Health And Wellbeing Magazine This magazine is aimed mainly at women; it can be described as your personal fitness coach. Bodyfit magazine contains ideas on how to improve your workout routine and how to gain better results. It will also provide healthy ways for readers to manage their weight without resorting to any strange or dangerous diets. It will often suggest new exercises that readers can perform without needing the gym

1. LIVE WELL EAT WELL MOVE WELL FEEL WELL
LOOK WELL
AUG 2021
AUG 21 £4.99
ALESHA
DIXON
EAT TO BEAT
BURNOUT
PLUS! GET WELL WITH Andrea McLean • Amanda Byram • Caroline Barnes • Kristoph Thompson
Fitter in her 40s
and loving it
STARTYOUR
GOODNIGHT’S
SLEEPPLAN
Take our survey
on pg 129
50WAYS TO
AGE WELL
YESYOUCAN!
LOOK
&FEEL
YOUNGER
4 QUICK WELLNESS WINS IN THE GARDEN 4 MAKE YOUR OWN GRATITUDE JOURNAL
4 BEST UK COASTAL WALKS TO EXPLORE 4 SHORTCUTS TO SUPER HYDRATED SKIN
MORE JOY NOW
YOUR
HAPPIEST
SUMMER
EVER
Boost energy and get
back to your best
How to change
your outlook
and your life
Say Yes
To Success!
TASTY SUMMER
TREATS TO
INDULGE IN

3. Editor’s Letter
HOLLY TREACY
VG Vegan
V Vegetarian
DF Dairy-free
GF Gluten-free
SF Sugar-free
NUTRITION KEYS
H
ello and welcome to the August issue
of Health & Wellbeing and have we
got an exciting issue for you! First off,
have you had a chance to tune into
our new podcast, Walk To Wellbeing? Check our
guests such as our fabulous columnists Amanda and
Andrea and many more. Next up, we didn’t think
we were giving you enough H&W love, so we’ve got
32 extra pages of wonderful advice and entertainment
– we hope you enjoy our new sections of the mag. Thirdly,
the time has finally come for us to reveal our H&W award winners, so on the
15th July, we’ll be hosting a fantastic virtual ceremony and you’re all invited!
Head to page 124 to find out how to sign up.
And finally, I’m so proud to announce our amazing cover star this month is
the fabulous Alesha Dixon. If you flick to page 26, you can read her full interview
and discover her life lessons she’s shared with us, including her outlook on
ageing: “With every year you get older, you’re lucky to be alive. I’ve got wisdom
and experience that I didn’t have 20 years ago. There’s so much to be thankful
for and I want to keep feeling like this when I’m 50 and 60.”
And in the spirit of healthy ageing, we’ve dedicated our 10-page special
to living your healthiest you. Head over to
page 79 where you’ll find 50 amazing tips
to look after your body and mind and
keep you feeling your absolute best.
I’m personally embracing every
new line and silver hair, because
what a privilege it is to be living
and growing into this version
of myself – here’s to owning
our experience with pride and
embracing our future selves
in the finest health.
Holly
Vicky,
Deputy editor
“As the H&W team knows, I love
craft – it‘s definitely something that’s
got me through the many lockdowns.
That’s why I can‘t wait to make my
very own gratitude journal, following
the steps over on page 38!”
Stacey,
Senior content writer
”Does your current routine need
a bit of a refresh? On page 11,
our feature Routine vs Regime will
help you find the spark in your
everyday, and might even inspire
you to form new habits.”
Daniella,
Editorial assistant
”Take it from the experts: gruelling
exercise won’t help you to feel good
about yourself. Turn to page 59
find out how you can still achieve
your goals with a balanced, kinder
approach to your training.”
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3
Health & Wellbeing

4. Contents
August
2021
Start well
7 HEALTHY HOTLIST
A bite-size look at what's
trending in the world of wellness
8 CLEAN UP YOUR ACT
H&W uncovers the antibacterial beauty trend
Live well
11 IS IT TIME TO
REVAMP YOUR ROUTINE?
These are the tools you need
to switch up your daily schedule
14 7 WAYS TO BECOME
A BETTER LISTENER
Fine-tune your skills to help your relationships soar
18 ANDREA MCLEAN
Our columnist and founder of This
Girl is on Fire reveals how she
tries to find balance in her life
22 YES YOU CAN!
Advice from the experts on how
to change your outlook on life
26 ALESHA DIXON
Our cover star talks the power of
parenthood and why consistency is key
Create joy
34 HORTICULTURAL
HACKS FOR INNER GROWTH
Proof that you don’t need to spend
hours in the garden to reap the benefits
36 9 WAYS
WITH COURGETTES
Family-friendly recipes to enjoy this season
38 SEW SOME GRATITUDE
Stitch your own journal in a jiffy with
craft pro Corinne Bradd’s step-by-step guide
26
ON THE COVER
P
40 WEL L N E S S WA N DERL
U
S
T
Travel well
40 WELLNESS WANDERLUST
Cultivate some holiday happiness
with these post-lockdown settings
Eat well
43 POWER UP YOUR PLATE
Nutritionist Rosie Millen shares
her top foods to beat burnout
51 TREAT YOURSELF
TO A SWEETER SUMMER
Round off a day spent in the sun with
lighter-style desserts from Slimming World
56 3 WAYS WITH TOFU
A selection of tasty recipes
using this versatile veggie hero
Move well
59 OVERTRAINING:
A DANGEROUS GAME
The experts reveal what happens
when you hit your workouts too hard
62 HOW TO DO
THE PERFECT SQUAT
Become a master of the move with
resident PT Kristoph Thompson's tips
64 JUMP TO IT
Here’s why skipping could make a
great addition to your workout routine
Walk well
70 GET SOME VITAMIN SEA
The science behind why walking near
to the coast can give your health a boost
73 WALK TO
WELLBEING PODCAST
Take control of your health, one step at
a time with our guests' wellness journeys
74 STEP YOUR WAY
TO GOOD HEALTH
Walk away from the stresses of
daily life by getting your boots on
51
124
4
Health & Wellbeing

5. Become a
subscriber
this month
and receive three issues for £9.99!
For details, turn to page 30.
SUBSCRIBE TODAY
Get us on your phone! Our
digital editions are only £2.99
on Apple Newsstand
COVER: Alesha Dixon
CREDIT: NobleBlu, photography by Claire Harrison
NEXT ISSUE ON SALE: 5th August 2021
In every issue
132 WHAT HAPPENS
WHEN...I SOCIALISE?
This is what goes on when
you interact with friends and family
144 10 WELLNESS WINS
Bolster your health and wellbeing with
these tips to hook onto your daily practice
145 GET SOCIAL WITH US
Keep up with us over
on Facebook and Instagram
146 FINAL SAY
We sat down with celebrity make-up artist
Caroline Barnes to find out her skincare go-tos
and the advice she’d give to her younger self
Your
healthiest you
80 FOOD FOR THOUGHT
Pile up your plate with youth-boosting bites
82 MAKE A MOVE
Keep your body young and
active with these workout tips
84 STAY HAPPY,
STAY YOUNG
Consider these other factors
to boost your wellbeing
86 HEALTH HACKS
TO AGE WELL
Use this knowledge to feel
your best inside and out
88 GLOW GETTER
Discover the top 10 ingredients
you need for radiant skin
Look well
91 15 WAYS TO KEEP
YOUR SKIN HYDRATED
Quench your complexion’s
thirst with these expert tips
94 SOLE MATES
Our selection of the best footwear to
keep you supported and comfortable
108 AMANDA BYRAM
Our wellness guru shares her
ways to a summer of relaxation
Feel well
111 IS A MINDFUL
MENOPAUSE RIGHT FOR YOU?
Find out how to embrace this
stage of your life instead of fearing it
116 YOUR GUIDE TO
A HEALTHY HOLIDAY
These tips will help you stay
well while on your travels
121 HOW TO BE
MORE SELFISH
Learn how taking time for yourself
will benefit you, and others
124 THE HEALTH &
WELLBEING AWARDS 2021
Have your say and help us
celebrate the wellness heroes!
129 HOW ARE YOU SLEEPING?
We’re delving into the land of nod
with our Sleep Stories campaign
133 DOCTOR’S CLINIC
Midwife Marley shares her tips
for the best post-partum health
134 “I WALKED BACK
TO WELLNESS”
One inspiring woman shares her story on
how walking helped shape her outlook on life
137 LIVING WITH DEMENTIA
Learn more about what life is like
living with early onset dementia
142 “BECOMING A DOG
OWNER SAVED MY LIFE”
Find out how exercise and daily
walks turned this woman's life around
121
5
Health & Wellbeing

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7. A bite-size look at what’s trending
in the world of wellness
THE HEALTHY
HOTLIST
WHY YOU SHOULD KNOW
ABOUT…CHARCOAL
As something that’s key to lighting
a barbecue, you might be surprised
to know that charcoal is a handy ingredient
to have in your bathroom cupboard.
Helping to deeply cleanse and purify your
skin, charcoal is known for its detoxification
properties to those in the skincare game.
The caveat? It’s better to use it on oily
skin, because the charcoal reduces the
amount of oil within your pores, explains
Bianca Estelle, a skin specialist and medical
aesthetician (biancaestelleaesthetics.com).
“Charcoal is largely found in face masks,
both the peel-off variety and the clay kind.
Make sure you don’t overdo it by applying
the former every day and instead, stick
to gentle products to reveal clearer,
smoother skin. At bea Skincare, charcoal
is in the Vitamin Infused Konjac Sponges
[£24, bea-skincare.com] to help
maintain your skin’s normal pH levels
and protect its natural lipid barrier.”
Exfoliating Scalp Brush
£8, helloklean.co.uk
Hello Klean’s hand-held
Exfoliating Scalp Brush
sloughs away the dead
skin cells and stimulates
the scalp. Designed with
an easy-grip handle and
super-soft bristles, it
allows for a gentle scalp
massage without irritation.
Whether you have straight,
curly or coily hair,
it’s suitable for all.
DON’T SWEAT IT
Summer is here, which means you can pass
off a sweaty brow for that good ol’ summer
glow instead, but we’ll have you know that
sweating can provide some great benefits.
Laurie Hooper at The Natural Deodorant Co.
explains them and the reasons behind more
of us choosing natural alternatives.
USE YOUR HEAD
“Until recently, natural deodorant was a bit
like antiperspirants’ less-cute best friend. It
wasn’t as long-lasting or effective, and most
people wouldn’t consider trying it. Hygiene
remains essential for the majority of people,
but there’s now an increasing interest in
health and wellbeing, which has been
further emphasised during the pandemic.”
“Sweating plays an important role in helping
your body to regulate its temperature,
eliminate toxins and maintain the balance of
salt levels. As a general rule, antiperspirant
uses aluminum salts to stop sweat from
leaving your pores and deodorant acts as an
antibacterial on your skin’s outer layers.
It stops the bacteria in your perspiration from
smelling, often by killing the bacteria
or neutralising the odour.”
“Natural deodorants have become a popular
choice. They are effective immediately after
application, whereas antiperspirant doesn’t
start working until a few hours later, which is
why you’re told to apply antiperspirant right
before going to bed, so you’re protected in
the morning. They also don’t tend to leave
any powdery marks on clothes.” You can find
out more about The Natural Deodorant
Co.’s products at naturaldeoco.com
Westlab Soothing
Dead Sea Salt,
£4.99, boots.com
Helping to soften and
soothe, these salts are
the perfect companion to
your shampoo to ensure
a healthy and flake-free
scalp. Specifically designed
to alleviate pesky itches,
the salts create a gentle
abrasive, which buffs away
dead layers of skin and
rebalances your scalp.
Scalp Coconut and
Guava Hair Scrub,
£12.99, vitacoco.co.uk
This anti-dandruff scalp
scrub features natural
particles of walnut, coconut
shell powder and pineapple
extract to help gently
exfoliate a flaky scalp.
The coconut water
and guava make a dream
team, leaving your hair
and scalp feeling
instantly refreshed.
7
Health & Wellbeing
START WELL

8. 8
Health & Wellbeing
SUPPLY AND COMMAND
You’ve got to hand it to the beauty industry.
It’s certainly capable of listening to what the
people want when it comes to the products we
use on a daily basis, whether it’s a cruelty-free SPF
or multipurpose treatments that mean more bang
for your buck. This time, it’s all about having your
products work in harmony with your skin, leading
to a less-is-more approach, but why are more
brands heading this way? “They’re becoming
more aware of toxins and how harmful they are
to your skin, as they’ve been linked to many side
effects, such as rosacea, psoriasis, eczema and
pigmentation,” says celebrity facialist and skincare
expert, Lisa Harris (lisaharrisksinscience.co.uk).
Although not a new beauty breakthrough, it’s
become more popular in the last 12 months
and could be down to consumers demanding
more insights into what their products contain.
“Aside from COVID-19 and a big focus towards
the impact of viruses, there are other factors
that we’re more aware of that hinder your skin’s
performance and health,” says Sarah Jayne-
Tipper, skincare specialist and training director
for Pure Swiss Aesthetics (pureswissaesthetics.
com). “These are stress, poor diet and gut health,
R
esponding to a world
where bacteria and
germs are strictly
not welcome, the
antibacterial beauty boom
means big things for optimising
skin health. With more
emphasis on having a solid
skincare regime than ever
(thanks a lot, ‘maskne’), there
is cause for concern for those
who suffer with skin problems
when you over-do it on the
product front. Here, we break
down a clean beauty regime
and key ingredients that
should be on your radar.
Beauty hygiene has been taken to a whole new level.
H&W reports the reasons behind the trend
Clean up
YOUR ACT
says to avoid skin irritants, such as parabens,
phthalates, formaldehydes, fragrance and
dyes. “Overcleaning your skin can create
skin redness and a weakened skin barrier,
as well as breakouts from stripping your
skin’s natural oils.”
GLOWING UP
While a clean beauty regime may look
different for everyone, the good news
is there are some essential ingredients
to keep an eye open for, most of them
deriving from oils and acids.
“More commonly, antimicrobial products
are used in the cleansing or toning stage
[of a skincare routine],” states medical
and cosmetic doctor Dr Yalda Jamali
(she’s @dr.yalda on Instagram). “Common
skincare ingredients that are found with
antimicrobial properties are tea tree oil,
benzoyl peroxide, rosehip oil, witch hazel,
sodium hypochlorite and phosphorus acid.
They all work similarly to protect your skin
from daily external pollutants and impurities,
which helps to prevent and reduce
breakouts.” Again though, some oils
should be approached with caution, as
some can inflame the skin. “Lavender and
tea tree both work topically and are the
most sought for ingredients in skincare
properties. They’re antibacterial,
antiviral and help with fungi and
inflammation in your skin. Tea tree has
great antibacterial properties that help
to clean the skin too,” Lisa adds. So, what’s
the pinnacle of clean beauty? For Sarah-
Jayne, it’s using results-driven products
that will treat your skin without stripping it.
Your cleanser, for example, should be
calming and soothing, while your night
cream should contain powerful antioxidants
to neutralise toxins and oxygen radicals.
“This regimen focuses on the overall
structure of your skin, without using too
many products or risking upsetting the
skin. The products are gentle yet effective
and help recharge the healthy cells and
eliminate toxins, supporting immunity
and health.” The key to glowing, healthy
skin really is in your hands. H W
sun exposure, harsh weather conditions,
irritating household or personal care
products, lack of sleep and air pollution.”
CLEAN CUT
Ever tried doing skincare and your skin
simply doesn’t care? This could be due to
overbearing your skin with a multitude of
products and as a result, leaving it stripped
and irritated. Antibacterial and antimicrobial
beauty (yes, there’s a difference) aims to
fight infections and balance your skin’s
microbiome. “We use antibacterial
ingredients to create a hostile environment
as a way of destroying or inhibiting the
growth of bacteria,” says Sarah-Jayne.
“Antimicrobials, on the other hand, destroy
or inhibit the growth of all microorganisms,
including bacteria, fungi and viruses, which
can eradicate a number of skin issues and
acne symptoms.” She says that by keeping
your skin’s natural balance in check, the
results can be seen pretty sharpish.
“By yielding off infection from germs, you
strengthen your skin’s most important
protective mechanisms and the outermost
layer, known as the acid mantel. This layer is
one of your skin’s most important protective
and defensive layers, and when it’s happy
the benefits can be felt immediately.
The effect calms and restores comfort
and balance to your skin, while reducing
redness in the long term.”
BALANCING ACT
OK, so a balanced skin microbiome can lead
to a healthy, glowing complexion – so far,
so straightforward. But, this doesn’t mean
racing to the bathroom and scrubbing your
face like it’s going out of fashion. Professional
make-up artist Joy Adenuga (joyadenuga.
com) says it’s possible for your skin to be too
clean and overuse of certain ingredients can
be counterproductive. “Using antibacterial
beauty products alone won’t keep your
skin clean or germ-free, and you should
still be adding hydration and protection to
your skin’s barrier,” she explains. In terms of
knowing what to swerve on the shelves, Joy

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10. 11
Health & Wellbeing
IS IT TIME TO
REVAMP YOUR
ROUTINE?
Deviating from your daily schedule
might seem counterintuitive, but
there are big benefits to be gained
from changing up your day
LIVE WELL
Whether you’re after a healthy mind, bank balance or relationships,
we’ve got all your wellbeing needs covered this month

11. My way or the highway
Many of us were told that organisation
was key at school (it’s probably where
a lot of us had our first foray with a
highlighter) but are there pitfalls to planning
your day out to the last millisecond?
“Organisation leads to increased
productivity, but being overly orderly and
too rigid could limit you,” says business
consultant and life coach, Angie Wisdom
(angiewisdom.com). “If you’ve created this
mental space where there is no other option,
and it must be a certain way at a specific
time, your mind will have difficulty seeing
other possibilities. It’s almost as if you start
to believe it has to be this way to be right.”
While having an organised life can make
everything seem and feel more streamlined,
when the unexpected pops up, it can throw
us into chaos. This is what causes us to turn
down last-minute plans or resent abrupt
changes. “The challenge occurs when
something unexpected does arise, where
you need to adapt and you can’t process
that,” warns Angie. “It then becomes a
bigger obstacle than it actually is, and you
might miss out on opportunities or waste
time fretting over what isn’t.”
Take a gamble
How then, can we make our routines more
resilient to change? Enter spontaneity.
“Spontaneity helps to create a problem-
solving mindset and can often lead to
W
ake up at 4am; start the day
with a green smoothie at 6am;
meditate before your coffee at
8am and don’t forget to catch
up on world events at 9am. While CEOs
often credit their routine for being the secret
behind their success, rigid regimes aren’t
always the colour-coded super-skill they’re
made out to be. In fact, psychology experts
and life coaches argue that being less fixated
about your daily comings and goings, and
allowing more room for spontaneity, can not
only make you productive, but happier, too.
As we approach a busier schedule post-
pandemic, learning to be more flexible
with our plans can only be beneficial, so
we asked the experts in routine-making,
how we can start breaking our own rules.
12
Health & Wellbeing
unexpected opportunities,” says Angie.
“When your mind has the ability to be
spontaneous, you’re more likely to see
multiple outcomes and navigate yourself
out of difficult situations, instead of being
stuck on a preconceived idea of how things
should be. Having this ability can open other
doors and options you didn’t see before.”
Studies show that people who factor in
spontaneity to their life are 38 percent more
likely to be content and happier (OnePoll);
so, while you can’t plan in an out-of-the-blue
phone call from a friend or a new agenda
to your workday (that would defeat the
purpose), you can leave room for flexibility in
your daily routine, as career coach Caroline
Wellingham (raisethebarlifecoaching.com)
explains; “try the ‘Five Second Rule’. If you
think of something that you want to do and
you know it will help you in achieving your
goal, just count down from five and then just
do it. Also think about how you can push
yourself outside your comfort zone – maybe
set a challenge of doing one thing every day
or week that is spontaneous. If you’re stuck,
Google ‘fun things to do today’ and just pick
one thing that excites and scares you a little.”
At face value
Another way to become more flexible is to
ask what your values mean to you. “The key
to becoming more organised where it
matters is to look at your priorities and
non-negotiables,” says Angie. “Make a list of
the things you need to do for your wellbeing

12. 13
Health & Wellbeing
LIVE WELL
and productivity, such as a meditation or
exercise.” Doing this will help you to work
out what‘s worth spending your energy
on and where you might better use those
pockets of time. Do you always hold back
from making plans on a Sunday because
you think it might make you tired come
Monday? Sometimes the things we fret over
can actually help energise us, by pushing us
out of our comfort zones. “Be aware of your
values,” advises Angie. “That way, when you
face changing circumstances, you have a
compass for navigating the environment.”
If it doesn’t affect your core values, it’s
probably a good idea. No excuses then; the
next time someone offers you an opportunity
that means stepping out of your routine,
don’t be so quick to turn them down. H W
64%
of people who describe
themselves as impulsive say that
they are ‘happy’ or ‘very happy’
with their current lives.
snaptrip.com

13. 14
Health & Wellbeing
3
ASK ABOUT
YOUR INTENTION
“Sometimes, a friend or a
partner will rant over their woes
and challenges to us,” says
Chris. “At these times, it’s best
to ask them this question; ‘Am
I listening or are we problem-
solving?’ If they tell you that
they only want you to listen,
then just listen. Most of the
time, people just need to get
it out of their system and they
already know how to address
it. If they answer otherwise,
then you know that they will
consider your opinion. Let them
know about what you think and
your advice after you’ve heard
the whole story. Don’t cut them
off halfway as they may tailor
their story to what you want
to hear. Collaborate on your
solution plan after you’ve heard
everything there is to hear.”
1
LISTEN BECAUSE YOU WANT
TO UNDERSTAND
“Instead of doing it ‘just to be polite’, you should listen
because you are genuinely interested in what the other
person has to say,” says Chris Pleines, a dating expert from
datingscout.co.uk. “Arguments are not all bad, in fact these
heavier conversations are needed to improve relationships.
The goal when communicating is to understand and express.
If you lack understanding of your partner, it will also affect
how you express which does not solve your problems.”
2
USE NON-VERBAL CUES
“Be present and actually hear what the person is saying to
you,” says Danny Clarke, founder of Simply-People (simply-
people.co.uk). “Consider both the words that are being said
and non-verbal cues, such as body language. Let the person
know they have your attention and listen to the words and
the way they are saying them. The worst thing you can do is
become distracted or multitask, as not only will you miss key
cues, it’s also a surefire way to become a bad listener.”
TO BECOME
A BETTER
LISTENER
If you find yourself frequently zoning out when
someone’s talking, you could be seriously harming
your relationships. Here’s how to improve your
listening skills for good
A
re we losing the art of listening? Research by high street hearing specialist
Hidden Hearing has revealed that the majority of Brits think themselves to be
‘active’ listeners rather than ‘passive’ listeners who pay full attention to the
conversation by listening and responding, despite more than half of those
surveyed admitting they often interrupt or fill in sentences when someone
else is speaking. The survey also found that a third of women wish their
partner would listen to them more during a conversation, compared to one fifth of men. So
how can we become better conversational partners? We turned to the experts for their help
to improve our relationships...
7 ways

14. 15
Health & Wellbeing
LIVE WELL
5
DON’T BE
A DEBATER
“You are in a relationship,
and not a debate,” says Chris.
“We tend to listen for things
that we often disagree with
instead of also actively listening
for things we agree with. This
leads us to always respond
with, ‘Yes, but,’ or ‘I know,
but’. That makes listening one-
sided since you are too busy
building your case and being the
debater. Instead of seeing your
conversation partner’s point and
acknowledging them, you are
too preoccupied with rebutting.
To be a better listener, you
must know how to listen to the
entire conversation – the good,
the bad, and everything else
in between. Listen to hear, and
not to reply. The ‘win’ isn’t to
break down the other person’s
argument, it is about meeting
halfway and understanding
each other so you can reach
a satisfying compromise.”
4
FIND THE NEED BEHIND THE WORDS
“Your goal in clearly listening should be to allow yourself to
enrich the other party’s life,” says business coach Phil Drinkwater
(phildrinkwater.coach). “It’s key not to interrupt, since this will
be received as a sign that you aren’t truly interested in what the
other person has to say. Crucially, aim to find the need behind
the words they are saying. For example, if they say ‘you’re always
out’, you might realise that they’re afraid of losing you, or they
need more quality time with you. Once they understand you’re
compassionately interested in their needs, and hearing their truth,
you could ask further questions, such as how they would know if
their need was now being met. Resist the temptation to become
defensive by seeing this as an opportunity for personal growth,
and verbally thanking them for the feedback.”
6
KNOW WHEN
TO TALK
“Look for cues to know when
the other person has finished,”
says The Relationship Guy, John
Kenny (johnkennycoaching.
com). “They‘ll look at you, or
may break eye contact and look
away. Ask them, politely, if they
have finished, and if they want
you to give advice. This is your
time to respond, if you don’t
agree or have an opinion they
want to hear. Start your reply
with something like, ‘I hear
what you are saying’, repeat
back to clarify understanding
– ‘my thoughts’, ‘what I feel’,
and then say what it is you need
to. If you disagree, try and find
something you do agree with
first: ‘I hear what you‘re saying
and I agree that...’ The more
that you engage with what
they say, the more effective the
communication and the more
likely it is they will reciprocate
when you‘re speaking.”
7
REPEAT KEY PHRASES
“Repeating back phrases not only helps the other person know that
you are listening, but it also helps you to comprehend the message
and digest the conversation,” says Danny. “If you’re unsure as to
the meaning of something the other person has said, don’t be
afraid to ask questions. Again, it shows that you are listening and
wanting to ensure that you understand what’s being said and
the entire conversation.”

17. NEWS
17
Health & Wellbeing
PROTECT
YOUR ENERGY
The pandemic has created
two scenarios: those living
alone may have been
unwillingly roped into
weekly Zooms, whereas
people with a full house
might have struggled to
find a few minutes for
themselves. If either of
those applies to you, or
you’re somewhere in
between, know that your
feelings about the world
unlocking are totally
valid. New research* has
found that more than
half of UK adults said
they felt happier during
lockdown, with having
more time to themselves as
a contributing factor. So,
forget FOMO. The experts
at Cricut want you to have
more TOYO – time on
your own, even if it’s just
30 minutes and they say
it’s important to earmark
this time by scheduling it
in your diary. Wondering
what to do with your time?
Hobbies such as learning
how to make your own
gratitude journal are great
for boosting your mental
health. Head to page 38 to
learn how to do just that.
BOOKED IN
It’s sometimes hard to put
into words what it feels like
to turn the final page of the
latest novel you’re reading
and, if it’s made a real mark,
you want to tell someone
about it, right? Being part
of a book club means you
can do just that. We have
our own here at H&W that’s
free to join, but if you fancy
something that’s more
committal and subscription-
based, Poppy Loves London
is an online community of
women who come together
each month to discuss books,
as well as take part in lifestyle
events, such as cook-a-longs
and craft workshops. Yoga
sessions and movie nights are
also on the agenda! Just head
to poppylovesbookclub.
com to find out more
information. Want to try
your luck at updating your
bookshelf? Turn to page 21
to find out how you could
win a bundle of books from
Hay House.
being
well
H E L P I N G Y O U A C H I E V E A H E A L T H Y , H A P P Y M I N D
WELLBEING TIP OF THE MONTH
Drink tea to boost your
brain health
Need more reasons to enjoy a cuppa? We’ve got you
covered. Putting your feet up with a hot cup of tea is like
therapy in a mug, which is good, because new evidence is
on par. It’s down to the bioactive compounds, the experts
say, helping to alleviate stress and anxiety, while keeping
you calm and focused. How many cups do you need?
Two to three should do it.
*cricut.com
See
With lockdown restrictions easing
across the UK, it’s never been easier
(and more fun!) to support small
businesses. And, with that, why not
head to your local cinema? All you
need to do is grab your popcorn
and get comfy!
Do
You’ve heard of the benefits random
acts of kindness can have to your own
wellbeing, so with 78 percent* of
people worried about the threat of
litter on nature, cleaning up rubbish
could be a great way to give back.
It’s time to get those hands dirty.
Read
Whether you consider yourself a
gardening novice or a green-fingered
guru, this new book focuses on how
the activity can positively impact
wellbeing. The Joy of Gardening: The
Everyday Zen of Mowing the Lawn,
£11.99, amazon.co.uk
*esearch
by
wildearth-nutrition.com

18. T
he first thing to remember when
you are trying to get any kind of
balance in your life is that there
will always be a bit of wobbling.
I know that when I first started
working full-time for myself on
my own business, getting the work/life/home/
family/relationship/me balance was as out of
balance as it could possibly be. I was way off
kilter! If my life had been a cartoon picture of
me on a sailing boat in a storm, it would have
shown me leaning so far back over the edge
my head would have been touching the
water, my life jacket weighed down by
work and stress, with every other aspect of
my life clinging on to the mast, waiting for
me to notice it.
Having my whole life so out of balance felt
impossible to fix because there was so much
that needed to be done, and I couldn’t see
a way around it. I literally didn’t have a spare
second in the day to fit in anything other than
slaving over my hot laptop, working on our
business, fixing problems as they came in
and spending every night wondering if we’d
even made a dent in it. My daily planner was
jammed with notes, side notes and to-do lists
that never got completed – in fact, they just
seemed to grow.
WHAT CHANGED? I DID.
The workload stayed intense, but I changed
the way I was looking at it. Rather than feeling
like I wasn’t getting any part of my life right,
I recognised that this was simply an insanely
busy moment in my life – I was starting a
brand-new venture, so of course it was going
to take up every waking moment. It needed to,
because I had quit my job to do this, and I had
a family to support! Recognising that this was a
moment in my life where my work needed 100
percent of my energy took the pressure off.
I sat down with my 14-year-old daughter,
my youngest and the only one still at home,
and had a very honest conversation with her.
I explained to her exactly what was going on.
I told her that for this short space of time, I was
Our columnist and founder of This Girl is on Fire, Andrea McLean,
reveals how she tries to find balance in her life
“Expecting our lives
to be in perfect unison
at all times is unrealistic”
Andrea McLean
I will never be able to
have every single part
of my life functioning
at 100 percent
giving a lot of myself to this new work venture
because I really believed in it, that it was going
to one day help change the lives of millions
of women around the world, but it needed
a lot of my energy right now to get it off the
ground. It wouldn’t be like this forever, and
I was so grateful to her for her understanding.
She would have mum back very soon, but for
Once I had kissed her good night and she
headed happily off to bed, I’d work for a few
more hours, because that’s what needed to be
done so that I wouldn’t be behind the next day.
I was tired; I didn’t get enough sleep, but it was
so worth it.
Now that things have calmed down a
little and we are working 10 hours a day,
six days a week instead of 15/7, I have
been able to address my work/life/home/
family/relationship balance by working on
the wobbles.
WHAT DO I MEAN BY THIS?
Well, it means accepting that I will never
be able to have every single part of my life
functioning at a 100 percent, with every box
ticked, all at the same time. It’s impossible. At
certain moments, one part of our life will need
more time and attention than the others. It’s like
the sailing boat analogy again – even though
you have chartered a course, in order to catch
the wind, you need to adjust the sails and then
lean into the pull. If the waves are choppy
there will be some zig-zagging to allow for the
swell. And yes, eventually, you will get to your
destination, there will just have been some
fine-tuning, some give and take along the way.
And for much of it you’ll actually have been off
course, constantly tweaking and adjusting to
get yourself back on track. There will be very
few times when you are travelling smoothly in
a straight line. That’s how life is. And the better
you get at adjusting to each swell, each change
in the wind, the less of a drama it is. It’s just
what you do to get to where you’re going.
It’s not a straight line; it’s wobbly.
HOW DID I GET MY HEAD
AROUND THIS?
I stopped aiming for 100 percent. That was
quite a tough thing to do, and interestingly
it made me realise a few home truths about
myself. I discovered that, rather than being
lazy (which is what I thought I must be because
I never hit my target), I am in fact hugely
the next little while, I was going to be
neck-deep in this. I tried to at least have
dinner with her every night, even if was a
quick bite at the kitchen counter, talking
about school and friends for half an hour
before I went back into our home office again.
But the trade-off was keeping Wednesday
nights sacred to us. Every Wednesday, even
though my brain was screaming that I had a
thousand things that needed to be done for
the next day, I downed tools at 8pm and sat
with her to watch a movie of her choosing.
Wednesday night became ‘Mum and Amy
Movie Night’, where for a few hours we
laughed at silly romantic comedies, cried
at sad romantic weepies, giggled at daft
Pixar animations and revisited some old
Disney classics that we hadn’t seen for a
while. Films that I would never have
stopped my work schedule for, but that
I’m so glad I did.
18
Health & Wellbeing

19. THIS GIRL IS ON FIRE
It’s my life’s mission to help women feel better about themselves
and that’s why I started thisgirlisonfire.com. I like to call it ‘a
gym for the mind’. Since launching as a simple online blog in
2018, This Girl is on Fire has grown into an internationally loved
personal growth brand with a simple but powerful premise:
to help women think differently about themselves, their
circumstances and their lives, giving them the mindset and tools
to re-imagine their future. I know how it feels to be stuck, lost,
afraid and broke. I know that making any kind of positive change
to your life starts with the change you make to your mindset,
and I want every woman to experience for themselves the
emotional and financial freedom that I have found. That’s why I
bring together the best mentors, life coaches and motivational
speakers in the world to encourage my community to think
differently. It’s why I promote the work of female entrepreneurs
on my marketplace; to help them successfully build their brand
and its awareness. It is my mission through the work we do at
This Girl is on Fire and the ripple effect it has on our community,
their families, friends and loved ones, to empower 100 million
women and girls around the world… one girl on fire at a time.
@andrea_mclean
@andreamclean1
officialandreamclean.com
competitive with myself and I like to give my
absolute best to everything I attempt to do.
By trying to hit 100 percent every time, in
every part, I was setting myself up for failure
– because it’s impossible.
I started aiming for 80 percent. If I hit 80
percent success, in 80 percent of what I did,
that meant that I was doing incredibly well. If
I got 60 percent in one part, I was happy with
that too, because it still showed progress and
at the very least, forward momentum.
SO HOW DID I MEASURE
ALL THESE THINGS?
In my daily planner. I am a relative newcomer
to the world of planners. I have always had a
diary where I put down all my commitments
– where I had to be at what time, etc. I have
a journal; a notebook where I jot down my
thoughts about things – you know, life, the
universe and everything. But a planner? No
– what would I put in it? Well as it turns out,
I put my whole life in it…
Every Sunday, I write down my goals for
the week, both personally and professionally.
I then write down three things that I am
excited about that are coming up that week.
I jot down what my daily goals are in different
ways. For example, my to-do list of things that
have be done, the meetings I have lined up,
my deadlines etc. In another section,
I write down the habits that I want to keep
Nicky
Johnston
up; for me they come under these sections:
Exercise, Meditation, Eating Well, Finish Work
in Good Time, Get Seven Hours’ Sleep. And
I put a tick or a cross next to these. I used to
aim for 100 percent every time with these
and mentally beat myself up if I didn’t achieve
them, not taking into account the last-minute
changes that happen in day-to-day life, or
the fact that some things take longer to do
than expected. Now that I’m aiming for
80 percent, I feel a much bigger sense
of accomplishment.
And finally, my Life-Balance To-Do List,
which is split into these sections: Health
and Fitness, Family and Friends, Romance
and Relationships, Fun and Recreation,
Personal Development, and Spiritual. Under
these headings I put the things that work
personally for me – whatever my fitness goal
is right now; a Saturday date coffee with
my husband; my movie night with Amy; my
weekly coaching session which keeps me
on track; my meditation.
All these things are personal to me,
but they are great starting points for anyone
who wants to try to get some kind of flow
with their life balance. Because that’s the
thing about flow. It moves with whatever
is put in its path. It finds a way around; it
slows down, it speeds up – it doesn’t stay
rigidly the same.
Expecting our lives to stay the same, to be
in perfect unison at all times is unrealistic and
sets you up for disappointment. So set your
destination, hoist your sails, but remember
that to stay afloat you need to be flexible,
adjust your course and know that those with
the best balance are the ones who can shift
their weight and move with the wind, not
the ones who fight to stay in a straight line.
Allow for the wobble – that’s the secret to
perfect balance. H W
LIVE WELL
19
Health & Wellbeing

20. Sign up to our free newsletter today and
get a weekly digest of Health & Wellbeing
emailed directly to you every Friday!
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HealthyStartwillbring
youaselectionof…
• Easy workouts and training
tips from top personal trainers
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and meal ideas your whole
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21. LIVE WELL
21
Health & Wellbeing
It’s official: nearly all
over 60s* love curling
up with a good book,
which is why we’re
giving you the chance
to win every title on this
page, so everyone can
experience the joys
that reading brings us
NEXT MONTH
WE’RE READING ...
HERE’S WHAT THE REST OF THE TEAM THOUGHT...
Why not join in with our book club
and let us know what you think?
@healthwellbeinguk healthwellbeinguk
THIS MONTH, SENIOR
CONTENT CREATOR
RACHAEL PERRETT REVIEWS
THE VANISHING HALF
by Brit Bennett
“You can escape a town, but you cannot
escape blood...Brit Bennett‘s most
recent novel conjures up questions
of family bonds as well as the impact
racism can have on our identity and
relationships. With a skillful narrative,
Brit weaves a tale of three generations
of women living starkly different lives –
and it all began with the disappearance
of identical twins. An easy read that
made me pause for thought; it‘s
emotional exploration of the people
we choose to be compared to the
identities that are chosen for us.“
SURRENDER
by Nicky Clinch
What if everything you‘ve been
searching for all this time is
already within you?
Your freedom, your wholeness,
your complete fulfilment and
alignment? And the pathway
home is not about gaining more
or becoming a better version
of yourself, but releasing,
dissolving, surrendering all
that you’re not. Dive deeper
into the roots of what’s causing
the repeated patterns and
disempowering cycles in your
life so you can finally shift who
you are and look forward to
how your life will unfold.
THE HORMONE
BALANCE BIBLE
by Dr Shawn Tassone
At some point in their lifetimes,
80 percent of women will face a
life-altering hormonal imbalance.
Without a proper diagnosis
or roadmap to navigate their
symptoms, millions of women
are left to suffer on their own.
Dr Tassone guides you through
his integrative hormone
mapping system and step
by step, you’ll regain your
hormonal balance, feel younger,
find relief from symptoms that
have plagued you for years and
begin to reclaim your sense of
self in as little as one week.
THE LAW OF
POSITIVISM
by Shereen Öberg
You’ve probably heard of the
law of attraction, but what
about the law of positivism?
Through Shereen‘s well-
established law of positivism
philosophy, rooted in her
yogic, meditative and Eastern
philosophical background,
she’ll demonstrate that deep
healing and transformation
come from giving attention
to past wounds and traumas
to truly come to terms with
who we are and find the
key to ultimate self-love
and acceptance.
Editorial assistant Daniella
“Lately, I‘ve struggled to really
get lost in a book. This one,
however, is timely, dynamic and
a real thought-provoking read.
I‘ll definitely have to go back and
read Bennett‘s first novel now!“
Deputy editor Vicky
“As a Goodreads Choice Awards
2020 winner, I knew this book
would be a page-turner before
I even picked it up. With its
engrossing plot and rich details,
this book will be hard to forget.“
Senior content writer Stacey
“This has been on my list for ages,
so I was delighted when I found out
it was our August book. It‘s a must-
read that doesn't leave any stone
unturned, covering everything from
family dynamics to racial identity.“
GROWN
UPS
by Marian
Keyes
This selection of books from HAY HOUSE!
*Survey
conducted
by
Stannah
WIN!

24. T
here’s no such thing as can’t”, was the message my
parents recited to me as a child whenever I dared
suggest that a piece of homework was too hard or a
climbing frame too high. And although as a youngster
I believed them, as the years have gone by my sense of fear has
developed. Now, when faced with a new dream or ambition, I
can’t help but first think about all the reasons why it may fail,
rather than focus on the steps I can take to make it a reality.
I know I’m not alone in thinking like this. I hear friends talk
about how they couldn’t possibly go for a promotion because
they’re sure someone better would apply, and others discuss
all the reasons why they could never run further than 5K,
despite having the capability to do so. It seems that, for many
of us, the possibility of failure is simply too hard to bear.
BIASED BRAINS
According to clinical psychologist Dr Clair
Burley (drclair.com), this is an evolutionary
problem. “Our brains are hard wired to be
threat-focused,” she explains. “When faced
with something new, we automatically scan
for threats to our physical, psychological,
emotional and social wellbeing. This means
that we are more likely to see the risks
involved in a challenge rather than the
benefits – at least to start with – and that
focus can lead us to over-exaggerate the
things that could go wrong, or the ways in
which we might fail.” But we shouldn’t be
held back by our fears. “Being threat averse,
and staying in our comfort zone, can keep
us safe but also stuck,” she adds. “Stepping
outside our comfort zone, by going for that
job interview, for example, or trying a new
hobby, can help us grow and have a positive
impact on our lives and wellbeing.”
SMALL STEPS
So, what’s the answer? For Pascale
Lane, a life coach and the author of How
to be Happy in Life and Love: A guide to
living the life you deserve (youfulfilled.co.uk),
gaining self-confidence and reminding
yourself of your own inner strength is a
good place to start. She suggests trying
the below steps in order to refocus
your mind on what you can achieve...
Step 1
Understand all the things that you are
really good at. It sounds simple, but it’s so
important as a starting block. Think about
everything that you have achieved in your life
so far. List them all on a piece of paper and
take pride in the words staring back at you.
Step 2
Ask yourself what you would like to achieve.
How many of those things are within your
grasp? Consider what it is you need
to do to take one small step towards
one of the things on that list. It only
needs to be one thing at a time, but
pick one and do something about it.
Remember one tiny step each day will
take you very far over the course of a year.
Step 3
Surround yourself with the right kind of
people. There are two kinds of people in
this world – the ones that will support you
in everything you do and the ones that like
to keep you firmly on the spot. Surround
yourself by go-getters who encourage you
to be the very best version of yourself.
Step 4
Realise that knowledge is everything.
What do you need to know that will help
you tomorrow? Educate yourself and take
time to explore, investigate and learn. The
more you learn, the more you will be open
to new ideas and new opportunities.
Step 5
Start using affirmations and mantras. Ask
yourself, who do you want to be? Write
a sentence or two that encompasses
everything that you want for yourself in
the future. Write it out five times every day
and repeat whenever you have a wobble.
For example: I am a strong and confident
woman, able to achieve whatever I want,
because I work hard and deserve it.
Small steps like this can make a huge
difference to our outlook in life, and it’s
important to remember how open and
adaptable our minds are to change. It
may sound unbelievable, but we have the
ability to re-wire our brains and change
the way we view things simply by creating
new habits and routines in our day. In fact,
science has shown that the more we think
24
Health & Wellbeing
positively and show a can-do attitude,
the more likely we will respond in this
manner when faced with new opportunities
in the future. “Neuroplasticity, which
relates to the ability of the neural networks
in our brain to change as a result of our
experiences, means that we can make
real changes, grow and evolve over time,”
says Dr Clair. “If we focus on managing
our feelings and our thoughts in such
a way that we can take committed
action towards our values-based goals,
then we can accomplish our dreams.”
So, maybe it’s time to remind
ourselves of that phrase loved by
parents, because sometimes there
really is no such thing as can’t. H W
“

25. LIVE WELL
REFRAMEYOURMINDSET
25
Health & Wellbeing
Are you being ruled by the idea of what you can’t do in life? Pascale looks
at some common worries and suggests ways to change your outlook…
Worry #1
“I can’t move house
because I can’t afford it”
How to change your viewpoint:
Investigate the kind of house you want
and the areas that you would be willing
to live in. Speak to a mortgage adviser
and find out the facts about what you
need to earn and how strong your
position is. Be proactive. Nothing is
impossible, but knowledge is power.
Worry #2
“I can’t leave my job because
I haven’t got a new one”
How to change your viewpoint:
Start looking around at other jobs.
Be proactive. Are you in the right job
field/sector? Does it make your
heart sing? What do you really want
to be doing? Decide what you want
to do and make it happen. Nothing is
going to happen if you just sit there
and wait for it to fall on your lap.
Worry #3
“I can’t run a marathon
because I’m not fit enough”
How to change your viewpoint:
Understand that this is simply untrue.
If you really want to do a marathon,
start today. Walk or run 1K this evening.
Gradually up it once or twice each
week. Download an app like Couch
to 5K. Speak to other runners and join
a running group. Set the intention
and then do it. You’re not going to
run a marathon by sitting on your sofa
moaning about not being fit enough.
Worry #4
“I can’t make new friends because
I’m not confident enough”
How to change your viewpoint:
Remember that you and many others
feel this way. What kind of things do
you like to do? What kind of friends
do you want to have? You don’t need
to be a confident person to be a good
friend. Have the intention to make new
friends and see how you can go about
going to those places and meeting
them, whether that’s at the gym, a
book club, yoga class or anything else.
You are worthy and you are lovely.
Have faith and believe in yourself.

28. 29
Health & Wellbeing
LIVE WELL
29
Health & Wellbeing
Wellness to me, is
thriving in all
aspects of life
How has your relationship with
fitness changed over the years?
I’ve become more consistent with my fitness
routine and I can now see how it makes me a
nicer person and life feels more manageable
when I keep it up! At 42, I am stronger and
fitter than I was at 22. I’ve always loved one-
on-one sessions with my PT, but the difference
is I now do more lower impact stuff, such
as yoga and Pilates. That’s my time to calm
my energy and be stiller and more present.
Adding those two elements into my weekly
workouts have made a huge difference.
I definitely feel the least stressed I’ve ever
been in my life right now – of course, I still get
tired and overwhelmed, but those feelings
are shorted lived and temporary. I can work
through things much quicker than I did in the
past. And, especially having children, I not
only want to have the energy for them, but
I want to be a patient parent and kind, too.
I find fitness helps with that.
What’s your favourite workout?
I love weights. I’ve started using a bar, which
is great and I’ve gotten to a point where I
need to be lifting something heavier. I also
do body conditioning three times a week with
Janet for an hour, and then Pilates or yoga.
So, I’m working out five days a week, which
is a lot more than I used to, but I have the
weekends off. That’s my time to rest and relax.
I feel strong when I work on weight training,
but then I do a Pilates or yoga session and
I’m like, ‘Oh, hang on, I’m not quite as fit as
I thought!’. Those workouts challenge my
body in a different way. I’ve never been
flexible, so it helps to work on that – I like
to keep my body guessing if I can!
Let’s talk health advice. What’s
the best advice you’ve been given?
Everyone goes through phases, don’t they?
The ‘let’s get fit, it’s January’ one which works
for a few weeks and then it’s the ‘let’s get
fit for summer’. We have these pockets of
motivation, but I’ve realised it’s more about
being like that all-year-round! Consistency
is the best piece of health advice I’ve been
given. If someone has something they want
to achieve and they’re not seeing the results,
whether that be physically or mentally, you
have to have a bit of patience. It’s making
peace with that and accepting if you
want something you have to work hard
for it. Nothing comes overnight.
You’ve got two young girls.
What health habits would
you like to role model to them?
I do think kids learn from what they see.
We’re very active in our house. When I grew
up, my dad was always playing football and
squash and my mum was doing aerobics
and weight training at the gym. That does
rub off on you. My girls see both their mum
and dad working out regularly, and we often
have conversations around eating well. I
hope by seeing those habits at home, they’ll
naturally pick up on them. We make lots of
food together and we’re lucky they like their
fruit and veg, so we don’t have to hide them
in things. But I think, most importantly, we
keep it very positive in our house.
Would you say you’re a big
believer in positivity then?
When someone has a healthy mind and
they’re happy and content, they make
good choices. I had to do a lot of work
on myself to get to that point. I wasn’t
fortunate enough to grow up with the same
feeling our children have, which is one of
contentment. I’m just really tapped into it
and conscious of it. Everything we do in our
lives is an uphill battle that starts with our
mind. And so far, touch wood, we’re doing
a good job as our children are happy and
healthy. That’s all you can ask for as a parent.
How did becoming a parent impact you?
Having a daughter reined me in a bit! I
became more mindful of the choices I made.
I wanted to become a great example to my
daughter. She’s helped me become a better
person […] in a way. I’m not perfect, and I’m
human, so I will make mistakes, but for the
most part, I try to be the best example I can
be. I’m conscious of how impressionable
they are. I want them to look back at this
time and think, my parents really rocked it.
What we really want to know is, what do
you love most about being in your 40s?
When I was 39, I felt quite anxious about
turning 40, and that was a bit odd, because
I’d always thought I’d be cool about it. But
I felt overwhelmed at the time. When I did
actually turn 40, it was a bit like ‘Oh, that’s
it? It’s not a big deal!’. What was so nice,
is I had all these wonderful things happen
to me the year I turned 40. I got a job on
TV in America, I was blessed with another
daughter, all these amazing things were
happening and I suddenly thought, well,
maybe life starts at 40. It’s that feeling of
actually, with every year you get older,
you’re lucky to be alive. I’ve got wisdom
and experience that I didn’t have 20 years
ago. There’s so much to be thankful for, and
I want to feel like this when I’m 50 and 60.
Have you learned any lessons along the
way – can you tell us what they are?
Life should be a continuation of you being
the best person you can be. I’m still learning
to have acceptance of the fact that I’m
getting older, but everyone is in the same
boat. Sometimes the reality is quite scary
and it can be quite overwhelming, so I’m
trying to practise being present. If you
focus on moment to moment rather than
weeks and years, things become easier.
It sounds like you’ve been really busy,
what does the rest of the year look like?
This year I’m continuing collaborating
with TRESemmé and I’m launching my
wellness brand NobleBlu, and that’s my
own company which makes it really special.
I’m also launching more music later in
the year, as well as another children’s book,
and I’m working on my children’s clothing
collection with George ASDA. It’s all
exciting stuff! And, I have to keep on
top of my fitness game, you know? I’ve
got a 21-month-year old to keep up
with – looking after Anaya is exhausting!
It’s that feeling of actually, with every
year you get older, you’re lucky to be alive.
I’ve got wisdom and experience that I
didn’t have 20 years ago. There’s so much
to be thankful for, and I want to keep
feeling like this when I’m 50 and 60
Alesha Dixon is an
ambassador for TRESemmé
and is partnering with them
on the launch of their new
TRESemmé Colour Enhancing Masks.

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32. This month, the Health & Wellbeing
team are sharing our favourite
things that we’re loving
“It’s no secret on the H&W team,
that I’m a bit of a Dr Chatterjee fan!
So when I’ve needed a bit of extra
motivation this month, I turned to
our Dr’s Clinic columnist’s book Feel
Better In 5 and picked three health
“snacks” to weave into my day. They are
so simple and have made a huge difference
to my energy and mood. Who knew having a
cuppa in the sunshine each morning before work could be
a nourishing health tip! Penguin Books, £16.99
“Believe me when I say that trying to find a good pair of non-leather
walking boots is akin to skipping the bread basket – it’s a challenge.
After scouring the internet, I came across the Women’s Moab
Speed Mid GORE-TEX from Merrell, which is a more summery
edition to my brown, tired-looking boots that have carried me
through all of those lockdown walks. Built on the solid
foundational rock plate, the Moab Speed
features recycled laces, lining and footbed,
and is also fitted with FloatPro for added
traction and stability, kicking in when the
terrain suddenly becomes rocky underfoot.
The drop (10mm) is slightly lower than I’m used to,
so I’d keep that in mind when choosing your walking socks.
But they’re lightweight, comfortable and waterproof, so what
more can I ask for?” £135, merrell.com
“If I’m after something a bit more
decadent after dinner, this feels like
a real treat. Imagine a soft-baked
chocolate cookie, filled with gooey
peanut butter and topped with mini
Swiss chocolate chips – it’s the perfect
combination of sweet with a hint of
saltiness.” £1.39, rhythm108.com
“As someone who can burn in January in the
UK (I wish I was joking), staying safe in the sun is
very important to me. Having already faced one
tomato-faced incident this year, I was very happy
when Image Skincare’s Prevention+ Daily Matte
Moisturiser SPF32+ landed on my doorstep.
This oil-free formula is simple to use and leaves
no tell-tale white streaks, either.”
£53, imageskincare.co.uk
“Lots of us have found ourselves struggling to
sleep this year, and I’m no exception.
When I’m having trouble switching off from
the day, I turn to the Get Sleepy podcast to
help me unwind. This twice-weekly
story-telling podcast aims to help you get
a good night’s sleep. Each episode begins
with a short meditation to ease your body
and mind into a state of relaxation, and in the
morning, I often discover I’ve fallen asleep
before the story has even begun!”
Free, getsleepy.com
DEPUTY EDITOR VICKY
CONTENT WRITER STACEY
EDITORIAL ASSISTANT
DANIELLA
EDITOR HOLLY
“After upping my workouts, I’ve come to realise that peanut butter
on toast for breakfast doesn’t quite cut it for an adequate amount
of protein to fuel my training (sigh), so I’m turning to other sources
instead. Unlike some vegan protein powders, the Chocolate Crush
flavour from musclemary is flavoured with organic raw cacao, rather
than artificial flavourings, meaning I can put a scoop in my oats or
smoothie without that chalky taste for a balanced morning meal.”
£35, musclemary.co.uk
“The hot weather and the humidity have
had my hair looking a bit flat of late, so to try
and restore some moisture, I’ve been trialling
the SheWolf Pre Shampoo Hair Mask with
Apricot Butter. Apply 30 minutes before
shampooing or use it overnight like I did, and let it
nourish your scalp as you sleep. I’ve experimented
with a few different masks before, and I’ve noticed
that while a few initially transform my hair from brittle
to soft, on day two or three my locks seem drier
than ever. Thankfully, the Apricot Butter Mask from
SheWolf doesn’t seem to have that effect on my hair,
so I’ve been using it as a deep conditioning treat
when I’ve got a few spare minutes.”
£16.50, shewolfhair.com
TEAM REVIEWS
32
Health & Wellbeing

34. 33
Health & Wellbeing
GARDEN DELIGHTS
Feel-good plants to brighten up your outdoor space this summer
W
hen it comes to
nurturing our health
and wellbeing,
gardening is right
up there. It gets us
outside, connects
us with nature, encourages us to live in the
moment, and is wonderfully therapeutic.
But you don’t need a garden to grow!
Whether you have a lawn, terrace, balcony
or even a window ledge, you can still enjoy
the wellness benefits of spending time
outside with plants. Health & Wellbeing
has teamed up with the plant experts at
Always Kalanchoe to reveal why colourful
Kalanchoes (aka ‘Flaming Katy’) are great
plants to grow outside this summer…
They’re great mood-boosters. Colour is
a brilliant mood-booster, and kalanchoes
are some of the most colourful plants out
there, available in a rainbow of mood-
boosting hues from vibrant oranges, yellows
and reds, to calming pinks and creams.
They’re easy to grow. As a member of the
succulent family, kalanchoes need very little
attention and will bloom happily for 10
weeks with just weekly watering, making
them a great choice for new plant parents.
They’re a cut above roses. Kalanchoes
come in a number of varieties, and the
double flowering ‘Flaming Katy’ with
its pretty rosebud effect will please
any plant lover, with a lot less attention
required than roses!
You don’t need a garden to grow them!
These little beauties will grow happily in
pots on balconies and terraces, or even
in window boxes! They love the sun, so
just choose a sunny spot and they will
give you more than 10 weeks of colour.
You can go on holiday without a worry.
Planning to go away this summer?
Kalanchoes are the perfect ‘leave them and
go’ plant as they will thrive with very little
attention – no need to ask the neighbour
to water them when you’re away!
They’re easy to find. One of the great
things about kalanchoes is that they are
available to buy all year round, and are easy
to find. In fact, you can pick up kalanchoes
from most garden centres or supermarkets,
and with price tags from just £2, they’re
great value too.
They will live happily outdoors… or in!
Kalanchoes will live happily outside all
summer (from mid-May to September)
but when the autumn frosts arrive, just
bring them back inside!
Kalanchoe (‘Flaming Katy’)
plants are widely available from
florists, supermarkets and
garden centres nationwide.
For plant advice and inspiration,
visit kalanchoe.nl/en or follow
@alwayskalanchoe on Instagram.
ADVERTORIAL
KALANCHOE
GARDEN
STYLING TIPS
• Pop some kalanchoes into a
window box or hanging basket
for instant garden glam.
• They also look great grouped
together in large pots or containers
to create depth and abundance.
• Styling them by colour can
help lift your mood – try oranges
and reds for an energy burst or
soft creams and pinks to feel
nurtured and relaxed.
• They also make great
centrepieces for al fresco dining
tables – just in time for BBQ season!

35. GROWTH
34
Health & Wellbeing
Horticultural hacks
for INNER
Getting out in the garden is great for your wellbeing –
but you don’t need to toil for hours to reap the rewards
A
fter being cooped up for so long
during the series of national
lockdowns, it’s no surprise that
many of us turned to our gardens
for comfort. One recent study conducted by
sports brand Reebok concluded that gardening
was now the seventh most popular type of
exercise in the UK, well ahead of some hugely
popular sports. Elsewhere, retailers reported
record searches for plants, garden furniture
and equipment – and more of you took to
social media to share your harvests, too.
It’s great that so many Brits have turned to
gardening and it makes perfect sense, because
the pandemic has been challenging for most
of us in one way or another. Whether you lost
a friend, relative or a job, or simply struggled
with the sheer monotony of lockdown life,
there have been plenty of challenges over
the past year.
Growing your own produce offers a
wholesome, creative and productive outlet for
those of us who have needed one. We’ve heard
from so many readers who claim to have been
saved by their gardens over lockdown and it’s
important to recognise the positive impact
that gardening can have on your wellbeing.
We hope these ideas will help you to make
the most of your garden, plot or windowsill,
as a space for nurturing your self-care.

36. 35
Health & Wellbeing
CREATE JOY
IF YOU’VE GOT... 5 MINUTES
TAKE A CUPPA OUT
INTO THE GARDEN
It can be tricky to carve out time just to
take a breather and reset yourself during
busy days. But next time you flick the
kettle on, why not grab your cup and
take a five-minute meander around the
garden? Switching off from technology
and news feeds for a while can be hugely
beneficial, as can taking in the fresh air
and nature all around you.
IF YOU’VE GOT... 10 MINUTES
HARVEST SOME HERBS
A herb garden has bountiful benefits – from looking beautiful on
the plot, to adding delicious flavours to your cooking. But there
is more to them than that. Many different kinds of herbs are said
to help with various health issues – from stomach aches to easing
anxiety. So, if you find yourself with 10 minutes to spare, get out
into the garden and spend some time among your herbs. Take
in the smells and the textures, and enjoy a quiet moment with
nature. Then, why not harvest some leaves too and make yourself
some calming herbal teas? If you’ve got... 15 minutes
SOW SOME SEEDS
The simple act of sowing seeds –
veg, herbs, fruit or flowers – can
have a hugely positive impact on
your wellbeing. It is an act of hope,
an act of looking forwards, and the
act of creating something to look
beautiful in the garden and feed
your family with. It doesn’t take long,
and you don’t need lots of fancy
kit to get started – even empty egg
shells or an old fruit punnet make
good seed starting containers. Also,
sowing seeds can be a great way
of socialising with other people on
your plot, or with your neighbours
– swapping excess sowings and
sharing seeds is a great way to
share your passions with others.
IF YOU’VE GOT... 30 MINUTES
GET YOUR HANDS IN THE SOIL
Sticking your hands in the soil and
getting out into nature has been
proved to reduce stress, improve
mood and even help to reduce
symptoms of depression and anxiety.
Scientific studies have found that
getting your hands dirty really does
help – digging in the ground stirs up
microbes in the soil, which, when
inhaled, can make you feel more
relaxed and happier. The reason is,
these microbes stimulate serotonin
production – yes
really! As well
as this, digging
up (and indeed
serving up)
home-grown
crops have been
shown to give you
a big dopamine hit,
creating feelings
of satisfaction and bliss.
What’s not to love?
FIND OUT MORE
There are lots of great resources out
there for learning more about gardening
for wellbeing – here are some good
places to start!
The RHS: rhs.org.uk/advice/
health-and-wellbeing
Mind: mind.org.uk
Thrive: thrive.org.uk
growfruitandveg.co.uk

37. 1
COURGETTE
SAUCE
PEEL 5 COURGETTES AND CUT
INTO SLICES. HEAT 120G BUTTER
AND A SPLASH OF RAPESEED
OIL IN A LARGE FRYING PAN
AND ADD THE COURGETTES,
COOKING GENTLY UNTIL
THEY’RE TENDER. TRANSFER TO
A FOOD PROCESSOR AND BLITZ
FOR 10 MINUTES, UNTIL VERY
SMOOTH. USE TO DRESS PASTA,
SALADS AND RISOTTO.
W AY S W I T H
COURGETTES
9
Whether you’ve
got a glut from the
garden or picked
some up from the
shops, courgettes
are in their prime
right now and
suitable for all sorts
of dishes
36
Health & Wellbeing
2
COURGETTE
FRITTATA
Fry onion and garlic in oil until
soft. Add 2 grated courgettes
and cook for 5 minutes. Add fresh
herbs and season, then cool. Beat
5 eggs into the courgettes. Return
to the pan and stir until the eggs
set. Cook until firm.
Courgettes are
at their best at
this time of year
and so versatile

38. 4
COURGETTE
FRITTERS
Grate 750g courgettes and
place in a sieve for 30 minutes
to drain. Combine with finely
chopped spring onions, parsley
and mint. Add 150g flour,
season, then add 3 beaten
eggs. Fry tablespoons of the
mixture in oil until
golden brown.
3
CARROT & COURGETTE SOUP
Fry carrots and courgettes in butter until nicely coloured.
Add vegetable stock, a few bay leaves, 2 tablespoons of tomato
puree and a little sugar. Simmer for 20 minutes, then remove the
bay leaves and blend. Season and serve.
5
COURGETTE
SPAGHETTI
If you don’t have a spiraliser,
you can still make courgetti.
Use a vegetable peeler to
cut thin ribbons of courgette,
then pile them on top and
slice into very thin batons. Fry
the noodles for a few minutes
over a medium heat, then stir
through your pasta sauce.
6
CHOCOLATE COURGETTE CAKE
PREHEAT THE OVEN TO 190C/375F/GAS 5. BEAT TOGETHER
120G BUTTER, 120ML RAPESEED OIL AND 300G CASTER
SUGAR UNTIL FLUFFY. GRADUALLY INCORPORATE 3 EGGS,
THEN ADD 125ML MILK. SIFT TOGETHER 350G PLAIN FLOUR,
2 TEASPOONS OF BAKING POWDER AND 4 TABLESPOONS
OF COCOA, THEN FOLD THIS INTO THE WET MIXTURE. ADD
450G GRATED COURGETTES, THEN POUR THE MIX INTO
A CAKE TIN AND BAKE FOR 35 MINUTES, OR UNTIL AN
INSERTED SKEWER COMES OUT CLEAN. SEASON WITH SALT
AND PEPPER TO SERVE.
7
PICKLED
COURGETTES
SLICE 500G COURGETTES
VERY THINLY USING A
MANDOLINE. COVER
WITH WATER AND ADD 2
TABLESPOONS OF SEA SALT,
STIRRING TO DISSOLVE. LEAVE
FOR 1 HOUR, THEN DRAIN
AND DRY THOROUGHLY. IN
A PAN, COMBINE 500ML
CIDER VINEGAR, 120G
SUGAR, 1 TABLESPOON OF
MUSTARD POWDER AND A
TABLESPOON OF BROWN
MUSTARD SEEDS. SIMMER
FOR A FEW MINUTES, THEN
SET ASIDE TO COOL. ADD THE
COURGETTES TO THE LIQUID,
TRANSFER TO STERILISED JARS
AND LEAVE FOR 1 WEEK.
8
COURGETTE
SALAD
Use a vegetable peeler to
slice courgettes into long thin
ribbons. Toss in the juice of
1 lemon and 4 tablespoons
of rapeseed oil. Season and
leave to marinade for 30
minutes, then serve with
crumbled feta.
9
COURGETTE
GRATIN
Preheat the oven to 190C/
Gas 5. Slice 4 courgettes
and dry thoroughly. Fry the
slices in a little rapeseed oil,
in batches, making sure every
slice is nice and golden. Add
some chopped garlic and fry
until crisp. Transfer the slices
and garlic into a gratin dish,
along with slices of cheese
and tomatoes. Sprinkle over
grated Cheddar, season,
then bake in the oven
for 30 minutes.
37
Health & Wellbeing
Courgettes are low in calories
and high in water content –
making them the perfect summer
ingredient. From salads to soups,
there’s so much you can do!

39. Maintaining a positive mindset and actively recognising your
blessings on a day-to-day basis have been shown to boost
happiness, lower stress and improve mental health. But how
do you begin your gratitude journey in a fun, mindful way?
Get creative! Here, we show you how to handcraft a beautiful
gratitude journal to kick-start your self-care.
You will need
• A4 white paper
• Cardstock, various colours
• Patterned papers
• Strong sewing thread
• Embroidery thread
• Needle
DIY Journal
1Make one section of pages by folding six sheets of A4 white
paper in half and inserting them one by one inside the other.
Open it out and mark eight points down the centre fold at 2cm
intervals, leaving 3cm on either side.
H O W TO D O A
R U N N I N G S T I TC H
1Secure the thread on the wrong
side of the card, then bring the
needle through to the surface to
start the first stitch.
2Moving forward, take the
needle back down through
the card and bring up again.
Keep the distance between
the gaps and the stitches the
same size and continue along
the stitching line.
TOP TIP
Oversewing means stitching
diagonally from left to right.
The needle goes through one
side and is brought around the
edge of the card to go through
the same side.
2Hold the papers in a ‘v’ shape and pierce the marks with a
needle, passing through all sheets on the fold. Make a slim
book jacket from card covered with patterned paper. Mark and
pierce the jacket on the fold in the same way as before.
3Slip the papers inside the jacket. Take a double thickness
of strong sewing thread, knot the end and, starting from
the inside of the section, sew a running stitch through the
holes before sewing back in the opposite direction. Fasten
the thread into the original knot and trim the ends.
4Make several sections in this way and stack together. Hold
in place with a large bulldog clip, then bind the sections
together using the stitching on each spine. Begin by weaving
embroidery thread through the centre stitches. Add decoration
and interest by oversewing from stitch to stitch. Knot and
weave the thread back through before trimming.
For
more
creative
projects,
head
to
crafts-beautiful.com
CREATE JOY
39
Health & Wellbeing

42. 40
Health & Wellbeing
Wellness
Craving new scenery after months stuck at home? From heavenly
beach retreats to peaceful alpine hideaways, there are plenty of
beautiful settings for a sumptuous post-lockdown spa escape
WORDS | Hannah Wilkinson
MOUNTAIN SANCTUARY
We all know the benefits of being in nature, which is why
Northern Italy’s beautiful Trentino region is a great destination
for those who are after a health boost. It’s here you’ll find the
luxurious Lefay Resort and SPA Dolomiti – a peaceful wellness
retreat surrounded by breathtaking mountain scenery. Since
opening in 2019, this resort has made a name for itself as an
exclusive wellness destination – and you’ll understand why
when you see its impressive spa offering. Spread over several
floors, the resort’s dedicated health centre delivers all the
amenities you’d expect from a first-class spa – with the added
bonus of panoramic views of the Dolomites. If you’re serious
about finding your Zen, a highlight is Lefay’s innovative sauna
area which was built on the principles of classical Chinese
medicine. Five energy circuits are available and the idea is
that each path has an individualised sequence of treatments
to help restore your balance. lefayresorts.com
Wanderlust
TROPICAL ISLAND ESCAPE
If you’re after an exotic setting for your first holiday after lockdown,
BodyHoliday in Saint Lucia won’t disappoint. Surrounded by
forested mountains and sugar-white sands, this luxury retreat
promises a one-of-a-kind getaway where you can focus on your
wellbeing in one of the world’s most beautiful destinations. As the
name suggests, exercise is a core part of BodyHoliday’s offering,
so during a stay here you’ll find a host of activities with options
from yoga and dance classes to high-intensity bootcamp sessions
on the beach. But if breaking a sweat isn’t your idea of fun, then
rest assured, you’re still welcome! As one of the first beach resorts
of its kind, you’ll find plenty of opportunities to soak up the rays,
take in the scenery and make the most of laid-back Caribbean
life – you’ll even have daily spa treatments as part of your standard
rate. The award-winning wellness centre offers a full spectrum
of therapies, including ayurvedic treatments, holistic therapies,
specialised massages and personalised programmes so we can
bet you won’t want to leave, visit thebodyholiday.com

43. 41
Health & Wellbeing
FEEL WELL
INDIAN OCEAN PARADISE
With its powder sands, turquoise waters and
year-round sunshine, most don’t need convincing
to visit the Maldives. But it’s not just the dreamy
beachside scenery that should lure you to its
shores. If you’re after a holiday that combines a
tropical adventure with the benefits of a wellness
escape, Emerald Maldives Resort and Spa should
definitely be on your list. Set on a private island
and surrounded by lagoons and coral reefs, this
luxury resort promises a heavenly hideaway miles
from home and the stresses of lockdown. Rooted
in ancient healing practices, the resort’s Emerald
Spa is a one-of-a-kind healing sanctuary where
you can enjoy a full range of holistic rituals in the
privacy of 10 luxury villa-style treatment rooms.
With everything from aromatherapy treatments
and Abhyanga massages to individualised
practices designed to lessen anxiety; you’ll
definitely find plenty to indulge in. Head to
emerald-maldives.com
LAKESIDE RETREAT
For those wanting to experience state-of-the-art spa facilities
after lockdown, Chenot Palace Weggis’s Medi-Spa needs to
be on your radar. Overlooking the gorgeous Lake Lucerne in
Switzerland, this modern property provides in-depth medical
diagnostics, nutritional consultations and sumptuous treatments
as part of its extensive offering. The aim of this resort is to
educate its guests on the science behind wellness through
a holistic and personalised approach. Its three signature
retreat programmes use the latest technologies and targeted
treatments to activate healing, prevent disease and rebalance
the body and mind. If somehow you find the willpower to leave
the wellness centre, you’ll discover plenty of opportunities
for outdoor R&R here, too. An underground tunnel connects
the spa to an idyllic private beach where you can enjoy wild
swimming, taking in the views and savouring your new-found
freedom. Visit chenotpalaceweggis.com
BACK-TO-NATURE HIDEAWAY
Nestled on the shores of Ago Bay in the forests of Japan’s Ise
Shima National Park, Amanemu’s rustic ryokan-inspired retreat is
the place to go for an immersive wellness experience. Built around
natural hot springs, the resort’s award-winning 2,000-square-
metre spa is an ultra-luxe destination, and one that definitely
makes the most of its beautiful surroundings. Water is the healing
force behind the offering here, so of course you’ll find plenty of
bathing options with a large central onsen pool, plus two private
spa pavilions – each with their own thermal pools. When you’re
not soaking in the mineral-rich waters, an extensive choice of spa
treatments and holistic therapies is also available to enjoy – shiatsu
is a prerequisite if you’re heading to Japan! If you want to make the
most of your stay, consider one of the resort’s forest bathing or spa
escape programmes for complete rejuvenation. Visit aman.com

44. 43
Health & Wellbeing
EAT WELL
From delicious healthy recipes to the best nutritional advice, we guide you
through what should – and shouldn’t – be on your plate this month
POWER UP
YOUR PLATE
Has lockdown left you feeling
overwhelmed and exhausted?
Rosie Millen, AKA Miss
Nutritionist, is on hand with
her top tips to giving yourself
a much-needed boost

45. M
ore than two-thirds of adults in the UK (69 percent)
report feeling very worried about the effect COVID-
19 is having on their wellbeing, according to research
by health.org.uk. The World Health Organisation
have not only officially added burnout to their International
Classification of Diseases; they predict that work-related stress,
burnout and depression will together top the list of most prevalent
diseases in the coming years. Nutritionist Rosie Millen was inspired to
help others after she collapsed in a park one day and, with poor information and
misdiagnosis, remained in bed for close to three years. Now recovered, she coaches
thousands of people to re-energise and regain their lives with her unique, lifestyle
plan. Here, she reveals the best foods to add to your plate if you’re feeling fatigued.
THE MAGNIFICENT SEVEN
If you are feeling burned out and tired, here are
my magnificent seven foods to focus on.
2 DARK GREEN LEAFY VEGETABLES
I’m talking broccoli, spinach, kale, Swiss chard (yum) and collard greens.
These foods are packed with nutrients such as magnesium, vitamin A,
vitamin B9 and vitamin C, all of which are vital to our health.
1 OILY FISH
Salmon, mackerel, sardines and anchovies are excellent sources
of omega 3 fatty acids which have anti-inflammatory properties.
They are also a good source of protein and vitamin B12, which
is essential for energy production in the body. Bear in mind,
however, that oily fish can contain levels of pollutants, so do
look up government suggested limits on how much oily fish
you should be eating each week.
3 BEETROOT
Studies have shown that drinking beetroot juice helps to
increase energy and enhance endurance. It’s also a good
source of B vitamins, iron, potassium and fibre, and can be
eaten raw or cooked. That’s why beetroot is one of my
magnificent seven.
44
Health & Wellbeing

46. 4 AVOCADO
Avocados are rich in healthy fats
and fibre. And as fats yield more
energy than carbs or proteins, they
are great for giving you a boost.
They are also a good source
of B vitamins, required for ATP
(adenosine triphosphate)
production. ATP plays a key role
in energy transfer within cells.
5 BEANS
Ever heard of the expression to be
full of beans? That’s because
beans, such as kidney beans, black
beans and pinto beans, are
powerhouses of nutrients. They are
packed with protein to help
stabilise blood sugar levels and
contain high levels of B vitamins
to help your body turn food into
energy. What’s not to like?
6 STRAWBERRIES
A study published in the Nutrition
Journal in 2012 found that vitamin
C reduced fatigue in office
workers when administered.
Which is why strawberries are on
this list. Packed with vitamin C
and fructose (fruit sugar), they
give you a natural boost.
7 QUINOA
In my view, quinoa is a silent
superfood. Quinoa is awesome in
the body. For example, 185g
(6½oz) of cooked quinoa
provides 39g of carbs, 5g of
dietary fibre, 8g of protein and a
significant amount of vitamins and
minerals including magnesium,
folate and manganese. Well
done, quinoa!
1. YOU HAVE LOW ENERGY
AND SUFFER FROM FATIGUE
You need to be eating protein at
every meal and snack to keep your
blood sugar levels on a nice even
keel to provide you with sustainable
energy every day.
2. YOU HAVE
FOOD CRAVINGS
Protein takes four hours to break
down in the gut and keeps us feeling
full. If you are not eating protein
regularly, it can lead to cravings. Most
people are eating too many refined
carbohydrates which cause blood
sugar spikes and dips.
3. YOUR MUSCLES FEEL WEAK
Everyone knows that protein is
needed to build new muscle mass.
A low-protein diet can result in muscle
wasting and poor workout recovery.
4. YOU HAVE THIN
HAIR AND WEAK NAILS
If you want super-strong and
healthy nails it’s all about the
protein. It’s literally food for nails.
5. YOU FEEL ANXIOUS
AND MOODY
Amino acids are the building blocks
of neurotransmitters which control
your mood. Proteins help the brain
produce hormones like dopamine
and serotonin which help bring
on positive feelings such as calm,
excitement and positivity.
FIVESIGNSYOUARE
LACKINGPROTEIN
EAT WELL
45
Health & Wellbeing

47. FOODS THAT GIVE YOU ENERGY
I
like to stick to the
following rule... If it
didn’t come from the
ground or didn’t have
a mum – don’t eat it!
Over the next six weeks
I want your food to be
as fresh and as nutrient-
dense as possible. I’m
not saying that the foods
to avoid are the devil – I
PROTEINS
Proteins found in foods such as
fish, chicken, eggs and protein
smoothies. Proteins provide us
with essential amino acids –
‘essential’ because our bodies
cannot make them.
HEALTHY FATS
Healthy fats found in avocado,
oily fish, nuts and seeds, which
provide us with essential
fatty acids.
SLOW-RELEASE
CARBOHYDRATES
These release their sugars into the
bloodstream much more slowly
than refined carbs because they
contain fibre. I call them smart
carbs. Smart carbs include beans,
quinoa, lentils and chickpeas.
For more, read this
Burnout’s a B*tch! by Rosie Millen is
out now (£20, Mitchell Beazley)
just want you to feel more
energised as quickly as
possible. If you do have
that slice of chocolate
cake, don’t panic. Just pick
up where you left off and
carry on with the plan.
Let’s not forget that
all foods provide energy,
but there are some that
give you more of a boost
than others. There are
three macronutrients
which provide your body
with the building blocks
to recover. These three
macronutrients – protein,
fats and carbs – are all
vital for energy. They are:
46
Health & Wellbeing

49. 48
Health & Wellbeing
Great for soaking up
flavours, aubergine
makes the perfect meaty
substitute. Try barbecue
sauce instead for even
more smokiness!
A U B E R G I N E K E B A B S
SERVES 4
Ready in: 40 mins
Ingredients:
For the kebabs:
• 100ml hot sauce
• 3 tbsp olive oil
• 6 tbsp golden syrup
• 2 tbsp lemon juice
• 2 aubergines (2 kebabs per aubergine)
To serve:
• 4 flatbreads
• A handful of Romaine or iceberg lettuce,
roughly chopped
• 2 tomatoes, thinly sliced
• 1 red onion, thinly sliced
1Preheat the oven to 200C/400F/
Gas 6 and line a baking tray with
greaseproof paper.
2Combine the hot sauce, olive oil,
golden syrup and lemon juice in
a mixing bowl and set to one side.
3Slice the aubergines into the thinnest
rounds you can manage; the thinner
you slice the aubergine, the more marinade
you will get on each piece and the crispier
the edges will be when cooked.
4Coat all the aubergine slices in the
marinade and fold each slice in half
before skewering onto a kebab skewer
– you will need about four skewers.
5Place the skewers on the lined
baking tray and bake in the
oven for 40 minutes until crispy.
6Serve the kebabs on flatbreads
with lettuce, tomato and red onion.
V
MEAT
FREE
Make it
By Brett Cobley
£14.99, harpercollins.co.uk
For more, read this
EASY VEGAN
VG
DF

50. MIND OVE
R
M
U
S
H
R
O
O
M
49
Health & Wellbeing
EAT WELL
facebook.com/
healthwellbeinguk
instagram.com/
healthwellbeinguk
Snacks are back in a big way, and
this month, you’ll find BitesWeLove
in our cupboards. They’ve got
health-conscious consumers
in mind who want wholesome
snacks on-the-go. Peas are the star
ingredient, so they’re high in fibre, a
source of plant protein and contain
60 percent less fat than regular crisps.
Available in selected Sainsbury’s stores.
this
digest
T H E L A T E S T F O O D N E W S F O R Y O U
WHAT’S TRENDING
THIS MONTH...
Satisfying
snacks
EDITORIAL ASSISTANT
DANIELLA GRAY
The demand increases for meat-free dishes at Prezzo.
Its response to the spiked interest? The Italian restaurant
has partnered with plant-based pioneers THIS (this.co)
to recreate some of its most popular dishes, including the
chicken penne arrabbiata and chicken and roasted peppers
pizza. The new recipes will feature on menus across 150
of Prezzo’s restaurants, nationwide.
112%
DID YOU KNOW?
FOOD FOR
THOUGHT
Ever wondered why the response “I’ll have
what they’re having” comes so naturally? It
turns out that our food choices are shaped by
other people more than we thought – especially in the
workplace. A new study has found that when co-workers
are eating together, individuals are more likely to choose
foods that are as healthy – or unhealthy, for that matter – as
the selections made by their fellow employees. Want to
swerve the dilemma altogether? Thirty minutes is all you
need to prep your meal for the day ahead. Traybakes are an
easy, cost-effective way to load your lunches with colour and
abundance. Try a traybake of fennel, butter beans, leeks
and a dollop of pesto for a speedy but healthy option.
Sure,
puzzles and
sudokus have their
place for keeping your
brain active, but a commonly-available
ingredient has been found to have similar
powers. Researchers at the National
University of Singapore have found that
seniors who consume more than two
standard portions of mushrooms
weekly – that’s around 150g per
portion – may reduce their
odds of having mild
cognitive impairment
by 50 percent.
Take 20 minutes to
whip them up
into a soup.
IF YOU HAVE
20
MINUTES
VEG OUT
Struggling to get your five-a-day? You’re not
alone. According to research*, one in 10 UK adults
currently eat vegetables just once a week or less. In a
bid to change this, Tesco and Jamie Oliver have clubbed together
to show shoppers just how easy it is to get more of the green stuff
in your diet. Only have 10 minutes? If you like things sweet, grate
an apple or pear into your porridge oats, or upgrade your eggs
with a few slices of mushrooms and half a tomato. Cracking!
IF YOU HAVE
10
MINUTES
*figures
from
Opinium
IF YOU HAVE
30
MINUTES

52. 51
Health & Wellbeing
Round off a day spent in the sun with these lighter-style desserts
Treat yourself to a
sweeter summer
IN PARTNERSHIP WITH

53. Ready in 25 minutes,
plus cooling and setting
SERVES: 4
185g blueberries, plus extra to serve
(optional) • 6 sheets of leaf gelatine
• 250ml made-up no-added-sugar
summer fruits cordial • Juice of 2
limes • 2 level tsp sweetener granules
• 125ml diet lemonade • Fresh mint
leaves, to decorate
1Divide the blueberries
between four 150ml moulds
or dessert glasses and chill.
2Soak the gelatine sheets in
cold water for 4-5 minutes
until softened. Squeeze out
any excess water and put the
sheets into a bowl over a pan
of simmering water along with
the cordial, lime juice and the
sweetener. Heat until both of
the sweetener and gelatine have
dissolved, then set aside to cool.
3Pour the cordial mixture into
a jug, add the lemonade and
pour over the blueberries. Chill
for at least 4 hours or until set.
4When you’re ready to
eat, dip the moulds
briefly in hot water. Press a
serving plate against the top
of each mould, shake slightly
and flip over to turn out. If you’re
using dessert glasses, just serve
the jellies as they are – there’s
no need to turn them out.
5Decorate with
the mint leaves
and serve with extra
blueberries, if you like.
M A N G O S O R B E T
W I T H P I N E A P P L E
Ready in 30 minutes, plus freezing
SERVES: 6
2 large ripe mangoes or use 300g prepared
fresh mango • 2 large bananas • 2x175g
pots Muller Light Vanilla yoghurts • 1 level tsp
sweetener granules • 1 level tsp vanilla extract
• 1 medium pineapple or use 400g prepared
fresh pineapple • Fresh mint leaves, to decorate
1Cut the cheeks off each side of the
mangoes, then slice the remaining flesh
and skin off the stone. Peel and dice the
mango flesh and put it into a food processor.
Add the bananas, yoghurts, sweetener
and vanilla extract and whizz until smooth.
2Transfer the mixture to a
freezer-proof container and freeze
for 1 hour or until frozen around the
edges but slushy in the middle.
3Using a fork, break up the ice crystals
around the edge and stir into the slushy
centre. Freeze for another 2-3 hours.
4Tip into a food processor and whizz very
briefly until smooth, then return to the
container, cover and freeze. Top and tail the
pineapple, then cut away the skin around the
outside. Chop the pineapple in half, then into
quarters. Cut away the hard core then slice
the flesh and put it into a bowl and chill.
5Move the sorbet into the fridge
10 minutes before you want to eat
so that it can soften a little. Scoop the
sorbet into bowls and serve with the
pineapple and mint leaves to decorate.
B L U E B E R R Y A N D
L I M E J E L L I E S
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Health & Wellbeing