Innholdsfortegnelse for January 2025 i Top Sante

And a Happy New Year! While January is often a time people feel the need for a complete life overhaul, here at Top Santé we’re taking a decidedly different – and softer – approach this year by echoing the words of our manifesto to take small steps in the right direction. In this special 124-page edition we’ve compiled a mini New Year section with a whole different approach to it from what you’re probably used to when it comes to “New Year, New You” content (no dramatic, unsustainable plans here!). Setting the tone is life design coach Selina Barker who says we should embrace what she’s coined “Slowanuary” and use this month for resting and preparing (page 36); former Top Santé deputy editor and now life coach Yvonne Martin shares…

I walk a lot for my health but it helps that my dog Angus is a terrier that needs lots of walkies. I really miss my Zumba classes though. I do it online but it’s not the same as enjoying the camaraderie and music and atmosphere of a real-life class. I do go to yoga once a week which I really enjoy, and Steve [Lorraine’s husband of 32 years] and I have also taken up Padel [a cross between tennis and squash]. We’ve only done it a few times, but it’s a nice thing to do because you’re always with people that are the same ability as you. I try to keep fit without going over the top. Obviously, I like my food, but I think I’ve got to the…

Brave the cold WHAT Sauna by the Sea at Ballygally Castle WHERE Ballygally, Northern Ireland WHEN Ongoing offer PRICE From £225 for two people (includes overnight stay and breakfast) WEBSITE ballygallycastlehotel.com Embrace the chill of the Irish shore with this refreshing overnight package, located on the Antrim Coast. Soak up the detoxifying benefits of cold-water therapy while reviving the mind, body and soul with an icy dip right on your doorstep – immediately followed by a warming sauna experience on the beachfront, courtesy of local company Scenic Sauna. Promising ultimate winter cosiness, you will also be provided with a dry robe, slippers and thermos flask filled with a comforting warm beverage to enjoy following your dip. After braving the elements, snuggle up by the fire or enjoy a hot shower,…

STARTHERE… ● Warm up before you begin to avoid injury to muscles. Try stretching your limbs, then march on the spot for five minutes. ● Make sure to cool down and stretch post workout. ● Spend 40 seconds on each exercise. ● Rest 20 seconds between each exercise. ● Perform four rounds total. ● Try an extra round or two if you have more time. PUSH PRESS Hold the dumbbells at shoulder height. Slightly bend your knees into a mini squat (pictured), then drive through your legs as you press the weights overhead simultaneously. Lower the weights back to your shoulders with control and repeat. TRICEP EXTENSIONS Lie on your back with knees bent and feet flat on the floor. Hold the dumbbells above your chest with arms straight. Lower…

NOURISH YOUR NECK Don’t neglect your neck and jawline in your beauty routine. Prai Beauty Ageless Throat & Decolletage Creme Intensive Gold+ (£32, praibeauty.co.uk) is infused with 24 carat gold to give your skin a subtle glow as well as luscious hydration from aloe vera, hyaluronic acid, squalane and more. The mousse is quickly absorbed for a tightened, brightened and smoothed décolletage. LOVE YOUR SKIN Soothe sensitive skin and stop itchiness and dryness in their tracks with By Sarah Tender Skin Balm (£26, bysarahlondon.com). It has anti-inflammatory madecassoside extract and hydrating prebiotic inulin to reboot flaky faces to smooth. It leaves skin feeling enveloped in velvety softness and highly nourished. TopSanté PROMOTION BATHE IN BLISS! Discover the benefits of lavender and calm your senses with Ben & Anna Lavender Bath…

1 OTIS BATTERBEE X CAROLINE BARNES 12-PIECE MAKE-UP BRUSH SET (£95, OTISBATTERBEE.COM). Now is the time to recycle those old, dirty brushes from the bottom of your make-up bag! New brushes are a real treat. Choose a set with a variety of shapes and sizes. Look for soft synthetic bristles as they are easier to clean. 2 BEAUTIFECT GO MINI (£149, BEAUTIFICATION.COM). Keep your products organised in a hard, zip-up case with a mirror, which is much better than a flimsy make-up bag. This elegant case has customisable lighting modes, a magnetic mirror, plus a pencil and brush holder. 3 DELILAH COSMETICS NUDE LIP WARDROBE (£44, DELILAHCOSMETICS.COM). For an everyday choice that you’ll wear often, choose a pinky or peachy nude, which is more flattering than a beige nude. Opt for a…

COTTAGE CHEESE WITH BLUEBERRIES AND WALNUTS 286 calories | 18.5g protein | 2g fibre Serves 1 ■ ½ tsp ground cinnamon■ 100g full-fat cottage cheese■ 40g blueberries■ 20g walnuts 1 Mix the cinnamon into the cottage cheese. 2 Serve topped with blueberries and walnuts. LENTIL SPINACH DHAL 249 calories | 14.1g protein | 6.6g fibre Serves 1 ■ 1 tsp extra virgin olive oil■ ½ onion, peeled and diced■ ½ red chilli, finely chopped■ ½ tsp ground cumin■ ¼ tsp ground turmeric■ 40g dry red split lentils, rinsed well■ 125ml vegetable stock■ 50g spinach leaves, chopped■ 10g plain full fat Greek yoghurt■ ¼ lemon, juice■ Coriander, fresh, chopped 1 Heat the olive oil in a frying pan over a low heat. Add onion and cook for 4-5 mins, or until…

BUILD AN ECO-BATHROOM Made in Wiltshire from 100 per cent recycled plastic, the ReBorn Bathroom Range (from £9.99, reborn.homes) is pioneering the transformation of waste into stylish and practical homeware. Circular by design, the recycled and recyclable range includes a selection of bathroom essentials, from toilet brushes to soap dispensers. Each product is designed to be simple, hygienic, and easy-to-clean, helping you to upgrade your loo while doing your bit for the planet. Transform your walls Created by artist and interior product designer Natasha Wilson, Fable + Flair Wallpapers (from £94, fableandflairlondon.com) feature an array of enchanting designs inspired by nature and exploration. Aiming to appeal to inquisitive minds, each hand-drawn design weaves its own story through imagery and texture, adorned with everything from woodland creatures and lush foliage to…

1. START SLOW AND BE KIND TO YOURSELF. The first step to starting Slowanuary is setting a clear intention for the month. Remind yourself that it’s okay to take things slowly; there’s no need to rush into new routines or overwhelm yourself with big goals. Instead, approach January with kindness and self-compassion, understanding that this is a month for rest and reflection, not immediate action. 2. REFLECT AND DREAM. Before diving into new projects, take time to reflect on the past year. Guided journaling, such as with my Goodbye 2024, Hello 2025 journal, encourages you to look back on your highlights, challenges, and learnings. This process helps you identify what you want more of, and less of, in the year ahead. Reflecting on your experiences gives you valuable insights into what…

FINDING THE INNER STRENGTH to keep going in the face of adversity can at times seem impossible, but by digging deep and looking at situations in a different way, it is possible to turn them around for the better. In March 2010, Alison Goodwin, who runs The Online Business Association, had a workplace accident. It meant she spent the next two years learning to walk again. What she learnt on this journey transformed her life and proved to her that resilience really is key in all areas of life as well as business. ‘I was working 80-hour weeks as a top-performing sales manager at a company in Manchester when the accident happened,’ Alison recalls. ‘I was helping the business turn over millions at the time, working globally with lots of…

HYROX HYROX is the biggest world series of fitness racing, and after its inception in 2017, it launched in the UK in 2021, sweeping the nation. Recognised as the fastest-growing fitness sport in the world, HYROX has taken the UK by storm, ranking as the second most popular fitness trend with a 173 per cent surge in searches over the past year. This indoor fitness race blends strength and cardio exercises with running. Participants run one kilometre, followed by repetitive exercise at one functional workout station, repeating the sequence eight times. For those looking for a challenge this will work up a sweat and push you to new levels. Our former cover star Cherry Healey is a massive fan and competed alongside her boyfriend at the London Hyrox in November.…

• Bumper heart-health section • Reformer Pilates moves you can do at home • NEW! Monthly columnist Cherry Healey on health • Maintaining muscle in midlife and beyond • The latest wellness travel • Libido-boosting tips …Plus lots more! DON’T MISS IT! The February issue – on sale Jan 17. 4 WAYS TO GET YOUR COPY OF TOP SANTÉ… 1 Head to frontline-group.co.uk/store-finder and select Top Santé from the drop-down menu. Input your postcode to find your nearest stockist. 2 Ask your local newsagent to reserve you a copy – they’d be happy to do so. 3 Subscribe so you never miss an issue! See page 84 for details or visit shop.kelsey.co.uk/TSA. 4 Buy one issue at shop.kelsey.co.uk/TSA – scroll down to “Buy single issue” where you can also find…

Slow breath in… If you’ve ever calmed down by slowing your breathing or during yoga or meditation, you’ ll know how relaxing it feels. But scientific explanation for this effect was lacking. Now, neuroscientists at the Salk Institute have pinpointed a brain circuit linking the cerebral region responsible for emotions to the lower breathing centre. So, breathing could potentially co-ordinate with emotional state. This could lead to treatments for hyperventilation, anxiety or PTSD. ‘ Our discovery may explain beneficial effects of practices like yoga and mindfulness on alleviating negative emotions. I want to design a yoga pill as we now have a potentially targetable brain circuit for creating therapeutics to slow breathing and initiate a peaceful, meditative state, ’ says Sung Han, associate professor at Salk. ONE TO TRY! Ever…

Q After having a regular menstrual cycle for decades, my period has become erratic. Is this the start of peri-menopause? Is there anything I can do to help regulate my cycles? A Yes, what you're describing could be the start of peri-menopause. It’s common for menstrual cycles to become irregular during this phase as hormone levels, especially oestrogen and progesterone, begin fluctuating. These changes can cause periods to be late, heavier, lighter, or even skipped altogether. You may also experience cycles where no ovulation occurs, which can result in longer gaps between periods or different types of bleeding patterns. Help regulate menstrual cycles with low-dose birth control pills (progestin-only pill) or hormone replacement therapy (HRT) which gives a steady supply of hormones for more predictable periods. Regular exercise, a balanced…

While January is often a time people feel the need for a complete life overhaul, we’re taking a softer, step-by-step approach this year… Discover how to embrace “Slowanuary” (page 36); why finding your core values will help you make lasting changes (page 46); why you could be onto a winner using a fitness streaks app to track daily wins (page 50); and why it’s time to ditch perfection and embrace “dirty wellness” (page 58). Do write in to share how you get on – and send in pictures of your progress – to topsante.talkback@kelsey.co.uk. All the best, @thehealtheditor…

PRIORITISING MY SLEEP Carol Granger, nutrition expert and microbiologist ‘Good sleep is so important but many of us don’t have enough, and it’s always been one area of my life that needs attention. So, for the coming year, I’ll be looking more carefully at my sleep habits and how to improve not just the quantity, but quality of sleep I get. I’ll be turning off my phone and laptop earlier, and winding down with a herbal tea, maybe some lavender essential oil massaged in with my hand cream, and a few drops on my pillow as well.’ DIGGING DEEPER INTO LABELS Aimee Benbow, nutritionist ‘I plan to make a more informed effort to double check ingredients for any pre-packaged foods that I purchase. Even simple foods and foods with minimal…

● VEGETABLES Fill your plate with colourful, non-starchy vegetables such as broccoli, spinach, cauliflower, mushrooms and dark leafy greens. These are rich in vitamins, minerals, fibre, and antioxidants. ● QUALITY PROTEIN Eat around 60-80g of high-quality protein. This can include options like meat (chicken, beef, lamb, turkey and more), eggs, fish and seafood, beans and legumes, wholegrains, and tofu or tempeh. ● HEALTHY FATS Olive oil, avocados, nuts and seeds are essential for good health. Eating these will enrich your body, keep you fuller for longer and help to re-sensitise your body to insulin. ● DAIRY AND ALTERNATIVES If you include dairy in your diet, you can add a portion of full-fat yoghurt or milk. Alternative milks can be fine too if you’re intolerant to dairy or don’t like the taste – just…

1. VISUALISE YOUR SUCCESS. Focus on where you want to be, not where you are right now. The more positive you are about this, the more likely you are to move forward more quickly. 2. SET YOURSELF A GOAL AND FOCUS ON ACHIEVING IT. For me, it was important to celebrate those small wins. No victory was too small. Could I get that cup of tea from the kitchen to the front room? Yes, I could! And you can do anything you set your mind to as well. 3. ASK FOR HELP and seek support from those who can help you on your journey no matter what you’re struggling with. 4. SURROUND YOURSELF WITH PEOPLE WHO BELIEVE IN YOU and will lift you up not just physically, but mentally. It’s the…

‘Subscribing to Top Santé is a great way to receive regular reminders to make healthy changes. Every four weeks the magazine will be delivered directly to you, packed with health, fitness, nutrition, skincare, haircare and mental wellbeing advice from experts, helping you stay on the path of health REASONS TO SUBSCRIBE: • Enjoy home delivery of each issue • Pay just £15 for your first 6 issues • Never miss an issue • Receive our fantastic newsletter for free PAY JUST £2.50 AN ISSUE* EASY WAYS TO SUBSCRIBE TODAY: ORDER ONLINE at SHOP.KELSEY.CO.UK/NYNY25TS  CALL NOW ON 01959 543 747** Quote ref: NYNY25TS  SCAN THE QR CODE – THE EASIEST & QUICKEST WAY! **Lines open Mon-Fri, 8.30am-5.30pm. Calls are charged at your standard network rate. Terms & conditions: *UK Direct Debit/Continuous…

CHRISTMAS 2024 COVER STORY Lisa Faulkner INSIDE Have a healthy, happy Christmas with recipes, wellness and beauty tips DECEMBER 2024 COVER STORY Anthea Turner INSIDE Immune-boosting advice, plus how to get stronger and quit sugar NOVEMBER 2024 COVER STORY Cherry Healey INSIDE Midlife health hacks, high-protein recipes and 5 steps to declutter OCTOBER 2024 COVER STORY Tessa Sanderson CBE INSIDE The Olympian on inspiring women, plus a brain health special SEPTEMBER 2024 COVER STORY Dianne Buswell INSIDE Feel great forever with our gut health special, plus healthy recipes AUGUST 2024 COVER STORY Kelly Holmes INSIDE Tips for mental wellness, moves to tone up, and brain-boosting foods JULY 2024 COVER STORY Jenni Falconer INSIDE Midlife diet tips, ways to beat burnout, and the 2024 skincare awards JUNE 2024 COVER STORY Cat…

BLUEBERRY, ALMOND & CINNAMON BAKED OATS This has always been one of the most popular recipes on The Slimming Foodie blog, and it’s fantastic baked in the air fryer. I make up single portions in ramekins, though it’s easy to scale up this recipe if you want to make a bigger batch in one go because it reheats well. Serves 2 ■ Spray oil■ 80g porridge oats (not jumbo oats)■ 2 tbsp ground almonds■ 2 tsp baking powder■ 1 tsp ground cinnamon■ 1 egg, lightly beaten■ 4 tbsp 0 per cent fat Greek yoghurt, plus more to serve■ 1 tbsp maple syrup or honey■ 1 tsp vanilla extract■ 100g fresh blueberries 1 Preheat 1 air fryer drawer to 180°C (350°F). Spray 2 ramekins with oil. Mix together the oats, ground…

WHEN WERE you last so angry you shouted? No one thinks of me as an “Angry Bird” – a former colleague once described me as Zen-like, which made me laugh me and think “gosh, what I portray on the outside is clearly very different from what’s going on inside”… and this was well before perimenopause kicked in. If you’ve seen Angry Birds, I’m Red, the lead character, as a baby as a in the intro when he bashes through his shell, leans over, scrunches his big bushy eyebrows and makes an angry growl (he’s my eyebrow twin! And why I sometimes toy with the idea of Botox to stop me being able to frown and look angry). I’m ashamed to admit, I often get cross with my son and occasionally…