LIVE TO 100 WITH DR HILARY JONES
Live to100 Food & drink special
with Dr Hilary Jones
In association with
Exclusive interview with
Healt hy Rec i pes
Facing the fats:
What you need to know
Eat to the beat! Embrace healthy nutrition
www.celebrityangels.co.uk AUTUMN 2016 | Â£3.99 ISSN 1758-597X
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In the latest edition of Live to 100, Dr Hilary Jones focuses on the importance of embracing a healthy diet and lifestyle, with advice, inspiration and tips for everyone
e think a lot about food in this country, from the myriad cookery books, TV programmes and blogs that exist to the vast amounts of media attention paid to the latest wonder diet or ‘superfood’ ingredient. There’s so much information out there, in fact, that it can be hard to differentiate between what’s reliable and what’s bogus. This is a serious issue, because in a world where obesity is soaring and illnesses such as type 2 diabetes and heart disease are increasing, it’s more urgent than ever that we look at our diet and lifestyle to determine what needs changing—whether it’s to fix existing health issues or prevent future problems. We can’t do this, however, if we aren’t equipped with the right information. This is where Live to 100 steps in. Our special food and drink edition is not about short cuts and quick fixes—instead, we want
to give you the right tools for transforming your health. We also take a look at a range of other topical medical issues, from diabetes to heart health, offering all the sound advice and information you’ve come to expect in Live to 100. Many of us will need reminders, guidance and encouragement when it comes to embracing a healthy lifestyle. That’s what the following pages aim to bring you, so that you can live life to the full. •
DR HILARY JONES www.drhilaryjones.com
Live to 100 with Dr hilary Jones | 5
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10 HELP WITH YOUR HEALTH
Britain’s favourite TV doctor, Dr Hilary Jones, discusses some of the biggest health challenges we face today, and how we can solve them
Food & Nutrition
19 GO WITH YOUR GUT
We investigate the possible health benefits of probiotics
22 THE WHOLE TRUTH
In recent years, there’s been a fashionable trend to shun carbohydrates to keep weight down. Live to 100 explores the fact behind the fad
26 FACING THE FATS
From the benefits to the risks, Live to 100 explores the facts behind fat
30 SUPERFOOD SUPPLEMENTS
There are many foods toted as ‘superfoods’ due to their high nutrient content, and now there’s a growing trend for super food supplements. Live to 100 explores all you need to know
36 GET JUICED
The juicing trend can help you and your family get more than your five-a-day. We share a selection of refreshing recipes
38 KITCHEN KIT
Kitchen aids for the healthy cook
41 THE SWEETEST THING
Sugar has been linked to life threatening diseases, yet many of us are dependent on it. However, there is a sweet alternative—Live to 100 investigates
44 COCONUT WATER: IN A NUTSHELL The latest health trend, favoured by celebrities and sports personalities alike—is coconut water all it’s cracked up to be?
46 HEALTHY RECIPES
We all know the importance of healthy eating but increasingly hectic lifestyles often leave us reaching for quick, unhealthy options. We bring you a mouthwatering celebrityangels.co.uk
selection of healthy recipes that are quick and easy to prepare, from breakfast to dinner
52 HEALTHY EATING WITH
WAITROSE Healthy eating doesn’t have to be dull—here are three soul-warming healthy recipes to indulge in this season
54 COOK LIKE A PRO
Eating healthily may mean that your culinary skills need updating. Here, Live to 100 shares some of the best healthy cooking courses in the country
56 SHOULD YOU MAKE THE
CHANGE? Adopting a vegetarian or vegan diet can have many benefits
63 BOTTOMS UP
During winter, our bodies decide that staying warm is more important than hydration. Live to 100 looks into how
46 44 LIVE TO 100 WITH DR HILARY JONES | 7
water is the key ingredient to staying healthy whatever the season
66 BaBy NutritioN WheN WeaNiNg Your baby’s first foods can dictate their eating habits when they grow older. Here, we look at the best foods for weaning your baby
71 top of the Class
Live to 100 explores how nutritious meals can help your child succeed at school
74 liviNg With a heart CoNditioN With the right advice, information and support, managing your heart condition can be straightforward
77 diaBetes MaNageMeNt
Diabetes is an increasingly common condition with amputations reaching a record high in 2016 due to lack of diabetes foot care. Diabetes prevention and management is key for better foot health
80 fitNess iN the hoMe
No time? No equipment? No money? No excuses! Get fit in the comfort of your home with these quick but effective workouts
85 Weight to go
Live to 100 explores some of the biggest myths around weight loss
101 Cold or flu? What you Need to KNoW Colds and flu are common but debilitating illnesses. Here, we detail some of the best remedies and preventative measures
103 aN urgeNt proBleM
Urinary incontinence is a common condition that many sufferers are reluctant to discuss, preventing them from asking for help—but there are many treatment options available
105 BeloW the Belt
There are certain conditions that many of us are too embarrassed to talk about— namely anything below the belt. Live to 100 explores the most common intimate health issues, and how to deal with them
109 eNter saNdMaN
Sleep is essential for our health and wellbeing. If you struggle to nod off, you’ll know how much it can affect your daily life. We share expert advice on how to get a good night’s sleep
113 tiMe out
Live to 100 presents five of the best UK spas
117 guard your guMs
Gum disease is the number one cause of teeth loss in adults in the UK. We explain more about the disease, and preventative measures
121 paiNful JoiNts
We all want to maintain a youthful glow for as long as possible, which is why the skincare industry is booming. But what products can actually make a difference to our skin?
125 play it safe
90 forever youNg
96 aNNoyiNg allergies
Tired of sneezing, wheezing and itchy eyes from allergies? Well, enough is enough—we look into the causes and how to manage allergies in the home
8 | Live to 100 with Dr hilary Jones
Whether you suffer from arthritis or have painful joints this season, we share the information you need to combat joint pain the natural way Protect not only your health and peace of mind, but also your finances with adequate health insurance cover
129 produCts & serviCes
Our pick of the best products that will help you live a healthy lifestyle
celebrity PUBLISHER & CEO Kevin Harrington SENIOR EDITOR Hannah Guinness DEPUTY EDITOR Samantha Coles ART EDITOR Friyan Mehta EDITORIAL ASSISTANT Hanaa Foura PRODUCTION DIRECTOR Joanna Harrington PRODUCTION COORDINATOR Ellie Hicks ADMINISTRATOR Adam Linard-Stevens PUBLISHED BY Celebrity Angels © 2016 all rights reserved
Live to 100 with Dr Hilary Jones Celebrity Angels Suite 2, 143 Caledonian Road, London, N1 0SL Tel: 020 7871 1000 Fax: 020 7022 1694 For sales enquiries call: 020 7871 1000 WITH SPECIAL THANkS TO Dr Hilary Jones and Kim Chapman
All material in Live to 100 with Dr Hilary Jones magazine is wholly copyright and reproduction without the written permission of the publisher is strictly forbidden. The views expressed in this publication are entirely those of the authors and do not necessarily represent those of Celebrity Angels. The information in this publication is carefully researched and produced in good faith, however, neither the publisher nor the editors accept responsibility for any errors. The Celebrity Angels Series is published in the UK under licence by Damson Media Limited. Damson Media Limited is registered in England and Wales under registration no. 07869300. Disclaimer: Live to 100 with Dr Hilary Jones has been produced as a family health guide. It does not constitute professional medical advice. In no way does this publication take away your responsibility to seek professional medical advice should you have concerns regarding your health. Please visit your GP should you require professional medical advice.
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Help with your “
"Weight loss has to be worked at—there are no magic potions that give you a shortcut."
Q: When it comes to our health what should everyone be concerned about, and conversely what receives too much attention? HJ: I think mental health issues are of increasing concern. People are worried about what they hear in the news, people are worried about money, people are worried about jobs, people are working under a lot of stress, people are fearful of what they’re hearing about terrorism around the world. We seem to live in a world where we have an increasing population but less and less sociability, and people are feeling isolated and marginalised. Another cause of mental health problems are difficulties with relationships, people who don’t have very good coping skills when the going gets tough. There’s so much reliance on emails, computers and electronic games that actually talking to people, eye-to-eye contact, empathy and sympathy seems to be diminishing and I think that this is one of the reasons why we’re seeing so many people who are stressed, so many suicides, particularly in young men—which is a huge global issue that nobody seems to be talking about. 10 | LIVE TO 100 WITH DR HILARY JONES
We simply don’t have the ability to share our problems with people we trust and people close to us, and we don’t have enough resources in the NHS or elsewhere to help people quickly when they need it. I think another issue is obesity. The epidemic shows no sign of abating so we’re seeing the consequences of that with cardiovascular disease, strokes, type 2 diabetes—it impinges on mental health as well so this is storing up huge problems for the future. Alcohol consumption continues to rise, a lot of people escaping from their stress into binge drinking or chronically heavy drinking and we’re seeing a huge rise in alcohol-related social problems and physical problems such as liver disease, amongst other things. Antibiotic resistance is increasingly becoming an issue, if you look at the number of people dying from sepsis because there are no antibiotics that work quickly enough to treat infections. It also means that operations like hip replacements and abdominal surgery would have to be thought about very carefully as they could be a much higher risk in the future. Q: Do you think there are any health topics that get too much attention in the press? HJ: Yes, we continue to tell people that there are miraculous weight loss products out there
that can give you a short cut to weight loss— well there aren’t any, and I wish the media would stop pretending that there are. Weight loss has to be worked at and there are no magic potions that give you a shortcut. I also think that we constantly see articles about the NHS in crisis and what annoys me about that is that yes, the NHS is struggling financially, but in patches it is nothing short of magnificent, largely thanks to the staff that work in the NHS and hold it together, people who work over and above what they’re paid to do and who really care about people and keep the NHS going. We need to cherish and preserve it—it is under threat but it’s not in crisis, and certainly there are many more people who are very satisfied with the service they get rather than those who’ve been damaged by it—although reading the papers you wouldn’t get that impression. I also think that the press over play promises of breakthroughs. Whether it’s cancer or dementia, it’s great to read about research and things that might help in the future but we shouldn’t give people false hope as much as we do, and we should temper the research with information about what is actually happening on the ground today. Q: A recent survey of global trends found that obesity was second only to smoking as a cause of premature death in Europe, and that men are more likely to die prematurely than women if they are overweight—why is there this imbalance? HJ: I think men have always tended to neglect their health. Compared to men, women are twice as likely to visit the doctor. Men have been brought up by their mothers on the
Britain’s favourite TV doctor, Dr Hilary Jones, discusses some of the biggest health challenges we face today, and how we can solve them
Q: The latest food craze, ‘clean eating', seems to attach a moral dimension to food. Is this a healthy attitude? HJ: Well it’s a trendy term for describing options that we already have. We’ve gone through the phase of calling food 'toxic', we talked about detoxing and we’ve talked about superfoods, and now we’re talking about clean eating. So it’s basically terminology, but it all boils down to the same thing which is if we
Deprivation doesn’t work, so anything from the cabbage diet onwards that deprives you of the things you occasionally like is not going to work.
whole and therefore if someone looks after their health rather than themselves they tend to self-neglect. They’re also less able to talk about their problems. Women are much better communicators and they’re willing to share their problems whereas men tend to bottle them up. Men might regard their beer belly as a badge of honour rather than a problem, and tend to make a joke of it, whereas women are more health conscious in that way. Men tend not to care about their diet so much, and I guess are more likely to be embarrassed about approaching the doctor once they’ve got symptoms, they’re more fearful of the treatment than they are of the diagnosis. I think there are lots of reasons and this all applies to obesity as well. Men think it’s never going to happen to them, they still think they’re 21 and are going to play football for England, even at the age of 50 when they chain smoke and are five stone overweight.
eat too much processed, pre-packaged, altered, adulterated food rather than raw, organic, low fat, low salt, low sugar foods which are free of preservatives, stabilisers and flavourings, we’re asking for trouble. I don’t think there’s been any revolutions in healthy eating, we can call it what we like and if 'clean eating' appeals to people as a concept then I have no problem with that, but at the end of the day, the right approach is moderation. I think the occasional treat is okay, but it’s important we don’t get addicted to them. We just need to be a bit self aware and disciplined and keep the foods that we might love but might not be healthy to a minimum and have them as the occasional treat rather than every day.
Q: Do you think we have a problem with moderation when it comes to food? HJ: There’s very little middle ground and there should be. It’s not all black and white, there’s no one food that is bad but it might be if that’s all you’ve ever had, and that’s the trouble. So many foods are available everywhere and there are so many fast food chains and so much attractive packaging and TV advertising, that it’s very easy for people who are stressed and in a hurry and say they haven’t got time to cook for themselves to just reach for something that’s very satisfying. Often that’s the wrong choice, so I think we need to give ourselves more time to prepare and enjoy healthy food and develop a palate and a taste for those things. Q: Would you say that media coverage of health issues can sometimes create confusion? For example, the case for and against saturated fats seems to change all the time, with a recent study linking a diet rich in saturated fat to early death. HJ:. Oh very much so, I think that’s one of the reasons why people have turned away from medical advice is because we have created this confusion—50 years ago doctors rarely contradicted each other, but these days there’s always one expert to give you a complete opposite view of another expert. We’ve had
Live to 100 with Dr hilary Jones | 11
work, so anything from the cabbage diet onwards that deprives you of the things you occasionally like is not going to work. The genetic issue—discoveries on a daily basis of the genes that make you fat, well we don’t know a tiny percentage about the genetics of obesity yet, and whilst there will be some genetic influence it will be minor and it’s much more important that we adopt healthier lifestyles. Bariatric surgery gets a huge amount of coverage. It’s easy to see why people might believe that this is the answer to all their problems, part of their healthy stomach removed or stapled, or sewn up and bypassed, and there are now over a million people in this country who might be eligible under the criteria for stomach surgery, but it’s not the answer. Each operation carries a risk, costs £6,000 or thereabouts, and we know that if people get the right help almost everybody can lose weight without recourse to surgery. I’d much rather we spent the same amount of money that we’re thinking of spending on bariatric surgery on helping people to prevent getting overweight in the first place.
Q: What are the biggest myths surrounding healthy eating and exercise? HJ: I don’t believe there is any such thing as a ‘superfood’. Some foods are healthier than others, full stop. But a good variety of all of them is the way forward. Deprivation doesn’t
Q: Public health officials think we should now take vitamin D supplements in autumn and winter. Should we take this seriously? HJ: There’s no doubt that a lot of people are deficient in vitamin D, and this might be making them feel low in energy, with aching
12 | Live to 100 with Dr hilary Jones
muscles, and they don’t know why. A lot of people don’t get much vitamin D in the autumn and winter months, as the sun is hardly sufficient, and then we use sunblock to prevent sun damage these days so that’s also blocking out a lot of the sunshine on their skin that creates most of our vitamin D. We can either take supplements or eat things like fortified cereals and bread, and eggs, to counterbalance this. Q. What about spending 10 minutes out in the sun every day without sunblock? Would that help? HJ: Oh absolutely. I think we’ve underestimated the fact that exposure to sun is actually beneficial as well as potentially harmful—I think the harmful part of it is spending hours and hours in the sun getting burnt on regular occasions. As long as we avoid burning and we just have some exposure during the spring and summer, ten to 15 minute's sun exposure is probably all we need. Q. Antibiotic resistance is another area of increasing concern, as you mentioned earlier. What can we do to combat this? HJ: It’s potentially fixable but it’s a huge threat at the moment—W.H.O. (the World Health Organisation) consider it one of the biggest threats to global health today. What’s happened is that antibiotics have been overused since their development during
big controversies about HRT, whether it’s the best thing since sliced bread or whether it’s dangerous, similar things about the oral contraceptive, whether it’s the best form of contraception ever or whether it’s potentially harmful. We’ve also had conflicting reports on alcohol and how much is safe to drink, including in pregnancy, conflicting evidence about exercise and whether you need to do 30 minutes four times a week or whether you can do this high intensity training for five minutes once a week, and get the same effect. This applies to low fat and high fats as well. If you take out fat, you have to replace it with something else and in the last 20 years we’ve been replacing it with sugar and carbohydrates, and that’s undoubtedly fuelled the rise in obesity rates and type 2 diabetes. We should all be eating more protein to satiate our appetites and we should eat less starch, and have healthy fats, because what’s important is not the total amount of fat but eating polyunsaturated fats: nuts and seeds and vegetables rather than too much of the processed foods which contain a lot of saturated fat.
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If you take out fat, you have to replace it with something else and in the last 20 years we’ve been replacing it with sugar and carbohydrates, and that’s undoubtedly fuelled the rise in obesity rates and type 2 diabetes.
the Second World War, when they were truly miraculous and saved millions of lives. Then we started using them for every minor ailment unnecessarily, and consequently microorganisms have developed this resistance to many of the commonly used antibiotics, so this has resulted in infections which don’t get better. We’ve got multi-resistant tuberculosis that’s beginning to kill more people now, we’ve got people dying of sepsis who would have survived before when antibiotics were more potent, and for the future we’ve got this risk of straightforward operations being too dangerous to perform. What we have to do is first is stop bullying doctors to prescribe when we get a cold, and doctors need to be stronger at saying no. Of course this will only work if it’s done globally because as everybody knows you can go into a pharmacy in Spain and buy antibiotics without a prescription—that’s crazy, that has to be stopped. Also we need pharmaceutical companies to be given financial incentives to develop new antibiotics that work in different ways, to overcome microorganism resistance. If someone takes an antibiotic for one week they’re not going to earn nearly as much profit for a company as someone that’s going to take blood pressure tablets for 30 years. So we need to change the way pharmaceutical companies are rewarded for their research and development in antibiotics.
hours to look after ourselves. My third tip would be to normalise weight because that causes so many problems. My fourth would be to do what makes you happy, provided it doesn’t hurt anybody else, and it’s not damaging you. Five: be nice to other people. I think there’s a great reward to be had for sharing out the love. It sounds like a cliché but you can see the look on people’s faces when somebody says something that makes them smile, makes them laugh, you see it around the world even in the poorest countries— people are cheered up by the kindness of others and we can have a bit more of that in our society. •
14 | Live to 100 with Dr hilary Jones
Q. If you could give your patients five key pieces of advice when it comes to healthy living, what would they be? HJ: Number one would be to exercise regularly, I would much rather prescribe exercise than any drug. Exercise is such a brilliant preventer of illness, it also perks people up, it makes them feel happy and energised, it keeps their weight down. It has so many benefits psychologically and physically that it has to be my number one piece of advice—but of course it has to be fun, find something you enjoy. My second one would be for people to devote one hour every day to themselves, for their mental and physical health. Put one hour aside in your diary everyday to have a think about where you are, what’s going wrong in your life, what’s going right, where you want to be, whether you’re looking after people around you. We should be able to find an hour a day in 24
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How does WBV Work? Newton’s Second Law of Motion states that Force = Mass x Acceleration. While traditional weight training works by increasing the Mass part of the equation, WBV achieves the same result by increasing the Acceleration – while you’re making gentle movements, or even just stretching, standing or sitting. This is possible because WBV acts on both your slow- and fasttwitch (white) muscle fibres at the same time – unlike traditional strength training and cardio exercises which only activate the slow-twitch (red) muscles. Just for the Lazy, then? While just 3 or 4 short WBV sessions a week can significantly enhance the exercise results of the average user, WBV can truly benefit your health and fitness goals regardless of your starting level. As an example, many yoga students are still working towards a level of fitness that will allow their bodies to hold the classic asana poses with ease. By adding the occasional WBV session to their yoga practice, they can get help to achieve a real breakthrough in the conditioning of their muscles; to accelerate the process of helping their body recover from poor posture, shallow breathing and other habitual stresses; to improve circulation and oxygenation so that their body is more attuned with their yoga practice aims. Similarly it is used to great effect as an adjunct to Pilates, Tai Chi and many other health and fitness practices.
How do I Keep my Balance? We were born with an amazing ability to keep balance no matter what sudden challenges come along. WBV actively engages our inherent proprioception (selfbalancing) senses, so that regular use of WBV equipment will gradually improve your sense of balance, rather then let it go to sleep. Elderly users can easily steady themselves with their hand on an adjacent surface during a session, so that they too can gain the broad range of health benefits including combating loss of bone density. You can enjoy all of this and more with the FlexxiCore Challenger – the newly launched exerciser that combines the technology of specialist equipment with a convenient and versatile design that is suitable for use at home - regardless of age and fitness level.
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FOOD & Nutrition
Go with your
We investigate the possible health beneďŹ ts of probiotics
LIVE TO 100 WITH DR HILARY JONES | 19
FOOD & Nutrition
robiotics are live bacteria and yeasts that benefit your body by keeping your gut healthy. Taken in food or supplement form, they’re thought to help restore the natural balance of your gut after it’s been disturbed by illness. Many claims have been made that probiotics can treat a range of ailments, however it’s important to recognise that some have more merit than others.
PROBIOTICS: HOW THEY CAN HELP Diarrhoea
There’s reasonably good evidence that ingesting high doses of certain probiotics (lactobacillus rhamnosus or saccharomyces boulardii) while taking antibiotics can help children avoid developing AAD (antibiotic-associated diarrhoea). Without it, taking antibiotics can eliminate protective gut bacteria, resulting in diarrhoea. Taking probiotics alongside antibiotics could also reduce the risk of developing a clostridium difficile infection, which can lead to life-threatening complications.
Irritable bowel syndrome Sufferers of IBS may find that probiotics help reduce bloating and flatulence. If you want to try them, the National Institute for Health and Care Excellence (NICE) recommends taking them for at least four weeks, at a dose recommended by the manufacturer.
20 | LIVE TO 100 WITH DR HILARY JONES
Vega Nutritionals Healthy and diverse gut bacteria are increasingly shown to be key to health—from immunity to weight management, digestion to brain health. There is much discussion about the need for developing a healthy gut immediately following birth and maintaining and supporting this throughout life. Recent research has also shown that increasing and maintaining our levels of healthy gut bacteria may lead to a longer life. 80 percent of the body’s immune system is held in the digestive tract and the amount and types of bacteria it contains generally control the health of our gut. The bacteria in our bodies outnumber our cells by about 10 to 1—there are both beneficial and harmful bacteria and the ideal balance for our bodies is around 85 percent good to 15 percent bad. An overgrowth of bad bacteria leads to an imbalanced gut and many health issues have been linked to this. The types of bacteria we have in our guts is influenced by everything that we eat and do, and our modern ‘clean’ and increasingly urban environment means that exposure to friendly bacteria is reduced. Specific foods (particularly those containing prebiotics and probiotics) have been shown to help support gut health, and different colonies of bacteria have been found in those eating high sugar diets compared with those on a more natural, plant-based diet. Increasing our daily intake of a variety of prebiotics and probiotics, both through diet (particularly vegetables) and supplements may help us to live longer and stay healthy. For further information, please contact Adrienne Benjamin, Nutritionist at ProVen Probiotics on 01639 825107, or email email@example.com
FOOD & Nutrition
NATURAL SOURCES OF PROBIOTICS Yoghurt is a familiar source of ‘good’ bacteria, but did you know that these foods are also rich in probiotics? Sauerkraut This classic German side dish is made from fermented cabbage and is teeming with probiotics. Just make sure that the sauerkraut you buy hasn’t been pasteurised, as this will destroy any beneﬁcial bacteria.
Premature birth Premature babies can sometimes develop a serious illness called necrotising enterocolitis, where the tissues in the gut become inflamed and start to die. There is some good evidence that probiotics may reduce the likelihood of babies developing this, although uncertainty over this claim still exists and the use of probiotics in premature babies is not currently recommended.
Lactose intolerance Certain studies have found that probiotics such as lactobacillus acidophilus could help reduce the symptoms of lactose intolerance (where the body can’t digest lactose, a type of sugar found in milk and dairy products), including flatulence, diarrhoea and stomach cramps. You may wish to try probiotic preparations of lactobacillus to see if they help. For more information, visit the NHS Choices website: nhs.uk/Conditions/probiotics •
DID YOU KNOW? In recent years, a slew of supplements and food products containing probiotics have emerged that claim to address a variety of health issues. Probiotics are safe to use if you have a healthy immune system, however, keep in mind the following: Probiotics are typically classed as food rather than medicine, so they don’t undergo the same level of thorough testing that medicines do. It also means that it isn’t as heavily regulated, so you can’t be sure that the product actually contains the bacteria stated on the label, that there’s enough bacteria to have an effect and that the bacteria will survive long enough to reach your gut. You should also remember that different types of probiotics have different effects on the body—so carefully research which type of probiotic you want to use and whether it’s suitable.
Keﬁr This Russian yoghurt-like drink is made by fermenting goat, cow or sheep’s milk with keﬁr ‘grains’ (live combinations of yeast and bacteria). Kimchi A spicy and sour Korean side dish made by fermenting cabbage. As well as a plentiful source of good bacteria, it’s also full of ﬁbre. Sour pickles To get that payload of probiotics, seek out naturally fermented pickles that are brined in water and sea salt instead of vinegar, as the latter won’t allow beneﬁcial bacteria to grow. Kombucha This is a sweet black tea fermented with a culture of bacteria and yeast called a ‘scoby’. It’s thought to be a good source of probiotics but because bacteria cultures and preparation methods differ it’s difﬁcult to pin down exactly what probiotics can be found. Only buy kombucha from brands that clearly mark on the label what probiotics are contained within. Miso A staple of Japanese cookery, as well as being a versatile seasoning this fermented soybean paste is a potent source of friendly bacteria. LIVE TO 100 WITH DR HILARY JONES | 21
FOOD & Nutrition
In recent years, there’s been a fashionable trend to shun carbohydrates to keep weight down. Live to 100 explores the fact behind the fad
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Cauli-rice Diabetics and healthy eaters have been cutting white rice, pasta and potatoes from their meals—to prevent that post-meal lethargy associated with white starchy carbohydrates. Unfortunately, the side effect of cutting starches is often a lack of mealtime satisfaction. For those looking for an alternative, or wanting to add more vegetables to their diet, Cauli Rice can be used like rice or cous-cous, and gives that ‘fuller feeling’, with up to 75 percent fewer calories. Not only is it gluten-free and one of your five recommended vegetables a day, it’s ready in just a couple of minutes in the microwave, and can also be dry fried. Made from antioxidant rich cauliflower, ‘Cauli Rice’ stays fresh for up to 12 months without the use of preservatives and comes in three delicious flavours. Find it at Asda, Tesco, Sainsbury’s, Morrisons and Waitrose, or online at caulirice.com.
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rains, especially whole grains, are a vital part of any diet. They can be found in brown rice, pasta, cereals, bread and popcorn. However, in recent years, many people have opted to avoid these foods—especially those trying to lose weight. Perhaps due to the popularity of low-carb diets like the Atkins, Dukan and South Beach diets, people believe carbohydrates should be avoided. The only instance where this might apply is with refined carbs, or white carbs (white bread, white pasta, white rice). Most white carbs start with flour that has been ground and refined by stripping the outer layer, where the fibre is located. Refined carbs are easy to overeat as they
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FOOD & Nutrition are less satisfying than their wholegrain counterparts, and the body can absorb processed grains and simple sugars relatively quickly, and increased blood sugar triggers a release of insulin—meaning that hunger will return quickly. However, carbohydrates, especially wholegrain varieties, are important for our health and to maintain a healthy weight, provide a whole host of health benefits and can alleviate certain ailments.
DIGESTION AID The fibre content in whole grains helps to keep bowel movements regular, and studies have shown that people who eat more fibre need fewer laxatives. Whole grains can help prevent diverticulosis (a condition where little pouches form in the colon wall, causing inflammation, constipation, diarrhoea and stomach pain). Whole grains also contain lactic acid which promotes ‘good bacteria’ in the large intestine, aiding digestion and promoting better nutrition absorption, and can even help to strengthen the body’s immune system.
DID YOU KNOW? Grains are important sources of nutrients, such as: B vitamins thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3) and folate (Vitamin B9)—important in a variety of biological functions. Folate (folic acid), one of the B vitamins, helps the body form new cells and can prevent certain birth defects. Iron is used to carry oxygen in the blood. Magnesium is involved in more than 300 processes in the body, including bone health and energy release. Selenium is important for a healthy immune system and regulating thyroid hormone action.
MAINTAIN A HEALTHY WEIGHT People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains. In one study, women who consumed the most wheat germ, brown rice, dark bread, popcorn, and other whole grains had a 49 percent lower risk of ‘major weight gain’ over time compared with women who favoured white bread. Over the span of 12 years, middleaged men and women who ate a diet high in fiber gained 3.35 pounds less than those who went for refined products. Even if eating whole grains doesn't actually make you lose weight, studies have shown that it can help you cut down on the amount of body fat you have and lead to a healthier distribution of that fat. Specifically, eating whole grains can leave you with less belly fat, which can increase your risk of diabetes and other health problems. •
of women who consumed the most wheat germ, brown rice, dark bread, popcorn, and other whole grains have a lower risk of ‘major weight gain’ over time compared with women who favoured white bread.
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Whole grains not only help prevent your body from absorbing ‘bad’ cholesterol, they can also lower triglycerides—both of which are major contributors to heart disease. One study found that those who ate two to three servings of whole grain products daily were 30 percent less likely to have a heart attack or die from heart disease, compared with those who ate less than one serving a week. celebrityangels.co.uk
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FOOD & Nutrition
Facing the Fats From the beneﬁts to the risks, Live to 100 explores the facts behind fat
SATURATED FATS These come mostly from animal sources such as dairy, red meat and poultry, as well as things like palm and coconut oil. Until recently the verdict on saturated fats was that they were harmful, as they were thought to raise levels of low-density lipoprotein (LDL) cholesterol, which can increase your risk of heart disease and stroke. In recent years the case against saturated fats has become uncertain. In 2015, a major analysis of 70 studies found no evidence that eating saturated fats raised the risk of death, heart disease, stroke or diabetes. However, a recent long-term study conducted in the US that included more than 120,000 people found a link between eating more saturated fats and early death. While the case for and against saturated fats remains unclear, the best thing to do is practice moderation—current government guidelines recommend you get no more than 11 percent of your daily energy (kJ/kcal) from saturated fats.
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TRANS FATS Although found at naturally low levels in certain foods, such as meat and dairy products, most trans fats are now found in oils produced using a food processing method called partial hydrogenation. These trans fats can raise LDL cholesterol levels in the body and lower healthy high-density lipoprotein cholesterol (HDL)—which removes ‘bad’ LDL cholesterol from the blood. The NHS recommends that trans fats should make up no more than two percent of our daily energy (kJ/kcal).
UNSATURATED FATS Unsaturated fats come in two forms, monounsaturated and polyunsaturated. Monounsaturated fats can benefit our hearts by ensuring high levels of HDL cholesterol while reducing levels of LDL cholesterol. Research has also shown that they may benefit insulin levels and blood sugar control—useful for sufferers of type-2 diabetes. They can be found in olive oil, rapeseed oil, avocados and nuts such as almonds, Brazil nuts and peanuts. Polyunsaturated fats can also help lower levels of LDL cholesterol, as well as harmful triglycerides: fatty substances that have been linked with the narrowing of arteries. They may also decrease the risk of type-2 diabetes. There are two types— omega-3 and omega-6, both of which are essential for a healthy diet. Omega-6 fats are found in oils such as rapeseed, corn, sunflower, and nuts. Omega-3 fats are found in oily fish like sardines, salmon and mackerel. •
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or decades it was accepted that fat, in any form, was bad for you and that people should eat as little of it as possible. Today the rules on fat aren’t quite so clear-cut. First of all, experts now agree that we shouldn’t eliminate fat entirely from our food. In fact, fat is an essential part of a healthy diet. It’s crucial for a number of bodily functions (for example, vitamins A, D and E need fat to dissolve in so they can be used by the body) and is a key source of essential fatty acids such as omega-3 that the body can’t make itself. What’s important to recognise, however, is that while fats aren’t bad, not all fats are created equal.
FOOD & Nutrition
Remember that if a product is labelled as lower fat then it has to contain at least 30% less fat than a similar product. However, if the product in question is high in fat in the first place then the low fat version will still be high in fat. You should also bear in mind that low fat does not necessarily equal low calories, as sometimes the fat is replaced with sugar. celebrityangels.co.uk
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FOOD & Nutrition
SMART FATS The following foods are full of healthy fats: Oily ﬁsh Fish such as herring, salmon, mackerel, sardines and salmon are good sources of omega-3 fatty acids: polyunsaturated fats that can keep your heart healthy and your blood pressure at a normal level.
Nuts and seeds From sesame and pumpkin to hazelnuts and pecans, nuts and seeds are plentiful sources of monounsaturated fats.
The fat stats When shopping for food, make sure you read labels carefully to ascertain how much fat something contains. European Union guidelines state the following: High fat: more than 17.5g of fat per 100g
Olive oil Rich in monounsaturated fats, olive oil is a key part of the famously healthy Mediterranean diet.
Low fat: 3g of fat or less per 100g, or 1.5g of fat per 100ml for liquids (1.8g of fat per 100ml for semi-skimmed milk)
Eggs As well as being a great source of protein and vitamins, eggs are also full of good fats—there’s around 5mg of fat in a large egg, most of which is made up of polyunsaturated and monounsaturated fats.
High in sat fat: more than 5g of saturates per 100g
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Fat-free: 0.5g of fat or less per 100g or 100ml
Avocados Extremely high in monounsaturated fat, avocados can help reduce blockages in your arteries and increase levels of HDL in your blood. They may also help with the symptoms of arthritis.
Low in sat fat: 1.5g of saturates or less per 100g or 0.75g per 100ml for liquids Sat fat-free: 0.1g of saturates per 100g or 100ml
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FOOD & Nutrition
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There are many foods tagged as ‘superfoods’ due to their high nutrient content, and now there’s a growing trend for superfood supplements. Live to 100 explores all you need to know
FOOD & Nutrition
uperfoods are so-called due to their nutrient density, considered to be especially beneficial for our health and wellbeing. Some of the most popular superfoods are kale, blueberries, salmon, avocado and chia—all coveted due to the various positive impacts on our health. Borne out of the superfood trend, there are now a number of superfood supplements available. These come in various forms (mostly powders or tablets) and can be added to smoothies, meals or taken orally. Including superfood supplements in our diets can help those who are short on time but wish to maintain a healthy diet, and are an excellent way to sneak more healthy vitamins and nutrients into your children’s meals. It’s common knowledge that a diet rich in fruit and vegetables is vital for good health, but this is now especially important—according to recent research by
The Super Six
KALE Contains vitamin A, vitamin C, lutein, phytonutrients Good for skin, eyes, neutralising cancer-causing substances
BLUEBERRIES Contains phytonutrients, antioxidants Good for protecting against cancer, reduce effects of age-related conditions
SALMON Contains omega-3 fatty acids, selenium, several B-vitamins Good for reducing inflammation, improving circulation, increasing good cholesterol, preventing cell damage
GARLIC Contains vitamin C, B6, manganese, selenium, antioxidants Good for lowering high blood pressure and cholesterol, promoting growth of white cells, boosting immunity, slowing growth of harmful bacteria, yeasts and fungi
AVOCADO Contains vitamin E, B-vitamins, potassium, folic acid, fibre Good for skin, cardiovascular health, constipation, weight management
BROCCOLI Contains folic acid, vitamin C, phytonutrients, magnesium Good for suppressing growth of tumours, boosting immunity
A recent study by the University College London shows that we should be eating 10 portions of vegetables and fruit every day, not ﬁve.
the University College London, we should be eating 10 portions of vegetables and fruit every day, not five as the NHS recommends. The study revealed that people who consumed at least seven portions of fruit and vegetables per day were 42 percent less likely to suffer premature death than those who ate only one portion. Vegetables were found to be more beneficial than fruit, reducing the risk of death by 16 percent, whereas fruit reduced it by only four percent. The study’s author, Dr celebrityangels.co.uk
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FOOD & Nutrition
The Science of Life 7 Wonders is founded upon the principles of Ayurveda, which is an ancient healing system originating in the Indian subcontinent that relies on herbs and spices for maintaining good health. ‘More than a mere system of treating illness, Ayurveda is a science of life (Ayur means life, Veda means science or knowledge). It offers a body of wisdom designed to help people stay energetic while realising their full potential. Providing guidelines on ideal daily and seasonal routines, diet, behaviour and the proper use of our senses, Ayurveda reminds us that health is the balanced and dynamic integration between our environment, body, mind, and spirit,’ says Dr. Deepak Chopra. For more information visit www.corebiotics.co.uk
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WHAT TO LOOK OUT FOR The majority of superfood supplements come in powder form (like the below), so are easy to add into a smoothie or sprinkle over a salad. Spirulina: A natural green algae that is incredibly high in protein, plus a good source of antioxidants and B-vitamins. Wheatgrass: Also rich in protein, and contains a high amount of amino acids and chlorophyll. Matcha: A powerful antioxidant that ﬁghts free radicals. Turmeric: A member of the ginger family, this spice is anti-inﬂammatory and an antidepressant. Cacao: A good source of magnesium, which many of us are deﬁcient in. Maca: Helps to balance hormones, especially in menopausal women.
What makes them super? Although the term ‘superfoods’ doesn’t have a medical or legal deﬁnition, they are considered to be nutrient powerhouses that contain large quantities of antioxidants, polyphenols, vitamins, and minerals. Including superfoods in your diet can improve your overall health and wellness, reduce the risk of chronic disease, and prolong life. Plus, people who eat more of them are generally healthier and slimmer than those who don't.
Oyinlola Oyebode, said: ‘The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. My advice would be however much you are eating now, eat more.’ Realistically, many of us would struggle to eat 10 portions of vegetables a day, especially if you have a hectic schedule. Supplements can provide a convenient way of increasing your vegetable intake. If you’re curious about adding superfood supplements to your diet, there are a variety of options on the market. According to Amazon, the best sellers for superfood supplements are plant-based protein powders but there are plenty of other choices, from spirulina (an ancient blue-green algae) to wheatgrass (full of chlorophyll and vitamins)—all high in antioxidants and a good source of protein. However—as with all supplements— superfood supplements should be used as an addition to a healthy and varied diet, and not used as a substitute. •
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Harnessing Power for Better Flavour Vitamix machines have all the power you need to pulverise ingredients, releasing flavours and marrying them together to create better-tasting blends. When a blender can help you transform healthy ingredients into delicious meals, people notice. Because taste matters when it comes to supporting your healthy lifestyle.
Visit vitamix.co.uk to learn more about the S30, or shop the following retailers: Harrods, John Lewis, Lakeland, Selfridges, Steamer Trading & leading independent cook shops.
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FOOD & Nutrition
The juicing trend can help you and your family get more than your ﬁve-a-day. We share a selection of refreshing recipes
e know the many health benefits of following a diet rich with fruit and vegetables, yet many of us struggle to fit in the recommended fivea-day. There’s a growing trend for juicing fruit and vegetables, with celebrities preaching the benefits (Gwyneth Paltrow’s foodie book It’s All Good (2013) features a number of green juice recipes). Juicing can improve your health from the inside out, especially as you will typically be able to juice (and drink) more vegetables in one sitting than you would
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be able to eat. If you’re not a fan of certain fruits and vegetables—especially if you have young children who are not keen— juicing can increase your daily intake by sneaking them in. There are a vast variety of combinations you could try to find your perfect juice flavour, and experimenting is part of the fun. If you’re stuck for a few ideas, we share some of our favourites to get you started. •
onut Strawberry Coc Agua Fresca Deliciously refreshing, this fruity juice is the perfect post-workout drink due to the electrolytes in coconut water. INGREDIENTS 450 g (3 cups) frozen unsweetened strawberries 480 ml (2 cups) coconut water 1 lime, peeled 2 tablespoons (30 ml) agave nectar 480 ml (2 cups) ice cubes DIRECTIONS 1. Place all ingredients into the Vitamix container in the order listed and secure lid. 2. Select Variable 1. 3. Turn machine on and slowly increase speed to Variable 10, then to High. 4. Blend for 1 minute or until desired consistency is reached. 5. Pass through a strainer or filtration bag.
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FOOD & Nutrition
Breakfast Zinger Juice Ginger Greens Juice Skip your morning coffee and start your day with this energising blend of fruits and vegetables. INGREDIENTS 120 ml (1/2 cup) filtered water 1 (300 g) large cucumber, chopped 1 1/2 (80 g) celery stalks, quartered 2 (365 g) large apples, seeded, quartered 65 g (2 cups) loosely packed kale leaves 2.5 cm (1 inch) square piece ginger root (15 g) DIRECTIONS 1. Place all ingredients into a Vitamix container in the order listed and secure lid. 2. Select Variable 1. 3. Turn machine on and slowly increase speed to Variable 10, then to High. 4. Blend for 30-45 seconds, using the tamper to press the ingredients into the blades. 5. Strain through a filtration bag. Store in refrigerator. Use within two days.
Please note that all recipes are intended for use with various Vitamix machines. If you are using a different Vitamix machine or container size, you may need to make adjustments to the Variable Speed, processing time, and/or ingredient quantities. celebrityangels.co.uk
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Skip your morning coffee and start your day with this energising blend of fruits and vegetables. INGREDIENTS 480 ml (2 cups) coconut water 2 lemons, peeled, seeded, halved 2 carrots, chopped 2 apples, quartered 2 beetroots, scrubbed, quartered 240 ml (1 cup) ice cubes
DIRECTIONS 1. Place all ingredients into a Vitamix container in the order listed and secure lid. 2. Select Variable 1. 3. Turn machine on and slowly increase speed to Variable 10, then to High. 4. Blend for 1 minute or until desired consistency is reached.
10 Ways the S30 Offers Performance That Fits 1. Take it to go. Blend in the 0.6 litre container and take your breakfast smoothies to the office or gym. 2. Not your average personal blender. The S30 is capable of more than just smoothies. Create everything from dips and frozen desserts to dressings and soups. 3. A container for everyone. Purchase additional 0.6 litre containers so the whole family can quickly take their blends to go. 4. No time? No problem. Kids can be just as busy as you are. Send them off with a snack when after-school activities cut into dinnertime. 5. Pack your bags; the S30 is going on holiday. The compact size of the S30 means you don’t have to be without it when traveling. 6. Small ecological footprint. Every Vitamix machine is built to last, and the S30 is no different. With premium engineering and a seven-year full warranty, the S30 is meant for the kitchen, not the landfill. 7. It shows off, but still fits in with the crowd. Less than 15cms wide and standing less than 37 cms tall with either container in place, the S30 is small enough to fit on your countertop without sending the toaster to the cabinet. 8. Smaller yields, no waste. Every S30 recipe is tailored to the size of each container, so you’ll always create just enough for a single serving in the 0.6 litre container and a small batch in the 1.2 litre container. 9. Take it to the party. With lightweight containers, make a dip or vinaigrette and take it to a BBQ or dinner party. 10. Easy clean-up. Spend more time enjoying your Vitamix-made meals and less time worrying about cleaning them up. Both containers are top rack dishwasher-safe.
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FOOD & Nutrition
Kitchen aids fork the healthy coo
rom cleaner cooking methods to nifty gadgets, eating nutritiously can be easy if you equip your kitchen with the right kit. Read on for some Live to 100 favourites..
GRILL IT A George Foreman grill, everyone’s favourite lean mean fat-reducing grilling machine, is the healthy cook’s best friend. Removable, non-stick grill plates are able to cook meat without having to use any additional oils or fats, and the angled grill channels any fat and grease that is produced away from food.
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Images: Shutterstock Images: Shutterstock
Unlike other cooking methods (such as boiling) steaming retains more nutrients and vitamins in food. Steamers are highly versatile—you can cook vegetables, rice, potatoes, pasta, couscous and even fish and shellfish in a steamer—as well as convenient: most steamers can fit up to nine litres of food. They’re also good space savers and they free up more room on your hob to cook other celebrityangels.co.uk
FOOD & Nutrition food, as vegetables and other sides can be steamed on the worktop. Look out for steamers that have multiple compartments, so you can cook different foods simultaneously. Other features to focus on include a rice bowl (so you can steam rice, believe it or not) and a water gauge that will tell you how much water you have left in the steamer.
SPIRALISE IT The latest faddy kitchen gadget is actually a very effective tool for creating healthier, low carbohydrate meals. A spiraliser is a device that can quickly turn vegetables and fruits into long strips or ‘noodles’. In particular, spiralised vegetables such as courgettes, carrots and squash make a good replacement for pasta. Spiralisers are either handheld or electric. If you’re looking to save money and only want to create simple noodles then go for a handheld model. An electric spiraliser comes with more blades and attachments, which are useful if you want to make noodles of varying thickness using different vegetables. Other features to look for include a container space to catch the noodles, dishwasher safe parts and suction feet for horizontal spiralisers, as these have a tendency to slip on work surfaces.
DRY IT Finding healthy snacks can be challenging and expensive, but not if you have a food dehydrator. Dehydration is a method of food preservation where moisture is removed from food, extending shelf life. Dehydrated foods can be eaten dried or rehydrated for later use, and for the healthy cook they’re great for snacks, letting you create tasty treats such as dried fruit slices and vegetable crisps. When choosing, look for a model that has a good, even distribution of heat and air flow, as that will ensure your food is dehydrated properly. • celebrityangels.co.uk
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BEST OF THE REST When it comes to small kitchen gadgets it can be hard to separate the useful from the useless (mushroom slicers, for example) but the following gadgets will make healthy cooking easier for you. Using an oil mister to lightly spray oil over your food will reduce your calorie intake. You can also customise your favourite oils by infusing them with different ingredients such as herbs and chillies. While many of you will probably own a standard blender, a smaller immersion blender will let you whip up healthy smoothies and soups directly in the pot or glass. When it comes to cutting down on salt, gadgets such as herb mills,
which finely chop herbs for you, and spice grinders are an easy way to add extra flavour to a dish. Finally, if you’re hankering after some fried food then try using an air fryer, which cooks food by circulating hot air very rapidly around ingredients, using much less oil than a traditional deep fat fryer.
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Promotional feature from SPLENDA® Brand
here are many ways in which reducing your added sugar intake can have a positive impact on your day to day life. This includes helping with weight management, which can help reduce your risk of developing type 2 diabetes. Cutting down on added sugar may seem like a daunting task as it appears in so many of the things we like to eat on a daily basis. However, there is a simple way to reduce sugar in our diets without the need to give up many of the sweeter foods we enjoy. By simply swapping the sugar we add to many of our sweet treats for a low calorie sweetener like SPLENDA® Sweetener, you can continue to satisfy your sweet tooth without all of the calories of sugar. Making this small change can decrease your calorie intake from added sugar whilst still allowing you to maintain a healthy, balanced and enjoyable diet. From making the effortless switch to SPLENDA® Sweetener in your morning cuppa tea to using it in your cakes and bakes, dressings and dips, the options are endless. And you can do all of this without compromising on taste or texture. To help you make the changeover and feel good about the sweet choices you’re making, the team at the SPLENDA® Brand has created a collection of delicious recipes to tickle your taste buds.
EARL GREY MINI BAKES The perfect afternoon treat. Serves 6 Preparation Time: 15 mins Cooking Time: 15 mins TRADITIONAL CREAM TEA SCONES The perfect accompaniment to a pot of freshly brewed tea Serves 8 Preparation Time: 20 mins Cooking Time: 12 mins Ingredients: 250g self-raising flour 50g low fat spread 5g SPLENDA® Sugar Alternative, Granulated 75g sultanas 120ml semi-skimmed milk Method Sift the flour into a mixing bowl and rub in the low fat spread until the mixture resembles bread crumbs. Stir in the SPLENDA® Granulated and sultanas then add the milk and mix to a soft dough. Turn onto a floured surface, knead lightly and roll out to a thickness of 2cm/ ¾ inch. Cut into 5cm/2inch rounds with a fluted cutter, place on a floured baking sheet and brush with milk to glaze. Bake in a pre-heated hot oven at 220C/425F for 12 minutes then remove and transfer to a wire rack to cool. Nutritional information (typical values) Energy Protein Fat Of which saturates Of which mono-unsaturates Of which poly-unsaturates Carbohydrates Of which sugars Salt Fibre
Per 100g 163kcal 3.9g 3.2g 0.9g 1.2g 0.8g 31.5g 7.7g 0.4g 1.5g
Ingredients: 100ml skimmed milk 2 Earl Grey tea bags 40g low-fat spread 125g self-raising flour 5 tbsp SPLENDA® Sugar Alternative, Granulated 1 large egg For the icing 150g low-fat cream cheese 1 Earl Grey tea bag 2tbsp SPLENDA® Sugar Alternative, Granulated Method Preheat the oven to 180°C/gas mark 4. Line a muffin tin with 6 cases. Heat the milk with the tea bags until just boiling, giving the bags a little squeeze. Add in the low-fat spread, stir until melted then cool. Stir together the flour and SPLENDA® Granulated and then break the egg into the bowl. Pour in the milk mixture then stir until everything comes together to a smooth cake batter. Spoon into the cases then bake for 15mins. Cool. Mix together the cream cheese, half the leaves from the tea bag and SPLENDA® Granulated. Spread or pipe the icing onto the cakes. Nutritional information (typical values) Energy Fat Of which saturates Carbohydrates Of which sugars Salt
Per serving 159 kcal 7.5g 2.4g 17.4g 2.0g 0.6g
You can find these and more great recipes at: © 2016 Heartland Consumer Products LLC. All rights reserved.
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FOOD & Nutrition
The Sweetest Thing
Sugar has been linked to life-threatening diseases, yet many of us are dependent on it. However, there is a sweet alternativeâ€”Live to 100 investigates
ver the years we have been consuming more and more sugar, which can lead to obesity and other life-threatening diseases such as cardiovascular disease and diabetes. In 2015 the government agreed to cut the recommended daily amount of sugar consumed down to 30g, in order to reduce the potential health risks. With this in mind, artificial sweeteners can be a safer alternative to getting your sweet fix without the health implications of eating too much sugar.
packaged foods in place of sugar, and are also used in dental products. Despite theories that these sweeteners cause cancer, Cancer Research UK has confirmed that they are not carcinogenic and can be enjoyed as part of a healthy diet. The European Food Safety Authority (EFSA) has also confirmed that sweeteners are good at preventing tooth decay and controlling blood sugar levels. Using both artificial sweeteners and natural alternatives (such as fruit) are great options to help control your blood sugar.
WHAT ARE ARTIFICIAL SWEETENERS?
Artificial sweeteners are low calorie chemicals that are used to sweeten
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Sucralose is an artificial sweetener that contains 650 times more sweetness than sugar and is calorie-free. There have
been reports stating that sucralose can have an affect on the immune system and can act as a trigger for migraines. However, the Scientific Committee on Food (SCF) has concluded that sucralose is safe for consumption, as it does not affect your immune system or pose a risk for cancer and infertility, and has less effect on blood sugar.
ASPARTAME Many conflicting studies have shown the effects of aspartame and its link to cancer. Earlier studies have shown that there was a link between aspartame, lymphomas and leukaemia in rats. More recent studies have shown that people who consumed aspartame had no increased
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FOOD & Nutrition risk of leukaemia, brain tumours or lymphomas.
Beanies Coffee Beanies are all about consuming fewer calories with their sugar and fat-free flavour instant coffees. The instant coffees include a variety of flavours such as Chocolate Orange, Irish Cream and Cookie Dough, just to name a few. At just two calories per cup they are the perfect alternative to a sugary sweet treat, ideal for the 3pm office lull or a great morning pick me up. Beanies flavour instant coffees are also great served over ice, added to smoothies or even protein shakes for that extra flavoursome boost. Reach for a cup of Beanies Double Chocolate next time those sweet cravings hit.
You can keep track of how much sugar you consume during the day simply by scanning the barcode with the NHS Change4Life Sugar Smart app.
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NATURAL ALTERNATIVES TO SUGAR Stevia Sweeteners containing stevia use steviol glycosides (plant extracts from leaves of the stevia plant). Steviol glycosides are 200-300 times sweeter than sugar so less is needed for a sweet taste. The EFSA has approved steviol glycosides as safe, showing that they did not pose a threat to pregnant women or children, and are not carcinogenic or toxic. Honey or Agave Nectar For people who can tolerate glucose and want a natural whole food product to sweeten food, honey or agave nectar are great alternatives. Honey contains a lot of sugar, but the way it is broken down when consumed causes our body to take in fewer calories. Agave nectar is another great option with fewer calories and carbs than honey. Honey has a lesser percentage of fructose and glucose than sugar, as well as not containing preservatives and other additives. As honey and agave nectar are sweeter in taste than sugar you would also need to consume less, which means fewer calories. Fruit, Grains and Veg If you do want to cut out sugar completely, naturally occurring sugars from fruits are a great way to add sweetness to your recipes or even to curb a sugar craving. It is also said that if you have a sugar craving, it may be that you are lacking certain minerals such as magnesium or chromium so eating dark leafy greens, sweet potato, whole grains, raw cacao, quinoa and avocados can help diminish cravings.
Sorbitol and xylitol are polyols that are extracted from sugar to create a low-calorie sweetener. Sorbitol is used as a sweetener in low-sugar products because of its low effect on blood sugars, which is great for people with impaired glucose tolerance. Polyols however, can cause a laxative effect when 50g is consumed as shown in a 1985 report by the EU Scientific Committee on Food. Polyols such as sorbitol can also be used in dental care, as it can neutralise plaque acidity on teeth and repair tooth enamel. â€˘
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FOOD & Nutrition
In a Nutshell
oconut water is the clear liquid found inside a young, green coconut, which is usually about the size of a basketball. Ideally, young coconuts are harvested between five and seven months of age, which is when they contain the most water. A drink that has been favoured by Brazilians, Indians and Asians for years, coconut water is now widely available in places where the coconut palm doesn’t grow—such as the UK and the US, thanks to it being packaged, shipped and readily available. Coconut water has a sweet, nutty taste and is a naturally refreshing thirst-quencher. It contains easily digested carbohydrate in the form of sugar and electrolytes—perhaps why sportsmen and women favour it, as electrolytes and sugars need to be replaced after periods of exercise. We explore some of the other possible health benefits of coconut water.
HEADACHE RELIEF The majority of headaches are caused by dehydration, and coconut water is a good way to rehydrate and supply the body with electrolytes, especially in humid weather 44 | LIVE TO 100 WITH DR HILARY JONES
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conditions or after intense periods of exercise. People who suffer from migraines often have low levels of magnesium, and as coconut water has high levels of magnesium it can help to reduce the frequency and intensity of migraine attacks.
SKIN TONIC If you suffer from acne or other blemishes, coconut water can help to tone the skin— simply apply a small amount of coconut water on a cotton wool pad and sweep over the skin. It can also help skin complaints from within, as when ingested orally it can provide moisture for the skin and reduces large quantities of oil. Victoria Secret supermodel Adriana Lima told The Cut that she uses icecold coconut water on her skin as a treat.
DIGESTION AID As coconut water has a high concentration of fibre, it can help to prevent indigestion and can reduce acid reflux. Coconut water has been offered to patients with sickness and diarrhoea in tropical regions, in order to quickly rehydrate and replace excess fluid loss from the gastrointestinal tract, therefore reducing the need for hospitalisation. •
FOCO Coconut Water FOCO Coconut Water is one of the best tasting coconut waters in the world because of the delicious and refreshing coconut water sourced from young, green coconuts grown in Southeast Asia. Today, many brands source coconuts from all over the world, blending and mixing coconuts from various countries, compromising the quality and taste and distorting the natural flavour. However, FOCO 100% Pure Coconut Water is harvested exclusively from dedicated plantations that enable the taste, quality and supply to be consistent. Refreshing taste, low in calories, nutrient rich with five essential electrolytes and awesome hydration, FOCO is available from selected Tesco and Sainsbury’s stores, leading oriental upermarkets and online at focococonutwater.co.uk
The latest health trend, favoured by celebrities and sports personalities alike—is coconut water all it’s cracked up to be?
FOOD & Nutrition
SPORTS DRINKS Coconut water is thought to be more effective at hydrating the human body than sports and energy drinks. During rigorous exercise or long periods of physical activities, our bodies lose essential electrolytes (potassium, sodium, chloride and bicarbonate). Coconut water is an excellent source of replenishing these electrolytes, with an average of 294mg of potassium, 250mg of sodium and 5mg of natural sugar per glass, whereas most sports drinks contain only half this potassium and ﬁve times the amount of processed sugar.
WHAT’S INSIDE? Cytokinins (trans-zeatin and kinetin) have antiageing, anticarcinogenic and anti-clot formation eﬀects.
Minerals such as calcium, iron, magnesium and zinc.
Electrolyte potassium which can help replenish electrolyte deﬁciency following diarrhoea.
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B-complex vitamins such as riboﬂavin, niacin, thiamin and folates. Vitamin C can be found in smaller amounts, providing four percent of the recommended daily allowance.
Bioactive enzymes help to aid digestion and metabolism, especially acid phosphatase, catalase, dehydrogenase, diatase and RNApolymerases.
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FOOD & Nutrition
We all know the importance of healthy eating but increasingly hectic lifestyles often leave us reaching for quick, unhealthy options. According to the Health Survey for England, 61.7 percent of adults in the UK are overweight or obese, which can lead to a whole host of health problems from diabetes to coronary heart disease. The NHS recommends we eat at least five portions of fruit and vegetables a day. However, healthy eating needn’t mean bland salads for every meal— there’s a plethora of delicious flavours to suit all palettes. We bring you a mouthwatering selection of healthy recipes that are quick and easy to prepare, from breakfast to dinner
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FOOD & Nutrition
Overnight oats If you prefer something sweet for breakfast, overnight oats can have fruits added to themâ€”whatever you fancy. Weâ€™ve used banana here but feel free to substitute with any fruit you prefer.
INGREDIENTS 1 cup rolled oats 2 tsp chia seeds 1 large, ripe banana, mashed 1 cup milk (or dairy-free substitute, such as almond milk) Honey or maple syrup (optional)
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INSTRUCTIONS In an airtight container (mason jars or old jam jars work well) add the mashed banana, rolled oats and chia seeds. Add almond milk and honey/maple syrup (if using), and securely tighten lid. Give the jar a shake to ensure everything is mixed. Place in the fridge overnight (or for at least 6 hours). In the morning, add additional milk if desired.
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FOOD & Nutrition
Giant couscous salad Quick and easy to put together, this Mediterranean-style salad has a delicious combination of textures and flavoursâ€”perfect for lunch.
INGREDIENTS 100g giant couscous 200ml hot vegetable stock 1 tbsp olive oil 1 courgette, chopped 50g kale, shredded 2 spring onions 4 cherry tomatoes
INSTRUCTIONS Place couscous in a large bowl, and then pour over hot stock. Cover the bowl and leave for 10 minutes, until the couscous is fluffy and the stock has been absorbed. Meanwhile, heat 1 tbsp olive oil in a frying pan and add the courgette. Cook until softened. Add the kale, tomatoes and spring onions to the couscous, along with the courgette. Crumble feta cheese over the couscous, then add a squeeze of lemon or lemon juice, a drizzle of olive oil and some pepper.
50g feta cheese, cubed or crumbled Âź lemon or lemon juice Black pepper
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FOOD & Nutrition
Fish pie Salmon is an excellent source of vitamins A and D, essential for healthy bones, teeth and muscles. However, you can substitute the salmon for any kind of white fish, such as haddock or cod. SERVES 4
INGREDIENTS 700g potatoes, peeled and diced 425ml of milk (or dairy-free alternative) 25g butter (or low-fat alternative) 25g flour 4 fillets of salmon 25g reduced fat cheese
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INSTRUCTIONS Preheat your oven to 200 degrees. Boil the potatoes for about 10 to 15 minutes until they're soft, then drain them and mash with a little milk. To make the sauce, mix the milk, butter and flour in a small pan and warm over a medium heat. Stir continuously until the sauce starts to bubble and thicken. Pour the sauce over chunks of fish in an ovenproof dish, then top with the mashed potato and sprinkle the cheese over the top. Bake in the centre of the oven for 30 minutes, until the top is golden brown. Serve with broccoli.
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Move to good food
P art 2: IN PRAISE OF PULSES AND GRAINSâ€¦ This week, the second of a three-part health special on the benefits of eating better and moving more
Cheap, nutritious and versatile, pulses are often seen as the preserve of students and vegetarians, but their power to change the planet could be their biggest selling point. The main pulse ‘players’ – dried peas, beans, lentils and chickpeas – are all climate-friendly foods which generally require less water than most crops. They are cheap to grow and fix nitrogen in the soil through their roots, meaning they leave soil in a better condition than they found it. Because pulses have so many nutritional benefits, their green credentials have often taken a back seat. After all, here is a low-fat, high-protein food that also increases your daily dose of fibre.
What’s in store? Give peas, beans and lentils a starring role on the menu... Pulses have a lot going for them. They’re sustainable and great for providing protein, fibre and a number of vitamins and minerals. They’re also an excellent source of soluble fibre, which may help lower blood cholesterol together with a diet low in saturated fat. Why not try Waitrose Love Life Quinoa, Chickpeas, Bulgar Wheat & Rice (250g) with added whole grains. Grains and pulses offer variety and value. If you’re a confident cook, go for dried pulses, otherwise try canned varieties. If time is short, microwaveable pouches are a great option. Waitrose Love Life Puy Lentils (250g) come pre-cooked and seasoned. Tempt your taste buds Lentils, kidney beans and chickpeas are versatile staples. Why not expand your shopping basket to include cans of these varieties of beans—all of which make great storecupboard items: black, butter, borlotti, cannellini, black-eyed and aduki. Experiment with different varieties in soups, salads, stews, curries, tacos, dhal, and puréed dips. Pulses are also a thrifty way of bulking out dishes and reducing your meat intake, you can add extra kidney beans to chilli con carne, for example. For recipes and information, visit @waitrose on Twitter or waitrose.com, or pulses.org.
Our star ingredient Waitrose Love Life Chickpeas (500g). A storecupboard favourite and nutritious too. Dried chickpeas work brilliantly in many dishes from earthy tagines and Spanish-style stews, to dips, soups and salads. They double in size after soaking in water overnight, making them a canny purchase!
FOOD & Nutrition
Healthy Eating with Waitrose
Healthy eating doesn’t have to be dull—here are three soul-warming healthy recipes to indulge in this season
ne of the best things we can do for ourselves as we get older is to eat healthily, which can have a range of benefits such as preventing conditions like type 2 diabetes, high blood pressure and cholesterol. As we leave summer behind and enter the colder season, sometimes we
just want comfort food instead of salads and fruit. However, there are many ways to change up your favourite meals into some that are not only good for your taste buds but also your health. If you are stuck on where to start, here are our favourite warming recipes for this season—courtesy of Waitrose.
Lamb and red lentil shepherd’s pie A classic feel-good dish with a twist. This is ideal for freezing
INGREDIENTS Olive oil spray 1 onion, chopped 2 carrots, diced 250g essential Waitrose Lean Ground Lamb 2 rosemary sprigs 227g can essential Waitrose Chopped Tomatoes
1. Spritz a large pan with oil, add the onion, carrot and lamb, and cook for 5 minutes. Add the rosemary, tomatoes, lentils and stock. Bring to the boil, cover and simmer for 15 minutes until tender—add a splash of water if it appears a little dry. 2. Meanwhile, cook the potatoes and parsnips in a pan of boiling water for 15 minutes until tender, then drain well and mash with the skimmed milk and parsley.
400g potatoes, diced
3. Preheat the oven to 190C, gas mark 5. Transfer the lamb filling to a heatproof dish and spoon over the mash. Bake for 20-25 minutes until the top is crusty and golden.
2 parsnips, diced
200g red lentils 450ml lamb stock, hot
3 tbsp skimmed milk 4 tbsp chopped fresh parsley
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1884kJ/450kcals/30.5g protein/61.1g carbohydrate/12.2g sugars/9.3g fat/3.6g saturated fat/8.5g fibre/1.4g salt per serving
SERVES 4 Ready in 40-45 minutes
2 of your 5 a day celebrityangels.co.uk
FOOD & Nutrition
Lentil, pepper and spinach balti SERVES 4 Ready in 20 minutes
instructions, then drain well.
300g essential Waitrose Basmati Rice
2. Meanwhile, heat the oil in a large frying pan. Add the onion and pepper and fry for 4-5 minutes, until softened.
1 tbsp vegetable oil 1 onion, chopped 1 red pepper, diced ½ x 200g jar Cooks’ Ingredients Balti Curry Paste 400g can essential Waitrose Lentils, drained 400g can essential Waitrose Chopped Tomatoes Low in fat
1. Boil the rice according to pack
3. Stir in the balti paste, lentils and chopped tomatoes and bring to the boil. Simmer for 1 minute, then add the spinach and stir until wilted. Serve with the cooked rice. Nutrition
1951kJ/462kcals/9.5g fat/1.2g saturated fat/80.3g carbohydrate/10g sugars/8.6g fibre/13.8g protein/0.9g salt per serving
260g pack essential Waitrose Spinach
Warm chicken and lemon couscous Source of Vitamin E SERVES 4 Ready in 20 minutes
INGREDIENTS 3 tbsp extra virgin olive oil 350g pack essential Waitrose British Chicken Mini Breast Fillets 50g flaked almonds 250g essential Waitrose Couscous 400ml hot chicken stock 100g frozen essential Waitrose Fine Green Beans Zest and juice of 1 essential Waitrose Lemon 50g pimiento stuffed olives, sliced ½ x 25g pack fresh chives, chopped celebrityangels.co.uk
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1. Heat 1 tbsp oil in a frying pan and fry
the chicken for 5-6 minutes, until cooked through with no pink meat. Add the almonds and fry for 2 minutes. 2 .Place the couscous in a large bowl and pour over the hot stock, cover and leave for 5 minutes. Meanwhile, cook the beans in boiling water for 3 minutes, drain and cut in half. 3. Whisk the remaining oil with the lemon zest and juice, season and toss into the couscous, beans, olives, chives and chicken. Nutrition
2166kJ/ 516 kcals /20.6 fat/ 2.9g saturated fat/ 50.8g carbohydrate/ 3.5g sugars/ 5.3g fibre/ 31.8g protein/ 1.4g salt/ 3.1mg vitamin E per serving
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FOOD & Nutrition
like a Pro
e often think of healthy eating in terms of restriction rather than opportunity, and it can be hard, when overhauling our eating habits, to know how to create delicious, varied and nutritious meals. Cookery courses are perfect for expanding your culinary repertoire, and today many schools offer classes specifically aimed at creating healthy food. Live to 100 takes a look at some of the best.
The Cookery SChool What is it? An urban cookery outfit based in central London—it’s a stone’s throw from Oxford Circus tube station. What makes it special? The Cookery School specialises in simple, modern cookery. Principal Rosalind Rathouse, a former professional cook, is keen on 54 | Live to 100 with Dr hilary Jones
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demystifying cookery techniques for her students. Tell me more: Their Healthy Eating day courses are aimed at creating food that will help you keep off the weight while still being filling and delicious. Highlights of the class include learning how to make salads with low calorie dressings, guilt-free desserts and snacking soups. Details: Classes are £175 each and run on 23 October 2016, 7 and 15 January 2017. cookeryschool.co.uk
The FoodworkS Cookery SChool What is it? A cookery school set in the midst of the Cotswolds, 10 miles from Cheltenham and Gloucester. What makes it special? They provide professional expertise in relaxed
surroundings, covering everything from residential courses to private hire. Notably, they source all their ingredients from local suppliers. Tell me more: We like the sound of their Health Food Junkie course, where you learn to make indulgent but healthy treats, including sweet potato fries, smoked paprika grilled aubergines and cauliflower pizza. Alternatively, try their popular Low Carb, High Veg class, which aims to equip you with a range of healthy recipes, from kale crisps to mushroom stroganoff with cabbage noodles. Details: The Health Food Junkie course is £55 and runs on 21 November 2016, 12 January 2017. Low Carb, High Veg is £55 and runs on 15 November 2016, and 17 January and 7 March 2017. foodworkscookeryschool.co.uk
Images: Shutterstock; Daylesford; The Cookery School
Eating healthily may mean that your culinary skills need updating. Here, Live to 100 shares some of the best healthy cooking courses in the country
FOOD & Nutrition THE COOKERY SCHOOL AT DAYLESFORD What is it? A popular, much-praised establishment set in a smartly restored stone barn surrounded by thousands of acres of working Cotswold farmland. What makes it special? Daylesford combines top-notch facilities with a holistic approach to cookery, using ingredients produced by their organic farm—from heritage vegetables from the market garden to organic cheeses from the creamery. Tell me more: The B Whole course starts with a session of hatha yoga, before proceeding to the Cookery School where you’ll prepare a series of nutritious dishes for lunch. After eating, end the day with a 45-minute massage in Daylesford’s Haybarn Spa. Their B Peaceful course is similar, except you start with a mindfulness session and end with a bespoke facial. Details: B Whole runs on 21 October, 3 and 18 November, 16 December; B Peaceful runs on 27 October and 2 December, Both courses are £185 each. daylesfordcookeryschool.co.uk
LEITH’S COOKERY SCHOOL What is it? A long-running London cookery school that is renowned in the UK and abroad. What makes it special? Tutoring from experienced chefs, highly regarded courses, professional-grade kitchens— what more do you need? Tell me more: Try their Healthy and Delicious Entertaining day course, which is aimed at those looking to take healthy cooking to the next level. Learn to whip up everything from baked buttermilk and sumac chicken with sweet spiced kasha to warm rose syrup figs with yoghurt berry gelato and freeze-dried raspberry filo wafers. Details: The next course is £155 and runs on 4 February 2017. leiths.com •
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Above [l-r]: The B Whole and B Peaceful courses at Daylesford Cookery School combine restorative yoga and mindfulness sessions and beauty treatments with guidance on how to create nutritious dishes; The Cookery School in London specialises in straightforward, modern cooking made simple LIVE TO 100 WITH DR HILARY JONES | 55
FOOD & Nutrition
r vegan o n ia r ta e g e v a Adopting nefits e b y n a m e v a h diet can
Vegetarianism: Should You Make the Change?
eat any meat, poultry, game, fish, shellfish or by-products of slaughter.’ There are different types of vegetarians. A lacto-ovo-vegetarian eats dairy products and eggs, while a lacto-vegetarian eats dairy products but avoids eggs, an ovo-vegetarian eats eggs but avoid dairy products. Veganism is a plant-based diet that avoids all animal foods—this includes meat (including fish, shellfish and insects), dairy, eggs and honey. The Vegan Society defines veganism as ‘a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.’ This means that many vegans will also avoid products such as leather and anything tested on animals.
A heAlthy choice The health benefits of following meatfree and plant-based diets are numerous and well documented. Vegetarian diets are low in fat, contain plenty of complex carbohydrates and are full of fruit and vegetables. Research has shown that vegetarians are less likely to suffer from coronary heart disease, obesity, high blood pressure, type-2 diabetes and a range of other ailments. When it comes to veganism, a properly planned plant-based diet can be rich in protein, iron, calcium and other key nutrients, and like vegetarianism, adopting a vegan diet could help you avoid conditions such as heart disease and diabetes. As vegans tend to eat seven
nce little understood, today vegetarianism and veganism are diets followed by millions in the UK—research by Mintel in 2014 revealed that 12 percent of UK adults follow a vegetarian or vegan diet. Vegetarian and vegan cooking has also entered mainstream culture with the advent of Meat Free Mondays and various celebrity chefs advocating meatfree and plant-based diets, such as Ella Woodward, founder of the wildly successful Deliciously Ella blog. The Vegetarian Society classes a vegetarian as ‘someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not
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FOOD & Nutrition or more pieces of fruit and vegetables per day they have a 33 percent reduced risk of premature death compared with those who eat less than one portion, according to the Vegan Society.
ANIMAL WELFARE Ethical considerations are often a big factor in the decision to go vegetarian or vegan. Two million land animals are slaughtered in the UK daily and 600,000 tonnes of fish are killed each year. The majority of these animals are farmed using intensive methods that are frequently cruel, from pigs and chickens forced to live entirely indoors in over crowded conditions to male dairy calves, which are often killed shortly after birth.
THE ENVIRONMENT Vegetarianism and veganism are more sustainable and environmentally friendly lifestyles. The production of meat and other animal products has a huge negative impact on the environment—the large quantities of grain feed needed for meat production, for example, is a factor that leads to habitat loss, species extinction and deforestation across the globe. According to the Vegan Society, a plant-based diet needs only one third of the land needed to support a meat and dairy diet.
MAKING THE TRANSITION Going vegetarian or vegan is a major change in your diet, and one that you may initially struggle with. To start with, try making vegetarian or vegan versions of your favourite meals, and search online
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SWAP IT OUT Many vegetarians and vegans crave the foods they can no longer eat, such as meat and dairy. Luckily, there’s a huge array of products out there that will do the same job. Here are a few examples: » Oatly! Oat Drink, £1.40 at Ocado; ocado.com » CoYo Salted Caramel Coconut Milk Yoghurt, £2 at Waitrose; waitrose.com » Linda McCartney Quarter Pounder Burger, £2, Sainsbury's; sainsburys.co.uk
for new recipe inspiration—the internet is awash with thousands of blogs and websites dedicated to vegetarian and vegan cookery. Many world cuisines are vegetarian and vegan friendly, such as Indian food (for vegans, avoid dishes cooked in ghee, or with yoghurt or paneer cheese) and south east Asian cuisines such as Thai typically feature little to no dairy in dishes, and frequently make use of tofu in their cooking. To get you started, turn the page for two healthy, easy to make and delicious recipes from the Vegetarian Society (vegsoc.org). •
Remember Not all vegan and vegetarian foods are created equal. Just because a product is vegan doesn’t mean it’s healthy, as many vegan products (such as vegan cheeses) can be heavily processed and high in salt, additives and other undesirable ingredients, so read the labels carefully.
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FOOD & Nutrition
Artichoke and asparagus paella
SERVES 4 -6 Prepare 15 minutes Cook 25 minutes
Egg-free, dairy-free, vegan
30g flaked almonds
200g basmati easy cook rice ½ tsp turmeric powder 1 tablespoon olive oil 1 onion, thinly sliced 2 garlic cloves, crushed 200g asparagus spears, cut into 3-4 cm pieces 280g jar of artichokes in oil 20g capers 50g gherkins, finely chopped 50g black olives, pitted 200g button mushrooms, halved 1 tbsp tomato purée 10 cherry tomatoes, halved 100g sun dried tomato paste 1 tbsp fresh tarragon, chopped 1 lemon, cut into wedges, to garnish
Put the rice in a large pan of water with the turmeric and bring to the boil. Reduce the heat and simmer for 10 minutes then drain thoroughly. Toast the almonds by gently cooking in a dry pan for 2-3 minutes—set the almonds to one side. While the rice is cooking in a separate large frying pan heat the oil and gently fry the onion for 5 minutes. Add the garlic and asparagus and continue to cook for five more minutes. Take the artichokes, drain the oil from them and slice in half. Add the artichokes, capers, gherkins, olives, mushrooms and tomato purée and continue to cook for 5 minutes. Once the rice is cooked and drained add to the frying pan. Stir in the tomatoes, sundried tomato paste and half the tarragon. Serve straight away garnished with the remaining tarragon, toasted flaked almonds and lemon wedges.
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Images: Courtesy of the Vegetarian Society
FOOD & Nutrition
Thai mushroom soup with crispy wontons Egg-free, dairy-free, vegan SERVES 6 Prepare 25 minutes Cook 40 minutes
For the soup: 125g shiitake mushrooms 1½ litre vegetable stock 2 stalks lemon grass, finely chopped 4 cm ginger, peeled and finely chopped 1½ tbsp lime juice 4 kaffir lime leaves 1½ tbsp shoyu sauce 100g chestnut mushrooms, sliced 2 tbsp vegetable oil 1 large clove garlic, crushed 1½ tbsp sweet chilli sauce For the wontons: Make sure all of your filling ingredients are finely chopped to get a good mix of flavours in each wonton. 60g shiitake mushroom tops, diced (use stalks in soup stock) 75g pressed tofu, (such as hazelnut or smoked with sesame seeds), finely diced 2 spring onions, finely chopped 1½ tsp red chilli, very finely chopped 1 tsp ginger, finely chopped 1 tsp shoyu sauce 30g vegan margarine, melted 100g ‘Jus-Rol’ filo pastry (Leave the filo in its packet until ready to use as it may dry and be difficult to use without cracking.)
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For the garnish: Sprigs of coriander, red chilli, chopped
INSTRUCTIONS To make soup: Take stalks out of shiitake mushrooms and reserve caps. Put stock into a saucepan together with the shiitake stalks (add stalks from shiitake mushrooms used in wontons), lemon grass, ginger, lime juice, lime leaves and shoyu. Bring to the boil and simmer for 15 minutes. Strain, reserving liquid and discarding vegetables. Return liquid to pan and reheat. Add sliced shiitake mushroom caps to the pan and simmer for 10 minutes. Meanwhile sauté the garlic and sliced chestnut mushrooms in 2 tablespoons of oil, stirring all the time, until the mushrooms are softened. Add mushrooms and garlic to the pan together with sweet chilli sauce.
To make the wontons: Preheat oven to 180°C/Gas 4. Mix first six wonton ingredients together. Melt the vegan margarine. Cut filo into twelve 10cm squares. Make an 8 pointed filo star— by placing one square of filo on your work surface. Brush with a little melted margarine then place a second square on top rotated 45° to create your star. Brush with a little more margarine. Put 1 tbsp wonton mixture in the centre of the filo star and draw up the edges and twist to make a money bag. Brush the outside with more margarine. Place on baking tray lined with baking parchment. Repeat until you have 6 wontons. Bake in oven for about 7-10 minutes until golden and crisp. To serve: Reheat soup and pour into 6 warmed small soup bowls. Just before eating, place a wonton in the centre of each and garnish with coriander sprigs and red chilli. Live to 100 with Dr hilary Jones | 59
Ideal for babies and e
Ideal for expectant mothers Aqua Carpatica.indd 1
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H2o Labs Home Water Distillation Systems make the PUREST water you’ve ever had! No other method of home water purification is as effective.
Distilled Water is the purest and therefore the healthiest water you can drink! Pure drinking water is essential to your health. You wouldn’t put dirty oil into your car. With your body consisting of 70% water, shouldn’t you put only the purest water into it? The H2o Labs water distillation process produces the best quality water for transporting nutrients and for eliminating wastes from the body. You can help the cells in your body do their job to maximum efficiency by drinking the purest water possible. Distillation makes your water BRAND NEW again! Unless you are drinking fresh rain water, you are consuming water that has not been naturally purified for a very long time, (until it has evaporated and then condensed once more to it’s pure liquid form by the natural hydrologic process). You’ll never know how “old” your drinking water is or what it has been through as it traveled through lakes, rivers, drain pipes, water culverts storm sewers and worse! You are drinking “used” water! With your H2oLabs Home Water Distillation System you actually MAKE your water instead of reusing it, so it is “brand new” and fresh every day. It pays for itself! You save money every time you use it! No More Bottled Water to buy or haul from the store! If you purchase just one small bottle of water per day, it won’t take long at all to pay for your H2oLabs Home Water System. Carry your own bottle of the PUREST, freshly made, great tasting water with you wherever you go. If you buy water in big jugs from a delivery service, you save even more money, plus you won’t have any delivery hassles and you’ll never again have to pay another bottled water delivery bill.
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FOOD & Nutrition
Bottoms Up! During winter, our bodies decide that staying warm is more important than hydration. Live to 100 looks into how water is the key ingredient to staying healthy whatever the season
ydration is a key factor to keeping healthy, even if we don’t feel that thirsty in colder temperatures. As sweat evaporates quickly in cold, dry air (even if sweating still occurs) it can be hard to tell if we are dehydrated. In 2004, research published in the Medicine & Science in Sports & Exercise journal has shown that when exercising in cold temperatures, our body’s response to being dehydrated is diminished by 40 percent meaning we are less likely to register thirst. The study found that the hormone that allows us to feel thirst or conserve fluids was reduced in our bodies. During cold temperatures, our body tries to make sure we are kept warm—our blood vessels constrict, which pushes blood away from our skin to our core to ensure minimum heat loss and lowers the brain’s ability to detect dehydration—leading the body to conserve fluids less efficiently as it thinks it doesn’t need to. ‘It’s a trade off— maintaining the body’s core temperature becomes more important than fluid balance,’ said Robert Kenefick, a research physiologist who conducted this research. ‘Humans don’t naturally hydrate themselves properly, and they can become very dehydrated in cold weather because there is little physiological stimulus to drink.’
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FOOD & Nutrition
Drink Pure Water
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According to the European Hydration Institute, breathing in cold dry air can also increase dehydration. Here are a few ways to stay hydrated in the winter months.
EAT YOUR LIQUIDS Eating foods that contain a high water content (such as fruits and vegetables) is an easy way to get extra fluids in your system. The vegetables to reach out for are courgettes, green cabbage, radish, celery, leafy greens and peppers—all containing over 90 percent water, as well as being a healthy addition to your meals.
WARM IT UP As the temperature drops, so does our need to consume cold products. Adding in warm teas and soups can help you feel warm as well as hydrated throughout the day. Although caffeine has been under scrutiny as being a diuretic, it has been argued that caffeine in teas and coffees may not have a diuretic effect after all.
Dr Carrie Ruston, a nutritionist, told the BBC that tea could have an even better effect on your body than water. After evaluating a range of studies, she found that water just replaces lost fluid, whereas tea rehydrates and also adds beneficial antioxidants that can protect your body from heart disease and prevent cell damage.
INSPECT YOUR URINE A tell tale sign that you are dehydrated is determined by the colour of your urine. The lighter the colour, the more hydrated you are. A dark brown colour with less volume of urine signifies dehydration. The recommended amount of water for any adult depends on your physical activity, weight and height. It is recommended by the NHS to drink as much water as you need to ensure you are not thirsty for long periods of time, and to slowly increase your intake during physical activity. •
What does pure water mean to you? Should it be naturally nitrate-free, or naturally sodium-free, maybe naturally alkaline or have low levels of total dissolved solids (inorganic salts such as sulphates, chlorides, etc)? The answer lies in a unique, clean and crisp taste due to all the above; a pure water composition, just as nature intended. Our family members’ health is important as we constantly learn about the health implications of our food, eating and drinking habits. The solution for the healthiest type of drink can always be found in nature’s original simplicity. Deep within the Carpathian Mountain’s untamed forests, a blanket of metamorphic rocks surrounds and protects a source of naturally sparkling mineral water, free from nitrate pollution or any other chemical, microbiological and physical impurities. After 40 years of natural filtration during its underground journey, Aqua Carpatica springs is a premium quality mineral water. Aqua Carpatica is a natural source for complete hydration and nutrition for all the family, in all aspects of day-to-day life. Its clean water may aid digestion, diminish heartburn symptoms and help development and maintenance of bone structure. It is suitable for lowsodium diets or high blood pressure sufferers. It’s an elegant presence at the meal table, making it a great match for your meals. Water purity without compromise is achievable. While water means life, high quality mineral water means health. Aqua Carpatica strives for a natural way of living healthily and drinking intelligently, created by people that strongly believe that you deserve to live and enjoy a healthy lifestyle.
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FOOD & Nutrition
Baby Nutrition When Weaning
Your baby’s ﬁrst foods can dictate their eating habits when they grow older. Here, we look at the best foods for a healthy balanced diet when weaning your baby
t's recommended by the British Dietician Association Paediatric Group that weaning should begin at six months, as your baby starts to develop a sense of taste. The introduction of solid foods at this age should aim to make a child accustomed to a varied diet by the age of one. There are two common ways to wean—spoon-fed weaning and baby-led weaning. Spoon-fed weaning involves introducing new foods in a purée form so the baby can grow accustomed to different tastes and textures. Baby-led weaning is when the baby chooses what and how much to eat from a range of solid foods. This allows the baby to be involved in family meals—some parents feed suitable foods from the family dinner to the baby for a sociable experience and to broaden the baby’s
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It's all about the veg Babease is a new kid on the block. With a focus on vegetables rather than fruit, Babease is on a mission to become the most trusted, honest and transparent baby food on the market, and they have started with a bang. ‘At Babease, we want to offer parents a choice about what they feed their little ones. We’ve come up with some vegetable-led recipes that are perfect to wean your little one on. Rather than being full of fruit, like many baby foods on the market, Babease lists their ingredients in order on the front of the pack as well as the back so there are no surprises,’ said Tom, founder of Babease. ‘We want to be at the lead of the movement offering healthy options to our customers, even if they aren’t old enough to ask for them!’ In a market that is filled with big brands, Babease didn’t pick an easy area to crack. ‘We feel strongly that our point of difference of offering more vegetables than fruit from the beginning is a step in the right direction to help start a new era of baby food, creating a new generation of healthy eaters,’ explains Tom. The Babease range consists of eight Stage1 Delightfully Smooth recipes and five Stage2 Wonderfully Textured recipes.
We list our ingredients in order on the front of the pack so you know exactly what you are feeding you little one.
FOOD & Nutrition taste spectrum. When you start weaning, it’s recommended by the British Nutrition Foundation to continue milk feeding alongside the introduction of solid foods. They advise that foods such as avocado or sweet potato can be mashed and eaten during milk feeding to ensure a seamless transition to solid foods. Whichever method you use, weaning is the first stepping stone to a baby’s relationship with food so it is important to include a diet rich with nutrients and vitamins, and a range of foods to prevent allergies or fussiness when the child grows up.
YOUR BABY’S FIRST 'SUPERFOODS' Weaning is a great opportunity to start introducing your baby to new tastes and textures, including a wide range of nutrients and vitamins to nourish their system. The first foods a baby eats should include a range of fruits and vegetables, making sure that their diet is free from sugar and salt. For a nutrient-rich diet, its important to include foods that aid your child’s growth. After six months, iron needs to be restored as baby milk doesn’t provide enough iron. Foods rich in iron and folate such as kale or spinach will provide your child with antioxidants, iron and calcium for stronger bones. It is also important to include foods that are high with omega-3 healthy fats and vitamin A, C and D, such as avocados, blueberries, sweet potatoes and carrots. These are easy to chew on and can make great finger food—as well as providing your baby with the right amount of nutrients for healthy growth and development. •
Foods to avoid Be careful with foods such as grapes and cherry tomatoes, and foods containing skin like ﬁsh or apples as these can be a choking hazard. 68 | LIVE TO 100 WITH DR HILARY JONES
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OFFER YOUR KIDS ORGANIC FOOD Ready-made baby foods can be useful when on the go, just make sure you avoid meals that have added sugars and additives and always check the labels for sugar-free products. Here are our recommendations on brands that offer natural organic food for your baby to enjoy. Goodness Gracious Bio Foods Goodness Gracious Bio Foods caters to mothers who may not be able to breastfeed until the recommended six months, offering organic foods that can be introduced to your baby at four months. They are available in Wholefoods, Ocado and Asda. Organix Organix believe in providing children with tasty food that promotes the importance of healthy eating. Their new baby ﬁnger foods are perfect for a quick healthy snack that will encourage your child’s taste buds to enjoy healthier foods. MiniScoff Dedicated to providing your baby with wholesome meals, MiniScoff offer nourishing products made from organic ingredients that are locally sourced and handmade by chefs.
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Top of the Class
Live to 100 explores how nutritious meals can help your child succeed at school
eeding your child healthy food is always important, but with the advent of a new school year nutrition becomes even more crucial—a healthy breakfast and lunch will give your child the energy and focus they need to succeed in the classroom. Here’s what you need to know.
Breakfast: why Bother? The dictum that breakfast is the most important meal of the day has been repeated so many times we tend to take it for granted—but we shouldn’t. Missing breakfast can make a child’s mood and energy drop by mid-morning, making them feel tired, irritable and unable to concentrate in the classroom. Having breakfast can also affect weight. Those who don’t eat breakfast tend to eat unhealthy snacks or overeat at lunch because they’re too hungry. Breakfast also jump-starts the body’s metabolism in the morning so it can start burning calories. A recent study by public health experts at Cardiff University of 5,000 nine to 11 year olds from more than 100 primary schools examined the link between pupil’s breakfast quality and consumption, and their subsequent attainment in Key Stage 2 Teacher Assessments six to 18 months later. The results found that children who ate regular, good quality breakfasts achieved higher academic outcomes. A balanced and nutritious breakfast means choosing foods high in complex carbohydrates, proteins and fibre, with little to no added sugar. These will include celebrityangels.co.uk
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fresh fruit and vegetables (avoid canned fruit as the syrup it comes in is often high in sugar), whole grain foods including brown bread, rice and cereals (check the label carefully to ensure the latter isn’t high in added sugar), dairy, meat, fish, eggs, beans, nuts and seeds.
WHAT’S FOR LUNCH? Preparing a nutritious lunch for your child is just as important as a good breakfast, for similar reasons. According to the NHS, a packed lunch should contain the following: Starchy foods like bread, potatoes, rice, pasta and other grains Protein, such as meat, fish, eggs and beans Dairy products like cheese or yoghurt Vegetables, salad or a portion of fruit It can be hard to create interesting packed lunches everyday for you child, particularly if they are fussy eaters. Include as much variety as possible—try pitta bread or wraps instead of sandwiches. For vegetable refuseniks, try chopping up raw vegetables such as carrots and peppers and pair them with hummus to dip in, and replace chocolate with fruit for dessert (but avoid dried fruit as this can be high in sugar). When it comes to snacks, unsalted nuts and seeds will provide plenty of energy. •
DID YOU KNOW? According to statistics from Public Health England for 2014/15, 19.1% of children in Year 6 (aged 10 to 11) were obese and a further 14.2% were overweight.
Of children in reception (aged 4 to 5), 9.1% were obese and another 12.8% were overweight. This means a third of 10 to 11 year olds and over a fifth of 4 to 5 year olds were overweight or obese.
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Living with a
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With the right advice, information and support, managing your heart condition can be straightforward
ccording to the British Heart Foundation, over seven million people were living with cardiovascular disease in the UK
in 2015. Cardiovascular disease is an umbrella term for all diseases of the heart and circulation, such as coronary heart disease, heart failure and atrial fibrillation. A diagnosis of CVD can leave you uncertain about whether you can return to your normal routines. Live to 100 is here to provide answers.
Will i need to change my diet? Adopting a healthy diet will benefit your heart. Aim to eat lots of fruit and vegetables, and wholegrain carbohydrates such as bread, rice and potatoes. Some dairy products, meat, fish, eggs and beans are also permitted. You should minimise how much fat you consume, eating only mono and polyunsaturated fats (such as olive oil, almonds, and avocados). Cut down on foods containing saturated and trans fats, as these can increase the amount of cholesterol in your blood. You should also reduce how much salt you use in your food, and how much alcohol you drink.
can i exercise again? Exercise will be an important part of managing your heart condition, but make sure you speak to your doctor about what exercises you can or can’t do. Any exercise that involves straining muscles, such as sit-ups, may not be advisable. When exercising, make sure you pace yourself and allow lots of recovery time. Don’t exercise outside when it’s too hot or cold, or humid, as this could place a strain on your heart. The same applies for hot or cold showers after exercise. If you start to feel fatigued when exercising or short of breath, stop and make sure you tell your doctor about your symptoms. If you have a rapid or irregular heartbeat or palpitations stop immediately and seek medical help if it’s still above 100120 beats per minute after resting for 15 minutes. Stop exercising if you feel weak,
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dizzy, nauseous or have pressure and pain in your chest, neck, arm, jaw or shoulder.
can i return to Work? Many people can return to work after being diagnosed with a heart condition, although how soon you’ll be able to will depend on how serious and stable your heart condition is. If you do return to work, it may be that you have to work part time instead of full time to begin with. You may also have to speak to your employer about making changes to your workload, particularly if your work involves manual labour or operating heavy machinery. This may be temporary or permanent. If this isn’t possible, consider retraining for another, more suitable job. Your doctor is best placed to advise you on when is best to return to work, and whether your condition will let you return to your normal duties.
can i travel or go on holiday? As long as your heart condition is controlled and stable you should be able to travel. When selecting a location, avoid anywhere that’s too hilly as you may not be fit enough for high levels of physical activity, as well as destinations that are too hot or cold, or at
high altitude (the lower oxygen levels can lead to headaches, breathlessness and angina). Wherever you go, make sure you know how to access local medical services, and keep an up to date list (including the generic and brand names) of all your medications in case of emergency. Bring enough medication to last you through the trip, plus extra, and if going overseas or flying, carry a letter from your GP explaining your condition and any medication or medical devices you are using. Ensure you also use travel insurance that covers your specific heart condition. When flying on a plane, use measures such as properly fitted support stockings and exercises to avoid deep vein thrombosis and remember that while you can carry essential medicines of more than 100ml in your hand luggage, you will need to get the approval of the airline and airport beforehand, as well as a letter from your doctor or prescription. For those with a pacemaker or ICD (implantable cardioverter defibrillator), bring your device ID card with you and inform security staff beforehand as it can set off metal detector alarms. You may have to be searched with a handheld metal detector—ensure this is not placed directly over your device. •
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10% of diabetics suffer with foot ulcers
Wearable technology diabetic foot ulcer treatment
Why are diabetic foot ulcers a problem? Ulcers that don’t heal can ultimately lead to gangrene and infection and sometimes the only way to stop this is to amputate part or all of the foot and lower leg.
How does PulseFlowDF work? PulseFlowDF consists of a pair of footwear with a device fitted to either the right or left leg to reduce (offload) the pressure on your ulcer and repeatedly pump the veins in your foot to help your blood flow.
Find out more at www.pulse-flow.net
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of diabetic foot ulcers don’t heal
68% of patients undergoing amputation due to diabetes die within five years
How can PulseFlowDF help me? Ulcers can be very slow to heal. Your doctor may recommend treatment with PulseFlowDF – two well established therapies in one device working together to reduce the pressure on your ulcer and improve the blood flow to it.
How can I get PulseFlowDF? If you think PulseFlowDF might be right for you – discuss it with your doctor, nurse or footcare specialist.
Protection. Pulsation. Performance.
Management Diabetes is an increasingly common condition, with amputations reaching a record high in 2016 due to lack of diabetes foot care. Diabetes prevention and management is key for better foot health
high blood sugar where the body is unable to use the amount of glucose in your body. In type 1 and type 2 diabetes, the pancreas does not produce insulin or the insulin does not work properly in order to allow glucose into your bodyâ€™s cells. Type 1 is more common in younger patients where there is no insulin to allow glucose to enter the bodyâ€™s cells. Type 2 occurs when there is not enough insulin or the insulin does not work properly, causing insulin resistance. Because of this, the body dumps the extra glucose into the blood stream, causing high blood sugar that could lead
to a range of complications including heart disease, kidney failure, blindness and amputations if left uncontrolled.
Diabetes management Diabetes management is a day-today task where you need to keep blood sugars at bay to ensure the condition doesnâ€™t progress into other complications. To control your diabetes and prevent any damage to your body, it is imperative to look at what you are eating and adopt a healthier lifestyle. Adding just 20 minutes of activity a day
iabetes-related amputations in the UK have reached a high with the number of amputations rising to 20 a day, as shown through recent analysis from Diabetes UK. Currently, over four million people suffer with the disease and around 500,000 are undiagnosed or have high blood sugar. About 80 percent of amputations are preventable, and the NHS urges people to manage their diabetes to prevent foot amputations, and lower blood sugar for a healthier lifestyle. Diabetes is a condition that causes
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YOUR Wellbeing and watching your calorie intake can lower your blood sugar levels and allow you to live a normal healthy life. It is also important to always check your blood sugar levels to ensure they are in a healthy range and to experiment with different foods to know what affects your blood sugars and what doesn’t. If you are overweight, it’s recommended to lose a minimum of five percent of your body weight as your blood sugars will drastically lessen and can stop the condition from progressing.
If the nerves in your feet are affected then the feet can change shape and cause problems such as bunions and flat feet from the arch ‘falling’ which can cause bones to fracture in your foot when stressed and walked on. Poor circulation is a major side effect of uncontrolled blood sugar, which can cause cramping in the feet and legs and not allow cuts, bruises or sores to heal well, leading to infections. Poor circulation is also caused by high blood pressure, high fat content in your diet and smoking.
HOW DOES DIABETES AFFECT THE FEET?
ARE YOU AT RISK? You may be at risk of developing type 2 diabetes if you are overweight or have a high Body Mass Index (BMI), you have a close family relative with diabetes or if you have ever had high blood pressure, a heart attack or a stroke. You can check your risk at diabetes.org.uk
94.2 % higher risk of a heart attack in those diagnosed with diabetes than those without the disease, according to the National Diabetes Audit in 2013.
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One of the main causes for amputations is a ‘foot attack’, which is usually a foot ulcer or an infection that cannot heal, as described by Diabetes UK. They have specified the required steps to take to ensure that a foot condition does not lead to an amputation that could have been prevented. It starts with knowing your risk, where you have a foot ulcer, any sign of infection, or even loss of sensation. If you have any of these symptoms, you should visit the doctor immediately. •
415 million people are suﬀering from diabetes between the ages of 20 and 70 worldwide, and this ﬁgure is expected to increase to 642 million in 2040, according to Diabetes UK.
Having high blood sugar for a long period of time can start to affect circulation, including damage to the sensory, motor or autonomic neuropathy of the body. This starts to show in other areas, including eyes, teeth, joints and feet. The main target parts are the feet, as the blood takes longer to reach that part of the body. Our sensory neuropathy allows us to feel temperature and pain, when this is impaired by high blood sugars any minor foot condition such as a blister can become a burn and develop into an ulcer.
DIABETES SYMPTOMS It’s advisable to get checked for diabetes early on to prevent later complications. These are the symptoms to look out for: • Excessive thirst • Tiredness • Unexplained weight loss • Blurred vision • Cuts or wounds that heal slowly
Dario Smart Meter If you are finding it difficult to keep track of your diabetes management, The Dario Smart Meter has the power to turn your smart phone into a fully equipped diabetes management tool. This sleek all-in-one meter design is not only attractive but also functional and convenient, fitting easily into pockets or bags. Your lancets, test strips and finger-pricking device will always be to hand, whenever you need them. The meter, exclusively distributed
by Advance Therapeutics (UK) Limited (ATUK), uses your smartphone to provide you with not only your blood glucose levels but also a comprehensive selection of other facts, figures and statistics on both Android and IOS. The system is a complete, cloud-based solution which gives you and your support network real-time tools and actionable information that make it easy to track and better understand your glucose levels, carb intake,
calorie expenditure and calculates your insulin dosage. By making it simple to share your personal health information with loved ones, caregivers and your community, you can then more effectively use the diabetes management resources surrounding you. Advanced Therapeutics (UK) Limited (ATUK) are a UK wide distributor of specialist medical devices that meet real clinical needs, simplify therapy and improve quality of life.
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in the Home No time? No equipment? No money? No excuses! Get ﬁt in the comfort of your home with these quick but eﬀective workouts
t is recommended that we get 150 minutes of aerobic activity a week—that’s roughly 21 minutes a day. This sounds pretty achievable, yet many of us have a multitude of excuses to not exercise: we’re short on time, gym memberships are too expensive, and we’re too tired after a long day in work… However, there’s a growing trend for quick, effective workouts taking place in the home. This is an ideal solution for those with hectic lifestyles or young children who are unable to spend hours slogging away in a gym. The internet is a great source of free workouts—the NHS website has a variety of workouts you can do in the comfort of your living room (even a workout you can do on your sofa) as well as step-by-step videos, podcasts and training guides. We share a few of the best.
Remember! Always thoroughly stretch before a workout, and cool down after.
FITNESS BY NUMBERS 13% of UK adults are sedentary for longer than 8.5 hours per day—the EU average is 11% £480 is the amount wasted each year on unused gym memberships, per person
44% of UK adults never do any moderate physical activity 21 minutes is the recommended daily amount of exercise
35% lower risk of type 2 diabetes for those who exercise regularly [Sources: NHS and British Heart Foundation]
CHAIR DIPS: TRICEPS
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Find a sturdy chair or bench, and face away from the chair. Sit on the edge of the seat and place your hands also on the edge of the seat, shoulder-width apart, behind your hips. Your fingers should be pointing towards you. Make sure your hands are in a secure position, and slowly lower your body downwards whilst keeping your chest elevated and head up. Be sure that your knees don’t bend past your toes, and your elbows don’t bend to an angle smaller than 90 degrees. Begin with one set of six to eight celebrityangels.co.uk
ow does giving your body an invigorating workout in just 5 to 10 minutes sound?
FlexxiCore has the solution in whole body vibration (WBV) training. The newly-launched FlexxiCore Challenger combines the technology of the specialist WBV equipment used in health clubs and gyms with a convenient and versatile design that is suitable for use at home, or in professional settings, regardless of the user’s age and fitness level. The FlexxiCore Challenger adds another dimension: its wide platform is engineered to slightly oscillate (like a see-saw) at the same time as the vertical vibration used with earlier WBV devices – giving extra work for the body’s inbuilt capacity to respond to any challenge. We MUST use this capacity to keep it alive and healthy!
The human body is designed to withstand the force of gravity, and constantly adjusts itself to maintain balance. The FlexxiCore Challenger works with these forces, triggering automatic responses from the muscles and nervous system in a constantly changing high intensity rhythm, and boosting circulation, flexibility and poise. With a virtually unlimited choice of ways in which you can engage different parts of the body, the FlexxiCore Challenger is as versatile as it is fun to use. As well as various standing and squatting postures and stretches, the user can experience the exercising, stretching and toning of different muscle groups while training in many positions - with feet, hands, buttocks or forearms on the platform. The Challenger can also be used for massage and toning of the limbs with minimal effort for those unable to exert themselves.
All ages can benefit, from children who love the Challenger’s adaptability and instant feelgood factor, right through to seniors keen to stay toned and to keep muscles supple and bone loss at bay. Clinical studies have reported WBV-induced increases in strength, power and performance in young healthy adults*. Yet the benefits for older individuals and those with less than optimal health may be even more valuable. Clinical studies show improvements in flexibility and bone density, fat loss, lowered blood pressure, reduced hardening of the arteries and relief from low back pain (references available on request).
Easy to movE and storE
The whole family will love it
● children enjoy it for the fun factor ● fitness enthusiasts able to use a huge range of exercise positions and stretches, as well as for fast recovery from injury and exhaustion ● busy Mums & Dads wanting to stay toned & get the benefits of exercise in a few minutes ● older individuals and those recovering from illness or injury (great for recovering from and preventing loss of muscle strength and bone density) ● everyone can get an instant perk-up at any time of day
Easy to operate and store The FlexxiCore’s control panel is integral with its platform, and is operated by a remote handset. The unobstructed platform leaves you free to adopt a huge variety of exercise, stretch and massage positions without limitation. Use manual mode for individually controlled sessions, or one of the three programmes that automatically vary the speed of oscillation and vibration during a 10-minute session. The handy roller incorporated at one end allows everyone to move the Challenger around easily, using the handle at the other end.
As a special offer for a limited time, Live to 100! readers can enjoy a 25% discount – a huge saving of £217.50 to £672.50 (please quote DrHJ-9/16). Our Instalment Plan at 0% is available on request. The Challenger comes with a 60-day money back guarantee. For a FREE information pack or to order now, call 08456 120129 / 01934 425664.
FOR MORE INFORMATION and to watch a video, visit www.flexxicore.com
*Delecluse et al. 2003; Roelants et al. 2004; Ronnestad 2004; Savelberg et al. 2007; Bosco et al. 1998; Lamont et al. 2008, 2009, 2010; Di Giminiani et al. 2009; Torvinen al. 2002.
FIT WITHIN YOUR HOME
You can use the Challenger in many different ways
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YOUR Wellbeing reps, increasing this as time progresses to three sets of 10 to 12 reps.
AIR SQUATS: BUM AND THIGHS Stand with your feet shoulder-width apart and your hands loose by your sides (if you need a little extra help balancing, stretch your arms out in front of you). Turn your feet so your toes are pointing slightly outwards, pushing your knees out—making sure they track in line with your feet. Lower yourself by slowly bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your head and chin up. Keep your back straight and don’t let your knees extend over your toes. Perform two sets of 15 to 24 reps, and be mindful of your form when performing the move.
MOUNTAIN CLIMBERS: FULL BODY
PRESS-UPS: CORE, CHEST AND TRICEPS Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor. Bend your arms at your elbows, lowering your chest until it is two inches above the floor and your elbows reach 90 degrees. Keep your back and legs straight at all times, as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat. If you find this too difficult, rest your knees on the floor. Do three sets of four to five reps.• 82 | LIVE TO 100 WITH DR HILARY JONES
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Fitness in the Home: The Ideal Solution A revolutionary aid to exercise in the home has emerged from research by Russia into support for astronauts. Whole Body Vibration Training (WBV) was designed to help them recover from muscle atrophy while in space. WBV uses vibration to exercise muscles effortlessly. It demands less stamina than normal types of exercise, but gives accelerated results. It challenges the body to respond reflexively to vibration forces, triggering a high-intensity response from muscles throughout the body, without effort on your part. This results in a highly efficient workout that thoroughly exercises and tones muscles, increases circulation, and even stimulates bone regeneration—all in just a short session. The good news is that WBV technology is now accessible to the whole family in their own home. The newly launched FlexxiCore Challenger combines vibration
with oscillation, and was developed to make advanced WBV technology available to people of all ages and fitness levels—in a more compact format and at more affordable prices than the specialist equipment used professionally. The beauty of the Challenger is its versatility. With all the variables offered by its dualmode approach, wide platform, and easy-to-use controls, everyone can find many ways to enjoy using it to suit their own objectives and comfort level.
Get into a press up position and place your hands directly underneath your chest, shoulder-width apart, with straight arms. Your body should form a straight line from your shoulders to your ankles, with your weight being supported by your hands and toes. Lift your right foot off the floor and bring your knee as close to your chest as you can, maintaining the streamlined position as best as you can. Return to the starting position and repeat with your left leg, so you’re moving quickly. Continue alternating for the desired number of reps or time—see how many you can do in one minute.
Readyspex reading glasses are suitable for the majority of people over 40
by Presbyopia is a condition associated with the ageing of the eye that makes it harder to focus clearly on close objects. It is a natural part of ageing and anyone over the age of 35 can develop it. The ﬁrst symptom that most people notice is diﬃculty reading ﬁne print and they need either to hold text further away or to turn the print to the light to see it more clearly. Prior to April 1989 people who developed Presbyopia were dependent on their optician for the provision of reading glasses. When the legislation changed on the 1st April 1989 ReadySpex (founded by one of Europe’s leading optical groups) introduced ready-made reading glasses to satisfy the need for a high quality, low cost alternative. Since 1989 we have sold millions of reading glasses to many delighted customers. They are so pleased with the quality and price that they purchase several pairs at a time, locating them handily around the house. People are becoming more fashion conscious and ReadySpex has developed a new range of fashionable reading glasses to ﬁt with its traditional range and some of these new Elegance styles can be seen alongside. It is important that people visit their opticians regularly, at least once every two years, to have a professional eye examination. This can lead to the detection of many health issues including glaucoma, diabetes, high cholesterol and hypertension. ReadySpex reading glasses are suitable for the majority of people but they are not a substitute for a regular check-up. Our stringent quality control checks and 12 month no quibble guarantee gives conﬁdence to our customers as they purchase ReadySpex reading glasses from their local stockists, Lloyds Pharmacy or from our website:- www.readyspex.co.uk
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DNA diets are the game-changer for losing weight Dieting is often a repeating cycle of losing weight and gaining it all back, an endless yoyo effect. The answer to â€žwhich is the best diet for meâ€œ lies in your DNA. A study from Stanford University showed that those using a DNA based diet lost as much as 2,5 times more weight. NutriFit will help you reach your diet goals with long lasting results!
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Weight to Go
Live to 100 explores some of the biggest myths around weight loss
Live to 100 with Dr hilary Jones | 85
hen it comes to losing weight there’s a wealth of magazines, books, blogs and TV programmes that can offer advice. Unfortunately, weight loss is also an area that’s fraught with misconceptions and myths. Here, Live to 100 debunks some of the most important.
EXTREME DIETS ARE THE KEY TO WEIGHT LOSS From the cabbage soup to the maple syrup diet, highly restrictive regimes receive a great deal of coverage in the media but in reality they’re very hard to maintain and can sometimes lead to weight gain, as your body will be low on energy, leading you to crave foods high in fat and sugar. Many extreme diets are unbalanced and miss out on essential nutrients.
YOU NEED TO DO EXCESSIVE AMOUNTS OF EXERCISE Of course, any successful weight loss plan will require exercise, as to lose weight you’ll need to burn more calories than you consume. But for successful weight loss you’ll need to craft a plan that you can stick to for a long time—this usually means small, incremental changes rather than radical ones.
CARBOHYDRATES ARE THE ENEMY
FAT WILL MAKE YOU FAT As above, it’s a matter of moderation and balance. Context is everything and eating a high fat diet made up mostly of refined, processed junk foods will of course lead to weight gain, but eating a controlled amount of monounsaturated and polyunsaturated fats such as nuts, seeds, avocadoes and oily fish is part of a healthy diet.
CERTAIN FOODS WILL SPEED UP YOUR METABOLISM Metabolism describes the chemical processes in your body that keep you alive, such as breathing, repairing cells and digesting food. These processes burn energy, the amount of which is determined by body size, genes, gender and age. Many claims have been made that some foods will speed up your metabolism—and therefore burn more calories—but according to the NHS, there is little scientific evidence for such claims.
DID YOU KNOW? Obesity is thought to affect 1 in every 4 adults in the UK, and 2 in every 5 children aged 10 to 11.
As with everything, moderation is the key when it comes to a healthy diet. While low carbohydrate diets are effective when it comes to weight loss, wholegrain
carbohydrates such as brown rice are very healthy, and should form part of a balanced regime.
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GERMANY’S N0.1* MEAL REPLACEMENT What’s in Almased®?
Our unique fermented formula blends three wholesome ingredients.
YOGURT Made from premium quality milk; the calcium present in the yogurt supports normal function of digestive enzymes.
“Over the years we have constantly battled with our weight. We started using Almased® in 2013 and to date we have collectively lost over 10 stones and feel fantastic! Almased® really has changed our lives.” Carole & Chris, Newcastle
Always struggling to reach your target weight? Now is the time to bid farewell to those previous fad diets and actually achieve your health and weight loss goals! By combining nature’s ingredients; high quality soya, yogurt and enzyme-rich raw honey, Germany’s No.1* meal replacement programme can provide healthy and sustainable weight loss, while supporting overall well-being. Not only can weight loss improve overall physical appearance, it can also bring a host of additional health benefits. Almased® was first developed in Germany to help improve energy levels. Not only did it do this, but it was subsequently found to be effective as part of a weight loss programme. At the University of Freiburg, clinical studies observed a significant difference between Almased® and a fat-restricted low calorie diet1. Furthermore, the researchers found that while fat was lost, essential muscle mass was retained2. Over 25 years of scientific research has shown Almased®’s benefits for weight loss, long-term weight management and overall health and wellness.
SOYA This plant-based protein can support the maintenance of essential muscle mass. The fact that it’s fermented makes it easier for your body to digest and absorb.
ENZYME-RICH HONEY Beyond adding a touch of natural sweetness, this is carefully processed in order to optimise the raw enzymes that are present in Almased®.
So simple to use! Mix 50g of Almased® with 200-350ml of water or 200ml of low-fat milk and 2tsp of oil rich in essential fatty acids (e.g. olive, flaxseed, rapeseed or walnut).
The benefits of Almased®
s ... sim pl y be ca us e it wo rk
• Clinically proven weight loss v a fat-restricted low calorie diet1. • Reduces body fat without loss of essential muscle mass . 2
• Nourishes the body with a blend of soya, yogurt and honey. • Contributes to weight loss when replacing two daily meals. • Maintains weight after weight loss by replacing one daily meal. • Contains no artificial flavours, fillers, preservatives or stimulants and only naturally occurring sugars. Non-GMO, Gluten-free, Vegetarian and suitable for those with Diabetes. 1. König, D et al (2008). Annals of Nutrition and Metabolism; 52(1):74-78. 2. Deibert, P et al (2004). Intl. Journal of Obesity; 28(10):1349-52. * OTC study, 2014.
Need help with your diet? Almased® nutritionist Katie Hipwell can provide advice on any part of the programme. You can contact Katie directly at firstname.lastname@example.org. For more information, call us on 0207 969 1886 or visit www.almased.co.uk or Almased UK. Download your FREE Almased® Figure Plans at figureplan.co.uk. Please enter code DH1
only at Boots Order by 8pm and collect free from 12pm tomorrow at a store near you. Available in larger Boots stores and online, subject to availability. See boots.com/ordertodaycollecttomorrow for full terms and conditions about the Order & Collect Service. Mon-Sat. Geographical exclusions apply.
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YOUR Wellbeing DIET AND LOW FAT FOODS ARE HEALTHY
While all calories have the same energy content, where they come from is very important and will have different effects on your body. Calories from whole foods, for example, tend to be more filling than calories from refined foods such as sweets.
Many items marked as low fat aren’t necessarily healthier—as often the fat will be replaced by sugar. Also, for a product to be labelled as low fat it only has to contain less fat than the original version, which may not make it healthy if the original was high in fat to begin with.
WEIGHT LOSS IS EASY. ALL YOU HAVE TO DO IS TRY HARD ENOUGH
unbalanced and miss out essential nutrients.
SKIPPING MEALS WILL HELP YOU TO LOSE WEIGHT Skipping meals may seem like an easy way to reduce the amount of calories you eat, but missing a meal can result in tiredness and lead you to crave unhealthy snacks, or feel so hungry that you eat more than you should at the next meal. •
It’s a common assumption that weight loss is just a matter of willpower, when in reality there are many different variables that can hinder or help your weight loss, from genetic and hereditary factors to certain medical conditions like hypothyroidism, as well as behavioural conditioning and habits. Weight loss will be easier for some and harder for others.
Many extreme diets are
ALL CALORIES ARE THE SAME
88 | LIVE TO 100 WITH DR HILARY JONES
Balloon LOSE UP TO 40lbs IN JUST 16 WEEKS
A revolutionary solution to your weight loss problem Introducing Elipse™, the world’s first surgery-free Gastric Balloon, which in 16 weeks could give you the figure you have always wanted. • No surgery required • Simple procedure completed in just 20 minutes • Feel fuller, faster • Reduce portion size & calorie intake which aids weightloss • 16-week course monitored by health professionals Start the change in your life today.
Visit: ElipseBalloon.co.uk Or call: London Office: 020 3795 9159 Leeds Office: 0113 457 1008 email@example.com Provided by Nugenesis Ltd, 95 High St., Yeadon LS19 7TA.
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kincare is a huge business— many men and women of all ages seek products that will help them achieve perfect skin. Top of the flawless skin wish-list is to fight (or prevent) the signs of ageing, as the anti-ageing sector accounts for 42 percent of total sales, according to the 2014 Premium Market Report for beauty. Karla Rendle, research analyst at Euromonitor International, explains that: ‘it is clear that there is a demand
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for premium skincare brands. We believe this is coming not only from the middle to elderly demographic, who have higher disposable income and an increased desire to keep their skin looking good, but also from younger millennial consumers, who are much more aware of brands, such as Estée Lauder or Clarins, thanks to social media, not to mention Kendall Jenner, face of Estée Lauder. Beauty vloggers have been introducing younger UK consumers to premium
brands that may sit above their normal price range, but they are buying into it.’ The skincare industry is worth £17 billion in the UK economy, and the average woman is estimated to spend £20,000 on their appearance in a lifetime. It seems we are more willing to part with large sums of cash in order to achieve a perfect complexion, but do these products deliver?
We all want to maintain a youthful glow for as long as possible, which is why the skincare industry is booming. But what products can actually make a difference to our skin?
There are many choices of over-the-counter skincare products, and with so many to choose from it can be difficult to select the product that’s right for your skin. The results might not be what you were hoping for either, as over-the-counter skincare products only treat the dead layer of skin on the surface. Cosmeceutical products, however, penetrate far deeper into the dermis layer, which is where collagen, elastin and pigmentation are found. As cosmeceuticals are a mix between a cosmetic and a pharmaceutical, they include biologically active ingredients that are thought to have pharmaceutical effects on the skin. Because of this, they usually come with a heftier price tag than their OTC counterparts—but you could find that the benefits justify the cost. •
The average woman is estimated to spend £20,000 on
YOUR Wellbeing OVER 60s
their appearance in a lifetime.
ANTI-AGEING INGREDIENTS The top five ingredients to look for in your anti-ageing skincare: Peptides: these small proteins help stimulate new cells to grow, and help skin cells to heal Alpha-hydroxy acids: these natural ingredients are found in fruits and milk sugars, and act as exfoliants— allowing the deeper layer of the skin to come to the surface faster. Look out for salicylic and hyaluronic acid Retinol: a natural form of vitamin A, which helps to reduce the appearance of wrinkles whilst boosting the elasticity of the skin Antioxidants: thought to help fight cell damage from free radicals which can increase the risk of cancer, antioxidants can also slow down the visible affects of ageing. Look out for acai oil, green-tea extract, Co-Enzyme Q-10 and vitamin E
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What is a cosmeceutical? Generally speaking, a cosmeceutical is a cross between a cosmetic product and a pharmaceutical. A cosmeceutical is essentially a hybrid skincare product that contains a biologically active compound that is thought to have a pharmaceutical eﬀect on the skin. LIVE TO 100 WITH DR HILARY JONES | 91
Why Advanced Skincare Should be on Your Shopping List There is a new breed of advanced formulas for fighting wrinkles and skin problems that is living up to expectations. These are not your usual off-the-shelf skincare—they’re a group of products that are sometimes called ‘cosmeceuticals’. These products are usually sold through dermatologists, doctors and aesthetic clinics because of the levels of active ingredients, and when used correctly their ingredients are proven to work.
What types of ingredients are in advanced skincare?
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Antioxidants offer protection against damage caused by the sun, pollution and environmental factors. Antioxidants, such as vitamins C and E along with botanicals such as chardonnay grape seed extract and lilac leaf stem culture extract, protect the skin from such attacks and can help the skin repair itself. (7,8) Put these together in formulations and you really do get ‘next generation’ skincare, for the face, neck and décolletage. (9) Using a sunscreen is the single most vital anti-ageing step you can take. Putting broad spectrum SPF with anti-ageing ingredients such as those described above offers powerful protection.
1 Van Scott EJ, Yu RJ, ‘Actions of alpha hydroxy acids on skin compartments,’ J Geriat Dermatol 3(1995), pp.19-24. 2 Green BA, Briden ME (2009) PHAs and bionic acids: next generation hydroxy acids. In: Draelos Z, Dover J, Alam M, eds. Procedures in Cosmetic Dermatology: Cosmeceuticals. 2nd edn. saunders Elsevier, Philadelphia: PA 3 ) Fromage G (2013) Topical retinoids: exploring the mechanisms of action and medical aesthetic applications. Journal of Aesthetic Nursing 2(2): 68–75 4 Draelos ZD (2011) Cosmetic Dermatology: Products and Procedures. Wiley-Blackwell, Chichester 5 Mammone T, Gan D, Fthenakis C, Marenus K (2009) The effect of N-acetylglucosamine on stratum corneum desquamation and water content in human skin. J Cosmet Sci 60: 423–8 6 Poster presented at the 70th Annual Meeting of the American Academy of Dermatology, San Diego, CA; March 16-20, 2012 7 Vertuani S, Beghelli E, Scalambra E et al (2011) Activity and stability studies of vercascoside – a novel antioxidant in dermo-cosmetic and pharmaceutical topical formulation. Molecules 16: 7068–80 8AOX 2 Farris PK (2009) Cosmeceutical vitamins: vitamin C. In: Draelos Z, Dover J, Alam M, eds. Procedures in Cosmetic Dermatology: Cosmeceuticals. 2nd edn. saunders Elsevier, Philadelphia: PA 9 A Firming Neck Cream Containing N-Acetyl Glucosamine Significantly Improves Signs of Aging on the Challenging Neck and Décolletage Joel Schlessinger, MD; Barbara Green, RPh; Brenda L. Edison, Scientific Poster presented at the 73rd Annual Meeting of the American Academy of Dermatology, San Francisco, CA, USA, March 20-24, 2015, and written up in JDD15,1:47-52 Jan 2016.
Hydroxyacids such as glycolic and lactobionic acid helps break down the glue that keeps dead skin cells stuck to your face, improving radiance and texture. They also stimulate the skin to produce new collagen, effectively plumping your skin. (1, 2) Retinol helps to create softer, brighter, smoother skin (3) while peptides can stimulate formation of new collagen. (4) New, widely researched ingredients such as N-acetyl glucosamine and N-acetyl tyrosinamide stimulate production of new hyaluronic acid (HA) in the skin. HA is one of the most popular ‘fillers’ used in clinics, partly because it is the skin’s natural sponge, holding water in the skin and delivering hydration. However, it is a huge molecule and putting it on the skin is not enough to get it into the skin. These clever ingredients can lead to an increase in native HA, and consequently beautiful hydrated skin. (5,6)
Triple Action Youth Boost NeoStrata Skin Active Triple Firming Neck Cream Winner 2015 MyFaceMyBody Awards Best Anti Ageing Product
Formulated to help reverse the visible signs of aging in the neck and décolletage by building volume and firming sagging skin. Triple Firming Neck Cream includes three powerful clinically proven ingredients to help reverse visible signs of ageing in Before **
the neck and décolletage. • NeoGlucosamine® helps increase hyaluronic acid* and even pigment • NeoCitriate® targets new collagen* to lift and firm • Pro-Amino Acid increases pro-collagen* to help diminish wrinkles
8 Weeks** • Lifts and firms sagging skin • Plumps to rejuvenate jawline contour • Targets uneven pigmentation * in vitro test ** Poster, 73rd AAD Meeting, San Francisco, March 2015
Powerful. Potent. Professional.
NeoStrata Winner 2015 Aesthetics Awards Best Cosmeceutical Range/ Product of the Year
NeoStrata Skin Active Winner in 2013, 2014 and 2015 MyFaceMyBody Awards Best Cosmeceutical Range
For further information and to ﬁnd your nearest stockist Call us on 01234 313130 firstname.lastname@example.org www.aestheticsource.com
Aesthetic Source Ltd.indd 1
Breathe Blueair Do you know that indoor air can be more polluted than the air outdoors and cause a host of health problems? Blueair air purifiers can help you and your loved ones breathe clean air that is virtually free of dust particles, chemicals and viruses. Take control of the air you breathe. Find us at blueair.com
Sources: European Environment Agency, Royal College of Physicians and the Royal College of Paediatrics and Child Health.
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Tired of sneezing, wheezing and itchy eyes from allergies? Well, enough is enough—we look into the causes and how to manage allergies in the home
Symptoms of allergies • Runny, itchy nose • Sneezing • Wheezing and coughing • Red, itchy rash
immune system, and food, pollen, hair dye, certain medications and household items can cause reactions. There are two types of allergies, IgE mediated and non-IgE mediated allergies. In IgE mediated allergies, the immune system develops IgE antibodies for specific allergens. These antibodies are ready to fight back when the immune system is exposed to that particular allergen— this is called sensitisation. When the immune system is then exposed to the
llergies can be a hassle when it comes to day-to-day life. Pollution, nature and even our homes can trigger allergic reactions, and each year the number of allergy sufferers increases by five percent according to Allergy UK. In 2010, Mintel found that 21 million adults in the UK suffered from at least one allergy. Allergies are a reaction to a substance thought to be harmful to your
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allergen, it produces histamine and other chemicals to attack the allergen, which leads to an allergic reaction. Non-IgE mediated allergies happen when multiple cells react to an allergen, which can also cause an allergic reaction similar to IgE mediated allergies.
indooR AlleRgens Dust Mites
The Rise of home feveR ‘Home Fever’ is the name pegged for developing allergies caused by the allergens in your home. According to Allergy UK, 12 million people suffer from allergies in the home. Allergens are the substances that can cause allergies and are responsible for conditions such as perennial allergic rhinitis and asthma. It is important to identify the main culprits and their possible effects in the home. celebrityangels.co.uk
Dust mites are one of the hidden culprits of allergies. With 58 percent of Britons suffering from allergies caused by dust mites, they are a big part of the problem and can be unsuspected triggers of respiratory problems such as asthma and perennial allergic rhinitis. These invisible mites are small creatures that are normally found in humid environments on carpets, bedding, clothes and soft furnishing. The dust mite itself does not cause harm—it's dust mite droppings that cause allergies, where a single dropping can contain up to 14 separate allergens according to housedustmite.com. Around 10,000 house dust mites can be living on your bed alone, meaning there could be over two million dust
mite droppings left to trigger a possible allergic reaction. To know if your allergies are disturbed by dust mites, make sure you note when you get your symptoms—if they occur when dust has been moved then, that is because dust mites tend to usually live in dust where their droppings are found.
Mould Damp and mould raise the risk of developing respiratory problems such as asthma, allergies and respiratory infections. The causes of allergies are from mould spore allergens that are released by mould in the home. Mould and damp develop due to moisture in the home and can be found in uncleaned refrigerators, window frames and houses with poor ventilation. Mould spores can also be found in bedding—mattresses Live to 100 with Dr hilary Jones | 97
Pets Despite popular belief, when someone is allergic to a pet it is not because of the animal’s fur but their sweat, saliva and urine, which contain allergens that spread to their skin and fur as they groom themselves. According to Allergy UK, allergies caused by pets are the second most prevalent in the UK with 50 percent of asthmatic children sensitised to cat allergens, and 40 percent sensitive to allergens from dogs. Other animals can also cause allergens that can make children sensitive to them. Rodents, such as mice and hamsters that are usually kept in a child’s bedroom indoors, have allergens in their urine which can be dispersed as the animal moves around its cage. This causes allergens to linger in that room, possibly triggering an allergic reaction.
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There’s a theory of ‘hygiene hypothesis’, which brings the idea of exposing babies to allergens before the age of one to lessen the likelihood of them developing asthma later in life. Some studies have shown proof of this, whereas others have had a reverse conclusion. Regardless, of what research has shown, Allergy UK does recommend that anyone suffering from hay fever, asthma or eczema should not have pets even if there is no allergic reaction at present, as the allergens can aggravate the symptoms of those respiratory conditions.
PREVENTING ALLERGIES IN THE HOME There is no exact way to prevent allergies other than avoiding the allergen that you are allergic to. Here are some tips on how to limit the amount of allergens in the home.
How to avoid mould spores Recommended by Allergy UK, ventilation is the key to preventing mould growth in your house. • If you have houseplants, change the soil regularly and make sure they don’t leak or remove any indoor plants completely. • Avoid using paraffin heaters or bottled gas heaters as they generate a lot of moisture, which can lead to mould. • Change out old foam pillows and mattresses. • Make sure you deal with damp and condensation in your home. • Don’t dry clothes or hang wet clothes indoors or in damp cupboards.
Dust out the mites There are a number of ways you can reduce dust mites and their droppings to prevent developing an allergic reaction. The NHS recommends that you should aim to limit the number of mites using the following methods. • Choose wood instead of carpet on the floors, and choose leather, plastic or vinyl furniture instead of upholstered furniture. • Make sure to use a vacuum cleaner that is fitted with a high efficiency particulate air filter (HEPA), which will trap more dust mites than regular vacuum cleaners. • When getting rid of dust always wipe surfaces with a damp, clean cloth and avoid dry dusting as this can spread dust around the house. For pets, it is best that they are washed at least once a week and kept outside. Frequently wash all the furniture that the pet lies down on. Use an air purifier from a supplier such as BlueAir that is HEPA fitted and can detect smoke, dust and pollen allergens in your home.
MANAGING ALLERGIES The best way to start managing your allergies is to know exactly what is causing them as you can then start to limit your exposure and hopefully your symptoms. Keep note of when your allergies happen so you can determine what might be causing them. For indoor allergies it is best to use a dehumidifier or air conditioner to lower the humidity to below 50 percent, as well as removing carpets from bedrooms, washing curtains and rugs regularly and using a HEPA fitted vacuum cleaner. Depending on the severity of your allergies, make sure you are taking the correct medication such as antihistamine drugs and nasal sprays. You could also consider immunotherapy if your symptoms still persist without the help of these medications. •
with allergy proof bedding can help reduce the amount of allergens.
Medichecks Ltd.indd 1
DRY, TICKLY OR CHESTY COUGH?
UNICOUGH IS YOUR ALL-IN-ONE SOLUTION
ASK AT THE
Available without prescription Always read the leaflet Unicough 14mg / 135mg / 1.1mg in 5ml Oral Solution
Infirst Healthcare Ltd.indd 1
PC239 2016 Date of Preparation - August 2016
Contains three active ingredients which coat the contours of your throat, soothing and reducing the urge to cough
Cold or Flu?
Colds and flu are common but debilitating illnesses. Here, we detail some of the best remedies and preventative measures
sore throat, sneezing, a cough, a blocked nose and fatigue: these are all the familiar symptoms of the common cold. They’re typically at their worst during the first two to three days of a cold, and the illness can last from seven to 10 days, with coughs lasting for two or three weeks. As we all know, there’s no cure for a cold and the symptoms can usually be managed by drinking plenty of fluids, resting and over-the-counter medications. Many of us find it hard to tell whether we have a cold, or the flu—which is more serious—as the symptoms can be similar. A cold will usually only affect your nose and throat, and you still feel well enough to go to work or school. With flu you’re more likely to have headache, fever and aching muscles, a sudden onset of symptoms and an inability to carry on with day-to-day activities because you’re feeling too unwell.
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When it comes treatment, the best remedy for the flu (as with a cold) is to rest at home, drink lots of water and use painkillers and decongestants. However, see your GP if your symptoms last for more than three weeks or if they get suddenly worse, you have difficulty breathing or have chest pain. Babies, elderly people, pregnant women and those with long-term illnesses may also have to see a GP if they develop the flu.
if you’re aged 65 or over, pregnant, very overweight or have an underlying health condition such as long-term heart disease or a weakened immune system.
If there is a lot of flu around and you’ve been in contact with someone who has it, you haven’t had the vaccine and you’re over 65, pregnant or have a longterm condition such as diabetes or lung disease then you could take an antiviral medicine such as Tamiflu.
There are ways you can make catching a cold or flu less likely.
Vaccines Getting an annual flu vaccine can reduce you risk of contracting the flu, although it isn’t 100 percent effective. Typically you have to pay for the vaccine but it’s possible to receive it for free on the NHS
Simple measures will reduce your risk of getting the flu. These include regularly washing your hands with soap and warm water, cleaning surfaces that you touch regularly and using tissues to cover your mouth and nose when you sneeze or cough. •
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Don’t let sore skin caused by incontinence take joy from your life. Sore skin caused by incontinence can be prevented. 3M™ Cavilon™ Barrier Cream’s unique formula creates an invisible, breathable protective barrier over your skin. It stops urine and faeces coming into contact with your skin, letting it heal naturally and protecting it from further damage. It also moisturises, helping to soothe while it protects.
Trusted by healthcare professionals
• Does not clog or reduce the absorbency of pad linings2 • Wash off resistant – no need to reapply after every wash • Does not affect tape or dressing adhesion3
Cavilon barrier cream is clinically proven1 to protect and heal sore skin caused by incontinence. It’s been used by healthcare professionals for over ten years – and is available on prescription from your GP or can be purchased online.
Find out more and where to buy at:
www.3M.co.uk/caviloncream 3M and Cavilon are trademarks of the 3M company. ©3M 2016. J341309 References 1. Bale S, Tebble N, Jones V, Price P. (2004) The benefits of implementing a new skin care protocol in nursing homes. Journal of Tissue Viability 2004; 14(2)44-50. 2. Hart J, (2002) Assessment of the incontinence pad blocking potential of Cavilon DBC compared with Sudocrem and Zinc and Castor oil. Nursing Scotland 2002, Issue July/August. 3. 3M Data on File 2011: LIMS 6766.
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OVER 60 60s
Problem Urinary incontinence is a common condition that many suﬀerers are embarrassed to discuss, preventing them from asking for help—but there are many treatment options available
t’s thought that three to six million people in the UK suffer from urinary incontinence. Urinary incontinence is the accidental passing of urine. It affects both genders, but it’s thought that women suffer from it more. It can range in severity from occasional, small leaks to frequent clothes wetting. There are several factors that can lead to incontinence, including family history, obesity, pregnancy and childbirth and increasing age. There are several forms of incontinence: Stress incontinence causes leakage when you sneeze, cough, laugh, exercise or pick up something heavy. It typically happens when the muscles used to prevent urination, such as the pelvic floor muscles and urethral sphincter, are weakened or damaged.
Prevention Here are some steps you can take that may lessen the chance of developing urinary incontinence.
■ Weight control Obesity increases the likelihood of developing incontinence so make sure you control your height through healthy eating and regular exercise. ■ Avoid alcohol Alcohol and drinks containing caﬀeine can irritate your kidneys and cause them to produce more urine. ■ Stay active Exercise, particularly for pelvic ﬂoor muscles, is essential. For women, pregnancy and birth can weaken the muscles that control the ﬂow of urine from the bladder. Men could also beneﬁt from doing pelvic ﬂoor exercises. LIVE TO 100 WITH DR HILARY JONES | 103
OVER 60s Urge incontinence is usually caused by overuse of the detrusor muscles, which control the bladder. It leads to a sudden, urgent need to urinate that can be so strong it can be hard to reach the toilet in time. Overflow incontinence is frequent dribbling of urine, as the bladder doesn’t empty completely. Functional incontinence is what happens when a physical or mental condition stops you from making it to the toilet in time.
LIVING WITH INCONTINENCE
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Did you know? The NHS estimates that 1 in 4 of us will have issues with bladder control at some point in our lives.
Protect against sore skin It’s estimated that 3.2 million people over 65 suffer from incontinence in the UK. A survey of 800 sufferers and carers found that more than 50 percent experience sore skin when wearing incontinence pads. Nearly all of those described the condition as painful or uncomfortable. 3M Cavilon Barrier Cream is a preventative solution to protect skin against urine and faeces. Used extensively in hospitals, it is the number one choice of healthcare professionals in the UK and has been prescribed by them for many years. It is now available to self-purchase online. The cream’s unique formulation moisturises the skin and acts as a barrier to protect it. It doesn’t clog incontinence pads—which can reduce
their absorbency—and application is only needed morning and night. The cream is hypoallergenic, pH balanced and free from potential irritants, such as parabens, dyes, alcohol and soaps. For more information, visit: www.3M.co.uk/caviloncream.
If your incontinence is affecting your daily activities and quality of life, then make an appointment to see your GP who will be able to give you a diagnosis and offer treatment options. During a consultation the doctor will ask about your symptoms and they may carry out a pelvic examination (women) or a rectal one (men). You may be asked to keep a diary where you track how much fluid you drink and how often you urinate. The first steps in treating incontinence are day-to-day measures that include making changes to your lifestyle such as losing weight and abstaining from caffeine and alcohol. Pelvic floor exercises can also be very effective, particularly for women. Bladder training can also help. Learn methods like waiting longer between needing to urinate and passing urine, as well as timed urination, where you schedule trips to the bathroom every one to two hours, whether you feel the urge to urinate or not. Once on the toilet take your time and make sure you double void, which requires urinating, pausing, then urinating again to make sure you’ve emptied your bladder. If your incontinence persists then products such as absorbent pads and hand-held urinals will help you manage the condition. There are also a number of surgical options available. These include expanding the bladder or inserting a device that stimulates the nerve that controls the detrusor muscles. Tape or sling procedures for stress incontinence are used to reduce pressure on the bladder or strengthen the muscles that control how much you urinate. •
Below the Belt
There are certain conditions that many of us are too embarrassed to talk about—namely anything below the belt. Live to 100 explores the most common intimate health issues, and how to deal with them celebrityangels.co.uk
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here are some health issues that we are too embarrassed to discuss with friends or loved ones, let alone a GP. However, intimate health problems are incredibly common and most are easy to treat, sometimes with over-thecounter medication. Although in some instances, if an intimate health issue is left untreated, it can become much worse and lead to serious problems.
Peyronie’s disease Peyronie’s disease (PD) is a common condition that affects the penis. PD causes the erect penis to bend due to an abnormal plaque of collagen—a
kind of scar tissue under the skin of the penis. It typically effects men in their fifties, but it can occur at any age. Estimates about how common it really is vary widely, but it is likely that as many as one in 20 men in the UK has PD. The bend can make penetrative sex difficult or impossible and as a result, can have a huge impact on emotional and psychological wellbeing, with half of affected men suffering from depression and relationship problems. This common condition can cause great unhappiness and distress if left untreated. There are several good treatments available, including surgical and non-surgical options. Live to 100 with Dr hilary Jones | 105
OVER 60s sexual health tests as a number of STIs don’t have obvious symptoms and can cause severe side effects if left untreated. Some common symptoms of an STI are pain when urinating, itching, burning, blisters, sores, spots or lumps around the genitals, unusual discharge, bleeding between periods or after sex, pain during sex, or lower abdominal pain. Most genitourinary medicine (GUM) clinics offer walk-in tests, and you can always visit your GP if you suspect you have an STI. Many STIs can be cured with a course of antibiotics, although some (such as HIV) have no cure, but can be managed to prevent the condition worsening. To prevent catching or passing on an STI, always practice safe sex and use condoms.
If you have this condition, don’t be afraid to talk to your doctor about it. The website, thisispeyronies.co.uk, has been devised by international healthcare company Sobi to provide information, support and advice on treatment options to men suffering with PD.
Thrush Vaginal thrush is a common yeast infection that affects most women at some point in their lives. Thrush develops if the natural balance of microorganisms in the vagina is disrupted. Typical symptoms of thrush include itching and soreness, vaginal discharge, pain during sex or a stinging sensation when urinating. Thrush can be easily treated with over-the-counter medication available from pharmacies, but it is advisable to get medical advice from your GP if it’s the first time you’ve had thrush, you’re under the
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age of 16 or over the age of 60, you’re pregnant or breastfeeding, or if your symptoms don’t improve. To prevent thrush developing, avoid perfumed soaps and shower gels as these can act as potential irritants and upset the natural balance. Also avoid tight-fitting underwear or tights (especially those made of synthetic materials) and if you have diabetes, ensure that your blood sugar level is controlled.
sTIs According to Public Health England, there were approximately 435,000 diagnoses of sexually transmitted infections (STIs) in 2015, with chlamydia being the most commonly diagnosed STI. Some people feel ashamed about contracting an STI and can be too embarrassed to visit a GP, however it is imperative to have regular
More common among women then men, urinary tract infections (UTIs) can be painful and uncomfortable, and occur when an infection affects the bladder and kidneys. There are two types of UTI: an upper UTI and a lower UTI. Lower UTIs are common and not a cause of major concern, but upper UTIs can become serious if left untreated. The most common lower UTIs are cystitis (inflammation of the bladder, caused by a bladder infection) or urethrae. Some of the common symptoms of a lower UTI are the need to urinate more than usual, pain or discomfort when urinating, feeling as though you’re unable to fully empty your bladder or feeling generally unwell. Upper UTIs have similar symptoms, but can also cause a high temperature, pains in your back and sides, shivering and nausea. UTIs are usually treated with a short course of antibiotics, and it’s also advisable to take over-the-counter painkillers to deal with any discomfort and to drink plenty of fluids. •
urInary TracT InfecTIons
Does your penis bend during an erection?
Swedish Orphan Biovitrum Ltd Suite 2, Riverside 3, Granta Park, Great Abington, Cambridgeshire, CB21 6AD, UK Tel: +44 (0) 1223 891854 www.sobi-uk.co.uk
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Sleep is essential for our health and wellbeing. If you struggle to nod off, you’ll know how much it can affect your daily life. We share expert advice on how to get a good night’s sleep
f you suffer from sleep problems, you’re not alone. Most people experience troubles with sleep throughout their life, whether it’s struggling to drift off or waking up in the middle of the night. It’s thought that a third of Brits will have episodes of insomnia at some point. However, there are a number of steps you can take that can help you get a restful sleep.
Stick to A routine A bedtime routine will teach the brain to become accustomed to similar sleep and wake times, and will help to programme the internal body clock. Try to stick to a set bed and wake-up time, even on weekends. Where possible, try to do relaxing activities before bed—a warm bath will help your body reach a temperature that is ideal for rest.
Blinded By the light
At least one third of Brits will have bouts of insomnia at some stage. a link between the LED/artificial lights from our smart devices and our quality of sleep. It’s thought that the artificial light blocks the effects of brain cells that promote feelings of sleepiness, as well as the ‘sleep hormone’ melatonin. These lights are also thought to stimulate the brain cells that are associated with alertness. Try to limit electric device usage at least an hour before bed, or check your phone’s settings—many have an option to filter out the artificial lights.
Sleep hygiene Sleep hygiene is about the environment in which you sleep in, and the activities you do before bed. Sleep hygiene can be altered to encourage a good night’s sleep, and includes habits like not drinking tea or coffee four hours before bed, avoiding smoking or drinking alcohol before bed, using thick curtains or blinds (or an eye mask), or wearing ear plugs.
There have been recent studies that suggest celebrityangels.co.uk
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Tart cherry juice Tart cherries are rich in melatonin, the hormone responsible for regulating our sleep and wake cycles.
Dormeo is a luxury global bedding brand with patented memory foam Octaspring technology, that cools, comforts and cradles you for the best night’s sleep possible. Patented memory foam springs Octasprings allow you to enjoy pure memory foam comfort with eight times better breathability than traditional memory foam. It provides unrivalled ventilation that keeps you cool and fresh all night long, while delivering superb comfort and cradling memory foam support for your entire body. Breathable memory foam springs of different firmness are arranged in up to eight body zones to provide unmatched levels of support, flexibility and comfort across your entire body for a healthy, restful sleep.
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Regular exercise can help improve sleep quality, especially if you struggle to sleep because of stress. Try to exercise daily for at least 30 minutes; activities like walking, swimming or cycling are good options. However, try to avoid exercising in the evening, as it’s not recommended to exercise four hours before bed—your adrenaline levels may be higher, along with a higher heart rate and increased brain activity. Gentle, relaxing movements can help—such as yoga or slow, light stretching before bed.
Warm milk, nutmeg and honey Warm milk has a calming aﬀect and can raise our internal body temperature, which makes us sleepy. Honey contains amino acid L-tryptophan that is important to our rest. Nutmeg has a number of components that act in a similar way to a tranquiliser—so use sparingly!
SLEEP DIARY The NHS recommends keeping a sleep diary if you suffer from insomnia, as it might reveal lifestyle habits that are contributing to your lack of sleep. A typical sleep diary should include information such as sleeping times, how many times you woke up during the night, how long did you sleep, did you take any sleeping tablets, how much caffeine and/or alcohol did you have before and after 5pm, and whether you’ve done any exercise before going to bed. •
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est and relaxation is crucial for our physical and mental wellbeing, and a spa can offer the perfect opportunity for a much-needed retreat. Here, we explore some of the country’s most desirable destinations.
1. C-SIDE SPA AT COWLEY MANOR For a slice of modern elegance in the rural Cotswolds, pick Cowley Manor’s award-winning C-Side Spa. Features include two sleek swinning pools (indoor and outdoor), therapeutic treatments from Green & Spring— featuring products made with local ingredients—and expert facials from emergin-C. cowleymanor.com celebrityangels.co.uk
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2. THE HERB HOUSE AT LIME WOOD Find sanctuary in the sylvan surrounds of the New Forest at Lime Wood’s Herb House, where you can do everything from yoga in a roof herb garden to relaxing in a huge outdoor sauna with lush forest vistas. Make sure you visit their food bar, Raw and Cured, which offers an array of healthy, nutritionally balanced dishes prepared by expert ‘raw chefs’. limewoodhotel.co.uk
3. THE JETTY SPA TRAIL AT GILPIN LAKE HOUSE If you’re looking for a bespoke, truly private spa experience then try this Lake District gem. A visit to the Jetty Spa includes an aroma consultation to
create personalised products for your treatments, a private swim in a pool overlooking a lake, a massage and a session in a cedar wood hot tub. All of this is set along a pretty woodland trail that you’re free to wonder around, swaddled in fluffy robes and slippers. You’ll have the whole place to yourself as the trail is designed for the exclusive use of one couple. The hotel also offers a main spa shared by guests, as well as private spa lodges. thegilpin.co.uk
4. GUERLAIN SPA AT THE WALDORF ASTORIA EDINBURGH The UK’s only Guerlain Spa is a hymn to gilded 19th century Parisian elegance, where pampering highlights LIVE TO 100 WITH DR HILARY JONES | 113
YOUR Healthcare include personalised spa treatments delivered by dedicated ‘Beauty Coaches’ and lavish private treatment rooms. It’s worth making a trip to Scotland just for this. waldorfastoriaedinburgh.com
5. The ScarleT Spa aT Mawgan porTh in cornwall
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Elegantly perched above Mawgan Porth Beach (with the requisite spectacular sea views), this eco-minded spa combines blissful seclusion with luxe amenities. These include a cliff top hot tub, a traditional hammam, a natural chemical-free pool, softly lit tented treatment rooms and a striking relaxation room that has cocoon-like pods swinging from the ceiling. scarlethotel.co.uk •
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Gum disease is the number one cause of teeth loss in adults in the UK. We explain more about this condition, and preventative measures
hree out of four adults over the age of 35 have some form of gum disease, according to the Gum Disease Information Bureau. The disease progresses in two stages and starts with gingivitis that can cause tooth bleeding and sore gums due to inflammation. If this is not treated, it can then become periodontitis, which could lead to tooth loss and requires serious medical attention.
WHAT CAUSES GUM DISEASE? Gum disease involves the build-up of plaque, due to lack of dental hygiene care where bacteria left on teeth becomes tartar and starts to irritate and break down the gums and bones holding the celebrityangels.co.uk
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GUM DISEASE SYMPTOMS Consult a dentist if you are experiencing these symptoms: • Swollen gums • Bleeding gums after brushing or flossing your teeth • Bad breath • Gum abscesses • Loose teeth • Unpleasant taste in your mouth
teeth. Other factors include diseases that limit your immune system and make you prone to infections and inflammation, such as diabetes. A recent study at the Academic Centre of Dentistry in Amsterdam has showed that gum disease can be linked to heart disease. From 600,000 patients, those suffering from gum disease were twice as likely to develop heart related issues such as blocked arteries or severe chest pain.
HOW TO PREVENT GUM DISEASE Developing a strong dental care regime is the key to good dental health. If you have a higher risk of developing gum disease through other disorders such as diabetes, LIVE TO 100 WITH DR HILARY JONES | 117
of women over 45 claim to have all their own teeth, according to the Gum Disease Information Bureau.
Periodontitis cannot be cured and comes with a range of complications if not treated right away, such as abscesses and bone damage. Adopting a good dental hygiene routine can treat and prevent gum disease from developing into periodontitis. The NHS recommends brushing your teeth at least twice a day and flossing daily. They also recommend you visit the dentist twice a
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year so they can remove any hardened plaque on your teeth which will help prevent it building up in the future. They will also be able to detect early signs of gum disease and treat it right away.
WHITER THAN WHITE There are products available for mild gum disease that contain chlorhexidine gluconate, which can be effective in treating the condition. However, it is said to also stain teeth when used frequently. The safest way to whiten your teeth is with a qualified dentist, as advised by the
NHS. This will give you the best results and a lower risk of complications. There is a risk that teeth whitening, especially when done at home, can irritate your gums. To prevent this, try alternative methods that could provide temporary whitening. One method is oil pulling, which involves rinsing coconut oil in your mouth for up to 20 minutes. Over time, this should whiten teeth gradually without the discomfort that comes after chemical teeth whitening. This natural method, whilst gradual, is completely safe to use and suitable for sensitive teeth. •
Acute necrotising ulcerative gingivitis In rare cases, a condition called acute necrotising ulcerative gingivitis (ANUG) can develop suddenly. This includes symptoms such as a high temperature and trouble breathing.
limit your carb intake and sugary foods as they can slow down your immune system and build up bacteria in your teeth which is more likely to cause infection and inflammation. A 2010 study published in the British Medical Journal looked into the effect of grapefruit (which has high levels of vitamin C) on smokers and non-smokers. In both groups, the patients’ vitamin C levels rose by a minimum of 50 percent, and those who had bleeding gums and inflammation prior to the experiment found a significant reduction in symptoms. They concluded that vitamin C could have a positive effect on gum disease due to its healing properties. ‘Because vitamin C promotes the healing of wounds and boasts antioxidant properties, it contributes to the therapy and prevention on gum disease,’ said a spokesman for the British Dental Association. This could also be applied to other foods that contain vitamin C (such as peppers) if you want the same benefits without the sugar content from fruit. Once gum disease has developed into periodontitis, the plaque breaks down the bone and can lead to tooth loss.
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Whether you suﬀer from arthritis or have mildly painful joints, we share the information you need to combat joint pain
pproximately 10 million people in the UK are suffering from arthritis, which can come with joint pain and other painful and uncomfortable symptoms. Arthritis pain is treatable with surgeries and medication. However, according to the Arthritis & Rheumatology journal, glucosamine and chondroitin (two of the most used medicines for arthritis) have been shown to not fully relieve knee osteoarthritis pain over a four year period, acting no better than a placebo drug. For those looking for alternative or additional methods to treat daily joint pain, here are five non-surgical solutions that could help relieve arthritis symptoms.
NON SURGICAL SOLUTIONS Olive Oil
Olive oil is a great way to reduce inflammation and pain in the joints. Whether it is used in cooking or massaged into the skin, studies have shown that the compound oleocanthal can prevent the pro-inflammatory COX-1 and COX-2 enzymes, producing a similar effect to ibuprofen. A study published in the Journal of Nutritional Biochemistry in 2015 found that oleocanthal had a significant impact on chronic and acute inflammatory processes.
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Fish Oil Fish body/liver oil can reduce joint pain as it contains omega-3 essential fatty acids which help boost the immune system and reduce joint inflammation. Fish liver oil also contains vitamin D, which can help maintain healthy joints. According to Arthritis Research UK, evidence has shown that fish oil can improve the painful symptoms of rheumatoid arthritis.
Ginger Ginger is known for its anti-inflammatory properties and can be used to reduce the symptoms of osteoarthritis. Ginger contains salicylates, which turns into salicylic acid when in the body and can suppress certain prostaglandins, which can ease pain and discomfort. Research undertaken by Arthritis Research UK showed that when compared to a placebo drug, ginger reduced pain significantly.
Capsaicin Capsaicin, a compound taken from chilli peppers, works as a painkiller by reducing a pain neurotransmitter in the body called Substance P. A study published in 2014 by the NCBI found that capsaicin ointment applied to joints reduced pain for up to 20 weeks for people suffering from osteoarthritis. Several other studies have found that when compared to a placebo drug, capsaicin has shown over 50 per cent reduced pain for osteoarthritis patients. •
The number of people with osteoarthritis of the knee is estimated to increase from 4.1 to 6.5 million by 2020 (allowing for the size and ageing of the population and increasing levels of obesity) according to Arthritis UK.
Relax those muscles The EMMETT Technique is a gentle, safe and simple form of muscle release therapy. It is used to address pain and discomfort and improve body movements that result from any medical condition or injury. It involves the application of light finger pressure and gentle switches at specific locations on the body to affect change. ‘I recently suffered from backache, resulting in constant pain and restricted movement. I went for an EMMETT Treatment. It was gentle, non-invasive and very effective. I came away pain-free and with full movement. I highly recommend the EMMETT Technique,’ says an M.F. Nurse.
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Acupuncture: A safe and clinically-evidenced way to treat pain
Remember It is important to consult your doctor before using any of these supplements or creams.
(NICE) that acupuncture should be available as a cost-effective short-term treatment for persistent non-specific low back pain (source: NICE 2009). When it comes to joint pain, Arthritis Research UK has suggested acupuncture as a method of pain relief for arthritis sufferers, stating that 'acupuncture can help at almost any stage of your condition.' As the largest acupuncture organisation in the UK, the AACP represents Chartered Physiotherapists who are qualified to use acupuncture as part of their treatments. AACP members are highly trained practitioners who must obtain a three or four-year degree in Western medicine, as well as 12 months of practice, before embarking on acupuncture training at a postgraduate level. They are then required to maintain continuing professional development throughout their active career. Acupuncture combined with physiotherapy is widely accepted within both the National Health Service (NHS) and private practice. Your local AACP acupuncturephysiotherapist can be found by visiting aacp.org.uk
Images: Shutterstock; 123RF
If you find that you still experience uncomfortable or painful joints, braces can be useful for relieving day-to-day pain. Braces can come in all shapes and forms and they are particularly effective with knees, allowing ligaments to heal and relieve kneecap pain, according to the Arthritis Foundation. A recommended brace from Ossur called the Unloader One has been clinically proven to relieve pain from mild to severe unicompartmental osteoarthritis, allowing you to resume your normal activities.
Most people have heard of acupuncture, many know that it involves needles and that its origins come from Traditional Chinese Medicine (TCM). But how exactly does acupuncture work and who can provide it? Acupuncture is one of many techniques used within physiotherapy as part of the treatment of pain and inflammation. Acupuncture can safely reduce pain by stimulating the brain and spinal cord to produce natural painrelieving chemicals such as endorphins, melatonin (which promotes sleep) and serotonin (to promote well-being). By managing a patientâ€™s pain, acupuncture often enhances physiotherapy treatments, such as exercise, therefore aiding recovery. While acupuncture forms part of TCM, it is now being supported by a growing body of up-to-date scientific research and clinical evidence. For example it is now recognised that acupuncture could help with tensiontype headaches, migraines and lower back pain, especially when it is used in conjunction with other physiotherapy treatments. This is evident in the recommendation by the National Institute for Health and Care Excellence
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Staying active with knee pain Sharron Davies has been plagued by a knee injury since childhood, but an Unloader brace has allowed the former Olympian to exercise pain-free for the first time in years
TELL-TALE SIGNS Symptoms of osteoarthritis of the knee include: pain, stiffness, joints giving way and crepitus, a creaking, grinding sensation when you move the knee joint.
Twelve months prior to competing on the world’s sporting stage, at the age of 13, I had an accident that was to be a defining moment in my swimming career. While running a 100m race at school, my foot got caught in a pothole and my knee became twisted at a 90° angle. MRI scans didn’t exist then, so my dad strapped up my leg and I struggled through training for three months. Many years later, in the mid-1990s, an accident on the set of the TV show Gladiators damaged my knee again. I couldn’t put any weight on it and I was told I’d need reconstructive surgery on my cruciate ligament, it would become the first of nine operations.
During one of these operations, I had spurs (projections that develop along the edges of the bone) removed. I couldn’t walk for days and it made my knee joint really slack. It kept coming out of its socket, which meant it had to be forced back into place. I have since been diagnosed with osteoarthritis (OA) in my knee, the cartilage has worn away, so it’s just bone on bone. Recently, I was fitted with an Unloader knee brace, as I desperately want to put off and avoid any further surgery, if possible. It’s lightweight, easy to use and can be worn under clothing. The brace has been tested and is clinically proven to provide rapid pain relief. Suitable for all activities, it can be used in conjunction with a weight loss programme, physical therapy, exercise, pain medication and injections.
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Immediately after the Unloader brace was fitted, I was able to walk without pain for the first time in years. I couldn’t believe it. I can now walk the dog for longer and have even started running again. At some point, I will need to have at least a partial knee replacement. I feel I’m too young for a full one as they only last 10 years and less for me as I am physically active. If this is repeated, there would simply be no bone left to operate on. The surgeon would have to cut away bone to fit the artificial joint, there would simply be no bone left to operate on. My Unloader has given me options I didn’t have and I’m now looking forward to a much more active future.
Patients reported a reduction in the use of prescription antiinflammatories after using the Unloader.
FOR MORE INFORMATION Call 08450 065 065 | Visit www.oakneepain.co.uk
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Protect not only your health and peace of mind, but also your finances with adequate health insurance cover
n the UK, we are fortunate enough to have the National Health Service (NHS), which provides medical treatment and support to everyone, regardless of their finances. However, whilst providing an invaluable service to those who need it, many people opt for private healthcare— five million people in the UK currently use private healthcare. There are a number of advantages to private healthcare: no extensive waiting lists, private rooms, and access to procedures and treatments that aren’t available on the NHS. The downside is that private healthcare can be expensive, so it’s advisable to have health insurance to cover the costs of medical treatment.
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What to look for Searching for any insurance can be overwhelming, and health insurance is no different. There are many policies to choose from, so it’s important to distinguish what your main needs are. For example, if you play certain sports where the risk of injury is high, this could increase your need for medical help. If you’ve had a history of illness or surgical procedures and need re-occurring treatment, this could affect your policy as a number of insurers don’t cover pre-existing conditions.
Costs and payment plans It may sound obvious, but you need to consider whether health insurance can fit
into your budget as some providers may require you to pay upfront for medical care before being reimbursed. Some people benefit from a company scheme where health insurance is offered to them, so check with your employer if this is an option. Otherwise, the recommended way to ensure you get the best deal is to use an insurance broker, who specialises in the health insurance market. They will be able to provide the widest range of options to choose from, and you can make a decision based on what best suits your individual requirements and financial constraints. A reputable health insurance broker will not charge you for this service as they make money from the insurers themselves. • Live to 100 with Dr hilary Jones | 125
Although there may be exceptions, the majority of private health insurers won’t cover: • Chronic illnesses, including HIV/ AIDS-related illnesses, diabetes, epilepsy, hypertension and related illnesses • Pregnancy and childbirth costs • Organ transplant • Pre-existing medical conditions • Cosmetic surgery for aesthetic improvements • Injuries caused by dangerous sports or arising from war or conflict
Approximately 5 million people in the UK currently use private healthcare, as opposed to the NHS. 126 | LIVE TO 100 WITH DR HILARY JONES
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How to get value from PMI policy Private medical insurance is a complex product, and unlike other insurances (such as home and motor) comparison websites are not available to help find the best price. However, just like other insurances, medical insurance premiums increase annually. These increases can be substantial and can add up over time. Medical insurance can be tailored to meet individual requirements and it’s important that your policy meets your needs. If you were to fall ill you want the peace of mind that you will be looked after. Generally, your requirements will change over time and your premiums will increase, so the best way to ensure your policy is suitable and good value for money is to review your policy yearly, with someone who understands the product and your options. Insurance intermediaries who are regulated to give advice are usually best placed to offer this service. Intermediaries often offer products from more than one provider; they can assess your needs and recommend policies based on your requirements. In line with FCA requirements, any recommendation made or advice given must be in an individual’s best interest. This means you will only pay for cover you need and have the peace of mind that if you were to fall ill you would be cared for.
WHAT’S NOT COVERED?
Out of 100 customers surveyed 96% rated our service as good or excellent and 92% said that after speaking to us they now have a better understanding of PMI
Why Choose Insure Your Health? Insure Your Health specialises in getting customers good value for money from their Private Medical Insurance. Our friendly and helpful advisors will review your current policy with you, explain the cover available, offer advice and recommend a suitable policy. If they cannot find a suitable policy for you they will recommend that you stay with your current insurer. Where possible we will always look to transfer your medical history so that pre-existing conditions you have covered at the moment would also be covered with a new insurer. If you do not already have insurance we may still be able to help. We can review your requirements, and recommend a policy that we think is right for you.
We completed a telephone survey with 100 customers and 100% said that Insure Your Health got them better value for money. In fact through a study of policies sold in 2015 we found that on average we saved new customers 26%*. Our help and advice is free and is provided without obligation. We work under FCA regulations and all advice given is in our customerâ€™s best interests. All of our advisors are trained and monitored to ensure the best advice is given. If you have Private Medical Insurance or you are thinking about taking it up please call us on 0800 313 4944 and quote DRH1 or visit our website www.insureyourhealth.co.uk. Remember that with Private Medical Insurance there is no penalty for switching provider mid term so you could improve your cover or make a saving from today.
Call Us : 0800 313 4944 or Email Us : email@example.com * 83% of the customers made a saving and 1 in 3 new customers saved 26% or more Insure Your Health Ltd registered address: First Floor, Marshall Point, 4 Richmond Gardens, Bournemouth, BH1 1JD registered in England and Wales No: 08380903. Insure Your Health Limited is an appointed representitive of Vitality Corporate Services Limited which is authorised and regulated by the Financial Conduct Authority.
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PRODUCTS & Services
& Services DIGESTIVE & IMMUNE SUPPORT FOR LIFE ProVen Probiotics all contain the unique Lab4 group of friendly bacteria, shown in research to support digestive and immune health. The supplements combine friendly bacteria and key nutrients to support digestion, immunity and health at each individual lifestage—from pregnancy and infancy, to childhood, adulthood and into our senior years. provenprobiotics.co.uk
Our pick of the best products that will help you live a healthy lifestyle
INSURE YOUR HOME
STAY HYDRATED WITH COCONUT WATER Loaded with vitamins and minerals, FOCO 100% Pure Coconut Water is the all natural, refreshing energy drink that helps you and your family live life to the fullest. Superior taste, low in calories, nutrient rich with ﬁve essential electrolytes and awesome hydration FOCO is available from selected Tesco and Sainsbury’s stores, leading oriental supermarkets and online at focococonutwater.co.uk
BABY FOOD JUST GOT TASTIER Babease aim to provide healthy, honest food for babies that gives them the best possible start in life with exciting ﬂavours and textures. We love beetroot as it's a great source of folate, potassium and manganese. Butternut squash is full of vitamin A and the quinoa brings some added texture and protein with a touch of sage to further expand the little ones' palate. babease.co
FRYING WITHOUT THE GUILT Salter’s latest innovative oﬀering is the 3.2 Litre Hot Air Fryer. Use little or no oil as your food cooks with hot air circulation. The 3.2 L capacity means you can cook healthy meals for the whole family. With a removable, non-stick coated cooking basket and 60 minute timer with automatic switch-oﬀ, a healthy lifestyle has never been easier! Check out the full range at saltercookshop.com
Enjoy ﬁve-star home insurance that covers every eventuality without the ﬁve-star price tag. Claim back commission in credit and spend on a range of products from broadband to iPhone handsets. Share your code to earn even more and cut your utility bills in half. This is the new way to save and earn on everyday items, it’s your Money Mate. money-mate.co.uk
CAULI RICE Cauli Rice is the ﬁrst long life, readymade Cauliﬂower Rice. Up to 75 percent fewer calories than rice, pasta or potatoes, Vegan, gluten-free and preservative-free. Made from antioxidant rich cauliﬂower, it counts as one of your ﬁve a day and microwaves in a couple of minutes. Available in three delicious ﬂavours and ‘Original’. caulirice.com DRY, TICKLY OR CHESTY COUGH?
UNICOUGH IS YOUR ALL-IN-ONE COUGH IT OUT SOLUTION
Contains three active ingredients Unicough is the ﬁrst and only "Pharmacy Only" which coat the contours of your throat, soothing and reducing medicine clinically proven for all troublesome common the urge to cough coughs. Unicough is a unique thick cocoa fornulation containg three active ingredients that immediately coats and PHARMACY COUNTER soothes your throat to calm irritation. It dampens down cough hypersensitivity to reduce the urge to cough. unicough.com ASK AT THE
Available without prescription Always read the leaflet
Unicough 14mg / 135mg / 1.1mg in 5ml Oral Solution
PC239 2016 Date of Preparation - August 2016
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PRODUCTS & Services
REFRESHING ALOE VERA DRINK Say 'aloe' to new refreshment with ‘Grace Aloe Refresh’—a delicious soft drink to enjoy as part of a healthy lifestyle. Made with 30 percent real aloe vera, natural ﬂavours and colours and less than 100 calories. It also contains 100 percent of your recommended daily intake of Vitamin C, which helps the immune system function normally and helps reduce tiredness and fatigue.
EFFORTESSLY BREATHE CLEAN AIR We breathe in, we breathe out. Air isn’t something we often think about. Until the air quality sucks. Then an air puriﬁer comes into its own, especially if it does the thinking for you. Like the stylish WiFi-connected Blueair Sense+ and always-on Aware air monitor. They’ll look after you, removing nasty particles like viruses and dust. blueair.com/sense+
MONEY MATE BROADBAND Money-Mate understands exactly what you need from your broadband—a fast service with excellent customer support for a great price with loyalty rewards. We provide all of this and more as we know that you should expect this service as standard. You can even earn credit on Money-Mate broadband while we give you the opportunity to reduce your broadband bills to zero within 12 months. There’s no better deal for a ﬁve-star product. money-mate.co.uk
MEAL REPLACEMENT DRINKS Almased® is Germany’s No.1 scientiﬁcally proven meal replacement for safe and eﬀective weight loss. It contains high-quality soya, yogurt and enzyme-rich honey with important nutrients, essential amino acids and enzymes for easy digestion. It is gluten-free, non-GMO, vegetarian and even suitable for those with diabetes. This wholesome product contains no artiﬁcial ﬂavours, ﬁllers, preservatives or stimulants and only naturally occurring sugars. almased.
BLEND WITH THE VITAMIX S30 Convenience is an important part of maintaining healthy habits. The Vitamix S30’s portable 0.6-litre container blends single servings and becomes an instant travel cup when you add the ﬂip-top lid, making it easy to take your healthy blends along with you. With a seven-year full warranty, you can count on the S30 to be there with you on every step of your health journey. vitamix.co.uk
NATURAL SUPPLEMENTS An increasing number of plant compounds are being proved eﬀective in the ﬁght against many of the illnesses that challenge us today. 7 Wonder’s blend of seven natural compounds creates a powerful, protective, natural healthcare remedy that beneﬁts the body, tunes up the entire system and transforms our sense of wellbeing. corebiotics.co.uk/7-wonders
TASTY VEGAN FOOD The best way to enjoy vegan 1/4lb burgers is the traditional way; in a crusty bun, with relish, pickled gherkins, tomato slices, onion rings and lettuce. For something a little diﬀerent, why not add a pineapple ring and cheese for a real gut buster! Find out more at lindamccartneyfoods.co.uk
GASTRIC BALLOON The Elipse balloon, a truly revolutionary approach to obesity management. Using state of the art technology that does not require surgery or endoscopy. Patients simply swallow a capsule, which once in the stomach, becomes a gastric balloon. In place for 16 weeks, patients can loose up to 40 lbs. The balloon then collapses as part of this patented process and is exited normally. elipseballoon.co.uk
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Our special food and drink edition of Live to 100 with Dr Hilary Jones is not about short cuts and quick fixes—instead, we want to give you...
Published on Oct 17, 2016
Our special food and drink edition of Live to 100 with Dr Hilary Jones is not about short cuts and quick fixes—instead, we want to give you...