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BEAUTY/FOOD/FITNESS/SELF/EXPERTS OCT/NOV 2017 ISSUE 137

IN PURSUIT OF HEALTH & HAPPINESS!

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165 best foods for...

THE HOLLAND & BARRETT MAGAZINE

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GLOWING SKIN MIDWEEK VEGGIE MEALS & GLOSSY HAIR

Cut your breast cancer risk ● Stop the winter blues before they start

CONTENTS PY P A H K C A N #S 14

HEALTHY CLINIC

HEALTHY START

26 Health by stealth Simple

reader wellbeing tips that work

29 Is caffeine good or bad for you? Two experts lock horns 30

COVER STORY

things we all should be doing

55 The art of ayurveda This ancient Indian practice is back in vogue – here’s why to try it

Recharge your

sex drive We’re doing it less – here’s how to get the passion back

HEALTHY BALANCE 38 “Feeling calm is better than running marathons”

59 Embrace the menopause If you take action you can ease your symptoms

62 What does it do? Cod liver oil

Presenter Fearne Cotton on yoga, cooking and being a cool mum

Upgrade your down time Why everyone should have a hobby

44 Sugar, veganism, clean eating and you The results of our food survey are in…

49 Work-life balance Are you an annoying colleague?

COVER STORY Cut your breast cancer risk Five

COVER STORY Stop the winter blues Advice for those

affected by the darker months

68 Should I try it? DNA testing 71

The lowdown on … Sleep

72 What’s happening…? When you get stretch marks

The health influencer TV’s Dr Dawn Harper

The edit The latest in health

HEALTHY GLOW

80 Hair playForget high maintenance styles, try these ideas

83 Your face or mine? Forget pink deodorants and ‘masculine’ body sprays, genderless beauty is the future

COVER STORY Clean up your beauty act The new free from

skincare regimes to try

93 The beauty influencer Cruelty-free beauty blogger Suzi Scheler

HEALTHY FOOD 98

the

FOOD ıssue

115

COVER STORY Midweek veggie meals Five tempting

dishes from food blogger Sarah Britton

105

COVER STORY Glowing skin and glossy hair

A nutrient-packed lunch to keep you looking and feeling radiant

108 How do I cook with…? This issue, our store cupboard hero is cinnamon

111 The food influencer Ella Mills on what’s happening in her world right now

112 In season We’re cooking with okra

115

COVER STORY Eat yourself healthier Our special section

covers how to eat to beat colds, lose a bloated tum and ease brain fog

HEALTHY ACTIVE 124

COVER STORY Stronger, fitter, leaner

The merits of weight lifting

127 The kit list Sports bags 129 The fitness influencer Ex-Olympian Greg Whyte

131 Master the move Tricep dips

108

IN EVERY ISSUE 7

Editor’s letter

Vouchers Save £££s

Contributors Meet our experts

Your say Share your views

News Health, food and more

133 Fit clinic Expert Niki Rein 135 Class crashers Meta-Row

20 Subscriptions Get a great gift

136 The simple things

134 Win! A woodland break

A Swedish break that has it all: nature, good food and city life

131

36 Giveaways Prizes just for you

154

139 Reader offer Fab holidays

154 My core four Singer Belinda Carlisle ON THE COVER Photograph Andre Schuster/ Getty Images

141 REWARDS FOR LIFE NEWS & OFFERS... … including win a break at the luxurious Douneside House in Scotland – but just for members of Holland & Barrett’s rewards for life loyalty scheme. Not a cardholder yet? It’s easy to join – turn to page 144 for details on how you can sign up.

127

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WELCOME TO HEALTHY A

The healthy team

s we proudly launch our first Food Issue, the controversy around one topic, clean eating, is showing no signs of abating. Here at healthy we were early adopters of clean eating. We ran our first piece on it, Clean Start, back in 2014, and covered it regularly throughout 2015. This was before the slew of bloggers emerged promoting their ‘clean eating’ lifestyles. It was also before the ensuing onslaught of attacks on clean eating and those bloggers – blaming it for everything from causing eating disorders to making people think it will cure cancer. In all the noise, not wishing to be misconstrued, we quietly ditched the words ‘clean eating’ – so did some of those bloggers. It’s perhaps not surprising then that in our first ‘healthy eating’ food survey, a significant number of you – clued-up healthy readers – confessed to being confused about clean eating. Let’s be clear. Clean eating is eating food as close to its unprocessed state as possible. That’s it. An apple over a packet of crisps. Homemade soup over a ready-meal. Who could argue with that? To flesh it out – that means limiting refined carbs, such as pizza, doughnuts and cakes. It doesn’t mean not eating dairy, or wholemeal bread, or even good quality meat, if that’s your thing. I love my Saturday morning post-workout snack – an organic full-fat flat white and peanut butter on sourdough toast. At healthy, we talk to a lot of health experts about food and they all, without exception, say the same thing. Eat plenty of veg, wholegrains, moderate amounts of lean protein and healthy fats, and cook your food yourself as much as possible. Clean eating in other words. Make everything else a treat. It’s a simple message at heart – follow it and you can’t go wrong.

Editorial Director Ellie Hughes Art Director Joanna Levitas Managing Editor Marie Farquharson Senior Sub-Editor Cheryl Freedman Lifestyle Writer Francesca Specter Picture Editor Beverley Ballard With thanks to Laura Potter Production Director Nigel Mackay Advertising Production Manager David Ryder Group Promotions Manager Sally Gue Senior Sales Executives Jessica Stares and Julian Sinclair Classified Sales Executive Paul Aird Inserts Manager Tszkwan Chan Senior Account Manager Jamie O’Hanlon Commercial Director Healthy & Healthy For Men Michelle Chandler-Campbell Account Executive Emily Maitland Group Account Director Dafina Keys Managing Director Jackie Garford Creative Director Phil Tristram Director of Content Joely Carey Finance Director Keith Amess Chief Executive Officer Nicola Murphy

Holland & Barrett Chief Executive Officer Peter Aldis Legal Director Lisa Garley Evans Head of Brand and Marketing Emma Hobbs PR/Magazine Executive Charlotte Gill hollandandbarrett.com

Photograph Paul Buller. Hair and make-up Roisin Donaghy at Joy Goodman agency

The River Group Garden Floor, 16 Connaught Place, London W2 2ES Telephone: 020 7420 7000 Fax: 020 7583 8598 Email: healthy@therivergroup.co.uk Website: healthy-magazine.co.uk © The River Group 2017 ISSN: 1477-156X To advertise in healthy, call the sales department on 020 7420 6589 No part of this magazine may be reproduced without the permission of the publisher. Distribution by Seymour. Colour reproduction by Zebra. Printed by Wyndeham Group. This magazine is printed on chlorine-free paper taken from a sustainable source. The opinions expressed in healthy are not necessarily those of the publisher, but of individual writers. Advice is for information only and should not replace medical care. Check with your GP before trying any remedies. Due to the current legislation in the Republic of Ireland, some products mentioned in healthy magazine may not be available from all Holland & Barrett stores. All prices correct at time of going to press.

ABOVE: Discover what’s bothering you about so-called healthy foods – we reveal our survey results on page 44 #snackhappy – sign up to our campaign for better snacks page 14

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PPY

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WHO’S IN YOUR BEAUTY

Eat your way to younger looking skin

HEALTHY

Our contributors reveal their favourite healthy snacks

SALLY MOSS

Strength coach Sally spoke about the benefits of lifting weights for women (page 124). ‘I love eggs! I have them for breakfast every morning. For a snack I’ll have them boiled usually with an apple for a tasty, balanced mini meal. Eggs are high in protein and fat, and the apple provides the carbs and fibre.’

HEALTH Learn how vitamin D could stave off cold

FOOD

Discover the healthy snack for you

FEEL GOOD EVERY DAY

Visit healthy-magazine.co.uk for your #snackhappy inspiration

MIRIAM AKHTAR Positive psychologist Miriam celebrated the wellbeing benefits of hobbies (page 41). ‘My favourite healthy snack is #avotoast – mashed avocado, chopped spring onion, squeeze of lime and shake of chilli flakes on toasted sourdough. It’s a heavenly, sugar-free treat after wild swimming (an activity so uplifting that there’s no craving for a sugar fix afterward).’

LANCE WORKMAN Evolutionary psychologist Lance shed light on SAD (page 65). ‘An excellent snack for a vegetarian like me is houmous, pitta bread and olives. Not only does it have a healthy blend of protein and carbohydrate, it also has antioxidant and antimicrobial properties. Plus, the taste makes you feel like you are on holiday in the Med!’.

SAM FARMER

Photographs Getty

Entrepreneur Sam shared the philosophy behind his unisex skincare range (page 86). ‘I love almonds flash fried in harissa paste. It’s quick and the harissa adds a real kick. No processed sugar and all the benefits of their nutritional content, what’s not to like?’.

FITNESS How to start boxing

PLUS! LEARN HOW TO BE A MORNING PERSON healthymagazine

JULIE COLE Psychotherapist and couples counsellor Julia told us how to boost our sex lives (page 30). ‘My favourite snack is probably dried dates, preferably medjool dates. I just eat one or two as they are quite high in natural sugar, but have a toffee flavour that is delicious.’

@healthymag healthymagdaily

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Write, email, tweet or Facebook us – get in touch, we love to hear from you!

ON TWITTER

S TA R L E T T E R

@LouRasen1972 ‘Great magazine totally my fave at moment.’

Organic growth Thank you for the timely article How to go organic this September (September). After years of eating ‘diet’ ready-meals snacks, with no weight loss, this year we switched to a healthier eating plan – lots of healthy fats, proteins and veg and almost no processed food. After six months, I’d lost 2½st and my husband 1st. As my food knowledge has grown, I’ve looked forward to every issue of healthy. This time your organic shopping article was most useful as it’s the next step I want to take. Your list of ‘dirty and clean’ fruit and vegetables lives with my shopping list. Thanks you for the inspiration to continue with this new way of eating. Ruth, by email

@catsheerin ‘Just tried out the coconut rice recipe from @ healthymag sooo yummy, had mine with honey and soy glazed salmon on the side.’ @imaluckystar11 ‘Feeling inspired to get back into yoga this week after reading my favourite @healthymag’

O N FA C E B O O K

mind. I’ve friends who struggle to meditate – they say they try to zone out but their brains zone in on hopes, dreams or things they haven’t done, making mental to-do lists. But I value my meditation time. It deﬁnitely works for me. Bethany, Clwyd

Reading your article Simple Changes To Sleep Better (September) has changed my life. Ever since I retired I struggled to sleep well. I never thought my actions during the day would help me sleep better, but following your advice, I’ve discovered they do. My granddaughter set me up with a Fitbit sleep tracker, which gave me a better idea of what sleep I was getting. I avoided technology after teatime and went to bed at the same time every night. I treated myself to a new mattress and I tried deep breathing. I’m sleeping better, and still working to improve SIMPLE CHANGES TO SLEEP my sleep even more. BETTER Vanya, Cheshire

Star power

2 3

If you want to sleep well at night, then you need to change what you do during the day, says Dr Nerina Ramlakhan

It’s all relative Has Mindfulness Gone To ar? (September) was interesting to read. Since I started practising mindfulness, I’ve slept better and got over a lot of my anxieties. But I am always open to changes and note the criticism about certain aspects of it and will bear them in

DR NERINA RAMLAKHAN is a physiologist and sleep therapist, and the author of Fast Asleep, Wide Awake (Harper Thorsons, £12.99)

t feels as though we’re in the grip of a sleep epidemic; GPs are writing over 10 million prescriptions every year for sleeping pills, while health-conscious celebrities like Gwyneth Paltrow are urging us to embrace ‘clean sleeping’ as the answer to all our wellness problems. But we’re putting the emphasis in the wrong place. By obsessing about our sleep, we’re neglecting our daily lives – and that’s where the key to good sleep lies. However, by making some simple changes to your everyday routine, your sleep will improve as well.

1 Get to bed by 10:30pm

Our sleep runs in 90-minute cycles, but the ﬁrst cycle before midnight is the most important. This is because it contains the most deep sleep, which is vital for helping your body and brain recover and renew. It’s a survival mechanism; we’ve evolved to get the most nourishing sleep when our melatonin levels (the sleep hormone) are at their highest at the beginning of the night. Then, if a saber-toothed tiger attacks us later on, we’ve already had a good hit of sleep and can jump into action. Delaying the time you go to bed means you’ll miss out on this essential sleep cycle, leaving you lacking energy in the morning.

Your interview with the lovely Lisa Snowdon Everything Catches Up With You In The End (September) was inspiring. Women like Lisa are redeﬁning expectations of the midlife body. I am the same age as Lisa and I’d like to think I’ve taken care of myself but reading everything Lisa had to say I realise I could be doing a lot more, especially with diet. Fitness-wise, I need to remind myself that exercise doesn’t have to happen in a gym and try out activities like salsa or abseiling. If I enjoy them, it might well push me to do more traditional exercise to support my practice. I thoroughly enjoyed this article, thank you. Hazel, Merseyside C LIN I C

4 Consider your mattress

There’s a new breed of ‘supermattress’ now available such as Eve, N:rem or Simba. But you don’t need to spend a fortune to guarantee a good night’s sleep. Partner disturbance is one of the major causes of poor sleep, so make sure that your mattress is singly sprung – this means your other half’s movements won’t disturb you, and it stops you rolling into each other. Also check that it’s the right mattress for your body temperature type. If you’re a ‘hot’ person, don’t go for a memory foam mattress as this can trap heat around your body, making it too hot to sleep properly. Avoid memory foam pillows for the same reason.

EAT BREAKFAST EVERY MORNING

Make sure you eat a good breakfast within half an hour of waking up. My own research has found that people who eat breakfast tend to sleep better. This is because eating breakfast triggers a cascade of physiological processes that lead to the production of more melatonin. Go for something with slowreleasing carbohydrates, such as porridge oats, that will also help keep your energy levels steady throughout the day, breaking your fatigue cycle.

ENJOY ‘ACTIVE REST’ RATHER THAN A LIE-IN

Stick to the same sleep-wake routine if you can, waking up at the same time every day – even on weekends. The good news is you don’t have to actually get out of bed. Instead, practise ‘active rest’, such as making a cup of tea and going back to bed to read a book. Oversleeping can lead to sleep inertia, which feels like getting drunk on sleep! It makes it very difﬁcult to wake yourself up properly for hours afterwards. Switching from a lie-in to active rest at weekends can help reset your sleep, so you feel more alert Monday to Friday.

Don’t get up straight away

Many of us leap out of bed as soon as the alarm goes off. But rather than checking your emails or worrying about the day ahead, take a few moments – with eyes closed – to ‘feel’ your way around your body. Does anywhere feel tight or tense? Focus on these areas, using deep breathing to help them relax. This gets you out of your head, into your body, so you start the day in a positive, physical way, not a busy, mental one.

WRITE TO US

If your letter is printed here, you’ll receive a Dead Sea Spa Magik gift* (worth £35). The star letter also wins £50-worth of Holland & Barrett gift vouchers. We reserve the right to edit letters, comments or tweets. Email us at healthy@ therivergroup.co.uk or write to us at healthy, The River Group, Garden Floor, 16 Connaught Place, London W2 2ES.

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52 healthy-magazine.co.uk

S E LF

HAS

THE HEALTHY REPORT

charts. Offline, we’re spoilt with just shy of 25,000 books from colouring-in (worth £20.3 million in 2015 alone) to Ruby Wax’s take on its role in dealing with depression with A Mindfulness Guid or The razzled (Penguin Life, £8.99). Pack a bag, and a raft of retreats will let you combine it with yoga, cookery, singing, walking, even boxing. It’s a booming industry. The business is hot, but unlike other therapies endorsed by professionals, the research isn’t necessarily stoking the fire. ‘Currently, the evidence for the effectiveness of mindfulness over and above other techniques is inconsistent and inconclusive,’ says Dr Catherine Wikholm (catherinewikholm. com), a clinical psychologist and co-author of The Buddha Pill: Can Meditation Change You? (Watkins Publishing, £10.99). Indeed, a 2014 US review of research into mindfulness found only three per cent of studies included a control trial. ‘Rather than just finding out if mindfulness is better than doing nothing, better quality studies would explore whether it’s more effective than doing something else, like relaxation techniques, exercise, or another form of therapy,’ says Dr Wikholm. ‘In more rigorous studies, often it emerges as no more effective than an alternative strategy for managing stress, anxiety or mood.’ The current hype around mindfulness could not only be detracting from other useful therapies, but

MINDFULNESS GONE TOO FAR? We’ve been sold the idea it can cure everything from stress to depression, overeating to poor sleep. But is mindfulness the magic bullet it seems? And is it good to be so introspective?

“

PEOPLE CAN GET LOST IN LAYERS OF THOUGHTS THAT DON’T LEAD ANYWHERE

WORDS KATHRYN BLUNDELL

hat began as a form of meditation linked to Eastern spirituality back in the 1960s, has evolved into the go-to practice to help you take control of your life and wellbeing. A meditative technique where you focus on the moment, accepting thoughts, feelings and sensations without judgement, mindfulness is easy, free and has been welcomed by professionals – even the NHS advocates its use. We’ve welcomed it so wholeheartedly into our collective wellbeing bosom that currently, you can browse around 1300 mindfulness apps, with Headspace (estimated value: £196 million from a staggering 11 million downloads) topping the

Is being alone with your thoughts all it’s cracked up to be?

Photographs Getty

*Image is for illustration purposes only. Compiled by Francesca Specter

Sleeping beauty

@Diane Barber ‘Just picked up my copy of healthy magazine. I’m usually the ﬁrst to get it when it hits Holland & Barrett, and I’m looking forward to having a good browse through it this weekend!’

44 healthy-magazine.co.uk

Tweet us at @healthymag

”

may be colouring perceptions of it in the scientific community. A recent study of 124 published trials found that positive findings were reported 60 per cent more often than statistically likely. There is a further, more worrying concern that there are accounts of mental-health issues, such as depression and psychosis, appearing after meditation, with those who attend retreats – and so spend longer periods meditating – at increased risk. In a small 1992 study of people who had varying degrees of experience in meditation and had each tried mindfulness, 63 per cent had suffered at least one negative effect after attending meditation retreats. Serious side effects such as depression and anxiety were reported by seven per cent. Taoist monk and mindfulness teacher David James Lees (wuweiwisdom.com) recognises this. ‘During meditation and mindfulness exercises, some people can experience heightened senses that can feel mystical, but can also be quite difficult to handle,’ says Lees. ‘Essentially, people can lose track of what they’re doing and go around in circles of introspection that don’t lead them anywhere,

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Y P P A H K C A #S N

SWITCH UP YOUR HABITS

We’re a nation of snackers, with 95 per cent of us nibbling between meals, but research has thrown up some surprising intel. Almost half of us hide our guilty workplace snacking from our partners . A fifth fib about our choices, and 34 per cent of us bring in a healthy option, but ditch it in favour of something more indulgent. Commuters get through an extra 767 cals a week; and three-quarters of us snack at bedtime, with the top choices including biscuits and buttered toast. As 70 per cent of us would like healthier options, we’re launching our #snackhappy campaign in this, our od Issue, because if we’re eating between meals, we should eat the right things that feed our minds and sustain our energy, not distract us from boredom or give a sugar rush. ‘The perfect snacks are low in sugar and contain protein and fibre,’ says nutritionist Jenna Hope. ‘For savoury snacks look for less than or around 5g of sugar. Think raw nuts or Clearspring Tamari Roasted Pumpkin Seeds, high in healthy fats. Nut butter sachets spread on seeded oat crackers provide protein and healthy fats. For sweeter snacks, stick to less than 10g of sugar, with sweetness from dried fruits not refined sugar, plus fibre and protein to slow the release of sugar into the bloodstream. Squirrel Sisters’ bars are good as are Doisy & Dam chocolate bars; I also like Loving Earth Organic Salted Caramel Chocolate and Inspiral Coconut Pecks .’ That’s Jenna’s pick. In healthy HQ we’re enjoying Linwoods Snackettes and Nãkd bars. But we want to hear from you. Do you have a penchant for popcorn, go nuts for nut butters, or are you a fan of all things fruity? Tweet us images and ideas of your nibbles at #snackhappy.

14 healthy-magazine.co.uk

*Work snack survey by IronmongeryDirect. **All products from hollandandbarrett.com. Words Laura Potter. Photograph Superstock

the

FOOD Äąssue

H E ALTH N E WS

HEALTH SEXISM

IT’S WORSE THAN WE THOUGHT

CONTRACEPTION, VERSION 2.0

Words Laura Potter. Photographs iStock, Plain Picture

Around 3.5 million UK women take the contraceptive pill, and while it’s 99 per cent safe when taken correctly, swallowing hormones isn’t without its drawbacks. It can lower your libido, increase your blood pressure, and up your chances of depression. While many women feel perfectly well, others experience mood swings, tender breasts and weight gain. Which is why the contraceptive app, Natural Cycles, based on proper science is gaining traction. It’s as effective as the Pill but all it needs is your temperature. That’s because post-ovulation, progesterone warms your body, so the app can instantly tell you if it’s a red day (abstain or use a condom) or a green day (you won’t get pregnant). It’s women’s lib for the smartphone generation, and we’re on board.

BLUES LOSE SNOOZE New research confirms the power of screens – good and bad. After watching a screen emitting its natural blue light people woke 7.6 times a night, but with a red filter it was just 4.5 times. Download the Twilight or F.lux app.

Last spring, in the light of research proving women’s health was routinely being dismissed, we launched our campaign lobbying the government to take women’s health seriously. Since then, plenty of others have echoed our call, with a rush of personal stories about health sexism flooding the internet. But – it’s not enough. A major new report has revealed women spend more years of their life (19.1) in poor health compared to men (16.1). And that’s not all. We’re twice as likely to experience anxiety, we have more back pain, and endometriosis affects one in 10. These conditions are still not properly understood and many women who have them continue to be unreasonably dismissed. We’re still angry, and want this to change. If you do, too, go to healthy-magazine.co.uk, download our letter and email Paula Sherriff MP. Show your support, or share your stories, using #feelourpain. We need to speak up to force those in power to listen.

Get happy, live healthy A new review shows that enjoying life doesn’t just put a spring in your step, it influences your physical health. Professor Ed Diener, who worked on the project says, ‘Scores of studies show that our levels of happiness can influence our cardiovascular health, our immune system strength to fight off diseases, and our ability to heal from injuries. Happy people are healthier and live longer.’

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the

FO O D N E WS

FOOD ıssue

THEINSTADIET

Words Francesca Specter. Photographs iStock

Love taking photos of your meals? It could be helping you to keep your nutrition goals on track, says a new US study. Researchers found those who post foodie snaps on Instagram are encouraged to stay more disciplined with what they eat, thanks to support from other users. ‘Used in the right way, social media can be positive for weight loss. An online network is a modern, convenient equivalent to the weekly support group meetings that have helped people to slim down in the past,’ says Zoë Stirling, nutritional therapist and co-founder of Squirrel cafe (wearesquirrel.com). You could also try following accounts like @sproutedkitchen and @mynewroots for nutritious recipe inspiration – we’re hooked!

6.39pm THE AVERAGE TIME THAT BRITS EAT DINNER. ALTHOUGH WE START THINKING ABOUT OURS RIGHT AFTER LUNCH…

As if we needed an excuseÉ It’s possibly our favourite health news ever: scientists have confirmed a big breakfast helps you keep slim. In a large-scale study, more than 50,000 participants tried weight-loss tactics such as overnight fasting. However, eating a hearty breakfast yielded the biggest fall in BMI, compared to other methods. Try a warming porridge bowl for chilly mornings: put 40g oats, 250ml milk of your choice, ½ tsp vanilla extract, and a sprinkle of cinnamon in a pan. Cook on low for 4-5 mins; serve. Nom nom.

The hottest drinks As it gets colder, the healthy tea round is getting more creative. We’re avoiding sugar-laden, coffee shop varieties and enjoying these: l A HINT OF VANILLA Delicious, French vanilla infused instant coffee for ‘get up and go’ mornings. The vanilla complements the rich arabica coffee – a subtly sweet treat. Little’s French Vanilla Flavour Infused Instant Coffee (£2.99 for 50g). l AND TO BED This caffeine-free, barley based drink is a perfect pre-bed brew. Barleycup Powder Instant Cereal Drink (£4.49 for 200g). l MELLOW YELLOW Turmeric is the hot drink trend of the moment – so enjoy this beverage at any time. It uses coconut milk; perfect if you can’t tolerate dairy. Nua Naturals Turmeric Latte The Original (£9.95 for 150g). All products from hollandandbarrett.com. healthy-magazine.co.uk 19

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FITN E S S N E WS

The power of self-belief!

TREND TO TRY

LOW INTENSITY EXERCISE Move over, HIIT! LISS, or low intensity steady state, is having a moment. Swanky gyms like London’s Equinox are building classes around it, and Queen of Insta-fitness Kayla Itsines swears by it. Basically, it is about exercising at a steady pace for 40-60 minutes, and it’s the perfect way to counterbalance HIIT. In fact, research that pitted HIIT against LISS saw people get the same weight loss. It’s even better when you combine them, and it’s easy to add to your regime – walking, running, swimming, rowing, cycling, or gym equipment like a cross trainer. To do it right, you should be quite breathless, so you couldn’t easily hold a conversation, but not panting. Think a 40-minute jog that keeps your body steadily ticking, rather than sprints. It’s a more mindful way to work out, and one we can get behind wholeheartedly.

Words Laura Potter. Photographs iStock

MEALS T0 RECOVER? We all know that having a protein-rich meal after exercising helps our muscles repair, but new research shows you should watch what you sip alongside your supper. An energyboosting sugary drink might be tempting, but combined with a high-protein meal, it makes your body store more fat because fat oxidation (the process which kick-starts the breakdown of fat) drops significantly. So stick to water with your dinner.

Just thinking of yourself as a less active person than your peers raises your risk of dying younger compared to those who think the reverse – even if your activity levels are similar. In a study of over 60,000 people, the impact was pretty startling. After accounting for age, BMI, chronic illnesses and other factors, people who saw themselves as less active were up to 71 per cent more likely to die in the 21-year follow-up period. Reinforce your self-belief by keeping a workout diary, using wearable tech or just tracking your daily steps on your phone, to prove you move!

BEWARE GYM-JURIES Almost half of us (41 per cent to be precise), have suffered a ‘gym-jury’ with 12 per cent ending up in the GP surgery or even A&E after a workout, and one in 20 seeing a physio or chiropractor to deal with long-term gym-juries. It’s not surprising given 38 per cent of exercisers admit skipping their warm-up, and one in 10 run long distances without any build-up. Time for a threepronged protection plan. 1 Pilates strengthens your core to protect your back (check out

Get Started With Pilates on healthy-magazine.co.uk) 2 A foam roller helps to increase mobility and boosts recovery – admittedly not painlessly! 3 A warm-up and cool down loosens muscles and increases heart rate in preparation, and removes waste products like lactic acid from your muscles afterwards.

healthy-magazine.co.uk 23

B E AUT Y N E WS

THE GENTLE TOUCH Think your skin has become more irritated in recent years? You may be experiencing sensitised skin, predicted by The Future Laboratory as one of the key beauty concerns for 2017. As opposed to sensitive skin, which is genetically predisposed to flare-ups, such as redness, a sensitised complexion is one which has become increasingly reactive due to environmental irritants like pollution, alcohol and certain abrasive beauty ingredients. Given the rise in eczema, psoriasis and dermatitis in recent years – observed by 90 per cent of dermatologists, according to one study – the issue is getting rapidly more serious. But a new wave of gentle formulations have emerged to help repair that increasingly delicate skin. Brands such as Faith In Nature offer cleansers and moisturisers free from irritating parabens and sodium lauryl sulphate, while pH-balanced products such as Weleda’s Almond Soothing Cleansing Lotion (£9.95 for 75ml) will help stimulate your skin’s natural bacteria, reinforcing the all-important skin barrier.

Words Francesca Specter. Photographs iStock

Beauty and the beasts We’re currently embracing brands who actively promote animal kindness, like Burt’s Bees, who are running a #bringbackthebees campaign with the British Beekeepers Association, backed by model Winnie Harlow, to increase dwindling bee populations. What’s more, Beauty Kitchen have partnered with The Seahorse Trust to donate one per cent of sales profits from their Seahorse Plankton range (starting at £14.99) to the charity. So, every time you use these products, you’ll be helping to save the world. Sounds good to us.

2-3

This is how many times you should wear your bra before washing it. No, us neither!

BATHROOM BRUSH UP

Almost half (45 per cent) of us say our bathroom is our least favourite room in the house. Here’s three products that might change your mind: RINSE AWAY THE DAY Jack N’ Jill Hippo Rinse Cup You can’t help but smile at this adorable hippo design; £5.99.

SMELLING SWEET AromaWorks Lavender & Petitgrain Reed Diffuser Banish whiffs with this chic diffuser; £15.99 for 100ml. WASH UP Avalon Organics Refreshing Lemon Glycerin Hand Soap A gentle soap with a zingy scent; £4.49 for 355ml. All products available from hollandandbarrett.com.

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HEALTH STEALTH

You tell us the little things you do to live a bit healthier, every day

TRY THIS! MY HEALTHY SWAPS

Kitty Aldis, content manager, from Leicester

SUPERMARKET PEANUT BUTTER

100 PER CENT NATURAL NUT BUTTER

‘I’ve eaten peanut butter every morning for about five years straight (try it in porridge, you’ll never look back), and making the change from regular nut butter to more natural products, only containing 100 per cent blended nuts, means I’m avoiding unwanted extras like palm oil or added sugar. Plus it tastes better, too!

THREE THINGS WE’RE TRYING RIGHT NOW 1 ‘I’ve been using a free app called Couch To 5K to get me back doing my regular 5K.’ Sonya Mead, masseuse 2 ‘After a huge weight gain (due to comfort eating when I was diagnosed with MS), I lost 4st 9lb with Weight Watchers, early last year.’ Jo Gregory, works in finance 3 I have eliminated simple sugars completely – apart from those from fruit – and my skin has improved dramatically!’ Amata-Jo Papaj, musician and filmmaker

INSTA-QUOTE

“WORKING OUT SHOULD

MAKE YOU FEEL LIKE A better person , IT SHOULD MAKE YOU FE EL LIKE a superher o”

@chessiekingg

‘HOW I SQUEEZE HEALTHY LIVING IN’

Chloe Pearce, ations communic ting e and mark om fr t, n a lt consu Clapham, London

WHAT I EAT... I try to stick to healthy weekdays – think lots of soup for lunch and vegetarian Quorn or quiona chilli for dinner. At weekends, all bets are off. I find it makes it easier to have salad for Thursday’s dinner if you’ve got a grilled cheese (or three) to look forward to on Saturday morning.

Compiled by Francesca Specter. Photographs Getty, iStock, Shtutterstock

N M U T AU

FIRST WO RD

Who’s inspiring us! Venus Williams, who proudly wore smudge-proof liquid eyeliner during the Wimbledon 2017 finals. While many go bare-faced on court, Venus – who, along with sister Serena, is renowned for her glamour – clearly values the confidence make-up gives her. The message: you can be an elite athlete and still appreciate the psychological power of make-up.

The sleep solution DIAL DOWN DAIRY? For some, like presenter Lisa Snowdon, dairy can irritate the stomach. Since discovering she’s lactose intolerant Lisa’s become an ambassador for Dream dairy-free milks, and is doing their 21 days without milk challenge. To try Dream’s plan, with advice from nutritionist, Rhiannon Lambert; see mydairyfreedream.com/ 21daychallenge.

EXERCISE REGIME… Little and often is my mentality. Even if it’s a 10-minute morning stretch, I feel much better for moving a little before sitting all day. I also love the classes at my gym, like spinning – group sessions are great for disguising gruelling exercise as fun, and help me keep my routine varied.

Struggling to lose unwanted pounds? It could have less to do with your diet than you think – and much more to do with a poor sleeping pattern. Adults who sleep an average of six hours a night were likely to have a 3cm greater waist measurement than those who get nine, says a UK study. What’s more, they were likely to show other indicators of poor metabolic health, like a sub-optimal thyroid function. If this sounds like you, forget that punishing 6am gym session and sleep in instead – it could have a greater effect.

NIGHTTIME ROUTINE… I stick to exercising in the morning to keep my evenings free – although, a true creature of habit, I mostly cook dinner at home with my roommates and debrief on our days. I find it helps to calm me down. And quite often, there will be an open bottle of wine around for us to share (everything in moderation!).

EASY WAYS TO

when you have a work BE HEALTHY deadline WHEN YOU HAVE A WORK DEADLINE Ruth Eve, an associate retail consultant from London, tells us how she stays balanced, even when juggling work commitments I often work late, so food prep is essential to avoid me relying too much on high-street chains. Overnight oats are my best bet for breakfast as they’re so quick to make and so versatile. I’ll make my own porridge mix (amaranth, quinoa flakes, millet, and jumbo oats), plant-based milk, any nuts, seeds or nut butter that takes my fancy, and some fruit (frozen if there’s little in season!) I feel much calmer if I start the day with a wholesome breakfast. Even when I’m working late I like do to at least 20 minutes’ exercise before work. This might be two sprints or a short circuit of weight/ conditioning exercises. In case I have to delay lunch, I keep healthy snacks in my desk drawer like Trek bars, which are high protein and low sugar, to keep me full and avoid blood sugar spikes. I also keep a stock of herbal teas like the Heath & Heather green tea. I follow a plant-based diet, so take B12. And I take turmeric and charcoal to ease digestion – which is often affected by the stress of eating hunched over a desk!

healthy-magazine.co.uk 27

FIRST WO RD

THE HEALTHY DEBATE

IS CAFFEINE REALLY HEALTHY? We Brits drink around 55 million cups of coffee a day, but is it doing us harm, or good for us? Our experts thrash it out

YES

Time to give up the black stuff?

says Dr Sarah Jarvis, GP and clinical director at Patient UK*

*patient.co.uk, **karennewby.com. Words Laura Potter. Photograph iStock

here has been vast research into the health benefits of coffee, largely because it’s the most commonly consumed pharmacologically active stimulant there is. Analysis of 3500 people and 16 high quality studies found that regular coffee drinkers were 40 per cent less likely to get liver cancer. They also found why, which adds weight to their conclusion – caffeine reduces the amount of fat inside the liver. The World Health Organisation no longer lists coffee as a carcinogen, instead it says it could reduce risk of liver and uterine cancer, and that change won’t have been taken lightly. ‘Similarly, huge studies of more than 30,000 people suggest that coffee may reduce risk of type 2 diabetes. We’ve seen a link with coffee and Alzheimer’s and Parkinson’s, too. With Alzheimer’s, there is evidence that it may reduce risk of dementia, or delay onset. And Parkinson’s researchers have found a couple of active substances in coffee may be used to prevent or treat the disease. Companies are working on caffeine-based treatments right now. ‘Coffee is very high in anti-inflammatory antioxidants, which mop up disease-causing free radicals, which may be why studies have shown coffee reduces risk of prostate cancer, too. ‘People can claim that related factors mean coffee isn’t the reason for the health benefit, so for example wealthier people may drink more coffee because they can afford to, but they can also afford to look after their health generally, so their disease risk is lower. The more studies you with the same outcome, the more likely it is to be real. And there is a lot of research behind coffee. ‘When enjoyed in moderation, by that I mean up to 400mg a day or day four mugs of coffee (eight cups of tea) – caffeine is safe for the vast majority of people, and may also benefit your health.’

{ For more on caffeine, visit healthy-magazine.co.uk }

says Karen Newby, nutritional therapist, who holds a BSc in Nutritional Medicine**

affeine stimulates the fight or flight response, putting your body on high alert, which is followed by a dip leaving you feeling irritable and lethargic. The classic morning coffee gives your body a massive hit of caffeine and sets off this roller-coaster for the rest of the day. We’re already dealing with huge amounts of stress – it’s the cause of 45 per cent of all UK sick days – then coffee fuels our stress hormones further still. ‘Your adrenal glands are responsible for kicking out adrenaline and cortisol. You need to nourish them, not over-stimulate them. When they’re under pressure it impairs your absorption of vitamin C – which we struggle to get enough of as it’s not absorbed well nor stored well, because it’s water soluble – and B vitamins, ‘I don’t think people realise how much caffeine is in trendy high street coffees. With double shots as standard they can have as much as 185mg. That’s very different to teaspoon of instant, so we need more and more to get the same effect. It’s a slippery slope. ‘Even a strong coffee at midday can impact your sleep. A lot of my patients have caffeine in the evening and still sleep, and they see that as a good thing, but it’s actually a sign that their liver is overworking to detoxify. Your cortisol levels should be highest at 8am, gradually lower through the day, then gradually increase through the night in order to wake you up, but so many people’s are back to front because of their caffeine intake. ‘Relying on caffeine could mean you’re missing the real reason you feel fatigued. You could be iron- or vitamin B-deficient, but masking it with caffeine. Get your energy in the morning from a balanced breakfast. A natural boost of vitamin C, B vitamins, and iron with something like a smoothie. It will leave you full of energy and pin sharp – and won’t be followed by a crash.’ healthy-magazine.co.uk 29

Get better

TONIGHT 30 healthy-magazine.co.uk

FIRST WO RD

wice a week? Once a month? Only when the kids are away? A new US survey reveals that we’re having less sex than in the late 1990s – from millennials to middle-aged married couples, everyone’s gone cold under the duvet. In fact, the over-70s are the only age group that’s not slowing down. So why have our sex lives gone off the boil, and what can we do to improve things by tonight?

The Tinder generation

We’re having less sex than 20 years ago, says the latest research, but with a few tweaks you can give things a healthy boost in the bedroom WORDS ROSALIND RYAN

Rather than being stereotypically obsessed with sex, people in their 20s and 30s are having less sex than any previous generation. One explanation is the rise of social media. Alix Fox, a sex educator and spokesperson for Durex, says millennials are suffering from very low levels of self-esteem thanks to photo apps and Instagram filters. ‘All those tweaked photos make everyone else’s lives look perfect. Young men and women tell me they don’t feel gorgeous enough or interesting enough to be desirable,’ she says. Julia Cole, senior accredited psychotherapist and couples counsellor (juliacolecounselling.com), says modern pornography is also responsible. ‘It sets up this idea that sex is all about the positions and the technique, not about intimacy and connection,’ she adds. ‘It places a different pressure on people; there’s a fear of getting it wrong or feeling like sex is an exam. For them, it’s not about pleasure or enjoyment, but a judgement on your performance.’ BEDROOM BOOSTERS l Try not to watch so much pornography – either together or alone. ‘When you watch it individually, it can desensitise you to real physical contact,’ says Cole. ‘Get to know the other person in 360º; what do they like, what do you like? You’ll get sex that is enriching, not ticking off a “bingo card” of positions.’ l Don’t rely on using vibrators or toys by yourself. Fox says, ‘Looking after yourself sexually is great, but there’s a risk these gadgets can lead to isolation and spending more time alone.’ l Talk to your GP if you are having feelings of anxiety or depression. ‘Be aware that some antidepressants can make sex less pleasurable, so you may feel less inclined to do it,’ says Fox.

The squeezed middle

In the past this was the group having the most sex (in spite of all those glossy magazine articles about sexless marriages, the fact remains it’s easier to have sex if you have a ready-made partner to hand), but middle-aged married couples have seen the biggest drop in their sex lives. So why are they spending less time in bed? One theory is the rise of ‘digital distractions’ like Netflix or spending hours on smartphones. Cat Williams, relationship counsellor and author (staycalmandcontent.com), says ‘because healthy-magazine.co.uk 31

FIRST WO RD

charging overnight. ‘Once you’re in bed, you won’t be tempted to check your emails and your partner gets your full attention,’ says Fox.

40% OF PEOPLE ARE LESS LIKELY TO INSTIGATE SEX IF THEIR PARTNER IS USING THEIR PHONE IN BED*

we have so many choices, sex becomes just one of many. We think we can take it or leave it, like another form of entertainment’. We’re also having children much later, so ‘time that would’ve been for mum and dad to reconnect is now taken up with looking after young children,’ says Fox. Thanks to the housing crisis, many older children are also unable to move out or moving back home to save money. Work pressures are also more intense. ‘There’s an expectation that you will always be “on” and always available for work, that our parents’ generation never had,’ adds Cole. BEDROOM BOOSTERS l Decide with your partner when to have sex. Williams says, ‘It’s not very romantic, but it’s too important to leave it. Life is like a jigsaw puzzle – if the sex piece is missing, you need to put it back.’ BEDROOM BOOSTERS l Spend more time hugging and kissing your partner. ‘You need regular, general affection and touching to prepare for being intimate,’ says Cole. ‘If you don’t, it can be very difficult to turn the intimacy on later.’ BEDROOM BOOSTERS l Invest in an alarm clock, and leave your phone in the kitchen or living room

32 healthy-magazine.co.uk

People in their 70s and older were the only group that saw an increase in their love lives, but experts are not surprised. ‘This generation were beginning their first sexual relationships at a time of great sexual freedom – birth control was more available, the Joy Of Sex had just been published, and sex manuals were much more frank and open than before,’ says Cole. Fox adds, ‘There’s more of a cultural acceptance now that older people can have fulfilling sexual relationships.’ The older generation have also embraced their appearance, wrinkles and all. A separate study found both men and women were happiest with their bodies in their early 80s. Williams says, ‘Older people learn to let go of things that are less important – decades of worrying about what they looked like may be over.’ Drugs like Viagra mean that older couples can continue to enjoy sex together, while HRT can help women feel more comfortable as they age. BEDROOM BOOSTERS l Along with the divorce rate, rates of sexually transmitted infections are increasing in the elderly, so always use a condom with a new partner. ‘Pregnancy isn’t a worry any more, but older people can have lower immune systems, which makes them more susceptible,’ says Fox. l Post-menopausal women can develop vaginal dryness and atrophy, so try using a lubricant. If you frequently get thrush, a natural lubricant that does not contain glycerine or sugars can help.

A HELPING HAND... Horny Goat Weed For Women, £22.59 for 60 capsules**, hollandandbarrett. com. The herbal supplement is said to have a Viagra-like effect. Lady Prelox, £37.99 for 60 tablets, hollandandbarrett.com. Natural plant-based support to enhance women’s sexual pleasure.

Yes Water-based Natural lubricant, from £5.99 for 50ml, hollandandbarrett.com. An organic lubricant that is approved by the NHS. Durex Invisible, from £8.40, durex.co.uk. Super-thin condom for a natural feel. Lelo Gigi, £67, hollandandbarrett.com. For extra stimulation.

*Durex Do Not distrub survey 2016 **If you are pregnant, breast-feeding or under medical supervision, consukt your doctor before taking supplements. Photographs Getty

The sexy silvers

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SPICE MEETS SPRAY

To apply ONLINE go to healthycomps.co.uk.

BetterYou’s award-winning Turmeric Oral Spray guarantees superior absorption than tablets, via its unique delivery mechanism which bypasses the digestive system (a welldocumented absorption issue for curcumin). Turmeric’s active compound curcumin offers numerous benefits including anti-inflammatory and antioxidant properties. The orange-flavoured spray is suitable for vegetarians and vegans. Three readers will each win a year’s supply, worth over £200. HEALTHWIN1

POST your name, address, phone number and entry code (eg HEALTHWIN1) to the address on page 148.

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TAKE OUT THE WINTER CHILLS! Get your wardrobe ready for the winter chills with Heat Holders’ vast selection of thermal clothing, designed to keep you warm and toasty even when the weather doesn’t agree with you. Why buy standard winter essentials when Heat Holders offer an exclusive range of thermal HEALTHWIN3 apparel from hats and gloves to socks and leggings? With the gloves measuring up to 2.3 tog, and hats reaching 3.4 tog, Heat Holders are guaranteed to keep you warm on the coldest days. We have two bumper prize packages in our goodie bag worth £125 each. Each includes: a ladies Snugover Jumper and a Snuggle Ups Blanket; a ladies hat, gloves, neck warmer, tights and leggings; plus ladies Wellington boot socks, Lite Socks, Original Socks and Lounge Socks. See heatholders.co.uk to see more on the range.

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Tomato goodness Want to aid your health naturally? Lyc-O-Mato, the original tomato lycopene supplement, has all the benefits of this fruit. An all-natural extract, it contains a full complement of HEALTHWIN2 tomato carotenoids and vitamin E. Backed by scientific research, Lyc-O-Mato is a recommended daily food supplement with proven heart health and wellbeing benefits. Six readers will win a threemonth supply of Lyc-O-Mato, worth £40.50 each.

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SHINE A LIGHT Do the dark days of winter leave you feeling blue? Vitamin L – Lumie’s newest bright light for SAD and wellbeing – is a stylish, slimline, light therapy solution you can use anywhere. Using warm white LEDs and a rippled diffuser for a soft, comfortable light (10,000 lux at 20cm) it treats SAD symptoms HEALTHWIN4 in about 30 minutes. Designed at Lumie’s Cambridge headquarters and backed by research, Vitamin L is a class IIa medical device. We’ve two up for grabs, worth £75 each. See lumie.com for info.

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TERMS AND CONDITIONS 1 Standard Ts and Cs for the giveaways, competitions and offers that appear in healthy can be found on page 148 2. The closing date is 13 November 2017 and three days later for postal entries, unless specified otherwise. DATA PROTECTION The promoter may wish to contact you with details of relevant offers and promotions. If you do not wish to be contacted by email or post, please state ‘RG NO’ or online entry.

Words Laura Potter. Photograph iStock

#SLEEPGOALS

Having a sense of purpose to your life makes you sleep better, new US research has revealed. In the study of 823 people, those who felt their lives had meaning were 63 per cent less likely to have sleep apnoea (where breathing repeatedly stops) and 52 per cent less likely to have restless leg syndrome, plus their sleep was generally less disturbed. And it’s worth setting some life-enhancing goals to supercharge your slumber, as another bit of US research shows just one night of disrupted sleep increases a brain protein linked with Alzheimer’s disease. Need a little help? Read new book Getting Grit: The Evidence-Based Approach To Cultivating Passion, Perseverance, And Purpose by positive psychology coach Caroline Adams Miller (Sounds True Inc, £16.95).

healthy-magazine.co.uk 37

Feeling calm is more important than running marathons healthy catches up with Fearne Cotton, televisionpresenter-turned-wellness-author on parenting by example, blended families and why relaxation is key WORDS FRANCESCA SPECTER

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against a hotel room wall; downward dog on the kitchen tiles. ‘Yoga’s perfect for someone who doesn’t have a lot of time to themselves, which I never do.’ Unsurprisingly, she’s sceptical of pushy parenting: ‘There’s such pressure on parents to think: “Should they be speaking Mandarin yet? Are they eating enough broccoli?”. My parents didn’t think about all of that, and I’m OK,’ she shrugs. She certainly is. After almost two decades of interviewing rock stars, Fearne married Jesse Wood, a guitarist in the band Reef, and the son of Rolling Stones legend Ronnie Wood. The pair met in Ibiza, six years ago

WE WORK BETTER “ WHEN WE HAVE ALL FOUR KIDS WITH US ” and instantly clicked. ‘I think we both knew that it was something that meant more to us and we really needed to be together.’ The secret to their successful marriage, according to Fearne, is ‘communication. Many men have trouble opening up, but Jesse isn’t one of them. We’re lucky in that respect.’ They’ve recently moved to a 19th-century house in Richmond, with exposed floorboards and mismatched vintage furniture: ‘It’s a lovely, welcoming place – everyone says they feel cosy there; that’s important to me.’ Their clan is often joined by Lola, 12, and Arthur, 15, Jesse’s children from his first marriage to Tilly Wood. ‘Being a step-mum is a unique relationship. I love Arthur and Lola, and see myself as an extra

Photographs Getty, Instagram.com/fearnecotton

he quintessential Noughties cool girl, Fearne Cotton has more than enough stories to tell her children, Rex, four, and Honey, two, when they’re older. In her role as a presenter across GMTV, ITV and BBC, she’s been rubbing shoulders with everyone from Adele, Cameron Diaz and Michael Bublé since she was 15. So it’s only appropriate, at 36, that she’s grown into a cool mum, too. ‘I don’t want to preach to my kids or schedule a million things for them to do after school. Instead, she takes a lead by example, or ‘by osmosis’ approach: ‘As a parent, you are the model in your kids’ lives, they’re going to mimic what you do – and in turn they will be inspired.’ This is the philosophy behind her new book Yoga Babies (Andersen Press, £9.99; out 7 September) a beautifully illustrated storybook aimed at encouraging children to practise yoga. ‘For young kids, it’s great for coordination, concentration and balance,’ says Fearne. While asking your two-yearold to do yoga might seem like tiger parenting, she insists that’s not what it’s about. ‘It’s a gentle introduction. Like any other book, kids can enjoy the story – that’s the most important thing. The yoga is secondary: whenever I do it with my own kids, they’re inspired by the visuals to copy the moves, rather than having to be told to do it.’ When I meet her, Fearne – taller than expected, with minimal make-up, in an elegant, long-sleeved floral maxi dress – radiates the same calm confidence she portrays on TV. Maybe this is in part down to her flexible attitude to her own yoga practice, which she describes as ‘erratic’ – think handstand inversions

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Clockwise from right: kids are a natural at downward dog; Fearne’s latest book, Yoga Babies; with Jesse at Glastonbury; Fearne’s Peanut butter and jam cupcakes – yum; practising her handstand in the kitchen

layer of support in their life, but I’m not trying to mother them; they already have a great mum. It’s that slight detachment that allows you to have more fun.’ For Richmond’s answer to the Brady Bunch, home life is ‘carnage. Magical carnage. Three TVs on, lots of music playing and endless laundry cycles.’ Despite this, it’s a more the merrier approach for Fearne: ‘It almost just works better when we’ve got all four kids with us. Everyone in the family knows their role: the younger children idolise the older ones and the older ones look after the little ones.’ Somehow, among this organised chaos, Fearne has undergone a chameleonic shift from TV presenter to lifestyle guru, with two cookbooks, Cook Happy, Cook Healthy and Cook Eat Love, one self-help title, Happy, and now Yoga Babies under her belt. ‘It’s a different space than people imagined me in, but I’ve just done what felt right.’ She’s spoken out about her battle with depression, so knows the very real importance of what she calls ‘feel-good nurturing hobbies’. She says: ‘Whether it’s baking, painting or doing a bit of yoga, it’s about doing something every day that helps you feel calm.’ And she freely acknowledges what many of her peers wouldn’t: being ‘healthy’ can be rather stressful. ‘If your best mate’s vegan, or runs marathons, and you’re not, you’re going to wonder if you’re doing something wrong. But I think if we put more importance and focus on being relaxed and calm, we’d all probably be a lot healthier. It’s not about following someone else’s rules, but finding what works for you – and if that’s eating carbs and doing yoga, then that’s great.’ healthy-magazine.co.uk 39

H E A LT H Y P R O M O T I O N

Time for a brew Put the kettle on and relax with a warming cuppa

Mellow yellow Pukka’s Golden Turmeric – the queen of protective herbs whose nourishing yellow sustains life’s majestic glow – is just the cuppa to bring a little calm and balance to your day. Blended with lemon and whole leaf Suoi Gang green tea to leave you feeling renewed. Perfect for bringing a golden glow to your life.

Instant herbal refreshment Ricola, the Swiss herb experts, have created two deliciously comforting instant herbal teas packed full of Swiss herbal goodness. Just add two teaspoons to hot or cold water, stir and enjoy. Available in refreshing Herb and comforting Good Night flavours.

Preparing for winter? This addition to the Yogi Tea range of organic and ayurvedic herb and spice infusions, contains echinacea, renowned for boosting the immune system. It is also rich in vitamin C, derived from acerola cherries, rose hips and elderberries, and is caffeine free. Just the thing to keep the cold out!

Prized for its taste Heath & Heather’s Organic Oriental Chai & Liquorice is a fragrant infusion combining spices found in classic chai, such as cinnamon, ginger, cardamom and black pepper, balanced with the sweetness of organic liquorice root. It tastes so good it’s just won a Great Taste Award, too. Why not try it for yourself?

{ All products are available in selected Holland & Barrett stores and online at hollandandbarrett.com.}

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Spice it up!

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Life skills

UPGRADE YOUR

DOWNTIME Hobbies shouldn’t be an afterthought to add to your CV – they’re a life-enriching, happiness-harnessing necessity WORDS LAURA POTTER

s kids, our calendars are jammed with activities that help us to learn new skills, socialise with friends, and leave with a sense of achievement. Then in adulthood, we leave that behind and put all our focus on work. Big mistake. Engaging in hobbies (defined as ‘self-selected, self-rewarding pursuits that take place during non-work hours’) is associated with a better mood; increased wellbeing and life satisfaction; less negative or depressed mood; reduced stress and a better ability to cope with it; and improved cardiovascular health, according to one US study. It’s time to unlock the potential of your leisure time.

Find your flow Hobbies help you get in a state psychologists call ‘flow’. ‘Flow is a deep kind of happiness,’ explains positive psychologist Miriam Akhtar (positivepsychologytraining.co.uk). ‘It’s about being so engaged in something that you lose track of time, you’re totally in the moment, not ruminating about what’s happened before, or fretting about what could happen in the future, you feel calmly in control and utterly absorbed.’ In order to achieve flow, you need a balance between challenge and skill. ‘If you have too much challenge you become anxious, too little challenge and you’ll be bored. The perfect hobby is slightly more challenging than your skill level, so it’s a bit of a stretch.’ healthy-magazine.co.uk 41

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Keep learning ‘Learning is one of the five actions for better wellbeing, which is like your five-a-day but for psychological health’, says Akhtar. The five actions are: connect, be active, take notice, give, and keep learning. ‘Learning to cook in a different way, to write creatively, or to play an instrument, is beneficial because as you acquire skills or develop existing ones, you have a more positive image of yourself.’

Gain perspective

Losing yourself in a crafty activity is good for your health

Cultivate pleasure It’s easy to think of pleasure as something you happen upon by chance; the sun suddenly comes out on a rainy day so you find yourself enjoying that gentle warmth on your skin as you sit in a countryside pub sipping a cold drink with friends. It’s thoroughly enjoyable, and then it’s gone. But you can – and should – cultivate pleasure. It’s about finding a task that’s the total opposite to your work, that you do just for you, that allows you to forget your daily worries, completely absorbs your mind and gives you pleasure. ‘While you’re in that state of flow, you’ll feel calm and neutral, then when you come out of it you have a huge sense of satisfaction,’ says Akhtar. ‘I used to sing in a gospel choir. I’d arrive on a Thursday night exhausted, with a head full of worries, but leave elated.’

‘It’s essential to give focus to other areas of your life – like hobbies – to stop your sense of self being all about your work,’ says Akhtar. ‘All good psychological health comes down to balance, so when one area of life takes over, your wellbeing suffers. Your body has an accelerator and a brake, and you need to use both. A little stress is fine, but when you experience high levels of stress continuously, that has a damaging effect on your wellbeing. You need space for pleasure and relaxation.’

Pinpoint your passions ‘The best way to decide on a hobby is to look at what your strengths are,’ says Akhtar. ‘What are your talents? What comes naturally to you? When you’re doing something and you have a sense of “this is the real me”, you feel energised by it – that’s a strength and you should do more of it. Notice when you become animated talking about something, when you’re naturally interested, and spot what draws you in. Then look for a relevant hobby.’

FIND A TASK THAT “ALLOWS YOU TO FORGET YOUR DAILY WORRIES

Never feel guilty about taking time out to enjoy a hobby: it’s a cornerstone of emotional wellbeing, not an indulgence. ‘In terms of emotional energy, we need a balance of stretch and recovery,’ says Akhtar. ‘Absorbing yourself in a hobby is a wonderful way to recharge and renew.’ It’s also a way to calm a racing mind as it makes you switch your focus. Of course, you have to you take time away from something else to fit a hobby in, but a third of Brits watch TV for three hours or more every day, so take it out of your telly time, or time spent scrolling through your social media feed. ‘Watching TV is a passive leisure activity, but anything that requires a bit of effort, which we call “active recreation”, whether that’s crafting, creative writing or singing in a choir, has a far greater pay-off in terms of wellbeing.’

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What’s your social style?

‘If you’re more introverted, you may draw your energy from the inside so more solitary hobbies may appeal more. If you’re more extroverted, you draw your energy from being around other people so something more sociable may suit you,’ says Akhtar. ‘Follow what’s natural.’ Someone more introverted may enjoy building a collection, journaling, reading, photography, listening to podcasts or gardening. Extroverts may enjoy learning a language, joining a choir, taking an art class, going to or hosting a supper club or joining a book or film club.

Lose the labels It’s easy to pigeonhole yourself, decide you’re good or bad at certain things and stick with that view, but it’s a mistake to limit yourself. ‘When I was at school you had the smart ones and sporty ones. I was a smart one, so I didn’t do anything physical for years, but now I’ve got into wild swimming,’ says Akhtar. ‘If I was still going by the label I was given at school, I’d never have done that. If you want to try something, just do it. There are no rules!’

{ Learn more everyday happiness skills at healthy-magazine.co.uk }

Photographs Getty

It’s not indulgent!

”

the

FOOD ıssue

Sugar, veganısm, clean eating and you WORDS LAURA POTTER

Like us, you love your food. Indeed, never has food been such a big part of our culture – witness the constant flow of new cookbooks, the millions of followers for #foodporn, the fact there’s always a cookery show on TV, somewhere. But as much as we love food, we’re confused by the messages around it. So in our first food survey, we asked what you really thought about healthy eating – the results surprised us

ure, you’re healthy readers, so you’re pretty clued up. In our survey, most of you cite the Mediterranean diet as your favourite way of eating – great news, as it’s backed up by numerous expert studies. Most of you choose nuts and fruits as your favourite snacks over crisps and biscuits. And most of you describe yourselves as ‘somewhat healthy’ – which, ironically, seems like the most balanced, healthiest way to view yourself. But – only 35 per cent are confident you know what a healthy diet is. A significant 86 per cent felt healthy eating information is always changing (perhaps the two stats are related). And the biggest surprise was your response to ‘Do you think “clean eating” is healthy?’. A massive 53 per cent said ‘I’m not sure/I don’t know’. Hundreds of comments swung between ‘Cutting out processed food must be good’ to ‘Can lead to obsessive eating and restricting nutrients’ to ‘What on earth is ‘clean eating?’. ‘I’m surprised 47 per cent were confident to have an opinion!’ says dietician Aisling Piggott. ‘There are so many conflicting messages, and “clean eating”

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53%

OF YOU DON’T KNOW IF ‘CLEAN EATING’ IS HEALTHY

is bandied around so much it’s become very muddled.’ The Macmillan Dictionary defines it as a diet ‘based on eating whole foods; avoiding processed and refined foods’. So far, healthy, but many feel the Urban Dictionary’s (a parody online dictionary of slang words and phrases) is more apt: ‘A term applied to a wide range of ‘healthy’ eating habits, usually by people with an unhealthy obsession with fitness and/or body weight. It is mostly a means of garnering approval…making anyone who isn’t into clean eating feel like their food is somehow dirty.’ That’s because it has increasingly been associated with more restrictive diets – alkaline, vegan, dairyfree, gluten-free, carb-free, grain-free, sugar-free, you name it, someone has restricted it. ‘The core

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THE VEGAN SHIFT

Almost a fifth of you, 19 per cent, have considered going vegan in the last year. ‘Focusing more on plant-based protein is great, but it’s about balance,’ says Piggot. And balance is what most of you are leaning towards. Nearly seven in 10 of you (68 per cent) have cut back on meat in the last 12 months, with nearly 54 per cent citing health reasons, 27 per cent from an ethical standpoint. ‘You can have a very healthy diet as a vegan, as long as you’re prepared,’ says Hamilton. ‘You can get all the nutrients you need, apart from vitamin B12, which you’ll need to supplement, and you need to ensure you’re getting enough iron, calcium and protein.’ But Piggot urges caution for would-be vegans: ‘It needs to be what’s right for you. Making more vegan choices, from a health perspective or ethical reasons is great, but if you’re doing it to be “clean”, that’s probably not the right reason.’

86%

THINK INFORMATION ABOUT WHAT FOODS ARE HEALTHY OR UNHEALTHY IS ALWAYS CHANGING concept [of clean eating], of enjoying foods in their natural state is great, but it’s been skewed and an element of guilt’s been brought in,’ says nutritionist Amanda Hamilton (amandahamilton.com). ‘All food provides nutrition in different amounts, some more than others, but no food should be outright banned.’ Context is everything: clean eating arrived against a backdrop of rising obesity, type 2 diabetes, and cardiovascular disease, and evidence the standard ‘Western’ diet has played a significant role. Alarming headlines made the case even stronger, feeding the notion that food is at best untrustworthy, at worst making us ill, so when a simple, wholesome way of eating arrived, backed by aspirational figures, such as beautiful bloggers, we signed up. They told us that modern diets were causing headaches, skin problems, and lethargy and that eating clean was the answer, and we ate it up. ‘The traditional, science-backed message of “a little bit of what you like in appropriate amounts for your body” isn’t sexy,’ says Piggot. ‘Hashtagable #eatclean was.’ Clean eating has had a positive impact, too. Who would have predicted veg would become so sexy that Beyoncé would wear tops emblazoned with ‘KALE’, a lack of courgettes would be a ‘crisis’, or we’d spend £128m a year on avocados? ‘The increased interest in eating healthily is great,’ says Piggot. ‘And there are positive role models promoting healthy choices and cooking from scratch, but we need to be careful. It shouldn’t be “thou must eat X, Y, Z”. Nor should food be a battle. It should be about family and healthy-magazine.co.uk 45

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enjoyment and flavour as well as nutrition and fuel.’ Clean eating is undoubtedly healthy, but only if you cut out all the noise, and stick to its core values; eat like your grandparents did. No microwave meals, no packets, just wholesome food cooked from scratch. ‘Go back to where it began,’ says Hamilton. ‘Tune out anything that makes it more complicated than that.’

SUGAR VERSUS FAT

With the government advising us to halve our sugar intake, it’s become a headline magnet. Type ‘sugarfree’ into Amazon books and you get 5358 titles; google it and you get 55,100,000 results. So we asked:

‘What’s more of a worry, fat or sugar?’ A massive 47 per cent of you said sugar, less than five per cent fat. ‘The real answer is both, and conversely neither,’ says Piggot. ‘Fat was demonised, and sugar intakes went up. Now it’s sugar’s turn, and I imagine fat intakes will increase. We need to not have either to excess, nor restrict either to a point where we have to overcompensate with the other.’ Again, the hype is part of the problem, with high-profile figures offering up sugar-free solutions. ‘People in the public eye, who don’t have nutritional qualifications, as well as doctors who have PhDs in anything but nutrition, are bombarding us with this “fat is good, sugar is bad” message,’ says Piggot. ‘We need fat, and while we don’t need sugar, the glorifying or demonising of either is dangerous.’ More than a third of you have cut sugar out to be healthier in the last 12 months; is that good news? ‘Everyone has a different definition of what that means,’ says Piggot. ‘Some may have cut out sugar in tea – which is brilliant, others may be terrified to eat any carbohydrates at all, which is unhealthy. Being sensible about how much sugar we eat is positive, and sugar alternatives are safe, but with a caveat; your body still gets that sweet kick, so you have continued desire for sweet flavours.’ More than a quarter of you worry that fruit contains too much sugar, but is that a step too far, considering just 27 per cent of Brits manage to meet their five-a-day requirement? ‘Just eat your fruit whole,’ say Piggot. ‘Seven or eight strawberries has very little sugar, but a strawberry in a cereal bar can contain a lot.’ But fruit can be high in sugar: a punnet of grapes has 77g. ‘It comes down to that desire for a quick fix,’ says Piggot. ‘We think “fruit is good, so if I eat lots of it I’ll be healthy”. That’s too simplistic. You need to look at your relationship with food – if you’re eating a whole punnet of grapes, what’s going on with your appetite regulation?’

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CUT IT OUT

Like the UK as a whole, many of you have food intolerances; more than one in 10 are intolerant to wheat, eight per cent to gluten and 10 per cent to dairy. ‘Our lifestyles are making us more vulnerable to intolerances and gut issues,’ says Piggott. ‘We’re less active, more stressed, busier, cooking less, eating more processed foods, drinking more coffee to keep us going. All of that makes us more vulnerable to IBS, slow guts, bloating or constipation. It’s easy to blame a food group, but I encourage people to look at the overall picture, and remove a food sensibly, rather than cutting it out and never having it again.’ Hamilton is also concerned that one in six have cut out bread. ‘It’s not always the bread that’s the problem – it’s how we eat it and the amount we consume. A healthy sandwich of sourdough or rye with smashed avocado and tomatoes is a balanced lunch, but white bread smothered in butter and cheese isn’t. No food is a demon, and no food is an angel.’ The message is clear: eat well, with moderation rather than restriction, eat fresh, unprocessed, wholefoods and cook from scratch wherever possible. Take both guilt and smugness out of food choices. It’s not a religion, or a movement – it’s fuel, it’s nutrition, and it should be enjoyment.

Photographs Getty

34%

YOU HAVE CUT SUGAR IN THE LAST 12 MONTHS

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*Survey by Flavour Boss. **Research by Citysuites, Manchester’s leading provider of luxury served apartments. †Survey Ironmongery Direct. Words Ellie Hughes. Photographs Getty

Have croissant, will travel…

ARE YOU ANNOYING TO WORK WITH? While shirking your turn to do the office tea round, claiming credit for others’ hard work, or giving away what happened last night on Game Of Thrones are undoubtedly irritating, they don’t come close to the top of the list called ‘The most annoying things you can do at work’. In a survey f 2000 people, the habit colleagues liked least was endless moaning – 31 per cent highlighted it, above taking cheeky cigarette breaks (19 per cent), using buzzwords (17 per cent), eating stinky food (13 per cent) and sending endless emails (10 per cent). We all know how much the office moaner can bring us down. ‘Moaning

WORK LIFE BALANCE

can create resentment, both within peer groups and from management,’ says HR director Gary Cookson. ‘It can be a sign of a toxic culture and a smokescreen to detract from poor performance and lack of ownership.’ However, moaning isn’t all bad. Done the right way, it can help bring a team together. ‘A culture where communications are open, honest and transparent will help a company to grow,’ says Cookson. ‘It’s positive from an engagement perspective, as they clearly care enough to moan – apathy is worse.’ To make your next moan a force for good, use it to ‘generate discussion, and improvement’.

Psychle to work If you commute by bike, you’ll feel less stressed for the first 45 minutes at work, says a study in the International Journal of Workplace Health Management – and that’s a strong indicator of how you’ll feel throughout the day. Plus, the benefits of a cycle home are felt long after you’ve walked in your front door. So if you’re among the 33 per cent who live a comfy cycling distance from work, give it a try.

If your job requires a lot of travel, there’s a high chance you could be eating too much as well, according to new research. A UK study found 80 per cent of business travellers consume more calories when away from home, with most eating an additional 400 calories per day – which could add up to a weight gain of 10lb over a year**.. To avoid the flab – as well as an increased risk of heart disease,, type 2 diabetes, and cancerr – plan your meals in advance, take plenty nty of healthy snackss with you, and find a gym, pool orr running route near ar where you’ll be staying.

24%

of UK workers are active for less than an hour every day

WHAT’S ON MY DESK... JO LEVITAS, HEALTHY ART DIRECTOR BetterYou Dlux 3000 Vitamin D Oral Spray, £7.99 for 15ml. A lack of this vitamin is linked to Crohn’s, which I have, so I use this regularly. Miaroma Lavender Pure Essential Oil, £13.19 for 30ml. I recently burned myself on the work kettle and one of the healthy team suggested I put lavender oil on it. The burn healed almost immediately; I’m a convert! Meridian Smooth Peanut Butter, £2.89 for 280g. My go-to snack on apple slices when I need a bit of protein. All products from hollandandbarrett.com.

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H E A LT H Y P R O M O T I O N

Heart helper There’s only one OatWell, the natural way to help lower your cholesterol levels

re you worried about your cholesterol? You’re not alone. Over half of UK adults have more than the ideal amount 5mmol/L (millimoles per litre) or less. Long-term, high cholesterol can lead to furred up arteries, and raised risk of heart disease and stroke. If your levels are high, your doctor may advise medication such as statins – however it can lead to side effects in some

just 28 days, my husband’s and “myIncholesterol levels are reduced. We are both delighted ” Mrs Thomas

THE POWER OF OATWELL 1 As this soluble dietary fibre enters your stomach and intestine, it forms a viscous net that traps cholesterol-related particles, stopping them being absorbed into the bloodstream. The fibre then passes harmlessly out of the body, resulting in lower blood cholesterol levels. 2 Beta-glucan’s benefits don’t stop there. The same viscous net can help control blood sugar levels by slowing down the digestion and the uptake of carbs into the bloodstream. 3 The soluble fibre also helps you feel fuller, plus OatWell is also a prebiotic, meaning it helps healthy gut bacteria thrive. Find all these great benefits in every gram of OatWell Original and OatWell Crispy Hearts!

{ OatWell is available in most branches of Holland & Barrett and online at hollandandbarrett.com}

Photograph posed by model

HERE’S HOW BETA-GLUCAN CAN HELP TO SUPPORT YOUR HEALTH:

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people. But there is a natural alternative to help keep your cholesterol at a healthy level. Beta-glucan is a soluble fibre found in oats scientifically proven to help reduce blood cholesterol levels within weeks. However, one bowl of ordinary porridge oats won’t give you enough beta-glucan to make a difference. This is where OatWell Original oat bran powder can help – it’s been specially formulated to contain the amount you need. Just one serving contains the recommended daily 3g of beta-glucan – equivalent to up to three bowls of ordinary porridge. No wonder, OatWell is endorsed by leading heart health charity Heart UK. With October National Cholesterol Month coming up, it’s the ideal time to make a change. It’s easy to make OatWell part of your daily diet. Sprinkle one scoop of OatWell Original on cereal, porridge or yoghurt; stir it into smoothies, milk or fruit juice; or you can even use it in your cakes and bakes. And don’t forget to try OatWell Crispy Hearts, tasty bites that are great for breakfast with berries or as a snack!

Just for you The latest advice from the UK’s leading specialists

52 5 ways to lower your breast cancer risk by Dr Eluned Hughes 55 The art of ayurveda All about this ancient Indian wellbeing approach 59 Embrace the menopause by Dr Gordana Prelevic 62 What does it do? Cod liver oil 65 The truth about feeling low in winter by Lane Workman 68 Should I try it? Genetic testing 71 The lowdown on… Sleep 72 What’s happening ? When I get stretch marks

Photograph Getty

75 The health influencer Dr Dawn Harper 77 The edit Latest health stats and studies

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WAYS TO LOWER YOUR BREAST CANCER RISK Itâ&#x20AC;&#x2122;s the most common cancer in the UK, with 50,000 women diagnosed each year, yet we know four in 10 breast cancers are preventable. Empower yourself to beat the odds by making these key changes, says Eluned Hughes

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C LIN I C

ELUNED HUGHES is head of public health and information at Breast Cancer Now, the UK’s largest breast cancer research charity. She leads their work and award-winning campaigns to drive prevention and early diagnosis of the disease

Make activity part of life

Being active on a regular basis is one of the main lifestyle factors linked to breast cancer. Aim for the Department of Health’s recommended 150 minutes a week of moderate-intensity activity (something which gets you slightly out of breath), through things like brisk walking, cycling or swimming. Then, ideally, include more vigorous exercise, such as strength training, gym trips or classes. Try to avoid a sedentary lifestyle the rest of the time by taking desk breaks, using the stairs not the lift and so on. One reason activity is so important is partly to do with controlling oestrogen levels. Bottom line: get moving.

Watch your alcohol intake

Sorry, there’s no safe level for alcohol when it comes to breast cancer. The more you drink regularly, the greater your risk; take an honest look at your intake and moderate it if needed. Alcohol affects many systems within the body, including your hormones and weight, but we don’t know why it’s such a strong risk factor. Need more convincing? If you take 100 teetotallers, 11 will develop breast cancer. For 100 women who drink an average of two units of a day (about one 175ml glass of wine), that goes up to 14. For five units (about half a bottle of wine) daily, the number of cases rise to 18 of the 100. So it’s a pretty convincing link.

“NOTIFY YOUR GP OF CHANGES IN YOUR BREASTS AS SOON AS YOU SPOT THEM”

Maintain a healthy weight

Gaining weight in adult life adds to your risk, so staying a healthy BMI is important. It’s a complex issue with many overlapping factors, but hormomes are key. After menopause you mainly make oestrogen via fat cells; the more fat cells you have, the higher your oestrogen levels, which ups your risk. If you’re overweight before menopause your risk is slightly decreased as excess weight affects your menstrual cycle. But with only 20 per

AND FOUR MYTHS BUSTED

Compiled by Hannah Ebelthite. Photograph Masterfile

cent of breast cancer cases in women under 50, that’s not a green light to gain weight in your younger decades. Better to stay a healthy BMI throughout life to reap the protective effects post-menopause.

l Superfoods will save you Hardly a week goes by without a headline proclaiming a new hero food that will eradicate cancer, be it broccoli, blueberries or the latest super spice. But the effect of diet on disease risk is very difficult to measure, so beware. Studies into ‘superfoods’ tend to isolate one active ingredient, in a lab, to prove its effects. This is different to how it behaves in the body, as part of a food, eaten with other foods. By all means, include them all – but as part of a healthy, balanced, colourful and varied diet, and not as a panacea. l Antiperspirant deodorant is dangerous We’ve not seen convincing evidence to support claims linking aluminium chloride (found in antiperspirants and

talcum powder) to breast cancer. Studies have proved too small, vague, flawed or implausible to affect the advice given to women. l Mammograms cause cancer The ionising radiation used in X-rays can up cancer risk a tiny amount, but it’s insignificant compared to the benefits of breast cancer screening. The radiation you receive in the procedure is less than you’re exposed to in daily life and has no significant impact on breast cancer risk. l Breast-feeding will slash your risk Yes, it does offer some protection and the longer you breast-feed for, the greater the benefits. But the reduction in risk is, really, very slight. So don’t panic if you haven’t had children or you weren’t able to breast-feed.

{ For more on breast cancer, visit healthy-magazine.co.uk }

Think about HRT or the Pill

Both alter your hormone profile, raising oestrogen levels. While taking them, you increase your breast cancer risk. According to the Generations Study – following 100,000 women over 40 years to see how genes and lifestyle affect breast cancer risk – the amount HRT raises risk by may have been underestimated by about 60 per cent. But it’s not a simple case of avoiding hormonal medication; they can offer benefits depending on your life stage and health needs. The Pill, for example, has a small protective effect against ovarian and endometrial cancers. Breast cancer risk differs according to the formulation, your age, family history, and how long you take the drug. Once you stop taking it, your risk drops off. So have a frank discussion with your GP about your personal risks and benefits before deciding what’s best for you.

Give your breasts some TLC

Touch them to feel for anything unusual. Look for changes in shape or texture. Check anything unusual with your GP. OK, this isn’t strictly reducing your risk. But it can have a huge impact on outcome, should you develop breast cancer. Most cases are diagnosed after women have spotted and reported a change in their breasts. The earlier breast cancer is picked up, the easier it is to treat, and the higher the survival rate. It doesn’t need to be a specific routine, just be aware of how they look and feel at different stages in your cycle (get the free app from breastcancernow.org/tlc, for help). And notify your GP of any changes straight away. Today, well over 80 per cent of patients are alive five years later. So check your breasts! healthy-magazine.co.uk 53

H E A LT H Y P R O M O T I O N

Mind games Is your memory growing a little fuzzy? Help is on hand to sharpen up your powers of recall

Head’s up Your brain is the most important part of your nervous system. It contains billions of neurons, is home to your thoughts and feelings, and coordinates

signals from your senses, movement and memory. And its normal function is dependent on many different nutrients. Clear Brain contains a tailored blend of natural plant extracts, including walnut, and B vitamins to support the nervous system.

Your go-to formula Each Clear Brain tablet contains: l Walnut extract – the walnut’s shape is so similar to our brains it’s only fitting that it contains nutrients to help our grey matter. The desirable herbals are extracted from the nuts, concentrated and preserved. l Iodine – contributes to normal cognitive function. l Pantothenic acid (B5) contributes to normal mental performance. l Riboflavin (B2), niacin (B3), pyridoxine (B6) and cobalamin (B12) to contribute to the normal function of the nervous system. l Niacin (B3), pyridoxine (B6) and cobalamin (B12) contribute to normal psychological functions. Just take two tablets daily to help supportt your mental agility. For an information leaflet et call New Nordic on 0800 389 1255.

ood supplements are intended to supplement the diet, and should not be a substitute for a varied diet or healthy lifestyle. Do not exceed the stated dose. Clear Brain is not suitable for children under 11 years of age. Seek professional advice before using if you are pregnant, breast-feeding, have allergies or under medical supervision.

{ New Nordic Clear Brain is available in selected Holland & Barrett stores and online at hollandandbarrett.com }

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e’ve all done it: walked into a room and forgotten why we’re there; misplaced keys, forgotten someone’s name, or can’t remember familiar directions. When we’re young, we don’t give it too much thought. But as we grow older, these lapses – known as age-related memory loss – can take on more significance, and we worry about what they could mean. However, you’ll be relieved to know they’re a very common occurrence. The brain is capable of producing new brain cells at any age, so significant memory loss is not an inevitable result of ageing. But like muscle strength, you have to use it or lose it. Your lifestyle, health habits, and daily activities all impact on the health of your brain. Whatever your age, there’s lots of ways to improve cognitive skills, prevent memory loss, and protect your grey matter. One of these is New Nordic’s Clear Brain mental performance supplement.

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THE ART OF

AYURVEDA There’s a renewed interest in this Indian approach to wellbeing, with spices such as turmeric firmly on trend – and backed by science. Find out how it can help you

n ancient Indian medical system, ayurveda (which means ‘knowledge of life’) is, in many aspects, surprisingly modern. In line with today’s tailored health techniques – such as DNA testing to work out the ideal diet for you (for more on this turn to page 68) – ayurveda encompasses the knowledge of how to live according to your unique make-up. ‘Ayurveda is a complete medical system because it not only helps you treat and manage conditions, it also deals with health in all its aspects: mental, spiritual, relationships and daily living,’ says Sebastian Pole, founder of Pukka Herbs and ayurvedic practitioner.

SEBASTIAN POLE is an ayurvedic practitioner and Chinese herbalist, and a member of the Ayurvedic Practitioners Association, apa.uk.com

WHAT’S YOUR TYPE? ‘Obviously we’re all unique, but ayurveda divides us into three constitutional types known as doshas – vata (air), pitta (fire) and kapha (earth),’ explains Pole. You have a dominant dosha which is present from birth, but a variety of circumstances – such as stress levels and your diet – can cause a dosha to accumulate and become imbalanced. If that’s left unchecked, the imbalance becomes chronic and causes health problems. Use our quiz, over the page, to work out your dosha – then follow the plan to reduce excess amounts and develop perfect health and vitality.

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2 What’s your skin texture? a) Dry, cold and rough with cold hands and feet, tans easily b) Warm and smooth, fair with freckles or easily irritated c) Soft, cool, damp and pale

YOUR VATA PLAN Vata is air – which means movement, cold, lightness and energy. When vata is too high, you may lose weight, experience cracking joints, dry skin, poor sleep and digestive problems.

3 What’s your hair like? a) Coarse or thin, wavy or curly, dry b) Oily, straight, medium texture c) Oily, glossy, possibly wavy

YOUR FOODS Warm, heavy dishes such as soups and porridge, plus root vegetables, sweet fruits and, soaked nuts and seeds. Reduce dry, cold foods such as salads (unless they’re dressed well with oil), snack bars, crackers, crisps, ice-cream. YOUR TOP SUPPLEMENTS Try triphala to stabilise digestion, and ashwagandha to ease stress and help balance your nervous system. YOUR LIFESTYLE TIPS Try to have a regular routine. Keep warm, take non-intense, rhythmic exercise, such as dancing or yoga (hot yoga can be good for vata), and stay away from people or circumstances that make you feel insecure.

4 How’s your sleep? a) Irregular – often have insomnia b) Restful and consistent c) Deep – you love a lie-in 5 How would you describe your personality? a) Creative, sensitive, anxious b) Organised, confident, prone to anger c) Calm, reliable, laid-back 6 What’s your digestion like? a) Irregular – you’re prone to bloating and constipation b) Regular, although you can get heartburn c) Sluggish 7 How do you tolerate temperature extremes? a) You feel the cold easily, but love heat and sun b) You hate the heat and burn easily c) You have a high tolerance to cold and prefer the shade when it’s hot 8 How’s your energy? a) Up and down b) You have good consistent energy c) You can take a while to get going but tend to have good stamina

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WHAT YOUR RESULTS MEAN

Mostly As means you’re predominantly vata, mostly Bs suggests pitta, mostly Cs indicates kapha. Lots of people are a mix of two, so if you scored an equal or similar count on two doshas, you have a mixed-dosha constitution. If you’re vata-pitta, follow a vata-reducing diet in the autumn and winter and pitta-reducing in the warmer months. For pitta-kapha, follow a pitta-reducing diet in the summer and autumn and kapha-reducing in winter and early spring. For vata-kapha, have a vata-reducing diet in the summer and autumn and kapha-reducing in the winter and spring.

YOUR PITTA PLAN

YOUR TOP SUPPLEMENTS Aloe vera and coconut oil to cool and soothe. YOUR LIFESTYLE TIPS Watch out for overworking and competitive environments. Work off your stress with swimming or cycling. Avoid getting too hot.

YOUR KAPHA PLAN Kapha – earth – is heavy, solid and stable. When it’s too high, you may experience fatigue, congestion, aches and pains and water retention. YOUR FOODS Bitter and astringent foods such as black tea, vegetables and warm spices. Avoid damp, wet foods like dairy and cold drinks, and sweet, fatty foods. YOUR TOP SUPPLEMENTS Turmeric to keep cholesterol down and reduce inflammation, ginger to reduce swelling and tackle aches and pains. YOUR LIFESTYLE TIPS Keep moving to control weight and boost energy – try brisk walking and dynamic forms of yoga such as vinyasa flow.

Pitta is fire – heat, passion and confidence. Having an overabundance of this dosha can cause flushing, skin irritation, loose stools, excess sweating and anger. YOUR FOODS Cooling and astringent foods like asparagus, salads, grains and fruits. Avoid spicy, pungent or salty foods.

{ Discover what happens when you visit an ayurvedic practitioner at healthy-magazine.co.uk }

Compiled by Charlotte Haigh. Photographs iStock, Getty, Shutterstock

To find your dosha answer the following questions: 1 Your natural body frame (think back to childhood; an imbalanced dosha can mean you lose or gain more weight than you should) is: a) Slim, either tall or petite, with prominent bones and little body fat b) Medium, weight easily maintained c) Large, solid bones, gain weight easily

H E A LT H Y P R O M O T I O N

The essence of flowers Balance your emotions and fulfil your potential

A force of nature The 38 flower essences Dr Bach discovered are made from a variety of wild plants, trees and bushes. Each one relates to a specific emotion that we all experience now and again, for example, if starting a new job, harness the positive potential of Larch and approach different and new situations with confidence and determination. Discover the positive side of yourself and gain equilibrium. This wonderfully gentle system is designed so that the essences can be tailored to meet each person’s individual

needs, so they can be taken alone or in combination. Just add two drops of your chosen Bach Original Flower Remedy to a drink of your choice and sip regularly. Alternatively, for a combination, add two drops of each essence (up to a maximum seven) to a mixing bottle with some water and take four drops, four times a day. For more about Bach Original Flower Remedies, visit their Facebook and Instagram pages at BachOriginalUK.

Modern new look, same great formula Trusted since the 1930s, Bach Original Flower Remedies have been artistically brought into the 21st century with this modern take on the original design. Inspired by nature, the illustrations reflect the seven emotional groupings outlined by Dr Bach, making it easier for you to identify the right essence for you. So, while the look may be new

you can be assured that: l They’re still prepared exactly as Dr Bach outlined 80 years ago. l Many of the plants and flowers used are from Dr Bach’s original garden in rural Oxfordshire. l Each essence is related to a different emotional state. Keep an eye out for the new design in store.

{ Bach Original Flower Remedies are available in selected branches of Holland & Barrett and online at hollandandbarrett.com}

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hances are you’ve heard of Rescue Remedy, and may even have used it from time to time. But you may not know that the people behind Rescue Remedy also produce Bach Original Flower Remedies. Back in the 1920s and 1930s, Dr Edward Bach developed a system of 38 essences that capture the positive potential of the plants they’re created from, which he believed offered a holistic approach to achieving emotional balance.

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It might be called the ‘change’, but that doesn’t mean it can’t be a change for the better, says expert Dr Gordana Prelevic

EMBRACE THE MENOPAUSE. YES, REALLY

DR GORDANA PRELEVIC is a consultant endocrinologist at the London Claremont Clinic and Wellington Diagnostics & Outpatients Centre in London. Her main area of expertise is reproductive endocrinology with a special interest in menopause (femhormones. co.uk)

ost of us dread the menopause, but the decline in fertility after a certain age is actually an important survival mechanism – after all, nobody wants to be giving birth in their 50s and 60s! Much of the angst around menopause stems from an internalised belief that, if we’re no longer fertile, we’re officially past our prime. Sadly, this deep-rooted fear clouds too many women’s view of ageing. The menopause is not an illness, but a natural transition that begins as early as our 40s when oestrogen levels begin to decline. Periods become less regular (the perimenopause) until they stop altogether – typically around the age of 50. While around a third of women sail through menopause

without problems, others can have unwelcome symptoms. With careful management, however, there’s no reason why anyone should suffer.

In a sweat Hot flushes are the most common issue, affecting up to 70 per cent of women. We don’t know exactly what causes these sudden spikes in body temperature, but it’s likely to be the effect of oestrogen deficiency on the hypothalamus, the region of the brain that regulates body temperature. This rapid rise in heat triggers the sweat glands to go into overdrive. While hot flushes are not a medical concern, per se, the disruption to sleep they bring can be a major

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issue in the long term (it’s not uncommon to wake up drenched with sweat), leaving women feeling tired, anxious and craving high-calorie foods to get through the day (a big cause of weight gain). Simple lifestyle changes can help. Alcohol, caffeine and spicy foods can all trigger a rise in body temperature, so are best avoided. Wearing cool, loose-fitting clothes can lessen the severity of flushes, while regular exercise has also been shown to be beneficial (a recent study of 749 women found hot flushes were more severe in obese women, so keeping your weight in check is definitely one good reason to stay active). Alternative therapies are worth a try, too – one review of evidence, published in the journal Menopause, concluded that acupuncture significantly reduced both the frequency and severity of hot flushes, as well as improving quality of life.

“MANY WOMEN FIND SUPPLEMENTS OF DONG QUAI USEFUL”

Diet also plays a crucial role in supporting the body during this stage in life. In particular, there’s growing evidence that phyto-oestrogens, plant compounds that mimic the effects of oestrogen in the body, help reduce the frequency and severity of hot flushes. The most investigated are isoflavones, which are found in high concentration in soy bean and soy products (such as tofu and textured vegetable protein), as well as legumes, lentils and chickpeas. The fact that Asian women have fewer hot flushes compared to women in the Western world may well be down to a diet rich in these foods. For an added boost, research shows a supplement of 60mg or more of isoflavones (also found in red clover) per day can also offer some relief. Many women find supplements of dong quai, agnus castus and black cohosh can be helpful, though there is very little evidence behind them. But, if they work for you, that can only be a good thing.

Natural HRT Falling oestrogen levels can also cause a number of gynaecological issues as the vagina wall thins and loses elasticity. This can make sex painful and urinary tract infections more common. In mild cases, vaginal moisturiser can remedy the problem; if it doesn’t help oestrogen cream is effective and safe. Maintaining an active sex life can also help, as regular orgasms increase blood flow to the genitals, helping to maintain tone in the vaginal wall. If menopausal symptoms are severe, hormone replacement therapy (HRT) can be extremely helpful. There has been much negativity surrounding this in recent years, but unless you have a history of blood clots or stroke in your

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family, the risks associated with short-term use of HRT in your late 40s and early 50s are minimal. In women for whom anxiety and depression are a problem (those who experience severe PMS or had post-natal depression appear to be more sensitive to oestrogen deficiency), HRT is usually more appropriate than anti-depressants, so this is definitely something to discuss with your doctor. Counselling is also recommended, and can offer helpful tools for managing stress and anxiety, as well as helping you navigate the emotional issues menopause can throw up. Finally, here’s one very good reason not to dread the so-called ‘change’ – research suggests a positive attitude to menopause is generally associated with fewer symptoms. Yes, menopause marks the end of your fertile years, but it’s also the beginning of the rest of your life. Definitely something to embrace.

Hot flushes can disrupt a good night’s sleep

THE GEN X MENOPAUSE ‘I want women to know that life can still go on after the menopause and you can still be sexy.’ Meg Mathews, ‘menopause campaigner’. ‘The good news is there is a world beyond it – a rather wonderful world. In many ways, now I’m off that hormonal roller-

coaster, I feel better than I’ve done in decades.’ Christa d’Souza, author of menopause book, The Hot Topic (Short Books, £8.99). ‘Sorrow is not itself evidence of maladjustment but of the adjustment process itself.’ Germain Greer in her 1992 book The Change: Women, Ageing And The Menopause.

{ For yoga poses to help menopause symptoms, visit healthy-magazine.co.uk }

Compiled by Beth Gibbons. Photographs Getty

Plant power

WHAT DOES IT DO?

COD LIVER OIL

Itâ&#x20AC;&#x2122;s a classic and with good reason. Hereâ&#x20AC;&#x2122;s a rundown of how this supplement can help you What is it? Made by pressing the cooked liver of cod, cod liver oil has been used either in capsule form or as the simple oil straight off the spoon since the 1950s to treat ailments such as achy joints, including arthritis, thanks to its anti-inflammatory properties. Then in the 1980s scientists found that populations in far-northern regions such as Alaska, who consumed

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a fish-rich diet, had better coronary health, and cod liver oil gained even more prominence. The omega-3 fatty acids in fish oils can’t be made by the body, so you have to either eat them or get them via supplements.

*If you are pregnant, breast-feeding or under medical supervision, consult your doctor before taking supplements. Compiled by Laura Potter. Photographs Getty

What’s the hype? The health benefits are mainly down to the omega-3 essential fatty acids DHA and EPA, which are thought to have anti-inflammatory effects. Cod liver oil is also a rich source of antioxidant vitamin A and the sunshine vitamin, vitamin D, which many of us lack. Omega-3 essential fatty acids help regulate your immune system and fight joint inflammation; they may also help lower cholesterol and levels of fat triglycerides in the blood, which is good for your heart. Vitamin A can prevent cell damage caused by free radicals, and vitamin D helps maintain a healthy musculoskeletal system. The fatty acids in cod liver oil can also reduce pain and swelling. So there’s plenty of hype, though with varying levels of scientific evidence to back it up.

Any research? ARTHRITIS EASING Cod liver oil may help ease rheumatoid arthritis. In one Scottish study, 97 people who’d had the condition for an average of 13 years took either daily cod liver oil capsules or a placebo for nine months. After 12 weeks, participants were asked to gradually reduce their use of nonsteroidal anti-inflammatory drugs

(NSAIDs), such as aspirin or ibuprofen. By the end of the study, 39 per cent of the cod liver oil group had reduced their NSAID intake by more than 30 per cent, compared with 10 per cent of the placebo group, and reported reduced pain compared with the placebo group. TUMMY HELPING Vitamin D, which is readily available in cod liver oil, can help those with Crohn’s disease and other inflammatory bowel diseases, according to Canadian research. People from northern countries, who see less sunlight and therefore are more likely to be vitamin D deficient, are also particularly vulnerable to Crohn’s disease. The scientists found that vitamin D acts directly on the genes that alert cells to the presence of invading microbes in Crohn’s disease, to help defend themselves. LIVER PROTECTING A ‘Western diet’ high in red meat, sugar, saturated fats and processed grains has been linked with fatty liver disease. However, a diet rich in omega-3 fatty acids, and especially DHA, found in cod liver oil, could help prevent it. Chinese researchers who studied the effects of taking omega-3 found that it improved levels of fat in the livers of those with non-alcoholic fatty liver disease. A study in online journal PLOS One also suggested taking omega-3s can help prevent liver disease, and that fatty acids generally have a wider biological impact than has previously been thought,

affecting vitamin levels, carbohydrate and lipid metabolism, and protein function. DIABETES PREVENTING This fishy supplement may play a role in stopping type 1 diabetes developing. Children given cod liver oil in the first year of life had a lower risk of the condition in a preliminary Norwegian study. The same wasn’t true when they used other vitamin D supplements, or when mothers took cod liver oil or other vitamin D supplements during

“GETTING OMEGA-3 CAN PROTECT YOUR LIVER FROM DISEASE” pregnancy. More research is needed, but scientists think it may be due to the anti-inflammatory effects of healthy fats.

Is it safe for everyone? It’s safe for almost everyone, when taken in low doses of 3g or less a day, but pregnant women should avoid it because the vitamin A content could harm an unborn baby. It may also be unsuitable for anyone on medication that controls high blood pressure or anticoagulants (blood thinners) because fish oil can interfere with blood clotting. Sideeffects are rare, especially if you take them with food, but can include tummy trouble. Taking too much vitamin A can lead also lead to liver problems and hair loss, so don’t overdo it.

THE VEGGIE ALTERNATIVE If you don’t eat fish, you can still get your DHA and EPA with Holland & Barrett Vegan Algal Oil Omega-3, -6 & -9 (£29.99 for 30 capsules). The good fats come via algal oil (from algae), olive oil, evening primrose oil and safflower oil.

{ Find out more about the healthy benefits of omega-3 at healthy-magazine.co.uk }

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THE TRUTH ABOUT FEELING LOW IN WINTER Dreading feeling blue and lethargic in the coming months? We’ve the latest surprising theories on seasonal affective disorder (SAD) – and how to transform your mood LANCE WORKMAN is an evolutionary psychologist with a special interest in seasonal affective disorder; he is visiting professor of psychology at the University of South Wales

AD is an affective disorder – which means it causes problems with mood and emotion. With this condition, it’s the seasons that cause the changes. Contrary to popular belief, it’s not just winter that affects mood in people with SAD – you may also feel quite high in summer, possibly too excitable to sleep for nights at a time. In winter, you will feel low in a lethargic way, with fatigue, increased craving for carbohydrates and a desire to be left alone. It’s the contrast between moods in summer and winter that leads to a diagnosis – feeling down in winter isn’t enough on its own. There is, in fact, some debate over whether SAD is a form of bipolar disorder that’s seasonally adjusted, but the jury’s still out on that.

What’s going on? Our brains are set up to expect equatorial African sun – that’s where our earliest ancestors came from. We moved further north to where there’s less light, and then from the Industrial Revolution onwards, began spending less time outdoors and working indoors instead. More recently, the computer revolution means we spend even longer inside – in fact, we spend 93 per cent of our lives indoors. While we don’t fully understand the cause of SAD, there’s evidence daylight affects levels of the moodregulating neurotransmitter serotonin, leading to too much in the summer and too little in the winter. It’s likely levels fluctuate seasonally in all of us, but people with SAD are more susceptible to changes

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Even in winter a daylight fix can ease symptoms

in serotonin so the impact is greater for them. The sleep-inducing hormone melatonin is also involved – and a lack of daylight can result in higher levels, causing the fatigue that’s often connected with SAD.

Who’s affected? In 2015, I carried out a survey that found eight per cent of people had been diagnosed with full-blown SAD. But there’s also sub-syndromal SAD, a milder form that affects 21 per cent. That means almost

SHIFTING YOUR MAIN HOLIDAY FROM “JUNE TO JANUARY CAN REALLY HELP ” one-third of the population is affected to some degree by SAD. We found women are 40 per cent more likely to report SAD and it’s most common in women aged 15 to 50. There’s a speculative idea this could be an evolutionary adaptation designed to help women in their reproductive years to conserve energy and weight to produce offspring and help them survive, as SAD encourages you to eat high-calorie foods and sleep a lot. That’s just a theory, but we do know SAD rates decline in postmenopausal women. If you have major stresses in your life – such as divorce or bereavement – you’re likely to experience SAD more severely.

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1 GET OUT MORE This is probably the most important point since SAD is caused by lack of daylight. Simply taking a 30-minute walk three times a week when it’s bright, if possible, can make a significant difference. It won’t cure SAD, but will raise your spirits sufficiently to help. 2 TRY LIGHT THERAPY If getting out more doesn’t help, you could try a light box – 80 per cent of people with SAD report a significant improvement. Don’t expect one session with a light box to make a big difference – for most it takes four or five sittings. To find out more contact the Seasonal Affective Disorder Association at sada.org.uk. 3 TAKE SUPPLEMENTS Omega-3 fatty acids and vitamin D3* can help with all forms of depression, and SAD in particular. If you don’t get enough oily fish in your diet (at least one portion weekly), top up with an omega-3 supplement – try flaxseed if you’re vegan or vegetarian. We should all be taking vitamin D in the winter and D3 is the form shown to help with mood. 4 GET SOME WINTER SUN If possible, shift your main holiday to the winter and go somewhere sunny. That can really make a difference. January can be a good time to do it. December is full of festivities, which can take your mind off your mood – it’s no coincidence Scandinavian countries have a lot of midwinter festivals. If you can’t get away, find something to celebrate in January instead. Unfortunately, SAD makes you want to isolate yourself, but that’s one of the worst things you can do so it’s a good idea to find a reason for a get together. 5 SEE YOUR GP If you’ve tried these steps and your SAD is still severe, then consult your doctor. They may be able to refer you for therapy or prescribe a short course of antidepressants. These may have side effects, so medication should be a last resort.

*If you are pregnant, breast-feeding or under medical supervision, consult your doctor before taking supplements. Compiled by Charlotte Haigh. Photographs Plain Picture

5 WAYS TO EASE THE WINTER BLUES

Should I try it?

…GENETIC TESTING

For £149 you can get your whole genome analysed and find out your personal future health risks, but is the worry worth it?

enome testing is seen as the future of medicine. Chief medical officer Dame Sally Davies has just recommended that all cancer patients should have their DNA tested because it can correctly identify not just illnesses but also specific genetic mutations which can influence the success of treatments. She hopes that within five years genetic screening should be a normal part of treatment. In the meantime, you can send off a saliva sample to have your genes tested for under £150.

WHAT’S INVOLVED? Using a special home kit, you collect your sample, then send if off to a lab, where your genome is tested. A few weeks later you’ll receive a report that tells you whether you’re a carrier for, and predicts your risk of, everything from cancer to cystic fibrosis, Parkinson’s to sickle cell anaemia. As well as health risks, you’ll learn about your ancestry, plus random facts such as how soft your earwax is and how likely your hair is to curl.

WHAT ARE THE BENEFITS? There’s the nosiness factor, of course, but also having a greater awareness about what your health future may look like could provide you with the impetus to influence that – for example, by exercising more, changing how you eat, or having preventative surgery. Rather than waiting until you get ill, you can put things in place to mitigate anything for which you may have a raised risk. The downside, though, is that you may be given frightening-sounding information. Say you’re told

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you have a 30 per cent increased risk of gall bladder cancer; if your chance of getting it in the first place was one in 5,000,000 that 30 per cent raised risk isn’t really a cause for concern – plus it isn’t a given. It’s easy to believe that genes are a sealed fate, but they aren’t the only factor when it comes to disease risk. Lifestyle plays a major role; for instance, 27 per cent of breast cancer cases each year are linked to lifestyle, be that smoking, drinking or being overweight – not DNA. So while the information is useful and interesting, it shouldn’t be considered a ‘diagnosis’.

ANY SCIENCE BEHIND IT? Some genetic variants have lots of strong science behind them, so if you’ve got that genetic variant, there’s a good chance you’re a carrier for a certain disease or condition; things such as CFTR for cystic fibrosis, or the faulty BRCA gene for breast

THE DETAILS To have your DNA profiled by 23andMe costs £149; visit 23andme.com for more info.

“REMEMBER, IT’S NOT A DIAGNOSIS, LIFESTYLE STILL PLAYS A ROLE ” and ovarian cancers. But the science is still young, and other genetic variants that are included in these reports have limited research behind them. They will have had a study – big or small – that found an association with heart disease or type 2 diabetes, for example, but the research can’t prove cause and effect, just an association. Much like everything when it comes to your health, no one factor is a decider, it’s about lots of different factors coming together – one of which happens to be your genes.

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CASE STUDY We tried it!

Words Laura Potter. Photographs iStock

healthy lifestyle writer Francesca Specter sent her DNA to be analysed by 23andMe As far as I’m concerned, genetic testing is where healthcare is heading – so I jumped at the chance to trial the 23andMe personal genome service. The testing kit itself was less than cutting edge: the test tube and label combination resembled something you’d be handed at a sexual health clinic, and the volume of saliva needed required me to spit into the tube for a good half hour. Within five weeks of sending my saliva on a one-way trip to the States (where the lab is based), I got my results. Some were uncannily accurate: it said I was lactose intolerant (yes – I’ve been avoiding cow’s milk for as long as I can remember), likely to be about average weight for my height (bang in the middle), prefer salty foods to sweet (true), and likely to have blue eyes (again, true). Other results encouraged me towards healthier lifestyle choices. For instance, my results told me I possess a genotype

{ For more expert health advice, visit healthy-magazine.co.uk}

Predicting future health risks means you can take action

linked to slow caffeine metabolisation, which in turn might put me at a higher risk of heart attack linked to excessive coffee drinking. Time to switch to decaf, at least some of the time. There was also a big fat revelation – literally. For some people, a Mediterranean-style diet containing lots of olive oil helps them maintain a lower BMI – but I possess a gene variant which means eating monounsaturated fats is linked to weight gain. So no more eating nut butter straight from the jar. Some results were less convincing: one said I move in my sleep ‘more than average’, but actually I don’t move at all, and another said I am average height (sadly not – I’m pretty short). It also said I have a genetic muscle composition common in elite power athletes which I’m sure my secondary school PE teacher would hastily dispute. But overall, the test was food for thought, and supported some of my existing habits, such as avoiding dairy. Cutting out the excessive nut butter and avocado in my diet, I have noticed a slight weight loss – maybe suggesting that monounsaturated fats, for me at least, aren’t the best way to stay slim.

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THE LOWDOWN ON

SLEEP

10-15 minutes is how long it should take you to fall asleep.

m 3p

o M on

nd ay s is

*The Berocca Energy Report 2017. Words Ellie Hughes. Photographs iStock, Shutterstock. Illustrations thenounproject.com

IF YOU WAKE UP AT 7AM, YOU SHOULD GO TO SLEEP AT EITHER: 9:46PM, 11:16PM OR 12:46PM This is based on completing four, five or six 90-minute sleep cycles before your alarm, plus an average 14 minutes to nod off.

SLEEP DEPRIVATION IS MORE SERIOUS THAN FOOD DEPRIVATION Snoring is the primary source of sleep disruption

per year 74% is£40b the cost of sleep deprivation of Brits sleep for less than seven hours per night

to the UK economy

42% of us say we are too tired to try new experiences*

SLEEPING POSITIONS Most popular: 41%

Foetal

o rl u go whe n we report havin

80% of Brits are

suffering from lack of sleep

Humans spend one third of their lives sleeping.

Most o fu one ar s keep m or le stickin g go under ut from the du vet

Least popular: 6.5%

Front freefaller

The log

The yearner

The starfish

we st en erg y

leve ls*

Are you getting enough? And what’s the impact if you aren’t?

The soldier

Potential effects of sleep deprivation

l Reduced pain tolerance l Immune system can be disrupted l Tend towards weight gain l Long-term mood disorders such as depression and anxiety l Increased risk of type 2 diabetes l Decreased sex drive l Increased blood pressure, heart rate and certain chemicals linked with inflammation, which may put extra strain on your heart l Difficulty conceiving

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WHAT’S HAPPENING...

WHEN I GET STRETCH MARKS?

You’re likely to have some, 70 per cent of women do, but what causes these silvery lines, and can you really get rid of them?

tretch marks are a hot topic right now, as the online fashion giant ASOS have stopped editing out stretch marks on the models who appear on their site, much to our national appreciation. And why would they? These natural marks affect both women and men. But what’s going on, why exactly do we get them? And if, unlike ASOS, you’re not quite ready to fully embrace yours and would like to tone down the

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more visible ones, which can impact on self-esteem and body confidence, is there a treatment that can help?

What are stretch marks? Also known as striae, they are white, purple or red lines that appear when your skin expands

C LIN I C

quickly. Your skin can handle slight changes in shape as it’s pretty elastic, but when it stretches a lot over a short space of time – during pregnancy for example – it causes skin fibres to break, leading to that streaked appearance. Imagine pulling on an elastic band until it loses its original shape and colour: that’s effectively what happens to your skin. ‘Stretch marks can occur on any part of the body where there’s sudden growth, such as during pregnancy, puberty or after rapid weight gain,’ says Professor David Gawkrodger, dermatologist

“RAPID STRETCHING RUPTURES COLLAGEN IN THE SKIN WHICH SHOWS AS STRETCH MARKS” and a spokesperson for the British Skin Foundation. ‘They’re extremely common, with 70 per cent of women and 40 per cent of men affected – typically appearing on the stomach, bum, thighs and arms. They’re determined in part by genes, so if one of your parents had them, you’ll probably get them, too. The majority of women who get pregnant will develop some form of stretch marks, and having twins is more likely to leave you with them than if you’re expecting one child.

*Oils should be diluted before direct use on skin. Always read the label. Consult your doctor or herbalist before using essential oils on the skin if you are pregnant or breast-feeding Compiled by Orouj Tamimi. Photographs iStock

So what exactly is happening to my skin? ‘Our skin is made up of three main layers,’ says Professor Gawkrodger. ‘The top layer, which is known as the epidermis, protects the layers beneath; the middle layer, called the dermis, contains collagen – a protein that gives skin its natural firmness; and the inner layer, known as the hypodermis, is made up of fat and connective tissue. Stretch marks occur in the middle layer. Rapid stretching causes the dermis to break in places and the collagen to rupture, allowing the hypodermis to show through as stretch marks.’

How long do they last? Stretch marks do fade; some will disappear altogether, but this differs from person to person. ‘At first, they will look red or purple because your blood vessels have dilated,’ says Professor Gawkrodger. ‘However, over time, your skin will shrink and the marks will turn into white scars, which aren’t quite as obvious. And others may fade away completely.’ Bear in mind, though, they won’t fade overnight and may take a long time for this to happen – and a lot will depend on your skin’s ability to heal itself.

BRING BACK THE BOUNCE E HELP YOUR SKIN REGAIN ITS ELASTICITY AND PREVENT AND FADE STRETCH MARKS WITH THESE SCIENCE-BACKED NATURAL PRODUCTS Shea Mooti Mama’s Belly Rub Stretch Mark Oil (£14.99 for 110ml) Baobab, rosehip, sunflower wheatgerm, shea butter, and mandarin essential oils join forces to create a nourishing, easily absorbed treatment, rich in fatty acids and vitamins A, D and E. Dr. Organic Vitamin E Scar & Stretch Mark Serum (£8.19 for 50ml) Organic vitamin E is proven to moisturise and protect thanks to its antioxidant properties. This restoring and hydrating cream can regenerate deeper layers for smoother, more radiant skin. Sukín Green Tea & Jojoba Renewing Body Scrub (£12.99 for 200ml) University of Manchester researchers claim that green tea can help calm angry-looking stretch marks. This gentle scrub combines green tea with jojoba beads and ground walnut shells to polish, and aloe vera, coconut, rosehip and vitamin E to hydrate. All products available from hollandandbarrett.com.

Does treatment help? Beauty therapist Sue Ohri, from Ace Aesthetics clinic in London, has been treating stretch marks for years. ‘While they probably won’t disappear entirely, laser therapy can reduce their appearance,’ she says. ‘Pulses of light are sent to the inner layers of skin, stimulating the production of collagen, which improves the skin’s appearance.’ Research from Heidelberg University in Germany found rosehip oil ould help improve stretch marks. Ultimately, prevention is best. Some research has found that those who used topical vitamin E during pregnancy developed fewer marks than those given a placebo cream. ‘One of the easiest ways to minimise their visibility is by wearing sun protection, as stretch marks will show up more against tanned skin,’ points out Professor Gawkrodger. ‘But staying at a healthy weight as far as possible is the best way to reduce your chances.’ And remember: your stretch marks are almost certainly more obvious to you than they will be to anyone else. or more on stretch marks, go to britishskinfoundation. org.uk; for more on laser therapy, see aceaesthetics.co.uk.

{ For more expert natural skincare advice, head to healthy-magazine.co.uk }

Support skin’s integrity with natural oils and green tea

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THE health INFLUENCER DR DAWN HARPER

This issue, Dr Dawn Harper discusses good gut health, the importance of ‘me-time’, and the power of clean air

WhatÉ

… is your healthy living ethos? Be more active, eat more vegetables. … are you most excited about right now? I think gut health and changing your intestinal flora to help weight management is the next big thing. I recently had my gut analysed and have the sort of gut associated with obesity. I’ve since changed my diet to eat more gut-friendly foods including a range of vegetables and herbs, such as turmeric, garlic, asparagus and artichokes. I’m not calorie counting for the first time in my adult life! …is making you angry? I find it frustrating it’s almost ‘trendy’ to have an allergy. If you have a real allergy, it’s really debilitating

in terms of day-to-day life. I think we need to be clearer on the difference between allergies and intolerances. …is the one thing you’d like people to do healthwise? I’ d like them to get out more often. We don’t always take enough time out, but being outside in the clean air and nature is really good for emotional wellbeing. I have dogs so have to walk them every day. I try to get out on my bike as often as I can - it’s good for my physical fitness, but also really helps me clear my head. …makes you happy? Kindness and natural beauty. I adore spending time in the countryside. …is the best piece of health advice you’ve ever been given? Learn how to say no. Taking a bit of time out means you can be a better mum, friend, partner, work colleague and more productive, too.

MY HEALTHY MANTRA

Do something every day to make other people smile. There’s been research around how having a positive attitude and being nice can add to your longevity.

Clockwise from left: on a shoot; veggies are go; Dr Dawn’s pet pooches

*Products available from hollandandbarrett.com. Words Laura Potter. Photographs Facebook.com/drdawnharper, Twitter.com/@drdawnharper

I’M LOVING… 1 Probiotics I’m always advising patients to take these to benefit digestive and immune systems. Holland & Barrett Mega Potency Acidophilus, £12.29 for 100 capsules•.

2 Vitamin D I’ve had lots of sun exposure this summer, but this will benefit me in the darker months. BetterYou DLux1000 Vitamin D Oral Spray, £7.29 for 15ml.

DAWN: IN NUMBERS 57.8k 8k TWITTER FOLLOWERS

The number of Dr Dawn’s Guides she has written, including her guides to women’s health, sexual health and IBS.

{ For more everyday health inspiration, visit healthy-magazine.co.uk}

3 Children’s vitamins Because the NHS recommends supplements for children. Nature’s Way Alive! Children’s Soft Jells Multi-vitamins, £14.99 for 60.

3.5 million The number of viewers who regularly tuned in to Channel 4’s Embarrassing Bodies.

Dr. Dawn is working with Philips on the #breathethedifference campaign. The Philips Anti-Allergen Air Purifier removes 99.97% of common airborne allergens effectively long-term (philips.co.uk).

The number of awards Embarrassing Bodies has won, including two BAFTAs.

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THEY SAID IT

out helps me maintain balance, “andWorking lets me relax and recharge. You can’t beat working out with friends. As a group, you push each other to go further and there’s a sense of empowerment that makes you feel part of a community

”

ACTRESS NINA DOBREV

SEEING RED

Slice ’em, dice ’em or turn them into a rich ragu – however you eat your tomatoes, they could lower your risk of skin cancer, according to scientists from Ohio State University. In the study, consumption of tomatoes was linked to a 50 per cent lower incidence of developing the disease. This is all to do with carotenoids, the pigments that give tomatoes their colour, which it’s suggested may protect skin against UV light damage. British tomatoes are still in season in October so tuck in – and stay stocked up with trusty tinned varieties year-round.

GET BRAINY Good news for crossword fans: doing your favourite puzzle daily could be as good for keeping your brain on top form as premium brain training apps. The more regularly respondents reported doing word puzzles, the better their brain function in later life, found a UK online trial of more than 17,000 people. In a series of tests assessing attention, reasoning and memory, diehard crossword fans displayed the mental ability of people 10 years their junior. Not bad. To get you inspired, we’ve a clue for you: ‘The UK’s number one wellbeing magazine, seven letters beginning with H.’ Any idea?

One-minute bones

Always running for the bus? UK research links just one minute of running with better bone health. Women who do ‘brief bursts’ of high-intensity exercise – 60-120 seconds daily – have four per cent better bone health than those who do less.

THE

EDIT

Words Francesca Specter. Photographs iStock, Rex

New studies and stats you need to know about

This is the percentage of pregnant women who quit exercise because they’re afraid of damaging their unborn child, says a study by Aptaclub. However, Dr Dawn Harper – who works with the organisation – assures women that staying fit during pregnancy can help to relieve aches and pains, as well as making labour and delivery easier. Visit aptaclub.co.uk for more on how to exercise safely during pregnancy.

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H E A LT H Y P R O M O T I O N ingredient in Nourkrin supplements, which has been clinically proven to help maintain a healthy hair growth cycle.

‘A post-baby bald patch’ Half of women lose hair after childbirth, because hair follicles which have been in an extended growth phase, change to a shedding phase. Mum of one, Clair, from Newcastle, saw a distressing difference in her hair five months after having her first baby. ‘It had started to recede around my forehead and I had a very obvious balding patch on one side,’ she says. ‘When I washed my hair strands were clinging to my hands, and there was an alarming amount in the plughole. A friend who had suffered from alopecia recommended Nourkrin. At first I got fine, baby hairs, but two months on these are more substantial, and my worst bald patch is virtually completely covered.’

‘Stress-related hair loss’

Losing your hair affects your confidence as well as your looks – but there are solutions

round 8 million women in the UK experience hair loss, knocking their confidence. self-esteem, and their sense of femininity. It can be gradual or sudden, thinning or total loss, and it affects old, young and everyone in-between. It can be due to genetics, a medical condition, childbirth, or stress. Whatever the cause,

the hair growth cycle is almost always affected, leading to a shorter growth phase and extended resting phase – so more shedding and weaker regrowth. Happily, it’s treatable, with proteoglycans – protein molecules that regulate hair growth. They’re found in the precise ratios needed to regulate hair follicle functioning in Marilex, the unique

Strong science Nourkrin has 30 years of scientific research behind it. It’s a drug-free supplement that provides follicles with the specific nutrients needed to normalise hair growth. It has been awarded not one but two Gold Medals by the World Trichology Society.

{ Nourkrin Woman is available in selected branches of Holland & Barrett and online at hollandandbarrett.com}

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Overcoming hair loss, naturally

Another common reason for hair loss is stress. When stressed, the body stops growing hair to concentrate on recovery and healing, as Margaret from Brighton found. ‘In 2013, I lost a family member in tragic circumstances. Six weeks later, my hair was shedding at an alarming rate. I panicked, buying ‘miracle’ treatments, and trying crazy diets. I tried Nourkrin, but when I didn’t get instant results, I rubbished it. Then a friend told me she’d suffered considerable hair loss, but unlike me, she’d been patient with Nourkrin – and she was sporting a healthy head of hair. I immediately started taking my tablets again. Six months on my hair has never been in such good condition – and I’ve got my confidence back.’

Words Francesca Specter. Photograph Getty

THE NEW SCENT-SATION

Think women’s perfume should smell sweet and fruity? Think again. A whopping 70 per cent of ladies’ perfumes have masculine notes, according to one US study, while unisex fragrances are rising at the greatest rate in the sector compared to other trends. Think sandalwood, a base note that’s included in Pacifica’s Mediterranean Fig Roll-On Perfume, patchouli (a well-known aphrodisiac) and bergamot with its citrus-y undertones. Overseas, unisex perfumes have long been favoured: in the Middle East, it’s common for both genders to wear rose-based fragrances, while in India men and women choose scents with sandalwood, jasmine and henna flower notes. However, in the Western market it’s a relatively new phenomenon: back in 1994 Calvin Klein’s unisex CK One was a market anomaly, and it’s only now that a number of luxury brands have recently released unisex fragrances, highlighting their growing popularity. Read more about how beauty is breaking away from gender boundaries in our feature on page 83.

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Hair play BEAUTY FIX

Struggling to make your locks play ball? We quizzed three professionals who’ve embraced their natural hair textures with gorgeous results WORDS FRANCESCA SPECTER

oker-straight or wild and curly – we all have different hair types, yet only seven per cent of us are happy with the hair we’re born with, according to one UK survey . But it’s really all about finding out how to work with your natural texture, say hairdressers Roni Chapman, Karine Jackson and Chelsea Killick. With all the lotions, potions and styling tools they need at their disposal, they’ve each worked out how to flaunt their individual strand styles. Here are their tried-and-tested methods:

Wave aft after wave

Karine Jackson, owner of Karine Jackson Hair & Beauty, has shoulderlength wavy hair. My haircut: I’ve gone for M the h M Mo-Mu M – that’s the ‘modern mullet’. It takes a lot of weight out of my hair which is really thick – and this helps the waves in my hair hang much better. My shampooing routine: My hair is fine, but I have tons of it and it can go frizzy, so I wash it every three days. I’d leave it longer, but the pollutants in London make it dull it or greasy. Before washing, I give it a good brush to massage the scalp and get the natural oils spread to the ends. Then I use shampoo for fine hair as I don’t want too much weight.

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B E AUT Y

My conditioning routine: I regularly use a conditioner for dry hair and quite often I’ll also use a treatment for extra conditioning. I like to comb it through my hair while I’m in the shower. I apply a leave-in conditioner as soon as I get out of the shower. My styling routine: With a little of the leave-in conditioner in my hair, I take

a ‘U’ section at the top and separate it. Then, I dry this section semi-straight with a comb and hairdryer, finishing with a drop of argan oil. The hair left at the bottom is still dripping wet; I twist it and leave it to dry naturally. You need to take control of the wave, and the twist will do this and help prevent frizz.

curly hair. I find curly hair is much drier than straight, and that the curls are more defined when they are not constantly being cleaned. Conditioning routine: Once I’ve shampooed my hair, I add conditioner and massage it into my hair starting from the mid-lengths and going down to the end, combing through with my fingers, or a wide-tooth comb. Styling routine: Once washed, I squeeze the excess water from my hair and apply my products. For best results, I use a mousse formulated for wavy hair and a sea salt spray. I take sections of hair and twist around my finger, using a small amount of both products. I dry my hair upside down for volume. I use a Dyson hairdryer and diffuser as this spreads the heat out and reduces frizz. Once dry, I shake out the twists and use a texturising wax spray to maximise curls. I also spray a little more sea salt spray to keep it in place.

Curls, ccurls, curls

Straight and narrow Straigh

CURLY HAIR IS DRIER “ THAN STRAIGHT SO I WASH IT LESS FREQUENTLY ”

Roni Chapman, senior stylist at The Chapel, has short, curly hair. My haircut: I like to keep M my hair cropped. I’ve had iit lik like this hi ffor a while and I love it. It’s layered, to help give it more volume, with a few longer pieces at the front to create some curly tendrils. My shampooing routine I wash my hair once or twice a week, with a lightweight shampoo formulated for

THE 80:20 HAIR RULE

If you work with your natural style most of the time, then it’s fine to flex the rules occasionally and get out your favourite electric styling tools. These are all kind to hair:

*Survey by Dove. Photograph Gallery Stock

1 DAFNI STRAIGHTENING BRUSH (£120, johnlewis.com)

11 1

1 REMINGTON KERATIN RADIANCE WAND (£32.49, uk.remington-europe.com) 1 REVLON ONE-STEP HAIR DRYER AND VOLUMISER (£59.99, amazon.co.uk)

{ Find five easy steps to glossier locks at healthy-magazine.co.uk }

Chelsea Killick, senior hair stylist at Gary Pellicci Hairdressing, has straight, fine hair. My haircut: My hair M is blunt bl cut to keep it precise and sharp so that it sits perfectly on my back and also appears thicker. My shampooing routine: I brush my hair with a bristle brush while it is still dry as it’s less likely to get damaged that way. Then I wash it with a volumising shampoo, which I massage into my scalp and through to the ends without getting it tangled, and then repeat which leaves it squeaky clean. My conditioning routine: I follow up with a volumising conditioner for fine hair as it does exactly what it says! The conditioner moisturises my hair without being too heavy and leaving it limp and dull. I apply to my hair from the midlengths to ends and comb with a wide tooth comb, then rinse thoroughly. My styling routine: After gently towel drying my hair, I apply a plumping cream from mid-length to ends which adds a little fullness and shine. Using a hairdryer, I finger dry my hair, lifting at the roots, then use a round bristle brush to smooth and finish with a small amount of lightweight finishing cream. healthy-magazine.co.uk 81

H E A LT H Y P R O M O T I O N

Pure

benefits Get clearer, glowing skin with Dr. Organic’s ultracleansing charcoal range

DISCOVER THE RANGE l Activated Charcoal Detoxifying Shampoo Deep cleansing to revive dull, stressed and lifeless hair. l Activated Charcoal Detoxifying Conditioner Replenishing and restoring for beautifully moisturised locks. l Activated Charcoal Detoxifying Body Wash Refreshing and restoring, with bioactive essential oils including geranium, rose otto and clove leaf. l Activated Charcoal Purifying Face Wash Detoxifying and clarifying, for a clearer complexion.

l Activated Charcoal Deep Cleansing Face Scrub Exfoliating and anti-pollution, with anti-blemish ingredients for fresher-looking skin. l Activated Charcoal Detoxifying Face Mask An anti-pollution treatment to eliminate oil and impurities, and help clear pores. l Activated Extra Whitening Charcoal Toothpaste Anti-cavity and whitening, with cleansing ingredients.

{ Dr. Organic Activated Charcoal range is available in selected branches of Holland & Barrett and online at hollandandbarrett.com}

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here’s no doubt, charcoal is having a moment in beauty right now. So why all the hype? This natural ingredient has unique qualities, with a gentle ability to lift impurities, dirt and oil from the skin – leading to a purer, happier complexion. The charcoal in beauty products isn’t the same as you put on the BBQ, instead this activated form has been treated with oxygen, so it can effectively draw out grime and grease. It’s ideal for oily and breakout-prone skins, helping reduce shine and minimising pores. It’s a winner for hair, too, effectively pulling out dirt, while its ability to bind to substances like tea, coffee and wine make for whiter teeth. Now Dr. Organic have harnessed its properties in their new Activated Charcoal range, in combination with organic and bioactive extracts, such as aloe vera juice and cucumber. All the charcoal used is produced from sustainable forests. And, in user trials, 96 per cent of those using the Purifying Face Wash said their skin felt deeply cleansed, and 96 per cent using the Detoxifying Face Mask said their skin felt detoxified. Why not give it a try? Your skin is sure to thank you for it!

B E AUT Y

YOUR FACE

or mıne? WORDS FRANCESCA SPECTER

As unisex products grow in popularity, we look at how the current rise in gender-neutral branding is driving positive changes in the beauty industry

hen Maybelline launched its That Boss Life campaign earlier this year, the media focus was less about the mascara it featured, and more about the fact a man was modelling it: beauty blogger Manny Gutierrez. Months before, L’Oréal featured Gary Thompson, aka ‘The Plastic Boy’, in its True Match foundation campaign, alongside female influencers, and US brand CoverGirl chose their first male campaign star, model James Charles. The message, coming from the biggest brands in the beauty industry, was loud and clear: make-up is not just for women. ‘Brands use male models in their campaign to illustrate how the concept of beauty is not limited to any one gender,’ says Jess Smith, visual trends researcher at The Future Laboratory. High-profile campaigns like Maybelline’s have drawn attention

to a broader rejection of gendered products, with non-gender-specific brands reporting double-digit growth, according to market researchers NPD Group. ‘Consumers increasingly view gender as fluid and the beauty industry is already reflecting this shift in mind-set,’ adds Smith. And while the genderless approach has opened up conversations in other industries, such as the fashion and toy sectors, it has its own specific implications for the beauty industry.

The whole package Historically, the marketing of beauty products – as anyone who has ever purchased a pink, floral scented deodorant will appreciate – has been steeped in gender. But this is changing, according to a report from trend analysts JWT Innovation Group: ‘There is a shift in beauty branding and packaging as it becomes less overtly feminine. This is reminding healthy-magazine.co.uk 83

B E AUT Y

ABO ABOVE: MAYBELLINE MUSE MANNY GUTIERREZ. RIGHT: WE’LL BUY FRAGRANCES AIMED AT MEN OR WOMEN

THERE’S LITTLE “ EVIDENCE FOR GENDERSPECIFIC SKINCARE ”

Levelling the playing field

There is a growing space in the market for brands which provide effective formulations without stereotypical gendered marketing. ‘We’ve seen a rise in beauty products presenting a neutral aesthetic with consumers rejecting rigid male-female categorisations,’ says Smith. ‘Natural and man-made textures in a minimal colour palette are replacing ornamental and traditionally feminine visual cues.’ Sam Farmer’s range, for instance, has an understated design without even a hint of pink. What popular unisex brands such as Jãsön, Sukín and Ren achieve is a shifting of focus from the marketed benefits of a product (ie – that it will make you a more beautiful woman, or a more powerful man) to what’s actually in the formulations. ‘Rather than trying to sell a sexual stereotype, my products focus on targeting specific skin issues with proven

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scientific backing – it’s about respecting the consumers,’ says Farmer. Meanwhile, other unisex brands highlight their certified organic (like Sukín) or free from (Jãsön) formulations. But wait – what about the purported differences between female and male skin? A myth, according to dermatologist Dr David Jack – who has his own line of unisex products for patients: ‘Scientifically, there is virtually no evidence supporting gender-specific skincare. Provided the product has adequate levels of active ingredients, it should be appropriate for both men and women’s skin.’ Dr Jack has also recognised a shift in his patients’ priorities: ‘People are better educated on skincare ingredients than before and are tired of products that are pure marketing, rather than actually beneficial.’ Of course, gendered marketing is not always negative. Dove’s Real Beauty campaign, for instance, aimed to redefine and broaden beauty standards among women of different shapes and ethnicities. However, what the new wave of gender-neutral products offer is a greater transparency than before, empowering us to choose based on a product’s contents rather than the marketing around it.

4 GENDER-NEUTRAL BUYS THE PRODUCTS TO SHARE l Dr. Organic Tea Tree Face Wash (£6.59 for 200ml) l Weleda Citrus Creamy Body Wash (£7.95 for 200ml) l Trilogy Balancing Face Lotion (£27.50 for 100ml) l Sukín Sunless Bronzing Gel (£14.95 for 200ml) All products available from hollandandbarrett.com.

{ For more natural beauty inspo, visit healthy-magazine.co.uk }

Photographs Getty

consumers of the transformative power of beauty products in a fresh way.’ The younger er generations are paving the way when it comess to gender blindness, with more than half saying they don’t care if the fragrance they buyy is marketed at men or women, according to JWT; and 69 per cent of US boys aged nine to 17 using beauty products, report Mintel. Sam Farmer, creator of an eponymous brand of unisex products, developed his product line as a direct rebuttal to the heavily gendered packaging i of the products on the market. He got the idea while in the supermarket shopping for deodorant for his 12-year-old daughter: ‘In the women’s aisle, the body sprays and deodorants aimed at teenagers were all called things like: “Sexy”, “Minx”, “Taste” – the worst possible message for young girls,’ he says. It’s not just the messaging of products ‘for women’ that has come under fire, but also their price – as we saw from last year’s ‘pink tax’ controversy, during which a number of major brands were called up for charging more for women’s products, such as razors, which were fundamentally the same as the men’s equivalent, save for a hot pink hue. Research by The Times found products aimed at women – including cosmetics – cost 37 per cent more, on average, compared to equivalent products for men, prompting a number of national publications to pick up on the discrepancy.

H E A LT H Y P R O M O T I O N

Say hello to our Viviscal ambassadors, four healthy readers who, unhappy with their locks, are taking the thicker hair challenge

bad hair day is annoying, but when you have thinning hair or excess shedding it can impact upon your life. With that in mind, we asked you to sign up for our Viviscal healthy hair challenge to see the difference a three-month course of the UK’s most clinically researched hair supplement ould make. And you got in touch in your droves! Our four chosen ambassadors represent an array of hair concerns, from post-pregnancy thinning to stress-induced hair shedding. Over the next three to six months they will be trialling Viviscal award-winning supplements, which contain the exclusive

marine protein AminoMar C plus biotin and zinc to nourish the hair follicle from within, alongside Viviscal Densifying Shampoo, Conditioner and Elixir which condition from the outside for thicker, fuller looking locks. We will check back in with our ambassadors in March/April to see how they got on!

Cashmere, 24, works in retail ‘My hair problems started when I had my son and became a single parent. When you’re a single mum you’re doing everything by yourself,

I became really stressed and it started to affect my hair. The sides became really thin and some of it fell out. I was really scared, I thought I was going bald. I went to the doctor who helped me deal with the stress, but my hair still hasn’t grown back as much as I’d like. It really affects my confidence, my hair was always one of my main features,

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Take the challenge

*11 published clinical trials. **19.9.17–12.11.17. Photographs Abbas Muffadal. Make-up Olivia Todd

photos taken. There was a picture of me recently and I cut it out at the forehead so you couldn’t see my hair. I’d like this challenge to thicken it out to what it was, so I don’t have to use eye shadow on my hair line to fill it in. I’d feel so much better about myself if my hair came back – I’d feel much more like me.’

if it doesn’t look right I think everyone’s looking at me. I started wearing wigs and extensions to hide it and I’ve got a piece in now. I’d love Viviscal to get my hair back to how it used to be and then I could rock my real hair again.’ Sam, 23, is a stay at home mum Post-pregnancy I have a lot of thinning around the sides and roots. I used to have really thick hair. I know I do still have quite a lot of hair, but it’s not what I’m used to. I position my hair every day in order to conceal the thinning. Sometimes I wear extensions and then pull them forward, but I can’t do it all the time. It makes me feel paranoid when I have

Ruth, 44, is a nurse ‘My mum has thin hair and so do I, but it used to be much fuller than it is now. I was diagnosed with an overactive thyroid 10 years ago and since then it’s got progressively worse. I don’t let it affect my confidence, but it is something I think about every day. I carry a little mirror and hairspray with me at all times so I can check you can’t see any of my scalp. I would love this trial to give me more volume in my hair, to be able to grow it longer and for it to feel thicker. If this happened I could try different styles, I’d like to be able to wear it half up like I used to but right now I just have to wear it in a clip every day.’

Johanna, 38, runs a fine food business ‘I used to have a lot more hair when I was younger. I think a lot of my loss has been due to stress and health, I’ve had three cancer scares and a nervous breakdown, and at times my hair has come out in clumps. Losing my hair felt like I was losing my identity. When I see someone with lovely bouncy hair I think I want to have that again. My hair used to be much thicker and I used to be able to grow it really long. Now I can’t wear it in the styles I want; I can’t chop into it or have layers as I’d have nothing left. My hair thinning has affected my confidence big time. Hair makes me feel womanly. If you’ve got a boyfriend and he runs his fingers through your hair you don’t want him getting handfuls of it!’

Save 25% today! Fancy taking the challenge yourself? Right now** there’s 25 per cent off all Viviscal products both in store at Holland & Barrett and online at hollandandbarrett.com. What are you waiting for?

{ The Viviscal range is available in selected Holland & Barrett stores and online at hollandandbarrett.com }

CLEAN BEAUTY

ARE YOU ON BOARD YET? You’re probably aware of the beauty buzzword doing the rounds. But what does ‘clean beauty’ mean – and is it time your bathroom shelf got in on the act? WORDS CHRISTINA QUAINE

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rganic. Pure. Natural. Sustainable. No, we’re not quoting the label of a cold-pressed juice, we’re talking beauty products. Because clean beauty is where it’s at right now. ‘Clean beauty is about going back to basics. It’s about products that shun unnecessary synthetic ingredients in favour of natural ingredients which are effective for your skin,’ says Jo Chidley, founder of Beauty Kitchen, a range of 100 per cent natural skincare products. Now even some of the biggest beauty brands are offering greener, cleaner lines alongside their traditional ranges so clearly there’s a big demand. Recent Mintel research found that more of us are choosing products packed with tried-and-trusted

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ingredients such as oatmeal (78 per cent) and honey (76 per cent), while The Soil Association reported a 20 per cent spike in organic beauty sales last year. The trend is big on social media – natural beauty Instagrammers Dominika Minarovic and Elsie Rutherford, aka Clean Beauty Co, published a book earlier this year (as covered by healthy magazine back in March), while last December saw the publication of Goop Clean Beauty, from Gwyneth Paltrow’s lifestyle brand. Meanwhile, top celebrity facialist Abigail James says: ‘I’ve been a longstanding advocate of combining clean cosmetics with technology. It gives great results with ingredients that you can trust.’ Clearly, there is an element of trust associated with seeing natural products on an ingredients list, but Dr Richard Blackburn, a chemist and associate professor at Leeds University, argues natural isn’t always better. ‘It’s a mistake to assume if it comes from nature it’s safe. The vast majority of the plant kingdom is poisonous and, similarly, we can’t assume everything synthetic is dangerous,’ he says. One common synthetic ingredient there’s much debate around is sodium lauryl sulphate (SLS). It’s what’s known as an anionic surfactant and essentially lathers up your face wash or shampoo. People are increasingly moving away from traditional SLScontaining shampoos based on the idea that simpler products which don’t strip the hair of oils are better for its overall health. Additionally, many people feel SLS causes skin problems for them, such as eczema and dermatitis. Whether you want to avoid it or not comes down to a personal choice with many seeing it as essential to clean beauty. Holland & Barrett, for example, sell only SLS-free products, as well as only products free from parabens (a preservative which gives cosmetics a longer shelf life). As both ingredients have raised questions over

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NATURAL INGREDIENTS “ LIKE OATMEAL AND HONEY ARE SPIKING DEMAND ”

Time to join the green party

the decades as to whether they pose health risks, they’ve adopted a ‘just in case’ approach. Clean beauty looks at the bigger picture, too. It’s not just about being kinder to ourselves, but to the environment. At Beauty Kitchen the emphasis is on ‘pre-cycling’. ‘We knew there were thousands of pallets of unwanted beauty product packaging sitting in warehouses we could ‘pre-cycle’ so we use other beauty brands’ unwanted bottles and jars rather than letting them all go to landfill or getting recycled. In fact, we tend to find more pre-cycled packaging than we can use, then develop products to use it,’ says Chidley. healthy-magazine.co.uk 89

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healthy’s favourite clean products 1 Trilogy Certified Organic Rosehip Oil, £19.99 for 20ml. The hero product in Trilogy’s range which centres around the hydrating and rebalancing powers of rosehip oil. This is 100 per cent natural – use on dehydrated skin, wrinkles, stretch marks and scars.

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2 Weleda Skin Food, £9.95 for 75ml. The classic rich cream is loved by beauty insiders and celebs with good reason. It’s packed with natural ingredients including sweet almond oil and rosemary extract. Slather over dry, dull and cracked skin, on face or body. 3 Beauty Kitchen Love Me Bath Oil, £9.99 for 150ml. Luxuriate in this bath time treat with cedarwood and Abyssinian oil. Beauty Kitchen is dedicated to natural ingredients, and this is paraben and sulphate free, with no synthetic fragrances. 4 Dr. Organic Hemp Oil Rescue and Restore Shampoo, £10.99 for 265ml. Rich in bioactive, natural and organic ingredients, including essential fatty acids to add shine and nourish. 5 Sukín Natural Deodorant, £8.49 for 125ml. Aluminium free, with sweet-smelling mandarin and lavender oils. All Sukín products are vegan, naturally derived and cruelty free. 6 Pure Potions Skin Salvation Daily Moisturiser, £13.99 for 100ml. This is suitable for all ages, and includes calming calendula and chamomile. Pure Potions products are designed for sensitive skin and those with conditions such as eczema.

All products are available from hollandandbarrett.com.

{ Discover the world’s best natural beauty secrets at healthy-magazine.co.uk }

Photographs Masterfile

Yet there is confusion over what constitutes clean beauty. At Pure Potions, a leading natural skincare range, founder Natalie Balmond has a ‘no’ list in terms of ingredients. ‘We don’t use any synthetics – petrochemicals, synthetic preservatives, silicones, palm oil, phenoxyethanol, PEGs, artificial fragrances, sulphates and parabens,’ she says. ‘Time and time again I see some brands claiming a product is 96 per cent natural, but that’s because it’s largely made up of water,’ she says. And Chidley adds: ‘A product can be labelled “natural lavender shampoo” and only contain one per cent natural ingredients. Too many mislead consumers and there is no legislation to stop them.’ So, what is the legislation? Any personal care product for sale in the UK must comply with the EU Cosmetic Products Regulation which essentially ensures what’s on the shelves is safe. But there is no system in place to verify the naturalness of a product. According to the Cosmetic, Toiletry and Perfumery Association, the UK regulator, ‘the terms natural and organic are not specifically regulated under the Cosmetics Regulation but any claim must be capable of substantiation and must not be misleading… It’s a complex issue and we can only really advise not to mislead the consumer and to provide clarity around what is meant by the claim.’ The upshot? If you want to join the green party, you need to do your homework. It’s all very well to have a washbag filled with purer products, but let’s face it: we buy cosmetics to look and feel brilliant. So does clean beauty deliver? ‘My opinion is not only do natural beauty products work as effectively as those with synthetics, they do it better,’ says Balmond. ‘You’re not complicating the skin’s natural balance with ingredients it doesn’t recognise. If you go back hundreds of years, our bodies aren’t expecting chemically synthesised products. I truly believe when you deliver natural products to skin – hemp oil, sunflower oil, beeswax – you reap the benefits.’ We won’t argue with that.

Clean is about simple and natural, not synthetic

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THE beauty INFLUENCER SUZI SCHELER

I’M LOVINGÉ

Words Francesca Specter. Photographs Instagram.com/crueltyfreesquad

1 Faith In Nature Brave Botanicals Nourish & Repair Rose & Neroli Conditioner Has a gorgeous rose scent. £5.99 for 250ml. 2 Pacifica Golden Lotus Highlighting Powder Brilliant shimmer, 100 per cent vegan and cruelty free. £14.99 for 2g. 3 Zoya in Chantal A great vegan nail brand; this is pretty and subtle. £11 for 15ml.... All products from hollandandbarrett.com.

Suzi Scheler, the woman behind animal-loving beauty blog Cruelty Free Kitty, shares what makes her tick

What…

…is the message behind your blog in one sentence? Beauty doesn’t have to rely on animal testing, and you can easily choose cruelty-free products that aren’t trialled in this way, are better for the planet, and safer for you as well! …are you getting most excited about right now? I’m most excited about travelling! I’ve been visiting Canada’s east coast over the past few months, and I’m headed to Berlin next. As a blogger, I’m so grateful that I’m able to easily work from anywhere in the world. …is the one thing that you’d like people to do differently after reading your blog? I want everyone to ask themselves if the beauty brands they’re supporting truly, sincerely align with their values. If you don’t want to support animal testing, I provide all the necessary shopping guides and cruelty-free alternatives on my blog. It’s easy and all in one place! …items can always be found in your handbag? Lip balm and my Kindle. …makes you happy? Art, being creative, kindness and compassion, exploring new places, and baked sweet potato fries! Read more at crueltyfreekitty.com.

From top: nothing beats avo-toast; it’s all about happy animals; there’s lots of great cruelty-free make-up around d

MY HEALTHYMANTRA

Form positive daily habits: what we do repeatedly is what shapes us. Mind and body are both important, so health, self-care, and self-love all go together, and nature has a lot to offer us.

WHEN? 2014 WHAT? The date Cruelty-Free Kitty was founded.

380,000+ MONTHLY VISITORS TO CRUELTYFREEKITTY.COM

67,000+

{ For more natural beauty inspo, visit healthy-magazine.co.uk}

FOLLOWERS ON SOCIAL MEDIA

SUZI: IN NUMBERS 101 cruelty-free brands featured in ‘The Ultimate Guide To Cruelty-free Makeup’ SUZI’S MOST POPULAR POST healthy-magazine.co.uk 93

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THE SHOPPING LIST Become a rewards for life card holder and turn your purchases into points – see page 144

CherryActive

Cisca

Viviscal

Active edge

Breathe easy

TLC for your hair

Fresh new look, same great product. CherryActive capsules are made from 100 per cent Montmorency cherry powder, which has been milled to an ultra-fine grade, making it easier to absorb. Free from anti-caking, filling agents or other additives, they’re easy to swallow and 100 per cent vegetarian. From £10.99

If you have asthma, bronchitis, or sinus problems, harness the benefits of natural salt therapy with Cisca Easy Saltpipe. As you breathe in, air is drawn over salt crystals, helping restore the transport of mucus, thus unclogging the lungs. With eight months worth of salt, you’re all set. £14.99

An award-winning formula, Viviscal Maximum Strength Hair Growth Supplement is clinically proven for thicker, fuller hair. Taking two tablets daily helps promote healthy hair growth from within. It contains exclusive marine protein complex AminoMar C, plus biotin and zinc. £119.95

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As the weather turns cooler, look after yourself inside and out with these great products. Find them in selected Holland & Barrett stores and online at hollandandbarrett.com

*If you are pregnant, breast-feeding or under medical supervision, consult your doctor before taking supplements. Gutter credit

Nature’s Aid

We Are Tea

Sukin

Heart helper

The big sleep

Natural glow

Concerned about your cholesterol? Natures Aid award-winning Red Yeast Rice provides 10mg of monacolin K per serving, which helps to maintain normal blood cholesterol levels. The beneficial effect is obtained with a daily intake of 10mg monacolin K from fermented red yeast . £17.99

There aren’t many things that a good night’s sleep can’t fix, so We Are Tea created the ultimate blend to help you along the way. Ingredients include chamomile, lavender, rose and holy basil. Sink into the pillow and let this herbal infusion drift you away. No sheep counting required! £3.49

From the #1 natural skincare brand in Australia, Sukin Facial Foaming Cleanser is a non-drying, gentle cleanser for normal to oily skin. A combination of chamomile, aloe vera, green tea and witch hazel soothes, while evening primrose and rosehip oils lightly hydrate and balance skin. £8.49

Vitabiotics

Unbeelievable

Grenade

Active for life

All-round support

Shake it up

Jointace Original from Vitabiotics has a unique mix of trace minerals, and vitamins, ideal for those with an active life, in sport, or in later life. It has copper, which contributes to the maintenance of normal connective tissues, and vit C, which contributes to the normal function of cartilage! £10.99

Unbeelievable’s remedies for colds, flu and energy combine nutrients with proven benefits which are not usually found in a regular diet or multivitamin. Perfect for when you’re run down, ill or fatigued, they’ve won 10 awards, and brilliant reviews keep coming too! Vegetarian and free from. From £11.99

Grenade Carb Killa Shake is now in store and perfect for a quick treat. Smooth, creamy and high in protein, it’s seriously indulgent, but has fewer than 200 calories. With 25g protein and 7.3g of carbs, it’s a convenient way to get extra protein between meals. In three delish flavours – chill and enjoy! £2.49 healthy-magazine.co.uk 95

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Fill the gap Bootiful brownies Everyone loves a brownie. And Bootea’s are a bit special. High-protein, low-sugar and packed with 18g of protein, with real chocolate chips and cocoa nibs, they’ll give you an intense chocolate experience. And to ensure you get that deliciously gooey centre you crave from a brownie, just pop it into the microwave for 20 seconds – yum!

Eat and recover

Good ‘n’ fruity

The Protein Ball Co. have created the most delicious, all-natural protein snack. Healthy and nutritious, they’re gluten free, wheat free, vegetarian (with two vegan flavours), with no soy, GMOs or added sugars. They’re perfect post-workout, too.

We’ve all been there. Picked the healthy option knowing that it won’t taste as nice. That’s where Nãkd’s wholefood bars and snacks are different. They taste delightful, are made from 100 per cent natural ingredients, with no gluten, wheat, dairy, or added sugar – most count as one of your five-a-day, too. What’s not to love?

Nutritious nibbles Linwoods Snackettes are a delicious organic seed snack with absolutely nothing to hide. Packed with only the finest, natural ingredients, these delicious triangular treats are not just good, they’re good to go. They’re available in three flavours – Super Seeds, Banana & Coconut and Spicy Tomato!

{ All products are available in selected Holland & Barrett stores and online at hollandandbarrett.com.}

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Healthy bites to keep you satisfied between meals

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CARVE OUT GOOD EYE HEALTH!

Words Laura Potter. Photograph iStock

The next time you slice up a pumpkin, don’t just chuck out the contents – cook them up instead. A study from the University of Coimbra, Portugal, has shown that people who closely follow the Mediterranean diet are over a third less likely to develop age-related macular degeneration (AMD), the leading cause of blindness. Eating plenty of antioxidants, such as betacarotene and vitamins C and E (hello pumpkin), was found to be particularly protective for your peepers. Not just a scary face, eh?

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FOOD Ä±ssue Part ssica of the bra wer uliflo family, ca tioxidant an n a r I3C contains arbinol o -c -3 le o d ith w d e called in k s been lin ertain which ha c f o k s the ri reducing cancer, types of breast. including

FIVE HEALTHY RECIPES

EASY VEGGIE SUPPERS anyone can cook

These delicious everyday recipes, by food blogger Sarah Britton, are simple enough to whip up on a busy Wednesday night

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CAULIFLOWER STEAKS WITH CHERMOULA AND EGGS

GF GrF A spicy flavour bomb of a sauce from north Africa, chermoula is typically used to marinate meat and fish, but it is wildly delicious with veggies, too. Here I’ve paired it with big slabs of roasted cauliflower and a poached egg, making this a substantial and truly satisfying meal. If you can multi-task, this dish comes together easily in 30 minutes. Serves 4 2 heads of cauliflower 1 tbsp coconut oil or ghee Fine sea salt For the chermoula: 1 garlic clove 2 pinches of fine sea salt ¼ tsp smoked hot paprika (ground chipotle would also work) ½ tsp freshly ground black pepper ½ tsp crushed red pepper flakes 1 tsp ground cumin ½ tsp ground coriander 60ml extra virgin olive oil 60ml freshly squeezed lemon juice 60g fresh flat-leaf parsley leaves, plus extra for garnish 60g fresh coriander leaves, plus extra for garnish 4 to 8 large eggs (1 or 2 eggs per person) 1 Preheat oven to 200°C/180°C fan/gas mark 6. Cut cauliflower, top to bottom, into 1.3cm-thick slices. Rub with the coconut oil and season with salt. Place on a baking sheet and roast until golden and tender but not mushy, about 20-30 mins. 2 For the chermoula, mince garlic in a food processor. Add the salt, spices, oil, and lemon juice, pulse to combine. Add chopped herbs and pulse until your desired consistency is reached – it’s delicious smooth or left a little chunky. 3 Poach the eggs: bring a shallow pot of water to a simmer over a low heat. Gently stir to create a whirlpool. Crack 1 egg into a dish, carefully transfer to the centre of whirlpool. Poach for 3-4 mins. Remove with a slotted spoon and place on kitchen towel. Repeat with the remaining eggs. 4 Place a dollop of chermoula on each plate with 2 cauliflower steaks. Season, add 1 or 2 poached eggs, and top with fresh herbs. Enjoy immediately.

Basil is m ore than just a great garnish: it’ s thought to have anti-in flammatory proper ties, and is a so urce of vitamin K, needed for blood clott ing.

BROCCOLI BASIL BROTH WITH NOODLES AND SESAME SALT V GF If you’re a parent, you’ll understand the feeling of relief, accomplishment and joy when your child eats something healthy. Although broccoli and basil don’t seem like the most likely of pals, when my discriminating one-and-a-half-year-old son hoovers the combo, I am not going to argue. The secret to making broccoli taste great is not to overcook it, which brings out its sulphuric compounds. My method only allows the broccoli to bathe in hot broth for five minutes before doing a big blend-up, instead of boiling it to death. Serves 4 1 tbsp, plus 1 tsp fine sea salt 170g dried gluten-free or wholegrain pasta of your choice 5 garlic cloves 1 tbsp coconut oil or ghee 3 medium yellow onions, chopped 1 litre vegetable stock 1 large head broccoli, stalk removed and florets separated 2-3 tbsp freshly squeezed lime juice 1 tbsp pure maple syrup 1 tbsp peeled, minced fresh ginger 25g basil leaves; reserve a couple of leaves for garnish Cold-pressed olive oil, for serving Sesame salt (optional), see right 1 Fill a medium saucepan with water and bring to a boil. Add 1 tbsp of the sea salt and the pasta, cook until al dente,

according to the packet instructions. Drain and cover to keep warm. 2 Roughly chop and mince the garlic. In a stockpot, melt coconut oil over medium heat. Add the onions and remaining salt and stir to coat. Cook, stirring occasionally, until the onions soften and begin to caramelise, about 10 mins. Add garlic and cook until fragrant, about 2 mins. 3 Add the broth, bring to a boil, and reduce heat to low. Add broccoli, remove the pot from heat, and let sit for 5 mins. 4 Transfer soup to a blender and whizz on high until smooth. Add lime juice, maple syrup, ginger, and basil. Blend on high until incorporated. Season with salt. 5 Portion noodles into four bowls. Ladle soup over top, garnish with basil, and drizzle with olive oil. Sprinkle with the sesame salt, if desired.

SESAME SALT

Makes 75g 75g raw, unsalted sesame seeds 1½ tsp fine sea salt 1 In a large dry frying pan, toast the sesame seeds over a medium heat, stirring occasionally, for 2-3 mins until fragrant, being careful not to burn them. 2 Remove from heat and transfer to a food processor Add the salt and blend until about half the seeds are broken. This mixture will keep in an airtight jar at room temperature for up to 2 months. healthy-magazine.co.uk 99

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SPROUTED LENTIL CHILLI V GF GrF Here’s a fun take on classic chilli – using sprouted lentils instead of beans. The result is a much lighter chilli that leaves you feeling satisfied, but not stuffed. The sprouted lentils aid digestion and give you a huge boost of protein, fibre and minerals. Remember that sprouts take about three days to grow, so make sure you start this meal well in advance! If you’ve never made your own sprouts before, check out the simple instructions below. If you’re pressed for time, you can also purchase bean sprouts from the supermarket. The topping for the chilli is also delicious on toast or crackers, in a wrap, or simply folded through simple greens for an instant salad.

SWEET POTATO, CAULIFLOWER, AND COCONUT CASSEROLE V GF Perhaps they’re a tad retro, but casseroles are undeniably comforting. This one features a combination of sweet potatoes, cauliflower, and coconut milk steeped in warming spices, and a crunchy nut topping. To change things up a little, try a different spice blend, or use dried herbs instead, such as rosemary and thyme. Serve this with a fresh green salad on the side for extra nutrients and to complement the warming nature of the casserole. Serves 6 400g can full-fat coconut milk 1 tbsp gluten-free tamari or soy sauce ¼ tsp each ground cloves, cardamom, and freshly grated nutmeg ½ tsp sea salt, plus extra as needed 75g raw, unsalted almonds 80g raw, shelled sunflower seeds 100g gluten-free rolled oats 1 tsp freshly ground black pepper 2 tbsp coconut oil 500g sweet potato, unpeeled

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1 head of cauliflower Handful of fresh flat-leaf parsley or coriander for garnish (optional) 1 Preheat oven to 200°C/180°C fan/gas mark 6. In a bowl, whisk the coconut milk, tamari, spices and a few pinches of salt. 2 In a food processor, pulse the almonds, seeds, oats, ½ tsp salt, and pepper. Add the oil and 2 tbsp of coconut milk mixture; pulse until it holds together. 3 Cut the sweet potato and cauliflower into 8mm-thick slices. Alternating between sweet potato and cauliflower, layer the slices horizontally in a 23 x 33cm baking pan, seasoning with more salt as you go. Stuff leftover pieces of cauliflower in the spaces between the vegetables. 4 Pour the coconut milk mixture over the vegetables. Spread the almond topping over the top. Cover dish with foil. 5 Bake until vegetables are tender, 30-35 mins; remove the foil and continue baking until the topping browns, 10 mins more. Garnish with parsley, if desired.

Serves 4 1 tbsp coconut oil or ghee 2 medium yellow onions, diced 1 medium leek, white and light-green parts only, diced 1 tsp fine sea salt, plus more as needed 5 garlic cloves, minced 1½ tsp ground cumin 1½ tsp ground coriander 1 tsp ground cinnamon ½ tsp ground chipotle 1 small red chilli (stem and seeds removed) sliced 50g sun-dried tomatoes (about 8), roughly chopped 1 medium red bell pepper (stem, seeds, and ribs removed), diced 500g sweet potatoes and/or carrots, diced 400g tin chopped tomatoes 625ml vegetable broth 170g lentil sprouts (see right) For the topping: 85g lentil sprouts Juice of ½ lime Pinch of fine sea salt 1 tbsp extra virgin olive oil, plus more for serving 1 ripe avocado, cubed Small handful of fresh coriander, roughly chopped 1 In a large stockpot, melt the coconut oil over medium heat. Add the diced onions, leek and salt, and stir to coat. Cook until the onions soften and begin to slightly caramelise, usually about

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You can sprout alm ost any legume yo u fancy: m ung beans and lentils are fastest, bu t also tr y alfalfa, chic kpeas or adzuki bea ns.

10 mins. Add the garlic and spices and cook until fragrant, about 2 mins. 2 Add the chilli, sun-dried tomatoes, bell pepper, and sweet potatoes/carrots, and cook for 5 mins more, adding a little broth to the pot if it becomes dry. 3 Add the tinned tomatoes including their juices, along with the vegetable broth. Bring to a boil, reduce the heat to low, and cook until the sweet potatoes are tender, 15-20 mins. Remove from heat and keep warm. 4 Meanwhile, make the topping: in a small bowl, combine the lentil sprouts, lime juice, salt, olive oil, avocado, and the coriander. 5 Stir in 170g sprouted lentils into the chilli. Season with salt. Serve in bowls with a scoop of the topping and a drizzle of olive oil.

BASIC SPROUTS

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V GF GrF R Makes about 100g 2 tbsp seeds, beans or lentils 1 Place your seeds in a clean glass jar and fill it almost to the top with water. Cover the jar with a piece of muslin and secure it with a rubber band. Leave seeds to soak for 8-12 hours, or overnight. 2 Drain and rinse through the muslin 2 or 3 times. Set the jar upside down at a 45Â° angle in a bowl or dish rack to drain completely. Keep away from the light and cover the glass with clean kitchen towel. 3 Repeat the rinsing and draining upside down at a 45Â° angle 2 or 3 times daily for 2-4 days until the seeds grow a good tail (this should be at least 2 times longer than the seed itself). 4 Once the seeds have sprouted to your liking, rinse and drain the sprouts completely and let them sit in a colander for at least 8 hours before adding them back to the jar, covering with an airtight lid, and storing them in a fridge for up to 2 weeks. Use in salads, stir-fries or a warming chilli as here. healthy-magazine.co.uk 101

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WARMING CHICKPEA MUSHROOM RAGOUT WITH CRISPY SAGE V GF Ragout is just a fancy word for ‘stew’, so there’s no need to be intimidated by this dish. I love tucking into this simple meal on a cold winter’s night. Serve with a poached egg for a weekend breakfast; try with polenta instead of rice. Don’t wash the mushrooms – their flavour will be diluted. Instead, brush them clean with a damp paper towel to remove any soil. Serves 3 to 4 200g brown rice 500ml water 1¾ tsp sea salt, plus extra to sprinkle 3 medium yellow onions 3 garlic cloves 2 tbsp coconut oil or ghee 10g fresh sage leaves, roughly chopped, plus 16 more for frying 1½ tsp dried rosemary 1½ tsp dried thyme 400g mushrooms, quartered 125ml vegetable stock 125ml plant-based milk of your choice 1 tbsp balsamic vinegar 1 tsp freshly ground black pepper 400g tin chickpeas, drained and rinsed 1½ tsp freshly squeezed lemon juice 50g spinach leaves

NUTRITIONAL KEY

V Vegan GF Gluten-free GrF Grain-free R Raw

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All recipes and photos are from Naturally Nourished by Sarah Britton (Jacqui Small, £20)

Mushroo ms are a sourc e of selenium, which plays a role in en zyme func tion, and folate (vitamin B 9), needed fo r health brain functio y n.

1 In a medium saucepan, combine the rice, water, and ¾ tsp of the salt. Bring to a boil, reduce the heat to low, and simmer, covered, until rice is tender and has absorbed water, 45-50 mins. If the rice is not yet cooked and needs more water, add 60ml and continue cooking. 2 Chop onions and mince garlic. Melt 1 tbsp of coconut oil in a stockpot over medium heat. Add the onion and last tsp of salt, stir and cook until the onions begin to caramelise, about 10 mins. Add the garlic, herbs and mushrooms. Turn heat to high and cook, until mushrooms have released their liquid and softened, about 10 mins. Add the broth, milk, balsamic vinegar, pepper and chickpeas. Simmer until liquid reduces. 3 In a skillet, melt rest of the coconut oil over medium-high heat; add 6 to 8 sage leaves at a time, fry for 10 to 15 secs. Remove leaves and sprinkle with sea salt. 4 Remove ragout from heat, stir in lemon juice and spinach; serve on the rice. Top each plate with 4 crispy sage leaves.

{ For more tempting vegetarian dishes, visit healthy-magazine.co.uk}

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Food as good

AS YOU LOOK This lovely lunch from The Beauty Chef is full of nutrients for great skin and glossy hair

BEETROOT, KALE, GREEN BEAN AND AVOCADO SALAD WITH BUTTERMILK AND PAPRIKA DRESSING This assembly of superfoods includes beans, which are high in skin-toning silica, while the kale and avocado pack a punch of good fats and vitamins for serious skin-glowing action. Serves 4 100g quinoa, rinsed 250ml water Salt 200g green beans, trimmed 1 beetroot 1 avocado, halved and stone removed 4 large kale leaves, deveined and shredded 150g radishes (approx 4-5), sliced 1 large handful mint, leaves and stems, coarsely chopped For the buttermilk and paprika dressing: 60ml buttermilk 2 tbsp freshly squeezed lime juice 1Â˝ tbsp extra virgin olive oil 1 clove garlic, finely chopped 1 tsp smoked sweet paprika Himalayan salt Freshly ground black pepper, to taste

1 Put quinoa and water in a saucepan; bring to the boil. Cover and decrease the heat to low and simmer for 15 mins, or until nearly all water has been absorbed and holes appear on surface. Keep covered and remove from heat to finish cooking for a further 5 mins. Once cooked, spread out on tray and fluff with a fork. Season with salt. Set aside to cool. 2 To prepare dressing, place buttermilk, lime juice, oil, garlic and paprika in glass

jar and seal with a lid. Shake vigorously to combine. Season with salt and pepper. 3 Bring a saucepan of water to the boil. Blanch beans for 10 secs; refresh in bowl of iced water; drain and slice each bean diagonally into three pieces. Cut skin off beetroot. Using a mandolin, thinly slice. Cut into strips. 4 Thickly slice avocado crossways. Put all ingredients in a bowl, pour over dressing and toss to coat before serving. healthy-magazine.co.uk 105

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RAINBOW CHARD, TOMATO AND GOAT’S CHEESE TART I love the shiny ribbed leaves of this nutrient-dense leafy green, and its slightly stronger flavour than spinach – it’s full of skin-clarifying riboflavin(B2) and zinc, and biotin (B7), for healthy skin, hair and nails. Plus, goat’s cheese is easier on the digestive system than cow’s. Serves 8 (This tart can be served warm, at room temperature or chilled) For the pastry: 150g buckwheat flour 100g finely ground hazelnuts 30g arrowroot ½ tsp Himalayan salt 2½ tbsp macadamia oil 1 large egg, lightly beaten 1½ tbsp water 1 tbsp apple cider vinegar (preferably unpasteurised) For the filling: 1 tbsp olive oil 1 small brown onion, thinly sliced 2 cloves garlic, thinly sliced 200g rainbow chard, coarsely chopped Finely grated zest of 1 lemon Himalayan salt and freshly ground black pepper 100g soft goat’s cheese 150g cherry tomatoes, halved 1 small handful basil leaves, chopped 1 small handful thyme leaves, chopped 6 large eggs 160ml almond milk 1 Preheat the oven to 200°C/180°C fan/gas mark 6. Lightly grease a 23cm loose-based fluted flan (tart) tin with coconut oil. Refrigerate.

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2 For the pastry, place flour, hazelnuts, arrowroot and salt in a bowl and stir to combine. Add the oil, egg, water and vinegar and stir to form a sticky dough. Press dough evenly into base and sides of prepared tin. Prick base several times with a fork. Bake for 15 mins, or until crisp. 3 For filling, heat oil in a frying pan over low heat. Cook onion and garlic for 10 mins, or until softened. Add chard and cook for 1-2 mins, until wilted. Remove from heat. Add lemon zest and season. 4 Scatter half goat’s cheese over tart; follow with the chard and onion mixture, tomatoes, herbs, then rest of cheese. 5 Lightly beat eggs in a bowl. Add the almond milk; beat to combine, season; pour into tart. Bake for 25-35 mins, until egg is set and the top is golden-brown.

CHOCOLATE PUDDINGS WITH PASSION FRUIT LEMON CURD These delicious, decadent (and healthy) puddings pair beautifully with the piquant curd. Made with lots of eggs, they’re rich in protein to nourish skin. Serves 4 60ml coconut oil, plus extra for moulds 35g cacao powder 35g cacao butter 80ml maple syrup 2 large eggs 2 large egg yolks 2 tbsp almond meal ½ tsp vanilla bean powder Pinch of Himalayan salt For the passion fruit-lemon curd: 3 large egg yolks 60ml strained fresh passion fruit pulp 2 tbsp honey

1½ tbsp freshly squeezed lemon juice Finely grated zest 2 unwaxed lemons 60g coconut oil, firm (not melted) Pulp and seeds from 2 passion fruit 1 Grease 4 x 125ml ovenproof moulds or ramekins with coconut oil; line the bases with baking paper. 2 Half-fill a small saucepan with water and bring to a simmer. Place the coconut oil, cacao powder, cacao butter and maple syrup in a heatproof bowl. Remove pan from heat and set bowl over top. Leave for 5 mins, stir and set aside to cool. 3 Whisk eggs and yolks together. Stir into chocolate mixture. Add almond meal, vanilla and salt, then stir. Pour mixture in prepared moulds. Refrigerate for 30 mins. 4 For the curd, place yolks, passion fruit pulp, honey, lemon juice and zest in to bowl. Whisk, and set over pan of almost simmering water. Whisk for 4-5 mins, until it thickens. Add coconut oil 1 tsp at a time, whisking after each addition, until it’s a thick curd. Transfer into clean bowl. Cover with baking paper; set aside to cool. 5 Preheat oven to 220°C/200°C fan/ gas mark 7. Place ramekins in a baking tin. Pour boiling water in halfway up sides of ramekins. Bake for 12 mins, or until edges look cooked. Remove. Put aside for 10 mins, to set. Invert on plates. Serve with passion fruit curd, pulp and seeds.

KITCHEN CUPBOARD HERO

HOW DO I COOK WITH...

CINNAMON MOROCCAN SPICED CARROT AND PUMPKIN SOUP

BEST FOR A heart-healthy lunch Serves 4

1 tbsp olive oil 1 large onion, coarsely chopped 2 garlic cloves, crushed 2 tsp ground coriander 1 tsp ground cumin 1 tsp cinnamon 1 tsp paprika 4 carrots, peeled, coarsely chopped 400g pumpkin, peeled, seeded 1 litre vegetable stock 1 tbsp honey 250ml cream cheese (or vegan alternative) Coriander leaves, to serve

Heat oil, cook onion and garlic for 5 mins; add spices, cook for 1 min. Add carrot, pumpkin and stock; simmer, then reduce heat to low, and cook for 30 mins. Remove, blitz in blender, return to pan; add honey and 100g of the cream cheese. Cook on low heat for 2-3 mins; season, and serve with dollop of cream cheese and coriander. HEALTHY BENEFITS US research has found cinnamon could help reduce risk of heart disease; when people were given either a placebo or 250mg cinnamon with their usual diets, those consuming cinnamon experienced less oxidative stress, which is linked to heart disease.

CINNAMON BUCKWHEAT PANCAKES

MAPLE AND CINNAMON ROASTED CHICKPEAS

BEST FOR A healthy digestion Serves 4 4tbsp golden caster sugar 140g buckwheat flour 85g self-raising flour 2 tsp cinnamon 1 tsp bicarbonate of soda 3 eggs 284ml pot of buttermilk Blueberries Knob of butter Greek yoghurt and sliced banana, to serve

Mix sugar, flours, cinnamon and bicarb in a bowl. Crack in eggs, whisk in buttermilk to form a batter; add berries. Melt butter in frying pan. Ladle in batter; fry 2-3 mins each side. Serve with yoghurt and banana. HEALTHY BENEFITS Cinnamon has been used to soothe tummies for centuries, thanks to its antimicrobial properties; buckwheat, a fruit seed rather than a grain, is easier to digest than wheat.

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BEST FOR Balancing blood sugar 2 x 400g tins chickpeas 1 tbsp olive oil Drizzle maple syrup 1 tsp ground cinnamon

Preheat the oven to 200°C/180°C fan/gas mark 6. Drain and rinse the chickpeas, then pat dry in a tea towel. Tip into a large, shallow tin and bake for 10 mins. Remove from the oven and toss with the oil, maple syrup and cinnamon. Bake for another 10 mins, or until golden. Turn off oven, and leave to cool for 15 mins with the door ajar. HEALTHY BENEFITS Some studies indicate cinnamon can be beneficial in managing blood glucose and other problems associated with diabetes. Chickpeas have a low GI, and using cinnamon with the maple syrup makes them a healthier alternative than cakes or chocolate, but you still get some of that satisfying sweetness.

Don’t just save it for buns and mulled wine, this super spice works in sweet and savoury dishes to benefit your body and your mind

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SPICED CAULIFLOWER SHAWARMA

BEST FOR An antioxidant boost Makes 4 1 large cauliflower, cut into florets 4 wholemeal pittas 150g Greek-style yoghurt 10g fresh dill, roughly chopped 10g fresh mint, roughly chopped 1 small red onion, very finely sliced 40g pistachios ½ pomegranate, seeds only

For the marinade: 3 tbsp olive oil 1 lemon, juiced 2 garlic cloves, crushed 1 tsp ground coriander 1 tsp ground cumin 1 tsp smoked paprika 1 tsp cinnamon 1 tsp turmeric ¼ tsp all spice ½ tsp chilli flakes

Preheat oven to 200°C/180°C fan/gas mark 6. Mix marinade ingredients, drizzle over cauliflower. Stir well to cover. Roast for 35-40 mins. Remove and set aside. Warm pittas in oven for 2-3 mins. Mix yoghurt and half herbs. Divide cauliflower between pittas, top with onion, yoghurt, rest of the herbs, nuts and seeds. Roll up and serve. HEALTHY BENEFITS A US study found meals containing spices such as cinnamon lead to reduced levels of harmful fats (triglycerides) in the blood, thanks to the antioxidant activity. Cauliflower contains anti-inflammatory antioxidant quercetin.

SUNSHINE MUFFINS

Compiled by Laura Potter. Photographs iStock

BEST FOR A brain boost Makes 8 muffins 175g self-raising flour 50g porridge oats 140g light brown sugar 2 tsp ground cinnamon ½ tsp bicarbonate of soda 1 egg 150ml buttermilk 1 tsp vanilla extract 6 tbsp sunflower oil 175g stoned dates, chopped 100g walnuts, broken up

Preheat the oven to 200°C/180°C fan/ gas mark 6. Line 8 muffin tins with cases. Put the flour, oats, sugar, cinnamon and

{ Discover more warming cinnamon recipes at healthy-magazine.co.uk }

bicarbonate of soda in a large bowl, and mix well. Beat the egg, then stir in the buttermilk, vanilla and oil, and add to the dry ingredients. Fold in dates and walnuts, divide between the muffin cases. Bake for 20-25 mins until risen and golden. HEALTHY BENEFITS Research has shown that cinnamon could help to ward off Alzheimer’s because the two compounds it contains – cinnamaldehyde and epicatechin – have been shown to prevent the development of the ‘tangles’ in brain cells that characterise Alzheimer’s. Walnuts are also friends to your brain: when eaten as part of a Mediterranean diet, they’ve been found to improve memory and brain function, and counteract age-related cognitive decline. healthy-magazine.co.uk 109

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THE food INFLUENCER

ELLA MILLS

For our columnist, Ella Mills, aka Deliciously Ella, the colder months are about cooking for friends at home, or chilling out with a box set

From left: a warming bowl for rainy day; a walk by the lake always helps to clear Ella’s head; with Matt at this summer’s Wilderness Festival

his October, Matt and I are planning some dinners for our friends at home – we love entertaining, and in the colder months it feels much cosier having people over rather than going to a restaurant. As I’m plant-based, people expect to be served a lettuce leaf, so I enjoy cooking what seems normal to them and changing their perceptions. Saying that, my fantasy dinner guests would be the Spice Girls, to relive my childhood. But back to reality. Rather than a fiddly three-course scenario, I’ll prepare something hearty ahead of time, like a bean and potato curry with coconut milk, chickpeas, coriander, garlic, onion, turmeric, mustard seeds and cayenne pepper. Just chop it all up, pop it in the pot with the lid on, and it

cooks itself while you have fun with your guests. While we’re waiting, I’ll put on a big spread of corn chips and dips. Then I’ll serve the curry with brown rice and mango salsa. Dessert is usually apple crumble served with coconut ice cream. I’ll also be going to the States and Canada for a two-week press tour:

a small business, and it’s easy to only focus on those. However, I recently got a confidence boost when Matt and I won the Ernst & Young Entrepreneur Of The Year Award. It was an amazing moment; I cried a lot. It was a big deal for me, as business is not my background. When we started working together Matt asked me: ‘What’s your profit and loss?’, and I didn’t even know what it was. He said: ‘You can’t run a business like that!’. This award was something I never thought could happen – so it was nice to take a moment to sit back and celebrate. People call us a ‘power couple’, which makes me laugh because I don’t think of us like that at all. For us, our ‘power’ comes from teamwork, bringing together our respective creative and sensible business mentalities.

Words Francesca Specter. Photographs Instagram.com/deliciouslyella

PEOPLE EXPECT A LETTUCE “ LEAF WHEN THEY EAT WITH US ”

IN MY WORLD…

WHAT I’M COOKING RIGHT NOW… I love sweet potato noodles as a pasta substitute. They are so substantial, which is great for autumn and winter, and you can have them hot, sautéed in satay sauce for 10 minutes. Delicious. I’ll also be making a big batch of fruit compote, and eating it warm for breakfast with our new granolas and coconut yoghurt.

New York, Los Angeles, San Francisco, Toronto, and potentially some other locations. Our second biggest following is there, after the UK; I’m really excited to meet everyone. Despite the success of Deliciously Ella, I still struggle with confidence issues. There are always hurdles and obstacles to overcome in

MY NETFLIX SCHEDULE... I love a night in with Matt (and our dog Austin!) watching our favourite series. We’ve just finished all of Californication ; so good. We’re also Homeland addicts – though I often have to take a minute to

{ For more healthy food inspiration, visit healthy-magazine.co.uk}

breathe if it gets too stressful, and Matt’s like ‘Turn it back on!’. MY NEXT BOOK... It will be based around the delis, and all the recipes we serve there. We get emails every day asking about how, for instance, the latest brownie batch has been made – so I can’t wait to share that.

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IN SEASON…

OKRA M

uch like Marmite, okra divides opinion. Some dislike its slimy texture, while others consider its aubergine-like taste a welcome addition to a stir-fry or stew. It also goes by a host of names: some refer to okra as ‘lady’s fingers’, in Africa its ‘gumbo’, in India ‘bhindi’, and ‘bamies’ in the Med. What’s certain, though, is its sparkling nutritional profile. Okra is rich in both soluble fibre – which maintains healthy cholesterol levels – and insoluble fibre, which aids digestion and helps to keep you feeling full. It’s also rich with folic acid and vitamin B6, important for metabolism, immuneboosting vitamin C and vit A, which keeps your eyes healthy. What’s more, it’s packed with essential minerals, such

FOOD ıssue

This podded green vegetable is great for adding texture to soups and stews – plus, it’s packed with vitamins, minerals and fibre

as iron, which prevents anaemia, and magnesium, which aids muscle recovery. How to cook it First, wash the okra pods and then dry with a tea towel. If you want to get rid of some of the ‘slime’, try soaking in vinegar first (120ml per 500g of okra) and stand for 30 mins, and rinse well. If you want to keep the slime – to thicken a stew, for instance – just slice into rounds. Stir-fry for 6 mins, or alternatively throw straight into a soup or stew. Works well with Cook okra with green peppers, onions, celery and chopped tomatoes for a hearty Creole-inspired stew. Or, try using it in a simple stir-fry, adding dried chilli flakes, peanut oil and soy sauce.

THREE GREAT HEALTHY BUYS Go on, go nuts Gooey, nutty, chocolate-y deliciousness – this bar is our happy place. With 201 calories and a big 7.1 grams of protein, this is great for elevenses to fill you up, seeing you through to lunch. Plus, it has a drizzle of honey to satisfy a sweet tooth. Kind Peanut Butter & Dark Chocolate Bar (£1.99 for 40g, from hollandandbarrett.com).

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Drink up Kombucha is a fermented, lightly effervescent drink prized by the Japanese for years. Its friendly bacteria makes it gut-friendly, too. Find it in three varieties: California Raspberry (our fave!), Original and Coconut Summer Beach. Captain Kombucha Bio-Organic Drink (£2.99 for 400ml, from hollandandbarrett.com).

Made to measure

DID YO KNOW?U Okra is

c related to losely the cotto n plant (w ell, that explains the fuzz !).

Sometimes a product comes along that’s as practical and sustainable as it is stylish: enter these jars-cum-measuring cups, designed to reduce waste, which come in plastic (1.3 litre) and glass (1 litre). For every one sold, Brabantia will donate to The Hunger Project. Brabantia Storage Jar With Measuring Cup 1.3 litre (£11.95 from brabantia.com).

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WHAT’S COOKING? This issue, we’re whipping up this savoury pancake recipe from wellness leader Madeleine Shaw, created in association with Blue Diamond Almonds.

BEETROOT PANCAKES WITH AVOCADO, HOUMOUS AND POMEGRANATE Serves 2 160g spelt flour 1 medium beetroot, grated 1 egg 250ml unsweetened almond milk Pinch of salt Coconut oil for cooking 1 avocado, peeled and stoned Juice of 1 lemon Pinch of sea salt 100g houmous Seeds of 1 pomegranate Handful of rocket

*Products from hollandandbarrett.com. Compiled by Francesca Specter. Photograph Getty

1 Combine the flour, beetroot, egg, milk and salt in a large bowl. Heat 2 tsp of coconut oil in a small pan over a medium heat. Pour enough batter into the pan to cover the base in a thin layer, and cook the crepe on each side for 3-4 mins until it’s golden and cooked through. 2 Repeat with remaining batter, adding oil as needed – it should make 4 crepes, depending on pan size. 3 Mash the avocado with the lemon juice and salt. Spread a little on each crepe, with a few dollops of houmous, a handful of pomegranate seeds and rocket. Roll up and enjoy!

{ For more plant-based food inspiration, visit healthy-magazine.co.uk }

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‘F

ood is medicine’ might be an increasingly fashionable term right now, but it was coined by Hippocrates, regarded as the father of Western medicine, 2500 years ago. He believed wholesome food is the basis of good health. ‘Let food by thy medicine and medicine be thy food,’ as the quote goes. This much we know. There is no one miracle food or cure-all superfood. There are plenty of occasions when what you need is medicine. However, eating a good range of healthy foods can have a huge impact on your physical and mental wellbeing. What you eat plays a critical role in controlling inflammation levels, balancing blood sugar, regulating cardiovascular health (blood pressure, cholesterol levels), how you absorb nutrients, and more. Here in our mini food-fixers section we bring you nutritious dishes to see off colds, meals to support a healthy gut and prevent afternoon belly bloat, plus plates to support brain power to keep your grey matter sharp for life. And they’re all delicious, too!

HONEYED CITRUS SALAD

BOOST YOUR VITAMIN C WITH A ZINGY, BEAUTIFUL DESSERT. Take 2 large oranges and 2 pink grapefruit. Slice the tops and bottoms and pare away skin and pith. Slice oranges into thin rounds and arrange on platter. Segment grapefruit flesh and drop over the orange slices. Top with 8 dates, pitted and torn. Spoon over 2 tbsp honey and sprinkle with 1 tsp cinnamon. Marinate for 30 mins, then scatter over pomegranate seeds, fresh mint leaves and chopped pistachios to serve.

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Overnight coconut porridge with berries

COLDS

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Recipes Jane Hornby. Photographs Lauren Mclean. Food Styling Lucy Jessop. Prop Styling Wei Tang. For Very berry pears: Recipe and Food styling Lucy Jessop. Photographs Lauren Mclean. Prop styling Hannah Talmage

Spicy tofu ramen

Very berry pears

Pumpkin, mushroom and spinach gnocchi

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Knock out unwelcome colds and flu this winter with our top immunity-boosting foods SPICY TOFU RAMEN Warm up with a nourishing, proteinpacked bowl of noodle soup. Serves 2 ½ x 396g pack tofu 2 tbsp vegetable oil 2 garlic cloves, thinly sliced Thumb-sized knob ginger, finely grated 1 red chilli, thinly sliced 600ml hot vegetable stock 2 tbsp light soy sauce 150g udon noodles 2 eggs, at room temperature 1 or 2 pak choi, halved lengthways 225g can bamboo shoots, drained 1 tbsp mirin (optional) Bunch of spring onions, finely sliced 1 sheet nori sushi seaweed, shredded with scissors (optional) 1 tsp sesame oil, for drizzling 1 Press tofu under a heavy weight for 5 mins (this removes some of the water and helps it absorb other flavours later). Meanwhile, heat 1 tbsp oil in a large pan. Add garlic, ginger and chilli and cook for 1 min until fragrant. Add stock and 1 tbsp soy sauce; bring to a simmer. 2 Boil a large pan of water, add noodles and cook for 8 mins, or according to pack instructions, until just tender. Remove (retaining water) and cool under cold water; set aside. Add the eggs to the pan of boiling water and simmer for 4 mins. Cool briefly, then peel and cut in half. 3 Dry tofu with kitchen paper, cut into 4 slabs and splash with 1 tbsp soy sauce. Heat remaining oil in a nonstick frying pan, fry tofu 2 mins each side or until golden. 4 Add pak choi and bamboo shoots to pan of ginger and garlic broth; simmer 2 mins. Season with mirin, if using, and add the cooled, drained noodles. 5 Using tongs, lift reheated noodles into serving bowls, ladle in hot broth. Top with tofu, spring onions, nori, if using, eggs and a drizzle of sesame oil; serve straight away.

VERY BERRY PEARS Try our healthier take on this classic winter pud – free from gluten, dairy and refined sugar.

Serves 6 3 firm but ripe pears 1 tbsp water 500g bag mixed frozen berries 3 tbsp clear honey, plus extra to serve ½ tsp vanilla bean paste or extract 2 tbsp coconut oil 100g jumbo gluten-free oats 50g coconut flakes Salt Dairy-free yoghurt, to serve 1 Preheat oven to 200°C/180°C fan/gas mark 6. Peel the pears, cut into quarters lengthways, remove the cores, and thickly slice each quarter. Place in a 2-litre ovenproof dish with the water. 2 Cover with foil and bake for 10 mins. Remove from oven, add frozen berries along with 1 tbsp clear honey and the vanilla bean paste or extract. Mix well. Bake, uncovered, for a further 10 mins or until the pears are tender. 3 Meanwhile, make the crumble. Gently heat coconut oil and remaining 2 tbsp honey in a pan until liquid; set aside. In a food processor, whizz half the oats with half the coconut flakes until finely ground. Transfer to a bowl and add a small pinch of salt. Add remaining oats and coconut with melted coconut and honey. Mix well. Spread out on a baking tray lined with baking paper. 4 Bake for 8-10 mins till golden. Leave to cool slightly for 5 mins. Spoon warm fruit into bowls, sprinkle with crumble and serve with a dollop of dairy-free yoghurt and a drizzle of honey, if you like.

OVERNIGHT COCONUT PORRIDGE WITH BERRIES Rich in immune-boosting beta-glucans – this is the perfect cold-fighting brekkie. Serves 4 with leftover berries 200g whole rolled chunky oats 1 litre unsweetened almond milk Pinch of salt 2 tbsp light muscovado sugar 200g frozen blueberries 200g frozen raspberries 4 tbsp coconut chips, to serve 200ml water

1 Put oats, milk, salt, 1 tbsp of sugar in a large pan. Cover; set aside till morning. 2 Put frozen blueberries in a frying pan, add 1 tbsp sugar; sizzle over a medium heat. It will look dry, but after a few mins the berries will become juicy and jammy; remove from heat while they have plenty of shape. Tip into a bowl; stir in frozen raspberries. Cool overnight. Toast coconut in a dry pan for 2-3 mins until pale gold. 3 In the morning, add water to the oats. Bring porridge to a boil and bubble 2-3 mins, stirring often. It will still seem fairly loose, but on standing it will thicken nicely. Serve topped with berries and coconut.

PUMPKIN, MUSHROOM AND SPINACH GNOCCHI Add pumpkin – for vitamin A and zinc – to your weeknight pasta. Serves 4 2 tbsp olive oil 500g pumpkin or butternut squash cut into bite-sized chunks Salt and freshly ground pepper 500g chestnut mushrooms, thickly sliced 2 garlic cloves, crushed Small handful of sage leaves Pinch of dried crushed chilli flakes Good pinch of finely grated nutmeg 1 lemon, zested, then cut into wedges 500g ready-made fresh gnocchi 100g baby spinach 25g vegetarian hard cheese (or parmesan), finely grated Extra virgin olive oil (optional) 1 Heat 1 tbsp oil in a large pan. Add pumpkin or squash, season. Fry 20 mins or till tender and golden at edges. Remove from pan. Add 1 tbsp oil, turn up heat; fry mushrooms for 5 mins or till golden. Add garlic, sage, chilli, nutmeg, lemon zest. 2 Cook gnocchi according to pack instructions. Drain, reserving a little water. Add to mushrooms with pumpkin, spinach, a squeeze of lemon juice; turn everything till spinach wilts. If it seems dry, add some reserved water. Season with salt, pepper and lemon juice. Serve with the cheese and a drizzle of oil, if you like. healthy-magazine.co.uk 117

Your gut is a command centre for your body, so keep it happy if you want the rest to follow Live yoghurt makes this a gut-friendly breakfast or pud. Serves 4 500g rhubarb Finely grated zest of 1 orange, plus 1 tbsp juice 5 tbsp maple syrup 1 tsp coconut oil 40g hazelnuts, roughly chopped 50g mixed seeds (eg pumpkin, sunflower, sesame and linseed) 500g thick natural live yoghurt 1 Cut the rhubarb into short lengths, then put into a large saucepan with the orange zest and juice. Cover and cook over a gentle heat for 10 mins until tender and starting to break up, then stir in 4 tbsp of the maple syrup and simmer, uncovered, for a few mins more, until the fruit has completely collapsed. Transfer to a bowl, allow to cool, then chill until needed. 2 Meanwhile, heat the oven to 180°C/ 160°C fan/gas mark 4. Melt the coconut oil (either in the microwave for a few 10-second bursts or in a pan). Place the nuts and seeds in a bowl and toss with the melted coconut oil and remaining 1 tbsp maple syrup. Tip on to a small baking tray lined with baking paper and pop in the oven for 5-6 mins or until toasted (keep an eye on them as they can burn easily). Leave to cool. 3 Tip the yoghurt into a bowl, then fold the cooled rhubarb into it. Divide the fool between 4 glasses and top with the caramelised nuts and seeds.

250g pouch cooked brown basmati rice 200g kimchi, raw and unpasteurised (double-check it’s vegetarian) 2 eggs 2 tsp olive oil Small handful of coriander leaves 2 tsp sesame seeds, toasted Gochujang (hot pepper paste), or your favourite hot sauce, to taste 1 Steam the pak choi for 2 mins, then toss with sesame oil. Prepare the rest of the veg and avocado. Heat the rice pouch according to pack instructions. 2 Divide the rice between 2 plates. Arrange all the vegetables and kimchi on top in separate heaps. 3 Fry the eggs in the oil, then pop one in the middle of each dish. Scatter a little coriander over. Sprinkle with the sesame seeds and add a spoon of gochujang paste. Mix everything together and tuck in.

BABY LEEK AND ASPARAGUS PASTA SALAD Prebiotic vegetables, such as leek and asparagus, encourage the good bacteria in your gut to thrive.

A classic Korean rice dish, including probiotic-rich kimchi.

Serves 4 300g baby leeks 1 heaped tbsp thyme leaves 240g pack sun-dried tomatoes in oil, drained and finely chopped, plus 2 tbsp of the oil 225g cavatappi pasta (short, corkscrew-shaped macaroni) 100g asparagus tips 25g pitted kalamata olives, drained and chopped 1 tbsp pine nuts, toasted Handful of spinach 50g caerphilly or wensleydale cheese

Serves 2 2 heads pak choi 1 tsp sesame oil 1 carrot and 1 courgette, coarsely grated or spiralised 80g cucumber, diced 1 avocado, stoned and diced

1 Heat the oven to 180°C/160°C fan/ gas mark 4. Wash and cut the leeks into 3cm lengths and place in a large baking dish. Then add the thyme and tomato oil, and toss so leeks are coated. Cover the dish with foil and bake for 20-25 mins or until the leeks are tender.

BIBIMBAP

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2 Meanwhile, cook the pasta according to pack instructions, add the asparagus tips to the pan for the final minute of cooking time. Drain and put in a large bowl. Stir the sun-dried tomatoes into the warm pasta and asparagus, loosening with a splash more oil if you like. Stir in the cooked leeks and olives. 3 When cool, add the toasted pine nuts and spinach leaves, and pack into lunchboxes, with the cheese crumbled over the top.

AUBERGINE, TOMATO AND SPINACH CURRY Packed with ginger and other warming spices to aid digestion. Serves 4 2 tbsp vegetable oil 2 aubergines, cut into chunks 300ml vegetable stock made with 1 stock cube 3 large vine tomatoes, quartered 2 large handfuls of spinach 200g cooked brown rice, to serve For the paste: 1 onion, roughly chopped 50g root ginger, peeled and chopped 2 garlic cloves, peeled and chopped 1-2 chillies, sliced Small bunch of coriander, leaves picked and reserved, stalks chopped 2 tsp each ground cumin, ground coriander and garam masala 1 tsp ground turmeric 2 tbsp tomato purée 3 tbsp vegetable oil 1 Put all the ingredients for the paste (except for the coriander leaves; set them aside for the garnish) in a small processor and whizz until smooth. 2 Heat the oil in a wide pan. Add the paste and aubergine chunks and stir over a low heat for 10 mins, then stir in the vegetable stock. 3 Simmer for 45 mins or until the aubergine is tender, stirring the tomato quarters in halfway through. 4 Stir in the spinach leaves until wilted. Serve with rice and garnished with the reserved coriander leaves.

Recipes Anna Crane. Photographs Lauren Mclean. Prop styling Wei Tang. Food Styling Jennifer Bedloe

MAPLE-ORANGE RHUBARB AND YOGHURT FOOL

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Maple-orange rhubarb and yoghurt fool

Bibimbap

EAT IT TO BEAT IT

Aubergine, tomato and spinach curry

BLOATING

Baby leek and asparagus pasta salad

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BRAIN FOG

These recipes will keep your brain sharper, longer

SPINACH AND FETA BAKED EGGS Leafy greens are thought to slow cognitive decline – and this packs in both spinach and kale. Serves 2 1 tbsp olive oil 1 small onion, finely chopped 1 garlic clove, finely chopped ½ tsp chilli flakes ½ tsp cumin seeds 50g kale, thick stems removed and shredded 150g baby spinach Salt and black pepper 3 tbsp natural yoghurt 1 tbsp lemon juice Zest of half a lemon 2 eggs 50g feta, crumbled Small handful of dill, leaves chopped Pinch of paprika 1 Heat the oil in a pan, add the onion and cook 5 mins over a low heat to soften. Stir in the garlic and spices, and cook for a few mins more. 2 Fold in kale. Cover and cook for 2 mins; uncover and cook 2 mins more. Add spinach in handfuls, folding it in until the leaves have wilted. Season to taste. 3 Stir in the yoghurt, lemon zest and juice. Make 2 depressions in the mixture and into these crack your eggs. Scatter the feta and dill over, and dust the eggs with paprika. Cook for 6-8 mins or until the egg whites have just set.

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MORE MIND BOOSTS

Grab a coffee

Some research suggests three to five cups of coffee daily in middle age might reduce the risk of dementia in later life. But while caffeine can improve alertness when you’re tired, studies show too much can affect your ability to consolidate memories – so have it in moderation.

Eat little and often ‘Keeping your blood sugar steady can help maintain your energy levels and

concentration,’ says Anastasia Smith of charity Food For The Brain. Avoid refined carbs and snack on low-GI foods, such as an oatcake with houmous.

Drink up Staying hydrated is crucial for avoiding tiredness and brain fog. Aim for six to eight glasses of fluids (water, herbal tea, broth) daily. A glass of red wine is OK – rich in brain-protective flavonoids, it’s an element of the Mind diet from the USA.

FO O D

PEARL BARLEY AND TOMATO RISOTTO Slow-release energy from the wholegrains helps maintain concentration levels. Serves 4 1½ tbsp olive oil 1 onion, finely chopped 1 celery stick, finely diced 2 fat garlic cloves, finely chopped 300g pearl barley 125ml white wine (optional) 1.2 litres hot vegetable stock 1½ tbsp sun-dried tomato paste 500g cherry tomatoes, halved 40g vegetarian hard cheese (or parmesan), finely grated Handful of basil leaves

Pearl barley risotto

Recipes Lucy O’Reilly. Photographs Clare Winfield. Prop Styling Tamzin Ferdinando. Food Styling Jennifer Bedloe

Blueberry Bircher muesli

1 Heat half the oil in a pan, add onion and celery and cook gently for 5 mins. Stir in half the garlic, cook 2 mins more, then fold in pearl barley. Pour the wine over (if using) and sizzle until reduced. 2 Add 400ml of stock and tomato paste. Simmer until stock is absorbed, stirring now and then. Add 400ml more stock and repeat until all the stock is absorbed and barley is tender. Season to taste. 3 Meanwhile, in a separate pan, heat remaining oil over a medium heat. Add remaining garlic, cook 30 secs, stirring. Add tomatoes, cook gently for 5 mins. 4 Fold the garlicky tomatoes, grated cheese and basil leaves through the pearl barley and serve immediately.

BLUEBERRY BIRCHER MUESLI A filling breakfast, packed with brainfriendly antioxidants from the berries. Serves 4 150g gluten-free rolled oats 500ml unsweetened almond milk 80ml fresh apple juice 1 large Braeburn or Cox apple, cored and coarsely grated 200g blueberries 50g raisins 4 tsp mixed seeds, such as sunflower and pumpkin 4 tsp maple syrup 1 Mix oats, milk, apple juice and grated apple. Squash half blueberries, fold into oats with raisins. Turn into a lidded tub, cover and leave in the fridge overnight. 2 To serve, top with seeds, blueberries and a drizzle of maple syrup.

{ Find more health-boosting food inspiration at healthy-magazine.co.uk }

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Words Laura Potter. Photograph Gallery Stock

MAKING STRIDES

Good news: running well doesnâ&#x20AC;&#x2122;t mean overthinking your natural style! US researchers measured the energy both newbie and experienced joggers used with five different stride lengths during a 20-minute run; their natural stride, then strides of plus and minus eight and 16 per cent of their normal stride. A metronome beeped each time their foot hit the treadmill so they maintained the right length. Lo and behold all runners were most efficient when running naturally. Your body knows best!

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STRONG AT ANY AGE Here’s how a lifelong love affair with strength training could benefit you WORDS FRANCESCA SPECTER

In your 20s

Over half of British people under 25 state ‘looking good’ as their main motivator for exercising, says research conducted by Virgin Active. But Pate believes strength training helps people of this age find the sweet spot between achieving the aesthetic results they desire and actively increasing their athletic ability. ‘Many young people make the mistake of focusing solely on cardiovascular

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training, but increasing muscle strength will create better definition in your body, as well as reinforcing your ability to exercise at a higher intensity.’

In your 30s

The age you start prioritising health over your looks when exercising is 32, says research by Virgin Active. For women, this is likely because different considerations come into play, as your metabolism and bone density begins to drop slightly. ‘Strength and conditioning exercise helps you get through the physical changes your body is undergoing at this time,’ says Pate. The average age to fall pregnant in the UK is 30.3, and strength training has significant benefits for mothers-to-be and beyond. ‘I have clients lifting well into their third trimester. Everything’s easier when you’re stronger, both the process of carrying a baby and afterwards, where you are often lifting up a child,’ says Sally Moss, director of women’s weight-training company Strength Ambassadors.

Photograph Image Source. Illustrations Martina@kja-artists

hen most people hear the phrase ‘strength training’, they think of burly, be-veined men in their 20s and 30s showing off their physique in their gym’s weights section. However, the stereotype is being challenged, as strength training – one of the top five worldwide fitness trends for 2017 says the American College of Sports Medicine – enters the mainstream. The most recent Sport England Active People survey reported that women are the fastest growing demographic in weight lifting, while a wealth of 40-plus celebrities including Cameron Diaz, Gwen Stefani and Courtney Cox famously attribute their bodies to a mixture of planks, push-ups and weights. And just as well, as new health studies underline that strength training – both using your own body weight and weights – could be a game changer for women at any age, lowering disease risk while increasing metabolism and bone density. ‘Whether it’s in your 20s, or later in life, strength training underpins your health, fitness and athletic performance,’ says Jim Pate, senior physiologist at the Centre for Health and Human Performance.

FITN E S S

In your 40s

Adults experience a muscle mass loss of three to eight per cent every decade after 30, which leads to fat gain and a slower metabolism, says one study. However, you can counteract this through lifting weights. ‘Muscle tissue burns more calories than fat cells, because it makes your body work to generate more oxygen to help them recover – and this speeds your metabolic rate,’ says Pate. It can also help prevent the dreaded ‘middle-aged spread’, says a Harvard study of men over 40, which found 20 minutes of weight training three times a week had a greater effect than other activities on preventing age-related abdominal fat.

WEIGHT LIFTING “ CAN HELP BEAT THE DREADED MIDDLEAGED SPREAD

”

In your 50s

The average age for menopause is 51, leading to lowered bone density, but strength training can help reverse this. ‘It will help preserve bone marrow so that you are less prone to fractures associated with osteoporosis,’ says Pate. It could also prevent incidence of diseases: in one US study where participants were on average aged 62, it was found to reduce risk of type 2 diabetes and cardiovascular diseases. The benefits last into old age; one 2013 US study found in over-90s (really!) strength training also increased walking speed, balance and reduced incidence of falls. ‘There’s no reason why it’s harder to get into strength training in your 50s,’ says Moss. ‘I’ve a client in her 60s who regularly flips tyres!’

Three strength-training moves you should try Emma Friers, personal trainer at Powerhouse Fitness, talks us through the most effective exercises for beginners PLANK Plant palms shoulder-width apart on floor. Extend legs behind you and stand on toes. Engage glutes, legs, and abs, maintaining straight line between feet and head. Target areas Abs, obliques and glutes. Why it works You have to constantly squeeze your abs to hold a plank, making it one of the best workouts for your core.

{ For

GOBLET SQUAT Hold a dumbbell vertically under your chin, cupping like a goblet. Tuck against chest, lower into squat. Elbows should brush inside of knees, before you drive up. Target areas Glutes, quads, hamstrings, abs, obliques and calves. Why it works It increases mobility and strength, and tones your butt and abs.

more ways to build your strength at healthy-magazine.co.uk }

ELEVATED PUSH-UPS Secure barbell at lower-chest height. Take shoulder-width grip on the bar; step back. Lean forward so chest touches bar; use arms to drive chest away; return to start. Target areas Pectorals, triceps, deltoids, and abs. Why it works Gets you to a ‘real’ push-up in no time.

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FITN E S S

THE KIT LIST

SPORTS

BAGS

Your workout deserves a sportsspecific bag to be proud of!

For swimming

Aren astpack 2.1 Swim Bag, £49.98, wiggle.co.uk. Spacious, water resistant, well-ventilated and with comfortable padded straps for when it’s laden down with soggy swimwear, this nifty bag is packed with useful compartments to keep your make-up bag, change of clothes, phone, drink, shoes and laptop dry as a bone. You can even fit a kickboard in it!

For cycling

Alban Roll Top Backpack, £95, albanbikebags.com. Forget functional, ugly panniers, this durable but elegant backpack is expandable and made from sturdy, water-repellent waxed canvas with stylish brown vegetable-tanned leather straps. It’s deceptively big – it can fit a 17-inch laptop – the padded back is Deuter Speed Lite 15 comfortable, and a pocket houses (15 litre) Rucksack, £45, deutergb.co.uk. your puncture repair kit.

For running

Virtually weightless, it fastens securely with adjustable waist and chest straps, the tapered shape gives your arms plenty of freedom to move (and raise in finish line celebration). There are little accessible zipped pockets for loose change, bus tickets and your phone, and mesh pockets to grab your water bottle fast.

Compiled by Laura Potter

For the gym

Women’s UA The Works Gym Bag, £55, underarmour.co.uk. The fabric repels water (and sweat), adjustable padded straps allow you to carry it by hand or across your body, there are lined and zipped compartments inside and out for toiletries, mobile phone, and a removable laundry bag for sweaty clothes.

{ Find more great athleisure buys at healthy-magazine.co.uk }

For yoga

Sweaty Betty Yoga Mat Bag, £35, sweatybetty.com. Keep your yoga mat fresh and clean as you carry it to and from the studio. This bag is made from a pretty printed blend of quick-drying cotton and viscose, cleans with a damp cloth, and you can sling it over your shoulder with the comfy strap. healthy-magazine.co.uk 127

FITN E S S

THE fitness INFLUENCER

Super coach and ex-Olympian Professor Greg Whyte on motivation, and achieving success at every level

GREG WHYTE

*All products from hollandandbarrett.com. Words Laura Potter. Photographs Instagram.com/profgregw

WhatÉ

…inspired you to get into sport? My dad was an outstanding amateur boxer and my mum’s family was very active, so I started young. I began serious training around six, mainly swimming, then Modern Pentathlon; I represented Great Britain for over 10 years winning World and European medals, and becoming an Olympian. …is your fitness ethos? Nothing good comes easy. …do you feel excited about? Fitness feels more inclusive than it ever has. The success of our elite athletes has ignited an interest in sport that’s cascaded all the way down to grassroots. People are getting more active, and enjoying the social, physical and emotional benefits. …is driving you mad? The obsession with obesity, and how often the way it’s discussed is fundamentally fat-bashing. We empathise with people giving up smoking or cutting down alcohol, but lose it when we talk about reducing weight. We need to support small, sustainable lifestyle changes. …have you learned about motivation? There are two aspects: central and acute. Your central reason might be to lose weight or a charity event, but

Clockwise from top: Swim number 28 of his 50@50 challenge – done! with John Bishop and David Walliams, Greg’s key to achieving your goals

you have to find what makes you get out every day (acute). A buddy’s great when your motivation is waning. …is always in your gym bag? I’m 50 this year, so I’m doing 50 swim events. So it always has a pair of trunks, goggles and a towel in it! …bit of kit do you recommend? A Fitbit, because it tells us how little we’re doing, rather than how much! That encourages you to walk around the block after dinner, play with the kids in the park, just to move more.

MY HEALTHYMANTRA

When I was a young boy, my dad said, ‘Do your talking in the pool.’ I’ve kept that with me. You have to work hard to show how good you are.

GREG: IN NUMBERS 23.9k 23 TWITTER FOLLOWERS

I’M LOVINGÉ

The number of Comic Relief challenges Greg has trained and coached celebs through, including Davina McCall’s 506 mile triathlon and Eddie Izzard’s 43 marathons in 50 days.

l Whey protein

In general, a healthy, balanced diet should provide all your nutrients, but during heavy training periods and periods of high stress, I use protein as part of my recovery strategy. I always go for products rich in leucine, as they are supported by research. Precision Engineered Whey Protein, £9.99 for 250g. l A broad-spectrum multivitamin with iron is useful in high-stress periods (physical and mental), just to ensure optimal micro-nutrient intake. Seven Seas Adult Multivitamin, £5.99 for 28 tablets. l Electrolyte supplements – they help maintain optimal hydration, critical for immune function, health and recovery. SOS Citrus Hydration, £19.80 for 20 sachets*.

10,086

The number of times Greg’s YouTube video Five common myths about exercise has been viewed.

£35 MILLION

The amount of money Greg has helped raise for charity.

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FITN E S S

MASTER THE MOVE

DO T HE B A SIC S RIGHT

TRICEP DIPS Tone up your arms with perfect technique

e’ve been wanting to improve our arm game ever since way back when the world first saw Michelle Obama’s killer shoulders and upper arms. And there’s no better way to do it than with the classic tricep dip, says research from the American Council on Exercise, as this registers the highest levels of muscle activation. Reminder: your triceps are the muscles that run down the back of your arms, from your shoulder to your elbow. ‘The tricep dip is a multi-joint exercise, so as well as toning your arms, it works your shoulders, chest and back,’ says PT James Connolly (trainwithjc.com). But it’s surprisingly easy to get wrong, so here’s Connolly’s guide to dipping like a pro!

UP THE ANTE! Sitting on the front of a stable chair, bench, sofa or bed, position your hands behind you shoulder-width apart with your fingers hanging over the edge.

Keeping your back close to the bench, slowly bend your elbows to about a 90-degree angle, lowering your body towards the floor.

Complete the same move on the floor, with your hands just behind you. Up the challenge by crossing one ankle over the opposite knee.

Slide your bottom off the front, with your legs extended out in front of you, keep your chest up and open, straighten your arms, without locking out your elbows.

Once you reach the bottom of the movement, pause, then press down into the bench to slowly straighten your elbows, keeping your shoulders relaxed to return to the starting position. Repeat 10-15 times.

Words Laura Potter. Photograph iStock

Do it right! Don’t make these mistakes l Don’t dip over 90 degrees, or you’ll put too much pressure on your shoulders.

l Do make sure your hips graze the front of the bench’s edge throughout the dip. If you are too far forward you could strain your shoulders.

l Don’t lift and lower your bottom! Keep your focus on bending your elbows and straightening your arms rather than lifting and lowering your pelvis. l Do go slow – too fast and you prevent your muscles from being activated.

{ For a 10-minute morning yoga routine, visit healthy-magazine.co.uk}

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FITN E S S

THE TRAINER

QA Can I run while I’m still breast-feeding? healthy’s Niki Rein on returning to exercise post-pregnancy, the best evening workouts and picking the right gear I don’t finish work until late – are there any classes I can do that won’t affect my sleep?

(A)

I’ve had a baby and want to get back into running, but I’m breast-feeding, and think it will be uncomfortable – tender and leaky. How can I best ease myself back into it?

(A)

Compiled by Francesca Specter. Photographs iStock

Congratulations on the baby! Firstly, you need a great high-impact sports bra. You could consider wearing two during breast-feeding to mitigate movement and avoid aggravating tenderness. Alternate walkin walking ng an and nd runn running ning fo for the first sessions, aiming ai iming for 15 to 20 mi minutes, inutes, so you can foc focus on form, and ensure you’re engaging engagiing the correct muscles muscles. After giving birth, easing easi ing iinto nto exercise exerciise slowly is is always best fo for avoiding injury.

EAT TO BEBEET

The best workouts late in the evening are yoga classes. Not only are you still building strength, but the majority of yoga classes calm the nervous system through breath work and the final resting pose at the end. This is even true of challenging and often sweaty vinyasa flow classes. The added bonus to strength, increased flexibility and Zen is that you are likely to sleep better post-class, too.

Sore muscles and li limited imi energy for exercise? A glass of beetroot juice could be your best bet, according to a study from Northumbria University. Subjects who consumed the highest dose of Univers beetroot juice (250ml) performed the best in intense exercise beetro sessions, sessi io and recovered much faster. However, if you have a wea weak stomach, drinking a lot of beetroot juice at once might mi ight upset it – so start with 30ml ‘shots’, and build up.

{ For more workout inspiration, head to healthy-magazine.co.uk }

I find some gym leggings can restrict my movement, especially when doing classes where I need flexibility. What leggings materials should I be looking for to prevent this?

(A)

There are so many fashion leggings around, it’s a minefield. I recommend investing in a pair that you know fits your style of workouts, from a trusted brand like Sweaty Betty. A good fabric to stick with is Lycra, which stretches and gives well, but holds its shape and won’t go see-through. Some companies are doing smart blends with bum-lifting and sweatwicking properties.

Niki is founder and creative director of Barrecore (barrecore. co.uk). Got a burning fitness question? Email healthy@ therivergroup.co.uk with ‘Fitclinic’ as the subject line.

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C O M PE TITIO N

WIN!

WORTH

£1070

A woodland break

Escape to the forest and recharge your batteries with this great getaway

re you yearning to get back to nature? Forest Holidays are offering one lucky reader and up to three guests a fabulous three-night weekend break in a luxury cabin set in breathtaking British woodland. Accommodation will be in a fully equipped two-bedroom Golden Oak cabin on a self-catering basis, sleeping up to four people. Each cabin boasts dramatic forest views as well as your own private hot tub from which to stargaze late into the night. Choose from one of nine stunning locations exclusively on Forestry Commission land, subject to availability. Every location offers something different – from the tranquil lochs in Scotland, to the arresting views over the North York Moors at Cropton or Keldy, down to the invigorating coastal walks in Cornwall, all promise a perfect picture of stunning scenery as you venture on your countryside walk. Whether you are travelling as a group of friends, a couple or with family, your cabin is your personal sanctuary in the woods. The freedom,

the fresh air and the forest are yours to enjoy at your own pace. Get ready for action, choosing archery, kayaking or cycling. Or master the art of relaxing, opting for gentle woodland walks, enjoying a sensory spa treatment or simply unwinding in the private comfort of your cabin or hot tub. All Forest Holidays locations have cycle trails and woodland walks, plus a variety of outdoor activities, and every location has a resident forest ranger – an expert in the life of the forest who is ready and eager to share their woodland skills and knowledge with you. Dogs are welcome in specific pet-friendly accommodation. Visit forestholidays.co.uk for more.

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HOW TO ENTER For your chance to win, answer the following question:

Who will you find at every Forest Holidays location? A Forest ranger B Forest camper C Forest biker ONLINE visit healthycomps.co.uk. BY POST Send the answer, your name, address, phone number and email address to healthy/Forest Holidays, River Publishing, PO Box 36, Plymouth PL1 2YU.

TERMS AND CONDITIONS APPLY: The competition closing date is 13 November 2017. For full Ts & Cs, turn to page 148. This competition is open to all UK residents aged 18 or over, excluding employees or agents of the associated companies and their families.

FITN E S S

META-ROW CLASS CRASHERS

Will indoor rowing be a sweaty oardeal, or actually quite fun? healthy’s Francesca Specter tries it out

Trying not to break a nail on the medicine ball

Limbering up…

Photographs Tom Watkins

Box jumps: could it get any harder…

Jazz hands fully warmed up Yes it could – shaking through the final plank-down!

he closest I’ve been to rowing is watching the OxfordCambridge boat race on TV. So, when I heard about indoor rowing classes – the latest trend to hit the London fitness scene – I was intrigued to try the exercise (minus the thrashing about in the water business). That’s how I found myself at Meta-Row, a rowingbased circuits class at Metabolic London (metaboliclondon.com). It was developed by founder Lawrence Hannah who – inspired by similar classes in New York – decided to pioneer one on home turf. Lawrence’s clients consisted mainly of female gym bunnies wearing the best athleisure gear I’d ever seen (perhaps something to do with the address – right below ASOS HQ!). Saying that, there were a couple of men, and I’ve no doubt there will be more once they spread the word about a) the aforementioned female clientele and b) the fact that Lawrence is a former premier league hockey player. The 50-minute class, which draws on the ever-popular HIIT (high-intensity

{ For fitness inspiration, visit healthy-magazine.co.uk }

interval training), began with a gruelling warm-up of jogging, mountain climbers and burpees– although Lawrence, apparently, likes to change it up every class, sometimes leading the jog outside for, quite literally, a breath of fresh air. Warm-up done, we were introduced to the stationary rowing machines for a high-powered four-minute session (which might not sound like long, but when it comes to rowing, it is!). Before the session, Lawrence had, believe me, warned us about the ‘demanding’ nature of rowing – and this was no small claim. Even the gym veteran next to me, who’d killed time before class pulling himself to the ceiling on a pair of trapeze rings, was covered in sweat by the end. I was exhausted within minutes; my often-neglected leg and shoulder muscles protesting against the unfamiliar action. Lawrence patiently corrected my amateur technique, explaining that rowing is just as much about using your legs to propel yourself back; the shoulders following. The benefit of rowing intervals is it’s low-impact cardio compared to sprinting or skipping, for instance – great if you’re recovering from injury or want to avoid one. This was music to my ears; I broke my foot not long ago running a half marathon – so the less impact the better. The rest of the class had a traditional, bootcamp format: lots of squats and box jumps. There were some weighted moves, too, including kettle bell and medicine balls throws. We were all encouraged to begin with the highest weight possible (mine 9kg – the weight of our overweight office dachshund), but Lawrence soon

I’D GO BACK TO GET “ARMS LIKE JENNIFER ANISTON’S ”

re-evaluated – read, took pity on me – and suggested a lighter one. This class isn’t for the faint-hearted; and I wouldn’t want to tackle it first thing in the morning. However, I would go back for the challenge, and the promise of arms that look like Jennifer Aniston’s. The best part of this class, though, was its positive vibes: from the ‘honesty box’ system to pay for water or towels, to the retro Snoop Dogg soundtrack, I left feeling tired but uplifted. healthy-magazine.co.uk 135

THEsimple THINGS From the wellbeing benefits of being outside in nature to eating impossibly fresh local food, a few days in west Sweden taught healthy editor Ellie Hughes how we should all be a little bit more ‘Scandi’

ika can happen anytime, anyplace, anywhere. You’ve probably come across this Scandinavian breakout phrase (alongside 2016’s ‘hygge’ and 2017’s ‘lagom’ – of which more later) which, excitingly, focuses on coffee and cake. But fika is about so much more than snacks. Nothing less than a social institution in Sweden, it’s stating the importance of taking a proper break from work to catch up with family, friends or colleagues, over a little something. No boss can, or would, stop you – in fact, according to the wise words of Wikipedia, ‘to some extent it can be considered impolite to not join one’s colleagues for fika’. It’s a reflection of the fact that the Swedes really do have this work-life balance thing worked out – and I see so many examples of it during a long weekend in the west of the country. Today, we are having fika (it can be both a noun and verb) during a kayaking safari around the idyllic fishing village of Grundsund, north of Gothenburg, in the Bohuslän archipelago. With our guide, kayaking evangelist Christina Ingemarsdotter leading the way (vastsverige.com/ en/lysekil/b/76667/Kajak-i-Grundsund-Skafto) we start off getting the hang of our kayaks in the safety of the marina, before heading downstream to the (slightly more) open water. ‘Everything is better when you are experiencing nature this way,’ says Christina, and why would you want to disagree? Once most of the hard work is behind us, we tuck into the shelter of a rocky outcrop. No disembarking necessary, Christina magically produces thermoses of hot coffee, mugs and cinnamon buns from her boat hatch. Hanging on to each other to stop anyone drifting away, we carefully pass around the cups. Despite forecasts for drizzle, the sun is shining. It’s a simple moment but this fika thing feels like true luxury. And in one of

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Main picture, right: the pretty coast at Bohuslän. Above: catching a sea kayak at Grundsund; Gothenburg does good fika. Above right: the marina close to Slipens hotel

those travel time-twist moments, it seems impossible that this morning we were getting on a plane at Birmingham Airport. The flight to Gothenburg is under two hours, making it quicker to get to than some meetings I have. Even with the drive to Fiskebäckskil, a 16th-century, picturesque fishing village (all immaculate red-roofed summer houses with roses round the front doors), we’re here in time for a walk round the lovely twisting paths before lunch – a herring buffet in Brygghuset, a wooden restaurant so near the water, it’s like being on a beautiful boat (brygghusetkrog.se). We spend the first night in Slipens, a boutique hotel attached to the restaurant. Fans of Scandinavian lighting and furniture won’t be disappointed by this place; it’s like staying inside the pages of Elle Deco Sweden. I can watch the sun set from the deck outside my room and it’s so quiet and beautiful that I keep my curtains open all night. The next day, after breakfast on the restaurant deck, we move across the village to Gullmarsstrand spa and restaurant, an equally high end but very

TR AVE L

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TR AVE L

From top: a fisherman’s shack near Cysekil; living walls are a thing in Gothenburg; breakfast goodies at Slipens

way. We end the day taking in another incredible sunset, from the deck that runs the length of the hotel. After being on the islands it feels like a wrench to head to Gothenburg, but the city holds its own delights. It’s rapidly growing, with exciting plans to renovate the rundown area to the north of the river that slices the city in two, and you can sense that feeling on the streets. Green credentials are everywhere –‘living walls’ on shops and cafes, eco shops selling handmade soaps, the street food, the preference for jugs of free water flavoured with

different hotel – all minimal white in contrast to Slipen’s quirky boutique touches. The highlight is the spa, built out over the water. Throw yourself in the ‘refreshing’ sea – those brave enough (not me) can swim the few chilly strokes out to the diving platform – then hurry back up the metal steps to the relief of the heated outdoor pool. There’s also a sauna and lovely indoor spa where you can read your book or nod off on the loungers facing the horizon. The Swedes like to be outside as much as possible, not in a buy-lots-of-kit-and-do-afitness-challenge sort of way, but just doing what they’d normally outside, not in. So, lunch is mussels cooked over a camp fire by local fishermen Lars and Adriaan, who caught them this morning, and take us to their island for the meal (lysekilsostronomusslor.se). Again – it’s not fancy, but it’s such a treat to eat delicious food this

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orange slices or berries, over plastic bottles. We take in the hipster area of Haga – on a Saturday morning it’s full of young families out for brunch. Raw food salads and veggie lasagnes are chalked up on blackboards and people share the local speciality of pizza-sized cinnamon buns at outdoor tables on the cobbled streets. The on-trend art of lagom (not too much, not too little, just the right amount) has spawned a restaurant of the same name, where they serve food on special in-between sized plates. We take a Padden tour (sightseeing on a special flatboat around Gothenburg’s historic moat – goteborg.com/en/paddan) and it turns out to be an unexpected heatwave. Everywhere people are soaking up the sun like seals – outside cafes, in squares, in the ‘trädgardsföreningen’ (city centre parks). I’m tempted by the stylish shops but end up joining the locals on the sunny benches along the harbour. The party atmosphere continues into the evening, as we get a ferry from outside our huge, trendy Comfort Hotel to Sjömagasinet, one of Gothenburg’s seven Michelin-starred restaurants, for more fresh, local food eaten outside (sjomagasinet.se/en.aspx). I’ve loved everything about this trip – the food, interiors, the shopping and landscapes. But most of all I’ve loved the way of life – slowing down, being outside, taking care over small things, and, yes, making time for coffee and cake. We flew BMI Regional from Birmingham to Gothenburg rom £88 one way (all fares inclusive of 23kg hold luggage, complimentary on-board drinks and snacks, allocated seating and 30-minute check-in; see flybmi.com; westsweden.com and goteborg. com/en. Rooms at Slipens Hotel from £158, slipenshotell.se; Gulmarsstrand Hotel from £140, gullmarsstrand.com; Comfort Hotel from £139, nordicchoicehotels.com; all prices per room per night including breakfast.

{ Learn six great ways to get Scandi-happy at healthy-magazine.co.uk }

Photographs Masterfile

LIKE TO BE OUTSIDE “ SWEDES AS MUCH AS POSSIBLE ”

E XC LU S IVE O FFE R

Unwind and reboot your energy levels – in your own way – at one of Health and Fitness Travel’s fantastic destinations

HEALTHY HOLIDAYS F

rom solo-friendly bootcamp holidays in Europe to couples’ spa breaks in Asia, and family sports escapes in the Caribbean, wellness travel experts Health and Fitness Travel have a host of worldwide destinations that offer something for everyone. Get active with group classes from yoga to tennis and mountain biking to snorkelling. Up the pace on a wellness weightloss holiday or bootcamp break, or unwind in ultimate luxury on an indulgent spa retreat. Whether you’re more interested in stress-reduction, a cleansing detox or ayurvedic healing, you’ll find your perfect match and enhance your wellbeing. Now, Health and Fitness Travel are excited to offer healthy readers an exclusive 10 per cent discount for use across all their healthy holidays worldwide. So you can enjoy savings of up to £350 per person on a seven-night wellness holiday. Plus, depending on what resort you book, you could also enjoy exclusive added-value benefits which could include a complimentary spa treatment, a personal training session or room upgrades (subject to availability). Tailor-make your perfect healthy holiday with a combination of sports, activities and luxury spa treatments with Health and Fitness Travel’s exclusive BodyBreaks and Fusion Fitness holidays, or blend cultural tour discovery with wellness retreat recovery on a Discover Recover holiday. The choice is yours!

HOW TO CLAIM

To book your Health and Fitness Travel holiday, visit healthandfitness travel.com, phone 020 3397 8891, or email info@ healthandfitness travel.com. Quote ‘HFT17’ to receive your 10 per cent discount.

TERMS AND CONDITIONS: For full Ts & Cs, see page 148. The closing date is 13 November 2017. Discount is valid on all bookings made in 2017 and may not be combined with other offers or promotions Bookings are non-transferrable and no cash alternative will be offered. Dates are subject to availability.

10%

OFF

rewards for life

Photograph iStock

Inside this special section, youâ&#x20AC;&#x2122;ll discover fantastic offers and competitions exclusive to Holland & Barrett rewards for life members. Donâ&#x20AC;&#x2122;t have an RFL card? Sign up today to start claiming your rewards! Turn to page 144 to see how to get started.

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NOW

GREENZ MEANZ BRAINZ A diet rich in lutein, a nutrient in green leafy veggies, could help keep our brains fit and youthful, says US research. Scientists tested adults aged 25 to 45; the brains of middleaged participants who ate more lutein, as well as avocados and eggs, were more on par with younger people. Boost your intake with this powdered blend of greens for a brain-boosting breakfast smoothie! Bioglan Superfoods Supergreens 81 Vital Ingredients Powder, £24.99 for 100g.

SUPER SNACK!

From glossier hair to a healthier gut, energising solutions to weekend treats, here’s everything to keep you looking and feeling your absolute best!

PRETTY PROTEIN

Shallow but true, we fell in love with these protein bars the minute we saw the pretty packaging. Happily, the contents are just as good! They boast 12g of vegan protein, provided by peas and rice, and taste delicately minty. They’ll aid recovery after exercise and keep you full until your next meal. Bursting with dairy-free chocolate chips, they’re our new gym bag and desk drawer staple.

Pulsin Choc Chip Bar Mint, £1.89 for 50g bar.

Forget greasy potato crisps, these crunchy goodies are made with flaxseed, buckwheat, quinoa and chia seeds to create an omega-3 powerhouse of a snack! They’re high in fibre, to keep you full, lactose free, suitable for vegans, and just 171 cals a bag. Plus, they boast an impressive 3.9g of alpha linolenic acid – a form of omega-3. If you can’t take the chilli kick, there’s also a Garlic & Herb flavour. Yum! Whitworths Full Of Super Cayenne Chilli Flaxseed Crisps, £1.69 for 35g.

FEED YOUR GUT Walnuts can improve your gut bacteria, by upping the ‘good’ varieties such as lactobacillus, according to new research from the USA. The gnarly nut is rich in omega-3 fatty acids and fibre, has one of the highest concentrations of antioxidants, and can increase the diversity of bacteria in your gut, which is great for digestion g and general health. Pop these iin your handbag and munch a handful alongside a banana. Holland & Barrett Organic Wholly Walnuts, £1.99 for 75g.

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*If you are pregnant, breast-feeding or under medical supervision, consult your doctor before taking supplements. Words Laura Potter. Photographs iStock

HOT WHAT’S

rewards for life FIZZING WITH ENERGY

SMOOTH OPERATOR

With a little less sunshine, we can feel our energy levels dip, but not you! These effervescent tablets provide gentle iron alongside vitamins B6, B12 and C, which allow your body to absorb the iron, and also turbo-charge the energy-enhancing benefits. Gentle on your tummy, they may to help reduce tiredness and help keep your immune system ticking over as it should. Plus, they have a refreshing orange taste. Your morning OJ just got usurped! Vitabiotics Feroglobin Fizz, £5.85 for 20 tablets.

A summer of UV rays and salt water can leave hair dry and thirsty just in time for you to whack the heating on and dry it out even more. This hair tonic nourishes every strand, as well as caring for your scalp. Calming and restorative, it gives fine hair some body, tames flyaways, hydrates a dry scalp and leaves hair glossy and healthy thanks to natural wonders like sesame oil, neem oil and ylang ylang oil. It smells delicious, too, which helps! SAAF Organic Enriching Hair Oil, £19.99 for 100ml.

SKIN REHAB COSY CUPPA

Whether you’re cutting back on caffeine, or looking for an alternative bedtime brew this one’s a winner. It’s made from natural, organic ingredients including Turkish figs, chicory, wheat, malted barley and acorns. Good for digestion, it’s creamy and comforting. A.Vogel Bambu Instant Coffee Substitute, £3.99 for 100g.

RAISE A TOAST!

We love a short ingredients list, and this one has just four; Brazil nuts, agave nectar, cacao powder and hemp oil. As the mornings get cooler, we want a more indulgent topping for our breakfast toast, this is just the ticket. Raw

The summer months can be tough on skin, so now’s the time to nurture it from the inside out. These soft gel capsules contain top notch natural vitamin E, which helps protect cells from oxidative stress. Plus, selenium is another antioxidant that can help to fight free radicals, which damage cells and lead to premature ageing. This is a duo your skin will thank you for. Holland & Barrett Vitamin E 400iu With Selenium (50µg), £19.59 for 100 capsules.

SAVE

50%

WITH OUR VOUCHER ON PAGE 8

and organic, it’s gloriously nutty, and chocolate-y! It’s dairy, gluten and wheat free, and vegan, and hits the sweet spot perfectly. Raw Health Organic Cacao Brazilnut Bliss, £4.49 for 170g.

{ All products are available from selected Holland & Barrett stores and online at hollandandbarrett.com}

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rewards for life

HEALTHY HEROES

OWEN BROWN E

Cork Pat ric Street k store

Meet the people behind your favourite shop. This issue, store manger, Owen, talks protein and snacking ng What drew you to Holland & Barrett? I’d been a personal trainer for six years. When I moved to Ireland, from England, and was searching for work, I thought Holland & Barrett fitted what I was about as they’re passionate about health. What are you most often asked for in store? My store’s one of the biggest in Europe so we have a really wide selection, but sports seems to be our most popular section. Most come in for protein products – people who are training or those looking to lose weight. It used to be mainly men, but that’s balanced out as more women have started looking for it. The way the fitness industry is going, everyone’s into lifting weights now.

*All products available from hollandandbarrett.com. Words Marie Farquharson. Photograph

Why are people supplementing? It’s easy to get protein in food. It’s quick, it’s convenient. You don’t have to be at home cooking chicken breasts all the time. You can have it in your bag, mix it with water, and straight down the hatch. What’s new in store for readers try? One thing that’s fairly new to us is a sports energy drink called Nutramino Heat. It’s caffeine-based, but is not overloaded with it. But it also has BCAAs,

IN A NUTSHELL GREEN SMOOTHIE OR GREEN JUICE? Green juice KEFIR OR KOMBUCHA? Kefir BAOBAB OR LACUMA? Baobab RICE CAKE OR OAT CAKE? Oat cake BOXING OR CALISTHENICS? Boxing SPRIRULINA OR WHEATGRASS? Tough one, I love both – wheatgrass COD LIVER OIL OR KRILL OIL? Cod TURMERIC OR CINNAMON Turmeric MORNING LARK OR NIGHT OWL? Morning lark

OWEN’S #SNACKHAPPY TIPS ‘If you’re feeling peckish and it’s not lunchtime yet, you’re kind of winning with all of these, really.’ 1 Garbanzo Dry Roasted Chickpeas £1.29 for 65g*. ‘Chickpeas are packed full of fibre – munch on these and they’re going to keep you full throughout the day.’ 2 Awesome Almonds, £2.99 for 100g. ‘I just love almonds; they have healthy fats and slow-release energy.’ 3 Battle Oats Protein Flapjacks, £1.99 for a 70g bar. ‘Full of protein to keep you full for longer and help muscle recovery.’

for muscle recovery and energy, and nd its itt s full of B vitamins. Use it as a pick-me-up, or if you want to use it pre-workout you can do so. You’ve undergone a body transformation, how did you go about it? The first thing was setting small goals I knew could reach, without actually saying in 12 weeks I’m going to look great. My goal for the first week would’ve been go to the gym three times. I made it easy and very achievable. The next week was to have breakfast every day before work. I kept adding small things like that and before you know it, you’re eating breakfast every day without realising, and making time to go to the gym, because you’ve done it for the first two weeks, and it all rolls into place. There was a lot of planning involved. I got myself a journal and I just tracked what I did every day. What one product helped you through? I wouldn’t be able to live without Grenade Carb Killa protein bars. Melt one in the microwave for 20 seconds and add some Greek yoghurt – oh, my god! It’s a nice treat for yourself if you’re feeling cravings coming on. The new issue of healthy is out, what section do you go to first? I always turn to the vouchers at the front of the mag. Some of the deals are fantastic, and it’s a great way for customers to pick up an issue, because they get a great deal on a product they need as well – so it works hand in hand. Describe healthy mag in a few words. Informative and up to date. How would you encourage readers who don’t have Holland & Barrett’s reward for life card to get on board? You get four cents for every euro you spend in store, which is fantastic. It’s great value for money – you’re silly not to have one.

REMEMBER... IF YOU SUBSCRIBE TO HEALTHY YOU’LL EARN 100 RFL LOYALTY POINTS! SEE PAGE 20 FOR DETAILS

REMEMBER... IF YOU SUBSCRIBE TO HEALTHY YOU’LL EARN 56 POINTS! TURN TO PAGE 20 FOR DETAILS

EXCLUSIVE

OFFERS

WORTH

£1240

WIN! A LUXURY SCOTTISH BREAK Escape to the Highlands for a relaxing four-night break in a historic country house with this fantastic prize

ancy getting away from it all? Douneside House is a luxury country house hotel in beautiful Royal Deeside, Aberdeenshire – the ideal venue for a pampering retreat. Now one reader and a guest will win a four-night stay in a deluxe room. This great prize includes a three-course table d’hôte dinner each evening, Douneside’s award-winning Scottish breakfast every morning, plus full access to the on-site health club, with swimming pool, sauna, steam room, state-of-the-art gym, and tennis court. This splendid space was reopened in 2016 by HRH Prince Michael of Kent following a £5m renovation. Originally the

family home of the MacRoberts, well-known locally for their philanthropy, the property’s now owned by a charitable trust, established by Lady MacRobert in 1943, with 100 per cent of profits made by Douneside reinvested in the property or gifted to UK charities – so you can feel good about your stay. There are numerous other reasons to visit, too: the spectacular views over the Howe Of Cromar landscape from the front door; 17 acres of manicured gardens which produce organically grown vegetables for Douneside’s award-winning head chef to use in the kitchen; and access to the 7200 acre MacRobert Estate with its network of trails; find out more at dounesidehouse.co.uk.

LOGO? HOW TO ENTER For your chance to win, answer the following question: What year was Douneside reopened? A 2016 B 2015 C 2014 Go to healthycomps.co.uk or post* your entry using the code healthy/Douneside. **Ts & Cs apply. See page 148.

*TO ENTER BY POST, SEND YOUR ENTRIES TO THE ADDRESS ON PAGE 148

rewards for life

WORTH WIN! Get WIN! Make your WORTH over £6.99 workout smarter each

a better grip

Do your socks either fall down or leave red marks around your ankle? Gentle Grip aims to save people from the misery of badly fitting socks. More than 15 years ago, the company set out to create a completely new type of socks that stay up without pinching. After many experiments, Gentle Grip created a three-part formula that makes their socks special. This includes the unique HoneyComb Top, soft-touch cotton and no elastic. Gentle Grip has sold over 30 million pairs across the world, gaining a loyal fanbase. We have 25 pairs to give away, worth £6.99 each. ENTER ONLINE AT: HEALTHYCOMPS.CO.UK POST: HEALTHY/ GENTLEGRIP

£250

The Jabra Sport Pulse Special Edition is designed for running, delivering intelligent in-ear audio coaching, integrated heart rate monitor and automatic fitness testing. These headphones will make your workout smarter: the in-ear coaching acts as a personal trainer, plus the Jabra Sport Life app gives data on your distance, route, pace, calories and heart rate. We’ve two pairs to give away, worth £134.99 each. See jabra.co.uk. ENTER ONLINE AT: HEALTHYCOMPS.CO.UK POST: HEALTHY/JABRASPORT

WIN! Give the WORTH WIN! Create a little harmony gift of theatre £150 each

Whether you love musicals, plays, dance or opera, hundreds of venues round the country accept Theatre Tokens, including London’s West End. With no expiry date, you’ve plenty of time to decide what to see. Now three lucky winners can see the show of their choice with this giveaway; there are £150 of vouchers up for grabs. Plus, get an extra 10 per cent off Theatre Tokens exclusively for readers at healthycomps.co.uk. ENTER ONLINE AT: HEALTHYCOMPS.CO.UK POST: HEALTHY/THEATRE

Cleanse, moisturise and nourish with this gorgeous selection of Weleda products, in your very own home spa! You can indulge in some proper ‘me-time’ with this luxurious rainbow assortment of cruelty-free gifts. All Weleda products are made with organic plant oils and extracts, and absolutely no synthetic ingredients or artificial additives of any kind. Plus, all are naturally fragranced with essential oils to inspire the senses. One lucky reader will bag this amazing set, worth over £250! ENTER ONLINE AT: HEALTHYCOMPS.CO.UK POST: HEALTHY/WELEDA

WORTH over

£250

1 Standard Ts and Cs for the giveaways and offers that appear in healthy can be found on page 148. 2 The closing date is 13 November 2017. 3 Entrants must be 18 years of age or over. 4 There are no cash or other prize alternatives. 5 The promoter reserves the right to substitute similar alternatives of equal or greater value. 6 Cannot be used in conjunction with any other offer.

REMEMBER... IF YOU SUBSCRIBE TO HEALTHY YOU’LL EARN 100 RFL LOYALTY POINTS! SEE PAGE 20 TO SIGN UP

Log on to healthycomps.co.uk to enter online.

To apply by post, send your name, address, telephone and rewards for life numbers on a postcard marked with the competition code (eg healthy/Douneside) to healthy, River Publishing, PO Box 36, Plymouth PL1 2YU. STANDARD TERMS AND CONDITIONS 1 The following apply to all competitions, giveaways and offers in healthy. 2 Closing date is 13 November 2017, unless specified otherwise. 3 No purchase necessary. 4 Only one entry per person. 5 No cash or prize alternative(s) unless stated otherwise. 6 Prizes are non-refundable and non-transferable. 7 Winner(s) will be picked at random from all valid entries after closing date by an independent judging body. Judges’ decision is final and no correspondence will be entered into. 8 All elements of prize(s) subject to availability. 9 Prize draws and giveaways are open to all UK residents except employees and families of the promoter(s), River Publishing Ltd, any third parties or anyone professionally associated with the promotion. 10 Your details will not be passed to third parties unless Winners/Entrants opt-in for marketing, and only used to administrate giveaway. 11 Entrants must be 18 or over unless otherwise stated. 12 Entries received after closing date cannot be considered. 13 Winner(s) will receive prize(s) or notification of prize(s) within 28 days of the closing date, unless otherwise stated. River cannot be held responsible for postal delays. 14 Holiday promoters reserve right to offer an equivalent prize or prize of higher value. 15 All prizes subject to availability. 16 By entering, you agree to have your name and location published online or in healthy. 17 For details of winner(s) send SAE marked ‘healthy/issue date/name of competition’ to Promotions, Garden Floor, 16 Connaught Place, London W2 2ES. Or, email promotions@therivergroup.co.uk. 18 Goods offered through healthy will be delivered within 28 working days of prize winner being notified. 19 Contract is with supplier and not Holland & Barrett or River Publishing. 20 Further Ts&Cs may apply; visit healthycomps.co.uk. Forest Holidays competition: The prize is a three-night weekend break in a two-bedroom Golden Oak cabin. It can be taken any time up to 30 June 2018 (excluding Xmas and New Year), subject to availability. Prize is non-transferable, cannot be used in conjunction with any other offers, and can only be used against one booking. Winner is responsible for transport to and from their location. Food, organised leisure activities and forest ranger walks, and any other additional costs associated with the break are not covered by this prize. No part of prize is exchangeable for cash or any other prize. Competition is open to UK and ROI residents aged 18 or over. Health and Fitness Travel reader offer: Ten per cent discount is off the total cost of a holiday (exclusive of flights) per booking. Discount is valid on all bookings made in 2017. Bookings are non-refundable and non-transferable. Discount may not be combined with other offers or promotions. RFL Douneside House competition The break commences on a Monday or Tuesday, ie a Mon-Thur, or a Tues-Fri break. RFL Theatre breaks offer Offer available until 31 Dec 2017. Only available on Theatre Tokens in multiples of £10; not available on £5 vouchers denomination, greeting cards and P&P. Max £500 per household. Full Ts & Cs at TheatreTokens.com/terms. DATA PROTECTION: The Promoter will treat all personal information obtained through Entrants’ registration as private and confidential and will comply with Data Protection Act. Winner’s contact details will be used only to administer Prize, unless Winners/Entrants opt-in for marketing emails from Promoter and/or Prize Partner. For postal entries, if you don’t wish to be contacted state ‘no offers’ on entry.

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IN THE DEC/JAN 2018 ISSUE

SEASON’S EATINGS

The veggie Xmas dinner everyone will want!

HAVE A GREEN Christmas CELEBRATE AND SHARE THE JOY – MEANINGFULLY

PARTY BEAUTY LOOK YOUR BEST, NATURALLY

PLUS

EXPERT ADVICE l

DON’T MISS IT!

Drink less (without being bored) l Surprising signs of stress

Photograph Gallery Stock

HOW TO ENTER

BEAUTY/FOOD/FITNESS/SELF/EXPERTS

Photograph Getty

rewards for life

L AST WO RD

MY CORE

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ROOM IN RELATIONSHIPS

The secret to my 31-year-long marriage with Morgan [Mason]is having our own space. Because we’re getting gettiing older, we’re together togeth a lot more now than we ever have been in our o marriage, but I still think thi ink it is important to have your own life, your own interests and your own space. Thank God we enjoy e each other’s company when we are com together, though, it would toge be a drag to be one of those couples that sit at thos tables and don’t talk. table

CHANTING CH HANTIN NG

I’ve practised chanting for the past 20 years as part of my yoga practice, and there’s no question that it’s balanced me a lot – I used to be much more headstrong. There are 84 meridian points at the top of the mouth (also known as energy hot spots) and when you chant, your tongue activates them. This eventually changes your mentality. For my latest album, Wilder Shores, I chanted my favourite mantras, like ‘Har Gobinday’ which means prosperity, to music. Belinda Carlisle’s Heaven On Earth 30th Anniversary Edition and Wilder Shores are out on 29 September; belindacarlisle.tv.

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The iconic American singersongwriter, 59, shares what keeps her fit and healthy

PLANTBASED DIET

I am vegetarian most days, and occasionally I have vegan days. It’s mostly because I don’t like supporting factory farming and also I’ve grown to dislike the taste of meat. I’m not a big cook, but I like to make vegetable soup and I eat lots of salads with nuts and broccoli to make sure that I get my protein. I have to be particularly mindful of getting dark green vegetables as I do have the tendency to be anaemic, so I also take a daily iron supplement.

YOGA PRACTICE RACTICE

My exercise consists of walking and iyengar yoga, a type of hatha yoga. I practise a few times a week: it’s kind to my body; important at my age. I used to be more about pounding the pavements when I was young, and I regret that as it damaged my hips and knees. I also do another form of yoga called kundalini, which is more about breathing than physical movement: it includes different mudras (finger, hand and arm positions). I don’t have a teaching qualification, but I often do informal classes for friends.

Words Francesca Specter. Photographs iStock, Instagram.com/travels_with_mrs_mason, Jill Furmanovsky ky

FOUR

BELINDA CARLISLE