healthy 10.11 2020

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Cruelty-Free
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"RIDE THE NIGHT.

Cycle 50km or 100km through London at night for Breast Cancer Now, Jo's Cervical Cancer
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To take part you need to pay a registration fee of £45 and fundraise £100 for the Women V Cancer charities.

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CO Challenges

V tasein
Vitamin A
Resurfacing Mask
(£15, 6Oml,
60 points,
hollandandbarrett.

100%

We're used to reaching for supplements when feeling run down. And vitamins
can do wonders on our outsides, too. Say hello to vitamin-enriched skincare

fter the year we’ve had, it’s no surprise some WHAT’S THE BUZZ?
of the nation’s complexions are in need of
alittle lift. This vitamin A-enriched mask First things first. With its on-trend amber glass casing,
this product has serious bathroom shelf appeal. But it’s
from Vitaskin could well be the answer to what inside this (recyclable) jar that’s got us purchasing

the problem of dull, tired and lacklustre skin. Leave it on repeat. Key ingredient retinyl palmitate is a gentle,
to do its thing for 10 minutes and you'll be rewarded yet effective form of retinol (vitamin A), designed for all
with pure radiance.
your firming, smoothing, line-reducing and cell-renewing
With a balmy, non-greasy, non-drying texture and
next-level smoothing power (the healthy team can attest needs. Next up is carrot seed oil, rich in vitamins A and
to baby-soft results), it really is the closest you can get
to giving yourself a swanky facial at home. Use it before E, which helps rejuvenate and balance moisture.
a night out (or your next Zoom call) and get ready for Meanwhile, geranium oil helps to eliminate dead skin
the compliments to rain down.
cells, tighten skin and diminish signs of ageing. And did
we mention it’s vegan, cruelty-free and 100 per cent
natural? Glow-getters, form an orderly queue. ®

healthy-magazine.co.uk 103

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clean beauty

IN-DEPTH }

CASTOR OIL

fa INGREDIENT Sales of this natural beauty hero rocketed during lockdown, thanks to its
versatility — here’s why it should earn a spot on your bathroom shelf

WHY SHOULD I USE IT? aon!

Castor oil is around 90 per cent TRY IT

ricinoleic acid, a potent fatty acid, Holland & Barrett Castor Oil (£8.99, 250ml, 32 points) is
making it a great natural moisturiser. pure and organic, ready for direct application to hair and skin.
Hairburst Lash & Brow Enhancing Serum (£32.99, 9ml,
Naturally antibacterial and anti- 128 points) combines castor oil with peptides and flower
inflammatory, it’s known for its extracts for longer, stronger hair growth.
skin-healing properties and as = Dr. Organic Virgin Coconut Oil Lip Balm (£3.99, 5.7m,
ahome remedy for eczema or Q 12 points) hydrates with star ingredient castor oil, plus
dermatitis, rosacea and psoriasis. shea butter and coconut oil, with SPF15

You can apply it to your roots, the body All products al hollandandbarrett.com
of your hair, your eyebrows and lashes
to help speed up hair growth, remove
split ends and for a glossy shine.

It stimulates the body’s production
of collagen and elastin, which keep
skin looking plump and young.

Applying castor oil with a cotton ball
around the eyes, mouth and forenead
may help to prevent fine lines.

WHAT TO LOOK OUT FOR

Ypoluus'llhfainirdanitdinlinpopurroisdhuinctgsf-acitemoiiglsh,t

be listed as Ricinus communis.

Castor oil can enhance the absorption
of other ingredients, and it also mixes
well with other oils.

It’s rarely associated with skin
sensitivity, but it’s worth doing a
patch test, as with any ingredient.

Castor oil has a long shelf life - up to

one year, or if cold-pressed, up to five.

Steer clear of castor oil if you are
pregnant, as it can induce labour.

{for more on natural moisturising, go to healthy-magazine.co.uk} healthy-magazine.co.uk 105

Z, Smell is one of the most nside each perfume bottle there’s an
aroma that can genuinely change your
powerful senses we own, life. Known as the unsung hero of the
and wearing perfume can beauty world, perfume is often viewed as
help us ooze confidence. a luxury treat, but smelling it can impact our
emotional and mental wellbeing by injecting
But how we respond to us with a dose of confidence.
scents is totally personal
— here’s how to find your This meaningful psychological experience
can be the difference between a good and bad
fragrance formula day, because our sense of smell is so closely
linked to our psyche, memories and emotions.
AA STOR ATSB
‘Fragrance can have a pronounced effect
on our mood,’ says British perfumer and

fragrance expert Roja Dove. ‘It taps right to

the core of your brain, and can make you feel
ready to face the day with a spring in your step,’

A 2003 fragrance study reported that 90 per

cent of women tested felt more confident

when they wore perfume. And certain scents
may actually buust selfesteem — lust year, the
University of Sussex found inhaling lemon
helped people feel better about body image.

However, to gain confidence it’s all about
finding a perfume that feels authentic for
you — as our reaction to fragrance is highly
subjective. “We should always wear a scent
that is like an extension of ourselves, adds

Dove. ‘You can tell when someone wears

a perfume that makes them feel confident

because they hold themselves differently.
So how exactly does fragrance impact on

our feelings? Signals are sent from our nose
to the brain’s olfactory cortex, part of the
limbic system, which processes emotions and
memories. That’s why many smells transport
you back to specific experiences or places, like
vanilla being reminiscent of your childhood

home, or rose reminding you of a special person.

Similarly, aromatherapy is used to promote
wellbeing through the inhalation of essential
oils (from plants or flowers). The scents are
thought to have medicinal and therapeutic
properties that uplift you, like lavender (used

to aid stress and sleep deprivation), and
peppermint (used for headaches and fatigue).

Of course, we all have individual preferences,
so follow your instinct. ‘Our responses to
odours build up over our lives. I call these our

olfactory fingerprints, says Dove. ‘My top tip?
Find a fragrance that makes you feel amazing.
If you pick one up and think “it’s nice”, then it’s
not good enough. You need that automatic gut
reaction to it, where it consumes you,

106 healthy-magazine.co.uk

clean beauty

Youre an introvert, a Yourre calm,
listener or kind-hearted ~ romantic or creative

fragrance family match > fragrance family match

Smelling zesty citrus fruits Think bouquets of roses,
like lemon and grapefruit
can lift your mood and peonies, lilies and orange
refresh your senses, So you blossom. These can even
can start and finish the day
lower levels of cortisol.
with confidence.
perfume prescription Youre adventurous,
perfume prescription Pacifica French Lilac daring orpassionate
Eden Perfumes Sicilian fragrance family match
Lemon Eau de Parfum AeMASSAGE Roll On Perfume
(£18, 30ml, 72 points) Look for foodie perfumes
SKIN (£12.99, 10ml, 48 points) incorporating cocoa,
This blends invigorating Sweet and feminine as
lemon with bamboo and + SOFTENING caramel, toffee and praline
jasmine for a summery vibe. + NOURISHING you'd expect, thanks to the for snugness and comfort,
and vanilla for happiness.
introvert + citrus notes E oF lilac, magnolia and ylang-
perfume prescription
. = Gaily uplift You'refree-spirited, ylang. to pulse points. Pacifica Island Vanilla Roll
or an explorer
ApPIY On Perfume
fragrance family match
calm + floral fragrances (£12.99, 10mI, 48 points)
= mood-booster
This exotic option features
Channel your inner zen hero ingredients of Tahitian

with sandalwood, cedar and bourbon vanilla.

or pine (which are usually

' . base notes). These are You're outgoing,
soothing, tranquil and can adventurous
playful orfun
Ne ‘car outdoors? increase focus and + gourmand scents
family match: help concentration. fragrance family match = instant pick-me-up ®

perfume prescription From pears and All products at
peaches to berries and hollandandbarrettcom
like sea salt, rain ea : ‘Miaroma Cedarwood pomegranate, these juicy
notes will put a smile on
accord and liquid air Pure Essential Oil your face after one spray.

cot “make you feel at one with (£6, 10m, 24 points) perfume prescription
Pacifica Tuscan Blood
Planet Earth, increasing As it absorbs into your Orange Roll On Perfume
(£12.99, 10ml, 48 points)
inner courage. wrist or neck, this
Like a fruit salad in a bottle,
perfume prescription surrounds you with 4
Eden Perfumes Sea Salt
asense of security. this is a Sweet ode to blood

Eau de Parfum To dilute and add orange, raspberry and

(£18, 30ml, 72 points) sweetness, mix with Traber,
Sea salt, seaweed and Miaroma Sweet

grapefruit will whisk you Almond Oil
away to an idyllic beach. (£5, 100m, 20 points).

eco-friendly free-spirited outgoing + fruity hints
+ aquatic perfume = sunny disposition
= mindfulness surge + woody accords
= hug in a bottle

{for more on clean beauty, go to healthy-magazine.co.uk } healthy-magazine.co.uk 107

HEALTHYFORMEN.COM

ae:

decade-by-decad
guide to be your
strongest ever

BACK ON TRACK

__BUILD MUSCLE
WITH WHOLE

So) FOODS» » |

Seay

mi = 7

youl . KEEP ON RUN
bar:

A

fool tne

Healthy For Men magazine is
the ideal companion for every
man’s healthy lifestyle. It’s packed
with expert advice for physical,
mental and sexual wellbeing.
You'll also find science-backed

nutrition tips, workouts created by
top trainers to keep you lean and

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real life stories from fitness

heroes and Hollywood

legends.

Buy Healthy For Men online at hollandandbarrett.com and in store
now or subscribe today at hfmsubs.co.uk and never miss an issue

ak

om

BEAUTY » th Top up during
FIX the day...

ability to protect
against blue rays.

THE PROBLEM:

PIGMENTATION

Studies indicate HEV light

may result in more redness, tre

swelling and pigment

production than UVA light. Vitamin C
Hyperpigmentation can
eeBooster

show up as discolouration,

uneven skin tone, age spots

Research suggests the blue light emitted from our and melasma (dark patches).
digital devices could play a part in premature ageing.
THE FIX: Vitamin C
With screen use soaring, here’s what to know
A potent antioxidant, vitamin C

may help defend against blue light

while also brightening skin. Topical

oon THE PROBLEM: THE PROBLEM: application has been shown to
30
os PITOTO-AGEING OXIDATIVE STRESS impede melanin production, which

Blue or high-energy visible By generating free can help fade dark spots, resulting

(HEV) light, emitted by radicals, HEV light induces in amore even-toned complexion.
LED screens, is believed to
oxidative stress in skin, Trilogy Vitamin C Booster
penetrate deeper into the an imbalance of free
ultr Treatment (£29.50, 12.5ml, 116
§kin than UVA and UVB radicals over antioxidants,
which can lead to cell and points), an intense brightener.

rays, right down to the dermis, tissue damage. While skin THE PROBLEM:
affecting collagen and elastin. This naturally contains antioxidants such DISTURBED SLEEP
may contribute to premature skin as vitamin E, these may be used up
ageing, with a loss of firmness and when exposed to free radicals. DOCTOR Research suggests that blue
an increase in visible lines.
THE FIX: Antioxidant serum light exposure delays night-
THE FIX: Spiked SPF time repair, and skin is less
It makes sense to top up your
Sunscreens are the logical first antioxidant levels as much as able to regenerate.
choice, given that the sun also emits
blue light, so they’re ready for the possible. Topically applied, we THE FIX: Catalyst creams
job. Ideally though, you want a can build up an antioxidant depot
smarter shield — look for an in skin, to counteract free radical Promote natural renewal
production — even when yourre not
antioxidant-loaded, broad-spectrum wearing SPF, like after you’ve washed with targeted creams or
product rated at least SPF 30. your face in the evening. Look for serums. Ingredients like
Antioxidants will help minimise grape, kiwi and cacao extracts, retinol kick-start cell turnover;
known for their ability to counter hyaluronic acid attracts water to
damage before it visibly impacts skin. the effects of blue light exposure. skin, smoothing wrinkles; and
Ultrasun Eye Mineral resveratrol repairs skin.
Antipodes Worship
S8u0npoPirnottse) cctoionntaiSnPsF‘I3n0fr(a£G2u0,alr5dm’ -l, Antioxidant Serum (£35.99, 30ml, Manuka Doctor Anti-
140 points), with grape and kiwi to
a combination of sunflower shoots combat free radical damage. Pollution Recovery Night Cream
(£29.99, 50ml, 116 points) contains
and powerful antioxidants which
help protect skin from blue light. hyaluronic acid, retinyl palmitate
(retinol and fatty acids), and
bee venom to stimulate collagen. ®

Allproducts at hollandandbarrett.com

}{for more clean and conscious beauty tips, visit healthy-magazine.co.uk healthy-magazine.co.uk 109

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PayTERMS & CONDITIONS: 1 for three issues of healthy magazine when you sign up online using promotion code E11.161P3 and pay by direct debit. 2 Offer ends7November 2020,
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5 ve

balance
BECAUSE SELF CARE IS CARE

Fake it till you make it. Smile though your -
heart is breaking. The world is full of wise
words about the power of smiling but it’s .
only recently that science has been able to
bring any backing to these artistic claims. “s
New research confirms that smiling can
trick your mind into being more positive, <
just by moving your facial muscles. In
the University of South Australia study, ne
participants held a pen between their
teeth, forcing their facial muscles into
asmile. Lead researcher and human and

artificial cognition expert, Dr Fernando
Marmolejo-Ramos says the finding has
important insights for mental health.
‘Tn our research we found that when you |

tfhoercaemfuylglydparlaac-titsheesemmilointigo,niat lsctiemnutrleatoefsthe

brain — which releases neurotransmitters

to encourage an emotionally positive state.
If we can trick the brain into perceiving
stimuli as “happy”, we can potentially use
this mechanism to boost mental

healthy-magazine.co.uk 111

around

the blen

Making your own fabric tea bags isn’t just
more sustainable, it means you can get

creative and fully customise your brew
— plus they won’t contain any plastic

reating your own herbal teas is ah.
a great way to reduce both your
caffeine intake and your expenditure. >
It can also be fun mixing different
Bae:
herbs to create your own personal blends.
Natural cotton, drawstring tea bags are simple E CO
to sew, and you can make a whole batch to
store ina tin or glass jar — they not only look THRIFTY|

beautiful, they’re reusable, too. af 2

HOW TO SEW YOUR OWN Idea extracted
HERBAL TEA BAGS © , from Eco Thrifty

Makes approx 50 by Alexa Kaye
(Summersdale,
£12.99), out now

6

1 metre square of unbleached muslin
Scissors

Unbleached embroidery thread or similar
(for the drawstring)

Sewing machine (or needle and thimble)
Cotton thread

Your fresh or dried herbs (and spices - optional)

1 Create a template, or use a ruler and mark out
6.5cm x oblongs
on the muslin - the

reason they aren't square is to allow for the

drawstring opening at the top of the bag.

2 Cut out your pieces, then take one, and fold - w¥h

over and pin 1.5cm at the top of the longer length

to create a tunnel for the drawstring. Sew this fold

in place (you can use a sewing machine or hand

Stitch the fabric using a running stitch). Repeat

the above on another piece of fabric.

112 healthy-magazine.co.uk

balance

Vv

WEALTHY RECOMMENDS

Not sure about blending your own? Se!
These loose-leaf teas will do the job ORGANIC

A perfectly balanced, signature blend of i creernex
Assam, Ceylon and Rwandan. Teapigs
English Breakfast Loose Leaf Tea
(£4.19, 100g, 16 points)

Organic and Fairtrade, a light, delicate green
tea for everyday drinking. Herbal Health Loose
Leaf Chun Mee Tea (£2119, 100g, 8 points)

A refreshing fusion of gunpowder green tea
and lively peppermint. Brew Tea Co. Moroccan
Mint Loose Leaf Tea (£4.99, 113g, 16 points)
All at hollandandbarrett.com

3 Pin the two pieces together with the raw
edges facing out, and carefully sew the two
sides below the drawstring tunnel. Then sew
along the bottom to create your bag.
4 Trim away some of the raw edges, but be
careful not to cut into the stitches.

5 Turn the bag right-side out, so that the raw
edges are on the inside of the bag.
6 Cut an 18cm length of cotton embroidery
thread. Use a needle to guide this thread
through the tunnels at the top of the bag. Make
sure you leave a short length exposed at both
ends for the drawstring to work effectively.
7 Repeat until you've used up your fabric, or you
have as many tea bags as you'd like.

TOP TEA TIPS

® Get creative with your herb mixes - you

can buy dried herbs cheaply in bulk. Use a
teaspoon each of different herbs and spices
and let your taste buds and imagination run

wild. Fill the bag so that it’s bulging!
® Your homemade tea bags can be stored
until needed fresh herbs will keep their

potency even when they’re dried.
® Boil some water, pick out your favourite
cup or mug, drop in a bag and pour over
boiled water. Leave to infuse for a few
minutes, then drink and enjoy.
© To reuse your eco-friendly cotton tea
bags, simply clean out the used tea, then give
them a rinse in water (without using any
detergent) and leave them to air dry. ®

healthy-magazine.co.uk L13

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The entertainment
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books

BOOKS TO RE-READ

TIMELESS TOMES THAT GET BETTER WITH AGE

THE SECRET DIARY Of Mice MATILDA BY ROALD
OF ADRIAN MOLE, and DAHL (Puffin, £9.99)
AGED 13%
ORD BY SUE TOWNSEND OF MICE AND MEN Joanna Levitas-Clark,
BY JOHN STEINBECK Art Director
ae (Penguin, £7.99)
(Penguin Classics, £8.99)
ae David Kenning, ‘As a Iliwttalentgeirdl,tMo baetil-dlaowstas
Chief Sub Editor Niamh Leonard- who
ROOD Bedwell,
Lifestyle Writer in a world of books, with
ia ‘T was on a family holiday,
‘Being only a year or so magical powers and the
me younger than Adrian aged 12, when my mum glorious Miss Honey there
Albert Mole, I was the and sister started talking to help her achieve her
NINETEEN about how much this
EIGHTY-FOUR perfect audience when Sue book had affected them. potential. Now I am older,
BY GEORGE ORWELL Townsend’s classic comic Determined not to be Tread between the lines,
left out, I read the story
(Harvill Secker, £12.99) creation was first unveiled of two post-Depression- seeing with the heaviest
era ranch workers in of hearts that her parents
Hattie Parish, in 1982 - with exactly the one sitting and was aren’t just bad, they are
Commissioning Editor heartbroken. What struck neglectful at best ~ not
‘In dystopian Oceania, we same preoccupations as to mention Miss Honey’s
the budding intellectual, me was the injustice -
follow Winston Smith, despite a very different own dysfunctional
upbringing. Sharing the Lennie’s character was relationship with her aunt,
a low-ranking member book with my own teenage childlike, but his inability evil Miss Trunchball.
of “The Party”, frustrated to control his strength
by the ominous and son many years later, I saw made society view him as With Matilda, Dahl gives
oppressive rule of Big it ina different light, the a monster, and George, his children who read it the
Brother. Such is state only friend, felt compelled
parental perspective to carry out the ultimate opportunity, hope and
control that the official sacrifice. Studying it later, escapism to avoid their
revealing new depths to I became interested in the
“Newspeak” language and the writing, and layers historical context, as well own realities. My daughter
“Thoughtcrime” laws are of poignancy behind the as peripheral characters, is alittle on the young side
enforced to eliminate humour. I’ve lost count of like Curley’s wife. I revisit but I read this to her in
it every few years and
how many times I’ve come always find something new,’ small chunks - I want her

back to The Secret Diary...

rebellious thoughts or over the years but it still to eventually get that very
behaviour. Yet Winston
makes me laugh out loud senseI did all those years
dares to express himself relate more to
in a diary and pursues - even if I ago, that she can be
a forbidden relationship.
Published over 70 years grumpy old Bert Baxter anything she wants to be.
ago, it’s astonishing to than Adrian these days,’ And that magic does exist!’
consider this was written

pre-internet, and before Matilda

widespread surveillance. SUtaadta

Its staying power is ty

thanks to the tpoadraaylle-lfsake ingADRWAN
we can draw

news, data mining and the

casual rewriting of history

that social media allows.’

healthy-magazine.co.uk 115

SKILLS’
oe

balance

or most people, the easing unproductive, Goodwin-Fee says, suggests focusing on hope. ‘In year,
of lockdown brought and shouldn’t expect too much of a
on two main emotions: ourselves. ‘Many of us are trying to
operate at the same levels of output we won't be in the place we are now,
as we were pre-lockdown, and that’s
joy, at the prospect of not always possible. We’re juggling GET OUTSIDE
seeing the people we missed in the
ccaohlonatnscogiifontuhgsiinnagbfsoorwumtea’-rtemiononont-eayac,nthdiveteahllaytht’,s ‘It’s nothing new, but it works - get
places we love, quickly followed by
a massive drain on our emotional out in nature, says Goodwin-Fee.
worry. Despite moaning about our ‘Our brains like repetitive patterns —
stripped-back lives, the thought batteries.’ If you do slip up, don’t it helps them relax — and they occur
of suddenly spending time with beat yourself up, and if you feel you alot in nature.’ Studies show these
multiple people, with the added
threat of a hidden virus, was pretty Keep regular hours fractal patterns lower stress levels.
overwhelming. Our brains crave
certainty, so this unstable new One ofthe best tips, is sticking to OWN BOUNDARIES
world, complete with its fast-
changing rules, isn’t exactly a picnic. a gentle routine, says Goodwin- For some, FOGO (fear of going out)
has replaced FOMO (fear of missing
‘The main thing to remember is ORC mb ley out). For example, with restaurants
that feeling anxiety right now is
normal,’ says psychotherapist Claire and a time you go to bed.’ This open again, the pressure to socialise
Goodwin-Fee. ‘We think of loss as helps us to maintain good health, may be a source of anxiety, even with
which has a big impact on mood.
bereavement, but we can have a loss ‘All our hormones and bodily protective social distancing measures
in place. ‘Respond to requests with
of the normal. A lot of us now are still SM RO) ACLs “1” statements, like “I feel anxious

navigating the shock of normal life circadian rhythm, so if we don’t about being around people,” not
get enough sleep or have it “You shouldn’t go to the pub,” which
being turned upside down. And even disrupted, it affects us on lots of may elicit a defensive response,
levels’ It also helps to keep alll
though lockdown has ended across devices outside the bedroom. advises Goodwin-Fee.

most of the UK, nothing is certain, so

wofee'vaechgoottha elor t-onfolorsmseasl piling on top Make a happy list
interactions
If someone asks you, ‘What makes you
and routine, and for some, losses of happy?’ you may not have an answer. ‘If
work or loved ones. While most of us you have a list, you can refer to itona
rough day when it might be hard to
face uncertainty and worry in our remember what brings you joy,’ says
Goodwin-Fee. ‘Mine has hot baths,
“It's not always possible to operate in reading, and dancing around the front
room with my kids. Make them activity-
the same way we did pre-lockdown” based, not things like gin: at some point
that won't work in a healthy way. It’s more
lifetimes, it’s unprecedented for us all need support, Goodwin-Fee about things that you have control over.
to feel it at the same time. ‘Normally, recommends the Samaritans,
Mind, or Counselling Directory GIVE OUT KINDNESS
if we went through something this
(counselling-directory.org.uk). ‘Everybody’s fear response is
huge alone we'd have a support heightened at the moment. So if
system to rely on. But now we're all FIND POSITIVES
going through the same thing, our someone behaves strangely, try
normal routes of support may not It’s important we acknowledge to give out a little kindness,’ says
feel as supportive as they would the year’s plus points, says Goodwin-Fee. Just allowing them to
otherwise. However, there are things Goodwin-Fee. ‘Community bonds
you can do to make the transition to are stronger, and people are having have their moment can be a generous
the new normality easier. more conversations about their
thing. ‘If we can all do that for each
BE FORGIVING mental health. Taking note of life’s
good things strengthens the neural other, we could make some big
‘This sounds like a real cliché, but pathways for positive thinking, so changes in society, and wouldn’t that
be kind to yourself. All of us have don’t let any latent shame stop you. be a great legacy of coronavirus?’ @
sustained some level of trauma this ‘Allow yourself to be happy. You

year, so be gentle with yourself’ don’t need to feel guilty about it’
We’re feeling tired, unmotivated and
If you’re struggling, Goodwin-Fee

}{for more on managing anxiety, go to healthy-magazine.co.uk healthy-magazine.co.uk 117

THE HEALTHY TEAM

Editorial Director Ellie Hughes
Art Director Joanna Levitas-Clark

Commissioning Editor Hattie Parish
Chief Sub-Editor David Kenning
Senior Sub-Editor Cheryl Freedman
Lifestyle Writer Niamh Leonard-Bedwell
Group Picture Editor Abbie Murphy
With thanks to Catherine Duffy

Production Director Nigel Mackay

Advertising Production Manager

David Ryder

Group Promotions Manager Sally Gue

Senior Account Executive Nancy Simpson
Senior Account Executive Kalil Irving
Ad Director Rick Asiyani

Publishing Account Executive Eve Boxall
Senior Group Account Director Dafina Keys

Managing Director Gariord

Creative Director Phil Tristram

Finance Director Gavin Love

Chief Financial Officer Keith Amess

Chief Executive Officer Nicola Murphy

HOLLAND & BARRETT

hollandandbarrett.com

Chief Executive Officer Tony Buffin
Legal Director Lisa Garley-Evans
Chief Customer & Digital Officer
Nick Collard

Chief Digital Officer Nick Thomas
Head of Digital Marketing
Andrew Weddell-Hall

Content Manager Katrina Bhowruth
Editorial Content Manager Louise Green

PUBLISHED BY

River Group Content Limited, Garden Floor,
16 Connaught Place, London W2 2ES
Telephone: 020 7420 7000
Email: [email protected]
Website: healthy-magazine.co.uk
Subscription enquiries: 01293 312163

[email protected]

© River Group Content Limited 2020

ISSN: 1477-156X

Ta advartica in honlthy pall the calag
department on 020 7420 6526

Colour reproduction by Zebra. Printed
Bicester. All pages in this magazine are printed on

chlorine-free and 100% recycled paper from post
consumer waste. The opinions expressed in healthy are
not those of the publisher, but ofindividual

writers. Advice Is tor information only and should net

replace medical care. Check with your GP before trying Photograph Stocksy

any remedies or undertaking any new exercise regime.
RepublicDue to the current legislation in the
of Ireland,

correct at time of going to press.

» INDULGENT BUT HEALTHY - PLAN THE The Professional itaAEey
PERFECT VEGGIE CHRISTMAS
Publishers Association
» WHAT DOES THE LABEL MEAN? THE Member
ULTIMATE BEAUTY JARGON-BUSTER
61,085 Crrecycle
JAN TO Whan you have finished with
this mannzine olense reeveleit.
DEC 2019

Holland&Barrett

for life

EXCLUSIVE BENEFITS AND PRIZES FOR MEMBERS

Holland&Barrett 4&3

Download the )7
Holland & Barrett

app and get
15% off today

see page 126 to download

Holland&Barrett

11530WEYLLENAESRSS

Since 1870

Alex Glover

PLUS! WIN KITCHEN & HIKING PRIZES WORTH OVER £1500!

IMMUNITY-SUPPORTING SUPPS

wn 50 caplets, 60 points)
All hollandandbarrett.com
protects our cells from

your immunity MEASURE YOUR WAIST
Our immune system is our first
line of defence against illness, so A combination of lower activity levels
it makes sense for us to protect it.
and comfort eating might have led to
Here are a few things we can do weight gain during lockdown. But as
restrictions ease, aim to find your healthy
WATCH YOUR FOOD AND DRINK weight again. Remember to measure your
waist, too. Carrying too much fat around
In stressful times, it's tempting to turn to comfort your middle can raise your risk of heart
grub, but a balanced diet is important for staying healthy. disease, type 2 diabetes, cancer and stroke,
If you’re struggling to get on track, use our healthy eating even if your BMI is in the healthy range.
checklist (opposite) to help. Cutting back on alcohol can
help, too. Alcohol actually suppresses certain parts of the COMMIT TO EXERCISE
immune system, leaving you more susceptible to illness.
There’s a reason we’re told to exercise

often. Increasing our daily activity can help us manage
our weight, support our immune system and reduce our
risk ofillness. Plus, the mood-boosting benefits can help
you deal with depression, low mood, and stress.

PRIORITISE YOUR SLEEP

Getting enough sleep Is linked to better health,
lower body weight and lower levels of depression. We
also tend to make healthier eating choices when we’re
well-rested, so aim for seven to eight hours a night. To
improve quality, cut back on caffeine and alcohol, and
avoid screens at bedtime.

MANAGE YOUR STRESS LEVELS

Stress can have a negative impact on immunity. If
you can’t eradicate the source of your worries, find ways
to ease them. Relaxation techniques and mindful
practices, like meditation, tai chi and yoga, can all help.

HollandsBarrett

COLLECT REWARDS FOR LIFE POINTS ON YOUR PURCHASES

rewards for life

KEEPING UP A combination of comfort eating
HEALTHY
and reduced activity means many
HABITS of us aren’t feeling our best coming
out of lockdown. Use our easy
checklist to get back on track

YOUR HEALTHY W Drink enough water Water makes YOUR GET-FIT
EATING CHECKLIST CHECKLIST
up around two-thirds of your body,
Lockdown may be taking its toll on many so it's essential for health. Plus, aCake
of us emotionally, and we may turn to
food for comfort, or from boredom. Tick thirst can sometimes present itself MAKE A PLAN Think about how
these off to nurture healthier habits as hunger, so drinking more water much time you can commit to
will help you reduce snacking. exercise per week and put it in
your diary. You’re much more
Write a weekly menu We can make W Get enough fibre Essential for
less healthy choices when we haven’t kiNlikely to stick to a routine that
taken time to plan meals. Each week, healthy digestion, fibre helps us feel
makea full list of the ingredients you fuller for longer, so we’re less likely ie: elem
need before grocery shopping. You'll to snack between meals. Eat lots of
reduce food waste, too. WORK IT INTO YOUR DAY
fresh fruit and veg, and opt for brown If you have a desk job, stretch
W Cut down on sugar and saturated bread and pasta. Sprinkle Chia Bia your legs every hour, and take
100% Natural Milled a brisk walk at lunchtime.
fat Sugary snacks and drinks tend
to carry empty calories. Too much Chia Seed (£9.99, 315g, LISTEN TO YOUR BODY
saturated fat can increase blood 36 points) over your If you experience pain when
cholesterol, meaning a greater risk of breakfast cereal, or you're exercising, don’t ignore
heart disease. Limit both by reducing whiz Aduna Baobab it, as doing so could result
processed foods in your diet. in an injury. Rest up and give
Superfruit Powder yourself time to recover.
Choose healthier snacks Keep your
fruit bowl full. That way, when snack (£12.99, 275g, REFLECT ON YOUR NUTRITION
cravings hit, you’re less likely to 48 points) into You’ll get more from a workout
reach for the biscuit tin. a smoothie bowl. if properly fuelled. A protein-
rich snack after exercise can aid
muscle recovery. PhD Smart
Bar White Chocolate Blondie
(£2.49, 64g, 8 points) is good
on the go, or try Free Soul Dual
Use Vegan Blend Vanilla Flavour
(£24.99, 510g, 96 points)

mixed in a shake.

All products at

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a

Holland&Barrett

150 YEARS
OF WELLNESS
Since 1870

Celebrating 150 years... =A trusted high street fixture since 1870,

Holland & Barrett is still ocused on keeping

atiits customers healthy 15q yearscon...

ES

E stablished by Alfred Slapps > =>
Barrett and Major William
Holland, the first Holland & Why is your expertise so important to fruit and vegetables. Also,
Barrett store opened in Bishop’s Holland & Barrett? There’s so much
Stortford in 1870, selling groceries make sure you're as activ
and clothing. As the business grew, white noise out there, and people are
the brand’s expertise in health and very confused about what’s ‘good’ as possible, whether that
wellbeing sharpened, and today, and what’s ‘bad’ for nutrition. It’s
Holland & Barrett has become a through trraeisnisintagn-ceb, ootrh
really important for Holland & Barrett aerobic
trusted health store with a presence to be a credible head of health. We
on nearly every UK high street. are important for health.
need to be completely grounded
Over the years, one thing that has in science and be able to say exactly Are there any nutrient
set Holland & Barrett apart from what the latest research is saying. deficiencies that can
other retailers is the reliable and
Why can customers trust the advice negatively impact our moo d?
personalised advice. We spoke to they receive in store? All our store
a senior nutritionist at Holland & associates undergo a comprehensive Vitamin D is one of the
training programme to receive a
Barrett to find out more. recognised health qualification. This ones. It has an influence
means they have the knowledge they
MEET THE need to advise customers. The serotonin, known as the happy
EXPERT hormone, so if you’re deficient,
strength of the brand after 150 it can have a knock-on effect on
Alex Glover is a years Is down to the amazing service
mood. On a population level,
senior nutritionist they provide. magnesium also tends to be quite
low. It plays an important role in
for Holland & What could we all do better to improve brain function and mood, and low
our health? For me, the three pillars levels are linked to depression.
Barrett. He helps of health are sleep, diet and exercise.
. to ensure that new Sleep tends to be under-appreciated What's your favourite healthy snack?
and it’s so important for your immune
products are developed with customers’ system. In terms of diet, make sure My go-to is fat-free Greek yoghurt
health as the number one priority. you’re eating lots of whole foods, with fresh berries. You get a really
good hit of protein and calcium
What's involved in your job day-to-day?
| oversee all new food product from the yoghurt, while the berries
developments for Holland & Barrett,
making sure we're selling the best are high in plant polyphenols, which
and most up-to-date, evidence-based
products. I’m in the background, have anti-inflammatory and
working with suppliers, working on antioxidant benefits.
formulations, and making sure the
science is accurate.

COLLECT REWARDS FOR LIFE POINTS ON YOUR PURCHASES

rewar@s for life
¢

4¢

BANANA, BERRY & a with the agave nectar and nut butter,
MANUKA HONEY until completely smooth.
SMOOTHIE ; 3 Add the blended mixture to the dry
ingredients and tip in the maca. Mix
Great pre-workout fuel, this tasty 4 well with a wooden spoon.
smoothie contains healthy carbs from 4 Transfer the mixture into a 20cm x
blended fruit, plus a dollop of manuka Makes 8 bars
honey for an added energy boost 120g oats; 50g mixed nuts (chopped); 20cm tin. Press into the corners with
100g mixed seeds; 100g maca powder;
Makes 1 smoothie 165g dates; 100ml agave nectar; a wooden spoon, then place in the
1 banana; 1 cup of blueberries; 50g nut butter fridge to set for at least 1 hour.
150ml almond milk; 150ml water; 5 Once chilled, cut the mixture into
1 tsp manuka honey; 1 tsp desiccated 1 Heat a large frying pan ona low
coconut; 1 sprig of mint heat, tip in the oats and chopped 8 bars. These will keep in a sealed
nuts, and toast for 3-4 minutes, container for up to a week.
1 Peel and slice the banana and place stirring often, until golden. Transfer
it in a blender with the blueberries, to a large bowl and set aside.
almond milk, water and honey. 2 In a food processor, blitz the dates
2 Blend it all together until smooth,
then pour into a tall glass.
3 Garnish your smoothie with the
desiccated coconut, a sprig of mint,
and extra blueberries, if you like.

MACA AND MIXED SEED
ENERGY BARS

Packed with nutrient-dense nuts and

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WIN! TOP-QUALITY
KITCHENWARE

We’re giving 16 x £50 vouchers for readers to
spend on Stellar’s fantastic kitchen cookware

H ave you been cooking more traditional kitchens, and make a
than usual in recent months? practical addition to any home.

We’re offering you the In fact, Stellar are so confident in
chance to get the quality kitchen kit the quality of their products that all
their core lines carry a lifetime
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teamed up with Stellar premium guarantee. By choosing Stellar, you’re
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What to spend your £50 on
16 lucky healthy readers a £50 Stellar Rocktanium A range of award-
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Featuring a growing portfolio of making perfect healthy meals
over 700 kitchenware lines, Stellar Stellar Steamers Ideal for premium,
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have you covered for any kitchen Stellar Bluetooth Diet Scales Built to

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Stellar Slow Juicer Gently presses fruit
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making thema brilliant
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Stellar’s superb selection of

cookware, bakeware, food prep

utensils, tableware and small kitchen

electricals is perfect for modern and

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rewards for life

WIN! ONE OF THREE

PAIRS OF HANWAG

WALKING BOOTS

Enter our prize draw to win
a brand new pair of boots
from the outdoor experts

ots more of us have discovered the joys
of walking and hiking in 2020. And a
| quality pair of walking boots can make all
the difference to your experience whether
you’re out exploring coast, countryside, or
simply the local woods on your doorstep.
Now, together with Cotswolds Outdoor,
Hanwag is offering healthy readers the chance
to win one of three pairs of its premium,
European-made walking boots. Backed by nine
decades of expertise, Hanwag is passionate
about offering the perfect boot for feet of
every shape and size, and offers a range of
different fits to suit those with narrow feet,
wide feet and bunions, as well as those who fit
standard footwear but want to upgrade their
comfort to the next level when they’re hiking.
Each winner will be invited to visit their

local Cotswold Outdoor store, where they
will be expertly matched to one of Hanwag’s
bestselling models (these include Tatra II GTX,
Valungo II Bunion Low, Alta Bunion GTX, Banks
GTX Narrow Lady). For more information on
the full Hanwag range, head to hanwag.com.

HOW TO ENTER

OUTDOOR FOOTWEAR All our prize draws are open exclusively to
rewards for life members. Enter ONLINE
SINCE 1921
at healthycomps.co.uk make hsaunredyyo-uor
COTSWOLD have your membership number

outdoor by POST to the address on page 126.

Closing date for entries is 11 November

2020. For full terms and conditions, see

page 126, or visit healthy-magazine.co.uk/
terms-conditions

Holland&Barrett

Holland&Barrett

STANDARD TERMS & CONDITIONS

1The following apply to all competitions
and offers in healthy magazine. 2 Closing
date is 7 November 2020, unless specified
DOWNLOAD otherwise. 3 No purchase necessary.
THE HOLLAND & 4 Only one entry per person, 5 Winner(s)
BARRETT APP AND will be picked at random from valid
e6nAtlrliepsribzeysansuibndjeecptetnodeanvtailjaubdilgitiyn.g body.
GET 15% OFF! 7 Competitions open to all UK residents
unless stated otherwise stated, except
1 Download the employees and families of the promoter(s),
Holland & Barrett River Group Content Ltd, any third parties
or anyone professionally associated with
app - scan the QR the promotion. 8 Winner(s) will receive
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River Group Content Ltd may have to
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SHOE By entering, you agree to have your name
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2 Use the app to fill of competition’ to Promotions, Garden
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2ES. 11 Contract is with supplier of
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3 Enter code 13 Further terms and conditions
APPOFFER!S5 at may apply
checkout to get 15% - see healthycomps.co.uk
off your order*
VOUCHERS (pages 8-9): Vouchers valid
only at Holland & Barrett stores and must
be presented at time of purchase. Value

may be used as part payment against
product on voucher only. Not to be used
in conjunction with any other offer.
Subject to availability, No cash alternative.
No photocopies. Only one product per
voucher. Offers valid until 13/11/2020.
Exclusive offers only available for
rewards for life cardholders. Bonus points
offer awarded when the total spend
is £30/€30 or more ina single transaction
and voucher is presented at time of
purchase or HRFL161 is entered at
checkout on hollandandbarrett.com or
hollandandbarrett.ie. Bonus points awarded
once per transaction as an addition to any
base points collected after discounts
applied. Holland & Barrett reserves the
right to retract this offer at any time.

Omtahyearprpelwy a-rdsesefohrollilfaentdearnmdsbaanrrdetcto.cnodmit/ions

info/terms-and-conditions/rfl-terms

COMPETITION (pages 124-125): 1 To claim Photograph iStock by Getty Images
Hanwag walking boots prize, winner will
need to visit a Cotswold Outdoor store
for fitting. POSTAL ENTRIES: Send your
name, address and phone number with
the entry code shown on pages 124-125,
and your Rewards for Life member number
to healthy, River Group Content Ltd,
PO Box 36, Plymouth PL! 2YU

DATA PROTECTION: All data received
will be used strictly in accordance with
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co.uk/privacy-policy

*To get 15% off your order, use the
Holland & Barrett app and enter the code
APPOFFERIS at checkout. Not to be used
in conjunction with any other offer. Offer
valid until 13/11/2020

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