Innholdsfortegnelse for APRIL 2020 i Essentials South Africa

Hello! I love how relatable this month’s cover star, actress Anna Kendrick (p6), is. From using carbs as a coping mechanism – I too, Anna, share your love for mac and cheese – to her stark confession that she, like so many women today, has that voice in her head telling her, ‘You’re not good enough.’ But, while she says she battles self-doubt as much as the next woman, she also says it’s partly the driving force pushing her to do better. Anna also admits to being a lot more outspoken now that she’s in her thirties than she was in her twenties, saying, ‘I like to think that I’m a little ballsier now,’ and that’s something we can all aspire to. If you were to ask the women on…

#LIFEHACK SPRITZ A WET WIPE WITH YOUR FAVE FRAGRANCE, TOSS IT IN WITH A LOAD OF WASHING AND ENJOY CLEAN, SCENTED CLOTHES. ‘Thanks, going to give it a try since my baby is so attached to me. It might help her calm down if she has the scent on her clothing when I am not around.’ – Trisha Naidoo ONLINE POLL WE ASKED, YOU ANSWERED Happy #PancakeTuesday everyone! What’s your favourite topping to go with your short stack? TRENDING ONLINE 26 NATURAL HOME REMEDIES TO SOLVE YOUR HEALTH PROBLEMS Instead of running to the chemist, turn to one of these genius natural ingredients to nurse you back to health – without breaking the bank!…

‘Now I only do things that make me feel happy’ Suzi Grant, 69, is the author of the health book, Alternative Ageing. When you’re young, you’re more concerned with what other people think of you, and that was certainly the case for me. At age 30, I worked in TV and radio as a journalist and writer. To have a job like that, you need to have some level of confidence, which I did, but at the same time, I always felt like I had to prove myself. I’d work long hours, trying to be the best, but back then, you had to keep up with the boys, which meant boozy lunches and evenings out in bars. It wasn’t until my forties that I got a wake-up call. My mom…

Sitting down in front of the microphone, an annotated script sitting on my lap, I get a familiar happy sensation and I’m instantly reminded that performing is what I was always meant to do.  Whether I’m recording a new audiobook, or rehearsing for a play, I love being back in the spotlight. It’s just a pity it took me two decades to find my way back here. The stage was my second home as a girl, and I had a flair for anything dramatic and creative. By six, I was going to drama class every week, and by 15, I was having lessons at a local theatre school. I took pride in being word-perfect, and as a teenager had lead roles, playing the White Witch in The Lion, The Witch…

3 WAYS TO… ENHANCE YOUR CURLS 1. NOURISH Curly hair tends to be much drier than straight hair, so add moisture with an intense mask like the new John Frieda Miracle Drops Damage Repairing Hair Mask, R40, Clicks. Use the mask twice a week and your locks will feel more manageable. 2. DEFINE Look for products that you can apply to your hair straight after showering, such as Inoar Argan Oil, R100; see inoar.co.za . Product-free drying time is a recipe for frizz. 3. DRY Blow-drying your hair with a diffuser is an easy way to get your curls to spring into action. Try using Toni&Guy 1800W Hairdryer with diffuser attachment, R389, Clicks, on a low speed and high heat to encourage spirals and banish frizz. You’ll be amazed at…

POMEGRANATE Super because: ‘Pomegranates are a wonderful source of polyphenols – powerful antioxidants that can help to increase the protective abilities of your sunscreen.’ GRAPEFRUIT Super because: ‘Grapefruit oil and extract have been traditionally used to ease muscle fatigue, acne and fluid retention, and to tone up skin. Grapefruit increases circulation, stimulates the lymphatic system and can even help to regulate body weight.’ WALNUTS Super because: ‘Just a handful of walnuts will satisfy your daily omega-3 fatty acid requirements, encouraging healthy skin renewal.' GREEN PEPPER Super because: 'Like most raw vegetables, it's full of nutrients. It contains vitamin A, which plays a large role in the repair of body tissue, and has also been shown to calm dry, scaly skin.' BROCCOLI Super because: ‘It’s an excellent source of alphalipoic acid…

Safari chic A simple paper-bag-waist skirt becomes something special when paired with a daring animal print blouse. Get waisted Juggle any-weather dressing with autumn’s hottest fabric: corduroy. Wear this luxe two-piece together or separately to get more bang for your buck. Cinch in your waist with a trendy belt bag Toughen up pastels Embrace the return of the trench coat with hooded styles and military-inspired shoulder straps. Keep the look extra sleek by donning a pair of cigarette pants. Layer a trench over a roll-neck on chilly evenings In the details Don’t underestimate the power of statement jewellery – it’s what takes a basic outit from just ine to fabulous. Add some sparkle Shoulder pads or epaulettes? Either way, we love the bling embellishments that you’ll be seeing everywhere this…

Varicose veins are the enlarged blue lumps that most commonly appear on our legs and feet, often causing us to cover up even in warm weather. They might be small, but varicose veins can be a big problem; in fact, they can be the cause of embarrassment and even extreme pain. Are you suffering in silence? Stop! Find out how to deal with those pesky veins so you can flash your pins. WHY DO WE GET THEM? In a healthy vein, a series of tiny valves open and close to let our blood move through smoothly. ‘When these valves malfunction – due to weakening or damage – blood flows down the veins the wrong way,’ says venous expert Professor Mark Whiteley. This happens more commonly in our legs, as they…

✱ Zang Caffeinated Milk Chocolate, R395 for 24 bars; zangchocolate.com A choc that gives you energy? Yes, please! ✱ Nutrex Caffeine 200, R199 for 60 liquid capsules; see chromesa.co.za This supplement helps maintain mental alertness and fight fatigue. ✱ Naturally Nourished Pre-Workout Energy, R325 for 200g, Faithful to Nature Hit the gym and conquer the day.…

BASIC SQUAT Stand with your feet hip-width apart. Keep your feet flat and back straight, then lower into a sitting position. Lift your arms out in front of you to balance. Hold the position for 3 seconds, push your heels into the floor and drive up to standing. SUMO SQUAT Stand with your legs wider than shoulder-width apart, feet and knees turned out. With hands clasped in front of you, lower into a squat position. Hold for 3 seconds, then return to the starting position. JUMP SQUAT Stand with feet hip-width apart and perform a standard squat. Swing your arms back to create momentum and jump up as high as you can. Land on slightly bent knees, before squatting down again and repeating. Repeat reps in a smooth, continuous cycle.…

Fasting diets are still big news. It’s not surprising really, as many claim they’re an effective weight-loss aid if adhered to for a period of time. But imagine if you could get the benefits with far less effort and no awful starvation days. Sound too good to be true? Well, with the 16:8 diet, you can! HOW THE 16:8 WORKS The most recent research into fasting diets has found that restricting all of your daily eating to a window of eight hours (and fasting for at least 16 hours overnight), makes weight loss easier, even if you don’t change what you consume. Slotting all your daily food intake into this smaller window seems to activate the body’s brown fat – the type that burns kilojoules effectively. Restricting your eating hours…

THIS MONTH WE RE MAKING... Sardines with Sauce ‘Vierge’ 1. Lightly brush 6 sardines (filleted into 12 pieces) with 100ml olive oil. Heat up a griddle pan and cook them, skin-side down, for 2 min on each side. Set aside. 2. To make the sauce, gently warm together 2 large plum tomatoes (seeds removed and flesh diced), a little olive oil, 1 shallot (finely chopped) and 6 coriander seeds (ground), with a little salt and pepper for around 2 min. Stir in 1 tbsp of chopped flat-leaf parsley and a handful of chopped basil. 3. Divide a small bag of mixed salad leaves between 4 plates; set 3 sardine fillets on top of each and spoon over the sauce. Serve with lemon wedges. ROSY DELIGHT ZANDVLIET SHIRAZ ROSÉ When looking…

SLOW-ROASTED LAMB WITH PRESERVED LEMONS AND PICKLED RADISHES SERVES 10 READY IN 4 HR 30 MIN + MARINATING 3 preserved lemons, centres scooped out and discarded, skin roughly chopped 4 tbsp harissa paste 1 whole lamb shoulder, weighing approximately 2,2-4kg 4 shallots, peeled and halved 200ml white wine 1,2kg baby potatoes, peeled and halved 2 bulbs fennel, quartered Chopped parsley, to serve For the pickled radishes 80ml vinegar 50g sugar 300g radishes, halved 3 fronds dill 1 Preheat oven to 200°C. Blitz together the preserved lemons and harissa paste in a spice blender, to form a rough paste. Cut incisions in the lamb shoulder and spread over the paste. Leave to marinate for at least 1 hr or overnight. 2 Put shallots, wine and 125ml water in a roasting dish.…

THIS MONTH WE'RE LOVING... Industrial-chic bedroom decor Industrial chic is a decor trend that's still going strong. To nail the feel, we're talking about displaying vintage-style items alongside modern buys, introducing no-fuss design and contrasting textures of sleek metal with old, worn wood. In a bedroom, this slightly edgy, more masculine look works surprisingly well. Start with a neutral colour scheme of white and grey, and add elements of metal through your bed frame or headboard and light fittings. An exposed-brick wall works a treat, and you'll need to feature reclaimed wood – think chunky photo frames or a fun bedside table. Perfect for the job is this Reuben 2 Drawer Pedestal, R1 999, by Cielo, which has both metal and wood elements. ADD TEXTURE WITH FLOOR COVERING Rugs aren't…

MODERN GEOMETRICS Give blush pink a smart makeover from ‘girly’ to modern with contrasting darker shades of navy and emerald green, alongside crisp bursts of geo patterns. Pick bedding that showcases simple geometric prints ’ try find reversible designs, which are great as they allow you to change the look to suit your mood. To up the sophistication, choose sleek furnishings featuring impactful black and glamorous gold accents. Top tip! Mix up textures for a contemporary vibe – think smooth velvets paired with crinkled linen. ABSTRACT SHAPES Give your bedroom a retro Bauhaus-style revival. Introduce abstract shapes in primary colours to a light backdrop for an uplifting interior. Use pale grey on the walls and ceiling, along with light-grey- painted oak flooring to make the space feel larger. Layer fuss-free…

The Casey brothers Johnny, Ed and Liam, as well as their respective clans, spend most of their time together, going from one birthday party or anniversary celebration to the next. The family appears to be happy but, as life often teaches us, some things aren’t always as they seem. After Ed’s wife Cara suffers a concussion that renders her unable to keep mum, life-altering family secrets are spilled. Will the truth tear them apart, or finally give the Caseys a chance to confront their worries? A witty read that brilliantly reveals the messy, complex nature of relationships and family. GROWN UPS BY MARIAN KEYES (PENGUIN BOOKS) ‘The bestselling author offers yet another compelling, funny, and utterly relatable read’ The Vanished Bride BY BELLA ELLIS (HODDER & STOUGHTON) Author…

‘It’s time to roll up your sleeves – no cutting corners’ ARIES 21 MARCH – 19 APRIL One word sums up your stars this month – work. Cut a corner here, slip through a red light there, and you’ll regret it at the end of the day. Remember – the harder you work, the luckier you’ll get. Time to roll up your sleeves and get cracking. Taurus 20 APRIL – 20 MAY You may be quite pleasantly surprised to fnd yourself in the spotlight this April. If you’ve been wondering when the best time might be to make your feelings about someone or something known, wait no more. Go all out. Gemini 21 MAY – 20 JUNE Build special projects slowly, making sure there are no weaknesses or design flaws,…

TALKING ABOUT ...OUR COFFEE HABIT IN THE OFFICE Is coffee bad for you? How many cups a day are too much? We have the answers to these questions and more on p44. PRACTISING ...POSITIVE THINKING Researchers say it helps boost your chances of reaching a ripe old age by 71%! Flip to p12 to check out our eight positivity and happiness tricks. SORTING OUT ...OUR MAKE-UP BAGS But what to chuck and what to keep, you ask? Luckily, on p24, beauty ed Martinique has highlighted the 10 items you need to look fab! COOKING ...CHICKEN DISHES WITH A TWIST Take a look at the five inspired recipes we’ve rounded up just for you (p62).…

‘You’re never free of self-doubt, no matter how well things are going’ Anna Kendrick, 34, landed her first acting role on a Broadway stage when she was just 12 years old. Her role as Natalie Keener in the comedy drama Up in the Air launched her onto our screens and into our hearts, and even earned her an Academy Award nomination. She went on to star in box-office hits like Pitch Perfect and Into the Woods. Now, she’s reprising her role as Poppy in Trolls World Tour, the second film in the popular animated franchise. On an animated film, you get to have fun. In a recording studio, there’s almost no limit to the number of takes you can do, so I can go on for hours. I feel like…

We all have those days when we don’t eat as healthily as we should. Maybe you have an extra biscuit with your cup of tea, a few squares of chocolate at your desk at work. But not so long ago, when I felt my willpower waiver, I’d gorge on whole cakes, an entire loaf of bread and multiple packets of chips – and no matter how full I was, I just kept going. As a child, I was chubby and even though my parents told me it was puppy fat, I only got bigger in my teens. I had a sweet tooth, so I’d spend my pocket money on sweets. I knew I was heavier than other girls my age; while my friends wore crop tops, I hid my shape…

1. LIGHT BASE We hear a lot about ‘miracle’ BB and CC creams these days, but many are just foundation by another name. Go straight for the real thing with L’Oréal Infallible 24H Fresh Wear Foundation, R219,95. It’s got just enough spreadable, dewy coverage to wash over any uneven bits and mild redness that you may want to disguise, but is sheer enough to look like your own skin. 2. CHOCOLATE KOHL LINER Unless black liquid liner is your signature look (in which case, rock on), chocolate kohl is a friendlier choice for most of us. Go for a soft crayon that’s simple to use and gives subtle definition. Draw as close to eyelashes as you can, then smudge around a little to soften. Gosh Velvet Touch Waterproof Eyeliner in…

While moving is good to prevent varicose veins, there are certain exercises that are better than others. DO WALK This is a low-impact physical activity that stretches and strengthens your calf muscles, helping to improve blood flow. DON’T RUN The hard surface can put a lot of strain and pressure on your legs and joints, and this can aggravate varicose veins, which will make them swell. DO BODY-WEIGHT EXERCISES  Circulation-boosting moves, such as calf pumps, side leg lifts and ankle rotations can assist in relieving uncomfortable symptoms. DON’T LIFT WEIGHTS Heavy lifting and straining increases pressure in the abdominal area, impeding blood flowing to the heart, which then pools down your legs.…

CAFFEINE IS ADDICTIVE ‘It’s only addictive like TV is addictive, but this is not true addiction,’ suggests Rob. ‘When regular caffeine consumption is abruptly ceased, you may experience headache or drowsiness for a day or so.’ CAFFEINE IS BAD FOR MY HEART ‘Large-scale studies show that caffeine consumption does not increase the risk of cardiovascular disease, raise your cholesterol levels or cause an irregular heartbeat,’ Rob adds. COFFEE IS DEHYDRATING Apparently, though widely believed, this is not the case, according to Rob. ‘It is a mild diuretic and can make you need to urinate more, but the fluid content itself tends to offset the effects of losses.’…

Don’t feel confident or sexy? You’re not alone ' a survey revealed that 42% of women say modern life keeps getting in the way of them having sex, while 32% admit that body hangups were a ma›or stumbling block. 'Many women have had their self-esteem impacted by their sex lives,’ says relationship expert Dr Pam Spurr. 'Such issues may be insignificant to an outsider but, to any woman going through vaginal laxity, feeling overweight or having body-image anxiety, it feels pretty traumatic.’ So, if you’re part of the 75% who want more action between the sheets, here’s how to start feeling sexier again ' fast! PRACTISE OPEN COMMUNICATION Talking is key for a steamier love life. ‘If you don’t feel listened to, respected or important, then it’s natural to respond…

BREAKFAST 2 poached eggs on wilted spinach, followed by a banana. 2 slices of German-style dark rye bread with 60g light soft cheese, plus a bowl of blueberries. A bowl of porridge (40g oats, 220ml low-fat milk) with strawberries. BRUNCH A baguette filled with 1 free-range egg and roasted tomato; a pot of Activia strawberry yoghurt; and 2 mini mandarins. 2 poached eggs on spinach, plus a banana, and a sausage and tomato sandwich (made up of 2 slices of wholewheat bread, 2 chicken sausages, a spread of tomato sauce, and a large sliced tomato). Cold poached salmon fillet with a big handful of watercress, 1 tomato, a slice of German-style rye bread, and 1 tbsp balsamic dressing. LUNCH Baked sweet potato topped with ½ a chopped small avocado, 2…

ROAST CHICKEN WITH HERBY CREAM CHEESE SERVES 4 READY IN 2 HR 25 MIN 180g cream cheese 3 tbsp chopped herbs, such as chives, parsley and basil Zest of 1 lemon 1 medium whole chicken, approximately 1,5kg Olive oil 2 packs radishes, large ones halved 1 pack mixed baby carrots, peeled and the tops trimmed 1 pack baby potatoes Knob of salted butter 6 sprigs lemon thyme (or plain thyme), leaves stripped 1 Heat the oven to 180°C. Prepare the cream cheese by softening in a bowl and folding through the chopped herbs and lemon zest. Set aside. 2 Using your fingers or a soft rubber spatula, carefully separate the chicken skin from the breast – be gentle, as you don’t want to tear the skin. Carefully spoon the herby…

EASTER LEMON CAKE SERVES 12 READY IN 50 MIN 6 large eggs 220g castor sugar 200g cornflour For the filling 140g butter 180g castor sugar Finely grated zest and juice of 2 lemons 2 eggs, beaten 300ml double-thick cream, softly whipped Mini candy-coated chocolate Easter eggs, for decoration 1 Preheat oven to 180°C. Grease and line 3 x 20cm round cake tins. Beat the eggs with the castor sugar until light and fluffy and the whisk leaves a ribbon trail when lifted out of the mix. Sieve the cornflour into the mixture and fold it in gently. Divide the batter between the cake tins and bake for 15-18 min until golden brown and cooked through. 2 While the cakes are baking, prepare the lemon-curd filling. Put the butter, castor sugar,…

Wreaths give all who see them a warm welcome and they play an important role in the Scandinavian home. Every season gives cause to create a new wreath – an autumnal circle of blushing berries, oak leaves and hydrangea blooms is gorgeous (and long-lasting if you use artificial sprigs!). What’s more, it’s easier to make than you might think. You will need Florist’s wire; strip of linen fabric or ribbon; secateurs (pruning shears); scissors. Artificial vine or twigs for the base, rosehip sprigs, blackberry branches, hydrangeas, and oak twigs with leaves and acorns – aside from your local florist’s shop, for stockists of these items, try MRP Home, wantitall.co.za, thelittlestcuttlefish.co.za, and heartdeco.co.za 1. Start out with the wreath base Gather your faux twigs or vine (it’ll be easier the thinner…

Sophia Hardy, 35, lives in this four-bedroom house with husband Tom, 35, and their kids Wilf, two, and Harrison, five. The couple bought this fixer-upper in October 2015. The bathroom, in particular, was extremely dated. There was damp, the window frame was rotten, and the floor sloped, so nothing was level. The old owners had also removed the bath to make room for a double shower – a big problem for the family, as Sophia says, ‘using the shower to bathe two small boys was a struggle!' They decided to reinstall a bath and a smaller separate shower in a family-friendly design.…

FRAMED ART This trick creates a focal point and can be cheaper than artwork. It works best behind a couch, dining table, bed or sideboard to zone or highlight an area. MEMO BOARD Swap a scruffy looking pinboard for one covered in a hero paper. It's a great way to add interest to a neutral wall or relieve an expanse of deep, block colour. UPCYCLED CHEST Make a cheap basic look expensive or revive a dated design. An easy hack for adding drama to your room without overpowering it. HEADBOARD PANEL Make a boutique-hotel-style design feature by hanging a couple of drops of wallpaper behind the bed, making it about 30cm wider than the headboard. GALLERY GRID Hang samples or offcuts in identical frames, using a white mount for a…

…I DREAM ABOUT ACHIEVING IN THE NEAR FUTURE I’d love to combine photography, fashion design, storytelling, and history to create an accessible and visually appealing coffee-table book of Basotho culture. So much African history has been lost over generations to oral tradition or lore, so I’d like to put my research to paper and collaborate with others to do it in the most accurate, exciting and respectful way. …I’M LOOKING FORWARD TO My husband and I can’t wait to welcome our second child to the world very soon. I already have a three-year-old son who keeps me on my toes and I’m excited to bring a second child into our little family unit. Babies always usher in so much joy – it’s a thrilling time for my family. …I’VE ALWAYS…

Nici O’Dowd, 45, is a charity finance director and lives with her partner Adam, 42, and two sons Aidan, 20, and Josh, 16. I had to give my parents a portion of my salary for rent as soon as I started full-time work, but I’d never dream of doing that to my children. Josh is still at school, but Aidan earns a small monthly salary working for a hospice while studying towards a qualification in graphic design. ‘They need to save for the future instead’ He already pays around a third of his monthly earnings towards his car, plus an extra amount for his phone and gym membership every month. If I asked him to pay rent, too, it’d be impossible for him to save in order to have enough…

Whether you’d like to be fitter, learn something new or land a better role at work, chances are you’ve got an aspect of your life that you’d like to improve. But setting a goal and reaching it are two very different things. So, how exactly do you keep that motivation fired up, stay on track and ace your goals? We have advice from the experts to help you reach them... MAKING SACRIFICES As well as thinking about what we want, we need to establish what sacrifices this may entail. ‘We each have a limited amount of time,’ Ruth points out. ‘When we decide to do something – like training for a marathon – and it takes an hour a day, we may feel we can’t fit it in. That’s often…

WE KEEP FIGHTING ABOUT MONEY Q About six months ago, I moved in with my boyfriend and, since then, all we ever seem to do is fight over money. We constantly argue over who has paid for what and which person has spent the most. It’s really getting me down, as it’s all we ever seem to talk about these days. I’m worried for our future – are we simply incompatible? A Money, sex, and even who does more around the house are some of the main bugbears in most couples’ relationships. You should worry if your arguments are escalating and the cause is something that you need extra help with (such as debts), but bickering about who paid for what can be easily solved by getting a joint account,…

QUINOA Pronounced ‘keen-wa’, this protein-packed grain is rich in moisturising amino acids – great if your hair is on the dry side. Paul Mitchell Ultimate Color Repair Shampoo and Conditioner, from R320 each, contain antioxidants that boost hair’s hydration and protect against colour fade and damage due to UV exposure. Oh hey, silky locks. GRAPE Yes, red wine is good for your face! The skin of red grapes contains a key anti-ageing ingredient called resveratrol, which provides serious defence against those evil forces of the environment – free radicals. Theravine Balancing Pinotage Face Oil, from R322, makes use of locally sourced Pinotage grape cultivars – a daily dose of this oil will supply your complexion with the nutrients to protect it from harmful UV rays and to improve overall radiance.…

EASY DOES IT Pretty by Flormar Essential Nail Enamel in Hot Coral, R29,95 This quick-drying coral pink polish is formulated with long-lasting 'technology', so the colour will be as punchy after a week. Use on your toes for the ultimate low-maintenance pedi. SUNNY SIDE UP Mavala Nail Color Cream in Orange Sherbet, RRSP R94 Halfway between a neon and a pastel, this sherbet orange delivers plenty of pigment in one coat. Because nail health comes first with Mavala, all its polishes form tiny air pockets to let nails breathe and minimise damage. HAPPY HUE Morgan Taylor Professional Nail Lacquer in Glow Like A Star, RRSP R163 Yellow nails are making a serious comeback and the key is to pick the right shade. To be bang on-trend, look for striking, canary…

3 FAST HACKS FOR INSTANT ENERGY 1. LISTEN TO MUSIC Feeling dazed at your desk? Consider listening to music while you work. One study revealed that employees who had headphones on while they worked were 10% more productive than others. 2. EAT BRAN FOR BREAKFAST Consuming a high-fibre meal might help you feel more awake. A Cardiff University study found that people who ate high-fibre cereal in the morning showed a 10% reduction in fatigue, lower incidence of depression, and better cognitive skills. 3. HAVE A PIECE OF GUM In a 2012 study, people who chewed gum for 15 minutes felt more alert than those who didn’t. ‘Chewing gum increases heart rate, which increases blood flow to the brain,’ says researcher Andy Smith. Mint is the ideal flavour as it…

We’re continually bombarded with research on coffee, and caffeine in general, but very rarely is it all one-sided. While scientists from the National Institutes of Health in the US reckon six cups of coffee a day could help us live longer, expert reports published in the journal Sleep found that just two cups of java a day can leave you struggling to sleep for years, which results in both mental and physical health problems. So, what’s the truth then? Nutritionist Rob Hobson helps us get to the bottom of this big old coffee confusion. WHAT IS CAFFEINE? Caffeine is a naturally occurring substance (an alkaloid) that is found in the leaves, seeds and fruits of more than 63 plant species. HOW MUCH IS ENOUGH? Food-safety experts advise a daily limit…

Squats are all about buns of steel, right? Well, actually this popular lower-body exercise can do much more than leave you with a pert derrière. Squats target your whole leg, particularly your quads, and your core. In fact, if you want squats to be properly booty-focused, personal trainer and health writer Lucy Gornall recommends activating your glutes before you begin – do a basic squat with a resistance band – or placing your toes on a slightly raised platform. But squats don’t just make you look toned; they’re good for your whole body, too! ‘Squats help strengthen ligaments and enhance flexibility. They increase the range of motion in our hips and ankles and improve our balance,’ says Lucy. We’ve included six squat variations to target every bit of you –…

COFFEE Why do you crave a kick-start cup of coffee in the morning? It’s because the caffeine releases adrenaline – the hormone that makes you feel more alert – into your bloodstream. It also boosts blood circulation to your brain, helping improve concentration. Just make sure you eat breakfast first – a latte on an empty stomach may overload your central nervous system, making you jittery. CELERY As stress levels and blood pressures rise at work, munch on these green sticks. Celery contains potassium, known to help lower sodium levels (a sign of high blood pressure and stress). What's more, at 25 kilojoules a pop, they won’t ruin your appetite. MACKEREL In need of a brain boost in the afternoon? Be sure to tuck into a mackerel salad at lunch,…

I'M REALLY CONCERNED ABOUT MY DAD Q My father has been a lifelong heavy drinker. My late mother did her best to control it, but since she passed away, no one is there to stop him from overindulging now. Lately, he's been confused and telling stories that I know aren’t true, which has made me concerned about his mental state. My brother thinks that I’m just fussing. Will his GP speak to me? A While his GP won’t discuss any details with you about your father's health without your father’s consent, he will still want to know about any symptoms, so yes, do get in touch with him. What you're describing sounds like Wernicke-Korsakoff syndrome, a type of brain damage that occurs after chronic alcohol abuse. It is caused by low…

Stacy Turner, 46, and her husband Adrian, 45, bought their three-bedroom home in July 2002, where they now live with their two children, Tyler, 22, and Dylan, 14. The couple knew they had a fixer-upper on their hands, as the house’s layout was disjointed, doorways were blocked up and the only access to the kitchen from the front was through the lounge and dining room. They set about reverting to the property’s original layout, eventually knocking out two walls between the kitchen, dining room and lounge to create a spacious open-plan area with a sense of light, airiness and better flow.…