Innholdsfortegnelse for January 2023 i Woman's Weekly Living Series

Carbs get a bad press – but you don’t have to cut them out of your diet. Choose them carefully (wholegrains, not refined, and carrots, not cake) and they can keep you healthy – and help you lose weight. Yes, really! Recent research* shows that eating potatoes aids weight loss because they make you feel fuller faster and stop you overeating. Crisps and chips aside, of course. Check out our carb-lovers diet on p10 and start 2023 in great shape. Happy New Year! *Study by Pennington Biomedical Research Center in Baton Rouge, Louisiana.…

Fringe benefits One of the best ways to update your hairstyle and create a fresh, youthful appearance is to chop in a fringe. An eye-skimming style, like Viola Davis’, hides frown lines and crow’s feet while drawing attention to the eyes. Fringes are more likely to look greasy than the rest of your hair so use Colab Dry Shampoo+ Extreme Volume, £4.49, Boots, to refresh your style ready for the morning. Healthy highlights Block, dense colours – especially brunette shades – can look harsh and wash out your complexion. Shirley Ballas shows how adding golden highlights can do wonders for your skin tone. Ask your colourist to add some pieces a few shades lighter than your natural colour to brighten and illuminate your complexion. Or try it at home with…

Boost 1 Diet tweaks Slouching on the sofa, eating biscuits, can take its toll on more than our waistlines. ‘Where we get our fuel can make or break our energy levels,’ warns nutritionist Judy Watson (judywatsonnutritionist.co.uk) ‘and too much sugar drains your mood and your motivation.’ Forget the ‘eat little and often’ mantra too – eating too often uses up energy instead of preserving it. Try this: ✣ Fresh start Cook from scratch and avoid processed foods – they’re more likely to drain your energy. ✣ Protein power A higher ratio of protein to carbohydrates will provide sustained energy until your next meal. Try two eggs with one slice of bread, instead of one egg and two slices. ✣ Fast fix Avoid late-night snacks. Fasting for 12 to 16…

Q SHOULD I TAKE MY BLOOD PRESSURE MEDICINE IN THE MORNING OR AT NIGHT? A Current guidelines for many antihypertensive medicines don’t specify what time of day to take them. However, a new study of 20,000 patients has shown that taking antihypertensive medicine at bedtime improves blood pressure control and nearly halves cardiovascular deaths when compared with morning dosing. The patients were randomised into two groups, either taking their daily dose at bedtime or after waking in the morning, and were followed up for six years. Those taking evening doses were found to have significantly fewer heart attacks, strokes or heart failure. This study suggests good evidence for taking simple blood pressure tablets at bedtime, but doesn’t apply to medicines that need to be taken more than once a day…

CARROT AND SPINACH PILAU With added veggies and some warming spice, this tasty rice dish is a main in itself, or makes a worthy side for special occasions. SERVES 4 PREP 15 MINS COOK 20 MINS ✣ 3tbsp vegetable oil ✣ 1tsp cumin seeds ✣ 1 bay leaf ✣Good pinch of turmeric ✣ 2 large carrots, grated ✣ 300g Basmati rice ✣ 100g baby spinach, chopped ✣ 2tbsp flaked almonds 1 Heat the oil in a large pan and fry the cumin for 1 min. Add the bay leaf, turmeric and carrot; fry until softened. 2 Add the rice, a good pinch of salt and stir. Pour in 600ml boiling water. Bring to the boil, then reduce the heat and cook, loosely covered, until the rice is fluffy and tender…

ALL PRICES CORRECT AT TIME OF PRESS Best for range of movement Go Balance Cropped Yoga Leggings, £19.50, M&S Whatever the pose, you’ll feel safe and comfy in these leggings. They feature FlexiFit technology, which guarantees to move along with you, and a blackout style that promises to keep you covered no matter how much squatting you do. A regular fit gives you room to move and the high-wrap waist offers extra support, while the breathable fabric is quick-drying and moisture-wicking for freshness. Best for being eco-friendly BAM Enduro Bamboo Leggings, £27.50,bambooclothing.co.uk If you’re looking for quality leggings with green credentials, check out the range of plain and printed bamboo options at BAM. They’re stretchy, supportive and non-see-through, and the bamboo fabric is naturally moisture-resistant. The flat-lock seams…

RASPBERRY, HONEY AND WALNUT BAKED OATS 98p PER SERVE This easy, protein-packed breakfast is a great upgrade from standard porridge, with a healthy dose of protein and extra fibre. SERVES 5-6 PREP 10 MINS COOK 20-30 MINS ✣ 200g porridge oats ✣ 2tsp honey ✣ 5 medium eggs, beaten ✣ 500g natural yogurt ✣ 100g walnuts, chopped ✣ 500g fresh or frozen raspberries 1 Heat the oven to 180C Fan/Gas 6. Mix all the ingredients in a large bowl until combined, reserving ¼ of the walnuts. 2 Spoon into 5 ovenproof bowls or ramekins (about 150ml). Sprinkle with reserved walnuts and bake on a baking tray for 25-30 mins until set. Serve warm. TIP Freeze the baked oats for up to 3 months. Defrost in the microwave until warmed through…

In the pyramid of life priorities, sleeping should be right at the top alongside loving relationships and good health. Aside from the known physical benefits, anyone who has experienced disturbed nights will agree that quality kip is also essential for mental wellbeing. Most of us know what we should be doing – less technology and caffeine, more consistent bedtimes – but are you aware that your beauty routine can help too? These expert tips and soothing buys can help you achieve your best sleep ever. Soothe in the shower We associate showers with the morning, and shower products tend to have zingy get-up-and-go scents. But there’s no reason you can’t aid relaxation just because you’re standing up. Neal’s Yard Remedies Beauty Sleep Shower Oil, £19.50, nealsyardremedies.com, is a soothing…

What are hyperfoods? We know our superfoods – nutritionally dense fruit and vegetables that experts urge us to eat more of. Broccoli, blueberries and green leafy veg usually make the list, although there’s no scientifically accepted definition. A hyperfood is, in effect, a super superfood. They have specific health-assisting or disease-fighting properties. And they could even be used in the future in the fightback against viruses such as COVID-19. Early findings from a study by Imperial College London have identified 10 foods containing molecules with antiviral properties. Researchers hope this information could be turned into dietary advice for patients recovering from Covid. ‘We’re looking for ways to help people when they’ve contracted the virus, reducing either the duration or the severity of the disease,’ says Dr Kirill Veselkov from the…

CASHEW AND PORK BURGERS We’ve swapped some of the pork in these tasty burgers for cashews – full of fibre, heart-healthy fats and protein. SERVES 4 PREP 15 MINS COOK 20 MINS ✣ 150g cashew nuts ✣ 250g 5% fat pork mince ✣ 200g sweet potato, grated ✣ 1 onion, grated ✣ 1tsp ground coriander ✣ 1tsp chicken seasoning ✣ 2tbsp rapeseed oil Toppings: ✣4 gherkins, cut into strips ✣ 2 large carrots, cut into thin strips ✣1 avocado, quartered, peeled and sliced ✣1tbsp vinegar, from the gherkins ✣ 4 seeded brioche buns ✣ 4tbsp light mayonnaise ✣ 1 beef tomato, sliced ✣4tbsp smoked chilli ketchup or barbecue sauce 1 Heat the grill to high. Put the cashew nuts in a food processor and blend until they are finely chopped.…

How will I know if my blood pressure is high? You won’t necessarily because there are rarely symptoms. It’s often picked up during routine health checks. ‘From the age of 40 we should have our blood pressure checked every five years by the GP or practice nurse,’ says Woman’s Weekly GP Dr Gill Jenkins. ‘If you’re concerned, you can also get it checked at the pharmacy. For those with a family history or who are already diagnosed with hypertension, a home monitor is useful.’ Should I use a home monitor? They can help keep tabs on what’s a very common, and potentially serious, condition, says Dr Gill. ‘Hypertension is one of the most common chronic conditions as we age, with around a third of UK adults suffering from it.’ When…

‘Our goal is to raise awareness of cancer poverty’ ‘Having cancer made me more aware of the difference we can make’ Vicky Saynor is 46 and lives in Hertfordshire. Sitting down beside my husband Chris, 46, there was nothing I could do to hide my worry. It was October 2018 and we were at Heathrow Airport, getting ready to take off for our honeymoon in India. Until that moment, I’d been all smiles. ‘I found a lump on my breast,’ I said. As a treat, we’d booked into the business-class lounge – even the bathrooms were luxurious and covered with mirrors, reflecting every angle. My dress looked great, but then I’d seen something new – a lump below my collarbone that wasn’t there before. After the holiday, I visited my…

Primary lung cancer is the third commonest cancer in the UK. Around 47,000 UK people are diagnosed yearly, with 45% aged 75 or over, and slightly more men than women. More than 70 out of 100 UK lung cancer cases are caused by smoking. Other risks include a family history of lung cancer and treatments for other cancer types. Although cancers can develop from any cell type in and around the lungs, there are two main types of lung cancer – small cell lung cancer (SCLC) and non-small cell lung cancer (NSCLC). Other rarer types include mesothelioma in the pleura, the protective membrane covering the lungs, sarcomas and lymphomas. There are often no signs or symptoms in the early stages of lung cancer, but eventually people develop symptoms, including a…

SHORTCUT BERRY CHARLOTTE Perfect for pudding, yet healthy enough for breakfast – this is easy to rustle up at any time of day. SERVES 4 PREP 5 MINS COOK 25 MINS ✣ 500g mixed blackberries, raspberries, blueberries and strawberries, roughly chopped, thawed if using frozen ✣2tbsp fresh orange juice ✣ 2tbsp maple syrup ✣ 1tbsp vegan butter ✣8 slices of raisin and cinnamon loaf ✣ 1tbsp flaked almonds ✣4tbsp thick coconut yogurt, to serve 1 Heat the oven to 180C Fan/Gas 6. Arrange the chopped fruit in a roasting dish and spoon over the orange juice and maple syrup. Loosely cover with foil and roast for 10 mins. 2 Meanwhile, butter the raisin and cinnamon loaf and quarter each slice into triangles. Lay the triangles over the fruit to cover.…

Bookshelf THE COMPLETE GUIDE TO MEMORY £14.99, Penguin Life A one-stop guide to the science of memory – how it works and how we can strengthen it and protect it from deterioration and disease such as dementia. Neurologist Dr Richard Restak is an expert on the brain and behaviour, and he draws on the latest research, case studies and transforming tips and tricks. THE GALVESTON DIET £16,99, Penguin Life Welcome to the menopause diet book taking the US by storm. After experiencing sudden weight gain and exhaustion during the menopause, Dr Mary Claire Haver set about researching what to do about it. The result is this midlife weightloss eating programme, which has apparently helped more than 100,000 American women shape up. A TOOLKIT FOR YOUR EMOTIONS £14.99, Green Finch Leading…