Innholdsfortegnelse for Spring 2018 i Woman&Home Feel Good You

The start of spring invariably brings an urge for a change of habits and, as we emerge from our winter chrysalis, two things become clear: it’s high time to ditch hibernation and instead spend more time socialising and getting out in the great outdoors again. As I write we’ve just had the coldest winter on record but the great British public would not be bowed, and we made our way to work in appalling conditions in true Dunkirk spirit, which had a knock-on-effect I felt very inspired by. Instead of passing solitary silent people, we actually made eye contact, started talking to one another and helping each other out when we slid down the street: very life-affirming! The received wisdom has been that we all crave alone time to decompress…

1 Breathe in bed “We experience a rise in cortisol (one of the stress hormones) as a natural part of the sleep/wake cycle,” explains pharmacist Shabir Daya of victoriahealth.com. “So, wake yourself up slowly, connecting to your breath. Lie on your back, feet hip-width apart, arms loosely by your sides, palms facing the ceiling, with your chin level so you can relax your neck. Slowly inhale and exhale 10 times, before bringing your legs together, arms up over your head for a big stretch. Slowly open your eyes before getting up.” 2 Rub yourself awake Simple self-acupressure treatments can help relieve feelings of tiredness, help you focus and feel energised. Try lightly tapping the top of your head; rub the back of your neck; massage each hand between your thumb…

Tighter, firmer, higher and fuller? Don’t we all want a bit of that? While it’s undeniable there is a slip of support that affects everything from muscle to collagen, there are a few genius top-to-toe beauty investments that no one else need know about that can make us feel more in charge of our ageing destiny. Hurrah for that! Get the knee perk New laser tech tackles ninkles (wrinkles above the knee) to help stimulate collagen production that slows with age. Therapist Debbie Thomas has launched her DNA Laser Ninkles Treatment that tackles the problem with a short-wave and long-wave YAG laser. No matter how much you exercise, collagen depletion affects the skin above the knees with age, and laser helps boost collagen production. Need to know Pain-free, three to…

1 Wind down Just as perfume has the power to energise, it can also calm and soothe. Notes to look out for include cinnamon, which has been linked in studies to reduced frustration in drivers, and conjures up positive memories of cosy days in and baking. Lavender is a known natural de-stresser, while heady, herbal notes like rosemary and woods are often included for their relaxing properties. Try the classic L’Occitane Lavender Eau de Cologne, £46, or go luxe with Frédéric Malle’s masterful new Portrait of A Lady Hair Mist, £125, with cinnamon, sandalwood and rose. 2 Perk up You’ve probably heard that our nigh-universal love of vanilla is nostalgia for mother’s milk, but what other notes have a feel-good factor for all? “The fresh family is always a great…

Must I give up carbs? I love bread and pasta and I’d really miss them… I seem to be in the minority having a sandwich for lunch these days. Despite what the growing army of wellness bloggers and lifestyle gurus would have us believe, carbs are not bad for us. In the UK we tend to eat the wrong type – highly refined and processed carbs, which have been stripped of their nutrients and fibre, but are full of fat, salt and/or sugar. Experts agree that carbs are an important part of a healthy balanced diet, so don’t cut them out – opt for low-GI, fibre-rich carbs, like wholemeal bread, beans and pulses, and wholegrain cereals. IS HIGH FAT NOW OK? I saw a report that we should all go…

Do you frequently feel tired, sluggish and bloated? Does your hair look dull and lifeless, your skin lack sparkle and is the waistband on your jeans a little too tight? If you answered yes to one or more of these questions, it could be a sign that your system is in need of a springclean. Late nights, stress, processed food and too much alcohol can overload the liver, kidneys and digestive tract, which are responsible for removing toxins, leaving them in need of a well-earned rest. Our 48-hour detox plan doesn’t involve any fasting, purging or complicated food-combining regimens – it’s based around fresh, nutritious, cleansing and restorative foods that are easy to digest. It’s designed to boost your intake of antioxidants and beneficial gut bacteria, which help combat the…

FIGS A source of fibre and iron, enhance the energyboosting aspect by mixing a couple of fresh figs with 1tbsp natural yogurt or enjoy 3-4 dried figs with a few (10 or less) almonds. Peanut butter slices Cut an apple into 6 slices and lightly spread each slice with peanut butter. It won’t break the calorie bank and packs a sufficient fat and fibre punch to keep the mid-afternoon munchies at bay. SALTED POPCORN A good source of wholegrain and vitamins, popcorn is an excellent substitute for highercal snacks such as crisps and biscuits. SPICY ROASTED CHICKPEAS Chickpeas are a great source of energising vitamin B and magnesium. Drizzle 1tbsp olive oil over a can of drained chickpeas and season with salt, pepper, cumin and chilli. Bake in the oven…

GET THE PLANK RIGHT This simple exercise is so effective! Holding your body stiff as a board develops strength in the core – the muscles that connect the upper and lower body – as well as shoulders, arms and glutes. This is a static exercise, so your body stays in one position for the whole time. HOW TO: Get into a “press-up” position. Bend your elbows and rest your weight on your forearms with elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. You can keep your palms flat on the floor or clasp hands together if that feels easier. Your body should form a straight line from shoulders to ankles. GET-IT-RIGHT TIPS: Engage your core by imagining your belly button pulling in towards…

When lifting weights, many people contract their muscles slowly then release more quickly. If you do it slowly in both directions, you’re maximising each move. Lift and lower to a 5-second count in each direction. Unless your workout is really long or tough, you don’t need a sports drink with electrolytes; water is fine. If you’re dehydrated, your muscles may cramp so have a drink every 10-20 minutes during your routine. Try to work out at the time you have the most energy. So if you perk up as the day goes on, plan your activities in the afternoon or evening. It’s better to run twice a week consistently than to run half a dozen times and then to not run for the next three weeks. Holding a stretch before…

Around one in six people in the UK is deaf or hard of hearing; the most common cause of hearing loss is ageing, but being exposed to loud noise is behind increasing numbers of young people losing their hearing. It’s easy not to notice at first – background noises start to sound blurry, you can’t make out quiet voices, then you have difficulties hearing what people are saying if there’s background chatter and have to concentrate really hard, paying more attention to people’s lip movements and expressions. CAN YOU HEAR PROPERLY? Try answering these NHS questions: Do people seem to mumble rather than speak clearly to you? Do people often have to repeat things for you? Do you have difficulty understanding what is being said in noisy places, even though…

1 Give kind comments The people we care about the most are often the ones we forget to be kind to. But just a few kind words can change everything. Tell your friends you love spending time with them. Tell your partner they are the love of your life. Tell your parents how much their support means to you. Tell your brother or sister you feel lucky to have them. 2 Be kind to unkind people It’s the reason we often feel worse after an argument – being unkind, or being around unkindness, brings us down. If someone is being rude or angry, try to respond with kindness. It can change their attitude and help them see the world as a lovely place again. Choosing to fight unkindness with kindness…

Fruit and veg slash depression risk A new US study indicates that a steady diet of fruits, vegetables and wholegrains can cut your risk of depression by over 10%. While it’s no secret that a healthy diet can benefit us in all sorts of ways, new science suggests that vegetables and grains introduce “good” bacteria that can secrete neurotransmitters powerful enough to rival the effects of Prozac. And there are other benefits too: the DASH diet (which includes fruits, veg, nuts, fish and wholegrains) lowers blood pressure and boosts energy. Now there’s more and more research to back up what you’ve been told since childhood: fruits and vegetables are in; processed foods and sugar are no substitute. A CUPPA A DAY KEEPS THE DOCTOR AWAY Women who regularly drink tea…

Inflamm-ageing – it’s the buzzword in modern ageing science. Bad food and modern lifestyles are setting us on fire inside, causing chronic inflammation. Scientists believe that diseases such as cancer, heart disease, diabetes, Alzheimer’s and arthritis may be linked by this one underlying condition. Dr Daniel Sister, an expert in hormones and anti-ageing, says it’s impossible to overstate the importance of inflammation when it comes to health and youthfulness. “Why are we obsessed with antioxidants?” he says. “Because of their role in fighting inflammation. Why are we so interested in telomeres, the caps on the end of our chromosomes that protect our DNA? Because inflammation damages them, causing ageing. Why do we get joint pain as we age? Inflammation.” Inflammation is even a cause of skin ageing, as it destroys…

Studies have shown that turmeric may cut down psoriasis flare-ups. It doesn’t matter whether you try it as an ingredient in your cooking or as a supplement. Need a little calm? Play music! The body’s internal rhythms entrain to the external rhythms of the music, like when you go to the sea and your heart rate slows and moves closer to the pace of the ocean. If the menopause is making you feel ratty all the time, try taking magnesium – its muscles and nerve-relaxing properties can help with mood swings. Japanese research has shown that people with depression who sniffed citrus fragrance were able to lower their dose of antidepressants; the scent helped normalise hormone levels. Keep peppermints in your bag They are a good pick-me-up, can ease ill-timed…

FGY sits down with The Voice make-up artist Elizabeth Rita for a little backstage know-how on how to apply make up and look your very best… Q What is the best way to update your make-up? A If you’re stuck in a bit of a rut and have had the same make-up routine for a few years, there are two easy, cheeky ways of updating it. First of all, mascara. Most people stick with the safety of black but a really lovely brown or trendy navy is a discreet yet beautiful way to update your everyday look. Next, let’s talk brows. Eyebrows are big right now so make the most of them. I’m not suggesting anything radical, but making them a bit fuller or shaping them to frame your eyes…

COLOUR ME BEAUTIFUL Did you know 80% of women colour their hair at home? Most of us have good old greys to thank for that – the salon’s the place for a creative balayage job, but when wiry whites emerge a fortnight later, DIY action is required. Generally home dyeing is a pretty unsexy business, but new Josh Wood Colour is a hyper-desirable range of gentle permanent colour, root touchups and haircare tailored to you via a digi-consultation tool (joshwoodcolour.com). Elsewhere, colour enhancers are having a moment too. For brunettes there’s Charles Worthington ColourPlex Toning Blue Shampoo, £7.99, which knocks out irritating orange-ness, while blondes can go icy for 3-5 washes with Christophe Robin Shade Variation Baby Blonde, £37. FGY Are your feet ready for an open-toed outing? Mine neither,…

PER SERVING 280 calories, 16g fat (3g saturated), 111g carbohydrate COOK’S TIP Although the acid acts to “cook” the fish, it’s important, for both safety and flavour, that your fish is very fresh – it should smell clean with no fishy odour. PER SERVING 390-260 calories, 16-10.5g fat (5.5-4g saturated), 36-24g carbohydrate Chickpea pancakes with ricotta and tomato Easy/Prepare ahead Ready in 20 mins Makes 4-6, depending on the size of your pan 250g gram/chickpea flour2tbsp olive oil, plus extra1tbsp herbes de Provence1tbsp chilli flakes1tsp sea salt2 free-range egg whites250g ricotta cheese175g small tomatoes, halved or quartered fresh basil leaves 1 Put the flour in a large bowl. Whisk in 450ml cold water, the oil, herbs, chilli and salt. Beat the egg whites until stiff then fold into the batter.…

TOP UP YOUR IRON LEVELS Symptoms of iron deficiency can range from dizziness and fatigue to heart palpitations, so it’s important to have an iron-rich diet. But iron is doubly important for women, due to factors like menstruation and pregnancy – research shows that women require more than twice the amount of iron as men from the ages 19-50! 1 Not all iron is the same There are two distinct kinds of dietary iron, called heme iron and non-heme iron. The former comes from meat-based food products, while the latter comes from plant-based meals. Many people opt for non-heme sources of iron as a healthier bet, but this type is harder to absorb, which means those beans, peas and lentils may not be helping you as much as they potentially…

Every day, you need to do 15 minutes of incidental exercise, plus an upper body and a lower body stretch. In addition, each week you need to include: 2 x 30-minute workouts and 2 x 5-minute tone-ups to maintain flexibility 30+ minute workouts Perfect for boosting your energy and metabolism, burning calories and toning muscles, a few longer workouts should make your weekly to-do list. The rise in feel-good endorphins will help to make you feel on top of your game. .If you’re heading to the gym… Good classes for maximum fitness benefits and energy boosting include those that get the heart pumping, such as: Spinning Circuits Aerobics/Zumba A 30-40 minute stint on cardiovascular machines, such as the cross trainer, treadmill, bike and rower, will all work well to get…

Britain has one of the highest prevalence of hay fever in the world, with about 18 million sufferers. Many people are getting hay fever for the first time at an older age, with some people starting to have symptoms in their fifties. The pollen season is also getting longer, with wetter, warmer and possibly earlier springs. Stinging eyes, blocked or streaming noses, endless sneezing – hay fever symptoms are pretty horrendous and it’s all down to your immune system reacting to pollen as if it were poison. Sometimes the respiratory passages in the chest are affected, too, causing wheezing and discomfort. Many can control their hay fever with medications, such as antihistamines and nasal corticosteroids, but quite a few people struggle with side effects that are attributed to these medications,…

VITAMIN GUMMIES: WATCH INTAKE What began as a children’s craze has spread to adult nutrition regimens as well: fruit-flavoured gummy vitamins have taken over the market, from daily necessities like calcium and vitamin C to antenatal supplements. But recent evidence suggests that these candy-like gummies are indeed too good to be true. Almost all brands contain sugar, and in some, sugar content can rival the levels of actual nutrients. The New York Times found that to replicate the amount of vitamin C you’d receive in one Nature Made 1,000 milligram pill, you’d have to take eight Nature Made gummy vitamins – at around 1g of sugar each. “The biggest issue with taking these vitamins is inadvertently increasing your sugar intake,” says Professor Harry McArdle of the University of Aberdeen. Dental…

PRACTISE STARTING EACH DAY WELL Making a good start to the morning is a form of momentum, giving you the energy and control you need to have a good day. Begin the morning in a stressed rush, and that will set the tone for the next few hours. Try getting up at least 30 minutes earlier than necessary, preferably before your partner and children, so you have some quiet time to yourself – you can do some yoga stretches or meditation, or just sit with a cup of tea and reflect on the day ahead. Sorting what you’re going to wear the night before, including accessories, and locating the papers and other items you need, all helps you to start on a positive note every day. SLOW DOWN AND LISTEN…

We overlook human touch as a form of therapy. The next time you’re feeling a little wonky, reach out to your partner, a family member or a friend and share a quick embrace. If you’ve had a bad day, take a shower when you get home to “clean away” any negativity. Alternate warm then cold water to help increase your circulation and give you a lift. Feeling low? Tidy up the garden or go for a walk… any activity that helps break your routine and gives you a sense of achievement will do the trick. Pay attention to what you can see, hear and feel too. At the end of the day, look back and find three things that went well. Reflect on them and revisit those good feelings. It’s…

MY EXERCISE ROUTINE… You’ll never find me at the gym or with a personal trainer because I’d never keep it up, but I do enjoy yoga. It’s great because it helps me let go of my worries and keeps my mind calm. I also try to do two big walks a week; as long as I can keep active in some way, I feel good. MY DIET… I’m lucky I live with the most amazing chef [Lisa’s partner John Torode], but I try to eat everything in moderation. I’ve never said, “I’m not going to eat bread”, but I don’t drink a lot and I don’t eat too much of anything. The only thing we don’t have in our house is crisps – I can’t even remember the last time…

1 GET A BETTER VIT HIT Sugar might be a health baddie, but that doesn’t mean we should stop eating natural sugars from vitamin-rich fruit. The latest expert advice is to add fruit to savoury dishes. This will give you all its nutrients while lowering the glycaemic index, so preventing a sugar spike and giving you more balanced blood sugar (energy) levels. Try throwing together roasted fennel, beetroot and apple; add pears to a tomato and cucumber salad; sprinkle pomegranate seeds onto baked aubergine, or add dried fruit to Middle Eastern-inspired dishes. 2 GO ON THE REBOUND Off the back of the hugely popular adult colouring in phenomenon, the trend for us to unleash our “inner child” continues with rebounding and trampolining. Pelvic floors notwithstanding, it’s fun, can burn up…

Most of us suffer from the odd aversion to heights, flying or spiders. But if there is one thing that is giving you acute anxiety, do seek help. I have noticed that a fear of motorway driving has crept up on me and I now have consistent panic attacks when I get to fast roads. “On a daily basis we are bombarded with phones, beeps and interruptions, which all accumulate stress,” explains hypnotherapist Fiona Austin. “Anxiety is basically your self kicking back.” Fiona asks me how it would feel if I weren’t anxious – what I would wear, how I would approach my car – and she assigns me a toolkit to use each time I drive. My kit consists of: creating a positive space in my car punctuated by…

Vibrant colour or something more subtle… it’s your call how to wear the latest shades GO BOLD with colour-pop eyes There are comfortable ways to do colourful eyes – think of detail, a flash of indigo on your upper lids or inner corners, or go a little further and quickly smudge a plum liner with your finger before it sets for the easiest smoky eye. Darker shades are less “look at me” but vibrant colours are more fun – your call. However you wear colour, the only other shades on your face should be conceivably natural. It’s the simplicity of the other make-up that makes this look cool, not retro. Which shade suits me? BLUE EYES Navy or moss green will make natural blues look extra bright. Try The Body…

For curlier, flirtier lashes, heat your lash curler with a hair dryer for five to eight seconds before curling them. Do take care they’re not too hot! It’s easy to forget about your elbows, but they need just as much protection and care as other parts of your body. Cure dry elbows by massaging Bio-Oil onto them daily. You’ll see and feel softer elbows in only a couple of days. When applying blusher, spin the brush in small, light circles from the apple of your cheek up to your hairline – it’ll give a flawless airbrushed look. When it’s chilly in your bathroom in the morning, don’t be tempted to crank up the temperature in the shower: hot water followed by cool, dry air leads to rough skin. Small eyes?…

WHAT ARE ITS AIMS? “If intensive weight management is sustainable as part of routine NHS care, we hope that the National Institute for Health and Care Excellence will issue new guidelines for the management of diabetes,” says Professor Taylor. Late-onset diabetes, or Type 2, is relentless, unremitting and lasts for life. At least that’s what doctors always thought. But in the past few years, there has been a quiet turnaround in thinking, thanks to a growing number of studies that suggest the tantalising possibility that diabetes can be put into permanent remission within a matter of weeks. How? By drastically cutting calories and reducing weight by 15-20%. So exciting is this prospect that Diabetes UK is funding a large ongoing study to the tune of £2.4m to test it out.…

Add spices and herbs to your meals. Foods full of flavour are more likely to prevent you from overeating, as the meal tastes more satisfying. Even if you’re not trying to lose weight, keeping a food diary for a few days in a row every month can help make sure you’re eating healthily most of the time. When you’re trying to stick to smaller portions, visual cues can help – your serving of meat or fish should be the size of a deck of cards, and potato, rice or pasta should be about the size of a traditional light bulb. Keep up your water intake! It can boost metabolism by 24-30% over a period of 1-1.5 hours. Drink it half an hour before meals to stave hunger. Avocado oil is…

I was always quite sporty as a kid. I was on the school netball team and I loved doing cross-country runs. At home, healthy eating was a big thing too; we didn’t have fizzy drinks or sweets or anything like that. In fact, those things were such a luxury that every time my sister and I went to our grandma’s house, she’d give us a heap of sugar and we could hardly believe it! I started going to the gym in my early twenties, but it wasn’t until I discovered weight training several years later that I really found my stride. I’d always tried to stay away from weights for fear of looking like the Incredible Hulk, but I now know that when you combine it with cardio and HIIT…

Jump the stairs Stand at the base of a flight of stairs and do 10 star jumps then march all the way to the top and then back down. Then do 9 star jumps and repeat; then perform 8, then 7 and so on. The key is to learn the One Move Body Toner (below) – it’s going to be the best workout for your body, as this sideways movement accesses all the troublesome zones: arms, thighs, waist, abs and bottom. The more toned your muscles are, the more your body burns more calories around the clock, so squeeze in this workout before you head off to dinner and you can eat guilt free knowing your body is a calorieburning machine. There’s no need to change into workout gear to…

Asthmatics should take care when taking aspirin or ibuprofen. As little as one tablet can trigger an attack and cause breathing problems. If you are worried, contact your GP. Smelly feet are often caused by the same bacteria as those that produce acne. Check your soles. If they are whitish with tiny holes on the surface, you’ve got the tell-tale bacteria. Blitz with a thin layer of Oxy 10 acne cream. If you suffer from heartburn, cut down on your portion size. Try to eat four or five small meals a day instead of three large ones; it will help your digestive system. Having sudden dandruff? There is no specific reason as to why we get it. There may be an overgrowth of fungus or you may have dry skin.…

How kind are you? From something as simple as a smile, checking on an elderly neighbour, giving up your seat or talking to someone in need, just one small gesture can transform someone else’s life – and your own. Tap into the helper high Research has shown that the act of giving or helping can give you a lift yourself. It can increase serotonin, the feel-good chemical in your brain, boost energy levels and happiness, and decrease anxiety and stress. Studies by happiness researcher and author of The Happiness Advantage, Shawn Achor, showed that if you perform random acts of kindness for two minutes a day for 21 days, you can retrain your brain to be more positive. It’s in our DNA “We’re actually genetically wired to be kind. We…

You know when you think of the phrase – Reach Your Potential – what do you think of? The first time it meant anything to me was 15 years ago when I suffered my first of three heart attacks. And, looking back, it was the ability to visualise my potential that helped save my life. My heart attacks came out of the blue, caused by a very rare heart condition called SCAD. Traumatic for me but even more so for my family, who were just as afraid of the fragility of my life as I was. I’m now apparently prone to heart attacks and strokes, which perhaps explains why seeing my potential life is so critical to me. At the time of my first attack, I was 36 years old…