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LIVE WELL EAT WELL MOVE WELL LOOK WELLQUFICEKE &L EWAESYLL JULY 2022 7 TASTY VEGAN RECIPES TO TRY THIS WEEK STRONGER ROCHELLE & HAPPIER HUMES On why boundaries are so important LIFE HACKS TO BOOST YOUR MENTAL HEALTH “WALKING CHANGED MY LIFE” SLASH YOUR FOOD BILLS 4 readers share How to save up their journeys to £700 a year! Painful periods? Simple ways to ease SUMMER SAVIOURS this time of month 50 HEALTH SHORTCUTS 4 NO-HASSLE EXERCISE 4 BUDGET SKINCARE BUYS 4 NUTRITIOUS FOOD TIPS 4 STRESS-FREE FAMILY IDEAS JULY 22 £4.99 PLUS! SPREAD MORE KINDNESS • THE TRUTH ABOUT CAFFEINE • STAY SUN SAVVY Editor’s Letter EDITORIAL Acting Editor: Claire Munnings [email protected] Senior content creator: Laura Coppock T CLAIRE MUNNINGS [email protected] Commercial content creator: Rae Passfield here’s something so uplifting about the [email protected] sunshine. I don’t know whether it’s the Senior content writer: Daniella Gray warmth of the rays on my skin, the fact [email protected] the golden light makes me look at my Content creator: Liz Frost surroundings differently or that the warmer weather [email protected] makes everyone I meet a little more smiley, but ADVER TISING there’s definitely something about summer that Group advertising manager: enlivens my soul. I know I’m not alone too – those Owen Cook, 01206 505939 feel-good vibes can be felt across the board here at [email protected] H&W and we hope you’re facing the season ahead Advertising manager: with the same sense of optimism. To help you have your Emma Steele, 01206 505428 [email protected] best summer yet, we’ve got a cracking issue packed full of outdoor activities Senior account manager: and healthy living ideas. Fancy taking up a new hobby? Try bellyboarding, the Julie Freestone, 01206 506232 ultimate water activity that beginners can get to grips with over on page 64. [email protected] Looking to reduce your meat intake for a few days? We’ve got delicious vegan Senior account manager: recipes from Slimming World over on page 43. On the hunt for some brilliant Julie Bennett, 01206 506237 summer beauty buys? Check out our top picks on page 86. Of course, we [email protected] know that for all the joyous times summer brings, it can also bring moments of Advertisement production: Angela Scrivener stress (juggling school holidays with limited childcare, anyone?), issues of self- confidence and the temptation to throw away your healthy goals. But don’t DESIGN despair – we’ve got advice and tips on how to approach all of these. On page Art editor: Richard Allen 78, we’ve brought in the experts to help explain how to make the holidays Designers: Ben Kemp, Luke Rogers, a time to relax for everyone, and on pages 81 and and Shannon Hall 84 we show you how to stay on track with all your SUBSCRIPTIONS & BACK ISSUES exercise and healthy eating plans. Elsewhere in 0800 904 7000 the issue, we’re also looking at ways to build your mental resilience so you can better IN-HOUSE PHOTOGRAPHY cope with life’s challenges on page 11 and CliQQ Photography, cliqq.co.uk finding out how walking has transformed ACEVILLE PUBLICATIONS LTD the lives of four of our readers on page 70. Don’t forget to read our inspiring interview Marketing manager: with our brilliant cover star Rochelle Humes Andrea Turner [email protected] Accounts: Debbie Starrs, 01206 505995 Con plagea 18 ieithrer.e Enjoy! NEWSTRADE SALES Frontline 01733 555161 CUSTOMER SERVICE [email protected] Editor’s picks... NUTRITION KEYS VG Vegan V Vegetarian Laura, Senior Daniella, Liz, DF Dairy-free content creator LOVES Senior content LOVES Content creator GF Gluten-free I‘m always dropping writer If you hate bikini-line my phone so the “All my spot-prone upkeep this time of SF Sugar-free deep pockets on ladies, get in year, this home IPL these are ideal. formation for this laser from Bondi-Body To the best of our knowledge, we, Aceville, have provided accurate Also sweat-proof, beauty heavyweight. is the perfect solution. and complete information within our publications, but we make no squat-proof and Tanning ingredients Simple and effective, recponretesennt taarteio fno ra isn tfoor tmhea taiocncu arnadcy e onft ethrtea iinnmfoermnta otinolny. a Ondur d pou nbolict aretifloencst aannd comfortably high- are combined with you’ll see results in just endorsement or recommendation by Aceville. Importantly, the information waisted.“ Highlander aloe vera and vitamin a few weeks. pforor vpidroefde swsiiothnianl oaudrv picueb, liinccaltuiodninsg s hwoituhldo unto litm bieta vtiieown,e md eads iac aslu abdsvtiitcuet.e Active Side Pocket E to keep breakouts Bondi Laser To the extent permissible by law, any liability for any loss or damage Leggings, £38, at bay.” £6.99, @home, £199, LOVES ouhro pwuebvliecra ctiaounsse ids ,e axrcisluindge dfr.o Imt i st hoeu ru rseea odfe trhse’ rinefsopromnastibioinlit cyo tont aasinseesds itnh e locketloves.com stmoriz.co.uk bondi-body.com safe use of the information we publish based on each individual’s own circumstances. We cannot assess that because as publisher we do not share medical and health details of our readers. 3 Health & Wellbeing U S V E G A N RECI 18 P Start well CIO ES I P 7 HEALTHY HOTLIST: L 4 ON THE A bite-size look at what’s trending E 3 in the world of wellness D COVER 8 COFFEE 101 2 Yes, your morning habit does have 2 some good-for-you credit 0 Live well 2 11 HOW TO IMPROVE YOUR y MENTAL FITNESS l Exercise builds your physical strength, but how u about your emotional resilience? J 18 “I REALLY BELIEVE THAT BOUNDARIES ARE IMPORTANT“ sThe former pop-star-turned-presenter Rochelle Humes talks boundaries and body image 23 WELLBEING NEWS The latest from the wellness world t Walk well 24 ANDREA MCLEAN Our columnist on how you can make your 70 THE WONDERS OF ndreams come true WALKING 26 PET PALS Four readers reveal how walking has Three readers share how gaining a pet in transformed their lives lockdown has changed their routine 74 A BEGINNER’S GUIDE 29 AMANDA BYRAM TO HIKING e Our wellness guru on why gratitude is key Take your strolls to the next level with our to happiness simple guide to hiking Create joy Your t healthiest you 31 PERFECT YOUR PICNIC Planning lunch in the great outdoors? Try these n delicious bakes from Paul Hollywood 10-PAGE SPECIAL: 50 HEALTH SHORTCUTS 34 THE ART OF KIMCHI MAKING 78 STRESS-PROOF Make this gut-friendly accompaniment today YOUR SUMMER Eat well Think ahead to make this year your family’s o happiest summer yet 37 YOUR POST-DIET PLAN OF ACTION 81 HEALTHY FOOD HACKS Expert-approved strategies to maintain Here’s how to stay on track with your Cyour milestone healthy eating plans this season 42 DIGEST THIS 84 10 WAYS TO FIT FITNESS The latest research and products from the INTO YOUR DAY 117 foodie sphere Follow our quick and easy tricks for adding 43 PLANT POWER exercise to your daily routine Tasty vegan recipes from Slimming World 51 WATCH YOUR WASTE Take a fresh look at your fridge to protect your pennies and the planet 78 Move well 59 BAND AID Ramp up your workout with a resistance band 63 YOUR FITNESS The latest trends and advice to keep you active 64 A SHORE THING Make a splash this summer by trying the art of bellyboarding 16 4 Health & Wellbeing 31 In every issue 16 7 WAYS TO SPREAD MORE KINDNESS Positive actions to bring joy to yourself and others 125 WHAT HAPPENS WHEN... I EXERCISE IN THE HEAT Here’s what happens when you work out in the sun 129 THE HEALTH HUB Join our community and hear about one reader’s latest adventure – plus follow 86 EASY STEPS TO A our latest posts on social media SUMMER GLOW 130 FIVE MINUTES WITH... Top beauty buys for a more radiant you MICHELLE ACKERLEY Travel well The TV and radio presenter on walking for wellbeing and carving out time for herself 89 OUT OF OFFICE Here’s how to enjoy a workation this year SUBSCRIBE TODAY Look well 95 WHAT’S YOUR SWIMWEAR STYLE? Not sure what to wear on the beach this summer? We’ve got you covered 99 YOUR STYLE The best new products to add to your basket, as well as trusted fashion advice Feel well 107 7 WAYS YOGA CAN IMPROVE YOUR HEALTH It’s not just about being more flexible – yoga can boost your health in a wealth of ways 113 HEALTH CLINIC We bring you the latest news from the Become a health world subscriber this month and 114 PERIOD POWER receive a free Ark Skincare serum, Women’s health coach Le’Nise Brothers reveals worth £45. For details, turn to page 92. natural remedies to ease that time of the month 126 SYMPTOM CHECKER The experts explain how to look after your body and skin in the summer sun Sleep well 89 117 EMBRACE SLEEP ACCEPTANCE This trick will have you nodding off in no time H&W Awards Get us on your phone! Our digital editions are only £2.99 on Apple Newsstand 121 GET VOTING Vote for your favourite brands for your chance to win some amazing prizes COVER: Rochelle Humes 122 GIVE YOURSELF A BOOST CREDIT: REGATTA GREAT OUTDOORS Advice to help you overcome the 3pm slump – NEXT ISSUE ON SALE: 7th July 2022 plus award-winning picks to keep you energised 5 Health & Wellbeing START WELL THE HEALTHY H&W B O O K C L U B H O T L I S T The best books to dive into this month A bite-size look at what’s trending in the world of wellness Lessons In Chemistry by Bonnie Garmus WHY YOU SHOULD Pick up this whipsmart book if you want a KNOW ABOUT... novel you can’t put down this summer. Set in the 60s, scientist Elizabeth Zottfinds MARULA OIL herself not only a single mother but the We know what you’re thinking reluctant star of America’s most-beloved – not another oil to add to your cooking show Supper at Six. Elizabeth’s beauty product shelf? But primetime TV presence proves revolutionary. don’t turn the page just yet. But as her popularity sky-rockets, not As far as multitasking beauty everyone is happy with her approach. products go, you can’t really go wrong with marula oil. This antioxidant oil comes from the marula tree and scores five stars for its hydration properties and skin-protecting qualities. Made from the seeds or fruit of the marula tree, marula oil is anti-inflammatory and anti-ageing, helping to combat redness, fine lines and wrinkles. Our top tip? One Day I Shall Astonish the World Purchase pure or virgin marula by Nina Stibbe oil, as it tends to have a higher When Susan’s grown-up daughter returns concentration of those good- home, it brings into question everything for-your-skin antioxidants. Susan thinks about marriage, life and opportunity. Is the marriage really worth OIL UP it? What does she really want? Has she actually been really wrong about... everything? A novel about contentment, happiness and heartache. Drunk Elephant Virgin Marula Antioxidant Organic Marula Oil The Ordinary 100% Face Oil, £34, O10 -Cold-Pressed, Cold-Pressed Virgin The No Show by Beth O’Leary cultbeauty.co.uk £14.99, facetheory.com Marula Oil, £8.50, From the bestselling author of The Made straight from the Using 100 percent organic cultbeauty.co.uk Switch and The Flatshare, comes the pip of the marula fruit, marula oil to soothe and One hundred percent pure, tale of three women and one triple-timing this pure oil is full of hydrate dry or damaged cold-pressed and organic, man. Jane, Siobhan and Miranda are antioxidants such as vitamin skin, Face Theory’s this virgin marula oil thrown together for an unforgettable E and flavonoids, while Organic Marula Oil formulation provides plenty experience, with an unlikely outcome. also being rich in omegas. O10 is a versatile all- of fatty acids, vitamins and Buy this oil if you want to rounder that soothes and antioxidants to hydrate moisturise, rejuvenate and protects cracked, dry or skin and restore nourish your complexion. damaged skin. glowing radiance. 7 Health & Wellbeing 101 Coffee It’s official: we can confirm that your does morning habit have some good-for- you credit. Here’s everything you need to know to supercharge your cup in an instant T he caffeine-obsessed among THE DAILY GRIND us will agree that if There’s no denying that coffee has become a staple there’s one thing in our routines (some claim they can’t function worth waking up without one in the morning) and, you’ll probably find yourself in the minority if you’re one of those for, it’s a cup of coffee in people who don’t make a beeline for the kettle first the morning. And, whatever thing. In fact, recent research* has shown that coffee ties with tea as our favourite hot beverage, with 95 your motivations are for a million cups being consumed every day in British daily trip to Costa on your households. So, why the uptick? Alex Manos, one of the few Institute for Functional Medicine-certified way to work, we’ll bet it’s not practitioners in the UK and chief wellness officer for to leverage your health, right? Exhale Coffee (exhalecoffee.com), thinks its power to bring people together plays a big part. “I think Well, coffee might be more the smell and aroma of coffee is sometimes more nutritionally sound than you appealing than the taste, and it can also evoke romantic images of socialising and old associations,” think. Despite its bad rep, coffee he says. “For example, my dad is a coffee lover and I actually has some credible health have memories of walking into the kitchen and being greeted with the smell of coffee.” benefits, with some studies Let’s not forget the array of immediate suggesting that it can improve impacts that makes you want to pop the kettle on too. “The caffeine content of coffee is a known memory, reduce cancer risk and stimulant of your central nervous system, [which is even help you live longer, but why] after drinking coffee, you typically feel more alert and less tired,” explains Dr Nirusa Kumaran, before you guzzle down another medical director and founder of Elemental Health latte, the road to coffee-induced Clinic (elementalhealthclinic.com). Get the jitters immediately after a cup? You might be sensitive bliss is a little bumpy. Buzzing to the impacts of caffeine – and your genes could for the intel? Our panel of experts be partly to blame, she continues. “Genetics can render people more sensitive to coffee. chime in on this heated debate There are epigenetic SNPs, or single nucleotide and answer all your coffee FAQs polymorphisms, that have been shown to either slow your metabolism of coffee or stop you from like ‘am I addicted, how much eliminating it from your body.” This could explain is too much and are there any why some people can drink three flat whites no problem, but others feel jittery after a few sips. As alternatives?’ Cue the caffeine... a general rule, Dr Kumaran says you should avoid excess caffeine if you’re pregnant or breast feeding, as high amounts of caffeine have been linked to potential problems with the baby’s growth and development. 8 Health & Wellbeing START WELL SPILL THE BEANS liver disease, an improvement COFFEE WITHOUT THE CRASH in blood pressure and a 25 You may be inclined to think percent reduced risk of Type What about those who can’t have caffeine? “Decaffeinated that just because you love 2 diabetes. Coffee is full of coffee still contains a very small amount of caffeine your coffee, it can’t be doing antioxidant nutrients too (around three percent compared to regular coffee, so approximately 3mg vs 95mg per cup),” says naturopathic you much good, but coffee which, Dr Kumaran says, are clinical nutritionist, Lara Hughes (wholistic-health.co.uk). can be one of the best health important to mop up free “The process of decaffeination involves various options, drinks out there – it comes radicals and reverse the effects but most commonly, the beans are soaked in a chemical with some steaming-hot of oxidative stress, which can solvent (usually methylene chloride or ethyl acetate) to mental and physical benefits, be damaging to our DNA and remove the caffeine; while this might be music to the which have been extensively cells. Its ability to improve ears of those sensitive to the side effects of caffeine, the researched. Alex says that cognitive performance also same process removes a majority of the natural, bioactive regular coffee drinkers have gets a shoutout, as it could play compounds such as antioxidants in coffee which would been shown to have a 30 a role in neurodegenerative usually confer health benefits.” percent reduction in mortality diseases, such as Alzheimer's Coffee companies that have a more natural process from stroke, a 29 percent and Parkinsons. Pretty of decaffeination are few and far between, Lara tells lower risk of non-alcoholic fatty impressive resumé, right? us. She recommends the Organic Everyday Decaf Tea from Clipper Tea that uses carbon dioxide and water in the decaffeination process. Need a boost without the shakes? Green tea is a great option. “Green tea contains caffeine and also the nervous system-calming amino acid L-Theanine, which promotes focus and attention but in a calming manner minus the jitters. Apoptogenic mushrooms are also a great substitute,” says Lara. Think your cup needs an extra kick? Nespresso has launched a new functional coffee range that contains 20 percent more caffeine than its regular blends, designed to help coffee lovers be ready to face their day. Visit nespresso.com for more information. DARK ROASTING ORDER UP Three to five cups of coffee were the general consensus Love the ritual of heading to your favourite coffee among our experts as the sweet spot to reap those shop on the weekends? You’re not alone. A survey delicious benefits, but if you fall into one of the caffeine- of 4,000 consumers by Allegra revealed that going to sensitive camps, that might be too much for you. So, time coffee shops came second after seeing friends and for the moment of truth. How much is too much? The best family as the most-missed social activity since way to assess this is to monitor a few signals from your coronavirus lockdown began. Now that we’ve seen body, advises Dr Kumaran. “When you start seeing signs the back of café closures – and if you’re looking to hack of irritability, agitation, a racing heart rate, high blood your morning mug – Dr Kumaran recommends aiming for pressure, anxiety, headaches on caffeine withdrawal (or organic coffee where possible. “Organic coffee is likely to are struggling with stress or insomnia) then it’s best to have much more antioxidant nutrients compared to non- limit caffeine. The maximum recommended daily dose of organic. It’s best to avoid a dark roast as this may reduce antioxidant nutrient levels, and aim to avoid sweetened caffeine is 400mg, which is typically four or five cups of lattes that may have a high fat or sugar content.” coffee depending on the strength of the coffee itself.” If you prefer having your coffee at home, Alex agrees If you’re knocking back more than the amount that a light or medium roast is better, but to go one step recommended by the experts, you may be addicted further, look for the speciality grades. “This means the to the caffeine, rather than the coffee itself. This can be beans have been better looked after right from the start characterised by: “A persistent desire or unsuccessful efforts of their lives. So, they’ll have been grown on a healthier to cut down or control caffeine use, continued caffeine ey plant, with less risk of contamination during handling and v use despite knowledge of having a persistent or recurrent ur roasted with more care, so less likely to be dark roasted S physical or psychological problem that’s likely to have been (keeping more nutrients in), leading to an altogether mer caused or exacerbated by caffeine, withdrawal symptoms healthier cup of coffee.” su of caffeine such as headaches, and irritability and craving The bottom line? Coffee is to be enjoyed – and Con or a strong desire or urge to use caffeine,” explains Alex. we’re advocates for doing more of the things that al Csoa ffif eyionue’ wrei tehxdpreawrieanl cisi nagls osy rmecpotogmniss,e sdu mche adsic hael acdoancdhiteios,n , bring you joy – but it’s also good to know that you’re Glob in control of your preference of this glorious morning a irritability, fatigue, difficulty concentration or depressed st beverage and how it can have an effect on your health ati mood after quitting caffeine, seek help from a professional. and happiness. e St h T * 9 Health & Wellbeing