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2019-01-01 Top Sante

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JANUARY 2019
Simple changes to boost your health –
without the usual January guilt trip!
£3.90
Learn to let
go of your
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Have a happy new year!
It seems the world and his dog are interested in
your health at this time of year. Have
you gone vegan? Dry? Joined the
gym? While all these are great
ideas in themselves, the
pressure we feel to join in
doesn’t always make for the
happiest of times. So,
instead of giving you a guilt
trip, we want to make you
feel great. That does
include ways to lose a few
pounds with our new keto
diet (p50) and ideas to look
after your liver (p60), because
right now, most of us could
probably do with a bit of help, and if
we get these areas in check it will likely give us a
boost to our self esteem too. But it also includes
our guide to ‘stealth health’ (p14), which gives lots
of truly easy ways to improve your wellbeing that
will nevertheless have a big impact, six ideas to
reduce your stress (p64) and a new approach to
easing anxiety by shaking it off (literally!) (p40).
Throw in a bit of mindful swimming (p71), our
fabulous four-week walking plan (p76), and our
guide to the latest beauty trends (p92), and you’re
virtually guaranteed a happy new year!
Sally Saunders xx
Acting Editor, Top Santé
FIND US ONLINE: topsante.co.uk
/TopSantemagazine TopSanteUK
TopSanteUK topsante.talkback@kelsey.co.uk
THE TOP SANTÉ MANIFESTO
At Top Santé we believe every woman has the ability to
maximise her health and beauty at any age and
regardless of her health history. With a balanced diet,
effective exercise and a positive mindset, you can stay
younger for longer, inside and out. We’ll bring you the
I’m loving January..
because I love a fresh start. It might
be cold and dark but new life is just
around the corner, so let’s enjoy a
rest now, then get ready for spring!
This month I’m...
EATING LOTS OF
SEEDS... and plenty of
oily fish to boost my
omega-3 levels
naturally – it’s a good
way to keep your mood
on a level.
GETTING MY TRAINERS
ON... and going for a
walk every day. It’s easy
to skip it when it’s cold, but
we need the daylight
now more than ever!
EMBRACING
COORIE... and
getting as snuggly
as possible – it’s
a great idea to
beat any January
blues! Find
out more on page 26.
latest information regarding wellbeing, fitness, food and
beauty, empowering you to make informed choices now
and for your future health. What’s gone before can’t be
undone or redone, so leave it in the past and focus on
what you can change today. We’re here to help you on
that path to better health, one small step at a time.
TOPSANTÉ
3
The
team
Kelsey Media, Cudham Tithe Barn,
Berry’s Hill, Cudham, Kent TN16 3AG
OUR
CONTRIBUTORS
Meet the people who helped produce this issue…
EDITORIAL
Acting Editor Sally Saunders
Editor Katy Sunnassee
Art Director Jennifer Ratcliff
Managing Editor Yvonne Martin
Features Editor Katherine Watt
Digital and Fitness Editor Lizzy Dening
Beauty Editor Natalie Millman
Editorial Assistant Vicky Hackney-Williams
Lisa Buckingham
p44
Lisa writes about touch-based therapy
for the menopause in this issue. ‘I’ll be
running a lot this month – winter is
my favourite time to run as I love the
exhilaration of being out in the
elements! My New Year’s resolution is
to spend 15 minutes meditating every
day – it’s such a balm for the mind, but
I don’t do it enough.’
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Commercial Director Catherine Rowe
01233 228750, catherine.rowe@tandemmedia.co.uk
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01233 225357
clare.osbourne@tandemmedia.co.uk
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AT Graphics, kelseylifestyle@atgraphicsuk.com
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MANAGEMENT
Managing Director Phil Weeden
Chief Executive Steve Wright
Chairman Steve Annetts
Publisher Kevin McCormick
Finance Director Joyce Parker-Sarioglu
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Publishing Operations Manager
Charlotte Whittaker
Print Production Manager Nicola Pollard
Print Production Controller Georgina Harris
Audience Development Manager Andy Cotton
Brand Marketing Manager Rebecca Gibson
Events Manager Kat Chappell
SUBSCRIPTIONS
O 13 issues of Top Sante are published per annum
O UK annual subscription price: £50.70
O Europe annual subscription price: £64
O USA & Canada annual subscription price: £64
O Rest of the World annual subscription price: £70
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Find current subscription offers at
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PRINTING
William Gibbons & Sons Ltd
Kelsey Media 2018 © all rights reserved. Kelsey Media is a
trading name of Kelsey Publishing Ltd. Reproduction in
whole or in part is forbidden except with permission in
writing from the publishers. Note to contributors: articles
submitted for consideration by the editor must be the
original work of the author and not previously published.
Where photographs are included, which are not the property
of the contributor, permission to reproduce them must have
been obtained from the owner of the copyright. The editor
cannot guarantee a personal response to all letters and
emails received. The views expressed in the magazine are
not necessarily those of the Editor or the Publisher. Kelsey
Publishing Ltd accepts no liability for products and services
offered by third parties.
Kelsey Media takes your personal data very seriously. For
more information about our privacy policy, please visit
https://www.kelsey.co.uk/privacy-policy/. If at any point you
have any queries regarding Kelsey’s data policy you can
email our Data Protection Officer at dpo@kelsey.co.uk.
Information given is not a substitute for medical advice so
ensure you check with your GP before making
changes to your healthcare routine.
Prices in Top Santé are correct at the time of going to press.
4
TOPSANTÉ
Sam Rice
Sam is a food writer and co-author
of The Midlife Kitchen, who writes
about easy ways to be fit this
month. ‘This New Year I am not
dieting or detoxing, but following
my own “stealth health” advice
for a gentle January. To see how
I get on you can follow me on
Instagram @midlifekitchen.’
p14
Eva Gizowska
Eva is freelance health and
wellbeing journalist who wrote
about looking after your liver for
us. ‘Writing the piece reminded
me of how amazing I felt the last
time I did qigong, when I was on
a retreat in Bath, last summer.
So, I’m going to try and do it
more regularly this year.’
p71
Alexandra Lees
Alex is the co-founder of Wu
Wei Wisdom and a wellbeing
coach and broadcaster who
contributed to our feature
about mindful swimming. ‘My
intention for 2019 is to celebrate
sensitivity and creativity as my
personal superpowers and use
them in all aspects of my work.’
p60
Facebook.com/TopSanteMagazine
@TopSanteUK
New Year, new start
you
Why not make
2019 the year you
really look after
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Pharma Nord's range of pharmaceuticallyproduced supplements are a great way to
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From cutting down on sugar and taking care
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Ask in store to or go online find out how
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Available from independent pharmacies, health food stores, online at www.pharmanord.co.uk or call 01670 534 900
JANUARY
2019
INSIDE THIS
HEALTH
Slim-down
special
Check out our easy
ways to stay trim
naturally on p49.
ON THE COVER
14 Feel fab by February – simple changes
to boost your health.
40 Learn to let go of your anxiety.
50 Lose half a stone in just 2 weeks.
60 Love your liver!
76 Walk your way to fitness
with our four-week plan.
92 Hot new beauty trends.
108 Veganuary recipes everyone will
love – vegan or not!
6
TOPSANTÉ
EVERY MONTH
09
Your healthy start
News, tips and ideas for
a healthy January.
116 Free for you
A luxury spa break for two and
many other goodies.
118 Loving the healthy life
Reader feedback and tips,
plus our favourite things.
122 My life in health
Helen Glover talks about her
healthy life.
Facebook.com/TopSanteMagazine
@TopSanteUK
FRONT COVER: JUMP FOTO.
14 Your easy New Year
Get fit in 2019 with our ‘stealth
health’ tips.
20 Going vegan changed our lives
Meet the women whose health has
benefitted from a plant-based life.
26 Top of the Scots
Embrace coorie, the Scottish art of
cherishing all things cosy.
30 Tips for a happy tum
Eat right for a good gut.
33 My 12-month mission
to be perfect
What happens if you follow
self-help books’ advice for a year?
38 Paradise on earth
Wind down, or get active in the
beautiful Maldives.
40 Shake it off
Discover how getting all a-quiver
can release tension and anxiety.
44 The power of touch
Healing ways to feel good in
the menopause.
50 The new keto diet
Lose pounds and stay healthy.
60 Liver SOS
Tips that will help to keep you slim.
64 Don’t worry be happy
Stay relaxed and trim your waist.
ISSUE...
SUBSCRIBE TO TOP SANTÉ
Sign up for 6
issues for £15
and get a Green
p36
People gift set
FITNESS
68 Fitness news
The latest jazzy running tights,
plus a useful yoga app.
71 Find your flow
Achieve a mindfulness vibe in the
swimming pool.
74 Yoga from top to toe:
gut health
Postures to ease your tum.
76 Your New Year walking plan
Get strong, fast and fit with ease
in just four weeks.
80 Fitness events
Challenge yourself with some fun
events for the New Year.
83 Fitness expert
Your questions answered.
Bring the warming, healing
power of spices to dinnertime.
See page 102.
BEAUTY
84
86
91
92
96
99
Beauty news
Ideas for a beautiful Veganuary.
The beauty of bathing
Take tub time to a new level with
tips from around the world.
Beauty super 6
Sam Chapman of PixiWoo shares
her secrets.
Best of beauty 2019
Get ahead of the trends.
Beauty toolkit
Mood-boosting treats.
Beauty expert
Your questions answered.
Bathtime inspiration from
around the world. See page 86.
FOOD
Delicious an
d flexible ve
gan
dishes for yo
u to try.
See page 10
8.
100 Food news
Freshen up the menu for
January with healthy treats.
102 Food to suit you
Spice up dinner time with
these waming dishes.
108 Vegan (or not)
A flexible way to try a vegan
diet (if not everyone in your
household is on board).
115 Nutrition expert
Your questions answered.
TOPSANTÉ
7
Saturday night 11 May Clapham Common
Charity No
Join the MoonWalk experience…
help put an end to breast
cancer…boogie on down, be
cool andWalk the Walk!
walkthewalk.org
Patron HRH The Prince of Wales
Y O U R H E A LT H Y
JANUARY
Exercise in the cold, embrace
your inner confidence and get
plenty of veg this
month.
BURN, BABY, BURN!
WORDS: LIZZY DENING AND KATHERINE WATT. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.
Timing is everything, they say, especially
when it comes to your body. You could be
burning a massive 10 per cent more calories
in the afternoon and early evening than at
other times of day, even if you’re doing
nothing, new research has found. The news
comes from a study published in Current
Biology and is based on an experiment
where participants stayed in an isolated
laboratory with no windows, clocks, phones
or internet – meaning they had no sense of
time. The researchers were able to measure
their metabolic rate throughout the day, to
find the body’s natural patterns.
While we all have our own natural
metabolic rates, you may find that
eating your biggest meal at lunch
rather than in the late evening may
speed up weight loss by taking
advantage of that afternoon and
early evening boost in calorie
burning.
Sign up to our newsletter at topsante.co.uk
TOPSANTÉ
9
BOOKS TO BOOST YOUR CONFIDENCE
Release your mojo for the New Year!
The Confidence Coach
Bite-sized by Dr Sarah Jane
tips
Arnold (£7.99, Michael
O’Mara Books). Read this if you
need some expert
advice to help you
tackle self-doubt
and any lack of
belief in your
everyday life.
Best for
Think Smart, Act Smart:
Vita l
by Darren Bridger and
brainwork
David Lewis (£11.60,
Watkins). As part of their
Mindzone series,
this book helps
you hone your
confidence so you
can make the right
decisions.
Best for
FAT’S THE TRUTH
For a while now we’ve
understood that brown fat – as
opposed to white – has a role in
keeping weight down.
Now new research has
demonstrated that your brown
adipose fat probably interacts
with the gut hormone secretin
to signal to your brain when
you’re full. Brown fat is also
useful for generating heat
when we get cold. The study,
by scientists from Germany
and Finland, is the first to
show a connection between
brain, gut and brown tissue.
You can convert white fat
to more healthy brown fat by
exercising more, improving
your sleep and exposing
yourself to cold, so turn
down that thermostat!
‘Whatever it is you’re
scared of doing, do it.
Make your mista kes,
next year and forever.’
Neil Gaiman
10 TOPSANTÉ
Best for
Out of Your Comfort
Making a
change Zone: Breaking
Boundaries for a Life
Beyond Limits by Dr Emma
Mardlin (Feb 7,
£12.99, Findhorn).
Master your
mindset and create
the positivity to
make changes.
Skype
yourself
happy
Using video chat
services such as
Skype or FaceTime
can make you
significantly less likely
to suffer from
depression,
according to a new
study from Oregon.
Researchers
compared four types
of online
communication,
including email,
social networks,
videos and instant
messaging, and
found that people
using video chat had
almost half the
estimated probability
of depressive
symptoms compared
with adults who
didn’t use any of
these technologies.
Facebook.com/TopSanteMagazine
@TopSanteUK
NEWS | HEALTHY JANUARY
Getting
PERSONAL
The personality traits you had
as a teenager may predict
how long you’ll live, according
to American researchers.
Being calm, empathetic, tidy,
curious, mature and not
impulsive are the traits that
seem to lead to a long life.
The team examined the
characteristics of people who
were high school students in
1960 and then looked for
links between these and
their lifespans.
HE W
FORGET
ANNIVERS
Eating leafy greens, b
orange juice may improve
your life’s memory, accordi
new study. Stocking the frid
these healthy goodies coul
him a lower risk of memory l
time, according to the Am
Academy of Neurology, w
conducted a huge test o
nearly 28,000 men
over a period of
20 years.
Sign up to our newsletter at topsante.co.uk
TOPSANTÉ 11
NEWS | HEALTHY JANUARY
Avonturierster
With the New Year promising fresh starts, this apt Dutch word means ‘adventuress’.
BLUE BLOOD
’APPY AND YOU KNOW IT
* SURVEY BY GOUSTO
people
have no
looks like*. It’s easy:
the amount that
fits in both cupped
palms of your hands
equals one portion.
12 TOPSANTÉ
iscovering the apps that
make living a naturally
healthy life a breeze!
APP NAME: NHS
fter a successful pilot in
2018, the NHS App is
being rolled out via GP
practices in 2019. Ask your
practice if you can
register, and you’ll gain
access to NHS 111 online,
the symptom checker, your
medical records and
appointments, and
a prescription service.
Exposure to blue light can
decrease your blood pressure
and therefore reduce your
risk of cardiovascular disease,
according to a study from the
University of Surrey.
Participants also experienced
reductions in other
cardiovascular disease risk
factors after they received 30
minutes of whole-body blue
light at a similar brightness
to sunlight. TS
Is your weight
affecting your
health?
No matter how hard you have tried in the
past, The Metabolic Weight Loss Programme
could just be the answer to losing your
weight and keeping it off once and for all.
Rachel Ricketts, Weight Loss Consultant
H
aving had a weight problem for 35 years, Rachel was
desperate to find a way of being able to lose weight once
and for all. ‘I had just about resigned myself to the fact that I would be
overweight for the rest of my life, when I came across the principles
of the Metabolic Weight Loss Programme. I followed these and to my
amazement, I lost 3 stone in just over 3 months and then
went on to successfully maintain my w
relief was enormous to have found so
that finally worked for me.’
Leading Weight Loss
Consultant
Rachel became passionate about
wanting to help as many people
as possible with their weight
problems, which led her to
become a qualified weight loss
consultant. In the last 16 years, she
has helped over 6,000 clients from
all walks of life to help bring their
dieting days to an end once and for
all. Clients’ ages range from 8 to 90
years, so there is hope for everyone!
A sustainable way to lose
your weight and keep it off
One of the popular aspects of the Met
Weight Loss Programme is there’s noth
faddish about it. There are no meal replacements,
diet shakes or diet pills. All the foods on the programme are
easily obtainable. Clients frequently say just how easy it is to follow,
they don’t feel hungry and are not having to constantly battle with
cravings. The four stages of the programme are tailored as necessary
to provide the maximum results for each client.
‘We set your target weight at the beginning and then get on with the
business of helping you lose the weight, addressing any difficulties
along the way, then we help you keep it off – for good!’
Health Benefits
Clients often comment on how impressed their doctors are with
their results. ‘My doctor is very happy, I’ve been able to come off
blood pressure and cholesterol medication,’ says one. Another doctor
said, ‘All my lady patients on thyroid medication are struggling to
lose weight, but you’ve lost 2 ½ stone despite being on
ll done!’
to-one support
hel and her team give weekly one-tone consultations, guiding you through
the programme with personalised
support, lots of empathy and total
conviction in the success of the
programme. Email support is
available in between consultations.
For those who are not able to visit,
a very successful remote support
service is provided throughout the
UK and overseas.
With an average weight loss of 7-14lb
a month for clients and hundreds
f handwritten testimonials, Rachel’s
ults speak for themselves. ‘I see real
s daily, time after time I see people’s
nge in front of me.’
Do visit www.rachelrickettsweightloss.co.uk for
clients’ videos and testimonials.
Rachel offers free consultations for those who
are wanting to lose their weight once and for all
Call now: 01342 327396
Email rachel@rachelrickettsweightloss.co.uk
www.rachelrickettsweightloss.co.uk
14 TOPSANTÉ
Facebook.com/TopSanteMagazine
@TopSanteUK
WORDS: SAM RICE. PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.
HEALTH | NEW YEAR
I
T’S JANUARY AGAIN, TIME TO
shift those pounds, banish the booze
and sign up for that marathon – or so
the New Year mantra used to go.
‘Crash diets and detoxes rarely work
for long-term weight loss as they fail to
take in to account the underlying emotional
and behavioural triggers for overeating
behaviour,’ says Dr Meg Arroll, food
psychologist and author of The Shrinkology
Solution. ‘So, when the diet fi nishes we all
go back to our old habits, and nothing has
really changed.’
And if your drastic efforts are intended to
undo the effects of a Christmas of excess,
those efforts might also be largely pointless.
‘To date, there is no scientific evidence to
support “detox diets”,’ says Jodie Relf RD,
spokesperson for The British Dietetic
Association. ‘Your liver, kidneys, lungs,
intestine and even skin remove toxins from
your body through a very natural process. The
idea that you can drink certain juices or
eliminate certain foods to help your body get
rid of the season’s indulges and leave your
organs as good as new is pseudoscience,’ she
says. ‘While those following a detox diet often
claim they feel much better and more
energised, it’s often due to the fact they have
reduced their intake of alcohol and processed
foods and increased their fruit and vegetable
intake, all of which are principles of following
a healthy, balanced diet.’
The good news is there is another, more
effective way to achieve good health. Public
Health England advises that by adopting
simple health habits such as maintaining a
healthy weight, doing moderate exercise every
day, eating a healthy diet and not drinking
too much alcohol, people over 50 can add as
much as 10 years to their life expectancy.
From a psychological point of view it makes
sense, too, that making small changes – what
we’re calling ‘stealth health’ as you hardly
notice them – is a much better avenue to
weight management and overall wellbeing.
Your easy
NEW
YEAR
The notion you should start a drastic fitness regime or diet
each January is so old hat. Say hello to a gentler, yet still
effective way to upgrade your wellbeing this year.
Sign up to our newsletter at topsante.co.uk
TOPSANTÉ 15
MIX UP YOUR
EXERCISE ROUTINE
Before you sign up for that
triathlon there’s increasing
evidence that a more varied,
moderate approach to
exercise is beneficial as we get
older. A study in the journal
Circulation looked at the role
of exercise in improving heart
health in midlife, and found
the optimal amount to be four
or five 30-minute sessions a
week, including a mix of high
and low-intensity activity,
strength training and in
addition, at least one longer
session of aerobic exercise,
such as an hour of cycling or
running. This might seem a lot,
but the aim is simply to be
active most days, so if you
don’t have time for a class why
not go for a walk after dinner
or do some stretches before
breakfast? It all counts and you
will feel benefits right away.
Another tip to stay on track
is to have fun, so find a tennis
partner, go for a walk with a
friend, or find a dog-walking
pal – you’ll not only be getting
the exercise you need, but
regular social contact is also
great for mental wellbeing.
16 TOPSANTÉ
Water ways
FIGURE OUT YOUR FLUIDS
We all know keeping hydrated is vital
for optimal health, but it can often be
overlooked in the course of a busy
day. A great way to ensure you are
drinking the recommended 6-8
glasses of water a day is to set-up
a hydration schedule, something
like this:
OA glass of water on waking
OTea or coffee with breakfast and
another glass of water
OA glass of water mid-morning,
more if you have exercised
OA glass of water with lunch
OA herbal or regular tea in
the afternoon
OA glass of water with dinner
OA drink before bed (not coffee
or alcohol!)
If you are still struggling to remember
there are apps available, such as
Water Drink Reminder, which will
prompt you when it’s time to hydrate.
MAKE
TIME FOR
MEALS
If you settle on just one
resolution this month
then commit to making
your meals a priority.
Here’s how:
CUT ALCOHOL DOWN, NOT OUT
After the New Year festivities it’s time
to put the brakes on the booze, but
not only is ‘Dry January’ a rather
depressing prospect, there is no
evidence that it achieves lasting
change in consumption or in our
behaviour in relation to alcohol.
Drinking moderate amounts of red
wine with food can actually lead to an
increase in two types of bacteria
found in the gut associated with
slimness and lowering cholesterol,
according to Spanish
researchers. Also, the
polyphenols in red wine have
been shown to reduce the risk
of non-communicable diseases
such as cardiovascular disease,
cancer and Alzheimer’s.
So, the current best advice is to
cut down, not out, and a great way
to do this is by introducing Drink Free
Days (DFDs). A recent campaign by
the charity Drinkaware recommends
having a few DFDs a week and ideally
two consecutive ones. For info and
links to a free alcohol tracker app, go
to drinkfreedays.co.uk.
Facebook.com/TopSanteMagazine
@TopSanteUK
HEALTH | NEW YEAR
PLAN
AHEAD
Find a time at the
weekend to plan meals for
the coming week. Why not
have some Sunday cookbook
time? Spend half an hour
looking through recipes
and pick out some new
ones to try.
SHOP
SMART
Once you’ve planned
your meals, do an online
shop or make a list of the
main ingredients when you
do your weekly shop. Then,
just top up with fresh
ingredients as needed
during the week.
PREP
YOUR
BREAKFAST
Making overnight oats for
breakfast or prepping the
veg for an omelette can save
valuable time in the morning
and it also means you’re
more likely to eat a
great breakfast.
COOK
FROM
SCRATCH
There are many healthy
meals that take 15 minutes or
less to cook, that’s about the
same time it takes to warm up
a pizza! How about simple
grilled fish with wilted
spinach, or a red
lentil dhal?
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TOPSANTÉ 17
HEALTH | NEW YEAR
FOCUS ON
THE GOOD
STUFF
As we all know, once a food is
off-limits it becomes utterly
irresistible. So, instead develop a
positive food mindset by focusing
on what foods you can eat as part
of a balanced, healthy diet (plants,
lean protein, fibre) rather than
those foods you should minimise
(refined sugar and processed
foods). Here are the things you
want to be eating…
PLANTS
The more
colourful the better and
in season if possible, which in
January includes apples, beetroot,
Brussels sprouts, cabbage, carrots,
celeriac, celery, chicory, Jerusalem
artichokes, kale, leeks, mushrooms,
onions, parsnips, pears, spring
greens, spring onions and squash.
You can check what’s in season
each month at
vegetariansoc.org.
FIBRE
Fibre helps
maintain a healthy gut
microbiome, which in turn
regulates your body weight by
controlling hunger hormones as
well as how much energy your body
extracts from food and even which
foods you crave. Great fibre-rich
foods include oats,
fruits, vegetables and
wholegrains. TS
18
TOPSANTÉ
PROTEIN
It’s absolutely key
for maintaining energy
levels, boosting metabolism
and keeping hunger pangs at bay.
Eat plenty of beans, pulses, fish, tofu,
tempeh, eggs and dairy. Lean meat is
also an excellent source of protein, but
current advice is to reduce our meat
consumption, so go for quality
over quantity. Avoid processed
meats such bacon, ham
and sausages.
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SET ASIDE TIME FOR YOURSELF
Resolving to look after your mental
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yourself for the New Year. Research
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TOPSANTÉ 19
GOING
vegan
CHANGED
With Veganuary now in its sixth year,
Top Santé talks to three readers who
say switching to a plant-based diet
transformed their lives.
20 TOPSANTÉ
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WORDS: KIM WILLIS. PHOTOGRAPHS: GETTY IMAGES.
OUR
LIVES!
HEALTH | REAL LIFE
‘ I D I D N ’ T K N OW W H AT V E G A N
M E A N T – N OW I T ’ S M Y L I F E ! ’
Laura Jayne Williams, 32, from Newport, Shropshire, lost
three stone and found happiness
Before veganism helped me find
meaning in life, I was coasting and
I spent too much time on the sofa,
watching TV. I’d had Poppy, three, and
Tom, two, in an 18-month window and
felt like a breastfeeding machine.
I wasn’t happy in my relationship,
but wasn’t doing anything about it.
I struggled with postnatal depression
and had given up my job as an
administrator for a charity. I didn’t
exercise and I ate like a student –
sugary cereal for breakfast, biscuits
dunked in tea, readymade pancakes
from a packet. Although I didn’t eat
meat, it was only because I didn’t like
the taste. I liked ready meals, the
faster they were ready, the better! By
the time I stopped daring to look at
the scales, I weighed 14st7lbs.
FIRST, I CUT OUT DAIRY
Tom was a sickly baby, throwing up
every time he fed. He seemed
contorted in pain and some of the
mums at my breastfeeding group
suggested he might have a dairy
allergy. I was sceptical, but when
I researched it, the symptoms added
up. I cut dairy out of my diet and it
immediately made a huge difference
to him. I remember popping into my
favourite cafe, the Den in Shropshire,
and asking whether the hot chocolate
powder was dairy free. The owner,
Jess, explained it definitely was
because she was vegan. I had to ask
what a vegan was! As she explained,
I felt inspired.
On Christmas Eve 2016, I signed up
to Veganuary. I only needed to make a
few tweaks, cutting out eggs and
gelatine. I loved the Veganuary
Facebook group, full of people who
were encouraging, but never preachy.
When the month came to an end,
I knew I’d never go back. Over the
following six months I lost three stone.
With new-found confidence, I joined
the Shropshire arm of the Vegan
Runner’s national athletics club
(veganrunners.org.uk). My fitness
improved so much, I applied for a job
with the Royal Mail – I now walk 10
miles a day delivering post and
absolutely love it.
Everything about my life changed.
They say you ‘wake up’ and it’s true.
I left the man I was going to m rr
I got off the sofa. I stoppe
like a student and started c
broccoli and looking forwa
bowl full of veg. My postna
depression melted away. G
vegan fixed my brain, my h
and Tom’s health. I’m now
10st7lb and training for my
half-marathon. I have never
been happier or felt more li
the me I want to be.
VEGANUARY IN NUMBERS
168,542
the number of
people who
took part in
Veganuary in
2018
84%
of sign-ups
are female
Sign up to our newsletter at topsante.co.uk
330,000
the number of
people
expected to
take part in
2019
Laura Jayn
e took up ru
nning after
becoming
a vegan an
d
here she is
her first 10k
at
with her frie
nd Simone
.
‘ I ’ M H AV I N G S O M U C H F U N
D I S C OV E R I N G F L AVO U R S
AND INGREDIENTS’
Emma Phillips, 39, from Newcastle, is a food blogger and
has been vegan for two years.
I wish I’d understood the connection
between what I ate and how I felt
years ago. When I was a baby, I had
such chronic eczema my parents
frequently had to take me to hospital
to have my sore skin bandaged.
As a teenager, having dry hands
and sores around my mouth was
soul-destroying, but not one doctor
suggested it could be linked to
dairy. We never joined the dots.
A LIFE CHANGER
Cheese and chocolate were my
biggest weaknesses and I launched
my blog Canny Food (cannyfood.
co.uk) five years ago so I could write
about the food I loved. Mum to
Lucas, 16, and Emily, two, I was keen
to do my bit to look after the planet
they’re inheriting and I knew I could
do more than just sort my recycling.
It was for this reason I signed up to
Veganuary in 2016. I had no idea just
how much it would change my life.
I noticed a huge difference in my
skin almost instantly. Sores I’d had
for years disappeared within weeks.
People started commenting on how
healthy and young I looked. There
22 TOPSANTÉ
DID
YOU KNOW?
A plant-based diet
can help prevent hear
disease, type 2 diabete
high blood pressure a
high cholesterol. It can
improve digestion and
sleep, boost energy, a
improve emotional
wellbeing.
were changes on the inside too. I’d
had IBS all my life, often up all night
with stomach cramps and needing
time off work. Now I’m regular and
never feel bloated.
At first, I was worried about
announcing I was vegan on my blog.
I’d built up a following of 40,000
readers a month and was sure I’d
lose a huge chunk of them. I wrote
a post explaining my reasons and
thought it would be the end of my
blogging career. To my delight,
I now have 160,000 readers across
Canny Food and my other blog,
veganwomble.co.uk.
My dad, a traditional meat eater,
thinks a vegan diet is joyless, but my
blogs set out to prove otherwise. I
blog whenever my boyfriend Gavin,
35, and I travel to new places and
seek out delicious food. I’ve been
nominated for blogging awards and
set up Vegan Restaurant Week,
initially in the North East, but I want
to go further. For one week in
January, a variety of restaurants do a
vegan-friendly menu. The first year,
40 restaurants signed up. Last year I
had 55. This year, restaurants have
contacted me to sign up. I love
seeing it grow as veganism grows.
joint and
debilitating
d
re
e
ff
su
te
Ka
nged her
fore she cha
e
b
in
a
p
le
g good.
musc
e and feelin
iv
ct
a
is
e
sh
diet, now
M E D I CAT I O N
AND I’M
THRIVING’
Kate Dunbar, 55, from
Hunstanton, Norfolk, reversed
the symptoms of psoriatic
arthritis.
I spent the summer of 2003 in bed,
missing out on life because I was in
terrible pain. I was a primary school
teacher and busy raising my kids,
Michael, now 32, and Fiona, now 28,
but life was on hold. It felt as if
someone was stabbing me with a
knife, then twisting the blade and
I wondered if this was my future. My
doctor put me on immunosuppressants,
painkillers and anti-inflammatories and
I was diagnosed with psoriatic
arthritis, a condition that causes joints
to become inflamed, stiff and painful.
With time, the pills began to work,
but I also noticed that what I ate made
a difference to how I felt. I tried an
elimination diet, stripping back to just
rice then slowly introducing each food
group. Eggs, cheese and red meat
had the most negative effect so I cut
out all animal products. My husband
James, 76, and I started growing a
variety of vegetables and I began
experimenting with vegan recipes. I
became pain free but still depended
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Kate’s husband James has
joined her in the vegan lifestyle.
on prescription painkillers. I kept
hunting for scientific proof as to why
my diet helped the condition and
studies into microbiome and gut
bacteria looked promising.
I retired from teaching and started
a catering business, GreenStuff Vegan
(facebook.com/greenstuff vegan)
selling homemade pies, cakes and
tarts at food markets in Norfork. I was
keen to wean off immunosuppressants
but when I tried in 2015 I immediately
experienced painful, sore joints so I
quickly went back to medication. In
2016, Fiona and I went to VegFest
London, where I met a woman who
used to have rheumatoid arthritis but
had cured herself through whole food
plant-based (WFPB) eating. She hadn’t
taken medication for 10 years and was
now an avid runner. I cried, just
thinking that it might be possible to
come off medication. Going whole
food plant-based would mean taking
things a step further and giving up
vegan cheese and the pies I made.
A few months after we w
wholefood/plant-based, I
weaning myself off my pil
March 2018 I was pill-free
thriving. I added WFPB re
my repertoire for GreenSt
Vegan and I’m planning t
cookery courses. I was inv
join the board of Plant Ba
Health Professionals UK
(plantbasedhealthprofess
com). The non-profit
organisation brings toget
doctors, dieticians and
nutritionists with the aim
providing evidence-base
education. I’ve met amazi
people and feel like I’m p
something powerful.
I was so ill for so long I never
thought I’d walk again, let alone
run, but now I regularly run 10k.
My route takes me past my
doctor’s surgery – no longer
a frequent visitor, I can’t help but
smile as I run past!
When she told me she had cured
herself I cried, just thinking that it
might be possible for me too.
24 TOPSANTÉ
Now that K
ate isn’t in
pain, a who
new active
le
lifestyle is o
pen to her.
ABOU
PROTEIN?
Kale, broccoli, seaweed,
peas, beans and pulses,
grains such as brown rice,
pasta and quinoa, and nuts
including brazils, peanuts,
cashews and walnuts are
all excellent sources
of protein. TS
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WORDS: AMY DAWSON. PHOTOGRAPHS: GETY IMAGES AND SHUTTERSTOCK.
SCOTS
Shrug off the
January blues by
embracing coorie
– the Scottish art
of cherishing all
things cosy, and
channeling the
natural world to
feel happy…
26 TOPSANTÉ
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HEALTH | COORIE
W
ITH THIS BEING
one of the darkest,
coldest months,
there can be a
tendency at times
to feel those
winter blues. But this year it can be
different. While recent years saw us fall in
love with Scandi lifestyle concepts such as
hygge (the Danish word encapsulating
feelings of cosiness and comfort), coorie
offers wisdom of our very own – we’d just
overlooked it all these years!
Coorie – pronounced like a dove’s soft
‘coo’, with a ‘rie’ on the end – is introduced
in journalist Gabriella Bennett’s new
book, The Art of Coorie: How to Live Happy
the Scottish Way (£14.99, blackandwhite
publishing.com). And while it might be
new to English readers, for those north of
the border it will probably already be a
much-loved and special term.
‘Lots of people tell me it’s their favourite
Scots word, one inextricably linked to
their childhood or that reminds them of
their grandparents,’ says Gabriella. ‘It’s an
old Scots word being recalibrated for
modern times, exactly like the concept
itself.’ The word, which is còsagach in
Gaelic, has always meant cosy, or the act
of having a snuggle, but the term now also
covers a contemporary Scottish approach
to life. More than anything, it’s about
finding ways to enjoy simple pleasures,
even when the rain is lashing and the
skies are the colour of slate.
‘Coorie is about learning to live better
with what is around you,’ says Gariella.
‘A coorie way of life involves small,
quiet, slow or snuggly activities that help
you engage with your surroundings to
feel happy.’ The concept of balance,
particularly between the wild outdoors
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MIX YOURSELF A
‘HUMBLE DODDY’
There’s no room for
deprivation in the
coorie lifestyle, but
you can give healthy
twists to your hearty
scran and warming
drinks. Lynsey
Cameron, head
bartender at
Glasgow’s Bar
Gandolfi, suggests
mixing up a ‘Humble
Doddy’ with 50ml of
whisky, 50ml of
soothing chamomile
tea and a splash of a
vitamin-packed berry
reduction. If you’re
feeling virtuous, you
can just skip the
whisk !
and cosy interiors, is key. Winter,
therefore, is the perfect time to start
thinking about it. ‘Cosying up by a
log-burner, with a dog at your feet and a
dram in hand, is the perfect coorie
activity,’ says Gabriella. ‘But it’s about
more than simply being snuggly. The new
coorie represents a way of life where
peacefulness comes from setting aside
time to engage with nature and heritage.
It’s about being outside, away from the TV
or mobile screens, and contrasting that
against snug time indoors as a way to feel
happier. You can’t be cosy unless you
know what it is to be cold, and vice
versa! This contrast refreshes your body
and mind and teaches you more about
your surroundings.’
For Gabriella, the new idea of coorie
goes hand-in-hand with celebrating the
best in Scottish creativity, food, craft, art
and tradition. But you can adapt the same
principles no matter where you live. It
encourages you to find happiness and
satisfaction in the simple things and to
fully appreciate and inhabit the present
moment – and has some interesting links
to mindfulness. ‘Coorie taps into
mindfulness in a big way,’ agrees
Gabriella. ‘It’s about living better by
simplifying the processes in life. By
getting you to work out how to be in tune
with your surroundings, Coorie can help
you feel less isolated and better connected
to the world around you.’
It’s also not something that requires you
to spend lots of money or to perform a
total lifestyle overhaul. In fact, you’re
probably already surrounded by
everything you need to make it work.
Now, get ready to create that coorie
magic with some of Gabriella’s
simple suggestions…
TOPSANTÉ 27
HEALTH | COORIE
DO BURNS NIGHT
January 25 is Burns Night, when
Scottish folk celebrate the life of the poet
Robert Burns. Why not take inspiration and
host a supper for family and friends? ‘You
don’t have to be Scottish to celebrate these
customs,’ says Gabriella. ‘It’s mostly an
excuse to get loved ones together. It’s fun to
have a “pot luck” dinner where friends and
family all bring a dish – and it means less
work for the host!’
TAKE A BRAVE DIP
Cold-water swimming confers
numerous health benefits and may even be an
effective treatment for depression, according
to a recent report in the British Medical
Journal. It takes a brave woman to get in the
water at this time of year but if you can face it,
you’ll be well rewarded! ‘Wild swimming is a
coorie activity I try to do as much as possible,’
says Gabriella. ‘A few seconds in freezing
water will do the trick, before running out
and jumping into some warm clothes and
munching a “shivery bite” (a Scottish term for
a jam sandwich eaten after swimming).’
HAVE A WINTER PICNIC
Coorie is all about embracing the cold
and appreciating life’s simple pleasures. So
why not wrap up warm, pack some blankets,
and have a picnic with your loved ones? For
extra coorie points, you could get up early and
time your feast for the sunrise. That first cup
of piping hot tea will taste all the better while
you’re watching the pinks and golds of the
dawn spread across the horizon.
WALK ON THE WILD SIDE
Bracing winter walks in beautiful,
soul-boosting landscapes are a key
component of coorie. Brisk, long walks can
have even greater health benefits than
running, according to researchers at the
Lawrence Berkeley National Laboratory in
California, so you can feel very proud of those
aching legs at the end of the day.
GAZE UP AT THE STARS
Stargazing is an easy and effective way
to re-acquaint yourself with the glory of our
natural surroundings. Choose a clear night
and get up to the highest spot possible,
whether that’s an attic skylight or the top of a
hill. Give your eyes 10 minutes to adjust,
without looking at a phone or a torch, and you
might be in for a celestial treat.
28 TOPSANTÉ
MAKE TIME
FOR COORIE
CLOSENESS
Once you’ve
created your
snug coorie
corner, it would
seem a shame
not to share it
with someone.
After all, the
original meaning
of coorie was to
cuddle! What’s
more, a good
hug can help to
ward off stress
and even boost
your immune
system,
according to
scientists from
Carnegie Mellon
University in
Pittsburgh, so
give your
friends, family
members and
even your pets
some extra
attention.
MAKE A PORRIDGE SCRUB
What could be more coorie than a bowl
of warm porridge, topped with honey, after a
morning ramble? But coorie is also about
making the most of what we’ve got, and not
buying or consuming more than we need, so
you can make a face scrub with those same
ingredients! In her book, Gabriella suggests
mixing 2tbsp of ground rolled oats with 1tbsp
of honey and a dash of warm water. The
resulting paste can be used as a facial scrub,
before rinsing away, for clean, dewy skin.
CREATE A COSY CORNER
For true coorie balance you need a
cosy, warm space to relax in after all your
exertions out in the cold. While it’s probably
not practical to coorie up your entire home,
you could focus on a particular corner. Add
fairy lights, a super-soft throw and candles,
perhaps ones scented with pine or another
natural outdoor smell. Bring the outside in by
decorating the area with natural treasures you
have found on your winter rambles. TS
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15-23 October 2020
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FEELGOOD FOOD
TIPS
FOR A
HAPPY
TUM
Discover why following our new
take on the keto diet could give you
great gut health in this extract from
new book The Infection Game.
C
HOOSING THE
right foods can really
help keep your gut
health in good shape
and it’s all down
to getting the
right balance of carbs, fat
and fibre.
Microbes (with a few
very rare exceptions) can
only survive if fed with
carbohydrates.
By contrast, animal cells
can run on fats. However,
they can also run on
carbohydrates and this dual-fuel
ability brings huge evolutionary
benefits. Traditionally, humans have
switched to carbohydrate burning
during the autumn to allow them
to benefit from the carbohydrate
bonanza of this natural
harvest-time, which allows the laying
30
TOPSANTÉ
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HEALTH | GUT HEALTH
down of fat. This brought the survival
benefits of insulation against cold
winter weather and a pantry to turn
to in lean times. Winter, spring and
early summer diets on the other hand
were fat- and fibre-based – in other
words, ketogenic. These days
however, Westerners with modern
food supplies live in a permanent
autumn. We love this because
carbohydrates are so addictive, but
eating like this is also so dangerous.
GET THE BALANCE RIGHT
The fact is that diets based on fat and
fibre are unfriendly to invading
microbes. This is in direct contrast to
diets based on sugar and starch.
These foods actively feed and
encourage microbes. Diabetics are
particularly susceptible to infection
because of their high levels of blood
sugar. Babies get oral thrush because
this yeast (candida) happily ferments
sugar in milk – even breast milk will
be high in sugar if mum is eating a
Western diet. Artificial Western
bottle-feed is even sweeter. Indeed, I
suspect it is high-carb diets that, if not
creating the problem, are surely
contributing to antibiotic resistance.
So read our tips opposite, to help you
get the balance right.
Turn to page
50 for our new
take on the keto
diet to help you lose
weight and feel
great!
The Infection
Game by Dr
Sarah Myhill and
Craig Robinson,
Hammersmith
Books, £14.99
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WAYS TO IMPROVE YOUR
HEALTH... FROM THE INSIDE
OFuel yourself with fat and
fibre, not sugar and starch.
Nourish yourself and starve
the microbes.
OEat two good meals a day –
no snacking.
OBe sure your diet is rich in
micronutrients. We require
additional micronutrients to
compensate for the deficiencies
induced by Western agriculture.
An essential part of this is
‘Sunshine salt’ – a type of salt
that contains all the essential
minerals, plus a good dose of
vitamin D and vitamin B, and
helps correct the deficiencies of
Western foods. Combine this
with a good daily multivitamin
and you will have all the major
micronutrients in your diet.
OBe sure your diet is rich in
spices and herbs. All plants and
fungi have survived millions of
years of evolution using their own
particular form of chemical
warfare. They too fight an arms
race against microbes. All plants
and fungi contain natural antiviral,
antibacterial, antifungal,
antiparasitic and anti-worm
toxins. Happily, many taste
wonderful – again, that is no
surprise as the brain has learned
to seek out foods that are good
for our survival and it encourages
us to eat them by giving us a
hugely pleasurable experience. I
do not think it matters much
which herbs and spices you eat so
long as you eat a lot of them.
OBe sure your diet is low in
addictive potential. Western
lifestyles are dangerously
addictive – you can see many
laid out when you stop to refuel
your car – chocolate, sweets,
crisps, cigarettes, caffeine,
alcohol, gambling and sex
magazines to name a few. As
any addict will tell you, one
addiction tends to switch on
another. I believe that sugar is
more addictive than, and more
dangerous than, smoking.
OBe sure your diet is high in fibre.
Fibre is fermented by friendly,
evolutionarily correct microbes in
the lower gut (large bowel) into
many helpful products. These
include heat, short-chain fatty
acids (another fat fuel supply) and
essential vitamins, such as vitamin
K. Friendly microbes train the
immune system to respond
appropriately and displace
unfriendly microbes from the gut.
WHAT ARE
THE BENEFITS?
O The tips above will
inhibit the upper
fermenting gut – this
further improves digestion
and absorption of food and
prevents leaky gut.
O Following this advice on
what you eat will reduce
the toxic load of Western
diets in the gut, which has
the potential to overload
the liver.
Changing your diet like this may be
difficult, but it will be worth it.
TOPSANTÉ 31
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32 TOPSANTÉ
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HEALTH | SELF-HELP
MY 12
MONTH
MISSION
TO BE
PERFECT
PHOTOGRAPHS: MAT SMITH PHOTOGRAPHY
Marianne Power lived by self-help
books for a year, but in the end
discovered something better
than self improvement.
I
’VE ALWAYS BEEN A
sucker for self-help books. If a
book is promising to change my
life in my lunch hour, give me
confidence/a man/money in five
easy steps and had Oprah’s seal
of approval, I’d buy not only the book
but the T-shirt and the audio course.
This has been a great source of
amusement to friends who argue that
I was a terrible advert for How to Stop
Worrying and Start Living – which I’d
read four times – and the other books
on my shelf. In fact, in my mid-thirties
– when I was single, in debt, and
frequently depressed – you could
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argue that I was living proof that
self-help doesn’t help.
But I figured the reason they didn’t
work was because I didn’t do anything
they told me to do. I never did say the
positive affi rmations or do the
journalling. I didn’t do the vision
boards or meditating.
Then, in the middle of a terrible
hangover one Sunday, I had an idea:
I would no longer just read self-help,
I would do it.
I’d pick a different book each month
for a year and do everything the
so-called gurus advised. I would
tackle every flaw I had and by the end
of the year I would be… perfect! That
was the plan at least.
I started with a book called Feel the
Fear and Do It Anyway, which told me
I had to do something scary every day.
I spent January jumping out of planes,
doing stand-up comedy, naked
modelling – and, most petrifying of
all, chatting up men on the Tube. It
was exhausting but exhilarating.
A RUSH OF CONFIDENCE
When the stand-up and public
speaking went well, I learned that
I was capable of far more than I’d ever
expected, and I was shocked by the
TOPSANTÉ 33
HEALTH | SELF-HELP
Rejection Therapy involved finding
ways to be rejected every day – by
actively seeking it out we learn it
doesn’t kill us.
rush o
tackle
bank s
phone.
the mi
action
The
I spent
statem
Money
argue
after t
they ar
book t
money
based
questi
stayed
money
relate t
today?
there i
their e
their a
think
But
too m
book
anythi
believ
accord
some
a visio
very sc
was a
don’t a
a drea
no poi
disapp
I learn
big ho
stuff d
that ac
and ca
I saw t
look li
me ha
34
Marianne faced her fears
by doing stand-up comedy
and public speaking.
TOPSANTÉ
Facebook.com/TopSanteMagazine
@TopSanteUK
I expected people
to laugh and judge
me, but they didn’t.
They listened and
hugged me and
I realised I was
not alone.
HELP ME! One Woman’s
Quest to Find Out if
Self-Help Really Can
Change Her Life by
Marianne Power is
published by Picador
..AND FOR THE
YEAR AHEAD
If you want a different
perspective on life, try
these new books to
boost happpiness
and wellbeing.
As You Are (£12.99,
Aster) is a celebration
of your uniqueness,
focusing on what gives
you that ‘I was born
to be here’ feeling.
This is for You (£10.99,
Watkins) can help if you
need to find more time
for you. It will help you
reframe your priorities
and make time for
self care. TS
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TOPSANTÉ 35
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TOPSANTÉ 37
Famed for their crystal
clear seas and white sandy
beaches, Jennifer Ratcliff
discovers why the 26 coral
atols and hundreds of tiny
islands of the Maldives
have become known as...
Paradise
ON EARTH
A
S WE STEPPED OUT OF
Mali Airport, which is right
on the beach, we were
instantly struck by the
beautiful colour of the sea. It
was the brightest turquoise
I have ever seen – no filter required. But we
weren’t stopping there, instead we caught a
seaplane transfer, and reached Kandima
Maldives on the beautiful island of Dhaalu
Atoll 40 minutes later.
Kandima describes itself as the first lifestyle
resort in the Maldives, and as we were given
a tour I understood what they meant. It is a
38
TOPSANTÉ
Whether
you want
to wind
down or
get active,
there is
something
for you
here.
five-star resort with all the luxuries that come
with this, but delivered in an informal way.
The décor throughout is contemporary with a
Scandi-meets-Ibiza chillout look, so it feels
cool but inclusive. It offers activities for
everyone, whether you’re looking for a
romantic getaway, active break or relaxing
retreat. It’s easy to see why Kandima won
Newcomer of the Year at the Maldives Travel
Awards in 2017.
We were staying in a beach villa, but what
really took it to the next level were the outside
spaces: an outdoor bathroom with a hot tub;
and a private pool overlooking the beach.
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HEALTH | TRAVEL
Within minutes of being shown to our
I was relaxing in the pool with only the
beautiful white beach and crystal clear
between me and the horizon. I tried to
if there was anything that could make i
perfect, but I couldn’t think of a thing.
UST-DO
CTIVITIES
DISCOVERING THE ISLAND
The island is about 3km long and it’s ea
explore by hiring bikes or getting a lift
small golf buggy. However, we chose t
walk, as everything is accessible via lus
plant-lined paths or along the beach, s
was great to take in the views and we
The outdoor
areas around
smashed our 10,000-step target every d
the villa give
great view to
you a
w
ak
e
u
p
to
.
Wellbeing is woven into every aspect
life on the island. If you are looking for
active break then the Burn fitness centr
well worth a visit. There is a massive ra
of classes or you can book a personal tr
session. I particularly enjoyed the earlyexfoliation, finished with a massage.
morning Pilates and yoga taster classes.
There are 10 restaurants on the island so
Situated on the pavilion overlooking the sea
there is no risk of getting bored. We mainly
they are the perfect way to start the day. And
visited Zest and Flavour, which are both
if you feel a little stuck in a rut as far as your
buffet-style and serve a fantastic selection of
exercise routine is concerned then the fitness
global cuisine. But if you are planning a very
menus could be for you. They are a range of
special evening try Azure, where you can
tailored fitness plans that take the hard work
book a table on the beach and enjoy the
out of deciding what to do, as an expert has
incredible view as you eat.
done it for you, and are a great way to try
By the end of the trip I felt fully recharged
something you wouldn’t normally go for.
and realised I had been unconsciously
The crystal clear waters are such a big part
making healthier decisions. At mealtimes
of the Maldives that you won’t be able to
I was drawn to the fresh fish and salads
resist exploring them. Whether it be a swim, a
instead of carb-heavy and sugar-laden
boat trip to see the dolphins, or snorkeling
options, as a result I felt less bloated and
session there is something for everyone.
wasn’t hit by the 3pm sugar crashes. I was
If relaxation is your thing however, then a
exercising more (out of choice!) and, most
visit to the esKape Spa is a must. Each
importantly, I had accidentally embraced
treatment room opens onto the sea so you can
mindfulness. The surroundings were so
hear the waves in the background as you are
beautiful I became consumed by them,
enjoying a massage. There were even
whatever I was doing I was concentrating on
dolphins swimming by as I arrived! I couldn’t
the sounds, smells and colours. I felt fully
imagine a more relaxing setting. I tried the
immersed in where I was and gave very little
Sea Coconut Secret, which is a 90-minute
thought to real life. It was as though I was on
treatment that starts with a foot cleanse,
a retreat disguised as a luxury holiday.
TRIP NOTES A Sky Studio is from £145 per person, per night, on a half-board basis. Kids
under 12 stay and eat for free. With Select All Inclusive, you get free use of the gym,
kayaks, snorkelling and windsurfing equipment plus a complimentary excursion.
Kandiland for the under-12s is free. All rates (not rooms) are subject to a 10 per cent
service charge, 12 per cent TGST (the Maldivian equivalent to VAT) and a green tax
of £4.54 per person per night.
Flights are from £500 return. Round trip domestic transfers from Mali to Dhaalu Atoll,
where Kandima is located, are £264 pp return or £400 for the seaplane. For information
visit kandima.com, email mykindofplace@kandima.com or call 00 960 676 0077.
Sign up to our newsletter at topsante.co.uk
ascending is the
fect way to
e in the island
a different
spective.
The sunsets at
Kandima are simply
stunning, as the sun
goes down the
vibrant red sky is
the perfect
backdrop to sipping
a cocktail and
listening to the DJ
at the bar.
If you only try one
class make it aerial
yoga. Hammocks
suspended from the
ceiling help you get
into stretches you
never thought
possible. But don’t
worry, the instructor
is on hand to help
you out!
TOPSANTÉ 39
D
O A QUICK SCAN OF
your body now – are you
clenching your jaw? Are your
shoulders tensed up around
your ears? If you carry stress
in your tightened muscles
without really noticing, you’re not alone. But
help could be at hand from an unlikely source
– giving yourself a good shake.
Trauma Release Exercises (TRE) are simple
movements designed to let your body shake,
which is believed to release tension, stress
and trauma. Developed in the 1990s by Dr
David Berceli, it’s been used around the world
to help release people from anything from
day-to-day anxieties, to the symptoms of
PTSD in war zones.
‘Our stress response is designed to help us
escape an enemy, such as a tiger,’ says Steve
Haines, the UK’s leading TRE practitioner.
‘Your muscles get tight, your heart starts
pumping and your pupils get wider.
Obviously there are certain circumstances
where that’s useful, but many people find that
the pressures of modern life leave this
response “switched on”, which can overload
your heart, make you tired and cause anxiety.
It also means that your body doesn’t prioritise
non-urgent systems such as digestion or your
immune system. This kind of stress is
implicated in just about every major health
SHAKE
IT
OFF
Could making your muscles quiver
and shake help release tension and
anxiety from your life?
WORDS: LIZZY DENING. PHOTOGRAPHS: GETTY IMAGES, ILLUSTRATIONS: MELISSA BAILEY.
T
‘The feeling of s
it,’ says Steve. ‘It
There are sev
experience, t
STRETCH YOUR L
OStand with your l
apart so there is so
on the inner muscle
forward to touch t
You’ll feel a stretch
thigh and backs of
OSlowly walk your
to one foot and hol
position for three s
Then walk your ha
the other foot for th
breaths. Walk your
back to the middle
reach behind you
40 TOPSANTÉ
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@TopSanteUK
HEALTH | REL A X ATION
problem you can suffer.’ Left unchecked,
stress can cause issues with libido, fertility,
and digestive problems and, of course, make
you feel very unhappy. Chronic stress has
been shown to affect the body’s inflammatory
response, influencing the spread and severity
of disease, according to American research.
Around 23.9 days of work were lost on
average in 2017 by people affected by stress,
according to the Health Executive Agency.
WHY ARE WE SO STRESSED?
People come to TRE from many different
situations, whether they’ve experienced
childhood trauma or are simply overwhelmed
by a busy life. There’s no doubt that our
hyper-connected world has led to more of us
missing out on sleep and struggling to
confine work to the hours of 9-5.
‘Sadly, many people have had adverse
experiences in childhood, which have left
them primed to react to situations in a certain
way. Even if that’s not the case for you, the
world is a stressful place. A few decades ago
there was minimal choice when you went to
buy food, but now you’ve got 15 varieties of
rice to choose between,’ says Steve. ‘Our
brains didn’t evolve to process that much
information. It’s easy to feel overwhelmed.’
HOW CAN SHAKING HELP?
When your life feels exhausting or if you’ve
experienced a traumatic event, your body may
go into a ‘freeze’ response. ‘It’s where we
numb ourselves to outside events,’ says Steve.
‘Shaking is a natural model to reset your body
when it’s braced against life. Our brains and
our muscles get stuck in a certain state, and
this is a way of releasing tension.
‘The good news is that, just as we can turn
on this state of high alert very quickly, it’s
also a quick process to turn it back off again.
TRE can provide relief from stress, tension
and trauma, stimulate your nervous system,
optimise control of your muscles and help you
feel reconnected with your body.’
While many people suffering from PTSD
might shy away from reliving painful
experiences, the bonus of TRE is that it’s an
entirely physical therapy, and can be
performed in a class, with a teacher or at
home alone. The effects, according to Steve,
can be significant and speedy. ‘I’ve had clients
say it’s like getting their body back, or
learning to feel joy again. Outside of the
practice it can help you regulate intense
feelings, whatever your trigger is.’ TS
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TOPSANTÉ41
1
Long-lasting relief of vaginal dryness
Fast-acting liposomal complex1
Natural hop extract protection
For more information or to buy Gynomunal visit:
www.gynomunal.co.uk
Ingredients: Hop extract (Humulus lupulus), tocopherol acetate (Vitamin E), purified water, propylene glycol,
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(E219), cholesterol, imidazolidinyl urea, sodium edetate, hyaluronic acid, sodium propyl-4-hydroxybenzoate (E217).
0477
1.MoraliG,PolattiF,MetelitsaEN,MascarucciP,MagnaniP,MarrèGB.Open,non-controlledclinicalstudiestoassesstheefficacyandsafetyofamedicaldeviceinformofgeltopicallyandintravaginallyusedinpostmenopausalwomenwithgenitalatrophy.Arzneimittelforschung.
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UK-G-A-044-E-2018-03
ADVERTISEMENT PROMOTION
Take time
FOR YOU
As 2019 begins, ease your
menopause symptoms by
looking after yourself...
body and mind.
N
2
CBT
4
DIET
5
TIME FOR YOU
1
3
EXERCISE
EW YEAR IS
often a time for
reflection and it’s
a good opportunity
to remind yourself
that the menopause
is a transition period in life.
Here Jane Hallam, founder of
innovative menopause clothing
company Esteem – No Pause
(esteemmanchester.com), shares her
top tips for the New Year.
TRANSITION MINDSET
Like puberty, menopause is a
period of significant hormonal
transition in life for women.
Viewing peri-menopause and
menopause as a transition can help
you get through the worst of the
symptoms whenever they occur,
rather than view them as all
consuming. Think of yourself
emerging from the menopause like
a beautiful, carefree butterfly.
Cognitive Behavioural
Therapy helps you focus on
the links between physical
symptoms, thoughts, feelings and
behaviours, so you can develop coping
skills and strategies. Keep a diary of
your symptoms and see if you can
identify triggers, which you can then
address to reduce their impact.
January is a great time for
gentle walks that will get you
out of the house and boost
your mood by being in the daylight
– however grey it may be!
If you haven’t tried it, a weighted
hula hoop is fun, and you can use it
while watching TV. I have found it
also helps keep down the menopausal
spread across the waist! Aqua aerobics
is also fun. It’s undertaken in warm
water and you don’t need to be able to
swim to enjoy it.
Remember we eat with our
eyes first, and the more
colourful our plate the more
likely we are to enjoy eating it. Try to
ensure that half your plate is full of
colourful and dark green vegetables,
the latter being key to managing
oestrogen levels. Try making a
colourful, healthy slaw.
During the menopause women
often find themselves as the
‘squeezed middle’ between
caring for parents and children.
Remember you don’t have to do
everything, take some time out to do
something that makes you feel relaxed
and happy... for me that’s always a
bubble bath and a movie.
Fly like a butterfly into the New Year.
Love Jane x
TOPSANTÉ 43
The power of
While most health
advice for women
in the menopause
focuses on fitness
and nutrition,
there are
some soothing
touch-based
therapies that
can also work
wonders.
44
TOPSANTÉ
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@TopSanteUK
I
F EVER THERE WAS A TIME
to make self-care a priority, it’s
during menopause. Being kind
to yourself and having physical
therapies such as massage can
help you feel better physically
and mentally. ‘It’s not an indulgence,
it’s a medicine; a tool to maintain
health,’ says Beata Aleksandrowicz,
massage trainer and creator of Pure
Massage (beata.website).
‘Your skin is considered to be the
outer layer of your nervous system –
a bridge between the outside and
inside,’ says Beata. ‘Your body
responds to massage by increasing the
levels of feelgood hormone serotonin,
while decreasing levels of cortisol, the
stress hormone. We know that stress
creates imbalances that can worsen
menopausal symptoms, so it’s vital to
rest and rebalance.’
Emotionally, too, touch therapies
have an important role. ‘When touch
is intentional and caring, it’s highly
therapeutic,’ says Beata. ‘Having
a massage creates a space where you
can feel nurtured and supported
without judgment about your body.
This can help improve self-esteem at a
time when it might be low.’
Science backs up the benefits, too.
A 2018 study in the Journal of Nursing
and Health Science showed massage
reduced the frequency of hot flushes,
while a 2014 review in Sleep Science
found that it can ease menopausal
insomnia. Another, in the International
Journal of Preventive Medicine in 2013,
found massage can lower blood
pressure – high blood pressure
can be an issue during
INDIAN
menopause – and the
HEAD MASSAGE
positive effect can last for
This is a soothing and gentle
up to 72 hours.
scalp, face, neck and shoulder
Read on to find out
massage with its roots in the Hindu system
which therapy might
of Ayurveda. ‘Menopausal women are often
suit you…
dealing with changes in their body at the same
DEEP-TISSUE
MASSAGE
EMBRAC
E
T E
CHAH
NGE
Therapists use their
hands, forearms and elbows
to ease out knots deep in your
muscles and fascia – the web
of connective tissue that
surrounds muscles. It is
generally focused on your
back, but some will include
legs and arms too. It’s good
for chronic pain and tension
or niggling injuries. ‘Being
freed from chronic tension
can be hugely therapeutic for
menopausal women, both
physically and emotionally,’
says Beata. ‘It can be quite an
intense experience if the
tension has been long-held,
though, so make sure your
therapist is well-qualified and
doesn’t have a “no pain, no
gain” attitude.’
Where: Find a practitioner
at ctha.com.
WORDS: LISA BUCKINGHAM. PHOTOGRAPHS: GETTY IMAGES.
IF YOU HAVE A HEALTH CONDITION OR INJURY, CONSULT YOUR
DOCTOR BEFORE ANY KIND OF TREATMENT.
time as working and/or looking after children or
parents,’ says Tracie D’Souza, occupational
therapist and massage trainer
(oxfordholistictherapies.com). ‘We hold a
surprising amount of the tension from all of this
in the jaw, scalp, face and neck, but often
don’t realise until a therapist releases it
during an Indian head massage.’
Where: Find a practitioner at
ctha.com.
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TOPSANTÉ 45
You should always feel free
to request adaptations to a
treatment: Ask for the room to
not be heated, to skip heated
sheets or just for a glass of
ice-cold water to be handy.
HELLERWORK
This type of bodywork focuses on
releasing tightness in your fascia
with manipulation of your muscles
and soft tissue, and movement
education. It also includes a
counselling element to explore
why you’re storing emotional
tension in your body. This is done
in a series of sessions (usually
about 10) to create lasting change.
‘It’s educational as well as
therapeutic, so it can help put you
back in control of your body at a
time when it might feel you’ve lost
that,’ says Hellerwork practitioner,
Roger Golten (doctorposture.co.uk).
46
TOPSANTÉ
FACIALS
With a combination of
massage and products to suit
your skin type, facials can be a saviour.
Skin can become drier and more fragile
during menopause but the right facial can work
wonders. ‘It can nourish a dry, dull menopausal
complexion, improve elasticity and leave it brighter
and plumper,’ says Beata. ‘The massage element
also oxygenates the skin and releases tension in the
face and jaw, which will leave you feeling balanced
and relaxed.’ The facialist should take a full
medical history and tailor the treatment to your
skin type, using high-quality, natural products
that won’t irritate the skin.
Where: Go with recommendations
from friends or visit
babtac.com
‘We look at the whole body and
teach simple postural changes,
such as how to sit down without
putting a strain on the spine, to
clear out dysfunctional patterns.
Freeing your body of pain or
chronic tension helps to restore
energy and improve other areas of
your life, such as being able to
exercise and breathe more deeply,
which in turn can improve mental
health during the menopause.’
If you have issues with pain or
posture and want to address it
holistically, this is just the ticket.
Where: For more info, visit
hellerwork.com.
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@TopSanteUK
ACUPRESSURE
This traditional Chinese therapy
involves applying firm pressure
with the fingertips to specific
points on the body. ‘Acupressure
stimulates the movement of qi
energy around your body; when
your qi is flowing smoothly this
leads to optimum health,’ says
David James Lees, a Taoist monk
and traditional Chinese medicine
practitioner (wuweiwisdom.com).
‘In Chinese medicine, menopause
is thought to imbalance the body’s
kidney energy and this impacts
both your emotional and physical
health. Acupressure can be used
to help gently stabilise fluctuating
hormone levels, rebalance qi flow
and relieve adverse symptoms.
When supporting a client going
through the menopause, I often
use acupressure in combination
with acupuncture, Chinese herbs,
meditation and talking therapy, for
a holistic mind-body approach.
There are acupressure points you
can do yourself [see right], but a
professional practitioner may use
more powerful or complex
acupressure points that are not
advisable for use in self-treatment.’
Where: Find a practitioner at
acupuncture.org.uk.
Try it yourself…
There are several acupressure
points for relieving symptoms of
menopause. Apply pressure using
your thumb or index finger (or the
soft rubber end of a pencil). The
pressure should be firm but not
EMBRAC
E
T E
CHAH
NGE
painful. Press and hold for 3-5
seconds then pause, repeating
three times in total. Practise daily
and, after 7-14 days, you’ll notice
an improvement. Here are David
James Lees’ recommendations…
AN
ALL-ROUNDER
Helps relieve all
menopausal symptoms and is
good for general rebalancing.
O Found on the inside of your leg, four
& RELAXED
For mood swings
and insomnia.
O Found on the top of the
foot in the soft indentation
where the bones of the
big toe and second
toe meet.
Harness the power of scent during a massage. ‘Geranium essential oil is best
for balancing hormones and frankincense is perfect for focusing the mind,
assisting with deepened breathing and maintaining clarity of thought,’ says
Christina Salcedas, Aromatherapy Associates’ global director of education. TS
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TOPSANTÉ 47
IN ASSOCIATION WITH
MENOPAUSE
EXPERT
Your menopause questions answered…
Q I’ve always enjoyed sex and I’m
worried that my vagina will
change after the menopause. What
should I expect? Jess, 49
much lubrication as you
did before. Around 70
per cent of women will
experience vaginal
dryness, but using
a good quality,
pH-friendly lubricant
such as Sylk can often
make a big difference to
symptoms. If sex is still
uncomfortable, you may
want to talk to your GP
about the possibility of
using local oestrogen.
TopSanté PROMOTION
Q What is the best diet to follow to
help with menopausal symptoms?
Aileen, 54
MENOPAUSE EXPERT
Kathy Abernethy is
chair of the British
Menopause Society and
author of Menopause:
The One Stop Guide
(amazon.co.uk).
48 TOPSANTÉ
A
Generally, during
menopause you
should follow a
low-fat diet including lots
of fruit and vegetables,
calcium-rich foods, whole
grains and lean protein
that will help you maintain
a healthy weight. Drinking
lots of water will help with
symptoms such as vaginal
dryness and dry skin,
which is caused by a loss
of oestrogen. Bone health
can also decrease during
menopause so upping
dairy intake can be
beneficial too. You may
also want to consider
taking a vitamin D
supplement. Avoiding
coffee, alcohol and spicy
foods can help reduce
hot flushes.
Sylk is a plant- and
water-based lubricant
that makes sex more
comfortable and
enjoyable. The
pH-friendly, hormoneand paraben-free
formula hydrates and
soothes sore and dry
vaginas. It’s available on
NHS prescription and at
chemists. You can try
a sample for free by
visiting sylk.co.uk.
Facebook.com/TopSanteMagazine
PHOTOGRAPHS: SHUTTERSTOCK.
Decreased levels of
oestrogen during the
menopause can cause
some changes to how
your body feels when it
comes to having sex.
For some women the
vagina will become
dryer and shrink a little,
and this can make sex
uncomfortable. It may
also take longer for you
to become aroused and
you may not produce as
@TopSanteUK
SLIM
DOWN
with ease
H
PHOTOGRAPH: GETTY IMAGES.
EADING INTO
2019 at a weight
and size that
makes you feel
happy and
healthy is a great
way to start the year. So if you’re
looking for tips to help you lose
a few pounds that won’t leave
you feeling hungry, deprived
or irritable, you’ve come to the
right place.
In our special slim-down
section we look at the new-style
ketogenic diet, and give you a
two-week plan that’s full of tasty,
filling meals to keep you trim.
And you’ll discover how looking
after your liver and managing your
stress levels can also help you
reach the right weight for you. So
read on for simple ways to slim!
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TOPSANTÉ 49
SLIM-DOWN SPECIAL
This is no time for
harsh weight loss
regimes, it’s time to
make some clever
choices, so you can...
THE
KETO
DIET
With our high-fat, reduced-carb
plan you can expect to lose pounds
as well as staying healthy and
feeling more energised –
what’s not to love?
50
TOPSANTÉ
Facebook.com/TopSanteMagazine
@TopSanteUK
WORDS: EVA GIZOWSKA. FOOD PHOTOGRAPHS DANIELA FISCHER @ WILDSOULLIVING AND GETTY IMAGES.
TRADITIONAL KETO
DID YOU
KNOW?
The classic
ketogenic diet
was developed
in the 1920s
as a treatment
for epilepsy.
Scientists
found that
it could help
to control
seizures.
If you’re not familiar with
the principles of keto, the
diet usually involves eating
around 70 per cent fats, 25
per cent protein and five per
cent carbs. This eventually
leads your body into a state
called ‘ketosis’ – not to be
confused with ketoacidosis,
which is a dangerous
condition that can occur in
people with type 1 diabetes.
Being in a state of ketosis
means you burn fat for fuel
instead of glucose. Fat is a
cleaner form of energy and
results in fewer metabolic
‘waste products’ such as free radicals, which
can damage your cells. Supporters argue that
it promotes balanced blood sugar, which may
be helpful for people with type 2 diabetes,
and leads to weight loss, improved mental
clarity and energy, better appetite control and
fewer cravings.
CHOOSE YOUR FATS WISELY
So what’s not to like about keto? Well, many
experts aren’t convinced. The Lancet study
analysed the diets of 15,400 people in the US
over 25 years. Scientists compared low-carb
diets that were high in animal proteins and
fats, with diets that contained lots of
plant-based proteins and fats. The results
showed that eating more animal proteins and
fats in place of carbs increased the risk of
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premature death by four years. However, it
found that if you replace some of your carb
intake with plant-based proteins and fats
instead of animal ones, you should reduce
your risk of early death. ‘If one chooses to
follow a low-carbohydrate diet, then
exchanging carbohydrates for more plantbased fats and proteins might actually
promote healthy ageing in the long-term,’
says Dr Sara Seidelman, a specialist in
cardiovascular medicine at Brigham Hospital,
Boston, US, who led the research.
This is backed up by another recent study of
130,000 people, published in JAMA Internal
Medicine, which reported
that people who ate more
plant-based protein had a
lower risk of early death
than those who favoured
more animal protein. ‘The
problem with the classic keto
diet is that people are eating
a lot of unhealthy, processed
fats such as bacon, salami
and ham,’ says Rick Hay, a
nutritional therapist who
lectures on sustainable
weight management at
London’s College of
Naturopathic medicine
(rickhay.co.uk).
‘These may help with
weight loss but they aren’t
healthy. While you need a
certain amount of saturated
fat to maintain immunity,
hormonal balance, and good
liver and brain health, you
do need to choose the
right sources of that fat,’ he adds. ‘Go for
plant-based fats such as nuts, avocado and
coconut oil.
‘Plant foods rich in protein include quinoa,
lentils, tempeh, beans, nuts and nut butters,
coconut flour and plant-based protein
powders such as hemp,’ says Rick. ‘These not
only contain healthy nutrients but also
much-needed fibre, which promotes good
gut bacteria. This in turn helps with weight
loss and reduces bloating, as well as
enhancing elimination.’
And it’s not that all animal-based foods are
out, it’s about choosing quality over quantity.
‘When buying meat, always go for grass-fed
organic meats and sustainably sourced oily
fish, rather than hot dogs or pepperoni, which
are highly processed,’ says Rick.
TOPSANTÉ51
SLIM-DOWN SPECIAL
W
ITH THE PROMISE
of rapid weight loss,
increased energy and
a dramatic reduction
in food cravings, it’s
easy to see why the
ketogenic diet has been at the forefront of
eating trends for the last couple of years.
But recently questions have been asked
about how safe it is. A study in the Lancet in
August recorded that consuming large
amounts of fat and very low amounts of
carbohydrate – typical of the traditional keto
diet – were associated with increased
mortality. However, we have
found a new, healthier take
on keto, that keeps the
weight-loss and health
benefits, without the
potential health damage.
Drop half
a stone
YOUR 2WEEK PLAN
Lose weight with Rick Hay’s new version of keto
‘This is a healthier version of the
classic keto diet, where usually you’d
eat only five per cent carbs per day,
which most people find
unsustainable,’ says Rich. ‘This plan
is more relaxed as you can eat
around 20-30 per cent carbs a day.
You can also eat about 20-30 per
cent protein and around 40-50 per
cent healthy fats. You can easily
expect to lose half a stone in two
weeks.’
‘You’ll also have more energy, a
better mood and mental clarity.
Food cravings will go and you’ll feel
less bloated. The weight loss
benefits are the same as on the
classic keto diet but you shouldn’t
get any of the side effects, such as
constipation or “keto flu”, which
usually starts a few days after
cutting out carbs and can include
cramps, nausea, dizziness, headache
and irritability. On this more
plant-based plan, you’ll lose
weight and get all the health
benefits without putting pressure
on the body.’
WHAT TO EAT:
PROTEIN: Eat good quality
protein with every meal to help
keep your blood sugar levels
balanced. Protein also helps to
speed up your metabolism so that
you burn fat more efficiently.
VEGETABLES: Eat vegetables that
grow above the ground such as
asparagus, lettuce, spinach,
cabbage, cauliflower, green beans,
peppers, tomatoes, aubergine,
avocado, kale, courgette, olives and
avocado. These are lower in carbs
and have a lower glycaemic index
so won’t cause your blood sugar to
spike, which can happen with root
vegetables as they are more starchy
and rich in natural sugars.
FRUIT: Only eat low-carb and
low-glycaemic fruits such as
raspberries and blackberries.
Lemons and limes are OK too.
HEALTHY FATS: You’ll find these in
olive oil, coconut milk, nuts, seeds,
oily fish, yogurt, avocados and
vegetable oils, which are sources of
slow-burn energy that help to
stabilise blood sugar.
DRINKS: Take mineral water, herbal
teas such as green tea, fennel,
ginger, dandelion, matcha and fresh
mint. You can have one cup of tea
or coffee per day.
THERMOGENIC SPICES: These are
fat-burning spices and include chilli,
turmeric and cayenne pepper.
Studies show these help to speed
up your metabolism and increase
fat burning.
ORGANIC: When shopping, go for
good-quality, organic meat,
sustainable sources of fish and
seafood, and organic vegetables
whenever possible.
WHAT TO AVOID:
ALCOHOL, SUGAR AND
PROCESSED FOODS: Steer clear of bread,
cakes, pasta and rice. Avoid sugary fruits
such as papaya, mango, banana, pineapple,
and most apples (green Granny Smiths are
better as they are less sweet).
BAD FATS: Avoid margarine, fried foods and
processed meats. Also, ditch the trans fats
– also called hydrogenated fats – which go
through a process that makes vegetable oils
semi-solid, and are often found in crisps, fast
food, palm oil, corn oil and safflower oil.
BELOW-GROUND VEGETABLES: These
include beetroot, carrots, sweet potatoes,
potatoes, parsnips and onions. These are
higher in carbs and have a higher glycaemic
load than above-the-ground vegetables.
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SLIM-DOWN SPECIAL
WEEK 1
MONDAY
BREAKFAST: Avocado Breakfast
Booster SEE RECIPE
MID-MORNING SNACK: 1 sliced
apple with 2tsp almond butter.
LUNCH: Serve 1 poached egg with
95g canned sardines and spinach.
Season with paprika, chilli and tamari.
MID-AFTERNOON SNACK: 1tbsp
sunflower seeds and two squares of
dark chocolate (70 per cent cacao).
DINNER: Stir fry tofu, pak choi, mange
tout, spring onions and bean sprouts
with garlic, fresh ginger and soy sauce.
Sprinkle with 20g toasted cashews.
TUESDAY
BREAKFAST: Coconut Quinoa
Porridge SEE RECIPE
MID-MORNING SNACK: 12 almonds.
LUNCH: Serve 1 smoked mackerel
fillet with steamed tenderstem
broccoli and green beans.
MID-AFTERNOON SNACK:
6 brazil nuts.
DINNER: Top courgetti with prawns.
Drizzle with olive oil and season with
cayenne and fresh chillies.
WEDNESDAY
BREAKFAST: Scramble 2 eggs with
50g smoked salmon and parsley.
MID-MORNING SNACK: 1 sliced
apple with 2tbsp cashew butter.
LUNCH: Spiralise 1 large courgette.
Heat in a pan with dollop basil pesto.
Top with 20g toasted pine nuts.
Garnish with fresh basil leaves.
MID-AFTERNOON SNACK:
4 walnut halves.
DINNER: Stir fry 100g chicken strips
with green chillis, green beans, pak
choi, spring onions, ½tbsp Thai fish
sauce and some coconut milk.
THURSDAY
BREAKFAST: Blend a handful of
blueberries, 200ml unsweetened
coconut milk, handful baby spinach
1tsp flaxseed, 1tsp sunflower seeds
and 1 scoop plant protein powder.
MID-MORNING SNACK:
5 brazil nuts.
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LUNCH: Mix leaves, 6 kalamata olives,
4 cherry tomatoes, small chopped red
onion and cubes of feta cheese (20g).
MID-AFTERNOON SNACK:
125g pot coconut yogurt.
DINNER: Grill one salmon fillet, drizzle
with olive oil and lemon. Serve with
spinach.
(25g) halloumi and a Portobello
mushroom. Serve with a green salad.
MID-AFTERNOON SNACK:
1tbsp mixed seeds.
DINNER: Season 100g cubed chicken
with paprika. Place on skewer with
chopped peppers, aubergine and
courgette, and grill.
FRIDAY
SUNDAY
BREAKFAST: Mix 2tbsp almond
butter with 2tsp mixed seeds and goji
berries. Use apple wedges to dip.
MID-MORNING SNACK:
1-2tbsp pumpkin seeds.
LUNCH: Top 100g tinned mackerel
with baby spinach, chopped red onion,
2 spring onions and a boiled egg.
MID-AFTERNOON SNACK:
Spiralised apple with 2tbsp
almond butter.
DINNER: Cauliflower Curry
SEE RECIPE
SATURDAY
BREAKFAST: Serve 125g coconut
yogurt with 20g of nuts and seeds.
MID-MORNING SNACK: Boiled egg.
LUNCH: Serve ½ tin sardines in
tomato sauce on mashed avocado,
with black pepper and lime juice.
MID-AFTERNOON SNACK: 1 cup
matcha green tea with 3 squares of
dark chocolate.
DINNER: Mix 200ml coconut milk with
1-2tsp Thai green curry paste in a pan.
Add courgette, broccoli florets,
mange tout and green pepper.
Simmer until done. Add 100g cooked
chicken, tofu or prawns.
e
ad
in
e
th
U
Before
reating Confidence
After
SLIM-DOWN SPECIAL
WEEK 2
MONDAY
BREAKFAST: Berry Blast SEE RECIPE
MID-MORNING SNACK: Green tea
with 1tbsp sunflower seeds.
LUNCH: Mixed salad with mozzarella
and 100g grilled turkey breast.
MID-AFTERNOON SNACK:
1 boiled egg.
DINNER: Grill 1 lamb chop, seasoned
with rosemary. Serve with cauliflower
‘rice’ and broccoli.
TUESDAY
BREAKFAST: Poached egg on
smashed avocado with chilli flakes.
MID-MORNING SNACK: Small can
of tuna.
LUNCH: Add chicken, cauliflower,
cabbage, ginger, turmeric, black
pepper, Himalayan sea salt, herbs to
200ml water to make soup. Simmer
until the chicken is cooked through.
MID-AFTERNOON SNACK: 1 Granny
Smith apple with 2tbsp almond butter.
DINNER: Grill 1 sea bass fillet. Serve
with roasted, chopped courgette,
aubergine, tomatoes and red peppers.
WEDNESDAY
BREAKFAST: Soak 2tbsp chia seeds,
2tbsp coconut yogurt and 20g
chopped nuts (walnuts, hazelnuts) in
200ml almond milk overnight.
MID-MORNING SNACK: Sardines.
LUNCH: Chop a medium aubergine
into slices drizzle with
olive oil and grill. Serve with 20g
goat’s cheese and small salad.
MID-AFTERNOON SNACK:
2 Coconut and Peanut Butter Balls
SEE RECIPE
DINNER: Serve 1 grilled chicken
breast with courgetti.
THURSDAY
BREAKFAST: Serve 2 vegetarian
sausages with grilled tomato.
MID-MORNING SNACK: 125g Greek
style yogurt with almond slivers.
LUNCH: Mix 2 eggs, 20g grated
cheese and cooked asparagus. Heat in
a pan then bake.
MID-AFTERNOON SNACK:
8 macadamia nuts.
DINNER: Mix 200ml coconut milk with
1-2tsp red curry paste in a pan. Add
courgette, broccoli florets, mange tout
and red bell pepper. Simmer until
done. Add 100g cooked chicken,
or prawns.
DAY
AKFAST: Top 1 small slice
rain-free bread (made with
ts and seeds, available in
alth stores) with cashew nut
tter.
ID-MORNING SNACK: 10
monds or cashews (unsalted).
UNCH: Mix 40g cooked quinoa
ith baby spinach, tomatoes and
100g grilled chicken.
MID-AFTERNOON SNACK:
1 boiled egg.
DINNER: Serve 1 grilled cod
fillet with green vegetables.
SATURDAY
BREAKFAST: Blend a handful of
blueberries, 200ml coconut milk, a
handful of kale with 1tsp flaxseed and
1tsp sesame seeds. Add 1 scoop of
plant protein powder.
MID-MORNING SNACK:
Half an avocado.
LUNCH: Drizzle 6 king prawns with
lemon juice. Thread them onto
skewers with some chopped red
peppers, courgette pieces and
mushrooms. Grill until everything is
cooked through.
MID-AFTERNOON SNACK: Turmeric
latte with 6 almonds. Add 1tsp
turmeric, pinch of black pepper to
warm almond milk. Sprinkle with
cinnamon. Or try Golden Milk (£9.95
for 150g, superfoodies.com).
DINNER: Cook 100g chicken thighs
with sautéd onions, courgettes,
aubergines and peppers, garlic,
ginger, turmeric, black pepper,
oregano, water and vegetable stock.
SUNDAY
BREAKFAST: Crumble 25g goat’s
cheese on a grilled Portobello
mushroom. Sprinkle with pine nuts.
MID-MORNING SNACK:
1 boiled egg.
LUNCH: Tofu Green Beans With
Quinoa SEE RECIPE
MID-AFTERNOON SNACK:
125g Greek style yogurt.
DINNER: Top 1 grilled trout fillet
with chopped, toasted almonds.
Serve with sweetheart cabbage
and asparagus.
SLIM-DOWN SPECIAL
AVOCADO BREAKFAST
BOOSTER
Serves 1
Start the day with this
power-packed smoothie.
QAvocado 1
QBaby spinach handful
QHemp protein powder
1 scoop, try: Naturya
Organic Hemp Protein
Powder (£4 for 100g,
waitrose.com)
QUnsweetened coconut
milk 200ml, try: Biona
Organic Coconut Milk,
(£1.99 for 400ml, biona.
co.uk)
QFlaxseed 1tsp, try:
Linwoods Milled Organic
Flaxseed (£5.50 for 425g,
sainsburys.co.uk)
1 Place all the ingredients
in a food blender and
blend until smooth.
CAULIFLOWER CURRY
Serves 1
This tasty cauliflower curry is infused with
healthy, warming spices.
QSesame oil 1tbsp
QYellow curry paste 1tbsp
QGarlic ½ clove, finely chopped
QTinned coconut milk 150ml
QVegetable broth 150ml
QCauliflower florets handful
QGinger 1cm slice
QRed pepper ½, seeded, cut into strips
QOrganic bamboo sprouts 20g
QButton mushrooms 50g, sliced
QTamari 1tbsp
QOrganic chicken 75g, cooked and cut
into chunks
QSmall cauliflower ½ (for cauliflower rice)
QUnsalted cashew nuts 15g
1 In a wok, heat sesame oil over medium heat
until hot. Add curry paste and garlic. Stir and
cook for 1 min.
2 Stir in coconut milk and vegetable broth.
Reduce heat to simmer. Add cauliflower
florets and cook for 10 mins.
3 Add ginger, pepper strips and bamboo
sprouts. Cook until tender.
4 Add mushrooms, tamari and cooked
chicken chunks. Simmer for another 15 mins.
5 Blitz the cauliflower half in a blender to
make cauli rice. Steam in a covered pan for 5
mins to cook. Serve curry with cauli rice and
garnish with cashew nuts.
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TOPSANTÉ 57
COCONUT
PEANUT
BUTTER BALLS
erves 1
Make this berry smoothie in minutes
o turbo-charge your energy all day.
QStrawberries 20g
QRaspberries 20g
QFlaxseed 1tsp
QCoconut milk 200ml, unsweetened
coconut milk
QPlant-based protein powder 1
scoop, try: Sunwarrior Vegan Protein
(£39.95 for 500g, sunwarrior.com)
1 Place all the ingredients in a food
blender and process until smooth.
COCONUT QUINOA PORRIDGE
Serves 1
Combine quinoa with three types
of coconut to make this nutritious,
creamy breakfast.
QUnsweetened coconut milk
230ml
QQuinoa 40g, uncooked
QCoconut yogurt 2tbsp
QChia seeds 1tbsp
QCoconut flakes 1tbsp
QBerries small handful
QNutmeg pinch
1 Soak chia seeds in 30ml coconut
milk overnight.
2 Next morning rinse quinoa in
running water. Place in saucepan,
58 TOPSANTÉ
with coconut milk, coconut sugar and
nutmeg. Simmer on low heat for 15
mins, or until the quinoa is tender.
3 Add chia seed mix and simmer for
1 min. Stir in coconut yogurt. Top
with coconut flakes and berries.
Makes 5 servings (5 balls)
These protein-packed
treats make the perfect
mid-afternoon snack.
QPeanut butter 1tbsp,
smooth, try: Pip & Nut
Peanut Butter (£2.30 for
225g, sainsburys.co.uk)
QCocoa powder 1tsp,
unsweetened, try: Food
Thoughts Organic Cocoa
powder (£1.80 for 125g,
waitrose.com)
QStevia ½tsp, try: Nature’s
Garden Stevia, (£7.99,
hollandandbarrett.com)
QAlmond flour 1tsp, try:
Wholefoods Organic Almond
Flour (£2.77, for 125g,
buywholefoodsonline.co.uk)
Q Desiccated coconut 20g,
unsweetened, try: Organic
Desiccated Coconut (£4.99
for 1kg, realfoodsource.com)
1 In a bowl, mix the peanut
butter, cocoa powder, stevia
and flour.
2 Freeze for 1 hour.
3 Using an ice-cream scoop,
scoop out five balls and drop
into the shredded coconut, so
it covers each ball.
4 Refrigerate the balls
overnight, so they firm up.
(Keep them in the fridge,
where they will stay fresh for
2-3 days).
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@TopSanteUK
Serves 1
The spicy green curry paste
gives green beans, tofu and
quinoa a delicious kick.
QUnsweetened coconut milk
200ml
QGreen beans 30g, rinsed and
trimmed
QGreen curry paste 5-6tsp,
try: Thai Taste Green Curry
Paste (£3.29 for 400g,
realfoods.co.uk)
QUnsalted cashews 20g
QUncooked red quinoa 40g
QTofu 100g, cut into cubes
QSpinach leaves handful
1 Rinse the quinoa under cold,
running water. Place in a
saucepan with double the
amount of water. Add a dash of
salt (to taste). Place on a
medium heat and bring to the
boil. Reduce the heat and
simmer for 10-15 mins, until the
quinoa is tender and fluffy.
Leave for 1 min.
2 While the quinoa is cooking,
mix 200ml coconut milk with 5-6
tsp of green curry paste in a
separate saucepan. Add the
green beans and simmer for
10 mins until they are tender.
3 Add tofu cubes and simmer
for 1-2 mins.
4 Add spinach leaves to a small
pan with a dash of olive oil and
heat for 1 min, until wilted.
5 Place the quinoa in a bowl and
top with the green beans and
tofu. Garnish with the spinach.
After
the two-week
plan finishes continue to
eat healthily with lots of
vegetables, and no processed, junk
or fast foods. As you’re no longer
trying to lose weight, at this point you
can re-introduce some more carby foods
such as potatoes, sweet potatoes, rice
and whole wheat bread. Try to eat
moderate, healthy portions though,
so that you don’t put weight
back on through over
eating! TS
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TOPSANTÉ 59
SLIM-DOWN SPECIAL
TOFU GREEN BEANS WITH QUINOA
LIVER
Discover our tips to keep your liver
V
EGANUARY MIGHT
be all the rage, but
Dry January is still at
the forefront of many
people’s minds as a
way to boost their
health following seasonal excesses.
Whether or not you’re going teetotal
this month, we’ve come up with some
new ways to give your liver some love.
‘Your liver fi lters toxins from your
blood, helps regulate blood sugar
levels, metabolises fat, proteins and
carbohydrates, and produces bile and
other enzymes,’ says Dr Chidi
Ngwaba, who specialises in lifestyle
medicine.
‘When your liver is healthy, it’s easy
to maintain a healthy weight. But, if
you are experiencing weight gain,
feeling bloated, tired and lacking in
energy, these may be signs your liver
is not functioning well. If your liver
60 TOPSANTÉ
has had an overab
alcohol, and any o
which it may have
Christmas and Ne
gone – this can lea
inflammation and
damage and,
eventually, a fatty
which causes even
more sluggishness
‘If it no longer fi
eliminates properl
metabolic processe
down and you’re
to put on weight a
more fluid.’
LOVE YOUR L
The good news is
improve your liver
easy tweaks to your diet and lifestyle,
meaning you’ll be better able to feel
good and stay slim.
Help your liver by
eating leafy greens
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SLIM-DOWN SPECIAL
WO
seeds all contain
omega-3 fatty acids,
which help lower
inflammation in your
body and improve
your liver function
while also reducing
the amount of fat
stored in your liver.
your blood.
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FILL UP ON FIBRE
Your liver loves fibre, so veg will help,
as will oats, beans, lentils, nuts, and
fruits that are low in sugar, such as
apples and berries. They encourage a
regular, healthy bowel movement,
ins are eliminated
he body. If there is not
ugh fibre in the diet,
te ferments and sits
he colon for too long,
aising toxin levels, so
reating an extra
burden for the liver.
TOPSANTÉ 61
KEEP ON
MOVING
‘Regular exercise is
crucial for keeping your
liver healthy,’ says Kristin.
‘A recent Australian study
showed exercising
aerobically for 60
minutes, at low-tomoderate intensity, four
times a week, or,
exercising for 45 minutes
at high intensity three
times a week, helped
reduce liver fat. In
another study,
participants who did four
weeks of cycling reduced
liver fat by 12 per cent.
Further still, a Japanese
study showed that just
over four hours of
moderate to vigorous
physical activity per week
significantly reduced
inflammation, oxidative
stress and liver fat. Even
two-and-a-half hours led
to an improvement.’
OD BUGS
‘A little-known factor that affects your liver is
the type of bacteria that colonise your gut,’
says Kristin. ‘An unhealthy balance of bacteria
ought to harm your liver by promoting fat
deposits and reducing insulin sensitivity, which can
eventually lead to non-alcoholic fatty liver disease, and
sparking inflammation that can cause damage.’
Populate your gut with healthy bacteria by eating
prebiotic foods: Jerusalem artichoke, asparagus, leeks,
onion, bananas, dandelion greens,
garlic and chicory root.
‘These contain non-digestible
prebiotic fibre that “feeds”
healthy bacteria. Also, eat
foods that contain friendly
bacteria such as live yogurt
and kefir, and fermented
vegetables such as
kimchi and sauerkraut.’
62 TOPSANTÉ
SAY NO TO SUGAR
‘Too much sugar has the same
damaging effect on your liver as
too much alcohol,’ says Dr Chidi. ‘A
healthy liver should contain little or
no fat. Alcoholic fatty liver is
caused by consuming too much
alcohol and leads to serious liver
damage, including cirrhosis. But,
consuming too much sugar can
ic fatty liver (NAFL). It’s
ree people
has early-stage NAFL. The
liver is unable to properly
metabolise too much sugar
and this ends up damaging
liver cells, so they start to
build up fat. This puts you at
risk of type 2 diabetes, heart
disease and stroke, and you’ll
find it hard to lose weight.’
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8
MEDITATE T
REJUVENAT
You can also vis
healing your liver
a walking medit
‘Walk at any pace that feel
comfortable. Each time yo
imagine you’re directing o
straight to your liver,’ says
Williams, author of Liver R
(£18.99, Hay House).
‘Focus on how energisin
healing this feels. Do it for
minutes two or three times
or even every day if you th
liver needs it.’
9
CHOOSE HEALING PLANTS,
HERBS AND SPICES
Although a good diet is vital for the health of your
liver, you can also support it with herbal remedies
and supplements. Nutritional therapist,
naturopath and herbalist Maira Silva at the
College of Naturopathic Medicine, London,
recommends the following:
O DANDELION. The root of this bitter herb
encourages the release of bile, while the
leaves have a gentle diuretic effect that
help
the excretion of toxins. Try
raxacum) Drops (£10.50 for
o.uk).
. This herb contains the
silymarin, a powerful
a cleansing effect. Try
RI Milk Thistle Tablets
nord.co.uk). You can also
tle, along with the
entioned dandelion plus
corice root and boldo
merican herbal liver
art’s Liver Detox Tea
ags, drstuarts.com).
The extract of this root veg
oduction, alleviates
help to protect against
althspan Artichoke (£10.49
ealthspan.co.uk).
. This adaptogenic herb is
edicine to cleanse the
mmation and improve
Try Baldwins Shisandra
11.49 for 30ml, baldwins.
Gooseberry). This
rich in protective
is popular in Ayurvedic
ort liver health. Try Pukka
5.95 for 60 capsules,
, which contains amla along
ylium husk and linseed.
as a potent liver purifier in
ine, turmeric stimulates bile
fat-soluble waste from the
component, curcumin, may
duce fibrosis (scarring) in
lping to keep it healthy. Try
olistic Turmeric (£16.96 for
les, pukkaherbs.com). TS
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TOPSANTÉ 63
SLIM-DOWN SPECIAL
7
STAY REGULAR
If your bowels are
sluggish this hinders the
elimination of toxins
and puts stress on the liver.
A gentle combo of cleansing
herbs can help. Try Potter’s
Cleansing Herb Tablets, (£4.59,
hollandandbarrett.com), which
contain senna (a mild natural
laxative, from the dri
of the cassia tree). Or,
Linoforce (£13.99, avo
which is formulated
linseed, senna and bu
BE
HAPPY
Knocking stress on the head and feeling more relaxed can go a
long way to keeping you at your ideal weight – here’s why.
64 TOPSANTÉ
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WORDS: AMY DAWSON. PHOTOGRAPHS: GETTY IMAGES & SHUTTERSTOCK.
ROUND THE MIDDLE
What’s more, cortisol has even been
shown to have an impact on where we
put on weight. It tends to encourage
the storage of ‘visceral fat’ in the
abdominal area, wrapped around
major organs such as the liver and
kidneys. This fat is particularly bad for
us, with links to increased risks of
cancer, heart disease and stroke.
Many of us also ‘stress eat’ in times
of anxiety, reaching for sugary foods
as a coping mechanism. While there’s
no harm in an occasional treat, it’s not
a good plan in the long run. Read
on for some ideas that will help.
TOPSANTÉ 65
SLIM-DOWN SPECIAL
F
OLLOWING ON FROM
a busy season of festive
indulgence, many of us
seek a healthier balance in
January, perhaps aiming
to lose those extra pounds.
And one less obvious way to go about
that is to do what you can to reduce
your stress levels. This is because
stress can actually make it harder to
maintain a healthy weight. ‘Your body
still responds physiologically to all
stress in the same way as it would to
a huge predator,’ says Uxshely Chotai,
founder of the Food Psychology Clinic
(thefoodpsychologyclinic.co.uk). ‘Your
blood sugar levels increase, your heart
beats faster and your body gets ready
to run away.’
This would be helpful if you needed
to scarper from a sabre-toothed tiger
but it’s less useful when you’re at a
desk fretting about an overdue report.
When you experience stress, your
body produces the hormone cortisol.
This stimulates the release of glucose,
to give your muscles an immediate
supply of energy, and suppresses the
glucose-regulating hormone insulin.
If it’s not used, all this excess glucose
coursing around your bloodstream
can end up stored as fat. Chronic
stress interferes with your body’s
sugar controls. ‘Even if you are eating
healthily, raised cortisol from excess
stress can increase insulin resistance,
adding to the risk of diseases such as
diabetes,’ says Dr Sally Norton
(vavistalife.com), an NHS consultant
and weight-loss specialist.
STRESS-BUSTING SOLUTIONS
SNIFF A LOVED ONE!
Next time you’re borrowing your other
half’s snuggly jumper, tell yourself it’s all
part of a stress-busting weight-loss plan.
Smelling a romantic partner’s scent is
proven to help lower stress levels,
according to researchers at the University
of British Columbia. If you don’t have a
partner (or just don’t fancy sniffing their
dirty laundry!) the fragrances of lavender,
jasmine and green apple are all also said
to help alleviate stress – and might be
slightly more pleasant! Time to get out
that scented candle you received in your
stocking at Christmas…
SCHEDULE YOUR STRESS
It might sound counterintuitive, but
scheduling a specific ‘worry session’ into your
day could reduce your overall stress levels,
according to a study published in the Journal
of Psychotherapy and Psychosomatics. Using
a diary planner to organise and structure your
days should help you to feel less rushed and
flustered, but if y
rising, allot your
specific half-hour
This should help
feel as if you’re
controlling your
stress, instead of
controlling you.
66 TOPSANTÉ
Pat a puppy
A dog is for life, not just for
Christmas, but if you did happen to get a new pooch over
the festive period, it’s great news for your stress levels!
Playing with a dog not only gets you moving around
utside, rain or shine, but petting one has also been shown
o reduce levels of cortisol by a study at the University of
issouri-Columbia. If you don’t have a dog, Borrow My
oggy (borrowmydoggy.com) can connect you with local
og owners who need help with walks and dog-sitting.
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SLIM-DOWN SPECIAL
BLOW A
BALLOON
We associate balloons
with happy memories, but
they can also help us stay
relaxed and healthy every day.
By using a balloon and slowly
inflating it and deflating it, you
will naturally force yourself to
start taking deep, soothing
breaths. Your body needs
oxygen to feel calm, but
when you’re worrying,
you tend to take quick,
shallow breaths, so
this technique
can help.
Tune in to nature
Getting out into the fresh air,
surrounded by nature, is a brilliant
mood booster and stress reliever.
But even just watching wildlife
videos will help you harness
similar mental health benefits,
according to a study by the
University of California. There are
wildlife webcams all over the
world, that you can access online.
Why not pay a visit to The Wildlife
Trust’s website (wildlifetrusts.org/
webcams) where you can see live
footage of peregrines nesting in
Derby Cathedral, Scottish red
squirrels and much more.
JOIN A CHOIR Choirs are soaring in popularity at the
moment, and no wonder – they’re fun, sociable, and might
just be your ultimate stress-buster. Singing with others
triggers the release of oxytocin, a ‘happy hormone’ that
helps lower stress levels and blood pressure, according to
Swedish research. Popchoir (popchoir.com) holds
community choirs, where you’ll find yourself belting out
anything from Lady Gaga to Coldplay. There’s no audition
process, so every voice is welcome. TS
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TOPSANTÉ 67
pride, make your yoga
bring colour to your run.
YOGA ONE THAT
I WANT
If your new year’s
resolution was to
commit to a yoga habit,
why not get started in
the comfort of your
own home with an
easy-to-use app?
Pocket Yoga (available
on iOS and Android,
£2.99) has 27 different
sessions available, with
voice instructions that
mean you can
really concentrate
on your poses.
68 TOPSANTÉ
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56%
of Brits think
GPs should
prescribe dance
classes to tackle
loneliness.*
Ring
the changes
WORDS: LIZZY DENING. PHOTOGRAPHS: GETTY IMAGES. *YOUGOV.
Feel chipper out on your bike
with this fun bell. It’s great for
alerting others to your presence on
dusky evenings, and is sure to make you
smile whenever you hop on the saddle.
The Fries Domed Ringer Bell (£8.99,
electrabike.com)
comes with an
attachment to
fit it to
standard bik
handleba
END THE PUSH-UP SHAME!
Good news if you’ve ever felt
sheepish doing a push-up while
resting on your knees rather
than your toes – it turns out that
these can do just as much good!
Research from the Journal of
Applied Biomechanics,
supported by Les Mills, found
that both types of push-up are
a valuable way of building upper
body strength, and activate the
same muscles.
F THE BEST... colourful running tights
When it’s dark outside, these jazzy leggings will give your mood a lift!
BEST FOR
SHAPING
Unleash your
wild side with
these funky
leopard-print
Sports Tights
with Shaping
Waist (£17.99,
hm.com). The
wide ribbing on
the waistband
makes them a
flattering choice.
BEST FOR
NIGHT RUNS
These Block
Printed Running
Tights (£90,
peakperformance.
com) have a
reflective print,
are sweat-wicking
and – surely the
Holy Grail
of training
pants – they have
a pocket!
BEST FOR
KEEPING COSY
Stay snug when
you’re on
chilly outings
with these
HeatGear
Armour Printed
Leggings (£45,
underarmour.
co.uk). They
deliver great
insulation while
still feeling light.
TOPSANTÉ 69
ADVERTISING PROMOTION
L EYE CREAM
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great this winter.
BEAUTY FROM WITHIN WITH PUREHA
Hyaluronic acid (HA) or nature’s moisturiser, as it
is often called, is found naturally in the body, but
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our HA levels reduce, but by taking a PureHA
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Get 25 per cent
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COLLAGEN PLUS
– FEEL FITTER, LOOK BETTER.
Enjoy enhanced beauty and improved
mobility – the perfect way to kick-start the
New Year!
Collagen Plus is the natural way to keep
connective tissue flexible and enable bones
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providing amino acids to encourage
smoother skin, healthier hair and stronger nails. That’s why
Collagen Plus (7,500mg collagen, 1,000mg glucosamine
and 800mg chondroitin) is our best-selling supplement.
Available from all good independent health
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Available for £32 at
baiebotanique.com.
Use code TS20 and get
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YOUR GUARANTEE OF PURITY
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Mannose wins coveted
industry awards year on
year and consistently
gets 5-star independent
reviews online.
Visit sweet-cures.com, or call 01904 789559.
PROTO-COL INTENSE
HYDRATION NIGHT CREAM
British collagen expert proto-col offers
a range of beauty ingestibles and
skincare and its Intense Hydration Night
Cream (£29.95, proto-col.com) has
rapidly become a new favourite.
Blended to provide maximum
recovery from the signs of ageing, it
features Royal Jelly, pro vitamin B5 and
plant collagen to boost skin hydration
by as much as 41 per cent. Use every
evening after cleansing and toning.
Visit proto-col.com
for more information.
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PHOTOGRAPHS: SHUTTERSTOCK.
WINT
r an award-winning
at will hydrate, lift
The Regenerating
Baie Botanique
tural way to achieve
d replenished eye
out the use of
dients. Combine it
the Renew Rose
and you’ll be
on your way o a refreshing,
chemical-free beauty routine.
FITNESS | SWIMMING
FLOW!
WORDS: SALLY SAUNDERS. PHOTOGRAPHS: GETTY IMAGES.
If you want to get fully immersed in the moment,
what could be better than mindful swimming?
W
E’VE HEARD A LOT
about mindfulness
over the last few
years, but achieving a
mindful state can be
easier said than done.
What works for you? Do you favour online
meditation, do you like to eat mindfully, or
perhaps walk mindfully? If you’re still looking
for your perfect practice, then perhaps
mindful swimming is for you, after all, is
there any better activity to get immersed in,
than one where you’re actually submerged?
A NATURAL CONNECTION
Mindfulness is about being in the present
moment, calming and focussing your mind.
And that’s why swimming can help. ‘To do
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TOPSANTÉ 71
this, you must mentally and physically “step
away” from the distractions of daily life and
stop the mind from ruminating on the past or
projecting ahead into the future,’ says
Alexandra Lees, a mindfulness expert and
wellbeing coach, and the co-founder of Wu
Wei Wisdom (wuweiwisdom.com). ‘The aim
of mindfulness is to fi nd an effortless and
harmonious flow in life.’
The pool – or perhaps a river or lake if you
can bear the cold in this weather – is the
perfect place to fi nd your flow. ‘Visiting a pool
is a decisive act of self-care and self-imposed
“me time”,’ says Alexandra. ‘It removes you
from your normal environment and the
demands and distractions of work, home and
pervasive technology such as mobile phones.’
ALL ABOUT THE ENTRANCE
Simply choosing to go swimming can be
a mindful act. More than walking, yoga or
meditation, which can all be fitted into our
normal lives, deciding to go for a swim is
about truly changing our environment – the
very medium through which we move. And
the preparations that physical change requires
can quickly become part of the process.
‘Mindfulness begins when you arrive at the
swimming pool. The act of carefully
undressing and packing your belongings into
a locker signals to your mind that you are
now putting aside the cares and worries of
the day. This is a great mental preparation
for your mindful swimming practice,’
says Alexandra.
Crossing the threshold into the water can
be the worst part of a swim for those of us
who are happier on dry land – but from a
mindful perspective, it is an experience to
savour. Pay attention to how the water feels as
it laps against your body, as each part of you
begins to be submerged. If you are in a cosy
indoor pool, feel the sensation of the warmth
spreading through you and your muscles
starting to relax. If you have braved the
outdoors, focus on the revitalising feeling as
the cool waters remind you what it feels like
to be alive!
FOCUS ON THE MOMENT
Once you are happily submerged in the water,
being mindful becomes slightly easier. ‘Being
in the water cuts out sensory distractions,’
says Alexandra. ‘The world seemingly slows
down and you become more aware of your
breath as it is amplified by the water. You are
also physically held and supported by the
72 TOPSANTÉ
water. It becomes easier to allow your body to
relax and let go of any muscular tension. You
are now literally in your flow!’
It is of course possible to be in the water
and not be mindful, if you allow your mind
to wander onto distractions or worries. So,
once in the pool, you can enhance your
mindful state by focusing your attention on
three important qualities:
O The sensory environment of the pool.
Focus on, for example, the sound, colour and
temperature of the water.
O Your body and its connection to the
water. How does the water feel on your
body? Where in your body are you still
holding onto tension? Can you allow the
water to support you even more?
OThe rhythm of your breath. Observe the
pace of your breath Are you breathing too
quickly or too high in your chest? Can you
slow your breath and bring it deeper into
your body?
FEEL THE BENEFIT
Being more mindful in the water has a
multitude of physical benefits, whether you
are the most casual lane swimmer who
simply enjoys a dip to get a break from the
usual routine or the most keen athlete
looking to boost their performance. ‘If you
are mindful and present when swimming,
this helps you identify, release and relax any
areas of physical tension in your body,’ says
Alexandra. ‘It will heighten your awareness
of the movement of your body and its
relationship with the water. Your
swimming technique and
performance will improve
and, as a result, you’ll also
build muscle strength
Once in the water, become aware
and feel more
of your breath. Lie with your ears
energised
submerged and listen. Then notice how
afterwards.’
your breath changes as you swim. Follow the
You will also feel
movement and rhythm of your breath as it
mental benefits
enters and leaves your body. Notice how your
from improving
breath and body interrelate and co-operate.
your focus. ‘Mindful
Draw each breath deeper into your body,
swimming also helps
right down to your diaphragm. Make the
you practise mental
breath longer and smoother and
self-discipline and
mindfully synchronise it with your
focus, and teaches the
swimming movements.
importance of the breath.
It can help you press the
“pause” button on any negative
self-talk and gives you the mental
space to step away from your daily routine.’
BREATH
FOCUS
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FITNESS | SWIMMING
MINDFUL
WAYS TO
SWIM
The following exercises have
been created by Alexandra to
help you focus your attention in
the present moment and tune in
to your body, breath and
environment when swimming:
TUNING
IN
Become ‘at one’ with the water as
you swim, by tuning into how your
body and the water interact. Be acutely
aware of the temperature of the water. Now
notice how different areas of your body feel.
Which parts are resisting the water and which
are relaxed? Find the areas of your body
where you are holding onto unnecessary
tension that could be surrendered to the
support of the water. Observe how
small changes in your movements
affect the resistance and pull
of the water.
ONE
POINT
This exercise will help train your
mind to stay in the present moment
rather than racing ahead or thinking of the
past. Find a single point of focus at the other
end of the pool. Hold your attention on this
point as you swim towards it, either visually or in
your ‘mind’s eye’. Try not to think about the next
length, or how many more there are to go. If
your mind does wander, compassionately but
firmly bring your attention back onto the
‘one point’. With practise, this exercise
becomes easier and
builds positive mental
self-discipline. TS
Let the warm water
and your body’s
movements gently
ease you into a state
of mindfulness.
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TOPSANTÉ 73
A MOMENT OF CALM
FROM TOP TO TOE
YOGA
FOR GUT
HEALTH
Whether you’ve got IBS or are just
feeling a bit bloated, yoga can offer both
short- and long-term relief for tummy troubles.
74 TOPSANTÉ
During times of anxiety your
parasympathetic nervous system can
shut down or become less efficient, as
your body plunges into ‘fight or flight’
responses. As this system is
responsible for good digestion by
increasing intestinal activity and
relaxing sphincter muscles, it can
mean that you could suffer digestive
problems, such as bloating or
constipation. But yoga could help – a
study of participants who suffered
from gastrointestinal disorders, who
started using stress management
techniques including yoga and
meditation, found that their symptoms
were significantly reduced even as
long as three weeks after their weekly
sessions stopped.
IBS RELIEF
Studies have found that regular yoga
sessions can have a big impact on
people suffering from IBS and its
related complications. A group of
adolescents with IBS found that four
weeks of daily home practice led to
significantly reduced gastrointestinal
symptoms as well as lower anxiety
levels, according to a study from
British Columbia.
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FITNESS | YOGA
GREAT FOR GAS
So it’s not the sexiest topic, but there’s
no doubt that gentle yoga postures
are a great way to relieve wind. ‘A
gentle back bend could give the
kidneys a gentle squeeze, while poses
with your knees to your tummy
squeeze the colon and give a little
massage,’ says Clare Maddalena, yoga
teacher and founder of LushTums
(lushtums.co.uk). ‘Once the pressure is
released the blood flow to that area
will increase, helping reduce bloating.’
You might want to try these moves in
the comfort of your own home!
SITTING PRETTY
‘As well as soothing your digestive
system, yoga improves your posture,
so rather than being in a hunched
position and constricting your organs,
it helps lengthen the spine and
create space for your
organs to work
properly,’ says
Clare.
EASY MOVES TO TRY
From Chantal di Donato, founder of Live Lean Health
(liveleanhealth.com)
CAT AND COW
This classic yoga sequence has a motion that lengthens and
compresses your intestines, improving blood flow.
OCow: come ont
placing your wrist
beneath your sho
your knees benea
Inhale, pushing yo
button towards th
ground, and lifting
your chest and hip
to the sky.
OCat: exhale,
rounding your
upper back and
HALF GAS
Does exactly what it says on the tin!
WORDS: LIZZY DENING. PHOTOGRAPHS: SHUTTERSTOCK. ILLUSTRATIONS: MELISSA BAILEY.
OLying on your back on your mat, hug your right knee straight in
towards your ribs, keeping your left leg straight.
OHold for a minute,
then repeat on the
other side.
Around
two in 10
people suffer from IBS,
and stress is often a major
factor in exacerbating
symptoms. But, as anyone who’s
enjoyed a class will know, yoga is
great for calming down a busy
mind and slowing a racing heart,
not to mention its physical
benefits for your
digestion.
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TOPSANTÉ 75
Forget the stuffy
gym, wrap up
and walk your way
to fitness this
January with our
four-week plan.
PART
TWO
New Year
PLAN
76 TOPSANTÉ
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FITNESS | WALKING
Y
OUR JEANS ARE
feeling the
squeeze after the
festivities and
you’d like to get
fitter, but you
don’t want to spend hours in the
gym getting all sweaty. Sound
familiar? Then a month of walking
could be just the ticket!
Our simple, expert-led, four-week
plan helps you to build your walking
endurance and speed, hone the
ideal walking technique and form
positive walking habits that you can
stick to all year. So don your boots
and follow Never Stop London
personal trainer Ed Norman’s
(thenorthface.co.uk) simple plan for
walking your way to fitness…
WEEK 1
base work
This week is all about getting
started and putting solid
foundations in place. It’s time to
be consistent and develop a habit.
You want to aim to complete at
least five walks of around 30
minutes each. All walks this week
should be done on flattish terrain
and at an easy pace. It may be
worth listening to a podcast or
creating a 30-minute playlist of
your favourite songs to make sure
you stick to your time every time.
It’s important to note that this is
less about speed and distance and
more about simply completing five
or more 30-minute walks.
One of the main aims of your
first week should be to develop a
WEEK 2
MONDAY: REST DAY
WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: GETTY IMAGES.
1 2
3
4
Keep your back straight; try
not to arch forward or lean
backwards, as this can put
strain on your muscles as you walk.
Keep your chin up and look
ahead; your focus should be
a few metres in front of you
to avoid straining your neck.
Your shoulders should be
back and relaxed to allow you
to have good arm swing and
to open up your chest for better
oxygen intake.
Tighten your core muscles to
help keep your back straight.
Finally, tuck your bottom in
and rotate your hips slightly
forward to help maintain that
perfect upright posture.
upping your speed
Once you’ve got into the swing of things,
developed a habit and perfected your
technique, week two is where you start to
up your game with the aim of seeing some
improvement. This week you want to aim to
complete four longer walks. You can begin
to introduce some speed goals to your plan
too, and track your effort over a distance.
There are a number of walking speed apps,
such as Map My Walk (free to download,
mapmywalk.com), which can help you track
your walking pace.
Everyday walking only, no specific distance
or intensity.
TUESDAY: WALK 1
Aim to complete a 45-minute walk
Mix it up!
at about 6kph. Stick to flatter,
If you feel up to it,
firmer terrain, such as the
play around with your
pavements around where you
speed, increasing and
live. This should feel fairly easy.
decreasing for 2-3
minutes at a time.
WEDNESDAY: WALK 2
Speed play can really
Aim to complete another
help you build
45-minute stroll, but this time on
your fitness!
rolling terrain with some gentle
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good walking posture, which you
can carry through the rest of your
training. Here are my top tips…
inclines. Nothing too challenging at
this point – the ground should still be firm and
easy to navigate. Reduce your speed to
anywhere between 5 and 5.5kph, but try to
increase your stride length on the uphill
sections if you can.
THURSDAY: REST DAY
Everyday walking only, no specific distance
or intensity.
FRIDAY: REST DAY
Everyday walking only, no specific distance or
intensity.
SATURDAY: WALK 3
Today is all about upping your effort through
pace. Aim to complete another 45-minute
walk, on flatter terrain, such as in ‘Walk 1’, but
this time at 7kph. On this walk, you should
feel your heart rate increase and you might
feel more out of breath than on your
previous ones.
SUNDAY: WALK 4
Finally, today you will complete a slightly
longer 60-minute walk across rolling terrain.
This could be the same route as you did on
‘Walk 2,’ but increasing your speed to
6-6.5kph if you can.
TOPSANTÉ 77
WEEK 3
building strength
After completing some faster walks
in week two, week three focuses on
building your leg strength.
MONDAY: REST DAY
Everyday walking only, no specific
distance or intensity.
TUESDAY: WALK 1
Head out for a 30-minute brisk walk
on tough, hilly terrain. This is your
chance to really test yourself by going
off-road into the countryside and
putting your fitness to the test. Aim
for a speed of around 6.5kph. The
trickier terrain will start to work more
muscles in your legs.
WEDNESDAY: WALK 2
Today is a bit different. Find a stepped
area, such as a car park, park, or using
a stepper in the gym or stairs at home
and try some interval training. Alter
your speed up and down the steps,
always aiming to go faster up the
steps and slower down them for
recovery. Repeat this for 30 minutes
with a five-minute rest halfway.
THURSDAY: REST DAY
Everyday walking only, no specific
distance or intensity.
FRIDAY: REST DAY
Everyday walking only, no specific
distance or intensity.
You’ll finish your third week
of the walking plan with
leg-strengthening lunges.
78 TOPSANTÉ
SATURDAY: WALK 3
Today it’s time to try some cambered
walking, which is walking on a slanted
surface. It’s essentially walking around
a hill – not up it, or down it, but
around/along it. It’s a fantastic test for
balance and coordination, and the
slanted positioning will challenge your
legs in a different way.
Doing this will help to strengthen
your calves and knees as well as your
shins. Find a hill and walk at a steady
pace (5kph average) around it for
30 minutes to one hour, depending on
how fit you’re feeling.
By the end of
the four-week
plan you’ll be
sufficiently
strong and
energised to
really enjoy a
challenging
three-hour
walk.
SUNDAY: WALK 4
Today’s session is a short walk
followed by a lunge workout. After a
leisurely stroll to warm up – around 30
minutes on any kind of terrain –
perform these leg lunges to help flex
and strengthen your legs and glutes…
O25 forward lunges on each leg, rest
for two minutes.
O25 reverse lunges on each leg, rest
for two minutes.
O25 lateral lunges (to the side) on
each leg, rest for two minutes.
O25 step-ups on each leg, rest for
two minutes.
O25 jump lunges (where you jump
from a right leg lunge to a left leg
lunge and back) on each leg.
Repeat,
repeat, repeat
You can repeat any
of the weeks you wish if
you feel you’re not ready to
progress to the next one.
This is about doing things at
your own pace, and
everyone’s base level
fitness will be
different.
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@TopSanteUK
FITNESS | WALKING
WEEK 4
going the distance
This week is about getting out there on
some longer walks and reaping the rewards
of all the hard work you have done over the
previous three weeks.
MONDAY: REST DAY
Everyday walking only, no specific distance or
intensity.
TUESDAY: WALK 1
Aim to do two hours of continuous walking at
around 5kph today. Undulating terrain would
be preferable, but flat is fine if you want to
take it steady. If you are introducing a weight
in the form of a backpack of supplies now
your walks are getting longer, remember to
maintain a good posture (as described in
‘Week 1’) and slow your pace slightly to
roughly 4kph, to allow for the extra weight
you’re carrying.
WEDNESDAY: REST DAY
Everyday walking only, no specific distance or
intensity.
THURSDAY: WALK 2
Today, aim for a 90-minute walk at 6kph, but
mix it up with some faster strides. Every five
minutes or so, up your pace to 7.5kph for two
minutes at a time, as this will really help to get
your heart pumping and build your fitness
even further.
FRIDAY: REST DAY
Everyday walking only, no specific distance
or intensity.
SATURDAY: REST DAY
Everyday walking only, no specific distance
or intensity.
SUNDAY: WALK 3
After two days of rest following ‘Walk 2’, it’s
time to complete the final challenge: Three or
more hours of continuous, steady walking on
a mix of hilly and flat terrain. You will need to
ensure you keep to an average pace of at
least 4kph. You should feel fully prepared,
strong and energised enough to really enjoy
this scenic walk. And why not plan a route
with a pub in the middle for a refueling stop?
You’ll have earned it! TS
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TOPSANTÉ 79
FITNESS | EVENTS
FIFE
2019
JANUARY
g
n
i
l
Fee
f it
AFTER
DARK
Looking for a challenge?
How about a five-mile trail
run…in the dark? The No Ego
Challenge will be held in the Dalby
Forest, North Yorkshire, and
combines narrow tracks and forest
trails. Bring your torch and prepare
to get muddy. Takes place on
January 26 from 6pm, entry
£13.75. Visit noego
challenge.com.
London Winter Run is back.
It’s the perfect motivation to
keep moving whatever the
weather! The 10K event will
take you through some of
the capital’s most historical
spots, complete with polar
bear hugs, hot chocolate
and a very pretty medal.
Event takes place Sunday,
February 3, entry costs
£40. Visit london
winterrun.co.uk.
What better way
to start your
year than giving
your fitness and
wellbeing a boost?
THE FIT LIST
OVictoria Park Races in London, are on
January 5, various distances, and prices
from £18. Visit runthrough.co.uk for all
the details.
OBath Skyline Races, are on January 13,
with various distances, prices from £5. Visit
relishrunningraces.com to find out more.
ODewsbury 10K challenge, takes place
on Sunday, February 3, entry from £18.
Visit dewsburyroadrunners.co.uk for
more information.
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PHOTOGRAPH: ADAM SMITH
t in a choice of 10 different classes
ouse’s first fitness and wellbeing
hich takes place on January 19.
he Balcaskie Estate, in Fife, the
nclude Hot House Yoga, aerial
umba, boxing and CrossFit. There
be healthy food demonstrations
s. Tickets from £12, visit
ite.co.uk and search ‘Bowhouse’.
Grand Canyon to Las Vegas Cycle
2 - 9 May 2020
24 Apr - 2 May 2020
Open to All
Women Only
Challenge yourself in the New Year!
For more info:
genesisresearchtrust.com/challenges
contact@genesisresearchtrust.com
020 7594 5937
Dalmatian Coast Cycle
12 - 20 October 2019
Women Only
Fine Fashion
Made in England
Shop online at
davidnieper.co.uk
Call for a catalogue
01773 83 6000
FITNESS | YOUR QUESTIONS
ASK THE
EXPERT
Your fitness questions answered…
Q +YQTMUJKHVUYJKEJOCMGUKVJCTFHQTOGVQƂPFENCUUGU
CVUWKVCDNGVKOGU*QYEQWNF+ƂVGZGTEKUGKPVQO[
unusual schedule? Lisa, 53
A
The key is having a routine for
sleep, healthy food and
movement to help you feel
good, and boost your immunity and
energy – it may help to write it all down.
For my clients who work shifts, we blend
a mixture of outdoor workouts so you
get some daylight, with home core,
strength and yoga sessions. This
combination will help strengthen your
posture, build muscle and boost mood.
Keeping it short and simple, either at the
end of your shift, or when you wake up
helps to establish a routine. If there is a
24-hour gym nearby and you like this
environment, it could be worth joining
and investing in a personal trainer
session once a month. This would give
you structure and accountability, which
can be tough with anti-social hours.
Another option is online workout plans,
and community groups. These offer
great support and advice, and even if
you are not online at the same time,
the feedback will be there for you when
you connect.
Q I have high blood pressur
Is there an exercise that
could help me manage this?
Jayney, 38
PHOTOGRAPHS: SHUTTERSTOCK.
A
Before starting any exercises, consult
your GP for an overall health check
and get their recommendations on
exercise, as the causes of each individual’s
high blood pressure vary, so the advice will
vary. Once you have done this, overall, regular
cardiovascular exercise is recommended, such
as daily walking and movement, with running,
swimming and cycling, depending on your
base fitness levels. Combined with this, light
weights, postural work, yoga, Pilates and
aerobics classes can all be beneficial. Things
to be more mindful of are high intensity HIIT
c ass s, s
t c
holding exercises (such as holding a squat
or plank), jumping from high to low exercises
(such as burpees), swinging weights (some
kettle bell movements) and lifting heavier
weights above your head. These can be built
up to, but this should be done with an
experienced trainer and progressive fitness
plan, depending on your medical parameters.
FITNESS EXPERT
Kim Ingleby is
a trainer and
confidence coach
(kimingleby.
co.uk).
GOT A
QUESTION FOR
OUR FITNESS
EXPERTS?
Email topsante.
talkback@kelsey.co.uk
TOPSANTÉ 83
BEAUTY
Embrace Veganuary from top to toe this month
with these vegan beauties.
GET COVERED
If your skin is
feeling in the winter
doldrums, perk it up
with Eco Cosmetics
CC Cream (£42.45,
pravera.co.uk). The
vegan, natural
formula does
everything you’d
expect from a CC
cream – covers up
uneven patches,
colour corrects and
imparts skin-loving
grape seed extract,
Q10 and hyaluronic
acid to keep your
skin looking plump
and smooth. It’s
available in two
shades and either
SPF30 or SPF50, plus
smells a bit like
tropical sun tan
lotion to
help you
dream of
warmer
days...
84 TOPSANTÉ
NATURAL HAIR
OF THE
BEST...
Whatever your hair
type, Italian
haircare range
Insight has it
covered with
products targeting
frizzy hair, coloured hair
and sensitive scalps – it
has 10 lines with the latest
being the Volumizing range.
The shampoo (£9.99, insight
professional.co.uk) contains
97 per cent naturally-derived
ingredients, including
ginseng and white nettle,
while the Hydrating Spray
is a leave-in conditioner
that doesn’t weigh down
your locks. The range is
vegan, affordable and
comes in sustainable
packaging!
vegan
hydrators
When your skin’s feeling
parched, quench it
with these drenchers.
Aussie brand Dr
Roebuck’s Icebergs
Hydrating Mask (£25,
spacenk.com) contains
red algae, hyaluronic
acid, cucumber and
camomile to help
skin absorb and retain
moisture. Leave on for
10-20 minutes before
washing off.
WORDS: NATALIE MILLMAN, PHOTOGRAPHS: GETTY IMAGES.
ALL MADE UP
In the past, finding well-formulated
vegan make-up has been a challenge –
beeswax is typically found in mascara and
lipstick to help it glide, and lipstick can also
contain lanolin and carmine (a red pigment
from beetles). Rest assured these two new fab
products are vegan but make no compromises:
Lavera Powerful Lashes Mascara (£14.90,
pravera.co.uk) curls, defines and volumises
with a gentle formula. Axiology Lipstick in
Enamor (£24, gloworganicbrighton.co.
uk) contains coconut, grape seed, and
sweet orange oils to moisturise lips
with a long-lasting pigment
derived from mineral powder
to lock in colour.
TopSanté PROMOTION
Natural beauty brand
Benecos has launched four
new nail polish colours in its
Happy Nails Collection
(£4.95, benecos.co.uk). They
are cruelty-free, vegan, up to
90 per cent natural, and are
free from eight harsh
ingredients. They also contain
nourishing biotin and
avocado oil.
Superdrug’s B. range
– all of it vegan and
affordable – is pretty
impressive, plus it’s
darn effective too.
Apply the new B
Hydrated Booster
(£9.99, superdrug.
com) on cleansed skin,
either separately or
mixed in to your
moisturiser, and
let the hyaluronic acid
tackle dry winter skin.
Pep up dry, tired skin
with a spritz of Made
By Coopers Rose
Divine Hydrating
FaceMist (£18,
madebycoopers.com),
a blend of rose,
orange blossom and
camomile waters. It
also contains rose
geranium and
frankincense essential
oils to calm skin.
T H E B E AU T Y O F
BATHING
Take inspiration from around the world by elevating your bathtime ritual.
I
N THE COLDEST AND
darkest of months, you can
reconnect with your body and
mind in the simplest of ways
– by taking a bath. ‘Bathing is
one of the most reassuring,
accessible, proven types of self-care,’
says spa and wellbeing expert
Suzanne Duckett, author of Bathe
(£16.99, Lagom). ‘It’s not just about
pampering though, balneotherapy –
the practice of bathing – has proven
health benefits. Being in the warmth
can improve circulation, help muscle
aches, support your nervous system,
reduce stress and anxiety, ease
coughs and colds, and can even help
to burn calories. Bathing really is a
magic bullet.’
It’s also an ancient ritual, one that
traditionally – from Roman baths to
Middle Eastern hammans – went
beyond mere cleansing to a social
activity that benefitted body and
spirit. We’re not suggesting you
invite your friends round to bathe,
but you can certainly transform
January into a month of indulgence.
86
TOPSANTÉ
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@TopSanteUK
BEAUT Y | BATHING
FRANCE TRY HEALING THALASSOTHERAPY
In the 19th century, French seaside towns
started to promote the concept of
thalassotherapy. The name comes from the
Greek word for sea, and it’s the ocean’s
rich bounty of minerals and trace
elements, such as magnesium, potassium,
calcium sulphates and sodium, that are
utilised in these treatments, alongside
marine ingredients such as seaweed, salt
and mud. ‘One of the easiest things you
can do is invest in seaweed powder – the
trace elements are ideal for muscle and
joint complaints,’ says Suzanne. Seaweed
has long been used to aid skin conditions
– French marine brand Thalgo’s
Micronised Marine Algae (£36, thalgo.co.
uk) contains three varieties of algae to
purify and soothe. Or mix things up by
pouring Epsom salts into your bath, as the
magnesium sulfate they contain helps
to relieve muscle pain. A 20-minute
soak in Dr Teal’s Pure Epsom Salt
Detoxify & Energize with Ginger &
Clay (£7.99, drteals.com) will not only
ease achey bits, but the ginger helps
energise. You can experiment with
different temperatures too. ‘Splashing
your skin with freezing water then
immersing yourself in a warm bath can
have spa-like benefits,’ says Suzanne.
Cleanse with Faith In Nature Hand Made
Soap With Wild Harvested Seaweed
(£1.99, faithinnature.co.uk) or use their
Seaweed & Citrus Body Wash (£5.45),
before rinsing and patting skin dry to help
it retain the minerals. Finally, slather on
Science et Mer Body Moisturizing Milk
With Seaweed (£22, scienceetmer.fr).
JAPAN: THE MEDITATIVE CLEANSE
WORDS: NATALIE MILLMAN. ILLUSTRATIONS: MELISSA BAILEY.
Bathing is an integral part of daily life in Japan – not just
for practical purposes, but to cleanse the mind too. ‘It’s a
very calm experience, where you meditate or simply focus
on a flickering tea light. A connection with nature is really
important in Japan,’ says Suzanne.
Cleansing is the essential first step. At an onsen
(a Japanese communal bathing facility) you would sit on
a stool and scrub before getting in
the tub. Follow the principle at
home with Tatcha Pure Exfoliating
Camellia Soap (£11.70, tatcha.com),
which is handcrafted in Kyoto, and
softly lathers up without stripping
your skin. Rinse, then prepare for a
soak by lighting Honest Skincare
Japanese Yuzu Candle (£30, honest
skincare.co.uk), a blend of essential
oils including the ancient Japanese
citrus fruit yuzu. Bathe in a tub
infused with Elemental Herbology
Wood Rejuvenation (£28,
elementalherbology.com) –
Japanese baths are traditionally
made out of cypress wood and this
aromatic bath oil contains wood
notes alongside lemongrass and
nutmeg to help clear your mind.
Finally, apply the velvety The Body
Shop Spa of the World Japanese
Camellia Cream (£25, thebodyshop.
com) to leave skin feeling super soft.
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TOPSANTÉ87
TURKEY: THE PURIFYING HAMMAM
While the history of the
hammam can be traced
pores, which will help clear
congestion. Massage in
FURTHER INFORMATION
For more bathtime inspiration
and products, see Suzanne’s
website lovetobathe.co.uk
ose petals: swirl in 50g milk
er, a handful of dried rose
s, and a couple of drops of
essential oil. Or try The
nic Pharmacy Cleoptra’s
Bath (£39.95, theorganic
acy.com), which contains
ic milk, rose petals and rose,
n and ylang ylang essential
To cleanse, Urban Veda
ing Body Wash (£12.99,
veda.com) continues the rose
e. Finally, rinse with cool
ter, and while damp, spritz
ith one of Aveda’s seven
Chakra Balancing Body Mists
– Chakra 4 Feel In Harmony
(£30, aveda.co.uk) is a blend
of sandalwood, mandarin
and palmarosa. TS
88
acebook.com/TopSanteMagazine
@TopSanteUK
I wanted maximum of the
best collagen in the smallest
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MAXINE LACEBY, FOUNDER
QAbsolute Collagen’s unique formula
is a powerful anti-ageing beauty
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QEach 10ml serving contains 8,000mg
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QAbsolute Collagen also
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use code Zante for 18% off
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REAL PEOPLE. REAL RESULTS.
BEAUT Y | FAVOURITE THINGS
MY SUPER 6
Sam Chapman, 40, one half of beauty vlogging sensation
PixiWoo, shares her tips on leading a happy, beautiful life…
5 ‘Colab Original
Dry Shampoo
(£3.49, boots.
com) is my go-to for
days when I want to
add a little texture
and body to my locks.
It’s easy to spritz on
and doesn’t show on
darker hair. As I don’t
like my hair to look
overly done, this
helps me achieve
that undone finish
in seconds.’
‘Walking is my
ultimate feelgood
activity. I love
being outdoors,
there’s something
about nature that
has an amazing
effect on your
wellbeing. I
especially enjoy
being out with
all the family in
Norwich at the
weekends.’
2
COMPILED BY CARLY HOBBS.
PHOTOGRAPHS: SHUTTERSTOCK.
‘I designed Real
Techniques brushes to
give affordable, quality
tools to make the most of
your make-up. The Real
Techniques Everyday
Essentials Set (£19.99,
boots.com) includes my pick
of the must-haves including a
Miracle Complexion Sponge to
give a smooth finish.’
‘Don’t
believe
everything you
see on social media
– people only post the
best picture of their
lives and you can’t
be brilliant at
everything.’
‘While acids sound scary, they can
actually be very kind to your skin.
Although I don’t use them in
every product, I do tend to use those
that contain the likes of lactic, glycolic
and hyaluronic acids. I am a big fan as
some are excellent exfoliants, and
others are great moisturisers.’
3
6
‘In terms of skincare,
Sunday Riley products
work really well for me.
I have dry skin so team up
Sunday Riley CEO Rapid Flash
Brightening Serum (£70,
cultbeauty.co.uk) and CEO
About Sam Chapman and Pixiwoo.com…
Make-up artist Sam created her YouTube channel and
social media feeds with sister Nic, and they have
millions of followers. ‘Someone asked me how to do a
smokey eye, so I filmed it and uploaded to YouTube.
Ten years later and here we are, still going.’
Visit Pixiwoo.com or find Sam (and Nic) on Twitter,
Instagram, YouTube and Facebook @Pixiwoos.
TOPSANTÉ 91
F BEAUTY
19
Discover what you’ll be putting
on your skin, your new favourite
colours, and which brands
will be appearing on your
bathroom shelf this year.
T
92
TOPSANTÉ
WORDS: SARAH COHEN. PHOTOGRPAHS: SHUTTERSTOCK; GETTY IMAGES
HE START OF A NEW YEAR
is the perfect time to think about
what you put on your skin, and
how you do your make-up and
hair – basically it’s time to get
excited about all the clever new
beauty treats that are coming your way!
Natural beauty – which has experienced a
boom in recent years, with natural brands
growing 16 per cent ahead of market growth –
is more than just a trend, and 2019 will bring
plenty of exciting advances. Plus, this year,
beauty brands will continue to find inspiration
from across the globe. ‘We are still looking to
Asia for trends, and Japanese beauty is leading
the way, as well as Australia,’ says Millie
Kendall, marketing director of BeautyMART.
‘As well as natural products, these regions are
bringing techniques such as Guasha [a form of
facial massage] and tools such as dermarollers
to the UK to make your skincare regime more
effective. Vegan beauty is still growing and this
will particularly be seen with make-up – so
look out for brands such as Jillian Dempsey,
RMS and Westman Atelier.’ All-in-all, it’s time
to get browsing!
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@TopSanteUK
BEAUT Y|TRENDS
Hail Cica: the
sensitive skin saviour
The skin-soothing medicinal herb
gotu kola or cica, will be in the
limelight this season, with a rise
in the number of ‘cica cream’
launches. ‘Cica is the hottest
ingredient coming out of Asia,’
says Millie. ‘We are just about to
launch a new range of Korean
skincare called It’s Skin Tiger
Cica while La Roche Posay,
Kiehl’s, and Lancôme are all
starting to incorporate the
ingredient. It’s used in Asia to
treat sensitive skin, and there’s
evidence that tigers in the wild
roll in it to help heal wounds.’
Try Erborian CC Créme SPF 25
(£38, feelunique.com).
Indoor pollution
protection
Products that protect your skin
from external aggressors have become
popular over the last few years and in 2019
brands are looking to save your skin from the
nasties that lurk inside your home and of
– the likes of blue light, dust and air
conditioning. The Payot Blue Techni
Liss range lessens the impact of
blue light on your skin in order to
allow cells to regenerate more easil
Try Payot Blue Techni Liss Jour
(£43.10, payot.com).
More love for J-Beauty
‘Japanese ingredients will stay at the forefront in
2019,’ says Theresa. ‘Expect tofu and jabara fruit
to emerge as ingredients to watch. Tofu is
packed with vitamins and is said to act as a
natural exfoliant, making it ideal for skin and
hair products.’ Jabara protects from free
radicals and boosts the production of
collagen. Try Beauty Pie Japanfusion Hydra
Prep Lotion (£25, beautypie.com), which
contains jabara extract.
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VEGAN
FRAGRANCE
Vegan beauty was
one of the success
stories of 2018 – sales
increased 38 per cent
between February
2017 and January
2018 and more
mainstream brands
offered vegan
ranges. This year, the
trend includes
perfume. ‘Vegan-friendly
fragrance will be the next
focus in 2019,’ says Theresa
Yee, beauty editor at trend
prediction agency WGSN.
‘There will also be more
demand from consumers for
transparent and honest
information about fragrance
ingredients and processes.’
Prosody London is a natural
collection of six scents – try
Prosody Neroli Nuance Eau
de Parfum (£135, prosody
london.com) for a light,
citrus fragrance with a warm
sandalwood base.
Get set
Setting powders get a revamp
this year, with formulas designed
to bring luminosity and keep your
make-up in place without a caked
finish. Look for light-reflecting
claims and skincare benefits to
ensure you’re getting the most
out of your powder. We love
Charlotte’s Genius Magic
Powder (£33, charlottetilbury.
com), which contains mica to help
perk up and brighten skin while
getting rid of any
unwanted shine.
TOPSANTÉ 93
The return
of oil
Silicones are commonly used in
beauty products – to give them ‘slip’
and help make them water-resistant
– but they have their critics so the industry is
turning to a more traditional alternative,
plant-based oil. ‘The use of oils to replace silicone is
going to bring beauty back to where we were in the
‘80s and ‘90s before we cheapened formulations,’
says Millie. ‘We are seeing a swing back to more
Cherry tones and blushed nudes are set to be big this
refined, well-sourced ingredients and
year with launches including Urban Decay’s Naked Cherry
Palette (£42, urbandecay.co.uk) and Huda Beauty The New
formulae.’ Try The High Oil by Ho Karan
Nude Eyeshadow Palette (£56, cultbeauty.co.uk). These
(£24.90, thisisbeautymart.com), a
versatile palettes contain a mix of matte and shimmer shades to
blend of hemp seed oil and
warm up neutral skin tones. Wary of wearing red tones on your
vitamin E to soothe
Cherry picking
?‘ h
in th ri ht t n
f h rr i k
’
vi
ri
t
BEAUT Y | TRENDS
WASTE NOT,
WANT NOT
‘Ingredients such as coffee
grounds, fruit waste and unused
beans are some of the discarded
materials that are beginning to
be turned into cosmetics,’ says
Theresa. ‘Reusing food waste
rather than using fresh food in
beauty will not only cut down
on waste going to landfill but
offer consumers a sustainable
product. The brand Fruu is using
discarded fruit waste in its lip
balms and by partnering with small
fruit farmers to source processed
fruit waste it helps support local
communities.’ Try Fruu Watermelon
Lip Balm (£3, fruuurskin.com), which
is infused with aloe vera to calm
and hydrate skin.
And relax!
Planet pleasers
Brands are looking to ensure their
packaging is as eco-friendly as
possible with innovations such as
product pouches, which use less
plastic and allow consumers to
squeeze out every last drop. Simple
has joined Yesto and The Body Shop
by launching Biodegradable
Cleansing Wipes (£4.39, tesco.com),
that are made from renewable plant
fibres and sustainable wood pulp, so
you can quickly remove your make-up
without harming the environment.
Sign up to our newsletter at topsante.co.uk
Sleep deprivation has a negative impact
on your skin, and this year, products that
promote sleep will be popular. Achieving
balance will also be important, with
products containing 2019’s star
ingredient gotu kola coming to the fore. It
contains saponins that not only improve
the appearance of your skin, but also help calm and
clear your mind and ease anxiety. So relax by
adding a few drops of The Natural Spa Factory
De:Stress Bath & Shower Oil with Gotu Kola
(£16.45, naturalspafactory.com) into running water
for a mentally and physically soothing soak. TS
TOPSANTÉ 95
SMILE AND SCRUB
Boost your mood and your skin with the NEOM
Great Day Body Scrub (£34, neomorganics.
com). Massage this mild exfoliator, which
contains wild mint, mandarin and six other pure
essential oils, onto dry or damp skin in circular
motions to soften and get your glow back.
SPARKLING SCENT Sniff out a happy-making
signature scent, such as Valeur Absolue Essentielle
Joie-Eclat EDP (£59, cultbeauty.co.uk). The 100 per
nic perfume contains sparkling
andarin and grapefruit. Plus, you’ll
tones in the bottle to help transmit
and positive energy as you spritz.
HELLO, HAPPY
For a double act that gives you
feelgood vibes, try the Scentered
I Want to Be Happy kit (£27.50, scentered.me).
Like sunshine tonics, the Be Happy Therapy Balm
(5g) and Travel Candle (85g), contain a natural
blend of grapefruit, green mandarin, lemon myrtle
and spearmint to brighten up your day.
MOOD
BOOSTERS
Bypass January blues with these beauties and put a spring in your step!
96 TOPSANTÉ
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@TopSanteUK
WORDS: LISA HAYNES. PHOTOGRAPH: TOM CRITCHELL.
BEAUTY TOOLKIT
BEAUT Y | WINTER BLUES-BUSTERS
ENERGY
BOOSTER
Sharpen your focus
on-the-go with the
Therapie Energy Lift
Rollerball (£38,
cultbeauty.co.uk). This
powerful revitalising
potion features sweet
basil, niaouli (a type of
tea tree) and lemon to
banish the January
fog. Use it for some
mindful breathing, or
swipe over pulse
points whenever you’re
in need of a lift.
Send your spirits soaring this winter by treating
yourself to some zingy bathtime treats
INVIGORATING SALTS More of a bath person? Add a sprinkle
of Neal’s Yard Remedies Seaweed & Arnica Bath Salts (£15.50,
nealsyardremedies.com) to your tub. These mineral-rich sea salt
crystals are infused with pure, organic juniper, lavender and pine
essential oils to turn bathtime into a revitalising treatment.
WAKE-UP CALL
On gloomy mornings, swap a sleepy soak
for a zingy body cleanse with the Natural
Spa Factory Re-Fresh Bath & Shower Oil
(£16.45, naturalspafactory.com). This
refreshing tonic contains gotu kola,
lemon peel, black pine, key lime and
rosemary to help kickstart your day
and lift your spirits.
GLOW GETTER Spray away a grey, l
complexion with Fresh Vitamin Nect
Glow Water (£19, fresh.com/uk). Wit
E and B5, plus lemon and orange fruit extracts, this
antioxidant mist is the ultimate pick-me-up.
Sign up to our newsletter at topsante.co.uk
TOPSANTÉ 97
Love your skin
every day
Daily collagen drinks,
capsules and skincare
formulated to boost skin
elasticity and reduce the
depth of fine lines and
wrinkles.
collagen experts
Use code 25TS to
Try it SAVE 25% off our
collagen supplements.
BEAUT Y | YOUR QUESTIONS
ASK THE
EXPERT
Your beauty questions answered…
Q PHOTOGRAPHS: GETTY IMAGES AND SHUTTERSTOCK.
0QY+oOKPO[ƂHVKGUFQGUKVNQQMDGVVGT
to wear more make-up, or less? What is
the best change I could make to the make-up
I wear? Claire, 52
A
fine lines and large pores for a
luminous, natural finish. Becca
Aqua Luminous Perfecting
Foundation (£32, cultbeauty.
com) provides light to
medium, dewy coverage.
The best change you can
make is to look at how you
apply your foundation, so try
Beautyblender (£17,
cultbeauty.com), which is
a magic sponge for a
flawless, airbrushed finish
to any complexion.
s we age, it’s better to
simplify our makeup
routine and avoid
products that do not look
natural on the skin. One of
them is powders, so opt
instead for liquid formulations
like Vapour’s Atmosphere
Luminous Foundation (£40,
naturisimo.com) which is
perfect for normal, dry and
sensitive skin and features
light reflective technology to
diminish the appearance of
Q Choose liquid
formulations for
a natural finish
BEAUTY EXPERT
Karen Sinclair-Drake
is an expert in natural
skincare (cosmetic
researchlab.com).
I have under-eye bags even if I get a good night’s sleep,
how can I tackle them? Lucie, 44
A
If you are sleeping well and still
have under-eye bags, you may be
experiencing water retention. Drink
enough water (your urine should look clear;
dark urine means you are dehydrated), and
avoid eating a lot of processed salt.
Lymphatic drainage could also be
beneficial. Check your area for licensed
therapists, sessions start from about £25
per hour. Chilled potato, cucumber,
camomile or green tea compresses work
well too. Apply in the morning for 15-20
minutes. Or try Laidbare Pack Your Bags
Lighten and Tighten Eye Cream (£7.99,
laidbareskincare.co.uk) to help reduce
puffiness and dark circles.
GOT A QUESTION FOR OUR BEAUTY EXPERTS?
Email topsante.talkback@kelsey.co.uk
TOPSANTÉ 99
FOOD & DRINK
Eats, treats, recipes and gadgets for a wholesome January.
KALE, BEAN
AND WINTER
ROOTS SOUP
Delicious and full of colour, this
soup is the perfect nourishment
during winter months when we
need lots of goodness to protect
ourselves from colds. Make it in big
batches so that you can freeze some
and use it throughout the week.
Serves 6.
1 Place a large, heavy-based saucepan
or flameproof casserole dish over a
low heat, pour in 3tbsp olive oil, then
add 3 peeled and cubed carrots, 3
peeled and cubed parsnips, 2 cubed
sticks of celery, 1 diced onion, 2tsp
finely chopped rosemary leaves and 3
crushed cloves of garlic. Season with
salt and pepper and stir well. Cover
the pan with a lid and leave the
vegetables to sweat for 15 mins,
stirring every 5 mins or so. Stir in 1
litre hot chicken or vegetable stock
and bring to the boil, then leave to
cook for 10-15 mins or until all the
vegetables are tender.
2 Transfer the soup to a food
processor, or use a hand blender, and
blitz to a smooth consistency.
3 Return the soup to the saucepan (if
necessary). Stir in 250g chopped
cavolo nero kale and 2x400g cans of
cannellini beans and cook for 3-4 mins
until the kale has wilted and the beans
have heated through. Taste and adjust
the seasoning.
4 Divide the soup between warmed
bowls and sprinkle with 50g Parmesan
shavings and 1tbsp finely chopped
rosemary leaves.
100 TOPSANTÉ
Clodagh’s Suppers: Suppers to
Celebrate the Seasons
by Clodagh McKenna, is
published by Kyle Books,
£20, kylebooks.co.uk.
Image credit: Dora Kazmierak
FOODIE STAR OF
THE MONTH
BEKO VACUUM BLENDER
(£199.99, ao.com)
Ever woken up in the morning to find
the smoothie you made the previous
evening looks a bit murky and has
separated? The Beko Vacuum Blender
eliminates this with its new technology.
The blender’s large chamber removes
all air before blending, which reduces
oxidisation. This means that the juice or
smoothie you make keeps its vibrant
colour, and remains as fresh as you
made it until the next day. It also retains
high levels of vitamins, antioxidants,
fibre and nutrients.
TASTE INSPIRATION: VEGAN EASY – 5 INGREDIENTS
(£15, waterstones.com)
If you’re trying out Veganuary and need some tips to
get going with the vegan approach, Veganeasy offers
quick and simple recipes to encourage your good
intentions. All the recipes include nutritional info and
guidance for anyone who is considering going vegan
long-term, plus every recipe is made with a maximum
of only five ingredients, so it’s easy to get started.
OF THE BEST...
smoothies
Get 2019 off to a nutrient-packed start with these delicious drinks.
deZ (£1.60, Boots.
om). AdeZ
pronounced ah-dez) is
delicious plant-based
airy-free smoothie,
lending seeds, fruit
ices and vitamins,
with no added
ugar. Available in a
ange of flavours
cluding Awesome
Oat, Strawberry
Banana, which
rovides 29 per cent
f your daily amount
f magnesium.
B-Fresh Berry Boss
Super Smoothie
+Active Cultures
(£1.99, Ocado.com).
The combination of the
pre and probiotics
in this nutrient-dense
smoothie helps to
support digestive
health naturally. It’s also
high in vitamin C and
full of antioxidants.
Each one is pressed,
blended and high
pressure processed so
it’s full of nutrients.
The Village Press
Smoothie (£2.50,
milkandmore.co.uk).
Milk & More has
added three new
Village Press Smoothies
to its range including
antioxidant-packed
Blueberry, Blackcurrant
and Cherry. Full of
vitamins and flavour,
they’re a tasty breakfast
accompaniment and a
great way to introduce
some freshly-squeezed
goodness into your day.
TOPSANTÉ 101
FOOD TO SU I T YOU
your
Those spices in your stor
take the flavour of your
they can give your
So treat yourself on a
a delicious, warming m
nutrients that will kee
VEGETABLE CHILLI
A lightly spiced dish with a colourful ran
of antioxidant-packed veg. This recipe
uses cannellini beans, but butter beans
would work well too.
Preparation time: 15 mins
Cooking time: 28 mins
Serves 4
Per serving: 216kcal, 5.6g fat – 0.9g saturat
– 30.3g carbs, 12.4g sugars, 6.5g protein,
9g fibre, 0.5g salt
102 TOPSANTÉ
i
.
3 Stir in the beans and courgette and simmer
for a further 5 mins.
4 Spoon into bowls and top with plain yogurt
and coriander leaves.
Facebook.com/TopSanteMagazine
PHOTOGRAPHS: ST
QOlive oil 2tbsp
QOnion 1, chopped
QRed chilli 1, deseeded and diced
QRed pepper 1, deseeded and cut
into chunks
QMild chilli powder 2tsp
QSweet potato 1 medium, peeled and cut
into chunks
QCarrot 1, peeled and cut into chunks
QCan of chopped tomatoes 400g
QHot vegetable stock 200ml
QCan of cannellini beans 400g, drained
QCourgette 1, cut into chunks
QCoriander leaves to serve
QNatural yogurt to serve
@TopSanteUK
FOOD | HEALTHY SPICES
ADVICE YOU
CAN TRUST
Christine Bailey is an
award-winning nutritionist,
chef and author. Visit
christinebailey.co.uk.
Sign up to our newsletter at topsante.co.uk
TOPSANTÉ 103
FOOD | HEALTHY SPICES
CHICKEN RAMEN
WITH GINGER
A warming dish that’s light and
packed with protein to keep you
energised. You can vary the
vegetables according to taste.
Preparation time: 15 mins
Cooking time: 35 mins
Serves 2
Per serving: 437kcal, 11.2g fat – 2g
saturates – 43.4g carbs, 4.6g sugars,
39g protein, 2.7g fibre, 3.1g salt
QChicken breast 200g
QOlive oil 1tbsp
QFresh ginger root 30g, peeled
and grated
QStar anise 1
QDried chilli flakes ½tsp
QChinese rice wine 1tbsp
QSoy sauce 2tbsp
QRice vinegar 2tbsp
QChicken stock 600ml
QBuckwheat or wholewheat
noodles 100g
QMange tout 100g, cut into bite-size
pieces
QSpring onions 2, chopped
QRocket leaves handful
QNori sheets to garnish
QCoriander leaves to garnish
QSesame seeds 2tsp
QFree range egg 1, soft boiled
1 Cut the chicken breasts into chunks.
2 Heat a pan and add the olive oil.
Add the chopped ging
and chilli flakes and coo
until fragrant. Add the
cook until lightly brown
3 Pour in the Chinese ri
sauce and rice vinegar
chicken stock and brin
a simmer.
4 Add the wholewheat
and cook for 4-5 mins,
almost cooked.
5 Add the mange tout,
onion, rocket leaves an
for a further minute.
6 Spoon into bowls an
nori sheets, coriander l
sesame seeds. Top eac
half a soft-boiled egg.
104 TOPSANTÉ
LTH
FITS:
r is well
or its ability
nausea. Just
nger can be
ective. Place
water and
r blend it
oothie.
ROAST CAULIFLOWER
AND SHALLOTS
WITH TURMERIC
A punchy vegetarian dish full of
flavour. Serve with a creamy yogurt
dressing.
Preparation time: 15 mins
Cooking time: 23 mins
Serves 2
Per serving: 255kcal, 12g fat – 2.1g
saturates – 22.2g carbs, 16.6g sugars,
11g protein, 6.9g fibre, 1.1g salt
QCauliflower 1 head
QOlive oil 2tbsp
QShallots 6, peeled and halved
QPinch of sea salt to taste
QBlack pepper to taste
QGarlic clove 1, crushed
QGround turmeric 1tsp
QWhite wine vinegar 1tsp
QMaple syrup 1tsp
QYogurt 100g
QLemon juice 2tsp
QTahini 1tsp
HEALTH
BENEFITS:
Curcumin is the
main active ingredient
in turmeric. It has great
anti-inflammatory effects.
Consuming it with black
pepper enhances its
absorption by 2,000
per cent.
1 Preheat the oven 200C/gas mark 6.
2 Slice the cauliflower lengthways
into thick steaks. Season with salt.
3 Heat half of the olive oil in a pan
and fry the shallots for 2 mins until
starting to colour. Remove and
place in a roasting tin. Add the
cauliflower steaks and fry over a
medium heat for 2 mins each side.
4 Put the steaks in the roasting tin
with the shallots. Mix together the
remaining oil with the salt and black
pepper, garlic, turmeric, vinegar and
maple syrup. Pour over the steaks
and toss them lightly to ensure they
are fully coated.
5 Place in the oven and cook for
15 mins until golden and tender.
6 Meanwhile, mix together the
yogurt, lemon juice and tahini in
a bowl.
7 Serve the cauliflower and shallots
with the yogurt dressing.
TOPSANTÉ 105
FOOD | HEALTHY SPICES
HEALTH
BENEFITS: Cloves
are the flower buds of
the evergreen clove tree.
They are rich in an array
of vitamins and minerals
including vitamin C,
which helps to
strengthen your
immune system.
BEEF CURRY WITH CLOVES
Slow cooking the beef creates a
delicious, flavoursome curry that’s
perfect for a midweek supper, and
the flavoursome spices make it so
aromatic. This can be made ahead
and reheated when needed.
Preparation time: 15 mins
Cooking time: 50 mins
Serves 4
Per serving: 289kcal, 11.5g fat – 4g
saturates – 10g carbs, 6g sugars, 34.8g
protein, 3g fibre, 0.9g salt
QOlive oil 1tbsp
QChuck or stewing steak 600g, cut
106 TOPSANTÉ
into 4cm cubes
QOnions 2, sliced
QGarlic cloves 3, crushed
QChilli powder ½tsp
QWhole cloves 6
QGround cloves ½tsp
QGround turmeric 1tsp
QGaram masala 2tsp
QSea salt ½tsp
QButternut squash 300g, cut
into cubes
QRed pepper 1, cut into chunks
QBeef stock 500ml
QCoriander leaves to garnish
QLime wedges to serve
QRice to serve
1 Heat the oil in a large pan over a
medium heat. Add the steak, in
batches, and fry for a few mins until
browned and then remove to a plate.
Add the onions to the same pan and
fry for 6 mins until light brown.
2 Add the garlic and return the meat to
the pan, along with all the spices and
salt. Stir well then toss in the squash
and red pepper with the stock.
3 Bring to a simmer, cover and cook
over a low heat for 40 mins until the
beef is tender.
4 Garnish with coriander leaves and
lime wedges to serve. Accompany with
some rice. TS
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@TopSanteUK
with Astaxanthin Nature’s Most Powerful Antioxidant
Combining 20% skin-boosting benefits of Vitamin C with
Astaxanthin, the latest superstar ingredient of the
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radiance – within just a few days of application.
Touting the dramatic effects this powerhouse of a
product produces, one online beauty blogger
described how she “absolutely noticed immediate
results in the first few days” adding that “this ‘3-day
promise’ is not a lie”.
Described as a “Facelift in a bottle”
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Rejuvenates skin to give a brighter and more even complexion
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✔ Deeply moisturises skin
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Proaura Cosmetics www.proaura.co.uk T: +44 0113 281 7711
(or not!)
Fancy trying vegan food? If not everyone in your household is
on board with the idea, make it easy on yourself with these tasty
plant-based recipes that all have simple tweaks for non-vegans.
108 TOPSANTÉ
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@TopSanteUK
FOOD | VIRTUALLY VEGAN
TIP: When looking for vegan sherry or wine,
it may say it on the label, but if in doubt check
the ingredients list for albumen, casein,
gelatine or isinglass, which are all non-vegan.
ALMOST PAELLA
This is one of those dishes that
tastes good straight from the pot
or reheated the next day.
Serves 4
Prep: 15 mins
Cooking: 25 mins
QOlive oil 1tbsp
QOnion 1, finely chopped
QGarlic cloves 2, finely chopped
QRed peppers 2, deseeded, diced
QSaffron strands a pinch
QSweet, mild paprika 2tsp
QBasmati rice 200g
QVegan sherry or white wine 200ml
QHot vegetable stock 500ml
QThyme stalks a few
QFrozen sweetcorn kernels 100g,
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defrosted and soaked in boiling
water for 4 mins then drained
QFrozen broad beans 100g,
defrosted and soaked in boiling
water for 4 mins, then drained
QCherry tomatoes 10, halved
QFlatleaf parsley leaves handful,
finely chopped
QSea salt and ground black pepper
QLemon wedges, to serve
1 Heat the oil in a large, shallow pan.
Add the onion, season with salt and
pepper and cook for 2-3 mins until
beginning to soften. Stir in the garlic
and cook for a few seconds, then add
the peppers and cook for 2-3 mins,
stirring occasionally and being careful
that the garlic doesn’t burn.
2 Stir in the saffron and paprika and
cook for a few seconds, then stir in the
rice until it is coated in the flavourings.
Raise the heat and add the sherry or
wine and let it bubble for a minute or
so. Pour in the stock, keep it bubbling
a little longer, then turn the heat
down to a simmer and cook for about
20 mins until the rice is almost tender
and has absorbed a lot of the liquid.
3 Add the thyme, sweetcorn, beans
and tomatoes, and stir. Taste and
season more if needed. Scatter parsley
over and serve with lemon wedges.
FOR NON-VEGANS... Top the
finished dish with some large
shell-on cooked prawns to make this
a more traditional paella.
TOPSANTÉ 109
SWEET POTATO
GOULASH WITH
CARAWAY
This is more like a stew than the
Hungarian-style goulash, which is
more of a soupy dish.
Serves 4
Prep: 20 mins
Cooking: 1 hour
MUSHROOM RAGU WITH
HOME-MADE PAPPARDELLE
Dried pasta is usually egg-free,
but it’s nice to make your own.
Serves 4
Prep: 40 mins
Cooking: 1½ hours
QOlive oil 1tbsp
QOnion 1, finely chopped
QGarlic cloves 2, finely chopped
QRosemary stalks a few, leaves
finely chopped
QChestnut mushrooms 200g,
finely chopped
QDried porcini mushrooms
2tbsp, soaked in water for 30 mins
QRed wine 150ml
QPassata 500ml
QParsley leaves 1 handful, finely
chopped, to garnish
QSea salt and black pepper
For the pasta:
QPasta ‘00’ flour 400g, sifted
QOlive oil 2tbsp
1 Heat the oil in a large pan. Add
the onion, season and cook for 2-3
mins. Stir in the garlic and cook for
a minute more. Add the rosemary
110 TOPSANTÉ
and mushrooms, turn to coat and
cook for 3-4 mins.
2 Drain the porcini, straining and
reserving the juice, chop finely and
add to the pot. Raise the heat, add
the wine and bubble for 2 mins.
Add the porcini water, passata and
500ml of hot water from the kettle.
Bring to boil, then simmer with the
lid partially on for about 1 hour,
stirring occasionally and topping
up with hot water when needed.
3 Put the pasta flour in a large
bowl and add a pinch of salt. Make
a well and slowly trickle in 200ml
warm water and the oil, pulling in
the flour as you go. Mix until it
comes together as a dough. Knead
for 10 mins. Cover and leave to
rest for 10 mins, then knead again.
Roll out and slice into ribbons.
4 Boiling the pasta in salted water
for 3-4 mins, then drain well. Toss
the pasta with the ragu, then
sprinkle with parsley to serve.
FOR NON-VEGANS...
Finish with a handful of grated
Parmesan cheese.
QSweet potatoes 500g, peeled
and cubed
QOlive oil 2tbsp
QPlain flour 1tbsp
QSmoked paprika 1tbsp, plus extra
for topping
QOnion 1, finely chopped
QGarlic cloves 2, finely chopped
QCaraway seeds 2tsp
QCelery stalks 2, diced
QCarrots 2, peeled and diced
QRed pepper 1, deseeded and
finely diced
QGreen pepper 1, deseeded
and roughly chopped
QWhite wine vinegar 2tbsp
QChopped tomatoes 400g can
QFlatleaf parsley leaves handful,
finely chopped, to garnish
QSea salt and freshly ground black
pepper
For the sour cream:
QSilken tofu 350g pack
QLemon 1, juiced
QRice vinegar splash
1 Preheat the oven to 200C/gas 6.
2 Toss the sweet potatoes with half of
the oil, season with sea salt and freshly
ground pepper, then toss with the
flour and paprika. Put them in a
roasting pan and roast for about 20
mins, or until tender.
3 Heat the remaining oil in a large,
heavy-based pan. Add the onion,
season with salt and pepper and cook
for 2-3 mins until beginning to soften.
Stir in the garlic, caraway seeds,
celery, carrots and red pepper and
cook on low heat for 10-15 mins, then
stir in the green pepper and cook for
5 mins more.
4 Raise the heat, add the vinegar and
bubble until evaporated, then tip in
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FOOD | VIRTUALLY VEGAN
the tomatoes and three cans of hot
water. Bring to the boil, then reduce to
a bubbling simmer and cook for about
15 mins. Stir in the sweet potatoes,
taste and season the mixture some
more if needed.
5 While the goulash is cooking, put
the silken tofu, lemon juice, rice
vinegar and a pinch of salt in a blender
and blitz until combined to create a
‘sour cream’. Taste and add some
more salt or lemon juice if needed.
6 To serve, ladle the goulash into
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The vinegar gives
this dish a fabulous
sourness, and
roasting the
potatoes adds huge
depth of flavour
shallow bowls, scatter the parsley over
the top and serve with rice, and a
spoonful of the ‘sour cream’ along
with a sprinkle of paprika.
FOR NON-VEGANS...
Beef is the obvious ingredient to
add if you are making some for
meat-eaters. Fry up 450g of beef
skirt, roughly chopped, and add it
to the carrot and celery mix. It may
need a longer cooking time until the
beef is fork tender.
TOPSANTÉ 111
From
£1,999
22-30 June 2019
IAN HOLIDAY WITH
DIET & FITNESS EXPERT ROSEMARY CONLEY
Enjoy a fantastic week of fun and fitness with Rosemary in the exclusive
Austrian mountain resort of Lech and stay in a sumptuous 4-star superior hotel!
THE HOLIDAY
Next summer Rosemary, along with fitness expert
Mary Morris, will be personally hosting a fantastic
activity holiday. Packed with fun, the trip is ideal
for all ages, levels of fitness and anyone on their
own. With many planned activities the week has
something for everyone, but there’s absolutely no
pressure to join in everything if you choose not to.
INCLUDED IN YOUR HOLIDAY
Guided mountain and meadow walks
Motivational talks and exercise classes
by Rosemary and Mary
Specially prepared low fat and
delicious gourmet meals
Champagne cable car ride
An evening watching traditional
Tyrolean dancing
Trout fishing
And much, much more!
Holiday organised by Rosemary Conley Enterprises
This holiday is fully ABTA and ATOL Bonded
THE HOTEL
You’ll stay on a half board basis in the
luxurious hotel Der Berghof. This stunning
family-run hotel with exquisite decor and
fabulous facilities includes a luxurious spa
area, gourmet restaurant and beautifully
furnished bedrooms. Surrounded by the
breathtaking mountain scenery of Austria’s
Arlberg, this hotel is truly spectactular
inside and out. What more could you
want for a week of activity, relaxation
and fun? For more information visit
www.rosemaryconleyenterprises.com/austria
or send for a brochure.
To request a brochure please email
office@rosemaryconleyenterprises.com
or call 01530 249396
FOOD | VIRTUALLY VEGAN
Extracted from
Virtually Vegan ©
Heather Whinney
2018 published
by Nourish Books,
London, paperback
£20. Commissioned
photography by
William Shaw.
BUBBLE & SQUEAK CAKES WITH PICKLED BEETROOT
These fritters are super-easy, and so
good for using up leftovers. You can
grate fresh horseradish into the
potato when it is in season,
otherwise use mustard or even
wasabi. If you are using raw
beetroot, you’ll need to roast it
before pickling, so cook it at
180C/gas 4 for 1 hour, or until
tender, then peel before use.
Serves 4-6 (makes 10-12)
Prep: 20 mins
Cooking: 30 mins
QPotatoes 1kg
QSunflower spread 2tbsp
QAlmond milk 100ml
QSavoy cabbage ½, shredded
QDijon mustard or a grating of fresh
horseradish or wasabi 1-2tsp
QPlain flour 1-2tbsp
QSea salt and freshly ground
black pepper
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QOlive oil, for cooking
For the pickled beetroot:
QBeetroot 4, cooked as above, or use
ready-cooked non-pickled beetroot
QRice vinegar 2tbsp
QCaster sugar 1-2tsp
QStar anise 1
1 Put the potatoes in a pan of salted
water and bring to the boil, then turn
the heat down and simmer for about
20 mins, or until fork tender. Drain
well, then return them to the pan and
let them dry out a little. Add the
sunflower spread and mash well, then
add the milk and mash again until
there are no lumps. Season well.
2 While the potatoes are cooking,
steam the cabbage for about 5 mins
until just tender, then remove from the
heat and leave to cool.
3 Mix the potato and cabbage
together, then mix in the mustard or
horseradish or wasabi and adjust the
seasoning to taste. Scoop up a handful
of the mixture and roll into a ball, then
flatten into a patty. Repeat until you
have used all the mixture to make
about 12 patties. Tip the flour onto a
plate and lightly coat each one. Put in
the refrigerator to chill.
4 Slice the cooked beetroot and put it
in a non-metallic bowl. Mix the vinegar
with the sugar, season with salt and
pepper, then pour this over the
beetroot and add the star anise. Leave
to one side for the flavours to mingle.
5 Heat a little oil in a pan, add a few
cakes at a time and cook for 2-3 mins
each side, or until golden and crisp,
adding a little oil as you need it. Pile
them high and serve with the beetroot.
FOR NON-VEGANS... Serve the
cakes topped with a poached egg
and some tasty bacon on the side, or
try it with some crisply fried slices of
black pudding or haggis. TS
TOPSANTÉ 113
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ASK THE
EXPERT
Your nutrition questions answered…
Q I’ve been using my slow cooker a lot
in the colder weather. Does cooking
food this way diminish the nutritional
content of the food? Vivienne, 58
A
The truth is that
there aren’t any
studies which
provide a definitive answer
to your question, and
I suspect it’s a matter of
‘swings and roundabouts’.
While research shows that
for some vitamins and
minerals, including B group
vitamins, vitamin C and
potassium, the longer
vegetables are cooked the
greater the loss will be, we
also know that other
beneficial components
found in vegetables, such
as betacarotene in carrots
and lycopene in tomatoes,
become more available
when vegetables are
cooked for longer. The best
advice is to serve whatever
you cook in your slow
cooker with a side dish of
steamed green veg – that
way you get the best of
both worlds.
NUTRITION
EXPERT
Fiona Hunter is
a nutritionist for
Healthspan
(fionahunternutrition.co.uk).
Q I want to lose weight this
year, and I plan to go on a
calorie-controlled diet. Should I be
taking supplements? Julie 47
A
Yes, definitely, restricting your calorie
intake makes it more difficult to get all the
vitamins and minerals you need, so taking
a multivitamin and mineral supplement is a good
idea. Choose an A-Z, which provides 100 per cent
(at least!) of the nutrient reference intake or
recommended daily amount. Some foods such as
oily fish are high in calories, which means they are
not usually included in weight-loss diets but they
provide important nutrients like omega-3 fats,
which can be hard to get from other foods so it is
also worth taking a fish oil supplement. Low
calorie diets can also make it difficult to get the
recommended amount of fibre in your diet so
include beans, pulses and vegetables in your
meals to make sure you get enough.
GOT A QUESTION FOR OUR
NUTRITION EXPERTS?
Email topsante.talkback@kelsey.co.uk
TOPSANTÉ 115
Just for YOU!
Treat yourself with our giveaways worth more than £1,735
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Our winner will enjoy a luxury Two
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Visit wybostonlakes.co.uk for
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Top Santé readers can get a
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Night Time Out package, visit
yspa.co.uk/spa-days-stays/
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116 TOPSANTÉ
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TOPSANTÉ 117
Loving the
HEALTHY LIFE
Discover how readers are making the most of our top tips and articles,
as well as sharing some of their best wellbeing tricks and finds.
STAR
LETTER
CK IN THE OPEN AIR
ur ‘Cool runnings’ article in this
vember’s issue was the perfect
piration I needed to get myself
ercising outside again. I started
ning outdoors this spring and
every intention of making it a
und habit. However, as autumn
ntions faded and I only ran at the
gym. But there is something special about running
outdoors that goes beyond the physical, it’s the
connection with life it brings, such as saying ‘Hi’ as I
pass fellow runners, cyclists or dog walkers and your
article was a great reminder of what I’d been
missing. I’m ready to get out again, so thank you!
Crystal Golden-Hann
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and Luxury Body Oil worth more than £100 from
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skincare brand for those who take a holistic
approach to life. Please also consider joining our
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YES! PETS ARE SO GOOD FOR US
Your article ‘The power
of pets’ (November 2018)
resonated with me. I
went through a divorce
last year and didn’t like
how empty my house
felt, so decided to get a
rescue dog for company.
I believe that coming
home to my new friend
Molly every day really
lifted my mood, I no
longer felt alone at home
and getting outside early
for walkies has made me
feel more productive and
energised. I completely
agree with you that pets
can give your serotonin
levels a boost!
Livvie Macdonald,
by email
I was shocked when I saw the
headline ‘Cannabis oil explained’ on
the cover of the November issue of
Top Santé – I (wrongly) thought it
was illegal! I’m glad you
wrote about it though,
because I feel much better
informed on the subject
now, thank you for
opening my eyes!
Gillian Brennan, by email
118 TOPSANTÉ
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@TopSanteUK
LETTERS | YOUR VIEWS
COMPILED BY VICKY HACKNEY-WILLIAMS. PHOTOG
My two teenage sons live at home with me, and their
constant music drives me to distraction. Flicking
through last month’s Top Santé I read that constant
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TOPSANTÉ 119
ENJOYED RE ADING
Discover more great health, fitness, nutrition and
beauty advice in the February issue, including…
Turn back
the clock and
get thicker,
healthier
hair
IT’S GOOD
TO BE KIND
Discover why being
good to others
is great for
you
?
FEEL
THE
LOVE!
It’s time to give yourself
some much-needed TLC...
LOOK AFTER
YOUR HEART
AND FEEL YOUNGER!
O How to lower your heart age
O Discover food and drink to
reduce your cholesterol
r friends protect
ur ticker
EVERYTHING
YOU NEED TO
KNOW TO KEEP
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PHOTOGRAPH: GETTY IMAGES.
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HEALTH | CELEBRIT Y INTERVIEW
I’ve always loved fitness –
it’s everything to me. I was
known as the sporty one at
school, and it was a big part
of my identity. I’ve done
something active every day of
my life since I was 10. It’s
possible that my schoolwork
suffered as a result!
Marathon… although I didn’t
love it while I was doing it,
that came later! I love pretty
much every sport – I’d like to
try hockey again, and I did a
half Ironman in 2016.
My husband Steve
[Backshall] got me into
kayaking as it’s similar to
rowing, and we went 125
miles for charity in 2016. We
have a big, extremely stable,
red canoe, and I love going
out in it with Logan strapped
to my chest. That’s one of my
favourite ways to spend the
weekend as a family.
Indoor rowing is perfect
for new mums – it helps me
to fit exercise into my day.
Running and cycling are
quite time consuming, but
you can do 10 or 20 minutes
on a rowing machine and get
a full body workout and burn
a lot of calories. Plus some
babies will even fall aslee to
the sound of it!
I’m now workin
British Rowing o
campaign called
#SheRows. We’r
get 10,000 more
indoor rowing by
really is a workout
anybody can do –
in a gym. The ind
machine was a bi
my training for th
Olympics and Wo
Championships,
I like to use it to st
and active now I
less time to exerci
Running was my
love, but I’m no
cautious about t
it puts on my joi
said, I absolutely l
running the Lond
122
TOPSANTÉ
MY LIFE IN HEALTH
He n
I’ve dabbled in yoga, but
I’m one of those people who
prefers to sweat at the gym.
However, I find meditative
breathing exercises helpful
for dealing with nerves
around competitions.
Steve is the better cook,
but I do more of it as I
have more time at the
moment. Breakfasts with
e s and avocado are my
n’t
it. I
ay.
’t
hat’s
the
s been
when I
early.
ts is
h SPF.
ach
n
I’m
now.
an
paign
pSanteUK
WORDS: LIZZY DENING. PHOTOGRAPHS: SHUTTERSTOCK AND GETTY IMAGES.
I feel exercise makes me a
better mum. In some ways
working out has become
easier since having my baby,
Logan, last July. In one way
it’s harder to find the time,
but I’m now really motivated
to do some training if he falls
asleep for a few minutes. I
treat it more as exercise
rather than specific training.
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