DEC 2017
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STOP POLLUTION AGEING YOUR BODY & MIND l WHY YOU NEED TO TRY FLOTATION THERAPY H&W1 Cover.indd 1
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HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:49 Page 2
from the EDITOR
THIS ISSUE WE LOVED DEPUTY EDITOR, Jessica
“Looking after my skin is a priority in winter so I’ll be following our experts’ advice on page 84 to the letter”
p84
Welcome…
Welcome to this brand new issue of Health & Wellbeing magazine. This edition marks a few changes for us, including an exciting new name, in order to reflect a rapidly growing health-conscious market. We’re here to help you make the best choices in every aspect of your life and inspire you to start new healthy habits. Want to ensure your physical and mental wellbeing is a priority? Let our experts guide you. Confused about the right foods to nourish your body, the best no-gym moves or what constitutes a mindful exercise? We’ll cut through the myths and steer you towards a healthier, fitter and happier you. In this issue we’re focusing on ways you can make this Christmas your best yet. From tips on how to banish stress and mindful shopping advice, to tricks to outsmart cravings and an easy festive workout, we’ve got your winter season covered. So, relax, put your feet up, and enjoy some time to yourself before the present shopping starts!
Claire
CONTENT WRITER, Vicky
“Are you feeling the pressure in the lead up to Christmas? Find out how to keep your cool this season with our stress-busting tips on page 95”
p95
EDITORIAL ASSISTANT, Georgia-May
“I love a good mince pie and as this recipe has 100 calories less than usual that *probably* means I can eat more of them – yay! Find it on page 53”
p53
Claire Munnings Editor
HEALTH & WELLBEING WHEREVER, WHENEVER @yourfitnessmag /yourfitnessmag
Join us on Twitter and Facebook for the latest fitness news, advice and finds
Get us on your phone! Our digital editions are only £2.99 on Apple Newsstand
Receive the latest issue before it hits the shelves! See page 42 for our subscription offer
Health&Wellbeing 03
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CONTENTS December 2017 MOVE MORE
10 Beat the clock: Get in tune with your circadian
104
rhythm and feel great
13 The healthy hotlist: A bitesize look at what’s trending in the world of wellness
21 Christmas gift guide: We’ve got you
covered with our ultimate guide for the whole family
HEALTH CLINIC
28 Health essentials: News and expert advice to improve your wellbeing
30 Clean up your act: Stay feeling fit and looking
fabulous with our simple steps to beating poisonous pollution
34 7 Ways to outsmart your cravings: Our experts
reveal how to avoid temptation
39 Ask the experts: Our panel of specialists answer your health questions
EAT WELL
53 Meal makeover: Treat yourself as these
mince pies have over a 100 calories less compared to the ones we know and love
MOVE MORE
56 Fit news: A round-up of the latest fitness stories 59 5 moves to work all your body: Target every
part of your body with this ladder workout from personal trainer Kristoph Thompson
ON THE COVER 95 Beat festive stress: Have a happy,
50 Lose up to 8lbs by Christmas: Follow
40 Stop colds: We’ve asked the health experts
15 Amanda Byram: Our healthy living guru
worry-free Christmas with our easy tips to reduce the tension this December
to arm us with the best natural remedies to keep colds at bay
47 Half-hour hunger busters: Cook Roz Purcell shares 3 recipes from her book that are all ready in just 30 minutes
our easy diet plan and shape up for the festive season
and cover star reveals why she’s happier than ever
36
Headache SOS: Wave goodbye to a splitting headache with these expert tips
COVER PHOTO: Shot at: Jet Studios Fulham, Photography: JAM Creative Consultancy, Hair and Make Up: Sally O’Neill. Amanda wears: Body By Byram Athena top in hot pink, £52, also available in black, and speckle NEXT ISSUE ON SALE: 30th November 2017 04 Health&Wellbeing
Contents DEC.indd 4
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this MONTH
SUBSCRIBE TO THE MAGAZINE! Become a subscriber this month and enjoy a skincare product from Weleda. For details, turn to page 42.
28
98
60 Slim down for Christmas: There’s still 67 68
time to squeeze into those festive glad rags with this workout Jenni Falconer: Our columnist encourages you to check a running challenge off your 2017 to-do list A trial run: You like the idea, say you should and think you want to, so why not make now the time to start running?
YOUR STYLE
75 Ski in ski out: Wrap up and venture out in Sweaty Betty’s cosy new winter collection
80 All wrapped up: Give the gift of flawless
skin and glossy hair with these holiday heroes
84 Skin deep: Get the glow all year round with advice from the experts in the know
87 Lisa Snowdon: Our beauty columnist
reveals how to look party-ready this December
HEAD SPACE
92 Wellbeing news: The best and latest ways to a healthy, happy mind
94 Camilla Dallerup: Our columnist reflects
47
on the past 12 months and prepares for 2018
98
How to find happiness: We show you how to embrace a little more joy in your day
TRY IT
104 Float away: Destress with flotation therapy 107 Helen works it out: Columnist Helen Skelton stakes out the apple cider vinegar trend
84
75
IN EVERY ISSUE
9 We hear you: Have your say 111 This month we’ve been: Our top rated
picks of all that’s new in the fitness and health world
114 Final say: Tess Ward chats to Health & Wellbeing
COMPETITIONS 19 26
60
33 64 71 83 89
Win a year’s health club membership with Q Hotels Win a voucher for a facial at EF MEDISPA, an Everyone Active spa day voucher and a Rude Health hamper and breakfast voucher Win body and mind transformation sessions Win a relaxing yoga retreat in Jamaica Win an all-in-one cardio machine from Fitness Superstore Win a wellness book set and a kitchen bundle Win eight weeks of training sessions from Speedflex and a life coaching package
Health&Wellbeing 05
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Meet the
EXPERTS Introducing Health & Wellbeing’s fantastic panel of experts whose knowledge and advice helped us create this issue
AMANDA BYRAM
CAMILLA DALLERUP
KRISTOPH THOMPSON
HELEN SKELTON
JENNI FALCONER
LISA SNOWDON
TESS WARD
ROZ PURCELL
JULIE MONTAGU
Amanda Byram is a TV presenter, Health & Wellbeing columnist and our cover star. Read her interview on page 15.
TV presenter Helen Skelton stakes out the apple cider vinegar trend. Find out how she gets on and if it has any longevity, on page 107.
Le Cordon Bleu trained chef, author and food blogger Tess Ward speaks to us about her healthy tips and plans for the future on page 114.
Camilla Dallerup is our celebrity NLP coach. She guides us back to the straight and narrow on page 94.
Jenni Falconer is a TV presenter, radio host and Health & Wellbeing’s woman pounding the pavements. Read her latest instalment on page 67.
Cook Roz Purcell shares her delicious and healthy meals that are ready in just 30 minutes on page 47.
Professional PT Kristoph Thompson reveals his top moves to target every part of your body with a ladder workout on page 59.
Radio and TV presenter Lisa Snowdon is our beauty columnist. She reveals how to look party-ready this December on page 87.
Yoga and nutrition teacher Julie Montagu tells us how to add a little more happiness into our day on page 100.
www.yourfitnesstoday.co.uk EDITORIAL Editor: Claire Munnings claire.munnings@aceville.co.uk Deputy editor: Jessica Harris jessica.harris@aceville.co.uk Content writer: Vicky Warrell vicky.warrell@aceville.co.uk Editorial assistant: Georgia-May Collings georgia-may.collings@aceville.co.uk
Aceville Publications, 21-23 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY Tel: 01206 505900
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The views expressed in this magazine are not those of the publisher. If in doubt, always consult a GP or fitness professional before beginning a new exercise regime or trying any of the products or advice mentioned in Health & Wellbeing, particularly if you have a medical condition for which it may not be advisable.
DESIGN Art editor: Richard Allen
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We hope you enjoyed Health & Wellbeing. We know lots of readers will want to hang onto this magazine for future reference, but if not, why not give it to a friend, or donate it to your local doctors’ surgery? Or, remember that magazines can be put out with your weekly recycling for collection!
Health&Wellbeing 7
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Say it, tweet it, write it
your THOUGHTS
Tell us your thoughts and keep us up to date with your healthy goals!
Dear Health & Wellbeing
Usually I can find plenty of excuses not to exercise during the winter but I was motivated to stop doing this when I came across your article ‘Blitz 300 calories in 30 minutes’ (Nov 17). This is a totally doable workout for me because my sons have barbells and kettlebells at home and I have a swiss ball. I found the workout an enjoyable way to keep fit and lose weight and I like the way the feature combines different principles of fitness with various areas of the body, and in such a short time too. I can already feel it sculpting all those important areas! I can’t justify NOT doing any exercises from now on so thank you for the push in the right direction!
H
Your most loved instagram post this month:
Jasmine Cooper, North London
yourfitnessmag: Happy World Ballet Day! Did you know you could burn up to 450 calories in an average barre fitness class? Discover all the benefits by clicking on the #linkinbio @mistyonpointe @underarmour
STAR LETTER PRIZE
Get in touch with us at Health and Wellbeing and you could win some great healthy goodies. The writer of the star letter in next month’s mag will win a Finesse bundle worth over £50. The Allsports Finesse range offers you a complete slimming system. Its shakes, oats and vitamins (all included in the prize along with a shaker) provide a delicious and balanced weight-loss formula designed to help you lose pounds without the need for drastic diets. With products starting at £1.57, this simple, yet effective system provides high quality nutrition for incredible value. Head to allsports-nutrition.com to see the full range.
@dkh67_Sitting actually reading the ‘fire up your fat burners’ article
@hanandfitness I’ve really learnt to love running in the rain recently!
WRITE TO US AT: Health and Wellbeing, 21-23 Phoenix Court, Hawkins
Road,
Colchester, Essex, CO2 8JY, EMAIL US AT: letters@yourfitnesstoday.com
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Health&Wellbeing 09
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B eat the
CLOCK
Dark nights, short days and a general unmotivated feeling might be the norm in winter but it doesn’t have to be if you’re in tune with your circadian rhythm
V
ictoria Beckham and Michelle Obama may have sculpted arms, successful husbands and a cando attitude in common but they also confess to being supreme earlyrisers. Getting up with the birds might help you get through your to-do list but how does it affect our general wellbeing? As we all groan and struggle with the long nights, there’s more to our distaste of darkness than merely longing for those endless daylight hours of summer. “Our internal body clocks (also known as our circadian rhythm) aren’t an urban myth, they really do exist,” say naturopath Louise Westera (glenagles.com). “It runs in the back of our brain and is related to the daily cycle of the sun, having a profound effect on our sleep and energy levels.” We may joke that winter calls for some serious hibernation, armed with the TV remote and a new set of PJs but it turns out
that science is on our side. We find out from Louise how our circadian rhythm ticks over and what we can do to help it run like a well-oiled machine.
How did you sleep last night?
The chances are, not as well as you’d like as research has shown that one in three Brits don’t feel like they get enough sleep. As a result, that cookie jar becomes more difficult to resist, the kids bear the brunt of your mood swings and that hint of a cold is becoming ever more pronounced. Sound familiar? Although stress, the wrong sleeping conditions and children can all contribute to not getting enough shut eye, it could also be because your circadian rhythm is out of whack. “Fluctuating levels of light and
“Fluctuating levels of light and darkness in our environment are profoundly important to the way our body works but have been largely overlooked until now”
darkness in our environment are so important to the way our body works but have been largely overlooked until now,” Louise tells us. “This 24-hour cycle moves between alertness and sleepiness at regular intervals and is reflected in other physical, mental and behavioural changes that follow the 24-hour cycle. So other aspects of our physiology, like hunger, mental capacity, mood, stress, heart function, and immunity will be affected.” So far, not so new, but the way our bodies react to light and dark is a subject that is gaining traction amongst scientists, with three researchers taking home the Nobel Prize this year for their studies into the mechanisms controlling circadian rhythms. An ongoing area of interest, yes, but the introduction of smart technology and our reaction to this has ramped up research considerably. “Although some people believe they are genetically predisposed to be a night owl, they are actually experiencing circadian dysfunction,” Louise explains. “This is often due to chronic disruption from lifestyle factors such as smart phones and that blue light we hear so much about. The result is feeling ‘wired’ and thus unable to wind down and relax at the end of the day. In some cultures the daily routine requires people to stay up a lot later but this doesn’t mean that it isn’t detrimental.”
10 Health&Wellbeing
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top STORY
“If your shift work pattern alternates, or you sleep with a different pattern on your days off, it’s like having continual jet lag – the circadian system never gets the chance to fully get in sync”
BOOST YOUR ENERGY LEVELS HELP YOUR INTERNAL CLOCK TICK OVER WITH LOUISE’S TOP TIPS l
Ensure you stop eating three hours before going to bed
l Use an app to adjust the emission of blue light through the day – try f.lux l Have a regular routine so that your bedtime isn’t 9.30pm one night and then midnight the next
Invest in a dawn simulator so that you are as close to replicating the body’s waking experience as possible l
MUST-BUYS What’s your day-to-night routine like?
Jet lag, the kids’ science projects and shift work are just three events we file under ‘life’ that stop our head hitting the pillow but could still have an adverse impact on our circadian rhythm. As a result, we find our internal clock and the external world becoming misaligned leaving our behaviour contradicting what we should be doing (hello 3am cheese on toast!). “If your shift work pattern alternates, or you sleep with a different pattern on your days off, it’s like having continual jet lag – the circadian system never gets the chance to fully get in sync. But even if your shift doesn’t change, it’s challenging to sleep during daylight hours. Our internal clock, primed by daylight, naturally expects and promotes wakefulness during the day. So even if we fall asleep quickly after a night shift, it can be difficult to get a continuous sleep for a significant period of time such as seven to eight hours your body needs. It’s hard to stay alert and productive at night for the opposite reason – the internal clock naturally causes your wakefulness and alertness to drop, so the natural inclination to sleep can be overwhelming,” Louise says. The human body clock has become more than a familiar saying as researchers have found evidence that disrupting circadian rhythms by doing shift work in particular can raise the risk of cancer. Although the reasons why are inconclusive, it is thought that exposure to light during night hours suppresses levels of melatonin – the hormone that refulates sleep and wakefulness which causes cell damage.
Lumi Bodyclock, £59.95 lumie.com
Want to fix it?
Adapting our bedtime routine according to the sun may be unachievable at the height of winter (as much as we wouldn’t mind snuggling down at 4pm), there are measures we can take to ensure our circadian rhythm is working like, well, clockwork. “Although the clocks have already changed, when they do go back and forwards, try to go to bed and get up 20 minutes later (or earlier in the summer) for three days before the change to adapt,” Louise suggests. “Otherwise, start using a bright light box as soon as possible. Get bright light exposure in the first 30 to 60 minutes after waking. Ideally this should be sunlight but as that is difficult for many of us in the UK then the bright light box is the best workaround we have. Use blue blocker glasses for at least two hours before you go to bed to block out the blue part of the light spectrum from normal domestic lights, TVs and all tech devices – this blunts our melatonin production which should start rising at the end of the day and is really important for sleep.”
Pukka Night Time Tea, £3.69 pukkaherbs.com
Sleep Power Kit, £15 thisworks.com
Food-Grown Cognitive Connect, £28 wildnutrition.com
Health&Wellbeing 11
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HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:49 Page 12
The Healthy
HEALING BOOKS Swap the medicine cabinet for a little self-help this winter
HOTLIST
A bitesize look at what’s trending in the world of wellness
FEARLESS FUNGI
LEMONGRASS This long stemmed herb may be your go-to when whipping up a stir-fry but it can also do wonders for your health and beauty regime. SKINCARE Packed with vitamin A and C, looking for lemongrass in your beauty product ingredients keeps your hair glossy and your skin glowing. With astringent properties it minimises pores and balances oil levels to keep rogue blemishes at bay. Cover FX Custom Infusion Drops C + Lemongrass, £40 houseoffraser.co.uk
DIGESTION Although peppermint is hailed as the afterdinner hero, lemongrass tea can hold its own in the digestion stakes. Filled with antioxidants and a component called citral, it settles your stomach after a heavy meal and stops bloating in its tracks. Lemongrass and Ginger Tea, £7 yourtea.com
PERSONAL HEALTH If you’re considering going au naturale with your deodorant, lemongrass products are a great place to start. Not only does it smell fresh and zingy, it has effective antifungal properties to eliminate odors and cool your underarm area with one spritz. Aesop Deodorant, £23 spacenk.com
BLACK SESAME SEEDS
Healing Mushrooms A Practical and Culinary Guide to Using Mushrooms for Whole Body Health by Tero Isokauppila, £11.94 amazon.co.uk If you don’t know your chestnut from your shitake, this will help you put your weekly shop to good use.
GO WITH YOUR GUT
Be Good to Your Gut: The Ultimate Guide To Gut Health by Eve Kalinik, £13.60 amazon.co.uk Eve’s delicious, gut-loving recipes will make Christmas bloat a thing of the past.
WHETHER THERE’S A SPRINKLING IN YOUR SALAD OR ATOP YOUR BREAD ROLL, SESAME SEEDS HAVE MORE PURPOSE THAN DECORATION
HAPPY EATS
TURN BACK THE CLOCK
COMBAT GREYS
SLEEP BETTER
Caudalie Divine Oil for £18 cultbeauty.co.uk Small but mighty, they’re packed with B vitamins, calcium, amino acids and minerals such as iron and copper to keep your bones strong and your skin young.
Mauli Rituals Grow Strong Hair Oil, £29 spacenk.com Keep those silver strands away by boosting your melanin production (responsible for hair pigmentation) with black sesame oil.
Organic Traditions Black Sesame Seeds, £5.08 luckyvitamin.com Thanks to its high magnesium and calcium content, these help produce serotonin to assist your mood and regulates sleep patterns.
Lagom: The Swedish Art of Eating Harmoniously by Steffi Knowles-Dellner, £16.89 amazon.co.uk Forget hygge, it’s all about channeling your efforts into what makes you happy this winter.
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I have FINALLY found BALANCE
celebrity INTERVIEW
TV presenter, former model and Health & Wellbeing columnist Amanda Byram reveals why, at 44, she’s happier and healthier than ever before
IRIS bra in speckle, £49, also available in black ELECTRA leggings in speckle, £62, also available in black and pink/grey
T
V presenter Amanda Byram has certainly kept herself busy over the past few years. In between hosting Dancing With The Stars in Ireland, writing a monthly column for this magazine and flying backwards and forwards to Los Angeles, the 44-year-old has got married, qualified as a PT, started studying to become a nutritionist, and designed her own range of
activewear, which is launching in Selfridges this month. And it appears there’s no slowing down now, with a number of other exciting projects in the pipeline. Amid all of this, Amanda’s priorities remain her health and her happiness, but things haven’t always been plain sailing. Here, she tells us how she’s learned to fight her demons and focus on her wellbeing...
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package. I also aim to steer clear of refined sugar, although I do indulge in chocolate or ice cream once a week – it’s important to be good, but it’s more important to know that you can treat yourself and that it’s OK! My fear of fats used to be crippling but now I know that good fats are essential to a healthy lean body and I’ve learned to love them and include them in my diet where I can. I also drink loads of water – in fact I fill three glass one-litre bottles with filtered water every morning, and I try to make sure they are empty by the time I go to bed.
“I do indulge in chocolate or ice cream once a week though – it’s important to be good, but it’s more important to know that you can treat yourself and that it’s OK!”
ATHENA top in hot pink, £52, also available in black and speckle ELECTRA leggings in grey and pink, £62, also available in speckle and black
I wasted so many of my early years planning how I would stay slim. In my late teens, 20s and even early 30s I spent every minute of every day thinking about what my next meal would be and whether it would be low carb, low fat, high protein or sugar-free. During these years I tried every fad diet that has ever existed – at one point I spent an entire 12 months consuming nothing but three so-called slimming shakes a day (which lacked any nutrition whatsoever), while at another stage I ate nothing but animal protein! Needless to say, this outlook seriously jeopardised my health and my happiness. So, in my late 30s I made the decision to take back control of my body and my life. I became interested in proper nutrition and exercise because I knew the big 4-O was coming and I didn’t feel content in myself. I finally learned about balance and now, at 44, I am so mindful of how precious time is on this earth. For me being healthy and happy is key. Today I feel really content in my body and my mind and I have reached a point where my mind has finally stopped chastising my body. Don’t get me wrong, I still have the odd fat/bloated/feeling rubbish day, but I have learned to control my emotions around the feelings. I can see the difference between perception and reality – we may think ourselves to be a certain way, albeit ‘fat’ or ‘unworthy’ or ‘ugly’, but the truth is often very different. Being constantly self critical does not go hand in hand with inner peace, and realising that was a life-changing moment for me.
Nowadays I don’t really drink. I eat a lot (mostly clean, natural foods) and I train well. It’s really about balance and about putting an end to the constant cycle of deprivation, binge and then guilt that so many of us feel by partaking in an endless stream of yo-yo dieting. The foods I eat are primarily whole foods and I try not to buy anything that has a long shelf life, or comes in a box/
MUST-BUYS 1
3
4 5
I think turning 40 had a huge impact on me mentally. I was single at the time, had never been married and had no kids. So I did a lot of soul searching, and concluded that actually I was happy with myself, and therefore I would be content to be alone if I didn’t find the right guy. It was then that I met the man who is now my husband! My 40s feel more empowering to me than any other age. I feel stronger in my body and mind, I have learned what I like and what I don’t like - and I don’t
FILL YOUR SHOPPING BASKET WITH AMANDA’S TOP 10 FOODS FOR A REAL HEALTH BOOST
AVOCADO: I love the taste of these nutritionally-dense fruits which contain a substantial amount of healthy monounsaturated fatty acids and nearly 20 vitamins and minerals. QUINOA: This is one of the main staples of my diet. It’s a protein-rich food with almost twice the fibre of other grains and also contains minerals such as magnesium, iron, lysine and vitamin B2 FISH: You will always find some salmon or white fish in my fridge. It’s a great source of protein and is also the world’s best source of omega 3 fatty acids which are hugely beneficial for the brain and the body. CACAO: Cacao is the raw form of chocolate. It’s a little bitter to taste, but you soon get used to that and mixed with nuts and seeds and into oatmeal it’s delicious. Best of all it’s full of antioxidants which help absorb the free radicals that cause damage in the body. OATMEAL: This is my breakfast of choice! Full of vitamins and minerals, oats are a great low GI carb. I load mine up with
2
I really believe that mental health is just as, if not more, important than physical health and there are a number of things I do to keep my happiness in check. For example, I’ve started to say no more often, and I’ve stopped spending time with the people in my life who I call ‘sponges’ – those who suck the energy out of you. I’ve learned to be a little bit selfish and look after myself before anyone else. I’ve also begun to cut back on social media, and stopped caring what people write or think of me. That used to really affect my moods. Someone could be having a rotten day and take it out on you – but that should not ruin your day. You have to accept that it is their issue and move on.
nuts and seeds, berries and even some almond butter. BERRIES: Blueberries or blackberries are a mainstay in my kitchen. They can help to combat ageing as they are bursting with antioxidants and they are the perfect in smoothies, on top of oats or just as snacks. VEGGIES: I will always have an array of things like red and yellow peppers, aubergine, courgettes and mushrooms in my fridge, as I love to make stir fries for dinner. NUTS AND SEEDS: I always snack on nuts and seeds as they are packed with good fats that help to keep you feeling full. OLIVE OIL: I love to drizzle this on everything. Rich in healthy monounsaturated fats, this yummy heart healthy oil can also protect you against heart disease GARLIC AND GINGER: These two are always in my fridge, as they are a great base for stir fries, have a wonderful taste and are also fantastic anti-inflammatories and great for the immune system.
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10
16 Health&Wellbeing
Amanda Interview .indd 4
20/10/2017 11:57
celebrity INTERVIEW IRIS bra, £49, available in black or speckle ELECTRA leggings, £62, available in speckle, black and grey/pink
BODY BY BYRAM This month will see Amanda’s Body By Byram range launch in Selfridges, with a stunning collection of leggings, sports bras and tops, from just £35. “It has always been a dream of mine to create a range of activewear. I love being fit and I love to wear sportswear everywhere I go – it makes me feel like I am ready to take on the world,” Amanda says. “Body By Byram was born because I wanted women to have a beautiful layer of armour to face the world. What we wear is an extension of our identity, so what better way than to identify yourself than as a strong, beautiful, kick-ass woman.” To find out more about the range visit bodybybyram.com
feel that I have to say ‘yes’ to everything anymore. I am enjoying getting older, because life is a growing experience. Life is happening now, and the future is around the corner where absolutely anything is possible. I don’t believe that age should slow down your body, in fact, if you train properly and eat well, it’s possible to be in your best shape ever in your 40s.
Photography: JAM Creative Consultancy, shot at Jet Studios Fulham. Hair and make-up: Sally O’Neill
In terms of exercise, for me it’s all about training smarter, not harder. I now only train when I feel like it – for years I pushed myself to the limit, and it was exhausting. Our bodies are wise temples, they know when you are damaging them, and they retaliate accordingly. I exercise well now, but if I am not in the mood, I don’t bother, and interestingly I enjoy it more. I like to train with weights, because it burns calories longer and helps to achieve a leaner body. I also like to take long walks, bike rides and spinning classes for cardio. It doesn’t always have to be intense to be effective. If you want to improve your health and fitness, start by not beating yourself up. It takes time to make big changes, and the slower you do things, the better, as the results will last longer. My first bit of advice would be to move more – even if it is just taking the stairs instead of the escalator. Cleaning out your diet is also essential. Alcohol and sugar are big culprits but cutting back and then eliminating as much as possible is the key to success. I would also say don’t put limiting beliefs on yourself. Don’t assume you can’t do something, because everything is a possibility. You know your own body and your own mind better than anyone, and you know you can be capable of whatever you set your mind to.
Health&Wellbeing 17
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HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:50 Page 18
HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*
readers’ COMPETITION
* Terms and conditions apply Closing date: December 14th, 2017
WIN A YEAR’S HEALTH CLUB MEMBERSHIP WORTH
£1,000
W
e’ve teamed up with QHotels to give one lucky ready the chance to win a couples 12-month health club membership at a choice of any of their award-winning clubs. Qhotels has 26 unique four-star hotels across the UK, each with its own individual character, stunning location and team of welcoming staff. You can choose to begin your fitness journey in a countryside retreat or in the heart of the city, but every time you’ll experience the tailored QHotels experience. QHotels understand the wellness needs of its guests. With many hotels located in Instagram-worthy buildings, surrounded by amazing views, their gyms and spas also provide state of the art facilities and the awardwinning restaurants offer delicious healthy
meals and juices as well as afternoon tea and decadent dinners for those looking to indulge after their workout. The fitness studios are equipped with Technogym equipment which works with exercise keys that stores personal settings. Regular visitors as well as guests are able to tailor their workouts with personal trainers on hand to ensure their fitness goals are met. The swimming pool, heated loungers and the sauna and steam rooms are a refreshing and relaxing end to a workout where guests are transported to a high sense of wellbeing. T&CS: Prize must be taken within six months of win There is no cash alternative and prize is non transferable
Health&Wellbeing 19
HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:50 Page 20
gift GUIDE
CHRIST
de
G i f t S G A u i M
Say goodbye to stressful shopping trips and impulse buys – we’ve got you covered with our ultimate guide for the whole family
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Christmas Gift Guide.indd 1
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HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:50 Page 25
HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*
readers’ COMPETITIONS
* Terms and conditions apply Closing date 14/12/17
WIN! AN EVERYONE ACTIVE SPA DAY VOUCHER
U
nwind, relax and escape the stresses of daily life with a luxurious spa prize. We’re offering three readers an Everyone Active spa day voucher worth £150 each. The prize will entitle you to indulge in a one-hour hot yoga class followed by two spa treatments of your choice, as well as full access to the facilities for the day at their Marshall Street Leisure Centre in the heart of Soho, London. Boasting a fitness suite, yoga studio, luxury spa, sauna, steam room, relaxation lounge, as well as an original 1931 marble-floored swimming pool, this is the ideal place for some R&R. Choose from a selection of treatments ranging from sports, full-body and aromatherapy massages to Caudalie
facials for radiance and hydration. Each winner will have full access to all of the facilities on offer at the centre throughout their stay. So whether you want to relax in the lounge, detox in the sauna, work up a sweat in the 100-station fitness suite, make a splash in the iconic pool or challenge yourself to a group exercise class such as Spin or Box Fitness, the choice is all yours. For more information visit: everyoneactive.com T&Cs: This prize must be redeemed within three months from the date the winner is notified. Prize winner must be 16 years or older. Prize winner may choose two spa treatments only. Further terms and conditions apply. See online for details. Visit yourfitnesstoday.com
WIN! A £250 VOUCHER TO USE TOWARDS A FACIAL AT EF MEDISPA
I
s your skin in need of some TLC this winter? You’re in luck as we’ve teamed up with EF MEDISPA to offer a £250 voucher towards a bespoke facial and LED Luminous Lift at their award-winning clinic this issue. Whether your skin is suffering from dehydration, sun damage, scarring, blackheads or the signs of ageing, EF MEDISPA will be on hand to diagnose a unique treatment plan exactly suited to you. The bespoke facials can help improve your skin’s texture and restore its youthful appearance by exfoliating, hydrating and nourishing, whilst boosting collagen production. Add an LED Luminous Lift to any bespoke facial for an instant glow too – the treatment works to repair, replenish and rejuvenate your skin and will increase blood circulation giving your skin an immediate boost, not to mention encouraging the production of collagen which is essential for a youthful appearance. EF MEDISPA is one of the UK’s first medical spas and leading skin clinics, providing cutting edge, innovative face and body treatments, ranging from non-invasive and minimally invasive technologies right through to surgical options. Visit efmedispa.com for a full list of health and beauty treatments T&Cs: Terms and conditions apply. See online for details.
WIN! A RUDE HEALTH HAMPER AND BREAKFAST VOUCHER
P
repare to indulge and feel no guilt for it as our favourite breakfast brand Rude Health is giving away a healthy hamper including a voucher for two for breakfast at its Fulham cafe for two lucky winners, worth £160 each. While food fads come and go, porridge has long been eaten as a simple and convenient meal and is made from one of the world’s most nourishing grains. It’s the breakfast to fill you up in a healthy way, and one that can be flavoured to suit every taste – whether savory or sweet. And now, two readers will win a hamper jam-packed with Rude Health’s 10 varieties of porridge (including the family-friendly Banana Berry Oats and more-ish Nut Butter Porridge Pots), its gang of eight organic dairy-alternative drinks (including the delicious pocket sized Mini-Almond Drinks and Cashew Drinks) and a limited-edition Rude Health bag. Then, should you find yourself getting fed up of making your own porridge, that’s covered too, as Rude Health will make it for you, with the prize including a voucher for two for breakfast at their cafe in Fulham, London. For more info visit: rudehealth.com T&Cs: No cash alternative. Prize must be claimed before January 2018. Further terms and conditions apply. See online for details. Visit yourfitnesstoday.com
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Medispa/everyoneactive/rudehealth Competition .indd 2
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health REPORT
HEALTH clinic
28 | HEALTH ESSENTIALS 30 | CLEAN UP YOUR ACT 34 | OUTSMART CRAVINGS 36 | HEADACHE SOS 40 | STOP COLDS
Don’t worry, be happy
They say ‘happiness is the best medicine’ and now it seems this phrase could have some truth to it. A study from Nottingham University revealed that those who were happy when having their autumn flu jab were better protected. In fact, according to researchers a good mood could even cause the body to produce up to 14 percent more antibodies, increasing our protection against flu. They also encouraged doing yoga or watching a comedy film before going to the doctor to help boost your mood. “We have known for many years that a number of psychological and behavioral factors such as stress, physical activity and diet influence how well the immune system works and these factors have also been shown to influence how well vaccines protect against disease” said Professor Kavita Vedhara, from the university’s division of primary care. If that’s not enough to make you smile, we don’t know what is.
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Health
GET THE INSIDE SCOOP TO STAY IN PEAK CONDITION
Health
ESSENTIALS
CLINIC
LESS IS MORE
“Upgrade to large size for just 10p extra?” – it always sounds like such a bargain when your barista offers you to up-size your coffee for a minimum charge but your waistline may not agree. A study from The Royal Society for Public Health found that 34 percent of people fall victim to coffee shop up-selling, resulting in the average person who upgrades to a large size consuming a whopping 17,000 extra calories a year. Talk about getting more than you bargained for!
TURN BACK TIME
Ever wished you had a time machine? Unfortunately, we don’t have one of those but new research could have the same effect on type 2 diabetes. A study by Newcastle University scientists showed that the condition could be reversed by going on a low calorie diet, consuming just 600 calories a day for eight weeks. This is because losing less than one gram of fat from the pancreas can re-start insulin production. Reversing the effect of diabetes remains possible for at least 10 years after getting the condition.
Purple potatoes
Brighten up your dinner plate as a new study suggests that eating purple potatoes could reduce the risk of developing colon cancer, with researchers claiming other colourful fruits and vegetables, such as broccoli and red grapes, could bring the same beneficial effects.
HEALTH BAROMETER Bags for life
We maybe helping the environment with our trusty bags for life but they can spread deadly bacteria if they are re-used for both raw and ready to eat food. According to the Food Standards Agency (FSA) even the outside of raw meat packaging can be contaminated with dangerous bugs. Their advice is to use separate bags.
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Health Essentials DEC.indd 2
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QA
EASY RECIPE
&
CHICKEN AND LEEK PATCH WORK PIE
Tuck into a slice of heaven with this pie from Waitrose that’s only 300 calories per serving.
ASK THE EXPERT
How true is the phrase ‘abs are made in the kitchen’ – I work out all the time but I can’t seem to lose any weight. What am I doing wrong? Jeraldine Curran, nutritionist (thefoodnutritionist.co.uk) says: As you’re burning calories and staying in shape you can eat whatever you like – right? Unfortunately not. Our bodies are like fine-tuned machines and putting the wrong fuel in your body can mess up its delicate balance in the same way as putting the wrong fuel in your car can seriously impact the engine. When you eat food that’s not in its purest form it must be broken down by the liver which then decides what to do with it. If the liver is under too much strain – for example having to deal with things like medication, junk food or stress -- it can be harder to reduce the accumulated fat. So if you exercise but don’t change your diet you may gain some muscle, improve your endurance, and be healthier overall, but you won’t shed many pounds. Combining real food (unprocessed) with the right kind of exercise will do wonders for your health (and help you maintain a good weight). In fact, it’s a prescription I recommend everybody takes.
chicken for five minutes until the leeks are softened and the chicken golden 2. Add the stock and milk, bring to a simmer and cook for 10 minutes until Ingredients the chicken is cooked • Olive oil spray through with no pink meat. • 500g leeks, sliced Add the sauce and flour • 400g British chicken to the pan, bring to the breast chunks boil and cook for one to • 250ml chicken stock two minutes, stirring until • 250ml skimmed milk, smooth and thickened plus extra for brushing 3. Stir in the peas, • 2 tbsp corn flour broccoli and soft cheese, • 300g frozen peas then tip into an ovenproof • 300g frozen broccoli pie dish. Sit the dish on florets, defrosted a baking sheet slightly and cut into 4. Cut the pastry into smaller pieces 12 squares and arrange • 30g reduced fat soft on top of the filling – the cheese with garlic & pastry should overlap a little herbs in places but not cover the • ½ x 320g pack Jus-Rol filling completely light puff pastry sheet 5. Brush the pastry squares with milk and bake 1. Preheat the oven to 200°C, gas mark six. Spray for 25-30 minutes until the pastry is golden and the a large saucepan with oil filling is piping hot and cook the leeks and Preparation time: 20 minutes Cooking time: 50 minutes Serves: 6
Find more healthy eating recipes at Waitrose.com
89% TAKEAWAY TRADES
For those days when you just don’t want to cook, only a take-away will do. But it doesn’t have to be unhealthy as we reveal fast food’s healthier options.
of Brits would prefer to stay inside rather than embrace the great outdoors with over two thirds favouring an indoor activity such as online shopping, scrolling through social media, or cooking than engaging with the environment. Nat Geo WILD
INSTEAD OF...
TRY THIS...
Chicken korma and pilau rice
Tandoori chicken with boiled rice: This is one of the healthiest Indian dishes as it’s sauce-free, whereas korma has a generous content of cream.
Stuffed crust meat pizza
Thin crust tuna pizza: A thinner base won’t make you feel as bloated. Plus the tuna topping helps lower cholesterol.
Donner kebab
Falafel with hummus: Donner kebabs can be high in fat whereas falafel is loaded with proteins and good for sustaining blood sugar levels.
Health&Wellbeing 29
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Health
CLINIC
Clean up
YOUR ACT
H
Stay feeling fit and looking fabulous with our simple steps to beating poisonous pollution
ave you ever noticed how greasy your hair is and how dirty your skin feels when you’ve spent a day traipsing around in the city smog? If that’s what it’s doing to your face, imagine the damage it’s doing to your body when your breath it deep in to your lungs. From dirty exhaust fumes to giant factories belching out smoke, air pollution is enveloping us in a silent but deadly layer of toxic filth. According the World Health Organisation, pollution from traffic, heating,
30 Health&Wellbeing
industry and power generation is one of the biggest threats to our health and wellbeing. It can lead to increased levels of death from strokes, heart disease, lung cancer, and both chronic and acute respiratory diseases, including asthma. What’s more, it affects your health on an emotional level too, with a recent government health inquiry linking it an increased risk of depression and mental decline. Luckily, there are lots of ways to reduce your toxic load. Here’s how…
beat POLLUTION
Rick Hay (rickhay.co.uk) recommends loading your plate with organic fruit and vegetables. “Diets that are rich in colourful fruits and vegetables such as berries, beetroot, sweet potatoes, aubergines, corn and carrots all help to provide extra fibre and phytonutrients to fight pollution,” he explains. “Cruciferous vegetables, including broccoli, help the body to excrete toxins, as do chlorella and spirulina.” Don’t forget to load up on omega 3 fats found in seeds, nuts and oily fish such as salmon and mackerel, as they can combat smog damage. Dr Jing Kang, who led research at Harvard Medical School into the protective properties of these healing oils, also advises upping your intake. “Higher levels of omega 3 fats in the body can prevent and treat pollution-related damage by decreasing chronic inflammation and reducing disease risk.”
CARE FOR YOUR BODY
Pollution affects your body on every level as it contains harmful particles called free radicals, which trigger dangerous inflammatory responses in your cells. Long-term physical health effects of dirty air include respiratory disease, lung cancer, heart disease and early death. A recent US study found that particulate matter in air pollution was also linked to reduced kidney function and an increased risk of renal disease. What’s more, studies show that it can be especially harmful during early childhood and pregnancy, with research linking it low birth weight and congenital heart defects. To prevent both free radical damage and inflammation, Dr Michael Barnish, a specialist doctor in micronutrition and aesthetic doctor at the Jonquille Chantrey clinic (drjonquille.co.uk) suggests loading up with cellboosting antioxidants. “These are essential for health, and when it comes to pollution they are the main line of defence. Vitamins A, C and E are particularly fantastic at cell protection.” Load up your plate with foods including asparagus, spinach, garlic, parsley, peppers, kiwi fruits, berries and citrus fruits. Carrots, sweet potatoes and broccoli are packed full of vitamin A and avocado and almonds are rich in vitamin E. You’ve heard of brain fog, but what about brain Remember, the rawer the food source, the smog? Air pollution has been linked to memory more nutrition you will get out of it. Cooking can loss, strokes and even Alzheimer’s disease. A destroy these micronutrients, especially recent US study found that long-term vitamin C, which is why ayurvedic exposure could damage brain practitioner Sebastian Pole of structure and impair cognitive Pukka Herbs (pukkaherbs. function in middle-aged and com) suggests sipping on older adults, while research a cuppa. “Matcha green published in Molecular tea contains a compound Wood-burning stoves may Psychiatry found links to called catechins, which mental degeneration and expose people to higher has demonstrated depression. Meanwhile, levels of pollution than if impressive abilities to fight a study at the University they stood in the middle free radicals. A specific of Southern California of a busy roundabout catechin called EGCG found that air pollution could at rush hour (epigallocatechin gallate) is account for 21 percent of thought to have the most potent dementia cases worldwide. To protective activity.” combat this, nutritional physiologist
PROTECT YOUR MIND
DID YOU KNOW?
PROTECT
yourself
Air pollution is loaded with dangerous heavy metals, poisonous gases such as ozone, nitrogen dioxide and sulphur dioxide and toxic particles known as particulate matter (PM). Reduce your daily risk by taking a few simple steps:
STAND BACK
If you do have to walk along a busy road with lots of traffic, make sure you stay as far back from it as possible. Avoid standing near traffic lights or zebra crossings, as cars emit more exhaust fumes when they’re pulling away.
STEER CLEAR OF MAIN ROADS
If you’re walking to work or if you’re taking the kids to school, try to use quieter roads. Children are more susceptible to pollution because they breathe quickly and have a much faster metabolism. Download the CleanSpace app (free, itunes.co.uk) to help you to plan your walk along cleaner, lower pollution areas.
TAKE CARE IN THE CAR
You’re more likely to be exposed to higher levels of pollution if you’re a driver, rather than a pedestrian or cyclist, because airborne pollutants get sucked into your car and get trapped inside. Try switching your car’s air vents to ‘recirculate’, especially when you’re in fume-heavy traffic or in enclosed spaces, such as tunnels or underground car parks.
CHECK THE WEATHER
Pollution levels can vary greatly according to weather patterns, so adjust your day accordingly. For local pollution forecasts, head to the Department for Environment’s website at uk-air.defra.gov.uk
KEEP SAFE IN YOUR HOME
Keep wood stoves and fireplaces well maintained, and fill your house with pollutant-filtering plants such as peace lilies, ivy and African violets. Another great tip is to invest in an air purifier that uses photo catalytic oxidation.
Health&Wellbeing 31
Health
CLINIC
FRESH FACED
Combat the ageing effects of environmental pollutants with these gorgeous beauty treats Murad City Skin Overnight Detox Moisturiser is packed with powerful antioxidants from marrubium plant stem cells to neutralise environmental pollutants. £65, murad.co.uk
Yes To Cotton Comforting Micellar Cleansing Water protects against daily environmental stressors by drawing out impurities without leaving skin too dry. £6.99, hollandandbarrett.com Moroccan Oil Clarifying Shampoo is a deep cleansing formula with lavender, chamomile and jojoba extracts to wash away environmental impurities. £18.45, moroccanoil.com
Ixxi Skin Enhancing Daily Defence Care protects skin from free radicals and heavy metals found in toxic smog. £22, feelgoodmatters.com
Dr Goldfaden’s Brightening Elixir is loaded with beauty-boosting antioxidants such as red tea and vitamin E to combat skin damage, £70, spacenk.com
LOOK AFTER YOUR FACE
Dirty air and fumes are a nightmare for your hair and skin, too. “Toxins in the air can cause skin allergies and even prompt eczema,” says top UK skincare expert Dr Preema Vig. “In addition, smog starves skin of oxygen, which results in premature cell ageing, causing wrinkles and loss of skin elasticity.” To stay looking fresh-faced, leading dermatologist Dr Howard Murad suggests using a moisturiser that contains sunscreen with broad spectrum UVA and UVB protection. “Many lotions and treatment products now contain sunscreens so they can protect your skin as they help resolve specific complexion concerns,” he says. “These will also help repair the skin’s barrier to make
32 Health&Wellbeing
Daniel Galvin Junior Organic Head Argan Oil Detox Masque contains a potent blend of vitamins to deep cleanse the hair and scalp. £7, ocado.com it better able to defend itself not only from the sun, but from other environmental aggressors, like pollution.” Look for products that contain antioxidants, anti-inflammatories and hydrators to help protect skin from assault by free radicals while promoting long term health. Meanwhile organic hair guru Daniel Galvin Junior warns that toxic particles in polluted air will leave your hair looking dull and lifeless. “To get rid of this, treat your hair to a good detox shampoo, then mix a teaspoon of vitamin C powder in six ounces of hot water and half a teaspoon of vitamin E oil,” he says. “Towel dry your hair and massage the mixture through to the ends – this will make your hair shine like glass and your colour translucent again.”
Obagi Professional-C Serum uses super-strength vitamin C to neutralise free radicals before they can cause damage to the skin’s epidermal cells. £64.50, skinstation.co.uk Katherine Daniels Urban Shield Concentrate contains hyaluronic acid, mushroom extract and alginate which combine to form a protective micromesh over the skin’s surface to prevent environmental damage. £38.45, katherinedanielcosmetics.com
HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*
readers’ COMPETITION
* Terms and conditions apply Closing date 14/12/17
WORTH
£1,000
WIN MIND AND BODY TRANSFORMATION COACHING SESSIONS WITH AIMEE LEIGH SMITH Get your zest for life back with these transforming sessions
B
ecome more confident with the help of Aimee Leigh Smith's life coaching programme. We’re offering one lucky winner the chance to experience three two hour sessions to help you get rid of self-doubt and make a lasting change in your life. As a confidence and yoga expert, Aimee Leigh draws from mindfulness and self-compassion to help you excel from the inside out. All the life coaching will take place via Zoom (an online video conference calling programme), meaning that you will be able to benefit from Aimee
Leigh's expertise from the comfort of your own home. By the end of the sessions, she promises that you will: • Thrive with confidence • Improve your self-esteem • Set and achieve your specific health and life goals • Become attuned to your own needs, learning to nourish yourself first • Attract exactly what you want in your life instead of accepting whatever just comes your way • Become more focused, productive and energised
Aimee teaches that in order to become confident, you must learn how to change your mind, body and life – championing the belief that true confidence comes from deep within and knowing who you are, where you’ve come from and being absolutely at peace with it. For more information, visit aimee-leigh.com T&Cs: Prize must be claimed by May 2018. Further terms and conditions apply. See online for details. Visit yourfitnesstoday.com
Health&Wellbeing 33
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7OUTSMART
Health
CLINIC
ways to
your cravings You can have all the best intentions, but when the 3pm slump hits and you get tempted by a sweet treat, it can be hard to resist. Willpower is all well and good, but it often can't beat a craving, so we called in the experts to reveal their top tips to help us conquer and control the feeling once and for all
SNIFF VANILLA
1
It may sound strange, but a recent study found that participants wearing vanilla-scented patches had a reduced appetite for sweet foods. This effect may be because it stimulates the release of the brain chemical serotonin, promoting satisfaction. “Try carrying vanilla essence with you so you have it whenever you fancy anything sweet,” advises nutritionist Rob Hobson (robhobson. co.uk). You could also tackle cravings with scented candle.
2
ADD SOME SPICE
If you're in need of a sweet fix, head to your spice rack. “Cinnamon is a key blood sugar regulator,” says nutritional physiologist Rick Hay (rickhay.co.uk). “Add it to your porridge, smoothies and hot winter drinks.” If spices aren't for you, there are a supplements you could use to help ease temptations – although always check with your GP first. “L-glutamine helps to reduce, and even eliminate, sugar cravings,” says Hayley. “It also helps to heal the digestive tract and supports the immune system.” Meanwhile, Rick advises taking chromium, as it's good for maintaining blood sugar levels, as well as herbal remedies such as globe artichoke or St Mary's thistle, which also aid digestion.
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7 Ways....indd 1
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3
FIND A COMPROMISE
“Telling yourself that you can't have something often only makes you want it more,” says Anne-Marie O'Shea, nutritionist at Future Fit Training (futurefit.co.uk). “Try embracing your free choice rather than denying it. If there's a voice in your head telling you not to give into your cravings, remind yourself that you're an adult, you can eat what you want and accept the consequences. Why not find an alternative food that is a little healthier, but will still satisfy the craving? If you want chocolate cake, then an apple probably won't do the trick, but some chocolate spread on oatcakes might.”
WRITE IT DOWN “If you regularly have cravings, it can be useful to keep a diary for a week to monitor when temptation arises, what it's for and what the trigger is,” suggests Anne-Marie. “You'll soon start to see patterns emerging which can then help you to plan ahead and pre-empt the feelings. If you then find that they're linked to your emotions, try to identify ways of nurturing your wellbeing that doesn't involve food. Exercise is great for releasing feel-good hormones in a healthier way, but you could also have a relaxing bath, paint your nails, pamper yourself or plan your next holiday.”
expert TIPS
4
EAT A BITE OF CHOCOLATE
Yep, you read that right – but before you get carried away, we don't mean a bar of Dairy Milk! “If you're craving a chocolate bar, the real reason could be that your body is in need of magnesium,” says Hayley Netser, nutritional therapist at Click for Therapy (clickfortherapy. com). “This nutrient is essential for countless bodily functions, such as your heartbeat, muscle movement, and the production of hormones. Consider eating a dark chocolate bar that contains more than 70 percent cocoa – the darker the chocolate, the more magnesium it has.” You can also up your intake with other foods, particularly raw spinach, pumpkin seeds, Brazil nuts and mackerel.
7
5
USE MORE HEALTHY FATS Eating more fats could be key to conquering temptations. “Fat helps slow the release of food from your stomach to your intestines, making you feel fuller for longer,” explains Amanda Hamilton, nutritionist at Udo's Choice (udoschoice.co.uk). “Integrating healthy fats into meals will also help to prevent morning and afternoon slumps, when you typically want a quick fix. Combine essential fats with plant foods to ensure that you maximise the absorption of fat-soluble vitamins. You could add an omega oil, such as Udo's Choice Omega Oil Blend (£12.99, udoschoice.co.uk), to your morning smoothie, drizzle it over salad, or use it to top hot food.”
KEEP YOUR MIND BUSY
“Instead of saying no to a craving, say 'yes, I'll have that in 30 minutes if I still want it',” recommends Anne-Marie. “Cravings, like any other thought, are transient, meaning that an urgent need can be a distant memory 20 minutes later.” She also advises finding a way to occupy your brain – for example, a study found that playing Tetris on a smartphone for just three minutes reduced temptation. “This is because mental imagery is a key component of cravings – when people want a specific food, they imagine what it would be like to eat it,” she explains. “Occupying your brain with visual-based tasks means that you're unable to focus on eating.”
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Health
CLINIC
HEADACHE
SOS Wave goodbye to the pills with these expert tips and tricks to beat the pain naturally
C
an’t think straight? Struggling to do basic tasks, or even carry a conversation? You’re not alone – a pounding head can be overwhelming and debilitating, affecting more than 90 percent of the population over the course of their lives. It’s one of the most common forms of chronic pain, with women 50 percent more likely to suffer than men, according to a study by the Atlanta Centre for Behavioural Medicine in America. The facts may sound disheartening, but luckily there are lots of ways to prevent a headache, as well as many methods to soothe the pain so you don’t have to crawl into bed and wait for it to go away.
Is there any way to prevent a headache?
Review your lifestyle
“If you’re getting the same repetitive headaches, take a look at factors such as stress, anxiety, sleep, exercise, diet and hormones,” says Dr Steve Allder, consultant neurologist at Re:Cognition Health (recognitionhealth.com). “If you can, try to make lifestyle adjustments, including reducing tension, increasing your snoozing time and drinking more water to improve and ultimately eliminate the onset of pain. Many people also have success with non-drug complementary treatments, such as chiropractors and cranial therapy, so there are alternative options that you could explore.”
Keep a diary
Knowing what your headache triggers are will help you work out how to avoid them, explains
Dr Allder. “Record the pain intensity on a scale of one to 10, the location and type of pain, the duration, your menstrual cycle (if applicable), and any other symptoms, such as vomiting, noise or light sensitivity, restricted vision, and ability to perform tasks.” You could also include all of the food you’ve eaten and drinks you’ve had during the day, any medication you take, the time you wake up and go to bed, and exercise you’ve done.
Try acupuncture
This treatment, which is derived from ancient Chinese medicine, could be instrumental in preventing pain, as consultant neurologist Dr Nicholas Silver (spirehealthcare.com), tells us. “According to the National Institute for Health and Care Excellence, a course of acupuncture can sometimes be beneficial in reducing the frequency of headaches. This is the technique of piercing the body with a solid needle for therapeutic purposes. It’s believed that
acupuncture can help in different ways, including the release of endorphins and affecting serotonin levels in the brain.”
How can I deal with the pain once it’s there? Do yoga
You may not feel like it when you’re suffering, but this practice could be the answer. “Yoga provides a great, natural way to help alleviate and even prevent headaches,” says Susie Howell, celebrity yoga teacher and director of Ibiza Retreats (ibizaretreats.com). “Just doing simple yoga postures and breathing techniques for a few minutes every day helps to improve your head and neck posture, relieve stress and anxiety and release tension in your body.” Try Susie’s top moves to solve your pounding head: Uttanasana (Standing Forward Fold) Stand with your feet hip-width apart, inhale and
36 Health&Wellbeing
Headache feature.indd 2
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relieve PAIN often gets quite tight, exacerbating headaches. Doing this up to 10 times a day is also a great way to prevent lines forming here. Lastly, breathing deeply in and out through your nose is a powerful way to feel deeply relaxed, easing tension and pain. Take five minutes a day to do this, as it will oxygenate your entire body and keep headaches at bay.”
Go natural
The key to beating the pain could lie in your garden, as there are lots of plants and herbs that can be used as a remedy for headaches. Ginger root is great for relieving tension and it controls inflammation – add it to boiling water to either drink or inhale. Another good herb is peppermint oil, with a study at the University of Kiel in Germany discovering that it helped to numb pain when applied to the forehead.
Could it be something more serious?
LOWER YOUR HEADACHE RISK Reduce the chance of pain striking with these top tips: • Eat well and try not to skip meals
then exhale. As you do, bend forward, hinging from your hips and bring your hands down to rest on the ground or on your shins, releasing your neck. Hold for 30 seconds while concentrating on breathing into your diaphragm and abdomen. Slowly curl back up to a standing position.
• Exercise frequently • Get the right pillows (if you go travelling, take your own with you) • Have regular massages – these can relax tense muscles
Balasana (Child’s Pose) Begin on your hands and knees, then push into your hands and bring your bottom to rest on your heels. Open your legs slightly so your stomach can sit between your thighs. Rest your forehead on the ground and your palms facing upwards. Hold this pose for one to two minutes, observing your breath.
… or face yoga
It might sound strange, but bear with us! “This is a useful tool for reducing and preventing
• Maintain good posture throughout the day
headaches,” says expert Danielle Collins (faceyogaexpert.com). “Many of the techniques are derived from eastern philosophies, such as acupressure, which can have a healing affect on the body and mind. Try pressing your temples for 30 seconds, and then massaging for 30 seconds – this is a simple way to ease a tension headache. Another helpful spot is the top of your head. Press the point there which feels a little tender for 30 seconds and then massage to balance your whole system. Using all of your fingers to stroke outwards along your forehead will relax your frontalis muscle, which
It’s easy to brush off the pain and consider it to simply be a result of our stressful lives, but there are times when it shouldn’t be ignored. “Everyone gets headaches, but the severity can vary from a minor pain in the head to migraines, sinusitis, tension headaches and cluster headaches, to name a few,” says Dr Ricardo Di Cuffa. “Aside from the discomfort, frequent headaches can affect your work, general lifestyle and relationships. Most of the time, it’s not a sign of a more serious medical problem, but seek immediate medical help if you develop a severe headache and any of the following symptoms: • Sudden weakness • Dizziness • Numbness • Trouble with speech • Confusion • Blurry vision • Fever • Shortness of breath • A stiff neck • A rash “If your headaches have recently changed, or you’re getting them all of the time, then it’s best to talk to your GP,” he advises.
“If your headaches have recently changed, or you’re getting them all of the time, then it’s best to talk to your GP” Health&Wellbeing 37
Headache feature.indd 3
20/10/2017 15:04
HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:50 Page 38
beauty UPDATE
ASKtheEXPERTS
We put your fitness, health and nutrition questions to our panel of experts...
Q
Sitting at a desk all day has left me with a bad back. What can I do?
Nutritionist BERNADETTE KEOGH, a graduate of the College of Naturopathic Medicine (naturopathy-uk. com), says:
Elite Fitness Trainer FAISAL ABDALLA (@faisalpmafitness) says: Our backs are made for moving but when the muscles become weak through too much sitting, additional stress is added to the spine which can lead to lower back pain. The key to relieving this is to keep moving and follow the acronym S.T.E.P.S. (Stretch, Therapy, Exercise, Posture and Strengthen). Start with a range of mobilising stretches to ease stiff muscles and improve circulation. Begin with a spinal stretch, reaching your arms above your head. Try bending from side to side and then rotate your middle. You can also stand up with your hands flat on your desk then flex and extend your back slowly. Although it’s tempting to rest, I encourage gentle low-impact exercise, so go for a walk at lunch or swim after work. Posture is also crucial so keep your ears, shoulders and hips in line and sit with your bum to the back of your chair. Finally it’s important to strengthen your back muscles. Try rolling your spine down slowly and do a plank or bridge, holding the position for longer each time. While movement is key, it’s useful to keep topical therapy close by. Warming products such as Deep Heat provide pain relief and can help soften tight muscles.
STAR BUY Aromatherapy Associates De-Stress Muscle Gel, £25, aromatherapy associates.com
Q
Why do we chant OM during yoga classes?
Exec Warrior SARAH DRAI, at Yogi2Me says: “Whether a yogi or not, we have all heard the word ‘OM’ – it’s an ancient Sanskrit word, and it is the matrix of all sounds. When it is diversified, it gives rise to all words in language. So how does this benefit our wellbeing? The idea that sound affects the health of the mind and body is not new. Chanting and mantra recitation has been a part of Hindu spirituality and the healing power of yoga for thousands of years. Given the recent interest in mind-body medicine, it is not
How can I stop bloating?
surprising that it is now being utilised in modern day living. Everything in the universe has a vibration whether we can tune into it or not. Each and every part of our bodies has their own natural resonance, and getting out of tune with this is the result of disease. Research shows that chanting ‘OM’ has many health benefits including: • Stabilising the heart rate • Speeding up the metabolism • Focusing the mind and alleviating stress levels • Fostering a deep mental clarity • Leading to enhanced wellbeing and overall happiness
Chewing food properly, not overeating and eating in a relaxed environment is essential for good digestion. Adding black pepper, cumin or ginger to recipes will help to stimulate digestion and try to avoid eating fruit straight after a meal as this will produce gas and bloating. Try a cup of peppermint tea, as the menthol has been found to relieve spasms and reduce bloating. Another cause can be an imbalance of good and bad bacteria in the gut – to combat this add small amounts of fermented foods such as miso soup, sauerkraut or sour pickles to your meals as they contain natural probiotics (or good bacteria). Sugar, on the other hand, feeds the bad bacteria so avoid it as much as possible. If bloating persists and there are no medical reasons, see a nutritional therapist who can help with an elimination diet or tests to work out if you have any food intolerances or allergies.
LITTLE HELPERS Newby Tea Peppermint Tisane, £4.50 newbyteas.co.uk James White Drinks Organic Ginger Zinger Shot, £1.69, hollandand barrett.com Bio-Kult Probiotics, £32.56, bio-kult.com
Health&Wellbeing 39
Ask The Experts.indd 2
20/10/2017 11:59
Health
CLINIC
A COLD
front
W
‘Tis the season to deck the halls and stock our cupboards with the natural remedies to kick the cold this season
e rush around, multitasking and holding the house together but there’s nothing like a cold to remind you that you’re only human after all. It starts with a tickle in the throat, a slight chill that an extra layer can’t reach or a slight ache behind the eyes and before you know it you’re rendered useless for the rest of the week. We know it’s coming, we can almost set our watch by it every winter but somehow are yet to escape it. “The viruses causing colds are mainly thought to be spread through the air; so with people sneezing, spluttering or coughing nearby, you could be at risk,” says A.Vogel nutritionist Emma Ross (avogel.co.uk). “Physical contact with infected people is up there with mobile phones, money, handles and household pets as the culprits behind catching a cold. But, with over 200 different strains of the virus, avoiding them all is a pretty tough job.” With a jam-packed diary up ahead, we’ve asked the health experts to arm us with everything we need to keep colds at bay.
1 MIX IT UP
“Changing the temperature of the water in your shower to either hot or cold every two minutes will boost your immunity by increasing two types of white blood cells called monocytes and lymphocytes,” nutritionist Marilyn Glenville (marilynglenville.com) tells us. “The immune system is stimulated by your body trying to warm itself up from the cold water, while switching to hot water every now and then stimulates your body’s detoxification system. The fewer toxins we have in our body, the more your immune system is better able to deal with bacteria and viruses.”
2 Drink, drink, drink
“Your immune system relies on water. The water in our body carries nutrients to your cells, carries waste and toxins away from your cells and out of your body, keeps body temperature stable, protects joints and keeps the lining of your mouth hydrated and moist, reducing susceptibility to colds. Drinking plenty of water will also help your body deliver nutrients, flush out waste and dilute mucus, helping to eliminate bacteria and viruses that can make you ill,” explains Marilyn.
3 GET SOME SHUT EYE
“Poor sleep can affect the immune system so it’s crucial that you’re getting enough shut eye. Magnesium is known as ‘nature’s tranquiliser’ and is needed to relax our muscles and nerves, so can help you fall into a peaceful sleep,” Marilyn tells us.
40 Health&Wellbeing
Cold Feature.indd 2
20/10/2017 12:09
winter HEALTH
5 Ditch the dair y
4 HAVE A LAUGH
“Many studies show that laughter boosts our energy, decreases stress hormones, improves immunity and diminishes pain,” Marilyn says. “But what’s very important for anyone, who is stressed or feeling down, is that laughter triggers the release of endorphins, the natural feel-good chemicals that make us happier and relaxed.”
“Try to avoid dairy if you want to get better quicker and stay healthy, because as comforting as that warm milky drink is, it is a mucous forming and inflammatory product. If you have too much dairy it may take longer for you to shake off that bout of sinus or flu!” explains Quest Nutra Pharma nutritionist, Alix Woods (qnutrapharma.com).
6 Eat to beat
“Try to include plenty of magnesium-rich foods in your diet such as pumpkin and sunflower seeds, fish and leafy green vegetables,” suggests nutritionist Cassandra Barns. Other immune-boosting eats include garlic, red meats, lentils and green leafy vegetables for iron, fish for vitamin B12 and vitamin C-packed foods such as organic citrus, berry fruits, papaya, kiwi, peppers, broccoli or Brussels sprouts everyday.
9 PULL YOUR SOCKS UP
It turns out, staying in wet clothes may actually cure a cold rather than cause one. The tried and tested method of warming up your feet before putting on cold, wet socks followed by dry socks on top will eradicate your symptoms overnight. How? The vessels in your feet will constrict as your feet cool down, which sends all the good nutrients into your organs and tissues.
10 GET PH YSICA L
“A rub, a hug, and a passing touch can all help to decrease the level of the stress hormone cortisol in your body. Cortisol decreases your immune response, so snuggle up to a loved one and enjoy the immune boosting properties of an embrace!” explains Shona Wilkinson, nutritionist at SuperfoodUK (superfooduk.com)
7 Step away from the sweet stuff
“Another way to support our immunity is to ensure that we are not overloading our systems with too many anti-nutrient, lownutrient culprit foods, like sugar! It can have an inflammatory effect and feeds the yeasts and bacteria in our body, which can prolong a condition or illness,” explains Alix.
8 G et out there
We know, it may contradict number three but research has shown that those who exercise even moderately are 25 percent less likely to develop a cold compared to those who rarely lace up. This is because exercise increases blood flow, which is an important factor in our immune response, as our blood is what carries virus-fighting cells to any potentially compromising pathogens that have entered our system.
COLD CRUSHERS
Stock your medicine cupboard for some extra muscle
Echinacea drops and tablets, from £9.75 avogel.co.uk
Manuka Jelly Bush, £12.99 gustarehoney.com
Adult Acidophilus and Bifidus, £13.95 provenprobiotics.co.uk
Elderberry Syrup, £12.46 pukkaherbs.com
Health&Wellbeing 41
Cold Feature.indd 3
20/10/2017 12:08
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20/10/2017 15:49
promotional FEATURE
Stock up on DESK SNACKS Spending some time in the office over Christmas? If so, stocking up on tasty, healthy snacks will stop you dipping into the chocolate box every hour – some great, tasty ideas include mixed nuts, air-popped popcorn and oat cakes with peanut butter. Keep an assortment of fat-free, flavoured pots of Ísey Skyr in the fridge, as they make the perfect mid-morning or post-lunch snack.
Never skip BREAKFAST Stick to the golden rule of always eating breakfast. Preparing a brekkie that’s high in protein will keep those 9am mince pie cravings at bay, as you’ll feel fuller for longer. One pot of natural Ísey Skyr has up to 19g of protein – try a few spoonfuls dolloped over a stack of banana pancakes, as they’re a great source of vitamins C and B6, potassium and carbohydrates, which are good for slow energy release.
4 ways to stick to your goals this
CHRISTMAS
Stay healthier during the festivities thanks to these great tips from the team at Ísey Skyr
Make exercise part of your DAILY ROUTINE With a brimming festive social calendar, it can be hard to find the time to hit the gym. Instead, try to schedule exercise into your daily routine – visit the shops instead of buying gifts online, walk to a party rather than getting a taxi and organise plenty of winter strolls with friends and family to blow away those cobwebs. If you’re really tight for time, squeeze in an early morning spin class, swim or gym session once a week.
‘Tis the season of mulled wine, mince pies, and merry-making. While there’s no harm in getting into the festive spirit, there’s a difference between treating yourself and overindulging – you’ve worked hard all year to keep fit and healthy, so it would be a shame to undo all of that progress in a matter of weeks! Also, if you end the Christmas period feeling more stuffed than the turkey, you’ll begin the new year full and fed up, rather than refreshed and revitalised. Don’t worry though, help is on hand – follow our advice and you’ll start 2018 feeling great! Ísey Skyr is sold in Waitrose stores and selected Aldi stores across the UK. One kilogram tubs of Natural Ísey Skyr are available in Costco. For more details, visit iseyskyr.co.uk
DON’T BE TOO hard on yourself You don’t need to be a Scrooge and deprive yourself of all things festive this season. If you eat a few mince pies one day or enjoy some sweet treats at work, don’t beat yourself up about it. You deserve to treat yourself and so long as you balance out the eating (and drinking) with plenty of exercise, it will be a very merry Christmas indeed!
44 Health&Wellbeing
Skyr advertorial.indd 2
19/10/2017 12:57
health REPORT
EAT well
47| HALF-HOUR HUNGER BUSTERS 50 | SNACK HEALTHY 53 | MEAL MAKEOVER
Eat, drink, be merry
Christmas is a time of excess and indulgence and we wouldn’t have it any other way – when else can you have chocolate and Bucks Fizz for breakfast after all? But if you are conscious of staying slim and eating well, the festive period can be difficult to navigate. In fact on Christmas day it’s said that most of us will consume 6,000 calories – yikes! But fear not, you can still treat yourself as we reveal our tips for maintaining a balance and staying healthy over the festive season. Try these tips from Aleksandra Vicentijevic, nutritionist from Pure Package (purepackage.com), to ensure you stay healthy. ●Use a smaller plate. This is such an easy way to help you to stick to a good portion and avoid overeating as the size prevents you from taking more food than perhaps you need. ●If there is a buffet offering a choice of foods, take a small amount of different things rather than lots of one thing. This ensures you are getting a balanced meal and not overloading on one particular fatty food. ●For every glass of alcohol, have a glass of water. Water fills you up, has no calories and will help stop you from getting too tipsy. ●Help clear the table as soon as everyone has finished eating, not only will this earn you brownie points but will stop you from sitting and picking at leftovers. ●Only put out some of the available food so people don’t over serve themselves. More can always come out as required.
Health&Wellbeing 45
Eat well (food fit).indd 1
19/10/2017 12:13
HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:50 Page 46
r u o h f l Ha HUNGER
30-min MEALS
BUSTERS
When time is of the essence, no one wants to be slaving away in the kitchen. Instead cut cooking time in half with these healthy and satisfying meals that take just 30 minutes Health&Wellbeing 47
Half hour hero recipes.indd 2
20/10/2017 12:12
Eat WELL
Chicken, sweet potato and peanut Serves 4 Total time: 30 minutes
• 1 tbsp olive oil • 1 large onion, peeled and finely diced • 500g chicken fillet, diced • 2 large sweet potatoes, peeled and cut into 1.5cm cubes • 2 garlic cloves, peeled and crushed • 4cm piece of fresh ginger, peeled and grated • 1 tbsp ground cumin • 1 tbsp ground coriander • 1½ tsp chilli powder • 1 tsp ground turmeric • 1 tsp salt and freshly ground black pepper • 400ml chicken stock • 2 heaped tbsp crunchy or smooth peanut butter • 2 tbsp wholegrain mustard • 1 tbsp tomato purée TO SERVE: Fresh coriander leaves 4 tbsp 0 percent fat Greek yoghurt
392 cals
13.3g fat
1
Curry
Heat the olive oil in a large, deep pot set over a high heat. Add the onion and cook for two to three minutes, until golden brown and beginning to crisp. Toss in the chicken and cook for five to six minutes, stirring regularly, until the chicken is white on the outside. Add the sweet potato cubes, garlic, ginger, spices and some salt and pepper and cook for two minutes, then pour in the stock. Cover the pot with a lid and bring to the boil, then reduce the heat and simmer for 15 minutes. Add the peanut butter, mustard and tomato purée and stir for about one minute, until evenly combined. Ladle the curry into bowls and serve with fresh coriander leaves and a dollop of Greek yoghurt on top.
2
3
Per serving
3.1g sat fat
48.8g protein
39.5g carbs
16.8g sugar
1.73 salt
Cookies BREAKFAST
Makes six cookies Total time: 30 minutes
• 1 tbsp coconut oil • 1 banana, peeled • 2 tbsp maple syrup • 2 tbsp crunchy almond butter • 100g rolled oats • 25g raisins • 1 tbsp chia seeds (optional) • Almond milk, to serve
1 2 3
Preheat the oven to 180°C. Line a baking tray with non-stick baking paper. Start by melting the coconut oil in a small pot set over a low heat. Mash the banana in a medium-sized bowl until it’s really smooth, with no
visible pieces. Stir in the melted coconut oil, maple syrup and almond butter to create a thick, smooth batter. Add the oats, raisins and chia seeds (if using) until all the oats are covered in the mix. The dough should be thick and sticky. Divide the dough into six equal portions and roll into balls between the palms of your hands. Place on the lined baking tray and press down each ball into a cookie shape until it’s roughly 1.25cm high. Bake in the preheated oven for 12 to 15 minutes, until the cookies are golden, toasted and firm. Let them cool a little, then serve with a tall glass of cold almond milk.
4 5
Per serving 198 cals
10g fat
2.9g sat fat
4.7g protein
22.5g carbs
9g sugar
0.36 salt
48 Health&Wellbeing
Half hour hero recipes.indd 3
20/10/2017 12:12
30-min MEALS
Veggie
Serves 4 Total time: 30 minutes
• 5 large vine-ripened tomatoes • 1 tbsp coconut oil • 2 red onions, peeled and finely chopped • 1 large butternut squash, peeled and diced into 2cm pieces • 2 large celery sticks, sliced • 2 garlic cloves, peeled and finely diced • 1 tbsp ground cumin salt and freshly ground black pepper • 500ml low-sodium vegetable stock • 1 courgette, quartered and sliced • 1 tbsp tomato purée • 150g frozen peas • 1 small bunch of fresh flat-leaf parsley, chopped • Cooked quinoa, to serve
Per serving 202 cals
STEW
1
First prep the tomatoes. Dice two tomatoes into 2.5cm chunks and set aside. Place the other three tomatoes in a food processor or blender (a NutriBullet works well) and blitz until smooth (it may turn a pink colour, but don’t worry, that’s okay). Melt the coconut oil in a large pot set over a medium heat. Add the onions and give them a quick stir, then cover the pot with a lid and sweat for five minutes, until softened. Stir in the squash and celery and cook for four minutes. Add the garlic, cumin and some salt and
2
6.5g fat
4g sat fat
pepper and cook for one minute more, just until the garlic is fragrant. Pour in the stock, then add the diced tomatoes, courgette and tomato purée. Turn the heat up and boil for four or five minutes before turning the heat down to low, covering the pot with a lid and simmering the stew for 15 minutes. Add the peas for the final two minutes of the cooking time and leave the pot uncovered. Stir in the parsley and serve in bowls with some cooked quinoa. You can store any leftovers in an airtight container in the fridge for up to three days.
8g protein
30.3g carbs
19.8g sugar
1.23g salt
3
4
Recipes extracted from Half Hour Hero by Rozanna Purcell, Penguin, £20
Health&Wellbeing 49
Half hour hero recipes.indd 4
20/10/2017 12:13
Eat WELL
SHAPE UP
in time for Christmas Follow our easy diet plan and lose up to 8lbs for the festive season
W
e know that Christmas time can be stressful – there are presents to buy, family disagreements to smooth over and roast dinners to cook. And, if that’s not enough, there’s also the pressure to look your best. But, if you’re hoping to slim down and fit into a new dress, don’t panic – we’ve enlisted the help of nutritionist Angelique Panagos, author of The Balance Plan (angeliquepanagos.com), to come up with this easy diet plan. She suggests you ditch the fad diets and last minute panic and prepare ahead by following her simple recipes. They include healthy snacks and tasty protein-packed dinners, and by sticking to the schedule you could lose 1-2lbs a week ready for the festive party season!* Repeat these five days for up to a month for the best results.
THE PLAN DAY
BREAKFAST
LUNCH
DINNER
SNACK IF NEEDED
Lentil and sweet potato burgers (recipe to the right make two servings so you're sorted for lunch tomorrow)
Apple with 1 tbsp almond butter and a sprinkle of cinnamon
FLUIDS
1
50g of cinnamon and Salad with one chicken ginger oat porridge breast, lettuce, tomato, sweetened with grated carrot, beetroot, and an olive oil and apple and sprinkled balsamic dressing with ground flax seeds
2
Two boiled or scrambled eggs, tomatoes and spinach, on one slice of wholegrain toast
Leftover burgers and salad
One grilled salmon Energizing green fillet with vegetables smoothie (recipe below) and wild rocket salad (make enough for two for tomorrow's lunch)
1.5 – 2 x litres of water, and herbal teas
3
Nuts, seeds and berries with 3-4tbsp full-fat, organic Greek yoghurt or coconut yoghurt
Leftover salmon and veggies
120g portion of steak with a veg stir-fry (make double for lunch tomorrow)
Oatcakes or brown rice cakes with feta or goat’s cheese and guacamole
1.5 – 2 x litres of water, and herbal teas
4
Gluten-free pancakes (recipe to the right)
Leftover stir-fry
One grilled chicken breast, steamed greens and half a large sweet potato (make double for tomorow's lunch)
One boiled egg, tomatoes and olives
1.5 – 2 x litres of water, and herbal teas
5
Two poached eggs, rocket and smoked salmon
Leftover chicken and salad
100g portion of seafood with stir-fry and salad
Hummus and crudités
1.5 – 2 x litres of water, and herbal teas
Green Boost Smoothie
1.5 – 2 x litres of water, and herbal teas
This contains a good combo of antioxidants, essential fats and fibre, while ginger aids digestion and reduces inflammation. 1 serving • 120g baby spinach leaves • ½ cucumber, chopped • A small handful of fresh flat-leaf parsley • ½ pineapple, peeled and cubed, including the core • ¼ avocado • 1 unwaxed lemon • 1cm piece of fresh ginger, skin on • 2 tsp ground flax seeds
1
Put all the ingredients into a blender with 200–250ml of water and blend well, adding more water if you need to. Serve immediately.
50 Health&Wellbeing
healthy FOOD
Buckwheat & Smoked Salmon Pancakes
Buckwheat, despite its name, is a naturally wheat-free grain and gives these pancakes a delicious nutty taste. Add some healthy fats and protein in the form of smoked salmon, and you’re on to a breakfast winner. 2 servings (makes 8 pancakes) For the pancakes
• 355ml water • 220g buckwheat flour • 1 tsp aluminium and gluten-free baking powder • ½ tsp sea salt • 3 tablespoons coconut oil
Lentil & Quinoa
Sweet potato Burgers
Lentils are one of my favourite ingredients, as they’re high in protein and iron – both crucial for happy hormones. The addition of sweet potatoes and antioxidantrich carrots gives a touch of sweetness, making these burgers perfect for kids, too. 2 servings
• 2 teaspoons extra virgin olive oil • 1 large garlic clove, crushed • 1 medium red onion, finely chopped • 1 medium carrot, grated • 1 medium courgette, grated • 100g cooked lentils of your choice (I prefer red or Puy) • 50g cooked quinoa • 1 small sweet potato, steamed and lightly mashed • 15g sunflower seeds • 15g pumpkin seeds • 1 tsp chia seeds • ½ tsp paprika • ½ tsp ground cumin • ½ tsp turmeric • 1 tsp sea salt • A good grind of black pepper • A pinch of cayenne pepper To serve
• 4 handfuls of mixed greens such
as asparagus, courgette, broccoli or pak choi • Juice of 1 lemon, mixed with 3 tbsp extra virgin olive oil
1
Heat 1 teaspoon of oil in a large frying pan over a medium heat. Add the garlic and onion and saute for about 2 minutes. Add the carrot and courgette and cook until softened. Transfer to a large bowl and stir in the lentils, quinoa, mashed sweet potato, sunflower, pumpkin and chia seeds, spices, salt and pepper. Mix well, tasting and adjusting the seasoning if needed. Let the mixture stand for a few minutes, then shape into 4 patties. Heat a non-stick frying pan on a medium heat for about 1 minute, then add 1 teaspoon of oil. Add the burgers and cook for about 5 minutes on each side until browned. Meanwhile, steam your choice of mixed greens. Drain the steamed vegetables and serve them on a warm plate along with 2 burgers, drizzling with the lemon and olive oil. Pack the other portion away for lunch the next day.
pan to form pancakes about 8–10cm across. Cook for a couple of minutes, or until set on the bottom and bubbles appear on the surface, then flip and cook on the other side. Keep the pancakes warm while you finish cooking the remaining batter. Serve stacked with smoked salmon, tomato slices and avocado, and sprinkle with dill and a squeeze of lemon.
3 4
Toppings • ½ pack of smoked salmon slices
• 1 large vine tomato, sliced • 1 ripe avocado, peeled and chopped • a handful of fresh dill, chopped • ½ lemon
1
Blend together all the pancake ingredients, except the coconut oil, to make a smooth batter. Heat a little coconut oil in a non-stick frying pan. Add tablespoons of batter to the
2
The Balance Plan by Angelique Panagos is published by Aster (£20, octopusbooks.co.uk)
2
3
4
*Weight loss is dependent on a number of factors and may differ with each individual. The diet plan should also be completed alongside regular exercise.
Health&Wellbeing 51
3
promotional FEATURE
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We all know the importance of a good breakfast to set you up for the day. But when creativity is lacking on those bleary-eyed mornings, we’ve rounded up the best breakfast items to help perk you up. Perhaps mornings aren’t so bad after all.
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SHAKE away
4 MORNING Top of the Tired of munching the same bland cereal every morning? No worries – we have the best breakfast buys to keep you going all day
2
Anyone for a CUPPA?
Mornings wouldn’t be complete without a brew, but instead of your usual English builder’s tea, go for this energy boosting alternative. Heath & Heather’s Organic Morning Time tea is a lively, fruity infusion that promotes morning vitality with ginseng root and Amazonian guarana to provide you with a much needed boost no matter how much sleep you got the night before. Plus guarana seeds are said to contain twice as much caffeine as coffee beans, boosting metabolism and enhancing body and mind, making this your new go-to blend. £2.99 available from Holland & Barrett.
SUPER spread
For those with a sweet-tooth, try JimJam’s award-winning chocolate spreads with 83 percent less sugar than leading brands. Great on toast and pancakes, the spreads are available in either a creamy rich milk chocolate flavour or nutty hazelnut. Not only are they sweetened by a natural source, they are kinder to teeth, diabetic-friendly and gluten-free meaning you can feed your sweet cravings without jeopardising those healthy eating goals. £2.59, available from Sainsburys, Morrisons, Ocado, Holland & Barrett, Wholefoods.
52 Health&Wellbeing
Healthy breakfasts advertorial.indd 2
20/10/2017 11:14
meal MAKEOVER
: r e v o e k a m l Mea mince
Per serving
pies
175 cals
2.9g fat
2.6g protein
18.6g sugar
1.4g fibre
There's no need to be a Scrooge and deny yourself the nation's favourite festive treat as these mince pies are made with apples instead of pastry and are more than 100 calories less than the shop-bought classics.
Serves 12 Total time: 60 minutes • 300g fruit mince meat • 6 apples (cored and cut in half) • 1 tbsp lemon • 1 tbsp lemon juice • 2 tbsp brandy • 2 tbsp light muscovado sugar • 1 tsp cinnamon For the cinnamon mascarpone • 250g mascarpone • ¾ icing cup sugar • 3 tbsp cinnamon
1
Preheat the oven to 150C/ 300F/ Gas 2.
2
Remove the apple core (preferably with a corer) and cut the apples in half. Pour lemon juice over to avoid discolouring.
3 4 5
Mix the fruit mincemeat, lemon zest, brandy, sugar and cinnamon. Spread the mincemeat mixture over the apples.
Cover with foil and place in the oven. Bake for 50-60 minutes, until soft but not collapsing, removing the foil about two-thirds of
the way through cooking and basting with the buttery juices.
6
Meanwhile make the cinnamon mascarpone, by mixing all the ingredients together. Serve the apples with the juices spooned over them and a generous scoop of cinnamon mascarpone.
7
Recipe from Ali Alt, food blogger at baliboosta.com
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HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:50 Page 54
health REPORT
MOVE more 56 | FIT NEWS 59 | 5 MOVES TO WORK ALL YOUR BODY 60 | SLIM DOWN FOR CHRISTMAS 67 | START RUNNING
And stretch...
We all know the benefits of exercise when it comes to beating stress but you don’t need to spend hours slaving away at the gym to feel calmer. Why not try yoga? Not only does it burn calories and tone muscles, it combines strengthening and stretching poses with deep breathing and meditation –which sounds much more favourable than cardio to us! Grab a mat and take 10 minutes for nothing less than pure zen with this simple breathing exercise that’s an easy way to start practising yoga. Introducing Kapalbhati pranayama, a fiery yogic breathing tradition that stimulates the circulatory system and builds heat from inside, causing intense effects on both the body and mind. Follow these tips from Ciara Jean Roberts nutritionist and yoga teacher (whollyaligned.com) to learn how. •Begin in a seated position, either cross legged or in a chair with both feat flat to the floor. •Rest your hands on your lower belly and begin with short, sharp exhalations out the nose but generating the motion from the abdomen. •Keep your shoulders relaxed and allow the inhale to happen naturally. •Try three rounds of one minute duration and tune into how you feel afterwards. This exercise will help to tone the respiratory tract which is important to keep well during winter helping to boost our immune systems naturally. Plus it serves as a useful reminder to pause and just be with your breath, especially during the hectic social calendar around the festive season.
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Fit
GET ACTIVE | GET HEALTHY | GET FIT
FitNEWS
NEWS
BEET IT
With hundreds of sports supplements on the market these days, it can be minefield trying to navigate which suit your body’s needs and also live up to their claims. But maybe we should start looking down the vegetable aisle instead if we want some energy pre-work out as new research links beetroots to boosting exercise performance. Complete Nutrition found that beetroots are something of an exercise multi-tasker, aiding recovery when consumed after a high energy workout, reducing muscle soreness and also sustaining high energy exercise for longer. This is believed to be due to its rich nutrient and nitrate profile which helps to enhance muscle power when exercising in short and explosive bursts, making them an ideal accompaniment to a HIIT workout.
Morning – 50%
Whenever I find time– 39% Evening – 11%
#INSPIRATION
If you are trying to be more healthy in the lead up to Christmas, why not follow @tropicallylina, who posts vegan, gluten-free and refined sugar-free recipes that are as good to eat as they are to look at. Not to mention she has nailed the colour coordination of her grid.
WE ASKED YOU: What time of the day do you work out? Incorporating a specific time for exercise will establish a routine, ensuring you stick to your workouts so whether you’re an early riser or night owl make sure to schedule.
56 Health&Wellbeing
Fit News DEC.indd 2
20/10/2017 11:22
QA &
UP YOUR ARMS
Tricep dips are a classic and with good reason too! Not only are they a fantastic way to tone your arms, but you can do them using surfaces from the comfort of your own home or out and about in your local park. Here the team at Fitness First (dwfitnessfirst.com) tell us how to perfect them...
1 2
Simply find a stable chair or bench and facing away from it, position your hands behind you shoulder-width apart. Keeping your knees bent at a 90 degree angle in front of you, dip your body down, bending your arms as you do, then push back up to return to your starting position. Repeat the movement 12 to 15 times, keeping your body as straight and upright as possible.
3
ROWAN CHESHIRE We spoke to Britain’s leading freestyle skier Rowan Cheshire about her diet, ambitions and training schedule.
What is your typical diet like?
I try to have a balanced diet and remain healthy. I don’t measure out my food or track calories, I just keep the portion sizes right. I do eat what I want and do sometimes indulge in bad food but I don’t make a habit of it.
How do you stay motivated?
If I’m lacking in motivation I try to step back, have a day off or maybe try something new. Taking a bit of time to remind myself of my goals always helps keep me motivated too. I also watch YouTube videos to find new ways of exercising and maybe get a friend to join me on a training session.
What is your workout routine like?
My normal training in a week would be two to three leg days, an upper body session and a core and mobility session with cardio to begin the majority of my workouts. I normally take one or two days off a week from training to let my body recover.
What are your ambitions for the future? To take part in the 2022 Olympics and to potentially win a medal. I am also currently progressing my PT qualification with Future Fit Training with the ultimate goal of setting up my own personal training business.
61%
of Brits say their employer doesn’t encourage them to lead an active lifestyle with a lack of time during lunch break, low self- esteem and embarrassment about poor fitness being key barriers to employees exercising at work. AXA PPP healthcare
STAYING ON TRACK
Do you use fitness trackers? If so, you’re in good company as more than a quarter of UK adults now own an exercise tracker of some kind with a third claiming to wear theirs every single day. New research conducted on behalf of Compare Cover found that we are a nation truly gripped by the ‘Fitbit fad’ with the typical amount spent on a device equaling £114. However the way in which we use them is variable dependent on where we live, with Londoners preferring to use theirs mostly to monitor sleep patterns, while those in Northern Irish have them to aid weight loss. Business development director Mike Preston said: “Looking after our overall health and wellbeing is part of the wider basic human need to preserve and protect all of those things we hold most dear to us in life, with the strength in fitness tracker figures seen here supportive of this.”
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HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 15:08 Page 58
toning TIPS
5
MOVES TO
WORK ALL YOUR BODY Target every part of your form with this ladder workout from PT Kristoph Thompson
L
ooking for a way to vary your at-home fitness sessions? Try a ladder workout! With this format, the number of reps of each exercise decrease by one with each round, which helps to keep you motivated and work hard throughout. Perform the moves one after the other, in a circuit, resting for up to two minutes between each one. Start with 10 reps of each exercise and work your way down to five. To increase the challenge, start with a higher number or perform more rounds.
2/
V CRUNCH
l Begin lying on your back with your arms extended behind your head. l Lift your upper body and legs off the floor to form a V shape, bringing your arms in front of you, just outside your knees. l Reverse the movement to return to the start then repeat.
4/ SQUAT AND PRESS
l Begin standing with your feet hipdistance apart, holding a dumbbell in each hand level with your shoulders. l Bend your hips and knees to come into a squat position, keeping your weight in your heels and your back straight. l Straighten your legs to return to standing, pushing the dumbbells straight up overhead. l Lower the dumbbells to shoulder height to return to the start position then repeat.
1/ SQUAT JUMPS
l Begin standing with your feet hip-width apart and your knees soft. Quickly bend your hips and knees to come into a quarter squat position with your arms by your sides. l Straighten your legs and jump up, bringing your knees in towards your chest and raising your arms up for added momentum. l Land softly with hips, knees and ankles in line then repeat the movement.
5/ PLANK TRANSFER TAP 3/ SHOULDER PRESS UP
l Begin in a push up position (either the full push-up or on your knees), with your hands directly under your shoulders. l Bend your arms to lower your chest towards the floor, without allowing your back to arch. l Straighten your arms to return to the start, lift your left hand off the floor and bring it to touch your right shoulder. l Return your hand to the floor and repeat, lifting the right arm with the next rep.
l Begin in a plank position on your forearms, with your elbows directly under your shoulders and your body in a straight line from head to toe. l Place your right hand and then your left hand on the floor and straighten your arms to come into the top of a push up position. l Reverse the movement to return to the start and repeat, leading with the other arm.
Health&Wellbeing 59
Move Top form MORE
Slim down for
CHRISTMAS It's officially party season and there's still time to squeeze into those festive glad rags with this shape up plan
As the Christmas count down begins, your little black dress will make its seasonal comeback and the preparations to ensure it fits commence. Wear yours with confidence as this workout focuses on the posterior chain aka the muscles at the back of the body that strengthens your frame, making you look great in that dress.
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quick WORKOUT THE WORKOUT
Guidelines
l Complete this work out three times a week on the lead up to your event and burn up to 300 calories per time. l Try to decrease your rest time between sets and exercises to keep your heart rate up and your body burning! l You will need a barbell, kettlebell and two dumbbells.
2
Tricep press up 15 reps for 2 sets
1
Starting on your knees, place both of your hands either side of the thin end of a bench or step.
2 3
Slowly lower your body into the bench keeping your elbows tucked into your ribs. Push your body back up to the start position and repeat for the set.
PT TIP To make this exercise
easier bring your knees closer to the bench. To make it harder take them further away.
THE WARM UP
1
Kettlebell squat press 15 reps for 2 sets
1
3
2
PT TIP: This exercise
Start with your feet slightly wider than hip-distance apart holding the kettlebell by the horns at chest level. Keeping your back straight drop into a squat, keeping the kettlebell tight into your chest.
As you drive out of the squat, press the kettlebell above your head.
will drive your heart rate up and get you ready for the workout!
3 1
Lunge hop 15 reps for 2 sets
Start with your feet at hip distance apart, step back into a lunge by dropping your knee to the floor behind you. As you step up out of the lunge drive the back
2
leg straight up with your knee high and hop your standing leg off the floor in one fluid movement. Try to land straight into the backward stepping lunge and repeat.
PT TIP This exercise focuses on both agility and power and will hit all the muscles in your legs and increase your heart rate.
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Move Top form MORE
4
Upright row 15 reps for 2 sets
1
Holding a light to medium barbell with a narrow grip, slowly lift the bar straight up your body until level with your chest with your elbow
6
Deadlift with barbell 15 reps for 2 sets
1
Holding a barbell at a weight that feels challenging, grip slightly wider than shoulder-width,
higher than your wrist throughout the upward phase of the rep. Slowly release back down and repeat.
2
5
15 reps for 2 sets
PT TIP Keep the bar close
to the body and your wrists strong to ensure they don’t bend as the bar hits your chest. Keep them neutral to your forearms at all times.
push your hips back and slowly lower it to just below your knees keeping your chest up. Lift the bar back up to the start position and repeat for the set.
2
PT TIP Ensure your back
stays straight and your core stays strong throughout to protect your back.
Dumbbell shoulder press
1
Hold a light dumbbell in either hand, level with each ear. Make sure you select a weight you're comfortable with.
7 1
Rear delt lift with dumbbell 15 reps for 2 sets
Using light dumbbells, start by leaning forward 45 degrees with the dumbbells below your shoulders and your palms facing behind you.
2 3
Press the weights straight up above your head meeting them in the middle. Slowly lower back down to ear level and repeat for the set.
PT TIP Keep your palms facing forward throughout the reps and don’t drop your elbows below 90 degrees.
2
Lift the weights towards your chest keeping your elbows forward so they are square to your shoulders at the top. Slowly lower the weights down to the start position and repeat for the set.
3
PT TIP Try to nip your
shoulder blades at the top of each rep to get the most out of the exercise.
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quick WORKOUT
8
Bicycle crunch 15 reps for 2 sets
1
Start by lying on the floor with your hands on your temples and your knees off the floor at 45 degrees to your hips. Slowly extend one leg out fully and at the same time take your opposite elbow
2
to the opposite bent knee. Return and repeat the other side.
PT TIP Try to keep your head and shoulders off the floor throughout each set.
SHOP THE LOOK
UPDATE YOUR WORKOUT WARDROBE AND SHAPE UP IN STYLE WITH THIS MONTH'S TOP PICKS
1
3 2
Acai Activewear Nikki Print Sports Bra, £29, acaiactivewear.com
Freya Active Reflective Twist Carbon Leggings, £46, freyalingerie.com
Ted Baker KYGOA Embossed leather and suede trainers, £150, tedbaker.com
Personal trainer: Chris Grimwood (stokebynayland.com), Photography: Cliqq (cliqq.co.uk), Hair and make-up: Jo Adams (hairandmakeupatelier.com), Model: Kim Hartwell, W Model Management, Clothing: Top: Acai Activewear (acaiactivewear.com), Leggings: Roxy (roxy-uk.co.uk), Trainers: Stella McCartney for Adidas (adidas.co.uk), with thanks to Stoke By Nayland Golf and Spa (stokebynayland.com)
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HOW TO ENTER: Visit our website yourfitnesstoday.com/ giveaways for your chance to win* * Terms and conditions apply Closing date: December 14th, 2017
WIN
A RELAXING YOGA RETREAT IN JAMAICA Need to get away from it all? We’ve teamed up with Go Natural Jamaica to give one lucky reader and a guest the chance to enjoy a seven-day retreat worth £2,000 in the Caribbean
W
e know Christmas time can be stressful – what with hosting family and friends, feeling the pressure to cook the perfect turkey and negotiating busy high street shops to buy presents, it can seem like a minefield of anxiety-inducing tasks. And so, to help you regain a sense of calm in the new year, this issue we’re giving away a fantastic seven-day retreat for one lucky winner and their guest, courtesy of Go Natural Jamaica (gonaturaljamaica.com). More than just simply holidays, the retreats offered by Go Natural Jamaica offer visitors the chance to experience a transformational journey within themselves. They cater to the needs of each individual in a holistic way, and provide an oasis of tranquility and rejuvenation through yoga, mind and body awareness and healthy food in a natural environment. The team at the retreat are on hand to support you in your wellbeing journey, making you feel at ease from the moment you arrive. They understand that everyone has different needs, goals and passions, and they’ve taken this on board when designing their different programmes. The seven-day relax and detox includes an exciting array of yoga sessions (suitable for beginners and those at intermediate level) as well as delicious food and drink, meditation classes and trips out to visit a waterfall and local beach. Enter now for your chance to win! Please note flights are not included. For more terms and conditions see online.
64 Health&Wellbeing
PRIZE
WORTH ÂŁ2,000!
INCLUDED IN THE PRIZE l 7 days/6 nights of comfortable accommodation with a private room for two l Airport transfer (from and to Kingston airport) l 2 daily yoga sessions (for beginner to intermediate level) l Daily meditation classes l Healthy organic food (including three main meals a day, snacks and unlimited water and herbal teas) l Natural homemade cosmetics (such as face masks, body scrubs, lotion and deodorant) l Two trips out l Workshops on Ayurveda, making your own natural cosmetics, nutrition and food combinations, and herbs and medicinal plants
Health&Wellbeing 65
promotional FEATURE
Drop on by Don’t put up with tired, irritated and teary eyes this winter, instead reach for Biotrue eye drops. The innovative preservative free multi-dose system (PFMD) helps take care of dry eyes and can be used for six months from first opening.
Drink up Finding the motivation to get outside for a run during winter can be few and far between, so on those days when the weather looks particularly gloomy seek solace in this energising drink from Allsports Nutrition. Designed specifically for cold weather training, the unique combination of protein and carbs with an added vitamin boost will keep you going in adverse training conditions. It can be mixed with hot water delivering a welcome warming, nutritious energy drink when the cold sets in. £13.67 for 1KG, allsports-nutrition.com
Buzzing with energy
Although it may not be the season for bees, that doesn’t mean they still can’t play a crucial part in your winter health routine. Bee Energised supplements provide a constant stream of energy without any jitters or crashes thanks to their organic formula of bee pollen, matcha and spirulina. Vegetarian Society approved, these capsules are great to pour in yoghurt or smoothies for an added kick. £11.99, Available in Holland & Barrett
£9.49 from Boots
Mask off
WINTER
Wonders Being healthy needn’t take a back seat during the winter time. Stay on track with these products that will keep you fit throughout the season
Banish headaches and puffy eyes with Therapearl Eye-ssential mask. Place over your eyes and forehead for 20 minutes of soothing relief. It can be used for cold therapy if you have puffy eyes or a headache, or hot therapy if you’re suffering from dry eyes, blepharitis, or Meibomian gland dysfunction. £7.99 available from Superdrug and ASDA Opticians.
Cloud nine Yoga is a great way to reclaim your calm following the stresses of the festive period, so why not invest in your equipment? BlissCloud mats are made with a 100 percent tree rubber base and an absorbent microfibre layer on the top making for a soft and luxurious finish that won’t move around or bunch up under your feet while you work out. £69, blisscloud.org
Tone at home On those days when you just can’t face heading outside, Dyna-Bands are a great alternative to the gym. Super versatile, compact and cost effective, these resistance bands are perfect for strength and resistance training, body sculpting and conditioning. And the best part? They can be used from the comfort of your own home. £10.50, dynaband.co.uk
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celeb COLUMNIST
RUNNING like a girl Each month the TV presenter, radio host and our woman pounding the pavements fills us in on her fitness diary
A
s the countdown to the LBD season ticks down towards all things tinsel, you’re running out of time to check a running challenge off your 2017 to-do list. Personally, I wanted to do both a marathon and a half-marathon, and this year I succeeded, completing the London marathon in the spring and a very special half-marathon in the autumn at Disneyland Paris. Last year, the theme park introduced a running weekend with various events spread across three days – a 10k, a 5k, family races, and a half-marathon. You can sign up for as many of the events as you like, and finishing each race will earn you a different medal – complete all three and you'll get an special Disney accolade. The entire weekend was such a huge success that they decided to bring it back for 2017 and this time I signed up! When the big weekend finally arrived, I travelled with my husband James and daughter Ella on the Eurostar, which was packed with people of all ages and running abilities – the only thing everyone had in common was enthusiasm and excitement. Some runners were taking it very seriously and were carb-loading ahead of their evening run, while others were giggling
at the thought of their costumes. I hadn’t got the memo, but at least I now know for next year that fancy dress is the norm! I signed up for the Sunday half-marathon, but before that it was the turn of my little girl, who, at six years of age, ran the children's race on the Saturday. Hundreds of little ones took part in various events, while Mickey and Minnie cheered from the sidelines and held hands with lucky kids, making for the best photo finish ever! Ella loved taking part in her 200m race and was over the moon to be presented with her own special Disney medal. Now it was my turn, and it was an early 4.30am breakfast to meet my fellow runners before walking over to the start in the Disney village. There was a brilliant party atmosphere, as a vast array of nationalities, including Brits, French, Italians and Americans, gathered for the 7am start. As soon as the claxon sounded, we were off, with the first few miles taking in the backstage areas and Disney studios. It was still dark so all of the attractions were lit up, but as there weren't any crowds, it was quite a magical experience – it’s not often you get Disneyland to yourself! Along the way, there were various fictional characters, from Captain Jack Sparrow to Goofy, that you could stop and pose with, then as we approached the main street in the Magic Kingdom, Mickey and Minnie stood waiting for us. The route took us out of Disneyland
TWEET JENNI @jennifalconer Jenni Falconer.indd 1
itself and into the surrounding area to a local village, around a lake and then back to the studios and towards the finish line. As the sun was rising, we ran along a lane through peaceful farmland, with stunning views across golden fields. It’s a flat route with only a couple of slight inclines, but it’s not about securing a PB, it’s about taking part in one of the most exciting and magical half-marathons you'll probably ever experience. I crossed the finish line in an hour and 44 minutes, and was thrilled considering I stopped for some photo opportunities along the way! As a family, we loved that we were all away together and could take part in races – next year Ella and I are desperate to get non-runner James involved (even just in the 5k). Either that, or we’ll go to Florida for the Disney Princess half-marathon in February - any excuse to buy a Cinderella costume!
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19/10/2017 12:49
Move
MORE
A
You like the idea, say you should and think you want to, so why not make now the time to start running?
I
t's simple, natural and looks easy to do, but as a beginner runner you’ll quickly discover that the ground you pound makes a big difference. As each type of terrain comes with its own benefits and challenges, why not try them all, and find out which you like best?
RUN Trail
RUNNING Why we love it: “It’s great for body,
mind and soul,” says Olympian athlete and keen runner Toby Garbett. Jogging through a meadow or forest allows your lungs to get a shot of clean air, and your legs become super-strong from having to adjust to the naturally variable gradient of the trail. But perhaps the best part is that it lifts your mood as well as your bum! “Exercising in a green environment has been found to lead positive mood,” says Prof. Andy Lane, sports psychologist at the University of Wolverhampton. Compared to the gym, running outside is never dull – animals and trees keep your mind distracted from aches and pains and there's no danger of showcasing your sweaty, scarlet-face to anyone you know.
Terrex Cmtk Gtx Shoes, £89.95 adidas.co.uk Light Running Jacket, £39.99 hm.com Camelbak Ultra Belt, £38.23
Hacks: Trail running is much more demanding than running on a smooth flat surface, so don’t worry too much about pace. You’ll need grippy trail running shoes and to focus on avoiding stumbling – but this challenge can also be a good distraction, notes Toby Garbett.
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start RUNNING
Road
RUNNING Why we love it: The convenience.
You can leave home and start your run without delay and for free – perhaps with a neighbour to keep you company. Roads are a smoother, easier run than trails, but also have more natural variation than a flat treadmill, so this is an ideal balance. Most races are run on roads, so road running is also useful for training.
Gel-Fortitude7, £105 asics.com Ultra Training Tights, £44.95 adidas.co.uk Ronhill Momentum Long Sleeve Running T-Shirt, £30 johnlewis.com
Hacks: “You'll want some well-fitted and cushioned running shoes for running on a hard surface,” says Olympian runner and coach Andy Baddeley. You can run not only in the daylight but also in the cool, fresh dark, which is impossible in the gym and dangerous on an isolated trail. But whatever time of day you run on the road, make sure you’re safe.
Treadmill RUNNING
Why we love it: You can watch TV
while you run, enough said! As well as catching up on the latest X Factor episode, you can monitor how fast you’re moving on the treadmill display and adjust the speed and incline, giving you more control. In the gym, it’s simple to combine a run with weights training, a row or a swim – making this a winner if you have a larger fitness goal in mind. “Treadmill running is relatively easy on the joints, and a good way for a beginner to ease into this sport,” says Toby Garbett. “There’s no need to worry about hot or rainy weather, and gyms are relatively safe environments.” And, notes Prof. Lane, it’s easier to run with a friend on a treadmill because you can each adjust your speed and still run side by side.
Hacks: “Raise the incline to three percent to simulate outdoor running,” says Andy Baddeley. ‘The moving belt of the treadmill does a little bit of the work for you,
Extra High Impact Zip Front Sports Bra, from £9 marksandspencer.com Sports Tights, £19.99 hm.com Free TR Flyknit Sneakers, £95 nike.com
so adding an incline compensates to make it feel more natural.” Play with the speed and incline to keep runs interesting, he adds (or put a towel over the display if you find it easier not to watch the numbers). You can also use the mirror in front of you (if your gym has one) to check and correct your gait, advises personal trainer Jen Skym (jenerationfitness.co.uk).
“How I’ve started running again at 39” Writer and mum, Olivia Gordon thought her running days were over, until she found the support she needed Back in my 20s, I thought nothing of running for 20 minutes at a time a few times a week. But after having two children, I stopped doing formal exercise, gained weight, and even running for the bus had me puffed out within a minute. When a friend told me about the NHS’s Couch to 5K (C25K) programme – designed to get total beginners off the sofa and able to run for 30 minutes or five kilometres without stopping in nine weeks, I said ‘No way’ – but then I thought again: why not just try it? I downloaded the NHS’s free One You Couch to 5K app to my phone, created a playlist of music to keep me motivated while running, and bought some cool new workout gear and professionally-fitted trainers to give myself a boost. The first run – eight one-minute jogs with 90 seconds’ recovery walking between each – was tough, but hearing my ‘coach’, the comedienne, Sarah Millican telling me when to run and when to walk kept me from giving up. I’ve found running is ultimately about mind over matter. Time after time I’ve thought I’ve reached my limit, but each week pushes me a little further. I couldn’t believe it when I found myself in weeks five and six, running for 20 minutes, then 25, without stopping – all thanks to the structure of the programme. I’m about to push myself to run for those elusive 30 minutes – which is something I rarely accomplished in my 20s. I get a mood-lifting burst of endorphins after each run and I’ve toned up all over, too. I feel achier than I did in my 20s, and I need to stretch and warm up much more, but as a confirmed coach potato just two months ago, I’ve been astounded by my progress. www.nhs.livewell/c25k
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HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:50 Page 70
HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*
readers’ COMPETITION
* Terms and conditions apply Closing date 14/12/17
WORTH OVER
£1,500
WIN AN ALL-IN-ONE CARDIO MACHINE Want to update your at-home gym equipment? We've teamed up with Fitness Superstore to give away a Bowflex Max Trainer M5, worth over £1,500
I
f one of your new year's resolutions is to shape up and lose weight, but you don't have the time to go to the gym, we may have the answer – our friends at Fitness Superstore are offering you the chance to win a Bowflex Max Trainer M5. This is an all-in-one cardio machine that combines the power of an elliptical and stair stepper machine to create a unique, full body workout that delivers results in just 14 minutes. The benefits of this machine don't stop there, as the Bowflex Max Trainer M5 burns
up to 2.5 times the amount of calories than other exercise equipment, and engages your upper body up to 80 percent more than a traditional elliptical. It features nine different workout programmes and 16 electronic resistance levels, and it enables full body movement while remaining easier on the joints. Its space-saving, compact design also makes it ideal for workouts at home. The Max Trainer also provides you with the ability to track your workouts with the free Bowflex Max Trainer app, which wirelessly
transfers all exercise data via Bluetooth Smart technology. It records every detail, from time on the machine to calories burned – and automatically syncs the information with Apple Health, Google Fit, and MyFitnessPal. Terms and conditions apply. The Bowflex Max Trainer M5 is exclusively available from Fitness Superstore in-store and online at fitness-superstore.co.uk
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promotional FEATURE
Why choose whey isolate powder? C
Confused by all the different types of protein powder on the market? Here’s why whey isolate could be the best one for you
hoosing the right protein powder is fraught with questions that even the most supplement savvy of us can struggle to answer, and now there’s so much choice on the market it can be easy to feel overwhelmed. But before we look at some of the options available, it’s worth knowing why you should consider taking a supplement like this. Protein has a key role to play in a balanced diet and helps maintain our health in a number of ways – it is used to make enzymes and hormones, and is the building block of bones, muscles, skin, blood and cartilage. Our bodies also use the nutrient to build and repair muscles, and this is one reason why protein powders have become increasingly popular among fitness fans. Easily added to a smoothie or sprinkled into porridge, they are a quick and convenient way to ensure you’re getting enough of this nutritional powerhouse and giving your body what it needs. If you’re trying to lose weight, protein can help too. It’s made of more complex molecules than other types of foods and so takes longer
digest, thereby stopping you from reaching for calorie-laden snacks in between meals. It’s also thought that protein also activates satiety hormone release. Increasing your intake of protein by using a powder can therefore help you curb cravings and beat unnecessary weight gain.
So, which one should you try?
The most common types of protein powders are made from whey and you can find hydrolosed, isolate and concentrate forms. Isolate in particular is a good choice for those who enjoy working out and are new to protein supplements. This type of whey protein has many benefits – including a high protein content of around 90 percent. It is a complete protein and contains all the amino acids your body needs – especially after a workout when it will be working hard to repair muscles. It contains very little fat and carbohydrate (meaning it’s good for people on a low-carb diet) and almost no lactose. It’s also very fast absorbing, meaning your body gets the boost it needs quickly.
TRY SOME TODAY
FYSIQAL’s Premium Whey Isolate 90 is whey protein with one of the highest possible levels of protein content – 90 percent. It also contains less fat and carbohydrate than regular whey concentrate. It’s available in a range of delicious flavours including banoffee, cafe latte, cafe americano, blueberry, cherry, vanilla, strawberry and watermelon as well as unflavoured. £23.99 per kg, fysiqalnutrition.com
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YOUR style
health REPORT
75 |SWEATY BETTY’S WINTER COLLECTION 80 | BEAUTY BLITZ 84 | SKIN SAVIOURS 87 | LISA SNOWDON
Strike a balance
Balance is something a lot of us struggle with, whether it’s work, a social life or maintaining a healthy lifestyle. And we hate to break it to you, but skincare is yet another thing to add to the list. As a general rule, our skin looks and feels better when its pH levels are kept ever so slightly acidic at 5.5. Throwing this balance out of sync by eating the wrong things such as sugary, processed foods can cause sensitivity, wrinkles, inflammation or acne. By comparison, foods that are high in alkaline such as fresh fruits and vegetables will help to balance the skin’s pH with an 80/20 ratio. However if you can’t resist the temptation of comfort food, why not try Sebamed’s beauty and skincare products which have been developed at that sweet spot of pH 5.5 to keep your skin at its best. For more information visit sebamed.co.uk
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HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:50 Page 74
style SESSIONS
Ski in
SKI OUT
Exploration Soft Shell Jacket, £385 Merino Body Map Thermal Top, £85 Merino Body Map Thermal Leggings, £85 Hestra Czone Powder Mitt, £70
Wrap up and venture out in Sweaty Betty's cosy new winter collection
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Your
STYLE
Ribbed Beanie, £30 Vienoisserie Seamless Base Layer Top, £65 Vienoisserie Seamless Base Layer Leggings, £65
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style SESSIONS
Odin Luxe Knitted Jumper, £145 Boyfriend Gilet, £195 Power Workout Leggings, £70
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Your
STYLE
Giant Bobble Beanie, £40, Anon Deringer Goggles, £75 Drift Colourblock Base Layer Top, £65 Drift Colourblock Base Layer Leggings, £65 Technical Ski Socks, £20 Moon Boots, stylists own
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style SESSIONS Ribbed Beanie, £30, Yeti Knitted Poncho, £185 Merino Body Map Thermal Top, £85 Merino Body Map Thermal Leggings, £85
All available at sweatybetty.com
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Your
STYLE GOOD HAIR DAYS
L’Oreal The Ultimate Christmas Gift, £34 loreal.com Create your own in-salon experience at home with L’Oreal’s luxury gift set. Get Christmas-party ready by giving your tresses a serious boost thanks to its shampoo and masque for fine hair and a fragrance diffuser to get you in the mood for the ultimate pampering session.
THAT’S A Bare Minerals
Give the gift of flawless skin and glossy hair with these holiday heroes
Stop, Breathe, Relax Gift Set, £41 decleor.com Roaring fires and central heating may keep us toasty and warm but our skin definitely doesn’t thank us for it. Get it back on track with Decleor’s Aroma Cleanse 3in1 Hydra-Radiance Foam, Aromessence Neroli Amara Hydrating Oil Serum and the Hydra Floral 24Hr Hydrating Light Cream to keep it glowing all season.
COMING UP ROSES
Rose Glow Collection, £175 aureliaskincare.com With a new skincare launch every week, Aurelia Skincare takes things back to basics with its gentle and organic collection. Suitable for all skin types, its rose gift set is everything you need to get started, including two rose quartz stones for healing and inner peace.
Tory Burch
GET THE GLOW
With a diary packed with social gatherings, mixing up your go-to looks can be tricky. Take inspiration from the catwalk with a hint of red a la the models at Alberta Feretti to make your eyes pop or make like the polished models of Tory Burch with groomed brows, glowing skin and a touch of silver in the corner of the eyes if you don’t have a steady hand.
Alberta Feretti
PARTY TIME
THE ANTI-AGEING ONE Limited Edition 30-day Christmas Set, £105 skinade.com With all the tempting goodies taking pride of place on the buffet table, our skin can take a battering over the Christmas season. Give it a collagen boost from the inside out with these nutrient-rich drinks. Not only will you get plumped out, dewy skin, you’ll have shiny hair and strong nails to boot.
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Bare Minerals
beauty UPDATE
LEADING THE PACK
Liz Earle 12 Days of Christmas, £66 from boots.com If you feel like the stress of Christmas has aged you, treat yourself with a little gift under the tree from Liz Earle. From the iconic Hot Cloth Cleanser to masks, lip balm and moisturiser, it’s the ultimate present for those who want recharging and rejuvenating – who doesn’t need that?
Three of the best...
ADVENT CALENDARS
1 SAN FRANCISCO WINTER WONDERGLAM, £34.50 BENEFIT COSMETICS.COM
With all our favourite minis such as Hoola Bronzer and They’re Real mascara, Benefit has given us 12 days of beauty magic.
2 NO. 7 ADVENT CALENDAR, £40 BOOTS.COM
Featuring cult buys aplenty it’s at the top of all our Christmas wishlists this year. And at a snippet of the price.
3
COWSHED ADVENT CALENDAR, £90 JOHNLEWIS.COM
Packed with 24 of Cowshed’s most loved products, this is the perfect pre-Christmas gift for the eco warrior in your life.
HOLLYWOOD HEROES Half the fun of beauty products is the packaging and with rose gold accents and an art deco feel, these festive treats won’t disappoint. It’s no wonder Charlotte Tilbury is the most-wanted list of every beauty lover – with a host of celebrity fans and a product range worthy of the A list, her Christmas gift sets are a clear winner. From the much coveted Magic Cream to Kate Moss’s favourite, Full Fat Lashes mascara, there’s something for all of the beauty fanatics in your family.
HAIR SOS
Holiday Box Adore, £34.70 moroccanoil.com Nothing defies winter static more than silky hair which is why we love Moroccanoil’s Holiday Box. Whether you’re jetting off for the festivities or braving the cold here in the UK, the mini shampoo, conditioner and styling crème will make sure your strands are well looked after.
SWEET DREAMS
Beauty Icons, £55 charlottetilbury.com Hot Lips, £29 charlottetilbury.com
Dream Big, £80 thisworks.com Inner peace and a good night’s sleep are two things that don’t spring to mind in the midst of gift wrapping and turkey basting, but This Works has you covered. With a Deep Sleep Pillow Spray, Night Oil, Candle, Sleep Balm, Deep Sleep Breathe In and a luxury eye mask, getting a good night’s kip is in the bag.
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promotional FEATURE
BE KINDER TO YOUR VAGINA It's often seen as a taboo subject, but intimate health is key to our wellbeing. Here, the experts at SASS explain the importance of looking after your vagina
D
oes the thought of discussing your vaginal health leave you feeling red-faced? This subject is largely not spoken about, meaning that it can be controversial. While it may seem like an embarrassing topic, it’s a crucial one that should be talked about to ensure that everything down there is in tip top condition. Here, experts at intimate skincare brand SASS (wearesass.com) explain the importance of looking after yourself.
Did you know that the pH level of your vagina is less than 4.5, while the rest of your skin is above 5.4? It’s vital that this number remains constant, as any changes to the vaginal pH can upset your natural balance of bacteria and potentially lead to infections such as thrush and BV (bacterial vaginosis). Washing the inside of your vagina (known as douching) can strip away the natural bacteria, causing imbalances, so it’s highly discouraged. Far better is to simply replace your usual cleanser with a pH balanced wash to help maintain the natural acidity levels that help to
prevent health problems. There is a long list of other things beside douching that can disturb the pH balance of your vagina and cause irritation. These include: l taking antibiotics l wearing sweaty workout gear l drinking alcohol l having too much sex l using regular soaps and shower gels l pregnancy l periods This may seem like a lot of things to avoid, but using a pH balanced cleanser will help to maintain your natural levels. Meanwhile, a pH balancing serum will restore the vaginal pH when things feel a little off, for example, if you begin to experience irritation – this doesn’t always mean you have thrush, but at times things start to feel that they are heading that way. SASS offers a comprehensive range of products that are designed for daily use to keep your pH levels in balance and that have all been approved by dermatologists and gynaecologists. The every day range consists of the Purifying Cleanser, Dryness Gel, Refreshing Mist, pH Serum and Refreshing Wipes. SASS also has a shaving range, which comprises the Sooth and Smooth Shaving Gel and the Perfect Skin Concentration, both designed to look after your skin to avoid ingrowing hairs and vaginal sensitivity and dryness. Prices start at £4, wearesass.com
82 Health&Wellbeing
HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*
readers’ COMPETITIONS
* Terms and conditions apply Closing date: December 14th, 2017
W
e’ve teamed up with Progress to give two readers the chance to win a huge bumper bundle of best-selling kitchen goodies, ideal for creating delicious and healthy meals from scratch, worth £250 each. Chop fresh and fruit vegetables with ease, using the 11-Piece Knife and Tool Set complete with a block to house five high-quality blades. Not only that, there is a range of kitchen utensils with clever elevated handles to reduce worktop spills and mess and a Bamboo Chopping Board with integrated ceramic knife sharpener to keep your knives in the best condition. Perfect for protecting your worktops, the bamboo board is also stylish enough to use as a serving platter for cheeses and cured meats. Once the ingredients are prepped, pop them into the Aluminium 30cm Flip Pan, featuring a non-stick coating and high front edge, allowing you to confidently toss together delicious ingredients and cook stirfries for the whole family. Great for maintaining a tidy and safe kitchen, the Progress 5-Piece Secure Bloc benefits from a clever lock and release mechanism, to keep each knife locked into the block when not in use. The dual elevated design keeps each knife off the worktop, for a hygienic
WIN! A KITCHEN BUNDLE
PRIZES WORTH
£500 and clean way to prepare food. Thermally insulated and designed for on the go, the Progress Thermal Cup and Thermal Bottle will keep your drinks hot for six hours or cold for 24 hours. Lightweight and portable, they are perfectly sized to fit into a car drinks holder for staying refreshed on journeys. The bright
WIN! A WELLNESS BOOK BUNDLE
N
eed some inspiration for the New Year? Four lucky winners have the chance to win a brilliant bundle of inspirational and motivating books to help you feel good, eat healthy and keep the January blues away The bundle includes: Motivate Yourself by Andro Donovan offers practical strategies to improve your productivity and gives you the know-how to create the life you want. Worth £10.98 Coming Home to You by Mary McGuire explores the traumas of Mary’s early life and the lessons that enabled her to achieve
personal transformation. Worth £12.95 Happiness by Andy Cope is a definitive guide that will teach you to harness your thoughts to embrace happiness. Worth £12.38 Master Your Brain by Phillip Adcock will help you to learn how and why the brain functions as it does. Worth £17.99 Not Guilty by Mick Élysée has over 20 gourmet-African recipes for beginners to intermediate cooks. Worth £13
WORTH
£269
T&CS: Open to UK residents only. Your books will be shipped separately so will arrive individually.
and stylish design makes them ideal for taking to work, on long walks, picnics or bike rides. Combining innovative products with modern finishes, the Progress range helps you to enjoy the conveniences of a modern kitchen. They will be available from Morrisons stores nationwide from Boxing Day 2017.
WIN! A NUTRIBULLET AND A THREE MONTH SUPPLY OF FROZEN FRUIT
G
et more fruit and veg into your diet as two lucky readers will win a NutriBullet 900, the latest blender in the range worth £99.99, plus a three month supply of Dole Frozen Fruit. With 50 percent more power than the original, the NutriBullet 900 rivals traditional juicing and blending methods by breaking down stems, seeds and skins to guarantee you are getting all the goodness from your ingredients. And to ensure you have plenty of inspiration for smoothie recipes, Dole is giving away a three month supply of frozen fruit. Picked at peak ripeness and freshly frozen within hours it’s fruit is always in season and available all year round so you will never be short of choice.
WORTH
£260
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Your
STYLE
Skin
DEEP A
Get the glow all year round with advice from the experts in the know
long with a warm evening breeze and a rare hiatus for your inbox, a beautiful glowing complexion is up there as the things we miss most about summer. Swapping cool linens for itchy wool and the very best of what nature has to offer for artificial temperatures can leave our skin irritated, dull and forgotten. “Around 30 to 40 percent of the population suffers from dry skin in the winter,” Dr Stefanie Williams, dermatologist and founder of Eudelo Clinic tells us. “Dry air and exposure to wind increases water evaporation from the skin resulting in Christmas shopping got you on a that tight, uncomfortable feeling we know so well.” Throw in shoestring budget? Don't sacrifice the odd case of eczema and we're in winter alright. Lesley your skin, instead make your own radiance mask with Lesley's recipe. Reynolds, founder of The Harley Street Clinic has seen her Simply mix one tablespoon of lemon fair share of winter skin woes over the years and believes juice with one tablespoon of honey that now is the time to take action. “Our skin is covered up and dab gently over damp skin face. by several layers which makes it harder to shed dead cells Leave on your face for 15-20 minutes, and keep pores clean. As a result, they become blocked and and then wash your face with cold overwhelmed,” she says. water. Use once a week. Stocking up on the thickest moisturiser you can find may seem like the logical explanation but we can do one better than that and bring you your ultimate winter skincare regime courtesy of the Fountain The Hyaluronic experts that know best.
▲ ▲
Your DIY Face Mask
Try to exfoliate twice a week to encourage new cell turnover, add a variety of cleansing, exfoliating and hydrating face masks as often as four to five times a week (try Rosina Rosina’s Kale and Pomegranate Enzyme Exfoliating Mask, £20 rosinaslotionspotions. com) and rid your skin of toxins by massaging your skin twice a month. So many consumers splash out on drugstore products in hope of seeing an instant difference but your skin will only react to a product that is matched to you. Whatever imperfection you want to change, there is a non-invasive
▲ ▲
With an arsenal of skincare products at our disposal, remembering the age old saying of 'quality over quantity' will see you through the colder months. “Adding a targeted layer to your usual routine will give your skin the extra support it needs. Look for ingredients such as hyaluronic acid serums and urea as these are humectants which bind moisture to the skin,” Lesley advises. “Your skin will need more TLC during these three to six months so don't be surprised if your morning and evening skincare routine will double in time.
Brightening Botanical Essence, £22 aureliaskincare.com Lavera Wild Rose Deep Hydrating Mask, £2.90 pravera.co.uk
▲ ▲
SKINCARE
Molecule, £27.99 Lookfantastic.com
▲ ▲
▲ ▲
Olay Essentials Complete Care Multi Radiance Fluid SPF15 (£9.99 olay.co.uk)
product for you.” With Christmas parties and New Year drinks looming, Lesley recommends adding a quick fix to your current regime for a short cut to a glowing visage. For an instant over-night enhancer, boosters are the new trend thanks to their multi active ingredients. Lesley swears by Hylamide Glow Radiance (£20, boots.com) which contains melanin peptides to encourage a natural golden sun-kissed glow. As the weather bites outside, cosy fires are what we look forward to most to get us through those bleak days. “It’s vital to eat fresh food
to maintain your skin’s ability to fight winter weather,” Lesley says. “Make sure you consume enough vitamin D as you are unlikely to process it through sunshine. Up your intake of antioxidants, especially greens, berries, peppers, sweet potatoes, carrots and chillis. Nuts and seeds are great too so is live yoghurt, seaweed and flavonoids (red wine, tea, cacao, and red fruits like cherries and currants,). Dress your salads with wheat germ oil for its high vitamin E content and add a handful of almonds to up your antioxidant intake and cleanse the liver.
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skin SAVIOURS
▲ ▲
BODYCARE
lipid-rich emollients is key to locking in moisture. “When the skin is still damp products such as Cetaphil Restoraderm Body Cream (£18.99 amazon.co.uk) or La Roche Posay's Toleriane Cleansing Milk (£12.50 boots.com). Also, make sure you only use a foaming shower gel for ‘important’ skin areas (such as armpits, skin folds, intimate areas, hands and feet). For the rest of the body, it’s not necessary to apply shower gel or soap, water is usually enough and will stop your skin from drying out.”
TREATMENTS
On those frosty mornings and dark nights, pulling together enough motivation to take our coat off is challenging enough let alone adopting a diligent beauty regime. Yet, for a jump start in the right direction, Dr Williams suggests treating yourself with some pre and post Christmas pampering. “Everyone's skin is very different and has different needs but I would definitely recommend a dermatology grade facial once a month, especially something like a CarboxyFacial to slow down the ageing process. You can also try PRP Needling (or microneedling) to boost collagen production overnight. To increase facial volume and replace contour loss, our Eudelo Pillar Lift is perfect.”
▲ ▲
With a strong focus on nailing a glowing complexion over the winter months, it's easy to neglect the rest of our body. What doesn't show doesn't matter, right? Granted, the colder months are a welcome break from shaving our legs, waxing our bikini line and psyching ourselves up for other forms of beauty maintenance, but to avoid that pre Christmas party panic, it's time to extend our regime further south. “It's LBD season and there's nothing more panic-inducing than the lure of a party when our skin isn't up to scratch,” Dr Williams says. “A common complaint is dryness and in particular, eczema and keratosis pilaris (those little bumps on the backs of our arms and on our thighs.) The latter is caused by abnormal keratinisation within the hair follicles getting stuck in the pore instead of being exfoliated. The tendency for keratosis pilaris is genetic and chronic but it can be kept under control with wetmicrodermabrasion and a gentle chemical peel. Using a gentle exfoliator and body lotions containing urea, salicylic acid, AHAs or retinoids will also help.” Slapping on icy creams when you force yourself out of a nice, warm shower may seem torturous but Dr Williams suggests staying in your steamy cubicle while you apply
6-STEP SKIN SAVIOUR REGIME
FOLLOW DR WILLIAMS' MORNING AND EVENING ROUTINE FOR FLAWLESS SKIN ALL THROUGH WINTER
1 2
Morning
Start with a gentle cleanser suitable for your skin Follow with a high-grade antioxidant serum (with ingredients like vitamin C, vitamin E and/or other symbiotic antioxidants) Apply a moisturiser with a broad spectrum SPF 30-50
Dry Lips?
Evening
Take off your make-up with a gentle make-up remover or cleanser suitable for your skin Apply an anti-pigment serum, if needed Slather on a stimulating evening repair cream, such as retinol, and follow with a night cream. Use a simple moisturiser every other day.
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MV Organic Skincare Oxygen Moisturiser, £24 Cultbeauty.co.uk
▲ ▲
“Apply a thick layer of your favourite eye cream over your lips before you go to bed and this will plump up skin naturally overnight. Exfoliate once a week using a dry toothbrush and a layer of Vaseline to remove any dead skin cells,” Lesley suggests.
3 1 2 3
By Terry Sheer-Expert, £45 Cultbeauty.co.uk
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HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 14:50 Page 86
celeb COLUMNIST
Lisa Snowdon All that
SHIMMERS Our beauty columnist reveals how to look party-ready this December
H
ow is it the Christmas party season already? This year seems to have flown by in a blur and now we're busy wrapping presents and decorating our trees. It's around about now that invites start to come flocking in for festive dos, but instead of feeling excited by the prospect of a party, many us feel so tired that all we can see when we look in the mirror is exhaustion and stress, not glitz and glamour. But, the Christmas baubles and endless decorations shouldn't be the only things that shine this season and so this issue I'm sharing a few simple beauty saviours that will perk up your pretty face and have you feeling excited to slip on your party shoes.
Invest in an eye mask
In my opinion, eye masks should be your best friends at Christmas time. Pop one in your handbag so you always have it with you and it will become your little life saviour this season. I love them because they hydrate, energise, refresh and depuff the eye area and diminish the appearance of fine lines. My favourites are those that have a gel consistency, and are packed full of good stuff. I leave them on for as long as I possibly can in the mornings and they are also amazing for the end of the day before a party – simply put one on for 20 minutes before reapplying your concealer. It really plumps up your eye area and makes you look full of vitality. You'll find that your make-up glides on more easily too! Try these Bioeffect EGF Eye Mask Treatment, £75 (for six masks and an eye serum), libertylondon.com (1): These hero masks contain EGF, which stands for Epidermal Growth Factor, and work to stimulate the cells and helps the production of collagen. They will leave skin plumper, firm and refreshed, and are a great boost for the eyes. Chantecaille Masque Energizing Eye Recovery Masks, £185 (for eight masks), spacenk.com/uk (2): These are a little bit more expensive but are worth every penny. They contain seaweed and
hyaluronic acid which reduces puffiness and lessens the appearance of dark circles. They really do leave your eyes looking and feeling amazing!
Don't go crazy with your make-up
When we are tired we often feel the need to slap on even more make-up then usual to conceal our fatigued faces, but this usually has the opposite effect. By keeping your powder and foundation to a minimum, it will allow your complexion to look more youthful. I like to add a little subtle light-reflecting shimmer on my cheekbones, under my eyebrows and down my nose, which gives a lovely soft, pearlised glow that catches the light and adds luminosity to the skin. You must use it sparingly though as you don't want to overdo it and look like the tin man from the wizard of OZ! To intensify your eyes after dark, rather than adding a heavy smoky eye, try using a coloured mascara. Yes, I know the thought of it takes you back to the 80s, but do not fear – the shades are much more subtle these days and complement all eye colours. I love a deep purple or a burgundy and use it after I’ve already applied my normal mascara, just on the tips. Try these Becca Champagne Pop Shimmering Skin Perfector, £32, cultbeauty.co.uk (3): This is a gorgeous golden light-reflecting shimmering pressed powder that will suit all skin tones. Its subtle and sexy and perfect for the party season. By Terry Growth Booster Mascara in Purple Success, £33.50, feelunique.com (4): This is an awesome colour to add to the end of your lashes no matter what colour your eyes are. It also has the added benefit of containing lots of ingredients to help stimulate and boost lash growth. The Expert Mascara by Kevyn Aucoin in Bloodroses, £24, spacenk.com/uk (5): This burgundy shade is a gorgeous subtle tone, and looks great on any eye colour. I actually think it makes the eyes pop more than a traditional black.
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WIN! A LIFE COACHING PACKAGE WORTH £500!
e've teamed up with life coach Stephanie Varda to give away a life coaching package, including four one-hour Skype sessions, one phone call between sessions and unlimited email support, to one lucky reader, worth £500! We all have stress in our lives, but it's how we deal with that tension that makes the difference to our health and wellbeing. Stephanie Varda is a life coach specialising in stress management and works with people to identify the behaviours, symptoms and feelings related to the emotion. Everyone reacts to stress in differing ways, and it follows that the techniques to control it effectively vary from person to person. Stephanie works on an individual basis to reverse the self-harming cycles of stress, and to equip you with the tools to manage it in a way that's tailored to your needs. For more information about Stephanie, visit svardalifecoach.com
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ur friends at Speedflex are giving away three packages comprising a one to one induction, including body measurement analysis and a programme of classes in its London-based studio, worth £160 each! Speedflex offers high intensity interval training in a small group session, using their unique hydraulic machine technology. A Speedflex session includes a combination of Speedflex machines and eight auxiliary stations, providing an ever-changing and dynamic exercise experience. If you're one of the winners, you'll receive live feedback through heart rate monitor screens and have your progress evaluated with a complimentary body scan at your induction session. The technology behind the unique Speedflex machine allows you to generate a personalised resistance level, training at your optimum capacity, reducing (and frequently eliminating) post-exercise pain. You can perform exercises such as the power clean and press, squats and shoulder presses and the harder you push the machine, the more resistance you will face. Speedflex currently has six boutique studios in the UK and Ireland, with sites also located in Dubai and Dallas, Texas. The central London studio (33-36 Lombard street EC3V 9BQ) offers group sessions from 6:15am – 7:30pm on weekdays. For more information, visit speedflex.com
PRIZES WORTH
£480
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REISHI MUSHROOM POWDER
These wonders of nature have been highly prized for thousands of years and contain triterpenes, which have anti-viral and anti-microbial properties and help to modulate the immune system. Suffering from stress during the festive period? Your immune system will benefit from a boost so make a tea from reishi mushroom powder daily. £7.99 for 50g, £33.99 for 250g
ENJOY A
healthy Christmas
Be good to your body by including superfoods in your diet this winter
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he winter festivities can be fun but they can also be exhausting and leave you feeling a little jaded. So, this year don’t let stress get the better of you – enjoy the silly season while also looking after your body, mind and soul and come out the other side with some bounce. Including superfoods in your diet can make all the difference between burning brightly and burning out, and so here’s a guide to the best ones to incorporate into your daily routine from Indigo Herbs. They'll help you bust anxiety, boost your immune system, bounce back from excesses and feel your best.
ORGANIC SUPERGREENS POWDER
This highest ceremonial grade Japanese matcha is very rich in antioxidants and contains a brain relaxing chemical called l-theanine which encourages the production of alpha waves. These are the brain waves we produce when we are relaxed. To bust the seasonal stress this tea can be consumed throughout the day instead of normal tea and coffee. £11.99 for 50g
ORGANIC TURMERIC POWDER
If you’ve overdone it during the festive period then wake up your body’s systems with this antioxidant-rich blend of green superfoods. Bursting with vitamins and minerals and truly calming to the digestive and nervous system, Simply add a scoop to a morning smoothie and feel your body bounce back into the game. £6.99 for 100g, £14.99 for 250g
Not only is turmeric a liver tonic, it’s also an anti-inflammatory and an antioxidant and these properties can be especially useful to combat the effects of too much rich food and drink. Turmeric can be enjoyed in healing soups or curries, or make a golden milk by adding the powder to hot milk with a little honey. £4.99 for 100g, £9.99 or 250g
ORGANIC CACAO POWDER
This pure, unprocessed superfood is packed with antioxidants, muscle-relaxing magnesium and feel-good phytochemicals – there’s a reason why we associate chocolate with feeling good! Make a naturally sweetened hot chocolate or add to a morning smoothie and stimulate your happy brain chemicals. £4.99 for 250g, £7.99 for 500g
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ORGANIC MATCHA POWDER
Indigo Herbs sells a range of herbs, superfoods, wholefoods and aromatherapy products. Sourcing the finest quality ingredients from around the globe, the team are passionate about supporting people on their journey to optimum health and wellbeing. For details or to buy any of the products on this page visit indigo-herbs.co.uk
health REPORT
HEAD space 94 | WELLBEING NEWS 96 | CAMILLA DALLERUP 97 | BEAT FESTIVE STRESS 100 | HOW TO FIND HAPPINESS
Money talks
As much as we love the abundance of mince pies, novelty jumpers and singing (read wailing) along to Wham’s Last Christmas, the festive period can be as stressful as it is joyful – especially when it comes to money. ‘Tis the season to spend after all with the average household having splurged an estimated £753 extra on Christmas festivities last year. But this year take a second to reflect on the way you are spending, what you are actually buying and its impact on the world around you. Not only will this help you save money but will give your gifts more of a purpose. Here are some tips from Kitty Waters, host of the Kitty Talks podcast (kittytalks.com) for a stress-free, mindful shopping this Christmas:
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MAKE A LIST Take a few minutes to list every person you are getting a gift for. Then draw a column next to it and write down how you want to make them feel. This will send you on the right path for the perfect gift. In a third
column, write your budget for each and if inspiration comes jot down ideas for a gift.
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TRACK YOUR EXPENSES Keeping track of your spending doesn’t have to start and end around Christmas time. Planning your daily outgoings and tracking it in a notebook can significantly reduce stress and bad surprises at the end of the month. Make a commitment to respect the budget you initially set.
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FOCUS ON THE IMPACT A key to mindful spending is thinking about the impact of each purchase on your life, the life of your loved ones, and the world around you. Ask yourself – was this product made ethically? Do I agree with its purpose in the world? Spending can feel good as you are making a loved one happy, but can make you feel even better if you know you’re doing something good for the world too.
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THE BEST AND LATEST WAYS TO A HEALTHY, HAPPY MIND
Well BEING
IT’S A DOG’S LIFE
As the saying goes ‘let sleeping dogs lie’ and that is the case according to new research which dictates that you will get a better night’s sleep with your furry friend in the same room. After analysing 40 adults and their dogs over five months, the study by Mayo Clinic in Arizona concluded that having a pet present in the same room gave people improved shut eye. “We found that many people actually find comfort and a sense of security from sleeping with their animals. The relationship between people and their pets has changed over time, which is likely why many people in fact do rest with their pets in the bedroom” said study author Dr Lois Krahn.
3 COSY NIGHT IN ESSENTIALS
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Set the atmosphere with a scented candle to help you relax and unwind. Try this one from Soohyang in Champagne Supernova for a little added touch of luxury that will have the entire room smelling amazing. £35, fenwick.co.uk
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A night in wouldn’t be complete without a warming cuppa. Try Clipper Teas’ Super Green Organic Sleepy Decaf blend which has a calming effect, helping you to drift off into a natural night’s sleep. £2.19, clipper-teas.com
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Run a hot bath and fill it with Malki Dead Sea Aromatherapy Bath Salts With Frankincense Oil & Rose Petals for some undisturbed me time. £6.85, boots.com
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ASK THE EXPERT “How can I embrace negative emotions rather than fear them?” Kitty Waters, wellness & mindfulness expert, author and host of the Kitty Talks podcast (kittytalks.com) says:
When we are little we are quite often told – ‘don’t cry, cheer up, its not the end of the world’ – almost as if we are not allowed to be sad. Then, in later life negative emotions become things we fear and hold off. In fact, the opposite is true as the real richness of life is in the feeling. It’s important that we view ourselves as energetic beings and that we understand that our emotions should flow through us and not get stuck. Chinese medicine has operated this way for centuries, chi energy is encouraged to flow around the body while disease is seen as stuck energy. Practices like Chi Kung and Thai Chi help to keep things moving on a daily basis and only by really feeling our emotions can they flow through us. Ignoring them can have a catastrophic effect on our mind and bodies. If you pretend to be happy all the time it will only catch up with you at a later date. Next time you feel sad allow yourself to feel sad – it’s okay it will pass. If you are someone who has trouble crying, I encourage you to reconnect to your heart. Sometimes in life we shut ourselves down rather than letting ourselves feel and then when we want to connect to our feelings we can’t (if you only cry at films I am talking to you). To reconnect you will need to work through all the trapped emotions you have stored. The best way to do this is to journal back to the uncomfortable period of your life you are trying to forget. Write, cry and let it out, then slowly but surely you will reconnect to life. The richness of life is in the feeling.
LIVE YOUR BEST LIFE A pay rise or a good night’s sleep – which would you choose? Apparently the latter, as new research has revealed that the happiest of Brits feel well-rested most of the time with shut eye having a greater impact on our emotional state compared to a 50 percent pay rise. The study called The Living Well Index which was created in partnership with Sainsbury’s, aimed to measure what it really means to live well in Britain today with participants scoring out of a possible 100 on how content they felt with their lives. Sexual satisfaction, the health of relatives and feeling connected to the local community, also rated highly on impacting our happiness too. Yet surprisingly, income had little bearing on this as for the typical Brit, a 50 percent rise in disposable income contributed to just a 0.5 increase in their Living Well score. So when you snooze maybe you don’t lose after all?
[MANTRA] “Nothing ever goes away until it has taught us what we need to know” - Pema Chödrön
Writing worry off
If you tend to worry about upcoming stressful events, then prepare to take note (literally) as writing about your feelings may help you perform the task you’re concerned with more efficiency. A study from the Michigan State University measured participants’ brain activity to find that expressing emotions via the written word frees the mind making it more efficient to work towards a task causing stress. “Worrying takes up cognitive resources – it’s as though people who struggle with worry are constantly multitasking, they are doing one task while trying to monitor and suppress their worries at the same time” said lead author Hans Schroder. If ever there was a ‘write’ way to handle stress, then this could be it.
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celeb COLUMNIST yourself free. It’s fascinating how liberating it is and knowing what I know now, I could’ve done it years ago.
TWEET CAMILLA
@camilladallerup
Try this: prepare successfully for 2018
Like with anything in life, things work out best when we walk into a situation prepared. I’m not quite sure why we sometimes leave entering the new year to chance, as if it’s no big deal. Working as an athlete for most of my life definitely taught me that having specific aims and feeling ready to take on the challenge is vital for any successful outcome. Whatever goals, dreams and intentions you’re mulling over now are going to become your focus for 2018, so don’t leave it to fate – spend a little time this month nurturing those thoughts and ideas. Complete this exercise below to get started and get ready for the coming year:
Camilla Dallerup
Learn to let go
D
Each month our favourite motivation guru guides us back to the straight and narrow
ecember is the time of year when I think about everything that’s gone well and the things that haven’t over the past 12 months. I find it’s important during this period to take some quiet time to reflect, observe and plan the exciting new adventures and opportunities that lie ahead. I want to share a quote from Chinese philosopher Lao Tzu that is at the forefront of my mind at the moment, in case it also resonates with you – “when I let go of what I am, I become what I might be”. Sometimes, we can think we’ve let go of something, only to find out later on that it’s still lingering in our thoughts or subconscious. It’s not always a bad thing – it may just be that there’s still a seed of something left to explore and learn, as I’ve experienced in my own life and with my coaching and hypnosis clients. I had walked away from my professional dancing career after 40 years to fulfil my dream of having a life coaching business and writing books, but it wasn’t until 2017 that I finally let it go. I hung up my dancing shoes, handed back the dresses and officially announced my retirement to the audience this year, all in the same breath as revealing my second self-help book, Reinvent Me. As I was saying this very public farewell, I asked myself why I’d waited so long to do it. There’s not enough space here in this column to tell you all of the answers, but what I learned about myself was amazing. I urge you, if you’re holding on to something that feels stagnant in your life or that’s become a roadblock on your way, then wave goodbye, make peace with it and set
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Get a piece of paper and complete the sentence “I walk into 2018 wiser, because 2017 taught me...”. Make the answer as long or as short as you need. Write down your goals for the year (don’t worry too much about the logistics of them just yet) and how you’ll feel once you’ve achieved these. Next, answer the question “the most important thing to me in 2018 is... because...”. Writing all of these down will help you commit to them and give you clarity, as well as making them more tangible.
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Listen to your gut
Treasure Hunt: Follow Your Inner Clues to Find True Success by Rizwan Virk Anyone who comes to my weekly meditations or reads my books knows how much I love the subject of following our intuition – so you can imagine my excitement when I saw this book. Personally, I’ve always believed that this feeling can be guidance arriving in different ways and it seems that the author agrees with me, describing it as clues in the book. Although it’s very much tailored to business, it has a fresh and playful way of reminding us that to be successful in life, we need take notice of these signs when they appear. Rizwan encourages everyone to create a book of clues and note them down as they appear, so we end up with a treasure map guiding us towards exactly where we’re supposed to go. This book is a wonderful mix of profound, practical and motivational advice, along with some fabulous case studies of people who followed their intuition to a successful outcome. It’s also filled with helpful exercises to help you tune in and start to notice the clues all around you.
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festive STRESS
YOUR
stress-free 6
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Christmas
ADVENT CALENDAR 25 ways to up your wellbeing this season
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SPACE
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he countdown to the big day is on – but are you secretly biting your nails, anxious about getting everything done on time? According to a study by the National Accident Helpline, a quarter of us admit to being stressed during this period, with 20 percent feeling completely overwhelmed. With this in mind, we’ve created a list of easy tips to reduce the tension this December, so you can have a happy, worry-free Christmas! PLAN AHEAD “Make a to-do list so that Christmas day doesn’t creep up on you,” recommends Neil Shah of The Stress Management Society (stress.org.uk). “Jot down important dates such as the last post to ensure your cards and presents arrive on time!”
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Breathe fresh air Head out for a walk in a green space or change your route to work – research has shown this helps to boost your endorphin levels. December is a great time to venture out as the Christmas decorations and lights will be lining the streets!
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GET THE ESSENTIAL NUTRIENTS “Whip up a fresh fruit smoothie with chlorella or spirulina powder, as these give a great natural dose of nutrients which help us cope better, especially if you’re prone to becoming run down during a stressful period,” advises nutritionist Shona Wilkinson (superfooduk.com).
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Learn to say no Taking on too much and filling up your diary will only stress you out – remember you don’t have to attend every festive event, so give yourself permission to say no to some invitations. That way, you’ll enjoy the parties and celebrations you do go to more.
9 Go back to basics “Ensure that you have high levels of the feel good hormone serotonin,” says Dr Marilyn Glenville (marilynglenville.com). “Your body makes this from tryptophan, which occurs in foods such as fish, bananas and almonds – combine these with unrefined carbs, including brown rice or oats.”
STAY ACTIVE “Just 30 minutes of brisk exercise a day reduces blood pressure and releases endorphins,” says Dr Rupert. “A stroll in the park will provide oxygen replenishment as well, which is beneficial for your body, mind and energy levels.”
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USE DIGITALS
TRY MINDFULNESS “Download a mindfulness app on your phone so you can use it at home or on the go,” Dr Rupert advises. “Mindfulness has a positive impact on the strains of everyday life which reduces stress hormones such as cortisol.”
Remember to delegate Everything isn’t up to you! “Get the kids involved – they can decorate the house and wrap presents,” Neil advises. “Many shops and online vendors also offer wrapping services so you get a little extra help from them, taking more weight off your shoulders.”
“We live in an era where we don’t have to brace the crowds to do our shopping,” says GP Dr Rupert Critchley. “Order online and save yourself a lot of stress! Just remember to give yourself time in case there are delivery delays or you need to exchange items.”
Keep your sleep in check “There are many days of planning and purchasing, so it’s easy to get worn out before the big day arrives,” says Shona. “Instead of staying up, start in good time and plan your day better. This also gives your body and mind a chance to de-stress and recuperate.”
WATCH YOUR DRINK “Many of us are prone to a few too many during the Christmas season, especially when stressed,” says Dr Rupert. “Try to switch to a soft drink between alcohol and pace yourself. Alcohol acts as a depressant, causing fatigue and making anxiety harder to navigate.”
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festive STRESS
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Go natural “Ashwaghanda is an ancient ayurvedic herb that supports the mind in reducing anxiety and stress,” says Isabelle Nunn, nutritionist at Kinetic (kinetic4health.co.uk). “It can be found in powders, supplements and teas, as well as herbal extracts.”
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DON’T FORGET TO LAUGH “This is one of the best remedies for stress,” explains Dr Marilyn. “Many studies show that it boosts our energy, improves immunity and diminishes pain. Having a giggle triggers the release of endorphins, the feel-good chemicals that make us happier and relaxed.”
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Ask for help You don’t need to be by yourself in the kitchen. “Cooking alone can leave you frazzled,” says Neil. “You never know, getting the family involved can make everyone feel helpful and give them a sense of belonging where it can actually change a stressful experience into something fun.”
TAKE A BATH If it’s all getting too much, make some time for yourself and run a bath. Relaxing in warm water has been proven to increase serotonin and balance your cortisol levels – add some soothing bath salts with essential oils and light some candles to gain even more benefits!
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Forget perfection “Have a realistic expectation of how Christmas should be,” advises Neil. “Create buffer times where you do things slowly and peacefully, such as decorating the tree, and remember – making a memorable day is much more important than everything being perfect, so don’t fret over the little things that go wrong, just enjoy!”
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LISTEN TO YOUR GUT “The health of our gut bacteria plays a central role in our ability to manage stress and anxiety,” says Isabelle. “This is why it’s important to eat fermented foods that support bacterial growth, such as kimchi – these items also aid digestion and produce B vitamins.”
SEEK EXPERT ADVICE “If your stress levels become too overwhelming and you feel you can’t cope, make an appointment to see your local GP,” advises Dr Rupert. “They will help you deal with any underlying emotional issues and will offer guidance to see you through the festive period and beyond.”
DO A BREATHING EXERCISE
Keep an eye on your purse It’s really easy at this time of year to lose control of your spending, what with parties and gift-buying. Creating a budget will help you stay on top of things – you could also make your own presents or decorations to be more thrifty, too.
“Sit comfortably with a straight back,” says massage expert Beata Aleksandrowicz (beata. website). “Inhale through your nose for three seconds, exhale through your mouth for four seconds, then pause for three seconds. Repeat this for five to 10 minutes to calm your mind.”
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LIVE IN THE MOMENT “We’re all guilty of comparing our lives to others,” Dr Rupert tells us. “The popularity of Instagram has caused many to feel stressed that their lives are not perfect. My advice is to heavily reduce usage of these apps, be present and appreciate the small things over the festive season.”
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Buy small “Gift-buying is one of the most stressful aspects of Christmas,” says Neil. “It isn’t always easy to find interesting ideas to keep things different every year. Several creative stocking fillers over one big gift will give you a better chance of giving a present they’ll like.”
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LOOK AFTER YOUR BODY “It may be the season to be jolly, but that doesn’t mean you won’t be tempted to indulge in caffeine and refined sugar, especially if you are feeling overwhelmed,” explains Neil. “Instead, keep yourself and your guests well hydrated by drinking water or herbal teas.”
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Up your intake “Vitamin C is vital for the production of adrenal hormones which support our management of stress,” says Isabelle. “You can obtain it naturally through foods such as berries, kale, broccoli, red cabbage, watercress and peppers, which are also packed with antioxidants.”
ENJOY THE DAY “Ensuring that you and your loved ones have fun on the big day is the most important thing,” states Neil. “Try not to spend the build up beforehand worrying, fretting and stressing – remember to keep calm.”
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Head
SPACE
In pursuit of
HAPPINESS Looking to reignite a spark of joy in your life? Our experts reveal how we can embrace a little more happiness in our day
W
e all want to be happier – there’s no doubt about that. It’s one of life’s most sought after goals and makes everything else in our lives more meaningful. But what exactly is the key to contentment? And should we be pursuing it with such reckless haste? For Olga Levancuka, life coach and author of How to be Selfish (olgalevancuka.com), happiness is not simply a state to we should blindly aspire to. “We’re all led to believe that if only we were happier, life would be better. This notion is so deeply engrained in our culture, it’s hard to shake it off so we spend a lot of our time fantasising about how life would be if we were doing better in every aspect of it,” she explains. “But what we don’t realise is that when we feel happy it’s usually the result of the attitude and meaning we apply to every single moment. We often think about the bigger picture and we neglect the smaller pieces that make up the happiness puzzle. The more you stress about the end goal, the more likely you are to forget the tools you need to collect on a day-to-day basis to build it.” Remember when you were younger and ran around the garden care-free and happy, without even thinking about your emotions? That attitude certainly sets us in good stead for our younger years, but unfortunately other factors come into play later in life. “Most people have heard of the infamous happiness U-curve,” Olga notes. “Several studies over the years have shown that happiness is U-shaped, at its highest in youth, reaching the lowest point in midlife, and rising again in old age. This midlife low can be caused by a number of reasons. Many people that age are juggling careers, adolescent children and possibly caring for aged parents. It is also common for people to look back at the expectations they had when
they were younger and how they may not have been fulfilled.” But, don’t worry, it’s not all bad news – there are a number of things we can do at any age to help crack the happiness jigsaw and beat the happiness curve. Here, our experts share their top tips…
Recognise what you’ve achieved
We’re all guilty of dwelling on things we haven’t yet done, or areas in our lives where plans haven’t quite gone as expected, but it’s important to celebrate moments of success. “As you get older, it’s more about trying to find the balance in life and re-learning how to appreciate what you already have without stressing about things that haven’t gone according to plan,” Olga says. Chloe Leibowitz, life coach and nutrition adviser (chloeleibowitz.com), suggests writing a reverse bucket list. “Marvel in what you have already achieved, however big or small,” she says. “In order to boost our self-esteem, and ultimately feel happier, there is immense power in looking at all that we have already achieved, rather than what’s lacking or still needs doing. One great way to build a reverse bucket list is to spend time looking at old photos or memories – and think far and wide. It doesn’t have to be just what we consider the big things, like snorkelling in the Maldives, but the small moments too, like really being there for a friend, or finding the perfect gift for your partner and seeing their face light up. From this point you can work out if there are gaps for you, and forge ahead with the activities of your future.”
Remember you can’t always be happy
For Emily Esfahani Smith, author of The Power of Meaning: The True Route to Happiness, it’s
also important to manage your expectations. “Because our culture is obsessed with happiness, and we constantly get the message that a good life is a happy life, we expect that we should be happy, and that we can do things to make ourselves happier,” she says. “But we’re not designed to be happy all the time. Happiness is ephemeral. It comes and goes. And negative emotions and experiences—suffering, stress, anxiety, loneliness—are a common part of life. We shouldn’t shy away from them, but embrace them as opportunities for growth.” So, how can we use this knowledge to be happier? Many experts suggest that we shouldn’t ‘chase’ happiness, but rather prioritise and choose it. This means not obsessing over whether you feel happy or sad, but instead making small tweaks to try to optimise feeling of contentment. Recognise what gives you joy and try to spend as much time as possible doing these things.
Become empowered
Remember that you are the master of your own happiness and by feeling empowered to take control, you can make a big difference to your outlook. “Feeling empowered to get your life on the track you want it to be on is a little scary, but can really make you happy,” Chloe says. “Think about why you want to be happier and what it will give you in the long run. Keep that vision in mind as you begin to plan your way, goal by goal, to that happier future. Try to do some of the following… 1. Find the right form of self care and make it a priority - be that a regular yoga class, eating a certain way for health, walking daily or practising meditation. What have you always wanted to do, and yet always denied yourself the time? 2. Stop doing what you, or others, think you
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SPACE should do in life, and work out what you really want to be doing. 3. Look at the relationships in your life. Which serve you and bring you joy and happiness? Which are a toxic drain? Reserve your precious time for those who really deserve it, and who make you feel alive. 4. Openly love your body and how you look. Start with accepting your form for what it is, and celebrating it for the amazing things it is able to do. Build on from there and always resist the temptation to put yourself down.”
Find meaning
Leading a meaningful life lies in connecting and contributing to something beyond yourself,” Emily explains. “Having a family, doing work you’re proud of, contributing to your community, loving and serving others, expressing gratitude—these are the things that make life meaningful and happy.” Kitty Waters, the host of the inspiring Kitty Talks podcast (kittytalks.com), agrees with this sentiment. “What tends to happen as we get older is that we look at our lives and we get depressed because we are not doing something worthwhile with our time,” she says. “My advice is go out and help somebody else – perhaps by volunteering for a charity or an organisation. Whatever it is, just go and do something that is not simply about yourself. It has been proven that when people are doing things that are rewarding or altruistic their immune system increases, the oxytocin increases, their brain waves increase, and they live longer. You will very much find that you have a positive impact, and that will have an impact in your life too.”
Have a positive attitude
The final piece of advice from our experts is simple, but important. “Make having a happy day a priority,” Chloe advises. “’Good’ days don’t necessarily happen by accident - but we can definitely encourage them. Decide what kind of day you will have when you wake up and maintain those thoughts of positivity. Thinking ‘Oh great, it’s going to be one of those days’ because you spilt your coffee in the morning will only encourage the negative.” It’s also important to take responsibility for our own happiness, she adds. “It’s crucial for us to learn about what we do that encourages happy feelings – as opposed to relying on others to change things for us,” Chloe explains. “It’s no-one else’s responsibility to fulfil our needs or feelings. The more aware we are of what does and doesn’t make us feel good, the more likely we are to feel in control and able to live in the moment and experience ‘happiness’.”
Feel happier now!
Julie Montagu, yoga instructor, health counselor and nutritionist (juliemontagu.com), shares a quick, joy-inducing exercise you can do anywhere… Visualisation is one of the quickest ways to invite some lasting happiness into your mind and into your day. The following exercise can be done in 60 seconds or less, meaning you can utilise it in practically any moment when stress or anxiety begin to surface. 1. Begin by closing your eyes and deepening your breaths. 2. Visualise that your body is being surrounded by a shield of warm, bright colour. This can be one colour or many merged together, as long as they are glowing and vibrant. 3. Visualise this shield growing stronger around your body as it encourages feelings
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of forgiveness, peace and positivity. As you continue to do this, imagine that the shield comes into your body and that this mass of light spreads through every part of you. 4. Remember to keep breathing deeply as you visualise this colour spreading from head to toe. After a few more breaths allow the colour of the shield to disappear as you hold on to the positive thoughts and feelings that it brought into your body and mind.
SECOND EXERCISE
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the day will bring your feet back to life and get the blood moving in your lower limbs. This is especially beneficial for anyone suffering from diabetes.
4. IT CAN HELP WITH DEPRESSION AND ANXIETY
It’s no secret that any kind of holistic touch is very relaxing but when you massage certain points on your foot this can also help your body process any emotional-based issues you might be dealing with. Although this isn’t a cure for the problem, it can often alleviate some of the symptoms.
Why you should
TREAT your FEET
5. YOU MIGHT SEE A DIFFERENCE IN YOUR BEDROOM!
Looking to improve your sex life? A foot massage is a selfless gift to your significant other – it can help them forget about minor annoyances they’ve had to deal with throughout the day and it is a great form of foreplay.
6. IT CAN PREVENT FOOT AND ANKLE INJURIES
Massaging the feet can help with joint pain, as well as reduce muscle soreness. On top of this, when combined with foot and ankle strengthening exercises and stretching, it can prevent future injuries, as well as speed up recovery of existing ones. A short session three to five times a week will ensure that you minimise the risk.
7. IT HELPS WITH
This important part of our body plays an integral role in HEADACHES AND our everyday movement and overall health but is often MIGRAINES Numerous studies have shown that people suffering from headaches and migraines showed forgotten or overlooked. Here, the team from Foot improvement after receiving reflexology Active reveal seven reasons why you should treat your great treatments. Give yourself a relaxing massage and it may help to relieve pain and stress! feet to a massage every now and again 1. IT CAN EASE SORE FEET 2. IT WILL BOOST YOUR Whether it’s because you’ve had a hard workout ENERGY LEVELS at the gym or a long day with the kids, sore feet can be experienced for a wide variety of reasons. The heel of the foot can often be the part most susceptible to pain, and one of the most common causes of discomfort within the heel is plantar fasciitis. Foot Active’s Moji Pro products can be used to relieve symptoms and can even be frozen for an ice massage to help reduce inflammation! Combine this with some Foot Active arch-support insoles to wear during the day and your feet will thank you.
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Everyone is always busy, busy, busy… and this can lead us to feel burnt out. In these situations a simple massage can work wonders! Use Moji Foot Pro or Mini Pro to feel revitalised.
3. YOU’LL ENJOY IMPROVED CIRCULATION We spend all day in shoes, and often they can be tight and uncomfortable, meaning your feet are screaming for some love by the time you get home. A 10 to 15-minute foot massage at the end of
Find out more
Foot Active stocks a range of foot products including the Moji Foot Pro massager (pictured right, £22.99) and a number of different insoles (from £14.95). For more details visit footactive. co.uk.
health REPORT
TRY it
104| FLOTATION THERAPY 107 | HELEN SKELTON 111 | THIS MONTH WE’VE BEEN
Not just a pretty face
Whether you’ve caught the office cold, are battling the backlash of too much central heating or have over done it in the run up to the festive season – winter can leave our skin looking a little less than perky. But instead of reaching for potions and lotions, why not try face yoga? It combines face exercise, face massage, and acupressure to reveal healthier skin in just a touch. Regularly dedicating a few minutes every day could help to boost collagen and elastin, enhance overall wellbeing and improve circulation, resulting in a more radiant complexion. Try these tips from Danielle Collins, face yoga expert (faceyogaexpert.com) •Start by circling the eyes – this will help remove toxins, therefore reducing dark circles and puffiness. Using your index finger, gently tap around your eye area twice each way. •Then lightly touch under your eyes, moving outwards three times, making sure you don’t drag the skin. •Next try acupressure on your temples to help get rid of headaches and stress. Gently press the natural indentation which is either side of the eyebrows, on the temples for 30 seconds then massage each way. •Finally, to clear blocked sinuses, press either side of the nose bone for 30 seconds then massage to bring the circulation and glow back to a tired face.
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Try IT
Float
AROUND Let the stresses and strains wash over you with flotation therapy
I
f you’ve ever bobbed around the pool after a tiring set of lengths, then you’ve already tried a condensed version of a rising trend – flotation therapy. Fast becoming popular among those seeking respite from the strain of modern life, it can help lower your blood pressure, relieve pain and reduce anxiety. If relaxation and less stress is your bag, read on as we’ve got your covered.
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flotation THERAPY
WHAT IS IT?
Also known as sensory deprivation or isolation therapy, it usually takes place in futuristic pods filled with a mix of Epsom salt and water, which help you to stay buoyant. At London’s Float Works, clients spend the first 10 minutes of a session listening to calming music, followed by 50 minutes of silent floating. Aside from a light, which can be switched on from the pod, there’s nothing to do but float. “It’s an incredibly effective tool for managing stress levels and resetting your mind,” says Ed Hawley, co-founder of Floatworks. “We’re over stimulated and addicted to technology but with floating you have no choice but to be still – you can’t look at your phone, or talk to anyone.” Filled with 1,000 litres of water and 525kg of Epsom salts, the water is heated to 35 degrees and drained after each use before being put through a rigorous UV filtration system, and pumped back in.
WHY DO IT?
With a two-week waiting list for peak times and a second Floatworks centre in the capital in 2018, flotation therapy is gaining unprecedented traction. Why? We only have to look to the science behind it to be inspired to hit the nearest pool. A 1984 study found the technique to be “an effective means of teaching normal subjects to lower systolic and diastolic pressure and heighten their subjective perception of relaxation”. And in 2014, Karlstad University in Sweden, observed that participants who took part in flotation therapy recorded a 49 percent reduction in depression and a 46 percent reduction in stress. But, it’s not just the Swedes who know when they are on to a good thing. New to the market is Flothetta, an Icelandic therapy where participants wear buoyancy aides on their head and legs and float in a lagoon for extended periods. Travel company Iceland Beyond began offering ‘float packages’ there earlier this year. “It’s a part of a new culture that embraces moments of calmness and quietness,” says Birna
Gudmundsdottir, founder of Iceland Beyond, and herself a Flothetta devotee. “While floating, muscle tension, blood pressure and heart rate drop dramatically and stress related chemicals are removed from the bloodstream and replaced by beneficial endorphins.” Flothetta also sells its buoyancy aides online, meaning there is no barrier to you experiencing the restorative powers of floating (except, perhaps, grumpy swimmers at your local leisure centre). Flotation therapy is already big business in the US, where there are over 175 centres (including New York’s Aire Ancient Baths due to open a centre in Covent Garden next year), and an annual Float Conference. Two years ago, Justin Feinstein, an American neuropsychologist, opened The Float Clinic And Research Centre at the Laureate Institute for Brain Research in Oklahoma. Subjects with anxiety were placed in small pools, allowing him to research the clinical effects of floating. He found that an hour of floating helped shut down the amygdala – where the fight-or-flight stress response originates – which in the past had only been achieved through medication.“The experience is often one of total peace and serenity where you can silence the mind without any training,” says Chris Fuller at Manchester’s Float Level.
ANYTHING ELSE?
“I always recommend three floats over two to three weeks; the effects tend to last between one and four days but I have had customers say they have felt the effects for a week or more,” Chris advises. It’s not only pods that you can float in – at Italy’s Grotta Giusti, guests can experience a one-to-one breathing and floating lesson in its thermal pool, while being stretched and supported by a teacher. “The floating helps relieve pain and speeds up recovery from work-outs,” says Dr Nicola Angelo Fortunati, the hotel’s health expert. “The water is rich in magnesium, which many people are deficient in and can cause stress, insomnia and fatigue.” All that’s left to do is grab your cossie and lay back!
WHATEVER FLOATS YOUR BOAT DE-STRESS AT A FLOTATION CENTRE NEAR YOU
London Floatation Centre With herbal tea, fluffy towels and toiletries provided, you can relax without worrying about the essentials. From £50, londonfloatationcentre.co.uk
Float Level, Manchester Enjoy your own playlist or Float Level’s own ambient music as you float away your troubles in an open or closed pod. From £35, floatlevel.co.uk
The Float Spa, Brighton Anywhere that offers sorbet and tea gets our vote and that’s exactly what you get when you book an hour’s session. From £65 thefloatspa.co.uk
Floatarium Spa, Edinburgh Double your wellness efforts by making a day of your flotation therapy and teaming it with an infrared sauna session. From £45, edinburghfloatarium.co.uk
Float Norwich Getting silky smooth skin, a deep sense of relaxation and limbs that feel lighter than air in 60 minutes. From £55 floatnorwich.co.uk
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celeb COLUMNIST
works it out
I
Health & Wellbeing’s intrepid columnist stakes out the newest trends and takes on the latest challenges
like apple and I like cider, but throw vinegar into the equation and it’s a step too far if you ask me. Yet apple cider vinegar seems to be the go-to product for everyone from Hollywood A listers to my mum mates. Apple cider vinegar is pretty potent. My first encounter of it was years ago when a friend on a weight loss mission started drinking gallons of it diluted with water to shift lbs. It worked, but it stank – so much so that people started avoiding him and his bottle of cider homebrew. Since then I have steered clear of the stuff, ignoring the claims of Jenifer Aniston and Katy Perry that it’s the one product that will leave your hair shiny and your eyes white. That was until I asked my friend (the one my mum constantly describes as ‘the healthy one’) what her secret is. And yes, you guessed it – apple cider vinegar! She has a shot of it every day, always dresses salads with it and washes non organic fruit in it too. According to her, this is the reason why her skin is so clear and glowing, her eyes bright and white and her hair as shiny as if it were professionally blow dried. She’s not the only one of my pals who proclaims there are benefits to apple cider vinegar – another swears it clears skin tags, while one uses it to clean her sideboards and another says she always drinks it if she’s feeling bloated
or has had a weekend of alcohol and takeaways. Essentially apple cider vinegar is what’s left after the liquid from crushed apples is fermented by adding yeast and bacteria and it’s this bacteria that makes it good for your gut. It’s cheap and easy to get hold of and you’ll find it for around £5 in most supermarkets. So, last month, I decided to try it for myself. I wish I could write this and tell you all that my eyes are bright and my hair is shiny, but I have to confess, I couldn’t stomach the stuff. Every day I had a shot, I had the most acidic reflux I have ever experienced all day. Ingesting it made me gag and although I wanted to have it every day for a month it literally took a day for the acid taste to vacate the back of my throat and by the time I felt normal I didn’t want to do it again. Apparently, I was doing it too hardcore. Some of my friends dilute it with water and honey and those who do a shot of it neat admit that it takes a while to get used to. Most of my pals pour it on salads and some even on their skin to remove blemishes. There are so many associated health benefits to drinking apple cider vinegar – from lowering cholesterol to reducing the risk of heart disease – that it’s definitely worth giving it a shot (so to speak). And if, like me, you can’t quite keep it down, if nothing else you can give your cupboards a good clean.
This month Helen’s been... Supporting... HELP US HELP THEM Look out for incentives in Sainsbury’s – when products including Pantene, Aussie Shampoo and Olay are bought a donation will be made to The Royal British Legion and Poppy Appeal Scotland, charities that support military families.
Loving...
TOTS TO TRAVEL This is a holiday company specialising in holiday villas for families and everything from travel cots, nappies and even baby sitting is considered. The properties are privately owned and across Europe, and they’re definitely worth a look.
TWEET HELEN @HelenSkelton
Visiting ...
Getting to know...
LOWTHER CASTLE This wonderful place in Penrith provided history for the hubby, gardens for me and a gigantic wooden fort for my kids to run around on. What’s not to love? The renovated and restored property really does offer a superb family day out.
LEEDS A new city means a new start for me and my family and we’re now living in what I see as one of the most friendly cities in the North. Let me know what’s around and about and worth checking out! I can’t wait to explore more.
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Find the
PERFEC T PRESENT Fed up with trying to find the right gift for your loved one? Have no fear – we’ve pulled together a round up of the best presents on the market, meaning all you need to focus on is wrapping them! For the sun worshipper
Know someone who’s always chasing the sun’s rays? This award-winning tanning mousse could be the perfect present to help them achieve a luxurious deep bronze tan. Made with only certified organic and natural ingredients including cacao, coffee and mandarin, the revolutionary lightweight formula is free from artificial orange dyes and nasty toxic chemicals. Better yet, it’s cruelty-free and vegan! Cacao Tanning Mousse, £28, ecotan. com.au or Planet Organic
For the work-aholic
Treat yourself or someone special to some well-deserved me time with this luxury Feather & Down Sleeping Bag. The set contains all you need to wind down, relax and encourage a state of wellbeing to help aid a restful night’s sleep. Feather & Down Sleeping Bag, £15, boots.com
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For the busy bee
Allow the ancient art of aromatherapy to lend a little calm to this busy time of year by giving the gift of KINN Organic Bath Oil. A blend of natural and organic ylang ylang, lavender and tangerine essential oils soothes and relaxes the mind, while the powerful mixture of deeply nourishing oils, including grape seed oil, avocado oil and coconut oil (to name a few), intensely moisturises and helps to firm, smooth and improve elasticity of skin. It’s certified by the Soil Association COSMOS too. KINN Organic Bath Oil, £28, kinn-living.com
promotional FEATURE
For the friend that’s always cold
For those in need of pampering
The new Modern Botanicals range from Green People draws inspiration from nature and certified organic ingredients to stimulate, nourish and balance both body and mind. The range includes the Cypress and Tangerine Shower Gel and Body Lotion, the Eucalyptus and Mint Shower Gel and Facial Moisturiser, the Ginger and Lemongrass Hand Cream, the Ho Wood & Mandarin Hand Cream and the Leaf & Stem Shower Gel and Body Lotion. From £7.75, greenpeople.co.uk
Many of us would love to receive a gift that loves and warms us every single day and helps soothe unwanted pains. And with the YuYu Bottle you can give just that. At 81cm long, it’s the world’s first long hot water bottle. Easily filled with less than a kettle of water, the bottle stays warm for up to six hours and some of the covers even come with a wraparound tie, so you can actually wear it around yourself, completely hands-free. On top of this, the YuYu Bottle comes in delicious fabrics from cashmere to iconic Liberty prints. From £33, yuyubottle.com
For the vegan beauty queen
When life is busy, it’s usually our skincare routine that goes out the window. But this Christmas, encourage your loved ones to pamper themselves with SELF Skincare. Natural and 100 percent vegan, it looks luxurious, feels amazing on your skin and is totally cruelty-free! £51, www.naturalself.eu
For the fragrance fanatic
This trio of roll-on perfumes from all natural brand Pacifica is a perfect Christmas gift. Featuring Indian Coconut Nectar, Tahitian Gardenia and Sugared Amber Dreams, the signature blends contain essential and natural oils and are made without phthalates, parabens, mineral oils, GMO, propylene glycol, and artificial color. They’re also 100 percent vegan and gluten-free. Pacifica Winter Dreams Roll-On Perfume Trio, kijaniliving.com, £25.99
For the anti-ageing goddess
Help your loved ones turn back the clock and boost their skin’s collagen production with the limited edition 30-day Christmas set from Skinade. Developed by leading UK scientists, Skinade is a multi-award winning, natural peach and mangosteen flavoured anti-ageing collagen drink containing a patent pending formulation of active ingredients that aims to boost your body’s natural production of this important protein and hyaluronic acid. It is designed to improve the way your skin looks and feels in as little as 30 days – and is the perfect gift for the friend who’s always moaning about her wrinkles. £105, skinade.com
For the manicure lover
Looking for a stocking filler for a beauty addict? A Maggie Anne nail polish could be just what you need – with more than 30 shades, there’s something for everyone! The brand’s polishes have won numerous accolades including the Best Natural Nail Polish award from our sister magazine Natural Health, and are also vegan and toxin-free. £8.95 – 10.50, maggieanne.co.uk
For the wellness warrior
Give your loved one a vibrant chrankret, otherwise known as a chakra blanket, this Christmas, to help them reach a complete state of relaxation and comfort. Inspired by the Indian philosophy, chakras have seven centres in which energy flows: the root, sacral, solar plexus, heart, throat, third-eye and crown. This cosy fleece blanket comes with a cushion cover and can fold out to the size of double bed, allowing the recipient to be engulfed by its soft and gentle feel. £25, reflotherapies.co.uk
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GO GREEN
promotional FEATURE
MILKING IT
Whether you’re a vegan or simply searching for new ways to consume less dairy, Koko Dairy Free’s coconut milk is a new one to put on your radar. With no added sugar and only 16 calories per 100ml, it’s one of the lightest plant-based milks available. Plus it has a fresh and pure taste, making it ideal to go in tea and coffee, cereals, and smoothies. On top of this it’s also free from soya, nuts and gluten and contains no artificial flavours, colours or preservatives. This is a great option for those who are sugar and health conscious. £1.50, Available in Morrisons, Waitrose, Ocado and Tesco.
If you struggle to include superfoods in your diet, why not try a powder blend that will give you a whole variety of them in just one scoop? This SuperGreens powder blend from Indigo Herbs boasts an antioxidant-rich and energyboosting formula, combining greens such as wheatgrass, barleygrass, chlorella, spirulina and moringa to keep you feeling your best. Add to breakfasts, a post-workout smoothie or simply as an energy boosting shot. When taken daily the blend can boost the immune system, combat stress and improve brain power thanks to its inclusion of vitamin B. £6.99 for 20 day supply, indigo-herbs.co.uk
STAY REFRESHED
If a trip to the vending machine is your post-workout weakness, then Ricola’s sugar-free sweets could be your new kit bag bestie. Packed with 13 delicious Swiss herbs, bursting with flavour and only six calories per sweet, they will keep your mouth refreshed and your taste buds happy. Available in a range of flavours, they are sugar-free, gluten-free and dairy-free but full of flavour. Find them in the confectionery aisle. £1.35, ricola.com
TASTE THAT PACKS A PUNCH
Health STAY INSPIRED
Achieve weight loss success by being constantly reminded of how far you’ve come with this bracelet from Motivacelet. Discreet enough to be kept private, visual enough to keep you going, with Motivacelet you literally wear your weight loss. Add a bead for every pound lost and create not only a beautiful piece of jewellery but also a visual reminder of what you’ve achieved. Prices start at £16 available from motivacelet.com
For those who love baking, but are still conscious of staying healthy or within dietary requirements, Foodie Flavours is a great option. The natural raspberry flavouring is suitable for vegans and vegetarians as well as being gluten-free, dairy-free, egg-free and with no added sugar. Use it in cooking, baking and dessert recipes or in yoghurts with a little honey to sweeten if needed. Plus the ingredients are natural or organic, sourced from producers around the world. £3.99, foodieflavours.com
HEROES Ideas to support your health this month
FOR THE DETERMINED
For the yogi who pushes every stretch further, the athlete striving for gold, the gym novice and the person who says “I’m new to this whole health and fitness thing” – this is the equipment for you. Determination may be a state of mind, but it never hurts to have the right products too. The RUGGEDSTOCK sports bag and wash bag are designed to help you on your journey, wherever you’re headed. Tough, durable and stylish, they are for the go-getters and the non-quitters. Sports bag, £54. Wash bag, £22 ruggedstock.com
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Indulging with Jim Jams spreads Chocolate spread and healthy wouldn’t usually be two items paired together but it seems Jim Jams has done a pretty good job of it. It may sound too good to be true but this chocolate spread boasts 83 percent less sugar compared to other competitors as well as being gluten-free, suitable for vegetarians and diabetic friendly. Ideal for those with a sweet-tooth, this could be a better option when you feel the need to satisfy your fix for chocolate. Naturally with all these healthy claims, I was a little skeptical as to whether the taste would be up to scratch. Yet I was proved wrong – big time! I wouldn’t have been able to tell it contains less sugar as the flavour hadn’t been compromised, and it easily rivaled the taste other chocolate spreads. Plus the possibilities are endless when it comes to eating – it’s ideal for spreading on toast or pancakes, adding to porridge or if you’re like me – eating it straight from the jar. It definitely seems like something to keep a supply of in your pantry. If you are looking for something a little bit healthier (especially with Christmas on the way) give this a go! £2.59, jimjams-spreads.co.uk
This month
WE’VE BEEN…
Topping up our Our top rated picks of all that’s new in vitamin D the world of health and fitness tested After Christmas I often have nothing to look forward to with the dark and cold nights leaving me feeling a little run down and obsessively googling cheap flights to anywhere hot. But if jetting off isn’t realistic (because let’s face it, we’re all broke during January) you can get a small dose of that sunshine feeling by upping your vitamin D. Dubbed the sunshine vitamin (as levels increase when you’re exposed to sunlight), vitamin D regulates the absorption of calcium and boosts the immune system. BetterYou’s Dlux 3000 Vitamin D Oral Spray is a quick and easy way to get your dose, as it’s delivered straight to the bloodstream. Although it’s no seven-nights all inclusive in some Spanish resort, it’s a great way to give your body a much needed boost this time of year. £7.95 for 3 month supply, betteryou.com
by H&W’s Georgia-May Collings
Taking a dip
Saying goodbye to hair ‘mares
When winter rolls around, it’s always a good time to switch up your beauty routine and invest in products that are a lot more nourishing to help you brave the chill. In particular, the season can be a stressful time for our locks. Whether it’s freezing temperatures creating brittle ends or central heating encouraging pesky frizz – hair can often be left needing a little TLC. While it may seem like an obvious idea to go for a conditioning mask, I have been trying out the Philip Kingsley Elasticizer which is used pre-shampoo. Originally created for Audrey Hepburn, the treatment has a cult following and it’s easy to see why. I simply applied to my hair when wet then washed and conditioned as usual. And as for the results, as the name suggests, my hair had added elasticity as well as moisture, shine and bounce. £31, www.philipkingsley.co.uk
December may not seem like the most opportune time to go for a swim, but this month I have been a regular at the pool. Unlike other sports, swimming uses nearly every major muscle group in your body, providing a total body workout. It’s a low-impact exercise which is great for those with joint or muscle pain. In fact a 30-minute swim can translate into several hundred calories burned. So brave the winter nights, get off the sofa and you’ll reap the benefits.
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10%
FOR DISCOUNT USE CODE yourfitness10
houghtful gifts for body and mind Friendinabox offers thoughtfully sourced gifts in an eye-catching letterbox-friendly blue box, along with a “typewritten” letter, to anywhere in the world. Surprise a friend or loved-one in need of a little “pick me up” or “just because” gift. friendinaboxuk
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friendinabox.co.uk
#friendinaboxuk
HEALTH & WELLBEING DEC 2017 ad master_HEALTH AND WELLBEING 20/10/2017 16:22 Page 113
Be Motivated and Productive without Stress High achievement often comes with high levels of stress, but it doesn’t have to. I am Dr Bhavna Jaiswal, a Chartered Psychologist specializing in motivation, stress and relationship management. I am an expert at helping you achieve more while reducing stress so that you can live a better life. When your goal is to be the best in your industry and to truly change the world, no detail is too small and every challenge is a potential stressor. I can help you cut through the stress to unleash your true potential. If you’re not achieving what you think you should, I can put you on track to achieve even more than you thought possible. I am dedicated to helping you to live the best life you can. Contact us today at: 07481809129 to get started. Email: bhavna@nelumboconsultancy.com
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Final SAY
Fit and Famous...
Tess Ward
We caught up with the Le Cordon Bleu trained chef, food blogger and author who spoke to us about her health and fitness routine. What is your favourite signature dish?
The most popular recipes from my cookbook have got to be either the cauliflower cheese toastie or the lamb meatballs with spiced rhubarb sauce and pistachios. But I think my favourite to make and eat is smoked duck salad with chicory, pomegranate and mint because it’s so easy and tastes delicious.
“The reason I like to travel so much is to eat in new places and get inspired by new cuisines”
What inspired you to start cooking?
A desire to eat good food at every meal. I view any dish I don’t enjoy as a waste. The reason I like to travel so much (other than work) is to eat in new places and get inspired by new cuisines.
What is your favourite way to work out?
I love boxing and yoga and if I really want to sweat then spinning is my choice. I like to try new places and workouts as it keeps it interesting.
What is your exercise routine like?
How do you manage work/life balance?
Rocking the athleisure trend
I work out five times a week, but this will be a range of classes and exercise of mixed intensity. If you do too much cardio you burn out, so the slower, more relaxing yoga classes are key!
Getting enough sleep, eating healthy most of the time and enjoying my quiet time.
What are your rest day treats?
Having a rest is a treat itself! But if we are talking food, probably cookies.
What is on your workout playlist?
Kaytranada, GoldLink and Kendrick Lemar – I like to listen to hip hop when I work out.
What is your biggest motivation? The amazing release my body feels after a workout – this can be mental relaxation and an amazing stretch from yoga, or the buzzing endorphins from a spin class.
Enjoying some sunshine Picking the freshest ingredients
To keep developing my work and creativity as a chef and to collaborate with people who inspire me.
How do you relax?
What is your proudest fitness achievement? Climbing glaciers in the Swiss Alps this summer. It was amazing!
What are your ambitions for the future?
Baths and chatting on the phone to friends. I also love spending time with my family, going on country walks and of course cooking. Enjoying a healthy smoothie Working out with friends
Tess is working with Sweaty Betty on a series of exclusive food events for which all the proceeds go to the Coppafeel Charity, for breast cancer awareness
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