Indholdsfortegnelse for January 2022 i Top Sante

I can’t believe it’s 2022, can you? It often feels to me as if 2010 wasn’t all that long ago. I sometimes wonder where the past 12 years have gone, and, looking back, I now reminisce about how much easier life was then, in so many ways, and yet none of us realised it. The world we now inhabit comes with increased challenges, and yet within those external challenges – which, individually, none of us might be able to change – what we can do is look for ways in which we can bring some element of stability in our own worlds; to create our own sense of order our of the chaos. To do that, it necesitates a degree of commitment and a sense of discipline. While no one…

Growing up, I played and loved every sport at school. I also used to swim competitively until I was about 14 or 15 when, very sadly, one day I looked at my body with my really strong shoulders and muscles and didn’t like it. Overnight, I decided to give up swimming. In my mid-forties, I rediscovered my love of exercise and now swimming is my main sport. This past summer, I did a 13km swim so I’ve really come full circle with my fitness, and now my health mantra is “just keep moving”. For me, it’s important to move every day. On a good week I’ll do one indoor and one outdoor swim, three runs of varying distance from 30 minutes to an hour, a couple of bike rides and…

CANDLE CORNER The Holistic Impact Lemongrass & Eucalyptus Candle (£25, holisticimpact.co.uk) is hand poured with organic coconut wax and pure essential oils for a clean and long-lasting burn. We love the zesty and uplifting aroma! ● For more tips and candle inspiration, visit thecandleconnoisseur.co.uk. PURIFY YOUR AIR HoMedics TotalClean 4 in 1 Air Purifier (£79.99, homedics.co.uk) features 360° HEPA-Type filtration that removes up to 99.9 per cent of airborne allergens, including pollen, dust, smoke, pet dander, mould, spores and germs. You can even add your favourite essential oils to the diffuser tray, to beautifully scent your home. Plus, it’s super quiet, so you can leave it on all night with minimal disturbance. Sweet dreams Bedfolk Down Pillows and Duvets (from £40, bedfolk.com) offer a natural, hypoallergenic alternative to synthetic bedding. The…

SO HERE WE ARE. January. The festive season has passed, leaving dark days and darker nights. It’s possible that guilt about overspending, overeating and overdoing it during the festive season is creeping in. Then there’s the pressure to begin reinventing yourself. To cast off your vices and become healthier, thinner, more successful, wealthier, more worthy of love, more appealing to get followers and likes. All of these things you’re told are what you need, what you have to become, if you want to be happy. You’ll notice all of the things don’t factor in the natural world at all. At a time when the natural world is still regrouping and gathering its strength, you’re punishing yourself for who you’ve been and pushing yourself to become someone else entirely. You’re trying…

Taking personalised healthcare to the max, DNA nutrigenetic testing reveals which vitamins you’re lacking and what allergies or conditions you might be prone to. Then you can adjust your lifestyle to remedy any issues. From the comfort of your home, you take a saliva swap test or blood sample and post it off to be analysed in a lab. Nutrigenetic testing is about how your body responds to nutrients based on your genetics. So, you can streamline your diet to your DNA. It’s a positive development for providing tailored information about your health, according to a government report. Although, the report cautions regulation is needed to ensure quality and accuracy in the industry. Finding out about a serious genetic disease with an at-home DNA kit is a much more controversial…

COME JANUARY, MANY people often make a bunch of new year resolutions, commonly centred around what they are eating. Festivities from the month before can take their toll on your eating habits, and you may feel you overindulged. Taking a moment to revamp your diet and be mindful of what you are eating during this time can only be a good thing. However, putting in place an intense and highly restrictive eating plan and major diet changes is not a good idea. During this time, the days can be cold and light, and warmth can be scarce. This can affect your mood, which in turn effects your eating habits, frequently leading to you reaching for warming and comforting foods, not light and cold salads. Also, during this time your nutrient…

GREENER OUTERWEAR While a growing number of sportswear brands are using more sustainable fabrics to help reduce waste, which is a great start, the end-of-life phase is an issue. Ultimately, gear that is recycled but not recyclable still ends up in landfill or gets incinerated. That’s why we love the BAM 73 Ze-ro Insulated Jacket (£170, bambooclothing.co.uk), which is made from recycled materials that are also 100 per cent recyclable. Collaborating with textile recycler, Project Plan B, BAM has ensured that each 73 Zero Insulated Jacket has a QR code with instructions for sending it back to Project Plan B when it has reached the end of its life. The jacket performs, too, boasting 170 high loft Thermor Ecodown insulation that will keep you toasty all winter, while remaining lightweight.…

GET EVEN The Filorga Skin-Unify range (from £35, lookfantastic.com) helps you achieve more even skin in just seven days! Containing a cocktail of skin-perfecting ingredients including hyaluronic acid, vitamin C and glycolic acid, the three-step expert routine aims to correct dark spots and revive dull skin for a more radiant complexion. Combining the actions of three aesthetic medicine techniques, the Skin Unify range includes step one: Skin-Unify Intensive (£40), an antioxidant-rich serum that reduces pigmentation, evens skin tone and protects against pollution; step two: Skin-Unify Crème (£40), a hydrating cream containing optical blurring agents for a unified, smooth effect and step three: Skin-Unify Radiance (£35), an illuminating, perfecting fluid, which can be used to highlight or add a healthy glow to the face with or without make-up. NEW FOUNDATIONS! The…

We’ll contact members of the panel about different aspects of the magazine, from your opinions on certain topics – what you’d like to read more or less of – to seeking testers for our beauty awards and conducting short surveys to be used in the magazine. Anyone can apply to be on the panel – it just takes a short questionnaire – and we promise we won’t bombard you with tons of emails! We’ll just get in touch now and then asking for a few minutes of your time. All you need to do to join up is head to the website below and fill in a few details. Thanks so much in advance! Editorial Director SIMPLY HEAD TO: topsante.co.uk/readerpanel…

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SKIN AND FACIAL EXPERT Dr Emma Gardette is a dermatologist at The Medical Chambers in Kensington (themedicalchambers.com), with a special expertise in skin cancer screening. Q I’ve had rosacea on and off for years, but recently the symptoms have become really bad. What’s the best way to treat it? A Rosacea is a chronic facial dermatitis and can evolve in flares. There are two main components to understand in rosacea: with the vascular component, patients often experience flushing and blushing, facial redness and persistent broken vessels on the skin (sometimes known as spider veins). Triggers should be avoided and this usually includes sun exposure, changes of temperature, spicy food, caffeine and exercise. Brimonidine gel can help reduce the facial redness by temporarily constricting the blood vessels. It has a very…

Be as organised as you can be. Use a diary, whether a hard copy one or an app-based journal, where you can bring structure and order to your day. Being disorganised and forgetting things definitely adds stress to your life, so having all important dates and events written down helps you stay on track. Make time to journal. This is different from using a diary. Your journal should be where you write about how you feel. There, you can be honest about what is stressing you out. Try to use this information strategically, to identify things that cause most stress over time, and think about ways you could lessen or eliminate exposure to those stressors. Identify things you can change and then keep track of them in your journal. Practise…

OVER THE YEARS, I have tried so many diets, some successful but most not! My weight has always fluctuated and often I would lose some weight, feel good for a while, but then pile it all on again… and often more. It felt like I was in a never-ending cycle. Then in the first lockdown of 2020, I felt the biggest I have ever been, as well as old and low. My weight had crept up to 13.5 stones. A friend and I would meet up for walks when we could, and we would always end up talking about our weight and which diets we’d tried. Every week we both said how awful we felt and agreed that we ought to try something else. Then last year, in April, I…

BREAKFAST CHOICES ● Greek full-fat yoghurt with berries ● Scrambled egg with thick gammon slices on a low-carb bagel ● Poached eggs, sulphite-free bacon and avocado ● Low-carb granola (i.e. nut and seed-based), berries and dollop of yoghurt ● Mini frittata muffins LUNCH CHOICES ● Broccoli and stilton soup with low carb/grain-free roll ● Egg and tuna salad ● Chicken and bacon salad ● Spicy chicken flaxseed wrap with lettuce, avocado and mayo ● Crustless ham and cheese quiche with salad MAIN MEAL CHOICES ● Vegetarian nut roast ● Roast beef and vegetables ● Ham and leek cheesy bake ● KFC-style low-carb chicken with salad ● Courgetti Bolognese ● Beef and mushroom stroganoff ● Haddock, egg and gruyère bake ● Creamy chicken and thyme QUICK SNACK IDEAS These quick and…

Every issue embraces the four pillars of our life… Great reasons to subscribe Free online coaching • Access to subscriber-only online community Exclusive subscriber-only e-newsletter • Discounts on Psychologies products Never miss an issue • Free delivery to your door in 100% plastic-free packaging Complete control – manage your account online Subscribe today Visit shop.kelsey.co.uk/PYNYH22 Or call 01959 543747* & quote code PYNYH22 HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE UK Direct Debit offer only. You will pay £15.00 for your first 6 issues. Your subscription will continue at a rate of £22. Every 6 months. Savings are based on the standard cover price of £4.80. Offer ends 31st October 2021. Your subscription will start with the next available issue and you will receive 13…

IF YOU ARE ONE OF THE millions of Brits who wants to slim down after the festive season, it’s tempting to jump on the latest fad diet bandwagon. But restrictive diets do not work in the long term and a more holistic approach based on healthier eating habits is the key to long-term weight management. Here are three simple ways you can achieve healthy weight loss, without having to follow a restrictive regime. EAT MORE ‘NUTRIFOODS’ You don’t need to worry too much about calories if you focus on eating what I call ‘nutrifoods’. These are high in nutritional value (for example, brightly coloured fruit and veg, nuts, seeds, eggs and wholegrains), are minimally processed and have no artificial colours or preservatives. For example, choose lean cuts of meat, rather…

WHETHER YOU’RE doing Veganuary, or just looking for a light, healthy meal following the excesses of Christmas, here’s a delicious, nourishing meal that can be ready in 30 mins. Beetroot is low in fat, full of vitamins and minerals, and packed with antioxidants, which may help fight heart disease and cancer. Apples are also full of vitamins, antioxidants and fibre, and walnuts are high in omega-3 fatty acids, which are needed for the nervous system. BEETROOT QUINOA RISOTTO Serves 4 ■ 2 tbsp vegetable oil■ 2 banana shallots, diced■ 4 garlic cloves, finely chopped■ 2 medium beetroots (approx 400g total), peeled and grated■ 160g quinoa■ 1 ltr vegetable stock■ 2 tsp chopped dill■ 2 tsp horseradish sauce (Sacla does a vegan version)■ 2 gem heart lettuces, sliced■ 1 large apple,…

THE ‘EAT LESS, MOVE more’ mantra is entrenched in weight loss culture but it isn’t always that simple. Adopting a generic, one-size-fits-all approach to health and wellbeing fails to take into account your unique biochemistry, lifestyle, emotions, or goals – so can be doomed to fail. People who struggle with their weight can have different underlying issues and will, therefore, require nutrition and lifestyle guidance tailored specifically to their needs. A person trying to lose weight may simply need some sound dietary advice and the tools to implement changes – or they may have an underlying hormonal, gastrointestinal, metabolic or nutritional imbalance that’s hindering progress. Shifting focus away from the bathroom scales towards optimum nutrition promotes long-term health benefits – weight loss becomes a secondary bonus. I work with weight…

WHAT COULD BE better than enjoying the great British countryside on foot, all while getting fitter from top to toe? With it being the start of a new year, it’s the perfect time to begin a new walking fitness routine. The mental health benefits are noticeable, as walking in nature helps you connect to something larger than yourself and provides a moment of respite from hectic living. But there are serious physical health benefits to be had, too. Walking works all your major muscle groups, protects your heart and brain, and can help you lose weight if that’s what you’re after. GO THE DISTANCE ‘Walking 10,000 steps a day means you’ll cover between four-and-a-half and six miles, depending on the length of your stride,’ says fitness expert Anthony Lynch (antandalilynch.com).…

The diet debunking one The Science of Nutrition: Debunk the Diet Myths and Learn How to Eat Well for Health and Happiness, by Rhiannon Lambert (Dorling Kindersley, £20). Keen to slim down, but confused by all the diets out there? You’re not alone, which is why nutritionist Rhiannon Lambert, a bestselling author and host of the Food for Thought podcast, has created this gem of a book. She gives clear answers to food-related questions, backed by the scientific research, to help you make informed decisions about what, when and how to eat. Every topic around nutrition is covered, from eating for heart health to going vegan. The self-care one Things To Do When You’re Feeling Blue: Self-Care Ideas to Make Yourself Feel Better, by Felicity Hart (£9.99, Summersdale). This is…

IF YOU ARE EXHAUSTED AND FEEL LIKE YOU’VE lost your drive and motivation as a result, here are some tips to get you thinking about your life and what you want this year. Use the below as helpful starting points: 1 FOCUS ON YOUR WHY Why did you choose a career or job in the industry that you’re in? What is your purpose? What do you want to achieve? What gets you out of bed in the morning? Take some time out to identify what your why really is and write it down. 2 HIRE A COACH OR FIND A MENTOR FOR A FEW SESSIONS TO HELP INSPIRE YOU AGAIN This always boosts my motivation and gets me to refocus. Get in touch with a coach and ask if you…

Devices to monitor your physical health, such as counting steps, checking heart rate and sleep patterns have been around for years. But now companies are branching out into wearable mental health technology. The Fitbit Sense smartwatch (£279.99, fitbit.com) tracks stress levels using tiny electrical charges to measure sweat. While Apple is reportedly developing a device to identify anxiety, depression and cognitive decline. British company Moodbeam has a wrist-wearable device and companion app so you can log your mood to monitor emotional wellbeing. It gives insights into how your moods change over time, revealing patterns of low or good mood, helping you recognise where changes need to be made to improve your wellbeing. Co-founder Christina Colmer-McHugh created the product as a way of monitoring her daughter’s anxiety at school. There are…

TREND ONE Enzymatic exfoliators Gone are the days when the only way to exfoliate your skin was with a gritty scrub. In recent years, we’ve seen plenty of chemical exfoliants that use AHAs (Alpha-Hydroxy Acids) to exfoliate. However, heads are now turning to the new exfoliator on the scrubbing block: enzymes. These are typically fruit enzymes that break down and remove dead skin cells. ‘Specifically, enzymes in skincare are breaking down keratin proteins that hold dead skin cells together,’ says dermatologist Dr Alia Ahmed (thepsychodermatologist.com). ‘The dead skin cells are removed without affecting your skin’s natural pH, maintaining the integrity of the skin barrier.’ Another big positive of enzymatic exfoliators is their suitability for sensitive skin. Unlike chemical and physical exfoliants, which usually offer a deeper, harsher level of exfoliation,…

I’VE NEVER BEEN A competitive swimmer, but growing up in Aberdeen I was used to splashing about in lochs. Seven years ago, my husband Charlie and I moved to the Lake District but, it rains a lot and I needed a sport I could do when it rained. One September morning I headed to Windermere, kitted out in a thick wetsuit. I watched in awe as a small group of women took to the water in swimsuits. I expected them to cover themselves in goose fat to keep warm, but they had no need. They swam, dried off, warmed up, shared hot drinks, buzzing from the thrill of the cold while I stumbled about in my wetsuit. They assured me I didn’t need a wetsuit, that swimming without one meant…

NO NEED TO CHICKEN OUT Veganuary co-founder Matthew Glover and chef Adam Lyons have joined forces to create an alternative to fried chicken. VFC Original Recipe Vegan Fried Chick*n Fillets (£3, tesco.com) give you all the lovely crispy Southern fried flavour you want, but are made from a high-protein meat alternative. There’s also VFC Original Recipe Vegan Fried Popcorn Chick*n (£3) for snacking and sharing. They’re inspired by a dish at Adam’s York restaurant that keeps selling out. The duo aims to make it as chicken-like as possible, so if you want to keep eating meaty favourites, without the meat, this is for you. GOING LIVE! Fermented foods not only add a special tang to your dishes, but they can give you a hit of good bacteria for your tum.…

BBQ CAULIFLOWER WINGS WITH ROASTED PEPPERS & LIME These wings are crispy on the outside and juicy on the inside, with a spicy barbecue sauce – delicious with roasted peppers and a squeeze of lime. Serve with warmed tortilla wraps, if you like. Serves 4 ■ 200ml barbecue sauce (ensure vegan)■ 2 tbsp sunflower oil■ ½ tsp dried chilli flakes■ 100g panko breadcrumbs■ 1 medium cauliflower, broken into bite-sized florets with some stem remaining■ 1 red pepper, thinly sliced■ 1 unwaxed lime, halved■ Handful of chives, finely chopped■ 2 tbsp vegan mayonnaise, chilled, to serve 1 Preheat the oven to 200°C/400°F/gas mark 6. In a large bowl, mix together the barbecue sauce, oil and chilli flakes until combined. Arrange the panko breadcrumbs on a plate. Dip the cauliflower florets into…

…to Top Santé magazine’s first Lose Weight Feel Great supplement, which we’ll be bringing you four times a year. Our ethos at Top Santé has always been to create positive, lasting changes in health and wellbeing, and that any weight loss ought to be achieved in a safe and sustainable way, avoiding drastic low-calorie measures over long periods of time, which is never sustainable and almost always leads to increased weight once the eating restrictions are lifted (plus, who wants to avoid food forever? It’s one of the delights and pleasures of life!). We appreciate and recognise that the odd day here and there of reduced food intake, or of doing a juice-only day now and again, or using meal-replacement shakes in addition to healthy eating, can help you feel…

SQUATS WITH WEIGHTS ● Take feet shoulder-width apart, toes slightly turned out. ● Hold a weight in both hands, close to the chest. Keep your back flat, head up and eyes forward. ● Squat low to the ground and push back up, arms reaching above your head, then lower. TIP: If doing 10 reps, you need to use a weight heavy enough so that the last one is a struggle. WHY IT WORKS: Lifting a weight above your head is similar to doing a crunch, as the abs have to stabilise your body so you don’t fall over. BEND AND REACH ● This move is also known as a dead lift but this one has a press to the ceiling added on the end. Stand with feet hip-width apart, chest…

At Top Santé we believe every woman has the ability to maximise her health and beauty at any age, regardless of health history. With a balanced diet, effective exercise, and a positive mindset, you can stay younger for longer, inside and out GREAT REASONS TO SUBSCRIBE Save 52% on your first 6 issues • Continue to save 30% after your trial Exclusive subscriber-only e-newsletter • Never miss an issue Free delivery to your door • Complete control – manage your account online SUBSCRIBE TODAY Visit shop.kelsey.co.uk/TSNYH22 Call 01959 543 747 and quote code TSNYH22 Lines open Mon-Fri, 8.30am-5.30pm. Calls are charged at your standard network rate. UK Direct Debit offer only. You will pay £12.00 for your first 6 issues. Your subscription will continue at a rate of £18.99 every…

Every issue embraces the four pillars of our life… Great reasons to subscribe Free online coaching • Access to subscriber-only online community Exclusive subscriber-only e-newsletter • Discounts on Psychologies products Never miss an issue • Free delivery to your door in 100% plastic-free packaging Complete control – manage your account online Subscribe today Visit shop.kelsey.co.uk/PYNYH22 Or call 01959 543747* & quote code PYNYH22 HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE UK Direct Debit offer only. You will pay £15.00 for your first 6 issues. Your subscription will continue at a rate of £22. Every 6 months. Savings are based on the standard cover price of £4.80. Offer ends 31st October 2021. Your subscription will start with the next available issue and you will receive 13…