Woman’s Weekly Living Series — November 2017 by diaocdonghung59

Tummy Trouble?

TRY OUR SOLUTIONS LIVING SERIES

November 2017

Your Essential

Winter Survival Guide How To Beat The Bugs And Stay Healthy

FO M HE THE R 4 A AL 0+ GAZ TH WO INE ME N

SEX IN LATER LIFE We Answer Your Questions

Jim Carter

On Fame, And Giving Something Back

k r o W t a h T s t e r Anti-Ageings TShaet Rceally Keep You Looking Younger

Magic Creams & Trick

-Foaodt! alThLaot Dw Loulowus-RC o You G ecipes Fab

Super Slimming Youâ&#x20AC;&#x2122;ll Love Snacks n

Contents November 2017

Cover photo: Rex

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6 Your Essential Winter Survival Guide How To Beat The Bugs And Stay Healthy 8 15 Super Slimming Snacks You’ll Love 10 Jim Carter On Fame, And Giving Something Back 16 Anti-Ageing Secrets That Work 20 Low-Cal Low-Fat Fabulous Recipes That Do You Good 26 Sex In Later Life We Answer Your Questions 43 Tummy Trouble? Try Our Solutions

4 Stop Press The latest

health news 12 Antibiotics When Do You really need Them? When you should and shouldn’t take them 14 Tired All The Time? The most common causes of fatigue 18 Sleep And Your Skin Help your skin to repair itself at nighttime 24 Could It Be Cancer? Symptoms to look out for 29 Shingles What’s Your risk? What you can do if you have it 30 The Dangers Of Drink It’s not just alcohol that can be unhealthy. Watch out for sugar and caffeine 32 recovery Plan How you

can aid recuperation 35 We Get Heart Disease Too How to cope with female heart disease 36 Save And Savour Put those kitchen scraps to work instead of in the bin 41 Technology To The rescue? Use the latest health gadgets to your advantage 44 Who’s King Or Queen Of The Kitchen? Which celebrities know their way around food 46 Walking Wonderland Lake District walks for all 49 How To Be Your Own Doctor Treat yourself at home when you have minor ailments 50 Pedalling With The Pooch Maggie Scorer

WOMAN’S WEEKLY HEALTHY LIVING, Time Inc. (UK) Ltd, 161 Marsh Wall, London E14 9AP. Telephone: 020 3148 5000. Advertising: 020 3148 3680. Back issues: 01733 688964. Unless otherwise stated, all competitions, free samplings, discounts and offers are only available to readers in the United Kingdom, Channel Islands, Isle Of Man and the Republic of Ireland. All details correct at time of going to press. Pre-press by Rhapsody Media. Printed and bound by Wyndenham Bicester. ISSN 2042-3950. WOMAN’S WEEKLY is a registered trademark of Time Inc. (UK) Ltd and is sold subject to the following conditions, namely that it shall not, without the written consent of the publishers first be lent, resold, hired out, or otherwise disposed of by way of trade at more than the recommended selling price shown on the cover, and that it shall not be lent, sold, resold or hired or otherwise disposed of in a mutilated condition or in any unauthorised cover by the way of trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever. © Time Inc (UK) Ltd, 2017. We work hard to achieve the highest standards of editorial content, and we are committed to complying with the Editors’ Code of Practice (https://www.ipso.co.uk/IPSO/cop.html) as enforced by IPSO. If you have a complaint about our editorial content, you can email us at complaints@timeinc.com or write to Complaints Manager, Time Inc. (UK) Ltd Legal Department, 161 Marsh Wall, London E14 9AP. Please provide details of the material you are complaining about and explain your complaint by reference to the Editors’ Code. We will endeavour to acknowledge your complaint within 5 working days and we aim to correct substantial errors as soon as possible.

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FEATurES

cycled round the UK coastline with her dog Oscar for charity 57 Foot Survival Guide For Winter Treat your feet well this season 58 Off To The Library Check out these facts about unusual lenders 60 Don’t Panic Learn how to turn a negative event into a positive outcome 66 Are You Missing Out On Vitamin D? What you should do if you think you are deficient

COOKErY

38 Hearty Fare For Autumn Evenings A delicious menu for bonfire night 52 Super-speedy Stir-fries Quick nutritious meals when you’re short on time 62 Pie High Perfect comfort food for cold winter days and nights

he words gentleman and lady are often misunderstood. People assume they are to do with money, but even in the Victorian age an unpleasant but rich man would be described as ‘not a gentleman’. Jim Carter from Downton Abbey (see page 10) has no airs and graces but uses his celebrity status to raise money for charity. And what could be more gentlemanly than that? This is my last Healthy Living as Editor – thank you so much for your support over the years – but don’t miss our next issue, on sale on the 28th December.

Geoffrey Palmer, Editor

✤ Chief Sub-editor Heather Seabrook ✤ Designers Winnie Ong, Lorna Wood ✤ Assistant Editor Claire Bower ✤ Head Of Marketing Mary Bird ✤ Cover Lorna Wood

All the latest news in the world of health and wellbeing

magine, you’re sitting at an office desk, working hard, and feeling completely awake. But then you see a colleague yawn, and suddenly you find yourself fighting the urge to yawn too. Indeed, this effect is so strong that even reading this hypothetical scenario could be causing you to yawn right now. And humans are not the exception among animals – this phenomenon has also been observed in other mammals, for example with dogs. But why? Why are yawns so contagious? A study published by a team from

the University of Nottingham claims to have uncovered the truth. Apparently the reflex occurs in the part of the brain that is responsible for motor function, and is a form of echo phenomenon, or to you and me, it is an automatic imitation of another person. Some other types of echo phenomenon are echolalia (the imitation of words and speech) and echopraxia (the copying of another person’s actions). But the study isn’t just for fun – it hopes to provide some help to people suffering with disorders such as Tourette’s. The urge to yawn can be linked to the difficulty of people suffering from this neuro disorder to control their actions. This is primarily because Tourette’s is also connected to the motor function of the brain, and it is hoped that further study will lead to improvement in possible treatments for both Tourette’s and other neural disorders. So the next time you see someone yawn, don’t feel eel bad ad about following ollo ing th their h ir lead! le

n w a y g i b t a e r Ag Words: Charles Palmer. Photos: Alamy

cientists have developed a new camera that can help track endoscopes through the human body, as well as, potentially, other medical devices. This is a significant development for healthcare technology as previously doctors were forced to rely on expensive scanners to track their progress, such as X-ray machines, necessitating endoscope examinations to be conducted in specialised rooms. However, the new camera can be used at a patient’s bedside, which is far more convenient for doctors and patients. The camera works by detecting light emitted by the device. While light can pass through the human body, it becomes scattered and

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minimal, rendering it hard for normal devices to ‘see’ it. But the new camera detects even individual particles, called protons, and can

pick up even the barest trace of light passing through up to 20cm of tissue. This, along with its ability to record the time taken for the light to pass through the body, allows it to pinpoint where the instrument is. The device has been created by scientists at the

t h g i L e ing Th

See

University of Edinburgh and HeriotWatt University. Professor Kev Dhaliwal said, ‘It has immense potential for diverse applications.’ Its ability to see a device’s location may be crucial to the development of new minimallyinvasive approaches in treating disease.

Health news

potentially historic breakthrough in medicine sees the approval of a new treatment for cancer by the US’ Food and Drug Administration (FDA). The treatment involves redesigning a patient’s immune system to more effectively kill cancer cells, by taking out white blood cells from the patient and genetically programming them to seek out and destroy the cancer, before being put back into the patient’s body. Unlike conventional therapies, the treatment is tailor-made

to each patient, and in the trial conducted against a particular type of leukaemia, 83% of people were left free of the cancer. Currently, most patients respond to normal treatment, but this new therapy has been approved for when those treatments are unsuccessful. While the new treatment is not without risks, it is a hugely exciting step forward in the fight against the disease, and it raises the encouraging possibility of successful treatments for other types of cancer too.

More immunotherapy progress against cancer

Playing Against

dementiA A

virtual reality game developed by researchers in the UK called Sea Hero Quest VR could further help in the diagnosis of the early stages of dementia by doctors. The game involves the player being challenged in a series of tasks, which test their navigation skills. Doctors can then make clinical judgements with this information, as one of the early signs of dementia is the reduction in the ability to navigate. The game currently exists in mobile form, and has been used by around three million players

since it’s launch last year, but the upgrade to virtual reality will make the data far more reliable, as it can track things that the mobile version cannot, such as when a player stops to get their bearings, which is potentially significant. It is hoped that as more and more people play the VR version of the game, it will be possible to create benchmarks to further help in diagnosis. This approach of creating a computer game targeted towards the mass market is incredibly innovative, and will hopefully lead to better tools to help doctors fighting dementia.

Alternative Solutions

ways to fight bad breath

Drink green tea Research shows green tea inhibits the growth of bacteria, thanks to antioxidants. Eat carbs A high-protein, low-carb diet can lead to halitosis. Dentist Dr Sameer Patel says, ‘When your body breaks down fat instead of carbs, it goes into a state called ketosis, which produces chemicals in the mouth that cause bad breath.’ Consider probiotics If your digestive tract is sluggish or you suffer from bowel problems, you’re more prone to ‘morning breath’. An imbalance between the good and bad bacteria in your gut, as well as an excess of gas in your body, can cause an unpleasant odour. Taking probiotics regularly will directly target harmful bacteria. Try a natural remedy Chew a sprig of parsley, which contains odour-neutralising chlorophyll. Or munch a handful of cloves, fennel seeds or aniseeds. ‘Their antiseptic qualities help fight bacteria,’ explains Dr Druian. ‘Another tip is to pop a slice of cucumber in your mouth for 30 seconds to neutralise bad breath.’

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Top Tips For A

Healthy Winter We think of winter as the most unhealthy time of the year. But it doesn’t have to be that way – here’s what to do to beat the bugs

Fight The Flu

e haven’t had a full-on flu epidemic for many years, but the infection is unpredictable and mutates regularly, so we can get it more than once. Flu is just nasty, and if we’re unlucky we can get serious, even fatal, complications, so it’s important to protect ourselves and groups who are the most vulnerable to it.

Picture: Alamy

Is it flu – or something else?

Symptoms start suddenly within three days of catching it; they’re much worse than a cold, and you’re already infectious. You’ll notice fever, shivering, aches and pains, tiredness, headache, sore throat, nasal congestion, a dry cough, vomiting and/or diarrhoea. You may then develop complications – usually bronchitis or pneumonia, but sometimes tonsillitis, ear infection, sinusitis or brain inflammation. Flu symptoms overlap with serious conditions such as

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meningitis and malaria. So if you’ve been abroad, are breathless, confused or drowsy, have chest pain, cough up blood, have neck stiffness or pain when looking at lights, or a rash that doesn’t disappear when pressed with a glass, you’ll need urgent medical advice. Your GP may then decide to prescribe antivirals or antibiotics, or send you into hospital.

100% effective. It doesn’t contain any live virus, so can’t give you flu, although it may make you feel slightly fluey or give you a sore arm if you’ve had it before. GP surgeries start immunising around now; check if you’re eligible for a free jab. Pharmacies can also provide NHS and private immunisations.

How to dodge it

Almost three-quarters of people aged over 65 years have flu jabs, but only half those in clinical ‘at risk’ groups have it, and even fewer pregnant women and eligible children. This year it’s recommended for those aged 65 years and over, and those aged six months to under 65 in clinical risk groups (people with poor immunity and their close contacts, and those with heart, lung, kidney, liver, or neurological disease, or diabetes). Carers, healthcare workers, and people in long-stay residential or nursing homes are also recommended to have it, as well as all pregnant women and most children aged two to around eight. Ask at your GP surgery, or visit nhs.uk and search ‘flu vaccine’ for the full list.

It’s passed on by coughing/ sneezing infected droplets which land on surfaces and can be inhaled or picked up on our hands, especially in winter months when we’re socialising in crowded, poorly ventilated rooms, so avoid close contact with others. Regular handwashing and not touching your face helps, too. Clean communal surfaces such as computer keyboards, desks and phones regularly. We can help to prevent spreading flu, colds and other viruses by making sure we ‘catch it, bin it, kill it’ – always sneeze or cough into a tissue, put it in a covered bin and wash your hands afterwards. A good diet and making sure our chronic medical conditions are well controlled will help, but if we’re in an ‘at risk’ group, we should have an annual jab (which changes to match mutations), although it isn’t

Who needs it?

Stay well Don’t Stay ! Indoors When it’s freezing cold outside, it’s tempting to go into hibernation until spring, but here are six good reasons why winter is one of the best times to get off the sofa and venture out into the great outdoors.

Beat depression

Exercise releases feel-good hormones, but getting out into the light and the fresh air will lift your mood even more – especially if lack of light affects you adversely.

Catch fewer colds and coughs. Regular exercise

boosts immunity. But if you do all your exercise in the gym, in an enclosed space, as a lot of young people do today, you’re more likely to catch something, so outside is best. Find more energy – especially if you exercise near water, thanks to negative ions in the atmosphere (especially at the coast) that help us absorb more oxygen.

You’ll burn more calories

– in less time, too, as when it’s cold and windy, you have to put more effort in to keep going.

Boost your vitamin-D levels – make the most of

any sunlight.

You’ll feel the cold less.

As your body adapts to lower temperatures, you’ll feel less chilly indoors, too.

The Right Exercise For You

don’t forget to drink water to stay hydrated – you’ll still sweat when it’s cold, but you may not notice.

Cycle

Walk ‘Walking is a great way to beat the winter blues, and it is so easy that anyone can do it. You may walk fast or more slowly, but if you vary the terrain, you’ll get lots more out of it. You’ll work more of your thigh and back muscles if the ground is uneven. If you use walking or Nordic poles (from £10 each, from outdoor specialists), your shoulder muscles will feel the benefit, too.

Run Warm up well before you start. Take shorter strides to reduce the risk of injury to leg muscles and swing your arms with each stride to boost circulation. And

Keep warm – especially your top half, and your hands and feet. Your legs will be moving, so they’ll be fine. Choose breathable and windproof jackets and tops. Keep them lightweight, so you can easily stuff them into a rucksack. Look out for Gore-Tex for gloves and shoes. Wear a hi-vis jacket and have reflective strips on your bike and pedals.

Swim Swimming is always good exercise, but if you feel brave, consider doing it outside: Swimming when it’s cold puts you in touch with all your senses and a recent study showed that people who swam outdoors in winter had a 30% lower chance of catching a cold or flu!

Warm Up Before You Start You need to warm up much more than usual in cold weather. Start either from the neck and work down or from the ankles and work up, so you don’t leave anything out. Do five or 10 reps of each of these warm-up exercises.

Mind and body: Shoulder rolls (forward and backwards), taking some deep, slow breaths. Shoulders: Arm swings/windmill arms and wrist rolls. Spine: Hands on your hips, lean as far to the side as you can, then repeat on each side. Hamstrings: Lift the knees, pulling each knee towards your chest gently to stretch. Thighs: Take each heel up to your bottom and hold for 20 seconds. Calf muscles: Gentle squats or knee bends and come up on to tip toes. Ankles: Hold a gate or bench for support and roll each ankle clockwise and anticlockwise.

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Like A SnackÉBut Don

ing snacks ll fi d n a y h lt a e h 15 r Then try ou Per y e h –t g in o g u o y Ba p e e Mini 61kcalby, 4.be8gl: fat, to k , Baby 3.2g sasutugararste, s, even include cheese 0g bel crisps and 0.4g salt Consisting of Cherry cake! 100% cheese and nothing else,

tomatoes Per 15 cherry tomatoes: 50kcal, 1.1g fat, 0g saturates, 8.1g sugars, 0g salt

f portable snack, cherry tomatoes are loaded with fibre The perfect to fill you up and immune-boosting vitamin C. Plus they contain potassium, which helps to lower blood pressure. Tomatoes also contain an antioxidant called lycopene, which may help to keep our heart healthy and protect against strokes and some cancers, including lung, stomach, breast, cervix, mouth and bowel.

these are rich in protein to keep us fuller for longer and provide bone-strengthening calcium and phosphorus. In fact, each one contains the same amount of calcium as a glass of milk. Plus they add vitamin B12 to our diet, which we need for a healthy nervous system and strong immunity. If you’re watching your weight, opt for the Light version – just 42kcal each.

Unsalted pistachios in their shells Unsalted almonds

Words: Juliette Kellow

They’re packed with nutrients including protein, potassium, calcium, magnesium, phosphorus, zinc, copper, manganese, iron, vitamins B1, B2 and B3, folate and biotin. And they’re loaded with vitamin E, an antioxidant – just 20 almonds provide more than half our daily need for this nutrient. They also contain naturally-occurring plant sterols, which help to lower blood cholesterol. b Per 20 C Choose nuts with almonds: their skins on fat, th 160kcal, 14.5g – they have s, 1.1g saturate , m more fibre than rs ga su 0g b blanched ones. 0g salt

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Per With a 50 pistachios: hunger170kcal, busting 13.4g fat, combo of 1.6g saturates, protein 2.3g sugars, and fibre, 0g salt research has found we consume 41 percent fewer calories when we eat pistachios presented in their shells compared with shelled ones. This may be because shelling them slows down eating – important when it comes to recognising when we feel satisfied – plus the empty shells remind us how many we’ve eaten. Pistachios are also packed with potassium, magnesium, phosphorus, iron, copper, manganese, and vitamins B1 and E, and an eye-friendly antioxidant called lutein, typically found in veg.

Shreddies These are not just for breakfast, they’re a great crunchy snack. They’re low in fat, lower in sugar than many other cereals and fortified with five B vitamins and iron – a serving provides roughly a quarter of our daily iron needs. Plus they contain wholegrain, good intakes of which are linked to better heart health and slimmer waistlines. Try the Coco variety for a chocolate fix. Yes, the sugar almost doubles (11g in a 40g serving), but there’s little Per change in 40g serving: calories or 148kcal, fat, and 0.8g fat, it’s better 0.1g saturates, 6g sugars, than a bar 0.3g salt of chocolate.

Per handful: 26kcal, 0.2g fat, 0g saturates, 2.7g sugars, 0g salt

Mangetout You can eat these raw because they contain plenty of nutrients to keep us looking good, including beta-carotene, which is transformed into vitamin A in the body where it’s vital for healthy skin and eyes. They’re also loaded with biotin, important for skin and hair. And they’re packed with vitamin C – a handful contains more than half our daily needs for this vitamin – needed to make collagen, one of the components of skin that keeps it smooth and supple.

Sunflower seeds r 30g

Pe l, They’re serving: 173kca t, fa g 14.3 packed 2g saturates, with 0.5g sugars, nutrients, 0g salt including potassium, magnesium, phosphorus, iron, manganese, selenium and vitamins B1 and E. Plus, a serving provides two-thirds of our daily needs for copper, an antioxidant vital for our immune and nervous systems. Copper is also needed to make melanin, which gives colour to our eyes, skin and hair. More research is needed but one small study has even linked low copper levels in the body with premature hair greying.

Healthiest snacks

n’t Want The Calories? Vegetable crisps r 30g

Malt Loaf Blueberries One of the original superfoods, blueberries are loaded with anthocyanins. Research shows that these antioxidants may protect against hardening of the arteries and heart attacks. Other O lab-based l studies s have fu nd ha Per linked li (about 40g): 16kcal, 0.1g fat, blueberries to b 0g saturates, eeverything 3.6g sugars, from fr improved 0g salt memory m and eyesight e to better blood pressure and bloodsugar control. While more research is needed to confirm these findings, they’re a great high-fibre snack and count as one of your five-a-day.

Malt loaf is low Per slice: in fat and 103kcal, saturates 0.8g fat, but should 0.2g saturates, satisfy most 7.9g sugars, cake-lovers. 0.2g salt Unlike most cakes, it contains fibre and can help top up daily intakes of vitamins B1, B2 and B3, which help to release the energy from food, as well as selenium, iodine and bone-strengthening phosphorus. To keep the calories and fat down, don’t add butter.

Boiled egg

Satsumas These fruits are loaded with vitamin C, important for the nervous system, vital for healthy skin and boosting immunity. There’s no evidence that large amounts of vitamin C stop people getting a cold, but research confirms good intakes may help to reduce the duration and severity of symptoms. Satsumas also contain folate, a B vitamin that’s vital for women Per p planning a baby to satsuma: rreduce the risk of 25kcal, 0.1g fat, neural n tube 0g saturates, d defects like , rs 6g suga sspina bifada. 0g salt

Per egg: 85kcal, 5.8g fat, g 1.6 saturates, 0g sugars, 0.2g salt

Eggs are packed with hungerbusting protein and rich in many nutrients, which we tend to have low intakes of in the UK. This includes selenium, an antioxidant important for strong immunity, a healthy thyroid gland and keeping hair and nails looking great (one egg provides 70 percent of our daily needs). They also provide over a fifth of our daily need for iodine. As well as keeping skin healthy, this nutrient is important for making the thyroid hormones, which keep our metabolism working efficiently. Eggs are also one of the few food sources of vitamin D.

Jaffa cakes Cakes aren’t the obvious choice for healthier Per snacking but ffa Cake: Ja as snacks 46kcal, 1g fat, go, Jaffa 0.5g saturates, Cakes are 6.4g sugars, 0g salt one of the better ones because they’re lower iin calories and fat compared with most biscuits! For example, a digestive has 71kcal and 3.2g fat, a chocolate Hobnob 92kcal and 4.4g fat, a custard cream 62kcal and 2.6g fat, and even a fig roll 70kcal and 1.9g fat.

They have Pe serving: a similar l, 10.4g fat, ca 5k 15 amount sa 1.1g turates, of calories 7.1g sugars, and fat 0.3g salt to potato crisps, but you get three h times i more fibre and extra nutrients from the combo of beetroot, parsnip, carrot and/or sweet potato found in vegetable crisps. Carrots and sweet potatoes are rich in betacarotene, which the body uses to make skin-friendly vitamin A. And beetroot and parsnips contain manganese, a nutrient needed in small amounts for strong bones, and folate for healthy nerves.

Twiglets

Per 24g bag (about 30): t, 99kcal, 2.9g fa 0.4g saturates, 0.1g sugars, 0.5g salt

A new report recommends that we eat 30g of fibre a day – almost double the amount most of us have! Twiglets are a great choice as they’re made with wholewheat flour so a small packet provides just under a tenth of our daily needs and adds wholegrain to our diet. And because they’re baked rather than fried they have a fifth fewer calories and 60 percent less fat than the same amount of crisps (just watch the salt content).

Sugar-free jelly pot Per 115g pot: 10kcal, 0g fat, 0g saturates, 0g sugars, 0.1g salt

Sugar-free jelly is a great choice for satisfying a sweet s tooth. It’s also fat free, so really low in ccalories. This makes it perfect if you’re trying to llose weight. Because it contains lots of water, it ccan make a significant contribution to fluid intakes, i too – great news for staying hydrated.

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A Winning

Style

Jim Carter achieved world-wide recognition with Downton Abbey, and his wife Imelda Staunton is an equally celebrated actress. So how do they cope with it all?

ownton Abbey was set in Yorkshire, so maybe it did Jim Carter no harm, when being considered for the role of Carson the Butler, that he was born and bred in Harrogate. But in his early years, it seemed most unlikely he’d end up an actor. Jim’s father worked for the Air Ministry and his mother was first a Land Girl and later a school secretary; he had a successful academic education, ending up as Head Boy in his school, and went on to the University of Sussex where he studied law. All seemed set for a conventional and successful career. But then an acting opportunity came along, and something clicked inside his head. ‘I wouldn’t have pursued law – I’d actually dropped out of law into English, I’d even changed my course. But when the offer came from this fringe theatre group, the Brighton Combination, to leave university and join them for five quid a week, it was like a door opening, and there wasn’t a moment’s hesitation. I Jim in earlier films: The Hour Of The Pig and Blame It On The Bellboy with Dudley Moore (right)

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walked through that door and never looked back. I have never earned a penny from doing anything apart from acting. I have never had another job. I taught magic and juggling and I’d go out busking or doing my magic act on the cabaret circuit. When I was at the Young Vic earning £65 a week, I could go to Jongleurs and earn 75 quid for doing a bit of an act, so I’ve always worked, whether creating my own or working for others.’ Slowly, as directors began to realise how gifted he was, more and more jobs came his way, and by his 30s he had a successful career. In 1982 he won a role in Richard Eyre’s prestigious production of Guys and Dolls at the National Theatre. But it was to have a more profound impact on his life than even he expected, as at first rehearsals he met his future wife, Imelda Staunton. However, it wasn’t quite love

Jim with his wife actress Imelda Staunton at first sight: Jim was then 34, Imelda only 26, and she considered him distinctly old. She recalls, ‘I remember you were sitting in the row behind me at the read-through… I thought, “Who’s that old bloke?”’ He responds: ‘I thought she was there on work experience.’ But slowly they began to gel as a couple. Imelda says, ‘We worked together for a year and it was a slow burn rather than a heady rush of passion’. After Guys and Dolls, they also did The Wizard of Oz together at the RSC, she was Dorothy and he was the Cowardly Lion, and they got married in 1983. Perhaps surprisingly, they haven’t

worked that much together since then. Many show-business marriages have foundered over the years as the pressures of work and being apart often can take their toll. But Jim and Imelda have made it work. ‘It helps if you both work. You don’t have to work equally necessarily, but I think it’s really difficult if one works and the other doesn’t. Men aren’t very good at coping if the woman’s off and working,’ says Jim. ‘It’s always a matter of give and take and trading off – I’ll take a backseat now because you’re doing that, or you’ve had a good run so let me do this because this is a great script that I want to do. You have to trade off all the time, and you both have to have something to trade off with. If one doesn’t, and the successful one is turning work down to appease the other, it’s very tricky. Imelda and I have been very lucky that we’ve both had steady careers, so we’ve been able to work that juggling act pretty

Jim Carter and blah, blah, blah, but this is quite ordinary, and I think it is extraordinary because of that.’ Now 69, Jim has kept himself fit over the years with

‘We’ve always encouraged women’s participation in cricket. We used to just let them join in with the boys, thinking they were happy to do that, but when we talked to them, we realised they would prefer to have their own section. Now Middlesex has a girls’ league with six or seven teams. It’s developing naturally, fed by the girls’ enthusiasm for cricket.’ But while his personal cricketing days are now behind him, cycling is still a passion, and he’s taken part in many long-distance charity rides, raising money for good causes. In fact they are both involved in charitable fundraising and Jim says, ‘I’m very grateful for things like Downton Abbey that give me the profile to be able to attract people’. So in spite of their fame, Jim and Imelda seem a wonderfully grounded couple, who view their success as an opportunity to give something back to society. Perhaps there are few higher accolades.

‘I wouldn’t know what to do with a butler. I can barely handle a cleaning lady!’ exercise. He played cricket when he was younger, and is a keen cyclist. He has had a long connection with Hampstead Cricket Club – he’s a previous club president – and is a keen advocate of women’s cricket.

The Downton Abbey Effect ‘In spite of his long and successful acting career, the show has transformed Jim’s experience of the public: ‘I get recognised quite a lot. I mean, walking over Westminster Bridge, from the south side to the north side, a Chilean family who didn’t speak any English, and Indian family from Hyderabad, and a French family in the space of 150 yards – that was fairly amazing.’ However, Jim isn’t about to get a real butler anytime soon. ‘I was asked to go on a cruise… and they said, “You could have a suite with a butler.” I wouldn’t know what to do with a butler! I live very privately and we like our privacy at home. To be sitting and talking with your family and to have somebody walking around and you’re ignoring them, I couldn’t handle that at all. I can barely handle having a cleaning lady!’

Words: Claire Bower. Photos: Alamy, Rex

compatibly. It’s also about knowing when not to work, too, and being able to say no, because you’ve got to be able to spend time together, too. Now we’re confident enough that something will come along if we need it, so we have learnt to say no. We made a commitment not to be separated by this business.’ When their daughter Bessie, (now a successful actress herself) was younger, they tried as much as possible to make a location filming for one of them into a family holiday for all of them. Because they’ve each had hugely successful careers, they have been described as a golden couple, but Jim says, ‘We don’t think of ourselves in those terms. We recognise that we’re lucky…I know it sounds banal, but we’ve both got a job, we’ve got a lovely garden, we’ve got a wonderful daughter...they don’t seem extraordinary things to me. Maybe if we had three yachts and eight homes

Antibiotics: When Do You Really Need Them? You may have been coughing and sneezing for more than a week, but antibiotics are not necessarily the answer

here are more than 42 million prescriptions written for antibiotics each year. But many of these aren’t actually doing us any good. All colds and most coughs and sore throats are caused by viruses, so taking antibiotics has no effect whatsoever. Despite this, 97 percent of patients who ask for them leave with a prescription because nine out of ten GPs feel pressurised to give them, according to The National Institute of Health and Care Excellence (NICE), which advises the NHS on care and treatments. In an attempt to curb the problem, NICE has issued guidelines which it hopes will cut the number of prescriptions given each year by

Words: Michele O’Connor. Photos: Alamy

Sore throat

The majority of sore throats are caused by viral infections. But even if caused by a bacterial infection, research shows that antibiotics have very little impact on symptoms or recovery time. It’s far more effective to rest, drink plenty of fluids and try home remedies, such as honey, lemon and ginger in a hot drink. Vulnerable When to take patients, antibiotics: such as those with a weakened immune system because they have cancer, for instance, may require antibiotics. And if symptoms don’t improve or get worse or you have associated symptoms, such as drooling and difficulty swallowing which could indicate a nasty bout of bacterial tonsillitis, see your GP.

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around a quarter. But patients need to change their assumptions and expectations for the new rules to work. GP and antibiotics expert Dr Rob Hicks says that apart from wasting millions of pounds, there are two major problems with prescribing antibiotics that aren’t necessary. ‘The first is the increasing global problem of antibiotic-resistant bacteria making it harder to treat some infections. Secondly, if medicines are given to individuals who don’t need them, the risk of side effects is far greater than any potential benefits.’ So, here’s a guide to when you can do without antibiotics – and when you can’t. The advice given here is for guidance only. If you’re concerned about your health, always speak to your GP.

Sinusitis

Sinusitis is inflammation of the sinuses, usually due to a viral infection, so antibiotics won’t help. It can last for up to two and a half weeks so rest up, drink fluids and take simple painkillers. Steam inhalations – bending over a bowl of steaming water, while decongestants can also relieve the bunged-up feeling. If symptoms get worse, stagnation of fluid When to take in the sinuses may have allowed a bacterial antibiotics: infection to develop in there so antibiotics may be needed to fight the bugs effectively.

Chesty cough

It’s normal for a cough to last up to three weeks. And, although it was thought that a cough producing green phlegm indicated a bacterial infection, antibiotics are no longer prescribed according to the colour of sputum. As before, treatment is rest and fluids. The jury is still out on the benefits of over-thecounter cough medicines. Coughing is the body’s way of clearing the lungs of any

infection. But, if a cough medicine provides short-term relief, there’s no harm in taking it. If you feel very unwell When to take and you also have a antibiotics: persistent fever, difficulty breathing, pain in the chest or blood-stained phlegm, see your GP. Also, visit your GP if you have a chest infection, which affects the lungs. This differs from a normal cough, which is usually due to inflammation in the upper airways and congestion.

When to take antibiotics

Skin conditions

Most skin complaints – eczema, psoriasis, ringworm, etc. – will see no improvement with antibiotics. Antibiotics are prescribed for infected When to take eczema (a flare up resulting in skin that’s antibiotics: redder and more weepy than normal) and cellulitis (an infection of the deeper layers of the skin). They may also be used as a long-term treatment for acne for their anti-inflammatory effect, not to treat bacterial infection.

Earache

Children are most prone to ear infections because the narrow air passages in the inner ear can be easily blocked by mucus. Antibiotics are rarely needed for ear infections as the cause is usually viral and, even if the infection is due to bacteria, we now know they get better on their own.

When to take antibiotics: If earache doesn’t start getting better within a few days or the pain gets worse despite taking painkillers or there’s a discharge, then see a GP.

Don’t be hasty

Most people see their GP too quickly because they underestimate how long winter ailments can last. For instance, research shows that 98% of people expect a cough to last around eight days when, in fact, it can last up to three weeks. And 80% expect flu symptoms to last only 10 days when two weeks is the norm.

Urine infections

These are far more common in women because shorter urethras make it easier for bacteria to invade the urinary tract. A UTI (or cystitis) in women can often clear up with over-the-counter treatments and by drinking more fluids. But children and men with symptoms of a urine infection should always seek medical advice. Women experiencing symptoms of cystitis for the first time, or when

symptoms are very uncomfortable or last more than five days, or those who have recurrent bouts (more than three times a year) should also see their GP. If symptoms get worse, When to take despite self-help antibiotics: treatment measures, or the patient develops a fever and abdominal or loin pain, this may indicate a kidney infection (pyelonephritis) which would definitely require a course of antibiotics.

Always complete the course? Patients were always advised to complete a course of antibiotics – even if they felt better after a few days – the theory being that taking too few tablets would allow the bacteria to mutate and become resistant to the drug. But this is now disputed: a recent analysis in the British Medical Journal claimed ‘the idea that stopping antibiotic treatment early encourages antibiotic resistance is not supported by evidence, while taking antibiotics for longer than necessary increases the risk of resistance’. There are some diseases where the bug can become resistant if the drugs are not taken for long enough. The most obvious example is tuberculosis. But most of the bacteria that cause people to become ill are found on everybody’s hands in the community, causing no harm, such as E coli and Staphylococcus aureus. Allegedly, the longer such bacteria are exposed to antibiotics, the more likely it is that resistance will develop. However, the experts say there has been too little research into the ideal length of a course of antibiotics, which also varies from one individual to the next, depending in part on what antibiotics they have taken in the past.

                     

Tired All T

If so, it might not just be how busy you are or how much

Anaemia

Your Diet

Adrenal Fatigue

The condition comes on when there are too few red blood cells – or too little haemoglobin in them – to carry enough oxygen around the body. ‘It’s actually one of the most common reasons for feeling constantly tired and affects one in 20 post-menopausal women, but it is even more common in women who are still having periods (particularly heavy ones) and expectant mums,’ says Dr Tony Steele, a GP and Clinical Director of doctorfox.co.uk. Other symptoms: Your fatigue is accompanied by a feeling of heavy muscles and a general feeling of inertia.

Too many processed carbohydrates (bread, pizza, biscuits, cake, pasta, pies) can contribute to your malaise by altering your gut flora and interfering with your colon’s production of the B vitamins that are essential for energy in every cell in the body. ‘Tea, coffee and sugar also overwork the adrenal glands,’ explains nutritional therapist Judy Watson (judywatson nutritionist.co.uk). Other symptoms: You’re tired, run down and bloated.

Your adrenal glands’ job is to pump out stress hormones, such as cortisol, to keep you alert and get you going, hence levels of the hormones are normally highest in the morning. But too much stress in your life – whether due to one big life event, such as the loss of a loved one, or the ongoing demands of a highly charged job – can cause you to produce too much cortisol, putting more strain on the adrenals than they can cope with, and resulting in adrenal fatigue. Other symptoms: You feel unhappy, irritable and constantly exhausted, needing to prop yourself up with stimulants like coffee, cola and tea.

How to fix it:

Words: Karen Evennett

It’s important to be correctly diagnosed by your GP (again it will involve a blood test) – so don’t hazard a guess or try self-treating with iron supplements as it can be dangerous to take these without medical supervision. Besides supplements (if recommended), you can also help yourself with a diet packed with iron-rich foods, such as eggs, meat, fish, tofu, pulses, beans, brown rice, nuts and seeds, dark green leafy vegetables, and even iron-fortified cereals and bread.

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How to fix it:

‘Try to eat as cleanly as possible – with little or no processed foods, and plenty of green vegetables, protein and healthy oils (from nuts and seeds) to preserve your adrenals,’ says Judy. Take B complex and vitamin C supplements, and consider a good quality probiotic (e.g. BioKult) to restore your gut flora.

How to fix it:

nosed and treated by Adrenal fatigue is more likely to be diag than a GP, but if your a naturopath or nutritional therapist practising daily meditation symptoms lead you to suspect it, try ll high-protein meals daily to calm your stress. And eat five sma d) to boost your energy. sala ken (such as eggs, prawns or chic ning off’ excess cortisol. Regular exercise will help too, by ‘bur

                   Fatigue

The Time?

sleep you’re getting, there could be a medical reason

Underactive Thyroid

Your thyroid gland, at the front How to fix it: of the neck, produces The only accurate way of hormones that regulate your finding out whether you have metabolism but if it becomes a thyroid problem is via a underactive everything slows blood test, so see your GP. down, including your energy ‘Early diagnosis is important,’ says Dr Steele. ‘Treatment levels. ‘Most cases are caused - with daily hormone tablets by the immune system (levothyroxine) to replace the attacking the thyroid gland horm ones that your thyroid’s and damaging it,’ explains not mak ing - usually works Dr Steele. quickly and symptoms are Other symptoms: Gaining soon alleviated. But be weight and feeling depressed. prep ared to take the drugs You may also be sensitive to for the rest of your life.’ the cold, and your hair and skin may be dryer than usual.

Magnesium Deficiency

A study at New York Headache Centre found that 50% of migraine sufferers were low in magnesium. Stress can be a symptom and a cause of magnesium deficiency, so stress and any of the symptoms explained below are good reasons to look at your diet. Other symptoms: Tiredness, together with agitation and anxiety, nausea and vomiting, abnormal heart rhythms, muscle spasms and weakness, poor nail growth and even hyperventilation and seizures.

How to fix it:

the skin – so a good way Magnesium is best absorbed through m salts to your bath Epso of cups to top up is by adding two your diet, says Judy. at look Also . soak e water for a 15-minut etes magnesium, but ‘A diet high in sugar and alcohol depl help to retain it.’ will increasing greens, beans and nuts

Type 2 Diabetes

Being overweight is a risk factor, and you’re also more susceptible over the age of 40 (or over 25 if you’re Asian), explains Dr Steele. ‘There’s also more chance of you developing it if you have a close relative with the condition, or if you’re of south Asian, Chinese, AfricanCaribbean or black African origin.’ Other symptoms: As well as tiredness, you’re feeling unnaturally thirsty and needing to go to the loo more frequently.

How to fix it:

Type 2 diabetes is diagnosed via a bloo d test through your GP. ‘Treatment involves careful monitoring of your weight, diet and physical activity,’ says Dr Steele. ‘By getting your weight to a healthy level, eating well and exercising adequately, you may be able to keep your glucose (sugar) levels safe . If not, sugar-lowering tablets may be prescrib ed and, in some cases, insulin.’

Dehydration

A recent GP survey found that one in five patients complaining of fatigue were in fact dehydrated. When you’re not getting enough fluids, your blood volume is reduced and your heart has to work extra hard to pump blood round the body. ‘We are made up of 70 percent water, and everything from your brain to your muscles relies on it,’ says Judy. ‘Coffee and alcohol are diuretics and dehydrate the body, so alternating these drinks with water is essential.’ Other symptoms: As well as feeling tired, you may actually feel quite weak. Your urine is likely to be dark instead of pale yellow; and when you pinch the skin on the back of your hand, it’s slow to spring back.

How to fix it:

and vegetables daily Try to eat at least five portions of fruit and aim to drink 200ml ke) inta fluid your to (they’ll contribute ’ says Judy. of water every hour for 10 hours a day,

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Step Into Action

Against Ageing! You CAN keep your skin youngerlooking, with facial exercises and face creams that fight the effects of gravity

Beat-thewrinkles Workout

our face is made up of 42 individual muscles and, much like the rest of your body, if they aren’t used, they become weak. Do these quick and simple facial exercises three to four times a week to strengthen and define your features – no gym pass required!

Great for jowls Tilt your head back and jut out your lower lip as you stroke the skin on the bottom of the neck downwards for a few seconds. Bring your head back down and repeat three more times.

Words: Stephanie Maylor. Picture: Alamy

Great for sagging cheeks

Suck in your cheeks and purse your lips, then try to smile as hard as you can for 10 seconds, feeling the tension in your cheeks. Repeat three times.

Great for crow’s feet Make a ‘V’ shape with your index and middle finger on each hand and place on the inner and outer corners of the brows. Look up to the ceiling and try to squint by raising the lower eyelid upwards. Repeat five times.

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Anti-ageing

Quick Fix Facials Collagen Lift Mask, £5.29 OK, this isn’t going to give you facelift-like results, but we definitely noticed skin looked fresher and brighter after using. It’s brimming with wrinkle-smoothing collagen and hydrating ingredients that leave your face plumped with moisture. Just apply a thick layer, leave for 10 minutes and rinse.

Cracking Creams The Skin Heroes Your Face Needs Clinique Sculptwear Lift And Contour Serum, £48 If your face has lost some of its definition and has started to look like it’s headed somewhat south, this brilliant serum will keep it in shape. Applied to the face and neck twice a day, it contracts skin to give a toning effect, especially around the jawline. In fact, jowls are lifted by 40% after eight weeks. Impressive!

How To Apply

L’Oréal Revitalift Filler Renew Anti-Ageing Day Replumping Care, £19.99 As we age we lose volume from the face, particularly around our cheeks, which can lead to a sunken appearance. This cream seeks to fill out those areas with hyaluronic acid, a special skinplumping ingredient that’s found naturally within the body.

Kiehl’s Daily Reviving Concentrate, £38 A survey found that women think they look 5.4 years older by the end of the day. It’s because your skin is so busy protecting itself during the day that it ends up looking dull and dehydrated. It’s known as ‘visible skin fatigue’. But this lightweight oil gives your skin support during those hard-working daytime hours, so you don’t look as worn out by 5pm.

Facialist Anastasia Achilleos has spent years massaging people’s faces. Here, she gives her step-by-step guide on how to work in your face cream for maximum results.

Your Face Cream

Activate

Place your fingertips to your forehead again and rest your palms on the cheekbones. Next apply a little pressure and push the base of your palms up slightly. Hold for 10 seconds before releasing.

Warm up

Lie flat. With the pot of cream next to you, put a pea-sized amount into the palm of your hands. Slowly rub your hands together in a circular motion for a count of 10. Lay your hands over your face – fingertips should cover the forehead, palms across the face. Slide palms up and over the forehead, out to the temples then down to the chin. Repeat for 30

Relieve tension

Pinch your eyebrows by placing your thumb beneath the brow and your index finger above. Hold this for 10 seconds while taking deep breaths. Continue to pinch your brow bone gently and release, slowly moving out towards the temples. Using both thumbs, finish with three small clockwise circles at each temple.

Turn the page to discover how you can anti-age your skin through the night too

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Your Skin Clock

ou may be fast asleep but your body is hard at work. Dr Anjali Mahto, expert dermatologist for Vichy, reveals exactly what your skin gets up to overnight.



11pm – When we don’t

sleep enough, your body clock, known as the circadian cycle, can be disrupted, affecting the skin’s overall look and feel, so it’s vital to have some early nights. 11pm marks the start of the critical time for re-establishing cellular metabolism, which refers to how much energy your cells have.



– Overnight your skin is constantly repairing itself but the highest level of regeneration occurs between midnight and 1am. This critical

Words Stephanie Maylor. Picture: Alamy



1am-4am – Your skin will continue to carry out its repair process but at a slightly lower level of activity. By regenerating your cells, the barrier function of the skin is restored so it can perform its protective role more effectively during the day.



6am onwards – Like

12pm-1am

ou? y d Di now k

hour coincides with your deepest sleep, known as REM (random eye movement) sleep. During this time blood flow increases to deliver nutrients to skin cells and eliminate toxins, and the outermost layer of your skin sheds.

a natural light switch, studies have shown that during the day the sun stimulates the skin’s natural protective function towards the environment.

Sleep And We spend around a third of our lives skin. Here’s what you can do to give

The UK’s number one facial concern is dull, tired-looking skin

Your Bedtime Skin Regime 18 WW Healthy Living

hile our body does its best to repair our skin and keep it young-looking, it can only do so much against the passage of time, so in recent years, human beings have invented a string of beauty products to help it along during the night. Such an array of options can be confusing, but just follow our guide of what skin creams are available, how much to use, and in what order you should to apply them. Generally speaking that means starting with the lightest formula, saving the heaviest, thickest creams until last.

How much?

Serum

A 5p-sized blob

As the lightest, silkiest step in your skincare regime serum should be the first thing you apply as you slip between the sheets. Serums are often filled with the most potent ingredients in teenytiny molecules that can penetrate deep into the skin. Apply to your hands and massage into clean, dry skin until it’s fully absorbed. They target age spots and wrinkles for a smoother, more radiant complexion.

Skin repair Soporific Soothers No need to count sheep – these wind-down wonders will help you to drift off. ✿ A warm bath before bed is the easiest (and most pleasant) way to encourage restful slumber. ✿ Spritz your pillow with the lavender-scented Ragdale Hall Relax Pillow & Body Mist, £5, ragdalehall.co. uk, before bed and inhale the comforting fragrance all night.

Your Skin asleep and our bodies use that time to repair our them a helping hand during the night

How much?

Eye Cream

A grain of rice for each eye

The skin around your eyes is up to ten times thinner than the rest of your face, but hydration is vital as the area tends to be on the dry side. The problem though is loading the area with your regular moisturiser can be far too heavy and cause puffiness come morning. No7 Protect & Perfect Intense Advanced Eye Cream, £18, is a delicate formula that helps to minimise creases, and brightens under-eye shadows. Using your ring finger gently dab it around the eye socket, avoiding the tear duct, as this also leads to puffiness.

How much?

Night Cream

A 20p piece

✿ Spend a few minutes massaging your skin from top to toe with L’Occitane Relaxing

Body Cream, £35, a hydrating lotion with calming essential oils. The act of kneading your body before bed will help to ease any tension.

✿ Pop on Aromatherapy Associates Relax Eye Mask, £41.60, lookfantastic.com, as you get under the covers. It looks incredibly glamorous and soothes with its subtle lavender scent and soft velvet lining.

Night creams tend to be thicker so always leave this step until last. If you rarely get eight hours sleep, Vichy Idealia Skin Sleep, £26.50, is the bedtime buy for you. It helps trigger the skin’s deep sleep repair process so even if you have a rough night your cell turnover remains at its optimum level. Cue glowing, even-toned skin that looks rested. Even cleverer is the green tea and jasmine scent, which is so calming and soothing. In fact, after four weeks, 73 percent of women felt more relaxed before going to sleep.

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Low-cal…

Low-fat!

Food that helps you to slim doesn’t have to lose out on flavour. Just try these surprisingly yummy recipes!

Pork Pittas with Mango Pomegranate P t S Salsa l Serves 3-4 Fat: 6g

Calories: 222 Saturated fat: 2g

Suitable for freezing

FOR THE MEATBALLS: ✱ 300g (10oz) lean minced pork ✱ 50g (1¾oz) fresh white breadcrumbs ✱ 1tbsp ground cumin ✱ 1 level tbsp chopped fresh coriander ✱ Salt and ground black pepper

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FOR THE SALSA: ✱ 200g carton ready-prepared mango ✱ 110g carton pomegranate seeds ✱ Zest of 1 lime, plus 2tbsp juice ✱ 1tbsp chopped fresh coriander ✱ Pitta breads, warmed, to serve

1 2

Set the oven to 200°C or Gas Mark 6. To make the meatballs: Mix together all the ingredients. Divide mixture into 12

and roll each portion into a ball. Place on a baking tray and bake for 20-25 mins. Meanwhile, to make the salsa: Finely chop mango and stir in pomegranate seeds, lime zest and juice and coriander and mix well. Serve 3-4 meatballs per person with the pitta bread and salsa. The shaped meatballs can be frozen in a plastic container for up to 1 month. Defrost before baking.

Low-fat recipes

Jerk Turkey Skewers

Serves 3-4 Fat: 0.7g

Calories: 134 Saturated fat: 0.3g

Not suitable for freezing

✱ 1tbsp jerk seasoning ✱ 2tbsp dark soft brown sugar ✱ 1tbsp red wine vinegar ✱ 1tbsp dark soy sauce ✱ 350g (12oz) turkey escalopes or steaks

✱ 100-120g carton ready-prepared pineapple ✱ Jacket potatoes, lowfat Greek yogurt and salad, to serve

Mix together jerk seasoning, sugar, vinegar and soy sauce in a shallow dish. Place the turkey in the mixture and turn it to coat well. Cover the dish and chill it in the fridge to let it marinate for at least 1 hour or overnight. Cut the turkey into narrow strips and thread it on to skewers, zigzagging it with some of the pineapple cubes. Cook the skewers under a hot grill for about 8-10 mins, basting them with any leftover marinade, and turning them occasionally – make sure that they are thoroughly cooked after the marinade has been brushed on them, as it will contain raw meat juices. Serve each turkey skewer with a jacket potato, that’s been split and a little Greek yogurt spooned into it, and some salad.

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Serves 2-3 Fat: 5.5g

Maple-glazed Duck

Calories: 225 Saturated fat: 0.8g

Not suitable for freezing

✱ 225g packet mini duck fillets ✱ 1tbsp red wine vinegar ✱ 1tbsp maple syrup ✱ 1tbsp sunflower oil ✱ 1 red pepper, deseeded and sliced ✱ 210g packet baby corn and sugar-snap peas, sliced ✱ 4tbsp hoisin sauce ✱ 1 level tsp cornflour ✱ Cooked basmati and wild rice, to serve

Place the duck fillets in a bowl. Pour over the vinegar and maple syrup and stir to mix well. Cover the bowl and leave in the fridge for at least an hour, or overnight, for the duck to marinate, stirring it occasionally.

Heat the oil in a deep frying pan, or wok, and add the red pepper, baby corn and sugar-snap peas, and cook over a high heat for 1-2 mins. Add the drained duck to the pan and cook for a further 2-3 mins, until the duck is cooked to your liking and the vegetables are just cooked. Stir in the hoisin sauce and 150ml (¼pt) water. Bring the mixture to the boil. Mix the cornflour with 1tbsp water and pour it into the pan, stirring well to thicken the juices. Serve the duck immediately with cooked basmati and wild rice.

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Smoked Haddock Fishcakes Sauce P rslley S With Pa

Our Tip

Don’t make the sauce too far in advance – sauces that have been thickened with cornflour can go runny if they’re kept hot for too long. Serves 4 Fat: 6g

Calories: 324 Saturated fat: 2g

Not suitable for freezing

FOR THE FISHCAKES: ✱ 450g carton ready-mashed potato ✱ 500g (1lb) smoked haddock fillet, cooked ✱ 4 spring onions, finely sliced ✱ 2tbsp capers, drained and chopped ✱ Salt and ground black pepper ✱ 1 medium egg, lightly beaten ✱ 60-90g (2-3oz) dried white breadcrumbs FOR THE SAUCE: ✱ 300ml (½pt) skimmed milk ✱ 2 level tbsp cornflour ✱ 2 level tbsp chopped fresh parsley ✱ Salad, to serve ✱ Baking sheet, with non-stick liner or baking parchment

To make the fishcakes: Put the mashed potato in a bowl and beat to soften it slightly. Flake fish and add to the potato, along with spring onions, capers and seasoning and mix well. Divide mixture into 4 and shape each portion into a round, flat fishcake.

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Tip the egg into i a bowl b and spread the breadcrumbs out on a plate. Dip each fishcake into the egg, then the breadcrumbs. Re-shape them if necessary. Place them on a board and chill in the fridge until firm. Set the oven to 200°C or Gas Mark 6. Place the fishcakes on the baking sheet and cook them for 20-25 mins or until they start to turn golden. To make the sauce: Do this just before fishcakes are ready. Pour milk into a pan and bring it to the boil. While it’s heating, mix the cornflour with 2tbsp water. When the milk reaches boiling point, gradually pour in the slaked cornflour, mixing well to give a smooth sauce. Simmer sauce for about 1 minute, then stir in parsley and season to taste. Keep sauce hot until serving. Remove fishcakes from oven and turn them over before serving, as the bottoms will be more golden than the tops. Serve with a little sauce spooned over (and the rest in a jug), and salad.

3 4 5

Serves 2 Fat: 2g

Calories: 176 Saturated fat: 0.3g

Not suitable for freezing

✱ 2 cod or haddock fillets, skinless, each about 175200g (6-7oz) ✱ 2 level tsp horseradish sauce ✱ 100g (3½oz) button mushrooms, sliced ✱ 2 spring onions, sliced ✱ 100g (3½oz) raw tiger prawns, thawed if frozen ✱ Salt and ground black pepper ✱ Green beans, to serve ✱ Baking parchment

1 2

Set the oven to 200°C or Gas Mark 6. Place each fish fillet on a large square of baking parchment. If the fish is very long and thin, then cut it in half and place one half on top of the other. Spread horseradish sauce over the

top of the fillets, then top with the mushrooms and spring onions. Arrange the prawns in a line on the top of each fillet and season. Fold the baking parchment up over the fish and fold it over several times along the top. Fold the ends up several times and tuck under the parcels, or twist them tightly to secure them, or fold one end and twist the other. Place the parcels on a baking tray and bake in the centre of oven for about 15 mins, or until the fish is cooked. It should be possible to see the prawns through the paper and they should have turned pink. Remove the parcels from oven and serve immediately with steamed green beans.

4 5

Fishy Parcels Our Tip O T

Use hot horseradish sauce rather than ordinary if you prefer. Or try a little mustard.

Low-fat recipes

s a e Id t a -f w o L sy a E d n A k ic u Q re o 10 M defrosted frozen ones). Stir fruit and juice of 1 lemon into syrup and freeze, beating a few times during freezing to give a smooth texture. Scoop into balls to serve.

Quorn Cottage Pie

Serves 2-3. Heat a 400g can chopped tomatoes in a pan and add 1 onion and 1 carrot, both finely chopped. Simmer gently for 15 minutes. Add a 300g packet quorn mince, 1tbsp chopped thyme and seasoning. Pour into ovenproof dish and top with a 450g packet readymashed potato. Bake in oven at 200°C or Gas Mark 6 for 20-25 mins, until potato is golden.

Honey-Glazed Apple

Serves 1. Core 1 cooking apple and use the tip of a knife to cut through skin horizontally. Place apple on a microwavable plate. Fill cavity with 1-2 chopped dried apricots. Drizzle over 1tbsp honey and cover loosely with clingfilm. Microwave on High for 1-2 mins, or until apple is just tender. Serve immediately (take care, it will be hot).

Stuffed Red Peppers

Serves 2. Mix a 250g sachet microwave pilau rice with 2tbsp chopped fresh coriander or parsley, 2tbsp raisins and 2tbsp mango chutney. Stir in 2 medium eggs. Divide the mixture between 2 large, halved and deseeded red peppers. Bake in the oven for 15-20 mins, or until filling has just set. Serve straight away.

Couscous Salad Serves 2. Pour 150ml (¼pt) water over 100g (3½oz) couscous, then stir and leave it to soak for 5 mins. Stir in 125g (4oz) cherry tomatoes, halved, 100g (3½oz) light sheep’s milk cheese (feta-style), 2tbsp low-fat salad dressing, 2 finely chopped spring onions, 2tbsp chopped fresh mint, and seasoning. Serve in crispy iceberg lettuce leaves.

Spiced Roots Quick and Easy Hawaiian Pizza

Serves 2-3. Spread 3-4tbsp ready-made tomato sauce over a pizza base and top with 1 sliced tomato, 1-2 slices of ham, shredded, and a few chunks of pineapple from a can, drained. Cook in the oven for 12-15 mins, or until heated through. Scatter 1-2tbsp chopped fresh basil over the top before serving.

Griddled Pineapple

Serves 2. Peel, slice and core ½ a pineapple. Heat a griddle pan. Drizzle 2-3tbsp clear honey over pineapple and squeeze over a little orange or lime juice, then cook the slices on griddle pan for 1-2mins on each side, until griddle lines show on the slices. Serve with ‘light’ vanilla ice cream.

Berry Ice

Serves 4. Make a syrup: Dissolve 175g (6oz) caster sugar in 300ml (½pt) water, boil for 2-3 mins, then cool. Purée 500g (1lb) mixed berries (fresh or

Serves 3-4. Tip a 400g can chopped tomatoes into a pan and add 1 chopped onion, 1-2 chopped carrots, 1-2 chopped

parsnips and ½ swede. Stir in 150ml (¼pt) water, 1 veg stock cube and 1tbsp each ground cumin and coriander. Bring mixture to the boil; reduce heat and cook for 20-25 mins, or until veg is almost tender. Stir in a 400g can chickpeas, drained, and 2tbsp chopped coriander and simmer for about 5 mins. Serve with steamed couscous.

Strawberry Jam Sandwich Pud Serves 2. Make 2 sandwiches with 4 slices of bread and 3-4tbsp strawberry jam; cut off crusts. Cut each sandwich into 4 triangles, place in a dish. Beat together 2 eggs and 300ml (½pt) milk; pour over. Sprinkle over 1tbsp demerara sugar. Bake at 180°C or Gas Mark 4 for 30-35 mins, or until the mixture has just set in the centre.

Raspberry Meringue Crush

Serves 4. Stir 4tbsp icing sugar, 4tbsp skimmed milk and a few drops of vanilla extract into a 250g carton quark. Stir in 150g (5oz) frozen raspberries, and leave the mixture for a few minutes for the raspberries to start to defrost. Layer up in serving glasses with crushed meringue shells and decorate with a few extra raspberries.

WW Healthy Living 23

Could It Be

Cancer?

Changes in our bodies come and go, but catching cancer signs early will help you beat it

ne in three of us will develop a cancer at some point in our lives, but more and more people are surviving it. And one of our biggest weapons to fight it, is early diagnosis – that greatly improves survival rates and reduces extensive treatments for many of the 300,000 cancers that are diagnosed annually in the UK. So the trick is to identify the signs early. However, reading Cancer Research UK’s list of symptoms opposite may at first feel unnecessarily scary, especially if you worry about your health, because many of them are ones we all commonly experience from time to time. But the important thing is to get to know your own body well, and then to tell your doctor if you notice a change which isn’t normal for you. In reality, most symptoms (and research suggests most of us get three or four a week!) are probably nothing to panic about. But stay on the safe side, always see your GP quickly and don’t just dismiss them as signs of ageing. Spotting cancer early means treatment is more likely to be successful, so making the effort to see your doctor sooner rather than later might just save your life.

Reducing Our Risk We can change lifestyle factors that are linked to cancer, such as smoking, drinking more alcohol than recommended, being overweight or obese, eating too much fat or not enough fruit and veg, and not being regularly active.

24 WW Healthy Living

3 cancer-beating steps to take Look out for screening invitations for breast and cervical cancer (mammograms and smears). Have regular dental checks – dentists are trained to spot mouth cancer, even if you haven’t noticed any persistent sores, ulcers or white/red patches. Find out your family history (who had what cancer, and at what age) and ask your GP if you’re at increased risk.

1 2 3

Cancer symptoms Should I be worried?

Symptom

Should I be worried?

Breathlessness

It’s not unusual to feel out of breath every now and then. But if you notice that you’re feeling breathless more than usual or for a lot of the time, tell your doctor.

Persistent cough

Coughs are common with colds. But if a cough continues for more than 3 weeks or gets worse, make sure you tell your doctor.

Unexplained vaginal bleeding

Bleeding or ‘spotting’ between periods is a fairly common side effect of the contraceptive pill. But bleeding from the vagina between periods, after sex or post-menopause should be checked out by your doctor.

A mouth or tongue ulcer than won’t heal

It’s common to get ulcers in the mouth when you’re a bit run down. The lining of the mouth renews itself every 2 weeks or so, which is why ulcers usually heal within this time. But an ulcer that doesn’t heal after 3 weeks should be checked.

Persistent heartburn or indigestion

It is normal to feel slight discomfort or pain sometimes after eating a large, fatty or spicy meal. But if you are experiencing heartburn or indigestion a lot, or if it is particularly painful, then see your doctor.

Heavy night sweats

Sweating at night can be caused by infections, a side effect of medication. or menopause. But very heavy, unexplained night sweats can also be a sign of cancer and should be checked.

Croaky voice or hoarseness

Having a croaky voice or feeling hoarse can be common with colds. But a croaky voice that hasn’t gone away on its own after a few weeks should be checked out by your doctor.

Unusual breast changes

Lumps are not the only breast changes that should be reported to a doctor. Also look out for any change in the size, shape or feel, texture, redness, pain, a nipple change or leaking.

Looser stools, or having to go more often

Loose, frequent bowel motions are usually caused by stomach bugs or food poisoning, but if you have noticed a change to looser stools or having to go more often that has lasted 4-6 weeks or more, then tell your doctor.

Blood in your stools

The most common cause of blood in your stools is piles (haemorrhoids). But blood can also sometimes be a sign of cancer. Your doctor wants to know if you spot blood when you go to the toilet.

Persistent bloating

It’s quite common for women to experience bloating of the abdomen that comes and goes. But if you feel bloated, most days, for 3 weeks or more, make an appointment to see your doctor.

Blood in your urine

Blood in your urine should always be reported to a doctor. Usually this is not caused by cancer and can be treated, but it could be a sign of cancer. A doctor will be able to tell you what the cause is.

Difficulty swallowing

A number of medical conditions can make it difficult to swallow. But if you are having difficulty swallowing and the problem doesn’t go away after a couple of weeks, it should be checked out.

Unexplained weight loss

Small weight changes over time are quite normal, but if you lose a noticeable amount of weight without trying to, tell your doctor.

A sore that won’t heal

The skin repairs itself very quickly and any damage usually heals within a week or so. When a spot, wart or sore doesn’t heal after several weeks, even if it’s painless, a doctor needs to check it.

Unusual lump or swelling anywhere

Persistent lumps or swelling in any part of your body should be taken seriously, including in the neck, armpit, stomach, groin, chest, breast or testicle. See your doctor to have it checked out.

A new mole, or changes to a mole

Most moles remain harmless throughout our lives. But be aware of any new moles or existing moles that change in size, shape or colour, become crusty or bleed or ooze, and tell your doctor.

Unexplained pain or ache

Pain is one way our bodies tell us that something is wrong. As we get older, it‘s more common to experience aches and pains. But if you have unexplained, ongoing pain, or pain that comes and goes for more than 4 weeks, make an appointment to see your doctor.

WW Healthy Living 25

Picture: Alamy

Symptom

Questions Of

Intimacy

Starting a new relationship in our middle years raises different concerns to the ones we had when we were young. So let us answer some of your biggest worries

I never thought I’d say this at 61 but I’ve fallen in love again. After nine years on my own, it’s a dream come true. We’ve become very close and he’s asked me to go away for a weekend, which would be lovely. The only problem is that he’ll have to see me undressed and without my make-up on. What will he think when he wakes up and sees this flabby old woman next to him? How will I get out of bed naked without him seeing me? I expect he’ll think that he’s a very lucky man to be spending the weekend with a gorgeous woman. Also, I assume you haven’t fallen in love with a 20-year-old so he may very well be worrying about the same thing. Both male and female bodies change as we get older but that doesn’t mean they’re any less attractive than they were when younger. If you get up confidently and look as though you’re comfortable within yourself, he’ll see exactly that. If you scurry to the bathroom, he’ll get a very different impression! But, if walking across the room does feel too much, leave a towel by the bed and wrap yourself in it as you get up.

Being older shouldn’t hamper your intimacy with a new sexual partner

Sex in later years My wife and I split up 18 months ago and I’ve met a lovely woman. We’ve tried several times to make love but I just can’t do it. I’m so embarrassed. I really fancy her but I don’t seem to be able to get an erection. I feel such a failure and, although I’ve told her I really like her, I worry she may leave me as I’m no good in bed. I understand this is upsetting but you’re not alone. More than 40 percent of men who are over 60 sometimes have this problem. Erectile dysfunction, as it is known, can be caused by a number of factors, some physical and some psychological. If you’re feeling nervous about this relationship and concerned about how you will ‘perform’, this will lower your self-confidence and you’ll produce stress hormones that have a negative effect on your

Words: Keren Smedley. Photo: Alamy

I’m a bit embarrassed about this but I’ve just been diagnosed with chlamydia at my age. Because I’m too old to get pregnant I never thought to make sure my lovers used a condom. There’s been a significant increase in the number of people over 50 visiting STD clinics. Although many of us were brought up in a time of increased sexual freedom, we missed out on the sex education routinely now given to young people. The development of the pill coincided with many of us becoming sexually active and we became less used to using a condom. Many of us settled into monogamous long-term relationships and we didn’t worry about STDs. They aren’t age-conscious so we have to protect ourselves and the best way is using a condom and learning about how infections are transmitted.

ability to have an erection. But the problem may be physical so it’s important that you go to your GP and are examined as most of the causes such as raised blood pressure, high cholesterol or low testosterone can be treated easily. I know this can be awkward and embarrassing, but it’s really important that you discuss this with your new partner, explain what’s going on and tell her you’re seeking help. Most importantly, talk about all the things you can do in an intimate sexual relationship that don’t involve an erection. The more you touch each other and enjoy each other sexually, the easier intercourse will feel. You may also benefit from talking this through with someone. The Sexual Advice Association can be contacted at sda.uk.net and will provide lots of helpful information. There’s also a helpline you can call on 020 7486 7262.

I’ve been going out with a man for a year now and we’d like to live together. I have three teenage children so he’d have to move in with me. Up till now, he’s only stayed when they’re with their father. He’s been to dinner a few times. If he lives here, they’ll often be home. I don’t know if I can have sex with them in the next-door rooms. I said this to my partner and he said, if that’s how I felt, moving in was a bad idea. I wonder if you’re focusing on the most important aspect. Your children will be thinking about their father and whether they’ll get on with this man. Helping them and your new partner relate is the first item on the agenda. I’d suggest that you have a chat with your children: ❤ Remind them that you love them and that will never change whether you’re living with someone else or not. ❤ Explain that you’d like this man to move in. ❤ Tell them he’s your friend and not replacing their dad. ❤ Explain that it’s important to you to that they like him and ask what they need to make this easier for them. It may also be a good idea to try things out before he gives up his home so start spending the weekends together and then a few days in the week. If you manage the transition well, making love to your partner shouldn’t be an issue.

I was married for 37 years when my husband died suddenly. We were never very adventurous in bed and we hadn’t been physically intimate for a number of years. I’ve recently met a new man and he’s much more physical and wants to do things I hadn’t even heard of and certainly don’t want to do. I don’t know how to tell him or if I should. Communication is the key to any healthy relationship and essential in an intimate one. Having been with someone for 37 years and not talking about the physical side of your relationship means those conversations are difficult for you. If you don’t talk about this it will become more of an issue and eventually bring a wedge between you. Imagine he’s sitting in the room and talk to him, then move to his chair and see if it felt right. Keep doing this until you’re confident about what you plan to say. If you’re prepared and your intention is to be positive, you’ll find the whole conversation much easier to have. But don’t instinctively close yourself off forever from anything you haven’t done before. Once you feel more comfortable with your new partner, you might find it fun to experiment a little, but only when you feel happy to do so.

My marriage ended last year when my husband left me for someone 18 years younger. I bumped into them recently in the street and, although it pains me to say this, she’s gorgeous looking and has a fantastic figure. I feel so old, frumpy and lonely and can’t imagine ever meeting anyone again who’ll fancy me. That must have felt horrible although I expect she wasn’t nearly as lovely as you thought she was. You were undoubtedly viewing her through your negative self-deprecating filters. That said, what she looks like is irrelevant in relation to you finding yourself a new partner. Focusing on what you haven’t got rather than what you have is never going to help you build confidence and be able to start a new relationship. Ask your four closest friends to tell you what they like about you as a person and also what are your best physical features - although it’s rarely our external appearance that people who really fall in love with us value. They love us for who we are as people. Write your friends’ list down and add your own thoughts (only your good traits!) and read it daily up to 30 times until you start to believe it. Having positive thoughts really does change one’s outlook. Armed with this knowledge and the confidence it will give you, I don’t think you’ll have any problem attracting someone new.

WW Healthy Living 27

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Symptoms and treatment

Shingles

What’s Your Risk?

If you’ve had chickenpox, there’s a one-in-five chance that you’ll develop this painful condition

ver 90% of us have had chicken pox, usually as children. But although the rash and fever quickly disappear, dormant virus particles can ‘hide’ deep in our nerve cells, reappearing as shingles, often decades later. Shingles is most common in older adults, perhaps because our immunity wears off (although children can get shingles too). It’s also more common in people whose resistance has been lowered by immunesystem disorders or medication. You can’t ‘catch’ shingles, but the blister fluid contains active virus, so there’s a small risk of passing chicken pox on to people with lowered immunity, including pregnant women who’ve never had it.

The symptoms

Words: Melanie Wynne-Jones. Photo: Alamy

The virus hides in nerve-cell ‘junction boxes’, located on either side of our spines and heads, so when it spreads out along that nerve, you’ll get a one-sided patch on your face, back, tummy, arm or leg. You may notice a puzzling burning pain (neuralgia) beforehand, and/or feel unwell with muscle aches, headache and fever. The blisters appear over several days, starting as fluid-filled red lumps which burst, scab over and may develop bacterial infection (redness and weeping). They take several weeks to heal completely, and may leave mild scarring.

Some of the possible complications Pain varies from mild irritation and itching to very severe and distressing, but usually improves as the blisters heal. But if nerve damage is severe, you may be left with persisting throbbing, stabbing or other types of pain, numbness, pins and needles or odd sensations. This is called postherpetic neuralgia (PHN), and usually settles with time, but can be very debilitating.

Shingles can also affect the eye, leading to redness, pain, ulcers, raised eyeball pressure (glaucoma) and optic-nerve inflammation, and it can affect the ear, producing dizziness, vertigo, hearing loss and facial weakness. You’ll need to see an appropriate specialist quickly to prevent long-term sight or hearing loss.

Getting immunised The shingles vaccine is available on the NHS if you are aged 70 or 78 years old. In addition, anyone who was eligible for immunisation in the previous three years of the programme but missed out on their shingles vaccination remains eligible until their 80th birthday. This includes: people in their 70s who were born after 1 September 1942, and people aged 79 years. The vaccine isn’t offered to people aged 80 years or above as it’s thought to become less effective with age. If you’re over 50, but not eligible for an NHS jab, you could pay (£100 or £200) for a private one. You should not have the shingles vaccine if you have a weakened immune system (for example, because of cancer treatment, or if you take steroid tablets, or if you’ve had an organ transplant – your doctor will

6 1 2

Ways To Cope With Shingles

Antiviral tablets (prescribed by your GP) often help if started within 72 hours of the rash appearing. Paracetamol may help (check with your pharmacist about other illnesses/medicines) but your GP can also prescribe stronger painkillers if necessary. Avoid rubbing – wear loose clothing, and wash by splashing and patting dry gently. A cool, wet compress (for up to 20 minutes) can soothe weeping blisters. Don’t share flannels or towels. Cover an exposed rash with a non-adhesive dressing to prevent infecting others. PHN can be blocked with antidepressant or anticonvulsant drugs, capsaicin cream, lidocaine patches or other help from your GP.

3 4 5 6

advise whether this applies to you). The jab isn’t 100% effective, although shingles should be milder, clear up more quickly and leave you with less PHN. But it may lead to a sore arm or, very rarely, an allergic reaction.

WW Healthy Living 29

The

Dangers Of Drink... And We’re Not Just Talking Alcohol!

It’s not just what’s on your plate, but also what you’re drinking that can cause surprising problems for your health

ou may count calories and check out the additives in what you eat, but it’s surprisingly easy to ignore the health risks in what you drink, and that’s not just in alcohol. ‘What you drink could be increasing your risk of everything from mood swings to obesity, osteoporosis, diabetes, heart disease and even breast cancer,’ warns one of the UK’s leading nutritionists, Dr Marilyn Glenville. So here’s what to look out for.

Words: Karen Evennett. Photos: Alamy

Tea A study in the European Journal of Clinical Nutrition has shown that tea – especially if it’s green – can be healthier than plain water. ‘It rehydrates the body as well as water but also contains antioxidants that control the free radicals linked to premature ageing, heart disease and cancer,’ says Dr Glenville. But take care to drink your cuppa away from mealtimes. The tannins in it bind to important minerals, such as calcium and iron, and prevent their absorption in the digestive tract, so leave a gap of at least one hour before or after eating. Also, too much caffeine isn’t good for your health, so you do need to watch just how much you drink. The heart-health Know your limits benefits were reported for four cups of black tea or two cups of green daily.

30 WW Healthy Living

Watch your drink Squashes and cordials In an effort to encourage better health, Tesco has taken both Ribena and Capri-Sun off the shelves because of their high sugar content. ‘But they are keeping the no-added-sugar version of Ribena, containing artificial sweeteners, and for me that’s worse than the added-sugar version,’ says Dr Glenville. ‘There may be less sugar in a cordial because it’s usually diluted more than a squash. But I would avoid both drinks.’ Avoid them. Use diluted fruit juice Know your limits instead of squash or have water (or sparkling water) with a squeeze of lime or lemon.

Fizzy drinks The sugar in fizzy drinks has been blamed for fuelling the obesity epidemic – not surprising when you get 10 teaspoons (100% of your recommended daily intake) from one can of Coke. Even the new Coca-Cola Life, sweetened with the plant-based sugar substitute stevia, contains six teaspoons of sugar per can. Fizzy drinks also contain phosphorus, which causes calcium to leach from our bones. Dr Glenville says: ‘Studies show that as few as four fizzy drinks a week can increase your risk of osteoporosis. And the diet versions are just as bad as they contain artificial sweeteners instead of the sugar and research has shown that these may even increase our appetite and cause weight gain.’ No more than one Know your limits fizzy drink a week. Try sparkling water with juice for fizz without phosphorus.

Smoothies and fruit juices They may contain the vitamin C of several pieces of fruit, but that means fruit juices also contain the same amount of sugar. And, in the case of Pret A Manger’s freshly squeezed orange (500ml), that’s as much sugar as you’d find in 13 Hobnobs! Drinks like this are calorie-rich, but fail to satisfy hunger. In studies, people who have just eaten an apple consume 15% fewer calories when they sit down to a meal but they eat 3% more calories after a glass of apple juice. Smoothies are a healthier option, as the fruit pulp in them slows down the speed at which the sugar hits your bloodstream. No more than two or three Know your limits a week. Dilute juice and add protein (yogurt or ground nuts, for example) to smoothies.

Wine Research at Wageningen University in the Netherlands found that people who drank half a glass of wine daily lived five years longer than non-drinkers, and two and half years longer than drinkers of other types of alcohol. But drinking more than this is known to be harmful to your health. ‘Even one whole glass of wine a day increases breast cancer risk by 6%, with the risk going up with each additional glass,’ says Dr Glenville. No more than one small Know your limits glass for a maximum of five days a week. ‘Red wine is one of the healthiest alcoholic drinks. If you prefer white, the drier the better (it has less sugar),’ says Dr Glenville.

Coffee If you can’t do without your morning booster, the good news is that caffeine strengthens brain connections and two cups a day will boost short-term memory, according to Dutch research. Coffee drinkers are also more likely to survive bowel cancer, according to a study in the Journal of Clinical Oncology. The bad news? ‘Caffeine leaches calcium from the body, increasing your risk of osteoporosis,’ says Dr Glenville. And too much caffeine can raise your blood pressure and heart rate, leaving you agitated and unable to sleep. Stick to no more than two cups Know your limits a day. For decaf, the Swiss Water process is chemical free.

Sports/energy drinks Sports drinks have a clear purpose – providing potassium and sodium (electrolytes) for athletes who participate in high-intensity exercise, says Paul Gately, Professor of Exercise and Obesity at Leeds Beckett University and adviser to the Natural Hydration Council. ‘There is, on average, 16g of sugar in each 500ml bottle.’ As well as your waistline, this amount of sugar has serious consequences for your teeth, warns Dr Mervyn Druian of the London Centre of Cosmetic Dentistry: ‘A recent study of 302 athletes found that 55% had evidence of cavities and 76% had gum disease.’ Restrict them to no more than Know your limits once a week and, if you want to rehydrate, use water.

Other alcohol Spirits are better than beer. They contain no carbohydrates, so are less fattening. ‘Beer contains a lot of carbohydrates so can pile weight on,’ says Dr Glenville. Even so, one unit of spirits or half a pint of beer adds to your breast cancer risk in the same way that a glass of wine does. No more than one measure of spirits Know your limits or half a pint of beer for a maximum of five days a week. And watch what you add as a mixer.

WW Healthy Living 31

RecoveryPlan

Have you, or someone you know, been ill? Here’s how get fighting fit once more

n injury or illness can really knock you for six, and many women report that during their recovery, they often feel worried, confused, lonely, depressed, unsupported and overwhelmed. But you’re not as powerless as you may sometimes feel. Here are some great tips to help you start to feel better.

Best Before…

If you’re given a time frame for recovery (when you can expect to walk again, drive or return to work), remember this is a rough guide only and it may take more or less time. Treat recovery like a ‘best before…’ date on food. Food doesn’t instantly shift from palatable to poisonous the minute the date arrives. It’s just a guideline. Similarly, you’re not a failure if you haven’t hit your recovery target bang on date and nor should you push yourself to make the date earlier.

Photos: Alamy

Get Distracted

Follow-up appointments can be stressful, so take distractions like a book, sudoku, or a copy of Woman’s Weekly Healthy Living! Anything that focuses your mind and takes your attention away from worrying will help. And if your entertainment runs out, try this calming mindfulness technique while you wait. Focus on the details of the waiting room: patterns in the flooring, shapes of the chairs. Focus on what you can

32 WW Healthy Living

hear: voices, the scrape of chairs, the squeak of footsteps. Focus on your body: your breathing, the rise and fall of your chest, the feel of your feet on the floor and your bottom on the chair. If a thought pops into your head, switch your focus back to the room or yourself. Concentrating on the present moment will help ease your anxiety.

Why Am I So Tired?

Fatigue can be a huge barrier to feeling better – both emotionally and physically – but it can be tackled effectively in these three basic steps. Talk to your medical team. They can investigate potential medical causes or whether medication, diet and lifestyle are culprits. Make resting a habit. Schedule in breaks in your day when you sit down and simply do nothing, except perhaps enjoying a cuppa and some peace and quiet. Prioritise, plan and pace yourself. Identify what you need or want to get done (perhaps write a list) and how you’ll achieve this, while being realistic about how much you can do and when.

2 3

White-coat Syndrome

You sit down to talk to the doctor and things you’ve been worrying about for weeks suddenly vacate your mind, not to return until you leave. This is known as ‘white-

coat syndrome’ and it can also affect your blood pressure, pulse and breathing. Doctors are well aware of it, but they can’t read minds, so if you are feeling anxious and stressed, try these tips. ✤ Tell the doctor. Just admitting, ‘I’m really nervous’ can help you relax and remember what you want to ask. ✤ Take a list. Write down your list of questions and be holding them so you don’t have to scrabble around in your bag to find them. ✤ Take a friend. They can give a different perspective later and help you retain information. They can also step in when the blankness descends!

Get Moving

If the word ‘exercise’ conjures up nothing but negative connotations for you, change the name. Call it

‘getting into the garden’, ‘my walk around the block’ or ‘Tuesday tennis’. Whatever you rename it, build regular activity into your life because it’s so essential to good health that if it were available in pill form, it would be hailed as a miracle cure-all. Current recommendations suggest 30 minutes’ activity five days a week. Ask your doctor about what you can do safely to begin with and build up steadily.

How to get well Eat Well

Good nutrition is crucial to good recovery, but it’s common to lose your appetite – most people lose up to 10% of their body weight after major surgery. Try these five steps to getting the nutrition your body needs. Eat soups, smoothies and shakes. They’re nutrientrich and easy to digest. Make food look good. Appetite isn’t just about taste, it’s about sensation – sight, smell and texture. Drink more fluids. Water is essential for digestion, joint function, healthy skin and removal of waste products.

1 2 3

Aim for two pints a day, and have herbal tea or diluted fruit juice if water gets boring. Make changes to your environment. It’s much harder to ‘eat the wrong thing’ if the ‘wrong thing’ isn’t waving at you from the fridge! Simply don’t buy any of the food and drink you’re trying to avoid. Reward yourself. Research shows we learn to repeat behaviours with positive consequences, but with dietary changes, these positive consequences are longer-term, so you need to reward yourself with short-term bonuses. Try buying yourself some flowers, renting a DVD or doing a crossword.

4 5

Managing Medication

Sometimes the logistics of taking all those pills can seem overwhelming. Here’s how to make it run smoothly. ✤ Set timers – most mobile phones have an alarm function, and kitchen gadgets have timers, so set them for when your next dose is due, particularly in the early days, when you may be taking a lot of different pills. ✤ Have one medicine cabinet to store all your medication. Get a pill organiser – they can help remind you what to take and when. ✤ Keep back-up medicine – store some in your handbag or car in case you forget to take your medication with you.

You too can feel better quicker if you follow these great tips

Common Myths About Sex After A Health Crisis Myth Sex after a heart attack or surgery is dangerous. reality Sex is safe and could enhance wellbeing and recovery. But do always check with your doctor first. Myth It’s not appropriate to take up a doctor’s time talking about sex-after-illness problems. reality The people involved in your healthcare will want to help you and will be experienced in talking about sex after illness, so don’t be embarrassed. Myth You shouldn’t have sex if you have weakness, pain or disability. reality You may need to make adjustments when it comes to planning, position and pace, but sex is possible and enjoyable, so don’t ignore it. Myth If you have a sexual problem, you have to live with it. reality There’s plenty that can be done to get your sex life back on track, so do mention it to your doctor.

Extract from How To Feel Better by Dr Frances Goodhart and Lucy Atkins (£9.99, Piatkus)

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Female heart disease

We Get Heartt Disease Too Surprisingly, women are almost three times as likely to die from heart disease as breast cancer – so here’s how to lower our personal risk

eart disease is often seen as a male problem, but in reality we’re not far behind the men. And although coronary heart/ artery disease (CHD) doesn’t usually affect us until after the menopause, younger women can have heart attacks too. Pregnancy complications, such as raised blood pressure, early-onset pre-eclampsia (toxaemia), high blood sugar and premature delivery, may be early warning signs for some women, according to recent US research. And we can’t do much about our family history (for example, heart disease, diabetes, high cholesterol or blood-pressure levels), although mention these to your GP. But most heart diseases take years to develop and it’s never too late to make healthy changes that can really help, and which will reduce your risk of stroke, kidney damage and other circulatory diseases too.

cells and cholesterol. These reduce blood/ oxygen flow to the heart, especially on exertion, producing tight central chest/ neck/arm pain (angina) that’s usually relieved by rest. But if it lasts more than ten minutes, or is linked to breathlessness, sweating, palpitations and/or faintness, this could be a heart attack, and trigger a cardiac arrest or permanent heart damage, so call 999. Angina and heart attacks are treated with medication that makes blood less likely to clot (such as aspirin), lowers blood cholesterol levels (statins), improves the heart’s efficiency or dilates narrowed arteries. Surgery to replace/bypass one or more arteries, or widen them using a stent (tube), may be needed, especially after a heart attack.

What else can go wrong?

CHD can lead to heart failure (HF) – damaged heart muscles which pump less efficiently so that fluid builds up in the lungs and/or ankles. Narrowed or leaky heart valves, or a fast, irregular heartbeat (such as atrial fibrillation) can also strain the heart or lead to blood clots that can

Living with CHD

Words: Melanie Wynne-Jones. Photo: Alamy

Around 875,000 UK women are living with CHD, and almost one in ten of us dies from it. CHD develops as arteries become narrowed by deposits containing blood

Risk Factors You Can Fix

Activity – aim for 30 minutes’ brisk walking (or similar) five times a week. Stand up and walk around for at least five minutes in every hour. Diet – eat more fresh fruit, vegetables, nuts and pulses and less salt, sugar and fats. Avoid trans/hydrogenated fats. Waistline – maintain a healthy weight and lose your tummy if you’re apple-shaped. It’ll reduce your diabetes risk too.

2 3

trigger a stroke. Cardiomyopathy, disease of the heart muscle itself, may be inherited or caused by viruses, alcohol or other toxins. These conditions can all produce chest pain, palpitations, breathlessness, ankle swelling or faintness/dizziness. They’re treated with medication, surgery and/or a pacemaker.

Tests you may need Have your blood pressure checked at least every five years. Your GP may suggest blood cholesterol and/or glucose (sugar) tests and tests for thyroid disease, too. If you have symptoms you’ll need a heart tracing (ECG), possibly for 24 hours or longer to ‘catch’ palpitations. Scans – echocardiogram (ultrasound), thallium/PET (tiny injected dose of radioactivity) or CT (detailed X-rays) – can show the shape of your heart valves and muscles, how efficiently they’re working, and oxygen flow/calcium deposits that may indicate CHD. Angiography involves injecting a special dye into your wrist/groin artery so your coronary arteries show up on an X-ray.

Smoking – doubles your heart-attack risk. Nicotine replacement therapy or medication can help you to stop. Speak to your practice nurse or visit nhs.uk. Alcohol – a glass of red wine contains resveratrol, which may protect, but drinking more than recommended amounts increases your CHD risk.

WW Healthy Living 35

Too often we throw away the best bits of our foods when preparing meals, because many kitchen scraps are packed with nutrients and full of flavour. Here’s what to do about it

very year we throw away seven million tonnes of food and drink – enough to fill around 97 million wheelie bins or around 1½ wheelie bins for every single person living in the UK. It’s a huge amount, accounting for almost a fifth of the food we buy. It means a typical family with children throws away a massive £700 on food and drink each year. But what’s truly alarming is that 63 percent of what we bin could actually have been eaten. Food being past its ‘use by’ date (think bags of leaves and pots of yogurt), cooking too much food and not using up leftovers are some of the main reasons we waste food. But that’s not all. Many things we automatically throw away when we’re preparing food – peelings, bones, seeds, rinds and leaves – can actually be eaten. And better still, these ‘kitchen scraps’ can boost our health. Here’s how to enjoy the bits you normally bin.

Vegetable peelings

Words: Juliette Kellow

Most of us peel potatoes, carrots, parsnips and sweet potatoes – then bin the skin. But the peelings are fibrepacked and full of antioxidants, which lie in larger amounts just beneath the skin.

Savou

Herb stalks

Parmesan rind

Rosemary, parsley and thyme stalks often end up in the bin, but these contain the same fragrant oils found in the leaves so are natural flavour enhancers. The result: you don’t need the salt pot!

This adds a savoury flavour to dishes so there’s no need to use salt – great news for keeping blood pressure under control.

SAVE Add to stocks, combine in a muslin bag and tie with string to AND SAVOUR make bouquet garni, or use thick, woody rosemary stalks as skewers for meat, fish or veg – the flavour will infuse the meat from the inside out.

Cauliflower leaves

SAVE Choose organic veg, AND SAVOUR scrub well and cook with Belonging to the same family their skin. Otherwise, turn as cabbage, kale and broccoli, peelings into low-fat, high-fibre and cauliflower leaves are packed antioxidant-rich crisps by spritzing with similar nutrients, them with olive oil and baking at including immuneSAVE AND 200°C or Gas Mark 6 for 15-20 boosting SAVOUR Steam minutes until crisp. vitamin A and C, the leaves folate and and enjoy as a veg in their own right or with the fatiguefighting florets. Alternatively, iron. shred and add to stir-fries.

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Save

Onion and shallot skins

We normally peel off several layers with the papery outer skin, but that means losing antioxidants, which are most concentrated in the outer layers. A red onion loses a quarter of its quercetin and 75 percent of its anthocyanins (which give it its red colour) if overpeeled.

Just peel off the first SAVE AND SAVOUR layer and use the rest. Or save up onion skins, freeze and when you have enough, use to make soup. Or combine with other veg scraps like carrot and parsnip ends, leek skins and celery leaves, to make low-salt vegetable stock. Just cover with water, add peppercorns and a bay leaf, and simmer for 15 minutes. Strain, divide into portions, cool and freeze.

SAVE Add the rind to stocks, AND SAVOUR tomato sauces, soups (especially bean or minestrone) or risotto while they’re cooking, then remove before serving. You can freeze the rinds in a bag, too, if you don’t want to use them immediately.

Butternut squash seeds Like pumpkin seeds, butternut squash seeds are packed with heart-friendly unsaturated fats, protein, fibre, iron, magnesium, phosphorus, potassium, zinc, copper and manganese.

SAVE Remove any flesh or AND SAVOUR strings from the seeds, rinse, drain and dry with kitchen paper. Toss the seeds with olive oil and herbs or spices, such as chilli, rosemary or paprika. Place on a baking sheet in a single layer and roast at 170°C or Gas Mark 3 for 20-25 minutes or starting to brown.

Use kitchen scraps

Swiss chard stalks Many recipes recommend discarding the stalks from Swiss chard. But do this and you’ll lose out on naturally occurring betalains, which give the stems and veins their vibrant colour, act as antioxidants and have antiinflammatory properties.

Chop thick stalks finely SAVE AND SAVOUR and cook for a little longer than the leaves. Boil for around 3-4 minutes or steam for 4-5 minutes. The leaves need just 1-2 minutes of boiling or 3-4 minutes of steaming.

Leek tops Fish bones, heads and tails They’re perfect for making salt-free stock – it’s what chefs do all the time.

SAVE AND SAVOUR Rinse and place in a pan with veg trimmings, a bay leaf, peppercorns and fresh herbs like parsley. Cover with water, put a lid on and simmer for 30 minutes, skimming off any scum. Then strain, divide into portions and freeze once cool. Use the stock for fish soup, stew or risotto.

Meat juices For a healthy heart we’re advised to discard fatty juices from roasted chickens and joints of meat. But the juices are concentrated with flavour and this means we can use them instead of salty gravy granules or stock cubes.

SAVE Sprinkle meat or chicken AND SAVOUR with herbs (not salt). Once cooked, pour the juices into a jug and leave the fat to rise to the top. Discard the fat then mix the remaining juices with boiling water and thicken with cornflour for salt-free gravy.

We mostly use the white stems and discard the leafy tops of leeks. But this means we’re binning folate, a B-vitamin important for strong immunity. Plus, leeks contain a flavonoid called kaempferol, which may help to keep the blood-vessel linings healthy.

SAVE AND Far from being tough SAVOUR and fibrous, leeks tops are delicious when cooked. Cut the leaves into thin strips and add to stir-fries, then chop into bigger chunks for soups or casseroles, or dice and cook with chopped onions to make sauces.

Bread crusts Binning the ends of a loaf means we lose energy-giving carbs, B vitamins, calcium, and fibre, plus wholegrains with wholemeal or granary bread.

SAVE Blitz bread crusts in a AND SAVOUR food processor to make breadcrumbs, then freeze to use when you need them. Use to make fishcakes or chicken goujons or to top lasagne (you’ll be able to use less cheese, so reduce fat). Or break the crusts into small pieces, spray with oil, bake until dried out and you have croutons for soups or salads.

Orange peel The peel usually ends up in the bin, but it’s rich in herperidin, an antioxidant with anti-inflammatory properties that lab studies show may lower cholesterol and blood pressure. The zest is full of flavour, too, so can be used instead of less healthy salt and sugar.

SAVE AND SAVOUR

Before peeling, wash the fruit then grate or cut off the zest, avoiding the bitter, white pith. Do the same with lemon and limes used for juice. Sprinkle the zest over fish or chicken, add to marinades or salad dressings, stir into porridge or yogurt, add pieces of zest to a chicken cavity before roasting, or place strips in a bottle of olive oil or even vodka for citrus-infused flavours.

Apple skins When you peel apples for pies, crumbles and sauces you’re losing fibre, potassium and a heart-friendly flavonoid called quercetin that’s found only in an apple’s skin.

SAVE Leave the skin on and AND SAVOUR wash instead. Or make apple-peel crisps by popping the peelings onto a lined baking sheet, toss with cinnamon and a little sugar, then bake for a couple of hours at your oven’s lowest setting until dry and crisp. Cool before eating.

Broccoli stalks Binning the stalk means throwing away as many nutrients as you’re keeping. The stalk, like the florets, provides potassium, vitamin C and folate, which are needed for healthy red blood cells and a healthy heart.

SAVE Cut up the stems and AND SAVOUR add to stir-fries, steam them with the florets or use them to make broccoli soup.

6 other ways to make food go further…

1 2 3 4 5

Keep a ‘waste’ diary. d Write down or take photos of every food or drink you bin in a week. Once you know your weak spots it’ll be easier to stop wasting food. Plan a weekly menu – and use it to write your shopping list. You’ll be less likely to overbuy and end up with unused, out-ofdate food. Do a stock-take before shopping. You may already have food in your fridge, freezer and cupboards that needs using up. Get your fridge priorities right – soft drinks, wine and unopened ketchup don’t need to be chilled. Most veg will last longer if refrigerated. Get date savvy – bin anything past its ‘use by’ date as it may no longer be safe to eat. But it’s fine to consume food past the ‘best before’ date (this relates to quality not safety) and ignore ‘display until’ or ‘sell-by’ dates – they’re for shops to use. Choose products with the longest ‘use-by’ dates (rummage at the back of the shelf!) and use products with the shortest ‘use by’ date first. If it looks like you’re not going to get round to eating a food, freeze it right up to the ‘use-by’ date – but not beyond it.

WW Healthy Living 37

Hearty Fare For Autumn Evenings

The nights are drawing in, so what better time for the occasional warming treat!

Serves 6

Calories: 386

Fat: 13g

Saturated fat: 4g

Carbohydrates: 13g Suitable for freezing

Comforting Cornbread Serves 8

Calories: 615

Fat: 40g

Saturated fat: 18g

Carbohydrates: 44g Suitable for freezing

FOR THE CORNBREAD: ✱ 325g (11oz) cornmeal or polenta ✱ 100g (3½oz) plain flour ✱ 1tsp baking powder ✱ 340g can sweetcorn, drained ✱ ¼ltr (8fl oz) milk ✱ 4 large eggs ✱ 150g (5oz) Cheddar cheese, grated TO SERVE ✱ 150g (5oz) butter, softened

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✱ 1tsp 1ts wholegrain h l i mustard ✱ Juice of 2 limes ✱ 3 ripe and ready avocados ✱ 200g (7oz) cherry tomatoes, halved ✱ 18 x 28cm (7 x 11in) tin, greased and lined with baking parchment

Heat oven to 200°C or Gas Mark 6. Put the cornmeal or polenta into the bowl of a freestanding mixer with a generous pinch of salt, flour and baking powder. Tip in the sweetcorn. Pour the milk and eggs into a jug, mix together

with a fork. Pour into the bowl with the cheese. Mix together with the beater until just combined. Tip into the prepared tin, smooth over and bake for 35 mins until well risen, firm and golden. Combine the butter and mustard in a small dish. Squeeze the lime over the avocados, combine with the tomatoes, season and put into a little dish. The cornbread is best served slightly warm, cut into squares, spread with the mustard butter alongside the avocados and tomatoes.

3 4 5

✱ 1.2kg (2¼lb) beef brisket ✱ 1tbsp steak seasoning ✱ 2tbsp olive oil ✱ 2 red onions, chopped ✱ 1 head celery, trimmed, chopped ✱ Several rosemary leaves ✱ 600g (1¼lb) large Chantenay carrots, halved ✱ 700g jar passata ✱ 2tbsp Worcestershire sauce ✱ A few drops Tabasco ✱ 4tbsp vodka

Heat oven to 160°C or Gas Mark 3. Season the beef generously with salt and ground black pepper and sprinkle over the steak seasoning. Heat the oil in a large flameproof casserole, add the beef and cook for 10 mins, turning until evenly browned. Add the onions and celery to the pan and cook for 5 mins to soften. Tip in the rosemary and carrots. Pour in the passata, Worcestershire sauce, Tabasco and vodka. Bring to the boil. Cover and cook in the oven for 4 hours until really tender.

3 4

Bonfire night food Fabulous Fennel, Squash & Potato Gratin Serves 6

Calories: 413

Fat: 23g

Saturated fat: 14g

Carbohydrates: 37g Suitable for freezing

✱ 1kg (2¼lb) Maris Piper potatoes, peeled sliced ✱ 2 fennel, sliced ✱ 350g (12oz) squash ✱ 1 nutmeg, freshly grated ✱ 75g (2½oz) grated Parmesan cheese ✱ 600ml (1pt) single cream

Heat oven to 200°C or Gas Mark 6. Bring 3 pans of water to the boil. Add the potatoes to one, fennel to another and squash to the third pan. Return to the boil and cook them each for 4 mins, to parboil. Drain well. Arrange a layer of the 3 vegetables in the base of a

large roasting tin or ovenproof dish, season and sprinkle on the nutmeg, cheese and a drizzle of cream. Repeat until all ingredients are used. Sit the dish on a tray, cover with greased foil and cook for 35 mins. Uncover and cook for 10 more mins until tender and the top lightly browned.

Gorgeous Garlic Curly Kale & Broccoli Serves 6 Fat: 5g

Bonnie Brisket of Beef

Calories: 90 Saturated fat: 0.8g

Carbohydrates: 2.5g Suitable for freezing

✱ 2tbsp olive oil ✱ 300g (10oz) Tenderste m ✱ 3 garlic cloves, crushe d ✱ 500g (1lb) curly kale ✱ 150ml (¼pt) vegetable stock

Heat oil in a large frying pan, add the Tenderstem and garlic and pan fry for 2 mins. Tip in the kale, add the vegetable stock and cov er the pan. Cook for 5 mins until the vegetables are just tender. Drain off excess liquid to serve.

WW Healthy Living i i 39

Serves 8

Calories: 368

Fat: 21.5g

Saturated fat: 14g

Carbohydrates: 41g Suitable for freezing

✱ 3 egg whites ✱ 175g (6oz) golden caster sugar ✱ 1 tsp vanilla extract ✱ 1tsp cornflour ✱ 2 x 200ml tubs crème fraiche ✱ 250g passion fruit curd ✱ ½tsp edible gold glitter, optional

✱ Piping bag fitted with a large star nozzle ✱ 2 baking sheets, lined with baking parchment

Heat oven to 120°C or Gas Mark ½. Whisk egg whites with an electric mixer until stiffly peaking. Gradually whisk in the sugar, 1tbsp at a time Stir the vanilla and cornflour together and whisk into the meringue mixture.

Spoon meringue into the piping bag. Starting at the centre, pipe 16 x 6cm (2½in) rounds onto the baking sheets. Bake for 1½ hours. Turn off the oven and leave to cool in oven. Just before serving, spread 8 meringue discs with creme fraiche. Top each one with 2tbsp passion fruit curd and sandwich together with remaining meringue discs. Sprinkle on edible gold glitter, if using.

Our Tip

Meringues will keep in a sealed airtight container for 1 week in a cool place before filling.

Magic Meringue Treats Recipes and food styling: Felicity Barnum-Bobb. Photos: Will Heap. Props styling: Sue Radcliffe

40 WW Healthy Living

Health gadgets

Technology To The Rescue?

Gadgets that tell us how our bodies are working have the potential to help our health, as long as we know how to use them

elcome to the world of ‘wearables’ – armbands, watches and other items containing onboard mini computers that can monitor our body functions and lifestyles. They are becoming increasingly sophisticated and popular. We can now set goals and track our progress, share our information with others, and/or use feedback and inbuilt ‘coaches’ to improve our performance. To start at a very basic level, a simple step counter costs just a few pounds and perhaps everyone should wear one, even around the house, because it can tell you how far you’ve walked. Aim for 10,000 steps a day. Some brands measure your walking speed and estimate calorie usage, too. You may even want to try downloading the NHS ‘Couch to 5K’ running plan onto your smartphone – you could be achieving 5km runs in just nine weeks.

Feature: Dr Melanie Wynne-Jones. Photo: Alamy

Activity trackers These include Fitbit, Garmin, TomTom, the Apple Watch and other wearables and smartwatches. They start at under £100 but some models cost hundreds of pounds. Some contain alerts to nudge you into moving. More expensive ones include GPS tracking, too. They can analyse your walking patterns, monitor your heart rate and tell you your peak speed and recovery times during exercise. Runners can learn how much they ‘bounce’, their foot contact time and pace. Cyclists, swimmers and golfers can analyse their performances, too. Many wearables let you record your smoking, meals, alcohol and calorie intake (some also have barcode scanners) as well as your mood, and the amount and quality of your sleep.

Some trackers work with smartphone apps, but many apps can now do some of the same jobs themselves. And you can synchronise your results with apps, such as Myfitnesspal, get feedback, set new goals, show graphs or trends, and/or share your results on social media.

Monitoring your health

Taking regular measurements can help us to monitor our own medical conditions (see ‘4 Low-tech Ways To Track Your Health’, right). While not strictly wearable, if you have raised blood pressure, diabetes, asthma or chronic obstructive airways disease, you may want to buy a blood pressure machine, or ask your GP to prescribe blood glucose monitoring strips, or a peak flow meter. These can help you and your GP to improve your condition, and spot early warning signs. You can also construct (and allow your GP to see) your own confidential Personal Health Record using the online Patient Access service.

What next? Wearables could improve diagnosis or protect us, too. Scientists have already developed a sports mouthguard that detects potentially dangerous head injuries, hairslides that monitor sun exposure and devices intended to help us to stay calm – by flagging up breathing or sweating changes linked to anxiety. But too much recording or sharing our health information could one day lead to difficulties in areas such as employment and insurance. So you might want to think before you link.

Low-tech Ways To Track Your Health 1 2

A tape measure – or a piece of string! Keep your waist less than half your height to reduce heart disease risk. Bathroom scales – calculate your Body Mass Index (BMI) by multiplying your height in metres by itself and dividing your weight in kilograms by this figure. Aim for a BMI of 18.5 to 24.9. Home blood-pressure monitor (you can find recommendations at bhsoc. org) – to check your BP is healthy and any medication you are taking is effective. Notebook – to record results, immunisations and when various immunisations are due.

WW Healthy Living 41

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Digestive problems

Tummy Trouble? If tests don’t suggest a cure, simple changes may be the answer

igestive symptoms are very common, and most settle naturally. But it’s important to run persistent or severe symptoms past your GP, even if they’re embarrassing, in case you need tests (see 5 Tests You May Need, right), prescription-only medication and/or hospital treatment. And you’ll still want some relief, even if there’s no serious underlying cause.

Words: Dr Melanie Wynne-Jones. Photo: Alamy

What can go wrong? Our digestive system contains several major organs (gullet, stomach, liver, pancreas, large and small bowel) but as they work as a team, symptoms don’t always point to a specific diagnosis. So you may notice any combination of indigestion symptoms, such as heartburn, acid reflux, poor appetite, trouble swallowing your food, excess burping or trapped wind, nausea, vomiting or tummy pain before or after meals, jaundice and/or unintended weight loss. Or you may have loose or urgent stools, constipation, bloating, a lump or pain in your tummy or bottom, mucus (jelly) or fresh/black blood in your stools. Some of these can sometimes be a sign of cancer or other serious disorders, so don’t delay. Or they may be caused by non-digestive disorders, such as thyroid problems, but only tests can tell.

Your lifestyle

Many of these symptoms, including irritable bowel syndrome (IBS), which disturbs

the bowel’s normal regular contractions, can be made worse by intolerance to foods such as wheat, fibre, dairy, caffeine, onions, some fruit and veg, or true gluten sensitivity (coeliac disease). Try eliminating suspects for up to three weeks, but ask to see a dietician before doing this long-term to ensure you don’t miss out on essential nutrients. Stress-busting may help too – try exercise, relaxation techniques or talking treatments such as CBT (cognitive behavioural therapy). Acidity and heartburn can also improve if you reduce stress, alcohol, smoking and your weight. An antacid, such as Gaviscon, will quickly relieve symptoms. Help bloating by drinking lots of fluids (not fizzy drinks or too much caffeine, which can make bloating worse), eat regularly without rushing and avoid chewing gum.

Medication

Many drugs upset our digestion, including non-steroidal antiinflammatory drugs such as ibuprofen (always read leaflets), but medication can help, too, once you’ve been diagnosed. A ‘PPI’, such as lansoprazole, will suppress acid production. IBS symptoms can be treated with pharmacy medicines for diarrhoea, constipation or spasm, and your GP can prescribe newer drugs such as linclotide.

Good bugs, bad bugs

Our guts contain ‘good bacteria’, such as lactobacilli, which help our digestion. Researchers are investigating

their genomes (genetic material) to see whether this could lead to new treatments. If the bacterial balance gets disturbed (for example by food poisoning or antibiotics) we may get IBS-type symptoms, and foods containing probiotics may help. Many of us carry helicobacter pylori bacteria, which increase stomach acidity. They’re linked to peptic ulcers, heartburn and, rarely, cancer. If detected (see 5 Tests You May Need, below) they can be eradicated, with a short course of strong antibiotics and a PPI. However, Clostridium difficile, which often lives

harmlessly in our bowels, can multiply if we take certain antibiotics, causing mild or severe, sometimes lifethreatening, diarrhoea, tummy pain and fever, especially if we’re also taking a PPI. But very powerful antibiotics may be needed to treat C.diff, and good hygiene is essential to minimise spread.

Tests You May Need 1

Blood tests for anaemia, coeliac disease (gluten sensitivity), an unhealthy liver, gall bladder or pancreas, and/or signs of inflammation (for example colitis or Crohn’s disease). Breath and/or stool samples to check for infections.

2 3

Gastroscopy – a telescope test with light sedation that checks and takes samples from the lining of your gullet, stomach and duodenum. Colonoscopy – a similar telescope test with stronger sedatives, which checks the large bowel.

Ultrasound, CT or MR scans to look at internal organs.

WW Healthy Living 43

We all know home-cooked food is healthiest – even if you’re rich and famous! So which of these celebrities still like to whizz up a meal in their own kitchen?

Kate Winslet

‘My kids love my chicken soup. I always make a big pot after we’ve been travelling because everyone’s tired – we’ve been on a plane with all the germs in the air – and it feels like it’s doing us good. I put in lots of antiviral foods like shiitake mushrooms, red onions and ginger. I’m not obsessive about nutrition, but it’s important that my kids get some veg – and my son Joe is quite a fussy eater, so I have to sneak them in for him. I have a pasta sauce that I call my ‘Hidden Vegetable’ sauce – it has 10 different vegetables in it, but he thinks it’s just tomato!’

Joely Richardson

‘My mum once threw a birthday party in her tiny apartment and we were all standing around talking when suddenly there was this terrible smell and the sausages had burnt. We all rushed into the kitchen to pull them out of the oven and then someone started singing London’s Burning. The next thing we knew, we were all singing it. It was hilarious.’

Words: Gabrielle Donnelly. Photos: Getty Images, PA Images, Rex

Who’s King Or Que Ian McKellen

‘I’m too indecisive to be a good cook. I can’t even be certain of how to boil an egg! Do you put it in hot water or cold? Do you boil it for five minutes or maybe only four? Straight from the fridge or brought to room temperature? So many decisions! Ask me about gay rights and I know what I’m talking about, but egg boiling is too much for me.’

Tilda Swinton

‘I’m a very good cook. When I go home after having been away, my children always ask me to cook them my fish pie. I also do a mean Thai curry and I’m good at shepherd’s pie, milk puddings and soup. All of that and my fruit crumble, made from whatever is ripe in the garden. Real Scottish peasant cooking.’

Keira Knightley

‘One of my cooking specialities is dal. I got the recipe from my mum, who learnt it back in the 1970s when she was a proper 1970s-style hippy. She’s given me lots of other recipes, but her dal is my favourite. It’s really good.’

Celeb cooks Catherine Zeta-Jones

‘I used to be quite creative in the kitchen when I couldn’t afford to go out to eat – it’s amazing what you can do with a can of tuna! But Michael [Douglas, her husband] made me stop when I was trying to cook something for him and nearly set the kitchen on fire. My mum was a good cook and used to make a wonderful Sunday lunch of Welsh lamb with all the trimmings. But to be honest, I’d be more likely to cook you a sandwich!’

George Clooney

‘I’m a decent chef – listen, I was a single guy for a long time, so I know how to cook. I make a nice pasta because I spend time in Italy, and a good breakfast. And I’m great at doing roast turkey with all the trimmings. My wife, on the other hand… Well, her cooking speciality is making reservations. Her mother makes them, too, so I guess she gave her the recipe!’

Michael Caine

‘I’m a really good cook – you can ask my friends! My speciality is roast potatoes. People say anyone can do that, but there’s definitely a skill to it. The secret is to start with Maris Piper potatoes. Boil them and put them into cold oil, not hot, so that it soaks in.’

en Of The Kitchen? Jane Seymour

‘I’m a bit of a foodie. I like to go to good restaurants, decide that I love something I’ve eaten there and then try recreating it at home. My favourite things to cook are fish – especially shellfish – and vegetables, which I grow organically in my garden. I’m also very fond of anything to do with garlic, as well as really hot spices. So my cooking ends up as a sort of Asian fusion and all very healthy, which is a plus.’

Bill Nighy

‘I make a good cup of tea and I like it very strong. My grandmother always said that the best sort of tea was what she called Connemara tea, meaning you could stand a spoon straight up in it. My favourite tea is Yorkshire Tea. I’ve recently weaned myself off using two bags and am down to just one, but I don’t take the bag out. I leave it in the cup until it turns dark brown, verging on orange. I even take Yorkshire Tea to India with me, which seems crazy, but it’s the only one that hits the spot for me.’

Gemma Arterton

‘I love having people over for dinner. I’m a vegetarian, so I cook veggie meals and my guests are often surprised at how good they can be. I also love baking and make a good lemon meringue pie. My friends tell me I should have my own cooking show because I wear my little apron and I’m constantly talking about what I’m going to do next.’

WW Healthy Living 00

Walking

lakeside walk

Wonderland

There are few things more healthy than a good walk. And perhaps the ultimate walkers’ destination is the Lake District. So we’ve chosen our five top Lakeland walks for all abilities

Buttermere

Owned by the National Trust, Buttermere Lake nestles amid the Western Fells. It’s surrounded by some of Lakeland’s most beautiful scenery, particularly the run

Tarn Hows HigH fell walk

Words: Richard Webber Photos: Alamy

Helvellyn At over 3,100ft, mighty Helvellyn is not only the Lake District’s third highest peak but England’s, too. There are several paths to its summit, including the more straightforward route up from Thirlmere, to the west, and the challenging climbs along Striding Edge and Swirral Edge. None is for the faint-hearted, and great care must be taken. The tiny track weaving its way along the steep, rugged ridge of Striding Edge is little more than three feet wide in places with a huge drop either side. But on reaching the summit, where a stone shelter provides welcome protection from the wind whistling across this mountain plateau, walkers are greeted with wonderful panoramic views.

46 WW Healthy Living

While there, you can explore the rocky terrain where, in 1926, John Leeming and Bert Hinkler made the first mountain-top landing in a plane (an Avro Gosport). To mark this major feat, a memorial stone has been erected. With one of the area’s most expansive views, nothing beats looking down towards Red Tarn below the summit and curvaceous Ullswater, the second largest lake in the region.

Once owned by Beatrix Potter, Tarn Hows is a chocolatebox setting situated close to Coniston and Hawkshead. Remarkably, it’s a man-made landscape: in the mid-19th century, it was created out of three smaller tarns by the estate’s then owner. But don’t let that detract from its beauty. Glorious views are everywhere, including north-west towards the iconic Langdale Pikes. Now owned by the National

ess easy aclck wa

Lake District walks

of fells bordering its southern edge, including Red Pike and Haystacks. The latter was the favourite of fell-walking legend Alfred Wainwright, whose ashes were scattered on the banks of Innominate Tarn, a small lake atop the mountain.

Trust, the trail around the tarn is less than two miles and suitable for everyone, including those pushing a pram or using a wheelchair. The Trust also lends out two Trampers (all-terrain mobility scooters) for free (although voluntary donations are much appreciated!). Pre-book by phoning 01539 441 456. With plenty of seats dotted around, this route is all about gentle walking and admiring the tranquil water, fells and woods full of spruce, larch and pine trees.

The path circling the lake offers stunning vistas from every aspect. Relatively easy and flat, it should take two to three hours to complete the 4.5-mile loop. Among the most rewarding views is the one looking towards Fleetwith Pike, which drops steeply towards the edge of the lake. The path occasionally weaves through woodland en route to the tiny village of Buttermere, where it’s recommended you begin and end your walk. There are two pubs, cafes, plus a pay-anddisplay car park. Make time to visit St James Church, which has a plaque in memory of Wainwright.

walks for all

Rydal Water What Rydal Water lacks in size it makes up for in beauty and accessibility. Situated between Ambleside and Grasmere, this walk – which takes in woodland, a river and the lake – is both easy and rewarding. Parking on the northern shore, cross the A591 and join the ‘coffin trail’, socalled because it was once the route used to carry the dead of Rydal to the church in Grasmere. On reaching Rydal Mount, Wordsworth’s home for nearly 40 years, cross the main road again and then the River Rothay

before starting the second half of the walk, this time on the southern side of Rydal Water. After clearing some woods, you’re soon walking along the open flanks of Loughrigg Terrace with sumptuous views all around before heading back to the car park. But before reaching your car, stop at Rydal Cave, a man-made quarry that produced topnotch roofing slates during the 19th century.

family walk

Grasmere The charm, picturesque setting and Wordsworth connections of this honeypot village make it a must-see. The great poet – who is buried with his wife Mary in the churchyard – lived at Dove Cottage on the outskirts of the village for nearly 10 years. Stepping inside provides a snapshot of Wordsworth’s life, with dark-panelled rooms full of the family’s belongings. And next door, the Wordsworth Museum is home to the world’s largest collection of the poet’s journals, correspondence and hand-written poems. Away from its literary connections, Grasmere boasts plenty of cafes, gift

shops and the world-famous Sarah Nelson’s Grasmere Gingerbread Shop. The gingerbread was invented in 1854, with its eponymous creator selling the delicacy from a tabletop that rested on a tree stump outside her front door.

Village walk

WW Healthy Living 47

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How To Be...

Self-care

Your Own Doctor Take responsibility for your own health and your family’s and you’ll feel so much better…

he NHS always aims to help people understand what they can do to better look after their own and their family’s health. In fact, we’re already keen to be involved in our medical care, and as 80% of all care is self-care, the NHS couldn’t cope if we didn’t take some responsibility for ourselves. But, although we do need to know how to look after ourselves, and when and where to get help, we’re not completely on our own.

What’s your problem?

Words: Dr Melanie Wynne-Jones. Pictures: Alamy

Every new symptom means we have to decide whether to ignore it or take action – and as we get an average of four symptoms every fortnight (feeling tired/run down, headaches and joint pain top the list), that’s a lot of decisions! And it’s only natural to worry if they’re unusual, drag on, affect daily activities or resemble serious diseases that we’ve heard of before. But we can often save time and money if we self-treat or leave symptoms to get better

by themselves, as well as saving one of the 57 million annual GP consultations for minor ailments (an hour a day per GP!) that make it harder to get appointments when we really need them. Self-care also means trying to follow a healthy lifestyle, having all our recommended immunisations and deciding whether to have NHS Health Checks, mammograms and other cancer-screening tests.

Treating ourselves We need a home medicine cupboard for acute self-limiting illnesses (see 6 Items For Your Home Medicine Cupboard), and to know how long they’re expected to last – for example, a week for a sore throat and 10 days for a cold. Avoiding unnecessary antibiotics will also reduce allergic reactions and bacterial resistance (superbugs). If we have a chronic medical condition, such as diabetes or lung disease, we’ll receive around four hours of NHS attention a year. So we need to agree self-management plans with our doctors – how to look Pharmacy painkiller, such as paracetamol or ibuprofen. Antacid liquid or tablets such as Gaviscon for heartburn, indigestion or acid reflux. An anti-histamine cream and/or tablet for itchy allergic rashes and insect bites. Decongestant nasal spray, tablets and/or

1 Items 2 For

6 Your Home

Medicine 3 Cupboard

after ourselves, warning signs and when/how quickly to seek medical advice – and share this with our relatives or carers.

Who can advise? If we’re not sure whether to self-care, we can ask. Pharmacists can diagnose and treat minor illness (or redirect us to our GPs). We can also ring 111 for advice, or our practice nurse/doctors may provide telephone consultations. Don’t forget to mention previous/existing illnesses, current medicines, allergies, recent foreign travel and so on, as these may affect their advice. Many websites, including nhs.uk and patient.co.uk, also provide information on symptoms, diseases, prevention, self-care and when to seek help, although this is general advice only, and may not be right for us.

When to seek medical help Immediately (999, Emergency Department or your GP) if you or someone else has

chest rub for colds, sinusitis and coughs. Rehydration sachets for diarrhoea, plus loperamide for relief during essential travel. Check these will mix safely with the patient’s other medicines or conditions.

severe pain or breathlessness, palpitations, bleeding that’s coming from inside or won’t stop, a rash that doesn’t fade when pressed with a glass, loss of consciousness, speech, or use of a limb, facial weakness, high fever, acute confusion or psychiatric disturbance – in fact, anything that could quickly be very serious. For less urgent problems, see your GP about symptoms that don’t settle or are getting worse, new lumps, bumps and moles, or unexplained pain, weight loss or fatigue. Call sooner if the person is elderly or frail, a child, has other medical problems or is otherwise vulnerable.

Pedalling With The Pooch

Oscar in his ‘doggy caravan’

Many of us raise money for health charities. Not everyone, though, has been to such inspirational lengths as Maggie Scorer…or her dog

As told to Miranda Thompson

ogether with her trusty golden retriever Oscar (who celebrated his eighth birthday on the road), retired grandmother-of-eight Maggie Scorer, from Suffolk, spent an extraordinary six months pedalling 5,000 miles around the British coastline to raise £25,000 for causes close to her heart. ‘My son-in-law – who suffers from a rare blood cancer disorder – had a bone-marrow transplant, so I wanted to support Leukaemia & Lymphoma Research,’ Maggie explained. ‘And I had a stillbirth many years ago, which is why I also selected Sands Stillbirth & Neonatal Death Charity. It’s important for me to raise awareness of them, and also money for their research.’ But it wasn’t the first adventure the pair had embarked on. They sailed

halfway around the world for 18 months when Oscar was just a pup – ‘he’s a real sea dog!’ – while Maggie has run two marathons and cycled the length of the Great Wall of China to raise money for charities like Mencap and Action Research. Why this challenge then? ‘I’d always wanted to walk around Britain, but it would be too far for Oscar,’ Maggie said. ‘I just couldn’t leave him behind, so I thought if we’ve sailed, perhaps I can cycle.’ With Oscar attached to the back of her bicycle in his ‘doggy caravan’, together they biked up hills in the driving rain and down valleys in baking sunshine, spending the night in everything from glamping pods to castles. ‘It was fantastic,’ said Sue. ‘I’ve been to all these different places – some I’d never even heard of! I loved seeing how the coastline differs so

quickly on such a small island; a bay can be sandy one minute and craggy the next.’ Blogging her journey as she went along, Maggie found a constant source of incredible support from people following her progress online. ‘Seeing the awareness in action was really lovely – it felt like we’d inspired people. And it kept me going! On the very rare days when I thought, ‘I’m going to go home,’ I’d look at people’s comments and think, ‘I can’t go! Don’t be silly!’’

Maggie on her time on the road odbye to Suffolk Go March

burgh We had a brilliant send-off from Alde first my But ! well fare al tion emo – it was an the and k, blea and cold was road the on day was s mile prospect of cycling 5,000 I daunting. I thought, ‘What the hell have to have you all – it over get you done?’ But g. do is concentrate on where you’re goin get ’t don you ns Taking it day by day mea lost in the enormity of it all.

50 WW Healthy Living

A slight hitch

March

We had to make a brief pit stop in Grimsby when the tow bar for Oscar’s caravan broke. But we saw some wonderful sights as we travelled up the east coast; yellow daffodil fields near Spalding, the seaside delights of Skegness and fishing boats at Bridlington.

Aril pleasant surprise

st in Northumberland. I couldn’t believe the coa , but it was I thought it might be dreary it. We spent a few ed lov car Os beautiful – and uperating after a days there over Easter rec ticularly ferocious par gruelling time with some it to Holy Island vis a in ing weather, and squeez and the Farne Islands.

Dog on tour

own memory lane D April

ge near Edinburgh where we Getting to Longniddry – a villa was a real highlight, but the used to live many years ago – a ferocious icy hailstorm, weather was bitter. There was bike and turn my back which meant I had to get off the ment, but we emerged mo until it passed. It was a bleak how mentally and the other side. It surprised me journey was. You have to this g gin llen cha psychologically t day and do it all over find the ability to get up the nex down memory lane and ride again. But it was a fabulous years! We spent a couple still recognisable after all these urs, reminiscing. I paid an of days with our former neighbo um to lay flowers in the emotional visit to the crematori . nce babies’ garden of remembra

Family time April

As we reached Inverness, I heard my son-in-law had had to go into hospital for major surgery, so Oscar and I took a break to be with my daughter. We were so grateful for all the support we received in this uncertain time.

Maggie and Oscar travelled around the UK coastline

John O’Groats

May

We had quite a few onlookers cheering us on here thinking we’d finished our journey – sadly, we’re not even halfw ay, and the next time we would cycle north would be Kent – bu t it was encouraging even so.

birthday! Happy June Back in England, we left the Cumbrian hills and headed into Lancashire to mark Oscar’s eighth birthday, where he celebrated with a bone and doggy treats! He really enjoyed being in his caravan – sticking his head out for a look around – and trying out all of these new walks.

Hot stuff

June

We marked the hottest UK day for the last decade by cycling throug h the Welsh hills – phew! A gentleman was out hosing his garden as we cycled pas t, and asked us if we wanted watering, too. Ho w could we say no?

Top Dogs

Maggie and Oscar’s favourite British walks

Reaching Land’s End was a milestone

The Northumberland coast – particularly around Holy Island – was stunning The golden white sands of the Isle of Tiree in the Hebrides We loved walking along Barmouth beach in North Wales, on the corner of Snowdonia National Park The pretty fishing village of Crail in the east corner of Fife Away from the beach, Bodmin Moor was brilliant

WW Healthy Living 51

Super-speedy Cooking vegetables quickly in a stir-fry is a great way to keep in their goodness. But you don’t need a wok, or even a Chinese-style recipe, to do it!

Stir-fries

Our Tip

Use whatever veg you have to hand to make a colourful stir-fry.

Five Veg Stir-fry Serves 4

Calories: 160

Fat: 14g

Saturated fat: 2g

Suitable for freezing: ✘

✱ 1tbsp olive oil ✱ 1 medium carrot, peeled and cut into thin sticks ✱ About 100g (3½oz) each asparagus tips, Tenderstem broccoli, runner beans and 52 WW Healthy Living

sugar-snap peas ✱ About 4tbsp balsamic vinaigrette ✱ Handful of chopped fresh parsley ✱ Salt and ground black pepper

Heat the oil in a large wok or pan. Add the carrot sticks and stir-fry for a minute. Add

the asparagus stems, halved lengthways, Tenderstem and sliced runner beans. Stir-fry for another minute, then add the sugar-snap peas and asparagus tops for a couple of minutes. Stir in the vinaigrette, sprinkle with parsley and seasoning, then serve.

Quick stir-fries Serves 4 Fat: 24g

Calories: 666 Saturated fat: 4.5g

Suitable for freezing: ✘

Nasi Goreng

✱ 1tbsp sunflower oil ✱ 100g (3½oz) natural roasted peanuts, roughly chopped ✱ 8 chicken thighs, boned and cut into chunks (about 650g/1lb 7oz) ✱ 2 cloves garlic, peeled and finely chopped ✱ 1 onion, peeled and sliced ✱ 1 red pepper, deseeded and sliced ✱ 1tbsp Thai yellow curry paste ✱ 4tbsp dark soy sauce ✱ 250g (8oz) long-grain rice, cooked and drained ✱ 3 eggs, beaten ✱ 3 spring onions, trimmed and sliced ✱ Thai fish sauce, to taste

Our Tip

Use a pack of ready-cooked rice for extra speed.

Heat a large wok or frying pan, add the oil and peanuts and fry until browned. Take the nuts out with a draining spoon and set aside. Add the chicken pieces to the hot oil. Cook for 4 mins, until browned. Add the chopped garlic, onion and red pepper and stir-fry

side, pour in the beaten eggs and stir until scrambled and cooked through. Mix through, adding the spring onion, peanuts and a good splash of Thai fish sauce to taste.

for 2-3 mins until softened. Stir in the curry paste and soy sauce and simmer for 2 mins. Add the rice and stir together for a minute. Push the rice to one

3 4

Serves 2

Mackerel & Potato Stir-fry

Fat: 36g

Calories: 512 Saturated fat: 12g

Suitable for freezing: ✘

✱ 2tsp olive oil ✱ 2 mackerel fillets, thawed if frozen, and dried with kitchen paper ✱ 1 small red onion, peeled and thinly sliced ✱ 250g (8oz) cooked new potatoes, sliced ✱ About 30g (1oz) butter ✱ 1tbsp capers, rinsed ✱ Zest and juice of ½ lemon ✱ Handful of parsley leaves

Our Tip

Frozen mackerel fillets are great to have on standby for quick omega 3-filled meals.

Heat the oil in a non-stick frying pan or wok. Put the mackerel fillets in whole, skin-side down, and fry over a high heat for 3 mins to crisp the skin, then turn them over and cook for a minute. Take out of the pan and set aside. Add the onion and potato slices to the pan and cook for 5 mins, until browned. Meanwhile, skin and flake fish. Add the butter to the pan with the capers and lemon zest and juice. Add the fish. Heat through and serve with parsley leaves sprinkled over and with a salad on the side.

2 3

WW Healthy Living 53

Sweet & Sour Pork

Our Tip

This recipe would work just as well with chicken.

Serves 4

Calories: 311

Fat: 16g

Saturated fat: 4g

Suitable for freezing: ✘

✱ 500g (1lb) pork fillet, thinly sliced ✱ 2tbsp Malaysian curry paste, or Thai yellow curry paste ✱ 2tbsp sunflower oil ✱ 200g (7oz) chopped fresh pineapple (ready prepared) ✱ 1 red onion, peeled and cut into wedges ✱ 150g (5oz) green beans, topped and halved ✱ 150g (5oz) baby plum tomatoes, halved ✱ 1tbsp Thai fish sauce ✱ 1tbsp brown sugar ✱ Juice of 1 lime ✱ Large handful of fresh basil leaves

Put the pork in a bowl with the curry paste and

mix together with your hands. Put a wok or pan on a high heat. Add 1tbsp of the oil and, when hot, add the pork in 2 batches and stir-fry for 2-3 mins, until browned and cooked through. Transfer the pork onto a hot plate. Stir-fry the pineapple for a minute or two to caramelise. Put it with the meat on the hot plate. Reheat the wok, add the rest of the oil and the onion and stir-fry for 2 mins. Add the beans and 2tbsp water and cook for a minute. Put the pork and pineapple back in the wok and add the tomato halves, fish sauce, sugar and lime juice. Warm through for half a minute and then sprinkle with basil leaves. Serve with rice and lime wedges, if liked.

Serves 4, as a side dish. Heat 1tbsp sunflower oil in a wok. Add 1tsp each coriander and cumin seeds, fry for 1 minute. Add 1 green chilli, deseeded and chopped, and 1tbsp fresh grated ginger. Fry for 2 mins. Stir in 250g (8oz) shredded Savoy cabbage and 125g (4oz) frozen peas, a pinch of salt and 4tbsp water. Cover, cook for 5 mins, stir. Add a handful of chopped fresh coriander, and drizzle with more oil.

Italian-style Stir-fry

Indian Spicy Greens 54 WW Healthy Living

Serves 4. Heat 2tbsp olive oil in pan, add 300g (10oz) mini chicken breast fillets (or chicken breast, cut into strips). Cook, without stirring, to brown one side, then turn them and stir-fry until brown all over. Reduce heat, add 3 chargrilled sweet peppers (from a jar), cut into strips, 12 pitted black olives, 2tbsp olive oil and juice of ½ lemon. Warm through. Add a good handful of shredded basil leaves. Serve with couscous flavoured with lemon and basil.

Feature: Kate Moseley. Photos: Terry Benson. Props stylist: Sue Radcliffe. Note: Nutritional information is for maximum number of servings and doesn’t include “To serve” suggestion

2 Extra Quick & Easy Recipes

Quick stir-fries

Seafood & Spanish Sausage with Kale

Serves 2-3 Fat: 14g

Calories: 250 Saturated fat: 4g

Suitable for freezing: ✘

✱ 1tbsp pine nuts ✱ 100g (3½oz) Spanish chorizo sausage, thinly sliced ✱ 1 yellow pepper, deseeded and cut into chunks ✱ 1-2 cloves garlic, peeled and sliced ✱ 200g (7oz) wild Atlantic raw scallops ✱ 1tsp olive oil ✱ About 100g (3½oz) curly kale ✱ Salt and ground black pepper

Heat a frying pan or wok, add the pine nuts and cook them over a high heat for a minute or two, to

brown. Tip out and set aside. Put the chorizo in the pan and cook over a gentle heat until the fat starts to run, then turn up the heat, add the pepper and garlic and stir-fry for a few minutes. Take out of the pan with a draining spoon and set aside in a warm bowl. Put the pan back on the heat, add the scallops and fry for 1-2 mins on each side until lightly browned. Add to the chorizo mixture in the bowl. Heat the oil in the pan, add the kale and stir-fry for 2 mins. Put the scallop-and-sausage mixture back in the pan, heat through for a minute, season, sprinkle with pine nuts and serve straight from the pan.

WW Healthy Living 55

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Fab feet

Foot Survival Guide For Winter Here’s how to avoid and treat some of the most common winter foot complaints

hether we’re indoors or out, our feet need extra protection during the winter months. But easing them into restrictive footwear can cause friction on toes, heels and other pressure points, or create a micro-environment that may damage skin.

Blisters

These can appear quite quickly, so carry a Compeed Anti Blister Stick in your bag to rub on if you notice chafing. If a fluid-filled blister develops, get immediate relief by covering it with a shaped, moistureabsorbing blister plaster until it heals. Don’t pop it, as the ‘roof ’ of a blister keeps out germs.

Words: Dr Melanie Wynne-Jones. Photo: Alamy

Corns & calluses

Calluses are yellowish thickened areas caused by direct pressure on skin surfaces – for example, under the ball of the foot, especially when wearing high heels. They usually produce a burning sensation, while corns (smaller hard circles produced by sideways rubbing, often over prominent bony areas such as toes or bunions), tend to be painful. Prevention is better than cure, so try different shoes,

cushioned insoles and/or cushioning pads. You may be able to smooth a callus with a pumice stone, file or a hard skin electrical remover or cream. Or you can treat a simple, uninfected corn yourself with a medicated corn plaster. But over-treatment can be harmful, and corns/calluses often indicate an underlying problem, so you may need treatment from a chiropodist/podiatrist.

Hot feet

Shoes and boots often become moist, warm boxes in winter – perfect for germs that cause smelly feet and fungal foot or toenail infections. So take shoes off when you get home, and let them dry naturally before wearing them again. Wash and dry feet thoroughly at least once a day. Antiperspirant or deodorant foot powders may help, too. Athlete’s foot produces itchy, white, soggy skin between the toes or an itchy red rash on the foot. You can treat this yourself with miconazole cream from your pharmacist. Fungal infections produce yellow/brown discolouration of the nails with ridging and crumbling. Again, you can treat this with anti-fungal paints

Tips For Healthy Winter Feet

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from your pharmacist. But if pharmacy treatments don’t work, your GP may prescribe anti-yeast/fungal tablets. You’ll need to take these for several months to cure slow-growing toenails.

Cold feet

Chilblains develop when skin is exposed to severe cold, then suddenly warmed. You’ll notice small itchy/burning swellings that feel worse when you’re warm. They may look red or blue and take several weeks to heal. Occasionally they can blister, especially if scratched, so prevent this by keeping feet warm, while avoiding sudden temperature changes. Raynaud’s disease affects tiny skin arteries in feet, hands and other extremities. Occasionally it’s linked to medication or immune-system disorders. Cold makes these arteries shrink/ narrow, so skin goes blue or even white, then red when it warms up again. It’s painful and if severe can lead to frostbite, but most people can cope with extra socks and/or fur-lined boots, or even heated socks. If you can’t avoid cold exposure, your GP can prescribe drugs such as nifedipine to dilate (open) the arteries.

Choose lined/insulated shoes or boots in natural fibres so feet stay warm but can ‘breathe’. Check ‘covered up’ styles for unexpected pressure points (including ankles). Tight socks/seams can cause chafing, too. Flexible but ridged soles (better grip) and low heels are safer when it’s slippery.

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Take ‘indoor’ shoes to change into at work or social events. Most wellies provide little support, so use them for short distances only. If you have diabetes, check your feet every day. Seek medical advice promptly rather than treating problems yourself.

WW Healthy Living 57

Off To The Library!

Why reading is good for us We know that reading is good Studies show that it can increase our emotional intelligence as we for you – so what better reason understand a range of perspectives and motivations. There’s also some evidence that mental stimulation is one of the factors that can delay the do you need to head for your onset of dementia and reading is among the activities that can help to keep the brain active. As well as this, research suggests that reading for local library. But when you get 30 minutes a week increases health and wellbeing: reading for pleasure has been found to improve our confidence and self-esteem, providing there, you might find it rather the grounding we need to pursue our goals and make life decisions. It different to how you remember! can also aid our sleep and reduce feelings of loneliness. ew Around the world, people are re-inventing what a library should be. Here’s just a few extraordinary examples The nzing ama ries A novel libra design

Words: Ella Dove

Set sail for a literary adventure

Established in 1959, the Epos floating library was set up to provide isolated Norwegian communities with access to literature, and is still sailing today. There’s always a crew on board who travel with the library, including a skipper, an engineer and a cook. The shelves are even equipped with an automatic securing system to prevent the books from falling off in choppy conditions.

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Featuring 22 titles proposed by local readers, the giant book spines on the outside of Kansas City Central Library are certainly hard to miss. In fact, stepping inside this wonderfully designed building you may well feel like you’re not in Kansas anymore!

On your bike

This neat little bike is the genius idea of the Pima County Public Library in Tucson, Arizona, and is pedalled around to numerous stopping points in the area, from farmers’ markets to women’s shelters and the local soup kitchen.

Booking a flight

Airport libraries have really taken off – Amsterdam Airport Schiphol’s library (pictured) has been followed by half a dozen others of its kind around the world. Open 24 hours, the initiative gives weary travellers the chance to put their feet up with a good book.

Unusual libraries The smallest library

Britain’s biggest

Is the library of Birmingham. Built in 2010 and opened in 2013, it cost £188.8m, is 11 floors high and has a floor space that spans over 20,798m2. It’s not just the largest library in Britain, but in the whole of Europe.

Is in a phone box. Well, phone boxes, to be precise. Since 2009, BT’s Adopt A Kiosk scheme has allowed more than 2,300 communities across the UK to transform disused phone boxes – which would otherwise have been removed and demolished by the authorities – into libraries, art installations and grocery shops for as little as £1. To find out more about this scheme, visit business.bt.com/ phone-services/payphone-services/adopt-a-kiosk

‘They’re very special places’ kikickstart ick every

Tree–at yourself to a book

The My Tree House children’s library in Singapore is sowing the seeds of knowledge and imagination, with a magical space dedicated to inspiring young readers. There’s a wide range of fiction on offer, including forest-themed books and a Weather Stump providing real-time forecasts from the Singapore Meteorological Service.

Books on tap

Two Cornish inns have transformed their premises to include pub libraries. The Star Inn and The Ship Inn were put together for less than £1,000 each. The owners of both establishments hope that the initiative will unite communities and bring more people to the pubs.

The busiest libraries

✤ Norfolk and Norwich Millennium leaves all the other UK libraries for dust and issues 1.1 million books per year. ✤ Hot on its heels are the bookworms of Worcester – The Hive, with an average of 903, 859 books taken out. ✤ Third in line is Oxford Central library with 605,530 books issued in a year. ✤ Next comes Llanelli in Carmarthenshire, with 601,182. ✤ Proving the people of Wales are certainly big readers, Cardiff Central library holds the next spot too, with 581,779 books loaned out over 12 months.

✤ S J Watson is a thriller writer, and author of Before I Go To Sleep, now a film starring Colin Firth and Nicole Kidman. His second book, Second Life, is out now. ‘A world without libraries would be an infinitely poorer place. A library made me the person I am today; libraries turned me into a writer. They give access to whole worlds of knowledge and imagination, and I believe they’re vital, particularly for people unable or unwilling to buy five books a week in the hope that they might enjoy a couple of them.’ ✤ Freya North has written 13 novels, including Rumours, The Way Back Home and The Turning Point. ‘Throughout my life, libraries have been a haven for me – as a child, a teenager seeking out books my mum might not have approved of, a student studying to Masters level, an unpublished writer, a published novelist and a mother. I prefer to use libraries to research my novels rather than the internet – they’re a real treasure trove of information. I

new book with a visit i to my local library. There, I can sit, concentrate and immerse myself in the story, and I’ll get far more done than I do when I’m at home!’ ✤ Khaled Hosseini is the bestselling author of The Kite Runner, A Thousand Splendid Suns and And The Mountains Echoed. ‘Libraries are more than just a place where you can go and check out a book. They’re places that promote free thought, unite communities and encourage curiosity in children. Put simply, they’re very special. People from all walks of life and all socioeconomic backgrounds can come and use the library as somewhere to learn and explore. In fact, part of The Kite Runner was written in one. Now I’m a parent, I often take my children to the library and we’ll lounge around and read together. I want them to see the library as a shared communal space where they can go and be safe and enjoy books. It’s an integral part of my life and I want it to become a part of theirs, too.’

✤ From Improbable Libraries by Alex Johnson (Thames & Hudson, £14.95)

WW Healthy Living 59

When it comes to things that are supposedly bad for our health, The Hitchhiker’s Guide to the Galaxy had it right. We just need to keep a sense of proportion

Make the most of anger

arely a day passes without us hearing about something else that’s bad for our health. But panic ye not, because there are also upsides to all these things – it’s just a question of getting the balance right. Here’s how to turn negatives into positives.

nger is a normal emotion and extremely helpful – as long as it’s used correctly, says Jane Muston. ‘Anger arises when our rules for living are broken. If we see an elderly relative being uncared for in hospital, or a child being mistreated by her minder, our anger will prompt us to do something about the situation. Use the emotion to energise yourself and find a positive way to change the circumstances that led you to feel angry.’

Enjoy boredom

ll emotions serve a purpose – even the seemingly dull ones – says Melanie Bloch. ‘They’re part of our biochemical feedback system, which increases our self-awareness and tells us when we need to make changes in our lives. Try to see boredom as a call to action – what can you do that will be exciting and fun and renew your interest in life?’ Boredom can also lead us to be hugely creative – with the best and most productive ideas often springing from the times when our minds are free to wander.

P t ' n o D Embrace stress

Don’t worry so much about your BMI

Words: Karen Evennett. Pictures: Alamy

tress affects 47 percent of us every day – but can the thumping heart and muscle tension it brings ever really be good for us? Well yes, actually… A little bit of stress is normal and helpful – the surge of adrenalin and increased blood-flow to muscles is what gives you your get-up-and-go and helps you perform well. But when it starts to feel overwhelming, that’s your body’s way of telling you that you’ve got too much on your plate, says Cognitive Behavioural Therapist Jane Muston (efficacy.org.uk). She says: ’As soon as you hear yourself thinking, “I don’t have time for this…” you need to think about what you can change. In that respect, stress will do you a favour – by reminding you to bring more pleasurable things into your life before your stress gets out of control. Long-term stress can cause anxiety – crippling you with exaggerated fears about the consequences of not meeting all your deadlines and challenges.’

ontroversially, new research shows a health plus to being a larger size – especially if we’re a classic pear-shape. World Health Organisation guidelines say that we should all aim to have a body mass index (BMI) of 19 to 25 (search ‘BMI’ on the internet for a tool that will calculate yours). This is the healthy range. ‘But a raft of studies around the world has discovered that patients with chronic conditions such as heart disease, cancer and diabetes fare better when they have a BMI of 25 to 30 (overweight in WHO terms),’ says US cardiologist Dr Carl Lavie, author of The Obesity Paradox (£14.99, Scribe). Not all fat is equal, however. Tummy fat releases inflammatory compounds that raise LDL cholesterol, blood sugar and blood pressure; but bottom blubber traps these same compounds and reduces the risk of diabetes and coronary disease, according to researchers from Oxford University.

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Love your TV screen

he average Brit watches nearly four hours of TV a day, with the habit blamed for everything from lowering our self-esteem to raising our body mass. And yet – used cleverly – a bit of viewing time can be just what you need to help you out of an emotional rut. Choose a laugh-out-loud comedy or a

Positive thinking Be a bit of a slob

esearch at the University of Kingston, London, found that leaving your bed unmade is an easy antidote to dust allergies and even asthma, even though this simple act of slobbery may feel like an anathema. The average bed harbours up to 1.5 million dust mites, each one less than 1mm long, and invisible to the naked eye. The mites produce allergens that are inhaled while we sleep, triggering the sneezing and wheezing that cause misery for 12 million people in the UK. ‘Something as simple as leaving a bed unmade during the day can remove moisture and warmth from the sheets and mattress leading the mites to dehydrate and die,’ says lead researcher Dr Stephen Pretlove.

Panic! Welcome your menopause

n traditional Chinese medicine a woman’s menopause is called Second Spring, and celebrated as the gateway to an energetic and independent older age that women can look forward to. You are now rid of your periods and can also say goodbye to PMS and menstrual migraines. ‘Some women find their libido surges after menopause, and of course you no longer have to worry about contraception,’ says menopause expert Dr Heather Currie (menopausematters.co.uk). ‘If you’ve suffered with fibroids (which affect one in three women) these tend to stop growing, or even shrink, once you’ve had your menopause and oestrogen levels drop.’

weepy movie to release pent-up feelings, says holistic laughter coach and wellbeing practitioner Melanie Bloch (melaniebloch.co.uk). ‘The body has a built-in mechanism to release emotional tension through laughter and tears, and it’s no myth that you’ll feel better after it – but without a trigger like TV, some can find it hard to let go.’

Have your cake…and chew it

on’t beat yourself up about your sneaky treats. An Israeli study found that a small treat helped people to stick to their diets and quell cravings more successfully than a low-calorie, low-carb regime alone, and you’ll also help cut your cravings by chewing gum. In a study at the University of Rhode Island, chewers consumed 68 fewer calories and burned 5 percent more than average. Another good reason to chew: A Japanese study found that it increases blood flow to the brain, boosting alertness, with chewers reacting 10 percent faster than non chewers.

Argue with confidence

utting our point of view across can help us learn and develop, and it’s also useful for your own self-esteem to feel that you’re expressing yourself and being heard. ‘But constant unconstructive arguing is a sign of anger that’s out of control,’ says Jane. ‘Argumentative people are often inflexible. It’s an unhelpful way to be, and if you recognise yourself as someone who frequently gets into rows, getting help with anger management will have positive repercussions for your general physical health too – because negative emotions really do have physical repercussions like back pain or headaches.’

Get caught in the rain

alking in the rain is a fantastic way to practise mindfulness, which is crucial for your mental health. Turning your focus away from your thoughts and feelings and onto the environment around you; in this case, the feeling of moisture on your face and the coolness and freshness of the air, will help reboot your brain. So instead of moaning about the rain, think of the good it can do you, says Marisa Peer, psychotherapist and author of Ultimate Confidence. ‘By doing this you’re training your mind to look for the positive rather than the negative in things and you will find it becomes an automatic response.’

WW Healthy Living 61

Recipes and food styling: Katy McClelland. Photos: Chris Alack. Styling: Sue Radcliffe

Pie High Herby Lamb & Beetroot Filo Pie Serves 8

Calories: 349

Fat: 19g

Saturated fat: 7g

Carbohydrates: 27g Not suitable for freezing

Q 1tbsp sunflower oil Q 500g (1lb) lamb mince Q 1 red onion, finely chopped Q 2-3 garlic cloves, crushed Q 1tsp fennel seeds, crushed Q 1 large courgette, roughly grated Q 2 uncooked beetroots, roughly grated 62 WW Healthy Living

As the nights draw in, there are few foods more comforting than a pie. And if you’re making them at home, using fresh ingredients, there’s no limit to the sorts you can make

Q Large handful of thyme leaves Q Leaves from a small bunch of parsley, finely chopped Q Leaves from a small bunch of chives, finely chopped Q 75g (2½oz) raisins, soaked in 1½tbsp balsamic vinegar Q 45g (1½oz) toasted pine nuts Q 45g (1½oz) unsalted butter melted Q 250g (8oz) filo pastry Q 1 medium egg, beaten Q Feta cheese and mint salad, to serve, optional Q 20cm (8in) cake tin or ovensafe sauté pan

Heat half the oil in a frying pan. Brown the mince over a

medium heat, remove from the pan and set aside in a mixing bowl. Add the rest of the oil and the onion to the pan, cook for 2-3 mins until golden. Add the garlic and fennel seeds, cook for another minute. Add the mixture to the bowl with the lamb and mix. Leave to cool. Heat the oven to 180°C or Gas Mark 4. Squeeze out any excess water from the courgette and beetroot to stop the pie base turning soggy. Add to the mixture, along with the herbs, raisins and balsamic vinegar and pine nuts, season. Brush the tin with butter, add the first sheet of filo,

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brush with egg, then top with another sheet of filo. Allow them to hang over the sides and overlap each other so they will fully cover the top when folded back. Repeat with the rest of the pastry, alternating with the butter and beaten egg. Put the mince into the pastry case, making an even layer. Begin folding back the pastry to cover the top and sides of the pie, starting from the inside. Brush with egg as you go, then brush the sealed top. Bake in the bottom of the oven for 45-55 mins or until golden. Serve with feta and mint salad, if liked.

Pie recipes outer leaves removed Q 15g (½oz) unsalted butter Q 15g (½oz) plain flour Q 3-4tbsp pale ale Q 200ml (7fl oz) whole milk Q 75g (2½oz) strong Cheddar cheese, grated Q Pinch of cayenne pepper Q Handful of finely chopped herbs, (e.g. parsley, chives and tarragon) Q 12 x 35cm (4½ x 13½in) tin, greased Q Tin foil and baking beans

Leek, Ale & Saucy Cheddar Pie

Q 425g (15oz) shortcrust pastry (see chicken pie recipe on page 65)

Pumpkin & Sage Free-Form Pie Serves 4 Fat: 37g

Calories: 514 Saturated fat: 14.5g

Carbohydrates: 29g Suitable for freezing

Q 200g (7oz) parsnips, peeled and cut into large chunks Q 500g (1lb) pumpkin or butternut squash, peeled and cut into large chunks Q 1tbsp olive oil Q 30g (1oz) unsalted butter Q 2 garlic cloves, crushed Q A pinch of chilli flakes, optional Q 6-12 sage leaves Q 30g (1oz) blanched hazelnuts Q 200g (7oz) shortcrust pastry (use half the quantity of the shortcrust pastry from the chicken pie recipe on page 65) Q 200g (7oz) ricotta cheese Q 1 egg, beaten Q 16cm (6½in) chef’s ring or springform cake tin without the base, greased

Serves 4

Calories: 694

Fat: 20g

Saturated fat: 15g

Carbohydrates: 48g Suitable for freezing

Q 1 egg, beaten Q 350g (12oz) whole baby leeks, trimmed and tough

Roll the pastry to the thickness of a £1 coin and line the tin, pressing into the edges and trimming off any excess. Cut the rest into just over 1cm (½in) strips. Set on a baking sheet. Chill all the pastry for 30 mins. Line the pastry with foil, covering the sides and fill with baking beans. Bake for 20 mins. Remove the foil and

beans. Brush the pastry with egg and bake for 5 more mins. Set aside to cool. Blanch the leeks in boiling water for 1 min to soften, rinse under cold water and drain. Set aside. Melt the butter in a pan, add the flour and mix well. Add the ale and beat until it’s smooth, then gradually add the milk, mixing well after each addition. Add the cheese, cayenne, herbs and season. Mix until smooth, then set aside to cool. Heat the oven to 200°C or Gas Mark 6. Pour the sauce into the pastry case and top with the leeks. Brush the pastry strips with egg and, setting the egg-washed sides down, cover the pie to create a lattice, keeping the strips 2cm (¾in) apart. Brush with egg. Bake for 20-25 mins or until the pastry is golden.

Heat the oven to 200°C or Gas Mark 6. Toss the parsnip and pumpkin in the oil, adding lots of seasoning. Spread out on an oven tray and bake for 12-15 mins. Heat the butter in a frying pan over a mediumlow heat, along with the garlic, chilli flakes, sage and hazelnuts, mix well and cook for 1-2 mins. Toss them with the pumpkin and parsnip. Roll the pastry to 1cm (½in) thick, then cut into a 20cm (8in) round, and set on a baking sheet. Spread the ricotta in the centre, leaving a 4cm (1½in) border. Top with the vegetable mixture. Brush the edges of the pastry with egg and pull into the centre to create a roughly fluted-edged pie – use the chef ’s ring, or tin, to hold in place. Chill for 30 mins. Bake for 20 mins. Remove the chef ’s ring, or tin, brush the pastry with egg and bake for another 10-15 mins.

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➻ WW Healthy Living 63

Keralan Curried Salmon Slice

Our Tip

Baking the pastry base before you add the salmon helps to ensure a crisp crust – with no soggy bottom!

Serves 8

Calories: 657

Fat: 45g

Saturated fat: 19g

Carbohydrates: 33g Suitable for freezing

Q 700g (1lb 8oz) puff pastry Q 850g (1¾lb) piece of salmon, trimmed Q 1 onion, roughly chopped Q 2-3 garlic cloves, crushed Q 1 red chilli, roughly chopped Q 60g (2oz) fresh coconut pieces Q 1tbsp sunflower oil Q ½tsp coarsely ground black pepper Q 1tsp black mustard seeds Q 6-12 curry leaves Q 1tsp turmeric Q 275g (9oz) chopped tomatoes Q 150ml (¼pt) coconut milk Q 1½tbsp polenta Q 1 egg, beaten Q Tin foil and baking beans

Heat the oven to 200°C or Gas Mark 6. Roll out half the pastry to a 1cm (½in) thickness, 6cm (2½in) larger lengthways and widthways than the salmon. Roll out the rest of the pastry large enough to cover the salmon, with a 3cm

Serves 6 Fat: 28g

Calories: 508 Saturated fat: 12g

Carbohydrates: 34g Suitable for freezing

Q 500g (1lb) puff pastry Q 1 medium egg, beaten Q 1tbsp sunflower oil Q 1 onion, finely sliced Q 1 small sprig of rosemary Q Leaves from 2 sprigs of thyme Q 275ml (9fl oz) chicken stock Q Good pinch of white pepper Q Pinch of allspice Q 2 carrots, peeled and sliced Q 3tsp cornflour, mixed with a little cold water Q 400g (14oz) shredded cooked pork Q ½ Savoy cabbage, shredded Q 2 heaped tbsp English mustard mixed with 2tbsp American mustard Q 900g (2lb) loaf tin, greased 64 WW Healthy Living

Q Tin foil and baking beans

Heat the oven to 200°C or Gas Mark 6. Roll the pastry to the thickness of a £1 coin. Line the tin with the pastry, press lightly into the sides and trim the edges, leaving a little overhanging around the sides of the tin. Wrap the remaining pastry in clingfilm and put in the fridge. Line the pastry in the tin with foil, covering the edges and fill with baking beans. Bake for 15 mins. Remove foil and beans. Brush the inside with egg and bake for 5 more mins. Set aside to cool. Heat the oil in a pan over a medium heat and cook the onion for 5 mins or until soft. Add the herbs, stock, pepper, allspice and carrot.

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Season well. Bring to the boil and simmer for 10 mins, mix in the cornflour and pork. Let it bubble for 10 more mins. Set aside to cool. Dip the cabbage in boiling water to soften, drain and run under cold water. Set aside. Discard the rosemary and fill the pie with half the pork mixture, top with a layer of half the cabbage leaves, then add a layer of mustards in an even layer. Brush the edge of the pie with egg. Roll out leftover pastry and use to cover the top. Press into the edges, trim excess and crimp edges. Brush the top with This is a great way to egg and use leftover meat. We bake for used pork shoulder but 30-40 mins. belly, fillet and loin, and cooked ham hock work well, too.

Pork & Mustard Puff Pastry Pie

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Our Tip

Pie recipes (1¼in) border around all the sides. Put on a baking sheet, cover and chill for 30 mins. Prick the smaller piece of pastry with a fork several times, cover with foil and baking beans, and bake for 15 mins. Remove the foil and beans and bake for another 5 mins. Blend the onion, garlic, chilli and coconut in a food processor to make a rough paste. Heat the oil in a pan over a medium heat, add the onion paste and cook for 5 mins, stirring regularly. Add the pepper, mustard seeds and curry leaves. Heat for another min, then mix in the turmeric, tomatoes and coconut milk. Bring to the boil and simmer for 20 mins. Set aside. Sprinkle the polenta over the cooked pastry, top with the salmon, then spoon over the curry mixture. Brush the edges with egg then cover with the pastry, tucking in the edges, and press with a fork to create a scalloped edge. Chill for 30 mins. Brush with egg and bake for 30 mins.

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Creamy Chicken, Sherry & Mushroom Pie

Our Tip

Roll the pastry out on a sheet of baking parchment, so it’s easier to lift, and then upturn it on to the pie filling. Serves 6-8 Fat: 30g

Calories: 517 Saturated fat: 15g

Carbohydrates: 32g Suitable for freezing

Q 325g (11oz) plain flour Q 75g (2½oz) unsalted butter, cut into small pieces Q 75g (2½oz) lard or vegetable shortening, cut into small pieces Q 1tbsp sunflower oil Q 350g (12oz) mixed wild mushrooms Q 700g (1lb 8oz) boneless skinless chicken thighs, cut into chunks Q 2 heaped tbsp plain flour, seasoned Q 2 large banana shallots, roughly chopped Q 2 garlic cloves, crushed Q ¾tsp caraway seeds, roughly crushed Q 100ml (3½fl oz) fino sherry or white wine Q 275ml (9fl oz) chicken stock Q 275ml (9fl oz) milk

Q 100ml (3½fl oz) double cream Q Large handful of finely chopped chives Q 1 egg, beaten Q 20cm (8in) pie dish

Mix the flour and a pinch of salt in a large bowl, add the butter and lard. Rub with the flour using your fingertips until the mixture resembles fine breadcrumbs. Add 4-6tbsp cold water and mix until the pastry begins to come together. Tip on to a floured work surface and shape into a dough – be careful not to overwork. Cover and leave to chill for at least 30 mins. Heat half the oil in a heavybased casserole, cook the mushrooms for a few mins over a medium heat to soften; set aside on a plate. Toss the chicken in the seasoned flour, in the same casserole. Brown the chicken in batches, then set aside in a bowl. Add the rest of the oil to the casserole and

cook the shallots for 3 mins or until golden. Add the garlic and caraway seeds and cook for another min, mixing well. Scrape into the bowl with the chicken. Pour the sherry, or wine, into the casserole, to bubble until it’s reduced by more than half. Add the stock and milk, then bring to the boil. Now add the chicken and shallots to the casserole, mix well and allow to simmer for 25 mins. Add the mushrooms, cream and chives to it, season and mix well. Place the mixture in the pie dish and set aside to cool. Heat the oven to 200°C or Gas Mark 6. Roll the pastry to the thickness of a £1 coin, cover the top of the pie with the pastry, pressing the edges to seal, then trim and crimp to make a neat edge. Chill for 30 mins. Brush all over with egg and bake for 30 mins or until golden.

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WW Healthy Living 65

Vitamin D

Are You Missing Out on...

Vitamin D? Many of us don’t realise we need to boost our intake, especially in winter

Where to get it

Our main source is sunlight, which stimulates vitamin D production in our skin; but the further north we live (and the more sunblock we use to protect against skin cancers) the less we make. Sunshine daily for 15 minutes on your unprotected face, arms and neck may suffice during sunnier months, but from mid-October to April, sunlight doesn’t contain enough of the right ultraviolet rays. So we need to eat a good diet

too – eggs, fortified cereals and margarine, cod liver oil and oily fish including salmon, sardines, mackerel and fresh tuna. However NICE (the National Institute for health and Care Excellence) recommends that many adults should take a daily 10-microgram Vitamin D supplement (see box, right), whilst under-fives need age-appropriate drops (from pharmacies or free under the Health Start scheme). But don’t overdo it – too much vitamin D can ‘drain’ your bones of calcium and weaken them, or lead to damaging calcium deposits in your kidneys.

Are you at risk?

Up to half of us may have vitamin D levels below the normal range (although we may not have any symptoms), and some of us become severely deficient during the winter months, especially if we live in the north or Scotland. People whose skin doesn’t get a lot of sunlight are particularly at risk, yearround, as are people who are

housebound, or over 65 years of age. Children, pregnant women, and exclusively breastfed babies (especially after the age of six months) may not get enough vitamin D; poverty or being obese, vegetarianism or being alcohol-dependent may reduce dietary intake too.

The symptoms

Vitamin D affects the way we absorb and use calcium and phosphate, two vital ingredients for bones, teeth and muscles. In children, deficiency can affect bone development and lead to rickets (bow legs), poor growth and damaged teeth, and (if severe) affects other organs too. Adults may feel tired, have muscle aching and weakness (for example, when getting up from a chair – severe forms are called osteomalacia), have tender bones or even osteoporosis (honeycomb-like thinning that makes bones weaker and more likely to break). NHS blood tests for vitamin D deficiency are restricted in many areas to people who have certain bone diseases or

medical conditions that affect vitamin D levels (such as poor food absorption and some medication for epilepsy and steroids). But supplements can be prescribed without tests in situations where deficiency is likely, or combined with calcium supplements for people taking medication such as bisphosphonates for osteoporosis or anti-oestrogens for breast cancer.

Groups Who Should Take Vitamin D Supplements Pregnant and breastfeeding women, especially teenagers and young women.

Babies over six months (and some breastfed babies from the age of one month) and children aged under five years.

People who have dark skin and/or cover their bodies or faces for cultural reasons, especially people of African, AfricanCaribbean or South Asian origin.

4 5

People who are over the age of 65 years.

People who are housebound, (or almost housebound, for example living in a care home).

66 WW Healthy Living

Words: Dr Melanie Wynne-Jones. Photo: Alamy

itamin D is essential for healthy bones and teeth, but it’s becoming clear that it does many other jobs, too, and that deficiency may be linked to breast and other cancers, diabetes, neurological and metabolic disorders, and susceptibility to infections or heart disease. Recent research has suggested that supplements for older people could even pay for themselves by boosting muscle strength, and reducing falls and their consequences (long-term care and/or death).

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Don’t miss our next issue – and make 2018 your best year! ✤ New Year, New You! Why not use the start of 2018 as a fabulous opportunity to reinvigorate your wellbeing – we’ve got the tools to do it! ✤ Beauty Advice Feel-good products to keep you looking your best ✤ Diet And Exercise Keep in shape this winter ✤ Yummy And Healthy Clever recipes packed with good-for-you ingredients ✤ News Reports Up-to-the-minute reports on the latest medical advances

And much more! Ask your local newsagent to keep a copy for you, or even deliver it to your home with your newspapers.

ON SALE 28 Dec WW Healthy Living 67

Chairs for easier sitting and rising

With

Our unique system of gentle ergonomic engineering, developed in partnership with an independent Occupational Therapist, drawing on almost 50 years’ experience in the science of comfort.

The Linton is available in: 4 sizes Matching 2 & 3 seater sofas.

Linton Dual Motor Recline & Raise in Tirian Marble

AVAILABLE IN

fabric OR

leather

Friendly, expert advice, in-store or at home Come and try for yourself at one of our 58 local stores – or arrange a free home consultation if you would prefer to shop from the comfort of your own home. To book your free home consultation, simply call 01924 486900, or email home@hslchairs.com

Visit one of our 58 stores or we’ll come to you. Open Mon-Sat 9am-5pm, Sunday 10am-4pm • FREE PARKING • TOILET FACILITIES • EASY ACCESS NORTH WEST AINTREE Brenka Avenue, off Ormskirk Road L9 5AW Tel: 0151 523 0614 BLACKPOOL 378 Talbot Road FY3 7AT Tel: 01253 305098 BOLTON Bolton Gate Retail Park, Turton Street BL1 2SL Tel: 01204 860433 BURNLEY FACTORY OUTLET STORE 81 Hammerton Street BB11 1LE Tel: 01282 479462 CHESTER Boughton CH3 5AF Tel: 01244 314620 STOCKPORT Water Street, Portwood SK1 2BU Tel: 0161 480 5281 WARRINGTON Chetham Court, Calver Road, Winwick Quay WA2 8RF Tel: 01925 748387 NORTH EAST DEWSBURY 33 Bradford Road WF13 2DU Tel: 01924 464796

GUISELEY Otley Road, White Cross Leeds LS20 8LZ Tel: 0113 819 9930 HULL 79 Clough Road HU6 7PL Tel: 01482 236705 NEWCASTLE UPON TYNE Dutton Court, Chainbridge Road, Blaydon NE21 5ST Tel: 0191 414 0089 ROTHERHAM 207 Bawtry Road, Bramley S66 2TP Tel: 01709 546705 STOCKTON-ON-TEES Ross Road, Portrack Lane TS18 2NH Tel: 01642 618433 YORK Stirling Road, Clifton Moor YO30 4WZ Tel: 01904 406688 MIDLANDS BIRMINGHAM 282 Hagley Road, Edgbaston B17 8DJ Tel: 0121 429 6566 COVENTRY Unit 17, Warwickshire Shopping Park CV3 2SB Tel: 02476 620267

HENLEY-IN-ARDEN 181 High Street B95 5BA Tel: 01564 795787 LEICESTER The Old Braunstone, Fullhurst Avenue, off Narborough Road LE3 2RB Tel: 0116 243 7432 LICHFIELD No. 1 The Works, Eastern Avenue WS13 6UY Tel: 01543 439772 LINCOLN 150 Newark Road LN5 8QJ Tel: 01522 775805 NEWCASTLE-UNDER-LYME 196 Liverpool Road ST5 9ED Tel: 01782 631953 NOTTINGHAM 255-259 Derby Road, Bramcote NG9 3JA Tel: 0115 939 4509 PETERBOROUGH Aston Business Park, Shrewsbury Ave PE2 7BX Tel: 01733 860003 SHREWSBURY Westbury Garage, Arlington Way SY1 4NU Tel: 01743 211267

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WELLINGBOROUGH 51 London Road NN8 2DP Tel: 01933 449143 LONDON & SOUTH EAST CATERHAM-ON-THE-HILL 46-48 Chaldon Road CR3 5PE Tel: 01883 332998 FARNBOROUGH 46-48 Victoria Road GU14 7PG Tel: 01252 856915 HENLEY-ON-THAMES 18-20 Reading Road RG9 1AG Tel: 01491 411812 IPSWICH 92 Fore Hamlet IP3 8AF Tel: 01473 559058 KING’S LYNN Tottenhill Retail Park PE33 0SR Tel: 01553 611696 LETCHWORTH Arden Press House, Pixmore Avenue SG6 1LJ Tel: 01462 482310 MAIDSTONE Farleigh Hill Retail Park, Farleigh Hill, Tovil ME15 6RQ Tel: 01622 828458 MILTON KEYNES Stacey Bushes Trading Centre, Erica Road MK12 6HS Tel: 01908 711290

NORWICH Amsterdam Way NR6 6EP Tel: 01603 673940 ORPINGTON 168-170 High Street BR6 0JW Tel: 01689 867820 OXFORD Lamarsh Road OX2 0PB Tel: 01865 360002 RAYLEIGH 235-237 Eastwood Rd SS6 7LF Tel: 01702 567357 ROMFORD 270 Hornchurch Rd RM11 1PZ Tel: 01708 474133 TOLWORTH 2 Red Lion Plaza, 366 Ewell Road KT6 7AZ Tel: 020 8987 5471 SOUTH COAST BRIGHTON & HOVE Newtown Road Trade Park BN3 7BA Tel: 01273 711576 POOLE 380 Poole Road BH12 1DA Tel: 01202 765037 SOUTHAMPTON 9 Lower Northam Road, Hedge End Village SO30 4FN Tel: 01489 787851

ST. LEONARDS-ON-SEA 1 Marine Court, Marina TN38 0DX Tel: 01424 460511 WALES & SOUTH WEST BATH Noads Corner, Upper Bloomﬁeld Road BA2 2RX Tel: 01225 300273 BRISTOL 4-5 Concorde Drive, off Greystoke Avenue, Westbury-on-Trym BS10 6PZ Tel: 0117 950 8253 CARDIFF Penarth Road Retail Park CF11 8EF Tel: 029 2070 7287 CHELTENHAM Gallagher Retail Park, Manor Road GL51 9RR Tel: 01242 578334 EXETER Dunns Business Centre, Trusham Road, Marsh Barton EX2 8NW Tel: 01392 409744 PLYMOUTH Ferryport View, Millbay Road PL1 3FQ Tel: 01752 263683 SWANSEA Lion Way Retail Park SA7 9FB Tel: 01792 293118

SWINDON I O Trade Centre, Hobley Drive SN3 4NS Tel: 01793 744 063 TAUNTON 2 Wellington New Rd TA1 5NF Tel: 01823 429003 TRURO Chiverton Cross TR4 8HS Tel: 01872 487028 SCOTLAND ABERDEEN Haudagain Retail Park, Great Northern Road, Woodside AB24 2BQ Tel: 01224 660958 BATHGATE 24 Glasgow Road EH48 2AG Tel: 01506 650579 DUNDEE City Quay, Camperdown Street DD1 3JA Tel: 01382 339800 EDINBURGH Abbeyhill Ind Estate, Abbey Lane EH8 8HH Tel: 0131 285 1882 GLASGOW Knightscliffe Retail Park, Great Western Road G13 2TG Tel: 0141 954 0290 NORTHERN IRELAND FREE HOME VISIT SERVICE Call 01924 486900

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