Innholdsfortegnelse for March 2020 i Woman&Home Feel Good You

At last we’ve made it through the slog of winter and things are slowly on the up! Despite being born in December, I am not a lover of the cold and damp, preferring to be out in the sun. So now, as the days get (slightly) longer, exercising outside becomes more feasible. Fancy becoming a runner? Lace up those trainers and turn to page 74 for the FGY couch to 5k plan. Or if toning up is your thing, turn to page 80 for our great daily workout plan – it will only take you 21 minutes. Hungry? All this exercise leaves me ravenous, so I was chuffed to discover that I can eat six times a day, without technically overeating. Turn to page 50 for the smart snacking guide.…

SAVE UP TO 42% REASONS TO SUBSCRIBE ✢ Never miss an issue with convenient home delivery ✢ Feel Good You offers women of any shape and any fitness level the inspiration to feel fabulous every day ✢ Packed with tips, expert advice and best buys to help you live a healthier life 0330 333 1113 Please quote code XFY – 61AP Lines are open Monday-Saturday, 8am-6pm UK time womanandhome.com/61AP THE DIRECT DEBIT GUARANTEE This Guarantee is offered by all banks and building societies that accept instructions to pay Direct Debits. If there are any changes to the amount, date or frequency of your Direct Debit, Magazines Direct will notify you 10 working days in advance of your account being debited or as otherwise agreed. If you request Magazines Direct to…

From a spirited giggle to a deep belly guffaw, there’s nothing quite as infectious as laughter. But as adults, have we lost the ability to let go and laugh? Unlike a baby or toddler who will happily chuckle at their own reflection, we’re often bogged down by the stresses of day-to-day life, and even have to prearrange laughter ‘doses’ with TV shows or comedy nights. But laughing is a key part of wellbeing, with studies showing that it releases feel-good endorphins in the brain*. Just like a good gym session, a hearty laugh or two (or three) can leave us full of positivity. Indeed, research found that laughter can have the same effects as long-term gym attendance.** So, considering it’s a free and easy way to boost the body and…

Wellbeing maths Time to get energised! The average person moans about being tired three times a day*. Julia Cameron-Wallace from Spatone shares her fatigue-fighting tips. HEAD OUTSIDE ‘Sitting inside under fluorescent lights is bad for energy levels. Even a little bit of sun will help.’ EAT FOR ENERGY ‘Choose whole, nutrient dense, healthy foods to give your body what it needs. Processed foods can have a profound effect on energy levels.’ BOOST YOUR IRON LEVELS Try Spatone Apple Liquid Iron, £12.49, Holland & Barrett = MORE VITALITY Breathe to beat stress It’s something we do all day without thinking, but harness it correctly and our breath can be a powerful tool for reducing anxiety, easing symptoms of depression, improving concentration and boosting cognitive function. PT Jason Briggs** explains more… WHY IT’S…

BRUNCHES (approx. 600 calories) ✢ 2 poached eggs and steamed spinach on 2 slices lightly buttered wholegrain toast; 100g of blueberries and half a banana with 100g 5% fat Greek yogurt. ✢ Sausage sandwich made with 2 slices wholemeal bread, 2 reduced-fat sausages, spread of ketchup and a large sliced tomato; banana with 100g 5% fat Greek yogurt. ✢ Pret a Manger free-range egg and roasted tomato baguette; pot of Activia strawberry yogurt and two mini citrus easy peelers. ✢ Cold poached salmon fillet on a slice of German rye bread; big handful each of watercress and cherry tomatoes, 1 tbsp balsamic dressing. ✢ Porridge made with 50g oats and 300ml semi-skimmed milk, topped with 100g blueberries and 20g almonds; 150ml glass orange juice. ✢ 1 large (400g) can baked…

PADDED OUTERWEAR BEST RUNNING JACKET HIKING BOOTS LONG-SLEEVE TOPS TRIED AND TESTED LEGGINGS ALL-WEATHER FOOTWEAR Merino wool has natural properties ACCESSORIES…

Anything that encourages us to get moving is always a winner in our eyes. So when I Can Run (out 19 March, £14.99, Yellow Kite) by fitness expert and runner Amy Lane landed on our desks, we were genuinely inspired to lace up and head outside for a lunchtime jog. Running doesn’t need to be a bore, as Amy explains. So how do we make it more enjoyable? FGY says: Check out Youtube for easy at-home warm-up videos!…

In the UK, there are around 145,000 people with diagnosis of Parkinson’s, with this figure estimated to climb by nearly a fifth by 2025. While tremors are among the most commonly known symptoms, there are also many non-motor symptoms of the condition, explains Claire Bale, head of research and engagement at Parkinson’s UK. ✢ OILY SKIN The skin has glands that produce an oily substance called sebum, protecting the skin and keeping it supple. ‘People with Parkinson’s may produce more sebum than normal, which means the skin, particularly the face and scalp, becomes greasy and shiny,’ says Claire. ✢ SLEEP PROBLEMS ‘Parkinson’s physical symptoms, such as tremor, stiffness, pain – shoulder pain or ‘frozen shoulder’, for example, may be the first sign of Parkinson’s for some people – and restless…

✢ Best for: Prevention Apply HayMax Pure Organic Drug-Free Allergen Barrier Balm (£6.99, Boots) around the nostrils and bones of the eyes to trap over one third of pollen grains before they enter the body. ✢ Best for: Trying something new LloydsPharmacy’s Allergy Reliever (£19.99) is designed to use red light therapy to suppress the cells that release histamine. ✢ Best for: A good night’s sleep Especially created for those who find using antihistamines a problem, Breaze Motion Activated Pillowcase (£6.95, breazehealth.com), releases soothing vapours as you sleep.…

Low motivation and a lack of time are two of the most common reasons why we skip a workout, says research*. Sometimes life takes over and we can’t always make it to the gym. But what if there was another way to get the benefits of exercise – losing weight, staying fit and feeling strong – without having to actually do something you think of as exercise? Sounds ideal, right? By making some daily habit changes and increasing what’s known as your ‘NEAT’, this is entirely possible. WHAT IS N.E.A.T? NEAT is short for ‘non-exercise activity thermogenesis’, and is the energy used and the calories burnt, from everything we do outside of sleeping, eating and regular exercise. ‘Walking to work, gardening, and even seemingly trivial physical activities such as typing,…

1,000 items of clothing are thrown away every 30 seconds, damaging the planet in the process. Fight back against fashion waste and extend the life of clothes by an extra nine months to reduce carbon, water and waste footprints by around 20-30% each.* Try Ecover’s biodegradable, plant-based laundry detergents, boasting enzymes that actively care for clothes. Create some calm If you’ve rarely got time for yourself, establish an evening ritual to promote relaxation. ‘Rituals provide a counterbalance to our busy, hectic lives by giving us a reason to pause, slow down, and focus on self-care with intention,’ says Tania Ahsan, author of Everyday Calming Rituals (£9.99 Trigger Publishing). Try her steps for an easy-going evening. HAVE ‘HOME’ CLOTHES ‘Change as you step through the door. Pick the most comfortable loungewear…

Removes make-up with just warm water and can be used 1,000 times! These vegan buttons are refined-sugar free and the packaging is compostable. Use with coconut oil, and watch mascara literally melt away. This 17fl oz bottle made from triple-walled stainless steel will keep your drinks cold for up to 24 hours or hot for up to 12. Ditch cling film and use these durable, reusable food wraps. Made in India, the ingredients are sourced locally. Made from six recycled plastic bottles, so you can use it guilt-free! Slide the wet bar down your hair, massage in and rinse. Beautifully scented hand and body cleansing bars made with goat’s milk and manuka honey, so you can stay clean and smell gorgeous while caring for the planet. A range with teabags…

We’re continually being bombarded with research on the health issues surrounding coffee and caffeine, but very rarely is it all one-sided. While scientists from the National Institutes of Health in the US say four to five cups of coffee a day could help us live longer, reports published in the journal Sleep found that just two cups a day can leave you struggling to sleep, with side effects lasting for years. So, what’s the truth? Nutritionist Rob Hobson helps us get to the bottom of this coffee confusion. What is caffeine? Caffeine is a naturally occurring substance (an alkaloid) found in the leaves, seeds and fruits of more than 63 plant species. How much is enough? The EU’s food safety watchdog advises a caffeine daily limit of 400mg. But this…

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Did you know? Eating walnuts can help to keep your heart healthy, studies reveal*. Here’s why… ✢ Walnuts are the only tree nut to contain significant amounts of omega-3 ALA to help maintain normal blood cholesterol levels. ✢ A handful a day (30g) can have a positive effect on the elasticity of blood vessels, to keep the cardiovascular system healthy. ✢ Walnuts are naturally very low in salt, reducing the risk of high blood pressure. Vegan vitamins If you’re one of the 600,000 vegans in the UK, or are thinking of switching to a full or part-time plant-based diet, it’s smart to do your research. Viridian nutritionist Jenny Carson explains the nutrients you need when eating a vegan diet. WHAT’S ESSENTIAL? ‘Your focus should be on magnesium, the B-vitamin family,…

There are many unpleasant side effects of the menopause, but the fact that it upsets your skin is less well known. Just when you think you’ve got your skincare perfected, sore, flaking skin and long-forgotten acne flare-ups can be a shock. And as the hormonal fluctuations associated with menopause can last over seven years, it’s not always best to muddle through with your existing routine and hope for the best – it’s time for a shake-up. Get ready to overhaul your skin, whatever the problem… Over 13 million women in the UK are either peri or post menopause Tackle breakouts Menopausal acne is a common concern, triggered by the natural decline in oestrogen levels. ‘When oestrogen levels drop, our ovaries and adrenals will produce more androgen (the male hormone), which is…

Are the so-called ‘nasties’ that go into some beauty ranges really all bad? We take a good look at what’s really in your products… There’s been a prolific rise in so-called ‘clean beauty’ products in the past few years. But it’s important to understand what these terms really mean. Just because an ingredient is labelled as ‘natural’, that doesn’t mean it’s completely safe to use. Likewise, not all synthetic ingredients should be seen as bad. We’ve enlisted the help of skin expert Dr Toni Phillips, from DestinationSkin, to debunk the myths around some of the most talked about ‘dirty’ ingredients and how they might affect you… SILICONES Often used to make products smooth and spreadable, ‘silicones are also non-water soluble, forming a film on the surface of skin and hair…

Going for a jog can be great for your health. In fact, more than three million women in the UK run twice a month or more* to boost their bodies. ‘Research shows people who do sport, on average, live six years longer than those who don’t,’ says cardiologist Dr Sanjay Sharma (topdoctors.co.uk). ‘Sports and regular exercise have countless beneficial effects on a number of conditions, such as diabetes and high blood pressure.’ And it’s good for your mental wellbeing too. ‘Running gives us time to clear our heads, while exercise, natural open spaces, and companionship boost feel-good brain endorphins,’ says Dr Melanie Wynne-Jones. ‘Just check with your GP first if you have existing medical conditions.’ Complete beginner? If you’re new to running, build up your strength and fitness gradually. Running guru…

Jo Yaldren, 51, is a retired nurse and teacher from the North East of England ‘I noticed changes in my mood before my diagnosis but I never even suspected this could be an early sign of Parkinson’s. I was also hit with fatigue and developed a slight tremor in my left hand – two of the key symptoms that triggered a visit to my GP. They referred me to a neurology consultant, where I got my diagnosis at the age of 47. Since then, I’ve noticed that my voice has become quieter and that I’m losing my smile and facial expressions, which is upsetting. Depression was a hard symptom for me to accept. Although now I’m taking an antidepressant, I still don’t feel like myself. I use a skin patch,…

1 Better brew. ‘Caffeine triggers histamine release, which can bring the skin up in a red, itchy, angry-looking rash and dilate your blood vessels, so opt for anti-inflammatory green or white tea if your nasal passages are pouring.’ Try Clipper Organic Nettle Tea (£2, Sainsbury’s). 2 Avoid dairy. ‘Be wary of mucus-inducing dairy products. People prone to allergic reactions often struggle with dietary dairy.’ 3 Reduce sugar. ‘Refined sugar triggers a dramatic rise and fall of blood-sugar levels, which causes an adrenaline surge that activates histamine release. Pick sweet, dried or fresh fruit for a natural sugar fix instead.’ 4 Top up on vitamin C. ‘It acts as diet with fresh fruit and veg to ensure a natural antihistamine. Fill your a steady intake. Your body can’t make or store…

Did you know? Antibiotics don’t just kill harmful bacteria, they also kill ‘good’ bacteria that lives in the gut. ‘This leads to a decrease in the diversity of bacteria, which is essential for many elements of our overall health,’ explains Dr Farooq Rahman, consultant gastroenterologist at the London Digestive Centre. He advises avoiding antibiotics for colds, as they ‘won’t work and will kill off the helpful bacteria.’ Protect your peepers New research* suggests sight loss in the UK is set to double in the next 30 years due to undiagnosed eye conditions. Dr Andy Hepworth, working with Essilor corrective lenses, has these tips to keep your eyes healthy. BOOST YOUR VISION ‘Include plenty of omega-3 fats and lutein in your diet. Omega-3 is found in oily fish such as salmon,…

Fran McElwaine, 61, from Surrey, retrained as a functional health and lifestyle coach after finding a solution for her anxiety. ‘Five years ago, I sat at my kitchen table in floods of tears. I was trying to write Christmas cards but my inner voice was asking why anyone would want a card from me, and flaring up the underlying anxiety that I wasn’t good enough to be anyone’s friend. As I became aware of the internal narrative taking over my life, I was shocked. I knew things needed to change. As a first step, I booked on to an eight-week mindfulness course. Eventually I made the connection between my breathing and how I felt emotionally. I’d been hyperventilating my entire adult life. My previous job was in communications, which is…

My exercise regime… To get my heart pumping and maintain my weight, I work out four times a week, usually with 45 minutes of weight training or HIIT (high intensity interval training). My get-fit tip… Whenever I’ve over-indulged, I make sure to burn some of it off the next day – I’ll go for an 8k run or walk or do a massive house clean, and that’s my exercise done. There’s no shortcut to being fit and healthy – you do have to put in the effort. My diet… I eat functionally and take 10 supplements every morning, including green-tea extract, a garlic supplement, probiotic, zinc, magnesium and ultimate oil-blend capsules – and I always take wheatgrass powder and barley grass powder as a green-tea shot. I mainly eat fish…

Had I been told a decade ago that I’d be spending my days in a yoga studio, I’d never have believed it. I thought my life was all mapped out. My plan was to keep working as a Home Economics and Textiles teacher until I was 60, then retire. That was until around six years ago, when everything changed radically. Like many people, I took my lungs for granted. I’ve never smoked, so assumed they were in good health. But I was suffering with a terrible, chronic cough, was constantly getting chest infections and was increasingly breathless when climbing the stairs or carrying heavy loads. Initially, I put it down to getting older and the onset of the menopause, but I was struggling. Shock diagnosis My GP thought I had…

334 CALS PER SERVING Garlic and paprika chicken curry Serves: 4 Ready in: 45 mins 2 tbsp low-fat Greek yogurt2 tbsp smoked sweet paprika1 tbsp minced ginger600g chicken thighs, cut into bite-sized pieces40 garlic cloves, peeled2 medium onions, chopped1 ½ tbsp rapeseed oil1 star anise1 tsp cumin seeds1 small piece blade mace5 tinned (canned) anchovy fillets, finely chopped (optional)½ tsp ground turmeric250ml tomato purée250ml unsalted chicken stock or water5 tbsp white wine vinegar or coconut vinegarSalt, to taste3 tbsp finely chopped coriander (cilantro) 1 In a large mixing bowl, whisk yogurt with 1tbsp of paprika and ginger. Stir in chicken pieces and make sure they are evenly coated in the marinade. 2 Place half the garlic in a food processor or blender with onions and about 125ml of water and…

✢ Picture perfect Avoid looking ghostly pale in photographs by steering clear of ingredients such as titanium dioxide and zinc oxide. The white pigments are designed to reflect the sun’s harmful UV rays and, unfortunately, reflect a camera flash too. SOPHIE CULLEN, BEAUTY EDITOR ✢ Dream gleam After you’ve applied your foundation, mix any leftovers with a small amount of highlighter and apply to your cheekbones. I love Giorgio Armani Fluid Sheer Skin Illuminator, £40. It makes foundation look less flat, plus it gives your skin a gorgeous highlight that doesn’t look overdone. SARAH BROCK, CELEBRITY MAKE-UP ARTIST ✢ Ace that base Use your fingers to apply your foundation if you want sheer coverage and a brush for medium to full coverage. ASHLEY GRIFFITHS, MAKE-UP ARTIST ✢ Get the glow…

Did you know? Nearly 30% of cosmetics contain polymers that are not just bad for the environment, but pose health risks too. Now you can check for nasties by scanning barcodes with the CodeCheck app – you’ll get a clear insight into a product’s ingredients to inform your beauty buying decision. Free, App Store and Google Play Confidence boosters A survey* has revealed the top beauty traits that make Brits feel better about themselves. 1. Clear skin 2. Loss of weight 3. Freshly washed hair 4. Well-rested eyes 5. Having a tan Buys for a beautiful smile The latest products for a fresh mouth and fabulous smile NATURAL RINSE Say goodbye to alcohol-based mouthwashes. This zingy recipe of natural peppermint, Sicilian lemons and botanical extracts leaves your mouth feeling fresh…

Do your shoes fit? ARE YOUR TRAINERS… SORT IT! Ticked any of these boxes? It’s time for a new pair. So, what should you look for? ✢ ‘Comfort is key,’ says Joe Wells, technical representative at Saucony. ‘If you’re blistering around the forefoot, your shoes are too small. Your toes need room to spread out to maintain stability and there should be at least a thumb’s width between the big toe and the top of your trainer.’ ✢ Your shoe should feel secure, with no movement. To boost ankle support with your laces, check out ‘A Tip From Illumiseen: How To Prevent Running Shoe Blisters With A Heel Lock’ on YouTube. ✢ And while trainers may flex, they should bounce back into shape. If not, they’ve run their course.…

TRACKSUIT TOPS TRACKSUIT BOTTOMS SPORTS TRAINERS BACKPACKS…

Around 830,000 women in the UK have CHD – the most common type of heart and circulatory disease – and while chest pain (associated with angina and heart attacks) and fatigue are recognised symptoms, there are others to look out for. They’re particularly important to flag up to women, says Philippa Hobson, senior cardiac nurse at the British Heart Foundation, who may be less likely to seek or delay getting medical attention than men. ✢ UPPER-BODY PAIN Chest pain during a heart attack may travel to other areas of your body that you might not expect. ‘You may also feel discomfort between your shoulder blades, your collarbone, your back, or down your left or right arm or up to your neck or jaw,’ says Philippa. ✢ AN IMPENDING SENSE OF…

Currently only for Londoners, this is the capital’s first and only fruit and veg subscription box rescuing surplus produce that doesn’t typically meet retailers’ requirements. Think wonky carrots and misshaped pears. So far, Oddbox has saved over 1,400 tonnes of food, equivalent to 111 double-decker buses. Receive the best of recently published paperback fiction, written for women, by women. You decide what you want to read and offer reviews. Once subscribed, log on to the digital book club to discuss your read. You might discover a new favourite… Bi-monthly boxes of the best beauty and wellness brands in a themed collection. The latest featured calming products such as a CBD oil, facial oil and healthy snacks. It’s a great deal, as the contents of each box has an RRP of…

It won’t make any difference to your symptoms whether you decide to buy a branded product or a generic one, but it can make a huge difference to your wallet. ✢ NASAL SPRAYS: Look for the active ingredient beclometasone on the packaging. You can usually save around £2 per bottle by asking your pharmacist for this as a generic nasal spray. ✢ EYE DROPS: If your only symptom is itchy, watery eyes, antihistamine or sodium cromoglicate eye drops (ask for this rather than a brand name) should be all you need. ✢ ORAL ANTIHISTAMINES: Ask for a generic name, such as cetirizine, loratadine, acrivastine, chlorphenamine at the pharmacy counter, as it will be a fraction of the price.…

Florence, 55, was diagnosed in 2010. After four rounds of chemotherapy and two surgeries, she now lives with a stoma (where part of the bowel is removed and waste goes directly into a small bag attached to the skin). She also takes a drug called Olaparib. ‘It’s a game changer,’ she says. ‘It’s an easy drug to take compared to chemo and without it, I wouldn’t be here.’ Olaparib is a PARP inhibitor. (PARPs are enzymes that allow cancer cells to repair themselves.) After her fourth round of chemo, Florence didn’t feel she could go through any more, but she says the Olaparib means she is able to lead ‘a pretty normal life’. She adds, ‘My prognosis was 12-18 months, yet I’m alive nine years later. I didn’t think I…

Nikki Blisset, 39, from Newbury. ‘I’ve always been an anxious person, but I began to suffer severe symptoms when my first son was born. It was a traumatic birth and afterwards, I experienced severe postnatal depression, which meant even leaving the house became a mission. The first time I had a panic attack, I was in the supermarket. The noise, lights and people – it all became overwhelming. Soon the attacks began to happen everywhere. The depression and anxiety took over and I was hospitalised. I had CBT, which helped and gave me strategies to cope. The anxiety gradually subsided but recently I’ve been having a difficult time – I’ve had another baby and I was made redundant. The symptoms returned and I’ve been diagnosed with generalised anxiety disorder. I’m…