Healthy - Magazine June July.2017 P2P

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JUNE/JULY 2017 ISSUE 134
IN PURSUIT OF HEALTH & HAPPINESS!
All vegg
i
THE UKS NO.1 WELLBEING MAGAZINE
e&
IS A TAN
good
EVER OK?
for you
5011 7598
STREET FOOD
AT HOME
Healthy pizza, JUNE/JULY
2017
falafel & noodles!
#summerglow
BEAT PERIOD
DAVINA MCCALL
PAIN FOR GOOD
New! Beauty section

HEALTHY-MAGAZINE.CO.UK
Im happier
about turning
50 than 40 SUMMER
SAV5E
YOUR
FREE WERE
READY!
VOUCHERS
THE HOLLAND & BARRETT MAGAZINE
10
INSIDE
PAGES 8 + 9
131
DAYS SHOP! Glossy, glowing skin

ON TO Stronger & leaner all over
Legs to be proud of
P L U S WHEATGRASS CHANTING ALLERGIES STRONG BONES

CONTENTS
HEALTHY START HEALTHY CLINIC
26 Health by stealth Simple 52 COVER STORY Beat period
reader wellbeing tips that work pain for good Six things you
didnt know about your cycle
29 Do we really need
expensive trainers? 55 Understand and
Two experts debate it out overcome OCD
Dont let compulsive thoughts take
31 COVER STORY Summer: were over your life there is help
ready Slim down and tone up
with our womens guide to protein 58 COVER STORY Wheatgrass
Why this green superfood is good
HEALTHY BALANCE
for your health and wellbeing
61 The lowdown on
Allergies
38 COVER STORY Davina McCall 62 COVER STORY Strong bones
The presenter reveals why she feels What every women should know
happier turning 50 than 40 to reduce the risk of osteoporosis
41 Dont dwell on the past 67 COVER STORY Is a tan ever
Ruminating can be destructive. OK? Read our guide to staying
Heres how to move forward safe in the sun this summer
44 Why are we failing with 70 Clinic What happens when
food waste? We explore why youre bloated, and the expert fix
so much grub ends up in landfill for swimmers ear
80 49 Work-life balance
News and tips on getting it right
72 COVER STORY Chanting Could
this traditional practice be for you?
75 The health influencer
67 Lifestyle inspo from Dr Hazel
Wallace, aka The Food Medic
77 The edit The latest in health
HEALTHY GLOW
80 COVER STORY Glossy, glowing
skin Why probiotics could be the
answer to a better complexion
85 COVER STORY Legs to be

proud of All you need for
summer-ready pins
89 An exercise in glamour
The active beauty trend is about
looking good pre- and post-workout
93 The beauty influencer
Super-facialist Abigail James
77
HEALTHY FOOD
98 COVER STORY Street food
at home Falafel, dhal and
pizza no food truck required
107 The fast vegan diet
A delicious bean stew and miso
ramen, from Little Miss Meat-Free
110 In season This issue,
its all about the broad beans
113 Kitchen confidential
TV chef Simon Rimmer gives
us a glimpse of his daily diet
115 Kitchen magic
Improve the nutritional value of
everything you eat
118 What can I do with
Coffee five great ideas for using it
121 The food influencer
Ella Mills on changing the
language we use about food
107
HEALTHY ACTIVE IN EVERY ISSUE 128
124 Turn on, tune out 7 Editors letter
How spas are using music to
relax and motivate us 8 Vouchers Save s
127 Master the move Squats 11 Contributors Meet our experts
128 The kit list 13 Your say Share your views
Wild swimming must-haves 14 News Health, food and more
129 The fitness influencer 20 Subscriptions Get a great gift
Blogger Carly Rowena
35 Giveaways Prizes just for you
131 Fit clinic Expert Niki Rein
on structuring your workout 140 Reader offer Save on
a stay at Ragdale Hall
133 Woman vs gym Hip-hop yoga
142 Win! A London city break
135 The new camping
Pods, lodges, caravans and more
154 My core four Olympian Tom 135
Daley on life out of the diving pool
143 REWARDS FOR LIFE
ON THE COVER NEWS & OFFERS...
Davina McCall including win a break at
Photograph
Fabulous Magazine/ Vanbrugh House but just for
News Syndication members of Holland & Barretts
rewards for life loyalty scheme.
Not a cardholder yet? Its easy to
join turn to page 146 for details
on how you can sign up.
118
SUBSCRIBE SEE PAGE 20 TO SIGN UP TO HEALTHY FOR 15.90 & GET A DR. ORGANIC SKIN CLEAR SET WORTH 40.94
WELCOME TO HEALTHY
The healthy team
W
eve had a bit of a spring clean this issue,
Editorial Director Ellie Hughes digging deep into the back of our
Art Director Joanna Levitas metaphorical cupboards/pages to
Managing Editor Marie Farquharson
Senior Sub-Editor Cheryl Freedman
embark on a decluttering mission. And, to employ
Editorial Assistant Francesca Specter that famous William Morris quote: only that which
Picture Editor Beverley Ballard is either useful, or beautiful, would make the cut.
With thanks to Laura Potter A while ago we held a reader event, asking
Production Director Nigel Mackay
guests what they loved, and werent so keen on.
Production Manager Linda Telemacque We took those answers as our guide when asking
Advertising Production Manager David Ryder ourselves the useful/beautiful question. So whats
Advertising Director Paul Graham-Fielding in your fresh and shiny new issue of healthy?
Deputy Advertising Manager Hannah Emerson
Sales Executives Kurtis Spencer, Jessica Stares
1 More beauty. A whole new section, in
Classified Sales Executive Paul Aird fact, called healthy Glow. Weve always led the
Inserts Manager Tszkwan Chan way with our natural, organic approach to beauty.
Group Promotions Manager Sally Gue Now the industry is catching up, and with so much
Acting Group Promotions Manager
Kelly Ashoush
to tell you about, we felt it was time beauty got a dedicated place.
Group Account Director Dafina Keys 2 More quick, easy tips. You reminded us how busy you
Account Executive Emily Maitland are and want to get to the really-useful-for-you stuff fast. So,
Managing Director Jackie Garford weve added new tips pages (many contributed by you) and
Creative Director Phil Tristram
Editorial Content Director Claire Irvin
changed our designs so you can see what each feature is about
Finance Director Keith Amess at a glance. And weve added a page about work, too.
Chief Executive Officer Nicola Murphy 3 More fitness. Yes, these girls certainly can. You asked for
more inspiration to help you hit your fitness goals (or just move
Holland & Barrett a bit more). As always, were very inclusive, with fitness ideas
Chief Executive Officer Peter Aldis
Legal Director Lisa Garley Evans for everyone from complete beginners onwards.
Head of Brand and Marketing 4 All recipes are now vegetarian. Weve always been
Emma Hobbs flexitarian
flexita
a or veggie-focused with our food, but weve made
PR/Magazine Executive Jenny Sianou
hollandandbarrett.com
the decision to go fully veggie it means we can
bring you unique recipes you wont find elsewhere.
And, of course, were keeping the expertise thats been
The River Group key to healthy since day one, and that runs throughout. Hope you
Garden Floor, 16 Connaught Place,
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love it and (even if you dont) let me know what you think.
Telephone: 020 7420 7000
Fax: 020 7583 8598
Email: healthy@therivergroup.co.uk
Website: healthy-magazine.co.uk
The River Group 2017
ISSN: 1477-156X
To advertise in healthy, call the sales Editorial director
department on 020 7420 7820
@elliehughesUK
Photographs Paul Buller. Hair and make-up Roisin Donaghy at Joy Goodman agency
No part of this magazine may be reproduced

without the permission of the publisher. From top: probiotic beauty (page 80); squat right (page 127); seasonal dishes (page 110)
Distribution by Seymour. Colour reproduction
Join the healthy community

by Zebra. Printed by Wyndeham Group. This
magazine is printed on chlorine-free paper
taken from a sustainable source. The opinions
expressed in healthy are not necessarily those BEAUTY/FOOD/FITNESS/SELF/EXPERTS
of the publisher, but of individual writers. Advice

is for information only and should not replace IN PURSUIT OF HEALTH & HAPPINESS!
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EVER OK?
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any remedies. Due to the current legislation STREET FOOD

BEAT
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in the Republic of Ireland, some products Healthy pizza,

falafel & noodles!
GOOD
DAVINA MCCALL New!Beauty section
mentioned in healthy magazine may not be Im happier

about turning SUMMER
available from all Holland & Barrett stores.
50 than 40
WERE
READY!
All prices correct at time of going to press. Glossy, glowing skin
Stronger & leaner all over
Legs to be proud of
PLU S WHEATGRASS CHANTING ALLERGIES STRONG BONES
Subscribe to our digital magazine, get daily inspiration at healthy-magazine.co.uk, like

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WHOS IN YOUR
HEALTHY
SELF
Five hacks to
fast track
Our contributors reveal
happiness the one thing that
makes them glow
JULIA
FITNESS BUCKLEY
Gardening: Fitness trainer and
the latest author Julia shared her
fitness home weights workout
trend? (page 31). Its
immensely satisfying
when our bodies
become capable of
doing something they
BEAUTY previously couldnt.
Your summer DR HAZEL Ive been working on
skin checklist WALLACE hand-balance exercises
KATY BESKOW
FEEL GOOD
Health and fitness blogger and managed my first
and junior doctor Hazel Chef, author and ever full handstand last
shared her top wellness long-standing healthy week that made
tips for the summer (page contributor Katy shared me glow, and not
75). Exercising makes me meat-free recipes from her only because of all
glow. Theres nothing quite new book, 15 Minute the blood going
EVERY DAY
like the feeling after Vegan (page 107).I now to my head!
finishing a tough workout live close to the beautiful
when you know youve East Yorkshire coast, so a
given it all youve got. long beach walk makes
Although I can feel totally me glow. Its glorious in
exhausted at the time, spring and summer, but
afterwards I find Im less on a cold day theres
stressed, more motivated something about a brisk
Check out and full of energy for walk in a snuggly coat
healthy-magazine.co.uk the rest of the day. that is good for the soul.
for fresh ways to boost

wellbeing and happiness RACHEL
SHATTOCK DAWSON
#SUMMERGLOW Integrative psychotherapist and
counsellor Rachel advised us how to
stop dwelling on the past (page 41). As
a therapist, I look for ways to get the
heart and soul glowing, too. Knocking
the dew off the dandelions and daisies
during an early morning dog walk along
HEALTH the Thames riverbank does it for me.
Easy and fun
ways to drink
more water ABIGAIL JAMES
Facialist and author Abigail shared her
skin-saving mantra (page 93). Its not
one thing that makes me glow but
a combination: a good nights sleep
PLUS! DELICIOUSLY LIGHT SALADS is essential, regular face massage,
a perfect serum and weekly face mask,
healthymagazine a clean diet full of greens and not much
Photographs Getty
wheat and lots of water. Oh and sex.

@healthymag
healthymagdaily healthy-magazine.co.uk 11
Write, email, tweet or Facebook us get in touch, we love to hear from you!
S TA R L E T T E R How to
LIFE S KILL S
ON TWITTER
thrive
STRES S B U STE R
@princessfreesia
Walking off stress
UNDER
go straight from a demanding job to the demands of
looking after a family and home. Digital life may play
a part were continually bombarded with stimuli,
the mental equivalent of overworking in the gym
every day. If youre pre-disposed to anxiety and you
are on a treadmill-style lifestyle, its a perfect storm.
Its also thought womens hormonal changes up
their vulnerability. Youre most at risk of anxiety in
I just read an article in
Thank you for covering stress in
your early 50s, the average age of menopause, or
just after giving birth; 37 per cent of girls aged 14-15
also describe themselves as an anxiety sufferer,
compared to only 15 per cent @healthymag about health
PRESSURE
WOMEN ARE TWICE
of boys, found a Department
of Education report. Social
media may encourage girls to AS LIKELY TO BE
Ways To Stress Less (May). As the Ace lifes

compare themselves in a way
that raises their insecurities
at a time they may have self-
stressful scenarios
esteem issues, says Lidbetter.
AFFECTED BY ANXIETY
THAN MEN
sexism and I must
WHY ARE
Its an indiscriminate disease; you can be at risk
and emerge no matter how outwardly functioning you seem.
article mentioned, you dont have feeling stronger

High-profile women, such as La La Land star Emma
corroborate my own
A
Stone and model Jodie Kidd, have talked about
certain level of anxiety stress, worrying their struggles. To some degree, anxietys the more
and more confident
or apprehension is normal. Its a feature acceptable end of the mental health spectrum, but
of our better safe than sorry brains theres still a stigma, says Lidbetter. If coverage
attuned to possible dangers. WorryKATHRYN
WORDS may ofBLUNDELL
a celebritys anxiety disorder encourages just one
to be conscious of the condition even have evolved alongside intelligence, says a US

study, with our cleverer ancestors who worried the
person to seek help, its useful.
Physiologically, the impact is huge. Anxiety
experience as a woman.
Y
most more likely to survive and pass on their worry releases the hormones cortisol and adrenaline,
genes. The danger of sabre-tooth tigers has long
WE ALL SO
ouve got to give a speech in front by it and so, were fully present in the moment
gone, but anxiety can be useful worrying about
of 100 people. Theres a big dinner (a mental state thats also known as flow).
a project can motivate you to work harder on it. But
RATE YOUR WORRY LEVELS
for it to affect your health
if youre anxious on a regular basis, youre putting
party to prepare for. Relatives are But anyone whos been faced with making
your psychological and physical health at risk. coming to stay and the house is a tip. a speech our number one biggest fear, according
Stress and anxiety are part of life, says Caroline From time to time, our usual routines are to a US survey knows that not all high-pressure
Several days
half the days

Over the last two weeks, how
Nearly every
Foran, whos affected by the condition and author of upturned
have you andbeenwe find ourselves under the gun. tasks are things we relish. When were under
More than
often bothered by
Not at all
Owning It: Your Bullsh*t- ree Guide To Coping With theTheres
followingaproblems?
deadline(Circle
to meet and a clear goal, which pressure, it often seems like our feelings are telling
Anxiety (Hachette, 9.99, out 11 May). If you try theshould
number bring focus. But the flip side is that we know,
that applies.) us about the future outcome, say Jamie Smart,
day
negatively. My daughter suffers @BTBSBlog
to live completely anxiety-free youll drive yourself more often than not, that our performance in these author of Results: Think Less, Achieve More
mad. Instead, you need to equip yourself with the 1 Feeling
moments nervous,
will anxious
be judged. or Success depends on us. (Capstone, 10.99, out later this year; jamiesmart.
0 1 2 3
anxous...
tools and knowledge to manage it. Nicky Lidbetter, on edge
So how can we rise to the challenge? com). When we picture failure or criticism, were
CEO of Anxiety UK, agrees and believes there can 2 NotDr being able toCarter,
Angela stop or occupational
control 0 psychologist
1 and2 in3 trouble because we start over-thinking. We lose
be upsides to the condition. I always say that people worrying
academic at the University of Sheffield, has spent confidence, choke and cant think straight. Those
MAY 2017
with anxiety do extra thinking you think everything 3 Worrying
30 yearstoo much aboutthe impact of high-strain
BEAUTY/FOOD/FITNESS/SELF/EXPERTS
researching 0 1 2 who
3 thrive under pressure recognise this mind-
from gastrointestinal issues due to

through to the nth degree. That can be debilitating,
Ab workout done! Now

different things
situations. One of my earliest surveys examined trick, tap into their natural confidence and find
but can also be useful its helped me find solutions
to several problems and kept me driven, she says.
stress in
4 Trouble NHS staff, and found that
relaxing 0 the most
1 2 it3exciting and motivating. They keep going.
A generation ago, the word anxiety was rarely stressed were the managers. However, they coped So what w
do you do when a big chunk of the
5 Being so restless
well because that it
their is hard
job satisfaction u your abilities? You need
heard, now its barely out of the headlines. One in 0 was high.
1 2 pressure
3 you feel is about
to sit still
five of us is affected by whats been described as an The study supported research from the 1960s a
to find a strategy. Research has shown that high-
6 Becoming easilythat
annoyed
anxiety, even if she is only mildly

anxiety epidemic. In a recent survey, GPs said 84 which found individuals who 0 performed
1 well2 strain
3 situations create two types of stressor
WORDS SALLY BROWN

and what can we do to
per cent of consultations were anxiety-related; stress
and anxiety account for 45 per cent of sick days, with
women twice as likely to have an anxiety-related
disorder, reports the Mental Health Foundation.
To manage it, we need to understand the cause.
or irritable
under pressure focused on the challenge, kept
7 Feeling afraid as ifon
their attention
awful might happen
something
specific tasks and0 felt exhilarated
1 2 for
SCORING Add up your numbers: 5-9 - mild anxiety 10-14 moderate anxiety
3 personal development
m
challenge, which ultimately leads to opportunities
e and achievement, such
to relax with @healthymag
aware of how she is feeling. You
The pace of life is increasing and we no longer have 15+ severe anxiety. See our Natural Soothers and Self-Help Strategies, overleaf
stop feeling so stressed all the time? IN PURSUITenough
OF HEALTH
downtime,& HAPPINESS!
says Lidbetter. Women often
and a couple of @nakd_

suggest keeping active and this is
30 healthy-magazine.co.uk
DELICIOUSLY ELLA
Why Im over
DO YOU
wholefood bites
clean eating NEED
FEMALE
VIAGRA?
a life saver. If my daughter starts
to feel unwell, the first thing she does is go for a walk Easter
bake-over @nicshealthylife
21
Spelt hot cross
buns + vegan
sometimes thats enough to ward off a stomach issue. Snickers bars

The perfect way to spend
I can also become stressed (especially when I hear my WAYS TO a Tuesday @healthymag and
daughter has been ill), so I make sure to take time out for STRESS Showstopping chocolate
courgette layer cake
a Deliciously Ella energy ball!

myself take a walk, drink chamomile tea while staying LESS!
l EAT TO CALM AND SOOTHE
l STOP YOUR TRIGGERS PLU S
+ QUIZ HOW ANXIOUS ARE YOU?
O N I N S TA G R A M
EXPERT
off the computer and phone. I also limit sugar and alcohol. YOUTH
ADVICE
Are you born to
BOOSTING be fat? Hay fever:

the update Herbal
BEAUTY
Joan, Cambridge hormone helpers
@psychadelicsprite Ive got

the Friday feeling with
@healthymagdaily!
Junk by iinsects, its no wonder that more
another name normal sized people get a complex
Your article The Rise Of aabout how they are perceived
Upmarket Ju ood (May)
highlights one of the most
because of their weight. We need to
b
rreinforce the importance of feeling WRITE TO US
dangerous trends in healthy and happy rather than
h If your letter is printed here,
modern lifestyles. Some ffocusing on how thin or fat we are. youll receive a Dead Sea
trendy upmarket food Life is too short to give ourselves
L Spa Magik gift* (worth 35).
is portrayed as healthy, a hard time about not looking like The star letter also wins
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subject. I believe the alarming details of the letters, comments or tweets.

effects of junk food should be a catalyst for How beautiful Nicola Griffin looked Email us at healthy@
government action to promote healthy food. grey hair and all in Confidence therivergroup.co.uk or
This wouldnt be a nanny state acting, but Is A Choice (May); I am nearly write to us at healthy, The
a wise decision aimed at improving the 48 and have had grey hair for River Group, Garden Floor,
nations health and reducing NHS dependence. years and now would never 16 Connaught Place,
Keith, Swindon colour it. Also thanks for London W2 2ES.
your features last year
Real bodies recognising that women can
The news story in your May issue Are You be attractive with grey hair
ir
Born To B at about healthy body inspiration and with all types of
was fantastic. There is so much stigma body shapes. I love
about overweight people and little or no healthy, its a
consideration of why they are this way. fantastic magazine.
With pressure from society to look like stick Rafiqa, Cambridge
Tweet us at @healthymag Join in our conversations at facebook.com/healthymagazine

This summer
SLEEP UNDER THE STARS
To get your slumber schedule back on track, book
a weekend under canvas. US researchers have discovered
that because our internal clock, or circadian rhythm, is governed
by the natural light-dark cycle, two nights in nature can have
truly transformative effects. Participants went camping for
a weekend, with no mobiles or unnatural light sources like
head torches; on returning, their bodys rise in the hormone
melatonin, which promotes sleep, had shifted one hour 24
minutes earlier, helping them nod off. Its all down to the natural
light, which hits photoreceptors in the eyes, altering the brains
master clock which prompts a cascade of events that help us
snooze. And its beneficial to more than just your eye bags:
delayed sleep timing has been associated with poor cognitive
performance, diabetes and obesity. So carry on camping!
Photograph Shutterstock
H E ALTH N E WS
GET A HEMP HABIT

Forget those much-talked-about millennials, its
the over-60s who are the early adopters when
it comes to this particular healthy habit. New
figures show that sales of hemp extracts to this
age group have trebled in the last year but
theyre keeping the habit close to their chests
because of the stigma around cannabis. No
need! Although hemp and marijuana come from
the same cannabis plant, hemp has virtually
none of the psychoactive ingredient found in
the latter. In fact, its legal and packed with
benefits from essential fats, which help
balance hormones; protein, so its great for
vegans; fibre; and host of vits and minerals,
from antioxidants to iron. Hemp is popping
up in foodstuffs(hemp milk, seed butter,
chocolate) and beauty products (its
great for hair and skin; thank those
healthy fats). Plus, its good for the
environment this habit is too good
to be restricted to the over-60s!
l Plamil No Added Sugar Shelled
Hemp Seed Dairy Free Chocolate,
2.59 for 100g.
l Holland & Barrett Hemp Seed Oil,
5.29 for 60 capsules.
l Dr. Organic Hemp Oil 2-in-1 Shampoo
Conditioner, 6.99 for 265ml.
l Naturya Organic Hemp Protein
Powder, 10.99 for 300g.
l Linwoods Shelled Hemp, 7.99 for 225g.
*Available from Hollandandbarrett.com. Words Laura Potter. Photographs Getty
BLUES FOR BLUES Join the caviar

Postnatal depression affects one in
crowd Having sold out online
within a week of launching, and grabbed
10 new mums. Now a Canadian study high-profile fans including Madonna,
has found that the active ingredients in Tom Oliver Nutrition omega-3 supps have
blueberries can chase off the baby blues, now hit Holland & Barrett. Why the fuss?
virtually eliminating full-blown depression Its derived from herring caviar,
from developing. Depression scores in the which has three times more
new mums who didnt get the supplement DHA and phospholipids than
rose swiftly in the days after birth; those any other omega-3 in the UK.
in the blueberry group barely changed. Thats what the fuss is about.
22.99 for 30 capsules*.
CRAZY CAT LADY? NOT SO! Its been reported that growing up with cats raises
CR
y
your
you risk of mental illness, due to a parasite they carry linked to mental health problems. But hold
your whiskers: UK research has found no such connection. Stick that on your post and scratch it!
you
FO O D N E WS
EATING BY NUMBERS
Confused by the latest advice
regarding your fruit n veg? One
1 CHOOSE THE RAINBOW
You need to consume a wide variety
study concludes the government- of different coloured fruits and
recommended five a day will help vegetables daily in order to provide
us fight dementia, while another yourself with all of the vitamins,
says filling up on 10 a day will minerals and phytonutrients
help us live longer. And yet another necessary for optimum functioning.
study recommends we eat eight
servings of vegetables a day to 2 STAY IN SEASON
keep our hearts healthy. Whatever Fruit and vegetables that are grown
advice you follow, bear in mind that in their natural season and climate
its not all about numbers here can be more nutrient-rich. Secondly,
are four things you need to make seasonal fruits and vegetables give
sure of with regard to your intake, your body what it needs at that time
according to Superfood UKs of year. For example, in hot weather,
nutritionist Shona Wilkinson: watery summer fruits such as plums,
watermelon and berries are good
for fluid and mineral replacement.
3 GET THE RATIO RIGHT

Whether you are talking about five
a day or 10 a day, you should be
eating three-quarters vegetables,
and one-quarter fruit. Vegetables
18,304
tend to be more nutrient dense,
Bubble has burst plus you dont have to worry
Fizzy drinks have been getting about the sugar content affecting
a lot of bad press, and now a study has your blood sugar levels.
linked diet pop with weight gain! It The number of sandwiches the
seems the brain isnt fooled by fake average Brit consumes in a 4 EMBRACE YOUR FREEZER
sugar, causing us to want more sweet lifetime. Make lunchtime more Remember that frozen fruit and
stuff. Check out these naturally sweet inspiring with a Buddha bowl vegetables are absolutely fine
drinks to satisfy that craving: find our recipe on page 104. to use. There is an argument
to say they may even be better
Berrywhite Organic Sparkling
than fresh fruit which
Cranberry & Guava (1.39 for
250ml; hollandandbarrett.com). has stood around
Ugly Sparkling Water with for a few days
Lemon & Lime (1.49 for 330ml; and is losing
hollandandbarrett.com). its nutrient
Words Francesca Specter. Photographs Shutterstock, Stockfood
Alibi Health Drink Sparkling

Pomegranate (1.59 for 330ml;
content.
hollandandbarrett.com).
VEGAN FOR ALL?

Theres been a huge 360 per cent rise in UK vegans in the past decade,
but its over in Portugal that theyre really backing animal-free eating.
A new law there has compelled all public canteens (including schools,
prisons and hospitals) to offer a plant-based meal option. For delicious
vegan dishes from healthy contributor Katy Beskow, turn to page 107.
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FITN E S S N E WS
WINNING
GAME
We all know we need to sit down less
if we want to boost our health and,
until now, theres been a perception
that digital gaming is bad for our
health as it keeps us sedentary for
longer. However, the new breed of
exergaming is changing that, with
a recent study from the University
of Jyvskyl finding that digital
games which require physical
activity, such as Pokmon n Go
and Zombies, Run!, can
reduce our sedentary
MINDFUL
time and so promote TREND TO TRY
health. While the
gains arent huge,
they are particularly
noticable for people
WALKING
who arent already
regular exercisers.
WANT BOTOX?
TRY HIIT Mindful walking is having a moment, with
books and retreats popping up. Nina Barough,
Move over Botox, high-intensity interval founder of MoonWalk London has relaunched
training (HIIT) can halt ageing at a cellular her book, Try It! Walkin o itness (Dorling
level, according to US research. Groups Kindersley, 9.99) complete with mindful
of 18- to 30-year-olds and 65- walking tips, while beautiful pocket book
to 80-year-olds did HIIT training 5-Minute Mindfulness (Fair Winds, 9.99) has
on a bike, then had their muscle hit shelves. There are new mindful walking
cells compared to retreats everywhere from Devon (sharphamtrust.
a sedentary group. org) to southern Spain (carligto.com/en).
Younger volunteers saw Walking meditation is a great way to train
a 49 per cent increase in mitochondrial our minds to be present, because we can place
*Research carried out by Virgin Active. Words Laura Potter. Photographs Shutterstock
capacity, while older bikers saw a 69 per our attention on the sensations of walking,
cent rise. Mitochondria occur in almost all says Alexa Fray, of The Mindfulness
cells in the body and generate energy, Project. By consciously slowing down, were
so when they drop, ageing speeds up. more aware of our feet contacting the ground,
Study author Dr Sreekumaran Nair and the bodys movement, like how we slightly
said, Based on all we know, lose balance as we lift one foot. Need more
theres no substitute for these incentive? Living Streets, the UK charity for
exercise programmes when everyday walking, is urging people to pledge
it comes to delaying the to walk for 20 minutes daily. Last
ageing process. Impressive! year, 75 per cent of walkers
who did so kept it up.
224 MILLION MILES

Thats how far Brits tote their gym bags every week without actually making it to the
gym*. But theres a solution: 62 per cent of us are more likely to stick with our exercise
plans if a friend joins us. So if youre at risk of binning the workout buddy up!
B E AUT Y N E WS
METALHEAD Good news. The new metallic

shades for eyes is season-proof.
On the Marc Jacobs catwalk, we
saw how shimmery eye shadows
in bronze, lilac and silver hues
can complement our go-to
summer look of glowing skin and
nude lips. Metallic textures are
great in summer, says make-up
artist Amy Brandon. They
effortlessly pick up natural light,
highlighting your brow bone and
emphasising your tan. The trend
Whats the deal BATH BENEFITS is also more youthful than a heavy
smoky eye, says Brandon. Opt
with parabens? If youre anything like us, time in the tub for soft, creamy textures that are
Were now more concerned than is a glorious way to relax and pamper easy to blend. For a modern feel,
ever with the chemicals we put yourself. So new UK research finding pick eye-brightening shades like
on our skin, which means were that our peak blood sugar after eating bronze and lilac. Sweep across
re-addressing some of the most is 10 per cent lower after a hot bath, the whole lid, taking care to
common cosmetic ingredients, compared to post exercise, is music blend out the edges, and pair
including parabens which are to our ears. Here are three bath buys with a dewy nude lipstick.
present in 75 per cent of the to make your soak even better: The low-key version? Swipe
products on the market. Used petroleum gel over the eyelid,
as a preservative, parabens 1 Beauty Kitchen Chill Me and apply a silvery eye shadow
have been linked to breast cancer. Sensitive & Age Defying to the inner corner of the eyes.
The science is inconclusive Bath Oil (9.99 for 150ml; Get experimenting with Pacifica
*Survey by Look Fabulous Forever. Words Francesca Specter. Photographs iStock
so far, but if youd rather hollandandbarrett.com) Natural Minerals Mystical

err on the side of caution, eye shadow palette (15.49;
Holland & Barretts 2 Treets Bath Ball in Velvet hollandandbarrett.com).
beauty products are 100 Vanilla & Lavender(2.95 for
per cent paraben free. 180g, hollandandbarrett.com)
Start by swapping your
body lotion, which 3 Pacifica Soy Candle
is applied to a large in Indian Coconut Nectar
surface area of skin, (18; hollandandbarrett.com)
for a paraben-free one
we like Weleda Sea
Buckthorn Replenishing
64
Body Lotion (15.95
for 200ml; hollandand Thats the percentage of women who would trust
barrett.com).
their mothers above anyone else when it comes to
receiving beauty tips*. Mums the word!
INSTA-QUOTE
happiness is
HAVING PEOPLE IN YO
UR LIFE THAT
MAKE EVERY DAY FEEL
LIKE A BLESSING!
@clean_eating_ alice

!
TAKE A HIKE
Go for a brisk 15-minute walk every lunchtime
youll burn an extra 518 calories over the TRY THIS!
week and it will boost your concentration. MY HEALTHY SWAPS
HEALTH by Caroline Francis,

a registrar
STEALTH
from Berkshire
B utter
Summer
I use mashed-up avocado instead
of butter on my toast. Its a great way
to get more healthy fats in my diet
plus, it tastes even creamier.
S mashe d
avocad o
Reader tips to make living easier
for you, every day. Youre welcome
HOW I SQUEEZE HEALTHY LIVING IN

WHAT I EAT MY EXERCISE
Im type 1 diabetic, so REGIME
its important for me to eat I do two to three classes
healthily. I have a low-sugar, a week after work. For me,
low-GI diet with complex carbs to balance they work better than self-motivated
Hannah my sugar levels. In the summer, I rotate workouts I need to have someone telling
Kettle, homemade salads for lunch. Dinner is me what to do for 45 minutes, otherwise
r
a esigne
Gutter credit
d low-carb: tonight is salmon and roast veg, Id stop after five! My favourite classes
from last night was quinoa with pine nuts. For are body pump and step. Step is great for
London a snack, I love dark chocolate or yoghurt. cardio as I end up sweating so much.
FIRST WO RD
E A S I E R WAY S T O B E H E A LT H I E R
Dont let a summer BBQ derail your good
intentions Gail Okpah, from Warrington,
Whats inspiring us!
shares her quick, easy and tasty ideas Author Marian Keyes, who
I tend to choose chicken busted the taboos surrounding
with the skin removed mental health issues when
over red meat. Ill make a
kebab skewer interspersed she opened up to BBC Radio
with red and green peppers, 4s Kirsty Young about her
mushrooms and shallots in struggle with depression.
order to get more veggies
in. If I do have a burger, Ill
put it inside a lettuce bun.
Often, Ill have
seafood and fish
as a healthier alternative
MONEY
SAVER
to meat. Grilled salmon,
sardines and king
prawns taste delicious
seasoned with pepper,
chilli flakes and lemon.
For me, the salads are Energy dip? A packet of

just as important raisins could provide
as what goes on the a cost-effective alternative
barbecue. I love to make
Compiled by Francesca Specter. Photographs iStock, Shutterstock, Stockfood, Rex
to sports gels or energy

Shepherds salad (onions, bars, says a new UK study.
tomatoes, coriander and
cucumber tossed with
white wine vinegar
and lemon juice).
Iced tea is my non-

alcoholic drink of =
choice in the summer.
Otherwise, Ill have
a spritzer dry white
wine mixed with sparkling
water, ice and lime
or a long G&T made THREE THINGS WERE TRYING RIGHT NOW
with low-cal tonic.
1 I switched to 3 Ive given up
spiralised butternut chocolate for
squash and courgetti a month and
instead of pasta, as replaced it with more
I wanted to reduce my fruit, and oatcakes
MY NIGHTTIME consumption of refined with peanut butter!
ROUTINE carbs, and also add another type Dafina Keys, from Marlow, is
Im a big tea drinker, but make of vegetable to my diet. healthys publisher
sure I dont have any caffeine Nicola Garrett, a homemaker
after 5pm I switch to decaf. I always try 2 I drink a large glass
to read a book before bed, rather than of water morning and
watch TV as it helps my mind switch off. evening on top of what
I keep my window open in the bedroom, I have during the day to
even if its chilly the fresh air helps me ensure I stay hydrated.
sleep. And I often sprinkle a few drops Louise Adolphsen,
of Olbas Oil on my pillow: the smell is so a business consultant from London
comforting, it reminds me of childhood.
FIRST WO RD
THE
HEALTHY
DEBATE
Do we really need
expensive trainers?
We spend 7 billion pounds a year on sportswear and a large chunk of that goes on
shoes, yet the research is patchy at best. Two experts argue the case for posh trainers
YES Is fancy
footwear
worth it?
NO
says Barry Crane, says RogerKerry,
a physiotherapist associate professor
and runner whos in physiotherapy
worked with at Nottingham
elite athletes University
I E
see so many stress fractures and xpensive trainers are no
tendon tears from ill-fitting shoes. guarantee youll be a better
Theres no exact recipe for buying runner, or less likely to get
the perfect shoe, but seeing injured. Focusing on footwear
someone with specialist knowledge makes a huge difference. means youre missing out on things that really make a difference.
Of all the kit youre buying, footwear is the most important, The wet footprint test, to show how high your arch is and where
because your foot is in contact with the ground, so insufficient you need support, seems sensible, but has been shown to have no
cushioning or support can cause horrible injuries. Ive seen benefit. In fact, the evidence shows playing with someones natural
two people this week who wont run again because theyve foot mechanics can increase injury. Change the way your foot
torn tendons, thanks to lack of support. I read medical journals contacts the ground and you change whats happening through
and reviews daily, and theres no concrete proof for anything, your kinetic chain up your legs to your pelvis, hips and back.
but the best evidence says analysing your gait makes sense. Even if pronation [how much your foot rolls in when running]
Trainers aim to put your foot in a neutral position. Get that did impact injury rates, watching someone run on a treadmill cant
right and you fire all the muscles around your foot equally. If assess that. Plus, Im confident that degree of pronation has no
youre out of alignment youll be working one tendon harder connection or even correlation with injury rate or performance
than another and it can rupture. If your foot rolls in [known as levels. Thats down to your body, and applies to all runners.
overpronating] you put pressure on the inversion muscles and The primary explanation for injury is your bodys ability to
get a repetitive strain. It throws off knees and hips, and you get tolerate load and force. Its why elite Kenyan athletes can train
problems right through the body. I see hip problems, tendon in second-hand shoes, because their bodies are strong enough to
issues, back and even neck pain. tolerate it. If youve never run, then do 10K, youll get injured
Theres a big push around using foam rollers for knee injuries, because the mechanisms of your body cant tolerate the loads
Words Laura Potter. Photograph Shutterstock
but there are easier ways to correct them. You avoid injury with going through it. But if you build up, youre gradually exposing
a toolkit: training, rest, strength and conditioning work, and the your tissue to ever-increasing loads, and it can cope, whatever you
right shoes. Its also about matching them to your activity, so gym wear. Despite all the expensive technology, between 20 and 30 per
goers dont need as much support as runners, and you need cent of runners get injured, and have done for 50 years. At some
different trainers for difference distances. If youre training for point every runner will be injured, from elites to park runners.
a marathon, after three hours you start to lose control; imbalances The evidence shows only one thing matters: comfort. Your shoes
get more pronounced, so you need more support. With shorter should protect you from sharp objects, not let you slip over, allow
interval work, you need less support for a light style of running. room for your forefoot to expand, and not rub. You can get all that
Getting the right trainers is worth investing time and money in. for 20. Shoes neither cause nor prevent injury. Training does.
{ Read our half-marathon training diary at healthy-magazine.co.uk } healthy-magazine.co.uk 29

FIRST WO RD
H E
T NS
WO TOM A
I D E
G UROTEIN
P
Looking to slim down and can actually encourage weight loss rather than
vice-versa. Plus, there are plenty of other benefits
that come from it, too. Protein is responsible
tone up ready for summer? not just for building muscle, but it is also needed
for the formation of hair, skin (collagen) and nails,
Then its time you knew says Shaun Appleton who helps develop PhDs
high-performance range of protein and training
exactly how protein can help supplements (phd-supplements.com). Its also
responsible for the formation of enzymes, hormones
WORDS LUCY FRY AND JULIA BUCKLEY
and the development of bone, cartilage and blood.
Clearly, we need our protein like we need our
oxygen. But how much is too much? Or, perhaps
W
more importantly, how much is too little? Many
hats all the buzz around protein? people wrongly assume that women dont have
Many women are nervous that the same protein needs as men. How much protein
chugging back protein shakes will you need isnt related to gender so much as your
cause them to bulk up like The overall weight and body mass (that is, how much
Hulk, but the truth is quite different. For not only muscle and fat you carry), says personal trainer
do women have far less testosterone than men and Olympic weightlifting coach Luke Doran
(which means putting on muscle is far harder (lukedoran.com). Generally speaking, though,
for them), but increasing protein consumption upping your protein intake will help you build
muscle and burn fat, which is the actual process
taking place when a person tones up.
So how much protein do you really need? CALORIE COUNTING AND WEIGHT LOSS
Government guidelines suggest a minimum of Yes, daily calorie expenditure and down and stops you from
0.8g of protein per kg (2.2lb) of body weight to avoid intake matters if youre watching burning fat efficiently. In order
becoming deficient and/or maintain our existing your weight, but beware the trap to develop a healthy relationship
muscle mass. Yet a 2014 study in The International of meticulous calorie counting, it with food its important to
Journal Of Sports Nutrition And Exercise Metabolism can quickly lead to self-defeating respond to genuine hunger cues
found that a higher intake, more than 2.5g per obsession. If you drop calories (rather than emotional eating),
kilo of body weight in fact, helped calorie-restricted dramatically your body fights and to allow ourselves treats
elite athletes lose body fat and maintain muscle. against you! says Appleton. every now and again. Remember
If Ive got an active client whos trying to lose Our DNA is still a thousand years that its consistency over the long
weight, Id advise them to keep their protein intake old so if the body thinks its in term including treat days that
around 1.5g per kilo of body weight so they can famine, it slows the metabolism gets results in the end.
remain satiated and keep muscle, says Doran.
But thats sometimes easier than it sounds. For
a 67-70kg (10-11st ) woman thats about 100-110g
of protein (a chicken breast has around 30g protein, to dairy, experiencing discomfort or bloating after
a big steak around 40g, and 100g tofu around 17g). eating it, then whey is best avoided. Switching
Thats where supplementing with a convenient to a vegan protein such as soy or pea should work
and tasty protein powder comes in. Whey protein, better, and it still contains plenty of essential amino
in particular, can be very healthy, says Appleton: acids necessary for building muscle. Another good
If someone told you to drink a glass of milk you source of protein is a hemp, seed or nut butter.
wouldnt bat an eyelid about it being unnatural, These are natural and delicious, but be wary not
and whey protein powder, which is a by-product to eat too much if youre trying
TOIF CUT
YOURE TRYING
of cheese making, is pretty much the same thing, to trim down. Nut butters are
bar some flavouring here and there. high in good fats, which isnt
Whey also boasts being 80 per cent protein a problem in itself, but does CALORIES
unlike, say, a steak, which is around 30-40 per cent mean they are very calorie THEN CONSIDER

protein and the rest carbohydrates and fat, he dense (with nine cals per gram
continues. Its also high in essential amino acids as opposed to proteins four A DIET WHEY
and in particular an amino acid called glutamine, cals per gram), says Doran.
and its low calorie, too. If youre trying to cut Dont forget to train well, too, Appleton advises:
calories then consider a diet whey which has whey, Provided youre eating enough protein, lifting
soy and milk protein, all of which are digested at weights either of the dumbbell/barbell/kettlebell
a slower speed and so keep you fuller for longer. or body-weight variety is the most effective way to
Obviously however, if you have an intolerance get that sleek, athletic look.
YOUR BEST PROTEIN FUELLED DAY!

An example of how to get 100-120g protein in per day. Planning an even split of protein
across your meals can help to keep you satiated and ensure you get enough
BREAKFAST SNACK LUNCH SNACK DINNER DESSERT
3-egg omelette Diet whey Chicken or Ricecakes and Salmon or 170g Greek
with peppers protein mozzarella and 1 tablespoon Quorn fillets with yoghurt with
and spinach one scoop avocado salad nut butter vegetables honey and berries
15-20g protein 17g protein 35g protein 4-5g protein 15-25g protein 15g protein
FIRST WO RD
Forward lunge and curl

HOW TO DO IT Hold dumbbells, palms facing
forwards, stand with feet shoulder-width apart.
Step right leg forward, descend with straight
spine till rear knee almost touches floor. Keep
right knee above foot. At same time, bend
elbows to bring dumbbells close to body, palms
facing up. Push off right foot to stand; slowly lower dumbbells to sides.
BEGINNER? Lose the dumbbells; hold on to something for balance.
TARGET AREAS Legs, bum and upper arms.
WHY IT WORKS Strengthens biceps, quads, glutes and hamstrings
at the same time as burning lots of calories.
Squat and press

HOW TO DO IT Stand feet shoulder-width apart. Hold
dumbbells at shoulder level, palms facing forward. Keep
EVERY WOMANS
body tall, eyes forward. Slowly descend by pressing hips
out as if sitting on a chair (avoid pushing knees forward).
Go as far you can without the knees coming in. Extend
knees and hips to stand, then press dumbbells up.
AT-HOME WORKOUT
BEGINNER Just do the squat action (no dumbbells)
TARGET AREAS Legs, bum and shoulders.
WHY IT WORKS Burns fat, shapes thighs, lifts bum, sculpts shoulders.
Plank dumbbell row

PT Julia Buckley has the weights HOW TO DO IT Place a dumbbell on
the floor. Get into plank position with
workout that works for everyone your weight distributed between palms,
placed under your shoulders, and balls of feet. Hold dumbbell in one
The benefits of working with challenging weights are hand and, maintaining straight line from neck to heels, row upwards;
immense: youll shape and firm your body, and speed keep elbow close to body. Do your reps and repeat on the other side.
up your metabolism, so you burn extra calories long BEGINNER? Do the action without a weight, or hold plank position
after your workout is over. for 30 seconds, take a short break, then hold for another 30 seconds.
You dont need fancy equipment or even a gym TARGET AREAS Abs, core, back of the upper arms.
membership, you can get a fantastic fat-torching WHY IT WORKS Great for the abs, and also blasts upper arms.
workout at home with just a pair of dumbbells.
Ive created this circuit to fire up multiple muscles Bent over reverse flyes
more muscles working together means more fat HOW TO DO IT Stand feet shoulder-width apart. Hold
burning, greater cardiovascular benefits, and better dumbbells, palms facing each other, bend knees slightly.
body-sculpting bang for your buck. Keep back very straight, hinge forward from hips, so
Use weights you can complete 10-15 reps of the torso is almost parallel to floor. Let dumbbells hang from
following exercises with. If you can do 10 reps while shoulders. Slightly bend arms and raise to shoulder level.
maintaining good technique, but lose it somewhere Keep rest of body still. Slowly return arms to start.
between 11 and 15 reps, youre using the right weight BEGINNER ? Practise with without weights.
to get full benefits. If can do 15 reps with good TARGET AREAS Upper back and core.
form, its probably time to pick up a heavier weight. WHY IT WORKS Sculpts the upper back and builds core strength.
Your aim is for this to be challenging, not easy,
Woodchop
Illustrations Martina@kja-artists. Photographs iStock
as thats whats needed for the body to respond by

changing shape and burning lots of fuel in the HOW TO DO IT To start, hold one dumbbell with two
process. Do the circuit twice when you first start, hands over your right shoulder, standing with feet
aim for three times as you get stronger. You can use slightly wider than shoulder-width, knees bent. Swing
kettlebells, but you may need to adjust hand positions. dumbbell towards the outside of the left hip, moving
across and down in front of body in a chopping motion.
Julia Buckley is one of the UKs top trainers and author of best-seller, Th at Swing back up to the starting position and repeat.
Burn Revolution (Bloomsbury, 16.99). Thousands of people have transformed BEGINNER? Practise with hands clasped together.
their bodies with her free online gym ( juliabuckleyfitness.com). Julia also hosts TARGET AREAS Abs and shoulders.
a free live workout every Saturday morning on he acebook page (facebook.com/ WHY IT WORKS Builds a strong core by using abdominal and oblique
juliabfit) ollow her on Instagram for daily tips (instagram.com/juliabfit/). muscles to do the move and stabilise body. Great calorie burner.
H E ALTHY G IVE AWAYS
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BOOKS FOR HEALTHY COOKS CODE: HOW TO

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unless specified otherwise. DATA PROTECTION The promoter may wish to contact you with details of relevant offers and promotions. If you do not wish to be contacted by email or post, please state RG NO or online entry.
NATURAL HIGH
People who live in areas
with more birds, shrubs
and trees are less likely to have
depression, anxiety and stress. Thats
the finding of new research from
the University of Exeter. Those who
spent less time outdoors were more
likely to report poor mood, too,
and apparently seeing our feathered
friends in the afternoon is particularly
beneficial. The results held true
even after researchers allowed for
variables such as income and age.
This comes hot on the heels of
other UK research which found that
watching birds makes people feel
relaxed. So why not invest in a bird
feeder for your garden and spend
your coffee breaks looking at that,
rather than your smartphone.
Words Laura Potter. Photograph iStock
I FEEL
MORE
SETTLED
IN MYSELF
THAN
EVER
TV presenter
and exercise
guru Davina
McCall talks
to healthy about
the amazing
mental benefits
of exercise
as she
approaches
the big 5-0
WORDS JORDAN PARAMOR
S E LF
D
avina McCall has been everything, she says it can have a big lose this weight in between two babies.
on our TV screens for impact on mood when combined with I want to have another one soon, so Ill
an incredible 25 years, and other therapies. Ive done some research be pregnant all over again and my body
as she gears up for her 50th recently into depression and exercise. is going to go to pot. Then when I was
birthday this October, the much-loved When someone has depression they pregnant with Tilly I thought, Oh, it
presenter looks to be in the best shape often need to see a psychologist or an really has gone to pot. I had cellulite on
of her life. I feel really good about my analyst and get properly assessed. But my cellulite. It was on my arms, my legs,
birthday, she smiles warmly. I feel couple that helping hand with some everywhere. I was only about four or five
more settled in myself than I ever have exercise and mindfulness and that really months pregnant and thought, Holy
and Im much happier about turning 50 helps, too. I get a bit of SAD [seasonal moly, this is bad, what am I going to do
than I was about turning 40. I fibbed affective disorder] in winter; oh my God, afterwards? This is more than just a bit
and told everyone I was fine with it, but when that hits its horrible. I genuinely of weight gain. I could either have gone
I really wasnt. Then once it was over feel the effects of Blue Monday [in down the route of Ive had two babies.
I was like, Oh, is that it? Were no January] and feel really depressed on I can relax into things and let it go.
longer defined by how old we are and that day. But exercise sees me through Or can go the other way and think,
how you feel is much more important. and keeps me going. If things are feeling Sod that. Im still attractive and young.
And honestly, I feel great. Ive got loads tight and taut and you feel strong it helps It was a real sliding doors moment.
of energy and Im looking forward so much. Mentally that makes you feel Instead of panicking and throwing
to whatevers around the corner. good. And I have to say, the older I get, herself into a full-on regime, Davina
Davinas boundless energy has a lot the more I cherish that. decided to start doing some gentle
to do with her healthy lifestyle, which Exercise has played a big role in exercise and slowly build it up. I think
involves working out three or four times shifting Davinas mind-set over the a lot of mums will identify with that
a week and following a well-balanced, years, especially while pregnant. Fitness feeling of Im exhausted. Ive got two
largely sugar-free diet. A typical changed things massively for me. When tiny kids and I cant be bothered. You
breakfast is scrambled eggs, lunch I got pregnant with my first baby, Holly, and your husband are like ships passing
a big salad and dinner a hearty, I thought, Theres no point in trying to in the night and youre having the Whos
home-cooked meal shared with more tired conversations. Its the
her husband, businessman drudgery and fact you were once
YOU CANT BEAT THE SELF-

Matthew Robertson, 48, and a sexy 20-something and now youve
children Holly, 15, Tilly, 13, and got bags under your eyes. But you dont
Chester, 10. I eat healthily 80 LOVE AND ESTEEM THAT have to accept that. I started doing my
per cent of the time and dont
give myself a hard time if
I indulge a bit. Its harder to stay
COMES FROM EXERCISE
DVDs and slowly, but surely I started
to feel like the old me again. Of
course being in the public eye people
Clockwise
slim as you get older, but Ive from right: judge you, but I did it more for me.
adjusted my diet over the years. Davinas Rather than aspire to unattainable
homemade,
And exercise is a massive help. sugar-free, supermodel standards, Davina used
As well as helping keep her in prune and herself as a motivator. I got a picture
amazing shape she is 10st and almond when I was at a size where I felt happy
truffles;
a size 10-12 the Long Lost amily and stuck it on the fridge. Every time
exercise has
Photographs David Thomas Smith, Getty, Instagram.com/davinamccall/
host is passionate about the transformed I opened the fridge I asked myself
mood-lifting benefits of working her life; with if I needed to eat what I was about
out. The mental effects are husband to have. If youre in a similar situation,
of 17 years,
extraordinary. I dont know the Matthew working out with a mate is great as you
ins and outs of all the hormones, cant wriggle out of it. If your friend
ca
but there must be some kind of has a baby, too, you dont have to go
h
endorphin that gets released when tto a gym and put them in a crche,
you train. I did a session the other eexercise in your front room. Stick on
day and afterwards wanted to run a DVD; one of you can look after the
naked through the woods and roar babies while the other one works out,
b
like an animal. I felt so alive and tthen swap over. As long as you do
thats so empowering. Its so much ssomething if youre at a low ebb, you
more than just the physical aspect. will feel better. You cant beat the self-
w
While Davina accepts that eesteem and self-love that comes from
exercise isnt a cure-all for eexercising. It really did change my life.
S E LF
HOW
DWELL
NOT TO
PAST
Life
skills
ON THE
Learn
from mistakes,
but know how
to let them go
and move on
WORDS SALLY BROWN
R
eflecting on the past is essential for you at risk of anxiety and depression, but whether
helping us learn from our experiences, or not you spend time stewing over them.
and coming to terms with whats Human minds are very good at time travel, says
happened to us. But when you spend Dr Fiona Kennedy, consultant clinical psychologist
too much time mentally rehashing past events, it and co-author of Get Your Life Back (Robinson,
becomes rumination one of the most destructive 12.99). This time travelling can be a source of
habits for our mental wellbeing. When we great pleasure or great anguish in our lives, and
ruminate, we start to make up stories, says has been found to underlie many mental health
psychotherapist Rachel Shattock Dawson problems. Ruminating about the past can produce
(therapyonthames.co.uk). So, instead of simply flight or fight changes in our bodies. Our brains
reflecting on why a relationship didnt work out, monitor these changes and take them as
we think, This always happens to me, then start a sign that were in danger.
MENTAL TIME
to predict the future, I will never meet anyone. Typical ruminating
Rumination is thinking with a negative filter thoughts are, If only (I had
it ignores things that have gone well, or happy chosen differently/done TRAVEL CAN CAUSE
events, so rather than being insightful or helpful, it something else/said something GREAT PLEASURE, OR
GREAT ANGUISH

leaves us feeling more confused or hopeless. etc), or I wish (I had done
Dwelling on the past also undermines our X/given my kids more time/
health and happiness, because the mental churn worked harder in school etc),
of rumination triggers a physiological response or That was a bad thing she or he did. There
in the body, raising levels of stress hormones. And may also be images in our minds of the events
according to a study of nearly 33,000 people from or situations we remember, says Dr Kennedy.
172 countries by the University of Liverpool and Women are more likely to ruminate than men,
BBC Life Labs, its not adverse life events that put and it may be one reason why they also have twice
S E LF
the risk of depression. People with perfectionist

tendencies who like to get everything right are
typical ruminators, says Shattock Dawson.
A typical theme is misunderstandings and problems
in relationships. We also tend to ruminate on events
that created strong emotions like guilt, shame or
embarrassment. Like picking at a scab, rumination
can become compulsive, but it is possible to kick
a rumination habit, and train your thinking to
support, rather than undermine, you.
How to stop rehashing the past

GROUND YOURSELF We can spend so
much time thinking about the past that we do not
have room to see or feel what is around us now.
Grounding makes our minds concentrate and really
experience where we are now, says Dr Kennedy. It
is about focusing on sensations right now, even when
we are bombarded with rumination and worry. An
easy way to do this is to carry something with you
like a stone that you can touch and focus on. Ask
yourself, is it smooth, cold, etc, says Dr Kennedy.
Or some people find it helpful to put a loose-fitting
elastic band on their wrist and flick it when they
need to come back to the present moment.
DETACH FROM YOUR THOUGHTS Using

detached mindfulness seeing your thoughts FILL A WORRY BUCKET If ruminating
as just thoughts, rather than is stopping you sleeping, imagine a bucket being
ACCEPTING
TRY TO BE MORE
a reflection of reality not only lowered from the ceiling, says Shattock Dawson.
reduces the symptoms of anxiety Visualise putting each of the things that you are
and depression, it stops them AND ruminating about into the bucket, then imagine
coming back, according to a new FORGIVING OF YOUR pulling it up to the ceiling. You can tell yourself
PAST MISTAKES

study from Norway. One way to that you can have your worries back later, once
do this is to think, I am having youve had some sleep.
the thought that [whatever you
are ruminating about]. Its a reality check CULTIVATE SELF-COMPASSION So many of us
that these are thoughts, not facts. think its a good thing to be hard on ourselves, and
not let ourselves off the hook about past mistakes.
SCHEDULE WORRY TIME Set aside 30 minutes But how can you ever feel good about yourself when
in the evening where you think about the past. you have a mental tape of My Top 10 Failures
Its a way of putting yourself back in control of running on repeat? Its easy to be wise in hindsight,
your rumination, instead of it controlling you, says but you made the choices you did because of what
Shattock Dawson. If thoughts about the past come was going on at the time. And studies show that
up during the day, tell yourself youll think about being more accepting and forgiving of our past
that at worry time make a note of them if it mistakes makes us more motivated to make positive
helps then try to distract yourself by going for changes. Try taking a piece of paper and writing
a short walk, doing some exercise, reading a book or down what comes to mind when you ask yourself
phoning a friend. Then when worry time comes, this question: How could my life be better if I let
set a timer and only allow yourself to think for 30 go of thinking of myself in this way?
minutes. Notice the difference the thinking creates
Photographs Getty
in your mood. When the time is up, get up and USE A MANTRA Create a positive affirmation
distract yourself. As time goes on, you may find that you can repeat when you catch yourself going
that when worry time comes, you dont want to into rumination mode, such as, I choose to let
spend it ruminating, says Shattock Dawson. this go and in doing so I set myself free.
42 healthy-magazine.co.uk { Learn about other ways to live more positively at healthy-magazine.co.uk }

BEHIND
THE
HEADLINES
W HY AR E W E
S T IL L FA IL IN G W I T H
FO O D
An
of foo
W
o
d
A
th
c
S
e
h
T
r
u
E
y
c
e
?a
ke
r,
d
a n
in
o
la
th
nd
e r
fi
m
ll. S
ountain
o where
e g oin g w ro n g an d w hat can
are w trying
rn fro m th e in n o va to rs
we lea
to curb the tide?
ER
WORDS LAURA POTT
S E LF
G
et ready for some rubbish news: UK
households bin 13 billion worth of
food that could have been eaten, every
year 470 per house. Falling food
prices and rising incomes since 2014 havent helped,
as it gives us less incentive to cut food waste. The
food industrys also to blame failing commitments
to cut food waste by five per cent between 2012 and
2015, and UK restaurants chuck out 210,000 tonnes
of food annually. Yet the focus seems to be on us,
not big business. Ironically, while policy changes
at supermarkets would cut vast swathes of waste,
we hear more about how busy parents need to cook
less rice, says Carina Millstone, executive director
at Feedback, an environmental
organisation campaigning to end food
waste at every level. Household waste
has fallen 21 per cent since 2007; wed Above: Asdas
see greater reductions if shoppers wonky veg box
believed supermarkets were doing Left: Sainsburys
launch a community
everything they could to tackle waste. fridge project
However, among the landfill gloom, in Southend
theres hope; Wales has seen a 12 per cent
drop in household food waste since 2009;
it now wastes nine per cent less than the
rest of the UK. The secret? Ninety per
cent of Welsh local authorities collect
food waste in a separate caddy, compared
to 27 per cent in the UK; when you see
all that food going in one small
bin, youre less likely to chuck it.
With everyone from Hugh
Fearnley-Whittingstall to
Jamie Oliver waging war on
waste, and the public getting
fired up, too, supermarkets have set up initiatives, like FareShare, supermarkets can unlock even
but campaigners argue they dont go far enough. more food for people who need it.
While many collaborate with food redistribution In 2016, Sainsburys spent 1 million on a pilot
organisations and charities, FareShare, one of the scheme in Swadlincote, West Derbyshire, where
most popular, estimate they access a paltry two per residents were encouraged to use food sharing apps
cent of supermarkets available food surplus. Bread and smart fridges with the aim of cutting waste by
is an eye-popping half. They found it more
example: Tesco figures difficult than expected,
show up to 44 per cent
of bread made in the UK BEFORE
A LOT OF FOODS WASTED
IT EVEN LANDS ON
and the target has been
abandoned. Waitrose
A SUPERMARKET SHELF

is wasted, and only half send surplus from half
of that occurs in homes. their stores to charities
We redistribute and social enterprises;
food which would otherwise go to waste to 5589 Tesco donate food through FareShare and convert
frontline charities and community groups, including some waste into animal feed and biodiesel; Asda
homeless shelters, breakfast clubs and domestic follow similar lines to Tesco, and also sell wonky veg
violence refuges, says Alyson Walsh, director of boxes; Lidl have ditched best before labels, which
marketing and campaign at FareShare. Only four encourage people to throw food out unnecessarily;
per cent of the 270,000 tonnes of good-quality, while Aldi also use FareShare and other charities.
in-date, surplus food is being diverted to feed hungry It sounds positive, but experts argue a lot of food is
people. The bulk comes from manufacturers and wasted before it even lands on a supermarket shelf.
food producers, rather than supermarkets. By Cosmetic specifications, aka wonky veg, have
encouraging their suppliers to engage with charities gained attention, but food cancellation is a huge
S E LF
problem, says Millstone. Supermarkets

can be fickle buyers, wanting a certain
quantity, of say, cauliflowers, one week,
then less the next because they didnt
sell as many as anticipated, or they
can get them cheaper elsewhere. That
leaves farmers with produce they cant
sell, because theyre tied to one buyer.
It causes a massive amount of farm-level
waste, which is generally hidden.
Then theres the ongoing confusion
about food labelling. Were getting
to grips with display until
(the bit supermarkets need to
worry about) versus use by
(which signifies when food
may be unsafe to eat). But
campaigners say lots of supplies are delivered in reusable Left and above:
labelling falsely implies food containers, ingredients come direct waste not want not
communities are
must be frozen on the purchase from local producers, plates are made getting organised to
date. That is about quality, from recycled plastic bags, drinks are share their leftovers
rather than safety, say the Food served in recycled jam jars, receipts are
Standards Agency. From a safety emailed, and loos are flushed with waste
point, a product can be frozen water from the coffee machine. The
up to and on its use by date. app Too Good To Go lets hungry diners
The same goes for the best collect meals from restaurants around
before date, yet people think closing time for between 2 and
they cant eat a food beyond it. 3.80, while Disco Soup Events put local food
In Denmark, by contrast, its legal to sell expired producers in touch with culinary volunteers to turn
food, if its clearly marked and theres no danger whatevers salvaged into a feast. For the home, there
associated with eating it. Theyve just opened their are smart fridges with built-in cameras so you can
second supermarket dedicated to selling food due check its contents while out shopping, while free
to be dumped. In France, supermarkets are banned app Olio connects you with neighbours to share
Photographs Getty, John Frost Newspapers, Instgram.com/dannielle_lucy/, insideout_nz/, planzheroes/ sainsburysnews

from disposing of unsold food; it must be donated food you would otherwise have binned.
to charities or used for animal feed. While, last All very positive, but without full cooperation
summer, Italy passed a law making it easier for from supermarkets, its not enough, say experts. Id
companies and farmers to donate food. like every food business to be transparent about their
In Australia, entrepreneur Katie Barfield set up waste and where it occurs in their supply chain, says
Yume, an online platform connecting food suppliers Millstone. Without that, its hard to address the
with buyers, allowing them to list and sell surplus causes, and to hold supermarkets to account. And
products. Last year, it diverted six tonnes of salmon its harder for social entrepreneurs, like Toast, who
due to be dumped to Papua New Guinea. Barfield
also created Spade & Barrow, where farmers sell
imperfect food to commercial kitchens. In Galdakao,
IN FRANCE SUPERMARKETS ARENT
a small town in northern Spain, theres the Solidarity
Fridge, where residents and restaurants drop off
leftover food to be picked up by anyone who wants
ALLOWED TO DUMP UNSOLD FOOD

it. Various apps are helping: 11th Hour in Singapore, brew beer from surplus bread, to know where to
allows buyers to grab cut-price grub near closing target their efforts. It starts with transparency.
time; and No oodWasted in The Netherlands, where There are many more innovations coming
users upload their shopping lists and supermarkets up, like a food label that reveals when perishable
alert them when expiring items are marked down. food has gone off. But, meanwhile, its time big
Here in the UK, The Real Junk Food Project runs supermarket and restaurant chains, as well as the
cafes, where they turn food destined for waste into government stepped up to the, ahem, plate, and
delicious meals. Last September, they opened the started changing the conversation. Food doesnt need
UKs first food-waste supermarket in a warehouse to look perfect, and shelves shouldnt be groaning
near Leeds. Silo, Brighton, the UKs first zero-waste under the weight of food that wont be bought.
eatery, opened in 2014. It composts all waste, Nobody asked for that, so lets change it.
H E A LT H Y P R O M O T I O N
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ed all love our summer holidays just both the sun and insect bites can weaken its
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the zika virus could reach our continent. enriched with avocado, chamomile and geranium,
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S E LF
WORK
LIFE
BALANCE Time trials
Looking to manage your
working day better? Then try
the following tips from Fit Body,
Fit Business by Adam Strong
(Filament Publishing, 14.99):
1 Plan holidays in advance
and then stick to the plan
Get a big wall planner and make
sure it has all the public holidays
including Christmas, Easter and
any school holidays on it. Even
a long weekend away can be
a great way to recharge.
2 Double-up your diaries
Effective time management starts
with your diary. Ideally, have two:
one paper, one electronic. Stick
everything in it, from meetings
to the gym. Use an online time-
IS YOUR WORKPLACE
management programme such as
ScheduleOnce. That way,
if people want to book a slot
to speak with you, they can
STRESSING YOU OUT?

see when youre available.
3 Always show up
a few minutes early
Feeling overwhelmed and
that you dont have enough
time in the day are common.
It seems the UK could do better no matter their size or sector, Get into the office at least 10
when it comes to providing says Emma Mamo, head of minutes early, so you dont fall
sufficient mental health support workplace wellbeing at Mind. behind with your schedule and
for its employees. A shocking Employers and managers need avoid unnecessary stress. Small
10 per cent of workers have been to take care of staff, encouraging changes make a big difference!
unable to work due to a mental them to seek help where necessary
health issue in the last year, and spark conversations to create
according to a recent survey by
totaljobs.co.uk and mental healthy
charity Mind. And most people
an open environment. There are
practical measures your employer
can do to make life at work less Get
71% of
millennials
said their workloads
didnt feel able to tell bosses the real stressful. Top of this list comes doodling! had risen over the last
reason for sick days, as they worried offering flexible working hours, Drawing isnt only
this would cause their employer followed by giving counselling, for arty types. We year, compared to
to think negatively of them. encouraging staff to take regular all see in shapes 42 per cent of over-55s.
Just 29 per cent of workers feel breaks, carrying out regular and pictures not
But it may be down to
that their employers provide them staff surveys on stress levels, numbers or letters
and sketching perceived work levels.
Words Ellie Hughes. Photographs Shutterstock
with enough mental health support. and providing free or discounted

Workplace wellbeing should be gym memberships. More info
out ideas can In the US study, older
help your brain workers seemed more
a priority for all organisations, at mind.org.uk/work. organise info.
resilient to demands,
with a third of over-55s
DID YOU KNOW? saying they operate at
or rate by
Multi-tasking increases workers err 90 per cent productivity
versus eight per cent
50 per cent, says research by Steelcase of millennials.
Counting sheep?
Theres a simpler and more effective
With summer way to help you nod off. Magnesium
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supplementation, and
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proven to work five
you be at your times faster than tablets,
best all season guaranteed. Soak in
a Magnesium Flake
bath followed by
a few sprays of
MagnesiumOil
to send you into
Health
a peaceful slumber,
while replenishing
your bodys levels.
Keep on moving
Helpers
Leading an active
lifestyle can take
its toll, but Jointace
Collagen contains a
unique combination
of trace minerals and
vitamins, including
vitamin C which
contributes to normal collagen
formation for the normal function of
bones and cartilage. It also contains
vitamin D, zinc and magnesium which
*If you are pregnant, breast-feeding or under medical supervision, consult your doctor before taking supplements
helps to maintain normal bone health.
Tea time diet booster The next

Summer is the time of year we want generation
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delicious teas can help. Slimatee With Looking to boost
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While Diet-Tee is a natural infusion of Nutrition thats specifically designed for children
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metabolic rate; ginseng to Their Omega 3 includes: Daily Multi-Vitamin &
help promote energy; and Herring Caviar offers a superior Minerals, to support growth and
refreshing rosehips, packed source of omega-3 phospholipids from cognitive function; Bone Support
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in place of your help support heart health, vision and to help maintain normal function
usual cuppa normal brain function. The small, of the heart, brain and vision. Free
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{ All products are available in selected Holland & Barrett stores and online at hollandandbarrett.com*}
Just for you The latest advice from the UKs leading specialists
52 6 things you
didnt know about
your periods
by Dr Sujata Gupta
55 Understand &
Overcome OCD
by Nathalie Salaun
58 What does it do?
Wheatgrass
61The lowdown on
Allergies
62The womens
guide to healthy
bones at any age
by Sarah Leyland
67Is there such a thing
as a healthy tan?
byDr Ross Perry
70healthy Q&A
What happens when youre
bloated and whats the deal
with swimmers ear?
72Should I try it?
Chanting
75The health influencer
Dr Hazel Wallace shares
her feel-good tips
77The edit Latest health
stats and studies
Photograph Alamy
6 THINGS YOU
DIDNT KNOW
ABOUT YOUR
PERIODS
Theyre a fact of life for all women, but how much
do you really know about your menstrual cycle?
Dr Sujata Gupta clears up some of the confusion
1
DR SUJATA The average period
GUPTA is
doesnt actually exist
3
a consultant
gynaecologist While every period follows the same
at BMI The biological process, there is so much Pain shouldnt be
Alexandra Hospital fluctuation between individuals that it isnt possible part of the package
in Manchester to define what a standard period looks like for Far too many women put up with debilitating
every female body for one woman, a period every premenstrual syndrome (PMS) every single
21 days is typical, but for another each cycle takes cycle with a grin (or should that be grimace?) and
41 days, and both are perfectly normal. Whats bear it attitude. Why? Because they believe its
important is that you have a grasp of your average inevitable an inescapable fact of having a period
period and get used to monitoring it, so that if your which, unfortunately, is too often supported by
cycle changes, youre quick to notice. Fluctuations doctors and other professionals who simply chalk
in your periods can be a sign of reproductive it up to poor luck and recommend taking over-the-
or hormonal issues, so Id recommend always counter painkillers to help manage the pain. But
to see your doctor if things change. any pain, caused by periods or otherwise, that stops
you performing daily tasks or affects your quality
of life should be flagged to your doctor and
proactively treated. However, significant
2 SKIPPING THEM IS OK period pain isnt as rare as youd
think 10 per cent of women are
Women are often surprised contraceptive pill, the dose of affected every cycle, and one
to learn that theres no medical hormones it delivers is very low in four women I see in my
benefit to having a period, which makes it safe to take back clinic report severe pain
unless, of course, youre trying to to back and forego a period it can hit days before
get pregnant. Which means, on altogether. Particularly for women your period begins and
the flipside, theres no scientific who have heavy, painful periods, put you out of action
downside to choosing not to or a hard time knowing what to throughout.
have periods if skipping them expect from an irregular cycle, My advice?
improves your quality of life. this can provide a welcome break; Seek out
When it comes to the modern just speak to your doctor first. specialist
help.
C LIN I C
6
Eating
4 ITS NOT ALWAYS A PERIOD clever can
ease any
Were often too quick to assume always a risk the bleeding youre aches
that bleeding, especially if it experiencing isnt a normal or We know that what we
comes around the time were full period it could be bleeding eat, and how that food
expecting it, is definitely a full triggered by a hormonal implant, impacts our biological
period, but its worth exercising or just spotting, in which case make-up, can interfere
more caution if youre not pregnancy is a possibility. The with hormone levels,
looking to get pregnant. Indeed, best way to protect yourself from and as such affect the
technically you cant fall pregnant an unwanted pregnancy is to use regularity and intensity
by having sex during your period, contraception, whether you think of our periods. Carrying
but Id always argue that theres youre on your period or not. excess fat can increase
oestrogen production [which
affects periods] as can high
5
caffeine intake, so its a good
Tampons idea to maintain a healthy
are all about
the how
The oldie but goodie option of
TOO MUCH CAFFEINE CAN
menstrual maintenance, tampons are chosen AFFECT OESTROGEN LEVELS
by at least 50 per cent of women to manage
bleeding at some point during their cycle. Although weight and keep tabs on the amount of coffee and
they sometimes get a bad rep, largely for their link tea that youre drinking. Equally, alcohol has an
to toxic shock syndrome [a bacterial infection that inflammatory effect on our cells, so toasting
can be fatal], its important to your time of the month with too much of
remember this condition is very your chosen tipple is likely to ramp up
rare and shouldnt put the average pain. There are also certain nutritional
woman off using tampons. compounds that have been shown
Compiled by Victoria Joy. Photographs iStock
Whichever type you prefer the to have a positive effect on reducing

big brands or newer natural and symptoms of PMS, particularly any
organic varieties its crucial to stomach cramping. While the research
use them in the right way; choose comes from small samples rather than
those with the least absorbency large randomised controlled trials,
you need, so youre sure to change vitamin B and turmeric have both been
them often enough (never leave flagged as possessing anti-inflammatory
them more than six to eight hours) effects that may help make even heavy
and wash hands before and after. periods more bearable.
CASE STUDY
I dont need to pop painkillers any more
Natasha Weavers, 39, lived up in agony. But even with the pain under control,
with agonising cramps every the stress made me grumpy, snappy and
month before finding relief altogether more emotional. Recently, a friend
suggested that I try the Painmaster For Women,
After years of excruciating period patches that send a low electrical current to
pain, which became increasingly worse as the source of the pain, thought to restore injured
I grew older, I was spending days on end popping cells. After experimenting with where exactly to
painkillers. The cramping would begin just before position them, they started melting away the pain
my period arrived and sometimes last for one after 15 minutes, and you couldnt spot them
or two days after the bleeding had stopped. underneath my clothes. Now I wear them through
It became the norm to take pain relief throughout the night in fact, throughout my entire period
the day and then dose up before I went to bed so (except when Im in the shower) and the pain
I wouldnt wake in the middle of the night doubled is minimal. It feels like a monthly miracle.
{ Learn more about how to manage your hormones at healthy-magazine.co.uk } healthy-magazine.co.uk 53

Wish you
were here!If being away from home plays
havoc with your stomach, dont
forget to pack Enterosgel
W
hen travelling, the last
problem you need is an
upset stomach. We all
know the pitfalls of trying
new foods when on holiday. For travellers
Enterosgel has proved invaluable.
Intestinal adsorbents, like Enterosgel,
can quickly help to put you back on your
feet; theyre recommended by healthcare
specialists worldwide as a first aid in
cases of food poisoning. Scientifically
developed to attach or bind to bacterial
toxins, allergens and pathogens in the ITS OUR GUT INSURANCE ON HOLIDAY
gut, Enterosgel tackles the causes
of gastrointestinal disorders, by helping I always travel Enterosgel has Enterosgel comes
to expel gut nasties out of the body. with Enterosgel changed my life to my rescue when
Enterosgel is a drug-free organic Caroline Wendy I need it
mineral, so start taking it at the Oldham, Moore, from Amanda
beginning of your trip as your travel founder Gloucestershire, Collins, from
gut insurance, recommends Bav Heer, of BiteAppy says: For as Dorset, says:
a pharmacist and naturopathic nutritional from London, says: long as I can recall Ive In 2013, I was diagnosed
therapist. Always remember As someone had a sensitive stomach, with coeliac disease. And
to stay hydrated, too. If you have with coeliac often being prescribed it can cause problems
a sensitive stomach, and know disease who medications for it. Last when I eat in new places
you are likely to have problems, likes to eat out year, days before going I feel sick, get severe
Enterosgel can be a staple in your when abroad, away, I fell ill with sickness stomach pains, often
suitcase. And if you are prone Ive noticed and diarrhoea, spelling followed by a really upset
to IBS symptoms, like diarrhoea, a huge change days of misery for me, tummy. Since discovering
bloating and tummy pain, and since taking and a ruined holiday. But Enterosgel, Ive used it
while travelling abroad you know Enterosgel. Its I took Enterosgel and as a rescue remedy if
your symptoms can worsen due going to be my was soon able to operate my stomach plays up. Its
to the new food, you can take travel-kit staple, as normal, and enjoy my great to know that I can
Enterosgel regularly three times in case I have holiday. Ive taken it again take something which
a day. Enterosgel is available in stomach issues since then, with the same is not another medicine
Gutter credit
sachets, too, which means you while abroad. amazing outcome. and completely drug-free.
can take it on board your flight.
Better safe than sorry!
{ Enterosgel is available in selected Holland & Barrett stores and online at hollandandbarrett.com}
C LIN I C
UNDERSTAND & NATHALIE

SALAUN
is a chartered
OVERCOMEOCD
counselling
psychologist
specialising
in OCD
and anxiety
disorders
We often joke about OCD, but its a serious condition. (nathalie
salaun.co.uk)
Heres how to recognise and treat it, in yourself and others
P
eople will sometimes
refer to themselves
as being a bit OCD,
but that undermines the
seriousness of true OCD (obsessive
compulsive disorder). If you have this
condition, it really disrupts your life.
You may feel panicky and carry out
compulsions much of the time its
not just about neat kitchen shelves.
In OCD, you have obsessive
thoughts with a compulsion to carry
out behaviours to control them. At its
root, OCD is a fear of causing harm
to yourself or others. The best-known
example is the form that causes a fear of
contamination so someone might wash
their hands hundreds of times a day to
get rid of germs. Thats well recognised
as its something people can see. But
others might have obsessions they may
try to control in their minds or with less
obvious behaviours. So someone might
obsess when driving that theyve run
someone over, and go back repeatedly
to check. Others may have obsessions
related to their ethical, moral or sexual
values, and have unwanted intrusive
thoughts they try to control.
OCD is actually a coping mechanism
for obsessional anxiety. Most people
know their thoughts arent rational, but
cant stop having to carry out behaviours
that help them feel temporarily calmer.
Theres an element of uncertainty you
may know your thoughts dont make
sense, but you cant take the chance.
At the root
So what causes OCD? Its probably
a combination of different factors.
We know it runs in families. It may
be partly genetic, but theres also
C LIN I C
CASE STUDY
rational ways of thinking. It can be
Therapy transformed my thinking really helpful for breaking the cycle of
OCD. Evidence suggests SSRIs along
Kathy Beaumont, 32, from Epsom, Surrey, has found with CBT gives the best results.
that her OCD takes different forms There can be long waiting lists for
therapy on the NHS. You could find
I obsessively check things that could be dangerous before a private therapist, or use books to work
I leave the house, such as doors being locked and taps turned through exercises to help change the
Compiled by Charlotte Haigh. Photographs Gallery Stock, Getty

off. I also worry a lot about germs I cant handle raw chicken and wont way that you think, feel and behave, such
empty the kitchen bin. And Ive had bouts of confessional OCD: Id convince as Overcoming Obsessive Compulsive
myself Ive had terrible thoughts about people close to me, then need to tell Disorder by David Veale and Rob Wilson
them about it to assuage my guilt and gain reassurance. My mum noticed the (Robinson, 10.99), which may be available
confessional OCD when I was a child, although she didnt know what it was, on prescription from your GP (see
and the checking and germ avoidance got more intense at university after overcoming.co.uk). And support groups
a bout of depression. I wasnt a very confident teenager and I think being such as OCD Action have very useful
away from home for the first time triggered it. Its such an evil illness as your online resources see ocdaction.org.uk.
thoughts turn against you and you dont know whats real. Fortunately, CBT Its important to have professional
has really helped me. It gave me practical tools to battle OCD when it starts help, but supporting yourself can also
to take over my life, often at times of stress, and although it hasnt completely make a difference. Exercise can reduce
gone away, Im now able to control it enough to live a relatively normal life. anxiety, and mindfulness meditation can
help you detach from obsessive thoughts.
a learned element. So if you grow up

with an anxious parent who behaves
in a certain way to control their anxiety, IN THE KNOW
youre more likely to take on some of l OCD is a condition that affects
1.2 per cent of the population.
PEOPLE WITH OCD TEND TO BE VERY l It can affect anyone of any age,
CREATIVE AND HIGH ACHIEVERS

gender or social background.
l Fifty per cent of people with
OCD have it severely

these ways of thinking and behaving l On average, it takes 10-15 years
yourself. There may also be a personality from OCD symptoms developing
element. People with OCD tend to be to seeking treatment.
creative; others may dismiss a thought, l Find out more at OCD UK;
but those with vivid imaginations might ocduk.org.
follow it through. They are more likely
to be perfectionists and high achievers
with high moral values.
Get help now

The problem with carrying out
compulsive behaviour is that it only
reassures you temporarily. Over time,
it undermines your sense of self and
of trusting the self and this leads to
more obsession and more compulsions.
This means OCD can get worse if left
untreated. It can also lead to depression
in the longer term. So its important
to get help if obsessive thinking and
behaviour is affecting your life. See your
GP, who can prescribe medication in
the form of selective serotonin reuptake
inhibitors (SSRIs) and refer you for
cognitive behavioural therapy (CBT),
which teaches you to develop more
WHAT DOES IT DO?
WHEATGRASS
This bright green
superfood is linked
to everything from
immunity to
healthy skin,
but is it worthy
of the hype?
C LIN I C
What is it? Any research? bowel disease and detoxification. Their

A young grass from the wheat family Yes, although admittedly many of the conclusion? It should be made part of
that grows in mild regions throughout studies have been small and could do daily dietary intake in order to explore
Europe and America. You can get it as with further investigation. Heres its maximum benefits. Praise indeed.
a tablet, capsule, powder, or in liquid a rundown of the biggest findings:
form, usually freshly made in a 30ml ULCERATIVE COLITIS
shot. For 70-odd years people have CHEMOTHERAPY SIDE EFFECTS Drinking wheatgrass juice could
claimed its high nutrient content means Wheatgrass juice may help stop be healing for those with certain
it does everything from stabilising the immune system slowing down intestinal conditions. In one Israeli
blood sugars to boosting red blood cell after treatment for cancer. In one Indian study, researchers gave 23 patients with
production, improving circulation to study, 60 women with breast cancer were ulcerative colitis either wheatgrass juice
preventing inflammation. Its rich in given wheatgrass juice. It was shown to or a placebo, daily for a month. Those
iron, calcium, magnesium, amino acids, prevent myelotoxicity, a side effect of who drank the juice saw significant
enzymes and vitamins A, C and E. chemotherapy where the body produces reductions in the severity of some
fewer immune cells, those that carry symptoms, with no serious side effects.
Whats all the fuss oxygen, and cells that play a key role
around it? in blood clotting. Is it worth it?
Some people call it green blood because Yes, because wheatgrass is genuinely
its 70 per cent chlorophyll, which is CHRONIC DISEASES packed with goodness: free radical-
almost chemically identical to The green goddess was given a glowing zapping antioxidants; B vitamins,
haemoglobin. Fans claim that report in one 2015 Indian study which help convert food in to energy;
taking wheatgrass can help combat for its phytochemical, nutritional manganese for healthy bones; zinc,
symptoms for colds, fevers, tummy and therapeutic potential on chronic which is crucial for immunity;
trouble and skin conditions because diseases. The long list of things magnesium for normal muscle and nerve
it boosts immunity, kills harmful researchers proposed it might help with function; and iron, which many women
bacteria in the digestive system, included minimising fatigue, improving in the UK lack or are low in, and which
and helps to detox the body. sleep, increasing strength, naturally is crucial for energy and the production
of red blood cells. Plus, wheatgrass
also contains plant enzymes and natural
ITS KNOWN AS GREEN BLOOD, BECAUSE fibres known as oligosaccharides, which

are thought to be beneficial for your
ITS 70 PER CENT CHLOROPHYLL overall digestion.
The research available may currently
be limited, but whats there so far is
regulating blood pressure and blood positive. However, if youre allergic
sugar, supporting weight loss, improving to wheat or grass, have coeliac disease
digestion and supporting healthy skin, or a gluten intolerance, check with your
teeth and eyes. It didnt end there either, doctor before using wheatgrass. Also,
adding it may heal ulcers and sores, slow as its usually grown in soil or water
cellular ageing, improve mental function, and consumed raw, avoid wheatgrass
and is beneficial in arthritis and muscle if youre pregnant or breast-feeding.
cramping, asthma, allergy, inflammatory Otherwise, go for it!
GREEN BOOST
Compiled by Laura Potter. Photographs iStock
For a refreshing, nutrient-packed

smoothie, blend the following:
3 pineapple rings
150ml coconut milk
of a cucumber
1 tsp wheatgrass powder
A few ice cubes
Coconut sugar, to taste (optional)
{ Find out which superfood is for you at healthy-magazine.co.uk} healthy-magazine.co.uk 59

Safe in
the sun
Make protecting you and your
familys skin a daily habit, with
Dead Sea Spa Magik SunSafe
S
ummer is a wonderful time of year, but
it can also be a tricky one for your skin.
You want to get out and enjoy the sunshine,
but you can also get too much of a good
thing, and sunburn is no laughing matter, for little
ones or adults. The best way to guard against this
not so sunny side of the suns rays is prevention.
SunSafe SPF50 is a new broad-spectrum
sun care range from skincare experts Dead Sea
Spa Magik. With four products to choose
from, all with an amazing lightweight texture,
plus a host natural active ingredients, including
Dead Sea minerals to hydrate and protect sensitive
skin, theyve got your sunshine needs covered.
All-round protection
Suitable for all the family, including babies and
children, Dead Sea Spa Magik SunSafe Clear Anti-ageing defence
Spray provides advanced protection against Many moisturisers contain an SPF, but can lead
UVA and UVB rays, helping to guard against to blemishes on some skin types. Dead Sea Spa
sun-induced skin damage and the early ageing Magik SunSafe Oil-Free Gel is specially
effects of the suns damaging rays. This clear designed to provide superior protection for your
spray goes on quickly, and its non-greasy, face, without causing breakouts. This satiny
water resistant formula leaves zero white gel has a light texture that leaves a flawless, matt
marks. A great all-round option, finish, so your skin can breathe. Great for use
its also easy to apply to often- under make-up, its suitable for all complexions,
forgotten receding hair lines, and including acne prone. If your skin has sun
can be used on very sensitive skin. damage Dead Sea Spa Magik SunSafe
If you prefer using a traditional Lightening Crme can help to reduce those
lotion, theres Dead Sea Spa Magik telltale signs. This anti-ageing, lightening cream
SunSafe Magic Lotion, which is is designed to even out skin tone and protect skin
just as easily absorbed as the spray. against UV rays. It contains vitamin B3, which
Its mirror action protects skin by helps minimise dark spots and pigmentation,
bouncing harmful rays away from plant oleic acid to brighten skin, and Dead Sea
the surface of the skin. Like Clear minerals to hydrate and soothe.
Gutter credit
Spray, it has a waterproof formula, and You can trust SunSafe to keep
is suitable for all skin types, including you and your family safe in the sun
conditions such as eczema and psoriasis. and your skin youthful looking!
{ Dead Sea Spa Magik SunSafe SPF50 is available in selected branches of Holland & Barrett and online at hollandandbarrett.com}
C LIN I C
36%
25,093
COMMON TYPES OF ALLERGIC REACTION
Number of hospital admissions
18,471 Skin contact Injection Ingestion Inhalation

for allergies in the UK.
l Poisonous plants l Bee stings l Medication l Pollen

l Animal dander l Medication l Nuts l Animal dander
l Latex l Shellfish l Dust
l Dairy l Mould and mildew
l Fruit
2011/22 2015/16 THE LOWDOWN ON
ALLERGIES
3 allergy helpers:
Theyre growing more common heres what to know
VITAMIN C
1/
4
(200-400mg daily)
In oranges, kiwi, Food Food
kale, tomatoes
The amount
allergy or intolerance
l Tends to develop from infancy l Develops at any age
of UK
l Immediate reaction two l Reaction can occur up to
households hours or less after eating foods 72 hours after eating foods
that have l Affects skin, digestion l Symptoms include bloating,
MAGNESIUM (250mg at least one and airways joint pain, IBS and eczema
daily) In chard, cashews,
pumpkin seeds
person with l Can be deadly l Not deadly
an allergy or
intolerance
Anaphylaxis (an-uh-fuh-lak-sis)
FLAVONOIDS NOUN, mass noun, medicine:
In cherries, purple
An acute allergic reaction to an antigen (eg a bee sting) to which the body has become hypersensitive.
grapes, broccoli,
red peppers ORIGIN: Early 20th century: modern Latin, from Greek ana: again + phulaxis: guarding.
Compiled by Francesca Specter. Illustrations Nounproject.com
Drunk or
HOUSEHOLD ASTHMA TRIGGERS: drowsy?
Having hay fever can
affect driving ability
as much as drinking
two to three units
of alcohol (the
legal limit in most
European countries),
according to one
Mould Dust mites Fragrance Pets Cleaning Cigarette German study.
chemicals smoke
THE
WOMENS
GUIDE TO
HEALTHY
BONES AT
ANY AGE
Its easy to take a strong skeleton SARAH LEYLAND
is a nurse
for granted, but broken bones due consultant and
leads on specialist
to osteoporosis are common as information at
we grow older. Minimise your risk the National

Osteoporosis
with our plan starting today Society (nos.org.uk)
O
steoporosis affects 3 million
people in the UK, with one
in three women suffering
a broken bone due to
osteoporosis in her lifetime. But there is
a lot you can do to prevent the condition,
and keep your bones healthy and strong.
What is osteoporosis?
The name means porous bones; you
may have heard it called the fragile bone
C LIN I C
disease, too. Its a condition where bones of bone tissue and less padding around
start to lose their strength and are more your hips to cushion the impact of a fall.
likely to break, especially after a bump If youve had anorexia, theres a risk
or fall. You can break a bone anywhere you havent had enough nutrients,
in the body, but the wrists, hips and or the level of oestrogen needed,
spine are more common. to keep your bones strong.
Your bones are made of two SMOKING This not only affects
types of tissue a tough outer shell bone strength, but it also alters blood
and a honeycomb structure inside. supply to your bones, meaning the
Throughout your life, older worn-out renewal process slows down and
bone tissue is broken down by cells fractures take longer to heal.
called osteoclasts and is rebuilt by DRINKING Excessive alcohol affects
cells called osteoblasts. the cells that break down and build up
Until around the age of 35, theres bones, plus it makes you unsteady so
a balance between the repair and youre more likely to fall over.
renewal of bone tissue, so it stays about
the same. But as you get older, the balance How can I prevent
shifts so more bone tissue is removed than osteoporosis?
replaced. The result is a thinner outer IN YOUR 20s
shell and bigger holes in the honeycomb Building up a bone bank when youre
literally, more porous bones. younger we hit peak bone mass by our
mid-20s puts you in a better position
What causes later in life. You can do this by:
osteoporosis? EATING A HEALTHY, BALANCED
Apart from ageing, other risk factors DIET Its important to get enough
for bone thinning include: calcium, but you dont need to be
BEING A WOMAN Oestrogen helps obsessive. A wide range of foods,
protect against bone loss, but after the including fresh fruits and vegetables,
menopause, falling levels mean your risk should give you all the calcium and
other nutrients you need.
YOU DONT NEED TO DOING REGULAR WEIGHT-
BEARING EXERCISE AND
OBSESS ABOUT GETTING RESISTANCE TRAINING This
CALCIUM JUST EAT boosts bone and muscle strength,
and also improves your balance.
A RANGE OF FOODS AVOIDING STRICT DIETS Not only
are you limiting the amount of healthy
of fractures increases; 50 per cent of foods you eat, you could lose too much
UK women over the age of 50 have had weight, putting your bones at risk.
a fracture mainly caused by osteoporosis. If your periods have stopped, then
YOUR GENES If one of your parents talk to your GP.
had a broken hip, youre more likely AVOIDING SMOKING AND
to have a fracture, too. However, theres DRINKING, PARTICULARLY FIZZY
no easy genetic test for osteoporosis COLA There are concerns a high intake
often the first sign is breaking a bone of drinks which contain phosphoric acid,
after a simple fall. such as colas, may reduce bone strength,
LOW BODY WEIGHT If youre but this hasnt been proven.
underweight, you have lower amounts
IN YOUR 30s AND 40s
You need to be more aware of your
osteoporosis risk factors, and set
yourself a healthy pattern for later
life. This should include:
FOLLOWING A BALANCED DIET
WITH ENOUGH CALCIUM If youre
avoiding dairy or are lactose-intolerant,
then you may need to think about
taking a supplement.
C LIN I C
GETTING ENOUGH SUNSHINE

TO PRODUCE VITAMIN D This
CASE STUDY
vital nutrient helps our bodies absorb
calcium, maintaining strong bones.
If youre not getting outside often
I broke my wrist in my sleep
enough, or covering up for health or Miriam Blaugrund, 24, from Hove, has had brittle
cultural reasons, you need to consider bones since she was a child
taking a supplement. Between ages 10 to 20, I broke five or six bones
REVIEWING CONTRACEPTION a year. Ive broken nearly every bone in my body
Theres a risk hormone injections once, my ankle broke just while I was standing up
can suppress oestrogen production, in the kitchen, and Ive broken my wrist in my sleep. The condition
affecting bone density which was worse in my late teens and early 20s when I was on
may increase fracture risk. contraceptive injections. But last year, a nurse stopped me taking
them. Since then I havent broken a single bone. Now, Im on
SITTING AROUND A LOT high-strength calcium and iron supplements from my GP, and take
SPEEDS UP THE NATURAL vitamin D and a multivitamin daily. I do weight training and balance
exercises three times a week. I worry about developing osteoporosis,
WEARING AWAY OF BONE especially as I have back issues, but until then my only problem has
been giving up heels; its not worth the risk to my ankles!
b
STICKING TO A REGULAR Brittle
i bones is a genetic condition different to osteoporosis, also
EXERCISE PLAN This is important, ccharacterised by an increased risk of fracture; brittlebone.org.
as we naturally start to lose more
bone mass around the age of 35.
QUITTING SMOKING If you
havent already and also cutting
down on drinking. THE BEST
IN YOUR 50s SOURCES OF
AND OLDER
Women can lose up 20 per cent
CALCIUM
of their bone mass after menopause, so
looking after your bones now becomes Women need 700mg of calcium
especially vital. This includes: a day. You can find this in:
STAYING MOBILE Sitting around
too much can speed up the natural 300mg Cheese omelette (120g)
wearing away of your bones. 200mg A matchbox-sized piece
While youre still fit and healthy, of cheese (30g)
go for high-impact exercise and
200mg 1 glass (200ml) of milk
resistance training. As you get
older, its a good idea to do 200mg 1 portion of sardines
exercises to improve balance [for with bones (50g)
example, tai chi] and leg strength. 100mg 2 dried figs
CHECKING ANY BREAST 100mg 1 portion watercress (80g)
CANCER TREATMENT YOU
MAY BE ON Some medications 50mg Small pot fortified
Compiled by Ros Ryan. Photographs Getty, iStock, Shutterstock
can have an impact on your fromage frais (47g)

bone health, so ask your doctor. 50mg Small handful almonds (10)
CHECKING ANY OTHER
MEDICATION High-dose
steroids, proton-pump
inhibitors, and some
antidepressants may
affect bone mass.
ENSURING YOU GET
A BALANCED DIET Older
people can suffer from
poor nutrition, missing out
on protein and calcium.
Heal
Care for your
body from
your
top to toe
with the new
range from
PurePotions
skin
D
o you have to be ultra-careful
which products you put on your
skin? If youre prone to eczema,
allergies and dry, sensitive skin,
it can be tricky finding creams that
moisturise without irritating or stinging.
Too many standard lotions contain
ingredients that can trigger flare-ups
and make skin problems even worse.
It was a problem faced by PurePotions
founder, Natalie Balmond, whose young
daughter Lula had chronic eczema.
Finding most creams aggravated, rather
than hydrated, Lulas skin, in desperation
Natalie created her own healing herbal
balm in her kitchen. The result was the gorgeous ingredients your skin loves, l Skin feeling dry and itchy?
original PurePotions ointment. such as soothing chamomile, nourishing The Bath and Body Emollient Oil, with
PurePotions Skin Salvation is a range beeswax, hydrating shea butter, fatty lavender, chamomile and calendula, helps
of completely natural creams, ointments acid-rich hemp, and calming lavender. replenish moisture lost when showering
and oils formulated to care for dry or and bathing. Unlike foaming soaps, it
sensitive skins, and are suitable for those An all-round helper wont strip your skin of its natural oils.
with eczema, psoriasis and dermatitis. l Need a moisture fix? The Intensive l Want to treat parched hands?
In a survey of 500 users, 98 per cent said Moisturising Ointment is a rich Our hands come into daily contact
Skin Salvation improved the condition moisturiser with nourishing essential with multiple potential allergens and
of their skin, 99 per cent said it didnt fatty acids that protects skin against irritants, which can leave the skin dry,
sting on application, and 100 per cent everyday irritants. Or, theres The Daily cracked and sore. Soothe and protect
would recommend it to others . No Moisturising Cream, which has the same them with The Intensive Hand Cream,
wonder PurePotions Skin Salvation has benefits as the ointment, but in an a lovely rich cream, with sea buckthorn,
been awarded Best Eczema Range 2017. easy-to-apply lotion formulation. The shea butter and hemp seed oil.
natural ingredients include tinctures l Dry, flaky and itchy scalp?
The natural choice of nettle, chamomile and calendula. After shampooing, if your scalp
Skin Salvation is safe for the whole feels irritated, Scalp Oil is a great
family to use. But even if your skin alternative. This gentle formula, with
isnt sensitive, with the trend for clean rosemary and tea tree, helps
beauty growing, this is a great option to preserve the natural healthy
if youre looking to reduce the amount balance of oils on the scalp.
of chemicals you put on your skin. Skin Salvation addresses a host
The range is free from parabens, of concerns, and gently but
preservatives and artificial effectively gets to work to
perfumes, and cruelty free. leave your skin beautifully
Plus, its packed with hydrated and glowing.
{ PurePotions Skin Salvation range is available at selected branches of Holland & Barrett and online at hollandandbarrett.com}
C LIN I C
Is there such a thing as a

HEALTHY TAN?
Thoughts turning to lazing on the beach? Dr Ross Perry
shares the secret to enjoying your time in the sun safely
T
DR ROSS he official line from most experts is away with sunbathing, as long as you tan gradually
PERRY that theres no safe way to tan. In fact, over the course of a couple of weeks rather than
is medical the truth isnt quite so black and white. sizzling out in the sun all day every day. As a rule
director of Sun exposure undoubtedly increases your of thumb, have no more than 20 minutes exposure
cosmedics.co.uk
risk of developing skin cancer by damaging the without sunscreen, and avoid or protect against the
skin clinics
skin cell DNA and causing genetic mutations sun between 11 and 3pm when its most intense.
but the risk is very different for each person.
SUNBEDS ARENT A TOTAL NO-NO
Tropical tan vs cancer The same approach goes for using sunbeds. If youre
working out your risk fair-skinned, dont go near them. If you tan easily
If youre someone who has fair skin, red hair, and want to take the risk, its up to you. However,
lots of moles or freckles, or theres a history of skin Id never advocate more than three sessions a year,
cancer in your family, theres no way to get a safe at the very most the equivalent of a summer holiday.
tan. Sorry. Statistically, these factors substantially
increase your risk of developing skin cancer and COVER UP TO ENJOY THE SUN,
since a significant sunburn doubles your risk of WHATEVER YOUR SKIN TYPE
developing the disease, its really not worth taking No matter how fair you are, theres no need to
the gamble. Most people in this category simply avoid the beach altogether. The key is to pick
burn then peel anyway, so theres zero point. a good sunscreen and cover yourself in it. Childrens
ones are usually the safest as they tend to be thicker
The better news formulations, which give the best coverage. An
If, on the other hand, you tan easily and theres no SPF of at least 30 is wise. Darker skins should still
history of skin cancer in your family, then its up opt for SPF15 to minimise skin damage. Look for
to you to weigh up the risks. You can probably get a product that contains both a UVA and UVB
C LIN I C
LET SUNCREAM
WEAR OFF AT
YOUR PERIL

filter, to protect you from both short- and long-wave
forms of harmful radiation. UVA tends to penetrate
the skin most deeply (causing it to age, but also
increasing risk of non-melanoma skin cancer),
while UVB is most strongly associated with deadly
melanoma. Apply cream liberally (the NHS
guideline is to use around eight teaspoons to cover
the whole body; so more than you might think).
Organic sun creams use mineral filters to reflect
the suns rays, so work right away, whereas chemical
ones need to be absorbed by the skin first, so these
should be applied 15 minutes before sun exposure.
Even if your suncream is waterproof, its still
a good idea to reapply after taking a dip, and
continue to do so regularly throughout the day. Its
easy to kid ourselves that letting the cream wear off
is a good way to get a sneaky tan, but in actual fact
youre more likely to burn which defeats the
object of wearing sun protection in the first place.
DOES AN EDIBLE SPF EXIST?

Im often asked if diet can make a difference to the WHAT ABOUT VITAMIN D?
skins ability to defend itself in the sun. The answer
is yes and no. Foods that are rich in antioxidants
There are a lot of mixed messages when it comes to the so-called
such as vitamin A (orange ones, in particular) and
sunshine vitamin. But you dont have to riskk burning
burning for your
you
ur skin
skkin
C (for example, citrus fruits and green vegetables),
to produce enough. Exposing your armss and legs a couple
can help to protect the skin, by reducing the
of times a week on a walk or run during
riing the wi
winter
inter
presence of damaging free radicals. However,
months will help to up your levels, even
these are no substitute for wearing sunscreen.
when you wear sunscreen on your face.
If you struggle to get outdoors, then the
FIRST-AID FOR PINK BITS
Department Of Health recommends
If, despite everything, you do burn, slather your
a vitamin D supplement of 10mcg daily.
whole body in moisturiser to hydrate the skin.
Compiled by Beth Gibbons. Photographs iStock
Aloe vera gel is especially cooling, and can help

to accelerate healing as well. Creams that contain
vitamin C are also a good idea as ascorbic acid to aspire to. However, its actually a sign of skin
plays an important role in the bodys production damage. The UV rays from the sun attack the
of collagen. Stay out of the sun for the rest of the DNA of the collagen cells in the skin, which means
holiday and cover your skin completely with a shirt. that youll also age more quickly. For some people,
the thought of all those extra wrinkles may be even
WATCH OUT FOR WRINKLES more terrifying than getting skin cancer. Only
Most people associate having a tan with good you can decide how safe you want to play it this
health, and glowing skin is often seen as something summer. Happy holidays.
68 healthy-magazine.co.uk { See our great summer-skin checklist at healthy-magazine.co.uk}

DR ROB HICKS
is a media doctor
WHATS HAPPENING
who works in
general practice
and has a special
WHEN IM BLOATED?
interest in family
and sexual health.
More info at
drrobhicks.co.uk
Wondering whats behind that uncomfortable, swollen tummy?

GP Dr Rob Hicks explains how to cope with this common complaint
T
his is one niggle most women Is the problem your diet? produce gas, and salt causes fluid
will experience at some If your stomach is inflating like a hot air retention. Bloating can also be
point, so whats going on? balloon, it may be as simple as looking a symptom of food sensitivities, such as
What causes bloating varies at what or how youre eating. There lactose intolerance. Its also a common
hugely, says Dr Rob Hicks. may be a lot of gas in the bowel because problem in irritable bowel syndrome
Factors can include excess gas in the a person is constipated and so food (IBS) clues here are stomach cramping,
bowel, fluid retention and constipation. cant get through properly, explains Dr constipation or diarrhoea, or alternating
Most bloating comes and goes and is not Hicks. A person may be gobbling down between both. If this sounds familiar,
a risk to a persons health, but it can their food and talking at the same time, its worth a trip to your doctor.
make life miserable because as well so swallowing a lot of air. Or perhaps
as the physical discomfort, it can theyre eating a very high-fibre Hormonal influences
lessen confidence. Persistent diet so more fermentation, Premenstrual bloating is common,
bloating can have a more which creates gas. and is due to changes in hormone levels.
serious cause, though, so is Certain gas-producing In the build up to a period, the surge in
always worth discussing foods can exacerbate the progesterone tends to relax everything
with your GP. Its one problem. These include in the body, explains Dr Hicks. The
of the key symptoms cabbage, Brussels sprouts, bowel becomes much more sluggish and
Gutter credit
of ovarian cancer, so beans and lentils. Also, if we less likely to push the motions through
shouldnt be ignored, drink a lot of alcoholic beverages, and out the other end. Its the reason
warns Dr Hicks. such as beer, were more likely to why women get constipated during
C LIN I C
pregnancy. Secondly, hormones also

cause fluid retention. Some women
are more sensitive than others to
The expert fix...
fluctuations in hormones that lead to
bloating during the menstrual cycle.
Stress and therefore stress
SWIMMERS EAR
hormones, such as cortisol also have Dont let your love of the water leave you plagued by pain,
an effect. When were anxious, we itchiness and discomfort. Heres the lowdown
often turn to unhealthy comfort food,
K
which takes longer to digest, says
Dr Hicks. Were also less likely to be nown medically as otitis
active, which slows down the action externa, swimmers ear is an
of the bowel. In fact, in some people, infection of the external ear
canal between the earhole
and eardrum. Its painful, can be itchy
BEING STRESSED
OR ANXIOUS CAN
and cause temporary hearing loss. Its
five times more common in regular
swimmers, says Dr Adam Simon,
SLOW DOWN from online GP service Push Doctor
THE BOWEL
(pushdoctor.co.uk). Hence the term
swimmers ear. The infection can be
bacterial or fungal and those with
being stressed or anxious can also eczema or psoriasis are more prone.
directly slow the activity of the bowel. Holiday swimmers are susceptible, too,
especially in pools that might not adhere
Put a pin in it! to strict hygiene codes. Causes include
Not literally, but for that same feeling regularly getting water in your ear,
of relief theres plenty you can do. which can cause damage, either by being
Try to identify whats triggering forced in and out fast during swimming,
your bloating, says Dr Hicks. If or as a result of bugs in the water that
nothing is jumping out, chart your remain in the ear. Another cause is LOOK AFTER
symptoms in a diary. Do this in
parallel with lifestyle adjustments:
trauma, such as using cotton buds or
fingernails in your ears (never do either)
YOUR EARS
Eat more fibre (it makes gas, but also anything that damages the soft skin Ear, nose and throat consultant
keeps the bowel moving). Drink lots lining of the ear canal, says Dr Simon. Mr David Bowdler provides three
of liquid (not fizzy or alcoholic). Eat The best treatment is prevention. tips for healthy, happy ears:
slowly and dont talk while eating, Avoid getting water in your ears when No buds, buddy! Dont use
to avoid swallowing excess air. And in the shower or bath, advises Dr earbuds. They can damage delicate
respond to the call of Mother Nature Simon. If youre prone to swimmers skin, making it more susceptible to
straight away. Otherwise you lose ear, coat a small bit of cotton wool in ear canal infections. Remember, too,
the urge and stools and gas build up, petroleum jelly and put in your ears to dry your ears thoroughly after
Dr Hicks warns. Remember, if your when showering. Moulded earplugs are a bath and especially after swimming.
bloating is persistent, or associated good for swimmers, as are swimming No fly zone Avoid flying when you
with pain, fever or vomiting, or caps that cover the ears. Eardrops, have a cold, especially if you get
nothing is working, see your GP. creams or sprays are used to treat the pain during take-off and landing.
by Aviva Ingram and Jean Elgie. Photographs iStock
condition. In the UK these require Unequal air pressure inside the ear
Natures helpers a prescription, but can be obtained over in comparison to the atmosphere
Whatever the cause, pick a natural the counter in some countries. Sprays outside causes it. A perforation or
solution. Dr Hicks suggests taking are my treatment of choice, says Dr rupture of the eardrum can occur,
peppermint to disperse gas. For fluid Simon. These contain antibiotics to and although it will heal naturally,
retention, try evening primrose oil or address bacterial infection, steroids to it makes the middle ear more
vitamins E and B6. For IBS, slippery reduce inflammation and acetic acid to vulnerable to infection. Using
elm helps sooth inflammation. For prevent fungal infections. However, Dr a decongestant can minimise risk.
constipation, psyllium husks act as Simon cautions against eardrops of any Work out wax Olive oil will soften
a gentle laxative. Taking a probiotic kind if the discharge is not the classic wax prior to syringing, but eardrops
Gutter credit
supplement, or eating fermented watery kind. If its mucky, the eardrum made of sodium bicarbonate are
Compiled
foods rich in good bacteria, can also may have burst, and drops can be toxic. best for dissolving impacted wax.
help regulate gas production. Seek medical advice immediately.
{ Find more digestive health-boosting ideas at healthy-magazine.co.uk } healthy-magazine.co.uk 71

CHANTING
Should
I try it?
Can repeating verses in an unknown language really leave us feeling
positive, alert and recharged? We limbered up our vocal cords
C LIN I C
and mentally recharged. Chanting can quiet

a stressed mind, and re-energise it, too.
WHATS INVOLVED?
In a group, you repeat Sanskrit mantras as directed
by the leader, building in energy and tempo. No
one voice will stand out, thanks to the rhythmic
nature of chanting, so the whole room will be filled
with a sound that is almost melodic. Rather than
trying to switch off your mind and meditate, which
can be challenging, you simply focus on the feel and
sound of the syllables in the words you chant, which
is another way to feel grounded in the moment.
WHAT ARE THE BENEFITS?

Fans say its great for the breath because, as with
singing, it encourages you to exhale fully, releasing
tension in the diaphragm, and increasing oxygen
uptake. It helps clear busy minds and fill the body
and mind with a calming, reinvigorating energy.
Its a great way to practise mindfulness if you
struggle with the traditional methods that rely
on self-reflection and quiet. The vibration
THE
made by chanting can also apparently
DETAILS
You can by a block of calm your nervous system, boosting
10 classes for 80, which memory and concentration, too.
is valid for six months from
jungshim.org. Alternatively, ANY SCIENCE BEHIND IT?
search online to find Not a whole heap, but US neuroscientist
a local centre. Professor Marian Diamond found that
chanting helps block the release of stress
hormones and increases immune function.
Fellow neuroscientist, Dr Alan Watkins from
Imperial College London, showed that the practice
also lowers heart rate and blood pressure.
CASE STUDY
What happens at a class?
Our senior sub-editor, Cheryl Freedman, went to the
Qi Energy class at the Qi Wellness Centre in London
I sat cross-legged on a cushion in a bright room with
relaxed-looking people wearing white, belted robes. The
class was a combination of chanting, some tai chi-style movements,
and a 15-minute meditation designed to promote the circulation of
energy or qi in your body, helping you feel more balanced. I read from
a book (the others knew the words by heart) where the chants are
written phonetically. I thought I might be unwittingly praising some
T
he practice of chanting is an Indian tradition unspecified higher presence, but the sounds are chosen purely for
that dates back thousands of years and has their resonance and the specific positive energy vibrations they cause
Words Laura Potter. Photograph Getty
been passed down through generations. in the body. The chant was two or three minutes, in a sing-song style
Todays practitioners suggest that the somewhere between singing and speaking, and quite complicated.
particular collection of sounds that send vibrations At first I felt a little silly, but I soon relaxed, and after my second recital
through your body can help to counter modern I got into the groove. In all, we repeated it five times and my voice
challenges like long working hours, reliance on grew louder and more confident. It found it meditative and uplifting,
technology and a lack of downtime, because its said but surprisingly hard work for your vocal cords! I would try it again
to provide us with qi (pronounced chee) or energy, I left feeling lighter, looser and more relaxed. Qiwellness.org.
helping us feel positive, in control, and physically
{ For more calming ways to switch off, head to healthy-magazine.co.uk } healthy-magazine.co.uk 73

C LIN I C
THE health This issue, Dr Hazel Wallace, aka
INFLUENCER
The Food Medic, shares her passions,
DR HAZEL concerns and summer feel-good tips
WALLACE
IM LOVING
1 Meridian of baked salmon, and
Tahini, 2.49 in my salads. The seeds
for 270g* add crunch and boost
Made from my omega-3 and -6.
sesame seeds, 3 Organic rye bread,
its full of healthy fats for hair, 2.75 for 500g This has tons
skin, eyes and brain. I loveve it of fifibre, com
compared
mpa to standard
in houmous and baba ganoush.anoush. bread. We sho should be eating 30g
2 Oh My Omega Megamix, gamix, of fibre a day, bbut manage about
3.29 for 250g half! Its great for
I fill jars with it and gut health and
sprinkle on my eggs helps reduce risk
in the morning, on top of heart disease.
MY HEALTHYMANTRA What
Wh
...is the message behind your blog?
Strive for progress, not perfection. Its the little everyday habits I want to show people eating well and
that shape who we are. Ive challenged myself to 10 minutes of staying fit can be enjoyable, inexpensive,
meditation a night, instead of scrolling through social media. and incorporated into a busy lifestyle.
...are you most excited about?
The bright mornings make it easier to get
In fitness mode; out of bed and work out, and to take lunch
choc oats with
outside. Spending 30 minutes away from
*Products available from hollandandbarrett.com. Words Francesca Specter. Photographs Instagram.com/thefoodmedic/
berries; Food
Medic philosophy your desk breaks up your day, reduces
stress and ups productivity! Im also very
excited strawberries are in season. As
kids, we used to pick and eat them fresh
from the farm. Theyre an awesome source
of vitamin C, folate and manganese.
...are you getting angry about?
I find it frustrating that gluten has been
demonised. People are scared its going to
damage their gut, lead to weight gain and
autoimmune diseases. Those with coeliac
disease get sick quickly if they eat even
a microscopic amount. But for most of
us, gluten isnt harmful! I worry those
HAZEL: IN NUMBERS
excluding it without a medical reason are
missing out on nutrients. Its found in
great wholegrains such as barley and rye.
...one change should people make?
Cook from scratch! It neednt be daunting
131k 12.5k
WHEN?
May 2017 it can be as simple as you want.
WHAT? Has just ...is always in your handbag?
released her first book, My headphones (Im listening to Sigma
FOLLOWERS ON The Food Medic FOLLOWERS ON Nutritions podcast), my stethoscope,
INSTAGRAM (Yellow Kite, 20). TWITTER and emergency snacks such as almonds.
{ For more everyday health inspiration, visit healthy-magazine.co.uk} healthy-magazine.co.uk 75

C LIN I C
20 Thats how many lies

we tell yes, even
those of us who think
of ourselves as totally
honest when it comes to our not-so-healthy habits.
According to new research, we tell on average 20 fibs
about our lifestyles a week, including 13 per cent of us
WHATS IN
who downplay the amount of alcohol that we consume
and seven per cent who falsely claim to never eat A NAME?
takeaways. Our take? Team healthy encourages A lot, apparently, as a study finds
everything in moderation and that includes treating we are surprisingly good at matching
names to strangers faces. Subjects in
ourselves to a delicious slice of cake now and then, France and Israel were asked to pick
skipping the gym when we feel exhausted, and the correct name from four or five.
drinking the occasional ice-cold beer as the weather Probability would dictate they guess
warms up. Now who else is ready to open up? correctly 20 to 25 per cent of the
time, but it was closer to 25 to 40 per
cent suggesting people look like
their names. Author Yonat Zwebner
says: Sometimes the stereotypical
THE
EDIT
expectations of others influence who
LOCO we become. Over time, these can
FOR COCO affect facial appearance. Who knew?
Are you getting enough?
Potassium, that is. A US review
says we should ensure our diet
contains enough of this mineral,
highlighting the crucial role it plays
in regulating blood pressure and
maintaining a healthy heart.
m New studies and
Find it in bananas, beans
F stats you need
and coconut to know about
water.
w
THEY SAID IT
upEveryone goes
and down. Thats DREAM, GIRLS
Words Francesca Specter. Photographs iStock, Rex
life. But just be Parenting can take a toll on your sleep routine
but only if youre a woman. In a study by
nice and kind
the American Academy of Neurology, only 48
and humble and per cent of women with children in the house
gracious and have reported getting at least seven hours of sleep,
a sense of humour. compared to 62 per cent of women without
And dont pretend children. You may or may not be surprised to

to be perfect hear their presence had no reported effect on
mens sleep levels. Strike a chord? Start a rota
DREW BARRYMORE for those twilight hours parenting duties, pronto.
Looking
YOU BEAUTY
In summer, all
LOVE YOUR COLOUR that air-con can
If youre not quite ready leave your skin
good
to embrace the parched. This
appearance of treat for your
those first grey skin contains
hairs, the Reflex Abyssinian
range from oil, a turbo-
Naturtint offers charged
the solution. version of
Available in For all your summer argan oil,
six fabulous,
semi-permanent
beauty needs, here are our that provides
intensive, daily
colours, and favourite go-to products hydration for sensitive, oily or
enriched dry skin. The foundation of
with natural Beauty Kitchens ever-popular,
ingredients, it age-defence range which helps
covers the early signs of grey combat free-radicals the main
beautifully. Plus, it lasts up cause of fine lines it also has
to 10 washes. This gentle rosehip oil to promote cellular
colour cream is free from PPD, development and collagen
PTD and peroxide, plus it gives synthesis for smooth skin.
hair natural gloss and shine.
MATURE SKIN CARE

Frustrated by the lack of tailored
STAY SUN SAFE products for over 50s? Specialists
With summer here, in organic skincare, Ekias
youll want to get out clinical research team identified
and enjoy the sun, but different mature skin types that
dont forget to cover require different solutions.
up with sun lotion Their products are here to help,
that is! Whether youre with a collection of targeted face
chilling in the garden or creams, serums and cleansers
relaxing on a beach, do formulated with dragons blood
so safely with help from sap a powerful antioxidant
the experts at Jsn. sourced from Amazonian trees.
Their natural Family
Sunscreen SPF 45
is a non-greasy, tear-
free, water-resistant
sunscreen formula that
provides broad-spectrum
UVA/UVB protection.
LUSCIOUS LOCKS
Are you unhappy with the thickness reducing hair fall and increasing
of your hair? Number one in the thickness. The supplements hair-
USA, Viviscals award-winning growth benefits are complemented
Gutter credit
and clinically proven hair-growth on the outside by their Densifying

supplement works from the inside range for Gorgeous Growth. Hello
to deliver thicker, fuller hair by healthy, thicker, happy hair!
{ Product
{ All products
xxxxxxx are
is available
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selected
selected
branches
Holland of
& Barrett
Hollandstores
& Barrett
and and
online
online
at hollandandbarrett.com } }
at hollandandbarrett.com
BEAUTIFUL
BY NATURE
Natural, free from, organic
these words have always been
integral to healthys beauty philosophy,
and now it looks like the rest of the world
is catching up. In the past year alone,
sales of organic beauty have bloomed to
61.2 million (an increase of 13 per cent)
according to a Soil Association report.
Natural ingredients have also risen
in popularity, including vitamin C
(85 per cent), fruit-based ingredients
(78 per cent) and probiotics (72 per
cent) . Even celebs are on board, with
Kate Hudson announcing her diehard
allegiance to coconut oil, and Emma
Watson raving about natural deodorants,
*Data from Mintel 2016. Words Francesca Specter. Photograph Getty
argan oil and sea-salt scrubs.

Were hearing the message loud
and clear: natural and organic is going
mainstream. And what better way to
celebrate than introducing our new beauty
section, healthy Glow? Its packed full of
tips and tricks on how to look and feel
your best naturally, paired with the latest
beauty trends you need to know about.
YOUR
GOODSKIN
SOLUTION
As experts understand more about the role of the gut in
conditions as varied as depression and weight gain, one
woman explains why she believes looking after your insides
also means a healthier complexion. The key? Kefir
WORDS FRANCESCA SPECTER AND ELLIE HUGHES
G
ood skin is something of a feminist product here, it is widely used in other parts
issue, according to natural healer of the world. As long ago as 1908, zoologist lie
and author Shann Nix Jones. The Metchnikoff won the Nobel Prize for his work
average woman hosts 515 unique on kefir based on his observations of the super-
chemicals by the time she leaves the bathroom healthy, kefir-drinking peasants of Bulgaria.
in the morning, she explains. Nix Jones had already been making and selling Definitely one of
These chemicals leach into your DNA and kefir, and kefir-based skin products from the goats the healthiest guts
trigger your cells to start fighting each other, on her Welsh farm, after discovering it cured her weve ever seen
she continues, which is the definition of an
autoimmune condition. So we are creating
conditions like eczema, psoriasis, rosacea and acne
with our overuse of chemicals in our personal care MAKE-YOUR-OWN KEFIR TIPS
products. There are far more women who suffer l For the most effective kefir, create it the Russian way
from autoimmune conditions than men and using goats milk and kefir grains (a powdered kefir
thats because were the ones who use make-up starter will work, but wont be as potent), says Nix Jones.
and beauty products, and household cleaners l Avoid adding sugar to it, as this compromises the power
we are harming ourselves every day. of the probiotics. If you must, you can add stevia, the only
You may remember Nix Jones as the Chuckling sweetener Nix Jones will allow on her farm as it doesnt harm the microbiome.
Goat woman we featured her in healthy back in l You can add fruit to it for natural flavouring if you do so, be sure
2015 detailing how she discovered the life-changing to consume the kefir right away, before the fruit starts breaking it down.
power of kefir, a fermented drink originally from l Dont want to make your own? You can order it from Chuckling Goat,
Russia, made from goats milk and a culture known 41.55 for seven bottles (theres a 12-day wait time); chucklinggoat.co.uk.
as kefir grains. While kefir is still a relatively niche
B E AUT Y
B E AUT Y
AN EASY GREEK YOGHURT

FACE MASK RECIPE
Greek yoghurt is another good source of
probiotics, and it can work when applied directly
to your face as well as to your gut via a delicious
breakfast or dessert. For an easy, soothing mask,
just mix together 250g Greek yoghurt, 1 tbsp
honey and 3 tbsp porridge oats (these will help
lock in the moisture). Apply to an immaculately
cleaned face and leave on for 15 minutes, then
gently remove with warm water and a flannel.
sons bronchial problems and eczema.

However, in 2014, her husband went
into hospital for a major operation
where he caught MRSA. With
antibiotics powerless to help, and
with the infection spreading, a desperate Nix Jones result from damage to the microbiome the vast
tried applying the kefir to his skin along with ecosystem of microorganisms that live inside us. So
a potent essential oil mix and within two weeks, logically, the simplest way to treat eczema, psoriasis,
amazingly, he was given the all-clear. acne and rosacea is by treating the gut itself. This
This, not surprisingly, attracted the attention means feeding the microbiome the right stuff to keep
of the Welsh government, and Aberystwyth it healthy and balanced probiotics, in other words.
While probiotic skincare has been gathering
ALLYOU
a growing buzz recently, with a few different
CAN PUT CREAMS ON ECZEMA products available, Nix Jones firmly believes that
DAY LONG, BUT UNTIL YOU HEAL the best source is kefir: This year, the BBCs Trust
THE GUT YOU WONT HEAL YOUR SKIN

Me Im A Doctor did a study showing that kefir is
the most effective probiotic you can have. We make
it on the farm and we drink it and use it in soaps
University, who conducted tests on Nix Jones kefir and lotions, so youre putting the good bacteria into
and oil mix, which she calls Chucking Goat Oil the biome in your gut and on to your skin biome.
concluding they were both safe and effective. This Although your skin looks like a membrane, there
has grown into an ongoing working relationship is a load of living bacteria on it and they need to be
and indeed, since then, science has caught up with nourished. Our Good Skin Solution is a combination
Nix Jones particularly in its understanding of of drinking kefir, putting it on your skin and
how certain skin problems are actually autoimmune making dietary changes to support its
ones that start with a gut imbalance. action in your system. Nature has the
In January 2015, scientists discovered that answer to the problems we have created.
eczema is not a skin condition its an autoimmune The Good Skin Solution: Natural Healing
condition, explains Nix Jones. Thats the reason or Eczema, Psoriasis And Acne by Shann
serum creams dont work for eczema; you can put Nix Jones (Hay House, 10.99), is out now.
creams on there all day long, but until you heal the
gut you are not going to heal your skin. Your skin
and your gut are both barrier sites of your immune
system. So, logically enough, your body locates TREAT YOUR SKIN
areas where the outside meets the inside thats WITH PROBIOTICS
your skin, your gut, your sinuses and your lungs.
These are the places where your body needs to l Andalou Apricot
protect itself from outside pathogens so those Probiotic Cleansing Milk,
are the places where your immune system sits. 8.99 for 178ml.
Eczema isnt the only skin condition thats l Andalou Probiotic + C
Photographs iStock
linked to our gut health rosacea and psoriasis are Renewal Cream,
also immune disorders, says Nix Jones, and acne is 16.59 for 50ml; both
increasingly considered an autoimmune spectrum hollandandbarrett.com.
disorder. Autoimmune disorders sit in the gut and
B E AUT Y
BEAUTY
SUMMER
LEGS
FIX
here we come!
Enjoy the sunshine freedom of bare legs.
Heres how to wear yours with confidence
WORDS FRANCESCA SPECTER
I
f youre anything like us, youll have mixed
feelings towards baring your legs. On the one
hand, ditching tights as one in three of us
will already have done in early April means
warmer weather, alfresco dining and a more relaxed
style of dressing. But after a winter of covering up
(with thanks to our best friends, denim and nylon),
the de-fuzzing/moisturising/tanning ritual is
always a shock to the system. In the name of
summer body confidence, weve chatted to the
experts about the most effective (and fuss-free)
ways to get your pins looking their best.
Legs need moisturiser, too

First off, its time for a warm weather wake-up.
While neglecting our legs for one half of the year
is completely forgivable (were busy tackling our
wind-beaten complexions), it does mean
some upkeep is required come summer.
The skin on our legs is thicker than
facial skin, and in winter central heating
and the cold collude to create dry
skin resulting in a scaly appearance,
says Dr Anjali Mahto, consultant
dermatologist at the Cadogan Clinic.
Exfoliate to remove the skins dull outer
layer. Choose a scrub with a natural
exfoliant, such as sea salt, using gentle,
circular motions to avoid irritation. Try
WestLab Detoxing Salt Scrub & Bath
Soak (14.99 for 500g; hollandandbarrett.
com). Next, invest in a body oil to lock
in moisture. Moisturise regularly, to help
avoid dry skin on knees and ankles. Try
SAAF Organic Eraser Body Oil (24.99
for 100ml; hollandandbarrett.com).
B E AUT Y
To tan or not to tan? skin, says Strip Wax Bar co-founder Maria-Louise
While theres no shortage of pale-skinned beauty Featherstone. Make sure you can reach the area
icons around Emma Stone, were talking about easily with two hands, so you can stretch with one
you a majority of us (six in 10) feel more confident while removing wax with the other. This will avoid
baring our legs when theyre tanned, according to bruising and hair breakage, as well as reducing
a survey by, er, St Tropez. If this sounds like you, pain. For a more permanent hair removal
follow Fake Bakes global creative consultant James solution, Braun Silk-Expert IPL (399.99; uk.
Harknetts tips for a flawless finish: Always apply braun.com) uses intense pulsed light (IPL)
tanning product to legs first, he advises. technology to permanently stop your hairs growth
Ensure skin is cool and dry (you dont cycle. The downside? Youll have to shave between
want to apply tan after a hot shower), treatments (other hair removal techniques will
and stand in front of a mirror. affect the treatment process). Avoid stubble with
Begin by smoothing the product Gillettes Venus Swirl (11.99; wilko.com), which
downwards, towards the feet. Harknett gives a smooth shave thanks to five blades.
favours a mitt in order to prevent the
fake tan getting all over your palms. Once
the tanning lotion or mousse is dry, use
a make-up sponge or dry face cloth to
buff over the ankle bone and feet to create REMOVING VEINS
a blended finish. Lastly, dust talc behind For more serious issues, you a sclerosing drug to cause the
the knees, to prevent mottling while you walk. may want to see a specialist. veins to shrivel and eventually
For a long-lasting fake tan with natural, Thread veins are tiny blood disappear. With his expert
plant-based ingredients, try Dr Organics vessels just below the skins care, the process didnt hurt
Moroccan Glow Self Tan Mousse range surface; they affect one in and I only needed to take one
(14.99 for 150ml; hollandandbarrett.com), three and are more common day off from exercising while
which comes in light, medium and dark shades. in women, and as we age. I recovered. It took about
healthy editorial director Ellie 10 minutes for him to work
Hairy situation Hughes visited French medical his way around my ankles.
Which method works best for you? Good news beauty clinic Epilium & Skin, to Although I could feel the
for those with a low pain threshold; weve found see Dr Jean-Marc Chardonneau, needle on my ankle bone, it
the holy grail of waxing. Virtually painless, lycon a leader in leg aesthetics, who was uncomfortable rather than
wax is made from aromatherapy oils, resin and developed the Veinwave painful. Microsclerotherapy can
beeswax natural ingredients we can get on board process to heat and close take a while to work and three
with (buy the Wax-cellence Home Waxing Kit, 35 veins. For thread veins around sessions are recommended;
at stripwaxbar.com). Start with clean, exfoliated my ankle, he recommended however, just a week later
microsclerotherapy, which my veins look much better.
uses a fine needle to inject From 220; epilium.co.uk.
THREE PRODUCTS
TO TRY OUT
For protecting legs in the
sunshine Aloe Pura Organic Aloe
Vera Sun Lotion SPF 50 (16.99
for 200ml; hollandandbarrett.com).
For scrubbing off flaky skin
and stopping cellulite
Opal London Sisal Bristle
Brush With Cellulite Massager
(12; hollandandbarrett.com).
To treat in-grown hairs
and prevent them from
recurring Lycon Ingrown-X-It
Photographs iStock
Solution (16.00 for 125ml;

stripwaxbar.com).
Natural
glow
Makeover your skincare
with help from the
experts at Dr. Organic
A
re you looking for calmer,
blemish-free, smoother, more
radiant skin? Dr. Organics
new Skin Clear Organic Tea
Tree 5 in 1 range could be the natural
solution your skin has been waiting for.
Lovely to use, it has been formulated
with a raft of active ingredients that
work synergistically to address five
common problems: spots and blemishes;
oil and shine; redness; enlarged pores;
and blocked pores. Theres organic
tea tree oil, antimicrobial and anti-
inflammatory, to treat breakouts and
spots; organic aloe vera restores and
heals; organic cucumber, rich in vits and
minerals, freshens and balances; organic
echinacea is a natural antibacterial;
while organic grapefruit seed extract
and organic chamomile help to reduce
inflammation and rejuvenate. Last
but not least, willow bark extract helps
mattify and calm, while natural AHAs
are there to promote smoother skin
by increasing the rate of skin renewal. Oil Control Moisturiser Rapid Treatment Gel
With oily skin, its tempting to forgo First aid for your skin, this will help
Targeted action moisturiser, but your skin will produce calm and minimise spots and breakouts
Whether its regular acne breakouts, or more oil to compensate, making matters when they strike.
the odd pimple, Skin Clear will take care worse. This lightweight lotion will help
of it. With continued use, skin should to balance and mattify your complexion. Why Dr. Organic?
become clearer, calmer and more radiant! Exfoliating Scrub Because you can be sure youre getting
Deep Pore Cleansing Face Wash This natural exfoliator sloughs away naturally based products made with
Clear skin starts with clean skin. This dead skin cells that can block pores certified organic ingredients. Their
wash can be used daily to gently deep and trigger blemishes, to reveal bioactive skincare avoids synthetic
cleanse to remove dirt and impurities. smoother, brighter skin, and reduce ingredients where possible, while the
Purifying Toner the appearance of pores. preservatives, emulsifiers and surfactants
A deep-cleansing tonic that helps Charcoal Mask used are approved under current
to minimise shine, reduce pores and A treatment mask that helps to combat organic cosmetic standards. So each
soothe redness for visibly clearer skin. spots, blemishes and breakouts. product is functional by design.
{ The Dr. Organic Skin Clear range is available from selected branches of Holland & Barrett and online at hollandandbarrett.com}
B E AUT Y
ANnEXERCISE
glamour
Your no-sweat guide to the new raft
of products set to revolutionise your
post-workout, changing-room routine
WORDS FRANCESCA SPECTER
THE DREADED
GYM HAIR
The combination of sweating
and tying your hair back is
likely to play havoc with your
do. Make the heat a positive
by applying a moisturising
hair mask, like Manuka Doctor
Restorative Hair Mask (19.99
for 100ml*), and then pull your
W
hair into a tight topknot; The
eve all been there: rushing Rachel Chatham, marketing manager heat that your body creates
from the gym to work or for wellbeing festival, Be:Fit London. will help the mask penetrate
a night out, with make-up Meanwhile, a host of fitness-specific your hair, says Hairtrades
sliding off, hair in a tangle. lines have launched, including Sweat Joanne Dodds.
Because, while the feel-good benefits of Cosmetics, Birchboxs Arrow range, No time for a hair wash
exercise outweigh the side effects, its no and Supergoop!s Barre to Bar Beauty after your gym session? Try
secret that few of us no, not even fitness Set, and gym-friendly products such Dodds trick: spray the roots
bloggers leave the gym looking our as facial mists, mineral foundations and (the cleaner the better) with dry
finest. Thankfully, the beauty industry is waterproof eye make-up are back in the shampoo, put your hair in a ponytail,
recognising a need for us to have our cake spotlight. Catwalk hair trends have gone then follow up post-work out with
and eat it. Trend-forecasters Mintel from the Noughties-esque poker-straight, a blast from the hairdryer and
predicted active beauty (products that hard-to-maintain styles to manageable, a good brush through. The product
work alongside our fitness routines) as natural textures as seen at Roksanda and will help prevent sweat transferring
one of the four leading beauty trends for Julien Macdonald, reflecting a need for from your scalp to your hair during
2017; a natural follow up to the athleisure beauty that complements busy lifestyles. exercise, while an express blow dry
movement of 2016, which saw a rising Thats why, in the name of healthys will evaporate
demand for fashionable athletic apparel. buzzword, balance, weve any residual
The ties between fitness and beauty are quizzed the experts on how moisture
growing closer and girls want to move to adapt your beauty routine sorted.
freely between the gym and their social to combat the after-effects
activities with very little transition, says of your workout:
B E AUT Y
GYM LOCKER MAKE-UP

Post-exercise radiance aside, applying healthy glow and mascara.
make-up after your workout can be For on-the-go touch-ups in the
a challenge. After cleansing, start off changing room, Rabor favours
with a tinted moisturiser to camouflage lip and eye crayons, which
any residual redness, advises Denise can be used without a brush
Rabor, international make-up artist try Burts Bees Lip
and founder of Wow Beauty. Follow up Shimmer in Grapefruit,
with a bronzing powder, such as Pacifica (5.99 for 2g)
Afterglow Lotus Infused Bronzer Duo and products with
(14.99 for 2g) to maximise your built in mirrors.
TOMATO FACE
and for looking good at the gym
Bright red, shiny sound familiar? So, we already know that wearing section and bring it over to the one
While it may not be the most make-up during exercise is technically in your hand. Follow the same step for
appealing look, theres a good a no-no but almost six in 10 of us do the second section working your way
reason for your rosy gym face: it anyway. If thats you, stick to mineral down to the end of your hair making
*All products from hollandandbarrett.com, except Eyeko Sport eye pencil from eyekcom. Photographs iStock, Instagram.com/karliekloss/,kholekardashian/.
As your circulation and heart make-up like the Beautiful Me Mineral sure that you keep the braid tight, then
rate increase when you exercise, Foundation range (all 14 for 10g) secure with a hair band. Perfect for the
your sweat glands go into which contains anti-bacterial and gym, and wherever you go afterwards.
overdrive to cool the skin down, anti-inflammatory ingredients, advises
explains Dr Howard Murad Rabor. Avoid sweat-induced panda
of Murad skincare. This helps eyes with waterproof eye make-up;
to detox the skin, cleansing we like the Eyeko Sport range, which
pores of dirt, dead skin cells features a collagen-based mascara
and excess oil. (19), to protect the lashes, and
However, its not all good a pencil eyeliner (16).
news: sweat has a high salt Hair-wise, make like Khlo
content which can break down Kardashian (right), Karlie Kloss
the skins natural protection, (below) and, er, Lara Croft with
so if toxins released through a gym-appropriate fishtail braid.
exercise remain on the skin For this style, you can either part
for too long, they can your hair to have this in the centre,
breed bacteria, or you can push your hair to the
causing acne. Try side for a relaxed side braid, explains
Sukn Foaming Blush + Blow founder Bridget OKeeffe.
Facial Cleanser Start off by separating your hair into
(8.49 for 125ml) two sections. Hold one section; with
to remove the your other hand, take a narrow strip
toxins. Dr Murad of hair from the outside of the other
also recommends
a mist toner to cool
down the skin and
rehydrate try
Trilogy Hydrating
Mist Toner (17.50
for 100ml).
90 healthy-magazine.co.uk { For more natural beauty rituals, visit healthy-magazine.co.uk}

B E AUT Y
THE beauty Abigail James natural, whole health
INFLUENCER
approach to skincare has made her one
ABIGAIL of the industrys most revered facialists
JAMES
Make sure you look
after yourself this
#selfcaresunday
MY HEALTHYMANTRA
What
is the message behind your blog?
Its all about balance and moderation: be good most Its about sharing what Ive learnt during
of the time and be naughty the rest. Also, a smile my time in the industry; to help anyone
support their health and skin, with a touch
goes a long way to make a face look beautiful. of real life thrown in (Im a working mum
of three, so know what its like to juggle!).
are you most looking forward to
IM LOVING right now? Im most excited about my
upcoming new book and continuing my
1 Inner Me Pro clear skin try replacing yoga teacher training, which makes me
Beauty, 15 for one coffee a day with feel so Zen. Oh, and skin supplements!
60 capsules*. I love this skin-boosting blend. is the thing you want people to do
a great skin supplement 3 Bean Body Manuka differently after reading your blog?
and these make it so Honey Coffee Bean Realise wanting to look youthful and look
simple, with everything Scrub, 14.95 for 220g. after your skin and body is perfectly
you need for the day. I adore this scrub: OK its no longer an indulgence. You
2 Dr Stuarts Skin it gets the circulation should see it as part of your daily life.
Purify Tea, 2.35 for going, aids detoxification, is always in your handbag?
15 bags. We all want wakes me up, and firms. Lip gloss, a bottle of water, a healthy snack
bar or banana, and lavender essential oil.
makes you happy? My children,
ABIGAIL: IN NUMBERS
yoga, flowers and a facial.
See her blog at abigailjames.com.
Words Francesca Specter. Photographs iStock
11.2k
15
WHEN? WHEN?
2013 May 2017
WHAT?
FOLLOWERS WHAT?
ON INSTAGRAM
Appointed
WITH 970+ POSTS
Releases her THE NUMBER OF YEARS
global treatment first book, Love
ambassador at OF BEAUTY, FOOD Your Skin (Kyle ABIGAIL HAS WORKED IN
Liz Earle Beauty. & FITNESS INSPO. Books, 20). THE SKINCARE INDUSTRY.
{ For more skin-saving tips, visit healthy-magazine.co.uk} healthy-magazine.co.uk 93

H EH AE ALTLTHH Y PPRROOMMO TOITOINO N
THE
SHOPPING
LIST From vegan-friendly
goodies to a sun
lotion that also keeps
mozzies at bay, here are Become a
our top picks. Find them rewards for life
in selected Holland & card holder
and turn your purchases
Barrett stores and online into points see
at hollandandbarrett.com page 146
Bounce Incognito Doisy & Dam

Top snacking Holiday essential Chocolate delight
Coming to
stores soon!
All prices correct at time of going to press
At Bounce, theyre passionate Incognitos innovative new Suncream Organic? Yep. Superfood-packed?
about making nutritious, balanced Insect Repellent protects you from Sure. Vegan range? Of course!
and convenient snacks available to sun damage and insect bites using But Doisy & Dam is so much more
everyone whatever their diet. So they only natural and organic ingredients. its also delishhhhh! With combos
created Bounce V Life, their vegan With SPF25 broad-spectrum like Date & Himalayan Pink Salt
Protein Energy Ball range, with three protection, and PMD to repel insects and Coconut & Lucuma,
Gutter credit
delicious, new flavours. Of course, you (used in their award-winning spray and D&D are bringing indulgent
dont need be vegan to enjoy them! roll-on), you can trust Incognito! innovation to shelves near you.
1.99 22 From 1.99
Vita Coco Vitabiotics Pukka
Good to go Active for life Going green
Nothing but 100 per cent organic Jointace Original from Vitabiotics Clean Greens contains 11 organic
extra virgin coconut oil, Vita Cocos has a unique mix of trace minerals, green foods including wheatgrass juice,
magical multi-tasker now comes in and vitamins, ideal for those with an seed sprouts, seagreens, and digestive
a handy on-the-go size. The all-new active life, in sport, or in later life. It herbs. A nutrient-dense superblend
mini jar of Vita Coco Coconut Oil is has copper, which contributes to the from Pukka, its naturally high in
here for all cooking and beauty needs maintenance of normal connective iodine, which supports healthy skin
whenever and wherever its called for. tissues, and vit C, which contributes and energy metabolism to help keep
Eat it. Wear it. Swear by it. to the normal function of cartilage. you going throughout the day.
2.99 10.99 17.49
CherryActive Dr. Organic Real Honey Company

Vitality booster Slumber time Sweeten up
CherryActives carefully grown A truly unique night-time spray Active Manuka Honey is farmed and
and harvested montmorency cherries to help promote deep sleep and harvested exclusively in the rural and
are pressed and concentrated, tranquillity. This spray is boosted with unpolluted pastures of New Zealand.
avoiding excessive heat to protect the the addition of fragrant and aromatic Its been used by the indigenous Maori
goodness, and cold-filled into bottles. lavender oil and a proprietary blend of population for centuries. This honey
The result of this process is a 100 per organic and natural essential oils, such has been independently tested by an
Gutter credit
cent concentrated cherry juice with as ylang-ylang, vetiver, patchouli, internationally accredited and New
superior nutrient content and flavours. bergamot and Arabian jasmine. Zealand government-approved lab.
9.29 7.99 28.99
Whitworths Coconut Merchant Nkd

Super good Nuts for nectar Naturally delicious
The new Full of Super range from Swap your honey for this delicious Weve all been there. Picked the healthy
Whitworths is brimming with vegan alternative. Coconut Merchants option knowing it wont taste as nice.
nutritious superfood ingredients. Their Organic Coconut Nectar Honey Thats where Nkds wholefood bars
Flaxseed Crisps are crammed with Alternative is simply made from the and snacks are different. They taste
buckwheat, quinoa and chia, so are pure sap of coconut palm flowers. Like delightful, are made from 100 per cent
naturally high in fibre and omega-3. honey, its naturally smooth and sweet; natural ingredients, with no gluten,
They taste super. So why not give them try it on pancakes, in baking or stirred wheat, dairy, or added sugar most
a try, and you can be full of super, too! into hot drinks as a natural sweetener! count as one of your five a day, too!
1.69 5.99 From 49p
MissFits Nutrition Cisca TrueStart

Fuel your fitness Breathe easy Up your game
The Multitasker is here to make every If you have asthma, bronchitis, or The only coffee designed for sport,
sweat count. Designed for women and sinus problems, harness the benefits theres 95mg caffeine in every sachet of
using only the best ingredients, this of natural salt therapy with Cisca TrueStart to give you the perfect boost
naturally flavoured vegan protein Easy Saltpipe. As you breathe in, air without the crash. Made with 100 per
powder, with added essential nutrients, is drawn over salt crystals, helping cent pure Colombian arabica beans,
is changing the fitness nutrition game. restore the transport of mucus, thus mix it with hot or cold water. Drink
Under 80 calories, no added sugar, unclogging the lungs. With eight to kick-start your day, before exercise,
dairy free, gluten free and GMO free! months worth of salt, youre all set. during a ride, or as a pick-me-up.
1.99 14.99 5.99
CEREAL KILLER
Getting up early could be
the key to resisting sugary
breakfast cereals like this. A new
US study compared morning types
with evening types, looking at
data from nearly 2000 randomly
chosen people. It found those
with a later-set body clock ate
more sucrose in the morning, more
sucrose, fat and saturated fatty acids
in the evening, and less protein
overall. The differences were even
more pronounced at the weekend,
with night owls eating at random
times and tucking in to grub twice as
often as larks. They also had poorer
sleep and were less active. A reason
to train your brain to love mornings!
Words Laura Potter. Photograph Shutterstock
SIX
HEALTHY
RECIPES
STREETstyle
From noodles to falafel, street food is firmly on
trend. And the good news is its easy to make your
own healthy versions of these tasty dishes at home
PHO WITH PAK CHOI, EDAMAME AND BROWN RICE NOODLES

Vietnamese restaurants often put fish 5 mins; drain and run under cold water.
sauce in their pho this is properly veggie Pod the beans, and put in a bowl. Add
Serves 4 tomatoes, onions, chilli, basil, mint,
2 cinnamon sticks coriander and bean sprouts, and set aside.
3 star anise 3 Once the broths ready, strain and return
3 cloves to pan; bring to the boil. Add shiitake and
3 carrots, roughly chopped cook over a high heat for a minute. Add
1 onion, roughly chopped pak choi and tamari, cook 2 mins more.
10g fresh ginger, roughly chopped Add the bean mix; cook for 2 mins.
125g fresh shiitake mushrooms, 4 Add the noodles. Taste and add a little
cut in half, stems removed more tamari if you like. To serve, use tongs
2 pak choi, cut into 2.5cm pieces, to dish noodles and vegetables into each
stalks removed bowl, then ladle in some broth. Add a little
2 garlic cloves, crushed more chilli, basil, mint and coriander to each
2 litres vegetable stock bowl according to taste. Garnish with half
Salt and black pepper a lime and a little black pepper.
250g frozen edamame beans in pods
16 cherry tomatoes, halved
4 spring onions, roughly chopped
1 red chilli, thinly sliced, plus a little
extra to serve
24 each of Thai basil and mint leaves,
plus a little extra to serve
12 sprigs coriander, plus a little extra
to serve
125g bean sprouts
2 tbsp tamari
250g brown rice noodles, cooked
according to packet instructions
2 limes, halved
1 Put the cinnamon, star anise, cloves,

carrots, onion, ginger, mushroom stems, e
Edamam
pak choi stalks, garlic and stock in a large s are a handy
bea n e
pan, cover and bring to the boil. Turn the keep in th
snack to th eyre
heat down and simmer for 15-20 mins. nd
freezer, a in
2 Meanwhile, boil a pan of water, add per prote
also a su eg an
v
a pinch of salt and edamame; blanch for boost for
meals
FO O D
as
Chickpe
c ke d with
are pa s you
ich k epe
fibre, wh ger, helps
n
full for lo rol
r b ad choleste
lowe b lo od
d keeps
levels an y
sugar s te ad
CORIANDER AND
CASHEW GREEN FALAFEL
WITH HARISSA YOGHURT
Makes 10-12 falafel
120g dried chickpeas, soaked
overnight in plenty of water
120g dried fava beans, soaked
overnight in plenty of water
2 tbsp tahini
1 large garlic clove, crushed
1 tsp ground cumin
2 tbsp chopped fresh coriander
3 tsp coriander seeds, lightly bashed
50g cashew nuts (or macadamia
nuts), toasted and chopped
small green chilli, finely chopped
2-3 tbsp sesame seeds
120ml sunflower oil, for frying
Salt and freshly ground black pepper
For the harissa yoghurt:
100g thick natural yoghurt
1 shallot, very finely chopped
tbsp harissa paste
1 Drain the chickpeas and the fava

beans, then rinse well under cold
running water and leave to drip dry
in a colander or sieve. Put the drained
pulses into a food processor and
whizz until smooth.
2 Add the tahini, garlic and cumin and
pulse again, until well combined but still
with some texture. Scoop the mixture
into a bowl and stir through the fresh
coriander, coriander seeds, cashew
nuts and green chilli. Season with salt
and pepper. Chill the mixture for at
least 30 mins, but leave for an hour,
or two, if you have the time.
3 Get ahead by making the harissa
yogurt. Mix the yogurt with the finely
diced shallot and harissa paste.
Season well.
4 Next, divide the falafel mixture
into 10-12 smallish patties, flattening
gently on either side using your
palms. Roll lightly in the sesame
seeds and set aside on a baking
tray lined with baking paper.
5 Heat the sunflower oil in a heavy-
based frying pan. Working in batches,
fry the falafel for 3-4 mins on either
side until brown and crispy. Drain
on kitchen paper to remove any
excess oil and serve hot, alongside
a bowlful of the harissa yogurt.
Black
beans are
full of protein,
vitamin B1, w
hich
helps the bo
dy conver t
food into ener
gy,
and are said
to aid
digestion
Gutter credit
FO O D
BLACK BEAN DHAL

Serves 6
350g dried black beans, soaked
overnight and drained
2 tsp cumin seeds
1 tsp coriander seeds
2 tbsp olive oil
1 onion, finely chopped
6 curry leaves
2 garlic cloves, sliced
5cm piece of ginger, peeled
and finely chopped
1 tsp chilli powder
2 tsp garam masala
2 tsp smoked paprika
400g can chopped tomatoes
1 green chilli, halved
1 cinnamon stick
200ml cold water
Sea salt
ds
Plain naan or flatbreads, warmed Seawee
a b rilliant
to serve are
e iodine
t
way to g with
r die t, along
1 Put the beans into a large pan of cold into you d a m o unts
ate
water; bring to a rolling boil over a high concentr a nd
minerals
heat. Once boiling, turn down the heat of other n ts
nutrie
and simmer for 1 hour to 1 hour 20
mins, or until the beans are soft. Drain,
return them to the pan and set aside.
2 Heat a small, dry frying pan and
toast the cumin and coriander seeds
for 2 mins until just toasted. Crush lightly POKE NERO BOWL WITH TAMARI BAKED TOFU,
using a pestle and mortar (or, if easier, SEA VEGETABLE SALAD AND BLACK RICE
tip into a bowl and crush using the end We love anything that revolves around 2 tsp black sesame seeds
of a rolling pin). putting lots of good stuff in a bowl and 1 spring onion, green part
3 Heat the oil in a separate frying pan poke is a concept for this that seems only, finely sliced
over a medium heat. Add the onion and to be rather in vogue at the moment.
curry leaves and fry gently for 5 mins Originating from Hawaii, poke normally 1 Preheat the oven to 200C/180C
until soft and golden. Add the garlic involves raw fish, but weve gone with fan/gas mark 6. Line a roasting tray with
and ginger and fry for a further few mins. a tofu version. waxed greaseproof paper.
Stir in the cumin and coriander seeds, Serves 2 2 Put the ginger, 4 tbsp of the tamari,
chilli powder, garam masala and paprika. 15g fresh root ginger, finely grated the agave and chilli in a bowl and mix.
Add the tomatoes and simmer for 2-3 6 tbsp tamari Add the tofu and mix so the cubes are
mins to warm through. 2 tbsp agave well coated and then transfer them to
4 Add the onion and tomato mixture, small red chilli, finely chopped the lined roasting tray and bake for about
green chilli, cinnamon stick and the 400g fresh firm tofu, cut into 30 mins. Move the tofu around every
cold water to the beans, stir then cover bite-sized cubes 10 mins or so to prevent sticking.
with a tight-fitting lid. Cook gently over 1 tbsp brown rice vinegar 3 While thats baking, make the sea
a medium heat for 1 hour, stirring 2 tsp mirin vegetable salad. Combine the remaining
occasionally. Check the dhal at this point 1 tsp sesame oil 2 tbsp of tamari with the vinegar, mirin
but expect to cook it for a further 20 cucumber, very thinly sliced and sesame oil. Add the cucumber and
mins. Keep an eye on the liquid levels, (ideally on a mandolin) sea vegetables and a little salt and
topping up with a little water if the dhal 10g dried sea vegetable salad, pepper and leave to one side.
becomes a little dry. Fish out the chilli soaked in cold water for about 4 To serve, place the rice in the bowls,
and cinnamon stick and season with 10 mins, then drained spoon over some baked tofu, top with
sea salt, to taste. Dish into bowls, and Salt and black pepper the sea vegetable salad and a sprinkle of
serve with plain naan or flatbreads. 250g black rice, cooked black sesame seeds and spring onion.
FO O D
lovely
This is a
taria n recipe
vege enetian
d by V a
prompte za
erving piz
way of s orwa rd
ig h tf
with stra
pesto
WHITE BEAN AND

PESTO PIZZA
Makes 4 pizzas
For the pizza bases:
360ml warm water
2 x 7g sachets of dried yeast
or 30g fresh yeast
2 tsp caster sugar
700g strong bread flour, plus
extra for dusting
2 tsp salt
50ml olive oil, plus extra
for greasing
For the pesto:
50g pine nuts
70g basil, leaves only, plus
extra to garnish
2 fat garlic cloves, crushed
50g parmesan, grated
200ml olive oil
A squeeze of lemon juice
Sea salt
For the white bean paste:
10g butter
2 shallots, chopped
Sprig of rosemary, chopped on to a lightly floured surface; knead for to sweat a little. Turn into a bowl and add
400g can cannellini beans, 8-10 mins until soft and elastic. Return the olive oil. Using a hand-held blender,
drained and rinsed dough to a clean, oiled bowl; cover with whizz to a coarse paste and season.
50ml olive oil a damp tea towel or oiled plastic wrap 5 Preheat oven to 220C/200C fan/
Salt and freshly ground black pepper Leave in a warm place for about 1 gas mark 7. Place a baking sheet in the
hours until it has doubled in size. oven to get really hot this will give you
1 Start by making the pizza bases. 3 Meanwhile, make the pesto. Toast a crisp base. Knock back the dough by
Measure half the water (180ml) into pine nuts in a dry frying pan until golden. kneading it again for a minute or so, then
a small bowl and sprinkle over the yeast Tip into a food processor or blender with divide into four equal pieces. Using a
and sugar. Stir to blend and set aside the basil leaves, garlic and parmesan. well-floured rolling pin, roll out each ball
for 5-10 mins until the surface is a little Blitz to a paste then, using the pulse as thinly as possible. Remove the baking
foamy. This proves the yeast is active. setting, trickle in the olive oil. Season sheet from the oven, dust with flour,
2 Sift flour and salt into a large bowl; to taste with salt and fresh lemon juice. before carefully transferring the dough
make a well in the centre. Pour in yeast 4 For the white bean paste, melt butter base onto it. Spread over about 5 tbsp
mix, oil and remaining warm water. Mix in a small frying pan over a medium heat. of the pesto. Then dollop with white
well using your hands; add a little more Add shallots; gently fry for 3-4 mins until bean paste, again, about 5 tablespoons
flour if dough seems too wet, or a touch soft. Add rosemary and beans; cook 4 and cook for 10-12 mins. Repeat for the
more water if it seems too dry. Turn out mins more, until piping hot and beginning other pizzas. Garnish with basil leaves.
FO O D
BUDDHA BOWL
Serves 4
For the massaman-style paste:
2 cloves
1 tbsp coriander seeds
6 black peppercorns
cinnamon stick
4 green cardamom pods, seeds only
1 tsp cumin seeds
tsp freshly grated nutmeg
1 tbsp vegetable oil
a
2 sticks lemongrass, chopped A Buddh
l is sim ply
5 garlic cloves, crushed bow
hy b owl
2 tbsp chopped galangal a healt
o u r fa vourite
5 dried red chillies, deseeded of y
stuff
2 tbsp chopped coriander
100g shallots, roughly chopped
For the curry:
1 tbsp coconut oil
20g palm sugar
2 x 400ml cans coconut milk
2 tbsp tamari
2 star anise
400g new potatoes, boiled and
cut into chunks
400g canned pineapple chunks in juice
75g soya chunks, soaked in hot water
until soft, drained
To serve:
Short-grain brown rice, cooked
Carrot and kimchi pickle, available
in most supermarkets
Flash-steamed seasonal greens
4 tbsp omega seeds (a mix of
golden flaxseeds, brown flaxseeds,
poppy seeds, sunflower seeds and
sesame seeds)
225g halloumi, cut into 8 slices and
grilled (optional)
Black bean dhal,
1 To make the curry paste, put the a pan, add the curry paste and cook White bean and pesto
cloves, coriander seeds, peppercorns, for a minute or so, stirring regularly, pizza, Coriander and
cinnamon, cardamom seeds and cumin then add the palm sugar and cook cashew green falafel
with harissa yoghurt,
in a hot dry wok and lightly toast for for a further 5 mins. from On The Pulse
a couple of mins or so. Transfer to 4 Pour in the coconut milk, add the by Georgina Fuggle
a coffee grinder or pestle and mortar tamari and star anise and bring to the (Kyle Books, 16.99).
Photographs Ali Allen
and grind to a powder. Add the nutmeg. boil, then reduce the heat and simmer
2 Heat the vegetable oil in the for about 10 mins, stirring occasionally.
wok, then add the lemongrass, garlic, Strain and then return to the pan along Pho with pak choi,
edamame and brown
galangal, dried chillies, coriander and with the potatoes, pineapple (including rice noodles, Poke
shallots. Saut for about 10 mins over the juice) and soya chunks. Bring to nero bowl with tamari
a high heat until the mixture starts to the boil and then reduce the heat and baked tofu, sea
vegetable salad and
turn golden, adding a splash of water simmer for a couple of mins. black rice, and Buddha
if it gets too dry. Transfer to a blender, 5 Serve over brown rice and top with bowl from Wholefood
add the spice mix and 4 tablespoons a generous spoonful of carrot and kimchi Heaven In A Bowl
of water and blend to a smooth paste. pickle, a whack of flash-steamed greens, by David & Charlotte
Bailey (Pavilion Books,
3 When youre ready to get the curry a tablespoon of omega seeds and two 16.99) Photographs
going, gently melt the coconut oil in slices each of grilled halloumi, if using. Haarala Hamilton
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FO O D
THE FAST
VEGAN DIET
Are these the
easiest, tastiest
vegan recipes ever?
L
ittle Miss
Meatfree,
aka Katy
Beskow,
has been sharing her
easy, seasonal, vegan
recipes with healthy
readers. With her first book, 15 Minute
Vegan, out this month, Katy explains
her no-fuss vegan philosophy and we
showcase our three favourite recipes.
healthy: Why did you go vegan?
Katy: In 2006, after moving to London,
I stumbled across a fruit and vegetable
market which inspired me to try new
ingredients and cook from scratch. As
a life-long vegetarian, I had no money
to buy cheese, eggs and milk and opted
for vegan alternatives from the market.
h: Why did you write the book?
K: In between writing, catering and RAINBOW CHARD, RED BEAN, AND PEANUT STEW
teaching I have very little time to This is soul food in a bowl. Its creamy 4 rounded tbsp crunchy peanut butter
prepare and eat a meal, so I built up a and rich with a subtle heat. Rainbow 240g can red kidney beans, rinsed
repertoire of quick recipes that Id cook chard adds a pretty array of colours and drained
and have time to enjoy. I posted a few to the stew, but if you dont have any 1 tbsp light soy sauce
online and had such a fantastic response. available, you can substitute it for Generous handful of fresh coriander,
h: What inspires your recipes and Swiss chard or even spring greens. roughly chopped
how do you test them? Dont leave out the coriander topping Pinch of sea salt
K: I eat seasonally and Im inspired by at the end, as this lifts the stew with
fresh produce that is available at its most its fresh flavour. If you dont eat all the 1 Heat the oil in a large pan over a high
cost-effective and naturally delicious stew, simply add vegetable stock and heat. Add the onion and rainbow chard
time. When I develop a recipe, Ill whizz until smooth in a blender to the pan and saut for 2 mins until the
consider time, cost and availability. for a fast soup the following day. onion begins to soften.
h: Whats your favourite ingredient? 2 Add the garlic to the pan, along with
K: Right now its zesty sumac. I add it Serves 4 the chilli flakes, cumin, and ginger and
to tagines, houmous and in my sumac 1 tbsp sunflower oil cook for a further minute.
onion salad from 15 Minute Vegan 1 onion, roughly chopped 3 Tip in the tomatoes and spoon in the
h: Whats your vegan message? 100g rainbow chard, roughly chopped peanut butter. Reduce heat to medium.
K: Cooking should be effortless and fun. 3 cloves of garlic, crushed 4 Add the red kidney beans and soy
People often think being vegan is lots 1 tsp dried chilli flakes sauce to the pan. Stir regularly to prevent
of effort and expensive. 15 Minute Vegan 1 tsp ground cumin burning and cook for 8 mins.
showcases fast meals, from breakfast to tsp ground ginger 5 Spoon into bowls and scatter with
dinner, that are simple and delicious. 400g can chopped tomatoes the coriander. Season with salt.
FO O D
SALTED CHOCOLATE
MOUSSE
Imagine an intensely rich mousse,
silky smooth with a subtle balance
of sweetness and smoked salt. Serve
at the end of an exquisite meal,
in a bright white espresso cup. Just
dont tell anyone it contains avocado.
Serves 4
250g good-quality, very
dark chocolate
1 ripe avocado
3 tbsp maple syrup
2 tbsp unsweetened soya milk
1 tsp vanilla extract
Pinch of smoked sea salt flakes
1 Break up the chocolate into even

pieces and place in a heat-proof bowl.
Blast for 30 seconds in the microwave,
stir, then heat again for a few more
seconds until melted.
2 Cut the avocado in half, remove the
stone and scoop out the flesh into a
blender. Spoon in the melted chocolate,
maple syrup, soya milk, and vanilla
extract, blend on high until combined.
Use a spatula to scrape the mixture back
to the centre of the blades and blend on
high again until completely smooth.
3 Pour into small cups or ramekins, then
sprinkle with the smoked sea salt flakes.
YASAI MISO RAMEN Chill for 5 mins before serving.
This is the ultimate meal in bowl. Yasai Handful of fresh coriander,
is the Japanese word for vegetable. finely chopped
In this dish, vegetables are simmered Juice of 1 unwaxed lime
with ramen noodles in a fragrant stock, 1 tbsp white sesame seeds
seasoned with white miso. You can 1 red chilli, deseeded and finely sliced
find miso in many supermarkets and
health-food shops white miso has 1 Heat the oil in a large pan over
a milder flavour than red or mixed a medium-high heat. Add the garlic
pastes. Pile your bowl up high! and ginger to the pan, along with
the chopped chilli.
Serves 2 2 Pour in the hot water and stir through
1 tbsp sunflower oil the white miso paste. Sprinkle in the
2 cloves of garlic, grated Chinese five spice and star anise and
2cm piece of ginger, peeled and grated bring to the boil for 5 mins.
1 red chilli, finely chopped 3 While the stock is cooking, remove
600ml hot water the star anise. Add carrot, red pepper,
1 rounded tsp white miso paste pak choi, and broccoli to the pan. Then
tsp Chinese five spice add the dried ramen noodles and cook
2 whole star anise for 5-6 mins until the vegetables are
1 carrot, finely sliced bright and the noodles have softened. All recipes from
1 red pepper, finely sliced 4 Remove the pan from the heat and 15 Minute Vegan
6 leaves of pak choi, finely sliced ladle into bowls. Scatter with the spring by Katy Beskow
6 florets of tenderstem broccoli onions and coriander, and squeeze over (Quadrille, 15).
150g dried ramen noodles the lime juice. Sprinkle with the sesame Photographs
2 spring onions, finely chopped seeds and sliced red chilli and serve. Dan Jones
108 healthy-magazine.co.uk { For more delicious plant-based recipes, visit healthy-magazine.co.uk}

XLS-Medicals Max Strength

weight-loss aid is designed
to help you shed the pounds
and keep them off
A slimmer
you for life REAL SUCCESS
Motorbike-mad Kim, 40 (below), wanted
to get back in her leathers. The self-
professed anti-mumsy mum of two lost
S
1st 10lb over 12 weeks.
till cant do up your skinny lose weight even faster, formulated Kim admits it has been hard to say no
*IRI Slimming Aids Value Sales Format: Tablet 52 WE 1 Oct 2016. ** Grube et al (2013). Grube et al (2015)
jeans? With the summer with Clavitanol, a patented natural to temptation when dieting. I also work from
holidays looming, youre ingredient, which is clinically home, so the fridge can be my best friend
probably thinking about proven to help reduce the and worst enemy.
going on a diet in preparation for breakdown and absorption However, now shes turned things around.
the beach. But if youve tried faddy in the body of sugar, fat and My sugar cravings were curbed after
miracle diets before and failed, carbohydrates. What result does taking XLS-Medical Max Strength, says Kim,
why go down that route again that give you? The effect is so I found myself reaching for the vegetables,
especially if the results dont stick. a reduced calorie intake, which rather than the sweet treats!
However, there may be a helping aids faster weight loss. It also Why not see what it can do for you today?
hand youre missing out on. Taking assists in stabilising blood glucose
XLS-Medicals Fat Binder, along and insulin levels, which helps
with eating a balanced diet and curb food cravings. KIM: BEFORE
exercising regularly, could help The tablets are gentle on your
you shift those stubborn pounds. system and easy to incorporate
The number one weight-loss into your daily
tablet in the UK , it works in routine just take
harmony with your body to help two 30 minutes AFTER
you lose up to three times more before two main 12 WEEKS
weight than from dieting alone . meals each day, 1st 10lb
Feel fuller
and start seeing
lighter!
Gutter credit
the difference.
There is also XLS-Medical Max
Strength in the range to help you
{ XLS-Medical Max Strength supplements are available in selected Holland & Barrett stores and online at hollandandbarrett.com }
EAT
YOUR
VEG
In season
BROAD
BEANS
Cooked with around the
world, this hardy, versatile
legume is a protein-rich
addition to your dinner
FO O D
B 3 GREAT VEGGIE
road beans, or fava beans, might be
known as Hannibal Lecters side dish of
BUYS
choice, but this legume has a lot to offer
for us non-cannibals, too. Testament
to their near-universal appeal (and adaptability
to different soils and climates), broad beans crop A FRESH START
up in everything from Iranian rice dishes (Baghali For a detox kind to your
polo) to traditional Croatian lamb stew mind (and tummy!), try the
TOP TIP (Janjetina s biima). Plus, protein-rich beans Pukka Clean Me Green kit.
A t their be st are more filling than meat-based meals, The daily plan contains Clean
according to a recent Danish study. Greens Superblend powder (with digestive
in the summe
the se kidney r, Researchers put this down to the herbs such as nettle), metabolism-boosting
-shape d high fibre content (3.6g per 100g, just Matcha Green tea, and Detox & Clean tea
bean s are d e over 10 per cent of the recommended with liquorice to cull afternoon sweet cravings.
liciou s daily intake), which keeps you fuller Pukka Clean Me Green Organic 14 day
eaten raw wit
h for longer, making them a go-to staple Wellbeing Kit, 24.99 for the complete plan.
pecorino chee for anyone looking to lose weight. As for
se
their nutritional creds? A 100g serving has CANT BELIEVE
a third of your daily vit-C quota, a sixth of your ITS NOT PASTA
iron, and 15 per cent of your folate needs, the B vit Whether youre sensitive to gluten
key for preventing birth defects during pregnancy. or just trying to cut back on carbs,
this Asian-inspired fettuccine is
How to use them a brilliant alternative to traditional
Generally, broad beans should be removed from pasta. A serving has half of your
the pod. To prepare them for hulling, boil them daily protein needs, and a third
for up to five minutes, then drain, rinse under of your fibre quota no need
cold water and squeeze them out of the pods to worry about going hungry.
with your fingers. Alternatively, very young Liberto Organic Edamame Fettuccine,
broad beans can be eaten whole, lightly boiled 3.39 for 200g.
in their skins and then drizzled with olive oil.
TO BEE OR NOT TO BEE
Make like a honeybee and feast
Try them with on pollen, which is a rich source
Make like the Italians and add podded broad of protein, vitamins and amino acids.
beans to a minestrone soup with asparagus, With its subtly sweet flavour, bee pollen
spring onion and cooked spaghetti, or saut them is perfect for sprinkling on porridge and
with anchovies, tomatoes and garlic for a delicious yoghurt, or mixed into smoothies.
side dish. Alternatively, whizz them in a blender with Picklecoombe House Premium Bee
*All products from hollandandbarrett.com. Compiled by Francesca Specter. Photographs iStock
peas for a light dip to eat with homemade pitta chips. Pollen, 6.99 for 175g*.
WHATS COOKING?
This is creamy, fresh and full Handful fresh mint leaves,
of flavour, and perfect served plus extra to serve
with crusty bread, says Natalie. Pinch of sea salt
Plenty of ground black pepper
Here, one of MINT AND AVOCADO
our favourite HOUMOUS 1 Place all the ingredients in
vegan bloggers, Serves 6-8 a blender or food processor, and
Natalie Tamara 240g cooked or whizz to a smooth, creamy paste.
(natalietamara tinned chickpeas 2 Add more seasoning to taste.
.co.uk), of The 1 avocado, roughly chopped Garnish with the remaining mint
Tofu Diaries, 2 tbsp tahini leaves and serve with some fresh
shares her Juice of 1 lemon crusty bread, or a selection of
green houmous 1 small garlic clove crunchy vegetable sticks.
{ For more food inspiration, visit healthy-magazine.co.uk } healthy-magazine.co.uk 111

FO O D
KITCHEN
CONFIDENTIAL
Veggie-focused TV chef
Simon Rimmer describes
his daily diet, and nutritionist
Jenna Hope analyses his plates
BREAKFAST
Its usually juice with more
vegetables than fruit. My
base is apple, ginger and lime.
Today I added kale, cucumber,
celery and mint. Yesterday was
SNACK
beetroot, carrot and chilli. At
weekends we have shakshuka
eggs with spicy tomato sauce. I like Nkd raw bars and
theres fruit at work. My guilty
Jenna says Simon is spot on with his snack is dry roasted peanuts.
juices; green vegetables are high in iron, Jenna says Raw bars satisfy
calcium and vitamin K, good for a sweet tooth and contain nuts to
energy, healthy bones and blood slow the release of sugar into the
clotting. Shakshuka is high protein, bloodstream. Dry roasted peanuts
thanks to the eggs. Tomatoes are a source of protein and
contain lycopene, suggested to healthy fat, but it is better
reduce the risk of testicular cancer. to eat raw nuts.
7.00am 12.00pm 6.00pm

LUNCH DINNER
It tends to be salad We eat loads of fish, sweet potatoes and
with chicken or fish. My tenderstem broccoli. The kids like omelettes
favourite is a scorched one day with kale and roast
broccoli quinoa salad tomatoes, another day with
with buttermilk smoked salmon. And we
mayonnaise and smoked like carbonara made
almonds. I also like properly with an egg
grilled salmon salad with yolk in each bowl and
a mint and lime dressing, cooked pasta swirled
DRINKS
and edamame beans. around to cook the
Jenna says Simons lunches egg. Then add bacon,
are very balanced. Salmon is I get up at 5.30 and drink parsley, cream and
high in omega-3 and vitamin D, four cups of coffee by 11am. crme friche.
Words Laura Potter. Photographs iStock
which optimise brain function. I have loads of water, and love Jenna says Sweet potatoes
Some research suggests that chamomile tea, craft beers, red and
are a great source of complex
diets higher in plant-based white wine, champagne and gin.
carbs. Theyre high in vitamin A,
proteins, like quinoa, nuts, Jenna says Its good that Simon which promotes vision, and have more fibre
seeds, legumes and pulses, may drinks lots of water as coffee can than white potatoes so spike the blood sugar
reduce the risk of cardiovascular dehydrate. A glass or so of alcohol less. Most of Simons meals are largely vegetable
disease, high cholesterol and is fine, but I recommend at based, so a carbonara every so often is fine, and
high blood pressure. least three alcohol-free as its made from scratch, it has no additives.
nights a week.
{ For more healthy eating inspiration, head to healthy-magazine.co.uk}
A cup of
wellbeing
Pukka Herbs take care of you
and the environment, too
W
hen you choose Pukka
Herbs, whether it be one
of their delicious organic
herbal teas or supplements,
you get so much more. Pukka means
authentic and its at the heart of
everything they do. This means their
herbs are the finest organic grade and
carefully sourced from around the
world, then skilfully blended by their
master herbsmith Sebastian Pole for
taste and wellbeing. And because Pukka
Herbs aim to offer an easy, everyday
natural wellbeing support through the
power of plants, their range of teas and
supplements can easily be mixed and
matched to suit any needs and tastes.
And if that werent enough, their ethical
credentials are second to none, too.
Kind to the environment

The health and wellbeing of the planet
is intimately linked to our own; you but also more-than-fair payment for the of goodness that makes organic
simply cant have one without the other, community where the plants are grown. principles special to us, and so much
says Sebastian Pole. As such, conserving more than just a badge.
the plant kingdom has always been at Always organic Pukka Herbs mission to connect
the heart of any products we create or All the herbs Pukka Herbs use in their people, plants and planet starts with
any decisions we take. So when you teas and wellbeing supplements are a cup of delicious herbal tea. Simple.
pick Pukka Herbs, youre not adding to 100 per cent certified organic. Properly Time to put the kettle on!
the growing list of endangered herbs grown, organic herbs taste incredible.
youre playing a vital part in the solution. But for Pukka Herbs organic means
more than great taste or less chemicals
Fairly traded (which is also important), its a holistic
Since their creation in 2001, being fair way of living and respecting the world.
has been at the heart of Pukka Herbs Organic methods bring people together
enterprise, from protecting wild herbs with plants, and plants with people,
under the label Fair Wild to offering the for the good of
Gutter credit
best working conditions for growers with everyone, says

the Fair For Life certification. This Sebastian Pole.
scheme not only ensures fair sourcing, Its this exchange
{ Pukka Herbs teas and supplements are available in selected branches of Holland & Barrett and online at hollandandbarrett.com}
FO O D
FOOD BIT
Ser ve coo ES
ked brocco
with raw cr li
uciferous ve
like rocket g
to get a sim
ef fect as m ilar
ustard. Ad
pistachios d some
and feta ch
and that eese
s the veg
course sort
ed !
KITCHEN
MAGIC
MAGIC MUSTARD
DRESSING
Makes enough to serve with
1 head of cooked broccoli
2 tbsp extra virgin olive oil
2 tsp lemon juice
1 tsp mustard powder
A few tips can improve the nutritional value Large pinch of sea salt
tsp dried dill
of everything you eat, says botanist James tsp clear honey
Wong. Here he shares three from his new book 1 Whisk all the ingredients together
in a bowl. Use immediately.
The magic of broccoli cruciferous veg. Fortunately, a team from

TIP Make a large batch, and store in an
airtight jar in the fridge for up to 2 weeks.
What you serve with cooked crucifers the University of Reading found that
can have a phenomenal impact on their simply adding a tiny amount of powdered Dont like mustard?
potential health benefits, and its all to mustard seeds (also a cruciferous plant, The same enzyme is also found
do with a little bit of kitchen chemistry. which contains a heat-resistant form in loads of other condiments like
Crucifers are packed with glucosinolates of the enzyme) to cooked crucifers like horseradish, wasabi and wasabi peas,
which are broken down into chemicals broccoli restores their ability to generate which add a lovely crunch scattered over
called isothiocyanates, and which the isothiocyanate. Adding just half greens. You can even mix raw and cooked
actually appear to hold the health a teaspoon of mustard powder for every cruciferous vegetables and the reaction
promise. But the heat of cooking, stops 200g of cooked crucifers made them, still works. Researchers trying to make
the production of these all-important almost as if by magic, pretty much as microwaveable packs of frozen broccoli
isothiocyanates dead in its tracks, by good as raw. more nutritious found adding a tiny
destroying the enzyme responsible for The best bit? Mustard is a natural amount of raw radish had a similar effect.
the chemical reaction. Damn! In fact, flavour enhancer so your veg actually So why not chuck a handful of rocket,
one Dutch study found that cooking tastes better as a result. This mustard watercress or shredded raw sprouts or red
broccoli could slash the absorbable dressing based on Reading Unis cabbage (all also cruciferous veg) into your
isothiocyanate levels a whopping 90 calculations is all you need to transform next crucifer saut just as it hits the table
per cent; the same happens in other the average 300g head of broccoli. for added flavour and phytonutrients?
FO O D
Top tomato trick

This is probably the simplest tomato
sauce recipe known to man. No peeling,
chopping, sauting or simmering
involved, just pure knock-out flavour.
Roasting tomatoes causes them to lose
water, concentrating the chemicals in
the fruit, creating a sauce with richer
flavour and enhanced nutrition, compared
to raw tomatoes. Using unpeeled cherry
tomatoes adds to the total lycopene
content of the dish (not to mention
saving you the faff), and a drizzle of
extra virgin olive oil to finish helps you
absorb even more of the good stuff.
ROASTED CHERRY
TOMATO SAUCE
Makes 1kg
1kg cherry tomatoes
1 large onion, sliced
FOOD BIT 2 garlic cloves, peeled and left whole
ES 4 tbsp extra virgin olive oil
The worlds
hottest
chilli, the C
arolina
1 tsp red chilli flakes
Reaper, ca 1 tbsp balsamic vinegar
n contain
more capsa 100g toasted flaked almonds
icin than
pepper sp tsp salt
ray
tsp black pepper
Small handful of basil leaves, torn
1 Preheat oven to 180C/160C fan/gas
Spicy secrets mark 4; grease or line 12-hole muffin tin. 1 Preheat the oven to 200C/180C fan/
High-protein and packed with veg, these 2 Place all ingredients in a bowl, season gas mark 6. Toss together all the
muffins are a great on-the-go breakfast with salt and pepper; mix well to combine. ingredients, except the basil, in a roasting
or lunch-box treat. They freeze really 3 Pour the mix into the muffin holes, then tin and roast for 40 minutes.
well, too. The protein in eggs tempers sprinkle with a little extra parmesan. Bake 2 Stir the basil through the tomatoes
the perception of spicy flavours, meaning for 20 mins. Transfer from the tin to wire to combine.
you can add a lot more chilli than other rack to cool straight away to stop them
recipes, without it blowing your head off. going soggy. Serve warm or cold, sprinkled
with extra parmesan, chillies and dill.
SPICY FRITTATA MUFFINS
Makes 12 muffins Weapons-grade spice
Olive oil, for greasing Chillies evolved the ability to produce
6 eggs, beaten spicy capsaicin as a defence against
4 tbsp Greek yoghurt mammals, to deter them from coming
1 tsp mixed spice scoffing the fruit and destroying the
6 tbsp polenta or cornmeal plants all-important seeds as they pass
4 tbsp finely grated parmesan, plus through their digestive tracts. FOOD BITES
extra for sprinkling So why do the plants spend all that Tomatoes contain
energy making a fleshy, eye-catching, ene
1 tsp red chilli flakes TWICE the lycop
50g carrot, grated otherwise tasty fruit? Well, the answer er a little cooking
aft
100g frozen sweetcorn is that in the wild chillies use birds to
3 spring onions, cut into small rounds disperse their seeds. Avian digestive tracts
100g courgette, cut into small cubes are harmless to chilli seeds, so they pass
150g sweet potato, grated through unscathed and spread far and How to Eat Better: How
1 tsp baking powder wide. You see, capsaicin does not affect To Shop, Store & Cook
Salt and pepper birds at all, its a selective deterrent To Make Any Food A
1 red chilli, thinly sliced that puts off foes, but is undetectable to Superfood, by James Wong
1 tsp chopped dill friends. Plants are endlessly fascinating. (Mitchell Beazley, 20).
116 healthy-magazine.co.uk { For more food know-how, visit healthy-magazine.co.uk}

1 VEGAN
MOCHA CAKE
BEST FOR
A vegan treat!
Makes a 7-inch layer cake
225g self-raising wholemeal

flour, sifted
2 tbsp soya flour
6 dsp cocoa, sifted
1 tsp bicarbonate of soda
1 tsp cream of tartar
200g caster sugar
250ml water
For the filling:
50g vegan margarine
110g icing sugar
1 tsp espresso
KITCHEN Few drops of vanilla essence
CUPBOARD
HERO Preheat oven to 200C/180C fan/gas
mark 6, and grease two 7-inch round tins.
WHAT CAN
Mix the flours, cocoa, bicarbonate of
soda, cream of tartar and sugar in a bowl.
Stir in the water and divide the batter
COFFEE
between the two tins. Bake for 25 mins.
I DO WITH...
Cool in the tins for 15 mins, then cool
completely on a wire rack. Make filling:
beat together margarine with half the
icing sugar; add remainder, beat again.
Gradually stir in coffee until smooth and
spreadable; add vanilla essence. Spread
the filling over the top of the first cake,
then place the second cake on top.
HEALTHY BENEFITS This is cake, so
we cant go too wild with the benefits, but
research has shown that those who eat
a vegan diet tend to be slimmer, so why
not have a slice of something yummy?
A study by the University of South Carolina
compared the weight loss of vegans, those
on a mostly plant-based diet, and those
eating meat and plant-based foods. After
six months, the vegans had lost the most
weight, saw the greatest fall in their fat
Dont just drink it, with benefits ranging and saturated fat levels, and had lower
from a healthier ticker to an endurance BMIs. The studys lead author also pointed
out that the vegans didnt shun carbs, they
boost, its worth using as an ingredient, too ate lots of low-GI ones.
FO O D
3 CHOCOLATE
COFFEE
ENERGY BALLS
BEST FOR Athletic performance
Makes 12 balls
2 4
90g oats
BEETROOT 85g ground flaxseed
1 tbsp fresh ground coffee beans COFFEE CHIA
ROASTED OVER 85g honey SMOOTHIE
COFFEE BEANS 125g almond butter
WITH GREMOLATA 1 tsp vanilla extract

40g dark chocolate chips
BEST FOR Heart health
Serves 1
BEST FOR A brain boost 30g dried cranberries
Serves 6 Desiccated coconut (optional) 100ml unsweetened almond milk
1 tbsp Greek yoghurt
910g beetroot, the roots and leafy Mix oats, flaxseed and coffee in a bowl. 1 banana
tops trimmed Stir in honey, almond butter and vanilla, 1 shot cold espresso
180g coffee beans then fold in chocolate and cranberries. 1 tsp vanilla extract
2 tbsp cumin seeds Chill in fridge for 20 mins. Make 12 balls, tsp ground cinnamon
Sea salt and ground black pepper then roll in coconut, if using. 5 pecan nuts
1 tbsp extra virgin olive oil HEALTHY BENEFITS A US review 2 tbsp chia seeds
For the gremolata: of over 600 articles on caffeine and
35g hazelnuts endurance found 3-7mg caffeine Blend everything except chia seeds. Pour
Zest of 1 and juice of an orange per kilo of body weight raised into a glass; add chia. Chill in fridge for 10
garlic clove, chopped performance by an mins to allow seeds to puff up; stir well!
1 tbsp extra virgin olive oil average 24 per cent. HEALTHY BENEFITS Chia seeds are
1 tbsp chopped fresh flat-leaf parsley A cup of coffee has packed with heart healthy omega-3, which
Sea salt and ground black pepper 75mg-150mg, caffeine complements the effect of the caffeine in
so wash these energy- coffee. Research has shown it may help
Preheat oven to 110C/90C fan/gas mark boosting balls down your small blood vessels work better. After
. Peel the beetroot and cut into wedges. with an Americano drinking a cup of coffee people in a US
Heat a large ovenproof pan over a medium and double study had a 30 per cent increase in blood
heat for 5 mins, add the coffee beans and your gains! flow over 75 mins, compared to decaf.
remove from heat; shake pan for about
5
1 min, until beans release their oil. Scatter
the beets over the beans; season with
cumin seeds, salt and pepper. Cover with
ESPRESSO VEGGIE BEAN CHILLI
foil and bake 4 hours till the beets are soft. BEST FOR Balancing blood sugar levels Serves 4
Meanwhile, make the gremolata by toasting
hazelnuts for 30 seconds in a hot pan. Tip 2 shallots, finely chopped liquid has reduced; if its
nuts on to a kitchen towel; rub to remove 1 tbsp rapeseed oil dry, add some water swilled
the skin. Chop nuts and mix in a bowl with 4 cloves garlic, crushed around the tomato tin. Scatter
orange zest and juice, garlic, oil, parsley, 1 400g can tomatoes with coriander; serve with quinoa.
and salt and pepper to taste. Lift beetroot 1 400g can haricot beans HEALTHY BENEFITS Several
from pan (discard the coffee beans) and 1 chipotle chilli, diced studies have linked coffee with a
Compiled by Laura Potter. Photographs Shutterstock
toss with the oil and gremolata; serve. 2 tbsp molasses decreased diabetes risk, due to its
HEALTHY BENEFITS Research from 1 tbsp muscovado sugar bioactive components One concluded that
John Hopkins University found that caffeine 1 tbsp mustard powder cafestol, found in coffee, increased glucose
has a positive effect on long-term memory. 3 espressos uptake in muscle cells as much as an
People were given caffeine or a placebo Handful coriander, roughly chopped antidiabetic drug. While research published
and asked to recall images theyd seen the in Diabetologia found increasing coffee
previous day, the caffeine crew did better. In an ovenproof pan, gently fry shallots in consumption by 1 cups a day over four
Beetroot also enhances our grey matter. oil for 5 mins until soft; add garlic, cook for years, cut type 2 diabetes risk of by 11 per
US researchers found it ups blood flow to 1 min. Add all ingredients except coriander; cent. Meanwhile, Diabetes UK advise eating
the brain in older adults its high nitrate stir. Bake in an oven preheated to 180C/ more beans and pulses, as their low GI,
content helps open up blood vessels. 160C fan/gas mark 4, for 40 mins, until protects against blood glucose levels.
{ For more quick store-cupboard recipe ideas, visit healthy-magazine.co.uk } healthy-magazine.co.uk 119
FO O D
THE food Our new columnist, Ella Mills,
INFLUENCER ELLA
MILLS
aka Deliciously Ella, discusses the hot
foodie topics shes passionate about
Clockwise from left:

with husband Matt
and Spaniel Austin;
afternoon tea at
Ellas The Mae Deli;
a typical veg-
packed lunch
F
ood has never been so debate around sugar has meant people
topical, and Im excited about ask me if they should stop eating fruit. If
the shift in perception when were at a point where we think bananas IN MY WORLD
it comes to vegetables. My are bad, thats worrying. Food isnt one Happiness is Being at home.
focus is all about celebrating natural size fits all. You dont need to be vegan I love cooking, watching movies and
food and simple ingredients. We or vegetarian; paleo or raw; you dont hanging out with my husband, Matt,
all know we should eat lots of veggies, need to only eat healthy food, or only eat and our dog, Austin. Work makes
but now theyre being presented in pizza; you need to find the balance that me happy, too its intense, but
a way that makes us want to. Chefs such works for you physically and mentally. I wake up every day full of purpose.
as Yotam Ottolenghi and Anna Jones People ask me, What are you?,
have been instrumental in that, because expecting me to answer with a label, In my handbag, youll find
theyre making vegetarian food exciting. but the answer is Im a human being that My laptop, a couple of my
Traditionally, even in beautifully likes to eat pretty much all vegetarian Energy Balls, new in Holland
thought-out restaurant menus, vegetables food! I try not to eat too much wheat, & Barrett (1.99 for 40g)
Words Laura Potter. Photograph Claire Winfield, Shutterstock. Instagram.com/deliciouslyella
would be relegated to the sides section, but really like rye bread. I eat a mainly I love giving them to
given no love, listed as simply steamed plant-based diet, but wouldnt label people to try, a natural
broccoli or green myself as vegan lip salve, and coconut
beans. Whos going because I want what oil as a moisturiser.
WE NEED TO TAKE
to get excited about
that? If you have an
THE EMOTION OUT OF
I do to be friendly
and open so
Exercise is essential Three
times a week I try to get to an early
amazing steak with
DISCUSSING FOOD anybody feels they
an incredible sauce,
how do you get the
can tap in and out
of it. I want to bring
spinning class. I feel like Im chucking
off all my baggage as I pedal.
Nobody talks to me and I cant
carrots to feel equal on the plate? By vegetables to the forefront and celebrate be on my phone or Id fall off
doing what chefs like Ottolenghi are natural foods. You dont have to be clean my bike; I love the freedom.
doing; you dont want boiled carrots, but or dirty, good or bad; you dont have
you definitely want them honey-roasted to be on a diet or not on a diet. Theres This summer Im
with tahini yoghurt. Veg is finally getting a middle ground where you try to Reinventing the salad.
an equal billing and now people want the eat more fruit and veg, and eat more Forget limp leaves: our miso
roasted aubergine with saffron yoghurt, home-cooked food, but also go out for sesame-glazed aubergine
or sweet potato with coriander tahini. dinner, indulge and enjoy it. We need comes with coconut yoghurt
I love that theres a conversation to take the emotion out, and stop feeling and spring onions.
around food, but theres a downside. The we have to define our food choices.
{ For more healthy food inspiration, visit healthy-magazine.co.uk} e.co 121

healthy-magazine.co.uk
YOUR ULTIMATE
FEEL-GOOD
FORMULA Want to know the secret
to maximising your gym time?
The key is protein-pacing, or eating
moderate amounts of protein through
the day, combined with an exercise
regime that includes resistance,
intervals, stretching and endurance,
says new US research. Think of the
acronym PRISE: P for protein-pacing,
R for resistance, I for interval,
S for stretching, and E for endurance.
Put that little lot together and you
improve fitness, lose total fat and
abdominal fat, increase lean body mass,
and boost heart health. Its not about
the quantity of calories you eat and
exercise you do, but the quality of both,
so prise yourself off the sofa (sorry,
we couldnt resist) and get involved!
TURN ON
tune out
Scrap the pan pipes: spa music is evolving, and its rhythms and
tempos are being carefully crafted to take you to your happy place
WORDS ANNA CRANE
E
ver wondered how spas decide which
soundtrack to play while youre enjoying
a relaxing massage? Or, perhaps youve
found the choice distinctly unrelaxing.
If so, youre probably not alone. The biggest mistake
spas make is to use clichd music, says Rob Wood,
creative director and founder of music agency, Music
Concierge, which designs soundtracks tailored
to spas and hotels. And relying on a busy therapist
to choose a CD is the first step to getting it wrong.
However, the tide is turning away from traditional
whale music. With over 400,000 tracks in its library,
Music Concierge caters for spas savvy enough
to realise this such as the ESPA Life at Corinthia
Hotel, London, for which they created an ethereal,
futuristic soundtrack in keeping with its cocoon-like,
subterranean setting. Many spas are, finally, starting
to find their own groove, as increasingly sophisticated
clients demand more thoughtful tunes to complement
their ayurvedic facial or sports massage.
Guests are smarter now and know what they
want when planning a spa day, says Brad Pressman
president of Private Label Music, which supplies the
music to 263 spas worldwide. His verdict on the
spa tunes of the past 30 years? Bland bland bland! No wind chimes and whale
music
Much of this inoffensiveness has been deliberate, here : the deluxe spa at The
of course. Musics ability to affect our feelings and Mandarin Oriental in London
behaviour is well-documented. Like the offerings
in lifts or shopping malls, it has been designed to
go largely unnoticed, but still take you to a serene
spot preferably in the mood for splashing your
cash on post-treatment lotions and potions.
Most spas still play it safe by choosing what is
expected, says Jeremy McCarthy, group director
of spa and wellness at The Mandarin Oriental
Hotel Group, and author of The Psychology Of Spas
FITN E S S
And Wellbeing (Amazon Media, 15.72). Without

too much conscious direction, spa music has evolved
A DIFFERENT BEAT
to be consistent in finding tracks pleasing to the
majority. But why the endless Enya? Surely some
of us would prefer a bit of Miles Davis (the classic FIVE SPAS THAT OFFER SOMETHING THATS
Kind Of Blue rather than the later, more avant-garde
SONICALLY A LITTLE OUT OF THE ORDINARY
stuff, perhaps), or some soothing light classical
Debussys Clair de Lune, Erik Saties Gymnopdie No 1? LUSH, LONDON
The problem is that, as Caitlin Dalton, editor Yes, fresh handmade cosmetics company
of The Good Spa Guide puts it, Music is so subjective. Lush has a quirky spa underneath
Whats calming for one person is inappropriate for its Kings Road, Chelsea, branch, with
another. I was in a spa recently that played Chopins soundtracks tailored to each treatment.
Nocturne I lat Major, which just reminds me The Good Hour deep tissue massage is
of piano lessons as a child. Treatments can trigger one of the most popular, with traditional sea shanties playing
all kinds of emotions. Generally at The Good Spa as the therapist pulls on the rigging of your knotty muscles.
Guide, we talk about giving people choice as best 0207 376 8348; uk.lush.com.
practice these days.
Wood agrees: Let guests pick a playlist based C-SIDE SPA, COWLEY MANOR,
on their taste or mood. Music is so key to the GLOUCESTERSHIRE
whole experience. When youre in the treatment Choose your music and well take
room, this is the deepest part of your journey, care of the rest, reads the menu
so any changes in energy could be unsettling. at this laid-back Cotswolds retreat.
If guests are happy to have preselected music, It might be Goldfrapp or Zero 7 for
it has to be bang-on. Sophie Clark, head of a beauty treatment, luscious, dreamy and mellow tunes
when you want to chill out, or yogic experiences to reset

mind and soul if youre after mindfulness.
MUSICS ABILITY TO 01242 870 900; cowleymanor.com.
AFFECT OUR FEELINGS

ROCKLIFFE HALL,
IS WELL-DOCUMENTED COUNTY DURHAM
The Neom Wellbeing treatments
marketing at Londons upmarket Grace Belgravia at this award-winning spa have unique
(a women-only health, wellbeing and lifestyle soundtracks specifically designed to suit
club), recognises what an important tone-setter the mood of the chosen treatment ritual
an establishments playlist can be. When you Sleep, Energy, Happiness or De-stress each commencing
enter our club, summer birdsong fills the air this with a short meditation. The tracks beats have been chosen
immediately sets a more relaxing pace, helping to help bring about the required state.
members leave behind the stresses and strains 01325 729 999; rockliffehall.com.
of their world outside. In the spa, our sounds are
chosen to help members relax and unwind, while WEAVERS HOUSE
in the gym, we have the best up-tempo beats and SPA, SUFFOLK
rhythms to keep motivation up during workouts. Music Concierge provides the vibes
At the Scarlet Hotel in Mawgan Porth, Cornwall, at this friendly spa. Are you in the mood
a luxury eco retreat for grown-ups, the music varies for Sweet Dreams or Relaxed Jazz?
according to the treatment or activity: yoga sessions Alternatively, head for the Balearics
have a different soundtrack to the softly lit, treatment with the chill-out White Isle theme, or pick intimate singer-
zone. All the music represents us from Indian vibes songwriter tracks with Songs For You.
to mellow themes, says spa manager, Caroline 01787 246 246; theswanatlavenham.co.uk/spa.
Cornish. The tracks are slightly more uplifting in
the afternoons to maintain our therapists energies. COWSHED, WORLDWIDE
Both the Scarlet and Grace also give the option You wont find any whale music
of no music at all, while The Mandarin Oriental or clanging cymbals, Cowsheds
has a yearly Silent Night spa event: no music, no website promises. We prefer a more
talking. Some people really appreciate this, says home-from-home sociable vibe. Which
McCarthy. One other point for spas to remember: means headphones and your own TV
Photograph Getty
change the record. At a spa before Christmas, they during your pedi, and a quieter tone in treatment rooms.
played panpipe carols during my massage, says cowshedonline.com/spa.
Dalton. It was bad enough for me, but I felt sorry for
my therapist who had to listen to it on repeat all day.
FITN E S S
MASTER In our new series, we explain

how to perform the key building
SQUAT
THE MOVE blocks of any fitness regime
with perfect form
DO T HE
B A SIC S
Stand with your
feet shoulder-
width apart,
RIGHT
looking straight
ahead, hips
forward.
W
e tend to think of a squat
as a move that tones our
legs and bums, but it does
so much more! Done with
proper form, a squat works every muscle
in your legs: quads, hamstrings, glutes
and calves, but it also forces you to
engage your core, abs and back muscles
to stabilise, says personal trainer Vicky
Gardner (sundried.com). That means
as well as the big muscles, it hits
Squeeze your glutes, keep your
smaller ones, which helps reduce
chest up and back straight.
injury risk, strengthening ankles
Putting the weight back on
and hips. Its also intense enough
your heels bend your knees,
to elevate your heart rate
like you are sitting into a chair.
and help you burn calories.
Improve your form

OFFICE JOB? Do some foam
rolling before you squat sitting at Keep your knees
a desk 9 to 5 can mean you stay tracking in line with your
hinged at the hips for hours, feet, until your thighs
shortening your squatting muscles. are parallel to the floor.
PROTECT YOUR BACK Put your
hands on the back of your head, with
elbows pinned back. This helps stop
you leaning forward, which can put
strain on your lower back and knees. Engaging your core, push up through
DONT BUCKLE Tie a resistance your heels to a standing position.
band around your knees and keep Look forward throughout in order to
them pushed out, not inwards. help maintain your backs natural arch.
ADD CHALLENGE Hold
a kettlebell while you squat, take
a wider stance, or do pop squats,
where you jump from feet together to
a wider stance and then squat deeply. Return to standing by pushing through your heels,
squeezing your glutes and locking your hips out.
{ Discover more strengthening moves at healthy-magazine.co.uk } healthy-magazine.co.uk 127

ITS GOING
Were
in the mood
for outdoor
swimming, and
taking our fitness tips
from down-to-earth
blogger Carly
THE KIT LIST
WILD SWIMMING
Rowena
The swimsuit
Parley For the Oceans, who raise The mercury is rising, so
awareness about the fragility of our
oceans, have joined forces with
ditch the chlorine and
Adidas to create a swimwear range make a splash in the
made from 100 per cent, upcycled
ocean plastic from discarded fishing great outdoors with this
nets and debris, which has been
converted into technical yarn fibres.
clever, eco-friendly gear
Does good, looks great.
34.95, adidas.co.uk.
The boardshorts
Every pair is crafted from 100 per
cent recycled and recyclable fabric
and printed using earth-friendly
inks. Return your old shorts and
get a discount off your next buy.
65, rizboardshorts.com.
The coffee cup

Youre going to
need to warm up
after, so bring
a hot coffee in
this BPA-free The
cup made from rash vest
organic bamboo OceanPositive hydroskin
fibre. Youll rash guards are also
be supporting made from recycled
Surfers Against fishing nets, and will
Sewage with keep you a little warmer
every sip. for late spring dips.
12, sas.org.uk. 39.95, oceanpositive.net.
FITN E S S
SWIMMINGLY!
What
THE fitness is the message behind your blog
in one sentence? Eat because you
INFLUENCER
want to, move because you can.
Gutter credit
are you most excited about
right now? The buzz around the fitness
CARLY industry. Last year everything felt too
ROWENA clean, this year its about feeling strong
and finding a good balance around
food. Im so excited to be a part of it!
is the one thing you want people
to do differently after reading your
blog? To stop beating themselves up
exercise isnt meant to be torture for
the food you did or didnt eat today,
and food isnt meant to be something
we feel guilty about.
can always be found in your
handbag? By Terry Baume de Rose lip
care, Jo Malone Myrrh & Tonka Cologne
Intense, Pip & Nut Squeeze Pack*,
and my headphones.
makes you happy? My French
bulldog, Steven, and my fianc, Leon.
MY HEALTHYMANTRA
Nothing changes overnight,
its a journey, not a destination.
Im loving
Above: Carly
with fianc
*Available from hollandandbarrett.com. Compiled by Laura Potter and Ellie Hughes.
Leon Bustin,
who is also
a personal
trainer and
CLEVER CHIA SEEDS PHD DIET WHEY RESCUE REMEDY has his own
YouTube
6.49 for 275g* 59.99 for 2kg 9.99 for 20ml channel.
Left: Carlys
CARLY: IN NUMBERS
French
Bulldog,

Steven
Photographs iStock, Tom Watkins
WHEN?
2013 347k YouTube subscribers
WHEN?
2015
YOU ARE THE CEO
111k
WHAT? Leaves her WHAT? Wins
marketing manager on Instagram Fitness Blogger OF YOUR BODY,
job at BMW and of the Year for a
39.9k
Mini to train as a PT glossy magazine.
BE THE BOSS
on Twitter
and start her blog. OF THAT SH*T!
FITN E S S
THE TRAINER
QA
How do I structure
my workout?
healthys Niki Rein on the importance of lifting weights, what to eat
before an early morning workout and being clever about condiments
Are condiments bad for just fasted overnight and are
you? What are the best in a fat-burning zone so start
and worst, nutrition-wise? with fats, maybe a little protein
(A) and no carbs to ensure you

Condiments are quite are burning fat instead of
unhealthy. Avoid sugary sugars. Some delicious,
ketchup and BBQ sauces, plus suitable breakfasts are: an egg
mayonnaise which is full of scrambled in grass-fed butter;
inflammatory vegetable oils. half an avocado with a couple
Health food shops sell low- of slices of smoked or baked
or no-sugar mayonnaise salmon; seed crackers with
substitutes made with cold nut butter or bulletproof coffee.
pressed olive oil. Try raw
pesto, organic sugar- What are your thoughts
free salsa, mustard on cheat days? And do
and hot sauce. you have any guidelines?
What should I do
first at the gym: I love to work (A) I dont believe in whole
out first thing
hing
weights or cardio? in the morning
rning
cheat days but I do think
aw weekly treat meal is
(A) Resistance training is most important for overall health

but my
stomach
necessary for sticking
nec
to a strict
s nutrition plan.
and fast results. Long cardio sessions can stress the body and doesnt! This
Thi is sshould be the last
inhibit results. If you can incorporate short bursts of cardio Whats the meal of the day so it doesnt
between weight sets, this will help keep stress hormones low best light breakfast?
reakfast? sabotage
sab
bot your efforts. For
and shorten your workout. If you love cardio then do no more
than 40 minutes after a weights session. Take quality magnesium
within 30 minutes of your cool down to regulate cortisol levels.
(A) Fuelling before a morning
workout is important. You have
cheat meals I suggest staying
gluten free and avoiding foods
you may be intolerant to.
LOOKING GOOD, FEELING GOOD

Compiled by Francesca Specter. Photographs iStock
Niki is founder
Whats your main reason for exercising? Chances are, it depends on and creative director
your age. Virgin Active research found that, for those under 25, looking of Barrecore (barrecore.
good was the main motivation (58 per cent), but this reduces to 36 per co.uk). Got a burning fitness
cent for those aged 35-44, who prioritise health benefits. But what question? Email healthy@
about the feel-good benefits of a workout? According to a body of therivergroup.co.uk
research, exercise boosts self-esteem levels in everyone. After all, with Fitclinic as the
youre only as good as you feel toned abs or otherwise. subject line.
{ For more workout inspiration, head to healthy-magazine.co.uk } healthy-magazine.co.uk 131

FITN E S S
HIP-HOP
CLASS CRASHERS
YOGA
healthys Laura Potter tried
unleashing her inner gangsta
Just Laura and her block Namastizzle
for asanas set to a beat
I
m no yogi. My exercise of choice is running.
Ive flirted with yoga, but never found the
one. Its all a bit too spiritual, a little too
earnest, a touch too slow. And, in all honesty,
the downward facing dog is the ultimate enemy
of the stiff-hipped runner. But then things got
fresh when I walked into the Good Vibes studio, in
London, for the Friday night hip-hop yoga session.
Instructor/MC Hailey Jean Flee set the tone from
the get-go, arriving in a Death Row Records crop top, Balances badass-style The class was bangin
and handing out gold chains for us to wear during the
class. When it came to setting our intention, there
was no talk of forgiveness or acceptance. Instead, she throughout, making it feel satisfyingly feminist,
suggested dedicating our practice to having fun, and as we moved from pose to pose, it wasnt with
getting playful and shrugging off self-consciousness. dignified control, but a hip-hop spring.
Hailey would be leading the class, but if at any point There was a thigh-trembling twerking section to
we felt the urge to break out of whatever pose we were Missy Elliott, and the balances, from fallen angel to
in and break it down to the beats, we should totally go the crow, were chosen for their badass-ness. During
for it. The message: leave your inhibitions at the door, a battle, one half of the class held a pose for 30
people. You wouldnt see Snoop, Missy Elliott or Jay seconds, while the other half psyched them out.
Z holding back; it was time to unleash our unshakable Ordinarily that would be
hip-hop self-confidence. toe-curlingly embarrassing,
The class was made up of (vaguely) hip-hop
influenced poses that flowed to old-skool beats.
but in this setting, gold
chains dangling, Eminem WE BOUNCED FROM
PLANK TO DOWNWARD
FACING SNOOP DOG

There was an emphasis on the hips and the hops blaring, the class went for
(see what they did there) we would repeatedly it. As Lauryn Hills Ex ctor
hop our legs back into the plank position from rang out, we eased into
the dreaded downward facing (Snoop) dog, and restorative stretches. The usual pressure to fall into
Photographs Abbas Muffadal
stretch out our hip flexors in a runners lunge, with a meditative state melted away and, for me at least,
a gentle bounce. Less namaste, more mamastizzle, replacing whale song with the F-bomb meant I felt
we were encouraged to tune into our womanly less self-conscious, more relaxed. Outkast, 2Pac et al
power, in direct contrast to a soundtrack that, lets may just hold the key to turning an army of
face it, objectifies women. The golden cosmic womb stiff-hipped runners into full-blown yogis. Word.
restorative pose, aka The Queen, was repeated More information at goodvibesfitness.co.uk.
{ For relaxing yoga routines, visit healthy-magazine.co.uk } healthy-magazine.co.uk 133

TR AVE L
All the joys of the great

outdoors, with no damp
canvas. healthy rounds up
the best of the UKs new
glamping sites perfect for
a soul-boosting summer
getaway with friends, family
or just the two of you
THE NEW
COOL CARAVANNING
CAMPING
IN CORNWALL
If your idea of heaven is plenty
of space in beautiful, quiet Clockwise from
right: down by
countryside, then Pleasant Streams
Farm Camping is for you. As you might
the water; the
Best for
vintage
caravans are
have guessed, a big draw is the streams high-spec inside;
and lakes hire a kayak or rowing boat
the Ferns pretty
floral exterior charm
to muck about on the water (theres also
a rope swing, pretty much irresistible for
most kids and quite a few adults, too). Or
just enjoy the abundance of wildlife from
owls and badgers to the pigs that live on
the farm. You can camp the traditional
way, but Pleasant Streams also offer
a selection of pretty vintage caravans
in their own fields, with outside seating,
campfires and an extra level of privacy
and quiet. And the stunning Cornish
coastline is only a couple of miles away.
ern two-berth caravan from around 300
per week; cornwallfarmcamping.co.uk.
Catch the sunset
from your deck.
Right: enjoying
a relaxed family
barbie; space
galore inside
a lodge
GLAMPING PERSIAN PARADISE

HHAMLET From top: the
Weve seen a few mash-ups in our
time, but Iranian-style camping in
the South Wales valleys? At Penhein
Glamping, you stay in one of six, elegant
Mix medieval
M exterior of Persian-style wooden-framed, domed
atmosphere with Samlesbury Hall; alachighs (somewhere between a yurt and
lavish modern comforts a shepherds a tepee) with, in a brilliant touch, skylights
hut; look out for
at Samlesbury Hall near ghosts in the over the bed you can fall asleep under the
Preston. The glamping takes Great Hall stars. Set in semi-ancient woodlands, the
place in three colourful boutique hotel-style alachighs
shepherds huts set in the offer everything youd expect
grounds of the beautiful 14th-century from luxury glamping log-
manor apparently the most haunted burning stove, working kitchen,
house in Britain. The huts work as en suite running water etc but surely
bedrooms, sleeping four in bunks, and the shower block is the only one
for cooking, the full facilities of the Hall in existence offering a roll top
are at your disposal (make your way back bath and monsoon showers?
after dinner along the lantern-lit pathway). The alachighs sleep up to five, from
Alternatively, theres a restaurant serving 295 for two nights; penhein.co.uk.
locally sourced dishes, Dotties Wafflery
and an ice-cream parlour. And the Hall
Above right and right: all mod
runs activities you can join, such as cons in the alachighs; no lumpy
a woodland train and evening ghost hunt. camp beds here; far right: the
Shepherds huts from 25 per person per night; yurt-style exterior
samlesburyhall.co.uk.
TR AVE L
Best for s
luxurious
lodge
SOMERSET SAFARI
No budget for Africa? Then try
safari luxe at home. Settle down
to enjoy the sunset over Exmoor and
the Quantock Hills from the wooden
platform of one of three lodges at
Middle Stone Farm, in the middle of the
best countryside Somerset has to offer.
Then spend the evening stargazing from
the comfort of your own wood-fired hot
tub. The luxury lodges sleep up to six,
and have all you need to experience the
countryside in style (like flushing loos,
hot water, working kitchen and a freezer
for your G&T ice although theres no
electricity so youll be using candles and
lanterns at night, all part of the charm).
The little ones, if you have them, will be
happy playing swingball or on the ride-
PEACE IN A POD
PEA
on tractors before you all settle down to
toast marshmallows on the campfire.
rom 450 for a midweek off-peak stay;
middlestonefarm.com.
Clockwise from
Stay in stylish
top: French
simplicity in a beautiful doors open
cedar-clad eco pod at Mulino on to beautiful
Pods, overlooking Carsington scenery; inside
the Bluebell pod;
Water at the edge of the Peak the local farm life
District. Fully insulated,
eco-powered and heated by
the farms wind turbine, the pods, nestled
into the hawthorn bushes for privacy, offer
amazing views whatever the season or
weather. Two shared heated bathrooms are
a short walk from the pods, offering power
showers and heated towel rails if youve been
caught out on a chilly walk. There are basic
cooking facilities in the pods, barbecues
outside, or a bigger shared kitchen area plus
communal space offering the likes of wi-fi
for those who cant switch off entirely.
rom 150 for two nights; mulinopods.co.uk.
TR AVE L N E WS
24 HOURS IN...
Copenhagen
The Danish capital boasts
impressive health credentials.
Its one of the worlds greenest,
most cycle friendly and happiest
cities with 96 per cent of the
population living an easy walk
from a beach and 50 per cent
of trips made by bike.
EAT Tick several
healthy eating boxes
with Danish speciality
smrrebrd an open
sandwich on rye bread
with a variety of
toppings, such as
Clockwise smoked fish and
from top:
eggs. Or, mooch
the Amatara
Resort;
around the trendy
meditate eateries on
together; Paper Island.
the spa at DO Explore the
Bailiffscourt canals by kayak:
take a tour or
rent boats from
TRAVEL TREND Kayak Republic (kayakrepublic.dk).
WELLNESS FOR COUPLES

RELAX Visit a spa like no other.
At CopenHot you cruise the canals
of Copenhagen in a hot spa boat
filled with water heated to 40C
(copenhot.com). Alternatively, if
youre visiting during summer, cool
The days of him hitting the golf course room. Seven nights, full board from 2870 off with a dip in the pools located
while she hangs out in the spa are well per person, SUP and yoga programme, in the heart of the city harbour
and truly over. The new trend is fitness/ flights and transfers. For more info and at Islands Brygge Harbour Bath.
wellness breaks for couples to enjoy booking, visit healthandfitnesstravel.com
together, from bootcamps to hiking. or call 0203 397 8891
It makes sense, given the endorphin- Or, keep things UK-based at the Surf
boosting aspect of fitness, plus the fact
that our busy lives often mean we dont
& Turf fitness retreats, at the Bailiffscourt
Hotel & Spa in West Sussex. For 645
What jet lag?
Acute disruption of the body
make enough time for our partners per couple, for a two-night stay, youll get clock causes memory problems
(we dont think thats just us). For a spin a private consultation, use of a full range long after travellers have gone
on a favourite honeymoon destination, of indoor and outdoor classes (including back to their schedules, says
Amatara SUP & Yoga in Phuket beach burn and yoga), delicious local Dr Tara Swart, Corinthia
Words Ellie Hughes. Photographs Wonderful Copenhagen
has the worlds first Thai hamman food, and use of the spa. Visit hshotels. Hotel Londons resident
and a state-of-the-art salt relaxation co.uk for retreat dates. neuroscientist. Her tips for
beating jet lag? Fast until
breakfast in the new time
zone to re-anchor the bodys
rhythms; do aerobic exercise
RUN THE WORLD Sightrunning is a great way to

as soon as you arrive to wake
up the mind and body; and
experience a city with a local guide wholl give you the insider info. drink at least 500ml of still
water for every 2st body
What with the chatting and the stopping to snap the sights, you weight while flying, to limit
wont get a PB, but you will get a unique perspective and chance to keep up your fitness its dehydrating effects.
while travelling. Gorunningtours.com offer destinations from Jerusalem to Las Vegas.
E XC LU S IVE O FFE R
TIME TO SAVE
15%
PAMPER!
Relax, unwind and recharge
on two-night break at
top UK Spa, Ragdale Hall
N
estled in the pretty Leicestershire
countryside, Ragdale Hall Health
Hydro and Thermal Spa combines
state-of-the-art spa facilities with
the charm of traditional Victorian architecture
to create one of the most luxurious and relaxing
health spas in the country.
Renowned for its outstanding customer service,
Ragdale Hall offers a range of spa days and breaks,
including specialist fitness breaks. Full use of the
spa, pools, exercise sessions and meals are included,
with breakfast delivered to your room, along with
treatments on selected packages.
A new you starts here

Ragdale Hall is offering healthy magazine readers
15 per cent off breaks of two nights or more until
30 September 2017. During your stay youll receive
a complimentary, award-winning
Elemis Collection gift worth 34 .
Awarded Best UK Spa at the
SpaFinder Wellness Awards 2016,
you can be sure a visit to this
home-grown gem will leave you
feeling refreshed and recharged.
For more info on Ragdale Hall,
visit ragdalehall.co.uk.
HOW TO CLAIM
To book your break, call 01664 433 000
and quote healthy 2017.
TERMS AND CONDITIONS *Elemis Collection gift subject to availability.

For full Ts & Cs, see page 150. The reader offer is valid until 30 September
2017, is non-transferrable, and no cash alternative will be offered.
C O M PE TITIO N
WIN!
A chic WORTH
1100
city break Soak up the buzz of the capital

with Hilton London Metropole
A
stay for two worth 1100 For a bit of TLC after a busy l 10 each to spend at Herb N Kitchen
is on offer at this stylish day exploring, the prize also includes l Complimentary use of all facilities
London hotel to the lucky complimentary use of the hotels in the LivingWell Health Club.
winner of our competition. LivingWell Health Club, with its
With its central location close to 12.5 metre pool, fully equipped
many of the citys famous landmarks exercise area, steam room and sauna.
and attractions including Hyde Staying in one of the hotels Queen Unmissable umami
Park, Oxford Street, Madame Tussauds, Superior guest rooms, complete with Brand new palate-teasing dishes now
ZSL London Zoo and Marble Arch a LCD TV and movies on-demand, await guests of Hilton London Metropole
Hilton London Metropole boasts wi-fi access, and tea and coffee making and theyre healthy, too! Staying on
spacious, stylish accommodation facilities, one lucky winner and their top of the citys latest trend, the hotels
for the perfect weekend break. guest will enjoy: in-house restaurant Fiamma is now home
With a wealth of state-of-the-art l A complimentary two-night stay to fifth flavour umami a low-sodium
facilities and contemporary dining l Hiltons famous buffet breakfast ingredient with a distinctive taste that
options, guests can relax and refuel for two on both mornings leaves a big impression! For full details
at any of the six restaurants and bars. l VIP treatment with cocktails on arrival and to book, visit hiltonlondonmet.com.
The EDG Bar & Lounge is a relaxed
and modern setting, great for afternoon
tea or signature cocktails, while grab HOW TO ENTER
and go cafe Herb N Kitchen offers
a selection of healthy and indulgent For your chance to win, just answer the following question:
treats for those on the move. As day How many restaurants and bars are there in the London Metropole?
turns to night, the vibrant Fiamma A3 B6 C9
restaurant serves delicious international There are two easy ways to enter. ONLINE: visit healthycomps.co.uk. Or, you can
cuisine with a Mediterranean influence, enter BY POST: send your answer, along with your name, address, phone number
and guests can conclude their evening and email to healthy/Hilton, River Publishing, PO Box 36, Plymouth PL1 2YU.
in the sophisticated Whisky Lounge.
TERMS AND CONDITIONS: 1 The competition closing date is 26 June 2017. 2 For full Ts & Cs, turn to page 150. 3 This competition
is open to all UK residents aged 18 or over, excluding employees or agents of the associated companies and their families.
rewards for life
Inside this special
section, youll discover
fantastic offers and
competitions exclusive
to Holland & Barretts
rewards for life members.
Dont have a card?
Sign up today to start
claiming your rewards!
Turn to page 146 to
see how
to get
started.
Photograph iStock
HOT
WHATS TRAVEL WELL
You may already know that taking probiotics when you travel can help
you avoid nasty holiday tummy bugs, but new research shows that the
right combination can also help to reduce hay fever! A US study found
that when particpants took supplements that combined lactobacilli and
bifidobacteria, they had fewer allergy-related nose symptoms, improving
their quality of life. Travel Biotic contains 10 billion friendly bacteria and
are suitable for vegetarians and vegans. Double win!
Holland & Barrett Travel Biotic Softgel, 24.99 for 60 capsules.
NOW
With summer in full swing,
these treats and eats will
help you get every drop
of enjoyment out of it!
BAGS OF GOODNESS
These tea bags put all others to shame!
With antioxidant-rich green tea, they
also contain immunity-supporting
WATER, WITH Snack attack!
vitamin C, and an array of B vitamins, ADDED ZING! Joining the dual trends
which benefit hair and If youre looking for a caffeine- for all things coconut and
nails, energy and free kick to slake your thirst, this slightly salted, Ape have
digestive health. spring water with a delicate zing brought out their salted
Theyre subtly of ginger and lemon chocolate coconut curls.
flavoured with is just the ticket! Its Theyre dried rather than
natural goodies, sugar-free, zero calories, fried, are satisfyingly
such spearmint, naturally flavoured, and sweet and provide that
apple pieces, has no sweeteners, much-needed chocolate
cardamom and additives, preservatives for a measly 96 calories
rosemary, natural
ral or colourants lurking. per bag. Our desk
lemon and peach.
ch. Instant refreshment,
Ins drawers are packed with
Your tea break no nonsense! them! Theyre also gluten
will thank you! Nuva with
Nu free, and their ingredients
T + Multea Ginger &
Gin list is pleasingly short: coconut,
Lemon & Peach, h, Lemon,
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Green Tea + 1.49
1 Ape Crispy Coconut Curls in Salted
Vitamins, 3.69 9 for 500ml. Chocolate, 1.49 for 20g.
for 15 bags.
NATURALLY FRESH
N
This deodorant combines over 15 natural botanical
extracts and oils for a light, bright summery fragrance.
It uses 100 per cent natural ingredients including
soothing aloe vera and antibacterial honeysuckle, rather
than synthetic chemicals. Your armpits will love it!
Salt of the Earth Pure Aura Natural Deodorant,
5.99 for 100ml.
rewards for life
A LITTLE LIFT WE HAWTHORN!

Women who eat five to seven daily servings of Apart from maybe admiring its pretty
fruit and vegetables have a 23 per cent lower risk
SAVE
flowers in hedgerows, youve
of stress than women who eat one or fewer, new probably not spared much
research has found. Supergreens powder is an thought for the humble
50%
easy way to up your numbers because its brimming hawthorn. But it has much
with fruit-and-veg goodness. In fact, each 10g going for it. Belonging
serving has the equivalent of 10 servings of to the same family of
broccoli, and who has the time or inclination plants as apples and roses, WITH OUR
to chomp their way through 10 portions of broc? hawthorns ruby red fruit, VOUCHER ON
Bioglan Superfoods Supergreens 81 Vital have been used to make wine, PAGE 8
Ingredients Powder, 11.49 for 100g. jelly and brandy. Outside the
kitchen, every part of the shrub
flowers, berries, leaves, stems, bark
has long been used by traditional
healers; the ancient Greeks and
Native Americans also recognised
its heart healthy properties. Today,
herbalists cite its bioflavonoids
and other antioxidants
as a factor in what
make it so useful.
Natures Garden
Hawthorn
(150mg), 7.99
for capsules*.
Perfect for picnics

*If you are pregnant, breast-feeding or under medical supervision, consult your doctor before taking supplements. Words Laura Potter. Photographs iStock
These Rosemary & Sea Salt biscuits are the

ultimate savoury summer nibble. Made with
all natural ingredients, and at only 93 calories
a cracker, theyre also gluten, wheat, dairy
and egg free. We like them with blue cheese
and celery, but crunchy and
moreish theyre tasty
sans topping. The main
challenge is not munching
through the entire box!
Angelic Gluten Free
Rosemary & Sea Salt
Savoury Biscuits,
2.69 for a 150g.
HEALTHY GLOW
This BB cream contains zinc oxide, which
is a natural UVB barrier, fruit stem cell
complex and vitamin C. Weightless and
sheer, it blends easily and the vitamin C
has a noticeable brightening effect.
Its perfect for normal and combination
PAMPER YOUR PINS skins and gives a subtle summery glow.
Now weve shed our tights for summer, we need to show our legs You can wear it either under make-up
some extra love and attention. This gorgeous cream is rich in or in place of your usual foundation,
nourishing organic royal jelly and shea butter, but it also cools but make sure you leave 15 minutes
and soothes tired legs thanks to aloe vera. The organic formula before heading out to ensure your skin
is designed to improve both the appearance and health of superficial is protected. Oh, and it smells divine!
varicose veins by helping to boost blood flow. Andalou All in One Beauty Balm Sheer
Dr. Organic Royal Jelly Leg & Vein Cream, 9.59 for 200ml. Tint SPF 30, 13.59 for 58ml.
{ All products are available from selected Holland & Barrett stores and online at hollandandbarrett.com} healthy-magazine.co.uk 145
rewards for life
HEALTHY
HEROES
RACHEL
RAMSEY
Newton
ards
store
Who are the people behind your favourite stores?

Here, we talk to Rachel from Northern Ireland
What drew you to Holland & Barrett? A couple IN A What products do you swear by? ?
of years ago, I was living in London studying When it comes to my training: whey protein;
NUTSHELL
music and performing arts. Thats where I got CLA to keep body fat at bay and help my training;
into nutrition; I was eating clean, starting to AVOCADO OR and chromium I love sugar, and it helps control
SWEET POTATO?
weight train, and seeing changes in my body. Sweet potato
cravings and keeps my blood sugar levels in check.
By the time I came back home to Northern
ALMOND MILK OR
Ireland, I knew I wanted to work in a related COCONUT MILK? Protein is a big part of your diet. What would
area. Ive been here since last September. Coconut milk yyou say to women who are wary of it? Ive
MELON SEEDS OR noticed that most people who want to lose
What do you enjoy most about your job? I love PUMPKIN SEEDS? weight eat a very high-carbohydrate diet,
w
seeing new things come into the shop and when Melon seeds not realising it wont keep them full for
n
theres new research on certain products. There TURMERIC OR very long. Protein helps weight loss in that
CINNAMON
was a whole study, recently, on how vitamin D3 it keeps you full for longer. You also need
Cinnamon
can help with colds. Theres a lot of knowledge to it for any exercise youre doing to support your
RYE BREAD OR
be had here youre really learning all the time. MILLET BREAD
weight loss, as it helps maintain muscle, so you
Rye bread get that nice toned look. It wont make you bulky.
What do customers most frequently ask for? YOGA OR PILATES
The most popular thing tends to be people Yoga Why would you encourage people to join the
wanting natural pain relief. A lot of people ARGAN OIL OR Holland & Barrett loyalty scheme? We run loads
have problems with inflammation, and come ABYSSINIAN OIL of great offers; so I tell people to take the RFL card
in looking for things like turmeric. And CBD Argan oil to cut a good chunk off their bill.
oil [from hemp, see page 17 for more on it] is WHEATGRASS
surprisingly popular with customers, as theyre OR SPIRULINA What section do you turn to first when you get
Spirulina
interested in the pain relief its meant to give. But a new issue of healthy? The recipes and exercise.
MORNING LARK
more recently, Ive noticed a younger clientele
OR NIGHT OWL?
coming in for charcoal-based products, like Night owl I train How would you describe healthy magazine?
the whitening toothpaste, so theres a lot in the evening, and A really interesting read, and full of information
*All products available from hollandandbarrett.com. Words Marie Farquharson
of interest in natural beauty products, too. when Im not Im out on our products and new research.
Having studied performing arts,

what do you do to stay fit? RACHELS TOP THREE
I take part in bodybuilding MUST-HAVES
competitions, in the bikini
category. To support that I do Coconut oil I use it for
a lot of weight training four to everything, from moisturising
five days a week. I do some cardio my skin and hair, to my food.
to stay fit, but not too much, so Whey protein To support
I dont lose muscle. And I work my training.
with a trainer once a week. Diet is Charcoal toothpaste I bought
a huge part of it as well its 90 per it recently; its worked a treat.
cent of it really. So my diet is always 1 Perfectly Pure 100% Virgin Coconut Oil, 15.79 for 453g 2 Optimum Nutrition
in check, and I have to make sure Im hitting Gold Standard 100% Whey, 9.99 for 182g 3 Ecodenta Extra Black Whitening
Toothpaste, 4.99 for 100ml*
my protein and the right nutrients every day.
REMEMBER... IF YOU SUBSCRIBE TO HEALTHY YOULL EARN 64 RFL LOYALTY POINTS! SEE PAGE 20 FOR DETAILS
REMEMBER... IF YOU SUBSCRIBE TO HEALTHY YOULL EARN 56 POINTS! TURN TO PAGE 20 FOR DETAILS
EXCLUSIVE
OFFERS
WORTH
1000
WIN!
A late-autumn break at
Vanbrugh House Hotel
Take time out and reboot your energy levels in the historic city of Oxford
F
ancy getting away for a break where Vanbrugh House Hotel was designed by
youll be waited on hand and foot? acclaimed architect Sir John Vanbrugh, who HOW TO ENTER
The staff at the boutique Vanbrugh also designed nearby Blenheim Palace, where For your chance to win, answer
House Hotel are waiting to do you can easily spend a whole day exploring the following question: which
just that for the lucky reader who wins this the impressive palace and grounds. films has Oxford featured in?
luxury two-night autumn break for two. All of the hotels 22 bedrooms are A Paul Potter B Harry Potter
The winner will stay in the gorgeous uniquely designed, with no two rooms the C James Potter
Vicarage Suite, with a stunning four-poster same. Enjoy the charming historic features, Enter online at healthycomps.
bed and private garden terrace. While its such as exposed wood beams, original wood co.uk, or by post using the
decadent bathroom boasts a large walk-in panelling and feature fireplaces, while code healthy/Oxford*.
shower and, not one, but two roll top baths. soaking up the elegant boutique comfort. Ts & Cs apply. See page 150.
Youll start your mornings tucking To stay at Vanbrugh House Hotel is to
into a delicious continental breakfast with live at the heart of Oxford, past and present.
a selection of pastries, cereals, fruit and more.
Oxford is made for exploring on foot.
And the prize includes a bespoke guided tour READER OFFER
taking in the citys fascinating history and
sights, some of which featured in the Harry If you miss out on winning this great prize, dont worry! As a special offer
Potter movies. After your walking adventure, just for readers of healthy magazine, you can enjoy 20 per cent off a winter
return to the hotel for a spot of lunch. Chef break in November and December 2017. Quote Healthy20 when booking
specialises in transforming locally sourced to redeem. Call 01865 244 622, or visit vanbrughhousehotel.co.uk.
ingredients into mouth-watering dishes.
*TO ENTER BY POST, SEND YOUR ENTRIES TO THE ADDRESS ON PAGE 150
rewards for life
TRY
WE
BUY
YOU
PANTA RHEI
VITAMINS TO GO
With niacin to help reduce
fatigue, plus iodine, iron and zinc
to support the normal function
of the nervous system, Panta
Rhei Mental Relaxation & Mental
Pommy says: Energy Drink is a supplement
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I loved the scrub Theres also a Beauty, Immune
and masque in this and Vitamin D drink in the range.
range. The serum POMMY SAYS: These are like
little shots to get you going.
was lovely to use, I had the Energy Drink in the
too. The moisturiser morning and it gave me a boost
Give your body is really very rich, that lasted two to three hours.
so a little goes
some TLC inside
a long way, which SAGUNA
and out with is no bad thing! SilicolGel is an oral gel for the
these natural SUKN treatment of gastrointestinal
Super Greens features actives of kale, spirulina, parsley disorders. It works by coating
health and beauty and chlorella combined with other antioxidant and nutrient- the stomach with a protective
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Enter online at
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chance to win everything TERMS AND CONDITIONS: 1 Standard Ts & Cs for competitions, giveaways and offers that appear in healthy can be found online and on page
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How
PLUS
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Winners contact details will be used only to administer Prize,

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l Could you have

150 healthy-magazine.co.uk an eating problem?
L AST WO RD
MY
CORE TOM DALEY
FOUR
The Olympic diver and
cookbook author on staying
12
grounded when out of the water
FOODIE SUNDAYS EXTREME TRAVEL

Im lucky
lu to have travelled all around the
I centre my life around food. Sundays usually begin world for diving and when filming the
worl
with a big brunch, like huevos rancheros, baked eggs, ITV2 series, Tom Daley Goes Global
ITV
or a breakfast muffin with egg. Then, Ill with my best friend Sophie Lee. We
w
look around Maltby Street Market in went to Morocco, Thailand, Japan
w
London with my fianc, [film aand lots of other places. My
director Dustin Lance Black, ffavourite country was New
known as Lance]. Youve got to Zealand. Not only
head over to the brownie stall, was it beautiful in
3
but it was there that Lance winter and summer,
discovered Scotch eggs (being but there are so
bu
American, hed never had them many adrenaline-
m
before). We also get lots fuelled activities
fu
of fresh vegetables. tto do, which I love.
I went sky-diving,
did a bungee jump
and a canyon swing. It gave
me such a massive rush!
ECLECTIC
4
TRAINING
While I spend a lot of time in the
MORNING
Words Francesca Specter. Photographs iStock, Shutterstock, Instagram.com/tomdaley1994

swimming pool, people are often
surprised to find out 55 per cent of my
training is on dry land. With diving, so RITUAL
many different parts of your body have I dont leave the house until
to be strong; when you hit the water at 7.45am, but I get up extra
35mph, if certain areas arent strong early at 6.20 in order to
then they just snap. So, every training have some time to unwind by
day is different, and I always mix myself before the training day
it up: body conditioning, weights, begins. The first thing I do when
trampolining, gymnastics, I get up is wash my face and drink
spinning, ballet, yoga, Pilates, lemon water, then Ill do 10 minutes
you name it. Afterwards, of meditation with the Headspace app.
I train in the pool. Its pretty Afterwards, I make breakfast, sit down and
intense. I do around five watch the news with a coffee before training.
hours of training, six I find this helps my anxiety and stress levels,
days a week. particularly in the run-up to competitions.
Toms Daily Plan by Tom Daley

(HarperCollins, 16.99)

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