Innholdsfortegnelse for January 2020 i Woman&Home Feel Good You

I hate to sound clichéd, but where did 2019 go? It’s hard to believe we’re entering 2020 – a year which sounds a little futuristic and surreal. We may not have put a human on Mars yet (although, back in 1997, two journalists predicted this would be the year…), but there are plenty of other things to look forward to, starting with this issue of FGY, filled with all the New Year motivation you need. On page 74, rejig your workouts on the most popular cardio machines. While you’re at it, track your progress with our favourite fitness wristwear on page 85. If you’re planning on making a change to your life this year, why not start with your friendship group? On page 122, we reveal the friends to keep…

WINTER ENERGY DRAINS Cold and flu fighting + dark days + festive excess. TRY THIS… Vitamin D supplement. ‘You may be more affected by SAD (seasonal affective disorder) because of a lack of vitamin D, as it’s thought of as the “sunshine vitamin”. Vitamin D receptors are present in your central nervous system and affect neurotransmitters like serotonin, which are linked to depression and low mood,’ says Dr Marilyn Glenville (marilynglenville.com). SPRING ENERGY DRAINS Weather shifts + allergies + the need to declutter. TRY THIS… Get outside. ‘Get as much natural light as you can after being cooped up all winter. Try to spend at least half an hour outdoors every day, as it will help regulate serotonin, which increases feelings of wellbeing, and melatonin, which will help reset the…

Anyone who’s experienced ‘butterflies’ in their stomach before a big event or felt sick during a stressful situation knows just how emotions and the gut can feel closely linked at times. Now research has also found that your gut could actually be ruling your daily mood. ‘For a long time, we knew that the brain controlled the gut and its workings, but now we’re gaining more evidence on how it can affect our emotional state,’ says health psychologist Dr Meg Arroll (drmegarroll.com). ‘We’re just beginning to understand how gut health is related to low mood and anxiety.’ When you think about your gut, you may picture food digesting in your stomach, but it’s the microbiome inside the large bowel that’s really important. ‘We have trillions of microorganisms (viruses, bacteria, fungi)…

The number of vegetarians and vegans has rocketed in recent years – in fact, it’s predicted that by 2025 vegans and vegetarians will make up a quarter of the British population*. No wonder, then, that 2018 saw the UK launch more vegan products than any other nation**. But even if going totally meat- or animal product-free isn’t for you, cutting down your meat intake can play a role in protecting the planet. Earlier this year, it was revealed that if every family in the UK ate just one less meat-based meal a week, it would have the same environmental impact as taking 16 million cars off the road***. Inspired? Try these three tasty, vegan dishes created by cook and author of blog Rebel Recipes, Niki Webster. Spice Crêpes with Coconut…

You’ve heard of FOMO (fear of missing out), but at this time of year I’d make a case for JOMO – joy of missing out. After weeks of sparkly make-up, small talk and not-quite-chilled fizz, nothing beats a clear diary, a clean face and nowhere to have to be. Cosy nights in are the perfect excuse for self-care – which is a fancy way of saying ‘doing something that feels good’, whether that’s multi-masking while you watch a box set, a soak in the bath, or getting an early night. IN FRONT OF A BOX SET Face masks are well suited to an evening on the sofa because you’ll actually have time to use that pricey treatment that takes an hour to sink in. Or, even better, layer up several.…

GET A HEALTHY FLUSH Powder blushers do boast better staying power than most liquid formulas, but they also have the frustrating habit of nestling into fine lines. Daniel Sandler Watercolour Liquid Blush, £16.50, is so lightweight you have to be careful not to spill it. A tiny drop is all you need, patted onto the apples of your cheeks with your fingers for fuss-free application and a subtle finish. The result is an ‘I’ve been on a brisk walk’ kind of flush that powder just can’t replicate. DEFINE YOUR LIPS ‘Nude’ is a word often thrown around to describe a one-size-fits-all, American-tan shade of lipstick, but L’Oréal Paris Colour Riche Free The Nudes collection, £8.99 each, really does cater for all skin tones with 12 flattering shades. There’s no set…

POSTURE Run tall: a lot of us sink at the hips when we get tired or run with our shoulders hunched over. FOOTING Most of us contact the ground in front of our body as we reach out and overstride. Instead, use hamstrings and glutes to actively pull your legs back under your body – ideally your foot should hit the ground directly underneath your hips. KNEES OVER TOES Make sure your knees don’t buckle inwards on landing, and that they stay aligned over your toes. DON’T NEGLECT YOUR ARMS They should move forwards and backwards to help propel you forwards, rather than across your body.…

How to do the perfect squat Developed with physios and fitness experts, the Kaia Personal Trainer app shows you how to do it 1 Stand with feet slightly wider than hips, keeping spine neutral. 2 Feel the weight in the heels and balls of your feet. Tense your core. Breathe deeply, bend at hips, lower your body and push your bottom back. Keep knees in line with feet. 3 Lower body until hip joint is lower than your knees. 4 Breathe out, still tensing your body, and push through your heels to stand.…

When I was in my early 20s, I went to India on an intensive yoga retreat. I gave up smoking, stopped drinking alcohol and became a vegan. After that, I went to Thailand for a few months, working as a divemaster. There, I ate a plant-based diet, very heavy in soy foods. I would eat tofu several times a day and drink lots of soya drinks. I was physically active and eating well. As a divemaster, I was in the water for at least six hours a day, so I should have felt amazing. Instead, I was getting more and more tired. I put on a stone-and-a half and went from a comfortable size 10 to a bloated size 14. I had poor digestion, constipation and my hair was falling…

FOR HEALTHY HAIR: BIOTIN + ZINC Biotin (B7) has long been associated with healthy hair growth. Zinc is a trace element that plays a key role in supporting hair tissue growth. One study* revealed that women with thinning hair taking a supplement containing biotin showed increased hair growth and less shedding. Natural sources of biotin: spinach, eggs, sweet potatoes and broccoli. Try: Viviscal Maximum Strength (30 tablets), from £22.49. FOR HEALTHY EYES: VITAMIN E + SELENIUM Selenium is a component of the enzyme glutathione peroxidase. This works with antioxidant-rich vitamin E to protect cells from oxidative stress (an imbalance between free radicals and antioxidants). Natural sources of vitamin E: plant oils, such as olive oil, nuts and seeds. Natural sources of selenium: Brazil nuts, mushrooms and tuna. Try: Solgar Vitamin…

MAKE BIG DECISIONS IN THE MORNING The more choices you make throughout the day, the more fatigued you become, and the harder decisions are to make. American writer Mark Twain once said, ‘If it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best to eat the biggest one first.’ Making a hard decision first thing will free you from procrastination for the day. ‘The brain doesn’t like to be in a state of dissonance, which is why it will keep calling you back to make a decision that you’ve left – it’s the reason why we wake at 4am fixated on a problem,’ explains Dr Georgina Barnett, Lead Psychologist at Seventy Thirty…

Vix Manning, 46, from Dorset, is a doctor and Clinical Director of River Aesthetics (riveraesthetics.com) ‘I’m someone who worries about everything and would always feel anxious and nervous. I even used to take beta blockers to help me calm down, as I would get palpitations when stressed. Then, after an operation to remove a gallstone, my friend recommended I try taking the probiotic Zenflore (£29.99, precisionbiotics.com) to help my body recover. ‘Since taking a daily probiotic, I’ve felt so much calmer, and the “butterfly effect” has calmed down. In fact, I was recently asked to speak at an event in front of 1,300 people and I felt fine during my presentation – I just did it. I haven’t needed to take my beta blockers at all. My sleep has also…

Save up to £69 Fashion, Beauty & Lifestyle Sports & Hobbies House & Home Plus Many More… With a wide range of 40 titles, there’s a magazine guaranteed to make everyone smile and that’s the magic of Christmas. Subscribe online at magazinesdirect.co.uk/AAG9 0330 333 1113 Quote code: AAG9 Lines open Monday – Saturday, 8am-6pm (UK time) Complete the coupon below…

Monday BREAKFAST 2 Shredded Wheat with 125ml semi-skimmed milk and a small bowl of blueberries. SNACK Handful of unsalted mixed nuts. LUNCH Mix 4tbsp cooked brown rice with half a 400g can spicy mixed beans, 2 sliced spring onions, ½ diced red or green pepper. Dress with 2tsp olive oil. SNACK 3tbsp of houmous served with celery/cucumber sticks. DINNER 150g cooked wholewheat penne topped with 125g of tomato and basil pasta sauce. Add a 110g of no-drain tuna in water. Serve with peas or broccoli. Tuesday BREAKFAST 2 poached eggs and a big handful of wilted spinach with 1tsp olive oil on a slice of wholemeal toast. SNACK 2 Ryvita topped with a quarter of an avocado mashed with lemon juice. LUNCH Baby kale bagged salad dressed with 1tbsp olive…

Vegan products sold in supermarkets loaded with unhealthy amounts of salt NO IFS OR BUTTIES Health chiefs reveal that bacon IS safe to eat after all – despite cancer fears Experts say salt shakers need a tobacco-style health warning IS SOYA BAD FOR WOMEN’S HEALTH? REVEALED: The ‘healthy’ protein bars that contain more fat and calories than a MARS BAR A drink a day might be good for diabetics’ health Does peanut butter make you gain weight? Science unclear on intermittent fasting Barely a day goes by without a shock headline making us question our dietary habits. Just when we’ve cleared the cupboard of one supposedly ‘bad’ food, it wings its way back up onto the ‘good’ list. We’ve sorted fact from fiction with the help of nutritionist Rob Hobson,…

When it comes to supermarket shopping, our emotions play a huge part. In fact, the weekly shop doesn’t start in your trolley or basket – it starts with your senses, along with a dose of persuasion for good measure from the supermarket powers-that-be. Had a hard day in the office? The lure of the chocolate aisle may be too hard to resist. Have a reason to celebrate? Tipples and savoury treats are likely to be the order of the day. Hungry? Blink and you’ll miss yourself whizzing past the fruit-and-veg aisles in search of something a little naughtier for a snack. In fact, research conducted by the Royal Society of Public Health (RSPH) and Slimming World revealed that an unprepared visit to the supermarket can hinder our health and weight…

THE BIKE THE EXPERT Dan Little, Head of Fitness at Digme Fitness Many of us have a traditional exercise bike tucked away in the spare room, gathering dust. In the gym, you can just hop on and pedal away – or perhaps a busy spin class is more your thing. If you are working out alone, however, the bike can provide a brilliant short, sharp workout. Dan explains that the bike isn’t just a great way to start your fitness journey – it’s also great for maintaining or improving cardiovascular fitness: ‘It’s a low-impact piece of kit – which is ideal if you have any niggling injuries or need something easier on the body.’ Here, Dan has created three 20-minute workouts – Beginner, Intermediate and Advanced… WHAT DOES IT MEAN?…

CYCLING Head out whatever the weather with padded layers and stylish accessories. RUNNING A thermal long-sleeve and an ear-warming headband mean you’re good to go all winter. GYM Let your kit work as hard as you do with second-skin fabrics and slogan jumpers that will put a smile on other gym bunnies’ faces. YOGA Seamless leggings and soft jerseys mean you stay comfortable in any pose. Don’t forget a hoodie to retain your body temperature after the class.…

Pain can be difficult to define and measure – after all, everyone’s experience of it is different. But, essentially, it involves our brains and the nerves inside the spine which make up the central nervous system. Spinal nerves carry messages from the body to the brain, including signals that pain is present. ‘Once the pain occurs, whether it’s from touching something hot, a sharp movement or a bad fall, messages are sent to the brain in order for it to react,’ explains Dr Arun Thiyagarajan, Medical Director at Bupa Health Clinics. The brain then calculates how serious the source of the pain is and how strong it should be.…

HOW TO GET INVOLVED… It couldn’t be easier. Simply follow the four steps below to get in touch and submit your photos. We can’t wait to hear from you! STEP 1 Go online to womanandhome.com/real STEP 2 Fill in your name and contact information. STEP 3 Upload your photos. Please make sure you follow the instructions on the form carefully. STEP 4 Agree to the Terms & Conditions, and then submit your pics. Real…

Never mind joining the gym and shelling out for a membership you’ll never use – or trying to adopt a vegan diet you’ll break within a week… In 2020 (and beyond), having a healthy sex life should be every woman’s priority, so it’s crucial you make resolutions now that are firmly based on ensuring your own pleasure. ‘Unfortunately, we’ve probably all at some point in our lives received negative messages that stop us from embracing our sexual selves,’ says Cecilia Sharp, sex expert at Lovehoney. ‘It can be hard to see yourself as worthy of pleasure, with so many mixed messages (particularly about age and appearance) flying around, and shame around sex is all too common.’ Here’s how to change all that. (And don’t fear – trying to stick to…

My exercise routine… I try to do a little bit every day. I get up early in the morning to meditate – that helps me start the day grounded. I do 20 minutes of yoga as I’m stiff as a board. I tend to do it in my Loose Women dressing room when there’s no-one around. Nadia [Sawalha] laughs at me and says, “The downward dog is the devil’s work”, whereas I’m quite happy to talk to the floor! My diet… All of our diets have changed over the last five years as we’ve become more food aware. We all thought we were being healthy if we cut the fat off the bacon sandwich. Now it’s smashed avocado on sourdough with a poached egg. The biggest change is that I…

We’ve all felt the pressure of the morning rush. From flying out the door with a gym kit and half a piece of toast in hand to the manic pace of the school run, there’s always a last-minute addition to a lunchbox or a stray tie that needs to be searched for – and it’s hard not to feel stress levels rising as we try to squeeze everything in against the clock. The good news is that, by setting our alarms just 15 minutes earlier than usual and carving out some dedicated ‘me time’ each morning – something 43% of Brits argue they don’t have enough of* – we can channel our inner zen and become more resilient to the everyday challenges that life throws at us. Yes, those dark…

Opt for fermented foods: ‘Kefir, yogurt, miso and sauerkraut have all been shown to help improve gut health,’ says Dr Arroll. ‘One study looking at students during stressful exam periods found fermented milk helped prevent symptoms of stress.’ Eat well: ‘Eat a range of colourful fruits and vegetables every day,’ says Dr Arroll. ‘Research has shown that a Mediterranean diet increases beneficial gut bacteria and reduces your risk of becoming depressed by 30%.’ Don’t take unnecessary antibiotics: If they’re prescribed, then follow your GP’s advice. You may be advised to hold off taking them until you’re sure you need them. ‘Antibiotics kill vast arrays of bacteria – they’re not sophisticated enough to just pick off the nasty types,’ says Dr Arroll. Avoid toxins: ‘Alcohol isn’t good for gut health, and…

NUTS/SEEDS FRUIT MILK PORRIDGE IDEAS 1+8+10 Give your heart a mega boost with porridge oats and almonds. Add pumpkin for vitamins A, C and E, and top with lactose-free oat milk. 2+5+9 Add figs, rich in fibre and minerals, vitamin B- and D-rich almond milk, plus omega 3-packed chia seeds. 4+6+11 This protein-rich porridge is a great start to any day. Add 1tbsp peanut butter, full of heart-healthy fats, and some cholesterol-curbing grated apple. Cow’s milk adds calcium. 3+7+12 Add passion fruit, full of fibre and vitamin C, antioxidant-rich pine nuts, and calcium-fortified rice milk. FOR A NATURAL SWEET KICK… Try a litlte marmalade, honey, maple syrup or agave nectar…

1 PLAN OUT ALL YOUR MEALS AND SNACKS FOR THE WEEK AHEAD. One study revealed that individuals planning their meals were found to have a healthier, more varied diet and lower levels of obesity.*** 2 WRITE A SHOPPING LIST OF EVERYTHING YOU NEED TO BUY. When you’re in the supermarket, stick to your list and make a beeline for the relevant aisles to reduce the temptation to buy any unplanned products. 3 HEAD TO THE SUPERMARKET WHEN YOU’RE FEELING FULL. If you shop when you’re hungry, you’ll be far more inclined to impulse-buy unhealthy foods. 4 DON’T BUY THINGS JUST BECAUSE THEY ARE ON OFFER. Supermarkets regularly use marketing tactics to drive sales of unhealthy products. If it’s not on your list, don’t buy it. 5 DODGE CONFECTIONERY, CAKE AND…

HOODED EYES ‘Fill in brows to help lift the eye, then apply shadow all over the lid, leaving a small gap between socket and brow so shadow is just visible when your eye is open. This creates the illusion of a socket and larger eyes.’ DEEP-SET EYES ‘Use concealer to help lift the under-eye area and choose lighter shadows to help your eyes stand out. Eyeliners also work beautifully on deep-set eyes, helping your lash line to stand out.’ DOWN-TURNED EYES ‘To apply shadow, look straight into a mirror and work upwards and outwards. If you’re using liner or shadow underneath, start in the middle and buff towards the outer corner to elongate your eye.’…

Ben explains: ‘On the “recovery” phase, moving towards the flywheel, think “arms-body-legs”: straighten the arms first, then pivot forward from the hips, then bring your knees up to your chest. Get the handle past the knees before the knees bend. ‘On the “drive phase”, moving away from the flywheel, think “legs-body-arms”: spring off the footplate, taking the initial weight with your legs, then, just before the legs are fully straight, pivot back with the hips and, right at the end, bring the elbows through until the handle comes into the sternum.’…

Over-indulged at Christmas? Well, that’s to be expected – we all deserve a treat now and then, and if not over the festive period, then when? But if you’re ready to give your belly the boot, we have the ultimate guide for you. We’ve created a fat-burning and tum-toning workout that includes some cheeky cardio to burn the fat on top of the muscles, so you’ll be able to see all your good work. Plus, we’ve busted those common belly-fat myths (yes, you can still eat carbs!) and shared our tips to a slimmer stomach no matter what your age. Your awesome abs moves These moves target your deep core, waist, and upper and lower abs to zap the mince pies and whittle away the mulled wine. ‘Plus they’ll improve…

We’re fed up with short jackets and hoodless coats. We want the very latest in cosy – and now we have it. This knee-length bundle of warmth will protect you against the elements and still ensure you look great! BERGHAUS COMBUST REFLECT LONG JACKET, £220, BERGHAUS.COM…

TRY A TENSION-RELIEVING TECHNIQUE Tense jaw? You may be grinding your teeth overnight, which can lead to headaches, too. Open your jaw as wide as is comfortable. Put your thumb (or hand) underneath your chin and apply gentle pressure. Now open your jaw a little further, while applying resistance with your thumb. Hold for up to 10 seconds, then repeat 5-10 times. DRINK GREEN TEA It’s rich in polyphenols, which help to reduce inflammation-causing free radicals in your body. AND BREATHE… Breathing techniques can help calm your nervous system and reduce muscular tension. Prolonging your out breath can calm your body. Breathe in through the nose for a count of four. Pause for a count of one. Breathe out slowly for a count of six. Repeat until you feel the…

The New Year is traditionally a time to look ahead, re-evaluate and think about what positive changes you can make in your life. Perhaps you want to lose weight, get fit, improve your diet or take steps to help you feel emotionally happier and more fulfilled generally. ‘One of the biggest challenges is the idea of what we “should be doing”,’ says Dr Aria Campbell-Danesh, behaviour change psychologist and co-author of A Mindful Year. ‘In our society now, there’s immense pressure on looking a certain way and appearing to have the perfect life. But it’s far more realistic to prioritise the goals that resonate with your own individual needs. Often it’s making small, daily changes that will lead to the greatest transformation in your health and wellbeing.’ To help you…

For health reasons, choice or the fact that there's currently a shortage of the drugs in the UK, HRT is not for everyone. Despite this, research shows that when discussing symptoms of the menopause with a healthcare professional, only 28% of women receive any advice on how lifestyle choices could make them feel better. ‘Although HRT remains the first-line treatment for most women, it may not be an option for others,’ says Dr Louise Newson, GP and author of Menopause (£9.74, Haynes). ‘There’s much more to managing menopause than HRT so it’s essential to take a holistic approach and optimise your lifestyle.’ Here's what to try. LIGHTEN UP WITH LAVENDER According to Anxiety UK, a whopping 98% of women feel anxious during menopause due to oestrogen and progesterone fluctuations. ‘Both…

Every day, we make a huge number of decisions, many of which we may not even notice. From choosing what to eat for dinner to opting to read this article – or even deciding subconsciously to cross your legs – it’s been estimated that we make around 35,000 decisions a day. Having so many choices to make can exhaust us, leading to a phenomenon called ‘decision fatigue’. WHAT IS DECISION FATIGUE? Decision-making depletes cognitive energy, so at the end of a particularly taxing day, we’re more inclined to make a snap decision or to put it off entirely. This explains why we might respond to a tricky email negatively or keep procrastinating over answering it. ‘Decision fatigue happens to us all but, if unchecked, it can zap our motivation, focus…

Your decade of self-belief After studying women’s confidence levels throughout the years, research from Seven Seas** has found that women feel most self-assured in their 50s. In fact, confidence peaks significantly by comparison to men of the same age. ‘This would imply that women tend to underestimate their achievements more than men, who perhaps overestimate theirs,’ says behavioural psychologist, Jo Hemmings. Here’s how women’s confidence grows through the key decades… FLOURISHING 30s ‘Though men seem to be settled comfortably in their 30s with increasing self-confidence, women are a little less so,’ says Jo. ‘Having a first child can mean juggling work with child-rearing, which can leave us on a less linear route to self-assurance.’ STEADY 40s ‘Confidence-wise, this is a decade of relative calm for both genders, where perhaps settling…