healthy 10.11 2020

healthy promotion

Yéalthy

little mind

Help your kids feel ready for
school with a unique formulation
of brain-supporting fatty acids

-@ @ oe2 a

a_

or many of us, lockdown has had a noticeable their tasteless, odourless Family Capsules are suitable

impact on our mental wellbeing. But it’s important for children over the age of five. Equazen’s Family

to remember that the stresses brought on by the Capsules are also Mumsnet-rated, with an impressive

Covid-19 pandemic have taken their toll on our children, eight out of 10 parents saying they’d recommend them.

too. After months of adjusting to a ‘new normal’ of home OMEGA-3 SUPPLEMENT

EASYschooling, it’s likely that they might feel anxious and

worried about returning to the classroom again. Plus, Fatty acids make up around 30-35 per cent of the brain’s

they might find it harder to concentrate on their studies, lipid content, and as certain essential fatty acids aren’t

or focus on homework, as they readapt to old routines. produced by the body, they must be obtained from food.

FAMILY SUPPORT However, while it’s recommended kids eat 140¢ of oily

fish a week to obtain adequate levels, results from the UK

To make the transition back to school as National Diet and Nutrition Survey show

easy as possible, try Equazen’s range of “@ that, on average, kids were only eating
family-friendly supplements, which contain between 13g and 29g. For this reason,
= EQUAZEN'
a special formulation of omega-3 it might be sensible to give your child
ene ==, asupplement like Equazen, which
and omega-6, clinically researched
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Children’s Chews and citrus- sourced fish oil and evening

flavoured Children’s Liquid are

safe for ages three and up, and

The Equazen range is available in selected Hoiland & Barrett stores and online at hollandandbarrett.com

the health

benefits ofiron pee Orem Ue eC
CRS
@ Needed for production of Mm tere es
chickpeas, lentils
haemoglobin (which helps and kidney beans} passabones and generate energy, :ES well Ptr

transport oxygen in the blood)

e Supports energy levels

@ May improve muscle strength

@ Vital for the immune system

e May improve sleep

aenHaeelmpsiafi-ghytouir’orne deficiency
higher risk

if your periods are heavy

minerals needed for strong bones & teeth

e Calcium (found in dairy, green leafy veg, nuts,
tofu and fortified plant milks)

e Phosphorus (found in dairy, eggs, wholegrains,
potatoes and garlic)

® Magnesium (found in dairy, leafy green veg, nuts,

brown rice and wholegrain bread)

ie Manganese:{found iin seeds, green

“featyveg; wheotlhegrains
‘end,nuts):

POTASSIUM: THE BEST FOOD SOURCES

Cra,Adults aged 19-64 need 3500mg potassiuma day to balance fluids, support100g1 slice3
nerve function and regulate muscle contractions. These foods will help you:
potato spinach pomegranate watermelon dried apricots

(487mg) (541mg) (466mg) (422mg) (833mg) (820mg)

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Dormeasan® :

Valerian-Hops oral drops a ne sleepi:

iraditional herbal medicinal product lair€xtract ry
for temporary relief of sleep
disturbances based on a ee
traditional use only
SeTake ELF

Dormeas an® Sleep

Dormeasan® Sleep Valerian-Hops loral drops - a traditional herbal
medicinal product used for the terr porary relief of sleep disturbances
caused by the symptoms of mild ai xiety, exclusively based upon long-
standing use as a traditional remec ly. Always read the leaflet.

Available from selected Holland&Barrett stores and online at t ollandandbarrett.com

“Sleep

supports our
immune system

— it helps our

bodies repair”

A psychology professor specialising In
sleep-related conditions, Alice Gregory
shares the benefits of getting a good

night's rest in her book, Nodding Off

Lockdown seemed to impact people’s sleep in all Our sleep requirements change throughout life. It’s
manner of ways. Some people claimed to be getting
most obvious when we compare newborns — who can sleep

more of it, due to reduced commuting time and not for more than 16 hours achdaallye-ntgoeasd, tuolots,-wdhuorinnegemdeanroopuanudse,
being able to attend social events. Others, who were eight. Life events bring

balancing home-schooling and work, might have found anxiety and hot flushes can cause problems. But there are

themselves breupsoierrtsthoafnsleeveepr,tiamnidntghsesrheiffotrinegm, tiossoe-dwouitth. things we can do. Routine and environment are important,
There were so try to maintain a consistent bedtime, block out light, and

bedtime and waking times later in adolescents, for keep rooms cool. Exercising regularly and avoiding caffeine

example. And some reported having more vivid dreams. late in the day can also help. Just try not to obsess, as

There are lots of possible ways in which sleep constant sleep monitoring can be counter-productive.

affects our mental health. It influences our Not everyone is suited to nine-to-five work.

emotional regulation, learning and memory. People differ in their chronotype, or natural

We know there are links between sleep and sleep timing. Some are larks, and function best

almost all the mental health difficulties we can early in the day, others are owls and peak later on.

face, but the underlying mechanisms are

complex. Consider depression: it’s possible that Evidence suggests that beauty sleep is real.

when we miss out on sleep, our brain responds A few studies support the notion that sleep

to emotional stimuli in a different way. It’s also benefits our looks. In one, photos were taken of

possible that when sleep-deprived, we might Nodding Off: The participants after a night of normal sleep, or
opt out of activities that keep depression at Science Of Sleep one of sleep deprivation. People tended to rate

bay. Sleep also plays an important role in our From Cradle To subjects who were sleep-deprived as less

physical health. It supports the immune system eyon 810.99 attractive than those who'd had a good night’s
and helps our bodies grow and repair.When we
miss out on it, lots of things are impacted. _gloomsbury Sigma) rest. The message seems to be, we should get
is out now. some sleep if we want to look our best. ®

healthy-magazine.co.uk 55

a:healthy
Everyday suppport...We’ve rounded up some of our favourite products
to help maintain our immune system and overall
wellbein-g or now
find in store onlihe

them|

=

Potters 4

All available in selected Holland & Barrett stores and online at hollandandbarrett.com

SA A CUP OF WELLBEING NATURAL DEFENCE

Le Twinings Superblends are a range Ahealthy immune system helps keep
© of green teas and infusions, expertly illness at bay. Bee Prepared’s Max
3 blended with botanicals, natural Strength Immune Formula contains
fruit flavours and added vitamins aunique blend of quality ingredients
from the hive, field and forest with
and minerals. Designed to help you
feel your best every day, the Defence proven benefits. Many of these are
blend is a carefully crafted citrus and not usually found in a regular diet or
ginger-flavoured herbal infusion with
green tea and echinacea root, plus multivitamin, including bee propolis,
vitamin C to support your immune black elderberry, olive leaf, beta-
system. Vibrant with delicious green glucan and more. It also includes
tea and fruit flavours, echinacea adds vitamin C, known to contribute to

acomforting note while ginger gives the function of the immune system
it a warmth you can enjoy every day. And it’s suitable for vegetarians, too.
Bee Prepared Max Strength
Twinings Superblends Defence, Immune Formula, £14.99,
£2.99, 20 tea bags
20 concentrated capsules

prepare FRESH FLAVOURS TRUSTED BY FAMILIES

a4 © Sourcing only the best quality, whole Crafted from plants and herbs using
tea leaves, herbs, berries and spices, 200 years of knowledge, the Potter’s
NES teapigs blends guarantee maximum Herbals range has been trusted by
flavour. Whether you're after loose generations of families. Energise
RSPRay tea or their innovative tea temples Tonic contains extract of Panax
(a biodegradable mesh bag that gives
the leaves room to infuse), teapigs ginseng to support vitality and
have you covered. Made with whole physical wellbeing, and help maintain
the immune system’s defences, while
large peppermint leaves, carefully Echinacea Tincture, with extract of
picked and dried, the peppermint
variety opens with a strong, minty echinacea purpura root, is a traditional
flavour kick leading into a refreshing, herbal remedy with long history of
light finish. And it’s naturally use to relieve the symptoms of cold
and flu-type infections
caffeine-free, too.
Potter’s Herbals Energise Tonic,
teapigs peppermint leaves, £1799, 250ml; Echinacea Tincture
£4.19, 15 tea temples with Elderberry, £11.99, 100ml

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a the inside of the mouth, in particular
a=£° the soft-tissue of the inner cheek, oils, including eucalyptus, lemon
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delivering this vital vitamin into the sufferers, you can spray it in the air
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and on carpets, bedding and surfaces.
BetterYou DLux 3000 Vitamin D It creates a natural, uplifting and
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Oral Spray, £8.49, 15ml Puressentiel Purifying Air Spray,

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healthy promotion

The simplest way
to target joint pain

Research shows Montmorency cherries can help reduce
arthritis and gout pain. Get your daily fix with CherryActive

nyone living with joint pain

[ \ how it can affect daily life. B itifyou

suffer with osteoarthritis, rh eumatoid

arthritis or gout, simple dietary cha nges might

be all it takes to minimise p-atihnefuvlasr 7mptoms.
iety used
in CMhoenrtrmyAocrteivnecy- cherries
are rich in anthog a

potent phytonutrient with anti-inflammatory “te
properties. This compound may he lp reduce

the inflammation and pain associated with

arthritis and other joint conditions

SCIENTIFICALLY PRO VEN .

Analysis of Montmorency cherries shows that
they contain significantly higher leyvels of
anthocyanin than other varieties o ‘cherries
and other fruits. A study from Oreg on Health
& Science University found that a d|aily intake

of Montmorency cherry juice, ifor three

weeks, significantly reduced marke rs of
inflammation in women with osteo arthritis.

Since anthocyanins have also beqan shown
to lower levels of uric acid, which cg‘uses gout,
aregular intake of Montmorencyc lerries
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YOUR DAILY DOSE

For a convenient way to add a daily intake
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CherryActive is available in selected Holland & Barrett stores and online at hollandandbarrett.com

Have you set your intention yet? If your routine doesn’t could help in circumstances where CBT is proving difficult

include some regular yoga, you may want to add it in. to access. ‘Generalised anxiety disorder is very common,
yet many are not willing or able to access evidence-based
Alongside yoga’s enviable ability to promote strength and treatments, says lead study author Naomi M Simon, MD,
a professor of psychiatry at NYU Langone Health in New
flexibility, a new study shows it is slightly more effective for York. ‘Our findings demonstrate that yoga can improve
symptoms for some people with this disorder and could
combating anxiety than standard stress management *
tuable tool in an overall treatment plan.’
techniques. And while it shouldn’t be used as a replacement
for CBT- the gold-standard treatment for
disorder of kundalini generalised
anxiety — the study yo ga

healthy-magazine.co.uk 59

“WHY CANT &...

OLDER
PEOPLE
AIM HIGH?”

Unfit at 50, Marion Dunn accidentally signed up for
some gruelling boxing sessions in a local sports
centre. Seven years later, she’s still hooked

6 was quite fit in my 30s and engaging for the mind and the body.
did a lot of outdoor sports. Plus, it offered a chance to socialise.

Bdeuatliwn imthy-40msy, I had a lot to People have this misconception that
partner was boxers are macho and muscly, but
from my experience, they’re nice,
seriously ill and my mother sadly quiet and dedicated people. I was
made to feel welcome, but was worked
passed away. I didn’t have time to
pursue much else and gradually extremely hard. My gender and age
were never an issue and no special
became less and less fit. concessions were made for me,’

‘At 50, it was make or break time,

so I decided to do whatever it took.

I couldn’t afford an expensive gym INTO THE RING

membership, so I Googled cheap

gyms nearby and found a youth club ‘As I got fitter, the coaches began to
that ran adult sessions for £2. When up the ante. Instead of 20

Tarrived, I found it was actually this press-ups, I was doing 40. They’d
push me alittle bit further than
old-school boxing gym. I was the only I thought I could go and it was
woman, and one of the oldest in the exhilarating to discover what
I could do. I lost four kilos in
group. The coach asked how fit I was.

I lied and said, “Not bad for my age.” three months, then put it back
He said, “OK, I'll ask you again in
six weeks.” What he meant was, if I on again as muscle.

could get through those first weeks, ‘A good boxing club

I could get through anything. won’t ever pressure you

‘The training was gruelling. Just to step into the ring, but a
getting over the initial lack of fitness
after 18 months, I’d THE
meant I was in a lot of pain. Still,
I threw myself into it three times developed enough that BOXING The Boxing
a week. Soon, I was smitten with it. it felt like a natural
DIARIES Diaries: How
progression. Usually,
How ! got hooked Rey
da
‘T loved the discipline of boxing youre paired with
and it was technically interesting. someone much more MARION eA laa)
Learning all the different shots was DUNN
experienced. You try to PLU

(Saraband, £9.99)

is out now

60 healthy-magazine.co.uk

fitness

put as many punches on to them as

you can, and often they’re so skilled,
youre at very low risk of hurting
them. When you get the gist of it,
they start throwing the odd punch.
This builds up and in the end, you’re

both boxing to a reasonable standard.
‘In the amateur game, boxing is

about outwitting your opponent, not
pulverising them. You do take the
odd punch, which gives it a bit of an
edge, but I’ve been boxing for seven

years now and have only had a couple
of accidents. On one occasion, my
coach accidentally gave me a black
eye — we laughed so much that we
couldn’t carry on with the session.

‘T got into the habit of making
notes, so that I’d remember what I’d

learnt. Gradually, I wrote more and

more, adding anecdotes and funny
stories from the gym, so it became
more like a diary. Then one day, I
realised I’d written 90,000 words.

I thought I might have the makings
of a book, so contacted a publisher,
signed a deal and published The
Boxing Diaries earlier this year,

FIT FOR LIFE

‘It sometimes annoys me when I see

“gentle” exercise for the over-50s

advertised. Obviously, it’s a good

starting point, but I don’t see why

older people shouldn’t aim high. The

secret is to build it up slowly and not

expect too much of yourself.
‘In my first year of boxing, I got

really fit, but I pulled some muscles

in my back from too much repetitive

motion. A physio gave me some yoga
exercises to help and now I’ll do

them twice a week. At 57, I’ve found

my happy medium with training.
‘While I intend to keep boxing as

long as I can, you have to be realistic

and appreciate you can’t do what you

could when you were 21. But if you

put the effort in, you can still build

a up huge strength, flexibility and
&a aerobic fitness in older age. Focus on
&
the things that you can do and don’t
3

4 obsess over the things you can’t’ @

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HIe nd Cal I l, Ashwagandha, Basil
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clarietVY of miend Ashwagandha has been used for
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A full-body workout, which improves heart health and glutes, staying upright requires core
offers an escape to nature. Here’s how to go off-road strength, while the manoeuvres will
work your upper body. Plus, it’s an
nterest in cycling soared during sites like britishcycling.org.uk and effective alternative to running for
lockdown, when it became one those with joint pain. ‘It’s relatively
forestryengland.uk/cycling. low-impact, so good for those
of three types of daily exercise ‘To improve your skills quickly, looking for something that’s not
permitted by the government. hard on knees, says Bruton.
As nature trails open back up, the get some tuition,’ says Bruton. ‘You
WHAT KIT DOI NEED?
opportunity to take improved can learn tips from YouTube, but
biking skills off-road might appeal. a good coach will help you achieve The first thing is obvious: a bike.
‘Mountain biking can take you away your goals sooner.’ Once you've built Unlike lightweight road bikes
from the stresses of everyday life,’ built for speed, mountain bikes
says James Bruton, an instructor your confidence, the opportunities are sturdier, with wider tyres
at Plas y Brenin National Outdoor are endless. ‘I can be high in the and stronger wheels. Choose a
Centre, in North Wales. ‘Focusing on ‘full suspension’ bike, with shock
technical challenges while riding in mountains having a wild adventure, absorbers front and rear, or a
the countryside can be therapeutic,’ ona social ride with friends, or ‘hardtail’, which has suspension at
the front end only. ‘It depends on
While the idea of hurtling over taking on steep, technical trails, says where you intend to do most of your
rough terrain at full speed might biking, what you want out of your
seem terrifying, Bruton says Bruton. ‘My competitive side also bike, and your budget,’ says Bruton.
beginners can take trails at their ‘A good helmet is also essential, and
own pace. ‘It doesn’t matter how fast ldikoeinsgrjaucminpgsa-ndI the exhilaration of I’d recommend full-finger gloves
love all of it? and protective eyewear, plus padded
or good you are, enjoy it. Heading cycle shorts for comfort.’ It’s also
out with family or friends will put THE BENEFITS worth being prepared. ‘Take a spare
inner tube and pump for punctures,
you at ease, and bring you together As well as being great fun, mountain and a multi-tool to fix basic
with acommon purpose. ‘Ride with biking offers a wealth of physical
benefits. ‘It can help you lose weight, mechanical problems,’ says Bruton.
people you feel comfortable with, improve cardiovascular fitness and ‘Also handy are some food and drink,
relax on your bike, and look ahead a spare layer of clothing, and a first
as far as you can down the trail,’ says strength, and increase muscle tone,’ aid kit” Now, get on your bike! ®
Bruton. You can locate mountain
says Bruton. A 2017 study in the
biking trail centres near you, with British Medical Journal found that

regular cyclists had a reduced risk of
heart disease and cancer. And while

it’s no surprise all that hill climbing
builds your calves, thighs and

healthy-magazine.co.uk 63

The backpack The leggings

Featuring a harness Made from breathable
and back panel made fabric that wicks sweat
with breathable mesh,
this hiking pack away from your body,
is designed with these leggings will help
comfort in mind. you stay comfortable
on walks and runs.
Plus, it features
a handy rain cover. Invigorate High-Rise
AirZone Pro Tight 25”, £88,
lululemon.co.uk
Backpack, £130,

lowealpine.com

your autumn
kit list

As the weather starts to change, we’re looking for
adaptable kit to see us through chilly mornings and
balmy afternoons. Layer up with these versatile pieces

Ti e multi- The long-
sleeved top
purr ose jacket
Designed with a
tWear @ padded inner specially knitted
layer on chilly days, structure to help
the o1 ter waterproof retain and trap air,
when it rains, or both this lightweight
thermal top will help
toge ther when it’s you stay warm on
ce Id and wet.
chillier days.
Forcla Rainwarm 500 Thermal Tech Tee

3-in -1 Waterproof Long Sleeve Base

Jai ket, £69.99, Layer, £50,

dec athlon.co.uk berghaus.com

64 healthy-magazine.co.uk

fitness

The T-shirt The running

Desianed for running jacket

thus morsture-wicking Inis igntweignt
top makes a cool and waterproof will help
comfortable base keep you dry, without
weldgh ag you dove iy
layer P'us, reffective fair weather, it can be
packed away and worn
\ stnpes help Keep you
visible on dawn and aS a waisi pack.
Printed Impact Run
dusk jogs Light Pack Jacket,
Run It 3-Stripes £70, newbalance.co.uk
Fast T-Shirt,
£21.95, adidas.co.uk

The trousers ‘ The gilet

These durable convertible Insulated with

trousers are suitable for environmentally friendly
fibres, this lightweight vest
challenging hikes. Wear will keep your core warm
them as full-length and can be stowed into its

trousers when it’s chilly, own pack bag as the
or unzip the legs for shorts temperature rises.
Windproof Quiited Gilet,
on warmer afternoons. £85, jack-wolfskin.co.uk

Exploration Convertible

Trousers, £80,
thenorthface.co.uk

The vest The trainers

The loose fit and cropped Made with moisture-wicking eucalyptus
hemline of this top mean it tree fibre and merino wool, these

won't ride up. Plus, the sustainably made performance trainers
low-cut armholes will heip will help keep your feet coo! during runs.

to keep you cool. Tree Dashers, £120, allbirds.co.uk @
Baseline Vest,

£34.99, conturuk.com

healthy-magazine.co.uk 65

_ Bridging the

| post-lockdown
fitness gap

Lockdown
divided the
nation when it
came to fitness.
But whether you
exercised more
than ever, or let
healthy habits
slide, here’s how
to prioritise
fitness in the
new normal

fitness

hen it came to fitness in lockdown, the BE PRAGMATIC

UK split into two camps. As downloads Understand life gets in the way sometimes. ‘Set a

of the Couch to 5K running app peaked realistic goal of how many times you want to exercise
and millions tuned in to Joe Wicks, halfof aweek,’ says Lloyd. ‘Schedule it in your diary. If

us gained weight. And while a survey by sports kit retailer something important comes up, reschedule it — just
Decathlon revealed 42 per cent of us got more active, don’t schedule it out’ Williams agrees that being too

research from the British Heart Foundation found, on

average, we exercised just two hours a we en, to

our recommended 150 minutes. So, why vere we so split?

Well, tune was une obvicus factur. Wl ule sulle peuple’s

workloads skyrocketed, others’ plumm ated, says sport

and exercise psychologist Juliette Lloy l. ‘If you’re a key

worker, or were jugeling home: schoolu swith work,

exercise might have taken a back seat.’ \s routines

changed, it’s likely motivation took

a hit. ‘People that usually rely on 5 WAYS TO
the energy of classes will have found MAINTAIN YOUR
it difficult when gyms closed, says
personal trainer Laura Williams. But FITNESS MOJO

for some, a limited social life meant BY PT LAURA WILLIAMS

it was easier to get going. ‘Being

told we couldn’t do anything apart As life shifts a gear again,

from our daily exercise gave people keeping these self-pointers

focus, says Lloyd. Plus, research in mind can help you stay on

from consumer genetics company track with exercise.

23andMe revealed 39 per cent of us

appreciated the positive impact of 1 PLAN IT IN

exercise on mental health. ‘On a Sunday, look at your diary

What reniudns clear is that getting

active has meaningful benefits for When life is busy, leaving it to

our health and wellbeing. Research chance won't always work;

shows aerobic exercise benefits our 2 DIVIDE YOUR MINUTES fixed can be counter-productive. ‘Don’t

immune system and reduces our risk ‘Aim for 150 minutes’ moderate be too rigid, or you won’t carry on,’ she

of illness. So try these tips to help activity a week, but it doesn’t says. Remember, it doesn’t have to be

you prioritise fitness as we return to have to be in one go. A daily brisk either/or. ‘People who have an exercise
some kind of normality. walk at lunch will contribute.’
habit often say, “I’ll come for drinks
BUILD IT IN 3 KEEP A JOURNAL
late says Lloyd.
Consider an active commute when ‘Make a note of how you feel
before and after exercise. You'll BE YOURSELF

the office reopens. “Think whether notice a mood-boosting pattern, Don’t compare yourself to others. ‘Just

you can walk or cycle, even part of the which will keep you on track.’ because your friend loves aerobics
doesn’t mean you will,’ says Lloyd.
way, says Lloyd. If this isn’t possible, 4 REFUEL
set your alarm early. ‘If you struggle “Whether it’s swimming or yoga, find
‘If you're watching your weight,
with energy first thing, keep it low- you might be eating less, but what you enjoy. If working out with
you need enough fuel in the others motivates you, try an online class
intensity. You don’t have to do a HIIT

class; go for a 25-minute walk-jog, tank for a workout. Have a pre- with friends, or get together in the park.
says Wiliams. Getting kit ready the ‘Trun classes on Zoom and my sister and
workout snack if you’re hungry.
night before can help, adds Lloyd. mum join in, says Williams. ‘Realising
5 TRY SOMETHING NEW

Use your phone or a tracker to count ‘Use your newfound lockdown we can achieve a lot in a small space
push-up strength to master the has been our lockdown treasure, And
steps, too: 10,000 a day equals five butterfly stroke, or put jogging
don’t beat yourself up if your lockdown
80-minute workouts a week. And, if

you just can’t face it, try a 10-minute skills to use in a 5-a-side,’ routine slipped. Forgive yourself, readjust

workout — chances are you'll do more. your goals and start with a clean late

healthy-magazine.co.uk 67

healthy promotion

GET Step up your
ACTIVE

WITII

walking style

fitYo- ujudstona ’tpaniereodf lots of expensive equipment to get
comfortable trainers! Try the se easy

tips to turn your walk into a workout

e’re often told that we should more calories and boosting your he irt rate,
walking uphill works your quads, g] ites and
move more for better health, but hamstrings for overall muscle tone. Plus, some
studies have indicated that it helps vour body
boutique gym memberships and metabolise blood sugar and cholest which
means it may be beneficial for peop eat risk of
pricy personal trainers aren’t diabetes and heart disease.

the only answers to improving fitness levels. TRY WALK-RUNNING
Instead we could all benefit from doing more
This is a great method for beginner runners,
of one particular form of exercise that comes as well as regular walkers looking foran
increased energy burn. Set a timer nd after
naturally to us, which helps us get from A to two minutes’ walking, break into aj og. After
a minute of running, switch back to walking,
Bona daily basis, and doesn’t require any then repeat the process. It might se 2m tough
at first, but if you do it regularly, yo 711 find
specialist equipment: walking. youre soon able to increase the len, ‘th of your
running intervals and reduce your valking
An effective way to improve your time. There’s also less risk of injury than
running non-stop — each walk brea gives your
cardiovascular health, manage your weight muscles a bit of rest, which minimis es fatigue.

and explore your local environment, walking MAKE IT NORDIC

eoisvfaesnrhyoeoeanss.eyP-flouarslml, ywooafuleknxineeegrdcaistiseaatbhcraoistm’ksfpaoacrcctaeebs-sleisbopleaitro For upper body benefits, try Nordic walking.
All you need to get started is your n yrmal
that you can feel your heart r-atweililnccorenatsreib, ute walking gear, plus a pair of poles. H iid the
but still hold a conversation poles upright and take long, fast strides,
swinging your arms from your shou Iders,
towards your recommended weekly target of with your elbows straight. Doing thi s will
increase your calorie burn by 40 pe ‘cent,
150 minutes of moderate intensity exercise. while strengthening your back and ibdominal
It’s important to remember that everyone’s muscles and reducing pressure on your joints.
If you’re unsure on the technique, c yeck out
bodies and fitness levels are different, so you a tutorial video online.

might be a bit slower, or faster, than someone

else. But, if you’re struggling to maintain a
brisk pace, try downloading the NHS Active 10
app on your phone, which will send you hints
and tips to help you pick it up. When you're

ready to up the ante and turn your walk into

a workout, try the following tips.

CLIMB THOSE HILLS

It might be tempting to go for the flattest
route, but adding an incline to your walks
has serious body benefits. As well as burning

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healthy-magazine co uk 71

ue

ze

MAKE
‘AHEAD

Meet your busy

week go-tos

Looking for fast, easy, plant-based recipes to help you get your healthy eating

back on track? healthy magazine regular Katy Beskow is on hand with three
great recipes, specially adapted from her brilliant books

Caramelised onion dhal heat for 8-10 minutes, stirring Apple Bircher muesli
occasionally to prevent sticking, until
Serves 4 the onions are golden brown. Remove Serves 2
1 rounded tbsp coconut oil half of the cooked onions from the
2 onions, peeled and finely sliced 100g whole rolled oats
2 cloves of garlic, peeled and crushed pan, and set them aside. 2 tbsp chia seeds
1tsp ground turmeric 2 Add the garlic, turmeric, cumin and 2 tbsp blanched, roughly chopped
1tsp ground cumin chilli flakes into the remaining onions
¥% tsp dried chilli flakes hazelnuts
and cook for1 minute. Then stir in the
1tbsp medium curry paste - ensure 2 green apples, grated
curry paste until combined. 250ml good-quality cloudy apple
itis milk-free 3 Pour in the red lentils and half of the
300g dried red lentils juice
1litre hot vegetable stock stock, and simmer over a medium 1 tbsp plain soya yoghurt

Handful of fresh flat leaf parsley, finely heat for 10 minutes. After 10 minutes, 1 Mix the oats, chia seeds, chopped
add in the remaining stock and hazelnuts and grated apple together
chopped simmer until the liquid has absorbed, ina large mixing bowl.
Generous pinch of sea salt stirring frequently to avoid sticking. 2 Stir in the apple juice and yoghurt
until all the ingredients are coated.
1 Ina large pan, heat the coconut oil 4 Remove from the heat and stir Either leave in one bowl, or spoon into
until it becomes liquid. Cook the sliced individual jars or smaller bowls and
onions in the oil over a medium-high through the reserved caramelised refrigerate overnight. o>
onions and flat leaf parsley. Season
to taste with sea salt. Serve hot.

72 healthy-magazine.co.uk



PGRADE
YOUR

rFERNOON

TREAT

Lime curd 1 Add the lime zest and juice, sugar, 1
— oat. milk and cornflour to a saucepan,
Recipes are specially eS .
adapted by Katy Beskow "then bring to a simmer for 10 minutes
from her books Vegun Makes I smalljar over a medium heat. Whisk frequently
Zest and juice of 3
. Fakeaway (Quadrille, until it begins to, thicken.”
£15) and Five Ingredient unwaxed limes
'2 Stir in the vegan butter, and cook for
Vegan (Quadriile, £20) 150g granulated sugar 2 minutes until smooth. Allow
400ml oat milk.
Photography to cool a little, then pour into a clean
®Luke Albert” _
jar. Refrigerate overnight or until set. ©
1tbsp cornflour
1 tbsp vegan butter

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food trend

From banana bread and sourdough to comfort eats like lasagne and spag

bol, and more ambitious wbahkyes-, this year cooking became our psychological
lifeline. Here’s how and to keep it up as we get our lives back on track

WORDS BY LAURA POTTER

his has been a year unlike no other - but one vulnerable, so we tried to counteract that by focusing on

positive has been right at the centre of it: food. things that make us feel in control, and baking ticks that

When we were told to stay home, we took to box because it’s a way to be self-reliant, says Khan.

our kitchens. We baked billions of banana Another reason we turned specifically to baking, be

loaves (Google searches for banana bread recipes it pizzas, bread, or cakes, is deeper. “With cooking, we

increased by 567 per cent). We tended to fledgling need to be consciously aware of what we’re doing, but

sourdough starters. We created recipes that reminded with baking, techniques like kneading allow us to go

us of our grandmothers, or recreated favourites from the into a dreamlike state, explains Khan. ‘Our left brain,

restaurants we knew we wouldn’t see for months. We the thinking, logical, rational brain, doesn’t need to

delivered parcels of home-baked goodies to neighbours be active. And who could deny that letting go of the

to show we were thinking of them, and every meal “thinking” part of our brains was crucial to staying

became the highlight of the day. We wouldn’t have optimistic when the pandemic was at its worst?

known it, but we were self-prescribing food therapy. Pasta sales surged by 51.9 per cent (it would no doubt
have been higher if there was any left on the shelves)
A height-of-lockdown survey revealed that 34 per

cent of us felt relaxed when cooking, a quarter felt while tinned tomatoes grew by a third (ditto), with many

calm and 21 per cent found it therapeutic. ‘Cooking of us turning to childhood favourites like spag bol and

and baking is absolutely a form lasagne. ‘The food given to us by our
of self-care, says Myira Khan,
V5 parents and grandparents is a very
BACP-accredited counsellor powerful metaphor for being
and founder of The Muslim EMBRACE THE TREND emotionally safe, explains Khan.

Counsellor and Psychotherapist Plus, when we bake something

Network (myirakhancounselling. MEET YOUR NEEDS nostalgic, the scent wafts into our

co.uk). ‘The physical act of eating There are 10 innate emotional needs, nostrils, and straight to our brains.

is nourishment, but the act of and cooking and sharing food meets ‘Smell takes a millisecond to travel

cooking is “emotional food”, nine of them: security, giving and to the part of the brain where
because it meets a number of receiving attention, autonomy, being memories that’s why
are stored -

our fundamental emotional emotionally connected, sense of it’s so evocative,

needs: achievement, fun, control, community, friendship, status, sense next level goals
meaning and status. It’s powerful of competence, and having purpose

for our mental health because it’s (the only missing one is privacy). We also sought out new challenges,

multifaceted when it comes to PRACTISE SELF CARE trying tricky techniques, making

meeting our emotional needs.’ Cook and eat mindfully, fully engaging painstakingly creative works of food

going with the flow all of your senses. You'll benefit, by art, like focaccia gardens, or giving
exotic hipster trends a whirl, like
Anextra 2.1 million of us bought nourishing your body and your soul. dalgona coffee (searches for this

RING-FENCE TIME

flour in March, while Waitrose Vow not to let cooking and baking super-whisked, pillowy-light Korean

saw searches for yeast rise by 1,785 become a rushed obligation. Give coffee soared by 1,900 per cent). We

per cent. Baking became a source preparation enough time and space also ordered ‘make at home’ kits

of comfort because it helped us to lose any associated stresses, from our favourite eateries: trendy

manage the overwhelming sense and make mealtimes into a pizza chain Pizza Pilgrims shared

of uncertainty. ‘When we feel multi-sensory celebration. >a step-by-step video for making its
out of control, we feel unsafe and
Neopolitan-style pizza in a frying

{for more foodie inspiration, go to healthy-magazine.co.uk} healthy-magazine.co.uk 77

get in on the action

Fooryfoat Bake sugar-free
banana bread
Se
Sweeten it with organic
organic
agave nectar.

The Groovy Food Company
Honey Style Agave Syrup
(£3.69, 250ml, 12 points)

Start a sourdough
Ancient grain spelt is great
for sourdough loaves.

Doves Farm Wholemeai Spelt
Flour (£2.49, 1kg, 8 points)

Froth a non-dairy brew
Ideal for a plant-based,
pillow-light dalgona coffee

Minor Figures Oat M’lk
(£1.79, 1L, 4 points)

Make a meal to share

Knock up an authentic
curry, then drop a portion
as to someone you love.

Bang Curry Dhaka Dah! Scratch
Recipe Kit (£2.99, 8 points)

All available at hollandandbarrett.com

pan. Even Ikea shared the recipe for its famous diktat to stay at home shook many Photographs Stocksy, iStock by Getty Images
meatballs. One in five of us widened our repertoire, and of us awake. After years of packed
it made us feel useful, in control, entertained and proud. schedules and a sense of burden,

We also used food to nurture our nearest and dearest we were, to some extent, free.

(probably more so our nearest) - dropping loaves ‘Prior to lockdown, naturally and
understandably, we found shortcuts
on friend’s doorsteps, and exchanging images of our to feel that we were practising self-care, says Khan. ‘For
efforts. ‘Food unifies us all, so by feeding somebody, everyone, lockdown stripped away the external world,
we show we're looking after them, and with something and so external ways of coping. In discovering that we
homemade, we’ve invested our energy, too,’ says Khan. had time to cook, we became self-attuned to its positive
impact.’ Cooking went from an obligation after a hectic
taking lessons forward day to a mindfulness exercise. As Khan puts it: ‘It’s the
difference between cycling to work as your commute,
and going for a nice, long bike ride in the countryside’
For many of us, the way we eat has become inherently
mindful. We sit around the table and discuss what we’re

eating — how it tastes, how we made it, what we might

With all of that in mind, it would be unthinkable to ochnatnhgeegnoe-xtbtriemaekf.a‘Pstreo-nlotchkedtorwainn,, people grabbed food
a sandwich at our
throw away what we've learned. ‘What lockdown

a-foforrrdeeddismcoavneyr of us, was the opportunity to discover desks. Being at home has made mealtimesa self-care
— cooking and baking as a mindfulness
activity. Before, society had slowly squeezed cooking

technique,’ says Khan. ‘Recognise that it has become and mealtimes into smaller parts of our lives, and we

part of your self-care routine, and make time for it’ The suffered as a consequence. Let’s try not to do that again. ®

78 healthy-magazine.co.uk

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SIGN UP AT HEALTHY-MAGAZINE.CO.UK

KITCHEN
CUPBOARD

HERO

Made with ground chillies,
this ounchy paste lends
flavour to Soups or Stews.
Plus, the spicy compound
it contains might support

weight management
and heart health

spicy red paste, made
primarily from roasted
chillies, plus assorted

spices and herbs, harissa
is used widely in North African and
Middle Eastern cuisine. Although
different regions each have their

own take on the condiment, it’s

believed that it originated in
Tunisia and was introduced to

other countries following the garlic, coriander, caraway seeds, olive oil and lemon
Spanish occupation in the 16th juice in a food processor until smooth.

century. Now, its global popularity And, as well as tasting great, harissa could have health
means that around the world, one in four people will eat
bccahepnilsleiaefiistcsisn, pt.oiIcoty’,st-bhmealniiegkvhsettdoaitadhcawotemcigaphpotsuamnicdainnita-gcwoemnhtieacnihnts,m,baceakcelalesudse
harissa in any single day. Traditionally, harissa is served
it increases the amount of heat your body produces,
on its own, as acondiment, or added to stews, soups and
helping you burn calories. Additionally, studies have
couscous dishes to lend its punchy flavour. It can also shown that capsaicin can reduce hunger, which might
be because it reduces the body’s production of the
be served with olive oil as a bread dip. Different types
hunger hormone, ghrelin. Some research also suggests
of harissa will range in spiciness, but it generally has a that capsaicin may bring down high blood pressure and
cholesterol, reducing risk of heart attack and stroke. @>
deep, earthy taste. Ifa recipe calls for rose harissa, this

refers toa slightly milder, sweeter paste, flavoured with

rose petals and/or rose water.
Harissa can be bought as a pre-made paste injars

or tubes from the supermarket. It’s also available in
powder form for a longer shelf-life
- or you can easily

make your own by blitzing dried red chillis together with

healthy-magazine.co.uk 8l

2 tbsp tahini

Yoghurt helps 1 tbsp pomegranate molasses

ofchoaorlisdsoaw-nwthhye heat 2 tbsp harissa
not stir of
Juice 1 lemon
the two together with
400g can chickpeas, drained
lemon juice and some

crushed, fried garlic for Salt and pepper

a deliciously 1 Preheat the oven to 220°C/200°C

easy dap fan/gas mark 7. Spread the butternut
squash cubes across a baking tray
and drizzle with half the olive oil. Place

in the oven for around 40 minutes,
until tender, turning the cubes halfway
through cooking. Set aside to cool.

2 When it's at room temperature, tip
the squash, along with its juices, into
a food processor. Add the remainder

of the olive oil, along with all the other
ingredients and season. Blitz until
almost smooth, adding a little warm
water if the mixture looks too dry.

3 Transfer the houmous into a bowl

and serve with toasted pitta breads,
crackers, or crudités.

aHuabriesrsgainroesaswteitdh 2 Whisk together the olive oil and wHiathrisrsoaasctoeudscvoeugs Words Niamh Leonard Bedwell. Photographs Stocksy, StockFood/Hein van Tonder, StockFood/Maricruz Avalos Flores, iStock by Getty Images
minty yoghurt harissa paste and brush over the
fleshy side of the aubergine halves. Serves 4
Serves 4. as a starter Place in the oven and bake for around
2 red peppers, roughly chopped
2 large aubergines, halved lengthways 30-35 minutes, until the flesh is soft. 1red onion, chopped into wedges
Salt and pepper 3 Mix the yoghurt and mint together 2 courgettes, sliced
2 tbsp olive oil and season. Serve the aubergines Olive oil
2 tbsp harissa paste
200g Greek yoghurt topped with a dollop of minty yoghurt 200g couscous
Y% bunch fresh mint, roughly chopped and a pinch of chopped chilli, if using. ¥% tbsp harissa paste
Generous pinch of fresh red chilli, finely 300ml vegetable stock
Shqauriasssha and Lemon wedges, to serve
chopped (optional) houmous
1 Preheat oven to 200°C/180°C fan/ 1 Preheat the oven to 190°C/170°C fan/
Serves 8-10
gas mark 6. Cut a criss-cross pattern gas mark 5. Spread the chopped
into the flesh of each aubergine half, 1small butternut squash, peeled, pepper, onion and courgette across
avoiding the skin. Place on a baking seeded and cut into cubes a baking tray and drizzle with olive oil.
tray and season with salt and pepper. Roast the vegetables in the oven for
3 tbsp olive oil about 40 minutes, until they're tender.
2 garlic cloves, crushed 2 Meanwhile, put the couscous ina
heatproof bowl. Mix the harissa paste
in with the hot vegetable stock and
pour the liquid over the couscous.
Cover the couscous with a plate and
set aside for 10 minutes. Fluff up the
couscous with a fork before serving.
3 Once the vegetables are done, serve
with the couscous, garnished with
lemon wedges and adding a good

squeeze of lemon juice to taste. ©

82 healthy-magazine.co.uk

Keepa jar of
harissa handy for
whenever you need a

flavour hit. If you don't,
have time to make

«| houmous, s-tijruisnttoadd
shop-bought
K.. atsp at atime so you

don't overdo it. -

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Maine(aeae evaLaeREEa ORGAN!S YP
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CAFFEINE FREE NATURALLY CAFFEINE FREE WITH CAMORILE,
cA
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Lhepee
SSri

Refresh yourself the way nature PIONEERS SINCE 192g

intended with our range of 10% HEATHSCAEATHER
TIGINUE TUS.

These from

Ella Mills aren’t just quick -

enough for a delicious

mid-week supper. They’re

packed full of ingredients

that can boost your

immunity this autumn,

from kale to turmeric

84 healthy-magazine.co.uk ae

Creamy kale and
mushroom salad

Ella Mills says: ‘This is probably my
favourite-ever salad. Make sure to rub
the dressing into the leaves firmly, so
that the kale is nice and soft.

Serves 2 Ella Mills says: ‘This is one of my 2 garlic cloves, roasted
staple weeknight suppers: sautéed Handful of fresh basil (about 20g)
For the salad butter beans with garlic, lemon zest,
Handful of pumpkin seeds (25g) bites of broccoli and courgette, cherry Juice of % lemon
Handful of sunflower seeds (25g) tomatoes and almond pesto. It sounds
Olive oil fancy, but once you’ve cooked this a 6-10 tbsp olive oil (in a small blender;
few times it will take 10 minutes, and in a large blender you may need more)
Salt you'll have a warming meal you can 4 tbsp water
make whenever you want something 1tsp nutritional yeast
1tsp ground cumin speedy. To make it heartier, serve it
200g mushrooms, thinly sliced 1 To make the pesto, simply add all the
200g kale, stems removed, leaves torn with quinoa or brown rice, and for extra ingredients to a blender, season with
1tbsp apple cider vinegar greens, wilt in some spinach,’ salt and pepper and blitz until smooth.
2 slices of bread (such as sourdough) If you're using a large, or less powerful
Serves 2. as a main dish, 4.as a side blender, you may need more olive oil
clove 1 head of broccoli, stalk removed
or watetor let it blend easily.
2 ripe avocados, cut into smail pieces 4 garlic cloves, crushed
For the dressing Olive oil 2 Cut the broccoli into bite-sized
40g sunflower seeds
60g cashews Salt and pepper pieces - the smaller the better.
100ml almond or oat milk 2 x 400g cans of butter beans
12 cherry tomatoes Blanch by covering with boiling water
2 tsp Dijon mustard 1small courgette, grated and letting it sit for 2-3 minutes, until
1 heaped tbsp nutritional yeast it’s soft but with a good bite. Drain.
3 tbsp olive oil 1 tbsp plain yoghurt (or coconut) 3 Add the garlic to a frying pan on a
Squeeze of lemon medium heat with a drizzle of olive oil
Grated zest of1lemon
1 Heat the oven to 220°C/200°C fan/ and a sprinkling of salt. Cook for 2
For the pesto minutes, then add the broccoli, butter
gas mark 7. Toss the seeds on a 40g almonds, toasted (or sunflower beans and cherry tomatoes. Stir in the
baking tray with a tablespoon of olive seeds make a nut-free alternative)
oil, some salt and the cumin. Roast for >courgette, yoghurt, lemon zest, pesto
about 5 minutes, until crunchy.
2. Fry the mushrooms over a medium and salt and pepper.
heat with a drizzle of olive oil anda

sprinkling of salt. Let them saute while
you make the salad.
3 Place the kale in a large mixing bowl.
Add 1 tbsp of olive oil, the apple cider
vinegar and a sprinkling of salt, and
massage into the kale leaves, using
your hands, for a minute or so.
4 Next, make the dressing. Place all
the ingredients in a high-speed
blender, and whiz until smooth.
5 Toast the bread, then rub it with a
raw garlic clove and cut it into chunks.
6 Rub the dressing into the kale,
letting it soften even more. Then toss
in the toasted seeds, avocado,
mushrooms and chunks of bread.

{for more great food ideas, go to healthy-magazine.co.uk } healthy-magazine.co.uk 85

food

Recipes extracted
from Deliciously

Ella Quick & Easy
by Ella Mills
(Yellow Kite,

£25), out now.

Photography
Nassima

Rothacker

Turmeric and courgette pancakes .

Ella Mills says: ‘We've been making For the almond and avocado pesto 2 For the pancakes, place a large
variations on these for years and 1ripe avocado, peeled and stoned frying pan over a medium heat and
100g almonds, toasted add a drizzle of olive oil and a pinch of
they're still a firm favourite: the ideal 25g basil salt. Add the onion and garlic and cook
savoury brunch recipe and a dreamy for 5-10 minutes, until soft.
quick dinner. Keep the leftover pesto Juice of 1lemon 3 Meanwhile, make the batter. Place
in an airtight container in the fridge for the flour in a bowl and pour in 200ml
up to two weeks. We use the extra in Sea salt of water, whisking until the mix is
pasta, on toast, stirred through quinoa smooth with small bubbles on top.
or tossed through roasted veggies.’ 2 garlic cloves, roasted 4 Stir in the coriander, spices, lime
5 tbsp olive oil juice and a pinch of salt, then stir in the
Makes 2 largepancakes (enough to serve Pinch of sea salt onion, garlic and grated courgette.
5 Place the frying pan back ona
2); thepesto makes I small bowl 5-6 tbsp water medium heat, adding a drizzle of olive
oil if needed. Pour in half the pancake
Olive oil To serve mix. Cook for 2-3 minutes, until the top
Salt side is no longer runny. Flip and let it
Handful of cherry tomatoes, chopped cook for a further 2 minutes on the
1small red onion, finely diced Handful of rocket
1 garlic clove, crushed Handful of sunflower/pumpkin seeds other side. Repeat with the other half.
150g gram flour (chickpea flour) 6 To serve, place the pancakes on two
Handful chopped coriander (10g) 1 Start with the pesto. Place all of the plates, and pile high with the pesto,
1tsp ground turmeric ingredients, except the water, in a food cherry tomatoes, rocket and seeds. @
Ye tsp cayenne pepper processor and blend until it comes
together. Add a tablespoon of water at
Juice of1 lime a time until you reach your desired
consistency: pulse so that the almond
1small courgette, grated stays crunchy, or whiz until smooth.

86 healthy-magazine.co.uk

wellman

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broccoli

It’s deemed a pretty ordinary veg in
Britain, but research suggests that
broccoli can stave off cognitive decline
and heart disease. Here’s how to enjoy it

cruciferous vegetable,
related to cabbage and
cauliflower, broccoli
was first introduced to
England in the 1700s and has since
becomea staple in British cuisine.
But while you might have been eating
the little green florets with your
Sunday lunch since childhood, you
may not be aware of the full extent
of their health-boosting powers.
Packed with antioxidants, which
help protect cells against oxidative
damage, broccoli can reduce our
risk of developing cancer and
other health conditions. It’s a good
source of vitamin C, which plays an
important role in supporting our

food

immune system, helping us fight off
illnesses; vitamin C is also needed to
make collagen. Plus broccoli provides

calcium, needed for strong bones, and
vitamin K, which helps our blood clot.

In addition, broccoli has brain-

boosting benefits. Research shows a
daily dose can help delay age-related
cugiuitive decline. Another study
revealed eating broccoli regularly
cau lower our lish of cardiovascular

discvase by reducime cholesterol And
if you need any more convincing, It’s
low in calories, a source of dietary
fibre and plant-based protein and

provides essential minerals The

AN putussiuim, Wun and selenium,

HOW TO USE IT

When buying, choose broccoli with
a firm stalk and compact buds to
ensure freshness. Most of us will

be familiar with the green flower

heads, but these can be purple, too.

To prepare, cut the florets away

from the stalk and chop to a roughly

even size. You -cabnutstbeeamaw, abroeilt,hfaryt Fridge-raid frittata
or roast them
Serves 4
different cooking methods will alter 3 Meanwhile, whisk the eggs together
the nutrient profile. Prepared any 1large head of broccoli, florets evenly in a bowl. Add salt, pepper and the
way, broccoli will still contribute chopped and stem finely chopped cheese, plus any of the herbs or
to your five-a-day, but to maintain
the most nutrients, steam it over 2 tbsp butter chilli flakes, if using.
1small red onion, sliced into rings 4 Preheat the grill to high. Add the
boiling water for five minutes. You 2 garlic cloves, thinly sliced broccoli back to the pan to coat in the
can even eat it raw served witha dip, 10 eggs garlic butter, then pour in the egg mix,
or chopped into a salad. The stalk is Sea salt and black pepper stirring so that the broccoli and onions
2 large handfuls of grated cheese are distributed evenly. Let the bottom
perfectly edible, too — raw or cooked. Optional extras and sides cook and start to set over
A handful of chopped fresh basil,
WORKS WELL WITH a medium heat for about 5 minutes.
parsley, chives or celery leaves
Broccoli’s mild, slightly bitter Chilli flakes, to taste 5 Pop the frittata under the grill for a
flavour comes from an antioxidant further 5 minutes until golden on top
1 Grab a medium-sized, deep-sided and just cooked through (give the pan
compound called sulforaphane. frying pan and steam the broccoli for 3 a wobble to check), then slide it onto a
Its mildness makes it a versatile minutes in about 4 tablespoons of chopping board or plate. Cool for 10
water, lid on, until almost tender and minutes and slice up into quarters. @
side, but to add flavour and texture, just turned bright green. Drain any
drizzle with pesto and sprinkle over excess liquid (though the broccoli will MELISSA HEMSLEY Recipefrom
chopped hazelnuts, almonds or pine probably absorb it all), and set aside. EAT GREEN Eat Green by
nuts. Served with Asian-inspired 2 Pop the pan back on the heat, add Melissa Hemsley
dishes, it works tossed in a dressing the butter, red onion rings and garlic,
of honey, soy sauce and sesame oil, and gently fry for a few minutes. (Ebury Press, £22)
and sprinkled with sesame seeds. It
also adds savoury flavour to creamy
pasta, and bite to veggie curries, as it
easily takes on the flavours of spices.

healthy-magazine.co.uk 89

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“Going vegan 9!

helped me get

creative in
the kitchen”

Blogger, nutritionist and mum-of-
three Claire Power advocates for

plant-based eating - and her new

book |s full of inspiring family recipes

Research suggests plant-based diets may be better If your kids won’t eat their vegetables, don’t
for our health. They’re typically low in saturated fat give up. Keep serving whatever it is they won’t eat. If it’s

and high in fibre, meaning they’re heart-healthy, and something like broccoli, try preparing it in different ways

good for our gut. I’ve always been health-conscious, ~ roasted, raw, or blended into a sauce. Through repeated

and started my food blog, The Healthy French Wife exposure and role-modelling, with adults eating the

(@healthyfrenchwife), in 2013, after marrying my same food around the table, kids will be encouraged to

Australian husband, Mick. But after giving birth to my copy. Getting them involved in the kitchen can help, too.

twins, Eloise and James, I gained quite a lot of weight, We've got safety knives so the kids can chop vegetables.

so I took on a 30-day vegan challenge. I lost weight,

loved the creativity veganism gave me in the kitchen, You don’t have to spend hours in the kitchen to

and was convinced by the ethical arguments. Keen to make tasty plant-based meals. I keep my recipes

learn more, I started a nutrition course online, studying simple, because after dinner, I have to oversee bedtime

while my babies were sleeping. I was vegan throughout for three young children. Most of the recipes in my book

my pregnancy with my third child, Annabelle, and have are ready within half an hour to an hour of heating the

since raised all three children on plant-based diets. oven. They’re real recipes that I use in my house. There

are lots of low-fuss dinner options in there, like a creamy

People often worry about getting enough protein avocado pasta sauce which takes 10 minutes.

on a plant-based diet. But it’s actually quite achievable That said, a bit of planning goes a long way.

through vegan sources, like tofu, lentils and ws I always write a weekly menu on a piece of
beans. There are, however, nutrient gaps you paper, then do the food shopping based on that.
LITTLE Additionally, I stock up on lots of seasonal fruit
should look out for. If you’re raising kids plant- TUMBIES
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based, make sure they have a vitamin B12
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supplement, or buy a plant milk that’s fortified —_ and vegetables, and keep jars of pre-made pesto
with B12, as well as calcium and vitamin D. to hand for quick pasta dishes. Most weeks,

Hemp seeds, flaxseeds, chia seeds and walnuts Healthy Little I make a vegan cashew ‘cheese’ ahead, ready to
are all good sources of omega-3, so incorporate
Tummies use in sauces, or as a topping. For snacks, I have
those. Iodine can also be tricky for vegans, so
I give my kids iodine-rich seaweed to snack on igsbyClaire Power —_ balls in the freezer, ready to thaw out. My
and use iodised sea salt in cooking. IP book has a recipe for nut-free ones — made with

cont 14.99)
is out now dates and oats — perfect for school lunchboxes. @

healthy-magazine.co.uk 91

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of

GE N09 aulzebew-Aylesy

LCELTE’ASNCBLEEAARUTUYP

IT’S THE MOST HOTLY CONTESTED TERM IN TIFE INDUSTRY.

HERE’S THE TRUTH ABOUT CLEAN BEAUTY, ACCORDING TO THE EXPERTS

f lean beauty is tricky. Neither a legally
‘
regulated or scientifically recognised term,

os its popularity flies in the face of its somewhat
murky definition. With both its detractors and

cheerleaders, advice usually splits between two camps
— scientific and lab-based, or natural and plant-based.
For those of us who are trying to make more conscious
and informed choices, but still want high-performance
products, it’s a minefield. And when nine in 10 of us
don’t understand what’s in our skincare, it’s no wonder
we rely on catch-all terms like ‘clean’, ‘natural’, or
‘organic’ to help us shop, trusting that these claims mean
our products are at least a step in the right direction.

Basically, clean beauty is confusing, and you'd be
forgiven as a consumer for thinking so. Besides the
unclear language, there are also the questions of safety,
efficacy and your motivation for using it to clear up.
With the help of the experts, here’s our guide.

WHAT IT M MEANS

The biggest problem we have here is that ‘clean’ means
different things to different people. “This is why it’s,
unnecessarily, getting a bit of a bad rap at the moment,
says facialist and skincare expert Abigail James. ‘I
think clean beauty is a really relevant phrase there’s
a sector of the industry that sits perfectly within it.
For me, it signifies a brand that’s put extra thought
into the manufacture of their products.’ Consultant
dermatologist Dr Justine Hextall agrees, but warns it
is anebulous term. ‘It implies an organically sourced
product that doesn’t use too many synthetic ingredients.
Iam assuming a certain level of concern towards both
toxicity on skin and also the environment, but I don’t

hold any scientific sway by it. @>

96 healthy-magazine.co.uk

clean beauty

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= clean beauty_

The best thing you can do is take ‘clean’ as a starting @
point, then dig deeper. Investigate the ethos of a brand,
read their mission statement and ask questions to find ,
one that aligns with your values. ‘T think every brand
has to stand for its product and for what it believes in,
and we owe it to consumers to make that as transparent
as possible,’ says cosmetic scientist Dr Pauline Hili. So
be sceptical — if something’s not clear, there’s probably

a reason. One easy way to broaden your choice is to
shop at reputable retailers where they make clear what
‘clean’ means to them. For Holland & Barrett, ‘clean’

means products of natural origin, free from synthetic
ingredients thought to be harmful, where alternatives
have been sourced that are kinder to skin and the

environment — win, win, win.

WHY IT’S PICKY

So what are these potentially harmitul ingredients? One -

thing to clear up straight away is that it’s really not a IN G REDIEN TS

case of clean vs chemical. Water, oxygen and essential T O AV O ID

o‘Eivlsearyrethailnl,gteischancihceamllyi,cachl,ewmhiectahlse.r it’s “ Eve ryth | Ng Parabens Used widely as preservatives,

organic or plant-based, says James. IS tech N ically these are the subject of much controversy
‘The difference is actually clean and : due to their effects on the endocrine
a chem system in some animal studies. ‘There was
synthetic. Synthetic typically means ical enough evidence for their allowances to be
that a raw material was entirely lab- reduced in 2015 to suggest they do have
an impact, says Dr Hili.
created, rather than harvested from
th € feanature. And avoidance is moredownto — SLS A commen foaming agent, sodium

| lauryl sulfate can dry skin out. ‘SLS can

a precautionary stance thana definitive j j be an irritant to the skin, but it’s about
concentration, says Dr Hextall. And there
d ifferenceone. ‘A brand might choose not to use IS
are many natural alternatives, says James.
clean versuscertain skin irritants, preservatives or Mineral oils and silicones Dr Hill worries
about the way silicones are processed in
ingredients where there’s a question the body, while James says ‘they won't
usually cause irritation, but they're not good
mark over their impact on health, synthetic”
which suggests more concern for the for skin health - they almost coat the skin.’

consumer, says James. Dr Hili’s brand, Nourish London, Synthetic fragrance ‘From what | see in

works on this principle. ‘As a scientist, I like to take a my clinic, often synthetic fragrances cause
the biggest skin irritations, says James.
balanced view, though sometimes you need to err on the
It’s not just the consumer but the supply
side of caution,’ she says. ‘Even a tiny question mark is chain we should scrutinise, adds Dr Hii.
‘We need to think about the protection of
still a question mark, so let’s see if we can responsibly the workers who handle these products. If
a chemical can be quite nasty in low doses,
find an alternative.’ think about those who make it in high doses.’

WHAT IT DOES

You know how diamonds are made under pressure?

Or how when we’re ina tight spot, we tend to come up
with our best ideas? The same goes for clean beauty. By
limiting certain processes and ingredients, rather than
sacrificing efficacy, the industry was forced to innovate, #>

{for more on natural beauty, go to healthy-magazine.co.uk} healthy-magazine.co.uk 99

clean beauty

ABIGAIL JAMES’ TOP
CLEAN INGREDIENTS

Fociat Serum Holds moisture and

benefits all skin types.
Q+A Hyaluronic Acid
Facial Serum (£6.50,

380ml, 24 points)

Benefit from natural
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Fushi BioVedic
Radiance Face OFF

822. 20nd SSports)

For radiance and
protection. VitaSkin
Vitamin C Collagen
Boosting Serum (£18,
380ml, 72 points) ZZ

All at hollandand

barrett.cam

“WhenI first started in the “Many can be really beneficial in products.’ But despite being
scientific natural, essential oils can irritate some. Luckily, the
industry, people told me I’d market is in a good place in terms of offering choice to
never be able to do it without the customer, she says. “You get clean brands that don’t
use essential oils, and some that do,’
parabens, says Dr Hili. ‘T
WHY IT MATTERS
was driven by the challenge
It’s a mistake to write off clean beauty as a frivolous
to demonstrate that we can are now indulgence. “We should always consider what we’re
make things cleaner,’ putting on our skin, as well as consider products from
a toxicity and environmental point of view, says Dr
Contrary to natural formulated
beauty’s sometimes New Hextall. Dr Hili agrees. ‘We should pay more attention
to clean beauty, she says. ‘Each generation owes it to
Age image, in fact there’s an ina really Words Hattie Parish. Photographs Stocksy, Shutterstock
overlap with scientific and the next to inform them as much as possible about how
goods impact the human body and the environment.’
clean. ‘Nowadays we've got Nn
Ultimately, says James, clean beauty comes down to
clea way”really scientific products that self-care. ‘It’s making us look better, but also feel better.’
And why wouldn’t you use a product that does that? @
are formulated in a clean way,’ says James. “You can have

non-toxic but still results-driven products. There’s now

a load of science behind some of those plant actives.’

‘The green cosmetics movement is evolving, agrees

James. ‘Which means new, amazing actives keep

becoming available. One example is essential oils. ‘I’m

a big supporter of them, particularly as alternatives to

certain preservatives, says Dr Hili. ‘Used correctly, they

100 healthy-magazine.co.uk