Innholdsfortegnelse for August 2023 i Woman's Weekly Living Series

Everything feels better after a walk! Even your feet – if you’re wearing the right walking boots. And in this issue we’ve got advice on choosing the right footwear and the best buys, including boots and backpack, hiking socks and sports bra. Our eight-page walking special also includes a four-week plan to get you up to speed so you can shape up, lose weight and improve your health and fitness. It includes some of the UK’s best-loved (and trodden) trails too. All you have to do is get out there and put one foot in front of the other. Enjoy! Tanya…

A BROKEN BONE A break – particularly of the wrist, spine or hip – is often the first sign of weakening bones or the bone-thinning condition osteoporosis, which affects an estimated three million women in the UK. ✱ If you’re 50 or over, talk to your GP about a bone density (DEXA) scan to check for osteoporosis. ✱ Consider medication. If diagnosed with osteoporosis, your GP can prescribe tablets, such as alendronic acid, to reduce the rate of bone loss. ✱ Maintain a healthy BMI. A Body Mass Index below 20 can put you at higher risk of osteoporosis, partly because you’re starting with less bone to begin with. ‘Often, those with a low BMI have a restricted diet, which can affect the nutrients they eat,’ says Kirsty Carne, osteoporosis…

Korean-style steak with sesame dressing Jazz up some simple steaks with this zingy Asian-inspired sauce. Serve individually or slice and serve family-style as part of a larger spread. PER SERVING 370 cals, 15g fat, 5g sat fat, 12g carbs SERVES 4 PREP 20 mins, plus marinating COOK 10 mins ✱ 4 thick sirloin steaks✱ 2tbsp low-salt soy sauce✱ 2tbsp toasted sesame oil✱ 5cm piece of ginger, grated✱ 2 garlic cloves, crushed FOR THE DIP: ✱ 4tbsp soy sauce✱ 2tsp toasted sesame oil✱ 2tbsp sugar✱ 4tsp rice vinegar✱ 2tsp wasabi or horseradish✱ 3 spring onions, thinly sliced FOR THE SALAD: ✱ 200g ready-to-wok egg noodles✱ 50g radishes, sliced✱ 1-2tbsp low-salt soy sauce✱ 1-2tbsp sesame oil✱ 1tbsp sesame seeds✱ Small bunch of spring onions, sliced✱ Small bunch of coriander, torn 1 Put…

1 EXFOLIATE FOR A RADIANT GLOW Feather & Down Sweet Dreams Warming Body Scrub, £8, Superdrug Buff away flakes and feel ready to bare all with this powerful sugar scrub. It gently warms up to soothe tired muscles and help you relax. 2 CALL TO ARMS Prai Ageless Upper Arm Creme, £21.99, Boots Tighten up saggy arms with this caffeine-infused complex, which helps to improve the skin’s tone and texture. 3 CONCEAL BLEMISHES Sally Hansen Airbrush Leg Makeup, £13.99, Boots Apply to legs, arms or chest for an instant hint of colour and a gorgeous sheen that helps conceal imperfections 4 PERK UP THAT BUST Noughty The Booster Neck & Décolleté Serum, £14.95, lovenoughty.co.uk This illuminating serum plumps and smooths to leave your chest and neck looking rejuvenated. 5 SOOTHING…

Inside you’ll find BEST BUYS Walking kit you’ll want to step out in. HEALTH BOOST Transform your wellbeing with a walk. GET STARTED A four-week, easy-build walking plan. WONDERFUL WALKS Nine of the best UK routes.…

The predominant endometrial cancer symptom is vaginal bleeding that’s unusual, such as postmenopausal bleeding, or, if you’re premenopausal, very heavy periods or bleeding between periods. While there are other less serious causes of abnormal bleeding, see your GP as soon as possible if you experience any. Less common symptoms include lower abdominal pain, pain during sex, pain in the back, legs or pelvis, nausea or loss of appetite, and tiredness. The doctor will ask you about your symptoms, offer an internal examination and refer you to a specialist if necessary for further tests to rule out serious causes. In endometrial cancer, the endometrial cells of the womb lining grow abnormally. We don’t know exactly what causes it, but your risk increases as you age. Further risks include high oestrogen levels…

Think pink Like a shot of caffeine to the face, a bright pink lip will instantly pep up a drab and dreary complexion, and feels more wearable than a classic pillarbox red. Helen Mirren opts for a satin finish, which cleverly helps to create the illusion of fuller lips. Get a similar look with Max Factor Colour Elixir Lipstick in English Rose, £8.99, Boots. Lovely in lilac If you’re intimidated by colour, an easy place to start is to match your eyeshadow to your outfit – it will tie everything together, without risking a clash. Emma Thompson matches her eyeshadow to her lilac suit, keeping the rest of her make-up subtle and neutral. Collection Eye Palette in Malibu Waves, £4.99, Boots, has a beautiful selection of soft shades to match…

BUNIONS Bunions occur when the joint of the big toe develops sideways, causing the toe to tilt towards the other toes on the foot. ‘They appear as bony lumps at the base of the big toe and can be very painful,’ says podiatrist Tony Gavin (osgo.co.uk). Bunions are often hereditary and arthritic conditions can increase the likelihood of them developing. FIX IT ✱ Tight, narrow shoes and high heels can make bunions worse, so choose more sensible footwear. Shoes with an adjustable strap fastening are the most comfortable, says Tony.✱ If your bunions are painful, over-the-counter painkillers, such as ibuprofen or paracetamol, can provide relief.✱ A podiatrist may recommend surgery for bunions if they cause severe pain and foot deformity that impacts on everyday life. TRY THIS A flexible corrector…

Decode the bottle UVA: these long-wave rays cause your skin to age and wrinkle and can lead to skin cancer. When the UVA logo is circled, it means that the product contains at least the minimum UVA protection recommended by the European Commission. UVB: short-wave rays are responsible for sunburn. Make sure your sunscreen is labelled as ‘broad-spectrum’ or shows both the UVA and UVB icons to protect against both types of rays. Star rating: originally created by Boots and now used by other brands, the five-star system shows the level of UVA protection. Some bottles don’t use the star rating system and instead use the letters ‘PA’ followed by plus signs, a rating system developed in Japan. SPF: the Sun Protection Factor refers to the level of UVB protection.…

You don’t have to miss out on ice cream and cocktails this summer. Just follow this eating plan of lighter foods in a calorie-counted diet, while allowing some leeway for holiday indulgence. Simply choose one breakfast, lunch, dinner and snack daily from the lists (try to include as much variety as you can). All recipes serve one. Over the next six weeks you’re also allowed 12 summer splurges. You have full flexibility over how you want to use them – you could, for example, save them all up for a one- or two-week holiday if you’d prefer. Time for a treat Enjoy two of these splurges a week ✱ Swap a lunch for a picnic – ham sandwiches, potato salad, plus strawberries and cream are all allowed! ✱ Swap a…

Q How do I treat a cat scratch? A Treat superficial cat scratches by washing the wound with running water and soap. If bleeding, apply pressure with a clean, dry, sterile gauze pad. If it doesn’t stop, seek medical attention. Scratches to the eye need immediate care. Infection risk is higher for people with weakened immune systems. Changes around the wound site including redness, swelling, tenderness and pus, or generalised fever, suggest infection and need medical attention. Otherwise simply put a sterile dressing or plaster over it and let it heal. Cat scratches rarely require tetanus injections but it’s advisable to be protected, so check with your practice nurse that you’re up to date. Most cats are infected with an infection called cat-scratch disease, caused by the Bartonella henselae bacteria, usually…

Asparagus, lemon and mint buckwheat risotto High in fibre and with a lower GI than the more usual white rice, this healthier take on risotto makes a great energy-boosting meal. PER SERVING 570 cals, 30g fat, 4g sat fat, 53g carbs SERVES 2 PREP 15 mins COOK 35 mins ✱ 1tbsp olive or rapeseed oil✱ 2 onions, finely diced✱ 4 garlic cloves, crushed✱ ½ vegetable stock cube✱ 80g buckwheat✱ 3tbsp cashew butter✱ 200g asparagus, trimmed and cut into 2-3cm lengths✱ 80g sugar snap peas, halved lengthways✱ Handful mint, finely chopped, plus extra leaves to garnish✱ Juice 1 lemon✱ 40g toasted almonds, roughly chopped 1 Heat the oil in a frying pan, then add the onion and cook for 6-8 mins, stirring regularly until golden. Add the garlic and cook for…

Chicken tray bake with roasted garlic butter Take your chicken tray bake to new heights with our roasted garlic butter. Vibrant and tasty! PER SERVING 593 cals, 21g fat, 8g sat fat, 43g carbs SERVES 2 PREP 10 mins COOK 1 hr 45 mins ✱ ½ bulb garlic, roasted✱ 1tbsp olive oil✱ 1tbsp parsley, finely chopped✱ 15g butter, softened✱ 300g new potatoes✱ 2 leeks, sliced into rounds✱ 4 skin-on chicken thighs✱ 150ml chicken stock✱ 300g frozen peas 1 Heat the oven to 180C Fan/Gas 6. Put the garlic in foil on a roasting tray and drizzle over the olive oil, wrap and cook for 30-40 mins until soft. Leave to cool, cut off the top and squeeze cloves into a bowl. Mix in the parsley and butter, season, cover and…

PRESSURE RELIEF There’s an acupressure point on your shoulder that helps to relax the tense head and neck muscles and stimulate your vagus nerve, says functional health practitioner Fran McElwaine. ‘Place your little finger on the side of your neck and your other fingers along the ridge of your shoulder, with your elbows touching in front of you. Where the middle finger lands is the point you need to stimulate; it will feel tender under your skin.’ GO FOR A WALK When you exercise, your body releases endorphins – natural painkillers that can see off a headache, explains Dr Steve Allder, a consultant neurologist at recognitionhealth.com. ‘You’ll benefit from lower stress levels and better sleep, which will help keep future headaches at bay.’ DIM THE LIGHTS Light can trigger a…

Carrot traybake An all-in-one traybake is the perfect cake for a crowd. This tasty crowd-pleaser travels well and can be made ahead. PER SERVING 264 cals, 14g fat, 4g sat fat, 30g carbs SERVES 15 PREP 30 mins COOK 40 mins, plus cooling FOR THE CAKE ✱ 250g gluten-free oat flour✱ 3tsp gluten-free baking powder✱ 1tsp xanthan gum✱ 1tsp ground mixed spice✱ 175ml sunflower or rapeseed oil✱ 175g light muscovado sugar✱ 3 medium eggs✱ 350g carrots, peeled and grated FOR THE TOPPING ✱ 3tbsp icing sugar✱ 300g soft cheese (such as Philadelphia)✱ Zest of 1 orange YOU WILL NEED ✱ 28 x 18cm traybake tin, greased and lined with baking paper 1 Heat the oven to 180C Fan/ Gas 6. Sift the flour, baking powder, xanthan gum and mixed spice…

THE GOOD VIRUS £25, Hodder & Stoughton  Not all viruses are out to get us, although with all the focus on COVID-19 you could be forgiven for thinking they are. This new read focuses on the good guys – phages. These ultra-helpful but microscopic viruses fight bacteria, and this book tells the story of their discovery and use in our health, as well as what the future might hold for them. LONG ILLNESS £17.99, Vermilion  Neuroscientist Dr Meghan Jobson and neuropsychiatrist Dr Juliet Morgan share their step-by-step approach to chronic illness treatment, empowering you to find your own route to recovery. It includes advice about managing pain and fatigue, digestion and sleep issues, as well as headaches, brain fog and breathing problems. THE FEMALE BODY BIBLE £20,…