LIVE WELL EAT WELL MOVE WELL L O O K W E L LMEAL

FE S IN
EL NUETES
MIW LL
JULY 2021

FAST & EASY

RECIPES YOU’LL
LOVE TO COOK

FITTER SMALL STEPS

HAPPIER BIG RESULTS!
Dr Alex George shares

HEALTHIER! the health advice he

wants everyone to know

26 QUICK WINS TO
CHANGE YOUR LIFE
Tone from
top to toe
Easy moves to
shape your legs,
WHY WE’RE bum and tum
TALKING ABOUT
MIDLIFE PMS 30 DAYS TO A
Find out on p8 KINDER YOU
+ how laughter can
transform your health

IN
LOVE THE SKIN YOU’RE

50+ BEAUTY SECRETS

IN G S K IN 4 G O O D HAIR EVERYDAY
R GLOW NICURE
4 SIMPLE SWAPS FO S 4 GET TH E P E R FE C T D IY M A
4 LOOK YOUNGER TRICK
JULY 21 £4.99

PLUS! GET WELL WITH Andrea McLean • Amanda Byram • Millie Mackintosh • Alice Liveing
 Editor’s Letter
EDITORIAL
Editor: Holly Treacy
holly.treacy@aceville.co.uk
Deputy editor: Vicky Warrell
HO LLY TREAC Y
vicky.warrell@aceville.co.uk
Senior content creator: Rachael Perrett
rachael.perrett@aceville.co.uk
e often hear the phrase ‘be kind’ being

W
Senior content writer: Stacey Carter
stacey.carter@aceville.co.uk touted around, and while I do believe
Editorial assistant: Daniella Gray that little acts of generosity are
daniella.gray@aceville.co.uk
important and add up to the world
ADVERTISING generally being a nicer place, true kindness must
Group advertising manager: first start from within. That’s why we’ve put together
Owen Cook, 01206 505939 a 30-day plan to help you towards a happier life –
owen.cook@aceville.co.uk and guess what, being kinder to yourself can have an
Advertising manager: amazing ripple effect to boost your health and create
Emma Steele, 01206 505428
emma.steele@aceville.co.uk
an environment for better relationships too. So how about
Senior account manager:
starting with our approach to health and fitness? It’s true that the wellbeing
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the idea of introducing a laughter point into your day. Then if you flick to page
Designers: Ben Kemp, Hannah Kemp,
61, you’ll discover the retro fitness fads making a big comeback – if you’re like
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Andrea Turner andrea.turner@aceville.co.uk I really hope you enjoy this issue
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NEWSTRADE SALES than you think.
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NUTRITION KEYS
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To the best of our knowledge, we, Aceville, have provided accurate

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representation as to the accuracy of the information. Our publications and
content are for information and entertainment only and do not reflect an
Deputy editor Senior content writer Editorial assistant
endorsement or recommendation by Aceville. Importantly, the information “We‘re often told to put down our ”Having something to work ”Want to get your glow back?
provided within our publications should not be viewed as a substitute
for professional advice, including without limitation, medical advice. phones and go tech-free, but can towards is great, but what Starting on page 33, we’ve got all
To the extent permissible by law, any liability for any loss or damage they ever be beneficial? Over on do you do if the challenge starts the beauty tools and advice you
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safe use of the information we publish based on each individual’s own innovations that are truly having On page 66, we find how we can for summer. The forecast looks
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3
Health & Wellbeing
Contents
START WELL 40 THE PERFUME SHOP:
J U LY 2 0 2 1

Fall in love at first spritz with our selection

7 HEALTHY HOTLIST: of the best seasonal fragrances
A bite-size look at what's trending
in the world of wellness
EAT WELL
8 NOBODY TOLD US
ABOUT MIDLIFE PMS: 45 FOOD FOR THOUGHT:
We uncover the devastating effects of Give your mind a lift using these brain-
the symptoms and what to do if you suffer boosting foods

49 DIGEST THIS:
LIVE WELL The latest food news for you to take away
11 YOUR FORGOTTEN 51 A TASTE OF SUMMER:
SUPERPOWER: Lighten up your garden gatherings with
This is why humour can be more these healthy grills from Slimming World
than a good laugh

15 AMANDA BYRAM: 56 MAKE IT MEAT-FREE:

Ready in minutes, this curry is a
Our wellness guru shares her advice
midweek hero
for staying healthy this summer

17 WELLBEING NEWS: 57 SMOOTHIE OPERATOR:

Helping you achieve a healthy, happy mind The ingredients and kit you need to make
a fruity delight
2 2 CELEB INTER
18 ANDREA MCLEAN:
E VI
Our columnist and founder of This Girl
Is On Fire reveals how to strengthen
58 3 WAYS
WITH AVOCADO:
AG
P

EW
the relationship with yourself Lunch, dinner and dessert with
the versatile green machine
22 MEET MILLIE:
We caught up with reality-star-turned-social-
media-mogul Mille Mackintosh for her take MOVE WELL
on balance and life as a busy mum
61 ROLLING BACK
26 30 DAYS TO A THE YEARS:
KINDER, HAPPIER YOU: Retro workouts are back in a big way –
Random acts that you can do to boost here‘s what you need to get started
your mood and self-esteem
64 LEG IT:
THE SUMMER Resident PT Kristoph Thompson helps
us get to grips with functional training
SKIN SPECIAL
66 CAN OUR GOALS BE
34 BIG BEAUTY FIXES:
Turn to your plate for the ingredients
you need for healthy, glowing skin
COUNTERPRODUCTIVE?
The experts put forward the case for
stripping back your workout routine
36
and why this could be more beneficial
36 THE SECRETS TO A GOOD
in the long run
HAIR DAY, EVERY DAY:
The experts share their tips and answer
69 YOUR FITNESS:
your pressing hair queries
Exercises and techniques to keep
38 NAIL IT: you active
Here are the essentials you need for the
perfect at-home manicure 70 5 WAYS TO
TONE YOUR TUM:
39 SAFEGUARD YOUR SKIN: These are the best exercises to train
All the top advice you need to stay safe in your core safely and the mistakes
the sun this summer to avoid

4
Health & Wellbeing
 102 H&W SYMPTOM
WALK TO CHECKER:

11 WELLBEING
74 WOULD YOU TRY
Brush up on your oral care with help
from the experts

A WALKING HOLIDAY? 110 ASK THE EXPERTS:

We spoke to the women who can't Our panel of health experts answer
wait to book their next one your burning health questions

111 GET SOCIAL WITH US:

76 CAN TECHNOLOGY
Keep up with us over on Facebook
IMPROVE YOUR WALKS?
and Instagram
H&W connects you to the answers
113 WHAT HAPPENS
78 THE WALK TO WHEN...
WELLBEING PODCAST: I don't stretch? Here's what goes
Take control of your health, one step at a time on when you skip the cool down

114 FINAL SAY:

LOOK WELL Give Me Strength app creator and
personal trainer Alice Liveing lets us
83 STUDIO TO STREET STYLE:
into her new approach to fitness
Practical and versatile pieces from Zozimus‘
new activewear collection
SUBSCRIBE TODAY
88 CLASSIC HITS:
Throw it back to the 90s with our pick
of the best retro athleisure

89 YOUR STYLE:
The hottest beauty trends to update your look

FEEL WELL
91 7 WOMEN DEDICATED TO
IMPROVING YOUR HEALTH:
Meet the women who are flying the flag for
true wellbeing

96 LEARN YOUR
SUMMER ABC‘S:
Your ultimate guide to staying well this season
Become a
subscriber
101 HEALTH CLINIC: this month
The inside knowledge for better health and receive 3 issues for £9.99!
For details, turn to page 30.
104 7 WAYS TO TRANSFORM

58 YOUR HEALTH:
The down-low on taking care of your mental
and physical health with Dr Alex George

109 DOCTOR'S CLINIC:

61 Our guest columnist, Dr Ifeoma Ejikeme

shares her top tips for glowing skin

IN EVERY ISSUE
21 H&W BOOK CLUB:
Win this book bundle from Penguin
Get us on your phone! Our
Random House!
digital editions are only £2.99
on Apple Newsstand
24 H&W LOVES:
Everything the team are loving right now
COVER: Seasons Agency
87 GIVEAWAYS: CREDIT: seasons.agency/en-uk
Your chance to win over £1,000 NEXT ISSUE ON SALE: 1st July 2021
worth of goodies

5
Health & Wellbeing
 START WELL

THE HEALTHY HACK YOUR HORMONES

“Our hormones have an enormous effect
on our overall health and, when they’re
imbalanced, it can show up in various

HOTLIST
symptoms,” says Claire Snowdon-
Darling, founder of Balanced Wellness
(balancedwellness.co.uk). Here’s how to
get to grips with yours.

A bite-size look at what’s trending in the

world of wellness
WHY YOU SHOULD KNOW
ABOUT... SQUALANE
There aren’t many skincare ingredients on the
market that are suitable for every part of your body.
Normally, you’d have a cream for your face and a To help you make better decisions around
different moisturiser for your legs, right? Squalane diet and lifestyle to support your body, Claire
though, is changing the game. Not to be confused has devised a model of hormone health to
with squalene, the compound naturally found in help you understand yours. It’s categorised
high concentrations in shark liver, (yes, really), this into three groups: insulin, ghrelin, leptin
multi-tasking adaptogen is your new best friend (blood-sugar hormones), cortisol, adrenaline
this summer; here’s why. “Squalane is one of the and non adrenaline (the stress hormones) and
best emollients around. It works by covering oestrogen, progesterone and testosterone
your skin with a protective film to trap in valuable (the sex hormones).
moisture, preventing water loss from your skin’s
surface into the atmosphere,” explains Faye Purcell,
development chemist and skincare expert at Q+A
(qandaskin.com). As far as the benefits go, it can
improve the strength of your hair, repair cracked
heels and even soothe sunburn, to name but a few.
“Squalane is non-comedogenic, which means it
doesn’t block pores, so it’s perfect for summer,”
Faye continues. “Great for all skin types, including
irritated and oily skin, squalane is an excellent
ingredient that can be used top-to-toe.”
“When we eat food we’re intolerant
to, our body produces the stress hormone
SQUALENE SAVIOURS cortisol, which is highly inflammatory when
it becomes dysfunctional. If you suspect
you’re intolerant to a food, a great way to
find out is to give it up for four weeks,
then reintroduce it and see if you
get a response – your body will let you
know it doesn’t like.”

Squalane Facial Oil, Cosmedix Restore Nourishing Facial

£10, qandaskin.com
Derived from olive oil,
this product is free from
fragrance and vegan-
friendly. It’s designed
to intensely moisturise
your skin and improve
its suppleness, leaving it
feeling velvety soft to touch.
Squalane can be used in
place of a moisturiser, as
a treatment product or as
a protective hair serum.
Moisture-Rich Mask,
£28.50, skincity.com
The squalane content in this
mask helps to visibly plump
and soften thirsty skin. It’ll
also feel replenished with
vital moisture, vitamins
and essential fatty acids to
promote water retention
and maintain a balance of
lipids within your skin to
successfully prevent water
loss during the day.
Cream, £14.95,
witlofskincare.com
Featuring hyaluronic
acid, as well as squalane,
this face cream works
to hydrate and retain “The ‘gateway’ foods for intolerances include
moisture deep into the gluten, dairy, sugar, egg whites, nuts and
skin. Together with a the nightshade family: tomatoes, potatoes,
nourishing combination of peppers and aubergines.” To take better
restorative oils, it provides care of your gut health, don’t forget to
skin with the right fatty include more fibre in your diet and for the
acids to protect, quench love of cheese, say no to restrictive
and nourish. diets, detoxes or cleanses.

7
Health & Wellbeing
 NOBODY TOLD US ABOUT
MIDLIFE PMS
Cramps, cravings and mood swings are considered part of the period
package during your teenage years, but why does PMS seem to become
execrable in your 30s and 40s? Our hormone experts are on the case...

P
rolonged weepiness, therapy (BHRT) and functional medicine
(mariongluckclinic.com). “The combined
intense irritability, contraceptive pill stops natural ovulation, so
depressive clouds and when it’s discontinued, it may take between
a few weeks to months for your hormone
knee jerk rage – on
balance to restore. For some women, the
this info alone, you’d assume period after stopping the pill can cause
that these are characteristics not just menstrual irregularities, but also
acne, migraines, mood swings and even a
of a hormonal teenager. But worsening of digestive symptoms (such as
these are women in their 30s bloating, IBS). If you’re unsure whether your
symptoms could be caused by coming off
and 40s, with partners sleeping
the pill, reach out to your GP. “Nutritional
in the bed beside them, and interventions that are aimed at balancing
blood sugars, avoiding processed foods
children in the room next door.
and minimising stress can often be helpful
In fact, these symptoms describe during this time,” says Lascar.
a collective of women who have
been sucked into the PMS PCOS (POLYCYSTIC
whirlpool during midlife. OVARIAN SYNDROME)
Another factor is PCOS. “PCOS
(polycystic ovary syndrome), can
sometimes worsen as we age,” warns
THE MIDLIFE Lascar. Symptoms of PCOS include
HOR MONE CHANGES irregularity in periods, high levels of
Take to the internet, and you’ll find thousands testosterone, acne and abnormal and
of women expressing their confusion in online excessive hair growth. It’s thought that
forums, but these years are presumed to be it affects one in every 10 women in the
easier than most: we’re often financially secure UK. “Insulin (the hormone that helps put
and more content with our lives; so why do our glucose inside our cells) often increases
hormones suddenly become incorrigible? “As during this period of life, causing further
you go through your 30s and into your 40s, weight gain, which can create a vicious
your hormones change,” says Nicki Williams, cycle that impacts our hormones.
nutritionist, hormone expert and author of It’s Periods can also be irregular and skin
Not You, It’s Your Hormones. “Your egg reserve issues can sometimes worsen as well.”
is diminishing and you may skip ovulation, which
reduces your progesterone and can trigger
oestrogen fluctuations.” Among fluctuating egg
HEAVY BLEEDING,
reserves, there are other changes around this PROLONGED PERIODS
period that can affect our hormones too. While heavy periods are common, they’re
not a normal part of ageing, so discuss
these with your GP or a hormone specialist
POST PILL if these become ongoing. “Progesterone
“In our 30s we may consider coming off the is the hormone to decline first as we age
contraceptive pill, which can sometimes result because ovulation can be less regular, even
in hormone imbalances,” says Dr Monica Lascar, if our periods are arriving on time,” says
specialist in bioidentical hormone replacement Lascar. “Conversely, oestrogen levels can
sometimes increase in women in their
40s as they transition into perimenopause.”
A study by Women’s Health Across
the Nations (SWAN) found that almost
50 percent of women transition into
perimenopause with very high oestrogen
levels, which may cause heavy bleeding
and even flooding, where bleeding
is so heavy that seating or sheets
become soaked with blood.
CHANGE IS IN THE AIR
If you can rule out all the above, and
you’re still struggling to pinpoint the
reason behind your monthly rages, then
it’s time to delve deeper into what could
be responsible for antagonising the
delicate equilibrium in your body.
PRECIOUS PROGESTERONE
“Premenstrual syndrome (PMS) tends to
get worse in our 40s because during this
time the hormone fluctuations are wider
than ever before,” says Lascar. “Oestrogen
levels can fluctuate from the highest to the
lowest levels in the space of months. And
progesterone, with its calming and anxiety
relieving effect consistently diminishes, so it
can feel it is harder to relax and there is less
resilience to stress.” While we might have
our finances and career locked down at this
time of life, the stress of juggling careers
with families and ageing parents can push
our progesterone levels to the limit. “If
you’ve had bad PMS before or postnatal
depression, this can predict a worsening of
PMS as one transitions to perimenopause.
For many women, aside from the physical
symptoms above, it can come with a
frightening feeling of ‘not feeling myself’,
almost ‘like becoming another person’
in the lead up to periods.” Addressing
hormone imbalances with both lifestyle
changes and hormone balance therapies
can help you tackle midlife PMS. Speak to
your GP or a hormone specialist for advice
on what changes you can make. H W

8
Health & Wellbeing
 START WELL

PMDD explained
If your PMS is starting to interfere
with your life, and you’re suffering from
symptoms such as suicidal thoughts, severe
anxiety, muscle spasms, hot flashes, fainting
and paranoia, you could be suffering from
PMDD (premenstrual dysphoric disorder).
"PMDD is a form of severe PMS that can
have a significant impact on women’s
mental health,” says Dr Jack Pearson,
(naturalcycles.com). “While the symptoms
of PMDD are similar to those of PMS, they
are more extreme and can reduce your
ability to work, socialise and maintain
healthy relationships. In some cases
this may lead to suicidal thoughts, so it’s
incredibly important that we raise awareness
of what it is and what to look out for.”

Symptoms:

“PMDD symptoms can present in many

ways, including mood swings, feeling
upset, experiencing anxiety and tension,
reduced ability to focus, feeling extremely
sluggish, losing interest in activities you
usually enjoy and experiencing suicidal
thoughts. It can also cause physical
discomfort such as breast tenderness
and swelling, pain in muscles and joints,
headaches, feeling bloated and more.”

What to do:

“If you are experiencing any of these

symptoms, the first step is to visit your
GP. PMDD is not well known even within
the healthcare community, making
diagnosis often tricky.” As well as keeping
a detailed daily record of your symptoms,
(a great resource is iapmd.org/symptom-
tracker) you could take some guidance
documents along with you to help your
healthcare professional. “What’s more, if
you are suffering with negative thoughts
and are finding it difficult to cope, you do
not need to go through this alone, you
can always contact Mind or Samaritans,
or access resources via their website.”

9
Health & Wellbeing
LIVE WELL
Whether you’re after a healthy mind, bank balance or relationships,
we’ve got all your wellbeing needs covered this month

A good sense of humour won’t just

YOUR keep you chuckling through the day –
FORGOTTEN it can also help boost your resilience,
improve creative thinking and make
SUPERPOWER you feel more connected to others.
Here’s how, and why, we should be
WORDS | Claire Munnings using it for our benefit…

11
Health & Wellbeing
A
s a nation we’re known for our very British
humour. Self-deprecating jokes, sarcasm,
banter, wit and irony are often in good
supply on our little island and making
people laugh is something we prize highly. Never
has this been more evident than in the past year. As
the events of the pandemic put us under unimagined
pressure, laughter became a way to cope with the
situation. Boris Johnson’s press conferences and
lockdown announcements may have been met by
sighs of despair in our private living rooms, but
outwardly we revelled in the jokes that followed.
Viral memes flooded the internet and spoof videos
were passed around WhatsApp groups quicker
than banana bread recipes. And while our tendency
to laugh at whatever life may throw at us can
sometimes seem strange to other countries,
there’s a good reason to be grateful for our
ability to find comedy in even the toughest of times.

“Humour has numerous benefits – from

diffusing tension and providing pain relief,
to even burning calories,” says chartered
psychologist Dr Audrey Tang, author of The
Leader’s Guide to Resilience (draudreyt.com).
“Philosopher John Morreall believes that
the first human laughter may have begun as
a gesture of shared relief at the passing of
danger. This may go some way to explain
why memes and jokes during this past year
have been used as a way to alleviate feelings
of stress.” As psychology and neuroscience
expert Ruth Kudzi (ruthkudzi.com) explains,
the sense of relaxation that results from a
bout of laughter inhibits the biological
fight-or-flight stress response and can also
help break a negative thought cycle – giving
you a moment’s breather to step back and
choose a more effective response to a
stressful situation.
It’s good to laugh
But it’s not just during tough times that a
sense of humour can provide benefits. As
Ruth explains, laughter can be useful on
many levels and enables us to flourish in all
areas of our life, making it a real superpower.
“Laughter triggers the release of endorphins,
the body’s natural feel-good chemicals and
these endorphins promote an overall sense
of wellbeing,” she says. “A good laugh can
be like a workout, it increases blood flow,
exercises muscles and can decrease blood
pressure and stress hormones. And because
laughter relieves stress, it allows a better
TRY THIS:
INTRODUCE A
LAUGHTER POINT
Ruth says: “Try introducing ‘laughter
points’ to your family dinner time,
where you all have to share a
highlight of your day or divulge
something that made you laugh. You
could also try to create a ‘positive
pot’ where you write a funny event
or moment down on a post-it note
and pop it in a jar. When you need
a boost, you can open one up and
smile about the memory.” Are you taking yourself
too seriously?
thought process which helps us to thrive in The problem is that sometimes our ability
all sorts of situations as we can think more to laugh starts to fade as we get older, and
clearly. It can also promote creativity from our sense of humour can somehow get
being in a relaxed state.” overtaken with a misplaced idea that we
There’s more, too. Laughter can also have to be more ‘serious’. “The older we
help provide a sense of community and get, the more worries and life challenges
closeness with others and boost relationships we often have to face,” explains Ruth.
and friendships. “‘You had to be there’ is a “’Adulting’ isn’t always an easy journey.”
common phrase when people laugh about a And it’s true – as the years go by, life’s woes
past event, and many researchers believe that can bog us down. According to one recent
the purpose of laughter is related to making study, our laughter rates plunge at around
and strengthening human connections,” says the age of 23 (just when we ‘grow up’), and
Dr Audrey. “A shared joke often imprints in other research has highlighted the huge
the memory, and the more it is recalled, the chasm between the amount we laugh as a
greater the bond between those involved.” child (estimated to be 300 times a day) and

12
Health & Wellbeing

the amount we laugh as an adult
(estimated to be 300 times every
four and a half months for the
average 40-year-old!).
So, how can we re-address the
balance? “Start by trying to smile
as much as you can,” recommends
Ruth. “Research has shown that you
get the same health benefits from a
smile as well as a laugh.” Ruth also
advises spending time with children,
and observing how much joy they
see in life. “Ageing can often shift our
perspective and way of thinking, but
younger children know how to enjoy
life, laughing along the way,” she
says. “Their approach can often be
a gentle reminder to enjoy life.”
For Dr Audrey, a good way
to reclaim our sense of humour is
simply by reminding ourselves that
it’s OK to laugh, and letting go of
any feelings of self-consciousness.
“Some adults see laughter as
something that can be a little
embarrassing – as though they’ve
lost control – and yet, laughter is
contagious and when we see others
laughing, we tend to laugh too. We
can improve our sense of humour
by allowing ourselves to have a
giggle, and perhaps sharing that
joke with friends without fear. These
two simple acts can help us bring
back real joy – and relaxation around
laughing – into our lives.” H W
13
Health & Wellbeing
LIVE WELL
BE A COMIC HERO
Dr Audrey shares her advice on how
to boost your sense of humour
DO Allow yourself to laugh – we as adults seem
to have developed a concern with what others
think of us.
DO Recognise when you are enjoying
something and whether it energises you or
relaxes you. If it energises you, that is a vibe that
is more akin to humour, so engage in that type
of pursuit more.
DO Remember that a good sense of humour
tends to be about our response to humour
rather than about the ability to make others
laugh – so you can have a good sense of
humour without being naturally funny.
DO Understand what makes you laugh – and
even when you make others laugh. If making
good jokes is something you are working on,
you could even ask loved ones to point out
when you made them laugh.
DON’T Overstep the line. Be aware of what
doesn’t make people laugh and avoid those.
DON’T Draw on your vulnerabilities. Humour
(notably self-deprecating) can be used as a
defence mechanism. Now, that’s OK, but if you
are fundamentally unhappy with whatever it is
you are laughing about, you need to accept that
you want to make a change – and sometimes
that means not joking about it.
 Stay in touch with
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 Stay Safe
All Summer
This year is being dubbed the ‘summer of love’ but
before you put on those rose-tinted sunglasses, Amanda
tells us why it’s important to put on that SPF first
@amandabyram @amandabyram
S
ummertime and the livin‘ is
easy... or so the song goes!
However, there are plenty of
things that can go wrong once
the sun comes out and we let
our guard down! So here are
some tips to help you through
summer feeling sunny, healthy and glowing.
DON‘T DITCH THE EXERCISE
Summer is one of the easiest times to get
moving in nature and take up new exercise
regimes; such as swimming, hiking, running,
skipping or trampolining. Of course, try to
avoid training in the blazing sunshine, hydrate
more than usual and wear some active SPF.
HYDRATE!
“Summer is one of If it gets hot this summer, remember that intense
heat and sweating can leave you feeling dizzy
the easiest times and dehydrated. If you are not getting enough
water then your body is at risk and can also urge
to get moving your body to crave more food when you are not
actually hungry. I cannot stress how important
outside in nature hydrating is, so always carry a large reusable
bottle of water with you, and ask in restaurants
or pubs if they can refill your flask.
and taking up new
SMOOTHIES MIGHT BE A NO-NO
exercise regimes“ Smoothies are deemed a healthy summer
drink, but often can contain high amounts of
sugar, especially if the smoothie contains frozen
yoghurt or ice cream. Always ask for less fruit
and some more greens, such as spinach and
cucumber, and ask to swap the banana for
For more, read this avocado for that extra thickness. If you can
TH E SW I TCH
aim for a smoothie that is made with both
Exclusively signed fruit and veggies, you are on to a winner.
copies of Amanda's
debut book The
Switch is available BACK OFF ON THE BOOZE
to order now at Summer evokes images of sitting outside,
amandabyram.com
(£19.99) sipping champagne and cider. And while that
is all good fun, remember that alcohol can leave
15
Health & Wellbeing
amandabyram.com
you dehydrated quickly. Also, alcohol will leave
your liver confused about whether to process
the booze first or the ice cream and burgers
you indulge in alongside it. It will always process
the alcohol first because it is a toxin, leaving
the excess calories to hang around for longer
and weight gain will be inevitable.
DO NOT FORGET YOUR SPF!
We have had a long winter, so it will be
tempting to get out into the sun for as long as
possible. If you want young-looking skin for
longer, it‘s key to use a sun lotion of at least SPF
30 – even better, 50 – in order to protect your
skin from harmful UV rays. If your skin is sensitive,
then opt for a mineral-based sunscreen and if
you are going out, try not to sit out between
the peak hours of 10am and 4pm. This will
help minimise your exposure to UV radiation.
Always reapply your SPF every two hours.
SCRUB YOUR SKIN
Excess heat can often mean excess shine on
your skin. Between the SPF and the excessive
oil and sweat, you can be left with troublesome
irritation, rashes, prickly heat, and exacerbation
of acne due to clogged pores. So, it‘s important
to exfoliate your skin a few times a week to help
rid the excess dirt and grime. Keep the scrub
light and gentle and you can even add some to
your cleanser in the evening for an extra glow.
PROTECT YOUR HAIR
Heat can have a really damaging effect our
luscious locks. The constant heat, sun damage
and chlorine (if you are a swimmer) can all take
their toll on our hair and can leave it feeling
limp and dull. Clarifying shampoos can help to
remove the chlorine and any excess product
or sun cream, and try a conditioning treatment
to add moisture back in. Always avoid curling
tongs, hear dryers and straighteners during
summer months if you can, and go with the
beach messy look! H W

well
being
HELPING YOU ACHIEVE A HEALTHY, HAPPY MIND
HAPPY HOUR
There’s a lot you can
learn from your parents;
from being wise with your
finances to measuring Self Love Uprising. It’s got everything
the right amount of pasta with kindness to the daily habits you
to serve two people.
However, they have even
more wisdom to share, as
the secret to a happy life
is finally out. Granted,
happiness can vary
from person to person,
but a new study* that
asked over 55s the key
to their joyful lives, the
top answer was getting
together with family
and friends. Good health
and financial freedom
closely followed, plus
being surrounded with
the right people was
also an important factor.
Don’t feel comfortable
getting close to others
at the moment? That’s
understandable.
The idea of ‘loving
kindness’ meditation has
how to think positively, (Published by
its roots in the Buddhist
tradition, but anyone
can try it. It essentially
*by royallondon.com
involves radiating out
feelings of love to yourself
and to others. Consider it
your happy hour.
See
The Body Shop (thebodyshop.com)
has sought to tackle the self-love
crisis with its new global movement
from tips on how to treat your body
can hone to master true self-love.
Do
As the weather turns warmer,
you may have noticed the sweet
scent of elder trees and hedgerows
that are beginning to bloom. These
flowers can be picked to make
elderflower cordial or added into
cakes and biscuits. Tuck in!
Read
This is the ultimate guide to living
well with arthritis and chronic pain.
The book includes 65 delicious,
healthy recipes, pain management
(with or without medication) and
Yellow Kite, £14.99).
17
Health & Wellbeing
NEWS
WELLBEING TIP OF THE MONTH
Create a sense of
calm using colour
Giving your home a spruce-up? Research has shown that
calming colours, such as neutral tones inspired by the
natural world, can create a sense of balance and harmony,
as opposed to bright colours that evoke a more energetic
feel. Another piece of advice? Don’t follow the trends when
it comes to reclaiming your inner sanctuary. Instead, focus
on what you love and how you want your space to feel when
you’re in it – that’s the true meaning of colour coordination.
FEELING YOURSELF
When was the last time checking your boobs
you really looked in the regularly. It comes after new
mirror and felt yourself? research from the charity that
More specifically, have you only 36 percent of people
copped a feel recently? aged 18-35 regularly check
We’re only asking because their breasts for signs and
a partnership between symptoms of breast cancer.
mindful aromatherapy brand Always forgetting to have
Scentered (scentered.me) a feel under your bra?
and breast cancer charity Sign up to CoppaFeel’s
CoppaFeel (coppafeel. free text service – just Text
org) aims to help spread the BOOBS to 70300 – to be
message of the importance reminded to check your
of early detection and boobs more regularly.
 Andrea McLean
“When was the last time you asked
yourself how you are doing?”
Our columnist and founder of This Girl is on Fire, Andrea McLean,
reveals how to improve your relationship with yourself
O
ur relationship with ourselves
is the most powerful
relationship we will ever have.
People will come and go in
our lives, but us? We are a
guaranteed constant. So it
makes sense that the best relationship that
you could ever wish to have is with someone
who will literally be with you every second of
your life. Yourself. Think about it this way, our
emotional needs as humans are simple – all we
really want is to love, and be loved in return.
Love for the outer – the world that happens
outside of ourselves – starts with a love of the
inner, a love for ourselves. If reading this has
made you squirm, then I’d say you are probably
in need of some self-love resuscitation!
ASK YOURSELF HOW YOU ARE
I’m as guilty as anyone of talking to myself in a
way that I wouldn’t dream of doing to a friend,
a loved one, or even my next-door neighbour.
We spend time making sure that those we care
about know that we are thinking of them, but
how often do we do this with ourselves? This is
something that I encourage people to do on a
regular basis, in the same way that a personal
trainer would ask you about your physical
health and what your goals are, when was
the last time you asked yourself how you are
doing, and if things are ticking along as you’d
like? One of the most fascinating things I’ve
discovered in my experiences helping women
to live a life they love, is that they are so quick
to give a list of reasons as to why it’s selfish
to look at their own needs and wants. But
surely in the same way that we would want our
relationship with friends or loved ones to grow
and blossom, why do we not hold that same
feeling for ourselves? Personal growth is just
that – asking ourselves how we are, and finding
ways to make the changes we need to keep our
happiness on track. The ripple effect of this is
so powerful as it reaches out beyond ourselves
to every person we come into contact with.
You may already know some of what you
read here, but ask yourself how often you put
those learnings into practice? Knowing in itself
is not enough – knowledge is not power, it is
merely potential power. It is in the doing where
positive change happens. I like to think of it as
going to the gym in our mind – we may know
what we’re supposed to be doing, but unless
we actually do the exercises, the changes we
want to make are never going to happen.
Our emotional
needs as humans
are simple – all we
really want is to love
SO, HOW CAN YOU HAVE A BETTER
RELATIONSHIP WITH YOURSELF?
Start by having a conversation with yourself.
Why are you not feeling the way you would
like to feel? What’s gone a bit clunky? Is there
anything that you can do to instantly make
that better?
Is there something you can do that will
set you on the path to feeling better about
yourself? Write it down. If you don’t know
where to begin, try this exercise: Write down
five things that make you happy. Quickly, off
the top of your head, don’t think too much
about it. Now ask yourself: Why aren’t you
doing those things? Write down all your
reasons. Now, split what you have written
into sections, by jotting down R or E next to
each one. These initials stand for Reasons
vs Excuses. Are they genuine reasons why
you aren’t doing or can’t do these things
right now? Or are they just excuses? If they
18
Health & Wellbeing
are reasons, what can you do to change the
circumstances? If they are excuses, why are you
making them? Be honest – maybe you don’t
want it as much as you think you do, otherwise
you’d be doing it already. If that’s the answer,
take that thing off your list, it shouldn’t be there.
Now you have a list of things that make you
happy. In your diary, schedule time to do at
least one of those things in a week, more if
possible. Write down what you will do, when
you will do them, and then how it will make you
feel to do them. Remember to put an emotion
next to the thing you are planning; it will make
you less likely to skip it.
YOU ARE THE AVERAGE
OF THE FIVE PEOPLE YOU
SURROUND YOURSELF WITH
You may not realise it, but a lot of the reasons
why you aren’t feeling good about yourself
come from the company you surround yourself
with. That can be real life company, as in your
friends, or the company you keep online – who
you follow and what you look at. So many of us
drift into these relationships (again, they can be
real or online) without giving too much thought
to what they are doing to us.
But here’s the thing; if you aren’t intentional
about the people you spend your time with,
then you may unconsciously be surrounding
yourself with people who make you feel small
or badly about yourself. We all underestimate
the power of the company we keep, and how
bit by bit, every small part of what we do, what
we hear, who we surround ourselves with, has
a huge part to play in how we see ourselves,
and how we either stagnate or grow. Even
one toxic friend or social influencer who makes
you feel disillusioned is chipping away at your
confidence and your self-esteem.
What do you watch?
1 Have a think about the news sites you
watch and the papers you read; are they
balanced or do they add fuel to the fire of
making you feel anxious and overwhelmed?
 LIVE WELL
Nicky Johnston

THIS GIRL IS ON FIRE

It’s my life’s mission to help women feel better about themselves
and that’s why I started thisgirlisonfire.com. I like to call it ‘a
gym for the mind’. Since launching as a simple online blog in
2018, This Girl is on Fire has grown into an internationally loved
personal growth brand with a simple but powerful premise:
to help women think differently about themselves, their
circumstances and their lives, giving them the mindset and tools
to re-imagine their future. I know how it feels to be stuck, lost,
afraid and broke. I know that making any kind of positive change
to your life starts with the change you make to your mindset,
and I want every woman to experience for themselves the
emotional and financial freedom that I have found. That’s why I
bring together the best mentors, life coaches and motivational
speakers in the world to encourage my community to think
differently. It’s why I promote the work of female entrepreneurs
on my marketplace; to help them successfully build their brand
and its awareness. It is my mission through the work we do at
This Girl is on Fire and the ripple effect it has on our community,
their families, friends and loved ones, to empower 100 million
women and girls around the world… one girl on fire at a time.

WATCH YOUR LANGUAGE – AND FINALLY…

@andrea_mclean
@andreamclean1
officialandreamclean.com
Limit your time with them. Don’t watch the
news just before bed for example – you will
be mulling things over as you lay down, your
dreams will be muddled, and you’ll be tired
and groggy the next day – which won’t make
you feel good at all.
HOW DO YOU TALK TO YOURSELF?
Replace...
• ‘You’re pathetic’ with ‘I’m trying my best’
• ‘You’re ugly’ with ‘I’m beautiful’
• ‘Why are you even bothering?’ with ‘I’m
worth investing in, so I’m investing in myself’
• ‘It’s not going to work’ with ‘it might not at
first, but if I keep trying, I will find a way’
SAY I LOVE YOU TO YOURSELF
The mirror test is very easy and private,
and yet it can be unspeakably difficult. It is
something that has been used for many years
as a way to deeply connect with ourselves,
and our sense of self-worth. Either in your
Shame and vulnerability are two of our most
powerful emotions, and at the moment they
are being triggered on an hourly basis, if not
more. Shame of not being our best, looking
our best, living our best life in the ridiculous
age of Instagram reality. No matter how many
people you follow who say great things, there
will be a small part of what they do that will
make you feel bad about yourself because
you aren’t doing as well as they are. Let it go;
you aren’t them and they aren’t you. Making a
mistake can now get you cancelled. The world
has gone crazy with blaming and shaming
anyone who has made an error or behaved in a
way that the masses have deemed offensive or
inappropriate, and no one wants to be the first

2
Who do you follow?
Look at the people you follow on social
media. Do they make you feel angry,
disillusioned, like a failure every time they pop
up on your screen? If so, they are not serving
you, so get rid.
bedroom or bathroom, stand in front of the
mirror. Look at yourself. Look at your face,
your hair, your eyes, your mouth. Imagine the
person in front of you isn’t ‘you’, but a dear
friend, whom you care for very much, who is
having a tricky time of things. What would you
say to that friend? How kind would you be to
to raise their hand and say “This doesn’t make
any sense. It is causing way more harm than
the good it had the potential to do”. People
are now so afraid of being seen in the ‘wrong’
light, of doing the ‘wrong’ thing, that they are
making themselves ill.
My biggest tip to having a better relationship

3
Who do you spend your time with?
Like above, think about how they make
you feel. Why are you with them? Is it a
relationship or friendship you’ve drifted into
or chosen to be in? You don’t have to cut them
out of your life permanently, but while you
are going through this process of building up
your confidence, limit the time you spend with
them. Look for those friends who champion
you and choose them. Stop trying to win over
the ones who don’t. If you don’t have people
in your life right now who lift you up, follow
people online who give you what you’re
needing until you have the confidence to
make your friendship circle as uplifting.
Think of the 80/20 rule: spend 80 percent
of your time, physically and digitally, with
people who lift you. And 20 percent with
the rest – if you have to see them.
that friend? How much love would you give
to that friend? Why aren’t you doing the same
thing to yourself? Be that friend to yourself.
DO SOMETHING THAT
SCARES YOU A LITTLE
It doesn’t matter what it is, we’re all different. I
guarantee that you will get such a kick out of it
and it will make you feel great about yourself.
REMEMBER THAT YOU ARE
IN CONTROL OF YOUR LIFE
Not every part of it – the global pandemic
spelled that out to us very clearly. But of the
minutiae of your life, so control what you can
control. It will give you a feeling of strength
that you are otherwise missing.
with yourself? Put your phone down. Step
away from the virtual world. Live your life in
your present. No one else’s. Think about it this
way. When do you feel your most beautiful?
Your happiest? Most in touch with yourself?
It’s when you are totally absorbed in what you
are doing, or who you are doing it with. It can
be on your own, listening to music, walking
in sunshine, looking into the eyes of someone
you love. If, at that moment, you are worried
about what strangers would make of you,
you’re missing the point of being alive.
Your relationship with yourself is the most
powerful relationship you will ever have in
the one life you are blessed to be given. Love
yourself as those who truly love you do – for
all that you are, and all that you are capable
of. Because you are worth it. H W

19
Health & Wellbeing
 In the next issue of

um m er
h is s
fl t
e
rs

THE HEALTHY
ou

AGEING SPECIAL
re sure of y

From food to fitness, we share

the little life hacks that your
future self will thank you for
e l mo
Fe

SAY YES TO
SUCCESS!
Change Your
+ HOW TO BECOME Outlook To Get
A BETTER LISTENER The Life You Want
*All features subject to change

SKIP YOUR WAY FIT

Why this is the best way
to burn cals and get fit

Plus
Don’t forget to head over to healthwellbeing.com where you’ll find all our latest
downloads full of practical guides to boost your health and fire up your fitness!

20
Health & Wellbeing

WIN! This selection of books from PENGUIN RANDOM HOUSE!
THREE SUMMERS
by Margarita Liberaki
Three Summers is a warm and
tender tale of three sisters
growing up near Athens before
the Second World War.
Living in a ramshackle old house
with their divorced mother are
flirtatious, hotheaded Maria,
beautiful but distant Infanta and
dreamy and rebellious Katerina,
through whose eyes the story
is mostly observed. Over three
summers, the girls share and
keep secrets, fall in and out
of love, try to understand the
strange ways of adults and
decide what kind of adults
they hope to become.
HERE’S WHAT THE REST OF THE TEAM THOUGHT...
*Survey conducted by Stannah
Editor Holly
“Why not add ‘reading a book‘ to
your to-do list this week? And, this
easy read by Emily Henry is sure
to have you racing through your
other chores just so you can get
stuck into another chapter. “
THE PAPER PALACE
by Miranda Cowley Heller
Tender yet devastating, The
Paper Palace is a masterful
novel that brilliantly illuminates
the tensions between desire
and safety, the legacy of
tragedy and the crimes and
misdemeanours of families.
Over the next 24 hours and
across 50 years, Elle Bishop
must decide between the world
she has made with her much-
loved husband, Peter, and the
life she imagined would be hers
with her childhood love, Jonas,
if a tragic, unspeakable incident
hadn‘t forever changed the
course of their lives.
Deputy editor Vicky
“Having loved Emily Henry‘s first
book, Beach Read, I knew I was
in for a treat with her follow-up
novel. I couldn‘t put You and
Me on Vacation down – it‘s pure
romantic escapism at its finest.“
Health & Wellbeing
to win every title on this
HOLDING HER
BREATH
by Eimear Ryan
When Beth Crowe starts
university, she‘s shadowed by
the ghost of her potential as
a competitive swimmer.
Free to create a fresh
identity, she finds herself
among people who adore
the poetry of her grandfather,
Benjamin Crowe, who died
tragically before she was
born. She embarks on a quest
to discover the truth about
Benjamin and his widow,
which brings her to a person
who knows things about her
family that nobody else does.
Senior content writer Stacey
“I was hooked reading Alex
and Poppy‘s story as they
travel the world, while learning that
love and friendship are intertwined
along the way. Rom-com lovers,
you‘re in for a treat.“
21
LIVE WELL
It’s official: nearly all
over 60s* love curling
up with a good book,
which is why we’re
giving you the chance
page, so everyone can
experience the joys
that reading brings us
THIS MONTH, EDITORIAL
ASSISTANT DANIELLA GRAY
REVIEWS YOU AND ME
ON VACATION
by Emily Henry
“Witty and fresh, Emily’s sharp writing
makes for a novel of possibility and
romantic excitement. Not to be judged
as another predictable love story, Alex
and Poppy’s friendship has seen them
travel the world together through a pact
they made as carefree students in Ohio.
As the summers roll by, the pair make
incredible memories along the way, but
Poppy discovers her feelings for Alex are
stronger than she’d anticipated.
I loved travelling to new places with
them, and the book offered some real
escapism and warmth.”
NEXT MONTH
WE’RE READING ...
THE
VANISHING
HALF
by Brit Bennett
Why not join in with our book club
and let us know what you think?
@healthwellbeinguk healthwellbeinguk
 celeb
interview
MEET MILLIE
We caught up with the former reality TV star
and first-time mum to chat exercise for enjoyment
and the advice she’d give to her younger self
WORDS | Daniella Gray

I
’m not sure I’ll ever get used to sharing moments of reflection
with someone I grew up with on my TV screen. For those who
don’t know, Made in Chelsea is (and still remains) a source of
true upper-class entertainment and has provided the nation
with some reality TV gold over the years. Giving us a taste of west
London life, we fell in love with baby-faced Millie Mackintosh – one
of the original cast members – back in 2011 for her quick wit and
no-nonsense approach to life. Here, we’re getting to know a new Millie:
one who is family-centred, honest and inspired by those around her...

I’m very much a routine queen – having
one helps me to feel calm and in control.
I’m up early with Sienna [Millie’s daughter
with husband Hugo Taylor] and I’ll normally
eat with her in the morning – we’re in the
weaning stage at the moment, so we’re
encouraging her to sit at the table and be
part of breakfast time. While she naps, I try
to do a bit of exercise. I like to mix it up, so
this might be a run, brisk walk, Pilates or a
strength training session.
My time is more valuable than ever, so
when I work out, I want to make it count.
At the same time, I want to enjoy it, which
means I’m definitely kinder to myself and
won’t beat myself up if I’m not able to do
one that day. Lockdown has helped me to
slow down more as well. I’ve been walking
a lot more – it doesn’t put any stress on your
body and it also gives me a chance to call
one of my friends and have a really good
catch up. I also love walking to a destination,
so I’ll walk to my favourite bakery in Notting
Hill to get a pastry or meet a friend, who also
has a baby, for a coffee.
I find getting up and putting on my
activewear straightaway, rather than
staying in my pyjamas, really helpful
for workout motivation.
Once I’ve got the baby up, time can really
run away with me and I can sometimes be
like ‘I’m not even in my gym stuff yet and so
maybe I won’t do it’. It’s definitely become
harder to find the motivation to work out
after having a baby, but I’ve also realised
that you don’t have to exercise six times
a week to get great results.
Running was a great thing for me
and my headspace during lockdown.
It really boosts my mood and, even if it’s
raining, I’ll still try and make myself go
because I love the headspace it gives me.
I’m looking forward to introducing some
TRX or spin classes back into my routine over
the summer too. I know you can do them
virtually, but there’s something about the
vibe of a room or the soothing feeling of
everyone breathing together in a yoga class,
for example, and I’ve really missed that.

22
Health & Wellbeing

Photography by Oda Eide
I have a 70/30 split of eating healthily
versus having more indulgent foods.
I’m not overly strict with it though. If I have
I’ve realised that a big bowl of pasta one night, I think ‘so
what’? For me, it’s about the balance of not
you don’t have to having that pizza, pasta and cake every day
and when I do have those foods, I can really
exercise six times enjoy them.
a week to get
I always start my day with a shot of
great results Symprove, which helps me to look after
my gut health.
I’ve taken it for around six or seven years
now because I used to have problems
with bloating and IBS symptoms, but
since taking Symprove, I don’t get them
anymore. My facialist recommended it to
me after I was experiencing some breakouts
and I’ve never looked back! H W
23
Health & Wellbeing
START WELL
QUICK-FIRE
QUESTIONS
Why is it important to share the
ups and downs of motherhood?
I think it’s really important to not just show
the happy moments and milestones, but
also the struggles and realities of being a
parent. If you only show the good times,
it portrays an unrealistic image and for
me, being open about the struggles
I’ve faced has really helped. I’ve also
connected with lots of other mums
and experts on babies who have really
supported my journey too.
What advice would you give
to your younger self?
Go with your gut, believe in yourself
and know your worth.
Who is your biggest inspiration?
My mum. We’re really close and speak
or message every day. She’s my biggest
supporter and I’m always asking her
for advice. I hope Sienna and I have a
relationship like ours when she’s older.
What would you say is your
favourite thing about you?
I’m a family person at heart; I love being
around my family and doing things with
and for them, which is why I was so
excited to start my own. I love being
a mum and having that amazing
bond with my daughter, Sienna.
Symprove Ltd is committed to helping people
enjoy a happy gut and healthy lifestyle. To
kickstart your Symprove journey, visit
symprove.com
TEAM REVIEWS

The Health & Wellbeing team share

our favourite things that we're
loving this month EDITOR HOLLY

“Sometimes we all just need a little

treat. Here at H&W we champion a
healthy, balanced lifestyle, so if that
means those chocolate cravings have
set in, I’ve found it’s easier (and more
pleasurable) to have the occasional
sweet treat rather than denying yourself
DEPUTY EDITOR VICKY
altogether – life is for living after all! This
month, I’ve been indulging in Nush’s new Choc
“What pamper night would be complete
Pots – they come in a truly scrumptious chocolate orange
without a relaxing face mask? This month,
flavour and the best part? They’re dairy- and refined sugar-
I tried Q+A‘s new Vitamin A.C.E Warming
free, plus the almond milk used to make them contains 20
Gel Mask, which is packed with
percent pure almonds and gut-supporting live cultures –
superfoods, including cranberry, cherry
finally, a pudding that’s good for you! £3 for two 75g pots,
and pomegranate. The 100 percent
nushfoods.co.uk
natural and vegan mask warms up
on application, and left my skin
feeling clean and glowing.“
£8.50, qandaskin.com “After upping my workouts, I’ve come
to realise that peanut butter on toast for
breakfast doesn’t quite cut it for an adequate
amount of protein to fuel my training (sigh),
“Yes, it may be summer, but I still love soaking in the tub at the so I’m turning to other sources instead.
end of the week! Tisserand’s luxurious Total De-Stress Bath Salts Unlike some vegan protein powders, the
have been the perfect addition to my baths this month. Delicately Chocolate Crush flavour from musclemary
fragranced with a blend of geranium, orange and nutmeg pure is flavoured with organic raw cacao, rather
essential oils, you simply add in a spoonful and swirl the water to than artificial flavourings, meaning I can put
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CONTENT EDITORIAL
WRITER ASSISTANT
STACEY DANIELLA

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24
Health & Wellbeing

FEEL-GOOD TEA TO
BOOST YOUR WELLBEING
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25
Health & Wellbeing
 30 DAYS TO
A Kinder, Happier You
Daily kindness reaps more than just a do-gooder’s buzz;
it can boost your health and foster better relationships –
read on to find out it can enhance your life

C
ompliments
and door
holding
aside, what
does kindness mean
to you? Is it offering
words of advice to a
friend, or perhaps it’s
less about words and
more about gestures.
Whatever stokes your
kindness barometer,
we’ll wager you want
a lot of it in your
life. That’s where
our plan comes in:
we’ve rounded up
30 simple ways to
practice kindness to
others, the planet
and perhaps, most
importantly, yourself.

26
Health & Wellbeing
 LIVE WELL

1 Work out

3 4
INVEST THE TIME
what matters “Show you care by investing
OK, step one: work out
time in the people in your life,” says
your intentions. Why do you want
Dr Lynda Shaw, neuroscientist and
to be kinder? The meaning behind
business psychologist (drlyndashaw.
your actions is important, so think about com). “Relationships can shrink without an
whether you simply want to add positivity equal input of time and resources from both
to someone’s day, be more generous, or parties involved, so by trying, you validate
improve on how you communicate with and strengthen your relationships and people
the people who you care about. Adopt are more likely to recognise your loyalty and
a positive and optimistic mindset, and give you the same in reverse.” Investing
write your intentions on a piece of paper.
Do a spot of time doesn’t have to mean you spend 24/7
gentle activism together – it can simply be remembering to
write a ‘good luck’ text before a job interview
“Taking part in craft and artivism

2
PAUSE BEFORE or sending flowers when a friend is going
YOU ANSWER projects, pamphleteering, through a tricky time. Kind actions such
A QUESTION petitioning, micro-donations, as this will often be remembered.
When you watch or hear an clicktivism and (quiet)
interview on the TV or radio, boycotting are all great ways

5 SET YOUR GOALS

do you often see or hear someone
pause before they answer a question?
There’s a reason for this – taking
a moment to reflect on what you
want to say before responding doesn’t
just help you fine tune your answer,
but how you come across. It’s great
to incorporate this more into your
routine so you can handle your
emotions in more constructive ways
and foster better conversation. Try
this today and see how you get on.
to commit to a cause without
having to put yourself in a
confrontational situation,” says
Karen Edwards, author of The
Little Book of Activism. “Social
media posts are a resourceful
way to show your support
without having to shout too
loudly. You might be pleasantly
surprised by how successful
gentle activism can be at
reaching wide audiences.”
AND VALUES
“If you don’t point your surfboard in
a direction, it will either stay still or get washed
up with the tide, travelling in a direction other
people want,” says podcast host and author
of Happy Not Perfect (Yellow Kite), Poppy
Jamie. “A slight change in direction can
completely alter the destination where we
end up, so it is critical we have overarching
goals to work towards. But this isn’t about
just naming ‘five-year plan’ numerical goals
like salary, net worth, number of kids or cars.
It’s the opposite of setting ‘quantity thoughts’
that sit stiffly in the future, instead set
qualitative goals that have values attached.”

6
Recognise your strengths
Happiness hack incoming: kindness extends to yourself, not just

7
other people. “At the end of each day, think of one thing that you
achieved,” says Bernadette Russell, author of How to Be Hopeful:
Your Toolkit to Rediscover Hope and Help Create a More
Compassionate World (published by Elliott & Thompson,
£9.99) “You don’t even have to feel as if you did it very well. On
a good day, it might be something like: ‘I managed to swim 10
Support local businesses
laps in the pool.’ Now think of something positive The high street has had it tough over
that doing this thing revealed about you. For the past year. If you’re looking to replace
or buy something new for your home,
example, with swimming it could be: ‘I am
or someone you love, consider local sellers
strong, energetic and really committed to over the shopping giants that dominate
staying healthy.’ It’s a gentle way of loving the online marketplace.
and taking care of yourself.”

10
IMPROVE

8 9
PAY ATTENTION
“I talk a lot about the
power of kindness in my
book,” says author of Your
Mental Health Workout – A 5-Week
Programme to a Healthier, Hap-
pier Mind (published Yellow Kite,
£16.99), Zoë Aston. “Here is an
idea from the ‘Physio For Your
Feelings’ section: Listen to the
kindness that comes your way
– the compliments, acts, the
observations and the quality time.
How can you use these to be
kinder to yourself?”
Prioritise
collaboration
“Trust improves productivity and
overall happiness at work,” says
Dr Shaw. “At the moment, it’s
harder than ever to form solid workplace
relationships when we are working from
home more, distracted by juggling many
tasks and bombarded by messages.
Prioritise social interactions and collaboration,
in order to provide opportunities for
trusting relationships to form.”
YOUR PATCH
“What would make your area
a better place for you or your
neighbours?” says Bernadette. “Sometimes
the easiest, most efficient way to make a
difference is simply to join in and support
those who are already practising active
hope, perhaps volunteering at a food bank,
helping to run an after-school sports club or
visiting older people. Be realistic about what
you can manage and if you can’t find an
existing group for it, why not start one up?”

27
Health & Wellbeing

Assume the best
11 Do you often find yourself
assuming the worst of a
situation (or a person), only to
be pleasantly surprised? It’s time to give
people the benefit of the doubt. Think about
a situation or a conversation where you’ve
found yourself irritated by the outcome.
Could that person have just been having
a bad day? If in doubt, it pays to consider
the sunny side of a situation.
14
Check in on your
mum friends
Parenting, especially during the pandemic
(where reduced childcare and support were
limited), can be a lonely business. Take time
to reach out to the parents in your circle and
offer a supportive ear; they’ll appreciate it
more than you may think.
Leave a message
17
Share something funny that has
happened to you today or
a positive piece of news,
with a friend or family member. If you love
voice notes – great! Otherwise, a good
old-fashioned voicemail or even an
email will do the trick.
18
LEAVE A
GLOWING REVIEW
If you rely on reviews to make
your decisions about where
you spend your money, it’s time to leave a
kind one to a place, author or local shop
that you’ve loved. Top tip: if you come
across a server who made you smile or
a salesperson who helped you make
a decision, add their name!
19
BUY
SOMETHING
FOR A
STRANGER
Now coffee shops are on the
agenda again, why don’t you buy
a drink for the person in the queue
next to you? Studies show that
altruistic behaviours such as this
don’t just benefit the person on
the receiving end, but you too.
12 13
DONATE BLOOD
Your local blood centres are
open despite coronavirus
restrictions, so it’s time to roll
up your sleeves and donate.
The blood you give could save
someone’s life. However,
Blood Donation UK advises
to wait seven days from your
vaccine before donating, and,
if you have had side effects
from the vaccine, to wait 28
days. Head to blood.co.uk
to find out more.
15 Swap
comparison
for this
One of the key triggers of serotonin
(the best-known happiness
chemical) is confidence; however,
while feeling like we can take on
the world produces the feeling
of being respected by others, it
can also fuel a ‘one-up’ feeling,
and is the reason we often seek
social comparisons. Exposure to
sunshine is another way to increase
serotonin, as well as exercise and
happy thoughts, so next time
you find yourself with a bout of
comparsionitus, take a walk. Tag
#walktowellbeing if you can!
28
Health & Wellbeing
PLANT
SOMETHING
GREEN
A kinder you is one who is
kind to the planet too! Take today to plant
something green, whether that be a tree
in your garden or simply a herb pot on
your windowsill. It might seem like a
simple thing to do, but studies show that
plants improve concentration, reduce
stress levels and boost your mood – so
it’s time to get your hands dirty.
16
Explore meditation
Studies show that people who
meditate tend to be happier and
have better relationships with
people. Think meditation isn’t for
you? Maybe you haven’t tried the
right one yet. “Meditation is one of
the most impactful ways of soothing
an anxious mind, but there’s no fixed
type,” says psychotherapist Emmy
Brunner (@emmybrunnerofficial).
“Explore different styles and see what
you connect with most and what you
find it easiest to engage with: Do you
like listening to the sounds in nature?
Do you find guided breath-focused
meditation relaxing? Or perhaps you
find the sound of a particular person’s
voice soothing? See what’s for you.”
20 Donate
Closet bursting? It’s time to grab
some bags and donate what you don’t
need anymore. The BHF, Cancer Research
UK and The Salvation Army are all
currently accepting clothes donations.
21
PICK UP LITTER
IN YOUR LOCAL
GREEN AREA
Keeping our green spaces tidy and
wildlife-friendly is a great way to instill
some kindness into the environment
and your neighbourhood.
 LIVE WELL

Save your
22 food
waste
“Even taking the smallest
steps to reducing your food
waste can help save all-important
energy and water,” says Emilie
Vanpoperinghe (oddbox.co.uk).
“Ends and peels can go into
brewing a fragrant stock, stalks
and ends from spring onions
and living lettuces can be
regrown again from a simple
glass of water, and any peels
can be made into crisps,
toppings and chutneys.”
23
CLEAN YOUR AIR
“Rather than using strong chemicals in
air fresheners, why not install a living air
filter – houseplants,” says Green Cleaners Liz and
Vicki, (thegreencleaner.co.uk). “Some of the most
efficient air-cleaning houseplants include spider
plants, English ivy, rubber plants and peace lilies.
These will naturally help to clean up the air in your
home. If you’re not a fan of plants, simply opening
your windows will help to freshen your house and
also keep the air moving around your home.”

25 Be present

24
Use less energy
Another way to be kinder to
the planet is to dial down your
energy consumption. That
means remembering to switch
Do you find yourself zoning
out during a conversation with
a friend or colleague? It doesn’t mean what
they’re saying isn’t relevant or interesting,
it comes down to where your mind has
wandered off to in that moment. Rather than
lamenting over your ever-growing to-do list,
26
GIVE GIFTS
Showing people how much
try to be more present in your conversations.
we value them is a great way to
It will make a huge difference to your
radiate kindness and improve our
connections with people and help
you become a better listener. relationships. Your gift doesn’t have
to be extravagant – think flowers,
a book that you’ve loved, a candle,

off a light when you leave a
room, turn down the heating
if you don’t need it on or swap
your car journey to the local
shop for a bike ride or a walk.
28
MOVE YOUR BODY or simple card or letter. Make a list
What makes you feel great? of kind gestures that you think your
A long, deep-stretch yoga session
friends or family members would
or a spicy HIIT circuit? Whatever exercise
like so you can use this as a
you find yourself drawn to, today is the day to
be kind to your body and carve out time for it.
springboard for inspiration.
Whether that’s a full hour or just 15 minutes,

27
every second you spend doing something to

TAKE A WALK
“Walking in nature stimulates
the release of neurotransmitters
endorphins and serotonin, and
these trigger a positive feeling
30
positively benefit your body will affect your
mood, health and, most crucially, your happiness
for the rest of the day. Don’t forget to set the
scene with your favourite playlist or light a
candle that has a soothing scent during your
yoga or stretching practice. Honour your dreams
(and other peoples)

in the body and enhance our
mood,” says clinical psychologist
Dr Louise Joy-Johnson,
(priorygroup.com). “Walking also
involves bilateral stimulation of
the body. The repetitive, rhythmic
movement stimulates both the left
and right sides of our brain. Such
stimulation is known to help the
brain process emotional distress.
This decreased physiological
arousal can cause us to feel more
relaxed, helping us to ‘clear our
heads’ and improve our mood.”
29
Give yourself recognition
Chances are, if you’re reading this feature, you’re
already a supportive friend. But how often do you
acknowledge your own achievements? Giving
yourself a bit of recognition for a success at work,
a parenting job completed or a progression on a
passion project is important not just to your sense
of self, but your sense of purpose. Be your own
cheerleader today.
Self-respect and kindness go
hand-in-hand, so if you have
an idea you can’t stop thinking
about, give yourself the space
and time to consider it, rather than
dismissing it straight away. The
same goes for when someone
tells you their dream; don’t jump
in with the practicalities (even
if you think what they’re saying
sounds a little wild), give them
their moment to shine.

29
Health & Wellbeing
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 How do the first signs of

SPECIAL
summer appear on your
skin? Perhaps it’s the flurry
of freckles on your nose or
that post-sunbathe glow
from a few minutes of
tanning time. However they
manifest, we know that the
effects of warmer weather
can be costly for your skin,
and so, right on cue, we’ve
constructed your very own
summer beauty bible to
help you get prepared.
Over on page 39, for
example, we’ve spoken to
the best derms in the
business on how to arm

Skin
yourself with the best
protection and tips for
treating sunburn, because,
despite our best intentions,
it happens to us all! Page 40
also includes the best
fragrances that are
guaranteed to evoke
feelings of warmth and light
throughout summer and

THE Summer
beyond. On page 34, the
experts reveal the nutrients
you need for healthy,
glowing skin and finally, no
holiday preparation is
complete without a fresh
manicure, so head to page
38 for everything you need
to make it last. Summer,
we’re ready for you!

33
Health & Wellbeing
 Big beauty
FIXES
Glowing skin starts from within and eating these
expert-approved foods could help

F
ine-tuning your skincare routine to one that
works for you can feel like a big win these
days, especially as only 37 percent* of women
have faith in the ingredients they put on their
face. You could opt for the traditional method of trial
*research commissioned by hollandandbarrett.com

and error with a myriad of beauty products, but it’s

much smarter to tackle your skincare woes in a more
holistic way. To help you do just that, our handful of
nutritionists reveal the skin-friendly ingredients you
16%
of UK women feel that they
can incorporate quicker-than-a-microwave-minute into look at least five years older
your diet. The best bit? They’re really simple and you as a result of the stress
may even be doing some of them already. It’s glow time. from the pandemic
uvence.co

TASTE THE RAINBOW

There are no prizes for guessing
that eating the rainbow (literally)
can help boost your skin health, FRUITY BEAUTY
but what are the plant-based You won’t just find vitamin C in
powerhouses that make it really your daily eye cream. It was the
glow? “Vegetables contain ultimate secret weapon for your
powerful antioxidants, skin last year, with Cult Beauty
including beta carotene, identifying it as the most Googled
which is found in beauty ingredient, so by eating
carrots, sweet potatoes the foods that contain it, you’ll
and pumpkin,” says be hitting your skin with a double
Nehal Keshwala, senior dose. “Eating fruits that are high in
specialist dietitian at The vitamin C is important for collagen
Princess Grace Hospital, production and this keeps your
part of HCA Healthcare UK skin firm and strong, protecting
(hcahealthcare.co.uk). against premature wrinkles,”
“Your body converts beta explains Dr Kathryn O’Sullivan,
carotene into vitamin A nutrition scientist for BIOMES
(retinol) that’s required (biomes.world). Good sources
for healthy skin. In include blackcurrants, broccoli,
addition, lutein (found kiwi fruits and strawberries.
in spinach and kale)
increases skin hydration
and elasticity, and protects it
against harmful UV rays.”

34
Health & Wellbeing
 SPECIAL
CRACKING UP
Chocolate? Good for your skin?
You heard right – just make sure the
cocoa percentage is 70 or above.
“The flavanols, or antioxidants, in
the chocolate protect your skin
from damage, increase blood flow
and keep your skin hydrated,”
states qualified pharmacist and
founder of Formulate Health, Mina
Khan (formulatehealth.com). She
recommends snacking on a couple
of squares or adding a few chunks GUTSY BACTERIA
to your morning granola for your fix. It turns out that good gut health
could be the secret to healthy,
glowing skin. This is because
the bacteria in your gut called
the microbiome can also
influence your skin health, says
SCALE UP

The Mediterranean diet has gained
a lot of attention over the years
with its power to lower the risk of
cardiovascular disease. What’s more,
the research around swapping red meat
to lean meat and oily fish is also gaining
traction, and could be particularly useful
if you suffer from pesky flare-ups. “Oily
fish, including salmon, mackerel and
sardines, contain omega 3 and omega
6 fats, which promote skin hydration,”
says Nehal. “Omega 3 fats also help
with the production of anti-inflammatory
Skin
Dr Kathryn. “Probiotic yoghurts
and fermented milks, such as
kefir, contain live bacteria that
encourage a healthy balance
of bacteria in your gut, helping
to boost your skin’s hydration
levels. To get these skin-friendly
foods in, try making your own
smoothies and alternate with
different fruits and vegetables
and add in probiotic yoghurts
for creaminess,” she suggests.
Head to page 57 for everything
you need to make a colourful

THE Summer
compounds, which may help with and nutritious smoothie.
skin conditions, such as eczema and
psoriasis.” She recommends eating
one to two portions of oily fish
per week and also being
mindful of your water
intake, as dehydration
can show on your skin.
Salmon stir-fry
for dinner, anyone?

cashews and almonds are also high in

THE BEST NUT-RITION magnesium, which helps regulate cellular
Not just for gobbling a handful as an regeneration, strengthening your skin
afternoon pick-me-up, there’s science and protecting it from damage.”
behind why nuts and seeds have anti-ageing Zinc is also a mighty mineral
superpowers. “Brazil nuts contain vitamin C found in nuts and
and E, alongside selenium which has been seeds which, Nehal
found to help protect your skin against sun says, is important
damage, signs of ageing and even skin for reducing
cancer,” says Mina. To put into context how inflammation
potent they really are, just one Brazil nut and helping to
contains 96 mcg, which is 175 percent of heal spots, so try
your recommended daily intake of selenium, that instead of
with its counterparts providing a measly less toothpaste the
than one mcg. That being said, they’re still next time you
important, she assures. “Pumpkin seeds, have a breakout!

35
Health & Wellbeing
 The secrets to a
GOOD
HAIR DAY,
every day HERE COME
THE CURLS
To keep curls soft
Lock in some healthy hair habits from the word go and bouncy, Stefan
recommends washing
your hair often, especially

L
et’s be honest: good hair days are hard to come if you have coily or curly
hair. “Natural oils and
by. Aside from the “thanks, I washed it!” response any added product will
to someone commenting on your hair, we can all build up and weigh
*survey conducted by moneysavingheroes.co.uk

your hair down, so wash

downplay how much maintenance goes into making your hair a minimum of
ours look presentable on a daily basis. In fact, research* shows once a week. I always
recommend a watery
that we spend an average of £47,000 on our tresses in a conditioner for softness
lifetime – yep, you read that right. To give your bank balance too.” His favourite?
The Shea Moisture
some breathing room (and save you time in the long run), Hydrate & Repair Leave-
we’ve sourced the best experts who reveal their more In Conditioner, 10.99,
superdrug.com
cost-effective secrets to good hair day every day.

WHAT’S YOUR TYPE?

Before we dive into the good stuff, consumer colour
educator and stylist at SALON64 (salon64.co.uk),
Gareth Williams, recommends taking the following
quiz to help identify your hair texture and needs

Q: WHAT BEST DESCRIBES Q: HOW LONG DOES IT

YOUR HAIR? TAKE FOR YOUR HAIR
a:
b:
My hair is smooth and looks shiny
My hair is thick and healthy
TO LOOK OILY?
a: Three days or more
c: My hair is curly and soft
b: Two days
c: One day
Q: MY HAIR:
a: Reflects the light easily Q: MY HAIR:
b: Can look dull
a: Grows quickly (more than
c: Tangles easily
a centimetre a month)
b: Grows about a centimetre
Q: MY HAIR IS:
a: Strong and resilient c:
a month
Grows slowly (less than THE RESULTS ARE IN…
b: Is fairly strong but a centimetre a month) l IF YOU ANSWERED MOSTLY AS:
breaks occasionally “Your hair is healthy and your hair
c: Suffers breakage easily growth cycle is right where it should
be,” affirms Gareth.

36
Health & Wellbeing
 SPECIAL
YOUR PRESSING HAIR
QUERIES, SOLVED
How can I keep my hair fresh and clean
between washes?
l “Most of my clients aren’t big fans of
using dry shampoo, but that’s because
they’re unsure of how to use it properly,”
states Maria Giammanco, stylist at Gielly
Green (giellygreen.co.uk). “Spray the
dry shampoo a short distance away from
your scalp. Leave it for three minutes and
then start to massage your scalp with your
fingers until the product is completely
absorbed. Your hair will feel much fresher
for longer.”
Should I consider sleeping on
a silk pillowcase?
l “Not necessarily. The material that your

Skin
hair comes into contact with can potentially
cause fractures in the hair’s cuticle, so
throw out old towels and opt for fabrics
that are smoother and have natural fibres,”
suggests Gareth. “Wrapping your hair in a
silk turban – this can be particularly helpful
if your hair is coloured – is a simple step
in your beauty routine that can instantly
improve the look and feel of your hair and
keep your cuticles smooth.” Maria also
recommends plaiting your hair so
it won’t get damaged during sleep.
Can the sun damage my hair?
l “Yes, and even more so in hair that has

SPLIT HAPPENS
Are your locks prone to
breakage or split ends?
Stefan says the first step
is to get the protein and
moisture balance right to
prevent this. “There are
many reasons why hair
could be breaking, but
start with making sure
you’re using a protein-
heavy conditioner or hair
mask every three to four
times you condition
or treat your hair.”
THE Summer
been chemically lightened or treated,” says
celebrity hairstylist and SheaMoistureUK
ambassador Stefan Bertin (sheamoisture.
com). “As well as wearing a scarf or hat,
you could apply hair products that are
specifically aimed at protecting from sun
damage, such as shea butter, which has a
little bit of natural SPF in it and can add to
the cause.”
Are there any foods that I can eat to keep
my hair healthy?
l “First and foremost, staying hydrated
is key for hair growth,” says Stefan.
“Avocados are great because they’re high
in vitamin E and can combat oxidative
stress. Salmon also contains omega 3,
which boosts hair growth and spinach is
high in iron, which helps carry oxygen,
allowing your body to repair.”

l IF YOU ANSWERED MOSTLY BS: l IF YOU ANSWERED MOSTLY CS:

“Your hair has the potential to be
healthier. You could make differences
to your diet, drink more water and ensure
you’re not causing damage by using
chemical services.”
“Your hair growth cycle may be slower
caused by the overproduction of sebum.
Look at making small changes to your diet
and don’t use very hot or cold water on
your scalp.”

37
Health & Wellbeing
 Nail IT!Meet the manicure trends on
our radar, first hand

F
rom ‘squoval’ and almond to a cow
print and pastel tips, few beauty
treatments are as varied (and fun!)
as getting your nails done. That being
said, hands up if caring for your nails stops as
soon as you wave adios to your technician?
We’re learning from the best in the business
on how to look after your nails throughout
summer and beyond. Notepads at the ready.

DIY NAILS 101 THE NAIL KIT

“When doing a manicure,
it’s essential to begin with
a healthy-looking nail – that
means no bitten down nails
and no chewed skin around
the nail edge,” says Maddie
Regan, nail practitioner
at 81 Rose Garden
(81rosegarden.com).
“Start with a good cuticle
pusher. I recommend a
long curved one that won’t
scratch off too much of the
nail plate, but will gently
push the cuticles back.”
If you want to go the extra
mile, a sharp nipper will cut
back any old skin around
the cuticle, but these
should only be used by
professionals, she warns.
“Another important tool
is a fine grit nail file with free
edges that aren’t sharp,”
says Maddie. To avoid nail
splitting, you should file in
one direction, followed by
a buffing block. “Nail buffers
may seem gentle, but they
can still thin the nail plate,
so make sure you’re
using minimal strokes.”
Finally, we’ve learned that
you can’t hide the potency
of hand sanitiser if you don’t
moisturise, so a hand cream
should be applied daily,
Maddie suggests.
Consider these your go-to tools
for the perfect DIY mani
Mavala Nail Cuticle
Manicure Sticks Pack of 5,
£4.50, feelunique.com
Large Crystal
File & Case, £17,
ld-boutique.com
Bioderma
Atoderm Mains
& Ongles, £4.50,
bioderma.co.uk
TOP TIPS FROM A NAIL TECH
The ability to go even two days chip-free after your manicure is a skill we’re yet to master.
Luckily, nail technician at Blush + Blow, Ana-Maria Pruteanu (blushandblowlondon.com)
is on hand to share her secrets to A-grade nails
How can I maintain my What are the on-trend Can the sun cause damage?
at-home manicure? colours for summer? “Overexposure to the sun can
“To protect your nails from “Deep reds are back in a big cause damage to your nail’s
lifting, make sure you use way and the same goes for growth centre, which can
gloves when you’re gardening milky nudes with a touch of affect its ability to regrow.”
or washing up and you nail art for a minimal design. Don’t have time to get a
could also apply a high I’ve also had lots of requests manicure before going on
gloss top coat that contains for pastel colours, glitter- holiday? Ana-Maria says that
SPF to extend the life of your centric designs, mustard a layer of good quality sun
mani or pedi on holiday,” yellows and a twist on the cream on your nails can offer
she recommends. French classic.” protection from sun damage.

38
Health & Wellbeing
 Safeguard
YOUR SKIN All of your sun safety FAQS, answered
MEET THE SUN What happens to my skin
when it’s exposed to the sun?
SCREENERS “The sun emits different types of rays:
UVA and UVB. UVA rays can cause
ageing, while UVB rays are responsible
for tanning and burning,” explains Dr
Hiba Injibar, consultant dermatologist
and founder of Dermasurge
(dermasurge.co.uk). “When UVB
penetrates your skin, it damages the
cells, so your body releases melanin
[in response] to the rays and slows
the damage. The increased levels of
Dr Hiba Injibar melanin causes your skin to get darker,
as it’s responsible for the pigment of
your skin, hence why we tan.”
How can I treat sunburned skin?
“There’s no proven way to reverse the
signs of sun damage, so prevention
is highly recommended as the best
way to avoid this,” says consultant
dermatologist for Stratum Dermatology
Dr Emma Craythorne Clinics, Dr Adam Friedmann
(stratumclinics.com). “In mild cases,
seek shade and cool down with a damp
cloth or a cool bath or shower. As soon
as you get out, gently pat yourself dry,
leaving your body still slightly damp.
Then, apply a moisturiser to trap the
water on your skin. Make sure to drink
plenty of water too, as sunburn draws
fluid away from the rest of your body
Dr Adam Friedmann to prevent dehydration.”
THE FIRST LINE OF DEFENCE
BEST FOR… BEST FOR… BEST FOR…
before make-up every day dull skin
Sun Veil Daily the essential Root + Fruit Bright
Mineral Protection one SPF body Start SPF 30
SPF 30, £38, lotion, £16, Broad Spectrum UV
monatglobal.com hellosundayspf.com Shield, £39,
wildsciencelab.com
39
Health & Wellbeing
SPECIAL
Does the sun cause wrinkles?
“Wrinkles are a combination of gradual
expression of your face, but they’re
mainly caused by breakdown of the
normal collagen and elastin [levels],”
explains Harley Street dermatologist
Dr Emma Craythorne (152harleystreet.
Skin
com). “The UV radiation from the sun
exposure causes this breakdown and
ultimately the scaffolding of your skin
becomes weak, resulting in wrinkles.”
How can I tan safely?
“When you’re sunbathing, it’s
important to remember that your skin
has a tanning cut-off point when it can’t
produce any more melanin and when
you reach this limit, your skin is being
damaged by the sun’s ultraviolet rays,”
notes Adam. “If you want a tan, wear
a high SPF that has five stars of UVA
THE Summer
protection to give your skin the highest
levels of defence.”
Does my make-up need to change?
“Opt for non-comedogenic make-up in
summer, so it won’t block your pores,”
Dr Hiba recommends. “This might be
an oil-free primer or a lighter weight
foundation. Ideally, SPF should go
directly onto your skin, but if you don’t
have time, use a loose powder with SPF
to top yourself up. The first application
[of SPF] should be thorough and full.”
BEST FOR…
post make-up
Amazing Base
Loose Powder
Mineral Powder
SPF20, £40,
janeiredale.co.uk
 The perfume
UNDER
£20
SHOP
Get ready for a sweet-smelling summer

T
White Musk Eau De Toilette,
£16, thebodyshop.com
This powerful little bottle features
a blend of The Body Shop’s iconic
White Musk fragrance – a beautiful
symphony of scents with notes of
clean aldehydes, comforting jasmine
and sensual, cruelty-free musk.
here’s nothing better than finding a
fragrance you can go back to again and
again. Making it last all day is a different
story, though. The secret? Using your pulse
points is key, says Adam Anderson, expert at The
Fragrance Shop (thefragranceshop.co.uk). “Your
wrists, neck, ankles, behind your ear, collarbone
and the back of your knees all emit heat, which will
intensify the scent,” he explains. “Fragrance latches
onto fibres, so you could also spray your favourite
perfume onto your hair for a long-lasting scent.”
Whether it’s a gift or a personal choice, we guarantee
you’ll fall in love at first spritz with our selection.

Flower By Kenzo
Eau De Toilette,
£57, boots.com
Sophisticated and
elegant, this fragrance
reflects the woman who
wears it. KENZO reveals
the fresh and light facets
of the poppy, while the GENDER
violet, mandarin and
Bulgarian rose add a NEUTRAL
finishing touch to the
powdery vanilla and
white musk accord.
Viktor&Rolf
Flowerbomb Eau de
Parfum for Women, Warm Cotton Eau de
£73, amazon.co.uk Parfum by Clean Reserve,
Dubbed a ‘floral explosion’, £82, spacenk.com
Viktor&Rolf’s iconic perfume Whether you’re male or female,
is like stepping into a world harness that just-washed fragrance
of floral fantasy. Experience with this light and refreshing
a sparkling blend of top perfume. Ideal for everyday wear,
notes with modern tea, the light floral hints are familiar
refreshing bergamot and and luxurious, created for easy
feminine freesia – it’s made layering and blending.
for special occasions.

40
Health & Wellbeing
 SPECIAL
VEGAN-
Malin + Goetz Strawberry Eau de
Parfum, £75, malinandgoetz.co.uk FRIENDLY
A reimagined interpretation of the common
garden strawberry, this fragrance is
deconstructed and unexpected. It stimulates the
senses using a dynamic blend of fresh and bright
notes of bergamot and pink pepper with
warm musks, jasmine petals and orris root
to reveal a memorable, genderless scent.

Skin
Confetti, £35,
lush.com
An infatuating and
affordable perfume,
the delicate violet leaf
Marc Jacobs Daisy Eau absolute blossoms
So Fresh Daze, £69, combine with sensual
thefragranceshop.com rose, while smoky
Differing from the everyday sandalwood oil marks
Daisy Marc Jacobs Daze limited the final chapter.
editions, the Daisy Daze is a It’s everlasting love
fresh and fruity twist on the and comfort!
classic and offers an olfactive
escape to an unexpected floral

THE Summer
universe. This fragrance opens
with luscious white peach and
orchard blossoms to create a
sense of comforting freshness.

Rêverie de
Bergamote Eau
de Parfum, £115,
millerharris.com
Housed in a joyful
yellow bottle, Rêverie
de Bergamote warms
to your skin once
applied. Cheery
notes of bergamot are
complemented by
energetic tangerine
and delicate aromatic
herbs and woods. Jo Malone London Peony
& Blush Suede Cologne,
£50, johnlewis.co.uk
Jo Malone is the essence of
LUXE charm. This fragrance is flirtatious
with the juicy bite of red apple
CHOICE and the opulence of jasmine, rose
and gillyflower. Mingling in the
background is the sensuality of
soft, blush suede.

41
Health & Wellbeing
NATURAL BEAUTY
BUYS TO GET THAT
SUMMER GLOW
Say hello to a radiant complexion with
these natural beauty and skincare treats

1
1 THE GOOD ZEST
COMPANY ORGANIC
CITRUS BODY WASH SET,
Vegan Pro-Collagen protein powder
supplies the key building blocks for
collagen formation: collagen amino
£25, THEGOODZEST acids, a source of protein and cofactor
COMPANY.CO.UK vitamin C. The neutral malt taste is ideal
in food and drinks.
The fresh, zingy and uplifting aromas
of citrus essential oils provide a variety
of health benefits, from reducing
anxiety and boosting energy, to
supporting the immune system and
promoting positivity. This Citrus set
is a great way to experience The
Good Zest Company’s Body Wash
selection and also makes a great gift
2
for someone special.

2 IGENNUS VEGAN
PRO-COLL AGEN
POWDER, £27.99,
IGENNUS.COM
Collagen is important to strengthen
your skin, hair and nails. With no
dietary sources in plant-based diets,

42
Health & Wellbeing

3 LUONKOS CLEANSING
C AKES, FROM £26,
LUONKOS.FI
The innovative Luonkos oil cleansing cakes
are award-winning products that deserve
a spot in your beauty cabinet. These
water-free, vegan, 4-in-1 products are
handmade from oils, superfoods and
vitamins. They cleanse the skin, remove
make-up, balance and moisturise. Plus,
the packaging is plastic-free and zero-waste.
4 IMAGESKINC ARE.CO.UK
6 7
4 HANDMADE NATUR ALS
HAIR AND SC ALP
C ARE, FROM £6.95,
ENDANGERED COS METICS
MAKE-UP PALETTE, £34,
ENDANGERED
HANDMADENATUR ALS.CO.UK COSMETICS.COM
Handmade Naturals offers a complete range
of 100 percent natural, award-winning
hair care products, including shampoos,
conditioners, masks and oils. The entire
range is free from SLS and silicone, plant
derived, and contains no artificial or synthetic
preservatives or ingredients. Featured here
is the brand’s Nourishing Shampoo, Olive
& Jojoba Conditioner and Hair & Scalp Oil.
5 IMAGE SKINC ARE READY
SET SUMMER KIT, £80,
Keep your skin hydrated and protected with
Image Skincare’s limited-edition, five-step
summer skin kit. Aloe vera, botanicals, flower
extracts and hyaluronic acid help to lock
in hydration, keeping your skin balanced,
bright and glowing; the perfect regime
for a healthy, dewy summer complexion.
43
Health & Wellbeing
ADVERTORIAL
6
Endangered Cosmetics is make-up on a
mission. Inspired by the beauty of wildlife
and nature, its formulas are cruelty-free and
vegan. The Red Panda Eyeshadow Palette
offers 10 shades inspired by the brand’s
favourite Himalayan animal. Plus, with
every purchase, 10 percent of profits
go to wildlife conservation efforts.
7 LUNARI LUMINOUS
FACIAL SET, FROM £27,
LUNARILUMINOUS.CO.UK
Made with locally sourced, hand-selected
ingredients from England and Europe, Lunari
creates conscious skincare products that will
benefit your overall health and wellbeing.
Create a calming daily wellness ritual for
your skin and mind with the Golden Petal
Cleansing Oil, Rose Mystic Face Mist and Raw
Avocado Skinfood Cream.
EAT WELL
From delicious healthy recipes to the best nutritional advice, we guide you
through what should – and shouldn’t – be on your plate this month

FOOD FOR
THOUGHT
Give your mind a lift with
these brain-boosting foods,
says celebrity nutritionist
Gabriela Peacock

45
Health & Wellbeing
T
he brain really is (irony) a
mind-blowing organ which
is believed to contain around
100 billion neurons, that make
trillions of connections between them.
It takes around 20 percent of the body’s
calories to fuel this high-intensity engine
room so that it can carry out its critical
work. Brains are miraculous, adaptable,
relentless, extraordinary – and, yes,
greedy. It can be hard to find the
motivation to improve a low mood when
it has taken grip, but these are some
gentle recommendations that can help the
body begin to rebalance. It goes without
saying that any clinical diagnosis needs
professional assistance, whether that’s
medication or emotional support from a
GP, trusted friends and family members.

THREE IS THE MAGIC NUMBER

I have found that these nutrients are
particularly good at addressing low moods
and anxiety, supporting the body’s natural
ability to recover, rebalance and help the
clouds to part.

TRYPTOPHAN + 5-HTP = YAY

Tryptophan is an amino acid precursor
to 5-HTP, which the body then turns
into serotonin and is found in certain
foods. 5-HTP, on the other hand, has
no dietary source, but can be taken in
supplement form:
Tryptophan: poultry (chicken, turkey),
eggs, cheese (parmesan, cheddar,
mozzarella, gruyere), fish (halibut,
salmon, trout, snapper, mackerel,
haddock, cod), seeds (chia, sesame,
pumpkin, sunflower, flax), peanuts,
lentils, beans, tofu, oats, buckwheat.
As tryptophan is found in high quantities
in animal products, I suggest a 5-HTP
supplement for vegans and vegetarians.
However, this is not suitable for anyone
being treated with prescribed medication
for a mental health condition.
L-THEANINE – OMMMMM
L-theanine is a compound that increases
levels of serotonin and GABA (gamma
aminobutyric acid) in the body, replacing
feelings of stress and anxiety with
a sense of calm. Its magic is in its ability
to make us feel relaxed but not sleepy:
Tea leaves, particularly green tea:
L-theanine is highly water-soluble, so when
tea is prepared, nearly all of it dissolves
from the leaves into the water (this does not
include herbal teas because they’re not made
from tea leaves).
GABA – DON’T WORRY, BE HAPPY
GABA relaxes the body and mind,
reducing feelings of fear, stress and anxiety
by attaching to proteins in the brain and
producing a calming effect on the body.
Some of these foods contain GABA, but
they also help the body to synthesise it:
Kimchi, miso, tempeh, plain live yoghurt,
sauerkraut, kefir; cruciferous vegetables,
soya beans, mushrooms, spinach,
brown rice, peas, sweet potatoes.
CHEERFUL FATS FOR THE BRAIN
As the brain itself is nearly 60 percent
fat, fatty acids are crucial to how it
functions, protecting against inflammation,
supporting cell membrane integrity and
neurotransmitter communication. Low-fat
diets can cause all kinds of problems – for
example, cholesterol levels that drop too
low may result in serotonin activity being
reduced – and no one wants that.
It’s important to have a balance of fats
in the diet and when it comes to cognitive
function and mental health, there are two
clear favourites – monounsaturated and
polyunsaturated fatty acids.

46
Health & Wellbeing

Calling all those who don’t like
fish: in addition to including omega
3 through sources like nuts and
seeds, take supplements extracted
from algae, which is what the
fish will have eaten to get their
Gabriela’s tip
Fish oil is incredibly important
for a healthy brain, but some
supplements can leave a fishy
aftertaste. Keeping them in the
freezer is a cunning way
to reduce this effect
MY MONO-HEROES
AVOCADOS
Apart from being a great source
of monounsaturated fat, avocados
contain choline, which increases levels
of serotonin and dopamine. They’re also
packed with cysteine and vitamin B5,
both of which assist with concentration
and energy levels.
Gabriela’s tip
omega 3 in the first place
EXTRA VIRGIN OLIVE OIL
Rich in antioxidants, this oil keeps the
brain powered up, while helping to
improve its memory and the capacity
to learn. It provides amazing support
through the ageing process, helping
to keep the brain sprightly.
Other mono-fats: peanut and sesame
oils, olives, nuts (almonds, peanuts,
hazelnuts, pecans, macadamia, cashews),
seeds (pumpkin, sesame, hemp, sunflower).
MY POLY-HEROES
OILY FISH
Oily fish and shellfish are packed to the
gills (literally) with omega 3, an essential
fatty acid which increases blood flow to the
brain, improves cognition and helps balance
moods. Try salmon, mackerel, sardines,
herring, anchovies, trout, tuna, halibut,
mussels, oysters, prawns, clams, crayfish.
47
Health & Wellbeing
EAT WELL
NUTS AND SEEDS
Nuts and seeds are great brain food, as they
are good sources of omega 3 and vitamin E
(which helps reduce oxidative stress linked
to ageing). Try nuts – walnuts, almonds,
cashews, Brazil nuts, hazelnuts, peanuts
– and seeds – sunflower, pumpkin, flax,
hemp, sesame, chia.
PROTEINS
When digested, proteins become amino
acids, which are needed to synthesise
neurotransmitters, including endorphins,
noradrenaline, dopamine and serotonin.
Protein is the building contractor for all these
mood-regulating chemicals. Unlike builders,
protein makes you happy. Include a protein
source at every meal:
 Animal sources: lean meat (chicken,
turkey, red meat), fish (salmon, mackerel,
cod, sea bass, haddock, tuna), shellfish
(prawns, clams, crab, crayfish), dairy products
(milk, yoghurt, kefir), egg.
 Plant sources: nuts (almonds, cashews,
hazelnuts, walnuts, peanuts), seeds
(pumpkin, sunflower, hemp, flax, chia),
lentils, chickpeas, beans.
CAFFEINE AND BRAIN FOCUS
Like many things in life, caffeine is not straight
forward. But in the context of brain function,
it can actually be beneficial. Caffeine blocks
the function of adenosine, a compound in the
brain associated with sleepiness. Caffeinated
drinks like coffee and green tea are also both
potent sources of antioxidants. However,
it doesn’t agree with everyone and is best
avoided by those experiencing problems
with sleeping, stress or anxiety.
DARK CHOCOLATE
Apart from benefiting the liver and supporting
sleep, dark chocolate can also contribute
to cognitive function. The brain becomes
increasingly vulnerable to oxidative stress
through ageing and the cacao in dark
chocolate contains flavonoids – antioxidants
that can help tackle it.
Flavonoids are also believed to assist in
the growth of neurons and blood vessels
in the parts of the brain associated with
memory and learning, as well as stimulating
the brain’s blood flow and improving its
plasticity. No wonder we love to curl up
with a big bar of chocolate. It’s literally
making us cleverer. H W
For more, read this
2 Weeks to Feeling Great
by Gabriela Peacock
(Kyle Book, £20)
 ADVERTORIAL

TREAT YOURSELF
THIS SUMMER AND
PICK A PICOTA
CHERRY FROM EUROPE
From simple snacks,
to homemade ice cream,
these unique cherries
are wonderfully versatile
f there’s one thing we love about this time of

I year it’s the delicious, juicy fruit that’s ripe for

the picking. And this summer, the European
Picota cherry is back! Available for a limited
amount of time from mid-June to August,
the exclusive Picota is a unique variety, and
Europe’s only naturally stalkless cherry.

Sustainably picked and harvested individually

by hand in the European Jerte Valley, Picotas
are protected by a denomination of origin (DO)
certificate, guaranteeing exceptional quality
from this special region in Extremadura. Once
picked, each cherry is placed into baskets
following age-old traditions, making sure that
they are sold at perfect ripeness.
The flavour of the
European Picota is
beautifully sweet,
plus they are
darker in colour,
and have a more
fleshy, crunchier
texture than
other cherries.
Being stalkless,
they’re easier to
eat too, whether that’s with your next picnic
or on a walk. Perfect for slipping fruit into kids’
lunch boxes, Picota cherries are a deliciously
sweet but healthy mid-afternoon snack.
These Spanish jewels boast many health
benefits for our body, too. Packed with
antioxidants and minerals as well as being
a good source of vitamins C, B and A, they
can top up the water in our cells, are low in
fat and can help to control inflammation.
Picota cherries are a secret energiser if
you’re feeling stressed or fatigued. With
high levels of tryptophan, serotonin and
melatonin, these elements help to boost
our immune system, and regulate our
mood and sleep cycle. What’s not to love?
Enjoy them in their
natural glory as a delicious
summer snack or add them
to a variety of sweet and savoury
recipes. From Picota cherry salsa and scones,
to Picota cherry ice cream, these little red gems
are more versatile than you think. For more
recipe inspiration and ways to enjoy Picota
cherries, visit pickapicotafromeu.com
To celebrate the start of the European Picota
cherry season, #PickaPicotaWeek is taking
place online from 21-29 June 2021 to celebrate
the arrival of these exclusive cherries in the UK.
Keep an eye on Pick a Picota from Europe’s
social media for delicious recipe ideas from top
food bloggers, exciting giveaways and more
information about these gorgeous cherries!

FINANCED
WITH AID BY THE
EUROPEAN UNION
@PickaPicotaFromEurope
Pick a Picota from Europe #PICKAPICOTAFROMEUROPE
The content of the present document only represents the author’s opinion and it is solely responsible for the
THE EUROPEAN UNION
SUPPORTS CAMPAIGNS THAT
PROMOTE HEALTHY LIVING
message. The European Commission does not take any responsibility for the use of the information contained.

48
Health & Wellbeing
 EAT WELL

YOU HAVE
IF

digest GOOD MOOD FOOD

A diet that includes a variety of fruits and
vegetables is great for your physical health (stating
10MINUTES

the obvious, we know), but what might be brand

this
new information is that it can give your brain a boost too. New
research* examined the link between fruit and vegetable intake
and stress levels of more than 8,600 Australians and the findings

*from Edith Cowan University

revealed that people who ate at least 470 grams of fruit and
vegetables every day had 10 percent lower stress levels than those
who consumed less than 230 grams. While sneaking in any fruit
and veg to your diet is a win, peaches, berries and tomatoes are
particularly high in flavonoids, which have been known to reduce
inflammation and stress. Consider them a peach offering.
THE LATEST FOOD NEWS FOR YOU

W HAT ’ S T REN DI N G IF
YOU HAVE
PROTE
IN
T HI S MO N T H. . .
D airy-f re e 20 Upped
P

O
EDITORIAL ASSISTANT
MINUTES
little bites yours recently?

W
DANIELL A GR AY
Not just for high-

ER
Ice cream as a snack? We’re here performing athletes, protein is key
for repairing muscles and keeping
for it. With one in four households you satiated between meals.
choosing to go dairy-free, Cecily’s Just be sure to not gobble all of
has created these icy chunks for yours up in one go and instead
spread your intake throughout
kids (and adults!). Made from the day. Your body will be
a creamy coconut-based vanilla able to sustain the energy
flavoured ice cream and covered in better, while keeping
hunger levels at
thick chocolate, three of these little bay. Protein
bites are just 84 calories too. Cool. pancakes,
£5.50, cecilys.co anyone?

D I D YOU KNOW? YOU HAVE

IF

81%
Of UK consumers* are throwing away the
contents of their fridge every week, which adds
up to around £9.44 worth of food. Want to waste less
in the kitchen? Leftover pasta can be turned into a salad
*hotpoint.co.uk
30
TO KETO OR
NOT TO KETO?
Everyone from Halle Berry and Gwyneth Paltrow MINUTES
has been raving about this diet, so it’s no surprise that
the trend has travelled far and wide, with 22,340 Brits
searching for the benefits of ketosis every month. The diet is based
on a low amount of carbohydrates, moderate protein and high fat,
which makes your body go into ketosis, hence the name. This means
it’s using fat, rather than carbs and sugar for energy, but make no

mistake, you won’t be counting calories like your regular run-of-the-

the next day and, for a tasty spin, try adding leafy greens, mill diet. Wondering where to start? The experts at naturalketosis.
such as kale or spinach, cheese and pomegranate seeds com say that a full day of eating could look something like this:
for some added flavour. Waste not, want not! coconut and seed porridge for breakfast, a pea and pancetta soup
or vegan chilli bean soup for lunch and Moroccan lamb meatballs or
jackfruit and butternut squash tagine for dinner. Snacks are definitely
facebook.com/ instagram.com/ on the cards too. You could try a raspberry and seed or apple and
healthwellbeinguk healthwellbeinguk cinnamon bar, which take about 30 minutes to make.

49
Health & Wellbeing
 IN PARTNERSHIP WITH

A taste of summer
Lighten up your garden gatherings with these fresh, flavour-packed recipes

51
Health & Wellbeing
HALLOUMI AND
PESTO PEPPERS
Ready in: 35 minutes
S E RV E S : 4
350g cherry tomatoes, halved • 4
red peppers, deseeded and halved
• Low-calorie cooking spray • 100g
reduced-fat halloumi cheese, diced
For the pesto:
2 slices of wholemeal bread (from
a small 400g loaf) • 3 garlic cloves,
crushed • 2 large handfuls of fresh
basil leaves • Juice of 1 small lemon
• Mixed-leaf salad, to serve
1 Preheat the oven to
200C/350F/Gas 6.
2 Divide the tomatoes
between the pepper
halves and season to taste.
3 To make the pesto, put
the bread into a food
processor and whizz into
breadcrumbs. Add the garlic,
basil, lemon juice and
90ml of water and blitz into
a loose paste, then spoon
the pesto into the peppers.
4 Put the peppers into an
ovenproof dish (shallow
enough to fit under your
grill), spray with low-calorie
cooking spray, and roast
in the oven for 20 minutes
or until tender.
5 Preheat the grill to high.
6 Push the halloumi pieces
into the peppers, grind
over a little more black
pepper and cook under
the hot grill for 5-10 minutes
to brown the tops nicely.
Serve hot with the salad.
PORK AND
A P R I C OT TA G I N E
Ready in: 1 hour, 45 minutes
S E RV E S : 4
A pinch of saffron • 500ml boiling vegetable stock • Low-
calorie cooking spray • 1 large onion, finely sliced • 500g
lean pork shoulder, all visible fat removed, diced • 2 garlic
cloves, crushed • 1 tsp ground coriander • 1 tsp ground
ginger • 90g dried apricots, halved • 400g tin of chopped
tomatoes • 2 carrots, peeled and cut into chunks • A small
handful of finely chopped fresh mint, to garnish • Boiled
dried couscous, to serve • Boiled broccoli, to serve
1 Put the saffron into a small bowl and add
2 tbsp of the hot stock. Set aside to infuse.
2 Spray a large heavy-based pan with low-calorie
cooking spray and place over a medium heat.
Add the onion and cook for 4-5 minutes or until
slightly softened. Remove with a slotted spoon
and set aside. Increase the heat to high, add the
pork and stir-fry for 3-4 minutes or until beginning
to brown. Return the onions to the pan, add
the garlic, coriander and ginger and continue
cooking for 1 minute, stirring frequently. Add
the saffron and soaking liquid along with the
rest of the stock and bring to a simmer.
3 Add the apricots, tomatoes and carrots
and turn the heat to low. Cover and simmer
gently for 1½ hours, stirring occasionally until
the meat and carrots are tender.
4 Scatter over the mint and serve
hot with the couscous and broccoli.
52
Health & Wellbeing
 IN PARTNERSHIP WITH

BACON AND ROAST

TO M ATO P A S TA

Ready in: 35 minutes

S E RV E S : 4 3 Meanwhile, cook the

pasta according to the
pack instructions, then drain
400g baby plum or cherry
and tip into a serving bowl.
tomatoes, halved • 2 garlic cloves,
cut into slivers or roughly chopped
• 2 tbsp balsamic vinegar
• Low-calorie cooking spray
4 In another pan of lightly
salted boiling water, cook
the broad beans and peas for
• 4 bacon rashers, all visible fat 2-3 minutes or until just
removed, cut into strips • 400g
tender (frozen broad beans
dried conchiglie or penne pasta
will need 5 minutes). Drain,
• 400g fresh broad beans, shelled
(or 125g frozen broad beans)
refresh under cold water
• 125g frozen peas • A small and drain again. Slip off and
handful of finely chopped fresh discard the tough outer
parsley • Pea shoots, to garnish skins of the broad beans.

1 Preheat the oven to

200C/400F/Gas 6.
2 Put the tomatoes
in a bowl with the
garlic and one tbsp of
balsamic vinegar and toss
well. Spray a roasting tin
with low-calorie cooking
spray, tip in the tomato
mixture, and roast for 10
minutes. Scatter the bacon
over the tomatoes and bake
for a further 10 minutes.
5 Tip the roasted tomatoes,
garlic and bacon into
a sieve set over a bowl.
Whisk the remaining
balsamic vinegar into the
drained roasting juices and
season to taste. Toss the
dressing through the pasta
and set aside to cool.
6 Toss the tomatoes,
garlic, bacon, beans,
peas and parsley through
the pasta and scatter over
the pea shoots to serve.

POACHED CHICKEN,
MANGO AND CHILLI SALAD

2 Meanwhile, cut the

Ready in: 30 mins

S E RV E S : 4 cheeks off each side

3 skinless and boneless chicken
breasts, all visible fat removed
• 450ml chicken stock • 2 large ripe
mangoes • 6 spring onions, finely
chopped • 1 red chilli, deseeded
and chopped • 150g mangetout
• A small bag of rocket leaves
of the mangoes and cut the
remaining flesh and skin off
the stones. Peel and dice the
flesh and mix it in a bowl with
the spring onions and chilli.
Toss well and set aside.

For the dressing: 3 Snap the stalk end of each

Juice of 1-2 limes • 150g plain
quark • A small handful of finely
chopped fresh coriander
1 Put the chicken breasts into
a saucepan and pour in the
stock, adding a little water if the
mangetout and pull away
the tough seam down the side
(if your mangetout are young
there’s no need to do this).
Shred the mangetout
lengthways, put into a serving
bowl with the rocket and toss.

chicken isn’t covered. Bring the

stock to a simmer and cook
gently for 15-20 minutes or until
tender. Drain off the stock and
set the chicken aside to cool.
4 Slice the chicken and add
to the rocket along with
the mango mixture, mixing
everything together. Mix
the dressing ingredients and
drizzle over the salad to serve.

53
Health & Wellbeing
MEDITERRANEAN
ROASTED COD

Ready in: 1 hour

S E RV E S : 4
Low-calorie cooking spray • 750g for 4-5 minutes or until
floury potatoes, scrubbed and thinly softening. Add the garlic
sliced • 2 red onions, cut into wedges
and cook for a further 1 minute.
• 2 garlic cloves, sliced • A few oregano
sprigs, leaves picked and chopped • 4
large tomatoes, sliced • 4 skinless and
boneless cod fillets •2 lemons • A small
4 Tip the onions and garlic on
top of the potatoes. Scatter
over the oregano, top with the
handful of chopped fresh parsley, to
sliced tomatoes and roast in the
garnish • Boiled dried rice, to serve
oven for 15 minutes.

1 Preheat the oven to

180C/350F/Gas 4.
2 Spray a large roasting tin
with low-calorie cooking spray
and layer the potatoes in the tin,
slightly overlapping. Spray the
potatoes with low-calorie cooking
spray and roast for 25 minutes.
3 Meanwhile, spray a non-stick
frying pan with low-calorie
cooking spray and cook the onions
5 Sit the fish on top of the
tomatoes, squeeze over
the juice of one lemon and
season to taste. Cut four slices
from the remaining lemon, putting
one on each fish fillet, and roast
for another 10-12 minutes or until
the fish is cooked through and
the vegetables are tender.
6 Scatter over the parsley and
serve hot with the boiled rice.

FAL AFEL BURGERS

Ready in 35 minutes (plus chilling)

S E RV E S : 4
1 small carrot, peeled and finely grated
• 400g tin of chickpeas, drained and rinsed
• 1 small onion, chopped • 2 garlic cloves,
processor with the chickpeas, onion, garlic,
cumin, coriander and parsley. Season to taste
and pulse until well combined but not too
3 Spray the burgers with low-calorie
cooking spray and arrange them on a non-
stick grill pan or baking sheet. Place the pan
peeled • 2 tsp ground cumin • 2 tsp ground smooth, as you want a little texture. Divide or sheet on the grill (the burgers are quite
coriander • ½ small pack fresh parsley
into 4 portions, shape each portion into a delicate) and cook for 8-10 minutes or until
• Low-calorie cooking spray • 4 x 60g wholemeal
burger and chill for at least 30 minutes. cooked through, carefully turning them once.
rolls • 4 lettuce leaves • 2 tomatoes, sliced

For the punchy sauce:

200g fat-free natural cottage cheese
2 Clean the food processor and tip in all the
sauce ingredients. Blend until smooth,
then season to taste and chill until needed.
4 Fill each roll with lettuce, tomato and a
falafel burger and top with a good dollop
of the sauce to serve.
• 3 tbsp fat-free natural yoghurt • 1 garlic
clove, crushed • A small pack of fresh coriander
• 1 tbsp lemon juice • ¼ tsp smoked paprika

1 Squeeze out and discard all the juice from

the grated carrot (using kitchen paper or a
clean tea towel) and put the carrot in a food

54
Health & Wellbeing

JERK BEEF WITH
RICE AND PEAS
Ready in: 30 minutes, (plus
marinating and resting)
S E RV E S : 4
1 tsp dried thyme • 1 tsp ground
ginger • 1 tbsp white wine vinegar
• 1 garlic clove, crushed • 1
tbsp light soy sauce • 2 tsp jerk
seasoning • 1kg piece lean sirloin
or rump steak, about 2cm thick, all
visible fat removed • Low-calorie
cooking spray • Boiled long
stemmed broccoli, to serve
For the rice and peas:
200g dried basmati rice
• 100ml reduced-fat coconut
milk • 8 spring onions, sliced,
plus extra to serve • 2 large
fresh thyme sprigs • 2 garlic
cloves, finely chopped • A good
pinch of ground allspice • 400g
tin of red kidney beans, drained
Put the thyme, ginger,
1 vinegar, garlic, soy sauce
and jerk seasoning into a small
bowl, season to taste with salt
and pepper and mix well.
Make some shallow cuts
2 in the steak and put it in
a shallow non-reactive dish
(glass, ceramic or plastic). Pour
over the marinade and coat
well, making sure you get some
into all the cuts for the best
flavour – a pastry brush does
this job really well. Cover and
leave to marinate for 1 hour.
Meanwhile, make the rice
3 and peas. Rinse the rice in
plenty of cold water then drain
and tip into a large saucepan
with the coconut milk, spring
onions, thyme, garlic and
55
Health & Wellbeing
IN PARTNERSHIP WITH
allspice. Season with sea salt,
add 320ml cold water and
place over a high heat. Once
the water boils, reduce the
heat to medium, cover and
cook for 10 minutes. Turn off
the heat, add the beans, and
cover again. Leave covered
for 5 minutes or until all the
liquid has been absorbed.
Spray the steak with
4 low-calorie cooking spray
and barbecue over direct
medium heat for 5-6 minutes,
turning once. Move the steak
over indirect medium heat
and cook for another 8-9 mins
for rare, 10-12 mins for
medium or 13-15 mins for well
done. Leave to rest for 5 mins.
Slice the steak as thickly
5 or thinly as you like and
serve with the rice and
peas, a scattering of spring
onions and the broccoli.
For more info
All recipes are created for Slimming
World’s eating plan, Food Optimising.
The plan is based on principles of
appetite regulation and reducing energy
intake through understanding of how
a food’s nutrient content and energy
density (its calories per gram) affect
satiety (our sense of satisfaction and
fullness). This encourages calorie deficit
without the need to count calories. To
learn more or find your nearest Slimming
World group visit slimmingworld.co.uk
or call 0344 897 8000. Copyright
SLIMMING WORLD 2021. ‘Slimming
World’ is a trademark of Miles-Bramwell
Executive Services operating as Slimming
World. Images: Slimming World/Lara
Holmes/Gareth Morgans

Make it
MEAT
FREE
Rich, flavourful, effortless
– if you need a meal within
minutes that’s loaded with
fresh vegetables, this fragrant
dish is perfect for midweek
ADVERTORIAL
CHICKEN-STYLE
TIKKA MASALA 1 Fry the olive oil in a pan and add
the bag of Lazy Vegan Tikka
Masala, stirring occasionally.
S E RV E S 1
Ready in: 8-10 minutes
V VG DF
2 Bake your naan bread in the oven,
as recommended on the packet.
Ingredients:
• 1 tbsp olive oil
• Lazy Vegan Tikka Masala
3 Make a sauce using the non-dairy
Greek yoghurt, red onion,
radishes and black sesame seeds.
• Vegan naan bread
• Handful of parsley
• 50g non-dairy Greek yoghurt 4 Serve the Tikka Masala
with the parsley.
• 1 red onion, finely chopped
• 2 radishes, sliced
Lazy Vegan Tikka Masala Ready Meal is
available from your nearest Sainsbury’s,
• A scattering of black sesame seeds Ocado, Planet Organic and Wholefoods
56
Health & Wellbeing
 EAT WELL

SMOOTHIE
OPERATOR
Forget cleanses and detoxes, our
selection will help you create a
substantial meal or snack, full of
nutrients and flavour
Morrisons Nourish Gut
Collagen Peptides, Orange Mango Smoothie,
£25, vitalproteins.co.uk £1.95, morrisons.com

Crunchy Almond Yeo Valley Organic

Butter Jar, Natural Yogurt, Flahavan’s Organic
£3.95, pipandnut.com £1.65, sainsburys.co.uk Porridge Oats,
£2.30, ocado.com
Power Beets,
£2.95, b-fresh.co.uk
BOOK OF THE MONTH

Linda McCartney's Original

The Fit Protein, Barista Coconut Drink,
£29.95, liveinnermost.com Linda McCartney’s Family Kitchen: £2, tesco.com
Over 90 Plant-Based Recipes to
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by Paul, Mary and Stella McCartney
Whether you follow a plant-based diet or sometimes
dip your toe in the world of free-from, there’s no
doubt that everyone enjoys some comfort food now
and again. Paul, Mary and Stella McCartney have
re-imagined Linda’s classic recipes, bringing them
up to date for the modern, plant-based cook.
Expect wholesome, delicious dishes, such as
American pancakes, chilli con carne, sausage
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£69.99, amazon.co.uk good for you, but for the planet too. £59.99, kenwoodworld.com/uk

57
Health & Wellbeing
 3
WAYS W I T H

AVOCADO
Ditch the avo toast and jazz up your recipe
repertoire with these light and simple dishes

58
Health & Wellbeing
 EAT WELL

P E N N E P A S TA S A L A D LIGHTER
W I T H F E TA C H E E S E , C H O C O L AT E
OLIVES, CHERRY MOUSSE
T O M AT O E S A N D A V O C A D O S E RV E S : 4
S E RV E S : 6 TA K E S : 1 H O U R ,
TA K E S : 2 5 M I N U T E S 15 MINUTES
V SF V GF

DF VG

500g penne pasta • 6 tbsp extra virgin olive oil

• 1 small red onion, cut into thin strips • 1 large 125ml almond or coconut milk
cucumber, diced • 400g cherry tomatoes, halved • 120g • 30g cocoa or cacao powder
Kalamata olives, sliced in rounds • 3 tbsp lemon juice • 120g bittersweet chocolate
• 1 avocado, diced • Pinch of salt and black pepper • 2 large ripe avocados • 2
• 120g feta cheese, diced • 1 tbsp parsley, chopped tbsp maple syrup • 2 tsp vanilla
extract • Pinch of sea salt

1 Bring a large pot of water to a boil. Cook the

pasta 1 minute less than package directions.
For the toppings:
• Coconut whipped cream • Shaved
chocolate • Strawberries (optional)
2 Drain and toss with 1 tbsp olive oil;
place on a sheet tray to cool.

3 In a small skillet, sauté the onion

in 1 tbsp olive oil until translucent;
remove from the heat and set aside.

4 In a large bowl, combine the pasta with

onions, cucumber, tomatoes, olives,
the remaining olive oil and lemon juice;
season with salt and pepper to taste.

5 Before serving, add the avocado,

cheese and parsley.
Recipe from Barilla, visit barilla.com/en-gb to find more recipes.

S U M M E R C R A B TA C O S
S E RV E S : 4
TA K E S : 2 0 M I N U T E S

1
SF
In a food processor or
high-speed blender, 8 taco shells • 300g fresh crab meat
combine the coconut milk, • Zest from 1 lime • 2 little gem hearts or
cacao, melted dark chocolate, other firm lettuce, shredded • 2 avocado,
peeled, stoned and sliced • Handful torn
avocados, maple syrup, coriander • 150g soured cream (optional)
vanilla extract and salt. Blend
until smooth and creamy, For the strawberries:
stopping when needed to • 200g strawberries, hulled and roughly chopped
scrape down the sides. • Juice of ½ lime • 1 green chilli, chopped

2 Divide the mousse equally

into four bowls or jars, and
chill for at least one hour in
the fridge to get a more
mousse-like consistency.
3 Serve the mousse cold with
coconut whipped cream,
chocolate and strawberries.
Recipe from Califia Farms, visit califiafarms.co.uk
for more recipes.
1 To macerate the strawberries;
combine the fruit with the lime juice
and chilli and set aside for 10 minutes.
2 To make the tacos, warm in the oven
for a few minutes, following the pack
instructions. Combine the crab with
the lime zest and some salt and pepper.
Fill the shells with lettuce and avocado,
top with the crab, strawberries, a
scattering of coriander and some
soured cream if using. Serve immediately!

3 For a veggie version: combine a

400g can drained chickpeas with
the zest of 1 lime. Roughly mash the
avocado and mix with the chickpeas and
some seasoning. Use in place of the crab.
lovefreshberries.co.uk

59
Health & Wellbeing
MOVE WELL
Whether it’s a running sesh, a yoga class or simply playing with your kids – here’s
the latest news and views on how to move more this month

ROLLING
BACK THE
YEARS
Take a step down memory
lane with our round-up of
nostalgic workouts

61
Health & Wellbeing
B
etween all the bicep curls and
burpees, when was the last time you
actually had fun during a workout?
While those exercises have their
place, you may be surprised to hear that
fitness crazes from the past are making a
strong comeback. Case in point: four times
more people than usual have been searching
for ‘step aerobics’ on Google, while those
looking to purchase an aerobic step more
than doubled as we continue to seek some
escapism from lockdown. So, it’s time to dust
off those leotards and leg warmers and inject
a bit of fun using these old school workouts.

ROLLER SKATING
The lowdown: No longer the
reserve of children, adult roller
skating became the breakout star
of the retro fitness world during
lockdown, mainly thanks to the
fact that it’s such a low-contact
sport. In fact, searches for ‘adult
rollerblades’ have more than
doubled, and the number of
women hunting for suitable skates
has also a hit record high for the
last five years (searches up 130
percent). Not only is it a great way
to stay fit and healthy (according to
the American Heart Association, an
hour of moderate skating can burn
up to 330 calories!), but it’s also a
good technique for improving your
balance, endurance and stability.

The kit: Finding a pair of roller

skates to suit your needs may take
time, so be prepared to do your
research and consider everything
from the wheels you’d like (hard or
soft) to the type of boot you’d like.
It’s recommended that you go up
a shoe size too to ensure a better
fit. You might also want to consider
a helmet, knee pads, elbow pads
and wrist guards to help avoid Turn to page 88
injury if you fall over!
for our picks
The outfit: As long as you’re
comfortable, you can wear
of the best retro
whatever you like. Jeans might activewear buys!
be a little too constricting, so
try leggings or shorts. Remember
to pull on a pair of long socks
too to prevent blisters.

62
Health & Wellbeing

TURN BACK TIME
Our pick of the best pieces of retro fit kit
Blue and Pink Yoga Mat,
£19.99,
tkmaxx.com
WORKOUT VIDEOS
The lowdown: Modern
workout videos are effective,
but they’re not necessarily the
most fun thing to do. If you
are finding them uninspiring,
try switching it up with a retro
fitness video – we guarantee
you’ll love the positive hosts,
upbeat tunes, bright leggings
and all-round hilarity of it all!
And there are plenty available
on YouTube for you to choose
from, so you can sweat it out at
home with fitness queen Jane
Fonda, burn some calories
with Mr Motivator or hip thrust
along to a Jazzercise class –
whatever suits your mood!
The kit: The workout gear
you’ll need depends on which
fitness video you choose – but
you’ll likely want a yoga mat,
a set of dumbbells and, of
course, something to watch
your chosen video on.
The outfit: Working out at
home? Why not go full 80s
and get out your favourite
leggings, leotard and leg
warmer combination? If that’s
not for you, simply pick light,
loose-fitting, breathable
activewear that you can
easily move about in.
63
Health & Wellbeing
Smooth Weighted Fitness
Hula Hoop, £24.99,
This Is It Stores Ltd
HULA HOOPING
The lowdown: Add an
exciting dimension to your
fitness routine and get in touch
with your inner child with a
hula hoop workout. Now that
you can buy weighted hula
hoops, they provide even
more benefits than the ones
you would’ve played with
at school, such as increased
core strength, improved hip
and spine flexibility, better
cardiovascular health and
stronger lower body muscles.
Plus, according to the Mayo
Clinic, you can burn around
165 calories per 30 minutes
of hula hooping! Remember
to begin with a weight that’s
comfortable for you – you can
always increase it when you’re
STEP AEROBICS
The lowdown: Although it
might look relatively simple,
step aerobics can provide
a whole host of benefits.
This high-intensity exercise
involves stepping up and
down in a variety of ways on
a stationary block, working
up a sweat in the process.
Step aerobics can vastly
improve your cardiovascular
health – several studies have
shown that an hour of step
aerobics is roughly equal
to running seven miles! It’s
also low-impact, so it won’t
be hard on your joints,
and it can seriously increase
your leg strength. Plus,
because step aerobics is
MOVE WELL
Rookie Bubblegum Quad Roller
Skates in Blue, from £69.95,
skatehut.co.uk
more experienced. The larger
the hoop, the more challenging
the workout, so start small and
work your way up. It’s also
important to get your technique
right to avoid hurting your back.
The kit: All you need for this
is a hula hoop! Increase the
intensity of your workout with
a weighted version – many are
adjustable, and collapsible too
for easy storage.
The outfit: Clothing made
from cotton and linen cling
better to the hoop – avoid
polyester and synthetic fabrics,
as well as non-stretchy clothing.
Short sleeve tops and shorts
are best, and you can choose
whether or not to wear shoes.
so versatile, you can do it
anywhere – at home, at
the gym or even outside!
The kit: The main thing
you need is a non-slip
step – these are adjustable,
depending on your fitness
level. Once you’re more
experienced, you can start
to add other equipment to
your routine, such as jump
ropes, resistance bands,
kettlebells and dumbbells.
The outfit: As well as a
pair of lightweight, non-slip
trainers, you’ll need some
breathable workout wear
that isn’t too loose-fitting,
so nothing gets in the way.
LEG IT
If you want major leg gains
that can target and tone your
whole lower body, look no
further than this strengthening
workout – and there’s not a
squat in sight!

WORDS | Kristoph Thompson

his workout is designed to

T strengthen and tone your lower

body, with exercises for the
quads at the front of the thigh,
the hamstrings at the back of
the thigh, as well as the glutes.
For more of a strengthening effect, perform
three sets of each movement, resting for up
STEP UP
1 Stand with a bench or step in front
of you, then place one foot onto the
step, ideally with a 90-degree bend in
your hip and knee, and the opposite
arm raised.
4 If you find your front knee moves in
or out as you step up, try a lower
box and slow the movement down,
imagining you are moving through wet
cement. If you’d like to increase the
to 90 seconds between each set. Select a challenge, perform the movement
Step up, making sure your front
heavier weight and aim for 10 reps per set.
For more of a toning and fitness-boosting 2 knee stays in line with your toes
(rather than moving inwards or
with a weight in
each hand with
effect, perform the exercises in a circuit. Aim your arms by
outwards), bringing the other leg up
to complete 15 reps of each exercise before your sides
so your knee is level with your hips.
moving on to the next exercise. Complete as you
Drive the lower arm upwards as you
the circuit three times in total. complete
do so, alternating arm position.
the set.
Reverse the movement
3 to return to the start, then
repeat. Perform 10 reps in total,
K RI STOP H TH O MPS O N
Professional PT Kristoph Thompson guides us through then switch legs and repeat,
a quick and easy home workout each month. If you
enjoyed this one, why not share your fitness results performing another 10 reps.
over on Facebook @healthwellbeinguk

DEADLIFT
Begin standing with your feet hip- keeping the dumbbells close to your
1 distance apart with a dumbbell
placed on the floor just outside each
body. Make sure your knees track
in line with your toes (rather than
ankle. Bend your hips and knees to moving inwards or outwards).
take hold of the dumbbells. In this
Reverse the movement to return
bottom position, your hips should be
higher than your knees and, when
3 to the start, ideally returning the
dumbbells to the floor, however
viewed from the side, your shoulders
if you‘re unable to do so without
should be above or slightly further
rounding or arching your back,
forward of the dumbbells.
take them down to mid-shin
Stand up, moving your hips level. Repeat the movement
2 and knees at the same time, 10-15 times to complete one set.

64
Health & Wellbeing
 MOVE WELL

HIP HINGE
Begin standing with your rather than turning away from
1 left foot lifted off the floor,
arms by your sides.
the standing leg. If you’re
struggling to keep your hips
and shoulders square,
Hinging from the hips, lean
2 forwards and allow your
left leg to move backwards
or can’t keep your
balance on one leg,
try performing the
while taking your arms
move with both
straight out in front of you.
legs on the floor.
Slowly reverse the Hinge forward from
3 movement to return to the
starting position then repeat on
your hips, taking your
hands down the front of
the other leg – this counts as your legs as you do so.
one rep. Perform 10-15 reps Add hand weights to
in total to complete one set. increase the challenge.
Your shoulders and hips
4 should remain square,

LUNGE
Begin standing
1 with your feet
hip-distance apart,
holding a dumbbell
in each hand for
added difficulty.
Take a step backward
with your right foot,
pausing for a second
to get your balance
if necessary, then
bend your hips and
knees to come into
a lunge.

Your back knee

2 should be just
above the floor, with
both hips and knees
bent to 90-degrees,
your torso upright and
in line with your back
thigh. Your front knee
should not come

DONKEY KICKS further forward

than your toes
and remain in
From an all-fours position, lift one knee
1 off the floor slightly.
line with your ankle
(rather than moving
Hinge from the hip, taking the foot upwards in or out to the side).
2 and bringing the upper leg parallel to the floor.
Push through the front foot,
Aim to maintain the bend in the knee so the sole
of your foot points towards the ceiling.
3 straightening your legs to return
to the start, then repeat on the other
Reverse the movement to bring leg. This counts as one rep; perform
3 the knee down to just above
the floor then repeat. Perform
10-15 reps in total to complete
one set.
10-15 reps on each leg to
complete one set.

65
Health & Wellbeing
 Can our GOALS
be counter-productive?
More fitness ambitions pencilled into your calendar than
post-lockdown social plans? Well, according to the
experts, there’s a case for stripping them back
WORDS | Chantelle Pattemore

W
hether you’re new to exercise or
ramping up an existing routine, chances
are you’ve got at least one goal that
encourages you to don your workout
kit regularly. Perhaps it’s to hit a personal best,
lose some weight by a specific date, hit 10,000
steps a day, or lift a heavier set of weights. Having
goals can help motivate us, however, it’s important
to remember they’re not the be-all-and-end-all.
“Sometimes, I think we put ourselves under too
much pressure,” states Luke Goulden, personal
trainer and coach (lukegoulden.com). In fact, putting
excess focus and value on targets might actually
hinder your progress – and even your enjoyment.

MISSING THE TARGET

If research is anything to go by, the reality of
goal-setting isn’t always as positive as the
intentions behind doing so. One US study of
people who had fitness targets as their New
Year’s resolution found 73 percent gave up
before the finish line, while University of
Scranton researchers put the rate of resolution
success at a meagre eight percent. But why are
these so low? According to mental health
therapist Miyume McKinley (miyumemckinley.
com), a key element behind failure is feeling
overwhelmed. “Setting too many goals can be
counterproductive if you do not allow yourself
enough time to complete your tasks,” she says.
“If we try to accomplish too many goals at
once, we may not be able to complete the
tasks to our best ability and this could hinder us
from achieving our desired goals altogether.”
You can also feel overwhelmed by just a single
goal, especially if it’s an ambitious one. For
example, if you’ve never run before and aim to
complete a marathon in six months’ time, it’s
going to feel incredibly daunting. This sense of
overwhelm is closely associated with another
factor researchers believe lies behind our
failure to achieve goals: self-efficacy. A number
of studies have found those who don’t have
the self-belief they can reach their targets,
often won’t attain success. Meanwhile, those
who believe their goal is realistically attainable
are far more likely to achieve it. “Constantly
aiming to change certain aspects of your body
or constantly chasing a personal best can be
exhausting, and demoralising if you feel you’re
not making enough progress quick enough,”
says Jemma Thomas, personal trainer and
founder of Jemma's Health Hub
(jemmashealthhub.com). “But the fact is, if
you’re exercising and it’s making you feel
better, then that is the only goal you should
focus on.” Add in other factors, such as time
and money constraints, comparing yourself to
others, and lack of willpower, and the outlook
doesn’t seem too bright. So should you ditch
your goals altogether? Absolutely not, argue
the experts – instead, approach them
differently and switch up your mindset.
ON TARGET
There’s certainly nothing wrong with having
goals: they can motivate you, keep you focused
and help create a sense of happiness and
satisfaction. But everyone exercises for different
reasons – so if you don’t have goals, that’s OK
too. “Go for a run because you know it’s good
for your health, go to the gym because you
like how it makes you feel, [or] go swimming
because it’s a nice break from the stresses that
sometimes come with life,” says Goulden.
“Take the pressure off yourself and exercise
because of how it makes you subjectively feel.”
As with most things in life, it’s all about balance
– and finding the blend that works for you could
be the key to elevating both your exercise
routine and your wellbeing, to new heights.

66
Health & Wellbeing

MOVE THE GOALPOSTS
“The process of goal-setting is the
best way to get clarity about your
priorities and what you would like to
achieve,” says Abbie Watkins, personal
trainer from OriGym Centre of Excellence
(origympersonaltrainercourses.co.uk).
“Setting goals forces you to think about
what is important to you, which
can act as a source of motivation to
make positive changes within your life.”
Plus, we all know how great it feels
when we achieve something, and that
added rush of endorphins is something
to relish. “It’s usually that fulfilling feeling
that spurs us on to push ourselves even
further to get what we want,” Watkins
notes. Here are some ways you can start
setting sustainable and healthy goals:
“Putting excess focus and value on
targets might actually hinder your
progress – and enjoyment”
LOOK AT THE BIGGER PICTURE
Goals don’t always have to be aesthetic or
PB-based. Consider how exercise will
positively impact your life in other areas.
“Ask yourself, ‘If I exercise today or this
week, will my concentration be better, will
my sleep improve, will I be more relaxed?’”
suggests Goulden. “Get clear on how
exercise will support you and your values.”
BE REALISTIC
The thought of reaching pro-tennis player
level by summer might seem nice but, in
reality, it’s quite unattainable. Set yourself a
goal that’s challenging but still achievable,
and science says there’s a greater chance
you’ll stick with it: one study saw a 90
percent success rate with this approach
compared to setting easy targets.
67
Health & Wellbeing
MOVE WELL
CREATE A PLAN
Goulden believes this is a must-have in goal-
setting. “Overwhelm is usually just a sign
there is no plan, and no plan leads to
frustration,” he says. “Create a goal for
yourself, have complete clarity, and plan
how the journey looks and what you need
to be doing on a daily basis.” This is an
approach McKinley agrees with. “When
we are clear on the goals we are working
towards and the steps necessary to achieve
them, we are more likely to succeed in
accomplishing them,” she notes.
START SMALL
“A lot of the time, people get carried away
when setting goals, usually because they
feel really motivated to make things happen
and excited about the prospect of achieving
[them],” Watkins explains. “To avoid this,
it’s best to start simple, take things step-by-
step, and focus on one thing at a time.”
PREPARE FOR HURDLES
The chances of the road to success being
entirely smooth-sailing is (unfortunately)
minimal – but don’t let this put you off. “It’s
not supposed to be easy. If it was easy, you
wouldn’t grow,” states Goulden. “Prepare
for sometimes taking a step back to take
two forward. Focus on progress, not
perfection, and believe in yourself.”
MAKE IT MEASURABLE
We’re more likely to stick with something if
we can see our progress along the way and
not have to wait until the finishing point to
taste that thrill of success. As Watkins notes:
“Ensuring your goal is measurable means
you can keep track of your progress, and
makes it much easier to gauge whether
you are progressing in the right direction.”
KEEP THINGS FUN
Exercise should be enjoyable, and goals
should amplify rather than hinder this.
“Those who enjoy their exercise will usually
be more consistent, and adherence will
also be higher,” Goulden reveals. H W
 MOVE WELL

fitness
your QA
TIPS AND TRICKS TO KEEP YOU ACTIVE ASK THE EXPERTS
Q: How can I stay
motivated post-lockdown?
Luke Goulden, personal trainer and coach
(lukegoulden.com), says:
A: “Know that perfection is an expectation none of us can
live up to and when you slip up, you never fail, you only
learn. Tomorrow, [think about] what can you do to start
creating momentum for yourself. Where can you take a small
percentage win in your favour that will positively impact you
and your life? It could be going to bed 30 minutes earlier or
starting the day with a walk. If you show up consistently and
do things that serve you, the life you live will move in the
direction you want. Don’t worry if you take a detour off
that path, just know that when you face a challenge, it’s
never in the way, it’s on the way.”
IF YOU DO ONE
THING THIS MONTH...

2
...try a barre class for boosted brain health. Tones muscles? Tick.
Improves posture? Another tick, and now, barre classes have something
extra to add to their CV. It all starts with the hope molecule, or
myokines, to those in the know. In essence, your muscles (when worked)
emit feel-good chemicals into your bloodstream that travel to your
brain and can act as an antidepressant. What’s this got to do with barre, is the spot that ‘personal trainer’ reached on the top
we hear you ask? Well, the focus at Psycle (psyclelondon.com) is on 10 list of most popular jobs in 2021. New research
resistance training, using small, repetitive isometric contractions of your from ons.gov.uk also found that searches for ‘train as a
muscles and this activates your slow-twitch muscles fibres, causing them personal trainer’ had increased by 270,000 at the start
to produce hundreds of myokines. We’ll see you at the barre. of this year. Experts at DeltaNet International think this
is because dissatisfied employees have decided now is
a good time to make the leap into something new and
M A S TE R TH E MOVE possibly more fulfilling.
Pilates teacher Paola Langella
(shapesstudio.co), says:
“Being active doesn’t mean signing up to your closest gym. You can be active every day by
doing things such as walking in the park, running with your dog or cleaning your house.
Try to use stairs over lifts, and walk instead of driving or taking public transport.”
BEGINNER ADVANCED
“Lie on your back, open your arms to the “Lie on your back, arms by your side and
side, palms facing up with your legs bent. As your legs bent with your feet hip-distance
you exhale, bring your legs towards one side apart. As you exhale, lift your glutes
without lifting the opposite shoulder. up with your rib cage closed and
As you inhale, maintain the position and enjoy abdominals engaged. Imagine you’re
the back stretch and as you exhale, use your
abdominals to bring your legs up in the centre
creating a straight line from your knee
to your hip and to your shoulder. Inhale, Tech talk
and towards the opposite side. Complete this lowering your glutes and spine. Repeat Missed your weekly parkrun? It may be back sooner than you think.
stretch six times, alternating sides.” this exercise for 10 repetitions.” The experts in the transmission and control of infectious disease*
ran a computer model through 10,000 simulations of an average
parkrun event, using worst-reasonable-case estimates for
number and duration of human contacts, which resulted
in only 0.015 percent of runners potentially catching
COVID-19. Based on this evidence, parkrun can
restart in many locations on 5th June. Find your
nearest one at parkrun.org.uk
*Queen Mary University of London

69
Health & Wellbeing
5 ways
TO TONE
YOUR TUM
Strengthen your core and
avoid common exercise
mistakes in just six minutes

T
he term ‘toned’ has been
thrown around a lot over
the years, but what does it
actually mean? “To appear
‘toned’, your body fat has
to be low enough for you to
be able to see the muscles
underneath, which ultimately makes the
muscles appear ‘toned’,” explains Ryan
Baronet, personal trainer and head of
strength at Psycle (psyclelondon.com).
“No particular exercise will make you
toned, as this purely comes down to body
fat percentage, which is mainly dictated by
your diet. That being said, there are some
key exercises you can do to strengthen your
core and make your stomach look more
toned.” Here, Lewis Richardson, trainer at
Eastnine (eastnine.fit), shares his six-minute
ab workout for you to do just that.

SIDE KNEE DROPS

1 On your mat, lie on your back with your

arms and legs both fully extended.

Bring your knees up to your chest at a

2 45-degree angle. To start, with control,

swing your legs from the left to the right.
Do this for 50 seconds, bringing your legs
down to one side, back up to the centre
and down to the other side.

3
Exhale as you move your legs down to
the ground and inhale as you bring your
legs up. Focus on that deep, controlled
breathing. After the final rep, bring your
legs back up to centre and relax.

70
Health & Wellbeing
 FEEL WELL

Crunch time spine will be going into constant flexion.

”When using crunches as an exercise
to engage and strengthen our abs, it’s
essential that they are done correctly
so that we don’t cause injuries,”
warns Eastnine coach Abbey Layton
(eastnine.fit). “These are the most
common mistakes I see people
making, and how to avoid them!”
Take each rep slow and don’t over do it.
• Not engaging your core. We must make
a conscious effort to engage our core when
performing all exercises, but especially when
we are doing moves that target the abs
specifically. This will ensure that our lower
back is protected.
• Thinking that doing ab exercises will give
you a six pack. Sadly this is not the case,
performing abs exercises are important so

•your
Flexing your neck too much so that
chin is too tucked. This flexion can
cause massive strain to the neck, triggering
pain that may even lead to headaches.
You want to make sure that your neck is in
a neutral position with your spine. If you
are experiencing neck pain, you can place
your head in your hands and let your head
fall heavily into your palm. That way your
• Holding your breath! This is the same when
hands can take most of the load.
that we can improve our core strength and
stability, but doing ab exercises alone will
not give you a six pack or help you lose
weight around your belly. If you are wanting
to achieve this, you will need to ensure
you’re eating a healthy and balanced diet,
in conjunction with being in a calorie deficit.
doing any exercise, but holding your breath
can be dangerous and detrimental to the

• Doing too many reps too quickly. If you

are mindlessly crunching and not making
each movement slow and controlled, you
might cause yourself back pain as your
movement and its benefits. Performing proper
breath work can help engage the muscle
properly while also helping you perform
the exercise with control and properly.

LEG RAISE HOLD

1
Lying on your
2
Slowly raise
3
Don’t arch your
back, put your your legs and lower back, keep
arms to your side keep your it grounded and
with your palms legs fully hold this move
facing down. extended. for 50 seconds.

CRUNCHES
1 Start lying on your back
with your knees bent
and feet flat on the floor.
1 Lay on your back on the
Bring your hands behind
ALTERNATE your head, making sure
ELBOW TO your elbows are wide open
and cradle your head but
KNEE CRUNCHES don’t interlace your fingers.
BICYCLE
CRUNCHES
floor and fully extend your
legs around six inches from
the floor. Use your hands to
cradle your head and keep
your elbows wide. Engage
your core and bring your
legs in towards your knees

1 Again, start lying on your back with your knees

bent and place your hands behind your head as 2 Keeping your lower
back on the ground,
in towards your chest, lifting
your shoulders off the floor.
before, with your elbows wide.

2 Lift your knees too, so that your thighs form a

90-degree angle and hold them there, making sure
lift the shoulders so the
core is engaged. Lift up
so you feel a squeezing
2 Bring your right elbow
to left knee then lower
your head and shoulders
feeling in your core, then back down to the mat. Make
your lower back is grounded. Bring your right elbow
with control release to the sure your lower back stays
to your left knee and relax, keeping your knees at 90
ground. Make sure to keep grounded and repeat this for
degrees. Bring your left elbow to your right knee
your lower back on the mat 50 seconds.
and relax back into the starting position.
and don’t allow it to arch.

3 Repeat for 50 seconds,

ensuring the movements are
controlled.
3 Repeat this for
50 seconds.
3 Make sure your
movements are
controlled, keeping your
lower back on the ground.

71
Health & Wellbeing
 LET’S GET
in partnership with
WALKINGJoin us in our campaign #walktowellbeing and take
control of your health one step at a time

KEEP
HEALTHY
If you are feeling unwell
or are self-isolating at the
moment, it’s wise to stay inside
and limit your contact with others.
Please join our campaign when
you are feeling better – we’d love
to have you, but your health is
more important to us.

It’s been a really exciting time for the H&W team recently, as we were able celebrate National Walking
Month in style! Our brand new podcast, Walk to Wellbeing, launched in May, with TV presenter, author
and H&W’s very own columnist Amanda Byram as our first guest. She took us with her as she strolled on
the beach in Hove and spoke about what gets her out for a walk and the big life lesson she’s learned over
the last year. Don’t forget you can follow the show on Apple Podcasts or Spotify, or search for ‘Walk to
Wellbeing’ wherever you get your podcasts! Turn to page 78 for more details. Speaking of the coast,
we heard from the women who have switched their beach retreats to walking holidays and have never
looked back – head to page 74 for their stories. We’re also tapping into the digital side of things over
on page 76, where we investigate how all things technical could improve your walks.

73
Health & Wellbeing
 Would you try a
walking holiday?
Looking for your next group getaway? Here’s why
you should make your next trip a walking one

P
icture this: time spent with your in partnership with
favourite people, creating memories, while
immersing yourself in the fresh air and sights
of the British countryside – and the best part
of this deal? You're improving your fitness while having
fun with your friends. Restricted-travel friendly,
budget-accommodating and no airport faff to contend
with; walking breaks are becoming increasingly popular
among fitness-keen friends, and in particular, women.
Jenny Scott tells us why her group of friends traded in
sandy beaches for inspiring inclines.

“We went on our first walking trip after

our friend Julia signed up to do a trek.
She sent us a message saying ‘I’m going
to Snowdonia for a weekend to practise
trekking with my pack, does anyone
want to come along?’. All seven of us did
and we spent the weekend walking up
Snowdonia and neighbouring mountains,
gossiping, catching-up and laughing. Julia
had a fully loaded expedition pack, but
the rest of us packed light and spent two
days just enjoying each other’s company.
We stayed in a rented house in the
middle of nowhere. It was low-budget,
but fitted all of us comfortably and was
close to a pub, the hills and came with
a log fire – perfect.
Since then, we’ve spent more and
more of our get-togethers walking.
Whether it’s a long weekend or a day trip,
regardless, we always have a great time.
We tend to stick to the UK and have been
to Wales, the Highlands and Devon as
well as smaller local trips in Surrey, Kent
and East Sussex. We’ve been friends for
20 plus years, so we’ve been on lots of
holidays together as a group. Before our
first walking holiday, we mainly took city
breaks, a few long haul trips that were
slightly more adventurous, and some beach
holidays. A few of the girls have lived abroad
or further afield, which means we’ve also
spent time visiting them over the years in
Belgium, France and Scotland. So far we’ve
done around eight walking trips together,
but we try to meet up for walks and
overnighters as much as possible. We
also tend to do similar getaways for things
like birthdays and hen dos now, too.
I find walking breaks so much more fun
than beach holidays. While lounging on the
beach sipping cocktails can be great, I think
we’d find it a bit boring now, and we can go
to a restaurant anytime together! What I love
about walking is that we all get quality time
together, but also as individuals, as we often
break off into smaller groups to chat during
our hike. We also have more interesting
shared experiences that we can laugh about

74
Health & Wellbeing

“It’s the
unexpected
and
the wrong
turns that are
my favourite
memories
of our
time together”
afterwards. I know a lot of people can be
put off by the idea of wet weather and
muddy boots but it’s the unexpected and
the wrong turns that I love the most. Some
of the most memorable trips have been
when one of us loses a shoe in the mud,
another scrambling up a mountain, and an
over dramatic reaction to a field of cows –
these are just some of the stories that we
all reminisce about. And, of course, we
still get the evening or pub stops to enjoy
good food and a glass of wine.
What I love most about these breaks
is the time we get together and the
laughter that comes with them: waking
up early and coming back to the
house exhausted after a day of fresh
air; changing into our loungewear and
enjoying wine in front of the fire together;
laughing about how we had to make a
bridge to get over a river; a competitive
game of pooh sticks and how one person
thought it was a good idea to wear
their new gym trainers on a muddy trail.
Depending on how challenging the walk
is, there’s also a real shared sense of
IN PARTNERSHIP WITH
achievement of covering a certain
distance or hiking up a big hill. If you’re
considering going on a walking break,
I would say just do it! There are so many
options in terms of where you go, how
hard it is, and the scenery. You can even
combine it with a bigger holiday and
make the most of both worlds.” H W
75
Health & Wellbeing
MOVE
WALK WELL
G R O U P - F R I E N D LY
WA L K I N G B R E A K S
Whether you’re seeking magical
woodland walks or challenging hikes
over hills and moorland, here’s our
round-up of walking breaks – you’ll
be itching to get out the door!
West Highland Way
A much-loved Scottish trail perfect
for groups of friends, the West
Highland Way can take five or eight
days to walk (depending on your pace!)
but has plenty of scenic sights along
the way. Spanning the rugged
highlands, impressive lochs and
majestic moors, the best time to walk
this walk is in spring and autumn,
when you can soak up the spectacular
views. Find out more information
at walkhighlands.co.uk
Cotswold Way
A 102-mile long-distance footpath that
winds through charming flower-filled
countryside and quintessential British
villages, the Cotswold Way also has
plenty of historic sites marking the
way – with photo-worthy views
aplenty. Explore the walk better by
visiting cotswoldsaonb.org.uk
The Ingleton Waterfalls Trail
One word here: waterfalls. Yes,
that’s right, tucked away in the Yorkshire
Dales is the Ingleton Waterfalls Trail.
Around 4.5 miles long, full of winding
footpaths and wildlife spots, you’ll be
hard pressed to find a more idyllic
and group-photo worthy walk.
Visit ingletonwaterfallstrail.co.uk
to find out more.
 Can technology
improve
our walks?
If you’re looking for a way to step up your strolls, turning digital could
be the answer. H&W takes a deep dive into how tech can do just that
W
e’re often told to switch
off our phones when
we head out for a walk,
and it’s true that there
are many benefits of
doing so, including feeling more present
in your surroundings and reduced stress.
In fact, walking with your phone can
actually reduce the health effects of
walking: researchers at Kent State
University’s College of Education,
Health and Human Services found that
pedestrians who were texting walked
7.4 percent more slowly, and those who
were talking on their phones walked 11.3
percent more slowly than those without
a phone. The scientists found this
significant, considering that increased
walking speed has been shown to
increase cardiovascular fitness. That
being said, when used in the right
way, technology can seriously
improve your strolls – here’s how...
Safety first
It’s important to take precautions when
walking alone, and that’s where tech
comes into its own. Simple items, such
as a head torch and small lights that
attach to your shoes (try the Invero High
Visibility Super Bright Safety LED Shoe
Light Clip, £6.99, amazon.co.uk) can be
really helpful to keep you visible at night,
and to show obstacles in your path that
could cause you injury. As well as that,
you can use certain apps that allow your
chosen contacts to track you while you’re
on a walk via GPS, such as Life360 (free,
available from the App Store and Google
Play), which also sends alerts when
someone leaves or reaches a destination
to give you that extra piece of mind.
Be connected
Social media has its pros and cons, but one
thing it is great for when it comes to walking
is bringing people together. “Social media
has played a big part in the growth in
popularity of people getting outdoors,
learning new skills and engaging in outdoor
learning,” say the experts at The National
Outdoor Centre, Plas y Brenin (pyb.co.uk).
“Platforms such as Facebook give people
the opportunity to connect with other
like-minded people to get tips, as well as
to find friends to share the outdoors with.”
Listen up
Lots of us love to listen to music or a
podcast when we’re out on a walk, and new
advances in headphone tech can improve
that experience even more. There are lots of
wireless earphones available, and you can
even find sweatproof ones for a extra
comfort. If you’re looking for something
even safer, try a pair of Aftershokz (from
£79.95, aftershokz.co.uk). These innovative
headphones use bone conduction
technology to allow for both high-quality
sound and situational awareness, so you
can listen to your favourite playlist and still
hear what’s going on around you. P.S.
don’t forget to download our new Walk to
Wellbeing podcast to keep you company
on your strolls! Turn to page 78 for details.
Stay smart
Activewear has come on leaps and bounds
in terms of technology over the last few
years. Gone are the days of pulling on a pair
of old leggings and heading out for a walk
– now, you can take your pick from fabrics
that wick sweat away, to light, breathable
layers and everything in between. Shoe
76
Health & Wellbeing
in partnership with
technology has also improved, with new
features to enable comfort, such as
Skechers‘ Arch Fit range’s knit-in cooling
panels and flex articulation design. You
can even get ‘smart’ sports bras – the
MYZONE Sports Bra has built-in fitness
and heart rate tracking, and allows you
to virtually train with others.
Go paperless
Can’t stand folding up huge, fiddly maps?
We hear you! Why not subscribe to the
Ordnance Survey’s OS Map App (£3.99
a month, osmaps.ordnancesurvey.co.uk)?
Not only does it allow you to create,
record and discover new routes, but it
also provides an aerial 3D preview of the
terrain. As digital product manager Tim
Newman explains, “by previewing in 3D,
you can make sure that a route is safely
within your fitness limits and that you’re
comfortable with the terrain. Pick a clear
table or area of floor, and the app will
create a model of your route and display it
on that surface using the phone’s camera.
To explore the landscape, just move your
phone around.”
Final say
“All of these social and digital platforms
play a role in inspiring people to venture
into the outdoors which has to be a good
thing, improving participants’ physical
and mental health,” say the experts at The
National Outdoor Centre. “These social
platforms inspire people to get outdoors,
and navigation aids make it easier for
people to get where they want to go,
often to relatively remote locations.
However, bear in mind that a map and
compass still work once your phone
battery is flat!” H W
 MOVE WELL
IN PARTNERSHIP WITH

EL EVAT E YOU R
WAL KS WIT H
GOOGL E PI X E L
Editor Holly Treacy
This time last year, I’m not sure
I’d even considered different
bird species, or what types of
trees were on my local walk.
Despite living in Suffolk for the past five
years, I don’t think I’d even really noticed
my surroundings – I was always too busy.
But if, like me, you‘ve discovered
birdwatching or a new route during the
pandemic, let me introduce you to
Google Pixel (£399, available at the
Google Store, John Lewis, Carphone
Warehouse, EE, Vodafone and Argos).
If you’re reading this thinking it’s just
another smartphone, think again! You
might have used Google Maps to get you
from A to B before, but what about
discovering new walks around your area?
Whether you’re new to a town, or a
long-time local, it’s easier than ever to
discover green hotspots on your
doorstep. My favourite part? You can
simply say, “OK, Google, find a park near
me” and you’ll be presented with a
plethora of choices. Then, select which
one you fancy, hit directions and select
the walking option. Tap the ‘start AR’
button and off you go – your map will
even turn into your camera view! And it’s
not just the route that Google Pixel can
teach you about. Remember when I was
saying I’d become a bit of a nature nerd
this past year? Well, Google Lens can
help with that too. By tapping on this
function in the phone’s camera, you can
identify different plants and then swipe up
to learn more about your discovery – for
example, did you know sunflowers can
grow to a height of 300cm?! And if
photography is your thing but you’re
always chasing that perfect lighting, you’ll
love the Night Sight mode: with Pixel 4a
5G’s astrophotography capability you can
capture the stars in just
one tap or take the
perfect sunrise selfie
after your morning run.“

7777
Health
Health & Wellbeing
& Wellbeing
 MOVE WELL
IN PARTNERSHIP WITH

NEW PODCAST
Take your first step
towards better health

in partnership with

NEW EVERY
EPISODE 0:13 -33.19
SATURDAY
Deborah James
My Dream Walk - 22 May 2

15 30

1x

We’re thrilled to introduce Walk to Wellbeing in partnership with Skechers, Health & Wellbeing’s
brand new podcast that you can take with you on your strolls. Every week, we’ll bring you an
exclusive interview with an inspiring celebrity or top expert, as well as tips from the
Health & Wellbeing team, to support you on your health journey, one step at a time.
Join our #walktowellbeing campaign today – together we can get women walking.

SUBSCRIBE NOW
SEARCH ‘WALK TO WELLBEING FROM HEALTH & WELLBEING’ AND SUBSCRIBE FOR FREE
FROM WHEREVER YOU GET YOUR PODCASTS – REMEMBER TO RATE AND REVIEW!

78
Health & Wellbeing
 6
in partnership with

WAYS TO TURN
YOUR WALK
INTO A RUN
Want to transform your strolls into a jog but not sure
where to start? The experts have their say – with a
helping hand from Skechers

M
any of us turned to the great outdoors when lockdown hit and we were limited to
exercising just once a day, pulling on our shoes and heading out for a walk or run.
In fact, there was a 92 percent increase in downloads of Public Health England’s
Couch to 5k running coach app in 2020 compared to 2019. Interested in turning
some of your regular walks into a run? While it’s not as simple as just upping your speed, there
are lots of things you can do to help you on your way. We turned to top personal trainers to find
out the steps (pun intended) to take to turn your walk into a run.

1. Check before 2. Don’t be afraid 3. Invest in good trainers

you start
“Prior to becoming the next Usain
Bolt, it is wise to check where you
are physically,” says Nicola Addison-
Newland, Healthspan’s resident
personal trainer and wellbeing
expert (healthspan.co.uk). “Do you
have any pre-existing conditions that
could be worsened by exercise?
Perhaps it would be beneficial to
seek some medical advice from your
GP prior to starting, if only to give
you full confidence that you
are good to go.”
to switch between
running and walking
“If you are progressing from running to walking,
don’t try to run the whole distance right from
the beginning,” says David Wiener, training
specialist at AI-based fitness and lifestyle
coaching app Freeletics (freeletics.com). “Start
off by breaking up your run into short intervals
of running and walking. By doing this, you will
reduce the overall intensity of the session and,
over time, you can lengthen the running parts
and shorten the walking breaks until you can
run your desired distance without walking.
This basic form of interval training is especially
beneficial for runners who are just starting out.”
“Running doesn’t require much investment
in terms of gear and accessories, but to get
started you absolutely must have a good
pair of running shoes which suit your running
style,” says David. “Unlike all-round trainers,
running shoes are designed to allow your
foot to strike the ground properly, reducing
the amount of shock that travels up your leg.
They’re also made to fit your foot snugly,
which reduces the slipping and sliding
that can lead to blisters.” The lightweight
Skechers Max Cushioning Elite Trainer
features Skechers M-Strike technology to
promote efficiency in each stride – see
right to find out more!

MAX CUSHIONING ELITE TRAINER

Lightweight, breathable and perfect for a run
skechers.co.uk

80
Health & Wellbeing
 ADVERTORIAL

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CUSHIONING
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Meet your new best friend when
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4. Bring a friend response to your run, the nearly-
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“Having someone else alongside us is a sure-fire way to help us push and sleek breathable material
past any apprehension when it comes to starting to run, or even just of the Skechers Max Cushioning
increasing your walking pace,” says Chris Allsbrook, nutrition coach Elite Trainer ensures optimum
at OriGym Centre of Excellence (origympersonaltrainercourses. breathability and poise. As well
co.uk). “We can thrive off another’s company, and it also means as cushion-soft bounce and super
you’ve got someone to talk to if you are struggling, or need responsive technology, the ULTRA
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and understanding can make all the difference, especially if you’re looking to get started on for the mid-foot strike zone to
running. A friend can also act as someone to compete against, too – friendly competition can promote efficiency in each stride,
spur us on to push past that next mile, or just that next lamppost, and comparing results with while the lightweight, durable and
others can inspire you on to bigger and better things.” flexible parametric web outsole
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you can cover more ground in less
5. Warming time. Plus, if your trainers get a bit
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“Think of your body
recommended way is to gradually
as a car that needs
increase your ratio of walking to
warming up on an
running,” says Chris. “This is the
icy day,” says Nicola. “We cannot
basic principle of the NHS’s Couch to 5k scheme,
expect the body to go from zero to
and it can be hugely effective when it comes to
hero instantly. Make sure you spend
implementing running into your routine! Simply
five to 10 minutes before and after each
set yourself two amounts of time – one for walking,
run doing some mobility drills, such as
and then a separate one for running. Many people
ankle rolls, knee hugs, heel kicks and
choose to walk for five minutes, and then run or jog
calf stretches. These moves will slowly
for one minute, but, depending on your fitness level,
increase the heart rate and, in turn,
you can increase your walking time, or your running
blood flow, which will help mobilise
time. This not only helps you get accustomed to
the joints and lengthen the muscles.
running, but it’ll help prepare you mentally for the
A good warm up will also reduce the
additional strain that running puts on the body.”
chance of injury.”

81
Health & Wellbeing
AT YOUR FINGERTIPS
Discover even more
10:28
top-to-toe wellbeing
advice in our exclusive
free downloads

HOW TO MOVE
MORE AS A FAMILY
An exercise challenge could
be just what you need to get
the whole family enthused
and up on their feet!

25 WAYS TO
LIVE HEALTHILY
ON A BUDGET
Make the most of the everyday
store cupboard ingredients with
tasty recipes and hacks to save
money on your food shop

BREAK YOUR
BAD HABITS IN
SEVEN EASY STEPS
Discover the benefits of less
screen time and how to
schedule in self-care sessions

+ WHAT HAPPENS
WHEN I WALK FOR
20 MINUTES A DAY?

Head to healthwellbeing.com and click on ‘downloads’ to find these printable,

expert-approved guides and more! Plus, become a member, for free, to unlock
all of our exclusive content, including delicious recipes, wellness tips and celeb secrets.

82
Health & Wellbeing
 LOOK WELL

LOOK WELL
From the best activewear for a workout at the gym to top make-up, hair
and beauty tips, we’ve got all the style advice you need right here

STUDIO TO
STREET STYLE
Update your workout wardrobe
with these key functional and
affordable pieces from British
fashion brand Zozimus

Hero Vest in Black, £25

Go to Leggings, £45

83
Health & Wellbeing
 Left: Foundation Bra in Floral Energy, £30
Ultimate Energy Leggings in Floral Energy, £50
Centre: Active Tank in Black, £30
Right: Foundation Bra in Bering Sea, £30
Ultimate Leggings in Bering Sea, £50

84
Health & Wellbeing
 LOOK WELL

Classic Tee in Grey Marl, £30

Ultimate Leggings in Floral Energy, £50

85
Health & Wellbeing
 Left: Luxe Sweat in Lily White, £55
Ultimate Leggings in Bering Sea, £50
Right: Statement Sweat in Grey Marl, £45
Ultimate Leggings in Floral Energy, £50

All available at zozimus.co.uk

86
Health & Wellbeing
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87
Health & Wellbeing
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88
Health & Wellbeing
 LOOK WELL

IN OUR MAKE-UP BAGS

your
style
With the minimalist approach to skincare standing firm,
you might be thinking that a mist is anything but simple and
streamlined – but here’s why it is. More than just a mist, this
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TIPS TO UPDATE YOUR LOOK your skin’s protective barrier and significantly reducing the
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… PREP FOR A or even over make-up for an instant cooling, calming effect.

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Y
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AX

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on your legs first,” says skincare
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TIP 1
“The longer your hair, the
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wax won’t remove the hair
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BEAUTY ON A BUDGET
Lighten your base without compromising on coverage
TIP 2
“Start on an easy-to-reach
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ensure you take off the waxing elfcosmetics.co.uk
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swimming, as they can cause containing mineral pigments to
irritation. Applying deodorant, even out your skin tone. The texture
self-tan or make-up should be provides optimal coverage to hide the
avoided for 24 hours too.” appearance of lines and wrinkles, while
boosting the radiance of your skin.

89
Health & Wellbeing
 At Bells & Roses we are so passionate about self-care and wellbeing. We offer a variety of gifts
that are all about grabbing those moments of calm, comfort and happiness and
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Each gift comes with a handwritten personalised message for that personal touch and sealed with dried
rose petals for that touch of luxury. www.bellsandroses.co.uk Bellsandrosesuk
FEEL WELL
From hormones to heart health, we’ve rounded up the best expert
advice you and your family need to stay in top health this month

7 WOMEN DEDICATED TO
IMPROVING YOUR HEALTH
We’re introducing you to our line-up of game-changers,
A.K.A the women who have made it their mission to spread
a positive message in the health and wellness industry

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Health & Wellbeing
 “When we see ourselves reflected
in the world, we’re empowered
to feel like we have a place”

Zakiya Bishton, founder of

Mindwalk Yoga and The Black
Women’s Wellness Collective
@mindwalkyoga
“My yoga journey started when I was 17 – at the time I was an
anxious, young woman searching for a way to feel comfortable
in my skin. I’m of mixed heritage, Jamaican and British, and
during this period I was trying to navigate the world and
build an identity. I threw myself into sports such as running,
gymnastics and figure skating, as a bit of escapism. Being active
made me feel alive, but when it was over my anxious thoughts
always seemed to return. Yoga came into my life and offered a
more holistic approach to wellbeing. However, studios in the
UK are often broadly white, expensive and mainly able-bodied
spaces – I didn’t have a black yoga teacher for many years. Not
seeing yourself represented in a practice that you feel deeply
connected to creates an ‘othering’ feeling. This was a real
driving force behind me starting up my business, Mindwalk
Yoga. I wanted to create a space where black women and
women of colour felt they were seen; they were not the ‘other’.
Mindwalk Yoga is a virtual studio and people tune in from their
home, on their terms. We’ve created a space that is accessible,
and we offer something for everyone, including Yoga Therapy
for anxiety, Hatha Yoga and Sound Baths. The representation
of the health and wellbeing world can feel unattainable and
intimidating for many women, but when we see ourselves
reflected in the world, we are empowered to feel like we
have a place. I share yoga as a toolkit for individuals to
adapt to make them feel good, lift a low mood, calm
a busy mind and connect to oneself.”

“I think it’s really important that

we see women of all ages being
fit, strong and active”

Jacqueline Hooton, @hergardengym

“I had my first child at 26 and my love of fitness really started around
that time. I knew I needed to look after my health and wellbeing,
so I started exercising with Jane Fonda videos, while my baby sat in
his baby bouncer or slept. Then, when my youngest son was born, I
stepped it up a level. I was 40 at the time, and I felt my son deserved
a mother who was just as active as the one his older siblings had
benefited from. I started working with an exercise physiologist who
encouraged me to formalise my fitness knowledge by training to
become a personal trainer. My platform is about promoting the
importance of daily physical activity, good nutrition and exercise
to midlife women. I’m passionate about women understanding
the changes their bodies go through during midlife and the
menopause, and I try to emphasise the value of healthy habits, such
as regular exercise, stress management, sleep and good nutrition.
I share a combination of workout videos, exercise tips and advice,
and tackle some specific concerns of midlife women. I want to
constantly challenge the negative narrative on ageing and what
we are capable of as we grow older. I think it’s really important
that we see women of all ages being fit, strong and active.”

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 FEEL WELL

My goal is to simply help support

as many people as possible to
live healthier, happier lives”

Dr Hazel Wallace, doctor,

registered associate nutritionist
and founder of The Food Medic
(thefoodmedic.co.uk)
@thefoodmedic
“I was always quite academic, but I’d always assumed that I
would follow in my father’s footsteps and become an accountant.
We sadly lost him to a stroke when I was 14 and that was really
the flick of the switch that changed my career direction towards
medicine. I became fascinated with the human body and the
interaction between our lifestyles and our health. I felt that it was
something I was meant to do with my life. I started The Food
Medic to make informative content related to health and nutrition
more accessible to a wider audience. My goal is to simply help
support as many people as possible to live healthier, happier
lives. If there’s one thing that I’d love for women to know, it’s
that the menstrual cycle is a barometer for overall health. We
often only focus on the actual period when women are actively
bleeding but in reality, this is only a very small component of our
cycles and it can tell us more than we think. Start tapping into
your cycle and the corresponding changes in your body through
tracking it, this also allows you to distinguish between what is
normal or not normal for you.”

“I want to continue to inspire “Swimming outside brings

people to prioritise and you back to your body”
optimise their health”
Ella Foote, director of
Dr Sesay, @talkswithdrsesay thedipadvisor.co.uk @dip_advisor
(talkswithdrsesay.com)
“As a child, my parents would take me to the English coast
“During my GP placement as and, even in winter, I would be compelled to put my toes in the
a medical student, I remember water, but it wasn’t until I was at university that I realised it wasn’t
being hooked in by the enormous common for people to swim in the sea. In my 20s, I decided to
variety of concerns, and the do an outdoor water swim to challenge myself: I did mile long
relationships between patients sea-swims for charity, then, before I knew it, I was doing 3k, 5k,
and their GPs were so inspiring. 10k, and then the Thames Marathon (14K)! In 2016, I decided to
What sealed the deal for me was take a break from events and just swim for joy, that meant seeking
an interaction with a patient who and exploring new swim spots for dips and plunges. Despite
had an ongoing problem that she there being plenty of groups meeting and swimming across
was nervous about discussing. the UK, and open water venues offering swimming sessions, I
Eventually, through trust and noticed a huge amount of people still hesitant to get involved.
encouragement, she finally opened So, I came up with Dip Advisor for the leisure swimmer. It isn’t
up and what seemed so small about distance, speed, fitness or being brave, it’s about getting
and simple changed her life. The the zing from the cold and enjoying the wild, natural water and
gratitude in her face was incredible all it has to offer. Sure, there’s duck poo and a weed can brush
to see. I started my platform, ‘Talks with Dr Sesay’, with the hope your legs, but this is all part
of educating and empowering people with important information of the experience. Swimming
about common medical conditions, such as cancer screening, outside brings you back to
hypertension, diabetes, and acid reflux. I feel there is so much that your body and it reminds
can be put in simpler terms for people to understand and I want to you that you are strong and
inspire people to prioritise and optimise their health – both physical capable. You really can’t
and mental. Women should trust their gut if they think something compare it to anything else.
is wrong. Whether it is about your periods, breasts, stools and so Plunge in and you
on; know what is normal for you and get used to that pattern. If you will understand what all
notice anything different then please seek help from your doctor.” the fuss is about!”

93
Health & Wellbeing
 “Breathwork changed my life”

Rebecca Dennis, breath

facilitator and author of Let It
Go (published on 22nd July by
Happy Place Books, £12.99)
“I have been studying and practicing holistic therapies for more
than 20 years, but I came across breathwork just 12 years ago.
Breathwork changed my life, and helped me to understand the
root cause of anxiety and depression. I’d always had a passion
for anatomy and physiology, and I was inspired as to how
powerful the breath can be when we learn to harness it. It’s
the most sustainable healing tool we have on the planet right
now and it is available for everyone. By making friends with our
breath, we can access more intimacy, creativity and find optimal
health on a mental, emotional and physical level. Life happens
and we seem to be forever multitasking, hitting deadlines, and
coming up against situations that put us under pressure; as
a result, we are burning more energy than we need to. Finding
the time to nurture ourselves is not always easy or feasible,
however simple breathing techniques can be incorporated
easily into busy lives. I know it’s really cliché to encourage
people to love themselves, but we have this amazing body,
and once we really appreciate this, it will listen and respond
positively to these messages.”

“My mission is to help

others discover what
their bodies can do”

Gede Foster
@gedefoster, trainer at Fiit
(fiit.tv)

“I have been active my whole life; I attended a full-

time ballet school from a young age and then went
on to pursue dance full-time as a career. However,
one summer, I suffered from an injury – I tore four
ligaments in my ankle and cracked some bone off
my foot. It was a difficult time, but that commitment
to training was always ingrained into me, so I delved
deeper into trying to understand my own body.
I decided to train in Pilates, which I fell in love with,
and that’s where I really found my confidence.
Working as a trainer, I found my passion for helping
others achieve their goals with their bodies, and
I felt so empowered. I prefer to educate through
movement as opposed to just instructing, as I think
this helps people understand more about their own
movement and capabilities. My mission is to help
others discover what their bodies can do and to feel
confident in their own skin.”

94
Health & Wellbeing
 FEEL WELL

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105
Health & Wellbeing
 Learn your
SUMMER
Your ultimate
A-Z guide to
staying healthy
all season long

B
is for… BBQs
Who doesn’t love a barbecue when
the sun comes out? You’ll be happy
to know that it’s easier than you
think to stay healthy when dining
al fresco. Simple tweaks such
is for… Acne as choosing better quality meat
By now you might over heavily processed options,
have hoped that keeping an eye on your alcohol
you’d be boasting consumption, not overloading on
a clear complexion condiments and piling your plate
every day, and while with colourful salad will help you
we wish we’d waved stay balanced this summer while
goodbye to sporadic still enjoying the season.
breakouts, it’s a hard
truth that acne doesn’t
necessarily come to
an end when your
C
is for… Connection
teenage years do.
Plus, during summer, Of course, it’s been a tough
a combination of heat, year for all of us, without
sweat and humidity the company of those we
can cause flare ups. love. Now that restrictions
Luckily, Dr Rekha are lifting, we can start to
Tailor of Health and reconnect safely with the
people we’ve missed. Not
Aesthetics (healthan-
only will it make your heart
daesthetics.co.uk)
full, but meeting up with
has some top tips: friends and family will also
wash your phone and give your body a healthy
pillowcase regularly, boost, too. You can count
change your face mask improved stress levels,
frequently, don’t touch better resilience and even
your face and cleanse reduced blood pressure
your skin thoroughly among the many benefits
every day. of reconnecting once again.

96
Health & Wellbeing
 FEEL WELL

is for… Vitamin D
This vitamin is incredibly important in the winter
when our natural sunlight levels are diminished,
but did you know that it can also be useful in the
summer, too? It seems that vitamin D, which helps
us to absorb calcium and phosphate, can help to
reduce the swelling and inflammation caused by
sunburn, according to research published in the
Journal of Investigative Dermatology.

E
is for… Exfoliation
is for… Ice cream
Healthy ice cream might sound a little too
Exfoliation is a vital step in your skincare routine, as it good to be true, but we promise you that not
sloughs off dead skin cells to reveal fresh new ones, only is it out there, but it also tastes great!
allowing moisturising products to penetrate the Brands such as Ben & Jerry’s have got in on the
skin more deeply. It turns out that exfoliating is even action with its range of Moophoria products,
more important in the summer, as that’s when our but you can also find other lighter alternatives,
complexions need that extra boost of hydration. It’s including Halo Top, which starts at just 320
also a time when our pores can be easily clogged calories per tub, Oppo, which provides 60
due to SPF, pollution and sweat, so be sure to percent less sugar, and Alpro 360, which is
exfoliate once or twice a week. both light on calories and dairy-free. Plus,

Fis for… Fitness G

is for… Goggles
you’ll be pleasantly surprised to discover
that the summer favourite Solero comes in
at just 98 calories per lolly, and you can also
buy a no-added sugar version of Magnum!
They might not be the
Being active is crucial all year round, but there
are certain things to keep in mind to help you
most attractive thing you
can wear, but a good
pair of goggles are
J
stay safe when exercising outdoors in summer.
vital for protecting your
is for… Jump rope
Remember to take a bottle of water with you, If you’re looking for an easy exercise
eyes from chlorine and
apply sunscreen and wear light, breathable layers potential pathogens that that can quickly raise your heartrate
and a hat. It’s best to avoid working out during can exist in a swimming
and burn calories, your search is over.
the hottest hours of the day too, which are pool. While we’re on the
between 11am-3pm, and reduce the intensity subject of eyes, it’s wise While it may seem simple, skipping
of your exercise on particularly hot days. to invest in a good quality with a jump rope can burn 10 calories
pair of sunglasses to a minute, and the benefits don’t end
keep your peepers there. Skipping can also improve your
safe from sun damage.
coordination, increase your stamina
and flexibility, strengthen your bones
and boost your mental health, to boot.

K
is for… Kayaking
Watersports aren’t so appealing in the winter,
is for… Hayfever but come summer, it’s a different story. With
Sneezing, itchy eyes and a runny nose? It’s quite likely that you’re suffering so many options on offer, from kayaking and
with a seasonal allergy. Hayfever doesn’t have to mean a ruined summer canoeing to stand up paddle boarding, there
really is something for everyone. These sports
though, as there are lots of things you can do to reduce the symptoms aside
can really help to strengthen your muscles, tone
from just taking tablets. Vacuum regularly, shower and change your clothes your legs and improve your heart health, plus
when you come indoors, keep doors and windows shut when possible and they are a great way to meet like-minded people
wear sunglasses to stop pollen getting into your eyes. if you join a local club or group.

97
Health & Wellbeing

is for… Low energy
We don’t know about you, but
summer can sometimes leave us
feeling a little lethargic. If you are
suffering with low energy levels,
you can breathe easy as it’s not
something you have to continue
putting up with. The heat is a big
cause of feeling tired, so be sure
to wear light layers and to stay
hydrated. The sun rises earlier in
summer, which can wake you up
earlier than normal, so consider
wearing an eye mask to bed.
M
is for… Mosquitoes
Long summer evenings spent sitting
outside in the garden are all fun and games
until you come back covered in mosquito
bites! As well as wearing a repellent and
covering up with long sleeves, you could
also consider burning a citronella candle,
which has been shown to be effective in
keeping insects away. If you have been
bitten, apply an ice pack to stop any
swelling, and apply an anti-itch cream.
N
is for… Naps
Prioritising sleep is
essential. Particularly
over the last year, many
of us have struggled to
get enough shut-eye, so
practicing good sleep
hygiene is key. This
means switching
off devices before
bed, regulating the
temperature, avoiding
caffeine after 2pm and
having a consistent
bedtime and wake-up
time every day (yes,
even at the weekend).
Taking a nap can also
be beneficial for
improving concentration
and alertness for the rest
of the day if you did have
a bad night’s sleep.
98
Health & Wellbeing
O
is for… Orchard
If you’re stuck for something fun to do
with the kids, why not take them to a local
pick-your-own farm or orchard and spend
an afternoon harvesting everything from
apples to strawberries? Not only is it
beneficial for the environment as you’re
supporting a local farmer and avoiding air
miles, but it’s healthy for your body and
mind and the fruit and veg you pick will
taste all the better. Find your local farm
at pickyourownfarms.org.uk
Pis for… Picnics
Is there anything that screams summer more
than packing up a hamper full of delicious
food and heading out into the countryside
for a picnic? We don’t think so. Make your
own dips, choose healthier sandwich
fillings and consider snacks like fruit kebabs.
Take some outdoor games with you, such
as boules or a frisbee, and get ready for an
afternoon the whole family will enjoy.
is for… Quiet
We know it can be hard to carve out time
for yourself when you’ve got a busy
schedule, but there are too many benefits
for it to be ignored. From lower levels
of stress to improved relationships and
increased concentration, there’s no excuse
to not allow yourself some relaxation. It
doesn’t even have to be for long – just a
20-minute soak in the tub or a 10-minute
podcast on a walk could be all it takes.
Ris for… Read
Sitting by the pool with a good book is
something we’ve been dreaming about
over the past year, and for good reason.
Regular reading has been shown to improve
brain connectivity, help you sleep, ease
depression symptoms and reduce blood
pressure. If you’re looking for your next
novel, turn to page 21 to find out what the
H&W team have been reading lately!
 FEEL WELL

is for… Water
Up to 60 percent of our body is water, and
many of our bodily functions rely on this
liquid to keep working, such as digestion,
circulation and regulation of temperature.
That’s why it’s so important to stay hydrated,
particularly in the warmer months. Alcohol
can be dehydrating, so remember to drink
a glass of water between each alcoholic
beverage. Struggle to consume water?
Try adding sliced fruit for a tasty hit.

X PROMOTIONAL CONTENT
is for… Xylitol
If you’re looking to reduce your sugar intake
but have a sweet tooth that can‘t be ignored,
xylitol could be exactly what you’re looking
for. Total Sweet Xylitol (totalsweet.co.uk) is
the UK’s leading brand of this natural sugar
alternative. Made from sustainable European
birch and beech wood, Total Sweet has fewer
calories and ‘available’ carbohydrates than
sugar, a low GI value and actively promotes
healthy teeth. It looks and tastes just like
sugar, so whether you’re sprinkling it on
your strawberries or baking a Victoria

S
is for… Sun
sponge, reducing sugar couldn’t be
simpler. £2.90, available at most health
stores and supermarkets.
How could we talk about summer without
mentioning the sun? While we may get
less sunlight than we might like here in the
Y
is for… Yoga
UK, it’s still important to remember that
it can cause damage. Seek shade during Why not take your yoga practice outdoors
the hottest hours of the day, and take this summer? Not only will you gain from
precautions such as wearing a high SPF is for… the exercise itself, but you’ll also connect
and wearing loose clothing that covers Vegetable garden with nature and all the benefits being out in
exposed skin. Always reapply sunscreen There are so many benefits to a greenspace can bring. There’ll also be no
after you’ve been swimming, and keep it gardening, we haven’t actually
got room to fit them all into this competition for floor space, like there would
topped up throughout the day.
feature! From improved memory be in a studio, and it’ll allow you to be even
to increased strength, gardening
Tis for… Tan really has it all. If you do have
outdoor space, why not make
more present. If you’re not keen on the idea
of going alone, search on Google for your
some room for a vegetable patch nearest outdoor class.
Sunbathing may be a favourite summer this summer? Not only will it
pastime for many of us, but too much sun
isn’t good for us. Self-tan is the safest option
for a healthy glow, as it doesn’t dry out your
help to cut down on your food
bills, but you’ll get a real sense
of achievement when you grow
Z
is for… Zinc oxide
skin, plus it’s quicker and more convenient. and cook your very first (slightly
Zinc oxide is a main ingredient in mineral
wonky) carrot!
sunscreens. The difference between
is for… UTIs chemical sunscreens and mineral ones is
Yes, it’s a taboo topic, but with women four times more likely than that the former absorb UV rays, while the
men to suffer with them, we think that it’s an important one. It’s also latter act like a shield and deflect the rays.
a fact that urinary tract infections (UTIs) are more common in summer. While there are pros and cons for both,
This is because the weather is warmer, and it’s therefore easier for mineral sunscreens are reef-safe, meaning
bacteria to grow. While the only way to relieve a UTI is to take
that they don’t contain ingredients that
prescribed antibiotics, there are steps you can take to avoid one
developing. Always remember to stay hydrated, avoid irritating cause coral bleaching. They’re also a good
feminine hygiene products, and empty your bladder after sex. choice for those with sensitive skin.

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Health & Wellbeing
 ADVERTORIAL
5 TIPS TO SUPPORT YOUR
FAMILY’S IMMUNITY
THIS SUMMER
Whether on a staycation
or vacation, follow these
tips to keep your immune
health in check
Keeping your immune system strong
is important throughout the year,
as it plays a significant role in our
everyday lives. However, there will be
occasions where you need to take a
more preventative approach, especially
when you know you will be exposed
to environmental risk factors such as
seasonal changes, air-conditioned
buildings, commuting on public
transport and travelling in busy public
areas (especially air-travel).
With the majority of Brits seeking a
much-needed summer break, whether
that’s a staycation in the UK or a vacation
abroad, it’s important to put your family’s
health first and avoid any unnecessary
compromise to your immune systems.
So, whether you are planning on staying
local or hoping to safely escape to a
warmer destination overseas, here are some
top tips for holiday health this summer.
TAKE YOUR VITAMINS
1 Antioxidants help form the basis
from which our body can derive energy
to mobilise its immune defences. An
antioxidant multivitamin can be taken a few
weeks or even months before travelling.
Ingredients such as black elderberry
(sambucus nigra. L) have been used
for centuries as a natural remedy, while
vitamin C and zinc are well-known to help
The Sambucol range is available from £6.99 at Tesco and other leading retailers. To find out more, visit sambucol.co.uk
contribute to the normal function of the “I give Sambucol
immune system.
Sambucol is the UK’s number one to my own family
immunity vitamin brand*, developed
30 years ago by a leading virologist throughout the year.
who discovered that black elderberries
had significant antioxidant properties. My kids (aged five
The Sambucol range combines black
elderberry, vitamin C plus zinc, and comes and two) love the
in a variety of delicious and easy-to-use
formats, including liquids, effervescent taste, and I feel that
tablets and gummies that are suitable for
infants aged 6+ months through to adults. it has made a big
*NieIsen MAT W12 March 2021
2 STAY HYDRATED
Drinking at least six to eight glasses
difference to our
of still water (or herbal teas) each day,
especially in warmer climates, is essential
family’s immunity”
for our health. In particular, air-travel can CAROLINE FARRELL, NUTRITIONIST
contribute to dehydration, so staying
hydrated before, during and after a flight is
important to avoid air-travel related nausea,
fatigue and headaches. Add refreshing KEEP YOUR HANDS CLEAN
lemon, lime, orange or other fruits to flavour
water and make it more appealing to drink.
4 From tray tables and armrests, to
cutlery and blankets, public transport can
be a breeding ground for germs. With your
PROTECT YOUR GUT HEALTH
3 It is now recognised that up to 70
percent of our immune defences are in
hands being the most consistent point of first
contact with germs on aeroplanes and trains,
it’s important to keep them clean. Always
our gut, so keeping your tummy happy carry an anti-bacterial gel that contains 60-80
and healthy is essential. Take a good percent alcohol.
probiotic supplement in the lead-up to
your trip and look EAT A BALANCED DIET
for a fridge-free
supplement such
5 It’s nice to enjoy delicious new foods
when exploring other countries and cultures,
as Bioglan Biotic
Balance Ultimate
but remember to eat a balanced diet while
doing so. Include foods that are high in vitamin
Flora (available at C: refreshing fruits like mango, watermelon,
Holland & Barrett citrus fruits and berries, as well as veggies
and other leading like peppers, spinach and tomatoes are great
retailers) so you options. The minerals zinc, which is found
can keep it in nuts, oysters and red meat, and selenium,
with you when found in Brazil nuts and beef, are also good
you travel. antioxidant sources.
100
Health & Wellbeing
 health
clinic
THE INSIDE KNOWLEDGE
FOR BETTER HEALTH

PROMOTIONAL CONTENT
REDUCE YOUR RISK
Just like eating a balanced diet to keep your body healthy,
there are steps you can take to ensure your brain stays sharp
too. With only 34 percent of us thinking that it’s possible to
reduce the risk of dementia, Alzheimer’s Research UK is on a
mission to change the way people perceive the diseases that
cause it with its new campaign, Think Brain Health. Your brain
really is incredible and, as the UK’s leading dementia research
charity says, there are simple things you can do to protect it
and reduce your risk of developing dementia in later life.
To find out more, visit alzres.uk/signs

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HEALTH HEROES THE LATEST TRENDS TO KEEP YOU WELL THIS MONTH

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Choc-Nut Iced Coffee, £2.50,
beaniesflavourco.co.uk
Shake up your regular cup of Joe
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Bringing together a combination of
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KELO-COTE Scar Gel UV SPF30,
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Your scars don’t contain melanin
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101
Health & Wellbeing
SYMPTOM
CHECKER
It’s time to brush up on your
dental knowledge; we’ve put
the most commonly asked oral
health questions to the experts
We brush and floss our teeth every day,
but how much thought do we actually give
to the health of our pearly whites and gums?
According to healthcare provider Bupa (bupa.com),
two million Brits haven’t been to the dentist for
more than 10 years – with over a third admitting
they ignore dental pain or use painkillers to mask
it, and a third of people revealing they never floss
or visit their hygienist. So what are the signs
that we need to pay more attention to our teeth?
And, how can we earn ourselves a gold star in
brushing next time we visit the dentist? Our
experts are on hand to help you achieve a
clean sweep when it comes to dental hygiene.
What’s the best way
to brush your teeth?
First things first, ensure you use the right sort of
toothbrush. According to the experts at expressdentist.com,
adults typically need a soft-bristled toothbrush while children
need soft bristles and a soft head. For a manual toothbrush,
hold it at a 45 degree angle towards the gum line and gently
brush with a circular movement over the front, back and top.
For an electric toothbrush, hold the brush at a 45 degree
angle with a little force, and keep it placed on each tooth for
three to five seconds. If you're still unsure, ask your dentist to
demonstrate. It may seem like an easy, everyday thing to do,
but many of us could use a refresher.
102
Health & Wellbeing
Why do I sometimes
struggle to open my
mouth wide?
Jaw feeling a bit achy? It’s not uncommon
to struggle with opening your mouth wide,
as Dr Hanna Kinsella (kilnlanedental.co.uk)
explains: “This can be an indication that your
wisdom teeth are coming through. The wisdom
teeth grow at the back of your gums and are the
last teeth to come through. For most people,
they grow in their late teens or early 20s, but
for others it can be later and most people have
four.” Wisdom teeth removal is one of the most
common surgical procedures carried out in the
UK. “These teeth can sometimes emerge at an
angle or get stuck due to lack of space,” says Dr
Kinsella. “Wisdom teeth don’t usually need to be
removed unless they’re causing pain, however,
if they are only partially submerged or impacted,
they can cause a build-up of bacteria which
can lead to other complications, so by missing
routine appointments these issues may go
undiscovered. Regular dentist appointments
are vital for everyone to maintain good oral
health and help prevent tooth decay, gum
disease, and oral cancer. The fact that so many
people have missed routine appointments
during the pandemic means there will be
a knock-on effect on oral health.”
 FEEL WELL

I’M THINKING I
MIGHT GET MY BY W O R D O F M O U T H
Confused by the oral health aisle in your local pharmacy? Not to
TEETH ALIGNED, worry, we’ve rounded up the teeth-friendly products to fill your
medicine cabinet with.
IS IT WORTH IT?
You might have seen adverts
for aligners pop up during your Gallinée Prebiotic
internet searches, but can they Toothpaste,
really help your teeth? “Having £12, gallinee.com
your teeth properly aligned is
not just a matter of aesthetics, it
has health benefits too,” says Dr
Khaled Kasem, chief orthodontist
(smile2impress.com/uk). “One
of the biggest is the improvement
of occlusion, where correctly
positioned teeth gives us better Humble Corn Starch
stability when biting. It prevents Floss Picks Mint, £3.99,
unnecessary wear, potential hollandandbarrett.com
fractures and unwanted contact
between teeth that can be
caused by overcrowding. Having
correctly aligned teeth also Brushd. Dental Care
facilitates digestion, since food Supplements,
is broken down better, avoids £8, brushd.co.uk
overloading the jaw muscles,
aids better breathing, improves
speech and helps to prevent
cavities and periodontitis.”

HOW CAN I STOP

GRINDING MY TEETH?
An unpleasant side effect of a busy
life and mind, grinding your teeth
(bruxism) usually happens when
we’re stressed, anxious and often
happens during sleep. It often
causes pain in your face or jaw,
headaches or earache.
“The problem with bruxism is
that it can cause damage to teeth,
wearing down or even causing
fractures to teeth and crowns,”
says Alastair Fry, consultant oral
and maxillofacial surgeon at London
Bridge Hospital (hcahealthcare.
co.uk). “It also causes increase
stress on the jaw joint or TMJ
(temperomandibular joint), and
tension and strains in the chewing
muscles themselves. This can
present as pain in front of the ear
and sometimes radiating to the
temples. The habit of bruxism or
clenching has a strong link to stress
and anxiety, so it’s not surprising
that oral and maxillofacial surgeons
are seeing an increase of this
and it’s associated conditions at
this time. There are a number of
methods available for managing
bruxism and its consequences.
These include relaxation
techniques and mindfulness
apps. Splints or mouth guards
can be made to fit over the teeth
to wear at night as well, these
protect the teeth and also help
to take the strain off the jaw joint.
A consequences of bruxism or
grinding is the increase of chewing
muscles or hypertrophy, classically
the masseter
muscles.
The muscles
become very
tense and
painful and
the symptoms
can be worse eating chewy or
hard foods. One of the effective
treatments for this is Botox injection
in to the muscles which can reduce
the strain, relieve the symptoms
and help break the habit. This
can be carried out in clinic. Other
options include the use of low dose
TCAs (Tricyclics antidepressants)
which can help the muscles to relax
and therefore be helpful for some
patients.” Speak to your dentist if
you think it’s becoming a problem.

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TO TRANSFORM
7 ways
YOUR HEALTH
Dr Alex George, NHS doctor
and the UK’s Youth Mental Health
Ambassador, shares his top tips
for improving your health

K
nown for his honesty and insight into mental and sexual health, former
Love Island contestant Dr Alex George is on a mission to empower us to
make our own health choices and take positive control. As he explains,
what you do consistently has a direct impact on everything from your
immune system to your mental health and your metabolism to your
energy levels. Here, he reveals seven small, yet purposeful, steps
that we can all make today for big results and a healthy future.

1 2
LOOK INTO YOUR FUTURE
Your family health history is important.
While many diseases are caused by our modern
lifestyles, there are many others with a genetic
component. Finding out if any of your family has
certain conditions can help you protect yourself
and be attuned to any early signs in your own body.
So be a family health detective and ask your loved
ones the following seven questions:
• Have any of my close relatives had cancer –
what type and at what age?
• Has anyone in the family had cardiovascular
disease, including high blood pressure or a stroke?
• Is there a history of high cholesterol?
• Is there a history of depression or other
mental health conditions?
• Are there any other major diseases in the family?
• What did my grandparents and
great-grandparents die of?
• Has anyone experienced fertility issues
or (for women) early menopause?
I’m well aware that this sounds like a pretty downbeat
conversation to be having with your folks. But hey, it
could well have its upsides too. You might find you
come from a long line of centenarians! My point is, it’s
empowering to find out as much as you can about the
hand you’ve been dealt when it comes to your health.
And that’s because there’s always something you can
do to prevent potential issues or improve your odds.
Think of it like future-proofing. Knowledge is power.
MAKE AN INTENTION
Make an intention for the day,
every day. Before you even get
out of bed, identify one thing you’ll
do that day, no matter how small, that
you’ll stick to. Say it out loud
to give intention to your purpose for
that day. Don’t be shy; you may be
new to self-talk, but you’ll soon get
used to it. I do it every day as
I walk to work – I don’t even
notice the funny looks any more!
3
LIVE IN THE PRESENT
Nostalgia can be a wonderful thing,
and looking back and remembering
the good (and not-so-good) times can
be healthy and instructive. But a lot of
people live their lives without being
‘present’. Telling the voice in my brain
to shut up and focus on the moment has
helped me through some of my darkest
times. There is only the now – this
moment is the most important
one, so live it.

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Health & Wellbeing
 LIVE WELL

4
LEARN TO SAY NO
We can all find reasons not to say no to something. You may think
you’ll be letting people down or you’ll upset someone. At work you
may feel you have a duty to your colleagues to take on that extra
workload or you may worry people will think you’re a shirker or lazy
if you don’t. But the main reason people find it hard to say no is that
they simply don’t know how to. One look at my diary and you’ll see
I’m one of them! But it is important to learn how to say no and the
best way to do that is literally to practise saying the word out loud.
And don’t feel that you have to be nice when saying no – polite yes,
but don’t feel you have to apologise. There’s nothing to be sorry
about when you’re taking positive steps to reduce your stress levels
and improve your mental health.

5 6
DEAL WITH
STRESS RIGHT
AWAY
If you put off dealing with a
challenge it will become a
problem. Break it down. What is
causing the stress? Is it actually a
problem? For example, maybe
you have moved to a new town,
with all the worry that comes
with finding somewhere to live,
and are wondering whether
you will make friends. Often,
if you reframe a problem, you
find out it’s actually a massive
opportunity. Say to yourself,
‘I get to move to experience
a different environment, find
a beautiful new home and
meet wonderful people’.
EAT PLANT-
BASED FOODS
Try to eat three more plant
foods than you would
normally. It could be having
a piece of fruit or a handful
of nuts as a snack instead of
a biscuit. You might want to
throw some seeds on your
salad, add an extra vegetable
to make your dinner more
colourful or stir some
beans into a soup or stew.
Remember – vegetables, fruit,
wholegrains, legumes, nuts,
seeds (and their oils), herbs
and spices – these all count
as plant-based foods and they
all provide the fibre your gut
microbes love.

7
BUILD EXERCISE INTO
YOUR SOCIAL LIFE
Be a bit more adventurous when meeting up with friends.
Sure, going to the pub or having dinner is great, but so is going
for a run or a cycle together. If that’s too much, then go for a walk
in a park or in the countryside. Sign up to try a new fun activity
together, such as paddleboarding or Nordic walking. Or resurrect
an old activity you all used to do together, like netball or
skateboarding – just wear the correct protective equipment
if you do the latter, as you don’t want to end up in A&E!

For more, read this

Live Well Every Day by Dr Alex George is
published by Aster, £18.99, paperback.
Also available as an ebook and audiobook.

105
Health & Wellbeing
DAPPER DOGS CALM K9
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Get 20 percent off with code HW20.
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ECO-FRIENDLY
SHAMPOO SWAP
Switch from bottles to KinKind Shampoo
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plastic-free bars give families the enjoyable
experience and results they expect from
bottled products, but without the plastic
and water. Plus, each freshly fragranced,
foaming bar lasts up to 50 washes and
saves two plastic bottles! £6, kinkind.co.uk

106
Health & Wellbeing
 ADVERTORIAL

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Founded on the natural properties of black
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PACK
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*NieIsen MAT W12 March 2021

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THE ULTIMATE FRUITY AND FRESH

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PL ANET-FRIENDLY
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107
Health & Wellbeing
 FEEL WELL
E
LO
CH

Dr Ifeoma Ejikeme
BY
E B Y S TO R I E S
IMAG

Skin can be gorgeous at any age – here are my top

tips for improving your glow

As we mature, there are some changes that MY HERO PRODUCTS

occur throughout the body and skin is no
Gentle cleansers:
different. After the age of 20, we produce
CeraVe Hydrating Cleanser for Normal to Dry
around one percent less collagen each year.
Skin (£9.50, boots.com). This contains hyaluronic
Products and treatments need to focus on
acid and ceramides to gently hydrate the skin.
ensuring the changing needs of the skin are met.
It’s helpful for those with sensitive complexions.
You might be coming up to perimenopause or
DermaQuest Peptide Glyco Cleanser (£32,
menopause and changes in moisture in the skin
skinspirit.co.uk). An active cleanser with peptides
can occur. We all produce something known
Dr Hazel Wallace to boost the skin and glycolic acid to exfoliate,
as GAG (glycosaminoglycan), which helps with
@thefoodmedic it’s helpful for those with hyperpigmentation.
water balance in the skin. When our oestrogen
count decreases, so does GAG, which means Antioxidants:
that the skin is not able to hold on to the water Medik8 C-Tetra Lipid Vitamin C Radiance Serum
as much as it used to. This means you’ll need (£35, medik8.com) and Skinceuticals Resveratrol
to lean on ingredients in your skincare routine B E (£135, skinceuticals.co.uk). These neutralise
to help pull moisture into the skin and lock it in. free radicals which can cause hyperpigmentation,
Hyaluronic acid, glycerin, aloe, ceramides and redness, irritation and dull skin.
niacinamide are all types of ingredients which
will be very helpful to help prevent dryness.
Next, you want to consider active ingredients,
such as retinoids and antioxidants, to help with
“Active ingredients,
things like pigmentation and to help increase
the skin turnover, which means you’ll see more
such as retinoids,
glowing skin as well.
When it comes to treatments, it’s time to think
will help with things
Dr Rangan Chatterjee
@drchatterjee
about combination strategy. Things like radio
frequency, High Intensity Focused Ultrasound like pigmentation
(HIFU) and microneedling can be helpful to
 
stimulate collagen and thicken the skin. Let’s and skin turnover”
take each of these in turn.
Retinoids:
Microneedling is a treatment which uses very
Obagi 1% Retinol (£57.78, skinstation.co.uk)
small needles, usually on a device or a pen, to
and Medik8 Stable Retinol Night Serum Vitamin
cause micro injury to the skin. As the skin heals,
A Crystal Retinal 3 (£45, medik8.com): These
it produces more collagen and elastin – you’ll
retinoids are gentle enough to be used by first
notice your skin looking plumper and firmer.
time retinoid users. Start by applying it three
HIFU and radio frequency stimulate collagen times a week and slowly increase use. Retinoids
using energy, doing these treatments a few increase the skin turn over to reveal fresher
times a year can be helpful to boost the skin. brighter looking skin, help fade dark marks
Dermal fillers can be an excellent treatment in and increase collagen products. These are just
your 40s and 50s onwards to fill hollows in the some of the reasons it is a favourite ingredient.
temples, lifting brows, sculpting cheekbones, SPF:
Dr Megan Rossi  reducing the nose to mouth lines, bringing
AKA The Gut Doctor This is crucial at any age. Epionce Ultra Shield
@theguthealthdoctor
shape back to the lips, treating the jawline, SPF50 (£31, theskinexperts.co.uk) is a hydrating
the chest and even the hands. These treatments SPF which can be used on all skin types for
can be done with micro droplets placed in sensitive skin. H W
the different areas to give a harmonious look
that’s gentle and natural. At the clinic, I find
combination techniques including excellent
For more, connect with
products and selected treatments give the Dr Ifeoma Ejikeme, skin expert and medical director/founder of
most natural results. Adonia Medical Clinic. Follow on Instagram @dr_ifeoma_ejikeme

TALKING What products do you use on your skin? We love to hear from our readers; drop us a line at
letters@healthwellbeing.com and you could be featured in next issue.
POINT

109
Health & Wellbeing
 ASK THE
EXPERTS
The best in the business answer all
of your burning health questions
A MY P R IC E H OOV E R
Personal trainer and
DPT physiotherapist
pvolve.com
How can I strengthen
my pelvic floor muscles?
“The pelvic floor is a group of
small, but important muscles
at the base of the pelvis.
It’s important to specifically
strengthen them as you get
older to help maintain
continence and stability in
your pelvis, and if you‘re in the perinatal
or perimenopausal period. At P.volve,
we’ve designed a programme that takes
you from the basics of engaging your
pelvic floor using our specialist
equipment, but alternatively, there are
some exercises you can do at home.
Lie on your back with your knees bent
and feet flat, hip-width apart. Exhale as
you tighten and lift your pelvic floor, as if
you were stopping the flow of urine and
hold this as you squeeze glutes and lift
your hips from the floor. Slowly lower
back down and release, then repeat 20
times. The seated pelvic brace involves
sitting in a chair and, on an exhale,
tightening and lifting your pelvic floor
and drawing in your lower abdomen,
as if to zip up a tight pair of jeans.
Hold both contractions through the
exhale and relax on the inhale. Repeat
for 10 breaths. As you get better at this,
try to hold the contractions as you go
from sitting to standing.”
PROMOTIONAL CONTENT
Can I benefit from
a low FODMAP diet?
“The low FODMAP diet
avoids foods high in
FODMAPS [types of
carbohydrates], which
can be found in fruit,
vegetables, some grains
and cereals, and it’s often
associated with people who suffer
from irritable bowel syndrome (IBS).
Certain foods are eliminated from
the diet for a period of time, before
gradually reintroducing them to
find a level of tolerance without
IBS symptoms returning, such as
abdominal discomfort – this has been
shown to be effective in three out of
four people. The low FODMAP diet is
not a diet for life though and should
be done under the supervision of an
IBS dietitian, but it does help identify
your key dietary triggers and help you
get back to a nutritious way of eating.
To reduce your symptoms of IBS, you
can also make small changes to your
diet first, such as limiting alcohol,
spicy or fatty foods.”
SAS HA WATKINS
Re gi s t e re d d i e t i t i a n a nd
c o-fou nd e r of F i e l d D oc t or
fielddoctor.co.uk
110
Health & Wellbeing
PHARMACISTS
at Chemist Click
chemistclick.co.uk
Are there ways
to stop hay fever from
disrupting my sleep?
“Most people assume that
hay fever only affects you
when you’re outdoors or
living in a rural area, but
actually these types of
allergies can strike at any
time with many people suffering at
night. You could start by shutting
all windows in your bedroom to
prevent pollen particles from
making their way into your room,
as these will attach themselves to
furniture and linen. In regards to
washing your bedding and sheets,
we’d recommend a 60-degree wash
to ensure all germs and pollen
particles are removed. Before bed,
dab a small amount of Vaseline or
petroleum jelly to the outside of
each of your nostrils. This will act
as a trap for any lingering pollen
particles in the atmosphere or on
your sheets, which could find their
way to your face. The particles will
stick to the Vaseline as opposed to
going up your nose and should help
to prevent any sneezing or itchiness
in the night.”
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S T A R L E T T ER
Dear Health and Wellbeing,
“I enjoyed reading Five Ways to Fire Up your
ONLINE Walks (February 2021). I was diagnosed with
chronic pain several years ago, so last year,
THIS MONTH I got a dog and began walking every day
and my strength and stamina have slowly
improved. I‘m now ready to move on to
FIND OUT HOW STRICTLY the next level – I’ve treated myself to
COME DANCING STAR
LUBA MUSHTUK TRAINS IN a new fitness watch and now have lots
PREPARATION TO LIFT THAT of practical ideas how to get more
GLITTER BALL AND HER from my daily walks.”
NON-NEGOTIABLES FOR Sarah, Warrington
WINDING DOWN.

YOUR SAY ON INSTAGRAM

WRIT E IN A ND WIN
@healthwellbeinguk
Get in touch with
Hummus addict? We feel you.
Grab that tin of chickpeas nestled Health & Wellbeing
behind your coconut milk and whip magazine and you
up one (or both) of these hummus could win the Kit
recipes for lunch the next day. Wireless Kitchen
Wall Charger,
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worth £59.99!
One of my favourites,
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In honour of
offer your phone or tablet an ingenious
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with @skechers, Health &
Month, the H&W team have Wellbeing’s BRAND NEW recipes in the kitchen! Avoiding any
shared their reasons and why podcast that you can take with nuisance from messy wires, the charger
it‘s so much more than just you on your strolls! is the perfect accessory to help save
getting from A to B. space on worktops. The clever design
@dawnie1234 @smilingvidhi also allows easy access to the second
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111
Health & Wellbeing
Feel good from top to toe, don’t forget
your feet in your health and beauty
regime. Try Scandi secret CCS, a footcare
range which has been recommended by
podiatrists for over 40 years.
CCS uses a Swedish formulation to provide
protective, preventative skincare for your feet.
The UK’s no.1 selling foot cream CCS Foot Care
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 W H AT H A P P E N S W H E N . . .

I DON’T STRETCH?
Going from dumbbells to desk is common, but we’ve got the tools
to help you incorporate stretching smoothly into your workout routine

PU LLING
YOU R WE I GHT
There’s nothing like sore muscles in the
87%
of sports participants
morning to remind you that you forgot experiencing exercise-related
to stretch (again) after your workout and
it’s understandable why. Perhaps you pain or injuries
needed to get the kids’ packed lunches jacuzzi.co.uk
ready or a colleague asked for your input
on a project before office hours, but
as Cecilia Harris, personal trainer and
co-founder of Results Wellness Lifestyle
(resultswellnesslifestyle.com) explains,
stretching should be part-and-parcel of
your exercise routine, particularly as
you get older. “Staying flexible is very
important for overall health and fitness
because it improves everything from
mobility and posture to the condition
of your muscles in general. If you
neglect to stretch, your muscles shorten,
become tight and restrict the amount of
movement in your joints.” Not ideal when
we want to get some squats in or even
complete simple acts, such as climbing
the stairs.

HOME STRETCH GO WITH pose to puppy pose and reverse

There are also some forms of muscle
rehabilitation that you may not associate with
the common hamstring or glute stretch. Ever
heard your favourite wellness celebrity talking
about active recovery while getting their steps
in? It’s a kind of movement that complements
your exercise routine, which is less intense and
a great gift for your body, to be honest. This
could be a gentle walk, light swim or a few sun
tabletop. Cecilia agrees, but would
THE FLOW encourage you to warm up a little
longer if you can, especially if you’re
Granted, sticking around for a stretch
lifting weights. So, there you go. The
can seem like the last thing on your
benefits of stretching are three-fold:
mind once you’ve finished a front-room
you’ll feel stronger, more flexible and
workout or sweaty 5k and, let’s face
oh-so relaxed.
it, it’s kind of boring. If you’re truly
stretched (see what we did there?) for
time though, Luke Goulden, personal

salutations. “It’s a bit counterintuitive to think
about, but the best way to help your muscles
recover after a strenuous day of exercise
is actually to move them again,” explains
Danyele Wilson, lead trainer at Tone & Sculpt
(toneandsculpt.app). “Some days your body
will need complete rest, however, a light active
recovery session will help reduce lactic acid
build up that leads to the uncomfortable post-
training muscle soreness and stiffness.” It’s nice
to know that getting your #walktowellbeing
in is great for your mental health, as well as
contributing to those muscle gains.
5
trainer and coach (lukegoulden.com)
says that you can get away with
completing a basic warm up in a matter
of minutes. “Depending on the type of
workout and the amount of time you
have, I would spend five to 10 minutes
before training doing dynamic based The amount of days DOMS
movements and yoga-inspired flows.
To cool down, you could select a few (delayed onset muscle
static based stretches and hold for one soreness) can last
to two minutes in each, taking time to
feel your body and breath.” His top
three stretches? A supine twist, child’s

113
Health & Wellbeing
 Five minutes with...
Alice Liveing
The pint-sized personal trainer on her new
app, a changed mindset and lessons
learned from the industry
What are your daily
non-negotiables?
“I’ll always do some sort of exercise,
so that could be a walk, yoga or
a gym session. With the launch
of the app, it‘s really made me
value movement more than ever.
I’ve never had a job where I’m
glued to my desk all the time,
but this is what a lot of my clients
experience, so it’s a great learning
curve for me. When things are really
busy, I make sure I eat a proper meal
so that I’m fulfilled and energised for
the rest of the day and lastly, being
able to switch off in the evening is
really important for not just myself,
but my partner, too.”
What can you tell us about your
new app, Give Me Strength?
“The app is an accumulation of my
seven years of experience and,
when COVID hit, I was teaching
Photography credit: Lydia Collins (@lydiaxcollins) online classes and felt that people
really valued my expertise as a trainer
in a way they hadn’t before. The app
ALICE’S NUTRITIOUS GO-TOS aims to help people understand how
to approach their training in an
T E D AL M O N D EA N CHILLI accessible and sustainable way,
AS OA C KB
TO T LA
providing them with structured
D cook a meal so meditative – it’s
B
programmes – which you can do
S
AN
ND
whether you go to the gym or train
I G H T P LUM
Q UIN OA A
at home – that are designed to fit
their goals and abilities. There’s an
education platform that’s filled with
blog posts from leading experts,
ERN
mood diaries and the option to track
OV
your progress too. I’ve taken a
holistic approach to it and I want
Y people to enjoy using the app for
RR
U long-term health because they
C
want to keep themselves well.”
Y
TA
BLE SA
How important was it to cater
for women who are pregnant or
G E TA
going through the menopause?
“It’s something that I felt really
VE
passionate about because, not only
are they a big part of my audience,
it’s such a forgotten area, and women
114
Health & Wellbeing
want to continue to train while
pregnant or in the postpartum
period, as well. For menopausal
women, I’ve created a programme
that‘s not too full on, because I’m
aware that a lot of women have
quite aggressive symptoms, so
it’s a balance of strength and
resistance training and mobility
work for that stage in their lives.”
What have you learned
from working in the industry?
“My perspective of fitness has
certainly changed. We’re taught
from a young age that exercise
is only there to lose weight or
stay in shape and through social
media, you start to believe that
life is better in a smaller body, but
actually, it’s not all it’s cracked up
to be. I’ve had to pull back from
that mindset and have realised for
me, it’s just as important to go to
the gym as it is to have drinks and
eat pizza with my friends. That‘s
a life I can enjoy and one that‘s
sustainable for me.”
How do you wind down?
“I find taking the time to prep and
one of my favourite parts of the
day. Reading is also great, and I
don‘t take work to bed with me!”
Who inspires you?
“The people who spring to
mind are Dina Asher-Smith
and Serena Williams – they’re
incredible. I also get messages
from people on Instagram who
tell me about themselves and
I think ‘that’s amazing!’, so it’s
nice to see it from both sides.
There are the big faces, but
sometimes it’s the people that
you really don’t expect who
inspire you the most.”
Give Me Strength is available now at
givemestrength.app/ or on all other
app providers