e 6ue

WALK YOURSELF SLIMMER IN 2 WEEKS! ● Follow our expert plan to feel energised! ● PLUS: 26 pages of fitness

A TONED NEW YOU

In 10 mins a day

low-carb meals ✔ Lose Belly Fat ✔ Protect Your Heart ✔ Prevent Diabetes

With this one lifestyle choice

SLOW THE AGEING PROCESS

Discover the latest must-have supplement

Beauty news The facials to look

years 5 younger £3.99

EASY WEIGHT LOSS

workout aged 45+

JANUARY 2020

RT A T S H ALT E H D GOO

MENOPAUSE FITNESS SORTED! The best way to

YOUR HEALTHY NEW DECADE! Simple Ways To 20 Upgrade Your Life

Welcome

Who do you want to be this year? How do you want to feel? I ask these questions because it’s not every day we begin a new year, let alone a new decade. Advancements in health, fitness, beauty and nutrition seem only to be speeding up, and yet what we need now more than ever is to slow down and take our time. Let’s all turn off the tech for a while (yes, we’ll switch it back on again as we can’t forgo it forever), and sit with ourselves for a moment, in silence, in stillness, in contemplation. Find at least five minutes, 15 if you can, to sit quietly and tune in to your heart... what is it saying? In 2019, I did an eight-week online course with transformational coach Nicky Clinch, who helps women “come home” to themselves by continually carving out small spaces in their busy lives to feel a sense of purpose and passion. It was on her course that I learned how transformative it could be simply to make bread. I used to be averse to cooking as it felt like a waste of time; now I see it as an act of self-love and mothering to myself. Others on the course discovered whole reserves of untapped courage – to speak in front of audiences, to give up meat, or to quit jobs and go travelling. It was, all in all, a truly special eight weeks. I tell this story not to make you feel you too have to join Nicky’s course, or any course – although being part of a group does accelerate change, I find – but to encourage you to gift yourself the time and space at the start of 2020 to tune in to you. There are a million and one paths we can take to health and happiness: which will be yours? I hope some of the articles in this issue will help you take your first steps.

with love, Katy xx

Editor

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The

THE TOP SANTÉ MANIFESTO We believe every woman has the ability to maximise her health and beauty at any age, regardless of health history.

With a balanced diet, effective exercise and a positive mindset, you can stay younger for longer, inside and out.

We’ll bring you the latest information on wellbeing, fitness, food and beauty, empowering you to make informed choices now and for your future health.

What’s gone before can’t be undone or redone, so let’s leave it in the past and focus on what can be changed today!

We’re here to help you, one small step at a time.

team

Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL

(Samples to be sent to the Peterborough office) EDITORIAL Editor Katy Sunnassee Deputy Editor Yvonne Martin Art Director Jennifer Ratcliff With thanks to: Natalie Millman, Angela Kennedy, Lily Smith, Larissa Chapman, Eva Gizowska, Helen Foster, Lisa Buckingham, Kim Willis, Jane Oddy, Rachel Tompkins, Lizzy Dening, Sarah Cooper White, Nolan Sunnassee, Carly Hobbs, Sam Rice, Melissa Bailey, Sue Parslow, Tom Critchell.

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Manage your subscription online at shop.kelsey.co.uk/myaccount DISTRIBUTION Seymour Distribution Ltd, 2 East Poultry Avenue, London, EC1A 9PT www.seymour.co.uk Tel: 020 7429 4000 PRINTING William Gibbons & Sons Ltd

Kelsey Media 2019 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published.

Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright. The editor cannot guarantee a personal response to all letters and emails received. The views expressed in the magazine are not necessarily those of the Editor or the Publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties.

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JANUARY 2020

INSIDE THIS ISSUE...

HEALTH 16 20 new ways to be well Take a look at the health and wellbeing trends for 2020.

22 My Life In Health How TV presenter Jasmine Harman stays fit and well.

24 The rise of the sober curious Discover a new lease of life by giving up the booze.

29 Let’s Talk About... NAD Can this supplement really slow down the ageing process?

32 Tips for a good night’s sleep You’ll be nodding off in no time.

36 Eat well this winter Use Traditional Chinese Medicine to guide your food choices.

FITNESS

Focus on health trends for 2020!

From edible tea to wildcrafting, p16.

On the cover

16 Your healthy new decade.

24 Lose belly fat, protect your heart and prevent diabetes with this one change.

29 Slow the ageing process with the latest must-have supplement.

46 A toned new you in 10 mins a day.

58 Walk yourself slimmer in 2 weeks.

63 Menopause fitness sorted.

82 Facials to look 5 years younger.

90 Lose weight with low carb meals.

6

TOPSANTÉ

EVERY MONTH Your healthy start News and tips for January.

14 Ed’s edit Katy’s top picks – all in white.

87 Free for you Win an olive oil subscription.

104 Ask the experts Good advice to help you.

111 Loving the healthy life Your letters and tips.

114 A word with...

Nutrition expert Alison Cullen.

09

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FRONT COVER: TWINKLE IMAGES.

42 Fitness news Get kitted out for some great winter workouts.

44 10 minutes to a toned new you The right exercises for your posture.

50 Health 180 How one reader transformed her shape with diet and exercise.

52 ‘Change begins within’ TV trainer Jessie Pavelka on fitness.

56 Tips for finding your perfect PT The questions you need to ask if you’re looking for the right person to get you fit.

58 Walk yourself slimmer Follow our two-week plan for a more toned and fit body.

63 The fitness switch A few little tweaks to stay fit and toned through the menopause.

66 We found our fitness passion How three women changed their lives through exercise.

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BEAUTY 70

72

79

80

82

Beauty news Try vegan-approved products for skin and hair this month as part of the Veganuary challenge.

10 new ways to look gorgeous Discover the trends for looking after your skin and hair in 2020.

Make-up masterclass Discover how to make the most of your eyes.

Beauty toolkit Indulge in a warm bath that will pamper you from top to toe.

How fit is your skin?

It’s not just your body that can benefit from a workout, your complexion can too.

Wholesome and delicious meals to help you slim.

See page 90

FOOD 88

90

97 98 Look good with a facial workout.

See page 82

Vegan food that’s so tem pting.

See page 98

Food news Feel good with a tasty feast and a relaxing cuppa.

Your low-carb lunches These delicious dishes are all low on carbohydrates.to help you stay slim.

The mindful drinker Try a challenge.

You can vegan!

Delicious dinners to try for Veganuary.

TOPSANTÉ

7

TH ANNIV £20 MIL ERSA LION Y RAISER D

LONDON TO AMSTERDAM

2-6 JUNE 2021 Join us for the Women V Cancer 10 year anniversary ride from London to Amsterdam and raise funds to fight women’s cancers.

For more information and to register online:

www.dream-challenges.com t: 01590 646410 e: events@dream-challenges.com

To take part you need to pay a registration fee of £149 and raise minimum sponsorship funds of £1,750. Registered Charity Nos. Breast Cancer Now is a working name of Breast Cancer Care and Breast Cancer Now, a charity registered in England and Wales (1160558) and Scotland (SC045584), and a business name of the registered charity in the Isle of Man (1200). Ovarian Cancer Action: 1109743/SC043478, Jo’s Cervical Cancer Trust: 1133542/ SC041236.. Women V Cancer is established under Giving Works. Registered Charity No. 1078770.

Y O U R H E A LT H Y

JANUARY

WORDS: LIZZY DENING. PHOTOGRAPHS: SHUTTERSTOCK, GETTY IMAGES AND TOM CRITCHELL.

Try our resolutions, remedies and happiness hacks – plus tips for Veganuary!

GUARANTEE YOUR SUCCESS Making a New Year’s resolution? Be careful who you share it with. For the best chance of success, you should share it with someone of perceived ‘higher status’ than yourself, for example, your boss, a mentor, or someone you look up to.

Researchers from Ohio State University have revealed people who did this showed greater commitment to their goal and performance.

TOPSANTÉ

9

DITCH THE BLEACH

Here’s one more reason to look for more environmentally friendly cleaning methods: a new study has found that using bleach create airborne particles. Researchers from the American Chemical Society found that chlorin bleach can react with a citrus compound in ma cleaning products to make particles potentially harmful to both people and pets. ● Looking for a bleach-free cleaning range?

Try Method, which is available at most supermarkets. The multi-surface cleaner (£3, methodproducts.co.uk) has a biodegradable non-toxic formula.

10 TOPSANTÉ

JUST THE ESSENTIALS…

We’re big fans of essential oils at Top Santé, so we’re pleased to discover an easy, portable solution. Go2 inhaler sticks (£3 99 th 2b d ) come in diffe blends to ener relax you, an perfect to during a st time – plu are suit v

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NEWS | JANUARY

HEALTHY EATING MADE EASY

GO VEGAN FOR YOUR GUT

Giving Veganuary a go could do wonders for your gut – especially if you keep it up for longer. That was the finding of the European Association for the Study of Diabetes, which has revealed that eating a healthy vegan diet can boost gut microbes related to improvements in body weight and blood sugar control. Participants followed a low-fat vegan diet for 16 weeks and experienced significant drops in body weight thanks to gut health improvements.

78%

of vegans would be interested in putting their pet on a plant-based diet!

While we’d like to imagine that knowing certain foods are more nutritious than others would steer us in the right direction, as we all know, life’s rarely that simple.

And it turns out, that’s not our fault! Thinking about how healthy a food is proves much less useful than thinking about how tasty it is, according to the Association for Psychological Science. Try thinking about the delicious crunch of a salad or the fruity tang of a fresh smoothie to make healthy choices a doddle.

HOW TO BOOST FEEL-GOOD EMOTIONS With Blue Monday just around the corner, we’ve got good news... scientists have developed a super-easy method to help you perk up – just imagine sadness as a person.

Anthropomorphising the emotion can help you feel more detached from sadness, and also stop you making impulsive decisions such as over-shopping.

If you’ve seen the Disney film Inside Out, you’ll get the idea!

‘Hope smiles from the threshold of the year to come, whispering “it will be happier”.’

Alfred Lord Tennyson

EAT AVOCADOS TO BEAT DIABETES The avocado has had a mixed reputation when it comes to weight loss – a lot of people being put off by them being high in fats. But that fat isn’t bad for you, as shown by Canadian scientists who have proven the fruits play a key part in managing obesity and can help to prevent diabetes. Time to stock up on guacamole!

TOPSANTÉ 11

NEWS | JANUARY

READING LIST Get stuck in to the pages of these titles for a healthier, happier you.

The one for Bake Off fans Super Sourdough, by James Morton (£20, Quadrille Publishing) Sourdough bread has never been more popular. It’s a healthy, alternative to white bread, not to mention tastier.

But baking it can be tricky, so this book is the perfect guide.

The lifestyle one Yoga: A Manual for Life, by Naomi Annand (£20, Bloomsbury Sport) A beautiful guide – this is the perfect coffee table book for would-be yogis.

Discover how to use breath-lead movement to increase energy, calm your mind and feel inspired.

The health-boost one Feel Better in 5, by Dr Rangan Chatterjee (£16.99, Penguin Life) Our favourite doc is back, this time with a daily plan of five-minute tips to help sustain good health. Covering everything from hormones to gut health, creativity to workouts, this will kick-start your healthy new year.

The beauty one Back Chat Beauty: The Beauty Guide for Real Life, by Sophie Beresiner and Lisa Potter-Dixon (£14.99, Pavilion Books)

APPY AND YOU KNOW IT

Happy Cow There’s no need to sacrifice eating out if you’re experimenting with veganism.

Try the free Happy Cow app, which lists more than 100,000 vegan, vegetarian, plant-based or gluten-free restaurants around the world, complete with user reviews and directions.

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This is a no-nonsense guide to looking fresh-faced, from two leading beauty industry experts. If make-up’s a mystery, you’re looking for the right routine, or you’re struggling with your skin, look no further.

The whimsical one How To Be More Tree, by Annie Davidson (£9.99, LOM Art) Gorgeously illustrated and containing 60 life lessons inspired by trees, this book contains words of wisdom to encourage patience and help with life’s little irritations.

TOP OF THE PODS

If you’re struggling with the practicalities of veganism, try the Vegan Podcast, which tackles everything around plant-based eating. From how to keep your immune system happy to how to treat yourself with more compassion, it’s a great tool to help with eating and living healthily and ethically. TS

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Had enough of being overweight?

Are you constantly struggling to achieve a healthy and sustainable weight? How many diets have you tried and failed, feeling totally frustrated and not knowing what to do next? If you are at the point where ‘enough is enough’ read on!

Rachel Ricketts, Weight Loss Consultant

It

can be extremely frustrating no matter what you do, you just can’t get to the weight you want to be. If you have reached the stage where enough is enough and you want to get your weight under control once and for all, read on!

Improving your health and wellbeing None of us need to be reminded how being overweight can affect so many different areas of one’s life, to name just a few: appearance, self-esteem, health, well-being and fitness. It is one thing knowing this, but what do you do when you feel you have tried everything?

Feeling and looking better As the weight falls off, time after time clients remark how much better they feel about themselves and how their energy levels have increased. Typical health improvements include blood pressure, cholesterol and blood sugar levels returning to normal ranges and aches and pains reducing or disappearing!

With an average weight loss of 7-14lb a month for clients and hundreds of hand written testimonials and reviews, Rachel’s results speak for themselves.

Help is at hand to resolve your weight problem! Rachel and her team have helped over 7,000 clients of all ages to reduce their weight successfully with the Metabolic Weight Loss Programme. Many come to see her as a last resort and are delighted to have achieved and successfully maintained the weight they want to be.

A sustainable way to lose and maintain your weight The Metabolic Weight Loss Programme is designed to help you make the necessary changes in your eating habits, increase your metabolic rate and to be able maintain the weight that you want to be. It is structured, easy to follow and there are no pills, diet shakes or meal replacements.

Clients often comment on just how impressed their doctors or consultants are with their weight loss and health improvements. ‘My doctor is very happy - I’ve been able to come off blood pressure and cholesterol medication.’ Another client’s doctor said, ‘All my lady patients on thyroid medication are struggling to lose weight, but you’ve lost 2 ½ stone despite being on thyroxine!’

One-to-one support

Time and again, clients comment that they couldn’t have lost their weight without the Metabolic Weight Loss Programme, personalised support and encouragement of Rachel and her team.

Consultations are available every 7-10 days with email support as needed. For those who are not able to visit the centre, a very successful remote support service is provided throughout the UK and overseas. Distance is no object!

Call now for a free consultation – absolutely no obligation.

01342 327396

www.rachelrickettsweightloss.co.uk

HEALTH | FAVOURITE THINGS

DIT

Start the new year afresh and with a clean slate, with the help of these health, fitness and beauty goodies in snowy white.

UY

✔ B

B

GET PURE WATER ON ES T THE GO Water bottles can become a breeding ground for bacteria if not properly cleaned.

The world’s first self-cleaning bottle from LARQ (£95, livelarq.com) uses innovative UV-C LED technology to purify both the water and inner surfaces of the bottle, giving you pristine drinking water all the time.

Look cool on court These Tretorn High Tops (£130, gb.tretorn.com) will look stylish either during a match or paired with jeans for a casual day. They’re made from part-recycled rubber and eco leather (meaning the hides were obtained without the animals dying specifically for their skins).

DRY HAIR IN NO TIME This 2200W Touch Control Hairdryer from Grundig (£69.99, currys.co.uk) dries your hair in a flash! The sleek design has rose gold details while the LED display and fingertip touch control allows you to easily switch between the 15 different heat and airflow settings.

14 TOPSANTÉ

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Sleep soundly Snuggle up on cold January nights with these four must-haves that’ll create the perfect bedtime...

STAY COOL YET COSY The new Willow Collection from Cyberjammies includes a button-up pyjama set (£48) and a luxurious wrap-front dressing gown (£40, cyber jammies.co.uk). Both feature a fun tiger print and are made of soft, breathable cotton along with grey trims.

TREAT YOUR FEET It’s difficult to sleep with frozen feet!

Treat your tootsies to these Cashmere Bed Socks (£39, nicecreamlondon.com), hand-knitted in Scotland using the finest-quality cashmere for extreme softness and warmth.

UPDATE YOUR BEDDING Hampton & Astley's range of 100 per cent long-staple cotton duvet and pillowcase sets (£109.99, hamptonandastley.com) are completely free from chemicals. What’s more, the crease-resistant material will mean less ironing!

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PROTECT SKIN AND HAIR

White & Green’s Peace Organic Silk Pillowcase (£70) and Silk Eye Mask (£31, whiteandgreenhome.com) are kind to your looks, reducing skin creasing and hair breakage. The cruelty-free brand sources its silk ethically and sustainably, harvesting the silk after the silkworms have emerged naturally and flown away as moths.

TOPSANTÉ 15

Last year keto dieting, clean vitamins and CBD were hot health trends, so what’s on our radar for 2020? Here what to look out for...

1

NEW WAYS TO BE WELL

SILENCE

MENO-POSITIVITY

‘We need to rebrand menopause,’ said Gwyneth Paltrow recently and this year is likely to be the year it happens with the release of The New Hot, by Meg Mathews (Vermilion). ‘Menopause is a time women can really feel empowered,’ Meg told us. ‘I finally had a voice and didn’t care what people thought – it was so refreshing.

Admittedly, not everyone breezes through it says Meg, including herself. ‘Talk with family and friends about what’s going on and make sure you’re getting the right information and treatment.’

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3

BOOZE WITHOUT BUZZ Low-alcohol drinks are booming. Try Spencer Matthews’ 1.2% ABV Clean Liquor Company Gin (£24.99, cleanliquor. com), the new Cobra Zero no-alcohol beer (£3 for four at Asda and Ocado) or Lowdown Lager (£13 for four, hopandhempbrewery.com) – turn to p97 for more ideas and to p24 for quitting drink altogether!

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WORDS: HELEN FOSTER. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.

Australian integrative therapist Dr Marc Cohen lists this as one of his top 2020 trends, saying: ‘Silence is a tonic for the mind and provides an opportunity to get in touch with your inner self.’ He’s not alone in realising its power. Quiet Parks International is combing the world to find silent spots – there are four in the UK and two in Ireland. Find them at quietparks.org.

HEALTH | NEW TRENDS

TS

of, ironically, the hottest classes of the moment is Brrn, which sees people doing HIIT workouts in a room the same temperature as a fridge – and what starts there, comes here. Also, watch out for Wim Hof (wimhofmethod.com). If this Dutch extreme athlete hasn’t yet slipped into your Facebook feed, he soon will. He uses the power of targeted breathing and exposure to cold to improve sleep, energy and mood. His fans – many of whom are women – love him.

NIXING NANOPLASTICS

Microplastics are tiny shreds of plastic that end up in your body through food, water and air. It’s thought they pass out of the body harmlessly but if they break down, they turn into nanoplastics, which may affect health. Expect to see lots on plastics this year but to cut your exposure, limit use of plastic bottles, bags, cutlery etc and pick non-plastic teabags such as those from Pukka. A bag can release more than 14 billion plastic particles, say researchers at Canada’s McGill University!

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6

CELERY JUICE It was all over social media last year and now PRESS has launched the first ready-to drink celery juice (£3.99, press.com and Planet Organic stores). You can also make your own and drink it on an empty stomach to aid digestion.

TOPSANTÉ 17

7

DNA SHOPPING

Using DNA tests for weight loss and fitness has been with us a while but the new service from DNA Nudge (dnanudge.com) kicks it up a notch, helping you choose the best foods for your body. After your £40 test in their Covent Garden store, you use the app (free) or wearable wristband (£120) to scan barcodes to see whether or not a food product fits your genes. And it won’t tell you to avoid certain things altogether, but help you choose the best version of, say, a breakfast cereal.

The main aim is to help you avoid obesity, type 2 diabetes and heart disease by making better choices.

‘It took a minute to swab the inside of my cheek to collect the DNA sample, which was plugged into a one-time-use cartridge that goes into a machine to scan for specific genetic variants,’ says Top Santé editor, Katy Sunnassee, who tried it out. ‘You get your results in two hours, and can see from the app whether salt, saturated fat, sugar, caffeine and more are high-risk food items or whether your body deals with them OK. I was surprised to see saturated fat come up as very high risk for me, whereas sugar was only medium risk.’

INSTA PSYCH

If clean gurus were last year’s big thing, psychologists and coaches are this year’s. Look out for @the.holistic.psychologist, @drjudyho and @silvykhoucasian.

l 3D

VITAMINS

Nourished (£39.99 per month, get-nourished.com) is the world’s first 3D printed vitamin and it’s just launched here. A short questionnaire determines the seven vitamins you need most, which are then printed into a supplement made just for you!

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10

RUNNING PLUS Santa Monica is where new health trends are born and when we asked the city’s tourism team what was hot there right now they told us ROGA – running plus yoga done on their idyllic pier. And they’re not the only group bigging up running with extras.

Training app Freeletics offers Hybrid Running, which combines running and strength training.

11

NATURAL DEODORANTS

‘I’ve seen a surge of people on social media comparing notes on which is the best,’ says online trainer Julia Buckley (juliabuckleyfitness.com). Try new Indeora, £16.99 (indeora.com), which uses magnesium to keep you fresh.

12

BLENDED WORKOUTS

#legday is out says trainer Sarah Gorman from SPN.fit. ‘When we get offered cardio, weight-lifting or pilates/yoga as individual workouts we tend to find a style and stick to it, but this year we’ll go back to mixing everything up.’

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HEALTH | NEW TRENDS

13

14

PIMPED-UP CHOCOLATE It’s already rich in antioxidants but 2020’s hot chocolate has extra powers – look out for Aunt Flo’s Drinking Chocolate (£10.99, foragebotanicals.com), which combines cacao, nettle and raspberry leaf to help heavy periods, and Cocoa Locks for Healthy Hair (£24.99, hollandandbarrett.com), which is supplemented with biotin, selenium, zinc and folic acid, all of which affect hair growth.

PLANTIVORES This is what trend predictors behind the Healthista Annual Wellness Trends report are calling the increasing number of meat eaters adopting plant-based versions of meaty staples, such as burgers and sausages.

Look for brands including Meat the Alternative in Waitrose, Beyond Meat in Tesco and Moving Mountains at Ember Inns and Slug & Lettuce pubs.

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TOPSANTÉ 19

SHAMANISM Practitioners have been in existence for thousands of years, but thanks to the publication of Spirit Hacking: Shamanic Keys To Reclaim Your Personal Power, Transform Yourself And Light Up The World, by Shaman Durek (£14.99, Yellow Kite) at the end of 2019, shamanism has officially gone mainstream. Visit topsante.co.uk for top tips from Shaman Durek.

18

EDIBLE TEA

Avoiding food waste will continue to be huge, which is why we loved Nim’s Edible Tea (£7.95 for 12 sachets, nimsfruitcrisps.com). Pour the water over the dehydrated fruit to make a fruity tea – then munch on the yummy bits of pineapple and kiwi.

19 15

ANTI-DIETS Every year it seems there’s a new miracle slimming trend – except this year! For 2020 there is a slew of books to help you break the diet mentality. Look out for: Anti-Diet: Reclaim Your Time, Money, Wellbeing and Happiness Through Intuitive Eating, by Christy Harrison (£14.99, Yellow Kite) and How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss,

by Michael Greger (£20, Bluebird).

16

SUPERFLOURS The team at Wholefoods is predicting flours made from fruits and vegetables will be popular this year – look out for green banana, coconut and cassava flours in health stores.

20 TOPSANTÉ

WILDCRAFTING

Last year we foraged for foods, this year it’s about looking for ingredients for your own herbal remedies – known as wildcrafting. ‘Brexit has made us more aware of medicine miles and it’s created an increased interest in getting back to our roots with herbalism,’ says medical herbalist Hannah Charman. She recommends Wayside Medicine: Forgotten Plants and How to Use Them by Julie Bruton-Seal and Matthew Seal (£16.99, Merlin Unwin), or, try her wildcrafting workshops at physichealth.uk.

20

MOUTH MICROBIOME

Just like the gut, the mouth has its own microbiome, and good bacteria within it not only protect your teeth, they may also help cut diabetes risk. ‘I think this year we’ll learn more about the good bacteria in the mouth and why we should protect them,’ says Simon Duffy, founder of new, kinder oral care brand Waken (wakencare.com). TS

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1. Euromonitor International (2018). 2. Deibert, P et al (2004). Intl. Journal of Obesity; 28(10):1349-52. 3. König, D et al (2008). Annals of Nutrition and Metabolism; 52(1):74-78. † Reader‘s Digest. Trusted Brands 2019. Germany

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MY LIFE IN HEALTH

Jasmine Harman The presenter of A Place in the Sun, 44, shares her love of Latin aerobics, vegan food, hemp skincare and avocados!

I’ve lost two stones in the past 12 months and never felt better.

I am around 10 stone 5 now and a size 12. I’ve had body issues since my childhood. We did a school weigh-in when I was eight and I was the heaviest in the class. Although I was the tallest too, I still felt embarrassed and humiliated. I spent the next 20 years on different diets, going up and down. I was so obsessed I even carried weighing scales in my suitcase when I travelled.

I fell in love with my body after my first pregnancy (Jasmine has a daughter, Joy, six, and a son, Albion, 22 TOPSANTÉ

four). I had a newfound respect for what it had achieved, and even though I wasn’t the shape I had always desired, my attitude changed.

And then with my son, even more so, as I gave birth to him naturally whereas I had my daughter by Caesarian. I thought wow, my body is so amazing. Even though I had my babies through IVF, I carried them, breastfed them, and they loved me exactly as I was, as did my husband. I was 13 stone after my pregnancies bu decided I wanted to lose weight to be healthy rather than for the way I looked. Now, I accept the age I am an the way I look.

My mental health has improved since I started exercising regularly.

My head feels clearer and my body more energised. I qualified as a fitness instructor in my early 20s and I worked for 10 years in health clubs and used to teach step and aerobic classes, but I was never as fit then as I am now. Even then, I didn’t have the love I do now for working out. I go to my local David Lloyd Club five or six

Going vegan was a revelation.

Not only is it healthy but delicious too. I get all my protein from plant-based sources.

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WORDS: JANE ODDY. PHOTOGRAPHS: @JASMINEHAR

Veganism has been my way of life for six years. I was vegetarian since age six but decided to become vegan after my daughter was born. It was a revelation. Not only is it healthy but delicious too. But I was eating too much. Since last September I have reduced my portion sizes, cut down on bread, unhealthy snacks and alcohol and started to eat more fruit and veg. Breakfast is porridge with almond milk and fresh fruit, pumpkin, hemp and sunflower seeds; lunch is rye bread with avocado, houmous and salad. Dinner could include a healthy prepared frozen meal when I’m pushed for time, such as a vegan curry from vegan meal service The Brook. All the protein from plant-based sources such as legumes, nuts, and wholegrains.

HEALTH | CELEBRIT Y INTERVIEW

times a week and do a combination of classes: body combat, step, aerobics, body balance and Blaze (which is a combination of cardio with strength, boxing and martial arts), and Latin aerobics. My favourites are the ones with choreography because you are not feeling the pain of the workout so much and it works your brain as well as your body! I play tennis with my husband too.

I have started practising a kind of meditation. The way I changed my mindset about being satisfied with smaller portions was through mindful eating. I have an App in my phone called Virtual Gastric Band. It sounds drastic but it’s gentle and a guided meditation to eat real, natural food. I keep an eye on my mental health generally but I have never suffered from clinical depression. I am a happy person and my mental wellbeing is good. I am emotional though; I cry at everything, even adverts!

As a mum I lack sleep! My ideal is about eight or nine hours a night. I never get it but my physical activity helps with my state of mind. It gives me purpose and makes me feel I have achieved something. My mental pick-me-ups are time out in green spaces. We go to this lovely animal sanctuary near us and that always makes me feel happy and balanced.

I like facials. My stay-young secrets are Tropic Skincare, and Yaoh, which is the UK’s first hemp company. I think their products have taken 10 years off my skin. I use vegan and chemical-free products as much as possible. I protect my skin from the sun too, which in my job is quite challenging! I wear Factor 50 on my face and I usually carry a little parasol when it gets too hot. l Jasmine Harman is an ambassador for vegan food delivery service The Brook (the-brook.co.uk), which is launching a new range of meals and desserts in January, available on the website. A selection of the meals are also available in Co-Op stores. TS Sign up to our newsletter at topsante.co.uk

TOPSANTÉ 23

(and rise)

THE RISE OF THE SOBER CURIOUS The first Dry January campaign was in 2013. Five years later, 3.1 million Brits signed up to enjoy a hangover-free month.

Now, in 2020, an increasing number of us are ditching booze altogether, including writer Kim Willis, 37, from Wiltshire, who herself went sober and hasn’t looked back…

24 TOPSANTÉ

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HEALTH | SOBRIET Y

S

HORTLY AFTER 6AM EVERY morning during the winter months, a flock of geese fly in formation over my garden.

I’ve lived in rural Wiltshire for seven years, but this beautiful sky-serenade is new to me. If geese were flying over the garden for the previous six winters I didn’t know about it, because at 6am I used to be asleep. Now, I’m wide awake and on my way for a run up, round and down the nearby hill. When I see the geese in what appears to be a private fly-by especially for me, my heart does a little leap. Those geese, for me, are a symbol of my sobriety.

When I grew bored of the habitual cycle of tipsy weekends and fuzzy Mondays and decided alcohol no longer appealed, I started to live a more wholesome, rewarding, gentle life. I’d been flirting with sobriety for years.

The drunken debauchery of my early twenties grew tiresome and, in 2014, I gave up drinking for nine months after one particularly heavy night left me throwing up for several horrible hours. But I leaped off the wagon for a hen do, fearful the other hens would think less of me if I wasn’t drunk and disorderly. I returned to my familiar pattern of drinking at weekends and paying for it well into the middle of each week.

Alcohol was synonymous with celebrations, weddings, holidays, garden parties, birthday parties, hen parties, New Year’s Eve parties…

I didn’t think I could enjoy a social event without alcohol, because I thought it was part of the fun. Until, it wasn’t…

TIME TO CHANGE

By my mid thirties, alcohol was making me feel paranoid, uncertain, hungry and lazy.

Instead of bouncing out of bed, I’d switch off my alarm, forgo exercise and feel suboptimum for several days. It’s sad but true that the older we get, the slower we metabolise alcohol, increasing the symptoms of a hangover.

In May 2019, I read The Unexpected Joy of Being Sober by Catherine Gray (£7.19, Aster) and felt like someone had recalibrated my mind. Alcohol may be a social lubricator, a societal norm and a multi-billion pound industry, but it was no longer what I wanted.

I bought a gratitude journal and started listing three things each day for which I was grateful. It helped me feel strong before a social event, because I knew I’d come home and write in my journal and I didn’t want to Sign up to our newsletter at topsante.co.uk

Sobriety gave me the opportunity to make lots of little good decisions which culminated in better lived days.

let myself down by drinking. I wanted to pat myself on the back for not just enduring but actually enjoying social events while sober.

Everything about sobriety made more sense to me than drinking ever did. Instead of poisoning myself, I was looking after myself.

Instead of berating and disappointing myself, I was championing and complimenting myself. I danced at a wedding sober – well done me! I ran faster and further than yesterday – well done again! Sobriety gave me the opportunity to make lots of little good decisions, which culminated in happier, healthier, better lived days.

At first, social events felt intimidating and I’d order a non-alcoholic beer in the hopes people wouldn’t question my drinking choices. But once I had a few sober nights under my belt, I was proud to no longer need booze. I was perfectly capable of being an asset to the party without it. I’d always given TOPSANTÉ 25

alcohol the credit for making me shine at parties but that was the greatest trick alcohol ever pulled. If you’ve ever been the sober one in a room full of inebriated revellers, you’ll know alcohol just makes people repeat themselves. Loudly.

THE BOOZE-FREE CHALLENGE

There are serious implications to drinking alcohol. According to Alcohol Change UK, it’s a causal factor in more than 60 medical conditions, including mouth, throat, stomach, liver and breast cancers, high blood pressure, cirrhosis of the liver, and depression. Maybe that’s why we’re seeing a rise in the sobercurious. According to Andy Ramage, cofounder of OneYearNoBeer (oneyearnobeer. com), just over half of millenials polled are pledging to give up booze for more than just one month in 2020, alongside 25 per cent of baby boomers. Andy challenges people to go alcohol free while being coached by health experts.

‘There are many physical and mental benefits of staying sober,’ he says. ‘Most commonly, our members report having increased energy, improved sleep, happier mood, as well as weight loss and better skin.

We also get feedback that they love having more time and money to pursue real passions, and going sober has had a positive impact on their relationships at home and at work.

Without a dreaded hangover they are more consistent in everything they do, from the way they eat to the way they exercise.’

SOBER AND STILL SOCIAL

Sobriety is certainly ticking all those boxes for me but I don’t regret my drunken years. I had some of the best times of my life rolling around festivals with friends, my liver still so young, hangovers barely registered. I just changed as a person and alcohol lost its appeal. That’s something Emily Syphas, 30, agrees with. Sober for nearly two years, she runs Sober & Social, a London-based sober community. ‘I used to love alcohol. But it started to make me feel bad about myself. I’d go through stints of abstinence, while training for a marathon or enjoying the sanctitude of a yoga retreat, but when I did drink, I felt anxious and depressed. I didn’t eat or sleep well. I let people down. I didn’t look after myself. When I quit, I set up Sober & Social because I was sure there were other people like me who enjoyed going out but didn’t want to drink. I’ve made so many new 26 TOPSANTÉ

friends who are genuine connections, on the same sober journey. We give each other strength,’ she says. ‘The best thing about sobriety is waking up without a hangover.

When I used to wake up with one, I’d dread the day ahead. I’d have exciting things planned with friends and family, but a hangover would just make me disappointed in myself. Now, I look forward to every day.’

And that’s what I love about sobriety too every day is a bounce-out-of-bed day. I love a pre-work workout. In the evenings, I go swimming, hiking or do yoga. When my husband Gaz and I watch a boxset, I crossstitch! I’m not very good at it, but I enjoy it.

Weekends are spent making our way along Britain’s best hiking routes or seeing friends for wholesome, daylight fun.

I’m also working with a personal trainer on a 12-week fitness challenge. I love going to bed at a reasonable hour, my head clear, my confidence undented by inebriated behaviour.

I am the me I want to be.

WHAT TO DRINK INSTEAD… Try these delicious non-alcoholic bevvies.

Rumish (£19.99 50cl, ishspirits.com) This is a perfect alternative to rum, delicious the rocks with a slice of lime or as a ment in cocktails. It’s an ultra-low% ABV, so it won’t get you drunk. niper and Inca Berry Free Spirit r 70cl, calenodrinks.com) pired by South America, this contains botanical infusion of inca berries, coriander, juniper berries, sicilian lemon and cardamom. A good gin alternative.

Eisberg (from £3.50, eisberg.co.uk) This is wine made the traditional way but with the alcohol gently removed. The range of rkling Rosé, Chardonnay, Cabernet ignon, Rosé and Sauvignon Blanc e like wine rather than grape juice. irvana (£22.50 for 12, 0.5% ABV, nirvanabrewery.com) Nirvana Brewery has created a beautiful range of alcohol-free craft beer. Try the Twisted Buchabeer, a traditional pale ale blended with green tea kombucha.

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HEALTH | SOBRIET Y

FIND OUT MORE...

Need inspiration to go sober? Try these events, books and podcasts.

The book Drinks expert Fiona Beckett has compiled How to Drink Without Drinking (£15.99, Kyle Books), full of delicious mocktail, ferments, cordial and juice recipes, plus advice and ideas for pairing non-alcoholic drinks with different cuisine. Handy whether you’re teetotal or reducing your intake.

The podcast BBC Radio 2 presenter Janey Lee Grace hosts The Alcohol Free Life podcast covering kindness, self-care and forgiveness as well as interviews with interesting people in the alcohol-free (AF) community.

The festival In May, Pembrokeshire’s wellbeing festival The Big Retreat (thebigretreat wales.co.uk) will host a panel chat on the rise of Mindful Drinking/Sober Curious as well as ‘Mindful Mixer’ events where people can connect over good conversation and stylish AF drinks.

The challenge The OneYearNoBeer (oneyearnobeer.com/) 28-, 90- and 365-day challenges help rewire your brain. It includes tips for weddings, holidays and nights in the pub. You’ll find cutting-edge science and positive psychology to help you. TS

No mo re put tin becau se of a g off mornin g exer fuzzy h when cise ead. K she ge im has ts up a extra e nd is r nergy aring t o go.

have to doesn’t g in s li her ocia re with e found s h s a d h e r u ent .

Kim ema ev g – pict in in c k in ir r a d n mean an ope Gaz at d n a b s hu

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TOPSANTÉ 27

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HEALTH | AGEING

LET’S TALK ABOUT

We investigate the latest youth-boosting supplement said to slow the ageing process, naturally.

I

MAGINE BEING ABLE TO PUT ageing on pause with a pill. Until recently, the idea of a credible anti-ageing tablet was dismissed as science fiction. But now there’s a buzz around boosting your NAD levels (nicotinamide adenine dinucleotide) with a supplement to rejuvenate you from the inside. That’s because NAD is a powerhouse molecule that repairs and fuels every single cell in your body.

‘NAD is the central catalyst of metabolism, which means you depend on it for converting food into biological energy so your body can perform basic functions, such as thinking, moving muscles and circulating blood. And it’s essential for DNA repair,’ says scientist Dr Charles Brenner, who is head of biochemistry at the University of Iowa.

So you literally can’t live without NAD. But the problem is that levels decline as you age, by up to 50 per cent between the ages of 40 and 60.

It’s one theory on the cause of ageing.

‘Your body’s ability to self-repair declines with age and under metabolic stress. NAD comes under attack by stressors, such as over-

exposure to sunlight, which damages DNA, and excess food and alcohol, which stress the NAD system,’ adds Dr Brenner.

Replenishing your own NAD levels with a supplement can therefore improve your cellular health, keeping you well for longer. One such supplement is Tru Niagen

WORDS: ANGELA KENNEDY. ILLUSTRATIONS: SHUTTERSTOCK.

NAD helps your body repair itself but it declines by 50 per cent between age 40 and 60.

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(truniagen.com) from US company ChromaDex, where Dr Brenner is chief scientific adviser.

‘The Niagen supplement is a form of vitamin B3 that is most efficient at replenishing NAD stores. It is made from nicotinamide riboside (NR), a precursor of NAD,’ says Dr Brenner.

What this means in layman’s terms is that your body converts NR, which is also found in milk in trace amounts, into NAD. But what effect does it have? Niagen increases NAD levels by a whopping 51 per cent at the recommended daily dose of 300mg, according to a study. These findings were confirmed by a second study, which also noted the possibility of NR

for reducing blood pressure and arterial stiffness in middle-aged and older adults.

‘Niagen boosts your body’s ability to repair and recover from conditions of metabolic stress. So you may find you have better stamina, improved concentration, better sleep, and resistance to weight gain or bounce back more quickly from jet lag.

Some people have reported improvements in athletic performance,’ says Dr Brenner.

As with any supplement, you should check with your doctor before taking Niagen. But the safety of the NR in Tru Niagen has been given a positive opinion by the US Food And Drug Administration and the European Food Safety Authority at a dose of 300mg per day for healthy adults.

THE ELIXIR OF YOUTH?

So, could NAD supplements be the youth-boosting pills we’ve all been waiting for? Well, maybe. But it’s too

TOPSANTÉ 29

early to be sure. ‘It’s a very exciting research area but it’s probably premature to start taking supplements in the expectation of an effect on ageing,’ says Dr James Brown, director of Aston Research Centre For Healthy Ageing and a trustee at the British Society for Research on Ageing (bsra.org.uk).

‘Most NAD research has been done with animals. It’s easy to track the effects of NAD on a fly or a worm or a mouse because they live for a short time. It’s much more difficult to do that with humans. So this means we have to be a little bit cautious about NAD, simply because there’s no robust evidence that if you take a supplement to increase NAD you will age better. It might be beneficial but we don’t know, yet.’

So could there ever be a tablet to stop ageing in its tracks? ‘Perhaps we aren’t that far away from a pharmaceutical breakthrough. Not to make us live longer, except maybe by a few years, but something to keep us healthier in old age. Any pill to slow ageing will likely be a polypill (a combination of ingredients in one pill),’ says Dr Brown, who is also an associate professor in biosciences at Aston University, Birmingham.

And this is already happening. The pollypill fountain of youth is here: for fruit fl ies, that is. Researchers at University College London have used a polypill to extend the life of these insects by 48 per cent. Of course, the big question is whether that could ever be replicated in humans. Until we fi nd out, the good news is: how well you age is mostly within your control.

‘About 30 per cent of your risk of ageing poorly is genetic, but 70 per cent is lifestyle-based. This means your environment and how you live your life are incredibly powerful in terms of ageing well,’ says Dr Brown.

You don’t need to wait for a youth elixir to be invented because you can start making lifestyle changes now to increase your chances of a healthy and happy older age. Here’s how…

30 TOPSANTÉ

5 WAYS TO BOOST NAD LEVELS

1

EXERCISE Working out can boost your NAD levels naturally, according to a study published this year.

Scientists found that 12 weeks of aerobic training of 180 minutes per week increased NAD by 28 per cent in people aged over 35.

‘Not only does exercise boost NAD but it means your muscle mass functions well, so you’re less likely to have falls or become frail as you age. It also improves cardiovascular fitness, which is a massive predictor of age-related decline,’ says Dr Brown.

2

CONSUME POLYPHENOLS Eating polyphenols from vegetables, fruit and olive oil helps you age better because of their antioxidant and antiinflammatory properties, which reduce the risk of cardiovascular disease, stroke and cancer.

The best sources of polyphenols include berries, beans, hazelnuts, pecans, plums, dark chocolate, red onion, spinach, black and green tea, cloves and peppermint.

3

SLEEP WELL During sleep your body repairs cell damage to skin, brain and muscles. Researchers found just a single night of poor sleep can make cells age more quickly in older adults. You can improve your chances of ageing well by getting 7-8 hours a night.

4

SOCIALISE People who have frequent positive social interactions have lower levels of inflammatory molecule interleukin-6, which has been implicated in age-related disorders such as Alzheimer’s, osteoporosis, heart disease and cancer, according to the National Institute of Aging in the USA. So keep chatting to people who make you feel good!

5

TRY TRU NIAGEN Increase your NAD by up to 50 per cent after eight weeks with a daily dose of 300mg of Tru Niagen (from £35 for 30 capsules, amazon.co.uk).

■ Next month: We look at CBD.

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2,920 reasons to upgrade

your sleep for 2020 You’ll spend a third of your life asleep over the next 12 months. So, you want all of those 2,920 hours to give your health and wellbeing the biggest boost possible.

Why is sleep so important?

Well, research has shown that the time we spend asleep plays a vital role in everything from managing stress to consolidating memories, recovering from exercise to preventing illness.

Mattresses that do you good.

At the core of every Mammoth mattress are Medical Grade™ foam and PostureCell® technologies – innovations originally created in UK healthcare to provide postural support, pressure relief and natural cooling.

In partnership with the CSP Mammoth is the only sleep and comfort brand to officially partner with the Chartered Society of Physiotherapy

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with the Mammoth Sleep Guidelines Download the guidelines for free at: www.mammothcomfort.com/topsante and you will also be entered into Mammoth’s pillow giveaway where you could win a pair of Ultimate pillows worth £178.

Tips for a

GOOD NIGHT’S SLEEP

USE ESSENTIAL OILS ‘What you breathe in can affect how you sleep. Lavender has been shown to decrease heart rate and blood pressure, whilst inducing a more relaxed state.

Incorporate lavender oils, candles or pillow sprays into your relaxing bedtime routine,’ suggests Lily Soutter.

It may be dark in the evenings but that doesn’t mean we’re all sleeping soundly. Our tips will help you snooze.

NATURE’S ✔USE TRANQUILISER

YOUR ✔BALANCE BLOOD SUGAR

‘Sleep, stress and anxiety are all related. If you don’t get enough sleep you can find it difficult to adapt to challenging situations, and when you can’t cope with stress, it can affect your sleep,’ says Martina Della Vedova, nutritionist at Nature’s Plus (naturesplus.co.uk). Magnesium, known as ‘nature’s tranquiliser’, relaxes muscles, which helps you to fall into a peaceful sleep. ‘Include magnesiumrich foods in your diet such as fish, pumpkin and sunflower seeds, and leafy green vegetables,’ says Martina.

‘I’d also recommend KalmAssure Magnesium Powder (£24.50, naturesplus.co.uk).’

If you wake with night sweats, first get clear about the cause. ‘If the sweat wakes you up, you may be having a menopausal hot flush but if you wake up and then start to sweat and/or get other symptoms such as palpitations, anxiety or just feel wide awake, this could be caused by an adrenaline surge due to low blood sugar,’ says Dr Glenville.

‘If this is the case, it’s important to balance your blood sugar during the day. Also, have a small snack of complex carbs, such as an oatcake, or half a slice of wheat or rye bread, about an hour before bed.’

CREATE A ROUTINE

Studies show that CBD oil has a stabilising effect on mood and can help maintain homeostasis in your body, including regulating your sleep.

‘The oil can improve sleep quality and deter the overthinking that can occur in the early hours of the morning,’ says nutritionist Alix Woods. ‘Insomniacs may find it helpful and it can also help those in pain to sleep better too as it acts as a natural analgesic.’

✔

Bedtime routines are helpful for good sleep. ‘Aim to go to bed at the same time and get up at the same time every day,’ says Dr Marilyn Glenville, author of The Natural Health Bible for Women (marilynglenville. com). ‘A cup of herbal tea, such as chamomile, an hour before bed can begin your routine. And getting up at the same time is most important.’

32 TOPSANTÉ

✔

AVOID BLUE LIGHT ‘Blocking blue light before bed can transform sleep. Blue light from laptops, phones, iPads and TVs can trick your brain into thinking it’s daytime.

This can disrupt your brain’s natural sleep-wake cycle, leading to a poor night sleep,’ says nutritionist Lily Soutter (lilysoutternutrition. com).

TRY CBD OIL

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IN ASSOCIATION WITH

Drop CannabiGold Terpenes+ 250MG CBD oil (£24.99, bionativa. co.uk, available Jan) under your tongue. ‘The liquid passes through the membranes of the mouth, directly into your bloodstream, meaning it works straight away,’ says Alix. Find out more about CBD in the Feb issue.

✔

STEER CLEAR OF STIMULANTS

WORDS: MELISSA PARKES. PHOTOGRAPHS: GETTY IMAGES.

Chocolate, coffee, most teas and caffeinated soft drinks can rev you up when you want to calm down for the night. ‘Some women find they can’t drink any caffeine after lunch as it affects them in the evening, while

others are even more sensitive and can react to even one cup of coffee in the morning. ‘You need to experiment to see whether caffeine is affecting you and how much,’ says Dr Glenville.

Keep a diary for the next week of how many cups you drink and when.

✔

KEEP YOUR BEDROOM BEAUTIFULLY BLISSFUL

Make sure your room is not too warm nor too cold. Cooler is better than warmer though. Also, invest in a good bed as well. If your mattress is more than 10 years old it may need replacing. You can download sleep guidelines from sleep and wellbeing

experts Mammoth (mammothcomfort. com/topsante), which have been developed in partnership with the Chartered Society of Physiotherapy. In the guidelines you can find out more about ideal sleeping positions, bedtime routine essentials and good sleep hygiene.

✔

AVOID EXERCISING TOO LATE

Exercising is a great way to relieve stress as it releases feelgood chemicals, but don’t do it too late in the day. ‘Exercise can be stimulating and some find it difficult to sleep after a late workout,’ says Dr Glenville.

CLEAR YOUR MIND The new mindfulness toolkit from ThinkWell-LiveWell (£8 per month, thinkwell-livewell.com) has numerous programmes to help support a healthier and happier you. The Well in Body category focuses on physical wellbeing and healthy habits, and there you’ll find four programmes to support sleep, including ‘Sleep Like a Baby’ to encourage a deep, sound sleep.

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TOPSANTÉ 33

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TOPSANTÉ 35

EAT WELL this winter In the third part of our series on Traditional Chinese Medicine’s way of eating, we look at the best foods to nourish your body throughout the winter months.

36 TOPSANTÉ

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HEALTH | NUTRITION

A

S THE DAYS GET even darker, shorter and colder, it’s only natural you’d want to hibernate. And fortunately, Traditional Chinese Medicine (TCM) says this is exactly what we ought to be doing. ‘Winter is the most “yin” season of the year in TCM,’ says acupuncturist Houri Alavi. ‘Yin represents dark, cold, passive, slow energy. These qualities are replicated in winter, in our bodies and also the environment, when energy – called qi in TCM – moves downwards and inwards.

‘Winter is about going within, slowing down. We instinctively want to conserve energy by resting more, going to bed earlier and getting up later.

We don’t feel as

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TOPSANTÉ 37

active or sociable. There’s more of a desire to hibernate.’

In TCM, the organs associated with winter are the kidneys and bladder.

‘In winter, energy goes downwards.

This means it concentrates more in the lower part of the body. It’s therefore important to nourish and strengthen your kidneys, physically and energetically.’

Kidneys are considered the source of energy in the body. They are also considered the ‘root’ of all the other organs. ‘The kidneys store your life essence, or “jing”,’ says Houri. ‘There are two types of jing: inherited jing, which is what we are born with and which determines our essential constitution; and acquired jing, which is determined by lifestyle. Too much stress or eating the wrong foods depletes acquired jing, but, unlike inherited jing, you can replenish it through diet, rest and relaxation. How well you age is largely down to the quality of your jing,’ says Houri.

During the winter, you need to nurture your kidney energy, as this is the season when it’s most easily depleted. ‘The kidneys control sexual and reproductive functions in the body. For example, a low libido, or

infertility, may indicate weakness or imbalance in kidney qi,’ says Houri.

‘The kidneys also govern bones, teeth and hair. If your hair is dry, brittle or falling out, or if you have aches and pains in your joints or problems with your teeth, this is often an external manifestation of weak kidney essence.

Kidney qi also supports your lungs; this means if your kidneys are overworked and vulnerable, you’re more likely to get colds and coughs.’

In TCM, the element that governs the kidneys is water, and the emotion linked to them is that of fear. ‘When the water element and kidney qi is balanced, you have the emotional will and resilience to cope with situations that might make you anxious or fearful,’ says Houri.

Fear isn’t bad in itself as it can be a warning sign. It can show you that something is not right so you can take action. However, if kidney energy is weak, you can feel fear in every situation. ‘This can manifest as chronic anxiety and panic attacks,’ says Houri. ‘By working on rebalancing the water element and kidney qi – through diet and lifestyle changes – fear and anxiety will dissipate, helping you feel calmer and

Foods and meals for colder months

Nourish and support your kidney energy this winter with the following…

BLACK AND DARK FOODS In TCM, the colour black is associated with winter and the kidneys. Black foods have a high level of antioxidants that help nourish and protect the kidneys. Go for black beans, kidney beans and black lentils.

ROASTED NUTS AND SEEDS These are packed with nutrients and have a warming effect when roasted.

BONE BROTH Nutrient-dense bone broth nourishes kidney 38 TOPSANTÉ

energy. In TCM, the kidney essence governs bones, so if you’ve got good kidney qi, your bones, teeth and hair will be strong, too.

MISO AND SOY SAUCE The salty flavour helps to regulate water balance.

WHOLE GRAINS Rye, oats, quinoa, amaranth, barley and millet are all complex carbohydrates that take longer to break down, so they stabilise blood sugar, creating warmth and energy.

WINTER GREENS Try kale, chard, broccoli, chicory and cabbage.

ANIMAL-BASED PROTEIN Wild game, wild fish, seafood and good-quality organic red meat help build qi.

APPLES AND PEARS These fruits have a moistening effect and so help to ward off dehydration.

VEGETABLE SOUPS Make a hearty broth with onions, carrots, beetroot, parsnips, turnips and squash to warm your body.

better able to cope with stressful situations. A course of acupuncture can help you to rebalance, both physically and emotionally.’

KEEP IT WARM

‘In winter, it’s beneficial to eat foods that enhance the water element, as this helps keep kidney qi in balance,’ says TCM practitioner Jonquil Westwood Pinto (brightonandhove acupuncture.co.uk). ‘Food should be cooked gently for a longer period of time, e.g. soups, stews, roasted and baked foods. This allows food to be infused with heat and it warms the Facebook.com/TopSanteMagazine

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HEALTH | NUTRITION

KEEPING YOUR KIDNEYS IN BALANCE TCM practitioner Greg Lampert suggests the following ways to look after yourself in winter: tai chi. ●●Keep warm, ●●Make time to rest and particularly your lower recover, both physically back, feet and and mentally. abdomen. ●●Relax in the evening ●●Avoid cold and damp before bed (preferably environments. screen free) and avoid ●●Avoid excessive exercise and instead opt late nights. for regular, gentle, more ●●Find ways to manage relaxing movement such stress such as meditation. as yoga, chi gung and

seed, turmeric, rosemary, mustard seeds, nutmeg, parsley, fenugreek and pepper. Avoid dry, processed foods such as biscuits, cakes and crisps, refined sugars, coffee and all caffeine.

SAY YES TO SALT

body.’ Some of the best ingredients to use in these warming soups and stews include kidney beans and all dark beans, oats, buckwheat, millet, barley, rye, turnip, winter squash, beetroot, pumpkin, cooked or roasted sweet chestnuts, Chinese mushrooms such as shitake, black rice, blackberries, stewed apples and pears. ‘Seeds, cured fish, wild game and fermented vegetables are also highly nutritious and help to build up qi. Ginger, porridge oats with cinnamon and roasted vegetables, have a gentle, warming effect,’ says Jonquil.

It’s best to steer clear of raw foods as Sign up to our newsletter at topsante.co.uk

much as possible in winter as they are more difficult for your body to break down and require a lot of energy to do so. ‘TCM guidelines recommend that most foods should be cooked in winter,’ says Greg Lampert, TCM practitioner and co-author of Chinese Dietary Wisdom (£5.99, Nutshell Press). ‘Avoid cooking methods that extract moisture, such as frying and baking. Go for dishes that add or contain moisture, such as steamed and boiled vegetables, leafy greens, casseroles, broths and soups.’ He also suggests using warming herbs and spices such as cinnamon, clove, fennel

The taste associated with the water element is salty. According to Chinese medicine small amounts of salty foods strengthen the kidneys. Salty foods help to regulate moisture and water in the body. The flavour moves inwards and downwards, towards the kidneys to help store strength. To benefit, choose healthy foods that have a naturally salty taste such as seafood and seaweed.

While too little salt can leave you feeling ungrounded, excess salt is damaging for the kidneys and commercial table salt is to be avoided – instead choose rock salt or pink Himalayan salt, which also contains around 84 other minerals and trace elements. Too much salt can affect the health of your bones, make muscles weak and lead to water retention. The recommended daily guidelines are no more than 6g (one teaspoon) of salt per day for adults and children over 11 years. This includes ‘hidden’ salt in foods such as ready meals, crisps and sauces. Craving salty foods can indicate a slight kidney qi imbalance, so it’s a good idea to make changes to your diet and lifestyle to improve kidney qi (see panel, above and left)..

TOPSANTÉ 39

WARMING WINTER RECIPES

Have a TCM-inspired day with these meals from Jonquil Westwood Pinto that’ll see you through from breakfast to dinner, including some ideal drinks suggestions.

LUNCH

RIBOLITA ITALIAN BEAN SOUP Serves 2 This nutrient-packed bean and vegetable soup will not only nourish you, but warm you up on the coldest days.

BREAKFAST

ALMOND FLOUR PANCAKES

■●Red onion 2, chopped ■●Celery stalks 3, chopped ■●Olive oil 2tsp ■●Carrots 4, chopped ■●Garlic clove 2, crushed ■●Plum tomatoes 400g, peeled, tinned ■●Water as required ■●Cannellini beans 400g, tinned ■●Borlotti beans 400g, tinned ■●Cavolo nero (black kale) 1 bunch, chopped

■●Salt and pepper to season ■●Rye bread 2 slices cut into chunks 1 Sauté onion and celery in olive oil in saucepan until soft.

2 Add carrots and garlic. Warm for a couple of mins.

3 Add tomatoes and a little water, and simmer for about 20 mins, until the carrots are soft.

4 Blend half of the cannellini and borlotti beans and add to the pan.

Add water as needed.

5 Add cavolo nero leaves and the rest of the beans. Season with salt and pepper and heat for 5-10 mins.

6 Serve with chunks of rye bread.

Serves 1 These delicious pancakes are quick and easy to make and will keep you satiated for hours.

PHOTOS AND RECIPES: INSTAGRAM.COM/JONQUILWPINTO

■●Almond flour 95g ■●Eggs 2 ■●Water 60ml ■●Olive oil 1tbsp ■ Salt ¼ tsp ■ Raw honey 1tbsp ■ Apple 1, chopped into small pieces ■ Cinnamon 1tsp 1 Mix or blend the flour, eggs, water, oil, salt and honey to make a smooth batter.

2 Use 3-4 tbsp batter for each pancake and pan-fry both sides for a few mins until cooked.

3 Stew the apple and cinnamon with a splash of water in a pan, until soft.

4 Top pancakes with stewed apple and a sprinkle of cinnamon.

40 TOPSANTÉ

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HEALTH | NUTRITION

SNACK IDEA SOY SEEDS Here’s a healthy snack to munch on when you’re feeling peckish ■ Pumpkin seeds 2 handfuls ■ Sunflower seeds 2 handfuls ■ Sesame seeds 1 handful ■ Soy sauce 1tbsp 1 Warm a large frying pan and add the pumpkin and sunflower seeds to dry cook for a few minutes until they start to puff up.

2 Add the sesame seeds and mix through for 1 min.

3 Add soy sauce and mix through the seeds. These will keep for a few days.

DRINK SUGGESTIONS DINNER

STILTON AND BROCCOLI QUICHE WITH RED CABBAGE, FENNEL AND CARROT SALAD Makes 2-3 portions Serve this hearty quiche with nutritious vegetables for dinner ■ Short crust pastry 200g, ready made ■ Broccoli half a head, in florets ■ Stilton (or any blue cheese) 150g ■ Eggs 2 ■ Double cream 150ml ■ Salt and pepper to season ■ Red cabbage quarter, thinly sliced ■ Fennel 1, thinly sliced ■ Carrots 2, thinly sliced ■ Cider vinegar 2tbsp ■ Brown sugar 1tsp To make quiche 1 Roll out pastry to line a greased 20cm tin, making sure pastry comes Sign up to our newsletter at topsante.co.uk

up to the top of the sides. Prick the pastry with a fork and brush with a little beaten egg. Pre-bake for 15 mins at 180C. 2 Arrange broccoli florets evenly over the pastry base.

3 Crumble the stilton cheese into the pastry base with the broccoli.

4 In a mixing bowl, beat the eggs and then whisk in the cream. Season with salt and pepper. Pour mixture over the broccoli and stilton.

5 Bake for 30-40 mins at 180C until golden on top and set in the middle.

6 Serve with salad.

To make salad 7 Mix all the vegetables in a bowl.

8 Stir sugar into the cider vinegar and use to dress the vegetables in a bowl.

Go for these strengthening drinks during winter ■ Beetroot juice (room temperature). Beetroot is an excellent cleanser for the kidneys.

■ Turmeric nut milk latte.

■ Warming winter teas.

Clove, cinnamon, cardamom, ginger, fennel, marsh mallow, dandelion and nutmeg are all good choices. You can also make a healing tea by boiling 50g aduki beans and a hand-sized piece of kombu (seaweed) in a litre of water.

Simmer for 30 mins, strain then sip. This is good for the kidneys and bladder.

To find a practitioner of TCM and acupuncture, visit the British Acupuncture Council (BAcC) at acupuncture.org.uk. TS TOPSANTÉ 41

FITNESS

Kit yourself out with gorgeous leggings, new deodorant and head to some fun fitness events!

6 WEEKS

of exercise done before breakfast saw participants lose double the fat of post-breakfast exercisers.

EVENTS TO GET MOVING THIS FEB 1 Calling all yogis and would-be ●

gymnasts – you won’t want to miss the London Acroyoga Festival, on January 11-12 at the Acro Yoga Dance Studio, Tanner Street. Enjoy workshops for beginners, or 16 other classes. Tickets, £70 per day, on ventbrite.co.uk 2 Lace up your trainers for a trip to

he National Running Show in irmingham’s NEC. Held January 5-26, you can hear talks by famous thletes, have your gait analysed, or hop at one of the many specialist tands. Tickets from £10, visit ationalrunningshow.com 3 Sign up to take part in Mind’s RED ●

42 TOPSANTÉ

WORDS: LIZZY DENING.

January – a free initiative by the charity to encourage us to move every day of the month for the good of our mental health. Get sponsored to raise money for a good cause, and commit to staying active for 31 days.

Visit redjanuaryformind.co.uk

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SNACK LESS TO MOVE MORE

It sounds contradictory, but a new study suggests that limiting how much you eat could make you want to exercise.

The hunger hormone ghrelin has been linked to an increased motivation to move, as published in the Journal of Endocrinology.

The authors suggests cutting out snacks between mealtimes to feel the benefits.

STAY COOL – VEGAN STYLE

WINTER WORKOUTS Our favourite BAM Enduro Leggings (£50, bambooclothing. co.uk) have had a make-over, with new patterns and featuring side pockets. They’re still made from sustainable, and oh-so-comfy bamboo jersey, and perfect for pretty much every sport.

Planning a sweaty workout?

Keep your cool with incognito Natural Crystal Deodorant (£4.99, hollandandbarrett.com), which is not only vegan but free from potassium and ammonium alum. It’s infused with essential oils to give a fresh, citrus fragrance the natural way. Plus 10 per cent of profits go to charity.

TOPSANTÉ 43

10 minutes to a

TONED NEW YOU! When it comes to getting and staying fit, it pays to know your posture type. Here’s why, plus the 10-minute workout to suit you.

W

ITH IT being a new year and a new decade, you’re probably raring to go with a full-on new fitness routine. And it’s great to start out as you mean to go on, but before you hit the heavy weights, it’s important to understand where your body is at right now, and to consider what foundations you’ll be building upon.

No matter what your current level of fitness, your body’s posture will determine which types of exercises will best suit you. ‘Your posture is the foundation of your movement. If it’s bad, you’ll have pressure in different areas of your body,’ says Nolan Sunnassee, founder of Online Personal Training (onlinepersonal training.tv).

‘Think of it like a motorway: if lanes are blocked off, the cars have fewer lanes to flow along so traffic builds up, just as in your body, if areas are under tension or pinched off, fluids such as blood and lymph can’t flow around as well. Having good posture helps everything flow.’

Exercising involves your muscles, bones and nervous system. ‘The

nervous system fires signals to the muscles to tell them to move, and they in turn pull on the bones to move your body. But if there is too much tension in a muscle it creates interference in the signal being sent.

Imagine your nervous system as a mobile phone signal: the stronger the signal, the better response you’ll get from your body,’ says Nolan.

‘When some muscles are tight, it interferes with the signal, blocking part of it from the weaker muscles.

Over time, this leads to even more pronounced imbalances with some muscles stronger and others weaker.’

This is why it’s good to have balance and alignment throughout your body before you embark on any strenuous exercise programme. ‘When your body is in balance, it’s more effective at moving. It dissipates natural forces more evenly,’ he says.

The main benefits of having well-aligned posture are that you’re not only stronger, but you’re less likely to pick up injuries. You can also progress further in your workouts.

There are at least half a dozen misaligned posture types but two of the most common, as well as the ideal, neutral spine, posture, are explained on the page opposite…

FITNESS | 10-MIN WORKOUT

Lower cross syndrome (L-Plan) This posture type is where you’ve got a noticeable curve in your lower back – more than the natural S shape of the spine. ‘It can mean your hip flexors and lower back are tight and your abs and glutes are likely to be weak,’ says Nolan. ‘With this sort of posture it’s best to do glute-strengthening exercises. Begin on the

floor, to build up strength, before moving on to standing exercise. Begin with glute bridges, one leg at a time, and the clam, where you lay on your side and, with heels together, open your knees wide, before moving on to standing lunges and single leg reaches, where you stand on one leg and reach forward.

WORDS: NOLAN SUNNASSEE. PHOTOGRAPHS: GETTY IMAGES. ILLUSTRATIONS: MELISSA BAILEY.

Upper Cross Syndrome (U-Plan) This is where you have rounded shoulders leading to more strain on your neck, which will be pulled forward by your chin protruding, even if slightly.

‘For every inch your chin goes forward, it doubles the weight of your head on your neck muscles,’ says Nolan. This increased strain can lead to headaches and dysfunction in the shoulder girdle where it doesn’t sit properly in the socket.

Also, rounded shoulders can make your breathing shallower, affecting your

energy and mood. If you are texting, or sitting for long periods you’re being pulled forward and over time this changes the length of your muscles, shortening some and lengthening others. Moves that retract your shoulder blades and create external rotation in your arms and hands are good, such as seated rows, body rows (like a reverse press up), bent-over rows, and anything where you pull your arms and shoulder blades back and down.

Neutral spine (N-Plan) Neutral spine is where the curves are not pronounced.

Looking from the side on, your ankle, knee, hip, shoulder and ear would all pretty much stack on top of each other in a line. The spine is completely flat. It’s

not meant to be – there should be a gentle S-shape.

This is the ideal posture. It means you can do most exercises although you still have to learn how to do them with correct form, and good posture.

WHAT’S YOUR TYPE?

Here’s how to determine your posture type…

1 2

Ask someone to take a picture of you, standing upright from sideways on. Take a look at how your posture looks.

Compare your posture to the ilustrations shown on the left.

Which one most resembles how you stand? Look in particular at the upper back and neck area, and the lumbar spine.

3

Identify your posture type then perform the beginner’s training plan for that type.

You can find longer workouts with even more exercises at onlinepersonaltraining.tv.

... Now, turn the page to choose the workout for your type, which will take you no more than 10 minutes a day!

TOPSANTÉ 45

UPLAN EXERCISES

Step-ups on a stair ●●Standing in front of the step, plant your right leg on it, ensuring your heel lands first ●●Drive through the heel and propel yourself up onto the step. ●●Step down on the opposite foot, repeat on the same leg for 10 reps then switch legs.

Table position with elbow rotations ●●Go onto your hands and knees and keep your back flat. ●●Rotate your head and one arm/ elbow up towards the ceiling. ●●Lower your arm down again then repeat on the other side.

Prevent further curvature in your upper back with these moves.

46 TOPSANTÉ

Exercise

Reps

sets

tempo rest

Step up on stairs

20

2

Slow

None

Prone cobra

20

2

Slow

None

Jog on the spot

30secs 2

Fast

None

Single leg toe touches

20

2

Medium None

Table position

20

2

Slow

None

Quick step touches

30secs 2

Fast

None

Prone cobra ●●Lying face down, keep your chin tucked in, ●●Pull your shoulders towards each other, so your arms and shoulders come off the mat, thumbs towards the ceiling. Don’t go too high as you want to avoid engaging your lower back.

Keep the movement focused in your upper back. ●●Hold at the top for a second, then slowly lower.

Jog on the spot ●●Jog on the spot as fast as you can, alternating legs and touching the other toe down as lightly as possible.

Single-leg toe touches ●●Put a foam roller or other similar object in front of you. Stand on one leg and focus on the object. ●●Maintain good posture and reach your leg out to touch the object – it must be far enough away to be challenging, so your leg is straight. ●●Repeat for 10 reps then change and do it on the other leg.

Quick step touches ●●Stand next to a step or stairs. ●●Raise your knees alternately and quickly to touch the step with one foot then the other. ●●As you are removing one foot, jump to replace it straight away with the other one.

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FITNESS | 10-MIN WORKOUT

LPLAN

Step-ups (on stairs) ●●Ensure your heel is fully on the step. ●●Drive through the leg on the step to bring your other foot up too. ●●Step down with one leg at a time then repeat. Change the leading leg after 10 reps.

S

Exercise

Reps

sets

tempo rest

Hip extension

20

2

Slow

2

Slow

None

Pushups

20

None

Jog on the spot

30secs 2

Fast

None

Step-ups (on stairs)

20

2

Medium None

Single arm rows

20

2

Slow

None

Jumping jacks

30s

2

Fast

None

Push-ups (neutral hand position) ● Keep your chest forward and hips in line. Don’t let your bum stick up. ● Press away from the floor fast as you can. ● If you can’t do it on your toes, go onto your knees.

Jog on the spot ●●Jog on the spot as fast as you can, alternating legs and touching the other toe down as lightly as possible.

Hip extension ●●Have your feet shoulder-width apart. ●●Squeeze from your buttocks and lift your hips. ●●Stop when your hips make a straight line from shoulders to knees.

Single arm rows ●●Keep your back flat with a neutral spine. ●●Draw the weight up with your elbow going towards your hip. ●●Pause at the top before slowly lowering the weight.

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Jumping jacks ●●Standing with feet slightly apart. ●●Jump your feet wide and at the same time take your arms up and above your head, touching your fingers together. ●●Jump back in and lower your arms – do it as fast as you can.

TOPSANTÉ 47

NPLAN EXERCISES

Exercise

Reps

sets

tempo rest

Hip extension

20

2

Slow

None

Pullovers

20

2

Slow

None

Vertical jumps

30secs 2

Fast

None

Steps-ups

20

2

Medium None

Lying prone cobra

20

2

Slow

None

Jog on the spot

30secs 2

Fast

None

Pullovers ●●Lie on a bench or step, and hold a weight above your head with both hands. ●●Keeping arms straight, lower the weight behind your head as far as you can, but not so far that it causes strain. ●●Pause, then slowly move the weight back up again.

Prone cobra ●●Lying face down, keep your chin tucked in, ●●Pull your shoulders towards each other, so your arms and shoulders come off the mat, thumbs towards the ceiling. Don’t go too high as you want to avoid engaging your lower back.

Keep the movement focused in your upper back. ●●Hold at the top for a second, then slowly lower.

These workouts are from the Physical section of the FiTPLAN, the full version of which has 54 workouts from 10 to 30 minutes each, for all fitness levels. It also gives you lifestyle, mindset and nutrition tips for a holistic approach to wellbeing.

Visit online personaltraining.tv.

48 TOPSANTÉ

Hip extension ●●Have your feet shoulder-width apart. ●●Squeeze from your buttocks and lift your hips. ●●Stop when you hips make a straight line from shoulders to knees.

Vertical jumps ●●Stand with good posture ●●Jump as high as you can go and land softly then repeat for the duration.

Jog on the spot ● Stand with good posture to start, and your head up. ● Jog with high knees for the duration ● If your knees are sore, you can step on the spot instead.

Step-ups (on stairs) ● Ensure your heel is fully on the step. ● Drive through the leg on the step to bring your other foot up too. ● Step down with one leg at a time then repeat. Change the leading leg after 10 reps.

NEXT MONTH: We look at the Lifestyle part of the FiTPLAN so you can improve your health. TS

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HEALTH

180°

I used to sit on the sidelines, now I take part!

Kirsty Quigley, 38, from Preston, lost four stone and transformed her health and fitness so she could be a participant in her own life once more.

P

ULLING ON SOME LEGGINGS and buttoning up my best floral blouse, I headed out to celebrate my cousin’s birthday in January 2018. It had been a while since I’d had a night out because I’d mastered the art of making excuses. Since my sons Alfie, now 10, Frankie, now seven, and Jesse, now five, came along, I had become dependent on white, stodgy bread, eating as much as half a loaf a day. I’d gone from a Zumba-loving, active size 10 to a sluggish, unfit size 16 and I’d lost so much confidence that I’d tell my friends I couldn’t get a babysitter whenever they invited me out.

When Damien, 42, and I took the kids on holiday, I always made sure I was the one taking the photos.

But for my cousin’s birthday, there were no excuses and no hiding from the camera.

When I got home, I saw I’d been tagged in a photo on Facebook, but when I looked, I was horrified. With chubby cheeks and a double chin, I thought I looked awful. I knew I’d gained a few pounds but I didn’t weigh myself so it had been easy to live in denial. Staring back at me was the proof I needed to make big changes to my lifestyle.

A few days later, I joined Everybody Fit, a small, intimate gym and studio space run by a woman called Cheryl Hughes. I was nervous as I introduced myself to her. I felt self-conscious and wanted to turn on my heel and head straight back to the sofa for a pizza, but Cheryl assured me she could help.

We talked through my goals and I felt seen and heard.

My fi rst fitness class started with a warmup jog around the car park. I could barely make it around one lap as I gasped for breath.

50 TOPSANTÉ

I couldn’t do one push-up or sit-up. Deflated, I went home feeling unsure I had it in me. The next day every inch of my body ached. A week later, I returned for another session, and then another and gradually, I saw little signs that my fitness and stamina were improving. I managed a stomach crunch, then two. I jogged around the car park without feeling like I needed to lie down, then took another lap. Cheryl taught me what to do with a 4kg kettlebell and I started to enjoy working out.

The gym was so unintimidating and soon, the other women in my class became friends.

A CHANGE OF DIET

When Kirsty saw this picture, above, it spurred her on to change her diet, which worked as the top pics show.

I felt stronger and more capable but I wasn’t losing weight because I hadn’t also made any changes to the way I ate. In April 2018, I took Jesse to a trampoline park and sat on the ground while he bounced around. A friend took a picture of us and when I saw it, I felt disheartened. I’d been going to the gym for four months, I could do a press up and knew my way around a kettlebell, but I was still much bigger than I wanted to be. I realised exercise alone was not enough. I needed to address the way I ate.

I researched healthy recipes and stopped buying white bread. I cut out processed meats and switched to a mostly plant-based diet. I discovered the joys of a spiralizer and instead of bread, I’d snack on sliced vegetables. As I started losing weight I stopped craving bread and started craving the kind of food that fueled my workouts and my day.

I started going to the gym three times a week and pretty soon, 10 push-ups were a doddle. I worked my way up from a 4kg to a 12kg kettlebell and on a good day now, I can thrash out 20 push ups. My next mission is to Facebook.com/TopSanteMagazine

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FITNESS | REAL LIFE

KIRSTY’S FITNESS ROUTINE

Monday: Rest day Tuesday: HIIT training Wednesday: 10k run Thursday Weight training Friday: 5K run Saturday: Rest Sunday: 16k run

KIRSTY’S DIET BEFORE

Breakfast: Buttered white toast Snack: Crisps Lunch: Ham and cheese white bread sandwich Snack: Bread and butter Dinner: Burger and chips Snack: Picked at the kids’ leftovers

WORDS: KIM WILLIS.

KIRSTY’S DIET NOW

Breakfast: Yogurt with sliced banana, dates and nuts Snack: Fresh mango Lunch: Tacos with brown rice, salad and mixed beans Snack: mixed unsalted nuts Dinner: Courgetti pesto pasta

achieve a chin-up. They are so difficult, bu I will keep trying! By October that same ye I had lost almost 4st, taking me from 12st 1lbs to 8st 4lbs. At 5ft3in, it was a healthy weight for my height. My gym pals became a second family and in June last year, we completed the Pretty Mudder 5k muddy obstacle course for Cancer Research.

Everyone was at a different level of fitness but we crossed the fi nish line together, which was an amazing accomplishment.

Kirsty was 12st and size 16 before she started exercising.

SAYING YES TO LIFE

I used to be really unhappy. My size made insecure, so I played life safe, living on the sofa, saying no to every invitation. Now, I say yes! I’ve completed a 28-mile walk, raising nearly £2,000 for two little boys with Duchenne Muscular Dystrophy. I’m training for the Barcelona Half Marathon in February and I’ve set up a running group on Friday nights. My youngest runner is six and my oldest is 82! Alfie runs with me every week and I love that I’m setting a better example for him now. I feel so much more positive about life because my frame of mind has changed.

When I started eating differently, I started

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differently. I used to look at other people with envy but now I’m proud and happy to be me. I’d like to try bodybuilding this year and maybe I’ll celebrate my 40th birthday by entering a bikini modelling contest. Now, when my kids are on a trampoline, I am bouncing with them. I no longer sit on the sidelines watching – I’m taking part in my own life and it feels brilliant. ● Follow Kirsty on Instagram @quigs17 or Twitter @quigley_kirsty.

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CHANGE BEGINS WITHIN Katy Sunnassee talks to Jessie Pavelka, personal trainer on America’s Biggest Loser and Fat: The Fight of My Life, about all things mind, body and spirit.

Mind

If someone is overweight, how much is it about food and exercise and how much does mindset and mental health come into play?

I think mental and emotional health is at the very top. One of the big reasons people struggle is not excess weight, not food – it’s how they feel about themselves. For a lot of people who need to lose a significant amount of weight, the past is a huge barrier and so more times than not it’s about going to that place. The most important exercise is getting them to go to that place and really look at what’s going on. I can’t force people to do that if they aren’t willing to go there, but I sit down with them and look them in the eye and say, “Why are we here?” Then I stay silent and just let the room and the silence do the work. I might hear, “Well, I want to lose weight”, so I’ll say, “Okay but what else?”. I keep going and there might be five “whys”, but eventually we get to this place where they reveal something they didn’t want to reveal, and that’s usually what’s hiding, so we look at it. And it’s not about fixing anything, it’s about noticing. Then the journey continues each day, creating a new relationship to whatever that block or thing was they uncovered.

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FITNESS | CELEBRIT Y TRAINER

So ultimately it’s about changing from the inside first?

Yes, it’s like when you start to show up and do things differently, all of a sudden the way you look at things changes too; the way you experience the world is different – when you get up and go for a run, make a healthy breakfast, sit down to eat with your kids and have a conversation, the day looks better. When you start to do that on a consistent basis, your reality begins to change, therefore your relationship with the past starts to change. You open up to the idea that maybe the way you were looking at the past wasn’t healthy. That maybe you should let go of something or someone or a situation. Whenever you decide to take positive action, your reality changes in front of you, your expectation of the future changes and your relationship to the past changes too – it becomes less heavy.

Do you find time to meditate? And do you have to work on stuff from the past, even now?

Oh absolutely, more than the average person most probably! The thing that I love about exercising mentally and emotionally is I can do it without anybody knowing. I can be sitting here right now, and just create awareness of what I’m saying, what you’re saying, how it feels, and I’m already in action.

So yes, I do have to commit to certain actions each and every day that allow me to give focus to that part of my life.

I’d like to say I bring mindfulness into every moment but I don’t! However, bringing awareness into my life is a pretty incredible gift I can give myself, just like the gift of exercise, or the gift of healthy eating, or simple things like showing gratitude and also using positive affirmations.

‘Whenever you decide to take positive action, your relationship to the past transforms.’

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TOPSANTÉ 53

Body What’s the best health and fitness advice for women over 40?

I think the biggest thing is to create a new relationship with what health, wellbeing and fitness look like. I always find people comparing themselves to back in their 20s, but you’re a different person – and thank God, right? Think about everything you’ve learned. Now it’s about aligning what you’ve learned with what your expectation is for yourself. You have to appreciate where you’re at. If your reality and expectations are not walking hand in hand, then there will be suffering. I think it’s great to set big goals, but there’s also what’s right in front of you, and I think for anybody, whatever their age, it’s about thinking about your next action and to get excited about that. Try to go beyond what the scale says and what jeans you’re fitting in to. There’s so much more that’s important, such as connecting to how you feel inside.

Should we focus on weights as we get older, with less intense cardio?

There’s a need to increase lean muscle mass and bone density so yes, resistance training is really key.

But I also know that issues with cardiovascular disease tend to come up a lot more after the age of 40, so doing cardio is really important. If you’re looking at full-body transformations, obviously resistance training is the best way to do that.

But if you’re looking at the human system as a whole, and wanting to feel good mentally as well as physically, I think cardio contributes more to that.

So I say do both.

What ratio of cardio to weights should we be aiming for?

I think it’s different per person. Some of the exercises in my new app, JP4, combine cardio with body weight resistance, so you’re getting the best of both worlds. If you have the luxury of time, 30-45 minutes of cardio as 54 TOPSANTÉ

‘Try to go beyond what the scales say and what jeans you’re fitting in to.’ well as 30-45 minutes of resistance training is a good balance Can you really get good results with just bodyweight exercises?

It depends on your starting point: if you’ve been doing squats with the barbell and go back to basic bodyweight squats, you won’t increase muscle mass but you might increase endurance if you do lots of them. But if you’re new to it then bodyweight squats are still pushing weight, it’s just your own body weight, so you’re still building muscle. Your

body adapts to any action, so eventually a basic squat won’t do much for you. But you can increase intensity, pulse or go for a wider stance to engage different muscles.

If you’re new to exercise, should you start with HIIT or is that too much?

If you haven’t exercised in a decade or ever before, start slow. In my app you can start with modifier moves, which are gentler and low impact. First and foremost, get to know your body, what you can and can’t do, your anaerobic threshold and your pain threshold.

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FITNESS | CELEBRIT Y TRAINER

Spirit n 2007 you had what you describe as ‘spiritual moment’ – can you expand on that? love that you asked that. I don’t talk about it a lot as I think spiritual things ntimidate some people, but what’s so great about the human body, nutrition, connection, is that when we ive a certain way, we become awake, and these experiences become available to us and I think that’s the reason that we’re here really – it’s about the journey that individuals can o on, not just physically but in other eas of life.

So, at the time back then I was struggling with issues around mental and emotional health. I asn’t living in a way that was in line with my truth, with what I value, and o I was just kind of a lost soul. I orked for a construction company at was building a gym, and I was aining people at the same time – at’s always been a part of my life ut I found that I wasn’t really being service to others and so it didn’t el right.

I was sitting down one day and had experience – I think we get these periences if we’re seekers and we’re wake to it, that really move us and pact us and you can’t really define m, you don’t know what it is, but connect to something in those ments. Anyway, I just had this idea there was something more for me I allowed that, I sat with that and t become whatever it needed to come and through that I made a n for myself. I wasn’t anywhere cial so it wasn’t really about what s going on outside, I was just ore inwardly focused and robably connecting to myself, to my inner voice.

I knew what I was doing didn’t hallenge me in a way that I needed to be challenged so my first plan was to get out of what was familiar and comfortable and go to Los Angeles.

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So are you very in tune with your intuition? Does it inform a lot of your decisions?

In the past, I made decisions on emotion alone and that hasn’t always served me, and emotion and intuition can be very closely linked. I have found for me, bringing in some logic, not being so emotional with things, especially in relation to business, has been a very transformative experience. This might just be emotional maturity too, but I don’t allow myself to get too emotionally invested into outcomes these days.

What or who inspires you?

In college, my Dad gave me a book by Dr Wayne Dyer, as well as some of his cassette tapes – I can’t remember the name of them now. But the book contained quotes and I would just scroll through it and there were a few quotes that really struck me, one of which was, ‘Chasing success is like trying to hold and squeeze water – the more you chase, the more you lose’.

That made a lot of sense to me.

Of all the projects you’ve worked on so far, which person has inspired you the most?

Whenever I saw someone go from sitting on the couch and ordering takeaways to the next day getting up and making a smoothie and going for a 5-10 minute walk, that was inspirational to me. Every one of us needs to step back and redefine success in the context of transformation; it’s not just physical, there are so many other things happening. I’ll often see subtle changes happening and be like, ‘Ah! They got it! They walked in the room and they’re smiling, which didn’t happen on day one!’ So, each and every one of them had an opportunity to impact me in that way. TS Jessie Pavelka’s new app JP4 is available on January 30, covering four pillars of: Eat, Sweat, Think, Connect. Visit pavelka. co.uk/JP4 for information.

TOPSANTÉ 55

Tips for finding your

PERFECT PT If you want expert help to get fit, a personal trainer can be invaluable.

Here’s how to find the best one for you.

It’s that time of year where we start to consider our health more than ever.

And if you’ve got a specific fitness goal in mind for 2020 you might be tempted to enlist the help of a personal trainer.

They can be a fantastic resource to help you perfect your technique, avoid injuries and stay motivated. But the clue is in the name. ‘Personal trainers should be exactly that: personal,’ says PT and wellbeing coach Nolan Sunnassee (onlinepersonaltraining.tv) ‘It’s important to find one who works well with you and doesn’t follow a generic template.’

So how can you find the individual who’s best for you? Draw up a list of likely candidates and arrange to see them to find out more. This list of questions is a good place to start.

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DO THEY NEED CERTAIN QUALIFICATIONS?

Yes – there are four levels of qualification in areas such as Fitness Instructing and Personal Training in the UK. 56 TOPSANTÉ

As you’d imagine, the higher the level, the more experienced that person is. Some form of qualification should be the baseline, but you must still reserve judgement.

‘These qualifications are available from a wide range of providers, and not all are created equal,’ says Nolan.

‘Lots of trainers are fit, but lack real skills in coaching – just like a football player wouldn’t necessarily make a good manager. I’d also be keen to look for someone with corrective exercise qualifications, which should help prevent injuries.’

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WHAT SORT OF RESEARCH SHOULD I DO?

Doing your homework is important when it comes to picking a PT. ‘Have a look at their website,’ says Nolan. ‘It’s worth reading testimonials, and if they train people at your gym, see if you can actually speak to some of their clients.

‘Look for someone who trains a wide range of clients, too – it’s important to get on with different people as well as being able to tailor sessions to different people’s needs.’

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FITNESS | PERSONAL TRAINING

into the programme they write for you – everything on there should relate directly to you and your body. You should be able to ask ‘why is this relevant to me?’ and they should have an answer for every single move.’

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WHAT SHOULD THEY ASK ME?

Brace yourself – a good consultation digs deep into your personal life! ‘They should be trying to find out as much as possible about you and your lifestyle: any medical issues; how well you sleep; your nutrition; and your goals,’ says Nolan. ‘Good trainers look to improve your life outside of the gym as well, as it all feeds back into how well you’re able to move and recover. They should also take an interest in what exercise you’ve done previously, as this will have formed habits in how you move.’

WORDS: LIZZY DENING. PHOTOGRAPHS: GETTY IMAGES.

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SHOULD I HAVE A GOAL IN MIND?

Think about why you’re tempted by a PT and make sure you let them know what you’re aiming towards.

‘It can certainly help to direct training if you have a tangible goal, whether that’s a sporting event or a certain weight-loss target,’ says Nolan.

‘That said, some people just want to feel better, or are simply concerned about mobility.

‘Either way, you should be able to talk candidly with a trainer and together come up with a target that’s right for you.’

WHAT SHOULD I EXPECT FROM A CONSULTATION?

Initial consultations are a crucial step in deciding whether a potential trainer is a good fit. ‘The most important thing they should do in the first meeting is look at how you move,’ says Nolan.

‘It’s good for assessing potential injuries. Not every exercise is suitable for everybody, and you want someone who’s thinking about what you need rather than following ego-led workouts. All of this should then feed Sign up to our newsletter at topsante.co.uk

Beware a trainer who gives all their clients the same workout. It should be tailored to you.

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WHAT DO I NEED TO AVOID?

‘Beware any trainer who gives all their clients the same workout, or trains clients exactly the same way that they themselves work out,’ says Nolan. This will mean the workout isn’t tailored to you.

A PT is ultimately someone you’re set to have an intimate relationship with – as well as spend a lot of money on – so the most important thing is finding one whose company you enjoy and who shares and respects your specific ambitions. TS TOPSANTÉ 57

WALK YOURSELF SLIMMER

W

HEN IT comes to improving your health and fitness, it doesn’t get much simpler than walking. But its simplicity doesn’t mean that it’s not effective – walking has a vast array of benefits.

‘It’s an excellent way to reduce stress and improve cardiovascular health,’ says Kira Mahal, personal trainer and founder of London PT network, MotivatePT (motivatept. co.uk). ‘You don’t need to be walking for hours to get the benefits; a brisk 20-minute walk each day is all it takes to improve overall health markers. Walkers are at less risk of developing type-2 diabetes, find it easier to maintain a healthy weight and have a lowered risk of heart disease. It can help to strengthen your bones and improve balance. And, unlike some other cardio-based exercises, walking has a very low risk of injury.’

To gain maximum benefit, you should be aiming for moderate intensity – this means walking at a

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brisk pace rather than a stroll. In fact, rather than counting steps, Public Health England wants people to focus instead on their pace and has launched the Active10 app to help. It tracks your walking and lets you know when you’re going at the right speed.

A large 2018 study from the University of Sydney backs this up, fi nding that walking at an average pace was associated with a 20 per cent risk reduction for all-cause mortality compared with a slow pace, while walking at a brisk/fast pace cut the risk by 24 per cent.

UPGRADE YOUR WALK

If time is an issue, you can also cut the time you walk but still benefit by introducing intervals of higher intensity walking. A 2019 Japanese study on middle aged and older people found that interval walking training for just 50 minutes a week brought significant improvements in aerobic capacity and a 17 per cent decrease in risk of lifestyle-related diseases. Study participants walked at 70 per cent of their maximum capacity for three minutes then at

40 per cent for the next three minutes for five or more sets.

Good technique will also make a big difference to the benefit you gain. ‘Make sure you have good posture, pulling your shoulders back, keeping a neutral spine and ensure your eyes are facing forwards not down,’ says Kira.

‘This allows you to breathe more easily by opening your chest and making sure tension isn’t building up in your neck and shoulders. And use your arms! Having your arms at a 90 degree angle, following your strides in a fluid motion, can help you walk more quickly and will also increase the amount of energy you’re expending.’

And it’s not just physical benefits you’ll see and feel. ‘It can help to reduce feelings of anxiety and give you time to reflect on your thoughts,’ says Kira. ‘To motivate yourself, make walking something to look forward to. Either set up a new playlist, have a podcast series or audiobook that you’ve been looking forward to listening to.’

Try our two-week plan and get in your stride...

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WORDS: LISA BUCKINGHAM. PHOTOGRAPHS: GETTY IMAGES.

Put on your hiking boots and shed extra pounds with our easy and effective two-week walk-fit plan!

FITNESS | WALKING

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TOPSANTÉ 59

WEEK 1 MONDAY: 15 MINUTES OF BRISK WALKING.

It’s the first day of your new walking routine, so enjoy it. Plan it into your day, pick a nice park or some nearby countryside and get going! Wear trainers or walking shoes with a fairly flexible sole. If you’re walking off-road, invest in a pair of trail shoes, which have extra grip for muddy paths.

TUESDAY: 15 MINUTES OF BRISK WALKING.

In these first few days, you’re aiming to start building your fitness and make walking a habit. Think about the best time of day for your walks and schedule them in. You might feel that getting up a bit earlier in the winter for a walk is difficult, but the reward is that you get to walk at sunrise.

WEDNESDAY: 20 MINUTES OF BRISK WALKING Find a local walk that takes in some hills. They don’t have to be huge

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steep slopes – just some undulation to challenge you a little and get you working a bit harder. Aim for 20 minutes and really power up the hills, using your arms as accelerators.

Adding in these hills helps build strength in your legs and bottom, and boosts the cardiovascular benefits of your daily walk.

THURSDAY: 20 MINUTES OF BRISK WALKING

Today, add in some strength work for your upper body. Every five minutes or so, stop at a bench and do 10-15 press-ups. Start with your body in a straight line, either place your hands on the bench backrest (easiest) or on the seat (harder) and lower yourself up and down.

If you’re not in a park, use a tree or wall for standing press-ups.

FRIDAY: 20 MINUTES OF BRISK WALKING

Focus on your pace and technique.

Good posture will help you avoid getting aches and pains from your daily strolls, so make sure you’re not slouching forward or looking at the ground. Imagine a string from the top

of your head, pulling you up tall. See if you can keep up that briskness for the whole walk without unconsciously slipping into a stroll.

SATURDAY: 20 MINUTES OF BRISK WALKING

Today when you’re out on your walk, find a step or park bench every five minutes and step up on to it, then step back down.

Lead with your right leg, then step back down with the right leg first.

Then step up with the left, stepping back down with the left. Aim for 6-8 step-ups each time you stop.

SUNDAY: REST DAY OR MOBILITY WORK AT HOME

Complement your walking with a Pilates or yoga YouTube video to help build up your core stability and get the good mobility needed for fast, efficient walking.

Some well-chosen stretches can help you avoid some potential pitfalls of walking, such as achy backs and stiff legs and feet.

We love Brett Larkin’s Easy Yoga for Your Feet and Ankles (15-min). You can find it on YouTube.

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FITNESS | WALKING

WEEK 2 MONDAY: 25 MINUTES OF INTERVAL WALKING.

Warm up by walking for five minutes.

Then do two minutes at a pace that you couldn’t sustain for the whole walk, so you are a bit more out of breath than usual; then two minutes at a steady pace. Do this four times.

Then walk at a steady pace for the final four minutes.

TUESDAY: 25 MINUTES OF BRISK WALKING ON A HILLY ROUTE. Return to your previous hilly route, or find a new one. If it only has one or two short inclines, walk up them, back down and up them again, then continue with your walk so you get as much of a hill challenge as possible.

WEDNESDAY: 25-30 MINUTES OF BRISK WALKING. Stride out briskly and make sure you keep up the pace. Swing your

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arms to help your speed and look ahead of you. Repeat the upper body work you did in Week 1 by stopping to do some bench or tree press-ups every five minutes. Try to add five press-ups to the number you managed last week.

THURSDAY: 20 MINUTES OF BRISK WALKING.

Walk for five minutes to warm up.

Then every three minutes, lunge walk for 16-20 paces. Keeping your torso upright, take a big step forwards and bend your front knee to 90 degrees (or as close as you can get it), push back up, swing the back leg through and repeat. Lunge walking opens up your hip flexors and strengthens the muscles in your legs and bottom.

FRIDAY: REST DAY.

If you want to, you can do a 15-minute steady walk. Include some mobility work at home as well, as you did on the Sunday of Week 1. Some stretches or a yoga session are perfect.

Maintaining mobility and flexibility will mean that you can walk further and faster without picking up injuries from tight hips or lower back.

SATURDAY: 30 MINUTES OF BRISK WALKING.

Add in intervals into your training once again. Warm up by walking at a steady pace for five minutes and then aim for three minutes at a higher pace, with two minutes of recovery.

Do this four times so you get 20 minutes of interval training. Finish with five minutes at a steady pace to cool down.

SUNDAY: 35 MINUTES OF BRISK WALKING,

You can walk for longer if you wish!

Your stamina and strength will have progressed hugely in the past fortnight because of all the work you’ve done.

Enjoy your new fitness and include some of the moves you’ve done in the last two weeks, such as press-ups and bench stepping.

You’ll notice that walking for this length of time at a brisk pace feels easier. The world is now your walking oyster! TS

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FITNESS | MENOPAUSE

T

HERE’S NO BETTER time to get active and enjoy fitness than when going through the menopause. And there’s no good reason why you can’t throw yourself into the sports and activities you love. The fact your body changes throughout this time simply means you may have to make some minor tweaks to your routine but it needn’t spell the end for donning your trainers and working up a sweat – in fact, exercise can even ease many symptoms, as our expert explains.

‘The menopause affects everyone differently and it’s all about working out what’s best for you,’ says personal trainer Stef Larden (bearwell.co). ‘One frequent talking point for many women is a fluctuation in energy

Meno matters

WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: GETTY IMAGES.

THE FITNESS SWITCH Your body changes during the menopause so it’s good to adjust your workouts. Here’s how to target your moves to feel fitter and stronger.

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TOPSANTÉ 63

levels. The best way to deal with it is to make small changes. So if you’re running low on energy one day, instead of forcing yourself to go for your usual run, switch to power walking. Or if you usually enjoy a game of tennis, try a doubles match. And if lifting weights is your usual thing, then try bodyweight exercises instead. You’ll reap the same rewards and hit the same post-workout high but without exhausting yourself.’ Working out is also an antidote to many menopausal symptoms, including metabolic issues, which can become more prevalent during menopause. A slowing of

the metabolism (the rate at which you burn calories) can happen at this time because as you age, you tend to lose muscle mass. Muscles are great calorie burners so as they decrease your metabolism slows down. It makes exercise vital for keeping you trim and healthy. ‘I recommend 90-150 minutes of moderate exercise each week,’ says Stef. ‘This could be as simple a two long walks. Just make sure you go hard enough to work up a sweat and get out of breath.’

Stef Larden works with retreat specialists &Breathe. Find out about their menopause retreat in next month’s issue.

TIGHTENING UP!

Firstly, menopause exercises must include some work on your pelvic floor.

‘Connective tissue can weaken during the menopause [because of the change in hormones] and so does your pelvic floor,’ explains Stef. ‘These exercises should be non-negotiable in all women’s fitness programmes, but particularly when going through the menopause.’ There are two kinds of pelvic floor exercise: the first consists of squeezing and releasing the muscles 10-15 times in a row. The second is to squeeze and hold the muscles for a few seconds, as if trying to stop urinating. Then inhale and exhale slowly while keeping them held. ‘Spend a few minutes doing each of these two or three times a day to keep your floor strong,’ says Stef.

MAINTAINING STRENGTH

STAYING SUPPLE

Simple stretches during the day can be just as valuable as a hard-core workout. ‘Maintaining mobility in your joints and stretching your muscles helps you stay supple and strong, particularly if you have to endure long days of sitting still, commuting or working at a computer as this can leave you feeling stiff and achy,’ says Stef.

‘Take time each day for stretching exercises, such as rolling your shoulders, circling your wrists and relaxing your body down through each vertebra until your fingertips touch the floor.

Balance is another thing we must hold on to as we get older and practise it regularly. ‘Doing squats and lunges will help with balance and core stability – I recommend 10 of each three times a day.’

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‘Strength training using weights or resistance is a wonderful way to protect your bones and keep them strong,’ says Stef.

‘Decreasing oestrogen levels can mean a decrease in bone density, which can lead to osteoporosis. However, workouts using weights, such as 3-4kg dumbbells, or bodyweight exercises – such as squats and the plank – stimulate bone growth.

‘Impact exercises such as running and jumping also help to strengthen your bones, but if you have symptoms of osteoporosis you may be advised against high-octane activities. This doesn’t mean you need to avoid all cardio though. Instead, try building it into everyday life. Getting off a stop early on the bus or using the stairs rather than the lift all count.’

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FITNESS | MENOPAUSE

FLAT-BELLY MOVES Feeling more “apple-shaped” is common during menopause. Your distribution of fat tends to change as you age and the decreased oestrogen levels may play a role in this. But these three moves will help to burn fat, strengthen your core and tone your stomach. Each one should be done for 40 seconds with a 20-second rest and repeated five times.

Squat to calf raise with weights ● Stand with your feet a hip-width apart. ● Squat down into a deep squat, then power up so you’re on the balls of your feet, lifting your arms into the air as you do so. ● Then, come back down into a squat and repeat. ● Add 3-4kg dumbbells to the move if you can, as this will work your arms at the same time and challenge you.

Lunge and shoulder press ● Stand with your feet together holding a dumbbell in each hand just above your shoulders, out to the side, with elbows bent and your palms facing towards you.

Aim for a moderate exercise level – when you feel out of breath but are able to speak in short sentences. If you can only give one-word answers, you’re working too hard. If you can have a full-blown conversation, you’re not working hard enough!

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● Step one foot forward and lower your body until your knees are bent 90 degrees, pressing the weights above your head as you do so. ● Return the weights to the start position as you push back to standing and repeat on the other leg.

Mountain climbers ● Start off in a traditional plank position with your core engaged, bring your right knee forward under your chest, with your toes just off the ground. ● Return to your basic plank. Switch legs, bringing your left knee forward. ● Keep switching your legs and pick up the pace until it feels a little like running in a plank position.

WHAT ABOUT HOT FLUSHES?

‘Unfortunately there is little evidence that exercise can help to alleviate hot flush symptoms,’ explains Stef, ‘but we do know it increases oxygen around your body and this can only be a good thing. We also know that exercise helps you sleep at night – something hot flushes can put paid to – so getting moving should help you get some shut-eye at least. The one slight moderation you may need to make is to move your workout to earlier in the day to avoid raising your body temperature at bedtime.’ TS

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We followed our

FITNESS PASSION Be inspired by these amazing women who all turned their love of health and fitness into lifestyles that help others relax, get fit and feel free.

‘ M Y DA N C E C L A S S E S E NA B L E WO M E N TO L E T L O O S E !

Bonnie Lister Parsons, 31, used to be a backing dancer on The X Factor and launched Seen On Screen to teach women to dance like Beyoncé.

Growing up, I spent weekends glued to MTV and Smash Hits. Obsessed with Britney Spears and Jennifer Lopez music videos, I’d imitate the routines with my friends, loving every move we mastered. I studied at Tring Park School for the Performing Arts then moved to New York and Los Angeles, dancing at the Broadway Dance Studio and the Millenium Dance Complex.

When I moved back to London in 2008, I became a backing dancer on The X Factor. I danced on the show for three years, while also working as a backing dancer for artists such as Florence and the Machine and Kelly Rowland. The X Factor was pulling in 20 million viewers a show then, and it got me thinking. If the fans were anything like me, they’d spent their youth trying to perfect the dance 66 TOPSANTÉ

moves they saw on screen. It would be so easy for me to make Beyoncé, Rihanna and Ariana Grande style routines available to the public, taught by the actual dancers who worked with major stars, because I was one of them! I wondered if anything like that already existed but I discovered no-one was offering it.

Seen On Screen (seenonscreen. dance) was born – teaching women how to dance like the dancers in the videos for our favourite hits. But it was a long road to where we are now. At fi rst, the feedback was that the choreography was too difficult.

Professional dancers have to consider every detail, right down to whether their little fi nger is in the right place at the right time. My customers didn’t need that. The emphasis had to be on fun and feeling great – not perfection.

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FITNESS | REAL LIFE

It became dancing, simply for the love of it, which made women feel sexy, empowered and fierce. The fact it was also a great workout was a bonus.

LEARNING RESILIENCE

WORDS: KIM WILLIS. PHOTOGRAPHS JOHANNA NYHOLM AND JON PAYN.

Bonnie loves empowering her studentst through fierce dance moves.

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By 2013, the class was such a success the website kept crashing because we had so many visitors. Over the next three years, I added more classes in London. It was still only me and a small team doing all the admin and I was reaching a tipping point. So I went back to the drawing board, asking myself how I wanted SOS to grow. Micro-franchises and apps felt like the future but I needed investment. While the classes continued to be a huge hit, behind the scenes was a different story. I was pitching to wealthy businessmen, hoping they’d see the potential in it, but I kept getting politely turned down. I was empowering women in my class but my own confidence was in freefall because I was told ‘no’ so often. I’m grateful for that journey now. I learned resilience and if so many men hadn’t declined to invest, I wouldn’t have found an amazing team of all-female backers. I put a post on Instagram appealing for female investors. In two weeks, I secured £100k. My investors are my students and I love them. I can roll on the floor, whip my hair and they’re right there with me. I can be myself and that’s exactly what they are investing in.

A SOURCE OF STRENGTH

Now, School of SOS classes can be found across the country for £10 an hour. Women tell me they look forward to the class because it’s a space to embrace who you are, whether you’re a size six or a size 26, whether you’re a dancer or you’ve never danced before. It makes me so proud when I see women arrive shy and nervous, then 60 minutes later they’ve been guided through an experience that leaves them beaming, confident and free of inhibition. I see women fi nding a strength they never knew they had and taking it with them into their lives. Which is exactly the journey I’ve been on myself.

TOPSANTÉ 67

‘ W E E M P OW E R WO M E N TO B E M O R E A DV E N T U RO U S ’ Emma Frampton, 36, co-founded Adventure Queens, a not-for-profit women’s adventure community. She lives in Hampshire.

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needed help getting outdoors and breaking down the perceived barriers.

At fi rst, we addressed key barrie in newsletters and blogs, such as h to map read and what kit you need on every budget. We wanted to address and demolish the fear factor that held so many women back by giving practical and essential advice.

CAMPING OUT

In June 2017 we organised meet-ups across the country, consisting of small groups getting together to camp. I already knew I would share an adventurous spirit with these women, but to discover just how kindred we were really touched my heart.

I am a huge advocate of the positive power of community. When you surround yourself with like-minded people who believe in you, you’ll fi nd out what you are capable of.

Adventure Queens grew into a thriving community of women.

For the autumn equinox in 2017, we organised a campout for around 100

Emma wears the

Merrell Siren 3 GTX shoes on he r adventures.

p p y g g organically, but quickly. Microadventures happened all over the UK, with people meeting up wherever they could. Now, we have 29 local groups from Cornwall to Scotland. Each group is run by a volunteer Chief Queen who organises various meet-ups. Our community has grown to 13,000 women who share kit, tips, ideas and adventures. This year, outdoor footwear brand Merrell has supported our grant programme. We will offer three £500 grants to three women, for adventures of all kinds.

It makes me happy to know how much Adventure Queens has helped women realise their full potential.

With the support of a community of nudgers, women have been able to take a leap they didn’t think possible and come out stronger. When I reflect on what we’ve built, it feels surreal and exciting.

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PHOTOGRAPHY CREDIT: MERRELL .

Arriving at the train station to meet a small group of strangers for my fi rst Adventure Queens wild camp out, I could spot my fellow adventurers a mile off. We stuck out from the crowds with our camping gear and big smiles. We met as strangers, but quickly became friends. I knew then that my friend Anna, 35, and I had started something special.

In the spring of 2017, Anna had put a shout out on social media, inviting women to go wild camping. The response was unprecedented. More than 500 women commented, many keen to join but just as many making excuses. Anna and I wanted to understand why some women felt held back from the adventures they dreamed of. Time, money, a lack of kit, responsibilities and mindset were the recurring excuses. Anna felt a need to do something about these barriers and asked whether I would get involved. I was all in. We launched Adventure Queens (adventurequeens. co.uk) without knowing what we were building but with a sure sense women

FITNESS | REAL LIFE

‘ W E W E N T F RO M C I T Y L I V I N G TO YO G A R E T R E AT ’ Vonetta Winter, 46, set up Vale De Moses, a successful yoga retreat in Portugal with her husband Andrew, 47. She lives there with her family.

Living and working in London while raising two young children, I needed to pause. Andy and I were in agreement that something was missing from our lives. We yearned to escape the city and fi nd a more self-sufficient lifestyle. We bought a motorhome and in March 2007, set off with our kids, Joshua, then ten, and Eloise, then eight, joking that we were taking our dog Moses on a very long dog walk around southern Europe. I was a yoga teacher and acupuncturist in London and Andy ran a design agency but the fast pace of life was wearing us both down.

Maybe, just maybe, we’d fi nd somewhere in Europe that felt more sustainable and connected to nature.

After six months travelling through France, Italy and Spain, we found Amieira, a remote village in central Portugal, where beautiful stone cottages and farmhouses peppered the countryside and giant oranges fell from beautiful trees in quaint villages. Exploring the foothills of

LEARNING TO BUILD

Vonetta and her family found a beautiful place to set up their yoga retreat in Portugal.

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the Serra de Estrela mountains, we stumbled upon an abandoned farm set in 12 acres of forest. It had the same name as our dog. There was no-one to show us around so we asked Moses to lead the way. Off he went with such intent and purpose, we took it as a sign we had found what we were looking for. We wandered around the property, visualising how we could turn it into a yoga retreat. It was perfect.

We sold our London home, put the kids in school in the nearby town of Oleiros and we all started learning Portuguese.

Over the next five years, we restored the old buildings stone by stone. We knew nothing about building but had a lot of fun learning and working together with the local community. On one occasion we needed a long beam for the roof of the farmhouse and a neighbour kindly offered one of his eucalyptus trees.

We opened our yoga retreat in 2012 and welcomed guests from all over the world. We are often told there is something special about Vale De Moses (valedemoses.com) and I feel it too. It’s calm, beautiful and welcoming. In the years since we pened, we have been listed as one of he best yoga retreats in the world by National Geographic, Forbes and he Guardian.

We grow our own herbs, fruit and vegetables and our talented chefs feed our guests nourishing, bountiful, ayurvedic meals.

Every week, it feels like we welcome new people into our family. We took a big risk but after eight seasons, we’ve never looked back.

The encouragement we receive from our guests and community keep us buoyant through the harder times.

People come to us to escape, breathe in the fresh mountain air, enjoy daily yoga, restorative sleep and time to pause. If we can give people even a fraction of the happiness we feel here, then I know we’ve built so much more than a home. TS TOPSANTÉ 69

BEAUTY With it being Veganuary, why not try some new vegan-approved skin and hair products?

HAVE YOUR CAKE!

It’s the time to grab a bargain! CAKE Beauty’s vegan haircare range is on offer throughout January – you can get a third off all products stocked in Boots. Try The Gloss Boss, a dry styling oil that’s blended with coconut, avocado and olive oils to leave your hair looking shiny and restored (usually £8.99, cakebeauty.com).

EVERYDAY HEROES

Vegan skincare doesn’t have to be exclusive or expensive: UK brand Skin Academy has launched a new range, Zero, that’s 100 per cent natural, sustainable and vegan. It includes six products – a Day Cream, Night Cream, Eye Cream, Facial Wash, Facial Scrub and Hand and Nail Cream – that contain nourishing shea butter, coconut oil and sweet almond oil to keep skin hydrated all winter long. The formulas are super affordable (£9.99-£12.99, lloyds pharmacy.com) free from parabens and SLS/ SLES, packaged in recyclable glass jars with compostable bamboo lids or tubes made from sustainably sourced sugar cane.

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TopSanté PROMOTION Gone are the days of not being able to find bold, long-lasting lip colours that are natural, organic, cruelty free and vegan! benecos Natural Matte Liquid Lipsticks (£6.95, benecos.uk) come in five bold shades, perfect for adding a pop of colour. Enriched with castor and jojoba oils, they ensure lips are nourished and moisturised while the velvety smooth texture means effortless application.

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3

OF THE BEST

Vegan superfood beauty brands Keep your routine natural and nourishing.

The Faith in Nature Avocado Range regenerates and protects. All products are free from SLS and parabens and are packed with essential oils – choose from Body Wash (£5.79, faithinnature Shampoo a Conditione (£5.79 each)

WORDS NATALIE MILLMAN. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES.

bareMiner three-step s – Clay Clea Exfoliating Oil-Free Mo (from £19, b co.uk) – is p reducing th of pores with its prebiotics and fruit acids.

Organic kale extracts are Nourish London T.S.L. Tighten, Sculpt and Lift Neck Elixir (£23.50, nourishskinrange.com), which rehydrates and reduces the appearance of fine lines on your neck and décolletage.

38% Sign up to our newsletter at topsante.co.uk

...the percentage by which sales of vegan beauty products have grown over the past 12 months.

TOPSANTÉ 71

new ways to look gorgeous From tech-driven facials to new skincare and haircare heroes, these 2020 trends will keep you fresh and beautiful.

Having a regular facial is an investment in your skin, and there are a host of hot new ones to choose from…

72 TOPSANTÉ

‘This isn’t a relaxing facial – until the end when the mask is C OMM applied. Prior to that, your face feels like it’s being vacuumed and my cheeks were particularly sensitive, even on the lowest setting. I was sure I was going to end up red as a beetroot but I was pleasantly surprised!

My skin felt and looked a million times better – cleaner, fresher, brighter – and the mask really helped to plump it up. I’d have one every month if I could,’ Katy, Top Santé editor.

RE

(from £85, bijoux-medispa.co.uk/ hydrogenfacial) This builds on last year’s popular HydraFacial – where hydrogen is infused into skin for ultimate hydration – by still using hydrogen and deep cleansing but also vitamin C and hyaluronic acid. You hold onto a metal bar that helps conduct a completely painless galvanic current (sometimes you can feel a slight tingle) over the antioxidant-infused paper mask.

The pulses of electricity not only help the antioxidants penetrate five times more deeply than normal, but give your facial muscles a firming workout as they contract and relax. It also ensures that tiny hydrogen molecules get directly into the mitochondria of each skin cell, helping them neutralise ageing free radicals caused by stress, limited sleep,

UVA and B rays and pollution.

✔

NDS

AQUASURE H2

E

1

ials

COOL LASER

(from £300, renovaclinic.co.uk) This facial is new to the UK from the States, where it’s loved by celebrities for its ability to treat pretty much anything from fine

lines and wrinkles to warts or moles. Known as an ‘Erbium laser’, it works differently to many others in that it only targets the water in your skin, leaving surrounding tissue undamaged. It’s delivered in a series of very fast pulses that feel a little like being flicked with a rubber band, and the treatment takes only 20 minutes.

THERMAGE FLX

(around £2,000, thermage.com) Skin tightening with radiofrequency has been around a while (see topsante.co.uk) but this year, new Thermage FLX will not only give results in one treatment, unlike most which need 2-4 sessions, but will also be the first to be used on eyelids, which until now could not be treated. The session takes half an hour, there’s no downtime and multiple treatment areas can be covered.

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WORDS: CARLY HOBBS. PHOTOGRAPHS: GETTY IMAGES.

BEAUTY | TRENDS

2

Next-gen beauty soaps With the reduction in plastics still very much on trend, beauty bars are upping their game this year in terms of ingredients.

● Made using nourishing shea butter, olive and coconut oils Codex Beauty Bia Cold Press Bar Soaps (£17, uk.codexbeauty.com) won’t strip your skin. ● CBVIT Active Hemp Body Soap (£5.99, cbvit.com) is made with 10mg of CBD oil to soothe your complexion.

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● And if you’re still unsure about switching to soap, the luxurious Bea Skin Care Master Antioxidant Bar (£45, bea-skincare. com) might convince you. Formulated for mature or hyper-pigmented skin, it contains an impressive 10 per cent vitamin C to encourage new cell growth.

TOPSANTÉ 73

3

New eye revivers

It’s all about eyes with new products for perfect peepers. ● Sarah Chapman Platinum Stem Cell Eye Mask (£24, sarahchapman.com) is designed to target above the brows, the brow bone, eyelids and crow’s feet as well as under the eye. It de-puffs and brightens dark circles as well as lifting and hydrating. ● Honest Beauty Deep Hydration Eye Cream (£27, boots.com) carefully doses up the delicate eye area with hyaluronic acid. Tap it on morning and night around the whole orbital bone. ● Lash Perfect iRevive (£55, lashperfect.co.uk) are under-eye gel patches with microcurrent technology to lift and firm.

74 TOPSANTÉ

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BEAUTY | TRENDS

4

Hydrating haircare

The haircare market is now benefiting from the approach previously saved for skincare, in terms of targeted treatments. ● How often do you consider the skin on your head? And yet keeping your scalp healthy is crucial for thicker, fuller hair. Grow Gorgeous Balance pH Balanced Shampoo and Conditioner (£14 and £16, grow gorgeous.co.uk) are blended with caffeine to stimulate growth. ● Nourish your hair and scalp with Christophe Robin Anti-Frizz Rescue Milk with Shea Butter (£30, lookfantastic.com). Fatty acids intensely nourish your hair to create strong, sealed strands. ● Choose a moisturising styling product such as Electric °C-6 Cloudburst Mousse (£20, electrichair.com) as it’s enriched with avocado oil and creates defined hold with no stickiness or residue.

HAIR COLOUR UPDATES Still on the hair front, new colour trends to look out for in 2020 are Melange and Saturn, which you can find at Karine Jackson in London’s West End (karinejackson.co.uk). Melange is a technique used to blend either pale pastel colours or brights in a more subtle way than ombre, while Saturn takes its inspiration from the rings of the planet, creating horizontal halos of shading rather than vertical strands.

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TOPSANTÉ 75

THE NEW HERO FOR HANDS Rejuvenate your hands using new Profhilo treatments (from £650, drpreema. com), which puts pure hyaluronic acid into skin to treat laxity and plump it up. Often mistaken for a filler, Profhilo does not restore lost volume but instead triggers collagen and elastin production to leave hands looking softer and less lined.

7

Bespoke skincare

One of the biggest trends for 2020 is customisation is so you can get exactly what your skin needs. ● Crystal Clear Skin Booster Shots in Pollution Defence, Radiance Enhance and Redness Erase (£49.99 each, crystalclear.co.uk) contain active ingredients that can work on their own or be added to your regular moisturiser. ● Kiehl’s Apothecary Preparations (from £90, kiehls. co.uk) allow you to choose two targeted complexes from Wrinkle Reducing, Texture Refining, Brightening, Pore Minimizing and Visible Redness Neutralising, which you add into the Skin Strengthening Concentrate for a truly personalised approach.

It’s only available in-store via a consultation to make sure you get the right choice of complexes.

76 TOPSANTÉ

8

Sensitive skin saviours

Sensitive skin is set to become more of an issue this year, as experts say it affects around half of all UK women.

This is thought to be because of a rise in pollution, sleep problems and UVA levels. However, there are some great new products to help calm and soothe your complexion: ● Sol de Janeiro Brazilian Nude Cream (£44, cultbeauty.co.uk) contains colloidal oatmeal to nourish your limbs. ● Tropic Rainforest Dew Hydration Serum (£42, tropicskincare.com) offers a hit of moisture for sensitive skins. ● REN Perfect Canvas Jelly Oil Cleanser (£25, renskincare.com) offers the benefits of a rich balm cleanser but with a consistency that transforms from jelly to oil to milk, making it lighter and less likely to clog pores.

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BEAUTY | TRENDS

9

New face massage tools

The ancient Chinese beauty ritual of facial massage, or Gua Sha, invigorates your complexion, and The Beauty Stone from Lani (£24.99, lovelani.com) is the perfect tool for the job. It’s made from Bian stone, which was formed 65 million years ago, and when rubbed across your face emits up to three times more ultrasonic pulses than rose quartz or jade, both of which are often used for Gua Sha tools. Use it post-cleansing to increase blood circulation and boost lymphatic drainage.

10

The new body booster

What do you get when you mix radiofrequency, vacuum, soft laser and LED? The Pureskin Reshape device (wearepureskin.com), used by beauty pros to help enhance almost every part of of your body. The tool, which comes in two sizes depending on the area being treated, combines the four technologies to do a number of things including boost circulation, reduce water retention, firm skin, reduce wrinkles, detoxify and stimulate lymphatic drainage. Visit wearepureskin.com to find out more about it and salon availability. TS Sign up to our newsletter at topsante.co.uk

TOPSANTÉ 77

Go organic and chemical free with

20% OFF

all colour cosmetics throughout January*

The natural way to vibrant beauty.

Vivid colours and gentle care. The lavera colour cosmetics range stands out thanks to the natural beautiful colour tones and innovative ingredient compositions. *Available from participating health stores, independent pharmacies and online.

www.laverauk.co.uk 100% certified natural cosmetics

lavera. natural. effective. beauti u .

BEAUTY | MAKE-UP

YOUR MAKE-UP MASTERCLASS

How to do...

EYE SHADOW

Make-up artist Julie Brown specialises in helping women over 40 perfect their look.

Here, she focuses on eyes.

S

WORDS: WORDS: JULIE BROWN. PHOTOGRAPHS: GETTY IMAGES.

OME WOMEN LOSE THEIR confidence with eyeshadow as they get older and their skin changes, but with the right approach you can transform your look.

Start with eye primer, which smoothes out any crêpiness or darkened lids. It helps eye shadow stay put and prevents it sinking into creases. Opt for peach-toned,or those containing light-reflective pigments.

The fi nish for all ages is satin powder, which has an even sheen, blends well and complements all skin types. Matte colour applied in the crease adds the contour that can be lacking on older skin.

Shimmers, frost and glitters can sit in fi ne lines but many newer shadows are formulated to avoid this. If new to shimmers, begin by popping a little on the centre of your eyelids.

Basic colour guidelines: There are no strict rules. If you like the way a shade looks on you, use it, but there are some classic looks: ● Brown eyes suit most colours, especially chocolate, olive, and plum. ● Blue eyes suit most colours, though pink can make them look a little sore. ● Green eyes suit purple, silver, grey and green. ● Grey eyes look best with purple, brown, blue and black.

Julie Brown is a journalist and make-up artist. Visit her at stillsassy.co.uk to find out more.

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Your guide to easy eye shadow 1 Moisturise the area, including the lid, with a non-greasy eye cream. Apply primer with a fluffy brush. Leave to dry.

2 Apply a light-coloured shadow, such as taupe or beige, lightly over the lids blending upwards towards the brow.

3 Using a small, flat brush push a darker shade onto the eyelid, packing slightly more at the lash line. Using a clean blending brush pull the colour up towards the crease with circular motions.

Brush a soft line of shadow under lower lashes to open up the eyes.

4 Apply small amounts of a mid-tone coloured matte powder

to the eye creases, blending backwards and forwards with a tapered brush. Tipping your head back gives more area to work on.

5 A touch of highlighter to the eye’s inner corner looks stunning.

6 Use matte eye shadow to line the upper lashes rather than liquid liner. Put two squirts of setting spray into a dish and dip an angled liner brush into it. Pick up a little eye shadow on the brush and stamp it along the lash line, staying close to the lashes.

Work from the inner corner outwards picking up more shadow after each stamp. Gently blend with a small, soft brush.

TOPSANTÉ 79

LITTLE LIGHT

A candle can take your bath to a whole new level of relaxation thanks to the scent as well as the flickering flame, which can be meditative. The Rabot 1745 Honey & Fig Votive Candle (£12, rabot1745beauty.com) is sweet but fresh, calming and reviving, and is made from soy, coconut and beeswax.

BODY BUFFER

With quartz crystals, cupuaca butter and river clay from the Amazon, Sol de Janeiro Brazilian Bod Buff (£21, cultbeauty.co.uk) exfoliates your limbs leaving them feeling super-soft.

BEAUTY TOOLKIT

BATHTIME BLISS What could be better on a cold winter night than sinking into a warm tub full of bubbles to relax body and mind?

SKIN SMOOTHER

80 TOPSANTÉ

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COMPILED BY CARLY HOBBS. PHOTOGRAPH: TOM CRITCHELL.

Pour Rituals The Ritual Of Sakura Bath Foam (£13.90, rituals.com) into your tub as soon as the hot water starts running. The key ingredient, rice milk, helps your skin stay supple by gently buffing away dead skin while moisturising.

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BEAUTY | BATHTIME TOOLKIT

OATY OIL

If you have dry, easily inflamed or super sensitive skin, swap traditional bath foam for Ameliorate Softening Bath Milk Oil (£19, ameliorate.com).

Milky in texture, its key ingredient is colloidal oats, which make the water creamy and rebalance your skin’s pH, helping it maintain a stronger, moisture-retaining barrier.

MELTING CLEANSER

Before you hop in the tub, massage Drunk Elephant Slaai Make-up Melting Butter Cleanser (£29, cultbeauty.co.uk) onto your face. Once in the water, allow the steam to enhance the effect of the melon and marula oils for about five minutes, before wiping away with a damp flannel. Skin is then prepped for the next step: your mask...

MAGIC MASK

Polaar Nuit Polaire Revitalizing Mask (£36, lookfantastic.com) contains destressing boreal algae to revive skin as you sleep. While still in the bath, work this wonder over your face to help reduce blemishes and tiredness. Ideally leave it on overnight.

HAIR HEALER

A bath is the ideal time to use a hair mask as the steam opens up hair cuticles, allowing in all the goodness. New Living Proof Restore Mask Treatment (£37, livingproof.co.uk) tames dry, winter-worn locks with powerful proteins, mimicking the ones your tresses make naturally.

TOPSANTÉ 81

HOW FIT IS YOUR SKIN?

You might be upping your exercise this month but did you know your skin can benefit from a workout too? And in more ways than one…

82 TOPSANTÉ

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BEAUT Y | SKIN TONE

W

E ALL WANT to look and feel our best but in pursuit of a better body, our faces tend to get forgotten. However, your face – both the skin and underlying muscles – can reap the rejuvenating rewards of a dedicated exercise programme.

‘Your face is the mirror of your soul.

Exercising it regularly is key, together with using the right beauty products and good nutrition,’ says Pilates teacher Carme Farre, founder of FaceToned Facial Fitness, an app for Pilates-based exercises that tone the muscles in your neck, jaw and face to lift and plump-up your visage.

Like many of us, Carme always loved

working out but when she discovered the benefits of facial exercise, it was a revelation. ‘Exercising your facial muscles can lead to a more youthful appearance. You start to reduce fine lines and tighten up loose skin.’

Her technique focuses on the four most common concerns: neck, cheeks, eyes and forehead. ‘After four weeks you can start to see the benefits and after six, friends will start asking what you are doing to look so well!’

Before doing the moves, Carme suggests cleansing your skin, applying a serum to moisturise, and then adding an oil to massage in. ‘For massage, I recommend using a Gua Sha tool or face roller as it helps increase circulation and improve the results of the exercises,’ she says. (see p77 for more on Gua Sha).

WORDS: SARAH COOPER WHITE. PHOTOGRAPHS: GETTY IMAGES AND CARME FARRE.

Y O U R FA C I A L W O R K O U T

CORE LIFT (to tone neck and lips)

TRIANGLE TONER (to boost cheeks and lower eyelids)

Lengthen your neck, then put the tip of your tongue between your top lip and front top teeth, so they are pressing against each other.

Keeping the pressure constant, circle the tip of the tongue right, down, left and up four times and then change direction.

Perform the exercise three times.

Lengthen your neck, place both index fingers next to the outside lower area of the eyes and slightly pull to the sides up towards the temple.

Keeping this position, squint and relax as you pulse the lower eyelid eight times, making sure that the upper eyelid does not move. Then keep the squint for eight counts and relax. Perform three times.

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FOREHEAD SMOOTHER (to soften forehead lines) Place your first and second fingers just above your eyebrows at each end, and hold them firmly in place. Then, try to lift your eyebrows up and down in quick succession eight times, while resisting with your index fingers so you don’t create creases. Finally, hold the lift for a count of eight then relax. Perform three times.

LOWER FACELIFT (to tone neck and jowls) Lift your chin slightly, holding your collarbones and slightly pulling down. Bring the chin forward and slightly up so you can hold your top lip with your lower teeth, then try to touch the tip of your nose with your lower lip. Slightly lift the corners of your mouth and pulse, as if smiling, for eight counts.

Hold for eight then relax. Do it three times.

TOPSANTÉ 83

Choose the right exercise Whether or not you do face-toning moves, you can still improve your skin simply by exercising. But a recent report by skincare brand Foreo found that some workouts were better, or worse, for your face than others.

To prevent wrinkles… avoid high-impact, long workouts.

Marathon running has been found to worsen the health of your skin due to increased free-radical damage, speeding up the ageing process.

To stop sagging… avoid exercising on an empty stomach.

Fasting workouts are ‘catabolic’, meaning they promote breakdown of fatty tissues, stimulating fat loss. This may be good for reducing body fat but it causes cellular stress for skin.

To reduce allergic flare-ups… do short workouts.

Acne, rosacea and eczema are all stimulated by stress. This makes short, high-intensity sprints, HIIT or weight training better for skin as they lead to less of an increase in the stress hormone cortisol. Training for more than 60 minutes will cause cortisol levels to spike.

To plump up your skin… do HIIT and/or cycling.

Both of these have been found to promote healthy collagen stores.

To prevent acne breakouts… opt for low-intensity aerobics.

This can decrease levels of the acne-triggering hormone IGF-I, which is beneficial for reducing breakouts.

Long workouts such as marathon running can age your skin.

84 TOPSANTÉ

3 of the best toning tools Fast-track your way to flawless skin post-workout with these... ●●Foreo Luna 3 (£169, foreo. com). This combines an ultrasoft hygienic cleanse with a variety of targeted firming massage routines. Simply log in to the app and choose from three guided programmes. ●●MZ Skin Tone & Lift Germanium Contouring Facial Roller (£59, mzskin.com). Your very own personal trainer for

a more toned and glowing complexion, this device helps lift the face and boost lymphatic drainage. ●●Disciple Firm Face Gua Sha Facial Massage Tool (£25, disciplelondon.com). This ancient massage tool is designed to stimulate and tone the skin and refine pores, while also boosting lymph flow.

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THE BEAUTY OF COLLAGEN Whether it be for beauty, mobility or general well-being, it is essential to replace lost collagen - the most abundant protein in our bodies.

ArthroVite has provided collagen solutions for 25 years ... and has just been voted the UK’s No.1 by readers of a leading health magazine.

Trust in the very best - the only way to go for younger-looking skin, healthier hair, stronger nails and better joint function.

Call a collagen expert on FREEPHONE 0800 0181 282 Details available at www.arthrovite.com or www.collagensupplements.co.uk

OVER INDULGED? RECOVER WITH HRI MILK THISTLE

Help your body recover from over-eating and drinking which can leave you feeling unwell or with indigestion.

HRI Milk Thistle is the strongest THR tablet available in the UK and is government approved for the highest quality and safety standards. A traditional herbal medicinal product used to relieve the symptoms associated with occasional over indulgence of food and drink, such as indigestion and upset stomach.

Based on traditional use only. Always read the label.

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A subscription to The Governor Extra Virgin Olive Oil One lucky reader will receive a bottle of The Governor every month for five months.

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HE GOVERNOR PREMIUM Extra Virgin Olive Oil (EVOO) from the beautiful island of Corfu was the fi rst EVOO in the world to be classified as a health oil. And we have teamed up with its producers to give you the chance to win a five month subscription worth £247.50.

The winner will receive a 500ml bottle of The Governor hand numbered limited edition oil each month for five months.

For an EVOO to be classified as a health oil, it must contain a high concentration of polyphenol compounds.

The Governor Limited has consistently been 5-7 times the strength of the classified amount and is particularly high in the phenolic

compound oleocanthal, a potent anti-inflammatory. The Governor is also rich in monounsaturated fats, antioxidants and vitamins E and K. The Governor Extra Virgin Olive Oils are micro produced with minimal impact to the environment. The olives are juiced within five to seven hours of being picked and the average yield per harvest is just 7,500-9,000 bottles.

‘We had always been aware that EVOO was healthy, but what we didn’t realise was how the levels of healthpromoting properties varied so much

from one oil to another says Maria Blackburn, the exclusive UK distributor for The Governor., ‘The more research we did into the health benefits the more we knew that this was something we wanted to share with other like-minded people.’

The recommended daily dosage for the health claim is 20mg per day.

The Governor can be consumed neat, on an empty stomach or drizzled over food.

Visit thegovernorevoo.co.uk for more information.

To be in with a chance of winning five bottles of this rare EVOO, visit topsante.co.uk, click on the ‘Win’ tab at the top, then on the Governor competition. You’ll find a link taking you to the entry form on our Kelsey Shop page. The closing date is midnight on January 20, 2020.

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FOOD & DRINK Cook up a vegan feast, try tangy, fermented foods and relax with a cuppa.

YVE’S EATS

Deputy editor Yvonne Martin tries the latest tasty snacks!

Seeds are little nutrition powerhouses, so they’re great to sprinkle on dishes to ramp up the goodness as well as adding a satisfying crunch.

I’ve been topping my lunchtime salads with these Munchy Seeds in Sweet Chilli flavour (80p, munchyseeds. co.uk) to make them extra tasty.

SNOOZE TIME Passion Flower Sleep Tea, Natur Boutique (£2.99, naturboutique.co.uk) is a delicate infusion made only from passionflowers, which research shows may help improve sleep quality. Sip close to bedtime for the perfect evening wind-down*.

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From Five Ingredient Vegan by Katy Beskow (£20, Quadrille) Photography ©Luke Albert

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Harissa-yogurt whole roasted cauliflower with pomegranate and pistachios

3

OF THE BEST...

Enjoy some tangy flavours all while boosting your gut health with these yummy new eats...

WORDS: YVONNE MARTIN. * MAY HAVE A SEDATIVE EFFECT SO DON’T DRINK IF YOU’RE PLANNING TO DRIVE. DO NOT USE IF PREGNANT OR BREAST FEEDING OR TAKING SEDATIVES.

Turn the ordinary into the extraordinary with this golden, jewelled, roasted cauliflower. It makes an impressive centrepiece to a winter feast.

1 Preheat the oven to 200C/gas mark 6.

In a large bowl, mix together 1tbsp sunflower oil, 8 heaped tbsp of yogurt and 1tbsp of rose harissa paste until combined. Remove the tough stem and leaves from a large cauliflower and dip it into the yogurt mix, turning to coat it all over, including the sides and the base.

2 Place the coated cauliflower in a roasting tin or an ovenproof casserole dish, then spoon over any remaining yogurt mix.

3 Cover with a sheet of foil or a lid and bake in the oven for 45 mins. Then, carefully remove the foil or lid and bake for a further 15 mins until golden brown.

4 Remove from the oven and scatter over the seeds from one ripe pomegranate and 2tbsp of shelled, roughly chopped pistachios.

5 Season generously with sea salt and black pepper and serve hot.

6 For an impressive Sunday lunch, simply add 300g canned chopped tomatoes, 300g canned chickpeas, drained and rinsed, and 1tsp of rose harissa paste to the base of the tin or dish for the final 15 mins of cooking time.

Kimchi products

Allplants Kimchi Grain Bowl (£46.02 for six dishes, allplants.com) is filled with sour and spicy kimchi stirred through seared tamari mushrooms, mixed grains, crunchy corn and edamame. Order six dishes from the range and they’re delivered to you, frozen.

Yumchi Kimchi Pouches (£1.99 for 40g, umchi.co) are based on JapaneseKorean chef Lily Hirasawa’s family recipe. hey come in slim 40g pouches as well as 00g packs with two flavours: Radiant adish and Traditional Napa. They’re also rganic and contain no added sugar.

The Cultured Collective White Kimchi (£5.45, theculturedcollective.co.uk) is unpasteurised and therefore full of good bacteria for your GI tract. The brand was founded in 2016 and originally sold at London’s Primrose Hill Farmers’ Market.

Now you can find it at Ocado, Wholefoods Market and Planet Organic.

Foodie Star

ADD A ROAST TO YOUR TOAST

If you like the extra intensity of dark roasted coffee, then give Whole Earth’s Dark Roasted Peanut Butter (£3.49, shop.wholeearthfoods.com) a try. They’ve been inspired by coffee techniques to slow roast their peanuts for a deeper flavour. If you’re a vegan, peanut butter can be a good natural source of protein.

TOPSANTÉ 89

STEAK PARCELS WITH PEPPERS AND CHEESE ■ Red peppercorns 1tsp, crushed, optional ■ Salt ■ Freshly ground black pepper

Organic grass-fed beef is higher in omega-3 fats than regular corn-fed beef and it also won’t contain any growth hormones. The halloumi cheese adds protein and calcium to the dish.

Serves 4 Preparation and cooking time: 25 mins Per person: 398kcal, 28.0g fat – 6.6g saturates – 8.9g carbs, 1.9g sugars, 28.2g protein, 2.1g fibre, 0.4g salt ■ Organic grass-fed sirloin steaks 2, 225g each, trimmed of excess fat and cut into strips ■ Avocado oil 2tbsp ■ Yellow pepper 1, cored, seeded, and cut into strips ■ Red pepper 1, cored, seeded, and cut into strips ■ Mangetout 225g ■ Halloumi 100g, roughly chopped

1 Cut out four squares of aluminium foil and shape the four sides into rims to create parcels; you may need to use extra-strong foil or a double layer of foil.

2 Toss the sirloin steak with 1tbsp oil and plenty of salt and pepper to taste in a mixing bowl.

3 Heat a griddle pan over a moderate heat until hot. Once hot, increase the heat to high.

4 Lay the steak into the pan and cook, turning occasionally, 4-5 mins. Remove from the pan to a plate and cover loosely with aluminium foil.

5 Toss the vegetables with the remaining oil and some salt and pepper to taste in a mixing bowl.

Gram for gram, grass-fed beef has almost twice the level of conjugated linoleic acids (CLAs), compared to grain fed.

In low doses, it can produce a modest loss in body fat, according to a study by the University of Wisconsin.

6 Add to the pan and sauté until just lightly coloured, tossing occasionally, about 2-3 mins.

7 Add the halloumi and continue cooking until it starts to melt, 1-2 mins.

8 Divide the steak, vegetables, and halloumi between the foil parcels and top with crushed red peppercorns, if using, before serving.

FOOD TO SU I T YOU

YOUR LOW-CARB LUNCHES Cutting down on carbohydrates and eating plenty of unprocessed meals full of nutritious veg, healthy fats and good quality proteins is a great way to lose weight and keep it off. We’ve got some great recipes to get you started.

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WORDS AND PHOTOGRAPHS: STOCK FOOD.

FOOD | LOW CARB

A study found that intermittent low-carb eating can work better than a daily calorie restriction diet for weight loss.

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TOPSANTÉ 91

LEEK AND MACKEREL WITH VEGETABLE NOODLES The beauty of this dish lies in both its simplicity and nutritional profile, with plenty of healthy fats and protein coupled with a low net carb rating (that’s the total carbs minus the amount of fibre in a food) of only 10 grams per serving.

Serves 2 Preparation and cooking time: 25 mins Per serving: 311kcal, 22.8g fat – 4.4g saturates – 12.7g carbs, 4.2g sugars, 14.7g protein, 2.7g fibre, 0.3g salt

■■Large carrots 2, peeled and cut into sections ■■Olive oil 2tbsp ■■Small leeks 2, sliced, washed, and drained ■■Smoked mackerel fillets 2 or 3 – 260g, pin-boned and roughly flaked ■■Multigrain bread, 1 slice, toasted and torn into pieces ■■Salt ■■Freshly ground black pepper 1 Wind the carrot sections through a spiraliser to create long strands; you can also peel them into

ribbons with a vegetable peeler or use a mandoline for thin slices.

2 Heat the oil in a large frying pan set over a medium heat until hot.

Add the carrot noodles, leeks, a splash of water, and a pinch of salt and pepper.

3 Partially cover with a lid and cook until both the leek and carrot are tender to the bite, about 4-6 mins, stirring from time to time.

4 When ready, season to taste with more salt and pepper as needed.

5 Spoon into a bowl and top with the mackerel and torn, toasted bread before serving.

Oily fish, such as mackerel, are packed with omega-3 fatty acids.

These have been linked to improved sleep, a crucial element in staving off obesity and weight gain.

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FOOD | LOW CARB

When it comes to losing weight, eggs are an effective choice. They make you feel full and satisfied and stop you wanting to eat too much afterwards according to a study at St Louis University, Missouri.

SPINACH WITH FRIED EGGS IN A PAN WITH CHILLI YOGURT The simple preparation of this dish helps retain as much nutritional value as possible from the ingredients. The low-carb/ high-protein makeup will keep you feeling satiated without having to compromise on flavour.

Serves 2 Preparation and cooking time: 15 mins Per person: 317kcal, 22.5g fat – 4.3g saturates – 11.8g carbs, 4.4g sugars, 14.5g protein, 3.3g fibre, 0.5g salt ■■Avocado oil 2tbsp ■■Small leek 1, sliced, washed, and Sign up to our newsletter at topsante.co.uk

drained ■■Baby spinach 150g, washed ■■Large eggs 2 ■■Coconut oil 1tbsp ■■Red chilli powder 1tsp ■■Plain yogurt 250g, stirred ■■Salt ■■Freshly ground black pepper 1 Heat 1tbsp oil in a non-stick pan set over a medium heat. Add the leek and a pinch of salt, sweating until just softened, about 3-4 mins.

2 Add the spinach, cover with a lid, and cook until wilted, about 2 mins; stir once or twice.

3 Create two holes in the spinach by moving some to the sides. Crack the eggs into the holes cook until the whites set, about 2 mins.

4 Partially cover the pan with a lid and cook until the yolks are set, about 1-2 more mins. Take the pan off the heat and season the eggs and spinach with a little salt and pepper.

5 Melt the coconut oil in a small frying pan set over a medium heat. Stir in the chilli powder and cook over a low heat for 20-30 seconds until fragrant.

6 Spoon the yogurt into a bowl and spoon the chilli oil on top. Spoon the oil over the eggs before serving.

TOPSANTÉ 93

AUBERGINE CANNELLONI Aubergine makes the perfect substitution for carb-heavy traditional cannelloni pasta.

Serves 4 Preparation and cooking time: 1 hour 30 mins Per serving: 277kcal, 19.9g fat – 8.8g saturates – 11.0g carbs, 6.0g sugars, 13.3g protein, 0.9g fibre, 0.5g salt ■■Large aubergines 2 ■■Ricotta 375g ■■Flat-leaf parsley 2tbsp, chopped ■■Basil leaves 2tbsp, chopped, plus extra leaves to serve ■■Hot water 2tbsp ■■Olive oil 2tbsp, divided ■■Onion 1 small, finely chopped ■■Garlic cloves 2, minced ■■Chopped tomatoes 400g can ■■Dried Italian herbs 1tsp ■■Salt ■■Freshly ground black pepper 1 Cut the aubergines into thin slices, approximately ½cm thick.

2 Salt the slices on both sides and set aside for 10 mins. Then, pat

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Aubergines are a wonderful source of dietary fibre, which can both stabilise and lower blood sugar levels. They can help with weight loss by helping you feel fuller for longer.

dry with kitchen paper, wiping away excess water and salt.

3 Stir together the ricotta, herbs, hot water, and some salt and pepper to taste in a mixing bowl.

Spread a thick layer on top of the aubergine slices.

4 Tightly roll the aubergine slices, arranging the cannelloni side-byside in an oval baking dish.

5 Heat the oil in a saucepan over a medium heat until hot. Add the onion, garlic, and a pinch of salt, sweating until softened, 5-6 mins.

6 Stir in the tomatoes, dried herbs, and a splash of water. Bring to a simmer, stirring, and then reduce to a low heat, cooking until slightly thickened, 10-15 mins.

7 Season to taste with salt and pepper. Preheat the oven to 190C/gas 5.

8 Spoon the sauce around the cannelloni and season each roll with a little pepper.

9 Bake until the aubergine is tender and starting to colour, about 30-35 mins.

10 Remove from the oven and let cool briefly before serving with a garnish of basil leaves.

PRAWN CURRY WITH SPINACH AND YELLOW PEPPER Most takeaway curries are loaded with heavy ingredients.

This curry is a twist on the traditional without compromising on flavour or nutrition, and is packed with high-quality protein and healthy fats.

Serves 4 Preparation and cooking time: 50 mins Facebook.com/TopSanteMagazine

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FOOD | LOW CARB

Prawns are a nutrient-dense seafood that are essentially carb-free and a good source of copper. This mineral was found to play a role in the breaking down of fat cells so they can be used for energy, by researchers in the US.

■ Large onion 1, roughly chopped ■ Green chilli 1, roughly chopped ■ Fresh ginger 1tbsp, peeled and roughly chopped ■ Garlic cloves 4, crushed ■ Avocado oil 3tbsp ■ Ground turmeric 2tsp ■ Ground cumin 1tsp ■ Ground coriander 1tsp ■ Paprika 1tsp ■ Tomato purée 1½tbsp ■ Coconut milk 500ml ■ Yellow peppers 2, cored, seeded and cut into strips ■ Fresh or frozen prawns 300g, thawed if frozen, peeled and deveined Sign up to our newsletter at topsante.co.uk

■ Baby spinach 100g, washed ■ Lime 1, juiced ■ Desiccated coconut 1tbsp ■ Coriander handful, chopped ■ Salt ■ Freshly ground black pepper 1 Purée the onion, chilli, ginger, and garlic in a food processor until paste-like. Heat the oil in a casserole dish set over a moderate heat.

2 Add the onion purée, frying until dried out and starting to colour, stirring frequently, about 4-6 mins.

3 Stir in the spices, cooking over a reduced heat until the oil starts to bubble up from beneath,

about 2 mins.

4 Stir in the tomato purée, cook for 1 min, and then stir in the coconut milk.

Bring the curry to a simmer and cook over a medium-low heat for 15 mins until slightly thickened, stirring from time to time.

5 When ready, stir in the peppers, prawns, and spinach, cooking for a further 4-5 mins until the peppers are tender to the tip of a knife and the prawns are cooked through. Season to taste with lime juice, salt and pepper.

6 When ready to serve, divide the curry between four bowls and top with desiccated coconut and some chopped coriander. TS TOPSANTÉ 95

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IT INCLUDES FEATURES SUCH AS… • Channeling your natural energy • Decluttering your mind • Looking slimmer using simple posture techniques • Strengthening your mind with creativity • A new year walking plan • Expert lead gym-tweaks • How to revamp your beauty regime • A 7-day happiness boosting diet

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For full terms and conditions visit shop.kelsey.co.uk/terms

FOOD AND DRINK | COLUMNIST

THE MINDFUL DRINKER

A FRESH START! Dry January or Veganuary? Whatever ‘anuary’ you are embarking on this month, our columnist and drinks expert Sam Rice has the drink for you. Find her @midlifekitchen and at stealthhealthblog.com.

D

ISCLAIMER! I’M NOT REALLY one for month-long challenges, mainly due to a sheer lack of willpower. I’ve been on an alcohol moderation mission since starting this column last July, so my booze intake in the run-up to Christmas wasn’t as high as in previous years. However, for those of you out there who are doing either Dry January or Veganuary, here are a few drink tips to help you succeed.

In terms of Veganuary – the campaign to give up all animal products for the month – it may not have occurred to you that, other than milk, what you drink may be affected.

For example, in wine production, a process called ‘fining’, which clarifies the wine, often involves animal products. The most commonly used fining agents are casein (a milk protein), albumin (egg whites), gelatin (animal protein) and isinglass (a protein derived from fish). Happily there are lots of wines available now that are certified vegan.

Most of the supermarkets now have vegan ranges and Aldi in particular has an excellent selection, which you can buy online.

BINNING THE BOOZE

If Dry January is your thing, it’s a good idea is to have a couple of alternatives in the fridge for those ‘drink o’clock’ moments. I find a really nice tonic water with ice and a slice scratches the itch. There are some lovely artisan ones I’ve been drinking recently from Gallybird (gallybird.com) and Merchant’s Sign up to our newsletter at topsante.co.uk

3

WINES TO TRY

Attention vegan fizz lovers, Lambrini (£5 for 750ml, groceries.asda. com) has launched its first ever fully sparkling and it’s only 5.5%, great if you are trying to reduce your alcohol intake this month too.

Heart (ocado.com), which feel like a treat.

If beer is more your thing, my favourite is Heineken 0.0, which is widely available, or for a craft beer vibe try the new range from Infinite Session (infinitesession.com).

And if you’re doing Dry Veganuary, i.e. combining them both, there are more and more products popping up on the shelves that are both vegan and alcohol-free. My favourite so far is the Zera range (see box). I sampled the rosé version, which is possibly better suited to a summer punch but happily the range has been extended and now includes a full-bodied cabernet sauvignon.

Have a wonderfully healthy January and look out for next month’s column where I’ll be discussing alcohol and allergies. Until then, santé!

Sam x

This spicy Marqués de Cáceres Rioja Crianza 13.5% ABV (£9.49 for 750ml, drink supermarket.com) is perfect with pasta and rich tomato sauces and is free from any animal products.

The new alcohol-free range Zera (£6.99 for 750ml, hollandand barrett.com) is vegan and includes a cabernet sauvignon, chardonnay and also a sparkling chardonnay – cheers!

TOPSANTÉ 97

You can

VEGAN! If you’re going totally plant-based this month as part of Veganuary, these dishes will keep you inspired.

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FOOD | VEGAN FOOD

Jackfruit isn’t a complete protein, so this meal includes an edamame bean side dish to help it along. Eating soy products such as edamame beans, may help improve bone health, according to a study from the University of Missouri-Columbia.

PEKING CRISPY JACKFRUIT PANCAKES This is a vegan version of Peking duck – aromatic, crispy shreds of jackfruit with plenty of hoisin sauce and crunchy cucumber. It uses untoasted sesame oil here rather than the more widely available toasted sesame oil, which is a flavour that tends to dominate.

Serves 2 Preparation time: 5 mins Cooking time: 20 mins For the pancakes ■■Baby jackfruit 400g can ■■Soy sauce 3tbsp ■■Chinese five spice ½tsp ■■Rice vinegar 1tbsp ■■Crushed Szechuan pepper ½tsp ■■Untoasted sesame oil 2tbsp ■■Cucumber ½ ■■Spring onions 3 ■■Chinese pancakes 10-12 ■■Hoisin sauce, to serve For the edamame and broccoli ■■Tenderstem broccoli 150g ■■Untoasted sesame oil 2tbsp ■■Edamame beans 120g frozen ■■Garlic clove 1, finely chopped ■■Fresh root ginger 1tbsp, finely grated ■■Sesame seeds 1tbsp ■■Salt 1 Preheat the oven to 200C/gas mark 6. Drain the jackfruit and break it up into coarse shreds. Mix it in a bowl with the soy sauce, five spice, vinegar, Szechuan pepper and sesame oil. Spread the mixture out on a baking tray and roast for 15-20 mins, until starting to crisp and colour at the edges.

2 Meanwhile, halve the cucumber lengthways and remove and discard the seedy core with the tip of a teaspoon. Cut the rest into thin matchsticks. Trim the spring onions and shred them lengthways.

3 To make the edamame bean dish, boil or steam the broccoli for 3 mins, until just tender. Heat the untoasted sesame oil in a wok or frying pan. Add the beans and broccoli and stir-fry for 2 mins, until the beans have warmed through. Add the garlic, ginger, sesame seeds and a good pinch of salt. Cook for 1 more minute, making sure the garlic and ginger doesn’t catch and burn.

4 When the jackfruit is ready, warm the pancakes.

Take everything to the table so that people can build their own pancakes. Serve the beans and broccoli on the side.

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TOPSANTÉ 99

FOOD | VEGAN FOOD

BEETROOT AND RED WINE RISOTTO Not a dish to eat when wearing a white T-shirt, or on a first date!

Risottos are usually made with white wine; that would work equally well here taste-wise, but red wine seems more in keeping with the colour scheme, plus it adds a wintry, stew-like taste. You could use pearled spelt or barley instead of rice; but they may require a little more time and stock to cook.

Serves 2-3 Preparation time: 10 mins Cooking time: 35 mins

■■Olive oil 2tbsp ■■Red onion 1, finely chopped ■■Celery stick 1, finely chopped ■■Large beetroots 2, peeled and grated ■■Garlic clove 1, finely chopped ■■Rosemary leaves 1tsp, finely chopped ■■Arborio rice 200g ■■Red wine 175ml ■■Hot vegetable stock 800ml ■■Nutritional yeast 2tbsp ■■Walnuts 30g, toasted and chopped ■■Parsley leaves small bunch, chopped ■■Salt and pepper 1 Warm the olive oil in a saucepan.

Add the onion, celery, grated beetroot and a pinch of salt. Cook gently for 10 mins, until starting to soften.

2 Add the garlic, rosemary and rice.

Cook for 2 more mins, before tipping in the red wine. Let it cook away until the wine has been absorbed.

3 Reduce the heat to medium-low and add a ladle of hot stock. Cook gently, stirring often, until the stock has been absorbed. Add another ladle of stock and repeat until the rice is tender; this will take 20-25 mins.

4 Let the risotto rest for 5 mins, then stir in the nutritional yeast until dissolved. Taste and tweak the seasoning with salt and pepper, then serve sprinkled with the walnuts and parsley.

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You’ll help keep your peepers in good shape by eating beetroot. Researchers at the Westmead Institute for Medical Research found the red root vegetable, along with leafy greens, can help cut the risk of developing certain types of macular degeneration.

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Adding garlic to your diet could help keep your brain sharp in later years according to research form the University of Louisville. Researchers recently found that garlic helps promote memory consolidation and that this was related to gut bacteria.

ROASTING TIN LAKSA This is a hearty bowl of South East Asian-inspired noodles. It is usually made in a pan but, squash roasted in a tin always seems to taste better, so it’s good to make it in the oven.

Serves 2 Preparation time: 10 mins Cooking time: 35 mins ■■Squash 500g, chopped into 2cm chunks ■■Shallots 4, cut into wedges ■■Vegetable oil ■■Coconut milk 400g can ■■Vegetable stock 300ml ■■Lemon grass stalk 1 ■■Lime leaves 4 ■■Rice noodles 100g ■■Baby spinach 100g ■■Coriander leaves small handful, roughly chopped Sign up to our newsletter at topsante.co.uk

■■Salt and pepper ■■Lime wedges, to serve For the laksa paste: ■■Ground cumin 1tsp ■■Ground turmeric 1tsp ■■Fresh root ginger 1tbsp, finely grated ■■Garlic clove 1 ■■Red bird’s eye chillies 3, stalk ends cut off ■■Soy sauce 1tbsp ■■Flavourless vegetable oil a dash (optional) 1 Preheat the oven to 200C/gas mark 6. Place the squash and shallots in a roasting tin and oil and season them.

2 Pop into the oven for 20 mins.

3 Meanwhile, make the laksa paste by blending all the ingredients together in a small food processor. Alternatively,

bash them together in a mortar and pestle, adding a dash of oil if it has difficulty coming together.

4 When the squash and shallots have had 20 mins, stir in the laksa paste, coconut milk and stock. Give the lemon grass stalk a bash to split it open and throw that into the tray along with the lime leaves. Return to the oven for a further 10-15 mins, until the squash is tender.

5 Cook the noodles in a saucepan of salted boiling water according to the packet instructions. Cool immediately in cold water and drain well.

6 Remove the roasting tin from the oven and pluck out the lemon grass and lime leaves. Stir in the spinach.

7 Divide the cold noodles between two warm deep bowls. Ladle the laksa broth over the top, sprinkle with the coriander and serve with lime wedges.

TOPSANTÉ 101

Black-eyed beans are a great source of fibre, making them good for your digestion.

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FOOD | VEGAN FOOD

JERK STEW WITH ACKEE Ackee is a tropical fruit with soft, creamy flesh. It is often used in vegan cooking as a scrambled egg substitute, as it resembles eggs both in appearance and texture.

Canned ackee is sold in larger supermarkets or online. If it isn’t to your taste, serve the stew with rice instead.

Serves 2 Preparation time: 10 mins Cooking time: 30 mins For the jerk seasoning ■■Allspice berries 1tbsp ■■Black peppercorns 1tbsp ■■Dried thyme 1tbsp ■■Caster sugar ½tbsp ■■Cayenne pepper 1tsp ■■Ground cinnamon 1tsp ■■Ground ginger ½tsp ■■Ground nutmeg ½tsp For the stew ■■Vegetable oil 2tbsp ■■Spring onions 3, sliced ■■Sweet potatoes 400g, cut into 2cm cubes ■■Garlic clove 1, finely chopped ■■Jerk seasoning 2tbsp (see above) ■■Chopped tomatoes 400g can ■■Black-eyed beans 400g can, drained ■■Vegetable stock 400ml ■■Peanut butter 1tbsp (optional) ■■Baby spinach 100g ■■Lime 1 ■■Salt and pepper

For the ackee ■■Vegetable oil 1tbsp ■■Spring onions 2, sliced ■■Roasted peppers 150g, sliced ■■Ackee 540g can, drained 1 To make the jerk seasoning, grind everything together in a mortar and pestle, blender or spice grinder. Store in an airtight jar until needed.

2 Now make the stew. Warm the oil in a saucepan. Add the spring onions, sweet potatoes and a pinch of salt. Cook gently for 5 mins, until the spring onions start to soften.

3 Add the garlic and jerk seasoning to the pan and cook for 1 min, stirring to make sure the spices don’t burn. Tip in the tomatoes, beans and stock. Bring to the boil, then reduce the heat to a simmer and cook for 20 mins, until the sweet potatoes are tender.

Mix the peanut butter, if using, with a ladle of liquid and add to the pan.

4 Meanwhile, cook the ackee.

Warm the oil in a pan. Add the spring onions and fry over a medium heat for 5 mins, until softened. Add the peppers and ackee. Cook for 5 mins, stirring very gently every so often, until warmed through.

5 When the stew is ready, stir in the spinach until wilted.

Taste and tweak the seasoning with salt, pepper and a squeeze or so of lime juice.

Serve the ackee alongside the stew, as you would rice. TS

Taken from Dirty Vegan: Another Bite by Matt Pritchard. Published by Mitchell Beazley, £20.

Photographs: Jamie Orlando Smith.

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TOPSANTÉ 103

ASK THE EXPERTS We love to hear from you. If you have a question for any of our experts, email topsante.talkback@ kelsey.co.uk or tweet us @TopSanteUK.

NUTRITION EXPERT

Sarah Flower is a nutritionist, health campaigner and author of Eating to Beat Type 2 Diabetes. (sarahflower.co.uk)..

Q

A

Lactose intolerance differs from a food allergy. An allergic reaction can happen within two hours of being exposed to the food, in some cases within minutes. Allergies raise IgE antibodies and can affect our airways, skin and digestive system and can, in some cases, be fatal. Food intolerances on the other hand can take up to 72 hours to show and these reactions, caused by raised IgG antibodies (Immunoglobulin Gs), can be much more subtle and are never fatal. Over time, a raised IgG can cause inflammation, especially on the digestive tract. This can cause a range of symptoms as our digestive tract is not only there to deal with food, but over 80 per cent of your immune system comes from your gut. Despite the name of lactose

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intolerance, you are not intolerant to lactose, you are actually deficient in an enzyme called lactase, which helps break down and digest lactose. Your GP can test for this using a breath test.

When you are lactose intolerant, you will need to avoid exposure to all lactose. We are lucky in the UK as we now have a good selection of lactosefree dairy products. However, the hidden milk/dairy in food will not be lactose free and this is where you will need to take care – cakes, biscuits, soups, sauces, chocolate and sweets to name but a few. Milk intolerance is something else; if you have a positive reaction to cow’s milk, you should avoid lactose-free milk as well.

This is because the reaction involves the milk protein, and not the milk sugar (lactose).

PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.

I have been told I am lactose intolerant. Does this mean giving up all milks, cheeses and yogurts, or are some ok? What should I look for?

ASK THE EXPERTS | YOUR QUESTIONS

Q

When it’s cold I always reach for comforting, carby food. How can I satisfy my winter cravings, and still eat healthily?

A

It may sound strange but eating more fat and protein will curb the carb craving and keep you satisfied. And if you focus mainly on eating healthy fats, with a little protein and very low carbs, you can switch from burning predominantly carbs as a fuel to burning fat. However, if you are eating a high-fat diet you must keep carbs low, to no more than 20 per cent per day, otherwise you will end up putting on weight.

Carbs stimulate an insulin response and this in turn stimulates a hormone called ghrelin, which growls at you to eat more and more. Another hormone, leptin, tells your brain when you are full. Foods high in carbs, especially fructose (fruit sugar) , turn off your leptin response, causing you to feel hungry all the time. Lowering your carbs and increasing fat and protein does not affect the ghrelin or leptin response, so you’ll be less hungry and also stay fuller for longer. High-carb foods include sugar, rice, bread and pasta. Instead, choose foods such as meat, dairy, eggs, fish, nuts and seeds, green leafy vegetables and berries.

Q

I have started measuring my waist rather than weighing myself to keep an eye on my health and I find the measurement can vary by as much as 7.5cms (3ins) in a matter of a day or two. Is this simply the result of bloating? How do I avoid it?

A

Firstly, bloating is not normal. It needs to be investigated by your GP. Once you have been checked out, you can then look at dietary changes to help reduce bloating depending on its cause. IBS is a very common reason for bloating and restoring good gut health is paramount. Common triggers are stress, allergies/intolerances, poor gut health, poor diet, dehydration, wheat/gluten, dairy, coffee, spicy or

fatty food and high sugar diets. See your GP first and ask to be referred to a nutritionist to discuss things in more detail.

As for using waist measurements rather than weighing yourself – I am a fan of this. When we are embarking on dietary changes to lose weight, the scales can be our biggest enemy as fluctuations can cause us to lose confidence.

Measuring gives a truer picture of your progress.

TOPSANTÉ 105

ISA-JANE HOLMES is a personal trainer and fitness blogger (wildcatfitness.co.uk).

Q

When we get into winter I always tend to slow down and stop going to exercise classes. What tips do you have for keeping up with fitness and staying active at this time of year?

A

If you feel sluggish and tired from not doing much then there are plenty of ways to get active that don’t involve attending fitness classes. While a lot of us focus on pushing ourselves during a run, cycle, or class, a great way to up your overall calorie burn is through “NEAT” – Non Exercise Activity Thermogenesis. Basically this is all activity done when not exercising or sleeping. If you are active enough, the accumulation of lots of small activities can add up to a greater calorie burn than 45 minutes of concentrated exercise in an otherwise relatively sedentary day. Tasks such as DIY or gardening 106 TOPSANTÉ

Q

How much and what sort of exercise should I do to burn off fat?

A

The amount of fat you can burn during exercise is dependent on several variants. Body composition, level of fitness, diet and general health all play a part, as will your lifestyle itself. Many people do high intensity workouts for 45-60 minutes, but then remain largely sedentary for the rest of the day. However, being active in general will help you burn fat over a longer period of time (see my other answer, below left, for ideas).

There’s no such thing as a perfect fat burning exercise – whatever workout you’re doing, your results will be dependent on the effort level you’re putting in. For example, 15-20 minutes of sprint or hill intervals will burn more than a 40-minute steady jog. Your heart rate will increase more and at a faster rate when pushing your body in short bursts of intense sprints than a continuous pace jog.

It’s also worth remembering that exercise that involves larger muscle groups will burn off more as the greater the muscle recruitment, the more energy expended during a workout. This would include exercises working your quads, glutes and back for example. Any kind of load-bearing or resistance training is great for fat burning, as muscles require more energy post workout to repair, meaning the overall burn of a session can be higher.

will up your daily NEAT totals.

Having days of being overall pretty active, rather than concentrating activity into a short space of time will help keep your metabolic rate up, even if you feel you’re doing fewer formal exercise sessions than at other times of the year. You could also create your own home circuit of bodyweight moves such as squats, lunges, push-ups, tricep dips and plank.

Do one minute of each of these moves, back to back, rest for a minute and then do it again 5 more times. In less than half an hour you’d have worked your legs, arms and core.

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ASK THE EXPERTS | YOUR QUESTIONS

Q

I’ve always felt my teeth are not as white as I’d like, though my hygienist says they are a normal colour.

What is the safest way to bring up the whiteness?

A

DENTAL EXPERT

Dr Reena Wadia is a periodontal specialist with a clinic in central London (rwperio.com).

Q

My gums have receded, particularly around my canine teeth. Can I reverse this or at least prevent my gums receding more?

A

You may be prone to gum recession if your teeth are positioned on the outer edge of your jawbone (naturally or following braces) and/or if your gums are very thin. Usually there is something that causes this recession, which might include overzealous brushing or plaque and gum disease.

Once the gum has receded it won’t naturally revert back to where it was. Catching it early

means that it may just be a case of monitoring it and ensuring the reasons for it happening are corrected. This might include checking how you are brushing your teeth and/or providing gum disease treatment.

However, if further treatment is required, the exact procedure recommended by your dentist will depend on the aims of the treatment. This is likely to involve some sort of gum graft surgery.

First of all, make sure you have a good routine. Do not underestimate the value of good brushing and interdental cleaning. Invest in an electric toothbrush and learn to floss or use interdental brushes.

It’s a good idea to keep a check on your diet too. Anything that can stain a white T-shirt will generally stain your teeth. So, minimise frequent intake of drinks such as tea, coffee and red wine.

Make sure you visit your hygienist regularly for professional cleaning.

Advanced polishing using Airflow would be recommended. This aims to remove stains that traditional scaling and polishing may not remove. This system uses a combination of fine powder particles, compressed air and water.

Patients do not tend to experience any sensitivity or discomfort. The results are immediate and leave patients with cleaner teeth and fresher breath.

If the advanced polishing treatment is not enough then you may want to consider whitening. Teeth whitening is a form of dentistry and should only be carried out by a dentist or another regulated dental professional, such as a dental hygienist or dental therapist, on the prescription of a dentist. Some beauty salons offer teeth whitening but if there’s no dental professional present this is illegal, and it may put your oral health at risk.

SEND US YOUR QUESTIONS ON: ● Beauty ● Fitness ● Nutrition ● Sleep ● Relationships ● Menopause ● Mental health Email topsante.talkback@kelsey.co.uk TS

TOPSANTÉ 107

IN ASSOCIATION WITH

MENOPAUSE EXPERT Your menopause questions answered…

I am 50 years old and on HRT. Do I need to have extra mammograms?

Women who use HRT do not y extra grams.

Like all women you should be on the lookout for any changes in what’s normal for you and your breasts and report any changes to your doctor. This might be a lump,

some new tenderness, a puckering of the skin or any change in nipple shape or direction (for example if they become inverted).

You should still go for the three-yearly mammogram, which is offered on the NHS screening programme.

TopSanté PROMOTION Sylk is a plant- and waterbased lubricant that makes sex more comfortable and enjoyable. The pH-friendly, hormone-free, paraben-free formula hydrates and soothes soreness and dryness. It’s available on NHS prescription and at chemists. You can try a sample for free by visiting sylk.co.uk.

Q

When I have sex, I am so dry that it it hurts. I know my partner would hate to know that but I am too embarrassed to tell him and I don’t want him to stop, what can I do?

108 TOPSANTÉ

help. If you discuss it with your partner and say that there is an easy solution, which involves using a natural lubricant, such as Sylk, I am sure he will be happy to include this in your lovemaking together.

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PHOTOGRAPHS: SHUTTERSTOCK.

MENOPAUSE EXPERT Kathy Abernethy is a Senior Menopause Nurse Specialist and author of Menopause: The One Stop Guide (kathyabernethy.com).

Vaginal dryness is a very common symptom experienced during the menopause.

This can make sex quite uncomfortable and painful for you, but there are things you can do to

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TOPSANTÉ 109

BEAUTY | AWARDS

Get £400-worth of haircare products!

By voting in our 2020 haircare awards you’ll be in with a chance of receiving all the winning products!

I

S THERE A SHAMPOO you just can’t live without? A styling product that always does the trick? Or a mask that really revives your locks?

If so, please vote for it in our new beauty awards, this time focusing purely on hair products.

In acknowledgement of the fact there are just so many beauty products, we felt it was impossible to cram them all together into one lot of awards, as we’d be missing out so many categories. That’s why we split them into facial skincare, haircare, and bodycare.

Testing is currently under way for our haircare categories with our panel of testers all aged 35+, and the results will be announced in the March issue of the magazine.

HOW TO ENTER 1 Go to topsante.co.uk 2 Click on the ‘Awards’ tab.

3 Click on the top story about haircare awards 4 Fill in a few details and select your brand That’s it! Entries can be made up until January 9, 2020. Only one vote per person will be counted. Good luck!

110 TOPSANTÉ

CAST YOUR VOTE NOW!

How you can take part is by visiting our website (see left). It takes less than a minute just to fill in a few details then choose your brand from the dropdown list. If your fave isn’t there, write them in at the bottom in the open category. Any brand can be voted for.

One lucky entrant will then receive a bundle of all the main winning products, which will be worth hundreds of pounds!

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LETTERS | YOUR VIEWS

Loving the

HEALTHY LIFE Discover how Top Santé readers are tackling their stress, fears and exercise injuries thanks to our features.

TIP

I’M GOING TO TACKLE MY FEARS TOO!

STAR LETTER

COMPILED BY YVONNE MARTIN.

Your feature ‘Overcoming My Fear of Life Set Me Free’ (November) was an important article. It told how Paula McGuire learned to combat her anxieties to transform her life. Learning to overcome your fears can be challenging. All fears are learned and no one is born with them. The good thing is that they can be unlearned by practising selfdiscipline repeatedly, as Paula learned. Facing her fears has changed her life for the better and has inspired me to get to work on my own fears and worries. Fear is a terrible feeling that has undermined my happiness and held me back but I won’t let it any longer!

Geena, London Congratulations Geena you’ve won our star letter prize: a Steven Carey Professional Super-Motor Hair Dryer (£79, stevencareyhair.co.uk), which dries hair quickly and helps create shine and reduce frizz.

Stress has run me ragged of late, but I took heart when I read your ‘9 Ways to Beat Stress’ feature (Nov). It contained so many tips I could use to help keep stress from overtaking my day. These simple strategies, such as taking time to meditate, getting enough sunlight and listening to my favourite tunes, all work. I used to find it difficult to unwind and settle my mind but by incorporating your ideas into my life I can now manage much more easily.

Geri, Clwyd

A chiropodist told me to always turn my socks inside out when washing them as verucca viruses stay alive on dead skin cells! By washing the skin away you avoid re-infecting yourself.

Audrey.

WHAT TO DO WHEN YOUR BODY SAYS ‘NO’

I was most grateful for your feature ‘Exercise Pain-Free’ (November) as I always seem to be carrying an injury. I play football, go horseriding, running and to the gym, plus organise a hula-hooping class with my daughter. However, getting an injury can really stop my routine in its tracks. Sometimes my mind is ready to go but my body says ‘no’!

Finding out how to make a quick recovery if I do hurt myself was very useful. I have a knee injury at the moment, so I’ll keep things lowimpact to avoid putting more strain on it. And I’ll go slowly when I restart exercising. Thank you for all the helpful tips!

Ilana, Wirral.

Win! SEND US YOUR THOUGHTS

WORTH

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Next issue’s star letter writer will win a PMD Clean (£89, uk.pmdbeauty.com), which is a vibrating facial cleansing device that will leave your complexion looking lovely. Email letters to topsante.talkback@kelsey.co.uk.

TOPSANTÉ 111

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EXPERT | INTERVIEW

WORD WITH…

Alison Cullen

The nutritional therapist, vegan, and veg enthusiast spills the beans on her work and why good digestion is crucial.

Growing up on a farm was a real eye-opener. I went veggie in my teens, wanting to change the world and stop cruelty to animals, but I’ve since learned being veggie or vegan doesn’t suit everyone’s constitution. If you do eat animal products, however, I recommend sticking to unprocessed,

penty of water, move about and sleep.

Herbal remedies are good too, as they’re medicinal foods and tend to work quickly, as well as being available in tincture format for easy uptake. A.Vogel’s digestive bitters have been a game-changer for so many of my clients. I’m increasingly seeing women going through the menopause who refuse to suffer in silence, which is great.

No-one believes the big difference chewing properly can make to their health until they do it!

Beetroot, fennel and asparagus are some of my favourite foods.

Anything I can eat 10 minutes after picking from my garden is the best. I do like a good birthday cake every so often though!

I worked in a health store after university and soon realised digestion underpins everything.

That’s why I became a nutritional therapist. Nutrition can quickly make a difference to someone’s health, which is really encouraging and makes my job worthwhile.

114 TOPSANTÉ

high-quality produce so you know where an animal came from and how it was treated.

I believe in keeping active all day – I’m a bit of a fidget! Humans are not designed to sit around. My partner and I love our two-seater canoe – he’s brilliant at canoeing so I can just go along for the ride!

The simple things are the most important. Breathe properly, drink

My best advice is to chew properly! It’s free, easy, and makes a big difference to your health – no one believes this until they do it, by the way!

I’m often amused by the excuses people find for not improving their diet. My current favourite is from someone who, when told he needed to swap white bread for brown, said, “Can’t I just toast it?”. ● Alison Cullen is a nutritional practitioner and education manager for A. Vogel (avogel.co.uk).

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WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: SHUTTERSTOCK.

The best way to start my day is with an early morning run around my village. Despite not being a natural runner, I love to get out and close to nature – I admire plants in hedgerows and check on the progress of the Highland calf down the lane! I like to do a few Pilates stretches, too. I also drink heaps of warm water and herbal tea, which revs up my metabolism.

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