Innholdsfortegnelse for May 2019 i Woman&Home Feel Good You

Forget Christmas – for me, summer is the “most wonderful time of the year”. It’s warmer, eating al fresco is becoming more acceptable and getting active in the morning is so much easier than in the winter. Plus, my sandals are slowly starting to make an appearance. Post-winter, though, feet can look a little weary. I took our beauty team’s advice from p66 and gave them a spruce-up. If, like me, you’re spending more time outside, make sure you’re sun savvy. We have a six-page stress-free sun guide on p96 – I couldn’t believe that 62% of us are applying sun cream in the wrong way! Warmer months also mean we’re flashing the flesh in T-shirts and vests. If you wish your arms had a little less wobble – don’t…

Do you get that sinking feeling every time another email pops up on your phone? An out-of-control inbox can be enough to drive the most calm of us to our third espresso of the morning – a study by Loughborough University found that measurements of heart rate, blood pressure and the stress hormone cortisol were shown to peak at points in the day when people’s inboxes were fullest. So here’s how to get a handle on your inbox. All it takes is five minutes a week… ✢ DEVELOP A SCHEDULE It takes workers a third longer to complete a task if they’re interrupted by emails.* So establish a routine for when you check emails. A study by the University of British Columbia found that limiting it to three times per…

246 CALORIES PER SLICE Mango cheesecake with toasted coconut As light as a feather, this cheesecake will leave you dreaming of holidays… Serves 10 150g ginger nut biscuits30g butter, melted5g fresh ginger, peeled and grated125g golden caster sugar200g cream cheese280g 0% fat Greek yogurt3 medium eggs, separatedGrated zest and juice of 1 lime1tbsp cornflourflesh of 2 medium ripe mangoesjuice of 1 lemon3 gelatine leaves, soaked in cold water for 5 mins, then any excess water squeezed out10g dried coconut flakes20g blueberries 1 Preheat the oven to 180C/Gas Mark 4. Grease and line a 20cm round springform tin. Blitz the biscuits in a food processor or put in a sealed plastic bag and crush using a rolling pin. Add the melted butter and ginger and mix to combine. Tip into the…

Each recipe serves one. Simply multiply the portions for the number of people eating. Leek quiche By using fine semolina flour, you can create a filling that holds its shape and eliminate the eggs. ½ sheet of shortcrust pastry½ onion, diced½ leek, roughly chopped½ vegetable stock cube½ mug of boiling water¼ mug of semolina flourOlive oilSalt and pepper 1 Preheat oven to 190C. Line a small ovenproof dish about 14cm in diameter with shortcrust pastry. 2 Season and pan-fry onion and leek in a splash of olive oil over a medium heat for 5 minutes until softened. 3 Remove a quarter of the leek and set to one side for later. Dissolve the stock cube in the boiling water and add to the pan along with semolina flour. Remove from…

The sun is finally starting to come out, which, sartorially speaking, dictates shorter hemlines, oversized eyewear and barely-there footwear. From embroidered platforms to nautical rope sandals, this season’s soles abound with look-at-me embellishments. A pleasing way to elevate an outfit, but unforgiving on unloved feet. However, with a little effort, it is entirely possible to enhance the look of your feet – a treat for the mind, body and sole. 5 steps to perfect summer feet We quizzed famed podiatrist Margaret Dabbs on her insider tips for creating the ultimate at-home pedicure. When it comes to treating feet, there’s nothing she hasn’t dealt with. 1 I recommend you do all the dirty work first. Remove any old polish, then use a crystal file to shape the nails straight across and…

✢ SYNRGY LIIT, DAVID LLOYD (NATIONWIDE) From April 2019 David Lloyd is introducing a new, low-intensity interval training class, following demand from its members. Using its Synrgy 360 frame, expect a full-body workout without the plyometrics or impact on joints. ✢ SIGNATURE BARRE CLASSES, BARRECORE (LONDON, BRISTOL, ALDERLEY EDGE, HALE AND ONLINE) Ballet-inspired toning, fat-burning and muscle-sculpting without the intense cardio and impact. ✢ REFORMER PILATES, VIRGIN ACTIVE (NATIONWIDE) Lengthen, tone and strengthen with this whole-body workout that’s easy on your joints. ✢ LOW IMPACT, FLY LDN (LONDON) Combining TRX, kettlebells and hand weights with stretching, Fly Ldn slows the pace down, increases the weights and delivers interval training without the impact.…

Dear Reader Thank you for buying the latest issue of Feel Good You. If you’ve enjoyed reading it, why not think about taking out a subscription – you’ll save money and enjoy the convenience of home delivery! You can look forward to inspiring health and wellbeing ideas every two months to motivate you to feel fabulous every day. As a subscriber, you can enjoy access to exclusive benefits, including unique giveaways and unmissable prices. All you have to do is fill in the form, or visit womanandhome.co.uk/22AX to subscribe. Feel Good You Monthly extras Exclusive to subscribers. Every month enjoy new offers, giveaways and prizes at mymagazinerewards.co.uk – with access to our FREE rewards, your subscription will pay for itself in no time† Join at mymagazinerewards.co.uk/fgy T&Cs apply. SAVE UP…

Denise Palmer-Davies, 40, would come to regret her sun-loving youth… “When I was about 15, being tanned was everything. I used to hire a sunbed for one month at a time, which would go over my bed, and my sister and I would go on it every night. I then used to go on sunbeds at any opportunity, even working in a sunbed shop when I was a student. On holiday, I would apply oil without using an SPF, and sunbathe all day long. About four years ago, I noticed I had a small mole, which was flat rather than raised, which kept on growing. After about a year, I went to see my GP, but I was told it was nothing. I went back again after having my second…

Seaweed may not be the most appetising-looking food. But the Japanese have been enjoying “nori” for thousands of years, and they’re currently No.1 in global life-expectancy rankings. So is it down to all the seaweed they eat? With a massive increase in seaweed-based food available to buy in the UK, we investigate… So what makes seaweed such a hit as health food? Fiona Lawson, nutritionist for Japanese food chain Itsu, explains, “This special type of algae contains virtually all of the minerals that are found in the ocean. These minerals are essential for many bodily functions, but especially when it comes to supporting energy levels.” First up on the nutrient hit list is iodine, which the body needs to maintain a healthy energy-yielding metabolism, boost cognitive function and maintain the…

1 CHECK IN WITH YOURSELF “Rather than fighting the urge to eat, try to check in with yourself when you’re reaching for a biscuit or ice cream,” explains Dr Campbell-Danesh. “Try to start working out what emotion is driving the urge, whether that’s stress, anger or sadness. It can be helpful to get more attuned to your emotions and be able to sit with them.” 2 MAKE IT CONSCIOUS Dr Campbell-Danesh tells us: “Don’t deny yourself food if you want it, but remind yourself there are other ways of dealing with difficult feelings.” He adds, “You could call a friend, light a candle and run a hot bath, or pour some tea into a takeaway cup and go for a walk. It’s a good idea to make a list of…

Consult Tisserand Aromatherapy’s essential oil zodiac to meet your match AQUARIUS (20 Jan – 18 Feb) You’re creative, so peppermint helps with fresh ideas. PISCES (19 Feb – 20 Mar) Gentle in nature, tea tree helps restore Pisces’ caring qualities. ARIES (21 Mar – 19 Apr) You’re a leader, which can be stressful. Lavender eases tension. TAURUS (20 Apr – 20 May) When life becomes unbalanced, lemon boosts immunity. GEMINI (21 May – 20 Jun) Your personality tires you out, so boost energy with may chang. CANCER (21 Jun – 22 Jul) Sensitive to others, geranium helps you feel secure. LEO (23 Jul – 22 Aug) Clary sage positively channels your extrovert energy. VIRGO (23 Aug – 22 Sept) Ever the perfectionist, orange calms your mind. LIBRA (23 Sept –…

The new home menopause test Not sure what’s happening with your hormones? Superdrug has launched a fingerprick blood test that can reveal your FSH level (a menopause hormone), to give you a clearer idea of how the menopause is affecting you. “The majority of women experience menopausal symptoms at some stage in their lives,” says Superdrug’s health and wellbeing ambassador Dr Pixie McKenna. “Where some women sail through it, many others suffer in silence, but help is at hand.” £30, Superdrug SIGN UP! Sign up now to join a host of celebrities, including Suranne Jones, Paul Hollywood and Ruth Langsford, to support Alzheimer’s Society’s annual Cupcake Day on 13 June 2019. You can bake, bring or buy, and it all goes towards raising the vital funds for the dementia charity.…

The new weight watchers The warmer months have arrived at long last and the layers have been tossed aside. But if you’re hoping to lose a few pounds before slipping into your holiday cossie, then look no further. We’ve teamed up with WW, the new Weight Watchers, to offer you this exclusive weight-loss programme, helping you lose up to 2lb per week. You can stay on the programme for as long as you wish and there’s no need to worry about missing out on your favourite foods – in fact, on this WW programme, nothing’s off the menu. How it works… Every food and drink has a SmartPoints value: one simple number based on the calories, protein, saturated fat and sugar it contains. Protein drives the SmartPoints value down, while…

Many of us recognise that puffy, bloated, bleurrghh feeling. In fact, a Special K survey found that four in five women internationally* worried about their belly and waist. Fat, fluid and trapped wind can all contribute to a muffin top, and you may feel podgier just before menstruating. But simple diet tweaks can bring some underlying issues like fluid retention and digestive issues under control fast. Our flat tum plan can be a one-off or used as a kick-start to weight loss. How it works… ✢ For one day you’ll cut out refined carbs and eat meals low in salt and high in potassium to help shed any excess fluid your body is holding on to. Cutting carbohydrates means your body breaks down the glycogen (stored carbs) in muscles, which…

Aesthetician and skin expert Jennifer Rock, aka The Skin Nerd, reveals her simple rules to help you achieve healthy skin Turn over for the rules >> 1 AIM FOR SEVEN HOURS OF RESTFUL SLEEP While you sleep, your skin is no longer busy trying to constantly protect you from everyday life. This means that it has proper time to heal and regenerate at night – immunity, metabolism and hydration levels have time to adapt and to regulate. Among many issues, not getting enough sleep can lead to fluid pooling under your skin; the puffiness that many people find under their eyes when they’ve under-slept. PS. Napping doesn’t count. The energy needed to repair the cells during sleep is being used elsewhere during daylight hours. Having a highquality sleep is essential:…

Jessica Custom Nail Colour in Lavender Love, £11, John Lewis A chalky lilac is fresh and chic on paler complexions. Mavala Mini Colour Nail Polish in 978 Jodhpur, £5.20, John Lewis Meet summer’s version of navy – classy, chic and cool “Before painting, remove any oils from the nail bed with an acetone-free polish remover,” says Jenni. Always use a base coat to help the polish last and prevent staining and apply two coats of polish leaving five minutes between coats.” Essie Nail Lacquer in Blanc, £7.99 The LBD of nails – it suits everyone. Wear it on its own or under colours to enhance them. Nailberry L’Oxygéné Nail Lacquer in Santorini, £14.50, nailberry.co.uk This blue is equal parts cool and bright for a fresh, sea-dipped pedicure. Revlon Colorstay Gel…

Take a quick look at the class list for most gyms and you can expect to see promises to “make you sweat”, “push you to the max” and “kick your butt”. So it would be easy to think that hard and fast exercise is the only way to see the changes you want to see. But slowing down your routine doesn’t have to mean putting the break on results. While the ability to get your heart rate soaring is what gives high-intensity training its magical calorie-burning effect, that same intensity can also be its downfall. “As your body starts to tire during a session, it will try to find easier ways to complete the moves,” explains Matt Harras, a group exercise manager for Virgin Active. “You might start to rely…

WATERPROOF Keeps everything dry. Under Armour Barrel duffle bag, £14.99, sportsshoes.com PRETTY PINK We love the colour! Nike bag, £25, dwsports.com DRAWSTRING Just right if you’re travelling light. Adidas drawstring bag, £13, dwsports.com COLOURFUL Plenty of space for must-have kit. Lululemon speckled backpack, £98, lululemon.com FOR EVERYTHING! Lots of kit to carry? This one’s for you. Adidas bag, £19.99, Deichmann BARGAIN BUY Folds down into its own pouch – great for storing away when it’s not in use! Pink roll bag, £3.99, decathlon.co.uk VERSATILE Great for day to evening. You’d never know it was a gym bag! (Available from mid-May) Cream backpack, £135, shopfactandfiction.com GLOSSY Perfect size for essentials. Backpack, £19.99, New Look GREAT FOR WEEKENDS Made from beautiful vegan leather. Grey holdall, £120, mattandnat.com…

Even if you’re not jetting off to sunnier climes in the near future, now is the time to be thinking about protecting your skin. Despite our grey skies, you’re still at risk from skin cancer from exposure to sun in the UK. “Even if you can’t see any blue sky, a significant amount of UV rays can still get through the clouds, so it’s best to apply sunscreen,” says Dr Anjali Mahto, consultant dermatologist and British Skin Foundation spokesperson. You can even be affected indoors. “UVA radiation can penetrate glass,” says Dr Mahto. “This can be a car window, or your windows at home – so be sure to protect your skin.” Worried you’re at risk? Take our test below to find out how much you know, then turn over…

Q Isn’t going outside without sun cream essential for vitamin D? “UVB in sunlight is required for vitamin D production and this is greatest around noon and during the summer. For most people, everyday casual exposure to sunlight in the summer should be enough to produce adequate vitamin D,” says Dr Mahto. “But, remember, the time to make vitamin D is short, and less than the amount of time needed for skin to burn.” How long you need to make vitamin D depends on factors including your skin colour and your own body’s requirements, and can be anything from 10-30 minutes. Q I’ve heard that eating fresh veg can help protect skin, is this true? “A good, balanced diet will help with your immunity, but diet alone does not give…

BLACK PEPPER “Pepper is one of nature’s more perfect foods,” says nutritional therapist Nat Hawes, author of Nature Cures (Hammersmith Health Books, £14.99). “It aids digestion, helps with weight loss, increases nutrient absorption and clears congestion. For example, a mixture of pepper and honey can help to fight colds.” TRY THIS To improve digestion, add a pinch of black pepper to your food. SAFFRON Saffron contains carotenoids, which can help to prevent eye damage from bright sunlight. Studies have shown it might help protect against age-related macular degeneration (damage to cells on the retina), too. TRY THIS Make a saffron stock for cooking by steeping a pinch of saffron in warm water for 30 minutes. TURMERIC This has anti-inflammatory properties. “Studies show turmeric may help to protect against arthritis, heart…

“As a child, I was very fussy and barely ate anything. But at school, I remember having a friend who would buy her friends ice lollies when they were ‘in favour’ and exclude those who weren’t. I wonder if this is where the connection between eating and my emotions came about – getting treats for being ‘good’ and accepted. I think by the time I got to university and could buy my own food, I was an emotional eater. If I was feeling down, I’d read pizza menus to cheer myself up, even though I couldn’t afford to buy any actual pizza. When I went through a period of depression in my thirties, I barely ate – I lost a lot of weight and went down to a size 8…

When confidence appears to be everything, it’s easy to believe that if we don’t have it we should learn to “fake it till we make it”. But evidence suggests that embracing what we perceive to be our personality flaws is the real route to success. An anxious disposition, for example, has been linked both to creativity and higher levels of self-awareness, while introverted leaders have been found to be just as successful as extroverted ones. So why are we still trying to “fix” ourselves? “There are no good or bad personality types,” says Dr Philip Corr, a professor of psychology specialising in personality neuroscience. “They each have their positives and negatives. It’s how you manage and cope with them that make the difference. Whether you allow worry to run away…

At the moment, you can’t fold a jumper without hearing about the apparently life-changing “home-tidy” Marie Kondo method. But what if there was something more in need of a declutter than our overspilling sock drawer? Just like our homes, our brains aren’t a pretty sight when they’re clogged up with too much bric-a-brac. So it’s important to do a regular brain blitz and clear out our grey matter. Here’s how… Information overload Our brains are a feat of nature. Incredibly, they can store as much information as the entire Internet. “We live in an age where there is just so much content available to us at a click of a button,” says mindset and business coach Irene Moore (irenemoore.com). As our inboxes are filling up with endless newsletter sign-ups and…

Did you know? Playing the piano exercises the heart as much as a brisk walk. Additionally, practising music helps to develop your brain by increasing the thickness of the corpus callosum. This links the two hemispheres of the brain and helps to process complex information, allowing you to stay sharp. Wellness bathing Filled with petals, bath salts and essential oils, flower baths have been praised for their restorative properties, says Zoë Watson, founder of Bliss Sanctuary for Women. “Wellness baths aren't just beautiful, they provide many health benefits, including better heart health, balanced hormones and relaxation,” she says. Here’s how to recreate one at home… RUN A HOT BATH “These are extremely important and studies have found them to relieve the symptoms of depression more than exercise,” says Zoë. Fill…

Last year, a study found that only 7% of the British population was following a vegan, dairy-free diet – but that hasn’t stopped sales of plant-based non-dairy “milks” from rocketing. But is giving up cow’s milk really the healthiest option? Or should traditional milk still have a place in the fridge door? We asked the experts… The benefits “Cow’s milk is a complete source of protein, which the body needs for everything from wound healing to making enzymes. Milk also provides all the amino acids – the building blocks of protein. Plant-based alternatives don’t,” says registered dietitian and King’s College London lecturer Sophie Medlin (sophiedietitian.com). “Milk is also full of vitamin B12, which helps with neurological function, and iodine, which is difficult to get elsewhere. This is really important for…

Grenade Dark Chocolate Mint Carb Killa High-Protein Bar, £2.49, grenade.com Curb sugar cravings and pack in some essential protein. Low in sugar and carbs, these are a great snack for those in-between-meal moments. Rhythm 108 Sweet ’n’ Salty Almond, £1.39, ocado.com Swiss chocolate-coated bar, which is surprisingly low in sugar, with an oat and almond filling. It’s seriously good. Myvegan Vegan Protein Ball, £19.99 for 12, myprotein.com At less than 150 cals, it’s ideal for a handbag snack. Bounce Madagascan Vanilla Breakfast Bar, £2.99 for 3, uk.bouncefoods.com With around 9g protein and 6.7g fibre, this is ideal if you can’t face a hefty breakfast. Slowrelease energy will fuel you for the morning. Kind Crunchy Peanut Butter Protein, £1.69, Sainsbury’s A whopping 12g of protein in this bar and plenty of…

Did you know? According to a study in the journal Obesity, spending just 15 minutes a day logging your food leads to greater weight-loss success over a six-month period. The facts on snacks Snacking makes up 58% of the daily recommended calorie intake for women, with a new study* claiming that the average adult eats around 10,000 calories worth of snacks a week! “An occasional treat is harmless, but frequently consuming snacks containing lots of calories, fat, salt and sugar raises the risk of weight gain,” says dietitian Dr Frankie Phillips. THE SWEET STUFF Favourite snacks include those high in fat and sugar, with the average snacking week including more than three bags of crisps, one and a half sausage rolls, one slice of pizza, more than two chocolate bars…

SKIN SIN 1 FACIAL WIPES “But?” I hear you cry, “But what if?” Nope. Do not even get me started. They cause irritation and sensitivity over prolonged periods of use. SKIN SIN 2 SCENTED PRODUCTS Don’t buy products based on their pretty packaging and sexy scents and expect results. Smells do not change cells. In fact, perfumed products can irritate your skin So, as a rule of thumb, never choose a product based on its scent. And while I’m at it, the same goes for pretty packaging. SKIN SIN 3 OVEREXPOSURE TO UV RAYS Whether it is through sunbed usage or simply not wearing your sunscreen, overexposing your skin to UV rays is a cardinal Skin Sin. Apply SPF all year around. Protect and repair is key. Protect that wonderful…

SAVE YOUR HAIR, SAVE THE PLANET This biodegradable pouch contains an antioxidant-packed cream that protects colour from environmental fading. Biolage Colorlast Treatment Pack, £14, allbeauty.com HAIR SAVIOUR Wash less often and prevent colour fade. Living Proof Restore Mask Treatment, £37, livingproof.co.uk GAME-CHANGER Virtue’s keratin complex has transformed my dry, highlighted hair into something akin to swishy. Virtue Recovery Shampoo, £36; Conditioner, £38, spacenk.com EASY GLIDER The newest, snazziest GHD styler has responsive plates that stay at 185C, giving twice the colour protection of other brands’ typical 230C. GHD Platinum+, £175, ghdhair.com TREAT YOURSELF These look like a sweet treat but are packed with hair health helpers including biotin, folic acid and zinc. Sugarbearhair Hair Vitamins, £27.95, amazon.co.uk NO MORE KNOTS Gentle detangler has soft bristles in two heights, which easily…

Does it work? Dermatica (£19.99 for 28 days), dermatica.co.uk This new online service bridges the gap between GP referral waits and pricey dermatologist appointments. Visit the website for a consultation and upload pictures of your skin for an expert to review. They’ll advise the best prescriptionstrength products and post them to you – without a costly clinic visit. FGY Beautycake, £2.45, rejuvenated.com These cake bars contain skin-loving antioxidants and are the same as taking 10 collagen tablets in one go! Hair loss defence Are you one of the 8 million women in the UK who suffers from hair loss? The experts reveal how to treat thinning hair… 1 EAT RIGHT “Don’t be afraid of fat,” says nutritionist Kyla Newcombe. A diet full of fat-rich foods, especially seafood and nuts, helps…

Diamond push-up (Beginner on knees, intermediate knees up from the floor) Targets: Triceps, biceps, deltoids, pecs (chest). Start in a plank position, with your body in a straight line. Place your hands together in a diamond shape under your chest, thumbs touching. Lower slowly, keeping your elbows in, then rise back up to the starting position to complete one rep. Burpee Targets: Triceps, deltoids, chest, quads, glutes, hamstrings, core. Start standing. Jump down into a squat position, placing your hands on the ground. Kick your feet back into a plank position, with your arms extended (hands on the floor underneath your shoulders). Immediately return your feet into the squat position and jump back up to standing to complete one rep. Inchworm Targets: Deltoids, latissimus dorsi, core. Start standing, with your…

SWAP BURPEES FOR SUN SALUTATIONS “Like a burpee but slower and with more control, which means you’re holding your body weight for longer and focusing more on strength,” says Matt. 1 Stand with your feet hip-width apart. Stretch your arms up, then forwards and down towards your toes, keeping your back as flat as possible. Place your palms or fingertips on the floor in front of you (or on your ankles/shins), lift your head and hold for 10 seconds. 2 Plant your hands on the floor, walk your feet back into a plank position and hold for 10. 3 Slowly lower your knees, chest and chin towards the floor, with your body straight. Hover just above the floor for 10 seconds. 4 Drop your hips to the floor, straighten your…

My exercise regime is… Pretty full on. Because I do triathlons, I train for seven hours a week. I do three runs – two for 45 minutes and one longer one – two bike rides and one swim. It’s a struggle to fit it in. This week I’ve been really busy and one day I had just half an hour at home with my husband, so we put on our trainers and went out for 26 minutes with the dogs, but it was literally the best 26 minutes of my day. My get-fit tip is… Start slowly. I’ve moved from a level where I genuinely couldn’t run 5k, but now I can do an Iron Man distance with a marathon at the end of a race. But this has been…