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BEAUTY/FOOD/FITNESS/SELF/EXPERTS DEC/JAN 2018 ISSUE 138

IN PURSUIT OF HEALTH & HAPPINESS!

THE UK’S NO.1 WELLBEING MAGAZINE

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JASMINE HEMSLEY How the food guru

fell for ayurveda

HEALTHY-MAGAZINE.CO.UK

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THE HOLLAND & BARRETT MAGAZINE

DEC/JAN 2018

SHINE! Look your party best naturally

Celebrate!

126

WAYS TO MAKE YOUR CHRISTMAS MORE MEANINGFUL THIS YEAR TREND

CRYSTAL HEALING Does it work?

P L U S THE 5 SURPRISING SIGNS YOU'RE STRESSED, P96

CONTENTS HEALTHY START

49 Work-life balance Migraines and more

HEALTHY GLOW

26 Health by stealth Reader wellbeing tips for Christmas cheer

29 Are we showing off about being busy?

Two experts debate it out

30

COVER STORY Celebrate: ways to make your Christmas more meaningful Enjoy

52

Get your Christmas glow on

57

38

Jasmine Hemsley: How the food guru fell for ayurveda COVER STORY

62 Smells like Christmas spirit Boost your mood with cinnamon, ginger and more

65 The beauty influencer Irish model and presenter Vogue Williams

The glam cookbook author on a more holistic approach to health

HEALTHY FOOD

43 How to actually enjoy Xmas Start by reading this

14

46 Are you at risk of cyberchondria? Should you

68

really turn to Dr Google?

COVER STORY Deliciously festive Your perfect veggie

Christmas, sorted

78

52

The tool kit edit Decade-old sponges and brushes be gone. Replace them with these

a more conscious festive season

HEALTHY BALANCE

COVER STORY Shine: look your party best naturally

How do I cook with…?

This issue, it’s all about oats

81

Kitchen confidential

We get the lowdown on Bake Off judge Prue Leith’s daily menu

82 In season Cooking with onions, plus a vegan pad thai recipe

85 Stir it up Recipes from wok queen Ching-He Huang

88

COVER STORY Easy eats to refuel Seasonal saviours

for cosy nights on the sofa

90 The food influencer Ella Mills on what 2017 has taught her, plus her Xmas eats

HEALTHY CLINIC 96

68

COVER STORY The 5 surprising signs you’re stressed Including muffin top

and blurred vision…

100

COVER STORY Get a grip on your drinking 10 ways to

keep your alcohol intake in check

103 Supercharge your immunity It keeps you healthy so look after your immune system

106 What does it do? Zinc 108 Joint action Easing arthritis 111 The lowdown on… Colds 112

COVER STORY

Should I try it?

Crystal healing

114 What’s happening…?

When you drink alcohol

117 The edit The latest in health 119 The health influencer

90

Illustrator Ruby Elliot

HEALTHY ACTIVE 122 Smart move How exercise helps your brain

IN EVERY ISSUEUE 7

Editor’s letter

8

Contributors Meet our experts

125 Master the move Front crawl

10 Vouchers Save £££s

127 The kit list Your ethical bag

13

Your say Share your views

17

News Health, food and more

18

Subscriptions Get a great gift

129 Fit clinic Expert Niki Rein 131 The fitness influencer Charlie Watson

133

35 Giveaways Prizes just for you

133 Class crashers Float Fit

137 Win! A holiday in Ireland

134 Mountain high Skiing

141 Reader offer A luxury break

holidays to suit everyone

in the Cotswolds

112

154 My core four Lizzy Yarnold

ON THE COVER Jasmine Hemsley exclusively photographed for healthy by Nick Hopper

143 REWARDS FOR LIFE NEWS & OFFERS... … including a luxe break at The Lensbury in London, walking boots and theatre tokens – but just for members of Holland & Barrett’s rewards for life loyalty scheme. Not a cardholder yet?

It’s easy to join – turn to page 146 for details on how you can sign up.

SUBSCRIBE SIGN UP TODAY TO GET A COMVITA WINTER WELLNESS SET ON PAGE 18, OR A SUKIN SKINCARE DUO ON PAGE 34

WELCOME TO HEALTHY

The healthy team

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

Holland & Barrett

Chief Executive Officer Peter Aldis Legal Director Lisa Garley Evans Head of Digital Marketing Rich Lallo Content Manager Katrina Bhowruth Content Executive Olivia Birks hollandandbarrett.com

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

The River Group Garden Floor, 16 Connaught Place, London W2 2ES Telephone: 020 7420 7000 Fax: 020 7583 8598 Email: healthy@therivergroup.co.uk Website: healthy-magazine.co.uk © The River Group 2017 ISSN: 1477-156X To advertise in healthy, call the sales department on 020 7420 6589 No part of this magazine may be reproduced without the permission of the publisher.

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by Zebra. Printed by Wyndeham Group. This magazine is printed on chlorine-free paper taken from a sustainable source. The opinions expressed in healthy are not necessarily those of the publisher, but of individual writers. Advice is for information only and should not replace medical care. Check with your GP before trying any remedies. Due to the current legislation in the Republic of Ireland, some products mentioned in healthy magazine may not be available from all Holland & Barrett stores.

All prices correct at time of going to press.

The Professional Publishers Association Member

90,055 JAN TO DEC 2016

I

love Christmas. Wrapping presents in sparkly paper that somehow repels sticky tape; digging out the fairylights and favourite baubles; family shouting, singing (and making a mess) all round the house; cracking open icily delicious champagne at any time of day to enjoy with a mince pie… I adore pretty much everything about it – apart perhaps from the washing up…

So, even though this is a health magazine, I’d never suggest for a minute that you shouldn’t throw yourself into all things Christmassy. There is nothing bah humbug about us here at healthy.

But this issue we are asking you to pause for a moment, and think about having a (slightly more) meaningful Christmas. You don’t have m tto get sucked into thinking everything has to be excessive – Boxing Day doesn’t have to mean b waking up to wrapping paper everywhere and w tthose just-for-the-sake-of-it plastic presents no one actually asked for. On page 30, we share ways o hug tto make your Christmas more conscious, whether Be na i eone that’s eco gifts, buying food locally or volunteering th m o s e ffor a charity to help those who aren’t so lucky. ov l Like charity, Christmas starts at home. For te aall the Insta-quotes online, there is one (left) na o D ! tthat resonates with me – don’t just buy presents, Be bbe present. Partly because you can be so busy getting the roast potatoes perfect you miss g tthe fun of dinner itself. Partly because in my house, with two teens attached to their m ssmartphones, it can be a struggle to get aanyone to listen. So what I’d really like, is just ABOVE: ABOV VE: The ad day where h everyone is fully present. Wherever you are for Christmas, festive to-do and whatever you like to do, I hope you get to do it, too. list inspiring us

Editorial director @elliehughesUK

Join the healthy community BEAUTYY/FOOD/FITNESS/SELFF/EXPERTS

IN PURSUIT OF HEALTH & HAPPINESS!

Deliciously FESTIVE

A veggie feast for the Big Day PLUS Easy eats to refuel

JASMINE HEMSLEY How the food guru

fell for ayurveda

GET A GRIP ON YOUR DRINKING

SHINE! Look your party best naturally

Celebrate!

126

WAYS TO MAKE YOUR CHRISTMAS MORE MEANINGFUL THIS YEAR

TREND

CRYSTAL HEALING Does it work?

PLUS THE 5 SURPRISING SIGNS YOU'RE STRESSED, P96

Subscribe to our digital magazine, get daily inspiration at healthy-magazine.co.uk, ‘like’ us on Facebook (facebook.com/healthymagazine) and follow us on Twitter (@healthymag) and Instagram (healthymagdaily) – right now, our motto is #consciouschristmas.

healthy-magazine.co.uk 7

WHO’S IN YOUR BEAUTY Essential oils to beat seasonal stress

HEALTHY

Our contributors reveal their plans for a more conscious Christmas

FOOD

FEEL GOOD ALL XMAS Visit healthy-magazine.co.uk for inspiration for a happy, balanced Christmas this year

LINDA BLAIR

NATALIE THOMSON The brains behind our veggie Christmas feast, page 68, Natalie says: ‘I think it’s really important to shop locally and seasonally, then you know you’re getting the best ingredients and the best flavour, and it’s a great thing to support hardworking, local producers.’

Clinical psychologist Linda, showed us how to actually enjoy Christmas, on page 43. ‘This is the first Christmas when all our children, now adults, will be away. That could be a sadness; we’ve decided instead to make it a new beginning. We’re going to spend it in Cornwall in a cottage with our dogs. On Christmas Day, we plan to take a long walk along the coast.’

HELEN FOSTER Australia-based writer Helen gave her tips for drinking less, page 100, and has a very different approach to Christmas. ‘I haven’t celebrated Christmas for 15 years – I don’t have children and never enjoyed the day itself, so now I just ignore it and go on holiday instead. I’m not sure if that’s conscious or not! My partner has happily adopted the tradition, though. He loves having an excuse to not buy presents!’

LOUISE CROCKART

SELF The power of nostalgia

PLUS! NEW WAYS WITH PORRIDGE healthymagazine @healthymag healthymagdaily

Aromatherapist Louise talked about festive smells, page 62.

‘My Christmases are very “home spun”. Personal connections are precious for me, so I organise time with my family offering homemade gifts and “quality time experiences” over shopbought, material gifts.’

JEN GALE Ethical coach Jen shared her tips in our feature on celebrating a more meaningful Christmas, page 30. ‘For me, having a conscious Christmas is exactly that – giving some time and thought to what we are doing, buying, and eating, rather than just doing stuff “just because” we always have, or because it’s Christmas.

We try to focus on time together rather than “stuff” so it will be about lovely meals with locally sourced ingredients.’

Photographs Shutterstock, Stuart Ovenden

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Beauty beneath

ON TWITTER

CLEAN BEAUTY

I was most interested in your article Clean Beauty: Are You On Board Yet? (Oct/Nov). To me, clean beauty means scrubbed free of those ingredients we think have the You’re probably aware of the beauty buzzword potential to harm our skin or health. doing the rounds. But what does ‘clean beauty’ mean – It’s motivated me to change my and is it time your bathroom shelf got in on the act? make-up routine and use ingredients that are greener and cleaner. I’m also O mindful that this can have a less negative impact on the environment and local community. This feature also made me realise beauty starts within. My red lipstick might make me look good, but how I look and feel largely depends on my diet and health – what I put in my body – so I’m going to work on that, too. It’s back to basics for me!

Leona, Clwyd

@nicshealthylife ‘Great to see @healthymag talking sense about nutrition and not pushing any diet fads or “quick fixes”.’

ARE YOU ON BOARD YET?

@oxlee53 ‘Don’t neglect your hobbies, they help boost your happiness – see the new @healthymag with great advice from @pospsychologist.’

Gutter credit

rganic. Pure. Natural. Sustainable.

No, we’re not quoting the label of a cold-pressed juice, we’re talking beauty products. Because clean beauty is where it’s at right now. ‘Clean beauty is about going back to basics. It’s about products that shun unnecessary synthetic ingredients in favour of natural ingredients which are effective for your skin,’ says Jo Chidley, founder of Beauty Kitchen, a range of 100 per cent natural skincare products.

Now even some of the biggest beauty brands are offering greener, cleaner lines alongside their traditional ranges so clearly there’s a big demand.

Recent Mintel research found that more of us are choosing products packed with tried-and-trusted

Gutter credit

WORDS CHRISTINA QUAINE

Time to join the green party

88 healthy-magazine.co.uk

C LINI C

THE TRUTH ABOUT FEELING LOW IN WINTER

Cast some light

Thank you for your article The Truth About eeling Low In Winter (Oct/Nov). It struck a chord with me. As the days become shorter S and shorter, I find myself feeling more tired, cranky and lethargic, but could never understand why. Now I can see that the difference between this and other types of depression is that it follows a seasonal pattern, with symptoms present in some months, but absent in others. I used to accept the way I felt and dreaded winter, but I’ve realised it could be SAD and it needs addressing. Obviously, I need to talk to my GP about what’s right for me. But I noted all your practical advice and feel I understand more about the condition.

Angharad, Torrington

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

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

What’s going on?

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

*Image is for illustration purposes only

65 healthy-magazine.co.uk

Healthy eating #inspo I enjoyed learning more about okra in In SeasonÉ (Oct/Nov). I think many people underestimate this little-known vegetable

T Tweet us at @healthymag alt

because of its slimy texture. But learning about its nutritionally dense structure, and soluble and insoluble fibre content, I think it’s a must-buy. I also loved making the savoury pancake recipe, Beetroot pancakes with avocado, houmous and pomegranate. It’s absolutely delicious and packed with goodness.

I was grateful for the other suggestions, too, especially the kombucha drink, very much appreciated by my eldest son, who has IBS. Micha, Liverpool

Watch the birdie I just want to say how much I enjoyed the lovely picture of birds in the September issue. I don’t know if they were swallows or swifts, but they looked gorgeous against the bright blue background.

Jackie, Kettering

@yamommalovesya ‘Loving this month’s @healthymag recipes. First try’s the aubergine, tomato and spinach curry.

O N FA C E B O O K

@Anne Todd ‘First time I’ve seen an almost completely vegetarian series of recipes I can try! Really impressed.

Thanks healthy !’

WRITE TO US

If your letter is printed here, you’ll receive a Dead Sea Spa Magik gift* (worth £35).

The star letter also wins £50-worth of Holland & Barrett gift vouchers. We reserve the right to edit letters, comments or tweets.

Email us at healthy@ therivergroup.co.uk or write to us at healthy, The River Group, Garden Floor, 16 Connaught Place, London W2 2ES.

The healthy ed says: Lots of you told us how much you loved this picture. So we did a little research and found out that it’s called: ‘It takes more than a swallow to make summer’, a lovely play on the quote, ‘One swallow does not a summer make’.

Join in our conversations at facebook.com/healthymagazine healthy-magazine.co.uk 13

GIFT OF FRIENDSHIP

Worried about how your Christmas present is going to go down with its recipient? Here’s a nifty little trick to make them fall in love with it – simply say you loved it so much you bought one for yourself as well! A new US study asked hundreds of people to rate how likable, thoughtful and considerate they would find a long list of gifts, and how likable, thoughtful and considerate the gifts would be if the accompanying card said, ‘I hope you like the gift. I got myself the same one, too!’ This simple statement boosted scores even for dull-sounding items such as staplers, umbrellas and socks! It works regardless of how close you are (useful for those hard-to-pick Secret Santa gifts) – but remember, you only get the boost if you say you bought it for yourself as well; simply saying you heard it was good doesn’t cut the mustard. The researchers call the technique ‘companionising’, and the thinking is that it makes the recipient feel they’re more like you, which strengthens your bond. Genius!

14 healthy-magazine.co.uk

healthy-magazine.co.uk 15

Words Laura Potter. Photograph Getty

H E ALTH N E WS

HEALTHY HOLIDAYS

You know about the calorie bomb that is Christmas – and you’ve probably got strategies up your sleeve for how to deal with that. But you should stay aware of these seasonal health saboteurs as well:

❄

69% Words Laura Potter. Photographs Getty, iStock

of participants saw an improvement in their mental health following six weeks of volunteering in nature, according to a study by The Wildlife Trusts and the University of Essex. If you fancy getting involved with anything from community gardening to species surveying, go to wildlifetrusts.org/volunteer. Plus all that fresh air will be good for your lungs, too.

Christmas is a key time for heart attacks. Whether this is because of the rich food and colder, more difficult weather – as has been traditionally held to be the case – or down to lack of access to hospitals over the holiday period, and stress, as more recent research from the University of Melbourne suggests, you can cut your risk by going for a brisk walk.

Data from nearly half a million Brits found slow walkers are around twice as likely to have a heart-related death, compared to fast walkers. Be sure to up your pace for your Boxing Day stroll.

❄

Our love of online shopping is leaving muscles weaker, warns the Chartered Society of Physiotherapy, as we no longer lug our groceries home. This Christmas, buy your turkey on the high street instead.

❄

The first back-at-work Monday in January is widely known as ‘Divorce Monday’ among lawyers. For a happier time cooped up with your nearest and dearest, keep up your fitness routine and turn to our feature on page 43 for how to have calmer, more realistic aspirations with your other half over the holiday period.

SUPER SUPPS A wave of new research suggests that a balanced diet alone may not be enough for a healthy life after all. Up to 98 per cent of adults in the USA and Germany don’t get enough omega-3, says one study, while another of 10,000 US adults found taking supps significantly increased nutrient intakes, particularly ‘underconsumed’ ones such as vitamin A and iron. Time to up your supps… healthy-magazine.co.uk 17

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FO O D N E WS

Go nuts Whether you’re a nut roast convert or more of a traditional roasted chestnut fan, there’s good reason to tuck in, since nuts are positively brimming with health benefits.

Did you know that… …Almonds bust hunger?

One four-week US study showed that eating a daily dose of almonds (43g) reduced hunger and a desire to eat. …Walnuts improve your gut health? As well as being rich in omega-3 fatty acids, a new US study found that walnuts change the make-up of bacteria in the gut, increasing numbers of beneficial bacteria, such as Lactobacillus, significantly. …Chestnuts are full of vitamin C? They also contain the minerals potassium, which helps balance blood pressure, and copper, which helps make your red blood cells. …Brazil nuts are good for the immune system?

They’re a great source of the mineral selenium, which helps the body produce the active thyroid hormone, T3, and supports our immunity. We just need three or four Brazils a day to get all the selenium that we need – easy! …Pistachios can help lower your heart disease risk?

One US study showed regularly eating them helped to reduce total cholesterol. Enjoy them as part of a diet low in overall saturated fat.

CHOCOLATE HOTS UP

The average Brit eats three chocolate bars a week, with nearly half of us hiding the evidence (and that’s not even at Christmas!). But there’s good news – our beloved cocoa bean is a rich source of flavanols, which have a beneficial effect on our cognitive performance, a new Italian study shows. As well as improving memory and visual processing, they counteracted the effects of sleep loss in women – welcome relief during December. Here are some more reasons to get stuck into that advent calendar:

Words Sophie Goddard. Photographs iStock, Shutterstock

l A GENEROUS DOSE MAKES US HAPPY Chocolate contains phenylethylamine (PEA), the same chemical our brains release when we fall in love. So what type is best? Dietician Laura Tilt says: ‘Choosing a high percentage of cocoa (70 per cent+) means more beneficial antioxidants. Buy in small portion-sized bars (20g) and eat a couple of squares.

l IT’S FULL OF IRON Dark chocolate contains potassium, zinc and selenium, and most of all iron – in total, a dark, 70 per cent cocoa solids 100g bar has 67 per cent of the recommended daily allowance.

l CHOCOLATE CAN BENEFIT ARTERIES The dark stuff helps restore their flexibility, and prevents white blood cells from sticking to the walls of these blood vessels (good news in the fight against clogged arteries).

Fuel for the mind

7.8

THAT’S HOW MANY KILOS OF SPROUTS ARE THROWN AWAY EVERY CHRISTMAS IN THE UK.

We all know how good spinach and kale are for our bodies, but did you know they’re good for our brains, too? A US study has found that middleaged participants with higher levels of lutein (a nutrient found in leafy, green veg that our bodies can’t make) showed neural responses more on par with younger people.

Pass the sprouts (they contain it too).

healthy-magazine.co.uk 21

FITN E S S N E WS

Seasonal sexercise!

The 26th of September is the most common day for birthdays in the UK (if you need help doing the maths, it means a lot of you are enjoying some intimate celebrations on Christmas Day). Do these exercises, from Keith McNiven, owner of Right Path Fitness, to help you give your partner an extra treat.

1 FIRE HYDRANTS will tone bum and thighs, and help you manoeuvre into those more ‘unique’ positions. On hands and knees, lift one leg at a time straight out to the side.

2 V LEG UPS will give you a core of steel and the ability to navigate the entire Kama Sutra (should you wish). Sit on the floor, legs in front in a V. Lift legs to 45 degrees; lean back so your body is also in a V shape.

3 HIP FLEXORS boost leg flexibility. From a kneeling position, lunge one leg back; lean into front leg so you feel the stretch.

FIT GIFTS

TREND TO TRY

Words Laura Potter. Photographs iStock

SOCIAL FITNESS

Getting sweaty socially is the perfect way to stay motivated in winter. Lucky, then, that your social network is a goldmine of workout buddies. Celeb couples from Amal and George Clooney (tennis) to Mo and Tania Farah (running), and Beyoncé and Jay-Z (SoulCycle) are also on board, and if you search #couplesyoga on Instagram you’ll find 29,000 posts.

UK research shows 64 per cent of women push themselves harder

when exercising with friends, and when couples get healthy together they’re more likely to achieve their goals. It’s no wonder we’re swapping cocktails for Class Pass hangouts, and following brunch dates with a hike or yoga class.

And nearly 40 per cent of families exercise together, too; biking, walking, playing tennis and swimming, or competing in fun runs. If your social circle is lacking, head to findafitnessbuddy.co.uk.

Wondering what to buy the younger members of your family for Xmas?

US research looked at how childhood fitness affects risk of adult metabolic syndrome, which in turn increases risk of cardiovascular disease and type 2 diabetes.

The fittest nine- to 15-year-olds had an 80 per cent lower risk of developing g metabolic syndrome compared to the least fit. So leave some fit kit under the tree – you’re giving the gift of many Christmases to come.

KEEP DANCING! It’s better at preventing brain decline than endurance and flexibility training, according to a new 18-month German study. The constant learning involved in dancing led to the most profound anti-ageing effects, scientists found. healthy-magazine.co.uk 23

B E AUT Y N E WS

Feed your skin Jojoba oil for smooth, soft locks

Words Sophie Godard and Samantha Simmonds

GET YOUR BEAUTY SLEEP

Adults in the UK get an average of 6.8 hours’ sleep a night (as opposed to the 7.7 most say they need!). Our festive beauty regime has products that promise to do the hard work while you catch up on your zzzs. ● Said to minimise wrinkles, Trilogy’s Certified Organic Rosehip Oil* (£34.99 for 45ml) also helps scars heal. Apply two or three drops at night and let it do its magic. ● James Read Sleep Mask Tan (£25 for 50ml, marksandspencer.com) gives a golden glow by morning. ● Massage Jojoba Oil* (£19.99 for 200ml) into hair and scalp before bed. Rinse in the morning for smooth, soft locks.

Food* (£9.95 for ● Weleda Skin Food 75ml) is great for parched hands and feet. Apply before bed, pop on socks or gloves, and wake to supersoft skin. ● Detoxing in December is tough, so put Patch-It Detox Foot Patches Patches* (£3.99 for two) on soles before bed and wake feeling smug. *Products from hollandandbarrett.com.

Sleep mask for an overnight glow

29 MINUTES… and 10 products are what it

takes, on average, to achieve a ‘natural’ look. Cheat the ‘no make-up’ makeup look with Beautiful Me’s Mineral Foundation*, £14 for 10g.

Wash and don’t go

A luxurious soak is an indulgence only one in 25 of us now makes time for. Yet, taking ‘me time’ is crucial, says psychologist Peter Kinderman and we reckon kicking back with these bath time treats is the way to do it. Set the mood with Pacifica’s Indian Coconut Nectar Soy Candle (£18) made with natural soy wax and essential oils. Dreaming of a tropical getaway? Choose Faith In Nature’s naturally fragranced Coconut Shower Gel & Foam Bath (£5.59 for 400ml), or revive your festive spirit with Beauty Kitchen’s Inspire Me Rubber Duck Bath Bomb (£4.49 for 70g)*.

healthy-magazine.co.uk 25

s a m t Chris access the dreamlike creative leaps and elaborations common to dreams in our everyday lives, causing our brains to blur boundaries in the manner of a surrealist artist or filmmaker.

Get scribbling!

3 THINGS WE’RE TRYING RIGHT NOW

INSTA-QUOTE “SHARE THE DAYS WHICH aren’t so great AS WELL AS THE DAYS WHICH ARE ” @jennahopenutrition

DREAM ON If your New Year’s resolution is to take up art or photography, listen up. Keeping a dream diary could make you more creative, according to research published in the Journal Of Creative Behaviour. Researchers believe that the process enables us to

HEALTH STEALTHH

by y

Reader tips to see you through the festive season

❄‘HOW I SQUEEZE HEALTHY LIVING IN’❄

, Abbie Ellis er, n w o m y g ainer, personal tr erial a d n a pole from instructor ey rr u S , n Sutto

WHAT I EAT...

I’m always on the go – and pre-cooked salmon or mackerel, salad and microwave rice is ready in two mins, packed with protein, good carbs and fats! Go-to snacks are almonds, walnuts, apples and bananas. I also take a multivitamin, D3, turmeric and branched chain amino acids.

EXERCISE REGIME… For me, training = de-stress. I also run a Relax and Recover stretch class, so beneficial when I’m rundown from stress or lack of sleep. At home with family over Christmas, walks, PlayStation dance workouts, and charades keep us moving! Even a 10-minute workout is better than nothing.

Compiled by Samantha Simmonds. Photographs Getty, iStock

1 ‘I make lots of healthy snack bars using dates, nuts and oats so I don’t feel left out when the tubs of Christmas chocolate are passed around.’

Lou Rasen, works in the despatch department at an art supplies warehouse 2 ‘I drink hot water, lemon and ginger first thing each morning – it’s a miracle-worker!’

Rachida Brocklehurst, journalist and founder of TGV Luxe Edit 3 ‘On a quest to improve my gut bacteria, I’ve been taking probiotic capsules and making oaty flapjacks.’

Alex Steward, high school library manager

FIRST WO RD

i g us! p irin Who’s insp

Julianne Moore, who describes ageing as ‘a privilege’.

‘You could be dead,’ she points out. ‘So enjoy it. Everyone is ageing. It’s really important to be where you are.’

TRY THIS! MY HEALTHY SWAPS

CHOCOLATE

DRIED FRUIT

Esra Marie Kelham, an e-commerce manager from Nottingham

‘CHRISTMAS DOESN’T NEED TO BE ALL ABOUT CHOCOLATE! DRIED FRUITS AND NUTS ARE TASTY NIBBLES, TOO!’

CHEAT EATS Forget making only Christmas Day a cheat day – cheat fortnights are the way to go, according to a new study from the University of Tasmania. Research participants who dieted intermittently (two weeks on; two weeks off) lost more weight than those following a strict diet for a full four months.

They were less likely to put the weight back on afterwards, too. Bring on the mince pies!

EASY WAYS TO BE HEALTHY when you have a work deadline

...during the festive season

Lydia Reid, a resource co-ordinator from Norfolk, tells us how she stays on track over Christmas

NIGHTTIME ROUTINE… From Monday to Friday, I’m working until 10pm or later, with a 6am start, so it’s straight to bed to ensure a full night’s sleep. On weekends, I finish earlier, so Saturday and Sunday evenings are mostly spent curled up in bed with my partner, Scott, watching Netflix. It’s so important to find time to unwind and figure out what helps you relax. For me, that’s watching telly and laughing with Scott.

I’ll book in a supermarket delivery to arrive a few days before Christmas, loaded with fresh fruit and veg, quark, Greek yoghurt and store cupboard basics. After a day of indulgence, the fridge is armed and ready with fresh, delicious foods to get me back on track!

I like to know exactly what’s on the menu for the week ahead – pencilling in quick and easy meals if I’m going to be travelling or home late and batch cooking veggie chillies and curries to freeze. For a quick snack, I love Ten Acre Cappuccino Popcorn.

Christmas can shake up my training schedule, but I pack my gym gear and train wherever

I am, using free gym passes or running outside when I’m visiting family. Even a short session can be a good escape from Christmas stresses! If possible, I’ll book in for a SH’BAM class – clubbing minus the gin!

Running is a great stress buster, but I’m also a big fan of adult colouring books. I like to have some quiet time before bed, watching YouTube videos or listening to podcasts with a cup of turmeric tea. Magnesium oil spray helps relieve migraine and makes me sleep like a baby!

If I’m feeling rundown, I’ll make myself some homemade soup, take some extra vitamin C and go for a walk. I’ll give my body whatever it needs.

healthy-magazine.co.uk 27

FIRST WO RD

THE HEALTHY DEBATE

ARE WE SHOWING OFF ABOUT BEING BUSY? Ask someone how they are and the stock answer is ‘busy’. But is this just so they can brag about how hectic they are? Our experts debate

YES

NO

Busyness: just a state of mind?

says Oliver Burkeman, psychology columnist and author of Help!*

*Help! How To Become Slightly Happier And Get A Bit More Done (Canongate, £9.99), **Busy: How To Thrive In A World Of Too Much (Piatkus, £8.99). Words Laura Potter. Photograph iStock

W

e are not so much busier that it would justify how much busier we say we are.

The trickier question is whether we’re just bragging. Most people, when they complain they are too busy, are being honest about the state of their emotions, but the reasons are complicated.

‘We’ve been led to believe busyness is inescapable, but we need a shift in perspective. There’ll always be more you can do; you’ll never find this perfect work-life balance. Busyness is driven by the feeling that if we only pushed ourselves a bit more we might pull that off, but it’s a myth. It’s a social and economic truth that the closer you get to meeting a standard, the higher it gets. When time-saving devices like vacuum cleaners were introduced, people got busier because standards of cleanliness increased – once you can keep a carpet dust-free, you should.

We’re in the same trap with technology – while you could argue it means we’re always ‘on’ at a very basic level, you could switch your phone off! We don’t have total choice, but however little you actually have, you probably think you have less. It’s a handy excuse when we’re not focusing on the important things, and instead checking Twitter. We’ve also created an etiquette where we feel we have to respond immediately to emails.

‘We claim to have no time, but Brits watch 4 hours and 35 minutes of TV a day, so that isn’t true. We’re just bad at using our downtime restoratively. The internet sucks up every bit of attention, so instead of us benefitting from our free time, we let some big corporation – Google, Facebook – benefit from it. But we don’t have to buy into the idea we constantly have to be engaged or communicating. We can choose to take a stand.’

R

says Tony Crabbe, business psychologist and author of Busy: How To Thrive In A World Of Too Much**

esearch categorically shows we’re not working longer hours or doing more domestic chores, but the data mistakes what busyness is. It isn’t just activity – it’s this racing, cramming, multi-tasking, squeezing, pressure and urgency. Dividing work and leisure made perfect sense in the past, but it doesn’t any more. We know when shift workers are at home but on call, their cortisol levels are almost as high as if they were at work, and we’re all “on call” now, as the brain can’t differentiate between time spent on work emails or Facebook.

‘You could argue we don’t have to always respond, but a study found just hearing a notification reduces our processing power. When you see an email from your boss, it’s taken your attention, your cortisol levels go up and you feel busier.

‘Without question women have more roles to juggle now, too. At work, there are three ways to collaborate: provide information, share contacts, or give time and energy. Men are 36 per cent more likely to do the former; women are 66 per cent more likely to share their time or energy, so have more burden. Home duties are still skewed towards women, too, and research shows men are more likely to enjoy “pure” leisure time, where they disconnect from these, whereas women’s tends to be polluted with demands like childcare. Meanwhile, parents are spending more quality time with children than ever before.

‘There has never been a generation that has less time alone with its brains. When we’re “off-task”, in the shower or walking in nature, the part that has creative ideas fires up. Authenticity, wisdom and self-awareness all come from quiet reflection. A sense of busyness comes from connection to devices, and from expectations to be a hyper parent, colleague, partner or human.’

{ Find easy ideas for a more balanced life at healthy-magazine.co.uk }

healthy-magazine.co.uk 29

Celebrate a

WORRIED ABOUT WASTE, OVERSPENDING AND GENERAL EXCESS? PLANNING A MORE MEANINGFUL FESTIVE SEASON CAN HELP YOU FEEL HAPPIER WORDS CHARLOTTE HAIGH

‘C

onscious’ is this year’s buzzword – but Christmas can present a conundrum. Figures show that on average, each Christmas we get through 300,000 tonnes of card packaging and waste 30 per cent more food than the still-worrying amounts we throw away on a normal day. ‘These days, disposable income is generally higher, things are cheaper and people are more willing to get into debt,’ says ethical coach Jen Gale. A survey by the Money Advice Trust found that one in three Britons borrow money for Christmas gifts.

‘But there are some signs that things are starting to change,’ says Tim Hunt of Ethical Consumer

30 healthy-magazine.co.uk

(ethicalconsumer.org). The Fairtrade Foundation reports 25 per cent of us now actively choose fair trade when we shop, and the latest Ethical Consumers Market Report found the ethical goods and services market grew 8.5 per cent in 2015 – the market is now worth almost double the tobacco market in the UK. The way we shop is dovetailing with the soaring popularity of the Scandi lifestyle concepts of hygge – warmth, cosiness and comfort – and lagom – not too little, not too much – which reflect our yearning for a simpler, more meaningful way of life. ‘Having a more conscious Christmas means putting more time and thought into the festive season rather than just throwing money at it – and that can increase everyone’s anticipation and enjoyment,’ says Gale. ‘The golden rule is planning in advance – you can’t leave everything to the last minute if you’re doing Christmas this way.’

GIVE PRESENTS WITH PRESENCE Buy experiences, not just things. Research from San Francisco State University has found that experiences make people happier than possessions.

Some alternative ideas could include:

FIRST WO RD

Christmas

l A voucher for a massage or reflexology. l Membership of an organisation such as the National Trust or the RSPB. You’ll be supporting the charity’s work while also encouraging your loved ones to get out and about. l A workshop for something creative such as drumming, painting or dancing, or something eco-practical like upcycling furniture. l A ‘night in’ package. Buy a couple you love some popping corn, a bottle of organic wine and an e-voucher for a movie.

Go ethical ‘When you buy fast fashion, you risk supporting companies that pay workers unfair wages and also pollute the environment,’ says Gale. There are some great ethical alternatives: we love People Tree (peopletree.co.uk) for on-trend clothes in organic, fair-trade fabrics; Shanti Sundays (shantisundays. com) for ethically produced yoga and relaxation wear; and Mirabelle (mirabellejewellery.co.uk) for fair trade, handmade jewellery.

Choose second-hand stocking fillers

‘Start keeping an eye out a few weeks before Christmas as there’s a certain amount of luck involved – but finding the right thing can be so rewarding,’ says Gale. Ebay can also be a great source, and you can unearth some fantastic finds in second-hand book shops.

Go for green beauty Most women love a luxurious body lotion or facial skincare product. Avoid the chemical nasties in mainstream brands and pick natural, organic ranges based on essential oils and plant ingredients (see our Glow section, page 51, for more ideas).

Shun novelty presents ‘Buying cheap joke gifts for the office Secret Santa is such a waste,’ believes Gale. Why not suggest that instead of buying things, you and your colleagues make each other something instead? It could be a Spotify playlist, a cake or a jar of chutney. Or you could have a regifting tombola, where everybody healthy-magazine.co.uk 31

FIRST WO RD Real Christmas trees are still more eco-friendly than plastic ones as they provide a habitat for wildlife while growing and many are turned into compost afterwards.

But some end up in landfill, so for a cost-effective green option, why not decorate your home with boughs from your garden?

the most of delicious, nutritious seasonal vegetables,’ suggests nutritionist Rob Hobson.

‘Brussels sprouts, carrots, parsnips and swede are all in season and packed with nutrients.’ Why not pay a visit to your nearest farmers’ market for a wider choice of local fruit and veg?

Experiment with healthier options Try to find more interesting ways to cook your vegetables – for example, roast carrots, parsnips and sweet potatoes with maple syrup or honey, or stir-fry sprouts with chilli, ginger, garlic and soy sauce. You could also try making wintry salads based on novel grains like quinoa or bulgur wheat – try these mixed up with fresh mint, pomegranate, radishes and spring onions, drizzled with a dressing made from lime juice, honey and olive oil.

Clear the freezer In the weeks before Christmas, use up as much of the food in your freezer as is humanly possible, so you have space for any festive leftovers!

5 IDEAS FOR

A CONSCIOUS CHRISTMAS DAY Rethink wrapping and cards Reuse old wrapping paper or newspaper, and try to get your family to agree that you won’t send cards this year. Donate the money you would have spent on wrapping and cards to charity instead.

PLAN FOOD WITH THOUGHT The equivalent of 4.2 million festive dinners are thrown away at Christmas. Do your bit to prevent contributing to this waste by following our tips:

Do proper calculations Who’s coming for Christmas and what will they actually eat? ‘For example, don’t just buy Christmas cake because you feel you should – think about whether any of your guests will realistically eat it,’ says Gale. ‘If you think only one or two will want cake, get a couple of smaller ones instead.’

Go (more) veggie Avoiding meat is one of the major impacts we can have on the environment. But even if you do go for the traditional turkey, let local, seasonal veg take centre stage and try to keep the other festive season meals plant-based. It’s healthier for everyone, cheaper and reduces your carbon footprint. ‘Make

32 healthy-magazine.co.uk

1 Invite a lonely neighbour over for dinner.

2 Start your day mindfully with a 10-minute

meditation – sit comfortably and focus on a candle, letting your gaze soften and paying attention to your breath. You’ll find you’ll feel calmer for the rest of the day.

3 Before you eat dinner, go round the table, getting each member of the family to say one thing for which they’re grateful.

4 Arrange a collection around the table and donate the money to a cause you all agree on, whether that’s an animal charity or an environmental campaign.

5 Go for a mindful walk after you’ve

eaten, really paying attention to the smells, sights and sounds of nature.

Photographs iStock, Shutterstock

brings in their unwanted presents and then puts them into a lucky dip.

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

Get happier hair For stronger, healthier locks, Viviscal can help

N

othing boosts your confidence like beautiful hair – a head full of thick, glossy locks has become as much of a status symbol as glowing skin or a designer wardrobe. However, as we grow older our hair can lose its volume and healthy sheen, with even the best styling products unable to make a difference.

Fortunately, women needn’t simply put up with an inevitable loss of volume or even an expectation to cut their hair shorter as they age. More and more of us are realising that the best way to get great hair is to nurture it from within.

That’s where Viviscal comes in – a scientifically proven supplement designed to revive thinning, tired and dull hair, with 25 years of research behind it.

The award-winning formula gives you all the nutrients you need to help nurture your hair from within so it grows to its full, healthy potential.

Why take Viviscal?

A number of factors can influence the health and growth cycle of your hair, including pregnancy, menopause, stress, poor diet and over-styling. Like every part of your body, healthy hair depends on a balanced diet and lifestyle – however, achieving this is easier said than done.

Viviscal contains a mix of proven ingredients including the proprietary complex AminoMarC, zinc, biotin, vitamin C, niacin, iron and millet seed, which together help promote a healthy hair growth cycle and greater volume. So

try Viviscal if you want to improve your hair’s overall health, reduce shedding or increase hair thickness – or just for happier-looking hair!

How do I use it?

The beauty of supplements is they’re easy to incorporate into your daily routine.

Simply take one Viviscal in the morning and one in the evening, with water after food. Costing less than £1 a day for great hair, it’s surely a price worth paying.

It’s recommended you take a full course of Viviscal for six months for best results, with most people noticing an improvement after three months.

Stronger nails (made of keratin, like hair) can be an early indicator it’s working! While it’s taking effect, why not try out Viviscal Gorgeous Growth Conditioner, Shampoo and Elixir, and Viviscal Conceal and Densify Volumising Fibres, to help hair feel fuller and thicker.

DON’T MISS THESE GREAT OFFERS! l Until 28 Nov 2017 – you can get Viviscal Max Strength (30s) in the Penny Sale and save 25 per cent on the rest of the range. l Plus, from 29 Nov to 20 Dec 2017, you can buy one get one half price across the full Viviscal range in Holland & Barrett stores and at hollandandbarrett.com.

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

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reat your BEAUTYY FOOD FITNESS SEL BEAUT SELFF EXPERTS complexion to a natural Deliciously beauty boost FESTIVE this Christmas with JASMINE HEMSLEY this set of Sukín Super Greens Skincare products, worth £27.48 WAYS TO MAKE YOUR – free when you take out CHRISTMAS MORE MEANINGFUL THIS YEAR a gift subscription to SHINE! healthy. The set includes CRYSTAL HEALING Does it work? a Facial Recovery Serum PLUS and Detoxifying Clay Masque for gorgeous, glowing skin!

For just £15.90, you’ll get eight issues of healthy delivered free to your door, packed full of inspiration for living a balanced life. Plus, collect 100 points if you have a Holland & Barrett rewards for life card. /

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IN PURSUIT OF HEALTH & HAPPINESS!

How the food guru fell for ayurveda

GET A GRIP ON YOUR DRINKING

Celebrate!

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Look your party best naturally

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OUR HEALTHY GIFTS For your chance to win these wellbeing goodies, enter by 18 December HOW TO ENTER

To apply ONLINE go to healthycomps.co.uk.

Or POST your name, address, phone number and entry code (eg HEALTHWIN1) to the address on page 150.

EAT WELL

Joe Wicks, aka The Body Coach, has helped thousands transform their bodies and feel amazing with his Lean In 15 programme. Now his latest book, Cooking For Family & Friends (Bluebird, £20), is here, filled with delicious recipes designed to fuel your workout and help you burn HEALTHWIN1 fat. There are 10 copies up for grabs for lucky readers.

CODE:

CODE:

HEALTHWIN2

IS IT COOKED?

If you want to know quickly if your food is cooking correctly, the SuperFast Thermapen Thermometer can help.

This kitchen gadget is a favourite of celebrity chefs and professional cooks, and ideal for home cooks or barbecue enthusiasts, too.

We have thermometers, plus temperature guide tea towels, worth £64.80, for four lucky readers.

CODE:

HEALTHWIN3

COFFEE CLUB

Need a healthy pick-me-up? Real Coffee specialise in coffee that is healthier for both yourself and the planet! With a range of delicious Nespresso and Dolce Gusto compatible pods, the independent brand delivers organic and Fairtrade coffee, with easily recyclable capsules.

One lucky reader will win 200 organic Nespresso pods and a brand-new machine, worth £200!

GRATE STUFF

The new Microplane 3-in-1 Ginger Tool has been expertly designed to peel, grate and slice ginger – the healthy spice that adds depth and flavour to tons of dishes.

The tool includes a handy peeler on the side and a blade for thinly slicing, while the grater makes fast work of turning ginger HEALTHWIN4 into a paste for tea or to spice-up stir-fries.

Plus, there’s a soft-grip handle with loop for hanging, non-slip base for stability and a reusable cap to cover the blade. We have 14 Ginger Tools to give away, worth £17.95 each.

CODE:

TERMS AND CONDITIONS 1 Standard Ts&Cs for the giveaways, competitions and offers that appear in healthy can be found on page 150. 2. The closing date is 18 December 2017 and three days later for postal entries, unless specified otherwise. DATA PROTECTION The promoter may wish to contact you with details of relevant offers and promotions.

If you do not wish to be contacted by email or post, please state ‘RG NO’ or online entry. healthy-magazine.co.uk

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WHAT CHRISTMAS STRESS?

Words Laura Potter. Photograph iStock

Looking for a truly effective way to relieve stress in the moment (or just get through Boxing Day)? A UK study may have found the answer – simply mentally project yourself to a point in the future, when your testing time will be history. Students sitting exams asked to imagine themselves in several years’ time found it to be a winning coping strategy – and it isn’t only suitable for teens. So if you find yourself in a huge queue at the airport, wrangling with a child’s mega-tantrum, or stuck in the world’s dullest meeting when there’s a mountain of work at your desk, imagining a time when the current situation is over helps you to control your emotions, and gain perspective.

The trick is to look months or years ahead, not days or weeks, as it places you further away from the situation you’re in. This time next year…

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WE’VE GONE TO EVERY EXTREME, IT’S TIME TO FIND BALANCE

Jasmine Hemsley has had three years of whirlwind success with her sister, Melissa. Now she’s found serenity – and this Christmas she wants to share it WORDS LAURA POTTER

S

he’s one half of the glossy Hemsley + Hemsley brand: impossibly glamorous foodie sisters with two best-selling cookbooks, a ratings-grabbing Channel 4 TV show and a central London cafe behind them.

But for their next projects, they’re each going solo.

‘We both decided to write about something that we are passionate about, and for me that’s wellness.’

More specifically it’s ayurveda, the 3000-year old medical system that originated in India.

Jasmine’s not-altogether obvious route to this ancient whole body-healing system is through her days modelling. ‘As a model, I naturally became more aware of my skin, figure, mood and energy levels because if you don’t have energy, the whole

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From left: A turmeric latte, Jasmine-style; enjoying a soothing ‘sound bath’ in Croatia, another passion of Jasmine’s – she co-runs the pop-up Sound Sebastien; with sister Melissa – the pair became famous for their wheat-free recipes

shoot falls flat,’ she explains. ‘You’re also always combatting jet lag and stress, so models naturally share exercise and nutrition tips. I dived into all the food philosophies: raw versus cooked, meat versus veganism. When I came across ayurveda, it stuck.’

With our increasingly holistic approach to health, Jasmine believes it’s time to embrace ayurveda. ‘We’re getting more comfortable with the notion that health isn’t just physical; yoga came over in the 1960s, mindfulness is more mainstream.

Ayurveda is so relevant as it offers genuine balance.’

You could argue that spearheading yet another wellness movement is a risky move, given the recent clean eating backlash that Jasmine and sister Melissa found themselves dragged into, but Jasmine is focusing on the positives. ‘In the 1980s and 1990s it was about the work-hard, play-hard lifestyle. Anyone with a weak digestion or who was a bit fragile was not fun,’ she says. ‘Now, we’re way more inclusive. Of course, social media can be skewed; it’s full of girls in cool leggings sipping green juices, but equally we’ve made it aspirational for young women to be having brunch with their friends rather than staggering back from a nightclub at 8am. We’ve gone from one extreme to another. It’s time to find that balance.’

Achingly aware of the faddy world she could be accused of inhabiting, Jasmine’s keen to share her views on the hype. ‘Look at milk,’ she begins. ‘In the past if you were ill you would be sent to Bath Spa to sit in the thermal pools and drink milk – it was medicine. Now it comes from factory farmed cows that are pumped full of hormones. It’s skimmed, homogenised and pasteurised. It’s not that dairy is bad for us, it’s what we’ve done with it. Then there’s the kale obsession,’ she continues. ‘There’s a limit

to how many green smoothies you should have.

Similarly, we’re all obsessed with protein and while free range eggs are an incredible source of protein, fat and nutrients, if you eat too many, you can’t go to the toilet!’ Once again, it’s about balance.

But what about her place in all this foodie hype?

After all, her Selfridges cafe is famously anti-grains.

‘We don’t serve them as we all overeat wheat – for breakfast, lunch, dinner, snacks. I don’t have a problem with gluten – my favourite food is a croissant – but we need more variety, so we offered a way to eat more vegetables by making cauliflower rice, or spiralising a courgette.’

Jasmine also includes a cleanse in her new book, another potential controversy-magnet she’s aware of. ‘I’m really careful how I talk about cleanses, as they can be misconstrued, but as I understand them, they’re important. When we shift seasons we need to acclimatise to the weather. In India they spend nine days observing that change and adapting their diets. I have a three-day reset, where I do yoga, practise breathing techniques, take walks in nature, and eat khichadi, a kind of risotto with basmati rice and mung beans.’

Cleanses and wheat replacements aside, Jasmine says one of her biggest discoveries isn’t what you eat, but when. ‘I find an early, light supper means I sleep so deeply. Lunch is my main meal: in ayurveda our bodies work in rhythm with the Earth, so when the sun is at its peak, so is your digestion. Breakfast eases you into the day, and dinner eases you out.’

And rather than salads, juices and raw food, Jasmine is all about warming dishes. ‘I love porridge made with quinoa, buckwheat, oats or my sunshineyellow porridge, made from split mung beans cooked with coconut milk, cinnamon and turmeric

THERE’S A LIMIT TO HOW “MANY GREEN SMOOTHIES YOU SHOULD HAVE ”

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sweetened with maple syrup. I eat a lot of soups as our weather is cold, so we have to create our own inner heat. People think raw food is better, but while it’s packed with nutrients, your body has to work hard to access them. We intuitively give babies, the elderly and sick, soups and stews because they’re easy to digest, warming and fortifying.’

She’s also shifted her focus when it comes to exercise. ‘I used to want to sweat, ache and be out of breath, now I realise that I’m doing all those in my everyday life! I counteract that with yoga. I have three dogs so I walk a lot, and I’ll go to Pilates to help realign my spine, as I sit at a laptop so much.’

It all sounds idyllic, but how does she marry an ayurvedic lifestyle with the London rat race? ‘If I have a day of meetings I’ll book a yoga class, and I meditate on the tube.’ The meditation is what she’s most passionate about. ‘I started eight years ago and I’m such a bigmouth about it,’ she laughs. ‘We’re always ruminating on the past or fretting about the future, meditation teaches you to get in the present.

I practise dhyana meditation, where you’re given a mantra. Thirty minutes is the equivalent of three hours’ sleep. It’s life-changing.’

It’s also helped her step back from the rabbit hole that is social media. ‘I’m a fast-talking, fast-thinking person, so I have to be strict with myself,’ she says.

‘Sometimes I post a picture on Instagram and think, “Why isn’t that doing well?” But I tell myself:

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I made the decision to put it up, so if I regret it, take it down. End of conversation.’

Insta-stresses aside, her ayurvedic approach offers some tricks to get through Christmas unscathed.

‘I’ll remove myself from the hype; slow down. Winter is a time to hibernate, eat intuitively with warming foods. Every time you do something that works with nature, you get vitality. So you can store up credit for when you go partying,’ she says. ‘At Christmas I’ll enjoy the “credit”: I’ll eat lighter in the lead-up, and on Boxing Day I’ll make a nourishing soup from leftover roast veggies.’

She has one last gut-friendly festive tip: chew raw ginger. ‘If you had bagels for breakfast, it helps you get hungry for lunch. And ginger tea will soothe if you ate too many roasties.’ We’ll put the kettle on!

East By West

by Jasmine Hemsley (Bluebird, £25) is out now.

I’LL BE EATING “ LIGHTER IN THE RUN UP TO CHRISTMAS ”

Photographs Nick Getty,Hopper, Instagram.com/fearnecotton instagram.com/jasminehemsley, instagram.com/hemsleyhemsley

Clockwise from above: Jasmine’s new book focuses on ayurvedic recipes; with her partner, photographer Nick Hopper; it’s aubergine, ricotta cheese and tomatoes for lunch

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

ow do you like your toast in the morning?

With a fruity dollop of jam? Now Naturya, the leading superfood brand, have given your favourite conserves a nutritional twist by pairing them with four popular superfoods. The perfect way to start your day with a boost of superfood goodness.

Indulgent and handmade in the UK, Naturya’s Super Conserves use high quality fruits, low GI agave syrup, and the potency of their most popular superfoods to create a tastier, healthier alternative to jam. And because they use low-GI agave syrup, it means their conserves are a lower sugar option, with 37-46 per cent of sugar compared to the 55-60 per cent found in regular jams (in fact, they are so low in sugar they can’t even call them jam). What’s more, they’re suitable for anyone and they taste absolutely amazing, too!

The four family favourites include the winning combinations of Goji and strawberry, Baobab and raspberry, Maca and apricot and Acai and blueberry.

Goji berries hail from the Tibetan plains in Asia

Give your breakfast a nutrient boost with Naturya’s fruity superfood conserves

and have been harvested for centuries for their all-round goodness. These little berries provide iron, vitamin C, potassium and copper. Acai is a purple, grape-like berry which grows deep in the Amazon rainforest; it is known locally as the ‘beauty’ berry because of its nutritional goodness. Maca is an incredibly hardy root vegetable that is the only food to grow at such high altitudes in the South American Andes. Enjoyed for centuries by Inca warriors, this awesome little root contains vitamin B6, calcium, iron, riboflavin and zinc. Baobab is the fruit from the African ‘tree of life’, and is an excellent source of vitamin C, calcium, potassium, and thiamine.

So if you’re new to superfoods, these tasty conserves are an easy introduction. Or, if you love your jams but would like a healthier alternative, there’s no better way to kick-start your day. What could be easier than spreading Naturya’s delicious conserves on your breakfast toast? And why stop at toast? Add them to porridge, rice pudding or classic bakes like a Victoria sponge. All you need to do is choose your favourite!

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

Gutter credit

Jam-packed with goodness H

HOW TO

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Life skills

actually enjoy

XMAS

Stress, lack of time, family rows, mountains of cooking, haemorrhaging money. Christmas can be testing, but not this year…

WORDS LAURA POTTER

V

arious factors collide at Christmas, making it challenging to feel genuinely ‘merry’! ‘We don’t have enough sunlight, we’re cooped up and we’re overworked trying to finish our work for the year,’ says Linda Blair, clinical psychologist and author of Siblings: How To Handle Sibling Rivalry To Create Strong And Loving Bonds. ‘And when we’re tired, our emotions flood our reason, and we fall into familiar habits.’

It’s no wonder, then, that we get niggled by the same irritations year-on-year. Here’s how to change things.

Look outwards ‘Rather than deciding that you will enjoy Christmas this year, which you can’t control, decide that you’re going to help the people you love enjoy Christmas,’ says Blair. ‘Whenever we give pleasure to others, we feel good.’ Ask everyone for one thing they’d like to do – as well as picking one yourself. ‘Be relaxed, spontaneous and outward-orientated. The more we look inward, the more pressure we feel.’

Keep your ‘must-dos’ It’s easy to let go of your usual routines to make space for shopping, partying, planning and wrapping, but don’t lose the things that keep you sane! ‘If your morning run makes you feel healthy-magazine.co.uk 43

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to the host and say, “Thank you so much for inviting me. Unfortunately, I’ve got to get back for the kids/dog/deadline at 10pm so I’ll be sneaking off, but I’ll give you a wave”.’ You’ve made it official, you’ve been courteous, you have permission to go.’

Job share

If you love it, stick to your usual morning run, even on Christmas Day

good,,don’t let it slip – that goes for anything that involves getting natural light, movement or eating well,’ says Blair. ‘Also, make it a non-negotiable that you have at least 20 minutes of daylight every day. If it’s OK with your GP, take a vitamin D supplement, and if you can afford it, have a light alarm.’

Don’t fight, breathe!

There’s no point thinking what could drive you nuts and trying to prepare for it, says Blair. ‘Instead, when you get frustrated, breathe in deeply through your nose, hold until you feel a little uncomfortable, then breathe back out slowly through your mouth.

Do that while whatever it is that’s irritating you is happening and you’ll be able to find a way to make it end sooner as you’ll be rational, not irrational. It helps you centre yourself, balance neurochemicals, and get yourself back into the present.’

‘When each guest arrives, have them draw a job out of a hat that will be theirs for the duration, whether it’s loading the dishwasher, setting the table or topping up drinks,’ says Blair. Also, consider if what you’re doing is worth the trouble. ‘Do you really need linen napkins you’ll have to wash?’ Also have a light timetable. ‘That gives structure, and means people have free time to go shopping, visit friends, or take a nap without offending anybody.’

Secret Santa – the ultimate gift!

One in 10 Brits worry about money in the run-up to Christmas, and the same number ‘feel stressed’ about how much they are spending. It’s no wonder, as UK households spend on average £473.83 on presents alone. Blair says: ‘I always recommend a secret Santa, and set a budget, otherwise it can get competitive, especially amongst siblings.’

When Xmas feels sad If it’s your first Christmas without someone, whether due to a loss or a break-up, Blair advises a change. ‘If you can afford to, go away. It can just be Cornwall, but doing something different amongst new people means it’s not comparable.’ Or do something that brings joy to someone else. ‘My brother, who lives far from family, always volunteers at a soup kitchen. There’s always somebody who can use your care.’

DON’T HAVE “TOYOU ATTEND EVERY

SINGLE SHINDIG YOU’RE INVITED TO

There are inevitable topics that get heated amongst families (Brexit, anyone?). Blair has two strategies: ‘Don’t overdo alcohol; if people are heating up, switch to spritzers.

Second, use humour – it releases more tension even than tears.’ She recommends putting a sign on the table reading: NO POLITICAL CHAT AT THIS MEAL. ‘It’s funny, and when anyone starts doing it, others will say, “Hey! Look at the sign!”’

Navigate party pressure There’s huge pressure to socialise during December, but you don’t have to attend every shindig. ‘It’s not just OK to decline invites, it’s essential,’ says Blair. ‘In winter, we need more sleep, not less. Before we had electric lighting people slept 12 to 15 hours a night in winter.’ Politely decline and spend your time doing something else, like watching a movie while wrapping presents, say.

When you can’t refuse, Blair has a strategy: ‘Go

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”

Prioritise personal space

Christmas cabin fever can see minor irritations bubbling into full-blown rows. ‘Decree on arrival that everyone must spend 30 minutes outside every day. Everyone will return in a better mood,’ says Blair, who also suggests letting guests pick a space that they can be alone in. ‘Sometimes you’re tired, or don’t want to watch that kids’ movie. We all need an escape.’

Recognise the struggle!

Back in the family home, you adopt old roles – and old arguments will crop up, from favouritism to teasing. ‘You can’t stop that happening, so you have to laugh at it,’ says Blair. ‘But be aware of the strain you’re all under. You’re being multiple roles – sibling, child, partner, parent, aunt, niece. It’s why you need space!’ Finally, relax! It’s OK if someone else stacks the dishwasher. ‘Let go of “shoulds”,’ says Blair.

‘They’re about conveying an image that people will like, and that has nothing to do with happiness.’

{ For more ways to beat Christmas stress, visit healthy-magazine.co.uk }

Photographs iStock

Use humour

THE HEALTHY REPORT

ARE YOU AT RISK OF CYBERCHONDRIA? Recent reports suggest health anxiety is on the rise, fuelled by internet searches of medical sites. But is Dr Google really so bad?

Hannah Ebelthite logs on to find out

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Photograph Getty

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e’ve all been there – a minor symptom, a quick peek online and, within minutes, we’re convinced it’s cancer. But a surge in unwarranted health worries is putting our fragile NHS under further strain, says recent research. And it’s caused in part by this growing obsession with ‘Dr Google’ – self-diagnosis via internet health pages.

Health anxiety is a recognised mental health condition where an individual worries excessively about their health, often repeatedly visiting their GP or A&E department. It’s estimated this could be costing the NHS £420m a year in unnecessary referrals and tests.

A team including researchers from Imperial College London and King’s College London say health anxiety could affect one in five hospital outpatients. They’ve shown cognitive behavioural therapy, or CBT, offers fast and effective long-term relief from the condition. So they’re calling for new NICE guidelines on its recognition and treatment, to prevent over-investigation and help those at risk.

Lead researcher Peter Tyrer, emeritus professor in community psychiatry at Imperial College London, says there has been a definite increase. ‘Incidence has gonee up 20 per cent since we started researching health anxiety in the early 2000s and I suspect it’s largely fuelled by cyberchondria,’ he says.

‘The trouble is so many symptoms can overlap, including those of anxiety itself such as headaches, palpitations and chest pains. Anxious people will tend to look for a worst-case scenario, overlooking words like “rare”.’

The blame for this screen-searching doesn’t lie solely with us though. ‘We live in an age where we’re actively encouraged to take responsibility for our own health,’ he points out. From fitness trackers to diet apps, home-testing equipment to ‘know-the signs’ public health campaigns, we’re bombarded with information, often confusing. ‘Add to that the fact it’s hard to get a GP’s appointment, hospitals have long waiting lists. People can’t be blamed for taking diagnosis into their own hands.’

It’s worth knowing that a Harvard Medical School study, in the British Medical Journal, found most online symptom checkers are inconsistent and inaccurate.

When researchers reviewed 23 global websites, using 45 different patient descriptions, only 34 per cent gave an accurate diagnosis. Perhaps more interesting was their finding that two-thirds of patients who learned their symptoms were nothing to worry about, went on to seek medical attention anyway. ‘And that’s the trouble,’ says Dr Rachel Andrew, a clinical

psychologist practising in East Lancashire. ‘People trawl medical sites for information, but aren’t reassured by it. This can happen in someone with a predisposition to anxiety, or it can also develop at different times in life. I see spikes in health anxiety when there’s a new epidemic, such as avian flu, in the news. But it can also occur in people who have a relative recently diagnosed with an illness, or are undergoing a life change like pregnancy or divorce.’

Dr Andrew also believes we’re living in generally more fearful times. ‘I see more anxiety disorders in people of all ages, perhaps due to the economic climate. When we’re stressed and money is tight, it becomes harder to achieve lifestyles that reflect the health advice we’re given.’ She agrees CBT is a helpful intervention. ‘We teach patients with health anxiety to use statements to reassure themselves their physical symptoms are, in fact, anxiety: ‘I recognise this feeling and know it’s not a heart attack’. Then they can use techniques like deep breathing, muscular relaxation and mindfulness to stop themselves from engaging eng with their worries.

Finally, they can put F behavioural measures in place – limiting time online, switching off the TV if a trigger news story comes on – and distract themselves by d phoning a friend, going for a run, counting backwards in sevens, whatever works for you.’

HOW TO USE DR GOOGLE SAFELY

With health queries making up one in 20 Google searches – and even Google’s own staff admitting that it’s a rabbit hole of unreliable information – GP Dr Dawn Harper explains how to best use it: l ‘Stick to reliable medical sources like NHS Choices and the patient organisations it links to via its pages. l ‘Use the internet for a steer on what your symptoms might be, and what you might need to do next. Never use it in place of a visit to your GP.

l ‘Don’t accept answers from a non-professional. Avoid chat rooms and forums unless you’ve been diagnosed with a condition and are discussing it on an official charity or patient organisation website. l ‘Even then, take other people’s suggestions and experience as just that – we’re all unique and only your own GP knows what’s best.’ l ‘If you find you’re spending a long time online, checking and cross checking symptoms – and if you’re feeling more worried than reassured – it’s time to log off.’

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WORK LIFE BALANCE 25 million That’s how many days are lost each year in the workplace and schools due to migraines, with one in seven of us getting them.

Yet, according to three leading UK migraine charities, there is a lack of understanding and sympathy for the condition from employers. Bosses fail to realise how bad migraines can be, and need to do more to support staff with the condition.

If you get them, you should ask your employer to assess how lighting and computer screens could be affecting you, and to be provided with a dark, quiet, sick room where you can go to recover. And, if you’re regularly getting four or more migraines a month, the advice is to discuss how to prevent attacks occurring with your GP rather than just grabbing a painkiller.

*Survey by British Summer Fruits. Words Ellie Hughes. Photographs iStock

80% 8 0

of Britons are proud of the work they do, while w two-thirds enjoy going to work says a new ComRes survey for BBC 5 Live

Beat the office snack attack

FEEL FRUITY AT WORK We’ve all helped ourselves get through a less-than-stimulating meeting with the assistance of a breakfast pastry or cheeky biscuit from the office tin – but it’s time our employers stopped leading us astray when it comes to unhealthy snacking, says new research . The study, of over 2000 employees, found UK companies are guilty of rewarding us with sugary snacks to celebrate our good work, and nearly 80 per cent of meeting room nibbles are less than healthful – including the likes of fizzy drinks, cakes and biscuits.

Given the link between poor nutrition and productivity, it’s perhaps surprising that companies still continue to subsidise this sugar-laden diet. And we know we shouldn’t indulge – we just don’t have the willpower to say no when it’s right in front of us, with one in 10 saying we’re tempted to over-indulge in every meeting and one in three saying

they only eat because it’s there. Yet over half of us said we thought we’d have better mood, stress levels and productivity if healthier foods were provided by our employers.

Corporate wellness expert Kate Cook agrees: ‘Using sugary food as a reward can create an addictive spiral that wrongly associates sugar with spikes in productivity and hard work.

The companies that have the lowest staff turnover are those which invest in their staff wellbeing, particularly giving them access to great food choices.’

Cook cites fruit and especially berries as examples of positive snacks (as their high antioxidant content will help keep our immune systems healthy and therefore limit sick days). But for plenty more healthy snack ideas that are perfect for your workplace, check out healthy’s healthy snack campaign on Twitter, #snackhappy.

WHAT’S ON MY DESK...

MARIE FARQUHARSON, HEALTHY MANAGING EDITOR The Vital Ingredient Ground Cinnamon, £2.59 for 75g.

I sprinkle this on my breakfast yoghurt and nuts to help keep my blood sugar balanced.

Bragg Organic Apple Cider Vinegar with The Mother, £6.99 for 473ml. I dilute this and add some stevia for a refreshing drink during the day.

Heath & Heather Organic Dandelion, Burdock & Hawthorn, £2.49 for 20 bags. For a gentle detox.

All products from hollandandbarrett.com.

healthy-magazine.co.uk 49

Words Ellie Hughes. Photograph iStock

SIMPLY RED

Red may be having a fashion moment this winter, but red nails are always in style (as well as a great choice to take you from work to the office Christmas party). From Rita Hayworth in the 1940s all the way to Kate Moss and RiRi (via Princess Diana, Grace Jones, Joan Collins and Dolly Parton), every celeb worth her sassy salt has rocked a red nail. With its many connotations, red says ‘fierce’ but also ‘sexy’, and ‘I’ll get the job done.’ And, make no mistake, there’s a red for everyone, whether you put your beauty choices more in the ‘classic’ or ‘cult’ categories. Like your red vegan and cruelty-free? You’re in luck. Unlike those shades which barely have time to dry before going out of fashion, we guarantee that classic pillarbox red Zoya Gia, £11 for 15ml, and the slightly browner Pacifica Nail Polish Cinnamon Girl, £11.99 for 13ml (both available from hollandandbarrett.com) are two colours that you’ll be using all the way down to the bottom of the bottle.

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LOOK YOUR PARTY BEST

naturally

WORDS CHRISTINA QUAINE

Shine in all the right places with our easy, natural beauty guide to Christmas glamour

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ven for the most beauty savvy among us, the occasional relentlessness of the Christmas season can quickly present something of a challenge. Struggling to bust out your sparkly side for the work do at the end of an exhausting day in the office? Finding it hard to face the journey across town to see old friends for a Christmas cocktail when you’ve already been out three times that week and your skin is as tired as your conversation?

No matter. You know they’ll all be fun when you get there – you’ve just got to get yourself there.

Luckily, we’ve made the getting ready part as easy as possible with our guide to Christmas party prep.

And, if you thought natural beauty products couldn’t also be super-glam, then prepare to be surprised. Now go out, shine, and conquer.

HEALTHY HAIR, SORTED

‘Winter weather can dry the hair so make sure your locks are in top condition for a party the night before. Work either a moisturising mask or coconut oil through your mid-lengths and ends and leave in overnight,’ says Shannon Lewis, colour director at Neville Hair and Beauty. ‘Apply to dry, dirty hair, tie your hair back and put a towel over your pillowcase to protect it, then shampoo and condition as normal the next day. You’ll be left with super-smooth, super-shiny locks.’ Want an easy party style? ‘Wearing pearls in your hair is big news this Christmas – it’s so pretty and looks

52 healthy-magazine.co.uk

very couture,’ says Lewis. ‘Pin small pearls into braided hair or push a chunkier pearl into a simple chignon. It also works for shorter hair.’ (Find pearl hairpins at amazon.co.uk.) Washed your hair on the morning of festivities, but no time to dry? Detangle your hair, work a hair oil through it, then tie it into a big French braid,’ she says. ‘Avoid braiding any sections that are too small as the curls will be too tight. Take out the braid that evening, run some texture spray through the hair and you’ll be left with fabulous, loose waves.’

Get the glow Andalou Sunflower & Citrus Perfect Hold Spray, £6.99 for 242ml.

Manuka Doctor Restorative Hair Mask, £19.99 for 100ml.

Weleda Rosemary Hair Oil, £11.50 for 50ml.

B E AUT Y

Get the glow Trilogy Cream Cleanser, £23.50 for 200ml.

Weleda Pomegranate Firming Face Serum, £34.95 for 30ml.

Beautiful Me Mineral Eyeshadow in Red Rock, £7 for 2g.

PREP YOUR SKIN

A fabulous party face that lasts longer than the canapés begins with a committed skincare routine.

‘Use a sheet mask to lift, tone and hydrate, followed by an energising serum to face, neck and décolleté, an eye product and a luminosity moisturiser to optimise your glow,’ says skincare expert and facialist Gemma Clare (gemmaclare.com).

As for the rest, make-up artist and salon owner Stacey Whittaker (staceywhittakermakeupartist. com), says it’s all about matt textures. ‘For eyes, choose cranberry and rosy golds and create a soft, smoky look, using a fluffy blending brush. On the lips we’re seeing browner, deeper tones in matt textures, and a lip pencil is crucial because there is no hiding with these shades – it will shape the lips and you can take the liner just over the lip line to give a slightly fuller effect.’ To achieve healthy, plump-looking lips, Whittaker recommends a lip moisturiser or overnight lip treatment. ‘Another great trick is wetting a toothbrush and rubbing around the lips to exfoliate them,’ she says. And don’t even think about falling into bed without taking it all off, says Clare. ‘Start by double cleansing. First, use an oil-based cleanser to remove make-up and surface debris from the skin.

Follow with a cream or clay cleanser which won’t dry your skin in the winter months, massaging in well for at least two minutes to ensure pores are properly cleansed. Use a toner to rebalance the skin’s pH levels and a serum to give your skin a boost through party season. Finally, apply moisturiser to maintain skin hydration and support barrier repair overnight,’ she says.

FAKE A FESTIVE GLOW

Get the glow Sukín Sunless Bronzing Gel, £14.95 for 200ml.

Dr. Organic Moroccan Glow Body Polish Pre-Tan Exfoliator, £8.99 for 200ml.

Want party skin that appears gently sun-kissed rather than two-weeks-in-the-Med bronzed? ‘Use a tanning moisturiser rather than full-on fake tan,’ says Whittaker. ‘Skin preparation is key – exfoliate the day before, not on the same day as tanning, because sometimes exfoliation can leave skin slightly raw. Another trick for creating a light glow is mixing a little liquid bronzer with foundation or your regular body moisturiser – you can use it on your legs, arms and back, depending on your party outfit.’ healthy-magazine.co.uk 53

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NAIL IT

Take the Christmas period as an opportunity to experiment with your nails. ‘Go for muted black using a mattifying top coat. Or true red and gold never fail over Christmas,’ says Scholl nail guru and celebrity nail technician, Andrea Fulerton, who counts Cate Blanchett, Victoria Beckham and Lady Gaga amongst her clients. ‘If you want something more understated, do a clean, subtle French manicure or go for grey – so much easier on both short and long nails as you don’t see so many chips and you don’t have to be great at painting nails.’

The condition of your nails is key. ‘Try to ensure they’re a similar length and shape so that they always look groomed – remember to file in one direction to help prevent nail damage. I like using Scholl’s Velvet Smooth Electronic Nail Care System (£39.99; scholl.co.uk). Always use a good vitamin nail oil to moisturise and condition the cuticles and nails to keep them healthy,’ she says.

And remember, there’s no point in having g fabulous nails if the hands attached to them aren’t up to scratch. ‘Use a hand cream at bedtime with a thicker coat around the cuticle as these are prone to peeling back in the winter months thanks to central heating,’ advises Fulerton.

Unless otherwise specified, all products are available from hollandandbarrett.com.

54 healthy-magazine.co.uk

Get the glow

Beauty Kitchen Inspire Me 60 Second Manicure, £9.99 for 100g.

Pacifica Nail Polish Top & Base Coat Matte, £11.99 for 13ml.

Zoya nail colour in Raven, £11 for 15ml.

…greasy hair and no time to wash ‘Apply dry shampoo to the roots and lightly tong your hair to achieve a soft wave through the mid-lengths and ends. Your hair will look tousled, textured and elegant,’ says Lewis. …a spot on my nose ‘Add a drop of tea tree oil to a cotton bud and apply at the end of your morning skincare routine. Don’t squeeze; this can increase inflammation, infection and scarring,’ says Clare. ‘Use noncomedogenic [formulated to avoid clogging pores]concealer to minimise the appearance and let skin breathe.’ …knackered-looking eyes ‘Use a skin-toned pencil inside eyes – not as harsh as white, it cheats a brighteyed look,’ says Whittaker. ‘And apply creamy concealer using a brush to help it stay put, rather than settling into lines.’ …unsightly fake tan patches ‘Mix up some sugar and soap and rub into the affected areas – usually around the hands, knees and feet,’ says Whittaker. …a red, runny nose ‘Apply a soothing moisturiser to reduce redness and prevent chapped skin. Try to minimise blowing your nose, instead blot with soft, balsam tissues,’ says Clare. …a smudged nail on the way out ‘Dip the pad of your finger in nail polish remover and, using a cotton pad, run it quickly across in one direction. This helps “smudge” varnish back to a smoother consistency,’ says Fulerton.

Photographs Gallery Stock

Help! I’ve got…

B E AUT Y

The tool kit edit BEAUTY FIX

Throw out that motley collection of old sponges and brushes – these are the only beauty tools you need WORDS FRANCESCA SPECTER

M

ake-up bag space is precious, as those of us struggling with overflowing cases will testify. And yet the minute we think we have all the war paint and implements we need, a new blogger or video appears singing the praises of the latest beauty must-have. So to help narrow things down, we’ve asked award-winning make-up artist Stacey Whittaker about the essential tools of her trade.

Blending brush

There are so many eye make-up brushes out there that many of us simply opt to glide shadow on with our fingertips instead. But there is one tool that’s essential, says Whittaker – a mediumsized fluffy brush to seamlessly blend shadows together. ‘A good blending brush can make a sweep or two of eyeshadow transform your entire eye look. This one can also be used to gently apply under-eye concealer to brighten the eyes.’

TRY The Beautiful Me Eyeshadow Brush, made from cruelty-free, easy-to-clean synthetic fibres (£8, hollandandbarrett.com).

Cotton buds

You may find this surprising, but the humble Q-tip makes Whittaker’s top five, thanks to its multiple uses. ‘These are great for smoky dark eyeshadows under the eyes, creating a winged liner look or for simply cleaning up smudges.’ Can’t argue with healthy-magazine.co.uk 57

B E AUT Y

that. We also use them for applying concealer – and for covering up grownout hair roots (just dip into matching eyeshadow and dab on).

TRY Organic Cotton Wool Buds from Organyc Beauty. They come in a pack of 200 – so you won’t be running out anytime soon! (£2.69, hollandandbarrett.com).

Eyelash curlers Ah, the straight-lashed girl’s saviour. This retro implement is an oldie-but-goodie for Whittaker, who uses it o on all of her clients. She says: ‘This is great for llifting lashes and can really help to open and brighten even the most tired eyes.

It’s not too big b so it should comfortably fit iin n most mak make-up bags.’

TRY The Ey Eylure Heated Lash Curler is the one to go for if you ffancy an upgrade (£10.20, eylure.com).

Spoolie brush Apart from being fun to say, spoolie brushes (think masc mascara wands without the mascara) make

A good blending brush can make a sweep or two of eyeshadow transform your entire eye look

Stippling brush ‘This type of flat-topped brush works with all cream products and can be used on the face and the body,’ says Whittaker. Although make-up sponges have enjoyed plenty of hype in the beauty world, she prefers to apply her foundation with a stippling brush: ush: ‘Sponges Sp tend to soak up water and waste product roduct whereas a stippling brush doesn’t – iitt also gives fuller coverage.’ If that means ans that we get more bang for our buck with our favourite BB creams and foundations, ations, we’re convinced. After all, it’s practically an investment.

TRY The inishing Brush from m cruelty-free make-up brand Lola la Make Up (£14.95, lolamakeup.com). m)

58 healthy-magazine.co.uk

And the ones you don’t need...

The lip plumper tool Made popular by Kylie Jenner back in 2015, this creates a suction cup effect to enlarge lips – leaving swelling and bruising in its wake. In severe cases, users can even end up in hospital with stitches.

We’ll stick to lip liner, thanks.

3D bomb curl brush This Th his JJapanese creation claims to cr create curls – but to u us it simply spells tangled hair and tan aching arms. ac After a brief A aappearance on

the UK market, it seems to have mysteriously disappeared into thin air. Go figure.

Silicone face slimmer It’s a resounding ‘no’ from us to this bonkers tool – also from Japan – said to help slim the face when used while doing vowel exercises.

The description claims that the device (which resembles some sort of sex toy!) works by strengthening your facial muscles, in turn reducing the size of your cheeks. We’ll take all the plumpness we can get, thank you very much.

{ For more natural make-up tips, visit healthy-magazine.co.uk }

Photographs iStock

a brilliant addition to your beauty arsenal. ‘These are great for brushing your eyebrows upwards to create a more groomed brow that also lifts the face. They can also be used to remove mascara clumps and separate your eyelashes.’

TRY Benecos Eyebrow Designer Pencil, which comes with a sturdy spoolie brush at the end.

Clever! (£4.95, hollandandbarrett.com).

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

THE BEAUTY OF GIVING Let Dr. Organic take care of Christmas with these gorgeous gift sets SNAIL GEL It’s snail slime to the rescue for this unique gift set. Smooth & Protect contains two revitalising serums: Snail Gel and Snail Gel Eye Serum. Both include Helix Aspersa Muller, the secretion produced by snails to regenerate their shells, which will also leave your skin soft and radiant.

HEMP OIL An antioxidant-rich triple-treatment gift set, Soothe & Restore includes a Rescue Cream, plus an Eye and Lip Serum. This trio is rich in omega-3, 6- and -9 essential fatty acids, vital for healthy-looking skin.

Also featuring super-hydrating hemp oil, blended with natural ingredients such as aloe vera and shea butter, the Nourish & Soften gift set includes a wonderfully rich Hand & Nail Treatment and Skin Lotion that your skin will thank you for.

ROSE OTTO Famed for its skin benefits, wondrous rose otto oil is an anti-ageing powerhouse.

The Ultimate Collection set has all you need – mask, scrub, face and eye serums, day and night creams – to invigorate and give your complexion a more radiant lift.

While the Nourish & Rejuvenate gift set contains a gorgeous rose otto Day and Night Cream that will hydrate and restore a youthful glow. Plus, it smells sublime, too. What’s not to love?

DEAD SEA MINERAL Harnessing the benefits of 20 Dead Sea minerals, Tone & Protect contains a Day and Night Cream to revitalise and leave skin vibrant and deeply hydrated 24/7.

VIRGIN COCONUT OIL An exotic replenishing duo of Day and Night Cream, the Nourish & Hydrate gift set showcases the benefits of coconut oil, and will leave your complexion soft and plump. For your hands and body, there’s Nourish & Restore, with a Hand & Nail Treatment and a Skin Lotion to hydrate and soothe from top to toe.

So, if you’re at loss for what to buy loved ones this Crimble, or even what to put on your own list, with this fantastic gift range Dr. Organic has you covered!

{ Dr. Organic Christmas Gift Sets are available in selected Holland & Barrett stores and online at hollandandbarrett.com }

Gutter credit

D

elve into this hamper of festive goodies from Dr. Organic and discover a fabulous selection of natural beauty products that are sure to please! And they’re all free from nasties including parabens, SLS (sodium lauryl sulphate), synthetic colours and many other common additives, too.

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

Let it snow!

Gutter credit

With our selection of beauty gifts and stocking fillers you’ll be ready for Christmas Day – whatever the weather!

Love your skin ❄ Treat someone special (or yourself) to Australia’s number one natural skincare brand, Sukín. Choose from a range of four gorgeous natural skincare gift sets that are cruelty free, vegan friendly and free from harsh ingredients, sulphates and parabens. Each set has been put together to address different skin types. So there’s Love Your Skin Signature Gift Set (suitable for all skin types), Love Your Skin Sensitive (suitable for all skin types, especially sensitive), Love Your Skin Oil Balancing (suitable for oily skin), and their Super Greens Gift Set (suitable for all skin types, especially dull). Merry Christmas!

A treat from top to toe ❄ For over 40 years Faith in Nature have been creating beauty recipes from naturally derived ingredients, and developed to be as mild and gentle as possible. So, all their products are made with 100 per cent natural fragrance and they never use sodium lauryl sulphate (SLS), sodium lauryl ether sulfate (SLES) or parabens. Plus, all of their products are suitable for vegans and they are cruelty free. It’s the gift your skin will thank you for.

The big countdown ❄ Make the run up to Christmas extra special with Holland & Barrett’s Natural Beauty Advent Calendar. You’ll find a great gift behind every door for friends, family or, more importantly, yourself! Including some of your favourite brands, as well as a range of product vouchers to use across the festive season, it’s a perfect excuse to get ready and relaxed for Christmas. Who needs choccies behind each door? With a fabulous product to trial each day, you’ll be looking your radiant best for the party season and beyond!

It’s the bee’s knees ❄ Natural gifts for everyone on your list? Yes, please! Give the gift of natural skincare with the Burt’s Bees Christmas 2017 Collection. From festive stocking fillers to skin-nourishing gift sets, featuring the brand’s must-have natural lip balms, you’ll find that there’s something for everyone.

Face up ❄ This skin-replenishing Smooth & Protect gift set from Dr. Organic showcases their Snail Gel range and features the Snail Gel and Snail Gel Eye Serum.

Both use a blend of organic and natural ingredients, in addition to Helix Aspersa Muller, an anti-aging secretion produced by snails to regenerate their shells and skin. They’re also free from nasties such as parabens, SLS (sodium lauryl sulphate), synthetic colours and many other common additives. The perfect choice to combat dehydrating effects of the festive season!

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

SMELLS LIKE as m t is r SPIRIT Ch This time of year is full of delicious scents, from cinnamon to spiced ginger. But did you know these aromas can also boost your wellbeing? Here’s how to harness their power, whether you’re after a bit of calm or a festive energy boost WORDS SOPHIE GODDARD

62 healthy-magazine.co.uk

B E AUT Y

W

hat does Christmas smell like to you – fresh pine needles on the tree? Logs gently crackling on an open fire? Or maybe it’s your first gingerbread (soy) latte as you sprinkle on a layer of powdered cinnamon?

Whatever it is, that first sniff (it takes 40 nerve endings to be aroused before we smell something, FYI) is powerful – transporting us back to special times and memories in ways other senses can’t do.

But smells aren’t just enjoyable, they’re beneficial, too. A useful tool since time began, smells alert us to both dangers and things of interest – from food to family – and it was only in the early 20th century their capabilities were properly explored. With essential oils made from plants, aromatherapy in 2017 is said to treat anything from stress and anxiety to chronic pain, with devotees waxing lyrical about its ‘miraculous’ effects. A-listers are in on the action, too – Miranda Kerr swore it helped her overcome depression after splitting with Orlando Bloom, and Sienna Miller and Dannii Minogue love aromatherapy products.

We asked aromatherapist Louise Crockart to talk us through four of our favourite festive smells, and how we can harness their power.

Scent-sation Forget turkey roasting in the oven – did you know freshlybaked bread is the UK’s favourite aroma?

*Oils should be diluted before direct use on skin. Always read the label. Photographs iStock

Cinnamon to boost your mood What’s it good for?

‘Cinnamon is known as a euphoric oil – it has great “happy” properties,’ says Crockart. ‘It’s fantastic for digestion and a great immune booster (especially in cold and flu season). It’s excellent at aiding stress-related conditions, too.’

How to use* ‘Be careful not to use too much on skin as it can be quite allergenic,’ she warns. According to Crockart, one or two drops mixed with a carrier oil (try Natural Brand Aromatherapy Sweet Almond Oil Massage Base, £4.39 for 100ml, hollandand barrett.com) should be plenty. Or try Cinnamon Scentchips (£2.99, hollandbarrett.com) in a burner (Scentchips Logo Burner, £5.95, hollandbarrett. com) to make the house smell more Christmassy than Santa’s grotto.

Black pepper for headaches What’s it good for? ‘Black pepper is another euphoric oil, and as well as being great for digestion (it stimulates digestive juices), it’s also excellent at treating aches and pains,’ says Crockart. ‘It’s great for ailments such as arthritis or cold weather-

{ For more on aromatherapy’s benefits, visit healthy-magazine.co.uk}

DIY YOUR OWN CHRISTMAS BLEND Fancy your house smelling of Christmas for the holidays?

Crockart recommends adding orange, nutmeg, cinnamon and

frankincense essential oils (two drops of each) to an oil burner with some water. Then sit back and feel very festive indeed.

induced issues. Mild headaches can be treated with black pepper, but if it’s a hangover, I’d suggest something more soothing such as chamomile or lavender oil.’

How to use ‘If using black pepper for headaches or muscular aches and pains, I’d recommend a massage to enjoy its full benefits,’ says Crockart. Blend the essential oil with a carrier oil like sweet almond oil (around two drops of the essential oil with a palm’s worth of the base oil) for a relaxing full-body or Indian head massage.

Ginger for nausea and pains What’s it good for? ‘Ginger is a very warming, stimulating essential oil, great for warming up the joints and general circulation,’ says Crockart.

‘Some gingers can be a bit cloying and sickly, so I’d recommend those made via C02 extraction [a newer way of producing oil] which smell exactly like real ginger rather than the synthetic type.

As well as helping with nausea and general aches, it’s also great for period pains and conditions such as rheumatoid arthritis, too.’

How to use ‘For nausea (or just to perk up the house) diffuse ginger oil on radiators around the home,’ Crockart recommends. ‘Just put a couple of drops on to a damp flannel and place it on a warm radiator to let the scent circulate. For aches and pains, use it with a base oil for a massage instead.’

Peppermint to clear your mind What’s it good for? ‘The three types of mint we use in aromatherapy are cornmint, peppermint and spearmint,’ says Crockart. ‘They’re all strong, heady smells to help you feel less “fuzzy” and make you feel refreshed, and more awake, bringing you “into your head”. They’re also good for indigestion.’

How to use ‘Use mint in a burner (either an oil or electric one) for a fresh, invigorating scent around your home. Try cornmint as a starting point – it’s more bitter than peppermint with a higher menthol content, and is great in winter when we’re all full of colds.’ healthy-magazine.co.uk 63

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I’M LOVING… 1 Solgar Omnium.

The Solgar vitamins line-up is really comprehensive. £55.99 for 90 tablets.

2 Zero Noodles.

These are gluten-free! £2.29 for 200g.

3 Nutramino Protein Bar Crispy Chocolate Brownie. I’m a real fan of this range. £2.29 for 60g. All products hollandandbarrett.com.

THE beauty INFLUENCER

What…

Photographs Instagram.com/voguewilliams

…is the message behind your debut book, Everything?

I just want to give people the tips and tricks I’ve learnt across fitness, healthy eating, style, and more. I like to fit a lot into a short amount of time. I think the main message from Everything is that it’s possible to be healthy, work and have fun all at the same time. …is getting you excited right now?

As well as my book , my latest TV series is airing on Irish channel RTÉ2. I’m also working on various other exciting projects which are keeping me busy. …one thing would you like people to do differently after reading your book?

Train and eat slightly differently; being healthy is a lot easier if you know how.

There’s a misconception that the longer your workout sessions are, the better you’ll

VOGUE WILLIAMS

From top: practising a Romanian deadlift; Vogue’s pet pooch, Winston; the rollers are in – Vogue is known for her great hair

look – that’s just not true. I’ve halved my sessions from an hour to 30 minutes and have never been in better shape. …is always in your handbag?

I always have lip balm – I like Dr. Organic Aloe Vera lip balm, £3.79 for 5ml, and Burt’s Bees tinted lip balm, £5.99 for 4g (both hollandandbarrett.com). …makes you happy?

My friends, family and boyfriend [Spencer Matthews, Made In Chelsea star and brother to Pippa Middleton’s husband James Matthews] make me happiest.

MY HEALTHYMANTRA

Be consistent with your diet and your training.

If you keep it up, you will see results!

VOGUE: IN NUMBERS WHEN? 2010 WHAT? Vogue first finds fame in Irish reality TV show Fade Street.

WHEN? 2015 WHAT? Vogue wins Bear Grylls: Mission Survive beating Dame Kelly Holmes and Mike Tindall.

The Irish model and presenter, Vogue Williams, on how she fits beauty and fitness into her busy schedule

WHEN? 2017 WHAT? Vogue ruptures her knee on The Jump, but vows to return next year.

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

192k Instagram followers.

Everything: Beauty. Style.

Fitness. Life

by Vogue Williams (Hachette Books Ireland, £19.99) is available in hardback from Amazon now.

healthy-magazine.co.uk 65

H E A LT H Y P R O M O T I O N Lose the tickle Coughs can keep you awake at night, interrupt your work during the day, and make your chest sore and raw.

Treat them quickly; don’t let them hang on for weeks.

Bronchosan Pine Cough syrup from A.Vogel is a traditional herbal medicinal product used for the relief of coughs, such as chesty coughs and dry, tickly, irritating coughs, and catarrh, exclusively based on long-standing use as a traditional remedy. It also contains soothing honey.

Always read the leaflet.

Health Helpers Support your wellbeing over the festive season – the natural way

Daily support Natures Aid Serrapeptase 250,000iu is a super-strength enzyme, which has been enterically coated to ensure optimum performance. Entero-coating protects the tablets from dissolving and being destroyed in the acidic environment of the stomach, while allowing dissolution in the small intestine.

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

Active edge Fresh new look, same great product.

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

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

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

Breathe easy

Christmas special 19 PAGES OF FESTIVE RECIPES, TIPS AND MORE

PS A R K L E U P S !

OY U R S P R O U T

Photograph Getty

ristmas, ked at Ch the rest o o rl e v o ns are while vegetaria l of pasta Too often a sad-looking bow . Not so in st a ening ro with st d li g te usness n a se n pre eer delicio a orges o g sh y e il th m d fa s of the s celebrate that mean e’ve alway hristmas ing sh ri u o healthy. W rian diet, and at C n , umble of a vegeta will want to nab. H uash, onion, e , sq n to yo ta les eet po feast ever ptious sw starring ro m n u r o e sc k d ta an ll a in , k ump r you kale and p s that are better fo et. n la p in dishe e et and th your wall . e m o lc You’re we

healthy-magazine.co.uk 67

YOUR PERFECT VEGGIE CHRISTMAS EIGHT HEALTHY RECIPES

68 healthy-magazine.co.uk

Bejewelled roast squash and elegant sweet potato pithiviers star in this veggie feast everyone will want to share

To ni bble on...

SPICED MIXED VEGETABLE ROSTIS WITH DILL YOGURT GLUTEN FREE (GF)/VEGAN (V) Makes 16 Prep time 30 mins Cook time 15 mins 1 medium waxy potato, peeled 1 carrot, peeled 1 parsnip, peeled 1 courgette 1 beetroot, peeled Salt and black pepper 4 tbsp gram flour 2 eggs 1 tbsp cumin seeds

2 tsp curry powder 1 tsp garam masala 1-2 tbsp sunflower oil, for frying For the yoghurt: 10g dill 150g yoghurt 1 In a large bowl, grate or julienne the peeled potato, carrot, parsnip, courgette and beetroot, and mix well. Toss through a good amount of salt and leave to stand for 10 mins. Gently squeeze the vegetables to remove any excess liquid.

2 Add in some black pepper, gram

flour, eggs and spices. Then mix well to combine. Heat the oil in a large frying pan. Take 1 tbsp-sized spoonfuls of mix and place in the pan; use the back of the spoon to flatten them into a rosti. Fry each rosti for 2 mins on each side and then drain on kitchen paper.

3 Once you have used all the mixture, combine the yoghurt and dill with a little seasoning and serve on top of the rostis.

Root veggie s, all the spu d parsnips s, carrots, a this rosti nd beetroot in are a gre at sourc of immu e ne-boos ting vits and C, a A nd are fu ll of for a he althy dig fibre estive system.

70 healthy-magazine.co.uk

FO O D

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The main event...

CHICKPEA AND SAGE STUFFED BUTTERNUT SQUASH (GF/V) Serves 4 Prep time 15 mins Cook time 1 hour 1 large butternut squash Salt and black pepper 1 tbsp olive oil 2 shallots, finely diced 1 garlic clove, crushed 150g basmati rice 500ml vegetable stock 1 x 400g tin of chickpeas 50g cranberries ½ tsp allspice 100g spinach

5g sage, finely sliced 100g vacuum-packed whole chestnuts, crumbled 1 Preheat oven to 180°C/160°C fan/ gas mark 4. Cut the squash lengthways; season well. Put cut side up, on a baking tray, roast for 30 mins till nearly softened.

2 Meanwhile, heat the olive oil and fry the shallots and garlic until softened.

3 Rinse the rice, add to the shallots and coat well with the cooking oil. Turn heat to high, add enough stock to just cover the rice, you might not need it all. Cover pan and boil rice for 10 mins or until cooked and the liquid has evaporated. Add the

rest of ingredients; stir gently to combine.

Allow spinach to wilt, season everything well and then set the mixture aside.

4 Once the squash is out of the oven, scoop out the seeds and some flesh to make a gully. Pack as much of the filling into both halves as possible; make sure it doesn’t come up too high. Put one half back on the baking tray, then quickly flip the other half on top; secure with string.

5 Season the top of the squash and then bake for a further 20 minutes. Once baked, transfer to a platter and serve immediately in thick slices. healthy-magazine.co.uk 71

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SWEET POTATO AND STILTON PITHIVIER Makes 4 Prep time 30 mins Cook time 30 mins Salt 3 sweet potatoes 1 tbsp butter 2 shallots, finely sliced 1 garlic clove, crushed 50g stilton, crumbled 500g puff pastry 1 egg, beaten 1 Bring a large pan of salted water to the boil.

Peel the sweet potatoes and slice the largest section of the potatoes into £1 coin-thick discs, you will need around 24 discs. Discard the thin ends.

2 Boil the discs for 2 mins and then quickly drain and run them under cold water to stop the cooking. Place in a bowl, covered with cling film until needed.

3 Fry the shallots and garlic in the butter for 4-5 mins or until softened with salt and pepper. Once cooked, allow to cool completely.

4 On a floured surface, roll out the puff pastry to a 50p coin-thick.

Cut out 4 x 14cm circles and 4 x 18cm circles – use a bowl or plate as a template.

5 Preheat oven to 200°C /180°C fan/gas mark 6. Lay the four smaller circles on a large baking tray and then layer up the sweet potato, shallot mix and crumbled stilton, using around 4-6 sweet potato discs in each. Brush the pastry edge with the beaten egg and then drape over the larger pastry circle.

6 Gently press down the edges, then trim off any over hanging pastry and to neaten. Repeat until you have four

complete pithiviers. Using a sharp knife, poke a small steam hole in the top.

Brush the pithiviers with egg and use the back of the knife to score lines down from the steam hole to the edge, making sure not to cut through the pastry, just score. Crimp the edges with a folk and then bake for 15 minutes or until puffed and golden. Serve immediately.

Despite th eir sweet tast e, the natural sug ars in swe et potatoes are released slowly, mea ning they d on’t cause unhe althy blood sugar spik es that set off craving s.

healthy-magazine.co.uk 73

FO O D

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On the side...

BROCCOLI AND CAULIFLOWER FONDUE BAKE

Photographs Stuart Ovenden. Recipes and food styling Natalie Thomson. Food assistant Lara Cook. Prop styling Joanna Levitas

(GF) Serves 4 Prep time 20 mins Cook time 30 mins Salt 1 broccoli 1 cauliflower 1 romanesco cauliflower 1 tsp olive oil 4 shallots, sliced 2 garlic cloves, crushed 50ml white wine 100ml whole milk 200g emmental, grated 200g gruyere, grated 1 tsp cornflour (mixed with 1 tsp water) 2 tsp black pepper, ground 1 Preheat oven to 200째C /180째C fan/ gas mark 6. Bring a large pan of salted water to the boil. Cut the broccoli and cauliflowers into florets and then place in the boiling water for 2-3 minutes or until al dente. Drain and then run under cold water until cold. Set aside until needed.

2 In a large frying pan, heat the olive oil and then fry the shallots and garlic until softened. Turn the heat to high and then add in the white wine and bubble until

reduced by half.

Turn the heat back down to medium and then add in the milk and most of the cheese, reserve some for the top.

Drizzle over the cornflour and water mixture and mix well to combine as the cheese melts.

3 While the cheese melts, place the cold florets into 4 individual ramekins or 1 large baking dish. Pour over the fondue mixture and then top with the remaining cheese and black pepper. Place in the oven and bake for 15 minutes or until bubbling and golden. Serve immediately alongside a main dish.

ROASTED BABY CARROTS WITH TAHINI AND POMEGRANATE (GF/V) Serves 4 as a side Prep time 10 mins Cook time 20 mins

300g baby carrots, peeled 1 tbsp olive oil Salt and pepper 50g pomegranate seeds 25g toasted pine nuts 2 tbsp tahini 1 Preheat oven to 180째C/160째C fan/ gas mark 4. Place the peeled carrots on a roasting tray, toss in the olive oil and season with salt and pepper. Roast for 15-20 mins or till just cooked but golden.

2 Arrange on a serving platter and then sprinkle with pomegranate seeds and pine nuts and then drizzle over tahini.

Serve while warm. healthy-magazine.co.uk 75

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Perfect puddings...

HOT BAKED FRUIT SALAD (GF/V) Serves 4 Prep time 20 mins Cook time 15 mins 2 apples, cored and cut into 6 wedges 2 plums, cut into 6 wedges 2 peaches or nectarines, cut into 6 wedges 1 pineapple, peeled, cored and cut into pieces 2 stalks of rhubarb, cut into pieces

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½ tsp cinnamon 4-8 scoops vanilla vegan ice cream 1 Preheat oven to 220°C/200°C fan/ gas mark 7, and toss all the fruits on to a large roasting tray. Sprinkle with the cinnamon and toss again to coat.

2 Place in the oven on a high shelf and cook for 10-15 mins until the fruit is beginning to soften and become golden.

3 Arrange on a platter for everyone to help themselves from or dish up into individual bowls, and served with ice cream or cream.

FO O D

POACHED PEAR GINGERBREAD CRUMBLE (GF/V) Serves 4 Prep time 15 minutes Cook time 30 minutes 200g sugar 1 vanilla pod, split 50g ginger, sliced 1 cinnamon stick 1 star anise 4 pears, peeled and halved 4 gluten-free ginger nut biscuits 1 In a medium sized saucepan, place the sugar with 500ml water. Add in the vanilla, ginger, cinnamon and star anise and bring to the boil and then simmer for 10 minutes.

2 Meanwhile, peel the pears, halve them lengthways and then remove the core and seeds. You can use a melon baller to do this. Place the pear halves into the poaching liquid and simmer for 20 minutes or until softened.

Remove from the poaching syrup and serve up in bowls while still hot.

Crumble over one ginger biscuit per person and serve immediately as they are or with oat or soya cream.

Ginger nally is traditio e nausea v lie re used to s. It also n k ic l s es and trave ntioxidant and ga has stron tory properties ma m a fl n wer anti-i help to lo a c that n ing p f develo the risk o . rs e c n a certain c

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KITCHEN CUPBOARD HERO

HOW DO I COOK WITH...

OATS

We love porridge, but oats have plenty more tricks up their sleeves. Get creative, and your heart, brain and tummy will benefit

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FO O D

CHOCOLATE CHIP AND GINGER OAT BISCUITS BEST FOR An antioxidant hit Makes 20 125g wholemeal spelt flour 125g oats 75g soft brown sugar ½ tsp ground ginger ¼ tsp ground cinnamon ¼ tsp salt 1 tsp baking powder 125g cold unsalted butter, cubed 3 balls stem ginger, finely chopped 30ml plant milk 100g dark chocolate chips

Preheat oven to 180°C/160°C fan/gas mark 4; line two baking trays with baking paper. Mix dry ingredients in a large bowl; rub in butter till it resembles breadcrumbs.

Stir in ginger and the milk and bring together with your hands. Tip on a lightly

SAVOURY PORRIDGE WITH KALE AND MUSHROOMS

BEST FOR A brain boost

Compiled by Laura Potter. Photographs Getty

Serves 2 75g course oatmeal 450ml veg stock 100g kale leaves 20g butter 100g mushrooms 3 shallots, sliced 1 garlic clove, peeled and crushed Sea salt and freshly ground black pepper

Shake oatmeal in a sieve to remove smaller grains; rinse. Boil stock, add kale; cook for 4 mins. Strain, reserving stock.

In a saucepan heat butter; when foaming, add sliced mushrooms, shallot, and garlic; sweat for 2-3 mins. Add oatmeal, cook for 1 min, pour in stock, bring to simmer. Cook for 15-20 mins, stirring, until stock is absorbed. Chop kale, stir in. Season; serve.

HEALTHY BENEFITS In a US study, kids were fed porridge for breakfast or a sweet, corn-based cereal. The oatmeal eaters performed up to 20 per cent better in tests. And kale keeps adults ‘cognitively fit’, says a US study. Middleaged people with higher levels of lutein, found in kale, had more youthful brains.

dusted work surface and knead into a ball. Flatten slightly, wrap in cling film; chill for 30 mins.

Cut dough in half, roll between two sheets of cling film dusted with flour to 4mm thick. Remove film and stamp out biscuits, transfer to baking sheets, push chocolate chips into each biscuit. Bake for 10 mins until golden brown at edges. Remove from oven, leave on baking sheets until firmed up, then transfer to a wire rack to cool. Repeat with remainder of dough.

HEALTHY BENEFITS Oats are packed with antioxidants, including vitamin E. Ginger is so antioxidant-rich, it’s only behind pomegranate and some berries.

When dark chocolate was compared to fruit juice it had more antioxidants with greater flavanol and polyphenol content.

WARM SALAD WITH TOASTED OATS

BEST FOR A healthy gut

Serves 4 100g walnuts, roughly chopped 200g jumbo oats Dash of olive oil 1 egg white, lightly beaten 400g cavolo nero 2 blood oranges Seeds from half a pomegranate For the dressing: 75ml rapeseed oil Juice retained from the oranges 2 tbsp honey 3 tbsp cider vinegar

Mix nuts and oats, toss with oil and egg.

Bake at 150°C/ 130°C fan/gas mark 2 for 15-20 mins.

Chop the cavolo nero. Segment oranges, collecting the juice. Combine half oat mix, cavolo nero and pomegranate and half the oranges. Mix dressing ingredients; add to salad. Top with oat mix and orange.

HEALTHY BENEFITS Good bacteria in your gut thrives on indigestible sugars in fibre-rich foods like oats. US research found walnuts improve gut microbiota, too.

{ For more delicious porridge ideas, see healthy-magazine.co.uk}

AVO TOPPED GLUTENFREE SODA BREAD

BEST FOR A healthy heart

Makes 1 small loaf 330g gluten-free flour 100g gluten-free oats, plus an extra handful for garnish 8g sea salt, finely ground 20g bicarbonate of soda, gluten-free 4 egg yolks 50ml water 300ml buttermilk For the topping: 1 Hass avocado, smashed Drizzle of olive oil Cracked black pepper Chilli flakes (optional)

Preheat oven to 180°C/ 160°C fan/gas mark 4 and put 2 small metal dishes inside. Sift the dry ingredients into a large bowl. Combine the wet ingredients in a separate jug.

Make a well in middle of dry ingredients and pour in wet mix, but don’t wash up the jug! Stir gently to combine, tip on to a clean work surface. Shape into a loaf 20cm wide and 2cm thick and place on a lightly floured baking tray. Brush with remaining liquid from jug, scatter with oats and cut a cross on top. Place in oven and pour cup of water in one metal dish (to create steam). Pour water into second dish 5 mins later. Bake for 10 mins, reduce the temperature to 160°C/140°C fan/gas mark 3 and cook for a further 15-20 mins until risen and golden. Remove from oven, cool slightly on wire rack and serve topped with avocado, a drizzle of olive oil, black pepper and chilli flakes.

HEALTHY BENEFITS There’s 50 years-worth of evidence that eating oats can lower cholesterol levels and keep your heart healthy. It can improve LDL (bad) cholesterol; non-HDL cholesterol (which predicts risk of cardiovascular disease even better than your LDL cholesterol); and ApoB (a protein that carries bad cholesterol in the blood). Research shows that avocado can help improve cholesterol levels.

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FO O D

KITCHEN

CONFIDENTIAL

What does Bake Off judge Prue Leith eat when she’s away from the tent? Nutritionist Jenna Hope analyses her daily diet

BREAKFAST I tend to skip breakfast, but once in a blue moon I do like a bowl of porridge with salt and cream.

Sometimes at weekends I lie in the bath eating cereal, fruit and yoghurt listening to The Archers!

Jenna says I encourage people to eat breakfast, even if it’s small. Something rich in protein such as a boiled egg stabilises blood sugar levels.

Prue’s porridge is good, but I’d swap cream for yoghurt and check her cereal has nuts and seeds for protein and healthy fats.

Words Laura Potter. Photographs Shutterstock

10.00am

SNACK

I can’t pass a fruit bowl without helping myself, and sometimes have a willpower failure and eat half a slab of chocolate. I love a Bounty!

Jenna says Fruit gives carbs for energy; combine it with foods rich in healthy fats or protein eg an apple and nut butter. The odd bit of chocolate is fine!

Relish: My Life On A Plate

by Prue Leith (Quercus, £20) is out now

1.00pm

8.00pm

LUNCH

DINNER

Generally, we have leftovers, or I make an Ottolenghi-style salad with everything chopped up small, soup and toast, an omelette or poached eggs on spinach.

I usually have fish, risotto, pasta, or a stew.

I make soufflé to use up cheese and we often go to the pub for fish cakes. My only rule is to stay under 2000 calories a day and eat lots of fruit and veg.

Jenna says Salads are a nice way to increase the variety of antioxidants, vitamins and minerals in your diet. They’re also a source of fibre, and many of us are failing to hit our 30g a day targets. Eggs are a really good source of protein, vitamin D and B12, which is required for energy metabolism and is difficult to obtain from plant sources.

DRINKS

I have six to eight cups of tea or coffee and not enough water. I love red wine, but I’m off it to discover if that’s what gives me cramp in the night.

Jenna says I suggest Prue swaps in herbal tea or water to stay hydrated.

‘Wine intolerance’ can cause symptoms like cramps, and is affected by factors such as sulphites in wine.

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

Jenna says Prue focuses on getting plenty of veg, which is great. She should have at least two portions with her risotto and pasta, as the fibre helps with satiety. Cheese is a source of calcium, essential for bone health, but high in saturated fats, so she should limit her soufflés! Her fish dinners are healthy: white fish has iodine, vital for cognitive function and oily fish is rich in omega-3.

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EAT YOUR 5-A-DAY

ONIONS

IN SEASONÉ

F

orget red roses, wrote Poet Laureate Carol Ann Duffy – ‘I give you an onion’.

And you know what, Carol, we’ll take it: for the humble onion is worth its weight in gold. Sealed in their papery skins, whole onions will last up to two to three months when stored in a kitchen cupboard, waiting like little culinary flavour bombs to bring your dishes to life.

But that’s not all: onions boast a nutritional profile as strong and unique as their flavour.

They’re high in biotin, a B vitamin essential for blood sugar balance, and a soluble fibre called fructan, which has a prebiotic effect in the gut, aiding healthy bacteria and digestion. Onions are also a source of immune-boosting vitamin C and the mineral potassium, vital for healthy heart function.

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There’s much to be said for these common bulbs – they may look modest, but taste delicious and boast a shining nutritional profile

HOW TO COOK THEM First thing’s first: peel the bulbs. Slice ’em , dice ’em (and try not to cry), or cook them whole. Then, you can ‘sweat’ onions with olive oil on a low heat, or cook them for longer until they brown and caramelise, releasing their natural sweetness.

EAT THEM WITH All sorts of things: cook with olive oil, garlic, chopped tomatoes, basil and a little sugar to make a simple pasta sauce, or fry onion rings to go with your veggie burgers. Caramelise, add sugar, vinegar, mustard, garlic and salt and store in a jar for a tasty chutney. Alternatively, cook in butter with garlic and sage, then top up with vegetable stock, to make a tasty onion soup.

FO O D

WHAT’S COOKING? This issue, we’re treating our taste buds to this delicious, Asian-inspired vegan recipe from reality television star Lucy Watson’s new cookbook Feed Me Vegan (Sphere, £16.99), out now.

VEGAN PAD THAI Serves 2 100g dried flat rice noodles 1 tbsp soy sauce 1 tbsp tamarind paste 1 tbsp light muscovado sugar 1 tbsp vegetable oil 1 garlic clove, finely chopped 2.5cm piece fresh root ginger, peeled and cut into thin strips ½ red onion, thinly sliced ¼ tsp ground turmeric 100g firm tofu, crumbled 120g prepared stir-fry vegetable mix (such as carrots, bean sprouts, Asian greens, etc) 1 tbsp chopped peanuts Fresh coriander leaves, roughly chopped, to garnish 2 lime wedges, to serve 1 Soak the noodles in cold water for 10 mins or until soft.

2 Put the soy sauce, tamarind and sugar in a bowl and mix together, then leave to one side.

3 Put a non-stick wok over a high heat. When hot, add the oil, garlic and ginger, and cook for 30 seconds.

4 Add the onion, turmeric and tofu, and stir-fry for 4-5 mins or until the tofu becomes crispy.

5 Add the vegetable mix and stir-fry for 2 mins. Lift the noodles out of the water and put them directly into the wok.

6 Stir-fry for 2 mins more, then add the tamarind sauce mix and 2 tbsp water.

7 Stir-fry for another 2-3 mins or until the noodles are soft and coated in the thickened liquid, then garnish with peanuts and coriander. Serve with the lime wedges.

THREE GREAT HEALTHY BUYS Compiled by Francesca Specter. Photograph Stockfood

Puff daddy

There’s a lot to love about these chickpea puffs, from their bright yellow packaging to the 90-something calorie count and fab flavour. They are also high in fibre, and a great protein source but – rest assured – the taste is as good as crisps.

Hippeas Sweet & Smokin’ (£1.19 for 22g, hollandandbarrett.com).

A spray a day

A smart alternative to soy sauce, this liquid protein concentrate contains 16 amino acids – ideal if you struggle to get these in a meat-free diet. It comes in a handy spray bottle – enjoy over tofu, stir-fries and more.

Bragg Liquid Aminos Spray (£4.99 for 180ml, hollandandbarrett.com).

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

Go bananas

Yes, it’s pricey, but this stylish acacia wood fruit bowl, designed by Wei Young, will last you a life time. Hang your ’nanas on the handy alloy blend hook, while the rest of your fruit nestles below. This one is calling to your kitchen…

Fruit tree bowl (£116, nambeinternational.com).

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FO O D

STIRit up

Want to add more veggies to your winter comfort-food diet?

You can’t beat a stir-fry for a quick and healthy dinner, says wok queen Ching-He Huang BLACK BEAN BUDDHA’S STIR-FRIED MIXED VEG This is a famous Chinese dish that is served at all important festivals throughout the year. Typically, a dish such as this would contain straw mushrooms and dried lily flowers; here I’m using Chinese wood ear mushrooms for extra crunch (buy them in Chinese supermarkets and online).

Serves 2 1 tbsp rapeseed oil Knob of fresh peeled ginger, grated ½ tsp fermented salted black beans, rinsed, then crushed with 1 tbsp Shaohsing rice wine or dry sherry 1 medium carrot 4 fresh shiitake mushrooms, rinsed, dried and sliced Small handful dried wood ear mushrooms, soaked in hot water for 20 mins, drained and sliced into 1cm strips Small handful baby sweetcorn sliced in half on the diagonal 1 x 225g can bamboo shoots, drained and cut into julienne strips Small handful fresh beansprouts 2 spring onions, finely sliced, to garnish For the sauce: 100ml cold vegetable stock 1 tbsp low-sodium light soy sauce 1 tbsp vegetarian mushroom sauce 1 tsp toasted sesame oil 1 tbsp cornflour 1 Whisk together all the ingredients for the sauce in a small jug, then set aside.

Heat a wok over a high heat and, as the

wok starts to smoke, add the rapeseed oil. Add the ginger and stir-fry for a few secs; add the fermented salted black bean mixture and toss for 2 secs.

2 Add the carrot and cook for 1 min, then the shiitake mushrooms, wood ear

mushrooms, baby corn and bamboo shoots and stir-fry together for 1 min.

3 Add the sauce and bring to the boil.

When the sauce has thickened, add the beansprouts and cook for 30 secs, then garnish with the spring onions. Serve. healthy-magazine.co.uk 85

CHING’S TOP WOK TIPS FOR HEALTHY EATING

CHINESE WOK-FRIED SPICY SPRING ONION SALSA VERDE WITH KALE AND EGG NOODLES In Chinese cuisine there’s a ginger and spring onion sauce that’s great for veggie chow mein – it’s simple and just divine.

Serves 2 120g curly kale, sliced 200g dried egg noodles 1 tsp toasted sesame oil 2 tbsp rapeseed oil Pinch of sea salt flakes Knob of fresh root ginger, peeled and grated 1 red chilli, deseeded and finely sliced at an angle Pinch of dried chilli flakes 2 spring onions, finely chopped 50ml cold vegetable stock 1 tbsp low-sodium light soy sauce

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1 Pour 1 litre cold water into a pan and bring to the boil. Add the kale and blanch for 30 secs, then drain and set aside.

Cook the noodles according to the packet instructions, then run them under the cold tap, drain and drizzle with the toasted sesame oil.

2 Heat a wok over a high heat until smoking and add the rapeseed oil. Add the salt and let it dissolve in the hot oil, then add the ginger, fresh chilli, dried chilli and spring onions in quick succession to explode their flavours in the wok.

3 Add the stock; stir-fry on a medium heat for 30 secs. Add the kale and cooked egg noodles and toss all the ingredients together to warm through. Season with soy sauce, give one final toss and serve.

Stir-fry to health The healthiest way to sear food at high heat, stir-frying retains the nutrients in food for maximum flavour with minimum effort.

Rice and grains baby Mix several different kinds of rice for texture, flavour and nutrients.

I often combine jasmine, brown rice, wild rice and red rice, and sometimes add lentils and chickpeas for maximum protein.

Berry excited The Chinese goji berry contains essential amino acids, as well as the highest concentration of protein of any fruit. Loaded with vitamin C and carotenoids, it has 21 trace minerals and is high in fibre. Throw into a stir-fry or over steamed fish for a sweet pop.

Go nuts I love to add cashews, pine nuts, walnuts and Brazils to my stirfries. Nuts contain healthy fats, are high in protein and a good source of minerals and vitamin E, which promotes healthy skin. A small handful in any dish is enough. You can toast or roast your own for an extra layer of flavour.

Get fruity and saucy I like to mix naturally brewed soy with fruit juice and fresh or dried chillies for a sweet-savoury spicy taste. A great combination is soy sauce, pineapple juice, chilli flakes and honey.

Taken from Stir Crazy

by Ching-He Huang (Kyle Books, £19.99).

Photographs Tamin Jones

FO O D

EGG FOO YUNG A humble Chinese omelette made using leftovers, and served with soy gravy and rice, egg foo yung is thought to have been invented by Chinese immigrants who came to America during the 19th-century Gold Rush. This is my version.

Serves 2 1 tbsp rapeseed oil 1 garlic clove, finely chopped Small handful shiitake mushrooms, cut into 1cm slices, stalks discarded 1 tbsp Shaohsing rice wine/dry sherry 2 cos leaves, cut into 2.5cm slices For the sauce: 120ml cold vegetable stock Âź tsp dark soy sauce

1 tbsp low-sodium light soy sauce 1 tbsp cornflour 1 tsp toasted sesame oil For the omelette: 1 tbsp rapeseed oil 1 garlic clove, finely chopped Small handful of beansprouts 1 medium carrot, grated 5 eggs, lightly beaten, seasoned with a pinch each of sea salt flakes and ground white pepper and a dash of toasted sesame oil 1 spring onion, finely sliced on the diagonal 1 Whisk together the ingredients for the sauce in a bowl; set aside. Heat a wok over a high heat until smoking; add 1 tsp

rapeseed oil. Add the garlic, stir-fry for a few secs, then add the shiitake. Toss for a few secs; add the rice wine or sherry.

2 Pour in the sauce and bring to a simmer, stirring, until sauce thickens.

Transfer to a glass jug and cover with foil.

3 Give the wok a quick rinse with water then place over a high heat to make the omelette. Add 1 tbsp rapeseed oil, then the garlic and stir-fry for a few secs. Add the sprouts and carrot; toss for 1 min; pour in eggs and let settle for a few secs.

4 Slowly loosen sides of omelette with a flat spatula, and cook for 20 secs more. Sprinkle with the onion, flip, cook for a few more secs. Serve with gravy and lettuce.

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SEASONAL SAVIOURS Got a rare night in on the sofa? These nutrient-packed suppers are perfect for replenishing partied-out bodies

SWEDE AND COCONUT DHAL This Anglicised dhal is cosier than a pair of woolly slippers and tastes miles better, too. Serve with rice, fried onions and naan bread.

Serves 4 A gloss of olive or coconut oil 210g swede, carrot, or squash, finely diced 2 bay leaves 1 whole red chilli 1 cinnamon stick 280g red lentils or yellow split peas, rinsed 1 onion, finely diced, or 6 garlic cloves, chopped 1 tbsp freshly grated ginger 2 tsp cumin seeds 1 tsp ground coriander 350ml coconut milk 1 litre water 1 lime or lemon, zest and juice A handful of desiccated coconut and/or almonds, toasted A large handful of fresh coriander Sea salt and freshly ground pepper

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1 Gloss a large hot pan with a little oil. Add your diced swede, carrot or squash. Season. Sizzle till just softened and starting to colour a bit.

2 Add the bay leaves, chilli and cinnamon stick. Swirl in the lentils, onion or garlic, ginger, cumin and coriander. Pour in the coconut milk and water. Pop a lid on.

3 Simmer for 45 mins or till all the liquid is absorbed into the lentils. Give it a good stir every 10 mins or so. Trickle in a little more water as and when needed. Taste. Whip in more spices if you like. Season with salt and pepper.

4 Finish with a hit of lime or lemon zest and a squeeze of juice, toasted coconut and/or almonds, and fresh coriander.

Recipes from Abel & Cole How To Eat Brilliantly Every Day (Ebury Press, ÂŁ18.99) Photographs Gary Congress

FO O D

PULLED PUMPKIN We love this clever veggie twist on pulled pork – and these are easy as pie.

Serves 4 1 pumpkin A drizzle of olive oil Sea salt and freshly ground pepper A handful of fresh thyme, leaves only 1 chilli, finely chopped Barbecue sauce 4-6 burger buns or rolls, to serve Coleslaw, to serve 1 Preheat your oven to 200°C/180°C fan/gas mark 6. Halve your pumpkin horizontally and scoop out the seeds.

Rub the inside all over with olive oil, then season with salt and pepper. Place your seasoned pumpkin, cut side up, on a baking tray on the top shelf of your oven and roast for 30 mins.

2 After 30 mins (or when all the moisture has been cooked off), the flesh should be rich and dense. Pull the flesh and toss in a bowl with thyme leaves, chilli and barbecue sauce. Serve in a bun with crunchy slaw.

FRESH CORN POLENTA WITH PEPERONATA It may be cold out, but soak up some Italian sunshine instead with this peperonata – a sweet red pepper stew.

Serves 4 6 sweetcorn cobs, husks removed 1 tbsp olive oil 1 onion, chopped Sea salt and freshly ground pepper 2 red peppers, roughly chopped 1 garlic clove, crushed 500g cherry tomatoes, roughly chopped 80g black olives, pitted A handful of thyme, leaves only 300ml boiling water 3 tbsp butter 1 Stand the cobs upright on a board.

Run a knife down the sides to slice off the kernels. Drop the kernels into a pan with a pinch of salt. Set aside.

2 Warm olive oil in a deep frying pan or wok over a low heat. Add onion, and season with salt and pepper. Fry for 5-8 minutes till soft, stirring often. Add the peppers to onions. Fry for 3-4 mins till

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

they start to soften. Add the garlic, tomatoes, olives and half the thyme leaves. Cook over a high heat for 5 mins; lower the heat down and gently cook for 15 mins till thick. This is your peperonata.

3 Pour the boiling water over the sweetcorn kernels. Cover. Put on a high heat and bring to the boil. Turn the heat down and simmer for 5 mins. Drain the sweetcorn over a heatproof jug so you save the cooking water. Return the sweetcorn to the pan.

4 Add the butter to the pan and 50ml of the cooking water. Use a handheld blender to blitz the sweetcorn into a rough purée. If you don’t have a hand blender, ladle the corn into a food processor with a little cooking water and pulse until you get the consistency you want. Alternatively, mash the corn in a bowl with a masher – you won’t need to add extra water. Taste and season.

4 Gently reheat the polenta over a low heat till hot. Add a bit more cooking water if it’s too thick. Spoon the polenta into two bowls. Top with the peperonata and the rest of the thyme leaves. healthy-magazine.co.uk 89

THE food INFLUENCER

ELLA MILLS

It’s been a roller-coaster year for our columnist Ella Mills, aka Deliciously Ella. Here she opens up about what 2017 taught her to value Clockwise from right: a hearty stew, Ella-style; nut roast is on her Christmas Day menu; with husband Matt and mother-in-law Tessa; hazelnut brownies

T

MY CHRISTMAS MEANS...

boxing and feeling a bit sweaty, but it doesn’t do anything for my mind. Now I do yoga every morning, and love it. It’s about feeling strong.

Then in September I went away and switched my phone off for five days, and it

THIS YEAR HAS MADE ME SEE “THE POWER OF COMMUNITY ”

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was amazing! I still personally reply to everything on social media. But if I get 300 messages, and don’t reply to them all, I’ve realised it doesn’t make me a bad person.

It’s been a great year food-wise; I’ve eaten Peruvian, Japanese, Middle Eastern, South American and Sri Lankan cuisine!

Our apricot and cauliflower dhal has been a bestseller at the deli, dispelling any lingering misconceptions that vegetarian food isn’t filling or hearty.

I’m also amazed by the number of people incorporating vegan meals into their lives. Gone are the days where the only veggie option was a slimy risotto. Thank 2017 for that!

NUT ROAST It’s the ultimate vegetarian cliché, but I love a nut roast with tons of herbs, like rosemary and thyme. I’ll serve it with a mushroom gravy, roast potatoes (the best bit), honey-roasted carrots, parsnips and sprouts – nothing upsets me more than a boiled Brussel – roasted hazelnuts and pomegranate.

MINCE PIE PORRIDGE I love making mince pies, and I am obsessed with the mincemeat filling. I make it with apples, cranberries, orange juice, cinnamon and vanilla, and I always make extra to use as a compote on porridge. It’s so yummy!

FREEDOM! Christmas is the only time of year where you know categorically you can switch off. Everyone is hanging out with their family eating chocolate so nobody needs you.

That’s bliss, and a nice time to play around in the kitchen.

Mainly, I’ll be making (and eating)gingerbread men!

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

Photographs iStock

he last two years Matt and I have worked solidly; I spent our honeymoon by the pool answering Twitter questions about cashews versus almonds, we cancelled our first-year anniversary trip to Paris at two hours’ notice when our granola went into stores early, we’ve opened delis and launched new products, but this summer we saw that we needed to reevaluate. Matt’s mum, my mother-inlaw [Dame Tessa Jowell, Labour peer] was diagnosed with a brain tumour and we realised that we need to make real time for each other and for our family. This has been the hardest year, but it’s also taught me some incredibly valuable lessons.

It’s strange living in a public space, because ironically we’re quite private. When you’re going through something you’re not ready to share, it can be difficult.

Sometimes you haven’t answered an Instagram question and the next day someone asks why. It felt the same when my parents split up, it wasn’t appropriate to talk about it, and it was difficult, but there I was posting pictures of porridge.

It proves social media isn’t real, it’s just inspiration. But this year, it’s also made me see the power of community. We’ve received so many messages of support from people who’ve told us what helped them. It’s completely blown us away.

It’s the ultimate cliché, but yoga has really helped, too. I’ve tried HIIT and

H EH AE ALTLTHH Y PPRROOMMO TOITOINO N

THE SHOPPING LIST

Become a rewards for life card holder and turn your purchases into points – see page 146

Medibee

Grenade

Yogi Tea

A taste of manuka

Super snack

An ethical brew

Back by popular demand, Medibee UMF Manuka honey is UMF graded to confirm the presence of manuka honey’s three natural markers: Leptosperin, MGO and DHA. The manuka widely reported in the press as passing the manuka tests – trust Medibee when buying manuka.

From £19.99

There’s no need to lose sight of your fitness goals over the festive season.

Grenade Carb Killa’s exclusive six-bar selection box features six delicious flavours – all high protein and low sugar. An ideal choice for chocolate lovers who want to stay strong. It’s the gift that keeps on giving. £14.94

This organic blend of rooibos, orange, cinnamon, vanilla and star anise captures the essence of Christmas. All profits from this product are donated to a charity in Sri Lanka, supporting the children of spice growers through school and university. A rewarding cuppa for a night in wrapping presents. £2.49

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Gutter credit

Have yourself a very merry Christmas with our pick of healthy food and drink for the festive season. Find them in selected Holland & Barrett stores and online at hollandandbarrett.com

Kind

Rude Health

Naturya

Go nuts

Big breakfast

A taste of chocolate

Take an exotic holiday from gluten with Rude Health’s Coconut & Seed muesli. Packed with jumbo oats, buckwheat flakes, quinoa and coconut, dates and raisins for added squidge, plus poppy, pumpkin and chia seeds for a nice crunch – it’s long-lasting fuel for the festive season. Boom. £4.79

Indulge in Naturya’s Fairtrade Organic Cacao Powder for a healthy, warming mug of hot chocolate. It’s also delicious blended into lattes or use it to bake a rich, chocolatey Yule log.

Brimming with nutrients, it’s feel-good energy for the body and mind, to help power you through the festive season. £8.99

Tofurky

Plamil

Joe & Seph’s

Family favourite

Dairy-free treats

Crunch time

Make sure all of your holiday guests have something delicious and special to eat by serving the world famous Tofurky Roast and Gravy. The roast cooks in 75 minutes, the vegan gravy whips up in less than two minutes.

Voila! A vegan Christmas feast that everyone will want to tuck into! £9.99

Dairy-free chocolate all the family can enjoy! The newest free from range from Plamil, the oldest vegan company, is dairy, nut and gluten free.

The chocolate bars come in delicious flavours, or be tempted by seasonal delights of organic, dairy free, milky chocolate snowmen and penguins.

From £1.99

Joe & Seph’s Salted Caramel Gourmet Popcorn is perfect for munching on as you watch the Christmas TV specials!

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There’s tasty. There’s nutritious. Then there’s tasty and nutritious. Kind bars are made from whole nuts and fruits, bound together with honey for a simple and delicious snack. And they don’t skimp on the good stuff – their bars are crafted with up to 72 per cent nuts.

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

96 5 signs that you’re stressed

by Dr Miles Boyden 100 10 tips to help you stop drinking (for a month)

by Helen Foster 103 Supercharge your immunity

by Dr Jenna Macciochi 106 What does it do?

Zinc 108 Joint action: how to manage arthritis

by Dr Benjamin Ellis 111 The lowdown on…

Colds and flu 112 Should I try it?

Crystal healing 114 What’s happening?

When I drink alcohol 117 The edit Latest health stats and studies

Photograph Getty

119 The health influencer Ruby Elliot

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SURPRISING SIGNS YOU’RE

STRESSED

Stress now seems to be a normal part of modern-day life – and Christmas is when many of us are most likely to feel it acutely. But would you recognise it if you saw it?

Dr Miles Boyden reveals what to look out for

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DR MILES BOYDEN is a GP and the director of clinical services for iDoc, an online healthcare platform that enables patients to book same-day video or audio consultations with GPs

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any of the conditions that doctors see are symptoms of an underlying issue – stress. Constant pressure can be disastrous for health by permanently raising levels of adrenaline and cortisol. In the short term, these stress hormones ready the body for action – such as rushing to get through your Christmas to-do list – but in the long term they can lead to raised blood pressure, as well as serious inflammation throughout the body. Here are just a few red flags to be on the look out for.

1 EARACHE

Sometimes patients complain of earache, but there’ll be no sign of infection. They might also have headaches and jaw ache, which is often a tell-tale sign. It’s not clear why exactly, but some people clench their teeth when concentrating, often when working, and for prolonged periods. Others grind their teeth in their sleep. In really extreme cases, the joints in the lower jaw can become so inflamed, they seize up and the jaw locks. The best course of action is to tackle the cause of stress – cognitive behavioural therapy (CBT) can be helpful – but, in the meantime, a mouthguard discourages clenching and prevents you from damaging teeth.

Anti-inflammatories will take down swelling in the joints, while softer foods that don’t require too much chewing will give your jaw a break.

2 FOOD INTOLERANCES When the body detects a threat, even an imagined one, blood is diverted away from the gut to the limb muscles to prepare you for action.

The secretion of digestive enzymes is reduced and the stomach effectively shuts down. Stress hormones can also cause the gut to go into spasm, causing stomach pains and diarrhoea and/or constipation – key symptoms of irritable bowel syndrome (IBS). In the long term, the gut can

become so sensitive that certain foods can no longer be tolerated.

In fact, one recent study of people who thought they were lactose intolerant found that less than a third actually were. Researchers concluded that it was no coincidence that stress and anxiety levels were high in all those tested. If you have a sensitive gut then avoiding trigger foods can help, but tackling stress is usually the most effective remedy.

3 BLURRED VISION The same stress response that readies the body to tackle threats also sharpens the senses, enabling us to be more vigilant for danger. In the case of vision, adrenaline causes the pupils to dilate to let in more light.

Brilliant if you’re looking out for bears in the middle of the night, not so great if you’re sat in front of a bright computer screen in broad daylight. Unfortunately, when we’re stressed we’re less likely to look up from our screens, which can further strain the eyes. Increased sensitivity to light can lead to vision problems, while prolonged stress can also cause the tiny muscles around the eyes to become tense, resulting in twitching, double vision and pain – a condition known as asthenopia. If you are experiencing vision issues of any kind, see an optician immediately. Ask your employer to assess your workstation, and look up from your computer every 20 minutes to give your eyes a break.

4 A MUFFIN TOP

One of the roles of the stress hormone cortisol is to flood the bloodstream with glucose, to give you the energy to act quickly in the event of any physical threat. But when that ‘danger’

“STRUGGLING INTO THOSE JEANS? CHECK YOUR STRESS LEVELS” is a psychological one, such as an overwhelming workload, for example, or getting the Christmas shopping done, the body doesn’t use the extra glucose to react physically. Instead, the excess glucose is converted to fat and is then stored around your abdomen, where there is an abundance of cortisol receptors. Unfortunately, we know that the risk of diabetes and heart disease increases with your waist measurement, which makes this kind of fat something that needs to be taken seriously.

So if you’re struggling to fit into your jeans, taking a long hard look at the stress in your life could be an important weight-loss tool. healthy-magazine.co.uk 97

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CASE STUDY We often associate stress with having to get things done under pressure – that slightly manic state of busyness in the office, or whizzing round the house doing the housework in between looking after the kids. In fact, chronic stress can

“LONG-TERM STRESS MAY WELL LEAD TO CHRONIC FATIGUE ” render you less productive than ever because of its serious effect on energy levels. For starters, stress can disrupt sleep, which leaves you tired and reaching for stimulants such as coffee and sugar – both of which lead to energy crashes soon after, and which further disrupt sleep. There’s also the fact that in the long term it seems that cortisol no longer functions because the body stops producing enough, or the body ceases to respond to the production of it. (Studies suggest a link between low levels of this hormone and chronic fatigue, which may be one of the factors in so-called burnout.)

Either way, addressing your stress levels will help you avoid extreme energy slumps in the long term.

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‘I gave myself lockjaw!’

Beth Gibbons, 43, a writer from Warwickshire, developed unusual symptoms during a stressful period ‘Looking back, all the signs were there.

I hadn’t been sleeping for ages, and had all sorts of weird gut issues. Milk suddenly started making me nauseous, and I had constant diarrhoea. I’d also had persistent earache. Then one day I woke up to find I couldn’t open my mouth without an agonising crunch – my teeth were completely misaligned. My GP referred me to a maxillofacial consultant who took one look at the problem, then asked me about myself. Single mum of two. Tick. Demanding career. Tick. House move.

Tick. History of anxiety. Tick, tick, tick. He explained that the tiny cracks in my teeth were indicative of stress clenching, and that the muscles around my jaw were so inflamed the joints had seized up altogether.

He prescribed anti-inflammatories and showed me exercises to help realign my bite while the swelling came down. Thankfully, it worked in a couple of weeks.

The whole thing was a massive wake-up call. I’ve since started taking on less for the sake of my sanity, and I also wear a mouthguard in bed – just in case!’

{ For more get-calm strategies, visit healthy-magazine.co.uk }

Compiled by Beth Gibbons. Photographs Getty

5

LOW ENERGY LEVELS

Yes, stress can look like this

10 0

TIPS TO HELP YOU

STOP DRINKING (FOR A MONTH)

Why not balance a boozy Christmas with some time off alcohol, either before or after the party season? Your body will thank you for it, says Helen Foster

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oing through a ‘dry spell’ is a trend that more and more of us are getting behind.

We’ve just had Go Sober for October, the Macmillan Cancer Support event.

Then there’s the persistent allure of Dry January – more than 2 million adults took part in 2016 – and we’re predicting that’ll be higher in 2018. Others prefer to make Lent their alcohol-free time.

Whenever it is, a month off booze is fast becoming a regular part of the calendar year for anyone concerned about their health and wellbeing.

And the science backs it up. Recent studies have shown that social drinkers who take a month off can help their livers, blood pressure, cholesterol levels and weight management. Your skin will benefit, as will your energy levels.

Here, regular healthy contributor and awardwinning health journalist, Helen Foster, shares 10 brilliant tips from her new book Quit Alcohol ( or A Month) to help you take a break from the booze.

time to realise that, as my aim was to quit alcohol for a month, one drink would prevent that happening.

Brunch and breakfast are your friends.

They’re a perfect opportunity to catch up with mates, but don’t come loaded with the expectation to drink.

Leave an event before you get bored.

If the atmosphere feels dull, you’re far more likely to reach for alcohol in order to numb the feeling – or to try to liven things up a bit.

Try tapping. This technique sees you tapping parts of your body five to seven times.

The theory is that many people drink to hide their emotions. So if, for example, you’re fairly shy, you’ll drink at a party to boost your confidence.

Or, if you’re stressed or unhappy, you might drink to take the edge off problems you don’t want to deal with. The theory behind tapping is that you release the energy associated with these emotions and the urge to have a drink goes with them. It might sound far-fetched, but researchers at Mount Sinai St Luke’s Hospital in New York tested the technique to fight food cravings and found it helped, so it’s likely it will work for alcohol cravings, too. There are lots of techniques, but one of the easiest to remember (and to do in a pub or bar) is to tap beneath your eye, then your collarbones, while repeating: ‘I might want a drink but I don’t need one’. Do it five to 10 times and feel the cravings disappear.

Wait 15 minutes. Most of the time, the urge to drink is simply a craving. It hits quickly, hits hard, consumes your thoughts and is often weirdly specific. But if you can distract yourself, it will pass – normally within quarter of an hour.

1 2

4

Simply keep telling yourself that you don’t drink. According to a study at the University of Houston, Texas, saying: ‘No thanks, I don’t want [whatever it is you’re trying to cut back on],’ makes you twice as likely to resist temptation than if you say, ‘No thanks, I can’t have that.’ Saying ‘I can’t’ signals that you’re giving up something desirable but saying ‘I don’t want it’ gives you a sense of empowerment.

5

Change your password. If every time you sign into your email, you type ‘Nodrinks2day’, it will help to reinforce in your head the choice you’ve made. There’s an entire movement in the USA called ‘positive passwording’ looking into the psychology of this tiny tweak and how it can change people’s lives.

6 7 8

Go to brightly lit places. Or sit by the window. You make healthier choices in brightly lit environments as light raises self-control, say US researchers.

Photographs Alamy

“GOALS ARE EASIER BROKEN INTO SMALL CHUNKS – AIM NOT TO DRINK FOR A DAY”

3

Take deep breaths. Wavering in the off-licence or at a friend’s birthday party?

Before you make any decision, take two deep breaths and tell yourself to make the right choice for you. At one point during each of my months off, I’ve thought ‘Oh, I’ve done 10 days now, one drink won’t hurt’. Taking deep breaths gave me

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

9

Order first when you’re out in a group. You’re more likely to stick to your choice if you do. A good trick, if you’re out for dinner, is to arrive five minutes before everyone else and to order at least one big bottle of sparkling water for the table.

Then get the waiter to take your wine glass away.

10

Quit Alcohol (For A Month)

by Hele oster (Vermilion, £7.99) is out now

Just aim to get through the day.

If a month without alcohol seems impossible, think differently. Goals are often easier if they’re broken into small chunks – the more immediate and achievable the better. When you wake up, setting yourself a goal of not drinking that day might work better than telling yourself you’re not going to drink for a month. Focus on a day at a time and you’ll be done before you know it. healthy-magazine.co.uk 101

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SUPERCHARGE YOUR IMMUNITY Beat coughs and colds this winter. Our guide

by Dr Jenna Macciochi shares the latest thinking on supporting your immune system

DR JENNA MACCIOCHI is a teaching fellow in immunology at the University of Sussex

Deal with stress

The factors that affect our immune system can be surprising and not always obvious. For example, the impact of short-term stress on our immune system can often be beneficial. But frequent or long-term stress has been shown to directly suppress immune cell function. Immune cells have receptors for stress hormones, which directly influence their activity, making them less able to function. And longterm stress has been shown to elevate blood inflammatory markers, which leaves you with a lower capacity to fight off infections. Studies have shown decreased responses to vaccines in people who have chronic stress. Indirectly, stress may affect the immune system by encouraging negative behaviours and habits, for example lack of sleep and poor diet.

Take vitamin D the right way

Vitamin D can help strengthen the immune system at key sites in the lungs. But in the winter, here in the northern hemisphere, we don’t get enough sunlight for our skin to produce sufficient vitamin D so it’s a good idea to take a supplement. It works with vitamins A and K. Vitamins A and D both bind to immune cells and promote effective immune cell processes, and vitamin K helps them work. A quality cod liver oil is an ideal way to get all the benefits. I’d argue it’s advisable to take it year-round – even in summer; it can be hard to know how much sun you need as everyone’s skin tone is different.

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CASE STUDY ‘Supplements stopped my winter colds’ Joanna Haigh, 41, an accountant, found herbal supplements beat her sniffles ‘Two years ago, I seemed to come down with every cold going and I even got proper flu, which took weeks to shake off. I’d started working in central London so put it down to using public transport more. Last year, I decided to make some changes so that didn’t happen again. I got into good hand-washing habits, making sure I was really vigilant about washing them every time I got home or arrived in the office. I also started taking vitamin D, zinc and echinacea to support my immune system. I did get one cold, but it was very mild and I shook it off quickly.

I’m sure my new regime has helped.’

An apple a dayÉ

Get plenty of fibre

Reset your body with sleep Try to prioritise good quality sleep. It releases substances including melatonin, which direct the actions of other hormones such as growth hormones and cortisol. These play a role in helping the immune system regenerate. Sleep also gives your body time to regulate inflammation, which can affect how fast you recover from being sick. One study also showed that your response to a vaccine is inadequate if you aren’t getting enough sleep.

Magnesium can be particularly helpful if you have trouble falling asleep as it relaxes muscles. Try rubbing magnesium oil on to your skin or have an Epsom salts bath before bed – a bath can be relaxing and turn off those stress hormones that keep you up late at night worrying.

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Eat a rainbow Lots of people reach for vitamin C when they’re coming down with a cold. But while immune cells do use vitamin C and there may be an increased need for it when you’re fighting an infection, it’s unlikely you’ll be deficient so the effects of taking extra amounts will be negligible. Research shows that a balanced diet with plenty of fruit and veg provides nutrients in the right context and the most bioavailable form to support the immune system. Zinc, B vitamins and vitamin E are also particularly important nutrients for immunity.

“I’D ADVISE TAKING A GOOD QUALITY COD LIVER OIL ALL YEAR ”

Get the exercise balance right Exercise is good for your body – it releases stress and helps you sleep, among other things. But if you over-exercise, it can lead to elevated inflammation, which actually puts strain on your immune system, suppressing its ability to respond to infection. It’s better to do a little exercise often, rather than pounding away at the gym.

{ For more immune-supporting tips, see healthy-magazine.co.uk.}

Compiled by Charlotte Haigh. Photographs Getty

You might be surprised by this, but more than 70 per cent of our immune system is located in the gut. The fibre in fruit and vegetables is very important as it feeds your good gut bacteria [which work synergistically with the immune system]. The good bacteria help you release important vitamins and minerals from food, such as short-chain fatty acids, which strengthen your protective barriers to the environment, such as the epithelial lining of the lungs and gut. Taking probiotics may also be useful as they can boost the gut’s immune cells.

WHAT DOES IT DO?

ZINC It’s a infection-fighting powerhouse that keeps your immune system in tiptop condition. Time to familiarise yourself with this magnificent mineral!

What is it?

Found in our organs, tissues, bones, fluids and cells, zinc is one of the most important essential trace metals in human nutrition. It helps the body make new cells, process food and heal wounds, plus it boosts our resistance to infection. Foodwise it’s found mainly in shellfish and meat as well as in legumes, nuts and seeds. Some vegetarian and vegan foods, such as breakfast cereals, are fortified with it. Strict vegetarians, women who are breast-feeding and those with digestive problems like Crohn’s disease can be deficient.

How can I tell if I’m lacking?

Because zinc plays a role in so many functions, a lack can show up in various ways. Common signs include a diminished sense of smell and taste, a metallic taste in your mouth, poor wound healing, hair loss, rough skin, lethargy, and deformed nails. If you have any of these symptoms, see your GP to discuss your zinc intake.

Any research for its benefits?

COLD BUSTER

eas p k chic

When Finnish researchers analysed three randomised controlled trials they found that sucking zinc acetate lozenges could speed up recovery from the common cold threefold. On the fifth day of coughing and spluttering, 70 per cent of those who had taken zinc had recovered compared with 27 per cent of those who took a placebo. Meanwhile, other research, also from Finland, found that high-dose zinc lozenges shortened the duration of nasal discharge by 34 per cent, nasal congestion by 37 per cent, scratchy throat by 33 per cent, and cough by 46 per cent.

EYE HEALTH

When US researchers gave people a supplement that combined antioxidants such as vitamin C and betacarotene along with zinc and copper, it slowed progression of the ‘wet’ form of the eye disease called age-related macular degeneration (AMD). Current drugs are expensive and can increase inflammation of the inside of the eye, but this daily supplement lowered the risk

“EXTRA ZINC HELPS THE BODY’S ABILITY TO FIGHT INFECTION” of developing wet AMD among people with early-stage disease in one or both eyes. It was so impressive that over the course of a lifetime, patients would need around eight fewer injections in their eye, and would have less vision loss. AMD is the most common cause of age-related sight loss in the developed world, and while dry AMD is the most

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common type, accounting for around nine out of 10 cases, an estimated one in 10 people with dry AMD go on to develop wet AMD.

DNA REPAIR

A US study found that just 4mg of extra zinc a day can make a major difference to the health of our cells, which in turn boosts the body’s ability to fight infection and disease. Zinc reduces ‘oxidative stress and damage to DNA’, which protects us against the onset of chronic cardiovascular diseases and some cancers. Without enough zinc, our bodies can’t repair wear and tear on our DNA, but scientists found that a mere 4mg was plenty. To put that in context, an egg contains around 1mg of zinc.

The recommended daily intake of zinc is 7mg for women and 9.5mg for men, which should be easy to get through a balanced diet . But because zinc isn’t found in large amounts in plant foods, vegans can lack it. The best plant-based sources are legumes, nuts, seeds, and oats as well as fortified cereals. Taking too much zinc can reduce the amount of copper the body can absorb, which can lead to anaemia and weakening of the bones, so don’t take more than 25mg of zinc supplements a day unless your doctor prescribes it.

A ZINC-BOOSTING BREKKIE! Top two slices of wholemeal toast (1.2mg) with two poached eggs (2mg), 50g wilted spinach (0.4mg) and a sprinkle of 30g pumpkin seeds (2mg). That’s a total of 5.6mg zinc in just one vegetarian brekkie.

p nuitne s

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

IMMUNITY BOOSTER

Recent American research shows zinc helps to control infection by preventing inflammation.

A particular protein (NF-B) attracts zinc into key cells that respond quickly against infection. The zinc then helps fight the infection and also assists in balancing the immune response. If there isn’t enough zinc when you get an infection, it can lead to excessive inflammation, which may be why taking zinc tablets at the start of a cold can help to see it off more quickly.

How much do I need?

cash ews

{ For more on immune-boosting nutrients, visit healthy-magazine.co.uk }

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JOINT

ACTION

Modern lifestyles mean arthritis is on the rise – and it’s not just the elderly who are affected. Luckily, there’s lots you can do to manage the condition, says expert Dr Benjamin Ellis

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ention arthritis, and most people will probably imagine an older person with painful joints and aching muscles. But arthritis is actually an umbrella term used to describe many different conditions that affect all the bones, muscles and joints in the body – and there are over 200 musculoskeletal conditions!

Arthritis is not limited to the elderly either; more than 10,000 children in the UK are currently living with the condition, while one in four adults with osteoarthritis are aged between 45 and 64. There’s still a lot of confusion surrounding arthritis – the different types, how to manage it, the impact it has – but learning more about it can empower you to manage it more effectively.

What is arthritis?

In general, arthritis means painful or inflamed joints. There are many different types, but the most common are osteoarthritis (OA) and rheumatoid arthritis (RA). They both affect the joints and cause inflammation, pain, stiffness and disability.

With osteoarthritis (OA), over time, your joints accumulate damage that the body tries to repair. This could be from an injury, obesity, or just life. When your body can’t totally repair the damage, your joints no longer move smoothly. OA is particularly common in the knee, hip and hands.

Around 9 million people in the UK have OA and, although not caused by old age, it is more common in older people.

Rheumatoid arthritis is an autoimmune condition, where – for reasons we don’t yet fully understand – your immune system starts to attack your joints, causing pain and swelling. It can be genetic, but smoking, eating a lot of red meat and

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DR BENJAMIN ELLIS is a consultant rheumatologist at Imperial College Healthcare NHS Trust, and a senior clinical policy advisor for Arthritis Research UK

drinking coffee are also risk factors. About 400,000 people in the UK have RA, including children, but it normally develops between the ages of 40 and 50 with three times as many women as men affected.

Is arthritis on the rise?

The numbers of people with the disease is going up. This is for several reasons – firstly, we’re becoming an older society and OA, back pain, and degenerative conditions tend to be more common as we age. Obesity is also on the rise, which is a common risk factor for knee osteoarthritis – your risk of knee OA is four to six times higher if you’re obese. As obesity increases, so will the numbers of those who develop the condition.

We’re also becoming a more sedentary society, which has a knock-on effect – it can lead to obesity, and a lack of physical activity is bad for our joints.

It’s a common misconception that patients should rest, but our joints aren’t hinges; they don’t wear out the more we use them! The right sort of exercise can be beneficial for our joints and those with arthritis.

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CASE STUDY ‘An anti-inflammatory diet helps manage my symptoms’ Vanessa Potter, 46, from south-east London, was diagnosed with osteoarthritis in her knees in 2015 ‘I developed a neurological condition in 2012 that left me blind and took a few years to recover from; I wrote about it in Patient H69: The Story Of My Second Sight (Bloomsbury Sigma, £16.99). As part of my recovery I started doing yoga three times a week, but when my knees started twinging I thought I was doing some of the poses wrong. Then, on a weekend break in Paris, I had a horrible flare-up and could barely walk. When we came home, it took 18 months to get a diagnosis of OA. I wasn’t offered much help to manage the pain, so had to figure it out myself. I was already on an anti- inflammatory diet for my condition, so made sure I stuck to it properly – eating more leafy greens and nuts in particular – and swapped yoga for walking. Now I do 10,000 steps a day, and haven’t taken any painkillers for over a year.’

The growing impact of arthritis

Stiff hands can be a warning sign

Compiled by Rosalind Ryan. Photographs Getty

How is arthritis treated?

If you have OA, this is normally treated with selfcare measures including staying active, maintaining a healthy weight and taking painkillers when you need them, such as during a flare-up. Your GP can help you tailor a suitable treatment plan. If the pain in your knee or hip is very bad, you may be offered steroid injections or joint replacement surgery – 200,000 people have these operations every year, and over 90 per cent of them have OA. If you think that you have RA (swollen joints and feeling very stiff in the morning, for example), it’s very important to be diagnosed and start treatment as soon as possible – the quicker you receive treatment, the better the outcome. The aim is to achieve remission by using drugs to help suppress the immune system. People may also need painkillers, physical therapy including exercise, and occasionally surgery.

There is some evidence that complementary and alternative treatments may offer some relief.

NICE recommends capsaicin cream for OA, which

2017 1 in 6 people have arthritis 25.1 million working days are lost to the condition, costing the economy £2.58 billion a year OA and RA cost the NHS £10.2 billion a year 2027 An estimated £118.6 billion will have been spent by the NHS on OA and RA since 2017 – nearly £12 billion every year 2050 1 in 5 people will have arthritis 27.2 million working days will be lost to arthritis Arthritis will cost the economy £4.74 billion a year

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

is made from peppers. It’s particularly good for OA in the hands and knees. Research has found fish oils, eating fish and evening primrose oil can help improve symptoms of RA. Vitamin D also helps our bones and muscles stay healthy, but we don’t get enough sunlight in winter to manufacture it ourselves so try taking a daily supplement at this time.

There is good evidence that regular physical

AS OBESITY INCREASES, “SO DOES THE NUMBER WHO HAVE ARTHRITIS ”

activity is good for OA and RA. Some people find swimming or aqua exercises best, while others enjoy yoga or Pilates. The key is to find a combination of approaches that work well for you – go back to your GP or specialist if you’re struggling or would like to try something different.

What’s the future of care?

A lot of research is being carried out into causes and treatment. For example, there’s a new treatment for RA called anti-TNF, targeting a particular protein that triggers inflammation, which has transformed the lives of millions worldwide. For OA, Arthritis Research UK has invested £2.5 million in exploring the use of stem cells: scientists hope to regenerate bone and cartilage using patients’ own cells to repair joint damage caused by OA. This could delay or even avoid the need for joint replacement surgery. So while we don’t yet know where the next big discovery will come from, there’s still a lot you can do to stop arthritis from stopping you living your life. or more information, visit arthritisresearchuk.org. healthy-magazine.co.uk 109

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is!

D rink thng er

1 inch fresh gi eshly fr root + 1 tbsp on juice m le ed ez ue sq honey + 1 tbsp raw of ug +am boiling water

Why?

LEMON reduces ph legm HONEY is anti-micro bial GINGE is anti-inflamR m and kills viru atory ses

4 SUPPLEMENTS TO HELP TREAT A COLD

Vitamin C There’s evidence to suggest that high doses of vitamin C can shorten your illness period by around a day.

Take: 1000-2000mg a day.

Zinc Thought to reduce a cold’s duration.

Take: 10-25mg of zinc every day, taking as soon as symptoms develop.

Garlic May prevent you getting a cold.

Take: 1000-3000mg a day.

Vitamin E Also lowers your likelihood of developing a cold.

Take: 200IU daily*.

THE LOWDOWN ON

COLDS & FLU

D indow? you k Sneezing

What’s the difference? Plus, how you can avoid them this winter

*If you are pregnant, breast-feeding or under medical supervision, consult your GP before taking supplements. Words Francesca Specter. Photographs Getty, nounproject.com

e?

Sans tissu w can help o lb e g into your s spreadin rm e g t . preven u o around y to those

30 feet

COLDS VS FLU COLD l Symptoms develop over one or two days l Runny nose l Sneezing l Sore throat l Cough FLU l Symptoms develop quickly l Sudden fever (temperature above 38¼C) l Headache l Chills l Runny nose l Tiredness l Aching muscles l Dry cough l Sore throat

How to treat cold and flu

BOOST YOUR IMMUNE SYSTEM!

Here’s how:

l Get plenty of rest l Drink fluids l If you have aches and pains, take ibuprofen or paracetamol

THE DISTANCE THAT A SNEEZE CAN TRAVEL. STAY BACK!

2

The number of days cold viruses can survive in the body

Get more sleep Reduce stress

COLD AND FLU SEASON

Exercise more Don’t smoke Drink less Stay hydrated

You’re more likely to get a cold or flu during the chillier months, from October to May. This peaks in January and February.

There are more than 200 different viruses that can cause colds

{ Learn more about treating winter bugs at healthy-magazine.co.uk }

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Should I try it?

…CRYSTAL HEALING W Is it really possible to fix physical and emotional issues with just a few carefully positioned gemstones?

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hile 2016 was the year of hygge, 2017 has been the year of the crystal, with everybody from Katy Perry to Miranda Kerr waxing lyrical about its benefits (Miranda carries a crystal wand with her at all times).

Even the distinctly down-to-earth Adele credits her performances to crystals, explaining that when she lost hers at The Grammys, ‘It turned out to be the worst, most disastrous performance that I have ever done’. She added, ‘But I got some new crystals and everything’s been

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Rock on: fans think crystals can help balance your chakras

CASE STUDY We tried it!

Writer Sophie Goddard went to see energy worker, Amy Lavinia White, in London ‘At a party recently, a friend reached into her bra and pulled out a small, pink wand-shaped gemstone (rose quartz). ‘It brings love because it opens the heart chakra,’ she explained, before returning it to its hiding place. While I’m open to most forms of therapy, I’d never been tempted by crystals. But since it’s so hard to escape their sparkly allure in 2017, it felt like time to try.

When I visited Amy, I was feeling stressed thanks to too many late nights and manic deadlines. In her treatment room, candles gently glowed as soothing music played, and a lovely, woody incense filled the room. As I lay down on her treatment bed with a soft blanket pulled over me, Amy asked if there was anything I’d like her to focus on (I flagged

up my heightened anxiety). Next, I was asked to close my eyes and breathe in slowly and exhale – before Amy placed small crystals on different points on my body (to align with my seven chakras) and on my hands.

Initially, it felt strange – being so still, in such a quiet room made me feel twitchy, like I was about to suddenly jolt and make the crystals fall (Amy told me later if a crystal does fall off three times, your practitioner shouldn’t use it).

But soon my breathing fell into a natural rhythm, and over the next 40 minutes, I found my mind drifting, with just a vague awareness of the crystals. At points, Amy gently placed her hands on parts of my body like my temples or stomach and I felt a relaxing warmth. At the end, we spoke about how I felt, and how I’d seen patterns behind my eyes: Amy told me this is due to energy shifting in the body. I felt relaxed, refreshed and calmer. I loved it.’ or more, visit Instagram @amylaviniawhite.

Words Sophie Goddard. Photographs iStock

“CLEAR NEGATIVE ENERGIES AND INCREASE OPTIMISM”

in the body. They’re seen as ‘energy centres’, where energy flows through (or can, conversely, get stuck in). When energy gets blocked in a chakra, it’s said to result in imbalances that manifest themselves in symptoms – so anything from sluggish digestion to anxiety or poor quality of sleep. The aim of crystal healing, much like yoga, is to draw out negative energy with the help of specific crystals, each carefully chosen for their specific properties.

THE For example, rose quartz DETAILS encourages self-love and You can look for crystal appreciation; black therapists who are also members of professional tourmaline helps recycle bodies at therapygoing well.’ But while negative energy into positive directory.org.uk. carrying the rocks as jewellery, energy; and amethyst offers or adorning the house with relief from tension. The idea them, is quickly becoming more is that the practitioner moves the commonplace, the practice of crystal crystals intuitively around the body, healing is something that many of us depending on where they feel needs are less familiar with. the most healing or energy.

What’s involved?

It’s all down to chakras, apparently.

Yoga fans might already be familiar with the concept – ‘chakra’ means ‘wheel’ in Sanskrit, and Indian tradition says they’re located in seven key points

What are the health benefits?

According to practitioners, crystal healing should result in an improvement in our chakra flow, leaving us feeling happier and healthier long-term. Use

{ For more alternative health ideas, visit healthy-magazine.co.uk}

of crystals is thought by its fans to help resolve a whole manner of modern-day ailments, as well as encouraging our bodies to heal, and allowing positive energy to flow in. They can clear negative energies, such as stress, which can lead to pain or tension, and increase the flow of energy to bring about calm and optimism. The idea is that it addresses the patient as a whole – paying attention to the patient’s spiritual and emotional wellbeing, rather than just physical. It’s also pretty relaxing!

Any science behind this trend?

Despite a huge rise in popularity, there’s no scientific evidence that crystal therapy effectively treats ailments, either physical or emotional, and it’s not regulated in the UK. Some experts put possible positive effects or improvements from the therapy down to the placebo effect. But most agree that the therapy won’t do you any harm. healthy-magazine.co.uk 113

WHAT HAPPENS WHEN I...

DRINK ALCOHOL? I

From the first glass to the groggy next day, here’s the effect drinking has on your body and mind

take a sip – then what?

As soon as the alcohol hits your stomach it begins to be absorbed into your bloodstream – usually within 20 minutes. About 20 per cent is absorbed via the stomach, the rest in your small intestine. ‘The rate depends on the strength of the alcohol and whether or not you’ve eaten recently – food slows absorption,’ says GP Dr Rob Hicks.

Your blood alcohol concentration (BAC), which determines the extent to which you notice effects, rises only if you take in alcohol faster than your body can process it. ‘This happens at a rate of one unit of alcohol an hour,’ says Dr Hicks. ‘Stick to that and you shouldn’t get drunk. But if you’re up late overdoing it, don’t bank on being safe to drive the next morning.’

How does it affect my brain?

‘Alcohol has a relaxing effect on the brain and nervous system,’ says Georgia Foster, clinical hypnotherapist and creator of the Drink Less Mind programme. ‘You quickly feel happier, calmer and more confident, and inhibitions are lower, thanks to the production of the feel-good chemical dopamine.’ It then rapidly starts to affect your judgment, which is why another drink often seems a good idea. ‘Subconsciously, we want to replicate the positive effects we’re perceiving,’ says Foster. The brain’s emotional (limbic) centre is affected, initially giving rise to positive, loving feelings. ‘But alcohol is a physical and emotional

depressant,’ she adds. ‘So while inhibitions can lower and sexual urges increase, performance and mood may not follow suit.’ Carry on drinking and you will have trouble with balance, coordination and reaction times. You may also start to take risks, as alcohol alters levels of neurotransmitters – the chemical messengers that control emotions and behaviour. US research has found that the receptor NMDA can’t recognise the neurotransmitter glutamate when you drink, preventing you recording memories. Stages of intoxication are defined as euphoria (BAC 0.03-0.12), excitement (0.9-0.25), confusion (0.18-0.3) and stupor (0.25-

TO HAVE AT LEAST “TRY TWO ALCOHOL-FREE DAYS A WEEK ”

114 healthy-magazine.co.uk

C LIN I C

NATURE’S S LITTLE HELPERS Asparagus The amino acids and minerals in asparagus protect liver cells against toxins.

Milk thistle Protects liver

cells and promotes the body’s natural antioxidant defence.

Magnesium citrate This can help to reduce headaches and tiredness.

don’t forget the possibility of choking if you’ve passed out,’ adds Dr Hicks. All the while, your body is processing the alcohol. Ten per cent is removed via breath and urine, the rest by the liver, which breaks it down into the chemical acetaldehyde, carbon dioxide and water.

“RAPID STRETCHING RUPTURES COLLAGEN IN Why do I get drunk so easily?

THE SKIN WHICH SHOWS Alcohol’s effects vary depending on your size, what you’ve eaten, how much and how fast. ‘Women AS STRETCH MARKS” nearly always feel effects sooner than men,’ says Dr Hicks. ‘They naturally carry more fat (which doesn’t absorb alcohol) and less water (which dilutes BAC), and have lower amounts of dehydrogenase, an enzyme which metabolises alcohol.’ Last year, the Department of Health brought the recommended limit for men in line with that for women, at 14 units a week. Dr Hicks also suggests ‘Try to have at least two alcohol-free days a week.’

What’s behind the hangover?

Compiled by Orouj Tamimi and Laura Potter. Photographs iStock

Dehydration is the major offender, thanks to the diuretic effects of ethanol in alcohol, which makes us urinate more. We also get increased levels of acetaldehyde, which is produced as the body breaks down ethanol, and is up to 30 times more toxic than ethanol itself. ‘This is the chemical responsible for nausea, flushing and a rapid heartbeat,’ says Professor Paul Wallace, former chief medical adviser to alcohol education charity, Drinkaware.

‘As the BAC falls, the production of glucose (the body’s main source of energy) is suppressed, making you feel weak, shaky, and emotional.’

0.4). A BAC of 0.35-0.5 per cent could cause a coma and if you go over this, you can die of a heart attack.

What about the rest of the body?

Alcohol relaxes blood vessels and lowers blood pressure, so your heart rate rises to get enough blood to your organs. Blood flow to your muscles decreases (those hangover aches), but increases to your skin (so you sweat more). And it irritates the stomach, which is why some people vomit. ‘Alcohol is a diuretic so it inhibits your kidneys’ ability to absorb water,’ says Dr Hicks. That’s why you feel parched the next day. ‘Severe dehydration increases risk of irregular heart rhythms and collapse. And

Eat it away! (but not with crisps) Aside from taking a painkiller such as paracetamol and a rehydration sachet to replace lost fluids, food can be your best medicine. ‘Kiwis and bananas provide potassium, which is depleted ed by alcohol.

Eggs provide protein to help stabilise ise blood sugar and break down toxins,’ says Professor Wallace. If you don’t get up until lunchtime, unchtime, antioxidant-rich vegetables with mi miso iso iin na soup will replace lost electrolytes and encourage regrowth of good bacteria. riia. or more on alcohol consumption, go to nhs.uk/alcohol, www.downyourdrink.org.uk rg.uk and howtodrinkless.com.

{ For more hangover-busting advice, visit healthy-magazine.co.uk}

Kiwis will help replenish p yyour potassium levels

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C LIN I C

FLOWER POWER

I got the (will)power

More than eight million people in the UK have anxiety disorders, but there could be welcome relief in an unlikely form – the passion flower. Clinical trials show it may ease symptoms such as nervous restlessness, sleep disturbance, exhaustion, fear and lack of concentration, particularly in women. It’s thought compounds in it help modify levels of GABA (gamma aminobutyric acid), a brain chemical which helps regulate mood*.

Try Schwabe Pharma RelaxHerb Passion Flower, £9.29 for 30 tablets, hollandand b barrett.com.

*If you are pregnant, breast-feeding or under medical supervision, talk to your GP before taking supplements. Words Sophie Goddard. Photographs Getty, iStock

Psychologists used to think willpower was a limited resource, like money or food, which eventually runs out if you use it up. But recent US studies have shown the opposite – it’s actually a renewable resource we can top up as the day progresses. Meaning? We can concentrate on a piece of work (or stay on that treadmill) longer than we think we can if we just put our minds to it.

Good news indeed.

26%

That’s the percentage of adults who say that reading negative comments on their social media feed can ruin their day. Dislike.

THE

EDIT New studies and stats you need to know about

SNOOZY DOES IT

If the threat of eye bags hasn’t forced you to hit the hay at a more respectable time, maybe a new UK study will. It discovered adults with poor sleep patterns are more likely to be overweight or obese, with worse metabolic health. The findings noted those sleeping on average six hours a night had a waist measurement typically 3cm greater than those getting nine. Time for bed…

THEY SAID IT

Personally, “I love the gym.

I love being around people who are sweaty and pushing themselves, who are all focused on the same goals.

I love being in a group like that

CAMERON DIAZ

”

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

TLC for your legs A

t the end of the day are your legs aching and swollen? You’re not alone. Standing or even sitting for hours on end is often the cause. But tired legs can also be a sign of a serious underlying condition, so should not be ignored, and a trip your doctor is always advised.

Once your GP has ruled out more serious concerns, strategies like keeping your legs raised whenever you can, sitting with your legs uncrossed, and exercising regularly can help improve blood flow and relieve the pressure that can lead to tired legs. This is also where Wonder Legs, a herbal supplement developed by the experts at New Nordic, may be able to help.

of chestnut seed per day. The trial al also showed that there was an improvement to o blood flow.

FRENCH PINE BARK aka pycnogenol. nogenol. In a documented Italian trial 40 patients ents took 300mg of French maritime pine bark for two months.

At the end of that time, 60 per cent nt reported a complete disappearance of oedema ema (swelli (swelling ing of the legs or ankles), with almostt all reporting a reduction of heavy legs, which disappeared in approximately 33 per cent of patients. atients.

VITAMIN C This contributes to normal collagen formation for the normal function of blood vessels. sels.

The leg work

Why New Nordic?

Wonder Legs contains a unique combination of bioactive nutrients that help maintain normal vein and blood vessel function to avoid the feeling of tired legs after prolonged periods of standing or sitting.

Let’s take a look at why they were chosen: RED VINE LEAF In an open, four-week, controlled comparative study of 40 patients diagnosed with chronic venous insufficiency (CVI), a condition where the flow of blood through the veins is inadequate, 360mg of red vine leaf was shown to be a more effective treatment than 60mg

Manufactured in Sweden, Wonder Legs is a genuine and authentic formulation that provides 360mg of red vine leaf and 300mg pine bark in every tablet. Each extract is produced to New Nordic’s exacting standards – their passion for excellence is based on a consistent formula of using only the finest quality herbs to produce their world-famous supplements, guaranteeing a high-standardised quality. For an information leaflet, call New Nordic on 0800 389 1255.

Seek professional advice before using if you are pregnant, breast-feeding, have allergies or under medical supervision.

Not suitable for children under 11 years of age*.

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

Gutter credit *Food supplements are intended to supplement the diet and should not be a substitute for a varied or healthy diet

For relief from tired legs, New Nordic may have the answer

C LIN I C

THE health INFLUENCER RUBY ELLIOT

Sadie helps Ruby find her smile

This issue, illustrator Ruby Elliot, who shares her experiences of mental health via her witty drawings, discusses anxiety and why ‘normal’ is meaningless

I’M LOVINGÉ

Words Laura Potter. Photographs iStock, Instagram.com/rubyetc_

1 Crystallised ginger It helps to settle my stomach and it’s tasty.

Genius Ginger, £5.99 for 250g.

2 Lip balm It’s nice to moisturise when the cold weather sets in.

Burt’s Bees Honey Lip Balm, £3.99 for 4g.

3 Vitamin D It feels like a no-brainer in winter, and I need to keep my levels topped up.

Vitamin D3 25ug, £18.49 for 250 tablets. All products from hollandandbarrett.com.

MY HEALTHY MANTRA

If you haven’t got anything done today don’t panic, consider yourself buffering; load tomorrow.

RUBY: IN NUMBERS

48.2k 116k Twitter followers @rubyetc

Instagram followers rubyetc_

WhatÉ …is the message behind your work in one sentence?

Take silliness very seriously. …influence would you like to have on attitudes to mental health?

Changing attitudes isn’t my primary goal, but I draw and share work about my mental health issues. When I normalise my struggles, I hope it shows others that it’s OK to feel they’re not managing sometimes and that they’re not alone. I also use a lot of humour when talking about mental health. It’s still typical to regard mental illness as scary or taboo. Humour removes some of that fear. …is making you angry?

The ongoing cuts to NHS mental health services terrify me. It’s unacceptable that someone can be on a waiting list to get psychotherapy for 18 months and that, in a crisis, someone may have to wait days for

81,423

Facebook followers rubyetcdrawing

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

a hospital bed. It’s pointless the government telling everyone: ‘It’s good to talk,’ if they take away the places for them to do that. …is the best piece of advice you’ve been given?

That finding my own ‘normal’ is much more important than measuring myself against everyone else’s and concluding that I’ve failed. …makes you happy?

My dog, Sadie. We found her in a shelter at four months old.

I was very ill and she was one of the few things that could make me smile. She’s seven now and keeps me company on long walks, which are good for both of us! Dogs are so happy to just just ‘be’, which is a lovely reminder der when I get too caught up with stuff. …do you do to recover ver from stress?

Sometimes I’ll be in a candleli candlelit it bubble bath mood. Others, hers, I’ll have a day in bed d and try not to feel guilty! ilty!

1 BOOK!

It’s All Absolutely Fine: Life Is Complicated So I’ve Drawn It Instead (Trapeze, £12.99).

healthy-magazine.co.uk 119

Words Laura Potter. Photograph Getty

WOMAN POWER

Men may be stronger physically, but women have the edge when it comes to muscle endurance, by quite a distance – that’s the finding of a new Canadian study.

Researchers found that the ‘fairer of the sexes’ (pah!) are considerably less exhausted than men of similar age and athletic ability after working their muscles. Scientists already knew that women get less fatigued during static exercises, such as holding a weight, but this research looked at more dynamic movements and, as the lead researcher said, ‘The answer is pretty definitive: women can outlast men by a wide margin’. Boom! Men and women flexed their feet against sensors as quickly as they could 200 times, and the speed, power and torque of their movements and electrical activity of their muscles was captured. Men were faster and more powerful at first, but got worn out faster than women. So, if you want a 2018 fitness challenge, an endurance event might play to your strengths!

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SMART MOVE The latest research is focusing on how exercise can get your brain fit just as much as your body

WORDS LUCY FRY

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FITN E S S

F

or many of us, when we imagine the peak of physical fitness, we see a strong physique and an ability to jump high, run fast or balance well. It’s not just aesthetics either – we all know that being active boosts energy and self-esteem. But why? One aspect that’s often missed when it comes to the benefits of keeping fit is the way it positively impacts the brain.

Regular exercise can improve your memory, concentration and creativity, plus keep the brain at its optimum for longer. Recent research shows that breaking a sweat may also stave off the onset of neurodegenerative diseases such as Alzheimer’s because of the way it facilitates and increases the levels of neurotransmitters. These important brain chemicals communicate information through our brains and bodies by enabling the relationship between nerve cells. ‘The brain uses neurotransmitters to regulate lots of things such as digestion, breathing and heart rate, but they also affect mood, concentration, levels of optimism and all sorts of other cognitive functions,’ says sports

Photograph Getty

CARDIOVASCULAR “ A FIT SYSTEM IS GOOD FOR BRAIN HEALTH ” psychologist Richard Dean (richdeanpsych.com).

‘Most people walk around with suboptimal levels of these neurotransmitters,’ he says, but, ‘as a person exercises, the oxygenation process means these important brain chemicals are released into the blood.’

Hence, exercise can play a large part in increasing mood-boosting serotonin levels as well as other neurotransmitters (and mood regulators) dopamine and norepinephrine. Keeping a fit and strong cardiovascular system through activities such as running, walking, cycling and swimming is also good for your long-term brain health because it helps reduce blood pressure.

Unlike the mind, which refers to what you can consciously do to affect your thoughts and cognition (a catch-all term for processes involved in thought, and how thought relates to action), the brain is a major organ of the body that receives the nutrients it needs via blood flow. It gets more complicated than that, too, write authors Dr John J Ratey and Eric Hagerman in their book Spark! How Exercise Will Improve The Performance Of Your Brain (Quercus, £9.99). ‘Moving our muscles produces proteins that travel through the bloodstream and into the brain where they play pivotal roles in the mechanisms of our highest thought-processes.’

Surely, therefore, we can drop the age-old cliché that sporty types can’t also be braniacs and ask some intelligent questions instead about what type

of exercise is best for keeping your brain healthy.

High-intensity interval training and weight training might build sleeker muscles but steady-state aerobic exercise could be your best bet if you plan to live to 101, suggests a recent study in The Journal Of Physiology. Researchers found that jogging, swimming, cycling or even fast walking can help with neurogenesis, the making of new brain cells in the hippocampus where long-term memories are stored. But before you totally ditch the barbell routine – another study from Canada showed that resistance training could have clear positive neurological impacts, provided you do it at least twice each week.

If building a brain-health boosting fitness regime into your life, it’s crucial therefore to keep it varied and consistent while also being wary of overdoing things. A US study suggested even brief 20-minute bouts of exercise can help with memory and information processing, whereas we know that very vigorous exercise done regularly over a long duration can release excess stress hormones that can play havoc with hormonal balance, sleeping and memory. The brain may be complex but exercising with it in mind – pun intended – is quite straightforward. Try the three workouts outlined below to make this winter your brainiest yet.

Walk-jog-walk You don’t have to be a gym bunny to give your brain some nutrition this winter. Heading outside for 30 minutes, or even just 10 (one American study found three 10-minute walks to be as beneficial for your mental health as one 30-minute one), to walk or jog, or incorporating a mix of two different speeds, will have you firing on more cylinders.

Headstrong class A brain-led class, HeadStrong involves cardio, strength and relaxation. It’s made up of four sections that follow the way the brain learns and grows from infancy to adulthood, starting with focus (moving from ground to standing via small conscious movements), adapt (trying new movement patterns), then willpower (sweaty workout) and finally reboot (a mindfulness section). See equinox.com.

Yoga Yoga offers anti-ageing benefits and some moodboosting ones! Researchers found that older adults participating in three one-hour hatha yoga sessions a week showed improved memory and focus. Another US study showed it increased levels of the antianxiety neurotransmitter GABA (more than walking did). Head to your local studio or check out an online provider like Movement For Modern Life.

{ For tips on making exercise fun, visit healthy-magazine.co.uk }

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FITN E S S

DO T HE B A SIC S RIGHT

MASTER THE MOVE

FRONT CRAWL Cold winter days putting you off your fitness fix?

Head to the pool instead

P

eople are often nervous of front crawl, put off by the tough-sounding breathing technique. But don’t be! It’s easier than you think and comes with a host of body benefits. ‘Front crawl works all your major muscle groups, boosts cardio fitness and increases endurance,’ says David Lowe, British Olympic medallist and swimming coach (davidloweswimming.co.uk). ‘Upper body-wise it works your arms, back and abs (as you have to engage them to stabilise in the water), while the kick will tone quads, hamstrings, glutes and calves.’

Half an hour of fast front crawl will torch more than 400 calories, too.

BREATHING ‘Turn your head as smoothly as possible when you breathe,’ says Lowe. ‘Keep one side of your face in the water as you swivel your face, stretching your mouth to one side. Don’t lift your head – it will make your feet and legs sink.

After inhaling quickly, turn your face rapidly and smoothly back into the water and exhale into the water gradually or explosively. Most people breathe every three strokes, but do what feels natural.’

ARMS Your arms are your engine. ‘Keep your elbow slightly bent as you reach your hand in front of your body as far as it will go,’ says Lowe. ‘Enter the water thumb-first, with your palm facing down and out. Reach forward under the water before you start to push the palm of your hand back. Keep your elbow slightly bent until it’s in line with your hand; continue pushing towards the middle of your body, then out towards your thighs – only then bring your arm out of the water. The less splash, the better.’

Words Laura Potter. Photograph iStock

TORSO ‘Keep your body as flat as you can to be streamlined in the water, keeping your stomach flat and level to support your lower back – as if swimming through a narrow tube,’ says Lowe.

Look forward and down, your head in line with your body and the water between your eyebrows and hairline. ‘Keep your head and spine still and relaxed and rotate your hips and shoulders to generate momentum. Your head should only join the rotation when you breathe.’ Hips shouldn’t rotate as much as the shoulders.

LEGS ‘Keep your legs close together with your ankles relaxed and kick continuously with steady, small kicks,’ says Lowe. ‘The most pressure should be on your feet, but move the entire length of your legs, keeping them as straight as possible with only a slight knee bend.’

{ For more swimming tips, visit healthy-magazine.co.uk}

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FITN E S S

THE KIT LIST

1

2

YOUR ETHICAL KIT BAG G

Compiled by Laura Potter

Flex your body as well as your ethical muscle by buying your gear from these green companies 1 The water bottle Jerry 330ml Tritan Blue water bottle, £7.99, jerrybottle.com.

These bottles are BPA-free, contain no lead or phthalates, and 100 per cent of the profits go to fund water projects around the world. How refreshing.

2 The jacket Howies May Jacket, £125, howies.co.uk.

The outer layer of this lightweight-but-cosy jacket is made from 100 per cent recycled materials, and the insulating inner is 70 per cent recycled material. The water repellent coating is chemical-free; it’s wind-resistant, breathable and quick drying – and packs down small when the sun comes out!

3 The cycle jersey The Real Grn Cycle Jersey, £69, grnsportswear.com.

Oozing retro cool, this British-made jersey uses recycled plastic bottles.

It’s sweat-wicking and comfortable.

4 The base layer Paramo Women’s Grid Classic Baselayer, £52, paramo-clothing.com.

Paramo have partnered with the Miquelina Foundation in Colombia, which provides vulnerable women and kids with training and education. This top is 100 per cent polyester; so easily recycled. In fact, if you return it when you’re done, you’ll get a voucher to replace it.

5 The yoga top Yoga crop top, £20, peopletree.co.uk.

This not-too-skimpy, organic cotton top sculpts and supports like a sports bra, giving you comfort, but also freedom

5

4

3 to move. There are no harmful chemicals in the fabric. And People Tree are fair trade, so promote safe working conditions, and support marginalised people in the developing world.

6 The bag Re-Kånken backpack, £75, fjallraven.co.uk.

Each cute backpack is made from 11 recycled plastic bottles.

The way it’s dyed reduces the amount of water, energy and chemicals used, too.

7 The tights Acid Cropped Leggings, £79, earth-couture.com.

All Earth Couture kit is made from organic cotton grown without artificial fertilisers or insecticides. When you buy a donation is made to provide mosquito coils in Nigeria, to help protect families from malaria.

{ Find more good-looking fitness kit at healthy-magazine.co.uk }

6 7

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FITN E S S

THE TRAINER

QA Should I drink coffee before exercise?

From the benefits of a cup of coffee before working out to staying on track in winter, our expert Niki Rein will set you on the right course

I want to workout more at home. Can you suggest any inexpensive equipment?

(A)

Will drinking caffeine before a workout help me to perform better?

(A)

Compiled by Francesca Specter. Photographs iStock

It can. Caffeine has been used as a fitness supplement upplement for years to improve muscular endurance, fat burn and reduces perceived muscle pain. Drink caffeine about out 30 minutes before training for best results. But make ake sure your caffeinated workouts are earlier than 3pm m to avoid disturbing your sleep cycles. A poor night’s ’s rest cancels out any of the benefits of adding a cup p of Joe.

My ‘at home’ workout kit contains the best of the basic essentials. It shouldn’t cost much – all you need to invest in is a yoga mat, a light and heavy set of hand weights, resistance bands and a foam roller. I use paper plates as sliders on my hard floor (there’s really no need to buy professional ones!).

I know ‘good fats’ are beneficial for my diet, but how ho do I make sure I’m not no eating too many?

(A) Look at them in relation to the th rest of your diet.

Typ Typically, healthy fats – like those found in avocados tho – needn’t n be monitored

CALORIES AREN’T A DIRTY WORD

Counting them has fallen out of fashion, with today’s influencers focusing on terms such as ‘natural’ instead. But while it’s great to be conscious of the nutrients in food, for those who want to lose weight, calories still matter, says food influencer Lucy Mountain (@thefashionfitnessfoodie). Her Instagram highlights how small changes – eg using unsweetened almond milk – can shave 100s of unwanted calories off your intake. ‘If you’re looking for weight loss or gain, having an awareness will help,’ she writes.

{ For six fitness classes to see you through winter, visit health-magazine.co.uk}

too closely alongside a diet of vegetables, protein and occasional fruit. But if your diet is high in carbohydrates, fats should to be monitored to avoid weight gain. A good rule is to keep fat intake below 30 per cent of your overall calorie intake. If vegetables are your main source of carbohydrate, healthy fat intake can be as high as 50-70 per cent.

As the weather gets colder, how do I stay motivated?

(A)

Think of the mental, emotional and physical benefits of training.

Working out is a way to combat the winter blues; and endorphins associated with a morning workout improve mental focus throughout the day.

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

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FITN E S S

THE fitness INFLUENCER CHARLIE WATSON

What keeps endurance runner and blogger Charlie Watson – aka The Runner Beans – going mile after mile?

WhatÉ

*All products from hollandandbarrett.com. Words Laura Potter. Photographs Instagram.com@therunnerbeans

…is the main message behind your blog?

Making running, fitness and healthy eating simple and realistic. …are you excited about?

The new endurance races opening up to all levels of athlete – swim-runs, ultramarathons, Ironman distance – that welcome beginners all the way up to elite! I hope to complete my first ultra and half Ironman in 2018. …winds you up?

I wish more brands and magazines used real athletes rather than models or fitness bloggers with six-packs.

I’ d love to be inspired by people who balance training and real lives, who work hard but have achievable results. …would you like people to take from your blog?

I’ d like them to realise that, as long as they do the training and believe in themselves, anything is possible.

I wasn’t a runner when I signed up for my first marathon, but I trained for six months and completed the London marathon in 2012, raising £3500 for Clo Clockwise from top: Charlie top loves kettlebells; love almond butter alm and berries on toast t postworkout; letting wor her slogan tees do the talking

CHARLIE: IN NUMBERS

13k

TWITTER FOLLOWERS (@ CHARLIED WATSON).

1.8k

viewers rs of Charlie’s London n Marathon 2017, which showed on her YouTube Vlog.

34.9k

ollowers on Instagram @therunnerbeans.

3.49.56 Charlie’s current marathon PB. It’s over an hour faster than her first attempt of 4.54.59.

MY HEALTHYMANTRA

‘One day you won’t be able to do this. Today is not that day.’ Repeating this has got me through a lot of long training runs and tough races!

Mind. I’ve run eight more since then and I’m aiming for a sub-3hr 30min marathon one day – something I could only have dreamed of a few years ago. …is always in your gym bag?

Snacks, and a decent sports bra – I have a big bust and I love Triumph Triaction sports bras and the ShockAbsorber Run bra. …makes you happy?

Active travel. Running tours of a city are the perfect way to sightsee before the tourists wake up. On honeymoon, me and my husband hiked, kayaked, surfed, and ran a half marathon! …is your Christmas routine?

I’m a morning exerciser, so I’ll set my alarm a bit earlier on Christmas Day and get a run in! And three drinks on the day is my limit, so a hangover won’t scupper my fitness plans.

I’M LOVING...

Epsom salts They help with muscle recovery and reduce soreness after a run.

Westlab Epsom Salt, £4.99 for 1kg*.

Clif Bars I’m always hungry, so I keep a stash in my bag to avoid more unhealthy options!

Coconut Chocolate Chip Clif Bar, £1.75 for 68g.

Magnesium I get migraines and have read that it can help, plus it repairs and relaxes muscles.

BetterYou Magnesium Oil Spray, £2.99 for 15ml.

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H E A LT H Y F O R M E N S U B S C R I P T I O N

THE PERFECT STOCKING FILLER SUBSCRIBE TO HEALTHY FOR MEN FOR JUST £12 – FOR A GIFT THAT WILL KEEP ON GIVING ALL YEAR ROUND!

M

en can be tricky to buy presents for at Christmas. A subscription to Healthy For Men is the perfect solution – it’s full of great ideas for living a fitter, fuller life, with features on everything from strength training to sports, nutrition and more. l Six editions delivered direct to their door, so they’ll never miss an issue! l Collect 100 Holland & Barrett rewards for life points – added to your card when you subscribe*

Visit hfmsubs. co.uk/h138 to sign up today!

TERMS AND CONDITIONS: *Allow 60 days for your rewards for life points to be added to your account. The January/February 2018 issue will be the next issue sent to all new subscribers. Offer closes 7 December 2017. If we receive your application after this date your subscription will start from the March/April 2018 issue. To purchase the January/February 2018 edition as a single issue, visit your local Holland & Barrett store or make your purchase online at hollandandbarrett.com. Additional postage costs apply for postage outside the UK and ROI.

FITN E S S

FLOAT FIT CLASS CRASHERS

Planking in the pool? healthy writer Samantha Simmonds discovers what happens when HIIT meets surfing

I

’m no surfer. Went water skiing on a school trip once. Well, was dragged headfirst around a lake a couple of times: not an experience I’ve ever been keen to repeat. When the invitation to road test the new Float Fit class at Westminster’s Dolphin Fitness Club plopped into my inbox almost two decades later, however, I was just about ready to test my sea legs once more.

Inspired by the popularity of stand up paddleboard (SUP) yoga, AquaPhysical are taking things a step, a squat and a jumping lunge further than your standard sun salutation, on a mission to rebrand water-based exercise. The benefits of working out in water (light on impact; heavy on resistance) are well-documented, but ‘aqua aerobics’ is still seen as, well, more seniors-and-winter-sun than Shoreditch fitness hipster. Enter water-based HIIT. All the benefits of high-intensity interval training with rock-like balance and an iron core thrown in for good measure? Sold.

You do, however, need to check your dignity – and mascara – at the door.

‘You will fall in,’ we’re warned. But the AquaBase boards have been designed to maximise stability and they’re safely tethered to the poolside, so it can’t be that hard, surely? (Spoiler: it can.)

We clamber on knees-first, closing one eye then the other as we cautiously begin to swing our arms from side to side, boards bobbing gently beneath us. So far, so good. Time to stand up. Oo-er. We repeat the arm swinging exercise, a small but insistent whisper in my head urging

me to quit while I’m ahead. I manage to ignore it. It’s time to get serious.

First, running on the spot to warm up, lifting only our heels. As my classmates’ knees begin to pump back and forth, our tranquil oasis becomes a raging sea. I feel for the swimmers stoically breast-stroking their way up and down the lanes next to us. Just staying upright as the board jerks and pulls is challenge enough, never mind moving. I give up any attempt at running, rooted to the spot by sheer will, clenched core and quite a bit of fear. The whisper in my head becomes a shout.

Squats, planks and mountain climbers actually provide relief from the dreaded ‘runs’. The added challenge posed by the board’s instability makes core work more interesting. Plyometric work is the biggest test: thought jumping lunges were tough on dry land? They will be a breeze after this. Even star jumps – that most innocuous of moves – have almost all of us toppling overboard. I keep mine small (read, barely perceptible to the naked eye) and manage, incredibly, to stay upright.

By the time the class ends, I’m beginning to feel quite pleased with myself. Against all odds, I’m going to emerge with my dignity intact. I breathe a sigh of relief.

And promptly tumble in.

Moral of the class: go big or go home.

To get a decent workout you’ll need to push out of your comfort zone. And if you overshoot a little? Come up smiling: it’s all part of the fun. Honestly. loa it classes at Dolphi itness Club cost from £15 or more info, email membership@ dolphinsquare.co.uk or call 0207 798 8686.

Just staying on my feet is a struggle, but squatting, too?

No small amount of fear somehow keeps me upright

Phew! Off my feet it’s (a little) easier

Photographs Juan Trujillo Andrades

JUMPING LUNGES “ ON DRY LAND WILL BE A CINCH AFTER THIS ”

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

Shoulder bridges? Lying down? I’ve got this!

healthy-magazine.co.uk 133

Mountaın HIGH

WORDS SOPHIE GODDARD

Whatever you want from your holiday, we’ve rounded up the best trips to suit everyone

FOR A WALLET-FRIENDLY WEEKEND HOTEL ARMIN, SELVA VAL GARDENA, ITALY For those keen to get away for a low-cost weekend on the slopes, it is possible. Selva Val Gardena is in Italy’s most northern province, at the heart of the UNESCO World Heritage-listed Dolomite mountains. It’s a popular spot with British skiers, thanks to its incredible scenery and great cuisine, plus it’s easy to access (fly to Innsbruck, Munich, Milan, Verona or Bolzano). Ever heard of a grillstube?

It’s the ski-resort equivalent of a bar and grill and there’s a great one at the three-star Hotel Armin – perfect after a hard day’s skiing. If you’re not great on skis, the hotel also organises snowshoe-walking trips. Plus, there’s a dry sauna, steam room, Turkish baths and aromatherapy showers where you can relax and revive.

COST? Crystal Ski Holidays offer a week half board from £845pp (two sharing), including Thomson Airways flights and transfers.

134 healthy-magazine.co.uk

ANYTHING ELSE? The nearby village of Ortisei is transformed into a real Christmas village every December – a must-visit. crystalski.co.uk.

FOR SOLO TRAVELLERS CHALET MAYA, ALPE D’HUEZ, FRANCE Chalet Maya is nestled in Alpe D’Huez Grande Domaine in the Southern Alps (which receives an impressive 300 days of sunshine a year) and is just a 90-minute transfer from Grenoble airport. Known as a friendship ski chalet, Chalet Maya is hired for up to eight guests at a time, as part of Friendship Travel’s holiday packages. Designed for solo travellers, your hosts organise everything from airport transfers to ski passes, making sure it’s all up to scratch.

They’re also on hand the whole time to introduce you to other holiday-makers, and to help make your trip a memorable one. While they can’t guarantee you’ll return with a new partner, it’s a great way to meet fans of the powder.

COST? Prices start at £1050pp for seven nights, including flights, baggage allowance, transfers,

Left: Hotel Armin in Selva Val Gardena combines stunning scenery and great food.

Above: Solo travellers will find like-minded companions at the Chalet Maya, Alpe D’Huez in France

TR AVE L

your own room, food on a half-board basis for six nights, including breakfast, afternoon tea, three-course dinner and wine, plus six half-day ski or snowboarding lessons.

ANYTHING ELSE? Anyone aged 25 and over is welcome. friendshiptravel.com.

FOR YOGA DEVOTEES CHALET LA ROSIERE, FRANCE The best way to banish those pesky apres-ski aches?

Practise a spot of yoga, of course. Soulshine Snow Yoga Retreats offer not just skiing and yoga, but meditation, healthy food, incredible scenery, log fires, massages, private hot tubs… you name it.

Staying in a traditional chalet, you’ll be perched on a cliff overlooking the stunning Tarentaise valley with its panoramic views. Groups are limited to 12 people, and the daily yoga and meditation sessions should keep you limber for your time on the slopes. There’s an on-site Soulshine team to take care of any questions, too.

COST? From around £1375pp which includes seven nights’ accommodation, airport transfers, organisation of all ski passes, classes and equipment, daily yoga and meditation sessions, a 30-minute pampering massage, five morning juices and smoothies, lunch and dinner (three- or fourcourse gourmet meals, plus wine) on six nights plus afternoon tea daily.

ANYTHING ELSE? The next trip is in March 2018. soulshineretreats.com/snow-yogaretreat-holiday.

Photograph iStock

FOR ALL THE FAMILY (DOG INCLUDED) THE LITTLE NELL, ASPEN, USA The Little Nell in the Rockies is a big deal.

With 92 rooms, it’s the only ski-in ski-out hotel in Aspen and is a luxury bolthole for all the family, pets included. Since Aspen is so popular with dog owners, the five-star Little Nell decided to welcome their furry friends with open arms, offering dog-friendly treats from their special pampered-pet menu, supplying bowls and beds, and they’ll even walk or sit your pooch for you if your ski time runs over. Because America’s ski season is longer than in Europe, you can visit from November to April.

And if you’re feeling flash(er), you can even book a private mountainside residence. You haven’t known luxury until you’ve stayed here…

COST? Prices start at around £763 per night for a town-view room. Pets require an initial £95 cleaning fee, plus £19 per night.

ANYTHING ELSE? The concierge service includes boot warming (yes, really). thelittlenell.com.

Clockwise from top: Soulshine Snow Yoga offer two times the fun.

Visitors to The Little Nell, Aspen, enjoy a longer ski season and serious luxury all the way Below: Feed body and soul on a Hidden Dragon break

FOR HEALTH-CONSCIOUS FOODIES VEYSONNAZ LODGE , SWITZERLAND Holidays don’t have to be all about overindulgence, according to holistic health coach Ashlee Benis, who owns and runs the Hidden Dragon in Veysonnaz.

The lodge offers a specially designed meal programme to fuel, nourish and heal the body – ensuring you return from your trip feeling refreshed. It’s no ordinary accommodation either. Built and designed using feng shui and Shinto principles, you can ski in and out of your own ski-room and return to your private apres-ski bar once you’re done. The four-floor chalet has six en suite guest rooms, plus a cinema, wine cellar and wraparound balcony. Spa options include an on-site hammam, sauna, meditation room and yoga deck – and massage therapy is also available.

COST? In high season exclusive catered hire of the lodge and spa with full service starts from £40,186 a week based on a maximum of 12 people sharing and includes an open bar and in-resort driver services. Rent the chalet from £12,055 a week in low season.

ANYTHING ELSE? They run specific retreat packages (fitness, detox, yoga) which start from £2411 per person. hidden-dragon.com. healthy-magazine.co.uk 135

C O M PE TITIO N

WIN!

A LUXE £1300 STAY IN IRELAND

WORTH

Get away from it all in this splendid castle hotel brimming with history

W

ho doesn’t fantasise about staying in a castle?

Now here’s your chance.

Lough Rynn is one of Ireland’s most luxurious castle hotels, sitting majestically on the shore of this beautiful lough in Co Leitrim, surrounded by over 350 acres of breathtaking scenery. Now one lucky reader will win a relaxing break for two with this fabulous competition.

Guests will enjoy two nights’ accommodation, full Irish breakfast each morning and a three-course dinner on one evening in the Sandstone Restaurant. This great prize also includes flights to Knock-Ireland West, from Birmingham, Manchester or

Edinburgh with Flybe, the UK’s largest st domestic airline (flybe.com), and a hire car from Budget Car Rental Ireland (budget.ie), the hire car experts .

Lough Rynn, once the ancestral home of the Clements Family and Lord Leitrim, retains its splendour with its Victorian walled gardens and winding corridors. It’s a proud member of Manor House Hotels of Ireland, H where you can be sure w of a warm welcome.

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

Lough Rynn was the ancestral home of which family?

A Clements B Lamberts C Barretts There are two easy ways to enter. ONLINE visit healthycomps.co.uk. Or you can enter BY POST Send the answer, along with your name, address, phone number and email to healthy/Ireland, River Publishing, PO Box 36, Plymouth PL1 2YU.

Reader offer

SAVE 10%

Manor House Hotels are a selection of 29 charming castles, luxury hotels and boutique properties, throughout Ireland. Now healthy readers can save 10 per cent on the best online rates for a relaxing break at any one of these superb hotels, all ideally located in the heart of spellbinding scenery and offering the best local cuisine.

Your choices include: BrookLodge & Macreddin Village, Co Wicklow; Seaview Country House Hotel, Co Cork; Screebe House, Co Connemara. To book call 00 3531 295 8900, or visit manorhousehotels.com and enter code Healthy, to receive your 10 per cent discount**. Flybe has 226 routes serving 14 countries from 85 locations – 38 UK airports and 47 in Europe; see flybe.com to book. To save 10 per cent on Budget Car Rental from 16 Irish locations visit: budget.ie/promotions.

TERMS AND CONDITIONS APPLY: *The competition closing date is 18 December 2017. For full Ts&Cs, turn to page 150. This competition is open to all residents aged 18 or over, excluding employees or agents of the associated companies and their families.

TR AVE L N E WS

HEALTHY HOLS

48%

THAT’S THE PERCENTAGE OF UK ADULTS PUTTING THEMSELVES AT RISK OF MALARIA BY FORGOING ANTIMALARIAL PROTECTION WHEN TRAVELLING. Make the mostt off the th he time tiime between Christmas and New Year: yoga and raw food in Bali; spa it out at Champneys; geothermal bliss in Iceland

TRAVEL TREND

THE ‘TWIXMAS’ DETOX

Words Sophie Goddard, Samantha Simmonds Photographs Alamy

Overindulged? Idea of the postChristmas detox filling you with dread?

Relax. The new New Year detox is less about punishing your body and more about nourishing mind, body and soul.

If you’re feeling frazzled, make the most of the downtime between Christmas and New Year with a rejuvenating Twixmas Pamper Stay at Champneys, including a soothing 25-minute treatment, from £198pp (available 18-23 December, 27-30 December and 2-11 January).

Fancy travelling further afield? Eat.Pray.

Move’s annual Form + Focus retreat takes place in Reykjavik between 28 December 2017 and 2 January 2018. Daily

48 HOURS IN... Berlin From the end of November, Berlin’s Christmas markets start cropping up, where you can slug a mug of gluhwein while strolling around the festive stalls.

EAT Forget weiner schnitzel, the German capital is brimming with great vegetarian restaurants these days – for fine vegan dining, try Kopps (kopps-berlin. de). And it wouldn’t be Christmas without a lebkuchen or two (spicy little biscuits that are similar to gingerbread). You can pick up a packet in most German supermarkets.

yoga, meditation and art classes are complemented by unlimited access to Iceland’s only indoor hotel geothermal spa pool, multi-course vegetarian tasting menus, excursions to the Golden Circle and Blue Lagoon and the opportunity to catch the Northern Lights; around £2838pp at bookretreats.com. Need a motivational boost? Get your resolutions off on the right foot with a New Year Harmonising and Intention Setting Yoga Retreat in Bali, from £1584pp, 3-9 January 2018. Suitable for yogis of all levels, with healing, reiki, massage and raw food to guide you through a journey of self-discovery (blissbodyretreat.com).

Festive market heaven

DO After the Winter World W Christmas C market m (Potsdamer Platz, Tiergarten) T try a local supper club (danielseatery.com).

RELAX Take a dip at the historic Stadtbad Neukölln, with pools, saunas and a Russian bath. Think marble pillars and lion fountains (visitberlin.de/en/stadtbad-neukolln).

1in4

HOW MANY OF US HAVE HAD TO SEEK MEDICAL ATTENTION WHILE TRAVELLING ABROAD, AND ACCORDING TO THE LATEST FIGURES, ONE IN 20 HAS EVEN HAD TO CUT A HOLIDAY SHORT DUE TO ILLNESS OR INJURY.

20%

OF US TRAVEL WITHOUT TRAVEL INSURANCE.

33%

THE PROPORTION OF US WHO RETURN HOME TO CHECK SOMETHING AFTER WE’VE LEFT THE HOUSE TO GO ON HOLIDAY (YES, YOU DID UNPLUG THOSE HAIR STRAIGHTENERS).

I TAKE THEE AIRBNB A new kettle, wine glasses? So last century. Now it’s possible for newlyweds to request a beachside bungalow stay in Costa Rica (or simply Margate) as their wedding gift. Home rental site Airbnb have announced that couples can add Airbnb vouchers to their gift lists using registry website Zola (zola. com). See you on the beach?

healthy-magazine.co.uk 139

E XC LU S IVE O FFE R

20%

OFF

ENJOY A LUXURY COTSWOLD BREAK A

re you in the mood for a relaxing weekend in the country? Then Wyck Hill House Hotel & Spa is the place for you. This luxury country house hotel is set within 50 beautiful acres of grounds located in the heart of Gloucestershire, with breathtaking views of the Windrush Valley and the rolling hills of the Cotswolds. And now readers of healthy can save 20 per cent on a pampering break there.

Guests will pay just £95 er person per night for overnight accommodation in a Garden Room, including full English breakfast, a three-course table d’hôte dinner and a spa treatment with the choice of a Stress Buster massage, Elemis taster facial or a file and polish; plus you’ll get 20 per cent off other pre-booked spa treatments .

If you’re looking for a romantic break or to celebrate a special occasion, Wyck Hill House is the ideal venue.

Located just outside the

pretty market town of Stow-on-theWold, this 18th-century property is the very essence of Cotswolds life and an excellent base from which to explore the stunning countryside close to towns and villages such as Broadway, Bourton-on-the-Water, Chipping Campden and Moreton-in-Marsh.

The hotel’s excellent restaurant serves delectable contemporary cuisine using the finest locally sourced ingredients and is open daily for lunch and dinner, serving delicious food and offering outstanding service.

You’ll also have full use of the hotel’s superb spa facilities, with six treatment rooms, including one dual room, a 12-seater steam room, sauna and a relaxation area, offering guests an idyllic and relaxing retreat, with a selection of treatments available to restore mind and body. For more details or to book, call 01451 831936 and quote healthy.

For further hotel information, visit wyckhillhousehotel.co.uk.

TERMS AND CONDITIONS: *Offer based on two sharing a double/twin Garden room, valid until 30 June 2018, excluding Christmas, New Year, Valentine’s, Cheltenham Race Week and Easter and subject to availability of allocated rooms. There is a £20 per room per night supplement for Friday and Saturday night stays. Spa treatment charges and a single supplement apply.

Treat yourself to a pampering overnight spa break in the heart of Gloucestershire

rewards for life

Photograph iStock

Inside this special section, you’ll discover fantastic offers and competitions exclusive to Holland & Barrett rewards for life members.

Don’t have an RFL card?

Sign up today to start claiming your rewards!

Turn to page 146 to see how to get started.

healthy-magazine.co.uk 143

NOW

From Secret Santa solutions to skin saviours, cholesterol correctors to fatigue fighters, here’s all you need to navigate the festive season looking and feeling fabulous

GUILT-FREE TREATS

HEAD OFF HANGOVERS It’s Christmas, so sore heads and dark-eye circles are par for the course, aren’t they?

Not this year, they’re not!

Hang Dr. promises to make hangovers a thing of the past, thanks to its genius combination of 24 vitamins and minerals. These include magnesium and B12 to see off tiredness and fatigue, zinc and B5 to fight brain fog, and antioxidants to guard against cell damage. Hang tough – your head and skin will thank you for it.

Hang Dr. Vitamin And Mineral Supplement, £19.99 for 90 capsules.

TIRED TOES

Avoid last-minute present panics by keeping a few packs of these delicious truffles to hand.

Free from dairy, gluten and refined sugar, they’ll be a hit with just about everyone. Too good to give away? With 29 per cent raw cacao, proven to aid attention, executive function and memory, they’ll make a great gift just for you.

Raw Health Organic Blissed Chocada Truffles, £2.49 for a box of three.

Shopped till you dropped? Danced the night away? It’s not only pregnant women who’ll reap the benefits of this conditioning leg and foot cream. Created with expectant mums in mind, its combination of anti-inflammatory aloe vera, rehydrating shea butter and stimulating niaouli oil provide instant relief for postparty aches and shoppedout soles.

Shea Mooti Mama’s Soothing Leg & Foot Cream, £12.99 for 100ml.

GLOW TO GO Known as the king of the carotenoids, natural antioxidant astaxanthin can boost skin moisture and elasticity, reduce the appearance of fine lines and age spots, and banish under-eye puffiness within weeks when taken in combination with vitamin E, say scientists. These vegetarian capsules combine the magic ingredients with collagenpromoting vitamin C. Start taking them now; you’ll be glowing come New Year’s Eve. Pretty Gorgeous Skin, £15.99 for 30 capsules.

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

HOT WHAT’S

rewards for life EASY GREENS

Keeping your fruit and veg count up during the party season can be tough. But don’t stress – now you can get your greens in pill form.

Each of these capsules contains 750mg of vitamin- and mineral-rich kale powder, with dark circle-brightening vitamin K and skin-plumping manganese to fend off those telltale signs of overindulgence.

Holland & Barrett Kale (750mg), £14.99 for 60 capsules.

DIGESTIVE SUPPORT

Bloating, heartburn and indigestion as much a part of Christmas as crackers and charades? If you can’t be good, be clever. Prevention is better than cure, so boost your digestive system with these tablets, containing a full spectrum of protein, fat and carbohydrate enzymes to help maximise nutrient absorption and minimise tummy troubles.

Holland & Barrett Enzyme Formula, £11.99 for 100 tablets.

SAVE

50%

WITH OUR VOUCHER ON PAGE 10

LIGHTEN UP

Dark mornings getting you down? This daylight alarm clock will start your day on a brighter note. After all, waking to a glorious ‘sunrise’ has to beat a digital klaxon? A proven mood-booster, it recalibrates your body’s natural rhythms, enhancing energy and productivity. ‘Sunset’ mode helps you wind down at bedtime, for a sounder sleep.

Lumie Body Clock Active 250, £99.95.

GOLDEN GIRL

OATS WITH THE MOST Fatty treats raise blood cholesterol: it’s an unfortunate, but unavoidable, fact of life.

You know it, but at this time of year, you might well opt to ignore it. According to scientists, though, oats could provide the solution. One portion of OatWell Crispy Hearts contains three grams oat beta-

Come party season, we all long for natural radiance.

But most of us need a little help. This body oil, formulated with nourishing moringa, avocado and baobab oils, manuka honey and 24-karat gold (yes, really) is proven to help boost skin suppleness in

glucan, a compound scientifically proven to reduce cholesterol levels: that’s as much as you’d find in three bowls of porridge.

Add milk, yoghurt or fruit for a tasty brekkie, or munch straight from the pack!

OatWell Crispy Hearts, £7.99 for a seven-day supply.

one application. Better yet, it illuminates and defines contours with a gentle golden shimmer as it nourishes. Oh, and it smells amazing, too!

Manuka Doctor 24K Gold & Manuka Honey Body Oil, £24.99 for 50ml.

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

healthy-magazine.co.uk 145

rewards for life

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

Meet the people behind your favourite shop. This issue, new store manager, Meg Lees, from Sale store, Manchester, talks natural beauty products and happy snacks

WHAT’S THE ONE PRODUCT YOU COULDN’T DO WITHOUT? Hairburst Chewable Hair Vitamins It’s really, really good for hair. A few years ago I became anaemic and my hair began falling out. I started taking Hairburst; now my hair is thicker than ever. I still take it and I get complimented on my hair every day. £19.99 for 60 tablets* WHAT BEAUTY PRODUCT SHOULD WE ALL HAVE IN OUR MAKE-UP BAGS? Beauty Kitchen Seahorse Plankton Beauty Boosting BB Cream It’s amazing, especially when you’re feeling too lazy to apply foundation. £14.99 for 30ml WHAT ADVICE DO YOU HAVE FOR CUSTOMERS WITH PROBLEM SKIN? Check out mineral-based products If you wear make-up, try switching up to something more natural like the Beautiful Me range. It’s mineral-based so allows the skin to breathe while controlling oiliness and blemishes.

IN A NUTSHELL MINCE PIES OR CHRISTMAS PUD? Mince pies MUD MASK OR SHEET MASK? Mud CHOCOLATE OR NUTS? Chocolate coated nuts!

HAND CREAM OR BODY LOTION? Hand cream HOME ALONE OR ELF? Home Alone MARULA OIL OR ABYSSINIAN OIL? Abyssinian ALMOND MILK OR COCONUT MILK? Almond MORNING LARK OR NIGHT OWL? Night owl

WHAT’S YOUR TOP SNACK SWAP? PhD Smart Bars I am absolutely in love with these protein bars – the Choc Peanut Butter tastes like a Toffee Crisp, but is low in sugar. £2.49 per bar WHAT’S THE BEST BIT OF HEALTH ADVICE YOU’VE BEEN GIVEN? Find an exercise that you enjoy and you’ll do it This came from my personal trainer when I was struggling to get to the gym. I do bouldering now, which is like rock climbing. It’s really fun and a good workout.

HOW WOULD YOU ENCOURAGE READERS TO SIGN UP FOR HOLLAND & BARRETT’S REWARDS FOR LIFE CARD? It’s the best and easiest rewards scheme out there!

It’s free and you get £1.50-worth of points or 150 points when you sign up. Winner!

REMEMBER... IF YOU SUBSCRIBE TO HEALTHY YOU’LL GET 100 REWARDS FOR LIFE LOYALTY POINTS! SEE PAGE 18 FOR DETAILS

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

EXCLUSIVE

All you want

OFFERS

This competition is only open to rett Holland & Bar fe li r fo rewards have st ju members – ber m u n your card en h ready w you enter

One lucky reader will win all these fab prizes – worth over £2200 – in our bumper end-of-year competition!

WORTH £650

Eat at Rainforest Cafe

Soar up and away with iFLY

Planning a family trip to London? Now you don’t have to worry about where to feed the kids, with this brilliant Rainforest Cafe gift voucher (for 2 adults and 2 children).

Located two minutes from Piccadilly Circus, Rainforest Cafe is a living, breathing, tropical haven complete with waterfalls, rainforest storms and animatronics that evoke the sights and sounds of the jungle in a vibrant atmosphere that’s fun for all the family. Eco-friendly and allergy conscious, everyone is kept happy food-wise. A great place to escape the hustle stle an and nd bustle of thee West End. For more info, visit therainforestt cafe.co.uk.

Have a family play date with an iFLY Family Flight Experience (two adults and two children). The session starts with some basic training and the chance to watch the class before yours in action. During the two visits to iFLY tunnel you get with this prize, your instructor will teach the basic moves: up, down, forwards, backwards, sideways and turning

WORTH

£100

– all easy to master – beforee demoing their own awesome e skills. The three iFLY tunnelss are in Manchester, Milton Keynes and Basingstoke.

READER OFFER If you don’t win, you can still save 40 per cent on iFLY Christmas gift vouchers.

Simply visit iflyworld.co.uk.

WORTH

£220

Walk in a winter wonderland with Merrell Clear away the festive fog with a bracing walk – or two. The Moab 2.0, the latest edition of Merrell’s all-time favourite model, will give you the out-ofthe-box comfort you need for urban and

WORTH £125

ONLINE ENTRY ONLY AT HEALTHYCOMPS.CO.UK

rural adventures. Designed with premium fabrics, a contoured footbed and serious grip, this prize includes a pair each of the women’s and men’s boot. For more info visit, merrell. com/uk.

rewards for life

for Chrıstmas! ❄

Stay at The Lensbury

After the festivities, recharge with this gorgeous getaway. Set in 25 leafy acres on the banks of the River Thames, The Lensbury is a deluxe resort offering unrivalled indoor and outdoor leisure facilities, including a health club, racquet sports, a water sports centre, and a new spa. Plus, Hampton Court Palace, Richmond, and Kew are all on its doorstep. Your stay in this Classic British Hotel, includes: two nights in a Deluxe Family Room, full English breakfast each morning. For more info, visit classicbritishhotels.com.

WORTH £250 Enjoy a night at the theatre

Treat the family with a trip to a New Year panto, or a show of your choice, with this unique prize from Theatre Tokens.

Whether you enjoy musicals or plays, want to revisit an old favourite or see something completely new, these vouchers can be used at over 240 theatres nationwide, including all of London’s West End. With no expiry date, you’ve plenty of time choose. See theatretokens.com.

Listen to VQ’s DAB Digital and FM Radio Goggle-eyed from watching too many box sets? Tune into the pleasures of the radio.

VQ are one of the UK’s leading digital radio brands and this is your chance to win two fantastic Which? award-winning Christie Digital Radios and Bluetooth speakers.

Christie is a true blend of sound and style with a great range of features including: DAB, DAB+, FM, Bluetooth and NFC streaming. The design is truly one of kind

HOW TO ENTER Go to healthycomps.co.uk and answer the questions below for your chance to win 1 The Lensbury sits next to which river?

A River Thames B River Trent C River Tweed 2 Tell us what your favourite healthy winter snack is and why – #snackhappy Ts&Cs apply. Go online or turn to page 150 for terms and conditions and full details of how to enter.

as the only audio product in the world featuring a real premium enamel front fascia, pleasingly the display and control panel rotates for portrait or landscape positioning. See myvq.com.

READER OFFER Even if you don’t win, you can still buy a Christie radio for an amazing half price. Use offer code HMVQ50 on checkout at myvq.com.

WORTH £260

Face off chilly days with BUFF

It’s winter hats all round with this cosy prize from BUFF, the original, multifunctional head wear brand. Made with the most advanced technologies to ensure superior comfort and protection, you’ll win five beanies, so you can deck out family and friends or treat yourself to the lot in a range of designs to complement your look. For more info, visit, buffwear.co.uk.

WORTH £138

REMEMBER... IF YOU SUBSCRIBE TO HEALTHY YOU’LL EARN 100 RFL LOYALTY POINTS! SEE PAGE 18 FOR DETAILS

To apply by post, send your name, address, telephone and rewards for life numbers on a postcard marked with the competition code (eg healthy/Ireland) to healthy, River Publishing, PO Box 36, Plymouth PL1 2YU. STANDARD TERMS AND CONDITIONS 1 The following apply to all competitions, giveaways and offers in healthy. 2 Closing date is 18 December 2017, unless specified otherwise. 3 No purchase necessary.

4 Only one entry per person. 5 No cash or prize alternative(s) unless stated otherwise. 6 Prizes are non-refundable and non-transferable. 7 Winner(s) will be picked at random from all valid entries after closing date by an independent judging body. Judges’ decision is final and no correspondence will be entered into. 8 All elements of prize(s) subject to availability. 9 Prize draws and giveaways are open to all UK residents except employees and families of the promoter(s), River Publishing Ltd, any third parties or anyone professionally associated with the promotion. 10 Entrants must be 18 or over unless otherwise stated.

11 Entries received after closing date cannot be considered. 12 Winner(s) will receive prize(s) or notification of prize(s) within 28 days of the closing date, unless otherwise stated. River cannot be held responsible for postal delays. 13 Holiday promoters reserve right to offer an equivalent prize or prize of higher value. 14 All prizes subject to availability. 15 By entering, you agree to have your name and location published online or in healthy. 16 For details of winner(s) send SAE marked ‘healthy/issue date/name of competition’ to Promotions, Garden Floor, 16 Connaught Place, London W2 2ES. 17 Goods offered through healthy will be delivered within 28 working days of prize winner being notified. 18 Contract is with supplier and not Holland & Barrett or River Publishing. 19 Further Ts&Cs may apply; see healthycomps.co.uk. *Ireland competition: *Prize (based on two sharing a double/twin room) valid Sunday-Thursday until May 31, 2018, excluding Christmas, New Year and bank holidays and subject to availability. The winner will receive: a pair of return ‘Get More’ Flybe flight tickets from Birmingham (BHX), Manchester (MAN) or Edinburgh (EDI) to Knock-Ireland West (NOC), subject to the following: Includes direct flights only. Both flights which comprise the prize must be taken simultaneously and not used on separate dates. Flights must have a BE flight code and be operated

by Flybe, and do not include codeshare or franchise-operated routes; flights must be booked by 30.04.18 and flown by 31.05.18; see flybe. com for full schedule; all flights subject to Flybe’s General Conditions of Carriage as updated and amended from time to time which can be found at flybe.com; flights not used by this date shall result in the prize being forfeited; the winner is responsible for their passport and visa requirements and those of any person who travels with them; travel insurance, accommodation and transfers are NOT included in the prize.

Flight tickets are strictly subject to availability. The car rental from selected airport is a Group C vehicle and includes all basic insurances and charges. Fuel and any extras not included. Driver must be aged over 25 with a full licence held a minimum of two years. Ts & Cs apply. **Ireland reader offer:**Offer (based on two sharing) valid until May 31, 2018, subject to availability of allocated rooms. Single supplements apply. Offer savings based on daily online rates on all room types but not special offers.

DATA PROTECTION: The Promoter will treat all personal information obtained via Entrants’ registration as private and confidential and will comply with Data Protection Act. healthy, published by River Publishing, will collect your personal information to process your entry. Entering healthy competitions indicates your consent to be added to the regular healthy email newsletter and that healthy and its partner Holland & Barrett may contact you about relevant products or services and research via email.

You can opt out at any time via the unsubscribe messages in the emails you are sent. For postal entries, if you don’t wish to be contacted state ‘no offers’ on entry.

150 healthy-magazine.co.uk

IN THE FEBRUARY 2018 ISSUE

GLOWING WINTER SKIN

YES, IT IS POSSIBLE

VEGAN FOOD SPECIAL

For January & beyondÉ

HEALTHIER

& happier IN 2018!

EASY TRICKS THAT REALLY WORK

l

DON’T MISS IT!

PLUS

EXPERT ADVICE

Beat the bloat for good l Energy boosters (resist the sofa!)

Photograph iStock

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

Photograph Getty

HOW TO ENTER

BEAUTY/FOOD/FITNESS/SELF/EXPERTS

w

rewards for life

L AST WO RD

MY CORE

HEALTHY SNACKING

12 34

I’m a bit of a snacker so I try to make sure they’re high-protein. Yoghurt is my go-to, with chia ch hia seeds an and nd nuts to make it different every day. I don’t have protein proteiin shakes – my theory is very much ‘food first’. I try not to eat ttoo many carbs at dinner di inner – iti helps my digestion and how I feel in myself in the evenings. even But after the Olympic Olympi ic final, I had two big slices of pepperoni pizza – it was so greasy it looked like itit was waa bleeding – and iitt was ab absolutely amazing.

For F me, it’s a simple pizza p celebration every eve time.

TIME OUT

After being a full-time athlete for five years I was exhausted, physically and mentally. I knew that I needed a break, to remember who I was as a person. I did wallpaperpainting and lampshade-making courses and got back into knitting.

And I was able to go to book club meetings each month!

It reminded me to be a bit easier on myself.

I do put quite a lot of pressure on myself, but if I don’t feel well or I’m not sure that I’m up to it I’ll say, ‘It’s OK, do the best you can.’

154 healthy-magazine.co.uk

The Team GB skeleton racer and Olympic gold medallist, 29, on living a balanced life

NEW CHALLENGES

I recently got into cycling. I’m not very good at all! It’s amusing to other people because they expect an elite athlete to be good at everything sports-wise, but I really enjoy not having an end goal – it’s nice just to ramble along and see the world. I also really enjoy yoga.

I can’t do many of the poses, but I really like the process of going through each movement and seeing how it feels in my own body. And one goal for next year is to try adult gymnastics classes.

TRAVEL ESSENTIALS

My kit bag is filled with my yoga mat and lots of tea bags! It also contains my own cupping set – an age-old therapy, it’s good at loosening muscle fascia. I like to start with this, then go on to using a foam roller, stretching or yoga. When I’m away I’ll go online and find a good yoga video. I just got into loose teas, so bought one of these infuser spoons with a super-aggressive spring action, for a strong brew. I like a builder’s, but I usually have Earl Grey or rooibos.

Words Samantha Simmonds. Photographs Instagram.com/therealyarnold, iStock

FOUR

LIZZY YARNOLD