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Joe Wicks’ proteinpacked recipes Turn back time – with top superfoods

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Healthy gift ideas for Mother’s Day, quick and healthy food swaps, fantastic giveaway prizes, readers’ health questions answered, plus all the latest natural health news and research 25/02/2019 19:06


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Inside your

healthyliving

Your health

March 2019

24

4 Health News: All the latest news and research from the world of natural health and wellbeing 14 Celebrity Health: Lucy Mecklenburgh talks to Your Healthy Living about her health and fitness regime

14

18 Your Health: Kathryn Danzey highlights some of the best foods to eat to look and feel younger 24 Your Health: Opt for the healthier choice with these top swaps 36 Your Nutrition: Velile Ndebele takes a look at some of the best foods and supplements for a healthy bowel

Yours for free 5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!

Your living 26 Your Look: Give your tresses some love with these tips from the natural haircare experts 34 Your Body: Stephanie Hazelwood explains how to get fit without going to the gym 47 Your Mind: Mindfulness, positivity and upbeat thinking

Your food 40  Your Food: Get your fill of veggie protein with these delicious recipes from the Body Coach, Joe Wicks

Your experts 16 Health Q&A: Our experts answer your questions on disturbed sleep, gluten-free food and the benefits of co-enzyme Q10 32 Your In-Store Advisor: Independent health store advice on Mother’s Day gifts from As Nature Intended

40

Hello...

Spring is in the air and I think we’re all feeling a bit brighter and more hopeful now that the long winter months are behind us. Our thoughts may well be turning to the summer time and perhaps wanting to get a bit healthier and fitter. Our celebrity interviewee this month, Lucy Mecklenburgh, has some great tips for those of you who are wanting to embark on a new fitness regime (see page 14). One of her pieces of advice is to make small changes, which is the theme of another of our features on page 24, where we offer suggestions for quick and simple ways to make your diet a little healthier. Our recipes this month come courtesy of the Body Coach, Joe Wicks, who talks to us about the importance of protein, and shows us some delicious vegetarian dishes. Our other features this issue look at the topics of natural anti-ageing, the best foods and supplements for bowel health, plus our retailer interview this month focuses on ecofriendly and natural gifts for Mother’s Day. I hope you find it a good read!

Wishing you good health,

Liz Parry | Your Editor

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THE TEAM EDITOR Liz Parry liz@jfnproductions.co.uk • PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi@jfnproductions.co.uk PRODUCTION Kirsten Butler copy@jfnproductions.co.uk DESIGN Anthony Sihapanya anthony@jfnproductions.co.uk • MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk

Official magazine of Tree of Life, natural health suppliers.

Your Healthy Living magazine is distributed through the largest wholesaler in the natural products industry, Tree of Life. Should retailers require more copies, simply use order code 0003 and these will be delivered subject to availability. Your Healthy Living, JFN Productions Ltd, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2019 Published by JFN Productions Ltd. Information in Your Healthy Living Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle. Follow us on Twitter: @YHLMag

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Health News

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Read more health news at www.yourhealthyliving.co.uk

A healthy gut could help to stave off heart disease Eating a diet that encourages a healthy gut microbiome and avoiding central obesity (fat in the stomach region) are among the many dietary and lifestyle factors that may help to protect against heart disease and stroke. This is according to the findings of a new Task Force report from the British Nutrition Foundation (BNF), entitled Cardiovascular Disease: Diet, Nutrition and Emerging Rask Factors: 2nd Edition. Scientific research shows that eating plenty of wholegrains and other fibre-rich foods is important for a healthy gut, but the Task Force report highlights that the fermentation of fibre by our gut bacteria may also influence our risk of heart disease. Sara Stanner, Science Director at the BNF and editor of the Task Force report said: “As a nation we’re consuming well below the recommended intake for fibre. Eating plenty of fruit and vegetables, choosing high-fibre or wholegrain varieties of starchy carbohydrates, and eating plenty of pulses, like beans, peas and lentils, will contribute to fibre intakes and can help to keep your gut healthy and decrease your risk of heart disease.” It’s known that being overweight increases your risk of heart disease and stroke, but where you carry any excess fat is also important in determining the risk of heart disease and stroke. The new Task Force report explains that people who have excess fat around the stomach are at increased risk because the cells secrete a number of substances that can contribute to risk. Stanner said: “Regardless of height or BMI, people should try to lose weight if their waist measures more than 94cm (37ins) for men and 80cm (31.5ins) for women.” The evidence for other emerging risk factors that may increase risk – such as being sedentary for long periods, and poor diet in pregnancy – were presented at a conference for academics and health professionals to launch the Task Force report in London.

Diary date. 23 and 24 March VegfestUK Brighton The Brighton Centre

After launching 10 years ago in Brighton, VegfestUK is returning to the Brighton Centre this month to kick off the first of its UK dates. The event is set to feature live cookery demos, a yoga and wellness zone, a food village serving delicious plant-based foods, a kids area, live music and 230 stalls offering the best in ethical lifestyle products. brighton.vegfest.co.uk

73% of women feel that stress is having an impact on their fertility. Source: Stork

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Your Giveaways GUT RECONDITIONING

PROVEN BENEFITS

Good for your heart CardioMato contains natural Tomato Nutrient Complex™ + thiamine, which contributes to the normal function of the heart. Backed by new scientific research, CardioMato shows proven benefits and measurable results in just four to six weeks. Five readers will win a two-month supply of CardioMato, worth £36 each. DRAW CODE: YHL-CARDIO-0319

EVERYONE WINS!

Natural health products

Biodynamically fermented gut supplement Micromax is a biodynamically fermented live gut food supplement containing over 30 species of aerobic and anaerobic microbes that can synergistically help optimise gut bacterial populations. The fermentation process used for this gut re-conditioner involves 40 different wild Alpine herbs and organic molasses (used up in fermentation). Three readers will each win a bottle worth £39.95. DRAW CODE: YHL-MICROMAX-0319

WIN! FREE PRIZE DRAWS

Good Health Naturally stocks a wide range of supplements and natural health products such as MaxiFocus, the Krill Miracle and Magnesium Oil Ultra. Six winners will receive a £50 voucher to spend in the online store, plus every entrant will win a £5 voucher off a £15 spend. DRAW CODE: YHL-GHN-0319

££££s worth of fantastic health products to be given away this month. Enter the free draws today!

SUSTAINABLE ALTERNATIVES ORGANIC GOODNESS

Glossy vegan lip balms Swedish brand Good Boom has launched its range of vegan Skin Food glossy lip balm colours. Meticulously sourced ingredients are designed to feed your lips with natural, organic goodness, all produced using green renewable energy. Four readers will win two lip balms, worth over £5 each. DRAW CODE: YHL-GOODBOOM-0319

Reusable and recyclable The Dearest Fannie Ditsy Cloth helps to cut down on waste, chemicals and money. It delicately removes all make-up with just water – you pop it in the wash and it comes out brand new. Three lucky readers will each win three packs of Dearest Fannie Ditsy Cloths and a pack of reusable straws, worth £47.50 in total. DRAW CODE: YHL-DITSY-0319

HOW TO ENTER CLOSING DATE: 31 March 2019 WEB

Just visit www.yourhealthyliving.co.uk

EMAIL

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and enter your details and the Free Draw Code (eg YHL-GHN-0319) with the Free Draw Code (eg YHL-GHN-0319) in the email subject box.

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with the Free Draw Code (eg YHL-GHN-0319) to: Reader Offers, Your Healthy Living, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN. (Entries on postcards or sealed envelopes only please.) Also, please note that you can enter multiple giveaways on one postcard.

Your Healthy Living Prize Draw Terms & Conditions You may enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details may be utilised by companies connected to JFN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk Follow us on Twitter: @YHLMag

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Health News

5 minutes with...

Marta Anhelush, nutritional therapist and Clinical Nutrition Manager at BioCare

What is your philosophy on health and wellbeing?

Having now been in the industry for a few years, I’ve already seen a few shifts in our nutritional recommendations. Nutrition and health are a huge area of research and new studies are coming out every day, sometimes challenging the way we think. That’s why I am very open minded and don’t favour one diet over another. Instead, I try to help people make the changes that would fit their lifestyle and genetic profile.

What is your top tip for natural health?

I believe that the most detrimental factors in disease are stress and lack of movement, and even the best of diets is not going to be enough if you have a sedentary lifestyle and are constantly stressed. You don’t have to go to the gym or meditate every day. Find something you enjoy that will be easy for you to integrate into your daily life. That way those changes are more likely to last. This could be anything from finding a new hobby, or even doing something you enjoyed in childhood but you don’t do anymore, to participating in group sport, listening to music or going on a country walk. Being able to enjoy the simple things in life, that don’t come with a price tag, is a forgotten skill in our society, but something we should all be trying to do for the sake of our general health and mental wellbeing.

If you had to choose one healthy food, what would it be and why? This is a tricky question as there are so many nutrient-dense foods that I love and would recommend to everyone, so I feel like saying, “Feed your bugs” instead! The trillions of microorganisms that reside in the gut love fibre and the more types the better. Having a healthy balance of bacteria can have multiple health benefits, from supporting digestion to improving mood, aiding weight loss and supporting cardiovascular health. The best sources of fibre include onions, leeks, green leafy vegetables, chicory, artichokes and pulses. You can also add prebiotic powders to your diet; look out for those with good combinations that include fructooligosaccharides (FOS), pectin, arabinogalactans or resistant starch.

For more information, visit www.biocare.co.uk

New findings about fat cells Researchers have discovered that fat cells in the human body work different ‘shifts’ throughout the day. The researchers from the University of Surrey found that fat cells have their own ‘internal clocks’ and circadian rhythms, which affect critical metabolic functions. Misalignment of ‘human clocks’ with each other and the environment is believed to be a major contributor to obesity and poor health. Fat cells play an important role in our body, acting as energy stores and controlling metabolism and appetite via hormone secretion. The findings of the study showed that the body’s fat cells naturally complete their functions at different times during the day, meaning that this could have an impact on metabolic processes. Lead author, Dr Jonathan Johnston, said: “This provides us with more information about how human metabolism changes across the day and possibly why the body processes foods differently during day and night.” The research was published in the journal Scientific Reports.

Brain training apps could help alleviate symptoms of depression A new study has revealed that brain-training apps could help alleviate symptoms of depression. The report, which was conducted at Queens College of the City University of New York, indicates that computerised cognitive training is linked to significant improvements in mood, cognition and everyday functioning. The study involved 46 young adults who showed mild to moderate depressive symptoms, including depressed mood, loss of interest, concentration and energy and difficulty sleeping. These participants trained using the Peak brain training app on their mobile devices five days per week over an eight-week period, with their depressive severity, everyday functioning and cognition evaluated pre and post-training. By the end of the study, the group showed significant improvements in both self and clinician-rated depressive severity, everyday functioning and cognition. The results were published in the Journal of Affective Disorders.

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DISCOVER NEW ANCIENT MAGNESIUM FOR BEST HEALTH

From the depths of the ancient Zechstein Sea, we bring you our unparalleled range of ‘ultra-pure” genuine Zechstein magnesium chloride products, each one meticulously manufactured using only the highest quality ingredients to help naturally boost magnesium levels and support a multitude of normal body processes.

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Health News A.Vogel Recipe of the month your

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Social types? We want you!

Love Your Healthy Living? We want you to share the love over on our @YHLMag social pages. Enjoying the magazine on your lunch break, on the bus or even in a far flung exotic destination? We’re a nosey bunch and we want to see. Plus, if we love your photo then you could win an exclusive hamper.

WIN!

Send us your pictures of YHL and you could be in with a chance of winning this fab bundle of healthy goodies! Don’t forget to tag us on social: @YHLMag. You might get featured in next month’s social round-up! Simply tag us or DM us your image by 16 March to feature in the April issue.

win this Biotta apple beetroot and ginger salad

One to watch… @chessiekingg Chessie King is a London-based presenter, body positivity spreader and fitness guru. She is constantly infecting the world (and our social media feeds) with energy, happiness and colour! Chessie, who is known for her ‘no nonsense’ approach on Instagram, is loved by her followers for the realness and honesty of her uploads. If it’s inspiration and motivation that you want, she will not disappoint! Facebook “f ” Logo

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Ingredients n 2 large fresh beetroots, roasted and peeled n 2 large apples, cored and cut into bite-sized chunks (we recommend Gala, Golden Delicious or Granny Smith) n Juice of ½ orange n 2 tbsp Biotta Apple Beet Ginger Juice n ¼ tsp of each: coriander, cinnamon and nutmeg n ¼ tsp sea salt n Black pepper n 2 tbsp olive oil n 2 spring onions, thinly sliced Method 1. Preheat the oven to 190°C. 2. Roast the beets for about 45 minutes to 1 hour and then peel them. 3. Toss the apples in a little olive oil in a cast iron skillet pan and pop them in the oven for about 15 minutes to soften. 4. Cut the beets to about the same size as the apples. 5. In a small bowl, whisk together the Biotta Apple Beet & Ginger juice, orange juice, coriander, cinnamon, nutmeg, sea salt and pepper. Add the olive oil gradually as you keep whisking. Set the dressing aside. 6. When the apples are done, transfer them to a bowl and chill in the fridge for about 10 minutes. 7. When the apples are cooled, toss them with the beets in a medium-sized bowl. Add the dressing and mix with a wooden spoon to combine. Add the spring onions and mix to distribute them evenly. 8. Serve immediately, or chill it to serve later. 9. Enjoy! Fancy some more easy to make, tasty recipes? Join the Biotta 7 Day Juice Boost; a free feel-good, nutritiously complete plan. www.avogel.co.uk/juice-boost

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Health News your

Editor’s Choice your

healthyliving This award-winning Ancient Magnesium CBD Cream from Good Health Naturally is the first of its kind in the UK to combine the powerful benefits of ‘ultra-pure’ Zechstein magnesium chloride with 100 per cent natural CBD oil and OptiMSM. Successful testing has shown that this unique blend of nutrients, when absorbed through the skin as a topical supplement, can dramatically improve cellular magnesium levels and could help provide relief from pain, skin disorders, mental health and much more!

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“ How I learned to love exercise”

Healthy gift ideas for Mother’s Day, quick and healthy food swaps, fantastic giveaway prizes, readers’ health questions answered, plus all the latest natural health news and research

Subscribe now and get a free gift! When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift – a Pana Chocolate Thank You gift box worth £13.90. These decadent chocolates are glutenfree, dairy-free, soy-free and refined sugar-free. Each gift box contains four chocolate bars in the following flavours: coconut and goji, nuts, fig and wild orange and sour cherry and vanilla. Subscribe today at www.yourhealthyliving.co.uk/subscribe

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Training Successful Practitioners

Eggs encouraged as nutritious food for youngsters A new research review advises parents to make sure their babies are given eggs once they start weaning – not only to obtain vital nutrients but also to reduce the risk of developing an egg allergy. The new paper, published in the Journal of Health Visiting, reports on recent changes in official advice on both food safety and allergy, which mean that eggs – even when runny – are now actively encouraged as a highly nutritious food for both young babies and pregnant women. The paper also highlights recent research on some little-known nutrients found in eggs which are particularly important in pregnancy, infancy and early childhood, including several crucial to brain development – iodine, choline and docosahexaenoic acid (DHA) – which many people in the UK may be lacking. In 2018 the government’s Scientific Advisory Committee on Nutrition (SACN) recommended that eggs can be given to babies from around six months, when weaning should begin, and then should be included regularly in their diet, to avoid increased risk of developing egg allergy later in childhood. Follow us on Twitter: @YHLMag

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Postgraduate & Short Courses also available Part time and full time studies NEW Study in class or online

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Health News The Essential Guide to Food for Health by Robert Duffy (£12.99, Need2Know,)

This new book is full of practical advice on how to achieve a healthy, nutritious diet without breaking the bank, including useful meal plans for a range of health conditions. It will encourage you to become your own ‘food doctor’ by using food to lower cholesterol, alleviate arthritis, lower the risk of heart disease, improve memory and much more.

Diary date.

11 to 24 March Cambridge Science Festival Cambridge At this year’s festival, food is a hot topic, with events on the programme looking at issues such as whether diets really work, to making healthier, more sustainable food choices in a world with an ever-increasing population, and the latest research into the gut-brain link. www.sciencefestival.cam.ac.uk

BOOK SHELF

We take a look at some of the newest natural health reads

The Keto All Day Cookbook

by Martina Slajerova (£14.99, Fair Winds Press) Keto is the top-trending supportive diet. Bolstering its reputation is research that strongly suggests that a keto diet may help reverse diabetes, obesity, cancer, and the effects of ageing. In The Keto All Day Cookbook, best-selling author and creator of the KetoDiet blog Martina Slajerova compiles her best recipes to help you stay the keto course.

Focus on food waste and recycling a positive step forward Positive steps have been put in place by the Government to tackle food waste, cut plastic pollution and encourage recycling. A series of consultations has been launched by the Government which will reportedly make up a key part of its upcoming Environment Bill, to be introduced later this year. The measures included in the proposals include packaging producers paying the full cost of dealing with their waste, more consistent household recycling, and a Deposit Return Scheme for cans and bottles. The consultation also includes a tax on plastic packaging that does not meet a minimum threshold of at least 30 per cent recycled content. The Chartered Institute of Environmental Health (CIEH) has welcomed the move, saying: “This focus on reducing waste and boosting recycling is a very welcome step forward. Climate change and ecological and environmental degradation is reaching crisis point. These are critical public health issues. Recycling and reducing waste is imperative as part of the response needed to meet these challenges.”

The Nude Nutritionist by Lyndi Cohen (£14.99, Murdoch Books)

In this new book, dietitian and nutritionist Lyndi Cohen strips back complicated nutrition advice to teach you how to live healthily without constantly thinking about food. With over 50 easy recipes, you’ll be inspired to eat well to boost your mood and balance your hormones, so that you'll feel lighter and more energetic every day.

The Metabolism Reset Diet

by Alan Christianson (£14.99, Hay House) Dr Alan Christianson, top naturopathic physician and best-selling author of The Adrenal Reset Diet, introduces a four-week cleanse that heals damage to the liver, helping readers unlock the key to rapid weight loss and lower blood sugar.

Lost Connections by Johann Hari (£8.99, Bloomsbury) Johann Hari’s groundbreaking bestseller offers a new way of thinking about the depression and anxiety epidemic. The book shows that once we understand the real causes we can begin to turn to pioneering new solutions – ones that offer real hope. It reveals a radically new way of thinking about mental health. 10

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25/02/2019 12/02/2019 19:08 11:40


Health News

Berries could help narrow the ‘folate gap’

Cancer nutrition study launching in Scotland

Maintaining a healthy diet and being physically active are important steps for cancer survivors, and this is the focus of a new study being launched across the North of Scotland. The new study, which is being overseen by Robert Gordon University (RGU) and CLAN Cancer Support, invites men and women who have completed their cancer treatment to attend the two-day course – EatWell@CLAN – in either Aberdeen, Elgin or Kirkwall, with dates taking place over the next two months. The course will be made up of small, supportive groups and will include presentations from health professionals, practical activities and group discussions with other individuals who have been through a cancer diagnosis and treatment. A team of researchers from RGU’s School of Pharmacy and Life Sciences and School of Nursing and Mifwifery will collect data from each of the participants and hope to identify barriers people may face in achieving their dietary and physical activity goals, and possible solutions. This will inform the development of a future study to improve diet and physical activity in cancer survivors. Anyone interested in taking part in the course and research study can contact Dr Lindsey Masson for more information at l.f.masson@rgu.ac.uk or on 01224 262856.

The UK is currently experiencing a folate ‘gap’, particularly in woman of childbearing age, whereby people are not getting enough folate in their diet. However, new research shows that eating berries could help to narrow this gap. Folate, also known as vitamin B9, is an important water-soluble vitamin that needs to be obtained from the diet to support good health. Folate status has been linked to cardiovascular and cognitive wellbeing and has a crucial role to play in women of childbearing age and early pregnancy, with shortfalls being linked to the risk of spina bifida (known as neural tube defects). Recent data from the UK National Diet and Nutrition survey show that blood folate levels have dropped over the last nine years. Dietary guidelines advise men and women aged between 15 and 64 to aim for 200µg of folate daily. It is recommended that women of childbearing age take a 400µg folic acid supplement daily until the twelfth week of pregnancy. At the moment, daily intakes of folate from food sources average just 193µg for girls aged 11 to 18 and 205µg amongst women of childbearing age (16 to 49) with around 1 in 10 (8 per cent) having intakes below the Lower Reference Nutrient Intake (the level below which deficiency may occur). New research published in the journal Food Chemistry has shown that berries are excellent providers of folate with strawberries and blackberries providing the highest amounts of total folates: 93 to 118 µg per 100g, which is a quarter of a typical punnet.

Did you know ?

Dog owners – in particular, people without partners – have a lower risk of cardiovascular disease. Source: Scientific Reports

AFTER MORE HEALTHY NEWS?

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Try this! Panda Liquorice original bars are the perfect healthy on-the-go snack available in a handy multipack of four to take to work or school. Tell me more! Panda Liquorice has been on sale in the UK for an impressive 37 years and the liquorice itself has been in production in Finland since 1927 at a factory steeped in liquorice production and expertise. The Panda Liquorice range, manufactured by Orkla and distributed by Bravura Foods, is made with all natural ingredients and is a big favourite with vegetarians, vegans and slimmers in the UK. Available from? Independent health food stores. Visit www.bravurafoods.com

What’s new? Swedish brand Good Boom has launched its range of vegan ‘Skin Food’ lip balms. Tell me more! The balms are packed with meticulously sourced ingredients, designed to feed your lips with natural, organic goodness, produced using green renewable energy. The range includes Bloody Captain Orange, with African Mongongo oil and Sleeping Bunny Rabbit with lavender and valerian. How much? £4.99. Available from? Leading independent health and beauty stores, pharmacies and www.goodboom.uk

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suffered at a minor level for short periods of time, is often a factor in other problems such as bloating, abdominal discomfort, and lethargy. Tell me more! Linoforce Granules is a traditional herbal medicinal product used for the short-term relief of occasional constipation, exclusively based upon long-standing use as a traditional remedy. Always read the leaflet. How much? £13.99. Available from? Independent health food stores nationwide. Visit www.avogel.co.uk

You`ll Great buys at your health store

Did you know? uHemp are the largest full plant CBD (cannabidiol) extract producer in the EU and the first official vegan certified CBD producer in the world. Tell me more! Since 1999 they have produced the highest quality CBD extract from organically grown Cannabis sativa L. within the EU for private corporations. The crops are grown under government licence to GMP specification. uHemp are the world’s oldest white label CBD manufacturer. They produce CBD to exact specification under the strict supervision of PhD scientists. Local, national and international distributors required. Available from? Independent health food stores. Visit www.uHemp.eu Follow us on Twitter: @YHLMag

Get going! Constipation, even when

Wise buy! Thompson’s Slippery Elm Food has been available for over 100 years. Why should I try it? It is a unique, easilydigested beverage or food and is ideal for those with a delicate digestive system as it lines and protects the intestinal walls. Tell me more! Slippery Elm Food should be tolerated by the most sensitive stomach and may even help aid sleep. Available in Unmalted and Malted, retailing at £5.99 for a 454g box. Available from? Independent health food stores. Call 01453 751395 or visit sunshinehealthshop.co.uk

Have you tried? Vitabiotics Wellwoman Vegan. Why should I try it?

Wellwoman introduces its first ever comprehensive vegan supplement for women. The specially developed multivitamin provides a unique blend of 23 nutrients to help safeguard dietary requirements for those following a vegetarian and vegan diet, including vitamins B12, C and D. It also contains higher levels of iron plus vitamin B6 and pantothenic acid which help to reduce tiredness and fatigue. How much? £10.85 for 60 capsules. Available from? Boots, Holland & Barrett, pharmacies and health food stores. Alternatively order online at www.wellwoman.com

March 2019 www.yourhealthyliving.co.uk

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Celebrity Health

“How I learned to

c r e x e love

L

ucy Mecklenburgh first appeared on our TV screens in the reality TV show The Only Way is Essex. She has also appeared on the BBC One show Tumble and Channel 4’s Celebrity Island with Bear Grylls. She authored the diet and fitness book Be Body Beautiful and founded her own online personal training and nutrition website, Results With Lucy.

I haven’t always loved exercise and healthy living. I used to enjoy sports and dance lessons at school but, when I left, I did the usual thing of going to college and I stopped doing exercise. My diet was rubbish and I had no energy. I put on weight, I felt lethargic and my skin was awful. I knew I needed to do something about it. Then I met Cecilia Harris, who has been my personal trainer for many years as well as my business partner. She trained me a couple of times a week, through one-on-one sessions, and we did HIIT-based training. She helped to change my diet and I just fell in love with the way that exercise made me feel. It changed my life and I haven’t really looked back since. That was about seven years ago now.

Lucy Mecklenburgh talks to Liz Parry about her health and fitness regime Image of Lucy Mecklenburgh: © Results With Lucy

content, and six years on it’s still going strong. Now we’ve got everything from Pilates to yoga to HIIT, boxercise and dance.

The way that Cecilia got me to enjoy exercise was through variety. I’d tried workout DVDs in the past and liked them for a while but then I’d get bored. They were great for kickstarting my fitness in January but when you’ve done the same 50-minute workout several times you start to need a bit more variety. We started off doing half an hour HIIT sessions and they were always different. I don’t think I’ve ever done the same workout with Cecilia in seven years.

I tend to work out around five times a week and I’ll do anything from 20 minutes to an hour. It’s usually HIITbased training, with a bit of weight training, Pilates and barre. I would love to enjoy yoga but me and yoga have a bit of a love–hate relationship. I’m not very good at relaxing – it’s one of my weaknesses. I find that a lot of people either love Pilates or yoga and I’m very much more a fan of Pilates.

“When it comes to my own diet, I try to live by the 80:20 rule.”

When it came to changing my diet, Cecilia’s advice was not to overwhelm myself and to change just one thing at a time. Previously I didn’t eat breakfast, and I’d have a couple of chocolate biscuits and a cup of tea at 11 o’clock because I needed some sugar and some energy. My diet was really beige – it was all pasta, sandwiches, toast – that kind of thing.

I decided to set up Results With Lucy because of all the problems I faced when I decided that I wanted to get fit. I’d tried gym memberships but I didn’t really like the gym. I never had the motivation to go and I felt a bit intimidated. I’ve since found out that a lot of women feel the same. Also, a lot of people don’t have time to get to the gym, they struggle to get childcare or they don’t want to have to sign up to a long gym contract. So, when I started posting bits and bobs on social media, people would ask me to post more so that they could follow the workouts that I did. I realised that there was something in it.

Cecilia encouraged me to start having breakfast, which was a massive change for me. She also got me to add more vegetables to my meals and to experiment more in the kitchen. She encouraged me to get more colour into my diet.

I liked the idea of setting up an online fitness platform with lots of different content which we could change every week. So, we uploaded 30 of our favourite workouts and overnight we had hundreds of subscribers. We kept on putting up more

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When it comes to my own diet, I try to live by the 80:20 rule. So, from Monday to Friday I’m quite strict. I don’t have any fast food or processed food. I’ll have a veggie omelette for breakfast, for lunch I might have a chicken salad and maybe I’ll have a Thai green curry for dinner. I make everything from scratch and I make sure that I have plenty of vegetables. At the weekend I’m very chilled out. I love food and I think it’s there to be enjoyed. If I fancy a pizza or a bowl of pasta then I’ll have it. That’s what works for me – being strict during the week and a bit more relaxed at the weekend. I do enjoy cooking but I have around a 30-minute limit and then I get bored. One of my favourite recipes to make is a dairy-free chicken and mushroom pie. I can’t really have too much milk and I always used to find that a lot of recipes always had cream in. So I invented a recipe with coconut milk and filo pastry and it’s absolutely amazing served with lots of green veg. My top tip for anyone wanting to get a bit fitter and healthier would be not to overwhelm yourself. People often end up

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Lucy Mecklenburgh

cise�

vowing to train every day and cutting out too many things in their diets and that can be overwhelming. I say take baby steps and change just one thing at a time. Maybe start with trying out a new workout class or start doing a daily walk. Getting a workout buddy can really help. Then, take a look at your diet. Cut down the amount of sugar you have in your tea and try to incorporate more fruit and vegetables. Little changes can make a huge difference.

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Lucy Mecklenburgh is co-founder of Results with Lucy, a comprehensive online fitness, nutrition and health platform. For more information please visit resultswithlucy.com

March 2019 www.yourhealthyliving.co.uk

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Your Health

&A

Your health

You asked: “My son has been diagnosed with coeliac disease. I want to ensure that he has fun at friends’ birthday parties without worrying about food. What do you recommend?”

GEMMA HURDITCH ANSWERS: “Gluten is so prolific in our diets, and particularly in party food, that it is unrealistic to expect there to be a great deal of choice for your son without you providing it. We cannot recommend the gluten-free versions of foods such as biscuits and cakes because they are generally highly processed, devoid of nutrients and very high in sugar; plus the rice flour in these products is increasing our arsenic consumption. Your son could choose (or make with your help) a few special treats so he feels less left out of the party food. Could he take with him a special party food lunch box that has all the treats he can safely have? Provide a few extras in case friends want to try what he is eating. However, as nowadays more and more children appear to have some form of allergy or intolerance to food, your son may not feel too left out, after all! When it’s your turn to host, you could make it all coeliac-friendly, using a coloured plate system where, for example, all of the foods that are gluten-free are on green plates, and the foods he must avoid are on red.” n Naturopath Gemma Hurditch lectures for CNM (College of Naturopathic Medicine). CNM trains students for successful careers in a range of natural therapies in class and online. Visit www.naturopathy-uk.com

You asked: “What are the most common causes of poor sleep or sleep disturbance?”

You asked: “What is Coenzyme Q10, who can benefit from it and why do we need it?”

KEELEY BERRY ANSWERS: “In our increasingly ‘always on’ culture, we can all be guilty of a little too much screen time. Blue light technology is one of the most common causes of disturbed sleep and even struggling to wind down in preparation for slumber. Switching off your phone and other tech at least an hour before bed will give you a better chance at a restful night’s sleep. Many people can often overlook nutrients – and deficiencies – as a common cause for poor sleep, too. For example, low levels of magnesium in the body have been known to impact on our sleep cycles. Magnesium is a natural relaxant and can counter stress by stimulating the GABA receptors in your brain. When your GABA levels are low, your brain can get stuck in the ‘on’ position and it becomes difficult to switch off. Our modern lifestyles make it tricky to maintain healthy magnesium levels through diet alone, meaning that for many people it’s important to supplement. When it comes to combating disturbed sleep, supplementing magnesium transdermally (through the skin) – such as taking a magnesium-rich bath – is a great way to soothe the mind and muscles.” n Keeley Berry is a nutritional expert and NPD Executive at BetterYou. Visit www.betteryou.com

JAYNE WILSON ANSWERS: “Coenzyme Q10 is a vitamin-like substance that is found in all of the body’s cells but in especially high concentrations in organs that have a high metabolic rate, for example the heart, liver and kidney. Although it is produced in the body, levels of Coenzyme Q10 decrease with age. Coenzyme Q10 comes in two forms: ubiquinol and ubiquinone. Ubiquinol is the most abundant form in the body. Ubiquinol and ubiquinone come from the words ‘ubiquity’ and ‘ubiquitous’ which derive from the Greek term for being ‘everywhere at once’. Coenzyme Q10 is naturally present in foods such as organ meats (for example liver and kidneys) and also in oily fish like mackerel and sardines as well as beef, soy oil and peanuts. Coenzyme Q10 is fat-soluble, so it is better absorbed when taken with a meal that contains oil or fat.” n Jayne Wilson is a wellbeing expert for www.wassen.com

Email your questions to liz@jfnproductions.co.uk You can also write in with your queries: Your Healthy Living Q&A, JFN Productions, Unit G2, Blois Meadow Business Centre, Steeple Bumpstead, CB9 7BN. Facebook “f ” Logo

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Supplementing magnesium through the skin aids absorption and relaxes body and mind, for a restful night’s sleep.

Available in all good health stores, pharmacies and online at betteryou.com

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Your Health

Turn back

time

Kathryn Danzey looks at some of the best foods to eat to look and feel younger

N

ature has given us an abundance of amazing fruits, vegetables, nuts and pulses to promote health, and beautiful skin is a reflection of this. These foods may be relatively simple, at least in terms of their packaging, yet they actually contain all sorts of goodness, including antioxidants, vitamins, minerals and fibre. However, before we delve a little further, I want you to try to remember this important piece of advice: when it comes to our diet and our lifestyles, there is no one size fits all, and there is no one food that may work wonders. We’re all individuals, and what suits one person may not suit you. If you feel unsure, try to take a step back and listen to your body, seeing how you respond to different foods. We also need to remember that, while our diet is important, the foods we eat are just one aspect of our wellbeing. Health is also interlinked with our stress levels, choice of career, fitness and the relationships in our life.

Superfoods for youthfulness

The first step is to load up on superfoods for youthfulness. These are the ones to add to your shopping list:

Green, leafy vegetables

Green, leafy vegetables, such as spinach and kale, have earned their superfood status for a good reason. The water, vitamins, minerals, and phytonutrients found in these highly nutritious foods boost blood circulation throughout the body, including the skin. Our favourite green friends are also packed with antioxidant-rich vitamins that protect against oxidative stress. Eating a diet rich in greens will not only give you beautiful, clear skin, but will also help to balance out blood sugar levels, too.

Swiss chard

One of my favourite greens is Swiss chard, which is high in the antioxidant beta carotene, as well as vitamins A, C and vitamin K, which protect the brain and nourish the skin. It also contains at least 13 polyphenols, while the beautiful, deep red colour of its stalks and leaves comes from a potent antioxidant. It’s also full of indole-3-carbinol, which has attracted great interest for its nutrition density. Because of this, try dosing up on Swiss chard one or two times a week. 18

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Your Health and reproduction. Of course, there needs to be more work carried out in this area before we can really sing their praises. Yet, mushrooms are also rich in beta-glucans, which gives our immune system some muscles to fight off colds, flu and viruses, and they also contain a polysaccharide that can hydrate and plump the skin.

Broccoli

Broccoli is a powerhouse of antioxidants with flavonoids, carotenoids, vitamins and minerals. Together, these work to fight off nasty free radicals to slow down skin ageing. One particular ingredient found in these leafy green trees, glucoraphanin, helps to renew skin cells and repair skin damage. However, to maintain as many of the nutrients as possible, you should steam broccoli and, when buying, choose the deepest green florets. This is because the darkest, greenest stalks contain higher levels of carotenoids than the paler branches.

Nuts

Nuts are one of your complexion’s best friends! They are packed full of body-loving fats which are amazing for keeping our skin super nourished. In fact, reaching for a small handful of nuts at snack time can also do incredible things for your body by improving blood sugar and cholesterol levels. And, really, you can take your pick of nuts – they all have benefits and are rich in vitamin E and magnesium. They’re also a fantastic source of protein for vegetarians and vegans. And, as an extra top tip, if you find nuts difficult to digest, try soaking them in water overnight. While all nuts are good for us, my favourites include walnuts, almonds and Brazil nuts. Walnuts are rich in omega-3 for brain, heart and skin health. Meanwhile, almonds are high in vitamin E, arginine, magnesium, copper, manganese, calcium and potassium, which are all key nutrients for heart health. They also support healthy cholesterol and blood pressure levels. Finally, Brazil nuts give us the richest source of selenium, which is hard to find in other foods. Selenium helps to balance out our mood and is an excellent antiinflammatory. Research has also shown that there is a link between a thyroid metabolism and selenium deficiency.

Berries

Berries may be tiny, but they pack a pretty hefty punch. In fact, these delicious, juicy fruits are nutritional powerhouses. All dark-skinned berries contain large amounts of antioxidants and antiinflammatories, including quercetin. Quercetin is particularly powerful and fights inflammation throughout the whole body. Wherever you can, try to eat fresh, organic berries. However, if cost is an issue, the freezing process does little to damage their potency, and they work out far kinder to our wallets! Goji berries have been used in India for thousands of years to boost energy levels, support vision and improve sleep and kidney function. Blueberries have been shown to help with concentration and energy levels. Raspberries are high in vitamin C, quercetin and also gallic and ellagic acid. Both of these acids help to fight cancer and are powerful anti-inflammatories.

Celery

Celery has been shown to reduce blood pressure, and is also a fantastic antioxidant and anti-inflammatory. Recent studies show that it can even help to reduce inflammation in the digestive tract. What’s more, it has mild diuretic properties, which can help to eliminate puffiness in the eyes and jaw line. Say goodbye to a tired, weary face! If you’re not eating celery raw or juicing it and blending into smoothies, then steaming is the best method to prepare. I also recommend planting celery seeds, since the seedlings make an amazing addition to salads.

Salmon

Salmon is renowned for being a fantastic source of omega-3, which is thought to reduce inflammation in our joints and prevent heart disease. These same omega-3s make it an excellent skin food, and it’s also rich in DMAE (dimethylaminoethanol) to naturally firm the skin. As well as this, salmon contains special bioactive peptides which are beneficial for our bones and joints. By enjoying fish or seafood once a week, we can even lower our risk of cognitive decline as we age.

Turmeric

Turmeric is wonderful for adding earthiness, colour and vibrancy to your dishes. Yet this super spice is also an incredibly powerful anti-inflammatory and comes with heaps of health benefits. In fact, turmeric has been used for centuries as a natural remedy since it has many healing properties, which are often credited to its high levels of curcumin. However, studies have shown that even without curcumin, turmeric can work its healing magic. You see, turmeric is also high in natural fatty acids, which slow down the speed the liver processes them at by 7–8 per cent (curcumin is lacking in these fats). Studies have shown that, as well as being antibacterial, a generous sprinkling of turmeric can help with: the immune system, healthy blood

Mushrooms

Marvellous mushrooms are an excellent source of selenium, copper, niacin, potassium and phosphorous. However, their cell walls are indigestible until heated, so make sure you cook your mushrooms first to really reap the rewards. Another clever thing about these funny little fungi is that they can mop up excess oestrogen in the body, which make them potential warriors in the fight against breast cancer. In fact, an early stage tissue culture study published in November 2010 in the Experimental Biology and Medicine Journal found that white button mushrooms, along with four other varieties, significantly suppressed breast cancer cell growth 20

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Top tip!

Use turmeric alongside a sprinkling of black pepper, which can slow the liver’s metabolisation of turmeric, meaning it stays in the blood stream longer. Black pepper can even increase the availability of turmeric by up to 2,000 per cent!

sugar levels, liver function, cognitive function, skin health, inflammation, brain health, joint health, a healthy lymphatic system, keeping our digestive system healthy, gall bladder function and overall wellbeing.

Ginger

Spicy, delicious ginger is part of the same plant family as turmeric, and can work small miracles on our digestive system. The amazing thing is that there are 115 different chemical components hiding in the ginger root, and we can get some pretty impressive benefits from its antioxidants called gingerols. These aptly-named antioxidants help to prevent blood clots and can protect us from both heart attacks and strokes. Want to reap the rewards? You can easily get a ginger fix – and, no, you don’t need to reach for a gingernut biscuit! The best way to enjoy this spice is by drinking ginger tea, or by grating fresh ginger root into a stir fry or smoothie.

Seeds

We should all be sprinkling versatile super seeds, including chia, sunflower, pumpkin and flax seeds, into our diet. These tiny little wonders are all rich in omega-3s and phytonutrients, so they’re important for both super skin and even our wellbeing. Sunflower seeds are delicious mixed into homemade granola or sprinkled over our morning bowl of porridge, and are high in vitamins B and E, copper, phosphorous and selenium. They also hide pretty hefty amounts of vitamin E, which helps to reduce the risk of heart disease. Similarly, pumpkin seeds are rich in protein and vitamin E. Clever chia seeds are rich in zinc, potassium, fibre and omega fatty acids. They’re also a wonderful source of plantbased protein, which makes them a great addition to vegan or vegetarian diets. Finally, flax have all the benefits of other seeds, but are also incredibly high in lignans, which helps to promote healthy cholesterol levels.

Garlic

Garlic comes a pretty close second to turmeric in terms of bodyloving, health-boosting properties. Allicin is just one of garlic’s marvellous medicinal components and is anti-inflammatory and antibacterial. It can even increase the body’s level of antioxidants! The large amount of allicin found in garlic also means that it is anti-fungal and full of anti-ageing, smoothing goodness for the skin. Other studies have revealed it can protect us against heart disease, cancer, strokes and infections. Adapted from The Youth Plan: Look Younger, Feel Great. Here’s How. by Kathryn Danzey. For more information, visit www.rejuvenated.co.uk Follow us on Twitter: @YHLMag

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KEEP THEM GUESSING

We all want to look and feel younger – Right? Well, the secret to preserving our youthfulness could lie in liposome technology. Research indicates that a high-dose of a liposomal nutrient could have an even greater impact on our health and appearance. Our unique liposomal formulas utilise an advanced liposomal nanotechnology to rapidly deliver a powerful dose of nutrients to help provide protection against age related conditions and naturally boost collagen production for healthier, younger looking skin*. ✓ Non-GMO ✓ Non-Soy ✓ Gluten Free ✓ Suitable for vegetarians

and vegans

For more details, ask in store or visit www.goodhealthnaturally.com *CureC contains vitamin c which contributes to normal collagen formation for the normal function of skin.

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Changing the face of beauty: beautivite provides 100

You`ll Great buys at your health store

For Anti-Ageing

per cent pure collagen for women wishing to stay looking younger for longer. A natural route to younger-looking skin, stronger nails and healthier hair, direct from leading UK collagen specialists Arthrovite Ltd. Tell me more! The product increases hydration and elasticity to help offset the early signs of ageing. This unique ‘one ingredient’ product (6,000mg of pure collagen per serving) supplies the amino acids which support the building blocks of skin, hair and nails. Free from gluten, artificial colours, flavours and preservatives, lactose, salt and yeast. Available from? Independent health food stores. Visit www.arthrovite.com and www.beautivite.com or call 0800 0181 282.

Try this! Wassen Coenzyme Q10 and Vitamin E also contains riboflavin vitamin B2, which contributes to normal, energy-yielding metabolism, helps with the reduction of tiredness and fatigue and also plays a role in the normal function of the nervous system. Anything else? It is suitable for vegetarians and does not contain dairy, lactose or yeast. How much? £6.99 for 30 tablets. Available from? Independent health food stores and pharmacies. Visit www.wassen.com Protect Your Skin: with Lyc-O-Mato™. Why should I try it? Keep your youthful

looks with Lyc-O-Mato food supplement, made with natural tomato lycopene, free from any artificial additives. Tell me more! Tomato lycopene has many super powers and recent studies have shown that it is great at protecting your skin from harmful UV damage and photo-damage, and thus staving off lines and wrinkles. How much? £13.49 for 30 capsules. Available from? Your local health food store, www.vitahealthcare.com, Holland & Barrett and Boots stores.

Try this! Paradox is a unique blend of omegas 3, 6 and 9 with powerful antioxidants helping to reduce inflammation naturally. Inflammation is the root cause of many degenerative diseases and by taking a natural anti-inflammatory like Paradox Omega there are no nasty side effects. How much? £9.99 for 60 capsules. Available from? Health food stores, Holland & Barrett and pharmacies across the UK and Ireland. Visit www.paradoxoil.com

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swap shop!

Your Health

Opt for the healthier choice with these top swaps

T

rying to change to a healthier diet can seem overwhelming, particularly if you have a sweet tooth or a love of salty snacks. Making simple swaps from unhealthy to healthier choices is a much simpler way to improve your overall health and wellbeing. Try these expert tips.

SWAP GRAINS…

for fruit and vegetables “Grains are not easy to digest,” says Fleur Borrelli, nutritionist and co-author of the In Sync Diet (www.theinsyncdiet.com). “Wheat products and other similar cereal grains can potentially contribute to chronic inflammation which is at the root of most Western diseases.” Why you should swap: “We can easily get the recommended 30g of fibre we need from vegetables and fruit alone,” says Fleur. “The key is to include a diversity of plant foods with each of your three (or two) meals of the day: This will also increase the diversity of your beneficial bacteria and offer better protection against disease. For example, for breakfast try eggs, with spinach, tomatoes and mushrooms. For lunch opt for salmon with rocket and coleslaw made with red cabbage, carrots, fennel, radishes, apple and walnuts, Brazil nuts and hazelnuts. And for dinner try a stew (meat/vegetarian/vegan) with onion, garlic, red peppers, broccoli, cauliflower, squash, parsley and basil.”

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SWAP DAIRY SOURCES OF CALCIUM…

for Japanese natto “Dairy, like gluten, is difficult to digest,” says Fleur. “This is because of the milk proteins – casein and whey – as well as the milk sugar lactose. By the time we are weaned, most of us lose the enzyme capable of digesting lactose which suggests that we should not be using it as a food beyond this point.”

SWAP CEREAL…

for homemade muesli “Most cereals are based on simple, refined carbohydrates, which spike your blood sugar and leave you feeling hungry shortly after eating them,” explains registered nutritional therapist Fiona Lawson (www. fionalawson.co.uk).

Why you should swap: “With cows being fed on grain-based diets rather than grass, vitamin K is often lacking,” says Fleur. “Vitamin K is vital for the absorption of calcium into bones, i.e. it gets calcium to the correct place in the body. And, equally as importantly, it stops calcium from building up in the wrong places in the body, such as with the hardening of arteries or the build-up of arterial plaques. Natto is a fermented superfood with vitamin K, calcium and other minerals necessary for bone density. Use it in a salad or add it chopped into an omelette at the end of cooking with parsley and tomato.”

Why you should swap: “For a more satiating breakfast, make your own muesli,” suggests Fiona. “Simply combine a few handfuls of oats, a handful each of hazelnuts and pumpkin seeds, a couple of tablespoons of flaxseed and a sprinkle of raisins. Pop the mixture in a mason jar and it should keep you going for most of the week (especially if you pair it with some thick, organic yoghurt). The combination of fat, protein and fibre in this easy muesli will satisfy your appetite and fuel you all the way until lunch.”

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Your Health SWAP WHITE RICE…

for brown rice “White rice has been stripped of fibre and so will hit your blood stream quickly,” explains Dr Marilyn Glenville, leading nutritionist and author of Natural Alternatives to Dieting, (www.glenvillenutrition.com). Why you should swap: “By swapping to brown rice you are having a food with a lower glycaemic index (GI) which is better for your health,” says Dr Glenville. “You are also getting important fibre from the brown rice which is crucial for your digestive function and also can help to control cholesterol. Swap first to brown basmati rice as it is easy to cook and is delicious.”

SWAP POTATOES…

for sweet potatoes “Regular potatoes don’t count as one of your fivea-day of fruit and vegetables,” says Dr Marilyn Glenville, “but sweet potatoes do.” Why you should swap: “Sweet potatoes are packed full of nutrients such as beta-carotene, vitamin C, manganese, vitamin B6, potassium and iron and they are also a good source of dietary fibre,” says Dr Glenville. “The orange colour is due to the beta-carotene content which gives the sweet potato valuable antioxidant properties. Try to buy organic sweet potatoes so that you do not have to peel them because as with most fruit and vegetables much of the goodness is in the skin and with sweet potatoes the antioxidant activity is three times higher in the skin than in the flesh.”

SWAP FIZZY DRINKS…

for kombucha “We all know we should avoid too much sugar, but a fizzy drink habit can be hard to break,” says Fiona. “Diet versions aren’t much better either, as research has linked artificial sweeteners with gut microbiome disruption.” Why you should swap: “Rather than reaching for an afternoon can of coke, why not try a bottle of kombucha?” says Fiona. “This fermented tea drink is brimming with good bacteria and studies have shown that regular intake of fermented foods can help to support gut health. What’s more, if it’s brewed authentically and left unpasteurised, the yeast and bacteria in the drink will have eaten most of the sugar before you get to it! The result is a tart, tangy, effervescent drink that will quickly make you forget about synthetic colas.”

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SWAP PRE-MADE DESSERTS…

for fruit or dark chocolate “Pre-made foods are packed with preservatives and additives to ensure a long shelf-life,” says Natures Plus nutritionist Martina Della Vedova (www.naturesplus.co.uk). “Guess what is a great preservative? Sugar! Any packed/pre-made sugary dessert or snack will contain much more sugar than a homemade version simply for an expiry date.” Why you should swap: “Pre-made desserts can be easily swapped for a piece of seasonal fruit with a nut butter of your choice, or a handful of nuts with a couple of squares of dark chocolate, or a protein-rich bar,” suggests Martina. “I always suggest that clients experiment with their baking skills. Making healthy cookies at home is extremely easy and saves you from temptations.”

March 2019 www.yourhealthyliving.co.uk

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Your Look

A CUT ABOVE

Give your tresses some love with these tips from the natural haircare experts

T

he way that we care for our hair has undergone a massive change in the last century. Whilst the post-war generation opted for a shampoo and set, and Generation X wanted to wash and go with chemicalladen 2-in-1 hair care formulations, millennial men and women are increasingly choosing to care for their hair naturally.

Why care for your hair naturally?

“We’re accustomed to frequently washing our hair with foaming SLS-based shampoos and taming it with chemicalladen hairsprays and serums,” says Charlotte Vøhtz, founder of organic beauty brand Green People (www.greenpeople. co.uk). “But both the hair and scalp can benefit from switching to natural haircare. Hair is made with the protein keratin and, like the skin, it has a slightly acidic pH. Whilst applying products might give hair a short-lived synthetic sheen, in reality you are regularly exposing it to alkaline chemicals and silicones, which can cause it Applying natural hair to become vulnerable to dryness, split ends and scalp irritation.” masks based on vitamin Charlotte adds: “Like the hair, the scalp E and coconut oil are has a delicate balance and will also benefit helpful for getting from less exposure to chemical ingredients such as SLS (sodium lauryl sulphate). moisture into the scalp

Did you know ?

and follicles.

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Your Look

Commonly used in shampoo formulations, SLS is known to agitate itchy, flaky scalps. A great natural alternative for those with sensitive skin is shampoo made with yucca. This gentle plant extract contains natural saponins and these naturally boost shampoo’s foamability whilst having a soothing effect on easily irritated skin.”

Care for your curls

“Another group that may benefit from a more natural approach to haircare is those with curly hair,” says Charlotte. “When you have frizzy, unruly hair, it can be hard to find your ideal shampoo, but those fighting against frizz should be aware that the main ingredient their hair needs is water. Using sulphate-free haircare is a great way to help inject moisture into the hair.” The Curly Girl Method, which comes from the book Curly Girl: The Handbook, Herbs like horsetail by Lorraine Massey, provide a natural is a method of source of silica, which caring for curly or wavy hair without helps to strengthen using sulphate-based the hair. shampoos or siliconebased conditioners.

Did you know ?

Eating for healthy hair Nutritionist Helen Ford from the Glenville Nutrition Clinic (www.marilynglenville.com) gives us the lowdown on the best foods to eat for healthy hair Hair is made of protein, so ensuring you have enough protein in your diet is crucial for making hair strong and healthy. Lowprotein diets can result in brittle, lacklustre hair. Other important factors for healthy hair include good thyroid function and hormone balance, particularly during certain times like pregnancy and menopause. Protein If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Include a good variety of protein from fish (oily fish is particularly good), eggs, hummus, tofu, beans, nuts and seeds, natural yogurt and a little organic meat. Iron This is an especially important mineral for hair and too little iron is a major cause of hair loss. The hair follicle and root are fed by a nutrient-rich blood supply. When iron levels (ferritin) fall below a certain point, this disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Make sure your GP or nutritionist checks your ferritin levels. Iron-rich foods include watercress, spinach, beetroot, molasses and organic red meat (minimal). Biotin This is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Biotin-rich foods include wholegrains, egg yolk, soya and yeast. Vitamin A This important vitamin is needed by the body to make sebum. Sebum is an oily substance created by our hair’s sebaceous glands and provides a natural conditioner for a healthy scalp. Eat a variety of bright colours in your diet, including orange and yellowcoloured vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes. Zinc A lack of zinc can lead to hair loss and a dry, flaky scalp. Wholegrains, pumpkin and sunflower seeds are good sources of zinc along with oysters, prawns and eggs. Omega-3 essential fats These are important for shiny, lustrous hair and for healthy hormone balance. Eating more oily fish and walnuts, chia, flaxseed and hemp seeds are beneficial.

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Recipes - Health News - Features - Competitions - Celebs

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Your Look

Natural haircare SOS! Karine Jackson, founder of Karine Jackson Hair & Beauty (www.karinejackson.co.uk) suggests some quick and easy natural haircare tips The natural pH balancer Apple cider vinegar is a natural pH balancer and removes any build-up of oils, so deep cleanses without stripping. It also gives great shine to brunette and blonde hair. Pop some into a spray bottle and apply to damp hair before you shampoo. Ignore the smell – it will disappear when you shampoo. Condition as usual afterwards.

You`ll Great buys at your health store

For natural haircare

The frizz fighter For a natural protective layer and to calm down dry, frizzy hair, apply olive oil from the mid lengths to the ends of dry hair an hour before shampooing. You can also do this treatment overnight but protect your pillow with a towel or sleep with a shower cap on. The scalp soother To calm down itchy or irritated scalps, warm a very small amount of neat tea tree oil in your hands and massage into the affected areas. (Avoid this on dermatitis or psoriasis for which you’ll need to see your doctor.) Stress often reveals itself in our scalps first because, when we’re under pressure, the skin tightens and this makes it harder for nutrients to reach the scalp and hair. Try putting a few drops of lavender oil on your pillow to help aid sleep, and incorporate scalp massage into your hair routine, such as when you wash your hair or when you get into bed. Follow Karine on Instagram: @ karinejacksonsalon

Wise buy! Optima Silica Plus Tablets are a natural source of silica, with zinc and vitamin B6. Tell me more! The second most abundant element on earth, silica is a component of all connective tissue and cartilage and is important for its strength and elasticity. Silica can also help promote healthy hair, skin and nails. Available from? All good health food shops. Visit www.optimah.com

Try this! New Nordic has developed Hair Volume™, a dietary supplement containing extract of apple with procyanidin B2, biotin, copper and zinc. The tablet adds nutrients to the scalp and hair follicle and helps to maintain normal hair and normal skin. Tell me more! Hair Volume is also available in a tasty apple gummy which contributes to giving you stronger, healthier and thicker hair. How much? £24.95 and £59.95 for 30 and 90 tablets. £19.95 for 60 gummies. Available from? Your local leading independent health food store. Visit www.newnordic.co.uk 30

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Joe Wicks’ proteinpacked recipes

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FRE magazinE e

The natural haircare guide

Turn back time – with top superfoods

Get fit without the gym!

Lucy Mecklenburgh +

“ How I learned to love exe rcise”

Healthy gift ideas for Mother’s Day, quick and healthy food swaps, fantasti c giveaway prizes, readers’ health questions answered, plus all the latest natural health news and research

When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift of a Pana Chocolate Thank You gift box worth £13.90. These decadent chocolates are gluten-free, dairy-free, soy-free and refined sugar-free. Each gift box contains four chocolate bars in the following flavours: coconut and goji, nuts, fig and wild orange and sour cherry and vanilla. Subscribe today at www.yourhealthyliving.co.uk/subscribe

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Your Instore Advisor

HERE TO

HELP Independent health store advice on

Mother’s Day gifts

Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of knowledge and expertise. This month we speak to marketing manager Cristina Dimetto and Natural Remedies Buyer Blanca Spencer from As Nature Intended.

I

ndependent health shops such as ours are a great place for unique Mother’s Day gifts that are not usually available to buy from the high street. We work with small companies that produce limited quantities of their products and this adds the uniqueness factor as well as being more artisan and original. Increasing numbers of consumers are becoming interested in the sustainability and eco-friendliness of the gifts they buy, and this is something that we are mindful of at As Nature Intended. We carefully select all the products we stock and always have in mind the impact that they have on the environment. Recently we expanded our eco-friendly offering and customers can now choose from products such as SOL Cups (reusable hand-blown glass tea or coffee cups), Sip by Swell metal reusable bottles and Dearest Fanny Ditsy Cloth Make up Removers. All of these would make for unusual and eco-conscious Mother’s Day gifts.

Focused and conscientious

As mentioned, we offer a focused, conscientious eco-friendly range. As Nature Intended means food as it should be – no manufactured herbicides, artificial fertilisers, or artificial sweeteners. We select organic whenever possible, however, if a product is not available as organic, we source the best alternative that passes our strict quality standards requirements. We say no to GM (Genetically Modified) foods and ingredients, no to artificial flavours and colours, no to artificial sweeteners, no to hydrogenated fats and no to parabens. Yes

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to products as nature intended! With this in mind, we stock some wonderful raw vegan chocolate which would make a great gift for Mother’s Day. For example we have the luxurious Pana Organic chocolate or the classic Booja Booja organic champagne chocolate truffles. Either of these could be paired with a bottle of organic Prosecco for a memorable gift. On the lookout for something more original? Why not gift mum with a decorative Ecoffee Reusable Cup and some BioBloom Organic Hemp flower tea which improves productivity and helps with staying focused!

Gift inspiration

Natural and organic beauty products make fantastic presents. We believe that what you put on your body is as important as what you put in your body – that’s why our body care is paraben-free as well as cruelty-free. Our supplements do not contain any artificial fillers and all the make-up is toxin-free. Our vast range of vegan cosmetics by Inika Organic and natural and organic skincare such as Weleda, Green People, Sukin and Antipodes offer excellent inspiration for gift ideas. We also sell natural salt lamps, vegan perfumes, essential oils and diffusers, as well as plant wax candles. These are just a few examples of gift ideas available in our shops. There is a growing need for consumers to make responsible choices as our environment depends on this, and fortunately we are seeing that more and more customers are making these choices and demanding more natural, organic and ethical products.

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Your Instore Advisor As Nature Intended As Nature Intended was created in 2000 by Sir Malcolm Walker (Iceland founder and chief executive) due to his strong passion for organic food. In 2002, Caroline Gooding (Malcolm’s daughter) took over the business, after gaining invaluable experience in the retail industry working for Marks & Spencer and Waitrose. Since then the company has grown to six stores and an online web shop (with more plans to grow). Cristina says: “We only stock products that pass our strict quality standards requirements, free from any nasties and as much as nature intended as possible! We have always been keen to offer sustainable products to our customers like, for example, giving them the chance to buy staple items in bulk (rice, pulses etc). Thanks to the growing demand for eco-friendly goods, we can offer more and more sustainable and eco-friendly products and we keep partnering with companies that have these values in common with us. To contact the store, visit www.asnatureintended.uk.com or go to Facebook “f ” Logo

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6

stores in total

Make Mother’s Day memorable: with a luxurious Flaya perfume.

Tell me more! From classic rose to sweet

vanilla, powerful jasmine to tropical fruity aromas and oriental florals, there’s a fragrance for ‘everymum’! Flaya’s beautiful ethical perfumes contain 80–92 per cent certified organic ingredients, are 100 per cent vegan and cruelty-free. Handmade by mum and two daughters in Britain. How much? £12.99 for 10ml, £26.99 for 30ml and £39.99 for a gift set containing 1x10ml and 1x30ml of one fragrance. Available from? Independent health shops, organic stores, and natural beauty salons. Visit www.flaya.co.uk

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@asnatureintendeduk

Most recent store opened in

2015

Cristina and Blanca are fans of Your Healthy Living because:

“Of the easy to understand expert advice and the lovely graphics!”

Try this! The Dearest Fannie Ditsy Cloth delicately removes all make-up with just water. Tell me more! You pop it in the wash and it comes out brand new. It cuts down on waste, chemicals and money! Get a gift that lasts for the person you love! How much? £12.50. Available from? As Nature Intended or online at www.dearestfannie.com

You`ll Great buys at your health store

For Mother’s Day

Treat your mum this Mother’s Day with: Pana Chocolate. Why is it so good? Pana Chocolate was founded in 2012, with

the intention of creating a rich, luxurious chocolate the whole world could enjoy. Made without dairy, soy, gluten or refined sugar (and packaged in recycled card) – but you’d never know. Whether mum is a fruit ‘n’ nut lover or prefers pure 80 per cent cacao, these decadent chocolates would make the perfect Mother’s Day gift. How much? £3.20 for 45. Available from? Independent health food stores, As Nature Intended, Revital, Wholefoods, Planet Organic, Harvey Nichols, Liberty London and www.panachocolate.com March 2019 www.yourhealthyliving.co.uk

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Your Body

Get fit without the gym!

Stephanie Hazelwood explores some alternative ways to keep fit without the need for a gym membership

M

aybe the gym just isn’t for you. Yes, you read right. Now, I’m not saying that you need to stop exercising entirely – that’s not the case at all. We all know that exercise is a crucial part of keeping our bodies healthy and our wellness intact. But what I am saying is that this popular haven and hub of fitness could be preventing you from achieving your fitness goals. For some, and this could be you, gyms can seem too expensive, boring or intimidating and therefore out of the picture and restricting you from getting fit. Yet, fear not, there are lots of alternative ways to improve your health that are arguably cheaper, more fun and physically rewarding!

Walk, hike and grab a coffee

Walking is one of the most overlooked forms of exercise. A brisk walk can help 34

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pluck up the courage, this is a great way of getting fit as well as making friends. Whether you’re looking to pick up an old familiar sport, such as netball or hockey, or you’re tempted to adopt a new activity such as water polo or ultimate frisbee, either way, you’ll be one step closer to obtaining your health goals.

burn calories, improve definition and build stamina. This free, simple and effective way of getting fit could be implemented into your daily routine from the moment you wake up. Whether you’re walking for hours or simply nipping to the shops, this brisk movement counts towards your recommended 150 minutes of weekly exercise. If you think that walking could be for you, consider joining a walking group. Organisations such as The Ramblers (www.ramblers.org.uk) organise walks for all ages and levels of fitness, meaning you can improve not only your fitness but your friends’ and family’s too.

Embrace technology – and get downloading

When it comes to getting fit, technology is your friend. In today’s world, the developments of health devices and fitness apps are making health and wellbeing accessible to all. So, if you’re looking for guidance, advice or just a whole load of motivation, there will inevitably be an app or gadget perfect for you. If you’re unsure where to look, the internet is a great place to start. Given the increasing fusion of technology and fitness, the internet is now exploding with tips, advice and ‘download

Join a team

Do you have childhood recollections of netball tournaments and football matches? Why not embrace those memories and join a sports team? Although it may seem intimidating initially, if you can push through and Facebook “f ” Logo

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Your Body

me now’ buttons. Top tip: try not to get fixated on one app but embrace a few, focusing on not just your fitness but your mental wellbeing too. There are now many mental wellbeing apps that are great for supporting you to achieve your goals.

Climb every mountain

Climbing is a great way to improve your core muscle strength, increase bone density and improve suppleness. Whether you’re climbing upstairs, heading to a climbing wall or taking a trip to a peak, all take you one step closer to obtaining your dream legs. Climbing stairs is a great sculpting exercise, engaging every muscle in your lower body. If you do this for 20 minutes you are bound to feel a bit achy the next day. Climbing walls are a great place to visit if you’re looking for a complete body workout. When bouldering, you engage not just your legs, but your core and shoulders too. Climbing a peak is a great challenge to get you fit and out in nature. The UK has an extensive number of peaks for you to explore, from the more well-known such as Ben Nevis to the lesser known in regions as the Lake District. Follow us on Twitter: @YHLMag

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Cash in on sales

One of the biggest drawbacks of gyms can be their price tag. With some memberships now costing around £60 per month, the motivation to get fit can be dampened. But don’t lose your enthusiasm just yet! Stay alert and make the most of sales and discounts that are now unlimited and at your disposal. This is your opportunity to try something new, adventurous or usually a lot more expensive. From salsa dancing to hot yoga, the list of activities is endless. Explore the internet for discount sites and one-off sales. With all these alternatives, you simply have no excuse. All you need is a good pair of trainers and you’re ready! March 2019 www.yourhealthyliving.co.uk

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Your Nutrition

Help for a healthy bowel Velile Ndebele takes a look at some of the best foods and supplements for a healthy bowel

T

he bowel is a sensitive organ that can be affected by a multitude of factors, from stress to travelling, alcohol to sleep, and of course food. Many health problems can often be alleviated by looking after your bowel health and perhaps we don’t fully realise how digestion can affect other areas. Stomach cramps, bloating, diarrhoea and constipation are obvious factors, but a lack of appetite, lethargy and depression are less obviously linked. So, what are the best foods, vitamins and minerals to aid bowel health and guard against issues such as constipation and bloating?

In order for fibre to properly digest it needs to absorb liquid, so drink plenty of water daily. For every 50 lbs of body weight, you must drink a litre of water. Water is key both for general health and a healthy bowel as fluids and fibre help to avoid constipation. You may also consider probiotics which are live bacteria and yeasts thought to be beneficial for the digestive system. It’s always best to take a good quality probiotic supplement which should restore the good bacteria needed in the gut. Probiotics also help in supporting our immune system, as 70 to 80 per cent of our immune system is in the gut.

Eating habits

Vitamins and minerals

Many dietary choices can help maintain a healthy digestion. Fatty foods, red meats and processed meats are difficult for your body to break down and can lead to stomach pain and constipation; cutting down your intake of these foods is a good place to start. Fibre plays an integral role in healthy digestion, particularly aiding bowel movement. Wholegrain foods such as barley, quinoa and spelt are friendlier to your colon and foods such as brown rice, fruit, vegetables, flaxseeds, beans and oats are high in fibre. Some fibres and grains, however, can trigger bloating, in which case try to gain fibre from fruit and vegetables. If you are susceptible to bloating, avoid fizzy drinks and foods such as beans, onions and cabbage. 36

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contain high levels of vitamin C. Vitamin D has recently been linked to a reduced risk of colon cancer; it helps the body absorb calcium and is gleaned primarily from sun exposure but can also be found in egg yolks. Selenium aids the stomach’s response to irritation, a lack of which can cause stress and inflammation. Just one brazil nut a day contains the required amount of selenium but it can also be found in salmon, tuna and mushrooms. Foods such as spinach and kale contain magnesium, which minimises inflammation in the gut, protecting the good bacteria from harm. Finally, zinc aids digestive enzyme production and can be found in those all-important wholegrains. It is vital to maintain a healthy, balanced diet beyond the foods and vitamins mentioned here. Healthier bowels can also be obtained from lifestyle changes; try keeping your eating patterns regular, exercise more, drink plenty of water and lessen stress levels through meditation or mindfulness. Keep a food diary to note when difficulties occur and more easily pin down problematic foods. If you would like to go a step further, consider treatments such as specialised abdominal massages or colon hydrotherapy to alleviate persistent discomforts such as bloating or constipation.

B vitamins (B1, B3, B6, B12 and biotin) are integral to your digestive health; they help your body extract energy from food, maintain healthy digestive functions and protect the abdomen and intestines from distress. They can be found in fish, leafy greens, beans, poultry and meats. Vitamin C is often associated with the immune system but also plays a part in gastric health; it supports the absorption of iron which, in turn, sustains the good bacteria. Citrus fruits, tomatoes and berries all

Velile Ndebele RGN BSc(Hons) I-ACT is the founder and clinical director of Aqualibria, a London-based clinic focused exclusively on colon hydrotherapy and digestive health. For more information visit www. aqualibria.com

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Yo


AMAZING BY NATURE MICROBIOME RANGE

BILLIONS OF BACTERIA SCIENTIFICALLY RESEARCHED STRAINS

+ NUTRIENTS

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Tel: 01772 686231

The award-winning microbiome range from Natures Aid

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You`ll Great buys at your health store

For a healthy bowel

What’s this? OptiBac Probiotics

‘Bifidobacteria & fibre’ is an expert blend of Bifidobacterium lactis BB-12® and FOS fibres. Tell me more! This high quality friendly bacteria supplement is proven to reach the gut alive and is high in fibre. Ideal for those looking for extra fibre and to maintain regularity. How much? £7.99 for 10 sachets and £19.99 for 30 sachets. Available from? Independent health food stores and www.optibacprobiotics.co.uk

What’s this? Lepicol is a 3-in-1 formulation.

It contains five strains of live bacteria, inulin and psyllium husks, a gentle fibre able to normalise stool size by being water retentive and which, at the same time, forms a soft gel that eases the stool along the digestive tract which could result in more regular bowel movements. How much? From £9.67 for 14x5g sachets, 180g, 350g and 180 capsules. Available from? Independent health food stores. Visit Lepicol.com

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Try this! Aloe Pura Aloe Vera Peppermint and Chamomile Complex. Why is it so good? This product combines aloe vera whole leaf and unfiltered aloe vera inner gel with peppermint, digestive enzymes and a unique blend of botanical ingredients. Tell me more! Aloe Pura 100 per cent stabilised aloe vera juice is formulated with the minimum of processing to allow the plant’s natural components to remain unaltered and provide high levels of natural activity, as is expected in a quality aloe vera juice. Maximum strength – as nature intended. Available from? All good health food shops. Visit www.optimah.com

Wise buy! Micromax is a

biodynamically fermented live gut food supplement containing over 30 species of aerobic and anaerobic microbes that can synergistically help optimise gut bacterial populations. Tell me more! The fermentation process used for this gut reconditioner involves 40 different wild Alpine herbs and organic molasses (which is used up in fermentation). How much? £39.95 for a 1-litre bottle. Available from? Independent health food stores, Revital and www.healthy.co.uk

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They’re enjoying a balanced gut. Are you?

Bimuno® is a unique daily fibre supplement that is proven to grow good bacteria in just 7 days.

BIMUNO® TARGETED DIGESTIVE NUTRITION. Working with TrustScore 8.7 2,217 reviews

to help sufferers of IBS.

Available from your local health food store.

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25/02/2019 19:22


Your Food

powered!

Get your fill of veggie protein with these delicious recipes from the Body Coach, Joe Wicks

GREEN TURKISH EGGS SERVES: 1 INGREDIENTS • 1 tbsp coconut oil, plus a smidge • 2 spring onions, finely sliced (green bits and all) • 1 clove garlic, finely chopped • 100g asparagus tips, each cut into three pieces • 2 handfuls of kale, stalks removed • Salt and pepper • Handful of mint leaves • 2 eggs • ½ tsp smoked paprika • 2 tbsp natural yogurt • 1 tbsp toasted almonds, roughly chopped • Crusty bread, to serve – I like sourdough METHOD 1. Bring a saucepan of water to the boil. Meanwhile, melt 1 tablespoon coconut oil in a frying pan over a medium heat. 2. Chuck in your spring onions, garlic and asparagus. Fry for 3 minutes until the asparagus is just tender, then stir in the kale along with a good pinch of salt and pepper. When wilted, turn down the heat to its lowest to keep the greens warm. Stir through the mint leaves. 3. Come back to your saucepan of boiling water. Turn down the heat until the water is just ‘burping’. Crack the eggs straight into the water. Poach for 3–4 minutes or until the white has set but the yolk is still runny, then carefully lift out with a slotted spoon and drain on kitchen roll. 4. While your eggs are poaching, melt a smidge more coconut oil in the microwave along with the paprika. 5. Smear the yogurt onto your plate. Top with the pile of greens, then make a space and nestle in the poached eggs. Drizzle over the paprika ‘butter’ and scatter over the almonds. Serve with bread for dipping.

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YOUR PASTA WITH

PROTEIN

WITH

SUPERFOODS

Looking for extra nutrition at mealtimes? Tree of Life make it easy with our new organic pastas superboosted with nutrient-rich wholefoods.

ORganic - gluten free - vegan

Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist.

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Making health easy

25/02/2019 19:23


Your Food

CHICKPEA, TOMATO AND SPINACH CURRY SERVES: 1 INGREDIENTS • 1 tbsp coconut oil • ½ onion, finely chopped • Salt and pepper • 2 tsp garlic–ginger paste • ½ tsp ground turmeric • 1 tsp garam masala • 2 tomatoes, roughly chopped • 1 x 400g tin of chickpeas • 2 handfuls of spinach leaves • Squeeze of lemon juice • Handful of coriander leaves • Coconut yogurt, to serve – optional METHOD 1. Melt the coconut oil in a saucepan over a low heat. Chuck in the onion, along with a pinch of salt. Cook for 6 minutes until soft. 2. Stir in the garlic–ginger paste, turmeric and garam masala. Cook for 1 minute, stirring until it smells fragrant. 3. Turn up the heat, chuck in the tomatoes and the tin of chickpeas with all of their water. Season with a good pinch of salt and pepper, then leave the curry to bubble away for 5 minutes. 4. Drop in the spinach leaves. Once wilted, take the pan off the heat and squeeze in the lemon juice to taste. Spoon into a bowl, stir through most of the coriander leaves, then top with the rest. Serve with coconut yogurt, if you like.

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Your Food LENTIL BOLOGNESE SERVES: 2 INGREDIENTS • 2 tbsp olive oil • 1 large onion, finely chopped • 2 medium carrots, peeled and chopped into cubes • S alt and pepper • 2 cloves garlic, crushed • 2 sprigs of rosemary • 2 00g dried green lentils • G lass of red wine • 2 x 400g tins of chopped tomatoes • 1 tbsp tomato purée • 6 0g walnuts • 1 tbsp balsamic vinegar • C ooked pasta of your choice • G rated cheese, to serve – optional METHOD 1. Add the oil to a saucepan over a low heat. Tip in the chopped onion and carrots, along with a pinch of salt and pepper. Cook for 6 minutes until mostly softened. 2. Stir in the garlic and rosemary sprigs. Cook for another minute until it smells fragrant, then tip in the lentils. Give everything a good stir, then pour in the red wine. 3. When most of the wine has bubbled off, chuck in the chopped tomatoes, then refill one of the tins with water and pour it in. Stir in the tomato purée then leave to cook for 20 minutes, until the sauce has thickened and the lentils are soft. 4. When the lentils are nearly cooked, toast the walnuts in a dry frying pan over a medium heat until lightly browned and smelling nutty. 5. Allow to cool and roughly chop, then add them to the pan. Stir in the balsamic vinegar and season your bolognese to taste, removing the rosemary sprigs. 6. Serve with cooked pasta and, if you’re like me, loads of grated cheese on top!

Veggie Lean in 15 by Joe Wicks is out now (Bluebird) Recipe images: © Maja Smend Image of Joe Wicks: © Conor McDonnell

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You`ll Great buys at your health store

For veggie sources of protein

Have you tried? Biona Organic

Tempeh.

Why should I try it? Tempeh is a traditional Indonesian food made from fermented soya beans. Biona Organic Tempeh has no other added ingredients and is a great meat alternative in a wide range of dishes. High in protein and fibre, Biona Tempeh is perfect for vegans or flexitarians looking to introduce meat-free meals into their diet. How much? £3.49 for 400g. Available from? Independent health food shops. Visit www.biona.co.uk

Try this! Suma Organic

Black Beans.

Why should I try it? A staple of Latin American cookery and a great source of protein, these organic black beans are terrific in tacos, brilliant in burritos and champion in chillis! They’re also ideal in soups, casseroles and salads. And, more excitingly, they feature Suma’s fantastic new look packaging! This product is organic, registered with the Vegetarian Society and is vegan. Available from? Independent health food shops, wholefood shops and retailers. Visit www.suma.coop

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POWERED BY NATURE

These vegan-friendly protein powders from That Protein combine high-quality plant proteins with delicious super-foods to create a plant-based Super Protein that can be used in cooking or added to mylk to produce luxuriously creamy, high protein shakes and smoothies. Their impressive range of dairy-free super proteins boasts 5 heavenly flavours, including Chirpy Chirpy Choca Mocha, I Heart Pumpkin & Chia Seed, Blissful Brown Rice & Raw Cacoa, Happy Happy Hemp & Baobab and Nourish Awards 2018/19 Winner of Best Protein & Sports Nutrition Products - Nutty Nutty Peanut Butter. ✓ High in protein and fibre ✓ Contains a full amino acid profile ✓ Supports muscle growth and maintenance ✓ Free from dairy, gluten,

added sugars, flavourings and sweeteners ✓ Suitable for vegetarians and vegans

For more details, ask in store or visit www.goodhealthnaturally.com facebook.com/GoodHealthNaturallyUK

March 2019 www.yourhealthyliving.co.uk

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Your Food

Prep your protein! We chat to the Body Coach, Joe Wicks, about the importance of protein Why is it important for people to make sure that they get sufficient protein in their diet?

Joe: “Protein is the essential building block for all muscle tissue in the body. It’s needed for building and repairing muscle after exercise and if you don’t have enough protein, it’s difficult to build a strong, lean body.”

What aspect of health and wellbeing is protein particularly needed for?

“Protein is also found in smaller quantities in vegetables, grains and pulses, and in order to get all of your essential amino acids you just have to be a bit smart by combining different sources.”

Joe: “It’s essential for everything like the production of hormones, skin, hair and muscle. So, if I go and do an intensive HIIT session, I’d normally have a protein and carb-

“There are some awesome vegetarian sources of protein such as soya, buckwheat and quinoa that are 'complete' and contain all the essential amino acids.” 46

www.yourhealthyliving.co.uk March 2019

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Image of Joe Wicks: © Conor McDonnell heavy meal afterwards. My new book has loads of delicious, inspiring veggie recipes in it which are perfect to help you feel and look great.”

How much protein should people be eating, on average, on a daily basis?

Joe: “There’s no magic number for everyone; it depends on body shape and how lean your muscles are. Aim to have protein in every meal – including breakfast, lunch and dinner. You can’t really be specific as it’s unique to each body.”

Is it difficult for vegetarians to get sufficient protein from their diets since they don’t eat meat?

Joe: “It’s more challenging but if you’re smart and you combine the right foods together, then you can get all the essential amino acids, which are protein. You have to combine different sources to get the complete amino acids you need, so mix pulses, vegetables, grains and good fats such as cheese, yogurt and avocados. Remember, it’s about prepping like a boss.”

What are the best sources of vegetarian protein?

Joe: “Beans, pulses, vegetables like broccoli and spinach, nuts and seeds like almonds and flaxseeds – these are all protein-rich veggie sources of food and you can try them in loads of different meals and recipes!”

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Your Mind

3 ways to improve your mental health 1. Keep a routine – building structure into your life can help you cope with change in other areas. Set your alarm for the same time every morning and plan your week; this helps you feel more in control and organised, allowing for a quieter mind. A recent genetics study has found waking up early is linked to greater happiness and a lower risk of depression so forego the lie in, get up and embrace the day! 2. Keep your space tidy – studies have shown that people with high levels of stress tend to have untidy homes. There are even books from the likes of Marie Kondo about tidying up and the benefits it can have for our wellbeing! Learn to clear clutter and stop collecting ‘stuff’. Less clutter physically promotes serenity, happiness and clarity. 3. Let go – when you accept that you can’t control everything, you gain a level of acceptance. Learn to ‘roll with the punches’ and adopt more of an easy-going attitude. Changes are inevitable but we can always influence how we act and react. Tips provided by clinical hypnotherapist Fiona Lamb. Visit www.fionalamb.com

RANDOM ACTS OF KINDNESS “The quickest way for you to feel great is to do a good deed for someone else - hence you make their day and yours,” says Dr Andy Cope, a positive psychologist and bestselling author. Andy suggests carrying out ‘random acts of kindness’ in order to get your mental health ‘five-a-day’. Here are some suggestions: 1. Compliments. Go ahead and make someone’s day with your words. Comment on nice hair, clothes, shoes, manners, attitude… it’s the most basic level kindness and it happens to be simple and free. 2. Be a lover not a hater. It’s so easy to be negative, and join in the barrage of hate on social media. 100% positive postings today please. 3. Share. Cook an extra meal and deliver it to an elderly neighbour. 4. Start a piggy bank for a cause. Put your shrapnel in a jar and when the jar is bursting, hand it to your chosen charity. 5. Praise be. In your next work meeting go out of your way to praise someone for a great attitude or job well done. 6. Be snap happy. See a person or a couple trying to take a photo of themselves? Offer to take it for them. Dr Andy Cope’s latest books, Diary of a Brilliant Kid and SHINE are available now on Amazon. To find out more, visit www.artofbrilliance.co.uk

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Your

MIND 1 in 4 people in the UK will experience a mental health problem each year. Source: Mind

The healing power of music

Scientific research results, collated by charity Music for All, have revealed the mental and physical health benefits that learning to play a musical instrument can bring. The results revealed that playing an instrument as a child leads to a sharper mind in old age: those who had played an instrument for a decade or longer scored significantly higher on tests to measure memory and other cognitive abilities than those with no musical background. Also, participating in making music for older people can result in lower mortality rates, lessen deterioration in physical health and reduce the use of medication. The findings were released ahead of Learn to Play Day 2019, a national event on 23 and 24 March to encourage everyone in the UK to start making music.

March 2019 www.yourhealthyliving.co.uk

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• Multi-vits including vitamins A, C, D, as recommended by the UK Department of Health† • All suitable for vegetarians and vegans • For children aged 3-7 years old

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From Boots, Superdrug, Holland & Barrett, chemists, supermarkets and www.wellkid.com/peppapig *Nielsen GB ScanTrack Total Coverage Sales 52 w/e 16 June 2018. ABD Ltd/Ent. One UK Ltd 2003.

Source NHS.co.uk

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Profile for JFN PRODUCTIONS

Your Healthy Living March 2019  

Your Healthy Living is the UK's number 1 free health read, committed to raising awareness of natural health products and bringing the latest...

Your Healthy Living March 2019  

Your Healthy Living is the UK's number 1 free health read, committed to raising awareness of natural health products and bringing the latest...