Innholdsfortegnelse for July 2019 i Woman&Home Feel Good You

Holiday season is here and I’m very excited to get away, relax and enjoy a bit of sun. Plus holidays are the ideal time to make the most of easy access to a swimming pool – check out our swimming workout plan on p74 to turn a gentle dip into something to counterbalance all those delicious cocktails! And make sure you look the part while you’re at it with the gorgeous round-up of sporty but stylish swimwear on p78. Not jetting off? Recreate that holiday feeling with our 20 tips – from eating al fresco to prioritising sex (p12), plus, if the UK weather starts to play up, fake a gorgeous glow with our expert bronzing tips and top products (p58). Of course faking a tan is just fine, but…

1 Eat real food Our European neighbours tend to eat good quality food and fresh, local, seasonal produce, which leaves them more satisfied and less likely to snack. Eat cheese, yogurt and bread in moderation, rather than low-fat/diet versions. Include the cornerstones of the traditional Mediterranean diet, too – olive oil, nuts, fish, lean meat, fresh vegetables and fruit – rather than relying on packets and ready-meals. 2 Cook with spices Enjoying the spicy foods that you tried on holiday could boost your health. Chilli peppers can speed up your metabolism and make you eat more slowly, giving the brain more time to register fullness. Get into the habit of using spices instead of salt and pepper. 3 Dine at the table You could be breakfasting from the hotel buffet…

1 “My stuff keeps me in the past” You hang onto things for nostalgic reasons – photographs of when you were younger, holiday souvenirs, jeans you no longer fit into, invites, cards, letters, sports trophies and awards, your children’s old toys and paintings. There’s nothing wrong with keeping a few things that elicit positive emotions of times gone by. But, if you’ve got boxes full of the stuff, this could be a sign that you feel your best times are behind you. What you can do Staying stuck in the past means you’ve lost sight of your future. Thinking that you’ve peaked and there’s nothing to look forward to can be very painful. But, hanging on to objects that reinforce this view only makes things worse. You need to start…

Middle Eastern lamb kofta with mint sauce Easy to prepare with a new twist on mint sauce, which would go just as well with BBQ lamb cutlets. Serves 4 • Ready in 30mins 500g minced lamb1tsp ground cumin1tsp ground coriander1tsp dried mint1 garlic clove, crushed zatar, to serve for the sauce: 35g fresh mint (a large handful)2tbsp pomegranate molassesjuice of 1 lemon 1 Mix together the lamb with the spices and garlic, and season well. Mould into 8 long patties with your hands and thread onto skewers. 2 Grill on the BBQ for about 5mins on each side until charred and cooked through. Sprinkle over the zatar. 3 For the sauce, just whizz up all the ingredients together with 2tbsp water. Per serving: Cals 272 Squash and chickpea salad A…

The sun is finally letting its most vibrant self shine, and it’s time we did the same. We might have made a grab for full coverage foundations back in winter, but longer days and hotter holidays dose us up with a radiance that we want to show off, not cover up. It’s time to master a low-key look that glistens on the beach, and reels in those gasps of “you look well!” back in Blighty. Nowadays we are, quite rightly, more concerned with protecting our skin from the sun than using it to procure a tan, so a warm, sun-kissed look requires a boost from your make-up bag. Just remember that less is more – the only thing you should be laying on thick is your SPF. Here’s how to…

SHORTS HALF N HALF FULL LENGTH…

There are numerous hair supplements available, but whether they work depends on the causes of your hair loss issues. “If hair loss is down to genetics or hormones, then people will not always benefit from supplements,” says Mayhead. “Patients with restricted blood flow receive fewer nutrients, so increasing the level of nutrients in your blood is simply not enough.” A trichologist can give you further advice. Philip Kingsley TRICHO COMPLEX Nutritional Supplement, £45 for 90 tablets, philipkingsley.co.uk Contains vitamins and minerals needed for healthy hair growth. Viviscal Women’s Max Strength Supplement, £29.99 for 30 tablets, Boots Contains a marine protein called AminoMarC believed to help encourage healthy hair growth. Nourkrin Woman, £50.95 for 60 tablets, nourkrin.co.uk A Swedish supplement that claims to provide a scientifically proven improvement in hair growth…

Q What causes joint pain? A “Most commonly joint pain will be a result of injury or arthritis,” says LloydsPharmacy pharmacist Pareena Patel. “In the case of physical injury, knees and ankles can often become achy, sprained or strained, as they bear most of our weight. A sprain is when the ligament is torn or stretched, whereas a strain is a twist, pull or tear to a muscle or tendon. Osteoarthritis and rheumatoid arthritis are common causes of joint pain in people over 50. They can cause swelling around the joints and often affect the hands, feet and wrists.” Q How do you know if a sore joint is a sports injury or a long-term problem? A “If the injury settles quickly with common pain relief, then most likely it…

Confessions of a Menopausal Woman: Everything You Want to Know but Are Too Afraid to Ask by Andrea McLean (Corgi, £9.99) The Loose Women presenter writes candidly about her experience of hysterectomy, and the physical and emotional fallout of menopause. Packed with tips and advice on diet, exercise and sex. The Good Menopause Guide by Liz Earle (Orion, £25) No-nonsense guide on navigating this period of your life. The Menopause Maze: The Complete Guide to Conventional, Complementary and Self-Help Options by Dr Megan A Arroll and Liz Efiong (Singing Dragon, £12.99) Includes advice on a wide range of strategies and treatments to help you manage physical and emotional symptoms. The Balance Plan: Six Steps to Optimize your Hormonal Health by Angelique Panagos (Aster, £14.99) Offers a food diary, nutrition advice…

My exercise regime is… Not very routine but I run four or five times a week, I walk at least 10,000 steps without even thinking – sometimes 30,000 – and every now and then I go to my trainer for strength training. My diet is… Varied. I love cooking for myself, husband and friends. I eat loads of vegetables. I’m obsessed with the colour green in food so my diet is pretty healthy, home-cooked and I’m lucky I live in a place where I can produce my own vegetables. I also have friends who are animal farmers so I know exactly how the animal has been reared and produced – I relish it but only eat it occasionally. My guilty pleasure is… Gin and cheese. A really good, not too…

Buy of the month Femal is a natural supplement to help ease menopause symptoms, such as hot flushes and low mood. Hormone-free, it’s made from a compound in grass pollen, which helps balance serotonergic neurons in the brain, a disruption of which is often linked to menopausal symptoms. £26.20 for one month’s supply, femal.co.uk Tune in to another dimension Not sure where to go for health advice? What about trying the “other side”? The Universally Speaking radio show is hosted by spiritual counsellor Margaret Bowman and clairvoyant-medium Ruth Phillips, and gives tips with a help from spirit side. Weekdays, 11am-1pm, jackradio.com PICK UP SOME PILI Say bye to the Brazil, and move over macadamia, the newest nut for health food fans to try is the pili. With a buttery texture,…

✢ Tackle categories not rooms. The five main categories are: clothes, books, papers/documents, komono (miscellaneous items) and sentimental items. ✢ Work through one category at a time. ✢ Place all the clothes you have on your bed, and books and paperwork on a table – this makes it easier to sort through. ✢ Fold scarves, dresses, tops etc. And stack them vertically in your drawers. ✢ Place boxes in drawers to makes it easier to get at things you’ll need. ✢ Show gratitude for each item before getting rid of it.…

Forever trying new weight-loss tips and tricks, only to see them fail? You’re not alone. On average, we start 189 diets in our lifetime – and almost all will be unsuccessful*. But these healthy hacks are both effective and easy to adopt. 1 NEVER EAT IN FRONT OF THE TV “You’ll consume 30% more than at a dinner table,” says life coach Tristan Lee (tristanlee.com). 2 GET MINTED Researchers showed people who sniff mint when they had a craving lost more weight than non-inhalers. 3 DITCH SUGARY SNACKS Opt for 30g of almonds – less than 200 calories and full of monounsaturated fats, they can help burn off belly fat. 4 FLUSH OUT FLUID To deflate a bloated belly, try adding foods with diuretic properties (like watermelon, celery and cucumber)…

Want some good news? Even a two-week holiday can be enough time for your new surroundings to have a positive effect on your health. “When we’re on holiday, we tend to be less busy and stressed, and take more time to eat,” says nutritionist Sophie Thurner (sophiethurnernutrition.com). “We celebrate our food more, tasting different dishes and trying new flavours. Not only will this diversify our microbes, it will increase our consciousness around food, which has been shown to increase satiety and lead to less overeating.” Here’s what to try… FRANCE “While full-fat cream, butter, bread, tarts and croissants are the norm, behaviour around food is what makes the diet special,” says Thurner. “The big difference is the smaller portion sizes and the speed of eating. Because the French celebrate their…

Get outdoors with family and friends this month, and feel healthier and happier. A great BBQ is good for the soul but you can make sure it has extra health benefits by choosing carefully what’s on the menu, and that includes using the right oil. Mazola’s corn and rapeseed oils are made with 100% pure natural ingredients. It means you don’t have to compromise on flavour when it comes to nutritious food. Versatile oils Mazola gives you the confidence of a great result every time you use an oil, whether it’s drizzled over fabulous fresh fish, used to marinate BBQ meat or as a dressing for a super summer salad. The ingredients in all Mazola oils are carefully sourced and specially selected, and they won’t overpower the flavour of your…

Not many of us fancy devoting hours of precious free time to keeping fit and exercising. But, in 10 minutes or less, you can help transform your body from the comfort of your own front room. We asked three different fitness gurus to reveal the moves they swear by for creating a stronger, longer, leaner figure! Simply choose your preferred workout below, find a clear floor space, roll out a mat and you’re good to go… Pilates This low-impact classic abs series strengthens the body in a balanced way. It works on core strength and helps to improve fitness and wellbeing. Begin the series of moves lying down flat on your mat, arms straight out by your side. Repeat the whole series twice with a 30-second break between each round.…

LUCY GORNALL Feel Good You Editor “I won’t go away without a Fitness-Mad Power Resistance Loop (£24.99, dwsports.com). It means I can do an easy hotel room workout wherever I go. I feel sluggish on holiday without movement every day – especially with those all-inclusive buffets!” JO CHIDLEY Beauty Kitchen co-founder and sustainable beauty pioneer “I travel a lot and Beauty Kitchen Natruline Vegan Lip Treatment (£2.99, Holland & Barrett) is a great multitasker and fits easily into my hand luggage. It moisturises for eight hours and is a great treat for your lips and other areas of the body that may be dehydrated after flying or sun exposure.” HENRIETTA NORTON Nutritional therapist “Flying can be tiring and expose you to greater oxidative cellular stress. Wild Nutrition Food-Grown Wild Traveller…

✢ MEDICATIONS Spironolactone, an oral tablet, is a medical treatment that, if suitable, will be prescribed by a medical professional. Minoxidil, a topical solution, can be bought from pharmacies, costing around £20. ✢ HAIR TRANSPLANT This surgical procedure is for people with more advanced hair loss. There are now some fantastic technologies to help refashion a hairline and mask bald patches. This can cost anything between £1,000-£30,000, depending on the type of transplant and the quality of the clinic. ✢ PRP Platelet-rich plasma uses your own blood that is centrifuged to produce a fluid containing platelets. These are high in growth factors that stimulate hair growth once injected into the scalp. A course of treatments can cost around £1,300. ✢ MESOTHERAPY Mesotherapy contains vitamins, minerals and peptides essential for hair…

We spend a staggering £442 million a year on supplements in the UK and a third of us take vitamin pills every day*. But experts believe the majority of healthy adults should be able to get enough vitamins and minerals through a balanced, varied diet. So are supplements a waste of time and money, or do they have a role to play? FOOD FOR THOUGHT “People rely on vitamins for several reasons,” says private GP Dr Jeff Foster (drjefffoster.co.uk). “They eat badly and think this will make up the gap or they think extra vitamins will make them stronger, sleep better and have more energy.” According to the National Diet and Nutrition Survey, we consume too much saturated fat, added sugars and salt; and not enough fruit, vegetables, oily fish…

The first time I visited a gynaecologist was in 2013. I’d just come back from a lovely holiday in Mykonos and felt really down. There was no obvious reason. I’d just had a great time away but I just didn’t feel right. I mentioned it to one of my girlfriends and she suggested I see consultant gynaecologist Sara Matthews to try and work through it. Sara was a fantastic, vibrant, amazing woman. In her London office, there was a scented candle burning – I felt instantly relaxed, not at all how I expected to feel at a medical appointment. Sara was incredibly down to earth. Rather than medical speak, she talked to me in an approachable way that I needed to hear, and I felt I could really open up…

Did you know? The first hour of the day is “The Stressing Hour” for many Brits, according to a Thriva study. In fact, 52% of us would take a pay cut to be less stressed. Are gut issues affecting your sex life? A quarter of women have rejected intimacy because of issues with IBS, yet our reluctance to seek medical help due to embarrassment means we’re suffering in silence. “It’s no secret that gut complaints are an issue, but what’s surprising is that many have been dealing with discomfort for over 10 years,” says nutritionist Katherine Pardo. Here’s how to get back on track. EVALUATE YOUR DIET Rule out intolerances and sensitivities, says nutritionist Sophie Thurner. “Bloating can be caused by gas from malabsorbed nutrients. Lactose, fructose, eggs, peanuts, seafood,…

Do you often have more confidence when wearing a certain shade, or feel more positive after walking in green spaces? It could be that colour is having a much bigger effect on your wellbeing then you realise. “Colour is a quintessential part of life,” says colour specialist Mark Wentworth (colourforlife.com). “Each colour creates a different physical and emotional response and, as we have evolved as a species, so has our understanding of the depths and intricacies of human emotion and behaviour.” But how we respond to the effects of certain hues, whether positively or negatively, can be very personal – there isn’t a one-colour-fits-all when it comes to colour therapy. “On one level, colour is instinctual, and on another it connects us to our own personal memories and experiences,” explains Wentworth.…

What your handwriting reveals You might be surprised at just how much you can tell. Here Emma Bache, author of Reading Between the Lines (Quercus, £18.99), analyses celebrities’ notes. VICTORIA BECKHAM Victoria’s writing shows a tall upper zone. She can be stubborn, but her ego is healthy and she has a well-balanced view of life. BEYONCÉ She takes a direct approach to life, with short end strokes and virtually no lead-in strokes. She knows her own mind, and tells it how it is! The benefits of a good book When did you last get lost in a book? Thanks to our penchant for technology, our attention span has fallen by a third, down from 12 seconds to just eight – less than that of a goldfish!* However, reading can help…

The “organic” label seems to have gained some sort of status – for many shoppers, it just feels a bit more upmarket. But, while organic aficionados claim it’s far better for your health, it also comes with a hefty price tag – UK consumers spend 89% more* in the supermarket on organic produce versus non-organic. So is it really worth the cost? Two experts share their views… Organic: What is it? The term “organic” refers to the process of how certain foods are produced. Organic agriculture is bound by European legal regulations that restrict the use of artificial chemicals, hormones, antibiotics or genetically modified organisms, with all produce free of artificial food additives, including artificial sweeteners, preservatives, colouring and flavouring. THE CASE FOR “Organic food is worth the cost” Rick…

WAIST WATCHERS Co-op Good As Gold Salted Caramel, £3, 480ml With barely any fat and sugar, this saintly choice (285 cals a tub!) still tastes indulgent. Holland & Barrett Vegan Salted Caramel Ice Cream, £3.99, 500ml Just 103 cals per serving, this gets its buttery texture from avocado Gianni’s Choc Chip Cookie Dough, £1.99, 480ml, Aldi Not only is the whole tub just 352 cals, this bargain buy contains no artificial colours. Jude’s Low Calorie Peanut Butter Ice Cream, £4.50, 460ml, Sainsbury’s This has 30% less sugar and 30% fewer calories than standard tubs. IDEAL FOR ALLERGIES Alpro Vanilla Ice Cream, £3.50, 500ml, Morrisons Great for those who are lactose intolerant – made with Bourbon vanilla and soya. Breyers Dairy-Free Chocolate & Hazelnut, £4.99, 500ml, supermarkets Tastes like the real…

How to do a ‘sober summer’ Looking to reduce your alcohol intake, but don’t want to feel left out with sad-looking lemonade? Make a dry summer more exciting with these tips. HAVE AN ADULT SOFT DRINK Make your summertime fizz sophisticated with Three Spirit (£24.99, threespiritdrinks.com), a botanical elixir that’s great with a cordial. Fan of wine? Outfox’s have all of the taste with none of the alcohol (£20.99 for 6, outfoxdrinks.com). Love a G&T? Try Caleño (£24.99, calenodrinks.com) with your tonic. MIX IT UP Need a bit of inspiration for mixers? Why not try watermelon juice, kombucha or a herbal iced tea for a healthy – and tasty – twist. Experiment with flavours to keep things interesting. GO FOR GARNISHES Add a finishing touch with different decorations. Freeze edible…

FOR DAY TO NIGHT Next time you’re planning one of those endless days when an afternoon picnic becomes evening sundowners, bring along Jo Malone London Fragrance Combining Palette, £42. It can be filled with two of the brand’s top scents in solid form to dab and mix. FOR CITY TRIPS If you won’t be baking on a beach this year, Gallivant makes the ultimate holiday perfumes. The cult brand has seven fragrances inspired by global locations, from Istanbul to Brooklyn, all in handy 30ml sizes at £65 a pop. Woody, lightly citrussy Tokyo is my favourite. FOR A LIGHT TOUCH With summer comes the imperative to reveal flesh, and the chances are that said flesh might need help to smell sweet all day. Enter Liz Earle Lavender & Vetiver Skin…

THE FITNESS TRACKER THAT DOES IT ALL! Finding the right fitness tracker can be a total chore. After all, it has a lot of pretty big boxes to tick: long battery life, easy navigation, stylish, nudges us when we’ve been lounging for too long, helps improve our sleep, tracks our fitness so we don’t have to, sets goals, won’t leave us bankrupt… the list goes on. Essentially, it’s a lifelong companion, encouraging us to get fitter and live healthier day by day while also being a beautiful piece of lust-worthy arm candy. Could this new watch release be the answer to our prayers? SUUNTO 5 GPS SPORTS WATCH, £299, SUUNTO.COM Long-lasting The battery lasts up to 40 hours. Plus, this watch recognises your training schedule and sends reminders to charge…

Is your sports bra right for you? More than 75% of women in Britain wear the wrong type of sports bra for their workouts, and even more are wearing the wrong size. Here are the expert tips on making sure yours is the perfect fit… The right support What type you need depends on the activity. “For horse-riding or running, choose a high-impact bra. For a yoga class, opt for a medium-to-light support bra,” says Jemma Barnes, managing director of Anita UK. Test it tight “When trying on the bra, be sure to fasten it on the tightest hook, as the bra will only ever stretch to be bigger. You will have a good fit for longer by moving to a firmer notch,” says Barnes. Get the right band size…

Are you one of the estimated eight million women in the UK suffering from hair loss? Then you’ll know the physical effects are just the beginning. “The health of your hair has a huge influence on self-esteem and individuality,” says trichologist Anabel Kingsley. “I have clients with hair loss who say they don’t feel like themselves any more.” Hair loss can also be a sign of problems with your general health, as trichologist Eva Proudman explains, “Hair is the second-fastest dividing cell in the body, yet it is a non-essential cell, so is put at a lower priority by the body if your health isn’t at its best.” It’s no surprise then that there isn’t one simple cure to hair loss. “It’s a complex issue with a number of potential…

Hip hurting? Knackered knees? Sore joints are no longer just the domain of frail grannies – younger women are increasingly suffering from joint pain, particularly in their hips. Rates of hip arthroscopy (keyhole surgery) have skyrocketed, and hip replacements have increased by 76% for under-60s. We speak to the experts to help us give painful joints the cold shoulder. JOINT 101 Every time you bend, twist, hinge, reach and lift, that’s your joints hard at work. “Our joints form a connection between bones, so they’re essential for providing a supporting framework for the whole body and to facilitate movement,” explains Marta Anhelush, clinical nutrition manager at biocare.co.uk. “There are different types of joints, each constructed in a specific way to allow a certain degree and angle of movement, but they…

Does it work? Waterpik® Water Flosser, £54.99, Boots Find flossing a faff? This water-powered flossing device is much like a power-washer for your smile. It gets right in the nooks between teeth and around the gum line to remove plaque – 50% more effectively than floss – and is also gentler on sensitive gums. Skipped a smear test? Attendance has hit a 20-year low, yet around 1.2 million women in England will still attend their intimate waxing appointments*, so Public Health England and Treatwell have launched the “Life Saving Wax” initiative in salons. Dr Alex Eskander, Consultant Gynaecologist at The Gynae Centre, explains how to beat smear fear… DON’T TENSE “It’s easier said than done, but try and relax, as you’ll experience less discomfort when the speculum is inserted and…