Table Of ContentLIVE WELL EAT WELL MOVE WELL LOOK WELHLIT-THFEE-SEPLO TW MEEALLLS
MAR 2022
ONE WEEK TO
A HEALTHIER
NEW YOU!
MAKE IT
GIOVANNA
COUNT!
FLETCHER
On walking as therapy
& empowering women
THE #1 WAY
TO SMASH
YOUR GOALS
ANDREA
McLEAN
Why she’s overhauled
DR RANJ’S
all her resolutions
BRAIN POWER
BOOTCAMP
Carb addict?
See page 128
How to kick your
cravings to the curb
HEADLTHIY S& HCAPPOY VER YOUR JOY
4HGOOWOD TO-F OBER -PYLOAUY FFUOLO 4DSW 4ORYKOOUURT NSE YWO USE’LLLF W-CAANRET RTOUL DEOS
4
MAR 22 £5.99
PLUS! THE TRUTH ABOUT HRT • HOW TO TRUST YOUR GUT • 7 WAYS TO BOOST YOUR MOOD
Editor’s Letter
EDITORIAL
Editor: Holly Treacy
[email protected]
Guest contributor: Claire Munnings
H HOLLY TREACY
Senior content creator: Laura Coppock
[email protected] ands up who subscribes to the ‘no pain,
Senior content writer: Daniella Gray no gain’ mantra? That notion that if we
[email protected] want to make great strides forward,
ADVER TISING we must endure great suffering? Your
health is serious business, right? But feeling fit and
Group advertising manager:
Owen Cook, 01206 505939 well doesn’t have to be difficult or hard work –
[email protected] what if we told you it could actually be enjoyable!
Advertising manager: That’s why we’ve dedicated this issue to joy. Our
Emma Steele, 01206 505428 columnist, Andrea Mclean agrees and says “Suffering
[email protected]
does not have to be part of growth.” You are worthy of
Senior account manager:
success, even if you haven’t struggled to get there – in fact,
Julie Freestone, 01206 506232
[email protected] we don’t want you to struggle, we want your goals to be as easy as possible
Senior account manager: to achieve. If you flick to page 128, you’ll find TV’s Dr Ranj Singh waxing lyrical
Julie Bennett, 01206 506237 about the wellness wonders of music and whether he’s at home, doing a
[email protected]
Zumba class or singing in the shower, music is the medicine that keeps him
healthy and happy. And, if you’re like me, and struggle with the concept
Advertisement production: of ‘play’ – this issue is for you (and me)! Did you know not everything has to
Angela Scrivener
have a specific aim or goal attached to it? And, spoiler, you don’t have to feel
DESIGN
guilty about taking a break and indulging in an activity you like. In fact, it turns
Art editor: Richard Allen out it’s essential to our health and wellbeing to embrace playtime with open
Designers: Cat Morton, Sam Rogers, arms – turn to page 96 to discover how to tap into the inner child within. And
Ben Kemp, Luke Rogers, Adam Barford finally, when it comes to our diets, that can be the trickiest relationship of all
SUBSCRIPTIONS & BACK ISSUES when we think about joy and guilt. But what if there
was no punishment and no reward? Just simply
0800 904 7000
the delicious nutritious foods that brought you
IN-HOUSE PHOTOGRAPHY joy? The emotional baggage around food
CliQQ Photography, cliqq.co.uk could be dropped and we could celebrate
the ingredients that nourish our bodies and
ACEVILLE PUBLICATIONS LTD
tastebuds. No, it’s not too good to be true
Managing director: Helen Tudor – over on page 92 Lorna Jane Clarkson
Marketing manager: shares her favourite comfort dishes for
Andrea Turner [email protected] you to enjoy this spring. So, whatever
Accounts: Debbie Starrs, 01206 505995 brings you happiness – make that your
goal this month.
NEWSTRADE SALES
Holly
Frontline 01733 555161
CUSTOMER SERVICE
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Editor’s picks...
NUTRITION KEYS
VG Vegan “Suffering does
V Vegetarian
Laura, not have to be Daniella,
DF Dairy-free Senior content creator Senior content writer
GF Gluten-free part of growth. “This beauty heavyweight
brightens my under-eyes and
SF Sugar-free “The perfect You are worthy protects them from the
first-step
perils of blue light.”
cleaner, this luxe of success even
To the best of our knowledge, we, Aceville, have provided accurate oil-to-cream balm £15.99, mijmasks.com
repraensde ncotamtiopnle ates tinof othrem aacticounr awciyt hoinf t ohuer i npfuobrmlicaattiioonn.s O, buur tp wube lmicaatkioe nnso a nd gently melts away if you have not
content are for information and entertainment only and do not reflect an make-up and LOVES
endpororsveidmeedn wt oitrh rine cooumr pmuebnldicaattiioonn sb syh Aocueldvi lnleo.t Ibmep voiertwanetdly a, sth ae s iunbfosrtimtuatteio n impurities. It smells struggled to LOVES
for professional advice, including without limitation, medical advice. beautiful, too.”
To the extent permissible by law, any liability for any loss or damage get there”
however caused, arising from the use of the information contained in £32, bamford.com
our publications is excluded. It is our readers’ responsibility to assess the
safe use of the information we publish based on each individual’s own
circumstances. We cannot assess that because as publisher we do not
share medical and health details of our readers.
3
Health & Wellbeing
E R B R EAK
T F
Start well E T AS
B T 28
7 HEALTHY HOTLIST: 1 S
4
A bite-size look at what's trending P
in the world of wellness
2 8 8 HABITS HINDERING ON THE
YOUR WORKOUT:
2 COVER
We reveal the common exercise
0 mistakes and how to fix them
2
Live well
h
11 SAY GOODBYE
c
TO EXCUSES:
r Take the experts’ route to more productivity
a
18 ANDREA MCLEAN:
M
Our columnist reveals why joy should be your
biggest motivator when setting goals this year
20 LEARN TO TRUST
YOUR GUT:
s
Should you listen to your intuition more?
80 FOR THE LOVE OF TREES:
H&W investigates
One expert reveals the benefits of strolling
t 27 AMANDA BYRAM: through the woods
Our wellness columnist reveals how
Your healthiest
alcohol plays a role in hormone health
n 28 GIOVANNA FLETCHER: you
“My whole view on fitness now is completely
different to when I was growing up”
88 ADD MORE FUN TO
YOUR WORKOUTS:
Create joy Jump for joy with our tips on making fitness
e
more enjoyable
34 GORGEOUS GREENERY: 92 DELICIOUS AND
How to make your houseplants NUTRITIOUS:
t match your interiors Lorna Jane shares the good-for-you
recipes that she has on rotation 133
Eat well
94 SELF-CARE TO BRING
n YOU JOY:
41 CEREAL KILLERS:
Small practices that offer big benefits
We’ve got the nutritionists’ take
on the best morning meals 96 HOW (AND WHY) TO
EMBRACE THE ART OF PLAY:
51 QUICK AND EASY:
Tap into your inner child and learn
o These delicious dishes are perfect how to play again
when you’re tight for time
59 CURB YOUR
Look well
CARB CRAVINGS:
Here’s how to keep your
C energy levels high and GI low 99 10 BAD HABITS THAT
ARE RUINING YOUR SKIN:
Move well We’ve called in the experts to reveal their
better-skin hacks
63 KEEPING TRACK: 104 A SHORE THING:
Stay warm and cosy in TOG24’s coat collection
Everything you need to know
before purchasing a smart watch
126
70 GET FIT AT HOME:
Bradley Simmonds’ workout helps
to tone in 20
74 GO WITH THE FLOW:
Yoga teacher Hannah Barrett has
all the moves to give your routine a lift
Walk well
78 WALK YOUR WAY FIT:
Getting outside really can make a difference
to your whole body and brain power
4
Health & Wellbeing
In every issue
16 7 WAYS TO BOOST
80
SEROTONIN NATURALLY:
The feel-good hacks that come
expert-approved
85 GET SOCIAL WITH US
Join us over on Facebook, Instagram, Twitter
and Pinterest for more tips on how to become
your healthiest you
137 WHAT HAPPENS WHEN...
I DREAM:
Get behind the meaning of your sleepy
stories once and for all
138 FIVE MINUTES WITH...
51 CATHERINE TYLDESLEY:
The soap star talks family rituals, the exercises
that keep her strong and advice for her
younger self
SUBSCRIBE TODAY
Travel well
111 JOIN THE FIT CLUB:
The best activities to do in the UK’s fittest cities
Feel well
117 HRT: EMPOWER YOURSELF: Become a
The facts and misinformation you need from subscriber this
month and
a menopause expert
receive six issues for just £21.99!
122 H&W SYMPTOM CHECKER: For details, turn to page 24.
Everything you need to keep your feminine
health in check
126“A HEALTHY MIND REALLY
DOES EQUAL A HEALTHY BODY”:
Dr Ranj Singh shares his mind-body wellness
advice for you and your family
111 34
Sleep well
133 SNOOZE YOUR WAY
TO BETTER GUT HEALTH:
Discover the difference a deep sleep could Get us on your phone! Our
have on your digestion digital editions are only £2.99
on Apple Newsstand
H&W Awards
COVER: Giovanna Fletcher
125 SNACKING 101: CREDIT: Rachell Smith
The award-winning brands to reach NEXT ISSUE ON SALE: 3rd March 2022
for when you need a mini meal
5
Health & Wellbeing
START WELL
THE HEALTHY
H&W B O O K C L U B
H O T L I S T
These top reads are seeing
us into the new year
A bite-size look at what’s trending
in the world of wellness
False Witness by Karin Slaughter
WHY YOU SHOULD KNOW This is the stunning new thriller from the number
ABOUT... NIACINAMIDE one Sunday Times bestselling author. Two sisters,
Adult acne determined to crush your dreams one secret and someone knows what they did.
of that sought-after flawless complexion? Leigh doesn’t like to talk about her sister; about
Fear not, as there’s a hero ingredient that’s the night that tore them apart; about what they
come to the rescue. Enter, niacinamide – did. But someone else is about to. How far will
the skin-saviour that’ll benefit any age and Leigh go to protect her family?
promises to help reduce redness, regulate
oil and promote good bacteria. Need more
evidence of nifty niacinamide?
“Compared to many other blemish-busting
ingredients, niacinamide is gentle and
non-drying, making it a perfect ingredient
for all skin types,” explains Faye Purcell,
development chemist and skincare expert
at Q+A (qandaskin.com). “Niacinamide
also increases the production of ceramides
improving your overall barrier function.
Hamnet by Maggie O’Farrell,
Ceramides are present in the top layers of
On a summer’s day in 1596, a young girl in
your skin, helping to retain moisture and
Stratford-upon-Avon takes to her bed with
ensure healthy skin function.” What’s more,
a sudden fever. Her twin brother, Hamnet,
the route to pore-less skin won’t cost you
searches everywhere for help. Why is nobody
the earth either – take a look at our top
at home? Their mother, Agnes, is over a
picks below to help yours look its best.
mile away, in the garden where she grows
medicinal herbs. Their father is working in
FACE UP
London. Neither parent knows that Hamnet
will not survive the week.
Fade Out Advanced Vinopure Blemish
Niacinamide Gentle Brightening Day Control Infusion Serum, The Mermaid of Black Conch
Exfoliating Cleanser, Cream SPF20, £9.99, £29, caudalie.com by Monique Roffey
£7.50, qandaskin.com lookfantastic.com The benefits of polyphenols Near the island of Black Conch, fisherman
With this calming and gentle Fortified with natural active are two-fold: it’s a great David attracts sea-dweller Aycayia, a woman
exfoliating cleanser, expect ingredients, the antioxidant and puts up a cursed by jealous wives to live as a mermaid.
your healthiest complexion fast-absorbing formula good fight against wrinkles. When American tourists capture Aycayia,
yet. Perfect for stressed and combines mulberry extract, This serum reduces David rescues her and slowly, she transforms
blemish-prone skin types, liquorice and niacinamide imperfections and unclogs into a woman again. Yet as their love grows,
the blend of niacinamide, (containing vitamin b3) to and tightens pores. the world around them is changed and they
inulin and fructose protect combat uneven skin tone, Plus, it refines skin texture realise they cannot escape the curse forever.
your skin against irritation while protecting from the and visibly improves the
and sensitivity, while sun’s harmful UVA and UVB appearance of acne-prone
promoting good bacteria rays and preventing further skin, for a healthy and
and clear, calm skin. formation of dark spots. shine-free glow.
7
Health & Wellbeing
8 habits
hindering
YOUR WORKOUT
From cost to convenience,
exercising at home certainly
has its positives. But going solo
means bad habits can gradually
creep in – so what should you be
looking out for and aiming to fix?
WORDS | Chantelle Pattemore
W
hile our minds continue
to navigate the pandemic
and its effects, our bodies
have been frantically
trying to get to grips with something
new, too: at-home workouts.
With facilities closed and social
distancing enforced during lockdown,
research* indicates more than half of
us started working out in the comfort
of our living rooms – and that three
quarters of this figure has continued
to do so in the months that followed.
The wonder of the internet certainly WE’RE EASILY DISTRACTED
made it easy to and, while our efforts
It’s easy to maintain a more disciplined mindset at the gym, whereas
to stay fit should be applauded, it’s not distractions – from the TV to your kids – can quickly derail your
exercise routine at home. “We believe we can do our exercises
all been good news. Left to our own
while still attached to our phones. Can you imagine flicking through
devices, bad habits – from skipping Instagram when you’re working out with a fitness expert?” asks
personal trainer Ross Styles (rossstyles.com). To help maintain your
warm-ups to exercising in slippers –
focus, Styles suggests writing down a routine before you start, as
have had the opportunity to take hold. this gives you something to stick to and work towards completing.
And another piece of advice? Hide your phone, natch.
If allowed to continue, these can hinder
progress and even cause injury, so to WE DON’T STREEEETCH
help stop them in their tracks, we’ve
Faced with a packed schedule, it’s oh-so-tempting to ditch the
m spoken to the leading fitness experts
o warm-up and save a bit of time. Be warned: “Jumping straight into a
c
a. to discover some common mistakes workout without any sort of preparation is just asking for an injury,”
at says Michael Ulloa, personal trainer and performance nutritionist
ald we’re making – and how to fix them. (he’s @michaelulloapt on Instagram). The good news is that a
b
o warm-up routine needn’t be complicated or lengthy; 10 minutes is
gl
*
8
Health & Wellbeing
START WELL
WE LACK THE RIGHT EQUIPMENT
Hooray for bodyweight exercises! They’re free and you can do
them anywhere. However, don’t be scared of weights. “Using
equipment takes your home workout to the next level,” notes
Amy Brogan, personal trainer and founder of A Body Forever
(abodyforever.com). “It’s impossible to build strength without
resistance; there’s no ‘push’ or ‘pull’ without it.” A few basics
will set you up for a plethora of workouts, such as one set of
light weights and one set of medium weights. Resistance bands
are also effective and take up very little space, while a humble
skipping rope is perfect for adding a bit of (dare we say it) fun to
your cardio routine.
WE STICK TO THE SAME ROUTINE
We’re all for finding workouts we love, but it’s important to mix
things up. “Variation is the cornerstone of total body strength,
functionality and progress,” says Amy. “You’d be surprised at
how quickly your body gets used to a workout.” How to avoid the
dreaded plateau? “It’s important to push yourself and keep your
body on its toes,” she explains. This doesn’t mean you have to do
something you don’t enjoy, but look for different videos, increase
to the next set of weights or alternate exercise types between days.
WE DON’T WEAR THE CORRECT SHOES
Nobody wants to wear muddy trainers indoors, so going
barefoot is okay, right? Not so much. “Exercising barefoot is fine
for low-impact workouts, such as yoga and Pilates,” explains
Mandy Wong Oultram, award-winning personal trainer at FlexFit
(flexfitpt.com). “However, the danger lies when people skip
putting on their trainers for higher impact exercises, such as
those that involve running and jumping.” Not having the proper
foot support can put extra pressure on joints and muscles, which
of course increases your risk of injuries. “The right shoe can mean
the difference between an efficient and ineffective workout
performance,” Mandy adds.
WE’RE NOT FOCUSED ON GOOD FORM
Maintaining proper form is vital to avoid injury and get
the most out of exercises – but without wall-to-wall mirrors or a
workout pal, it can be tricky to know if your technique is awry.
plenty. “If you’re unsure where to start, simply begin by doing slower, “We can fall into bad habits, such as your knees going over
more controlled movements of exercises that are within the workout your toes when squatting,” shares Lucy Arnold, founder of
ahead.” Steady squats could be one move to try.“Standing hip bestselling activewear brand Lucy Locket Loves (locketloves.com).
rotations – bringing one knee up in front of you then turning out “Try exercising in front of a full-length mirror, or videoing yourself
to the side is another good stretch,” he adds. to make sure you are doing exercises right.Take the time to watch
what you’re doing.”
WE DON’T LISTEN TO OUR BODIES
WE DON’T MENTALLY PREPARE
It can be easy to push through niggles and twinges when training
Without that journey to the gym, your brain doesn’t have a chance
solo, as there’s nobody around to discuss them with or tell you to
to switch into workout mode and get psyched up. “If we don’t
stop – so tune into your body to offset this. “When you exercise at
feel mentally ready, motivated and capable as soon as we start a
home, listening to your body and what feels right is so important,”
workout, we feel disheartened, a failure and unable to ‘get into
says women’s fitness coach Sarah Scudamore (mumology-movement.
the zone’,” says Sara Clarke, founder of the Fitting in Fitness app
mykajabi.com). In the absence of a personal trainer or gym buddy, (fittinginfitness.co.uk). So, take steps to help rev up that transition
coach yourself. “You need to be your own instructor. Simply listening and mentally prepare for movement. Sara suggests incorporating
to your body as you move will help you work within your boundaries,” motivational decor into your at-home workout space or pausing
Sarah explains. If a particular exercise is causing pain or discomfort, to recognise why you’re taking the time to exercise. And don’t
don’t push yourself. You always have options, so stop and go with stop there: she also recommends setting goals or targets, as this
a different movement. encourages effort and keeps you accountable. H W
9
Health & Wellbeing
