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Healthy care 2021
1. FIND A HEALTHY & SUSTAINABLE BALANCE
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DAD JOKES: TIME TO STOP LAUGHING | FIGHT THE FATFOR GOOD
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–seepage22
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at healthy-magazine.co.uk, ‘like’ us on Facebook
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5. Sarah used the Smoothie Diet to do a complete
"Mommy Makover" - Tulsa, OK
Sarah Dropped 3 Pounds in 3 Days!
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Jade Kicked 12 Pounds in 21 Days!
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up and that’s exactly what happened so I am very happy. I
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people have noticed that about me too...and my love
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*Your results may vary.
21DAYS
TO A SLIMMER, SEXIER YOU!
THE SMOOTHIE DIET is a revolutionary new life-
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WHAT MAKES THE SMOOTHIE DIET DIFFERENT?
6. Clean beauty
Balance
Healthy for men
In every issue
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FOR LIFE
FOR SUBSCRIPTIONS GO TO PAGE 22 OR VISIT HEALTHY-MAGAZINE.CO.UK/SUBSCRIPTIONS
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FOR MEN
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THE
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116
7. S T A R
L E T T E R
WRITE TO US
If your letter is printed here, you’ll receive a Sea Magik
gift* (worth £35). The star letter also wins £50-worth
of Holland & Barrett gift vouchers.
We reserve the right to edit letters,
comments or tweets. Email us at
healthy@therivergroup.co.uk
or write to healthy,
The River Group, Garden
Floor, 16 Connaught Place,
London W2 2ES
10. I
HOT OFF THE PRESS
Tomark International Coffee Day on 1 October, give
yourbrewaliftwithoneofthesecoffeecompanions
l CM Naturals Organic Ceylon Cinnamon
Powder (£2.69, 60g, 8 points) Sprinkle
antioxidant-rich cinnamon over your morning
cup for a heart health boost.
l Rebel Kitchen 100% Dairy Free Organic Barista
Mylk (£2.49, 1L, 8 points) Can’t settle on one type
of plant milk? This uses oat for smoothness, coconut
for creaminess and faba bean for a savoury twist.
l Naturya Organic Mushroom Blend (£11.99,
100g, 44 points) Hear us out – a fungi-filled cup
of joe delivers antiviral, anti-inflammatory and
immune-supporting properties, with a delicious
earthy, nutty flavour.
All at hollandandbarrett.com
Tackling mental
health inequalities
14. This offer converts like crazy for men and women over 30 who want to
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any lasting results. Then they discover the Okinawa Flat Belly Tonic and they love how it helps them lose
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Welcome to the Okinawa Flat Belly Tonic
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Who Buys the Okinawa Flat Belly Tonic?
The Okinawa Flat Belly Tonic is a new one of a kind weight loss “tonic”
supplement. It helps men and women burn fat fast using a simple 20-
second Japanese tonic.
23. D
FREE GIFT WORTH OVER £30!
Three easy ways to subscribe
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magazine.
co.uk/hm169
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USON
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POST
the
completed
form
opposite†
25. OneSimpleWay T
oMaintainYour
Perfect Smile!
Hi, My nameis MarcHall
I am54 years oldandI livewithmy wife, Martha, inasmalltown
next toCharlotte, NorthCarolina.
I havealways beenpassionateabout plants andtheir ability tokeep
us healthy. Therefore, I havebeenresearchingsomeofthebest
naturalways that couldhelp anyonesupport their healthy teeth.
So, what I didwas toperfect aneasy, yet powerfulformula, which
consists ofamazingvitamins andplants, suchas Vitamins A, C,
D3 & K2, phosphorous, potassium, zinc, micro‑encapsulated
calcium(MEC), xylitol, collagen, MSM and
spearmint/peppermint.
30. With one in four adults estimated to
be obese in the UK, obesity is a global
health challenge. While the dangers to
physical health of being obese are well
known, researchers are now discovering
that being overweight can also have
a significant impact on mental health.
The study examined genetic data
from more than 145,000 participants
from the UK Biobank. There’s a growing
body of evidence linking high BMI with
depression, but the study set out to find
whether this link is down to psychosocial
pathways (eg social stigma) or physical
pathways (metabolic conditions linked
to higher BMI, such as type 2 diabetes
or cardiovascular disease).
The answer? A bit of both. Lead
author Dr Francesco Casanova, of the
University of Exeter Medical School,
said, ‘Finding ways to support people
to lose weight could benefit their mental
health as well as their physical health.’
33. C A S E S T U DY
“SOME DAYS I COULD
BARELY DRESS MYSELF”
Felicity Pryke, 43, explains how
yoga and physiotherapy help her
to manage chronic back pain
‘It started 12 years ago when I was standing
in the garden at my mum’s house. At first
I thought, “Ooh, that’s a bit of a twinge,”
and within a minute I was on my knees
in pain. The doctor referred me for
physiotherapy and prescribed
painkillers, but I felt fobbed
off. After a year of struggling
through – some days I could barely dress
myself – I tearily demanded an MRI. This
showed a slight disc bulge but there was little
to be done other than more physio or cortisone
injections. Then I turned to my yoga practice.
I’ve done yoga since I was 21 and I started
paying more attention to what feels right in
my body. It was hit and miss to start with but
I’ve noticed an improvement the more I have
practised. The yoga that I do – and now teach
– is sensible and mindful, and focuses on
what feels right for my body. My back is still
a point of weakness but yoga works for me.’
Find out more about Felicity’s yoga and holistic
health practice at findingfelicity.co.uk
34. HEALTHY BACK HELPERS
• Vitaboost Levagen Effervescent (£6.99, 20 tablets,
24 points) This contains palmitoylethanolamide,
a fatty acid which research has found can help
relieve symptoms of chronic lower back pain.
• Holland & Barrett Devil’s Claw (£16.49, 50 capsules,
64 points) A 2004 review in BMC Complementary
Medicine and Therapies found that this plant may
be effective in treating non-specific low back pain.
• Weleda Arnica Muscle Soak Bath Milk (£15.75, 200ml,
60 points) Lie back in the bath and let the aches of
the day be soothed by the natural power of arnica.
All at hollandandbarrett.com
39. 17thDecember
28thJanuary
2ndApril
1stJuly
CBTi: the final piece of the jigsaw
WHAT IS CBTI?
CBTi is defined as a
structured programme
that helps people identify
thoughts and behaviours
that cause or worsen sleep
problems. The idea is that
you replace them with
‘healthy’ thoughts and
behaviours that promote
sound sleep.
Sleep guru Dr Sophie
Bostock is an expert in
CBTi. She explains: ‘CBTi
is definitely more effective
than drugs, with none of
the negative side effects.
People with insomnia need
to reconfigure their routines,
then change their view of
sleep.’ Here are her tips.
• Sleep restriction: only
go to bed when you’re
tired, and get out of bed
when you’re not
• Stimulus control: use
your bed for sleep or sex,
and nothing else
• Follow the quarter hour
rule: if you’re still awake
after 15 minutes, get up
and read a book
• Try relaxation and
mindfulness techniques
• Keep a sleep diary
• Get outside as early as
you can in the morning
• Follow a healthy
lifestyle: exercise, eat
well, use your brain and
relax when appropriate
• Go to bed only when
you feel sleepy
“It’slikebeing
chainedtothe
bottomofapond
–Icouldperceive
lifegoingon
abovethewater,
butcouldn’tsee
ortouchit”
THE CLINIC
44. PROMOTION
A RECOMMENDED
BY PARENTS
‘Brilliant! Deals with any sort of
tummy upset or nausea.’
LIzzard
‘I bought this when my 4-year-
old son had diarrhoea. It was
easy to use and helped right
away. Will be buying again.’
MariaLong
‘Lifesaver! I gave my daughter
the gel when she had a tummy
bug. She has fussy tastebuds
but I mixed this in with her juice
and there was no issue.’
IJones
‘My daughter had an episode
ofdiarrhoeasowegavethe kids
version a try. It really helped
clear up her diarrhoea quickly!’
Carol
Suitable
for children
aged 1+
45. The stats, risk factors and prevention tips you
need to know this Breast Cancer Awareness Month
T H E L O W D O W N O N
You’re not alone.
Every 10 minutes a UK
woman is told she has
breast cancer. Find support
at macmillan.org.uk. We all
cope differently, but talking
to friends, family or others
in the same situation
may help.
H
A
D
A
D
I
A
G
NOSIS?
WHAT
COUNTS
AS
BREAST
TISSUE?
Thearea
fromyour
ribcage
uptoyour
collarbone
andarmpits
EARLY DIAGNOSIS IS CRUCIAL 98% SURVIVE FOR FIVE YEARS
OR MORE WHEN DIAGNOSED AT THE EARLIEST STAGE
1in7
PREVENTION TIPS
Myths, busted
USING ANTIPERSPIRANT No good evidence
suggesting a cancer link with aluminium in
antiperspirants, say Cancer Research UK
EATING SOYA No good evidence to support
this either increasing or decreasing cancer
risk, say Cancer Research UK
WEARING UNDERWIRED BRAS
No reliable evidence to support
the theory that underwired
bras restrict lymph fluid flow,
say Breast Cancer Now
EVERY
YEAR
✔ SELF-CHECK RULES:
Knowyournormal:Yourbreastsare
unique,andmightchangeoverthemonth
Makeitroutine:Atleastonceamonth
Thinkwhereandwhen:eginthe
shower,onthefirstdayofyourperiod
49. “I TRIED IT!”
Janis Cross,
a sub-editor from
East London, practised
kirtan kriya for seven days.
‘I haven’t slept brilliantly during
the pandemic, so liked the idea
of a practice that would help me
relax as well as sharpen my mind.
I don’t have much meditation
experience and found the
12 minutes went quite slowly
– it was repetitive, but in a good
way, though I wouldn’t say it felt
spiritual, more hypnotic.
Strangely, I found the sound of
my own voice quite soothing –
perhaps because I haven’t been
hearing it so much lately. The
silent part was hardest, as there
was less to focus on. I also had to
remind myself to slow down. The
first couple of days, I felt relaxed
during, and quite stimulated
afterwards (perhaps my synapses
were reorganising as I did feel
some mental clarity). But after
a while I didn’t have to concentrate
so hard, and found more outside
anxieties creeping in. That said,
I’ll give it another shot. Twelve
minutes is a small part of your day
for potential brain benefits.’
C A S E S T U DY
Memory and cognition
Depression
Telomerase activity
56. HIGHLYCOMMENDED
EDITOR’SCHOICE
Best new
product launch
Collagen has certainly had
something of a moment this year,
and leading the charge for you
was Neocell’s Super Collagen
Powder. Made with types 1 and
3 collagen, just one scoop a day
in your tea, coffee or smoothie
provides 6600mg of high-quality,
hydrolysed collagen peptides. It’s
easily absorbed, and supports
healthy collagen formation for
radiant, youthful skin, as well
as strong, beautiful hair and nails.
Benefitting bones, joints and
muscle health too, you love how
easy it is to slot into your lifestyle.
(£22.99, 198g)
59. Brand of
the year
Family-run Puressentiel is your
much-deserved hero brand of
2021. Their mission is to ‘Draw on
the very best from nature, in an
eco-friendly and eco-responsible
way, in order to make it accessible
to everyone in its purest and most
essential form’ – and we couldn’t
think of anything finer to aim for!
You love the fact that Puressentiel
established the first aromatherapy
laboratory to create products that
make aromatherapy accessible
for all. In doing so, they have
simplified how essential oils have
traditionally been approached
with their ready-to-use products.
Their work is supported by experts,
including botanists, doctors and
pharmacists, and they have 500
clinical studies and tests proving
the effectiveness of their products.
Whether it’s their Purifying Air
Spray with a unique mix of 41
purifying essential oils, or their
Muscle and Joints Roller that
performs an acupuncture effect
on painful areas, you love that all
of Puressentiel’s products are
carefully created for everyday use
for your whole family.
62. ‘Chocolate pills’ could help middle-
aged adults enjoy exercise more,
according to a new study. Cocoa
flavanols are a bioactive compound
in cocoa powder and dark chocolate,
which help to increase blood flow, which
means they can prevent blood clots and
even combat memory decline.
The study looked at their effects in a
group of ‘sedentary’ adults aged 40-60.
In a lab test on exercise bikes, cocoa
flavanol supplements were shown to
improve VO2 kinetics time – how long it
takes the body to start increasing oxygen
uptake when you begin a workout.
Associate Professor Simon Marwood,
Subject Lead in Sport Science at
Liverpool Hope University, says, ‘One
barrier to starting an exercise plan is
poor fitness in the first place, perhaps
because of the discomfort associated
with exercise. This finding suggests
that a simple nutritional supplement
can improve exercise tolerance, and
therefore enhance the likelihood of
sustaining an exercise programme.’
Unfortunately, it’s not an excuse
to eat loads of chocolate – this is one
occasion where the experts actively
recommend supplementation, to avoid
the sugar and fat in chocolate.
healthy-magazine.co.uk 55
The best fitness inspo, trends and workouts
56 Fitness nutrition myths busted | 61 Get started: netball | 62 Lucky Mecklenburgh on loving her body
66. GYMBAG BOOSTERS
• Pulsin Pea & Chocolate Protein
Powder (£14.99, 250g, 44 points)
provides 17g of protein per 25g
serving. Combine with 250ml of
soya milk for another 9g.
• SiS GO Isotonic Energy Gel
Lemon & Lime (£7, 6 x 60ml,
28 points) beloved by pro athletes,
these gels will help you sustain your
energy levels through sessions
lasting over 90 minutes.
• James White Drinks Beet It
Beetroot Stamina Shot (£1.99,
70ml, 4 points) can help you go the
distance in a sports tournament.
All at hollandandbarrett.com
67.
68.
69.
70. ‘I’ve been taking Syno-Vital
for about six months now.
I’m amazed by how young
looking my skin appears
– I look younger than ever!
I’ve been suffering with
stiff joints over the past few
years, but I can now bend
my elbows and knees much
easier, without pain. I’d
recommend Syno-Vital to
all my friends and family.’
Liz Parkin, Huddersfield
“I CAN BEND
MY KNEES
WITHOUT PAIN!”
T
PROMOTION
71. GET STARTED
netball
Y
TOP TIPS FOR NETBALL NEWBIES
• Find local sessions by entering your postcode under
‘Play Netball’ at englandnetball.co.uk
• ‘Back to Netball’ sessions are targeted at lapsed
players, while ‘Netball Now’ sessions are great for
beginners. ‘Walking Netball’ is a slower spin-off –
great if you’re injured. More experienced players can
join a club – there are around 3000 country-wide.
• Unsure which position suits you? Consider your
strengths, says Corbin. ‘Centre is great if you love
running and being in the thick of it, Goal Keeper
good if you like anticipating and lots of jumping.’
However, she advises giving them all a go.
• Netball remains predominantly a female sport, but
men can play in mixed leagues and tournaments.
• It’s easy to learn netball, says Corbin: ‘You’ll pick up
the rules and tips as you go. Just try it – you won’t
believe what you’ve been missing!’
93. PROMOTION
Y IT’S WHAT’S INSIDE
THAT COUNTS…
Along with 5000mg of
marine collagen peptides,
each sachet contains:
l Cherry coffee extract
(3500mg) to enhance the
effects of collagen and protect
overall skin health, reducing
the development of fine lines,
spots and wrinkles thanks to
itsantioxidantplantflavonoids,
including ferulic acid.
l Vitamin C (30mg) supports
absorption and production
of collagen in the body.
l Biotin (100µg) this
B vitamin supports energy
production and the formation
of skin-nourishing fatty acids.
94. c
l
e
a
n
&
conscious
We focus on
beauty products
which are ethically
produced, contain
non-toxic ingredients
and are sustainably
sourced
They’re adding to landfill. They
make you look like a ghost.
They’ve been dubbed ‘wipes
with holes cut out for eyes’ by
skincare guru Caroline Hirons.
Andtheyoffernothingyoucan’t
get from a more sustainable
product. We’re talking about
sheet masks, of course.
These single-use, serum-
soaked sheets promise an
easy route to soft, clear skin,
butanestimated1millionsheet
masks (and their wrappers) are
thrownawayeverydayglobally.
But here’ssome good news.
Following their ban on wet
wipesin2019,Holland&Barrett
have banned sheet masks, too.
And to encourage you to swap,
Holland & Barrett will donate
5% of profits on multi-use
masks*toplasticpollution
charityOceanGeneration.
Ourtopswap?Vitaskin
VitaminBClarifying
Mask(£15,75ml,60points,
hollandandbarrett.com)
which comes in
a recyclable aluminium
tube. Join the ban and say
no to single-use beauty.
104. I
Time
Work
Household
Home
Location
Finance
DECIDED TO GO AHEAD?
FollowTammie King’s tips to help you choose the right pet for you
l Ensure breeders are reputable – organisations like the Kennel
Club have an assured breeder’s scheme.
l Ask breeders lots of questions and be prepared to answer
questions yourself.
l Make sure the seller has had health checks and vaccinations
done, and had the animal microchipped – ask to see certificates.
l Beware online adverts – often favoured by puppy smugglers.
l If you can, rehome from friends or family – you know them and
the animal’s history.
l Rehome from a reputable rescue organisation, for example
Dogs Trust, Battersea, Cats Protection, RSPCA.
l Puppies and kittens shouldn’t leave their mother before they
are eight weeks old.
l Takeyourtime. Visitmorethanoncetoreallygetafeelthatyou’re
doing the right thing and the pet is the right match for you.
105. An A-Z of Pasta The Green Roasting
Tin
The Nordic
Baking Book
Young Gums
108. THEMINDGYM
BOOST YOUR BRAINPOWER AND GIVE
YOURSELF A MENTAL WORKOUT
Solve
in under
10 mins
N U M B E R C R U N C H E R
T H I N K B AC K
QUESTIONS
1 How many letters are
green in colour?
2 What letter is yellow
in colour?
3 Are any of the
letters pink?
4 What colour are the
two vowels?
5 What colour is the last
letter?
W O R D H U N T
FIVERS
W E L L M E A N I N G
C A P R I C E AT T E N U AT E
[kuh-PREES]
(noun)
Sudden unpredictable
change in behaviour
eg ‘Mary disliked being at
the mercy of her manager’s
caprice.’
[uh-TEN-yuh-wayt]
(verb)
Toweaken or become
weak
eg ‘You can’t eliminate
risk, but with planning
you can attenuate it.’
109. *Closing date for entries is 11 November 2021. For full terms and conditions,
turn to page 126 or visit healthy-magazine.co.uk/terms-conditions
WIN!
MAINPRIZE
RUNNERSUP
ACROSS DOWN
K I D S ’ ZO N E
1 Desert traveller (5)
4 Violent attack (7)
7 Afraid (7)
8 Celia - - -, actress who
appeared in 14A (5)
10 Pale, wan (5)
11 Pillage, plunder (7)
14 The Best - - - Marigold
Hotel, film (6)
15 Emergency (6)
17 Made (7)
20 Lord - - -, romantic
poet (5)
21 Vigorous enjoyment (5)
22 Former US First Lady,
- - - Trump (7)
23 Michelle - - -,
Downton Abbey
actress (7)
24 Young dog (5)
1 Victorian London
prison (7)
2 Wife of a marquis (11)
3 Think fit or worthy (5)
4 Venomous snake (5)
5 Shoot of a plant (5)
6 Make fine
adjustments (5)
9 Support,
encouragement (11)
12 Curved structure (4)
13 Darts thrower’s line (4)
16 Light therapy item (3, 4)
17 Enclosed — like a pet
bird? (5)
18 Recurring theme
or idea (5)
19 Short and squat (5)
20 Local authority
regulation (5)
110. healthy-magazine.co.uk 107
IS IT TIME FOR T?
Are you the kind of man who
works out first thing in the
morning, at lunchtime, or
after work? We all have our
preference, and the merits of
each have long been debated,
but new research suggests
mornings could be best – as
that’s when our testosterone
levels are at their highest.
‘The high levels early in the
morning may be more
conducive to better workouts
and a bit more focus for many
men,’ says Dr Faysal Yafi of
the University of California.
This is because testosterone
levels are synchronised with
the circadian rhythm, and are
highest in the morning after
we’ve slept.
And it’s not just your
exercise that could benefit,
as this period of high T can
also be beneficial for mental
focus, meaning you may well
be able to do your best work
at that time of day, too.
It might be time to set that
morning alarm a little earlier.
112. M Y F AV O U R I T E W O R K O U T - N I KO A L G I E R I
1 ADVANCED HAMSTRING CURL – LONG
STRAP
2 LOW ROW – SHORT STRAP
3 LUNGE – LONG STRAP
4 PUSH-UP PIKE - LONG STRAP
5 Y-FLY - MID TO LONG STRAP
1
2
3
4
5
115. TV DADS
Do TV’s representations of
fatherhood help or hinder the cause?
You decide…
HOMER SIMPSON Homer has
been terrorising his family since
1989 and parodies many dad
stereotypes: he’s an overweight, angry,
opinionated and incompetent buffoon.
But deep down, he does love his kids.
PHIL DUNPHY The Modern
Family father tries to be a cool
dad and espouses peerenting –
‘act like a parent, talk like a peer.’ His
wife Claire calls him ‘the kid I’m married
to’. Full marks for effort.
JACK PEARSON The father
figure in This Is Us battles
alcoholism, strives to start his
own business and ultimately sacrifices
his own life for his family, when he
saves his kids from a house fire.
Absolute hero.
DADDY PIG Peppa’s dad is a
bumbling figure of fun who can’t
stand heights, botches simple
DIY tasks and drives on the wrong side
of the road abroad, although he is also
a structural engineer and world
champion puddle-jumper.
TONY SOPRANO OK, so he’s
the head of a Mafia clan and
a violent sociopath, but a key
tenet of The Sopranos was Tony
grappling with his responsibilities
towards his family. He did it all for them.
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W WORLD-CLASS
WELLBEING
Rugby legend and friend of
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Tindall knows that looking
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and nutrition is vital to all
round wellbeing
‘I’ve always loved training and
when I retired, that never left,’
he says. ‘If I don’t go to the
gym or do something every
day, then I don’t feel as good
about everything as when I go.
But I don’t get too hooked up
on nutrition – I generally watch
what I eat and don’t overload.
I don’t worry about my weight,
I more worry about how I carry
it. There’s a balance point
between how it looks in the
mirror and how I feel.’
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