Zest UK 2013-12

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Editors letter
W ELCOME!
If youre a regular reader of Zest (high five!), youll know we pride ourselves on packing every issue with tips to be your very best self. Yet at this time of year, its easy to get carried away with what said best self should look like. Saying yes to every invitation despite that scratch at the back of your throat; burning the midnight oil making decorations/cards/cranberry sauce, even though everyone will say, You shouldnt have; embarking on epic shopping expedition number 351 when youve already busted your budget The result? Come Christmas Day, you look shattered, feel harassed and are still beating yourself up that you havent done enough. Well, stop right there! This issue is all about focusing on what will truly make your life better during the busiest time of the year. And weve whittled that down to three all-important areas: 1 Sleep well. Take our sleep-better quiz on p44 and if youre a serial struggler, turn to p120 and ask for a contribution towards one of these sleep retreats instead of the usual slippers/candle/ sweater this year. It could be the best present youve ever had. I Eat well. Yes, that can include Quality Street. See our smart tips for indulging in all your favourite Christmas fare without that rocks-in-your-stomach feeling afterwards on p96. 3 Feel strong inside and out. A quick workout (p56) pre-party will make more difference than skipping the mince pies (hurrah!). Add a keep calm mantra (check out Thandie Newtons on p36) and you can cope with anything. Right now Im trying Done is better than perfect to master my to-do list its really quite liberating. Happy Christmas!
Mandie Gower
Editor
@ZestEdMandie
Photo Ed Miles Styling Sally-Anne Argyle Hair and make-up Carolyn Wren Top and necklace Dorothy Perkins Trousers Liquorice Clothing
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Editors edit
Simply switching your screen brightness to its lowest setting can improve your sleep
Take our sleep test, p44
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YOUR WINTER WELLNESS GUIDE
WHATs giving
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me zest
SUBSCRIBE NOW!
Looking for Christmas gift ideas? Treat your mum, sister, friend (or yourself) to a magazine subscription, from 20 (p33).
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Dont miss our brandnew Healthy You Manual, 4.99, full of great health, nutrition and fitness tips for your best winter ever!
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Contents
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15 Inspire Zest rounds up the hottest in style, wellness, beauty, nutrition and travel 21 The Zest edit The Zest Book Club road-tests reads that boost your confidence 24 Should you take a sex sabbatical? Two writers debate the pros and cons of swearing off sex 27 What gives me zest How Nikes Jo Taylor stays at her best 28 Zests big Christmas edit Searching for the perfect gift for your friend, sister or yourself? Youll find it in our roundup 130 Dirty Dancing has been my therapy Dawn OPorter on the life lessons shes learnt from screenwriter Eleanor Bergstein
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DECEMBer 2013
INSPIRE
WELLNESS
35 Work your way to happiness Why we should learn to love the office 36 Confidence? Ive had to learn that Thandie Newton talks to Zest about lifes knockbacks, growing up in the spotlight and why shes saying no to Botox 43 On the couch with Emma Zests psychologist on rebuilding a relationship with a sibling
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44 Your best nights sleep starts here Find out whats really sabotaging your slumber 49 Health battle: Cocktails vs shots Which is best? Find out before you hit the bar 51 Dr Pixies health clinic How to get a handle on hormones 55 Party on Why we cant get enough of rave workouts 56 10 days, 8 moves, 1 amazing body Get party-dress ready in double-quick time 60 Dame Kellys fit tips Winter workout questions answered
FITNESS
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DONT MISS
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THREE ISSUES OF ZEST FOR JUST 3 P92
120
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64 Jump start your energy Boost your oomph levels with these exercise tips 109Food focus with Lyndsey All you need to know about gluten-free diets 110 Eat, bake, work out Lorraine Pascales healthy cake recipes
Get the zest app
Never miss an issue again with the Zest app for iPhone and iPad from Apple Newsstand
63 Team kit Zests Katie picks her favourite running kit 66 Winters most wanted The six key buys you need now 73 Behind the scenes At Zests fashion photo shoot
STYLE
BEAUTY
115 Hideaway spas Escape festive chaos at these dream retreats 119 Travel news Destinations for mind, body and soul 120 Deep sleep retreats Trouble sleeping? Sort insomnia for good at a specialist resort
TRAVEL
77 Shoot from the lip Try the latest jewel pout colours 78 Can a perfume change your mood? We investigate the power of fragrance 85 Beauty news The latest lookgood, feel-great treats 86 The power brighteners Banish pigmentation with high-tech products and treatments 91 Zest tests Mascaras
READER TREATS On the COVER

33 Gift ideas from 20 Save on magazine subscriptions 90 Free Murad skincare worth 85 Get this free skincare set when you shop at murad.co.uk 92 3 for 3 issues of Zest Plus a free Dove Hair Therapy range worth more than 30 108Save on minibreaks and days out Treat yourself on a budget 114 Dream cottage breaks for less Book a European getaway 109 24 51 56 86 90 44 104
95 The new winter super drink Vit-packed aloe vera juice is the new bevvy on the block 96 Feel-good festive feast Enjoy a delicious Christmas dinner thats healthy, too! 103 Food news The latest gastro treats and good-for-you eats 104The 14 foods you must eat right now Swerve bugs with immunity-boosting ingredients
NUTRITION
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REGULARS
3 Editors letter 8 Contributors 11 Readers letters Whats got you talking this month 13 Whats your ultimate gift? We quiz Zest readers 118 Directory
Cover photo Jamie Gray Art direction Elliott Wilmot Styling Charlotte Kewley Hair and make-up Andriani Vasiliou at Stella Creative Artists using Bumble and Bumble and Chanel Le Weekend and Christmas Collection 2013 Model Sophie Harries at Elite Jacket and shorts Topshop Vest H&M Jewellery Stylists own Thanks to Chewton Glen (chewtonglen.com)
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team zest
This months
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ART
EDITOR MANDIE GOWER
CONTRIBUTORS
PA/Editorial Assistant Taylor Anderson Deputy Editor Nicola Down
FEATURES
Features Editor Elin Tough Deputy Features Editor Laura Potter Contributing Editor Alexandra Shakespeare Art Director Elliott Wilmot Deputy Art Editor Anas Dimech Designer Aasawari Bapat Kale Picture Editor Elizabeth Wood
Beauty & style

Acting Beauty Editor Sarah-Jane Corfield-Smith Contributing Fashion Editor Charlotte Kewley
Editorial production
Chief Sub Editor Lyndsey Heffernan Acting Chief Sub Editor Susannah Ewart-James Deputy Chief Sub Editor Katie Teehan
What gives you Zest? Skiing. Few things make me feel more alive than being at the top of a mountain with fresh powder and blue skies. Cooking for family and friends. I love recipe books, especially from my favourite restaurants Polpo and Ottolenghi. Feeding people you love is one of lifes pleasures. Mr Brightside by The Killers. I have wonderful memories of dancing to this at friends weddings and on nights out. It always puts a smile on my face.
What gives you Zest? Pimped porridge. I love it with cinnamon, apple and sultanas, but my new fave is with light coconut milk and mango. Infectious laughing. Babies laugh a whopping 300 times a day. My 22-month-old daughter, Daisy, is always giggling, and its infectious. Grown-up glitter. Im addicted to Urban Decay Heavy Metal Glitter Eyeliner in Midnight Cowboy. Its party-perfect.
What gives you Zest? Discovering great restaurants. Reading a new menu gives me inspiration to create exciting recipes of my own. Morito in Exmouth Market is one of my favourite places I love sitting at the bar, watching the chefs at work. Cold, sunny winter mornings. They remind me of holidays in Morzine, France, drinking vin chaud in a little mountain hut. A cuppa and a magazine in bed. I cant think of a more blissful way to wake up.
CREATIVE SOLUTIONS
Group Creative Solutions Director Laura Platt Creative Solutions Director Alistair Holt Creative Solutions Managers Sarah Gates, Kara Wylie Nicholson Creative Solutions Senior Executive Gina Davoile Project Manager Isabella Mallaby Project Executives Holly Woodcock, Fran Lima Art Director Simeen Karim Art Editor Daljit Babber Senior Designer Jo Jo Ma
EVENTS & SPONSORSHIP

Head of Events & Sponsorship Victoria Archbold Sponsorship Manager Natalie Carter Events & Sponsorship Manager Shannon Gregory
PRODUCTION
Production Manager Suzanne Rice Acting Production Manager Pavel Pachovsky
MARKETING
Circulation and Marketing Director Reid Holland Head of Customer Marketing Claire Riddle Digital Marketing Manager Seema Kumari Senior Direct Marketing Executive Lottie Osborn Marketing Manager Samantha Baker Senior Brand Marketing Executive Georgina Walton Circulation Manager Matthew Blaize-Smith Head of Consumer Sales Development Emma Tildesley Consumer Sales Development Executive Lucy Porter Head of PR Jane Wynyard
HEARST MAGAZINES UK
Digital Strategy Director Rebecca Miskin Group Revenue Director Max Raven HR Director Rachel Stock Group Trading and Partnerships Director Greg Witham Digital Sales Director Stephen Edwards Editorial Development Director Ian Birch New Business Development Director Sharon Douglas Chief Operating Officer Anna Jones SVP, Chief Financial Officer and General Manager Simon Horne President and CEO of Hearst Magazines International Duncan Edwards
CHIEF EXECUTIVE ARNAUD DE PUYFONTAINE
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Icon illustrations throughout Kavel Rafferty at Illustration Ltd. If in doubt, consult your GP before using any of the products or before beginning any exercise regime mentioned in Zest. Zest accepts no responsibility for any adverse effects arising from following any of the advice published in the magazine
Beauty journalist CLAIRE COLEMAN reveals how to tackle skin pigmentation on p86
Zests Deputy Editor NICOLA DOWN met up with Thandie Newton to discuss her tips for finding balance on p36
ZEST.CO.UK
Web Editor Nicola Davenport Web Intern Alexandra Davey
Food stylist KATE BLINMAN worked her magic on the immunity-boosting menu on p104
GROUP PUBLISHING DIRECTOR ELLA DOLPHIN PUBLISHER NADIA DAWSON

Publishing Executive Victoire Laurin
ADVERTISING & SALES

Advertisement Director Georgina Holt Brand Sales Team Eloisa Lambiase, Charlotte Pennington, Victoria Pindar, Amelia Wigglesworth, Liz Worrall, Rosemary Milne Digital Director Leonie Maguire Digital Account Director Ashley Bloem-Sale Director of Hearst Magazines Direct Cameron Dunn Regional Sales Director Keely McIntosh
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you said it
Happiness makeover
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your views
I feel as if Emma G Kellers What breast cancer taught me about friendship (October) was written about my own experience with bowel cancer. I was diagnosed last year, and like Emma, I had old friends who I hadnt heard from in years turn out to be an amazing support, while people I thought of as best friends disappeared when things got tough. I wish I could have shown them the feature it explained what I couldnt nd the words to say. Lisa Parmenter, via email
Letters and tweets may be edited. If you do not want your name published, please make this clear in your letter
Real role model
I wanted to thank you for your interview with fashion blogger Danielle WightmanStone in What gives me zest (October). Its great to see a woman who works out and loves fashion but isnt a size six. Not only that, but she also comes across as strong and intelligent a great all-round role model. Well done, Zest! Deirdre Grimes, via email
calmer and carrying on
I feel so reassured after reading Freaking out about your fertility? (October). Ive been trying for a baby on and off for a few years and am still struggling to conceive. But your article put my mind at rest, with research explaining why it takes time and its not straightforward for everyone. Louise Jones, via email
Write in and win! Our star letter wins Voya Dream Crme moisturiser with 82.6% certified organic incredients, worth 50.
Before a recent holiday, I bought the September issue of Zest as part of a special offer with another magazine. Although Id never read it before, I couldnt put it down. I loved every feature from the yoga workout to the delicious recipes. I especially enjoyed Make work your happy place yes, really as I recently started a new job and have been feeling quite stressed about it. Your advice has shown me how to find a balance between work and play, plus Ive learnt so much about taking care of myself! Now Im a Zest subscriber and I feel like a much happier, healthier person because of it. Wendy Den Bleker, via email
STAR r

THE ZEST. CO.UK POLL
Would you rather spend big occasions like Christmas with close friends instead of family? Yes, I feel more relaxed around my closest friends (32%) No, I love nothing more than getting the whole family together (68%)
You told us...

@Beauty_Balm Loving the stress-less plan in the October issue. The rest of the mag is great too! @Rachyshax Just bought my first ever @ZESTmagazine its the first time a fitness mag has ever had me reading cover to cover without getting bored! #loveit @Cat_chats Thanks @emmagkeller for great article on helping friends through cancer. @lindacantelo Running in the rain and wind today, welcome back smelly shoes and trench foot! Following @ZESTmagazine 10K plan and feeling motivated. @disguisedzebras In love with this months @ZESTmagazine its so refreshing to see a fitness and health magazine with lots of useful advice in.
l e tte
great support
GET IN TOUCH
@
zest.mail@hearst.co.uk @ZESTmagazine Facebook.com/ ZestMagazine zestmag pinterest.com/ zestmagazine Chat in our forums at zest.co.uk Zest, 72 Broadwick Street, London W1F 9EP
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zest quest
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your views
ULTIMATE GIFT?
Seeing my boyfriend. We live in different cities, so any time together is precious and better than a present. Helen, 28, Brighton My family all live in different parts of the country, so getting together at Christmas is the best quality time we have all year. Mhairi, 23, Scotland
WHATS YOUR
A bracelet, given to me by relatives who live in the States. It reminds me of them every time I look at it. Ashley, 27, London
Once, my family and I all went to New York for Christmas. The experience was way better than anything that could be wrapped. Aisling, 27, Northern Ireland
Compiled by Alexandra Davey
Spending time with my family. Our Christmas tradition is playing games on the Wii it gets competitive, but everybody has fun. Emily, 22, Essex
I just bought a new flat, which is like the ultimate gift to myself. Its a reward for all my hard work over the years. Isabella, 34, London
Our next quest
what makes you smile?

Tell us at zest.mail@hearst.co.uk, facebook.com/zestmagazine or @zestmagazine and check the february issue for your responses
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Energise nourish indulge WorldMags.net
enjoy
SPINNING
eve seen the future of working out and its waterlogged. The UKs first Hydrofit centre has just opened in London (hydrofit.co.uk), offering a workout, massage and cellulite treatment all in one 30-minute session. Hop into an individual cabin filled with water to your waist, then cycle (or run on a treadmill) while 16 water jets massage your legs, encouraging lymphatic drainage. The water also adds resistance, making it a serious workout that burns at least 300 calories. Why not give it a spin?
AQUA
FITNESS
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D O O G L FEE GOGGLES
WELLNESS
rumpy? Tired? Meh? Hell, its winter who isnt? But if youre one of two million SAD sufferers in the UK, try Luminette goggles (199, sad-lighthire.co.uk). Pop them on like regular specs for just 25 minutes a day and theyll release a beam that mimics sunlight. Geeky, but in a healthy way.
Its snow cheap!

TRAVEL
Bargain-hunting ski bunnies, rejoice! Snowjet is back offering cheap-as-chips flights to the Alps under the new name Charterflights (charterflights.co.uk). You and your 20kg case can jet to the Alps for just 149 from 9 December to mid-April, landing in Chambery close to hotspots including Mribel, Les Arcs, Courchevel, Val Thorens and Val dIsre. Magnifique!
NEW YEAR STATE OF MIND

SELF
e love Knock Knocks cheeky stationery for a hit of no-nonsense motivation (and office LOLs). Our faves include the Its Gonna Be Okay journal, the Make A Decision pad and High Five Nifty Notes (from 3.99, mollieandfred. co.uk). Stationery that speaks!
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zest inspire
SELF
This month sees the launch of the UKs first ever dog/ human luxury weight-loss bootcamp. You and your chubby pooch can sink your teeth into fat-blasting workouts, follow tailored nutrition plans, enjoy pampering (separately, of course!) and lose as much as 13lb in a week (less for pooches, obvs). Prices start from 2,900 per week, nubeginnings.co.uk.
DOG PERSON?
Countless studies have shown the benefits of cuddling a kitty from reducing stress to improving heart health. Now cat-lover Lauren Pears is making this health boost accessible for all with Lady Dinahs Cat Emporium, the first cat caf in London (ladydinahs. com). With 10 in-house moggies, you can stroke a cat and get your caffeine fix at the same time. Cute.
CAT PERSON?
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Beautifully
STYLE
BRITISH
Top 54.99 Leggings 69.99
ly the flag for British design and look smokin hot on the cross-trainer in Top 49.99 the process in the new Capris 59.99 Gymluxe collection, which is designed and made in the UK. We love the lightweight fabrics, subtly sexy mesh panels and gentle draping for everything from yoga to Spinning. Oh and dont let the word luxe put you off prices start from just 39.99.
Vest 47.99 Bra 39.99 Capris 59.99
Top 54.99 Vest 49.99 Capris 59.99
Rosy rules
Sisley LOrchide Rose 60 YSL Blush Collector Palette 29.50
BEAUTY
Giorgio Armani Eccentrico Palette 60
kin got that post-party pallor? Fake a glow with one of this seasons limitededition blushers. Choose a shade that matches the colour of your cheeks after exercise, says Acting Beauty Editor SJ.
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Words Laura Potter Photos Joseph Cultice, Getty Images, Shutterstock See Directory for stockists
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zest inspire
BAKE... AND BEND

NUTRITION
hen yoga-themed cookie cutters (5.30, yummiyogi.com) arrived at Zest HQ, even the non-bakers started Googling healthy biscuit recipes. Available in poses from warrior to downward dog, these little yogis are almost too cute to eat, but we cant think of a better way to reward yourself after a Bikram class
SUPPORT WOMEN IN SPORT

FITNESS
This month were pinning

INSPIRING
WORDS
Role models: (from left) Jessica EnnisHill, Nicola Adams and Laura Robson
ince London 2012 theres been a sea change in womens sport coverage and were (nally) looking at more column inches and airtime. Now Sky has launched Sportswomen, a 30-minute show featuring the latest news, views, analysis and athlete interviews. We demand you Sky+ it. Tuesdays at 10.30am & 6.30pm, Sky Sports News.
Find more mantras at pinterest.com/ zestmagazine and instagram.com/zestmag

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ZEST EDIT
The book were devouring
The
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readers
Sarah Clayton Jessica Casey Jo Smith
zest inspire
alex king
Welcome to the Zest Book Club. This month were finding out how you can transform your confidence
BE AWESOME
Hadley Freeman (4th Estate, 12.99) THE REVIEWER Sarah Clayton, 21, a student at the University of Nottingham Ive always avoided funny feminist reads for fear theyre just preaching with a bit of manbashing thrown in. But I was pleasantly surprised by this collection of hugely amusing insights into the trials of us modern women. Yes, there are a few jibes at the opposite sex, but I got the impression that while the author likes men, she also understands that there are other things women are interested in reading about from careers to what a faff shaving your legs is. In fact, I found myself nodding along in agreement, as if I was bantering with a group of friends, when the author pointed out that in countless films, women are defined by their looks and their only role in life is to find a husband. She also waxes lyrical
about how we should put an end to self-deprecating Tourettes where we bat off any compliment (What this old thing? Oh, I bought it in a sale five years ago), which I wholeheartedly agree with. Im sure theres something in here that will strike a chord with every woman. But what Ive really taken away from this book is that us women should rally together instead of working against each other. Heart-warming and humorous, its a book Ill be passing around my friends.
THE PODCASTS WEVE DOWNLOADED

UNLOCKING YOUR POTENTIAL (JOSEPHCLOUGH.COM, FREEO The author of new book Be Your Potential (Hay House UK, 10.99)
is the motivational man of the moment, with a celeb client list and a whopping two million downloads of his podcasts. His website is full of apps and thought-provoking videocasts where he reveals the secrets of ditching fear, negativity, and anxiety, and taking life by the horns. Inspiring stuff.
Want to be a Zest reviewer? Just email a pic and a line about yourself to zest.mail@hearst.co.uk
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zest inspire
3BOOST YOUR CONFIDENCE

The guide
more books that
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TINY BUDDHAS GUIDE TO LOVING YOURSELF

Lori Deschene (Hay House UK, 10.99) THE REVIEWER Jessica Casey, 37, a dental nurse and mum from Winchester This is a collection of 40 blog posts taken from tinybuddha.com, a cult website that encourages everyone to tell their stories about overcoming lifes hurdles. My life
feels pretty balanced, so at first I wasnt sure Id relate to this book. But as I read it, I remembered how I felt in my teens and 20s when critical thoughts got the better of me and I suffered anxiety attacks its only now Im happy to just be myself. Yes, this book is littered with phrases such as learn to love yourself and learn when to let go, but I have no doubt that, at some point in our lives, everyone needs positive messages like this.
The plan
THE CONFIDENCE FACTOR
Annie Ashdown (Crimson, 12.99) THE REVIEWER Jo Smith, 32, a project manager from London The short chapters are peppered with useful checklists and quotes from the likes of Katy Perry and JK Rowling, making this a readable and practical book. Ive been told to be more assertive at work, so I found the chapter dedicated to this really interesting, particularly
the tips on how to approach difficult conversations and what kind of language to use. Each chapter ends with an exercise (describe a situation in which you could have been more assertive and what you could have done differently, for example) which was very insightful. Theres no doubt Ill benefit from this books advice when it comes to my career, although its designed to help with all areas of your life. Id recommend it to anyone.
The MOTIVATOR
HOW TO GET YOUR OWN WAY
Craig Shrives and Paul Easter (Kyle Books, 12.99) THE REVIEWER Alex King, 36, a mum from Farnham If you want to improve your negotiation skills, who better to give you advice than two former British Army Intelligence Corps officers? At first, I thought I might find this book a bit blokey, but its actually an entertaining read,
broken up into bite-sized pieces. I have my own business and found the tips on recognising when youre being manipulated, writing to impress, and reading body language fascinating. Also as a mum of two whose shopping costs a fortune, Ill be applying some of the techniques for spotting a genuine bargain. Not surprisingly, when I passed this on to my husband he devoured it, too. Its a really empowering read.
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Compiled by Ali Agnew
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Z E ST
d e b at e
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As new research reveals us Brits are having less sex than the rest of Europe, two writers argue whether we should embrace celibacy
SEX SABBATICAL?
SHOULD YOU TAKE A
Yes, its empowering!

Beth Gibbons, 39, a single mum of two, has been sex-free for six months and says celibacy comes with unexpected benefits
First things first: I love sex. There was a time when it was all I could think about; one particularly memorable foray into cougardom springs to mind Hmm Sorry, where was I? Oh yes. The thing is, sometimes especially when youre single that craving for sex can compromise your self-esteem, not to mention your safety. Especially when you find yourself feeling frisky in a nightclub at 3am. Which is why, in spring this year, I decided to take a sex sabbatical, to rein in my libido and regain some control over my life. Ive never been promiscuous. When I got married, I could count the number of sexual partners Id had on one hand. But 13 years later, when I found myself single again at 36, the whole dating landscape had changed. And so had I. I didnt want another relationship, I just wanted fun and I got it. At first, sex with someone who wasnt my ex felt thrillingly illicit. Id be on a high
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for days afterwards theres no doubting the benefits of vitamin O. But then that passionate sex tipped into meaningless sex, and the whole thing started to make me feel a bit, well, empty. My self-esteem nose-dived and I found I was throwing myself at the kind of guys I wouldnt want to share a cab with, let alone a duvet. Then one day, I woke up and a voice inside my head simply said enough. So far, its been six months without so much as a good spooning. But Ive already seen the benefits. Rather than hanging out in bars at every weekend on the offchance of male attention, Ive found myself gravitating towards more cultural pursuits: nights out at the theatre, intimate meals with friends and I even went on a weeklong writing retreat. I also go to the gym a lot more (well, Ive got to burn off all that extra energy somehow), and because Im not going to pubs as much, Im drinking less, so Ive lost nearly half a stone. Most importantly, though, taking sex off the table in every sense has freed up valuable space for other, more positive thoughts. Like what a cool chick I am. And how, if I ever do meet the right guy, hell be grateful to just chat to me, never mind rip my clothes off a self-assurance I never had before. Oh, and for the record, I havent sworn off orgasms altogether. Thats another unexpected benefit: it turns out Im great at DIY
DEBATE
No, its one of lifes few free pleasures!

Kathryn Blundell, 38, a married mum of two, cant imagine life without regular sex
So new research has found 25% of us have sex less than once a month, and one in 20 relationships is sex-free. I cant help thinking those surveyed have just forgotten how good sex can be and convinced themselves theyre somehow better off without it. I mean, you dont even need to have sex to make a baby these days. Is it worth the effort? As someone whos longmarried, youd be forgiven for thinking I might have lost interest in sex, but youd be wrong. Day to day, my husband and I dont really have time for romantic gestures. Hes seen me pee (and worse) and Im no stranger to him farting under the covers, yet regular sex still proves beyond doubt how desirable and delicious we find each other. Of course, he could just tell me that, but actions speak louder than words. And that inevitably has a hugely positive effect on my self-esteem. And then theres the intimacy the one thing that sets lovers apart from friends. Yes, candlelight and hugs are all very nice, but theres nothing like sex to expose you, body and soul, to the person you love. To make you feel vulnerable then build you up again until you feel like you can conquer the world. Its the ultimate act of trust that improves your bond helped along by a healthy dose of love hormone oxytocin. Yes, its easy for me to say, but I think its important for singletons, too. To me, sex is like eating it fuels my get-up-and-go, and like a great meal, it helps me destress thanks to all those feelgood hormones. Were built for it. We need it. And whether well admit it or not, we love it even if it only lasts minutes. How can so many people have lost sight of that? There are so few natural, free pleasures in life, its madness to deny yourself something that has so many benefits. Studies show those having regular sex have stronger immune systems and live longer. And its even been proven to make you look up to seven years younger, bathing your skin in anti-inflammatory molecules and boosting oestrogen levels. Now, where did I leave my husband? What do you think? Join the debate on Twitter @ZESTMagazine or facebook.com/ZestMagazine.
SEX HELPS ME DE-STRESS THANKS TO ALL THOSE FEELGOOD HORMONES
Photo Gallerystock
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What Gives Me Zest

Smart to-do lists and multi-tasking gym sessions help Nikes western European communications director, 30, stay on top of her game
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Zest woman
Jo Taylor
I cycle to work every day without fail. Its

become a physical meditation for me and it sorts my mind out for the day ahead. By the time that 40-minute cycle ride is over, Im absolutely clear about what I need to get done.
morning is put the radio on and dance to wake up. I try to skate when I get the chance, too at the park or if Im away for work, along the seafront somewhere new.
Travelling is one of the best things about my job. I get a total rush
of adrenaline when I arrive in a new city. Its even better when Im there for work because I have an objective, but I know Ill meet people wholl show me the best of the city.
I only ever have three things on my to-do list. I once read that you
should be able to fit your list on a Post-it note and it should be the three things you just have to smash that day. Everything else can wait. You cant be at your worst in lots of different situations. You have to be at your best in the most important ones.
Im a massive foodie.
My favourites are rare steak and seafood. I work out enough that I never see a love of food as a vice. If I want three puddings, Ill have them! But I never waste a meal on bad food why do that? If Im flying, Ill buy something delicious beforehand rather than eat plane food. wholeheartedly believe in inspire people to do a little bit more to step outside their comfort zone. eight hours every night. It comes back to the idea of being the best version of yourself at all times. If you run yourself down, youre no good to anyone.
Im a work and exercise mesher. I find

As told to Elin Tough Photo Liz Gregg Hair and make-up Sadie Hewlett
sitting still difficult and get more done when Im on the move, so I hit the gym most afternoons. Its my most productive time of day on the cross-trainer, BlackBerry in hand, firing through my emails.
Kill them with kindness is my mantra. I come from a

strong Christian family and those values the idea of being what you believe to be good and treating people well really influence the way I behave. I always try to see the good in people.
I live and breathe sport that sense of

achievement, pride and physicality. Women shouldnt be scared of challenging themselves. Its a Nike value that I
Happiness for me is being healthy and that

means getting plenty of sleep. Im very strict about it and try to get
I love to dance, skip and roller-skate. Im a

very playful person, so the first thing I do every
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Whether youre looking for a gift thats sporty, stylish
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Bring some serious style to the slopes
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This seriously good-looking hamper is bursting with healthy eats
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your winter wellness guide
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WELLNESS
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Feel good from head to toe
Work your way to
HAPPINESS
Convinced less time in the office is the secret to happiness? Surprisingly, researchers in South Korea say it isnt. When their national working week was cut from 44 hours to 40, satisfaction levels among Koreans didnt budge, and scientists declared the workless-get-happy fantasy just that a fantasy. Time for a rethink. To make the office your happy place, experts agree its all about appreciating the positives, focusing on the things you can control, taking a lunch break every day and investing in work friendships. We always knew gossip was good for you!
Words Taylor Anderson Photo Joseph Montezinos/Contour Style
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CONFI
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zest woman
here are some women who appear so flawless, so confident, and so selfassured on screen, you almost dont want to meet them, in case you stare, stumble or say something stupid. Thandie Newton, 41, the face of Olay Total Effects is one of them. This is, after all, a woman whose skin glowed so much in comedy Run, Fatboy, Run and TV drama ER that I barely remember much else, and who was so forthright in the film The Pursuit Of Happyness that she convinced the directors to rewrite her entire character. Thandie strides into the private room in Claridges where were meeting for tea, all pin-slim elegance in a sleek black pencil skirt and sky-high heels, her hair pulled back to reveal the perfect angles of her face. And yep, shes every bit as gorgeous and glowing as she appears on screen. But far from being glitzy, scary or intimidating as Id feared, shes warm, friendly and natural. Shes also as open as they come, revealing how, despite her confident exterior, shes had times in her life when shes been plagued by feelings of anxiety, shame and low self-worth. Some of it stems from her childhood, living in Seventies Cornwall where her face didnt fit
in an experience that contributed to Thandie developing bulimia in later years. More recently, she opened up about the appalling exploitation she suffered aged 18, when she was starting out and a director subjected her to a degrading screen test, later showing the footage to his colleagues. Rather than being knocked down by lifes hurdles, however, Thandie insists they have made her the confident woman she is today. Happily married to her writer and director husband of 15 years, Ol Parker, and mum to daughters Ripley, 13, and Nico, eight, (with baby number three due next year), she reveals her most important life lessons to date.
Learn from lifes knocks
My confidence has definitely come from learning along the way. I grew up in Cornwall in the Seventies with a mother from Zimbabwe and a British father, and from a young age I became aware that I was different from everyone around me. I was living in this really beautiful environment, but it was challenging being a person of colour in a small town. I was always on the receiving side of peoples confusion and wariness, and it was far from easy having your sensitivity challenged from such a J
DENCE IVE HAD TO

If theres one word that describes Thandie Newton, its resilient. She talks to Nicola Down about therapy, overcoming the past and ageing gracefully
PHOTOGRAPHS TONY DURAN/CORBIS OUTLINE
LEARN THAT
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Family matters: Thandie with daughters Ripley and Nico (far left) and husband Ol (left)
zest woman
young age. And then I started my acting career when I was very young at just 16, I was thrown into quite a complex, adult world, which I had no idea how to navigate and which left me feeling incredibly exposed. But from it, I gained a huge amount of insight, compassion and empathy, and thats ultimately made me a more resilient person. It made me the woman I am today.
realised its an amalgamation of stories, influences or things Ive seen or heard, or how someone has been perceived or represented. We dont realise how much the way we talk to ourselves comes from what weve learnt. But just as weve learnt things, we can unlearn them. You also have a choice of where you find inspiration. I choose to find mine from people who turned a negative into a positive. My father-in-law lost his leg when he was 21, and that can be catastrophic. Yet he became a High Court judge and has done incredible things in his lifetime, and thats so inspirational to me.
Therapy doesnt have the answers, but oers so much
I talk about having therapy because I dont think there should be any shame attached to it. I understand why people dont, though theres a vulnerability invovled. To say youve had therapy is to expose that youre in need, that youre vulnerable, and thats a frightening thing. But for me, its offered so much. Its not necessarily a quick fix, but I find its a place where you can just be yourself without any Growing up, dance was everything to me. I got a kind of judgment. I remember thinking before my dancing scholarship to an arts school and dreamt of first session that Id come away with lots of, He told doing it professionally, but I also developed eating me this, he told me that, but my therapist barely issues. When I started doing more ballet, I didnt J said a word. The truth is I was asked one question MY WELLBEING GAME-CHANGERS and I talked for an hour. Thats when I realised that everything EYE-OPENING READ BEAUTY ESSENTIAL NUTRITION BIBLE Eating Animals by Olay Total Effects CC Eat Yourself Young by I learn from therapy is what I put in. You turn Jonathan Safran Foer Cream, 14.99, is my Elizabeth Peyton-Jones that pain into power. ultimate multi-tasking (Penguin, 6.99) (Quadrille, 12.99).
2 3
Realise what youre escaping from
If youre overeating chocolate, youre doing it to change your emotions youre trying to distract yourself from your feelings. I read recently that chewing represses your emotions and stops them coming out. For me, its chewing my fingers something I do without realising. Now when I feel the urge, I think, What am I trying to repress? Thats been a huge help it helps me tune in to whats causing any anxiety so I can deal with it.
4 5
Forget the fads and concentrate on wellness
You can change the way you think
I always used to believe the way I thought was the way I thought. Now Ive
This helped me to understand the meatproducing process and the effect eating animals has on all of us.
time-saver. It contains anti-ageing ingredients and a beauty balm, so it has everything my skin needs to look and feel good.
A brilliant combination of encouragement and wisdom, this explains how to use food to slow down the ageing process.
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zest woman
WorldMags.net I dont want Botox. I want a face that moves
eat enough. Looking back, it was terrible, and I really didnt need to restrict my food intake as I was already small, but it was what everyone else was doing. Now I have a healthy relationship with food. To me, its all about wellness. I know which foods make me feel better and how different things affect me. When youre younger, you can eat crap and still feel OK as your cells are regenerating at such a fast rate, but I cant do that any more. That doesnt mean I have any eating rules. If I want chocolate, I have it. I just try to be mindful to eat for my health, not because of my emotions.
Strengthen your body as well as your mind
Yoga is my thing because its not only about body, but mind and spirit, too. I go to Jivamukti Yoga London, which offers physically and mentally stimulating yoga classes and I absolutely love it. It also incorporates Buddhism, something Ive been into since my early 20s, as the whole notion of love, kindness, compassion and acceptance has been crucial in building my sense of self-belief. That balance between exercise and mental stimulation is a joy. I come out of every class feeling excited to be alive.
6 7
Reframe the way you think about your looks
My family are the love of my life. But I think its really important, as a working mum, not to apologise to them for going to work. I never want to say, Im sorry Im going out, because that would mean I dont want to be going, but Im doing it anyway. Instead I explain to them that I love what I do, that Im grateful for the chance to be doing it, and that one day theyll love working, too. And when I am with the girls, Im always there totally focused on them. 40 zest.co.uk
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Photos Rex Features, Press Association
Drop the mum guilt
When I look in the mirror, I do see lines, but my daughter Ripley, 13, has made me look at them differently. A few years ago, she drew a picture of me and on my forehead shed drawn in all these lines. She told me, Theyre just like the little birds you get on your forehead when youre smiling. It was the most beautiful thing she could have said. Now when I look in the mirror, I try to see the positives because its all about our perception. I know I could get Botox, but I dont personally want that I want a face that moves. Thandie Newton is the face of Olays Total Effects range, available nationwide. For more information, visit olay.co.uk.
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WorldMags.net on the couch with emma
Self
My sisters new family has come between us
Q
Photo Ed Miles Styling Sally-Anne Argyle Hair and make-up Carolyn Wren Top Asos Trousers Jaeger Shoes Kurt Geiger
Zests psychologist Emma Kenny on how to adapt when kids come along
You and your sister have a close bond, so its no wonder this shift is hard for you. But the truth is shes entered a new phase in her life. Emma Kenny Your sister wanting to spend all Psychologist the spare time she has with her and life coach daughter and husband isnt a @emmakennytv reflection on you, its just part of the transition from being a single woman to a family. Shed still want you to confide in her, though, so tell her youre going through a rough patch and would value her advice. Choose too! Take time to tune into your your time wisely, avoiding her sisters issues as she may need a babys meal and bath times and sounding board as much as you do. first thing in the morning. Be Finally, a note of caution: be sensitive to her routine and text prepared for your sister to turn to ask whens a good time to call. you down. If she doesnt feel she Dont blame your sister. Explain has enough space in her life right that you understand her time now, you have to accept that. constraints and be specific about Early years with a young family what you want. If you feel you can be allneed an hour a week dont use a consuming. If dedicated to sister one-to-one thats the case, time, ask for it. as a chance consider other And if she agrees, areas you can arrange to meet to spill draw support somewhere youre your guts from - friends, both comfortable you have to other family with. While years listen, too! members and ago, you might have support groups. Youre clearly spent an evening in a bar, now she important to your sister, but you may find it easier to meet during arent her sole responsibility. her daughters afternoon nap. Email Emma a question at emma. Be careful not to use any onekenny@zest.co.uk. Visit Emmas to-one as a chance to purely spill website at ekenny.co.uk. your guts you have to listen,
Since my sister became a mum our relationship has changed. I adore my one-year-old niece and get on well with my brother-in-law, but I never get to see my sister alone. If I suggest we meet by ourselves, she always declines. Ive had a major break-up and could use her support, but her life is so busy it feels selsh adding another burden. Should I just accept our relationship has changed?
Tamsin, 33
EMMA SAYS
EXPRESS
To-do list + high-protein snacks = a more productive work day
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Your BEST
NIGHTS SLEEP
Stop blaming that 4pm latte. New research makes it easier than ever to diagnose your personal sleep saboteurs. Eight hours shut-eye, here you come
WORDS HELEN FOSTER
STARTS HERE...
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OUR EX
wellness
P E RT S
itched after-dinner coffees, relegated your other half to the spare room, spritzed your pillow with lavender, but still counting sheep? The latest research suggests classic culprits caffeine and a snoring partner arent always to blame. In fact, everything from whether youre on the 5:2 fasting diet to how you use your iPad could be determining whether or not youll get your feel-fabulous eight hours. Half of your sleep quality is down to genetics, but the other 50 is affected by the little things you do in your everyday life, says Dr Nicola Barclay from the Northumbria Centre for Sleep Research. The good news? Most of those things are within our control. Using the latest research, our test will reveal whats making you part of the wide-awake club and how to fix it. That longed-for sleep could be yours tonight
DR NICOLA BARCLAY, NORTHUMBRIA CENTRE FOR SLEEP RESEARCH
DR IRSHAAD EBRAHIM, THE LONDON SLEEP CENTRE
! A) Im a morning person ! B) I get my sweat on at lunch ! C) I work out in the evening

Best answer: A
WHAT TIME OF DAY DO YOU EXERCISE?
DR NEIL STANLEY, INDEPENDENT SLEEP SPECIALIST
on the 5:2 diet what ! A) Im do you think?
DO YOU REGULARLY SKIP MEALS?
While fitties generally sleep better than couch potatoes, researchers found those who work out first thing slumber longer and get better-quality sleep than those who hit the gym at night. This is because AM exercise resets your daily hormone cycle, while that late-night Spinning class perks you up when you should be preparing to drift off. The reason for this is simple: exercise raises your core body temperature, but one of the natural signals that tells your body to go to sleep is a fall in temperature, says Dr Irshaad Ebrahim from The London Sleep Centre. If your only option is to work out after work, jump in a cool shower afterwards. And make sure to get your head wet, as a US study of insomniacs found those who cooled their heads fell asleep up to 13 minutes faster and stayed that way for longer.
! B) Yes, if Im busy ! C) No, never

Best answer: C
Your sleep is governed by an internal clock that needs cues, including mealtimes, to stay in sync, says sleep specialist Dr Neil Stanley. If you skip meals, it wont get all these signals. Amanda Hamilton, nutritionist and author of Eat, Fast, Slim Watkins Publishing, 8.99 , adds, Focusing on calories alone can also leave fasters lacking in micronutrients like sleep-promoting magnesium. Carbs, which many people skip on fast days, help you get to dreamland, too, thanks to the sleepinducing hormone serotonin and amino acid tryptophan. Top up your levels by making a handful of nuts or a sweet potato part of your 500 cals.
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EXTRA
SEARCH: DR PIXIE, SLEEP
! A) I have a glass or two of pinot

grigio most nights only drink at weekends, but ! B) Ithen I really go for it drink a little every couple of ! C) Idays, sometimes even less
HOW DO YOU CELEBRATE WINE OCLOCK?
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DR PIXIES SLEEP TIPS
goes off than if youd woken naturally, but that doesnt mean you havent slept well. Its thinking you havent that can lead to lack of energy that lasts all day. Remind yourself that the feeling is temporary and go about your day until it passes.
Best answer: C
Booze does interrupt sleep, its as simple as that. At first alcohol sedates you, but then it causes you to get less REM sleep later on, explains Dr Ebrahim. Thats bad news because a lack of REM is linked to anxiety, irritability, increased appetite and even depression. And you dont need to be binge drinking to be affected. Dr Ebrahim says any more than two units thats one large glass of wine within a few hours of bed disrupts REM sleep. His advice? If you want to drink daily, stick to one medium glass, have it at least two hours before youre due to get under the covers, and follow it with 500ml of water.
SMARTPHONE, COMPUTER, TABLET, TV HOW MANY DO YOU USE BEFORE YOU GO TO BED?
! A) A shrieking alarm clock A clever sleep app that ! B)wakes me gradually

Best answer: A
WHAT WAKES YOU UP IN THE MORNING?
! A) All of them ! B) One or two I prefer to read a book ! C) None. before drifting off
Best answer: C
These days, technology is sleeps worst enemy. The fact is, the type of light emitted by TVs, smartphones, tablets and computers interrupts your production of melatonin, the hormone that sends you to sleep, says Dr Barclay. Many sleep experts also believe exposure to massive amounts of data from sites like Twitter in the hours before snooze oclock can interfere with how well our bodies progress through the various stages of sleep. In short, your brain spends more time dealing with information and less time in the deep, restorative slumber you need to feel refreshed the next day. But dont panic, you dont have to go off grid completely. Recent studies at the Mayo Clinic found if you turn your screen brightness to the lowest setting enough to read by and hold the device 35cm from your face (roughly arms length), melatonin production isnt affected. Taking five-minute breaks every hour to let your brain catch up with the information overload also helps you switch off.
fidgeting partner/ crying ! C) My baby/next doors TV
Its the one method that allows you to sleep as long as you can, says sleep expert Dr Leon Lack. Some apps claim to track the phase of sleep youre in by measuring your movements and so wake you at a point when youll feel less groggy, but I know of no research that proves this. Plus, if an app wakes you earlier than necessary every morning, youll get less sleep in the long term. Dr Lack admits youll feel more sluggish when a regular alarm 46 zest.co.uk
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wellness
TURN YOUR LAPTOP SCREEN TO ITS LOWEST SETTING TO SLEEP BETTER THAT NIGHT
DO YOU WORK IN AN OFFICE WITH LOTS OF WINDOWS?
DO YOU EVER HAVE STRANGE OR SCARY DREAMS?
! A) Yes ! B) No ! C) I work outdoors

Best answers: A and C
A new study by researchers at Northwestern University in Chicago discovered people who were exposed to the most daylight during their working day slept for 46 minutes longer at night than those who didnt see any natural light from dawn till dusk. Lack of daylight is one of the most important reasons we dont sleep as well nowadays, says Dr Stanley. Just like with regular meals, our body needs exposure to light and dark to regulate our internal sleep clock. But light bulbs dont emit the blue light that sunlight does, so they dont have the same regulating effect. Even on the gloomiest winters day theres enough natural light to help reset your system if you expose yourself to it. So try to get outside for a stroll over your lunchbreak, or at least eat breakfast and lunch sitting by a window.
I can never remember ! A) No, my dreams
! B) Yes, most nights ! C) Now and then

Best answer: A
While it might leave you out of the odd office water-cooler conversation, not remembering your dreams, or only ever having pleasant dreams, is a good thing. Sleep and cognitive behavioural specialist Tej Samani says having scary, strange or distorted dreams is a classic sign of stress interfering with your sleep. And it doesnt need to be big issues like money or relationship worries or the boss from hell either. Even a build-up of little stresses throughout your day can trigger sleep disturbance if you dont release them before your head hits the pillow, he says. Try creating closure on today by making a list of tomorrows tasks before the evening. Then unwind by spending 15-45 minutes doing something you enjoy. Sleep tight. zest.co.uk 47
Photos Getty Images
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Cocktails vs shots
Tis the season to be merry, but which party-starter will cause your body the least pain? Read this before you hit the bar
COCKTAILS
urely the ice, fruit and mixers will water the booze down? Er, no. Its easy to lose track of how much youre drinking when all you can taste is lychee and elderflower, but theres no escaping it, cocktails are packed with booze. With shots its clear exactly how many youve had, whereas with cocktails, drinkers commonly underestimate the alcohol content by up to three times, says Dr Sarah Jarvis, GP and member of Drinkawares independent Medical Advisory Panel. Not only that, but fizzy mixers have also been found to speed up the absorption of booze into your blood. Is that to blame for my monster hangover? Yes, that and mixing different types of alcohol. If youre usually a gin and slim, or vodka, lime and soda kind of girl, combining dark spirits with pale, as in a Long Island iced tea, will give you a brutal hangover. There are different levels of congeners (chemicals) in alcohol, says Dr Jarvis. The darker the spirit, the more congeners and the worse your hangover. Apart from watching what I order, are there any other damage-
HEAL TH BATTLE
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wellness
shots
here are no calorific mixers, so shots are more slimming, right? Girl, where are you getting your facts? OK, there are fewer calories than in a cocktail. But even a shot of vodka, thought of as the least calorific spirit, is 55 cals. You might as well glug 25ml of single cream. OK, but Im avoiding extra sugar and
limitation tricks I should know about? Hell yeah! If youre worried about hangovers, the big advantage of cocktails is that you can drink the odd virgin version and nobody will notice not an option with shots (youll hardly down a lemonade!). Try to make every third drink a mocktail, says Dr Jarvis. You still get the bells and whistles, minus the pain.
caffeine so surely its healthier than knocking back a cocktail? With neat spirits, the alcohol gets into your system superfast. In fact, if you havent eaten, a shot could get into your blood almost as quickly as if you injected it. Its even worse if you try to keep up with the pack. Even if youre the same weight and height as a man, youll still absorb up to 30% more booze, says Dr Jarvis. Why? Women have less dehydrogenase (the enzyme that breaks down alcohol). But its just a couple to get my night going Yes, but necking shots makes it easy to get three or four units down you in a short space of time, says Dr Jarvis. And the greater the concentration of alcohol, the faster the absorption, so an hour into the party and you could be sidling up to Matt from IT declaring your undying love.
Words Laura Potter Photos Shutterstock
ZESTS VERDICT
Go for cocktails, but aim for ones that only contain pale spirits, such as martinis or mojitos, and each time its your round sneak in a mocktail. Youll thank us tomorrow.
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Is it me or my hormones?
Dr Pixie McKenna reveals how to bring balance to your body
WorldMags.net Dr Pixies health clinic
wellness
Ive gained weight but havent changed my diet. Im also lacking energy and feel sluggish. Could my hormones be to blame? Sally, 31
Photo Ed Miles Styling Sally-Anne Argyle Hair and make-up Carolyn Wren Dress Fran Jane Shoes Kurt Geiger Bangles River Island
Unexplained weight gain like youre describing could be down to an underactive thyroid gland. Your thyroid regulates your metabolism and is an important factor in energy expenditure, so if it slows down, your weight can go up. The fact youre sluggish and lacking energy is further evidence an underactive thyroid gland could be to blame. How is your mood? Another common symptom is depression, along with dry skin, brittle hair, irregular periods and constipation. Id suggest you see your GP for a blood test. If a sluggish thyroid is the problem, the right medication can kickstart it again.
PIXIE SAYS
progesterone levels surge. But if youre suffering all month, it might be worth going on the Pill or changing your current Pill. Certain brands can stabilise the hormones that produce excess oil. Another cause could be polycystic ovary syndrome (PCOS), as it increases testosterone. If you have other symptoms, like irregular periods, weight gain and excessive or thinning hair, speak to your GP.
Dr Pixie McKenna Zests resident GP and star of Channel 4s Embarrassing Bodies. @PixieDoctor
heard that stress Q Ive can make you more
likely to get ill. Im really snowed under at work is that why Im getting lots of colds? Davina, 29
Stress can make you more prone to any bugs flying around. It makes our bodies pump out hormones that increase our heart rate and blood pressure, and
PIXIE SAYS
divert energy away from nonessential functions, weakening our immune system. Make time for stress-busting exercise like yoga or Pilates, and ensure you get enough sleep. Its also important to tackle the cause of the stress so, scary as it may be, discuss your workload with your boss. Email your questions to dr.pixie@zest.co.uk
My monthly cycle is playing havoc with my skin. What do you advise? Claire, 32
HEALTH NEWS
55%...
of parents wouldnt know how to save their child in a lifethreatening situation, according to St John Ambulance. Brush up on your emergency skills with one of the courses at onlinefirstaid.com.
Chat away colds

A frank chat with your partner could help you sidestep bugs this winter. A UCLA study found that when happy couples talked about relationship issues for 15 minutes, their white blood cell counts shot up, boosting their immune systems. It is good to talk
If your spots only appear in the second half of your menstrual cycle, thats normal (if annoying), because thats when
PIXIE SAYS
EXPRESS
Sleeping on your back + doing the plank daily = reduced back pain
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Fitness
smart workouts worth WorldMags.net breaking a sweat for
party party on! on!

proving partying all winter
can be good for you, fitness

freak is launching its rave classes around the UK this festive season. weve been obsessed since they launched in london this summer Think strobe lights, Prodigy remixes, a mix of choreography and freestyling, plus up to 500
Words Taylor Anderson
calories burned each session. youll feel like youve properly partied minus the hangover, of course! visit fitness-freak.com.
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FITNESS
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Our Christmas gift to you is a smokin hot, party-dress-perfect body in just five workouts. Yes, really! Do our miracle fat-torching circuit every other day for 10 days to slim your arms, flatten your stomach and firm your thighs and get ready to rock your sexy new curves
1
1
10 DAYS, 8 MOVES
AMAZING BODY
Boost the benefits

THINK VEG NOT FRUIT
Maximise your results with these fit-body food rules:
MAKE H2O YOUR BFF
SNACK ON NUTS
Yes, fruits full of important nutrients but its also high in sugar. Try to get most of your five-a-day from fibre-packed veg instead.
Water helps to support your metabolism to keep it revved up and burning fat, so make sure you sip all day to stay hydrated.
If hunger strikes between meals, eat a small handful of nuts. Theyre packed with filling protein and satisfying, healthy fats.
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The workout
STAR JUMPS
Target: Thighs
Stand with your legs together
YOULL NEED Dumbbells, Swiss ball

Repeat the circuit three times, resting for three minutes between reps.
and arms at your sides.

Jump up, taking your legs and arms
out to form a star.

Bring your arms and legs back in as
you land. Repeat 20 times.
PRESS-UPS
V
Target: Chest, arms

Lie face down with
push up so your weight is supported on your hands and toes.

Bend your arms to
your hands underneath your shoulders.

Keeping your body
straight by pulling in your stomach muscles,
lower your chest down. Aim for 10 reps.
LUNGE PRESS
Target: Thighs, bum, shoulders

Stand with your feet
bent at 90, while raising the dumbbells directly above your head.
Push back off your front
shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forwards.
Keeping your core engaged,
foot while lowering the weights back down to the start position.
Alternate between legs,
take a big step forward with your right leg and lunge down until both knees are
aiming for 10 reps on each.
BENT-OVER ROW
Target: Upper back, arms

Stand holding a dumbbell in each hand with palms
facing each other.

Bend your legs slightly and Pull the dumbbells up to
lean forward from your hips. your chest, keeping your elbows high, then lower back down. Aim for 10 reps.
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FITNESS
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DUMBBELL SWING
Target: Thighs, bum, core
YOUR LBD-READY DIET PLAN

SEARCH: LBD
Squat down with your feet
shoulder-width apart, holding a single dumbbell with both hands between your legs.
ZEST.CO.UK
Stand up, swinging the
weight forwards and up to shoulder height. Push from your hips and keep your arms straight throughout.
Reverse the move to return
UPRIGHT ROW
to the start. Aim for 20 reps.
Target: Shoulders, arms

in each hand, palms facing inwards.
Lift the weights up to

Words Joe Warner Main photo: Ben Riggott Art direction Elliott Wilmot Styling Sally-Anne Argyle Hair and make-up Bethany Rich using MAC and LOral Pro Model Ashley at Nevs Workout shoot: Studio 33 Hair and make-up Sophie Higginson Model Fleur at MOT Sports top Manuka Leggings Gap Trainers Adidas
shoulder height, pointing your elbows upwards.

Lower back down to the
start. Aim for 10 reps.
Stand with a dumbbell
SWISS BALL CRUNCH

Target: Core
V
Lie with your back supported on
a Swiss ball, knees bent and both feet flat on the floor.
Use your abs to raise your torso
into a sitting position, then lower back to the start. Aim for 10 reps.
SWISS BALL JACKKNIFE

Target: Core, thighs, arms
Lie flat, holding a Swiss ball
between your feet.

Keeping your legs and arms
straight, raise your feet up to transfer the ball to your hands.

Lower your legs and arms back
down, then pass the ball back to your feet. Aim for 10 reps.
58 zest.co.uk
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fitness
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dame KELLYS fit tips
Get a better body by Christmas

Whether youre planning to party, ski or lie on the beach, Dame Kelly Holmes is here to help
some form of gentle exercise the morning after is just what your body needs to recover! An easy run, swim, cycle or a brisk walk are all good options anything that gets your blood flowing gently. I wouldnt be tempted to punish yourself with a tough workout. Youre likely to be a bit dehydrated and if you push yourself with something high intensity or sweat it out in a Bikram yoga class, you could end up feeling worse.
Im so busy at the moment, I can only spare about half an hour for a workout. Whats better, a quick run or something else? Nicola, 39
KELLY SAYS The key here
isnt what you do, but the intensity you do it at. A run is great, as long as its high intensity and youre really pushing your body. Doing intervals where you alternate between running and jogging over set distances is ideal. When Im short on time, I do a three-mile run one hard mile, one easier, and one really hard one again. Or Ill hit the gym and do a total-body weight circuit using heavier weights than normal. The key when youre short of time is not to take it steady really go for it and youll still get fit and lean fast.
in as you breathe out. Keep holding your muscles in and continue to breathe normally as you exercise. Its quite hard initially, but once youve mastered it, itll engage your core muscles and boost the benefits. Do them every morning and evening before your holiday, holding each move for 3060 seconds until you feel the burn.
Ive got lots of Christmas parties planned. Whats the best morning-afterthe-night-before workout? Sally-Anne, 30
KELLY SAYS Well done
thinks they have to do a million sit-ups, but my advice is to start by cutting down on bread and sugar, avoid eating late at night, drink plenty of water, and focus on moves that target your core, such as planks (search zest.co.uk for how-to). The key to an effective plank is to get your breathing right. As you breathe in, focus on pushing your belly out at the same time, then pull it
KELLY SAYS Everyone
youre going to need on the slopes. Its a good idea to work your body in a similar way to how youll move it when youre skiing, too your feet are fixed into skis, but your knees and hips will be moving at different angles, so try side lunges, backward lunges and sumo squats, making sure you really push and pull your pelvis in and out (search zest.co.uk for the moves). Some classic core moves are useful too theyll help you stay upright!
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Photos Ed Miles, Ben Riggott Stying Sally-Anne Argyle Hair Barbara Comerford Make-up Esther Appiagyei Top New Look Trousers Gwynedds Cuff Dorothy Perkins
Since its got colder, Ive put on a few pounds. Im KELLY SAYS I think everyone how physical skiing can be, going on a beach holiday forgets so the key is to build up strength over Christmas how in your legs before you go. So anything like squats, lunges and leg do I get a at stomach extensions are perfect because fast? Gemma, 28 theyll work all the key muscles
Im going skiing for the rst time this winter. Any tips on how I can get snow t? Raj, 32
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FITNESS NEWS
MOTIVATION SECRET
Seeing the colour green during a workout keeps you spurred on and makes it more enjoyable, say researchers at the University of Essex. Theyre not sure why, but this doesnt just apply to working out in the park - even wearing green kit can have the same effect.
Workout maths
Double Olympic gold medallist and Zests fitness expert @damekelly holmes
I always do gym classes at this time of year, but I dont feel as if Im pushing myself enough. Any good tips? Jo, 34
KELLY SAYS Doing a range of
different classes is a great idea, as the same thing week-in-week-out can soon become monotonous and that will slow your progress. But just because youre not training for something specific
doesnt mean you cant set yourself goals to progress within your workouts. For example, when youre in your Spinning class, use a harder setting, or opt for heavier weights in your toning classes. Make a note of them in your diary so you can track your progress and ensure you keep building on it with every session. Or shake things up a bit by doing one class, such as Body Pump, then following it with something completely different, such as Spinning, straight after to challenge your body in completely different ways.
doctors in the us found walking is as good for your heart, cholesterol and blood-sugar levels as running as long as you burn the same number of cals. so Thats a 30-min brisk walk or a 10-min run
45%
is how much more time women exercised for when they worked out alongside a virtual partner, claim US researchers. Try it out for yourself with the Run With Us virtual jogging buddy
EXPRESS
Almonds + watermelon juice = sore-muscle-reducing snack
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ZZZXVDSURFRXN
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Style
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Sweat and rain resistant

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5 14.9 ves Glo e mat e Ulti anc m r o Perf
what were wearing
RUNNING
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Zests Katie reveals her cold-weather running staples
ings legg ony Sauc 60
Compiled by Charlotte Kewley Photo Elizabeth Wood See Directory for stockists
KATIES HALFMARATHON TRAINING BLOG
EXTRA
ZEST.CO.UK
SEARCH: KATIE TEEHAN
10 ner run e r o n i F arm 99 G 99.
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ter swea ap 95 G 29.
Tracks distance, pace and calories

210 le 1 dvil a e l oes il sh tra w e 99 N 99. e c an Bal
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YOUR ENERGY!
We all know working out energises you better than an espresso, but at this gloomy time of year, who couldnt do with supersizing the benefits? Heres how to double your feel-good lift
PHOTOGRAPH JAMIE GRAY
JUMP START
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MAKE A SPEED DATE WITH A ROPE
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fitness
The longer you spend working out, the better the energy pay-off, right? Actually, recent research shows quick bursts of cardio deliver the best vitality lift, with skipping for just 15-20 minutes the most effective energiser. Skipping strongly stimulates your calf muscles, says PT Michael Rook. The calves act like a second heart, which means working them gets your blood pumping quickly, wakes up your whole body and leaves you with a huge energy high in just a few minutes.
POWER UP YOUR PLAYLIST
3
Words Elin Tough, Lucy Fry Photos Jamie Gray, Shutterstock Styling Charlotte Kewley Hair and make-up Andriani Vasiliou at Stella Creative Artists Model Hannah Janes at Next Yellow top Casall Grey top (just seen) Champion Leggings Bodyism Skipping rope Adidas at John Lewis
DO A GREEN WORKOUT
Cycling and running are great workouts, but theyre even better when done outside the gym. A study in the Journal Of Environmental Psychology found just 20 minutes of alfresco exercise was enough for subjects to report higher energy levels than gym-goers. Sunlight helps to lower energy-sapping, stressinducing cortisol, says PT Joanna Ebsworth (jo2go.co.uk). And because you cant control the terrain or climate, your muscles have to work harder, firing them up more so blood pumps faster through your system.
THE ENERGY EQUATION
Cranking up the beats on our iPods always inspires us to lace up our trainers and get going, but new research has discovered it does more than just motivate. In fact, a report published in The Online Journal Of Sport Psychology found that listening to your favourite bangin tunes while you exercise is one of the most effective ways to enhance your mood, reduce tension (a classic buzz-sapper) and make you feel more alert post-workout, too. This ones a bit of a mind trick, explains Zests psychologist and life coach Emma Kenny. Loud music essentially makes you feel more awake, which energises you both during and after your workout. Stick to high-tempo, feelgood tracks, which will make your body work harder by tricking your brain into thinking the exercise feels easier.
Skipping rope
WEIGH UP THE BENEFITS
iPod
Weve said it once and well say it again: stretching is essential and not just because it means youll still be able to walk down the stairs tomorrow. Studies have shown it reduces fatigue and increases post-workout energy, as relaxed muscles require far less effort to move than tight ones. Plus, stretching increases the flow of blood and oxygen around your body, which ups your overall vitality levels. One of the easiest energy boosters we know.
STRETCH IT OUT
outdoors
20 mins
stretching
=
A super-quick energy boost
Cardio sweat-fests always leave you zapped? Try 20 minutes of weights instead, as studies have found it boosts your energy and motivation better than an hour of cardio. Long sessions of aerobic exercise, like Spinning classes, put your body under more stress and use up more of its energy stores than lifting weights, says Pete Collins, a former Royal Navy physical trainer (petecollinsfitness.com). Cardio exercise breaks down the energy in your muscles and produces lactic acid, and this acidic environment causes your muscles to tire quickly. Weight training produces less acid, allowing your muscles to quickly rebuild themselves and their energy stores after your workout. And if its your mental energy thats in need of a boost? Hit the mat for a yoga class. A recent study in the Journal Of Physical Activity And Health found subjects felt far more focused and were better able to complete mental tasks after 20 minutes of Hatha yoga than after the same time spent jogging.
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The HIGH-VIS BRA TOP

This workout staple just got a new season cool-over with neon panels. Layer with arm warmers and pretty, sheer sweaters.
Bra top 105, Charli Cohen Sweater (around waist) 22, American Apparel Shorts 22, Adidas Cap 16, Topshop Arm warmers 50, Miss Matahari
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THE ESSENTIAL GILET
Huge news for A/W13, retro body warmers are a fashion-forward way to stay warm from winter through to spring.
Gilet 70, Nike Top 49, Striders Edge
Give your fit kit an instant update with these season-savvy buys
PHOTOGRAPHS JAMIE GRAY STYLING CHARLOTTE KEWLEY
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THE PANELLED VEST

Cut-outs and perforated panels are the details to rock right now. This unique vest nails both.
Vest 65; jacket 140; shorts 50; leggings 80; trainers 120; gloves 20; all Adidas by Stella McCartney
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The SPORTSLUXE JACKET
A scene-stealing cover-up thats as hot with skinny jeans as it is with workout wear.
Jacket 320; leggings 165; both Lucas Hugh Sports bra 40, Bodyism Trainers 90, Ash at The Outnet
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The GRAPHIC WINDBREAKER
Defy grey skies with a shot of vibrant colour and ber-cool prints.
Jacket 100, Puma by Hussein Chalayan Playsuit 110, Miss Matahari
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The LAYERING LEGGINGS

Be bold by layering bright leggings and shorts. Add statement trainers for extra style points.
Shorts 18, Puma at Asos Running tights 30, Puma at Sweatshop Hoodie 70, Sweaty Betty Trainers 70, Saucony Hair and make-up Andriani Vasiliou at Stella Creative Artists using Bumble and Bumble and Chanel Le Weekend and Christmas Collection 2013 Model Sophie Harries at Elite With thanks to Chewton Glen (chewtonglen.com)
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See Directory for stockists
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WE STAYED
At the five-star Chewton Glen, with 70 bedrooms and suites from 325 per night. Relax in the spa, hit the golf course or, like us, grab a mountain bike and explore the New Forest.
style
NOT ALL WORK

Team Zest shot for four days then hit the gorgeous New Milton beach to soak up the sun (and sample the local ice creams).
V
Words Charlotte Kewley Photos Jamie Gray, Elliott Wilmot See Directory for stockists
WINTERS MOST WANTED

e were after a quintessentially British location for our Winters most wanted fashion shoot, and Chewton Glen Hotel and Spa in the New Forest, Hampshire, was spot on. With a late-season heat wave, the weather couldnt have been better although model Sophie might have disagreed as she sweltered in winter gear. Photo shoots always attract a lot of attention and this one was no exception only this time our audience was made up of wild ponies, who showed a surprising interest in this seasons fashion
BEHIND THE SCENES
chanel le blush Creme de chanel 27
Make-up
Bumble and bumble Prep spray 16
MUSTS
Chanel Vitalumiere Fluid 34
UP IN THE AIR
Chewton Glen also has 12 amazing treehouse suites from 700 per night. Floating rooms of pure luxury, they come with panoramic views of the forest, outdoor hot tubs and daily breakfast hamper deliveries.
Kiehls creme de corps 27
Elizabeth Arden limited edition iconic Eight hour cream 20
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Beauty
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Look as good as you feel
Shoot FROM
I
Words Sarah-Jane Corfield-Smith Photo Folio-id See Directory for stockist
f ever there was a time to turn your back on fail-safe nude lips, its now. Not only does going bright add allure under the mistletoe, but a recent LOral survey also found 75% of women feel more confident with an attention-grabbing pout colour. Weve packed our clutch bags with Dolce & Gabbana Sicilian Jewel Lipstick, 27. The opulent shades are inspired by gemstones, with coordinating jewels adorning the luxe packaging (well be rocking Ruby at the Zest Christmas party). Its love.
THE LIP
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beauty
They adorn our dressing tables and make us smell nice, but is there a more emotional side to perfume?
PERFUME change your MOOD?

Scent evokes powerful memories, but does it affect us on a deeper level? Sarah-Jane Corfield-Smith investigates the true power of fragrance
PHOTOGRAPHS GEORGE LEE AT PIXELEYES
Can a
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ve always been mesmerised by the magic of perfume, for magic is what it is. Perfumers conjure a spell that can make you fall in love in just one sniff. But what is it about scent that appeals to one person and alienates another? One theory is that our temporal lobe the part of the brain that develops our sense of smell links scents to memories. To test this, I set up an experiment, selecting four new fragrances and wearing each for a week. I kept a diary of the memories and emotions each fragrance evoked, then beauty botanist Jennifer Hirsch told me what feelings the notes in each perfume are thought to encourage. Join me on my olfactory journey to discover the emotion-enriching power perfume really has
Week 1
HAPPINESS BOTTLED
Jo Loves No 42 The Flower Shop, 45 for 30ml, a fragrant floral with a blend of peonies, freesia, jasmine, iris and green leaves.
rom the first spritz, this perfume made me happy. Not a low-key, Im-having-a-good-day happy, but a my-face-hurts-from-smiling-so-much happy. It took a while to understand why because I dont normally like floral scents. And this is full-on floral. Jo Malone, the creator of the fragrance, drew on her teenage memories of working as a trainee florist J
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beauty
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and set out to bottle them. As much as I love flower shops, I dont want to smell like one, so I couldnt understand why half my brain was saying, This isnt for you, and the other half was making me unequivocally joyous. After a few days, I call Jennifer. Floral notes are known to be powerful inducers of happy thoughts, she explains. Smelling like your favourite flower is to take on all the positive associations with it. It was only when I was looking at my wedding pictures later, which I dont do often (did the perfume inspire that?) that the association clicked into place; No 42 The Flower Shop smelt just like my wedding bouquet. Sniffing it reminded me of standing next to my husband outside St Brides church in London in the summer of 2012, being showered in confetti by all our guests, with a light breeze wafting the scent of my bouquet and his matching buttonhole all around us. And with that came the emotion I felt right at that moment and have felt ever since; love, love, love. Fast-forward a year and a half, and the week I wore this perfume was a stressful one there were work and family dramas galore but every time I got a whiff of the scent, miraculously the panic subsided and my body was taken over 80 zest.co.uk
with a contrasting emotion of full-to-bursting love. For me, this is a fragrance that can make a bad day brilliant. So although the scent doesnt suit me, Im never going to be without it. One day I want to be able to show any future children our wedding photos, spray this into the air, and tell them this is what Mummy and Daddys big day smelt like.
Week 2
FULL OF EMOTION
Guerlain Shalimar Ode la Vanille EDP, 67 for 50ml, a classic gourmand oriental with Mexican vanilla and iris in the mix.
irst, I have to admit something quite shocking for a beauty editor: I have never smelt the original Shalimar. I had no idea how this new version of the classic would affect me, but boy, did it affect me. The first time I sprayed it onto my skin, I cried. If ever I needed proof that a perfume can change your mood, this was it. I knew exactly why it was making me feel this way. The scent reminded me of two people, who didnt smell
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With every spritz, it was as if my mum was saying, dont worry
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anything like each other but who held similar places in my heart and are no longer here my grandma and my uncle. Neither wore Shalimar. My grandma favoured Elizabeth Arden Red Door while my uncle wore Ralph Lauren Safari. I couldnt understand why this perfume made me think of them until I spoke to Jennifer. Theres a strong vanilla component, which creates memories of childhood, she says. As with the original Shalimar, the star ingredient here is the iris, a powdery note, which reinforces the caring, comforting nature of the ingredients. For me, this makes perfect sense. When I was bored in restaurants on childhood holidays, my uncle would take me off for a secret ice cream, and this perfume reminded me of eating Pear Hlne with him in France. As for my grandma, it was the iris note that brought her to my mind. Its one of those ingredients thats unapologetically powerful. Its elegant and glamorous the perfume of an older lady who has lived a good life, and that was my nana. During my Shalimar week, my best friend had a baby and you cant get a happier event than that. However, this scent made me reminisce about these two people who I miss dearly, so for most of it I felt sad. By the end of the week I was ready to stop wearing it. Beautiful as it is, I can only take Guerlain Shalimar Ode la Vanille in small doses.
beauty
Week 4
CALM AND SECURE

Roberto Cavalli Nero Assoluto EDP, 35 for 30ml, a woody floral scent, which contains notes of black vanilla and ebony wood.
ne of my earliest memories is holding on to my mums legs as a toddler, and breathing in the combination of her leather trousers it was the Eighties after all and her signature scent, Cacharel Anas Anas. The minute I sprayed Nero Assoluto, thats where I was again. This perfume contains vanilla, which reminds us of treats we received in childhood as a reward Memories are made for good behaviour or to comfort of this (clockwise us, explains Jennifer. However, from left): SJ with her mum, with alongside the reassuring and familiar husband James, and sweet notes, theres a slightly balsamic-y with her grandma base, with sandalwood, patchouli and musk, which creates a much more grownup, sensual and womanly feeling. I can imagine other people choosing this as their going-out scent, but its a staying-in-wrapped-koala-bear-stylearound-my-mums-leg comforting scent for me. By coincidence, my mum had a major operation during the week I wore this perfume. She was in surgery for the best part of a day, and the only thing that calmed me down wasnt my usual cup of tea or cuddles with my pug, but the reassuring scent of this fragrance. LOccitane Fleur DOr & Acacia EDT, 49 for 75ml, With every spritz it was as if I could hear her say, Dont which contains mimosa, acacia and bergamot to worry, everything will be fine, just as shes said to me a create a musky floral. million times over the years. When I went to visit her the his brought back a memory that was so clear it was like next day, it was fitting that I wore Nero Assoluto and the Id travelled through time. Im six years old and in the first words out of her mouth were, You smell nice, I think South of France. Specifically, Im in Grasse the epicentre of that perfume would suit me. Enough said. perfumery where my mum has dragged my two brothers and me to a perfume factory. I remember climbing out of our car and being overwhelmed by the scent in the air my home town of Watford definitely didnt smell like this. ver the past month Ive learnt perfume is definitely not There were rows of orange trees, fields filled with roses just something that comes in a pretty bottle and makes and lavender, and together they created an incredible you smell good. Your heart and your head are too involved symphony of scent in the air. And its the mimosa similar for that your synapses work to find a memory that links to a white flower note, and which I sniffed for the first time to the scent and conjure up how you felt at that time. in that factory that takes me back to that golden, sparkling Jennifers explanations of why I felt the way I did shows sunshine of a hot French summer circa 1989. that there are certain notes that encourage similar emotions Jennifer isnt surprised by the memory this scent evokes in people, but as our memories are unique there will be a or how sunny I felt during the week I wore it. This is pure point of difference for everyone. And thats a good thing. Mediterranean sunshine in a bottle, thanks to the mimosa, That means theres always room for one more perfume in while bergamot and lemon notes will give you an instant the world. Scent makes you feel something, and whether lift, she says. A very special note combination, it really does that feeling stays with you for the whole day or for just a have the power to make your winter emotions go from dull fleeting second, it has changed your mood. Thats how and dreary to bright and glorious. powerful perfume is. Thats the magic.
Week 3
SPIRITED AWAY
THE VERDICT
See Directory for stockists
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michael MICHAEL KORS DOES MAKE-UP

If you love the Michael Kors look as much as we do (golden skin, glossy hair and those handbags), youll be excited to learn MK now does makeup, too. There are polishes, lipsticks, glosses and bronzers in three styles: Sporty, Sexy and Glam. Were rocking Sporty Bronze Powder in Glow, 34, for a Kors-worthy winter tan.
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beauty
Origins has really thought outside the dry-skin box with Make A Difference Plus Treatment Lotion, 20. Apply it before your moisturiser and the plant extracts boost your natural moisturising factor (NMF) levels, helping prep the skin to better absorb any cream or oil that follows. Clever stuff.
FOUND! Winter wonder
BEAUTY
NEWS
The latest look-good, feel-great treats
SKIN AR SUPERST e silky

love th We not only and subtle smoothness new Benefit shimmer of oil, but also Bathina skin s called Soft adore that it It ard To Get. To Touch H g in tt hi is d an costs 26.50 k. ea sp as we the shelves waiting for? u yo What are
Clever cleansing
The super-smart Merumaya Manual Cleansing Brush, 12.50, has ultra-soft bristles that gently exfoliate your skin as you cleanse, lifting off dirt and making your cleanser go deeper for extra de-clogability. Plus, theres no need for batteries or a plug socket, so its perfectly practical, too.
Words Sarah-Jane Corfield-Smith Photos Camera Press
Treatment of the Month

CUSTOMISE YOUR NAILS INC GEL MANI, FROM 35 (NAILSINC.COM), WITH THE NEW MONOGRAM SERVICE, WHICH LETS YOU ADD LETTERS, NUMBERS, SYMBOLS AND EVEN THE HUMBLE # ON TOP OF YOUR MANICURE FOR AN EXTRA 6.
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beauty
POWER
brighteners
What if we told you that just one product could make your skin look brighter, flawless and up to 12 years younger? Claire Coleman explains why tackling pigmentation, not wrinkles, should be our biggest beauty goal, and reveals the latest buys and expert tips to do just that
PHOTOGRAPH MIKE BLACKETT
The
tarted to notice brownish patches that make your skin look uneven? Yup, us too. According to the latest study by Lancme, melasma, one of the most common types of pigmentation, affects 90% of women with olive or darker skin, appearing on average at the age of 36. And in women with fairer skins, it shows up even earlier. Leading cosmetic dermatologist Dr Sam Bunting regularly sees 30-something women with pigmentation issues in her Harley Street clinic. Melasma is usually the result of changes in hormone levels, which may be natural, caused by taking the Pill or pregnancy, she explains. But there are other reasons your skin may look patchy. Hyperpigmentation is when dark spots arise from sun damage and skin ageing. And unlike sun-related freckles, neither melasma nor hyperpigmentation fades in the winter. Whats causing this unexpected and unwanted discolouration are melanocytes, the little factories that produce melanin (the pigment that makes us tan). When the process works well, we get an even, all-over colour, but sometimes, because of hormonal changes or skin damage, things go awry. Some melanocytes start producing too much melanin, and its not distributed evenly, hence those brownish patches. The worst bit? Theyre even more ageing than wrinkles. Uneven skintone can age you twice as much as the lines around your eyes, says Dr Paul Matts, who headed
up a Procter & Gamble study on pigmentation. In fact, studies have found it can add as much as 12 years to peoples perception of your age.
WHAT WORKS
Thats where the new breed of pigmentation-easing products and treatments comes in. Many contain the type of clever skin-saving ingredients youd have previously found only in top-tier dermatologist buys. The best way to treat pigmentation is with a multipronged approach, says Dr Bunting. Firstly, you want to stop the melanocytes churning out so much melanin. Kojic acid will do this, and youll find it in many creams designed to treat pigmentation, such as La RochePosay Biomedic Pigment Control Concentrated Serum, 29, which also contains glycolic acid to gently smooth the surface of the skin. As well as limiting how much melanin is produced, you also need to prevent it from being transferred to the skins surface. Choose products that contain soy or mulberry extract, says Dr Bunting. Were big fans of No 7 Lift & Luminate Day & Night Serum, 24.95, which contains mulberry and was independently tested by world-leading experts with impressive results. To get rid of the pigmentation thats already reached the skins surface, look for Alpha Hydroxy Acids (AHAs), such as the glycolic acid in La Roche-Posays serum zest.co.uk 87
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TO 3 WAYS PREVENT
PIGMENTATION
Drop the excuses
Whether you want to keep your skin looking clear and youthful or just stop existing pigmentation from getting worse heres your heads up.
or retinol, a form of vitamin A. Find this in SkinMedicas Lytera Skin Brightening Complex, 84.50, which in trials was found to be as effective as a prescription skin-brightening product. Alas, these products arent an overnight x. Youll need to use them every day for several months, but keep at it and youll notice your complexion brightening. And dont forget to wear a high-factor, broad-spectrum sunblock all year round to stop pigmentation in its tracks (see right).
Theres one non-negotiable must-use: sun protection. Pigmentation, regardless of what type you have, can only develop in the presence of UV light, so winters a great time to get it under control as levels of UV are lower. But that doesnt mean skipping sun cream. Yes, even when its cold/rainy/gloomy (delete as appropriate), theres enough UV to cause problems and, as many pigmentation treatments can make skin more sensitive to sun, Dr Bunting recommends a highfactor, broad-spectrum sun cream all year round. I look for a high zinc-oxide content at least 5%, she says. Try SkinCeuticals Sheer Mineral UV Defense SPF 50, 28, which is light enough to wear under make-up.
While there are lots of big hitters to use at home, your other option is to call the professionals. But dont think the best way to tackle melasma is always to blast it with a laser or an acid peel in some cases this could make it worse. Subjecting your skin to excess force could trigger a surge of melanin production, says Dr Bunting. So everything from waxing your top lip to microdermabrasion is out. Instead, if over-the-counter products arent working, talk to a skin doctor about a prescription regime, such as dermatologist favourite Obagi Nu-Derm, which specialises in highly concentrated products for pigmentation (call 01481 736837 to find a practitioner). If its hyperpigmentation caused by sun damage and skin ageing rather than hormone-related melasma thats your problem (ask a dermatologist if youre unsure), there are more options. Chemical peels such as glycolic acid can be very effective for treating this, says Dr Bunting. The Murad AHA Rapid Exfoliator Facial costs from 45 (find a salon at murad.co.uk). Or you could look at Intense Pulsed Light (IPL) treatments, which use light energy to break down pigmentation. The Ellipse IPL System, from 75 per session can get great results (find your nearest clinic at ellipse.com) but its only as good as the practitioner, so do your research. This is especially true if you have dark skin, which is harder to treat as it has more melanin and can darken and scar. For the best result, you need to make sure you find someone who has experience treating your skin type, says Dr Bunting. 88 zest.co.uk
PROFESSIONAL PICK-ME-UPS
2 3
Dr Bunting also suggests layering your sun cream over an antioxidant serum containing vitamin C, such as Kiehls Powerful Strength LineReducing Concentrate, 49. Vitamin C not only helps to treat pigmentation, but has been shown to have a protective effect against UV, so it gives your sun cream a helping hand, she says.
Get clever with vitamin C
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Hair Aaron Carlo for Headmasters using Krastase Make-up Athena Skouvakis at Frank Agency using YSL See Directory for stockists
Those in the know look for an ingredient called silymarin (also known as milk thistle and touted by some as a hangover cure). Its now popping up in skincare such as Aubrey Organics Green Tea And Ginkgo Moisturising Cream, 16.99, and is a clever multi-tasker thats been shown to be effective at both treating melasma and preventing UV damage.
Try the milk thistle trick
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Murad skincare worth 85

Get ready to glow with this anti-ageing skincare set
FREE
Reader offer WorldMags.net
old weather, central heating and Christmas parties taking their toll on your skin? Weve teamed up with Murad whose fans include Nicole Scherzinger and Fearne Cotton to offer Zest readers a Perfecting Duo skincare set worth 85 when you make any purchase at murad.co.uk. The gift includes 30ml Complete Reform, 69, a powerful antiageing serum with glycolic acid to rm and hydrate winter-dry skin and 21ml Perfecting Day Cream, 16, packed with youthboosting antioxidants to help you fake that eight-hours sleep glow. Looking good!
How to claim your free-withany-purchase gift*
Simply log on to murad.co.uk, make a purchase and enter the code ZESTDUO at the checkout.
Terms and conditions *Free Perfecting Duo skincare set applied to any product purchase from murad.co.uk until 8 December 2013. Use code ZESTDUO at checkout. Free gift will be sent with your order via Royal Mail within 28 days of using the code. Murad cannot be held responsible for lost or undelivered packages. Not to be used in conjunction with any other offers. No alternative available. Free gift available only at murad.co.uk while stocks last.
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beauty
HOT NEW MASCARAS

STAR buy
his may sound dramatic (although it doesnt to me), but when you find the perfect mascara, its life changing. Suddenly your lashes arent just insignificant, wispy little hairs, but something with the power to make your eyes look bigger and more striking, framing your face and pulling your whole look together. So, what should The One do? Be effortless to apply, easy to build up (no cakes or clumps, thank you) and not dare run, flake or smudge. And it must, of course, give beautiful volume, drama and length. Here are the latest wonder wands that do just that.
Avon Mega Effects Mascara, 10 Avon has reinvented the mascara wheel with this and it lives up to the hype. The criss-crossed bristles cover each lash and you can adjust the angle of the handle to coat even the hardest-to-reach ones.
Chantecaille Supreme Cils mascara, 45 Pricey? Yes. Life changing? Definitely. Snowflake-like discs grab, curl and coat in one go, and despite being totally waterproof, its easily removed at the end of the day. A smart investment.
SARAH-JANE CORFIELD-SMITH
Acting Beauty Editor
Photos Studio 33, Pixeleyes See Directory for stockists
LOreal Paris False Lash Flutter Midnight Blacks, 10.99 The unique asymmetric brush has bristles that match the way lashes fan along the lashline, for a gorgeous winged effect. Best of all, after three coats there wasnt one clump so you can layer up with confidence. In a word: obsessed.
Bourjois Twist Up The Volume MASCARA, 10.99 This is the magic wand to take you from day to night. The lid cleverly twists to create two brush settings one for long, lovely daytime lashes; the other for a full-on, more dramatic night-time look.
Bobbi Brown Smokey Eye Mascara, 22 I prefer a natural-bristle brush to a plastic one, so I knew this mascara and I were going to get along. It gets in to all the small, fiddly lashes for unrivalled volume and definition, and didnt smudge all day.
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INSPIRING WAYS TO LIVE WELL
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Subscribe to the digital edition of Zest and save up to 20% on the cover price. Update your fitness regime now and get instant access to inspirational tips and advice.
SUBSCRIBE NOW ON THE APPLE NEWSSTAND

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GREAT REASONS TO GET THE DIGITAL EDITION

Now you can enjoy your favourite magazine wherever and whenever you want. With our digital editions for iPad and iPhone, you can stay upto date even when you are on the move! Get digital today and benefit from:
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DIGITAL EDITION
Searchable content across all your downloaded issues Your choice of viewingmode to make reading as easy as possible Instant access to the latest issue even when youre away from home Interactive content with live links to websites, emails and phone numbers
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Nutrition
SUPER DRINK
Move over coconut water aloe vera juice is the health drink du jour. Not to be confused with the gel you slather on sunstressed skin, aloe vera juice is packed with vits and minerals. Dilute with water or fruit juice and itll calm a party-ravaged digestive system, relieve postworkout aches, and boost your immune system, too the perfect winter drink! We like Aloe Vera Juice Drink (6.69, hollandandbarrett.co.uk).
Make the most of every bite WorldMags.net
The new winter
Words Taylor Anderson Photo Getty Images
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FEEL-GOOD
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festive feast
Tuck into turkey and pile your plate high with mince pies tis the season to say yes! With our smart rules, you can eat more and still skip the bloated feeling this Christmas
PHOTOGRAPHS BILL KINGSTON FOOD STYLING MAUD EDEN PROP STYLING TAMSIN WESTON
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Nutrition
Rule 1 SEPARATE YOUR STUFFING

If you put stuffing inside the turkey, itll just absorb the meats fat. Instead, pack the bird with garlic, lemon and herbs for flavour and cook the stuffing separately. Want to cut fat? Choose a chestnut- or fruit-based recipe over sausage meat youll also save around 100 cals per portion. 50ml sweet white wine 100g finely chopped chestnuts Handful of thyme 3tbsp truffle oil 85g wholemeal breadcrumbs
METHOD
Heat a quarter of the butter and fry the shallot until soft. Add the mushrooms and fry for 5 mins. Add the wine, chestnuts and thyme, and cook for 10 mins. Drizzle with the oil and leave to cool. Add the rest of the butter and breadcrumbs and put in the oven for 20 mins.
SERVES 6 50g butter 1 shallot 200g finely chopped mushrooms
LUXE CHESTNUT STUFFING
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Rule 2 ROAST SMARTER SPUDS
Cut your roasties into big pieces, so theres less surface area to absorb fat. And dont bathe them in oil; just lightly brush a little over them instead this will give you deliciously crispy potatoes, but with a far lower fat and calorie count. And throw in some chunks of carrot, beetroot and parsnip for an added health and flavour kick.
Rule 3 SLIM YOUR SAUCE

Gravy neednt douse your meal in extra cals. Try one of these three healthy tricks and you can pour to your hearts content:
SKIM IT
Once your turkeys cooked, angle the roasting tin so the juices gather in one corner. Skim off the floating fat then collect the rest of the juice for your gravy.
CHILL IT
Pop the meat juices in the fridge until fully chilled. The cold will cause any remaining fat to harden and rise to the top so you can easily skim it off.
ICE IT
No time for chilling? Drop a couple of ice cubes into the gravy pan. Fat will solidify around them, making it supereasy to spot and spoon out.
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WorldMags.net 4 e Rul GET CHEESEBOARD CLEVER

SWAP FOR
nutrition
Cream crackers
Oatcakes
Its close, but oatcakes are marginally lower in fat and higher in fibre, which will keep you full for longer.
SWAP
FOR
Cheddar
Stilton
Rule 5 MAKE SPROUTS A STAR PLAYER

Forget over-boiled and mushy, weve got three tasty ways to make this nutritional powerhouse everyones favourite side dish:
ALL SERVE 4-6
Similar fat and cals, but the super-strong flavour of blue cheese means youll be satisfied with a smaller portion.
CREAMED SPROUTS WITH NUTMEG

Youll need 450g trimmed fresh sprouts, knob of butter, 100ml 0%-fat Greek yoghurt, 1tsp grated nutmeg, small bunch chopped parsley. 1 Boil the sprouts for 8 mins until just cooked. Drain and tip into a food processor. 2 Add the butter, yoghurt, nutmeg and of the parsley and season. Blitz until semi-smooth. 3 Sprinkle with the remaining parsley and a good grind of black pepper.
SWAP
FOR
Cream cheese
Camembert
ROASTED SPROUTS WITH THYME

While both are high-fat, Camembert is a far richer source of calcium than cream cheese, which has very little. SWAP FOR Youll need 450g trimmed, halved fresh sprouts, 1tbsp olive oil, 2 sliced garlic cloves, small bunch thyme. 1 Heat the oven to 190C/gas mark 5. Mix all the ingredients and put in a large roasting tin. 2 Roast for 20-25 mins or until tender and browned, tossing halfway through.
Fruity cheese
Grapes, figs and pear
SAGE AND SHALLOT SPROUTS

Youll need 1tbsp rapeseed oil, 4 peeled and finely sliced banana shallots, 450g fresh sprouts (bases trimmed so they separate into leaves), 8 large finely sliced sage leaves. 1 Heat the oil and stir-fry the shallots for 4-5 mins. Add the sprouts and sage and season. 2 Stir-fry for another 5-8 mins until the leaves are cooked but still have a little bite.
Youll cut out a lot of fat, plus having your fruit with cheese neutralises acids to protect your teeth.
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Rule 6
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EMBRACE LEFTOVERS!
Turkey curry? Bore off! Liven up your leftovers and serve this pulledturkey bap instead. Its as good for you as it is delicious. Enjoy!
AVOCADO TOMATO AND CHILLI CHUTNEY

Adds a fiery kick and revs up your metabolism to help burn off Xmas excess. Win-win! A fantastic source of good fats that help keep your brain, heart and skin healthy. Plus its deliciously smooth, creamy texture means you wont miss the mayo.
TOMATO
Stuffed full of cancer-fighting lycopene, plus its inflammationfighting properties will help sniffleproof your winter.
SLICED APPLE
Lends a crisp sweetness, plus apples are jampacked with vitamin C, which bolsters your bug-fighting abilities.
PULLED TURKEY
Your leftover roast bird is brimming with healthy protein. Plus its rich in immunity-supporting selenium and B vits for energy. Use white meat rather than brown, as its lower in fat.
SPINACH
Were hard-pressed to name a nutrient spinach doesnt contain, but its particularly rich in iron, vits A and C and folic acid, benefiting everything from your heart and bones to energy levels.
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Rule 7 MAKE OVER YOUR MINCE PIES

Simple recipe tweaks make these traditional treats much lighter and healthier. Which is lucky, because lets face it, whos going to stop at just one?
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nutrition
Slash the fat

By making mince tarts, not pies. Rather than enclosing them with a pastry lid, leave open and simply sprinkle with some sliced almonds, then bake.
Cheat a sweet hit

By bulking up your pie filling with apple. In a mixing bowl, combine the mincemeat with coarsely grated dessert apple and a little orange zest. Youll still get a sweet, jammy hit but with less added sugar and more nutrient-rich fruit.
Beat the bloat

By switching pastries. Use four to five layers of filo rather than much heavier shortcrust. Line your pie tins with squares of filo, fill with mincemeat then fold the excess filo over the top. Seal with a little butter and a dusting of icing sugar.
ZEST.CO.UK
SEARCH: PUDDING
HEALTHY CHRISTMAS PUDDING
EXTRA
Words Elin Tough, Laura Potter, Alison Clarkson, Joanna Ebsworth Photos Alamy Art direction Elizabeth Wood
Rule 8
BE SWEET-TIN-SAVVY
y t h g u a N
Vanilla Fudge 49 CALORIES, 2G FAT
The worst for your waist thanks to the high fat and calories plus theres more than a teaspoon of sugar in each.
Better
Milk Chocolate Hazelnut 48 CALORIES, 2.6G FAT
High-fat, but its mostly the heart-healthy kind from the hazelnut, which also provides anti-ageing vitamin E.
Best
Toffee Penny 28 CALS, 1.1G FAT
The top choice for slimmers one sweet contains roughly the same number of calories as a satsuma!
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homemade homemade Hassle-free Hassle-free
Giving handmade foodie gifts is seriously on-trend (and, lets face it, budget-savvy), but it can feel like a right faff. So give three whoops for fashionable French glassware brand Le Parfait, which has just launched a super-easy starter kit (19.99, leparfait.co.uk) for making treats including fruit-packed preserves and veg-loaded pickles. Bring on the healthy gourmet gifting!
nutrition
MATCHA
IS THE NEW GREEN

e Matcha th on a te st ie health cked pa is the block and ts an id with antiox g in uc ed the stress-r . ne ni thea amino acid l, Whole Vivid (1.85 Organic) et Foods, Plan illed is the first ch with it. drink made ger and Try Lime, Gin ve at first Honey for lo itten! sip. Were sm
NEWS
BODY BOOST IN A BAR
For a yummy yet bernutritional choccie its got to be New iQ Superfood Chocolate (2.99, iqchoc. com). made with Peruvian cocoa beans and coconut blossom nectar, its rammed with antioxidants, potassium and magnesium. Sweet!
FOOD
The latest gastro treats and good-for-you eats
FREE-FROM FEAST
Super-chef Laura Pope has created an app stuffed with free-from Christmas recipes. All are glutenfree and oodles of them dodge sugar and dairy too. Download Gluten Free Me (iTunes, free).
SOBER SIPS
V V
Off the sauce or just want to take it a little easier this Christmas? Were raising a glass to some seriously appealing non-alcoholic drinks hitting the shelves. There are two new Shloer Celebration bottles, a white bubbly and a pink fizz (2.99, Tesco); as well as Zeo, in an exclusive, mulled Christmas version called Tingle Bells (1.49, ocado.com). Deprived, us? No way!
Words Rebecca Seal Photos Pixeleyes, Getty Images
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The 14 foods
Watercress A mega-combo of vitamin A, folate and glucosinolates three immunityboosting amigos that are responsible for switching on your cells defences.
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Feeling the flu fear? Stock up on these immunity-boosting ingredients

PHOTOGRAPHS GEORGE LEE AT PIXELEYES
YOU MUST EAT

Avocado Eat these for a dose of antioxidant vitamin E, plus infection-fighting glutathione. Brazil nuts A top source of virusthwarting selenium, plus vitamin B6 to help your body fight off bugs.
mushrooms Bursting with B vits, which help your body make bug-battling antibodies.
Canned sardines A smorgasbord of anti-sniffle nutrients, including zinc, B vitamins, iron, selenium and vitamin D. Carrots King of vitamin A, a goody that keeps your virus barriers up and fighting.
blueberries, Blackberries or blackcurrants All jam-packed with inflammation-fighting, immunity-boosting, purple anthocyanin antioxidants.
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nutrition
RIGHT NOW
and follow our 48-hour plan at the first sign of a sniffle
Red and orange peppers Did you know these beauties contain more vitamin C than oranges? You do now.
ut away those tissues, you wont be needing them. Or the trusty fizzy orange tablets and the expensive herbal remedies. We have a much better way for you to fight the bugs and nasties this season. Your diet is the most powerful natural weapon against flu and colds, says nutritionist Angela Dowden. Many of us automatically reach for supplements when a cold is going around the office, but the latest research has found that healthy foods are far more beneficial. They contain a unique blend of nutrients that are incredibly effective
Curly kale No wonder all the celebs are raving about it this is a vitamin A, C, E and folate fest of green goodness. Red onions White onions are good, but these are even higher in cold-fighting anti-inflammatories.
Eggs Protein-rich and an all-round nutrient powerhouse, theyre full of vitamin D, which the latest research on immunity cant stop singing about.
Spinach Cashews A few of these and youll max your zinc levels, which revs up immune cells to function at their best. Super greens dont get much better think infection-fighting ingredients galore, including vitamins A, C and E, folate and iron.
Turkey breast Stuffed with vitamins B2 and B6 essential for making defensive antibodies, plus lean protein, the building blocks of immune cells.
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at keeping our bodys defences working in a way that pills simply cant replicate. In the future, well increasingly be eating our way to a better immunity. The top foods to eat? Well, the ones right here, all of which have a whole heap of research backing up their serious lurgy-fighting credentials. Best of all, theres no what-the-hell-do-I-do-with-them? dilemma because below we have a 48-hour plan with recipes designed to make the most of their immunityboosting goodness. After all, you dont want to spend your evenings under the duvet with a box set and a box of tissues when youd rather be out partying. Time to eat your way healthy...
YOUR DIET IS YOUR MOST POWERFUL WEAPON AGAINST FLU AND COLDS
Your 48-HOUR PLAN

Day S
Breakfast
BLUEBERRY AND CASHEW SMOOTHIE
Whizz 100g blueberries with 75ml skimmed milk or almond milk, 75ml orange juice, 25g spinach leaves and 10g natural cashew nuts. Add a dash of lime juice to taste. there is a crust on the underside (about 2-3 mins). Flip and slide back into the frying pan, crust-side up. Cook until both sides are browned. Serve with a spinach and watercress salad.
Snack
HONEY AND NUT YOGHURT
Natural yoghurt topped with finely chopped Brazil nuts and a drizzle of honey to sweeten.
Lunch
PEPPER FRITTATA
Chop 1-2 red peppers into strips and stirfry in a dash of olive oil until very soft. Add 1 crushed garlic clove and stir-fry for a minute or two more, then remove from the hob. Meanwhile, beat 2-3 eggs in a bowl and season with pepper. Return the frying pan to the heat, and pour in the egg mixture with a drop more olive oil. Cook, stirring occasionally with a spatula until
LENTIL AND KALE WARM SALAD

Lightly saut a handful of finely chopped red onion in oil. When softened, add 90g lentils, stir briefly to coat them, then add 225ml vegetable bouillon, 1 chopped carrot and a bay leaf. Simmer until the lentils are softened and the water absorbed (around 25 mins). When cooked, add a head of stirfried kale and 1 crushed garlic clove. Leave to cool for a few mins before adding a simple mustard, vinegar and oil dressing.
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Words Angela Dowden Food styling Kate Blinman Photos Studio 33
Dinner
Day 2
Breakfast
EGGS AND MUSHROOMS
Poach two eggs and serve with a generous amount of stirfried mushrooms.
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nutrition
48-HOUR PLAN SHOPPING LIST

2-3 red or orange peppers 6 free-range eggs
Lunch
SARDINES WITH AVOCADO
Small pack of readychopped turkey Punnet of mushrooms 1 large red onion Punnet of blueberries and blackberries Bag of kale Small bags of natural cashews and Brazil nuts Bag of spinach Bag of watercress 1 large avocado 2 carrots 1 tin of sardines 1 loaf olive bread Olive oil Skimmed milk Orange juice Lemons and limes Garlic Lentils Vegetable bouillon Mustard, vinegar, pepper Brown rice Tinned tomatoes Yoghurt Honey Houmous or salsa Bay leaf Chilli flakes
Grill one tin of sardines on two small slices of lightly toasted olive bread (or any other bread you have to hand). Serve topped with avocado slivers, a generous squeeze of lemon juice and a big handful of watercress.
Snack
SALSA N STICKS
Carrot and pepper sticks dipped in houmous or salsa.
Dinner
TURKEY AND PEPPER PILAF
Saut a handful of chopped red onion and sliced red peppers with 1 crushed garlic clove, 100g thinly chopped, raw turkey and chilli flakes for 3-4 mins until the meat is browned and onion softened. Add 50g brown basmati rice, half a tin of tomatoes and 200ml vegetable bouillon stock. Cook for 10-15 mins, until the turkey and rice are cooked, adding more water if necessary. Before serving wilt through some spinach and season. VEGGIE TIP Use Quorn instead of turkey but dont add it until the end; just warm through with the spinach. Or substitute with tinned chickpeas.
ZEST.CO.UK
SEARCH: ALTERNATIVE
10 BEST ALTERNATIVE COLD CURES
BONUS
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MINIBREAKS AND DAYS OUT

Treat yourself to a gourmet meal or luxury break away with up to 54% off
axed out your credit card on Christmas shopping? Dont worry, weve teamed up with Travelzoo Deal Experts to offer you amazing discounts on restaurants, hotels, spas and theatre trips. Whether you fancy a day at Cornwall Hotel Spa & Estate (49, saving 54%), dinner for two at One Twenty One Two restaurant in London (69, saving 54%) or a night at Windermeres fivestar Howbeck Hotel (129, saving 37%), there are hundreds of deals to choose from, so get booking now.
Save on
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Terms and conditions Offers are subject to availability. The offers promoted on this page are for example purposes only. Any deals bought through topbreaks.com/ zestd13 will have individual terms and conditions, which will be highlighted upon purchase. For the full terms and conditions of Travelzoo Local Deals, visit travelzoo. com/uk/local-deals/terms-of-sale/
Enjoy a minibreak or a meal in a top restaurant
Cornwall Hotel Spa & Estate
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WorldMags.net food focus with Lyndsey
nutrition
Should you go G-free?

Zests nutritionist Lyndsey Heffernan answers your questions about gluten
keep reading that Q Icutting out gluten
can boost your health and energy, and help you lose weight. Whats the truth behind this? Samantha, 33
you want, but totally eliminating gluten from your diet could cause headaches, low energy and vitamin deficiencies if you dont get professional advice first.
Photo Ed Miles Styling Sally-Anne Argyle Hair and make-up Carolyn Wren Top Red Herring at Debenhams Trousers Marks & Spencer Necklace Freedom at Topshop
To the ever-growing list of fashionable nutritional no-nos, theres a new so-called dietary bad boy: gluten. Certainly for suffers of the autoimmune disorder coeliac disease, cutting Firstly, try not to panic! Cutting out out the protein found in wheat, gluten does mean removing barley and rye is far from a fad. If wheat, barley and rye from your they dont, they can suffer health diet, but there are still plenty of problems such as diarrhoea, things you can eat: rice, fruit, veg, bloating and abdominal pain. They meat, fish, eggs and pulses, or also have an increased risk of naturally gluten-free whole grains osteoporosis, bowel cancer and like buckwheat, quinoa and millet. fertility problems because of the There are lots of brilliant glutendamage gluten does to their gut. free foods available, including However, if you dont have breads, cakes and pastas coeliac disease, theres no just be aware that as need to cut it out. Firstly, theyre naturally more its not easy to do dense than the gluten is found in all DELICIOUS FREE-FROM regular versions, sorts of food from RECIPES some brands use breads and cereals to extra sugar or fat to salad dressings, where bind them, so watch its used as an additive. SEARCH: your portion sizes. Theres lots of fauxFREE-FROM If youre worried science saying gluten youll miss out on causes weight gain, but this nutrients, ask your doctor for a isnt proven. Any initial weight loss blood test. This will show whether is likely to be just because youre you need prescribed supplements eating less. Of course, you can eat such as iron and calcium. Also ask gluten-free cakes and brownies if
Ive just been diagnosed with coeliac disease, but Im daunted by the idea of giving up gluten. Whats your advice? Mary, 28
Lyndsey Heffernan Zests Chief Sub Editor and qualified nutritionist
your GP to refer you to a dietician, or try freelancedietitians.org.
often feel tired and Q Ibloated after eating
gluten-rich foods. Should I give it up? Amy, 30
EXTRA
ZEST.CO.UK
Stop right there! If you think you have issues with gluten, you must never just go on an unsupervised gluten-free diet as you risk masking the signs of coeliac disease something that can develop at any age without any specific trigger. Ask your GP for a blood test and remember, gluten must be present in your diet for the test to be effective. If its positive, youll have an intestinal biopsy and if this shows you have coeliac disease, youll be given advice on how to eliminate gluten from your diet.
EXPRESS
Brown rice + chicken breast + steamed asparagus = PMS-reducing dinner
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, , E E K K A A B B , , T AT EA E
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WORK OUT WORK OUT
Model-turned-chef Lorraine Pascale, 40, is fit, toned and healthy, despite spending her days baking incredible cakes. She reveals her secrets for having your lemon drizzle and eating it
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s a healthy size 10, its incredibly important to me to live a balanced lifestyle, not only to look good, but to feel good, too. When I was modelling, I was a size eight and worked with some of the biggest names in fashion from Galliano to Lagerfeld but its only since becoming a chef that everyone has started asking me how I stay slim. After my first book,
Baking Made Easy (HarperCollins, 20), people would tell me they loved my recipes so much they were putting on weight! Thats when I decided to write A Lighter Way To Bake (HarperCollins, 20) full of my healthy tricks; I want everyone to be able to enjoy a good cake without feeling guilty. I think theres an assumption I demolish every last crumb of everything I make on TV and in my books, but its all about moderation. I used to be J
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Who said eating healthily means you cant have cupcakes? Feast your eyes on these deliciously delectable morsels.
RECIPES
Skinny caffe latte butterfly cakes

150g self-raising
flour 1tsp baking powder 1tsp vanilla extract 2tbsp instant coffee granules Icing sugar, for dusting FOR THE FROSTING frache sugar
1 2
MAKES 12
75g soft unsalted
FOR THE SPONGE
butter 100g caster sugar 2 eggs 1 egg white 2tbsp low-fat Greek yoghurt
200g low-fat crme 50g sifted icing 1tbsp Baileys Irish

cream liqueur
Boxings the perfect way to blast stress
Preheat the oven to 180C/gas mark 4. Line a 12-hole muffin tin with paper muffin cases. Beat the butter and sugar until combined. Add the eggs, egg white and Greek yoghurt itll start to look curdled, but keep beating it for a moment or two, and then add the flour, baking powder and vanilla extract. Blend the coffee granules with 1tbsp hot water and add to the mix. Stir everything until combined. Divide the mixture among the 12 cases. Bake in the oven for 2025 mins or until a skewer inserted into the centre of a cupcake comes out clean and they feel springy to the touch. Leave to cool in the tray. Meanwhile, make the frosting. Mix together the crme frache, icing sugar and Irish cream liqueur, stirring as little as possible. Cover and pop in the fridge. Once the cupcakes are cool, slice the top off each cake and cut the pieces in half down the centre to make two wings. Put a dollop of the frosting on top of each cake, then stick the two wings into the frosting of each one. Dust with icing sugar and serve.
4 5
To me, healthy eating is all about balance a bit of salad, a bit of cake
Skinny blueberry and ginger muffins. They smell and taste divine
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recipes
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If the spice is right, any dish tastes amazing!
called Hollow Legs because I never put on weight, but thats changed as Ive got older and Ive realised its not just fat that makes the needle on the scales go up, but sugar. It fills you with energy, then makes you crash and want more. I didnt want to use substitutes like agave nectar and stevia in my baking, because although theyre lower in calories, your body is still getting something sweet so it reacts in the same way. So I use small amounts of regular sugar and combine it with things like parsnip, which sweeten naturally. Its been a massive challenge it took 11 attempts to make my better-for-you Victoria sponge but Im so glad I kept going. I pair these healthy bakes with lower-carb, high-protein meals and regular workouts. Breakfast is porridge, I snack on cashew nuts and Im addicted to cherry tomatoes! Plus, Ive made a brilliant discovery: weight training. Lots of women are scared of getting bulky but you dont you burn more fat and your body becomes really toned. I lift weights or box three or four times a week so I can eat to my hearts content who doesnt want that?
Parsnip and pecan traybake with stem ginger frosting

A drum roll played inside my head one Sunday over lunch and I thought, Parsnips, in a cake would I? Should I? Well, I did, and you know what? Its gone and knocked the carrot right off its perch! This recipe has much less saturated fat than traditional traybakes, half the sugar and more fibre thanks to the wholemeal flour.
Serves 8 (or 16 smaller bitesized squares)

FOR THE SPONGE
Spraying oil 225g peeled and grated parsnips

(about 3 medium parsnips) 200g wholemeal flour or wholemeal spelt flour 100g soft dark sugar
FOR THE FROSTING 200g low-fat cream cheese 4tbsp sifted icing sugar 2 knobs stem ginger, chopped 1tsp vanilla extract
Preheat the oven to 180C/gas mark 4. Spray a little oil into a 20cm2 baking tin and line it with baking parchment. Make sure
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As told to Laura Potter Photos Myles New, Camera Press, Shutterstock
75g soft unsalted butter 50ml sunflower oil 50g roughly chopped pecan nuts 5tbsp semi-skimmed milk 2tbsp honey 2 eggs 1 egg white 2tsp baking powder 1tbsp ground ginger Pinch ground cinnamon tsp freshly grated nutmeg 1tsp vanilla extract Good pinch of salt
the paper overhangs the edges a little, so the cake will be easier to remove once baked. Put the sponge ingredients into a large bowl and mix well until combined. Spoon the mixture into the tin and smooth the top with the back of a spoon. Bake in the oven for 3035 mins or until the cake is springy to the touch and a skewer inserted into the centre comes out clean. Once baked, remove from the oven and leave to cool in the tin. Meanwhile, mix all of the frosting ingredients until smooth. Cover and pop in the fridge. Remove the cooled cake from the tin, peel the paper off and put it on a serving plate. Spread the frosting evenly over the top and serve sprinkled with a little extra chopped stem ginger.
Lemon yoghurt cake with a citrus glaze

I tried to make this cake without butter, but it just didnt work, so in the end I used as little butter and sugar as possible and lots of lovely, citrus flavours.
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Bite-sized pinwheel snacks. Yum!
Serves 12
Spicy Sri Lankan cashews
Fat-free coffee meringue kisses ready for the oven
75g soft unsalted butter 100g caster sugar 2 eggs 1 egg white 2tbsp low-fat Greek yoghurt 150g self-raising flour 1tsp baking powder 1tsp vanilla extract Finely grated zest of 2 lemons 50g icing sugar 2tbsp lemon juice
FOR THE GLAZE
FOR THE SPONGE
zest READER OFFer

ay to get a lighter w bake (harpercollins, 20) for just 15 inc UK p&p. Call 0870 787 1724 and quote 868M by 7 December 2013.
Preheat the oven to 180C/ gas mark 4. Lightly grease and line a 22x10cm loaf tin with baking parchment (with the paper overhanging a bit). Beat the butter and sugar until well combined. Add the eggs, egg white and yoghurt itll start to look a bit curdled, but keep on beating for a moment or two and then add the flour, baking powder, vanilla extract and lemon zest. Stir until its all well combined and spoon the mixture into the loaf tin. Bake for 2025 mins or until a skewer inserted into the centre comes out clean. Remove from the oven and leave to cool in the tin for a few minutes. Use the baking parchment to pull the cake out of the tin, peel the paper off and leave on a wire rack until completely cool. Meanwhile, make the glaze by putting the icing sugar in a small bowl and stirring in the lemon juice until its smooth and runny. Once the cake is cool, place it on a serving plate and slowly spoon the glaze all over the top, allowing it to just drip over the edges.
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Reader offer WorldMags.net
Scottish Highlands (ref: STTJ)
Devon (ref: HPPO)
Kent (property ref: PAAL)
Lake Windermere (ref: 27785)
DREAM COTTAGE BREAKS

Choose from 13,000 properties in the UK, Ireland, France and Italy from just 249*
for less
how to book
eed to get away from the chaos of Christmas, or just want a holiday to look forward to in the New Year? Why not escape to an idyllic cottage in the UK, Ireland, France or Italy? Topbreaks.com has deals on 13,000 properties from just 249 per week. You can search by criteria such as open fire, pool or hot tub, so youre guaranteed to find your perfect break!
Devon (ref: HHHP)
Call 0845 268 1016** or visit topbreaks.com/ zestd13
Cornwall (ref: 25394)
Terms and conditions *A selection of properties in the UK is available from 249 per week, including a 35 online booking fee. Many properties are available for less than 249. **Calls from a BT landline may cost up to 11p per minute; calls from mobiles and other networks may cost more.
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horizon-broadening escapes & soul-soothing breaks
TRAV EL
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Exotic escape: Espace Vitalit Chenot spa in Marrakech
Edited by Alexandra Shakespeare
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TO ESCAPE CHRISTMAS COMPLETELY

Marrakech, with its bustling Medina (the old city), is anything but relaxing. Until you step inside the palatial Selman hotel, a 15-minute drive outside the centre, that is. Its stunning Espace Vitalit Chenot spa specialises in hydrotherapy, so brace yourself for pummelling, slathering and several hose-downs, plus a top-to-toe green algae mask, all while you float blissfully on a waterbed. Yes, you can completely forget all the chaos of Christmas here (especially as you lounge by the pool in the sunshine), but you wont forget youre in Morocco. The breathtakingly luxurious hotel interior is totally captivating, while the exotic scents of the city are all around. Natasha Culzac Abercrombiekent.co.uk offers a three-night B&B stay at the Selman (selman-marrakech.com) from 695pp, based on two sharing, including return flights and transfers.
If you want
If you want
Hole up at the Christchurch Harbour Hotel & Spa to enjoy Dorsets bracing sea air and some serious relaxation. Chill in candle-lit treatment rooms, take a dip or sweat it out in the sauna, then to really zap festive stress, book the full-body Espa Aromatherapy
COSY INDULGENCE
Massage. Best leave the diet till January, as Christmas lunch here consists of five irresistible courses. Luckily, the restaurant is perched right on the waters edge with totally wow views over Mudeford Quay the perfect spot to walk off your festive feast. Melanie Gower
READER OFFER
Get a free, 25-minute spa
treatment per person with three nights full board at Christchurch Harbour Hotel, arriving 24 December (580 per person sharing, christchurchharbour-hotel.co.uk). Book by 4 December*, quoting Zest.
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*Full payment required at time of booking
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5 BEST CHILL-OUT HOLIDAY SPOTS
EXTRA
ZEST.CO.UK
SEARCH: CHILL OUT
LUXE PAMPERING
Take one look at the menu of the Parisian-style Galvin Brasserie de Luxe in Edinburghs Caledonian hotel a lavishly restored, 110-yearold landmark right in the city centre and you can see the Scots know a thing or two about celebrating Christmas in style. Its the ultimate decadent hideaway, where you can wake to postcard-perfect views of Edinburgh Castle, then don your robe and slippers and step into a haven of calm at the berstylish Guerlain spa. Our pamper prescription? A deep-cleansing Radiance Facial with a special
If you want
Stylish getaways: (from far left) Christchurch Harbour Hotel & Spas sea view; the luxe Guerlain spa; and a classic room at The Caledonian
Guerlain massage and mask to get you glowing for the festivities. And if you havent already tucked into a glass of bubbly at the spa (go on, its Christmas), raise a toast at the buzzing Caley bar, before eating in your choice of two restaurants run by Michelin-starred chef brothers Chris and Jeff Galvin. You wont want to leave. Helen Ochyra One night at The Caledonian (thecaledonianedinburgh.com) from 120pp. Enjoy a Radiance Facial at the Guerlain Spa for 90 and Christmas lunch in Galvin Brasserie de Luxe from 90pp.
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DIRECTORY
Adidas adidas.co.uk Adidas by Stella McCartney adidas.co.uk Alex Monroe alexmonroe.com American Apparel americanapparel.co.uk Annee de Mamiel demamiel.com Anon sunglasses-shop. co.uk, 0800 917 1153 Asos asos.com Aubrey Organics aubreyorganicsuk.co.uk Avon avonshop.co.uk Bataleon ellis-brigham. com, 0844 372 1010 winter fit Benefit benefit kit: p66 cosmetics.co.uk Bobbi Brown bobbibrown.co.uk Bodyism bodyism.com Forever 21 Bose bose.co.uk forever21.com/uk Bourjois superdrug.com Gap gap.co.uk Boyztoyz cotswold Garmin garmin.co.uk outdoor.com Giorgio Armani Brooks brooksengland. armanibeauty.co.uk com, 0121 565 2992 Guerlain harrods.com Bumble and bumble Gymluxe gymluxe.com bumbleandbumble.co.uk Harvey Nichols Cath Kidston harveynichols.co.uk cathkidston.com Jamie at Home Chanel chanel.com jamieathome.com Chantecaille spacenk. Jo Loves joloves.com co.uk, 020 8740 2085 Kenwood selfridges.com Charli Cohen charliKiehls kiehls.co.uk cohen.com Kuhn Rikon kuhnrikon.com Dolce & Gabbana La Roche-Posay boots. harveynichols.com com, 0845 070 8090 Dream Icons Laura Santini dreamicons.com selfridges.com Elizabeth Arden Le Creuset lecreuset. elizabetharden.co.uk co.uk, 0800 373792 Fitbit fitbit.com Lee Stafford argos.co.uk
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newbalance.co.uk Nike nike.com Nirve bigbikes.co No 7 boots.com Nostalgia Electrics selfridges.com Olay boots.com Origins origins.co.uk Plants 4 Presents plants4presents.co.uk Primark primark.co.uk Puma by Hussein Chalayan puma.co.uk Roberto Cavalli theperfumeshop.com Salomon salomon.com Saucony offspring.co.uk Sisley sisley-cosmetics. com, 020 7591 6380 SkinCeuticals facethefuture.co.uk SkinMedica dermacaredirect.co.uk Sous Chef souschef.co.uk Striders Edge stridersedge.com Sweatshop sweatshop.co.uk Sweaty Betty sweatybetty.co.uk Ted Baker houseoffraser. co.uk, 0845 602 1073 The Outnet theoutnet. com, 0800 011 4250 The School of Life theschooloflife.com Topshop topshop.com Ultimate Performance ultimate-performance. co.uk, 01923 242233 Wacoal figleaves.com WaterRower waterrower.co.uk YSL yslbeauty.co.uk
LOccitane uk.loccitane.com LOral Paris boots.com Lovestretch lovestretch.co.uk Lucas Hugh lucashugh. com, 020 7221 4885 Marks & Spencer marksandspencer.com Merumaya merumaya. com, 020 7854 3330 Michael Kors houseoffraser.co.uk Miss Matahari missmatahari.com Monster monster products.com Nadia Narain nadianarain.com Nails Inc nailsinc.com Neon Wetsuits neonwetsuits.com New Balance
Contact Zest at Hearst Magazines UK, 72 Broadwick Street, London W1F 9EP. Call 020 7439 5000, fax 020 7312 3750 or email zest.mail@hearst.co.uk. Visit the Hearst website at hearst.co.uk. For existing subscription enquiries, change of address and back-issue orders for Zest, call our enquiry line 0844 848 5203*, email qualitymagazines@subscription.co.uk or write to Zest, Hearst Magazines UK, Tower House, Sovereign Park, Lathkill Street, Market Harborough, Leicestershire LE16 9EF. Quote your subscription number in all correspondence. For new and renewal orders, call 0844 848 5203* or visit qualitymagazines.co.uk. Phone lines open weekdays, 8am to 9.30pm; Saturdays, 8am to 4pm. *BT landline calls to 0844 numbers cost no more than 5p per min; calls from mobiles and other networks often cost more. Zest (ISSN 1355-4255) is published by The National Magazine Company Ltd trading as Hearst Magazines UK, 72 Broadwick St, London W1F 9EP (020 7439 5000; hearst.co.uk). Registered No 112955 England (fax: 020 7437 6886). Printed and bound by Polestar ChantryWeb Ltd, Wakefield, Yorkshire. Conditions of sale and supply: Zest shall not, without the written consent of the publisher first given, be lent, resold, hired out or otherwise disposed of by way of trade except at the full retail price, and shall not be lent, hired out, or otherwise disposed of in a mutilated condition or in any unauthorised cover by way of trade, or affixed to or as part of any publication of advertising, literary or pictorial matter whatsoever. MSS and illustrations are accepted on the understanding that no liability is incurred for safe custody thereof but Zest cannot consider unsolicited material for publication. Zest is fully protected by copyright and nothing may be printed wholly or in part without permission. Zest is distributed by Cond Nast & Hearst Magazines UK (COMAG), Tavistock Road, West Drayton, Middlesex UB7 7QE (01895 444055). Telex: 8813787 COMAG G; Managing Director, Mike Mirams. Hearst Magazines UK observes the Mailing Preference Service. Zest, ISSN 1355-4255, is published monthly (12 times a year) by The National Magazine Company trading as Hearst Magazines UK, c/o USACAN Media Corp. at 123A Distribution Way Building H-1, Suite 104, Plattsburgh, NY 12901. Periodicals Postage paid at Plattsburgh, NY. POSTMASTER: send address changes to Zest c/o Express Mag, PO Box 2769, Plattsburgh, NY, 12901-0239.
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Photo Jamie Gray
WorldMags.net its snow time

Ski the first flakes of winter on the slopes of the Critrium de la Premire Neige in Val dIsre, France, and while youre there, watch the pros in action at the Alpine Ski World Cup (14-15 December, valdisere.com). A week at the postcard-pretty Chalet Marsala in Val dIsre starts from 580 including return flights, transfers and meals with crystalski.co.uk.
travel
TRAVEL
NEWS
Dream destinations for mind, body and soul
Suitcase essentials
Compiled by Alexandra Shakespeare Photos Katariina Jarvinen, Getty Images See Directory for stockist
CHALLENG E HOTSPOT
Sign up for th e Reindeer Race 5K (7 D ecember) or Biggest Lo ser Half Marathon (2 9 December) on Floridas Panama City Beach. A week at Bay Point Wyndh am Resort starts at 985 inc flights, americaasy oulikeit.com .
Prone to catching bugs from all that recycled air on longhaul flights? Inhale Annee de Mamiel Altitude Oil, 22, for natural, minty-fresh antiviral protection at 36,000ft.
Ice and a slice

Brightons spectacular Royal Pavilion is the perfect fairytale backdrop for after-dark ice skating. Glide around the flood-lit rink (powered by green energy) and warm up afterwards with a mulled wine or marshmallow-laden hot chocolate at the rinkside Bar & Kitchen. We suggest booking as it fills up fast! 9 November-19 January, royalpavilionicerink.co.uk.
3 CHRISTMAS MARKET BREAKS

Cant resist the call of mulled wine and twinkling lights? Book a festive getaway... GOTHENBURG Combine Scandinavias biggest Christmas market with a day of skating, snowshoeing or icefishing. Two nights B&B at Elite Plaza Hotel inc excursions from 599, offthemaptravel.co.uk.
VIENNA This magical market is a must you can almost smell the aroma of mulled wine, warm chestnuts and gingerbread filling the air from here. Two nights B&B from 315 inc flights, jet2holidays.com.
CORNWALL Head to Padstow for a festive food market featuring demos by local chef Rick Stein and Michelin-starred Angela Hartnett. 5-8 Dec, padstow christmasfestival.co.uk.
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DEEP SLEEP retreats

Cant remember the last time you had a full eight hours? These specialist holidays could be your passport to dreamland
WORDS ALEXANDRA SHAKESPEARE
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travel
SLEEP & STRESS-MANAGEMENT

WHERE Como Shambhala Estate, Bali. BEST FOR Learning self-help strategies to beat stress. WHAT DO YOU GET? A personalised expert-led stressmanagement programme including a bespoke diet, relaxing therapies, outdoor activities, plus calming yoga, Chi Kung and Tai Chi. WHY YOULL LOVE IT Stressheads can relax everything is taken care of here. Youll have your own wellness assistant on hand to arrange your treatment schedule, rustle up delicious fresh juices and cater to your every need. Located at the point where two rivers meet beside a volcano and a natural spring, the estate is in an area locals consider sacred. Just an hour or
Afternoon nap on the terrace? If you insist...
two in this leafy paradise will calm the most troubled mind. TRAVEL FACTS Seven nights at Como Shambhala Estate (comohotels.com) with Health and Fitness Travel (healthandfitnesstravel.com) costs from 3,120pp, inc Stress Management Programme, full board, flights and transfers.
THE HIGH-TECH SLEEP LAB

WHERE Canyon Ranch, Arizona, USA. BEST FOR Treating seriously disruptive sleep disorders. WHAT DO YOU GET? A team of in-house experts will build you a tailored sleep-boosting plan after an initial 50-minute consultation. Youll do daily fitness classes, get a wellness plan and undergo an all-night sleep analysis at the on-site lab to help diagnose serious problems including sleep apnoea. WHY YOULL LOVE IT Indulgent pampering treatments including reflexology and Ayurvedic massage work alongside the more clinical aspects to deliver deep-down relaxation and help break your insomnia habit. TRAVEL FACTS Four nights at Canyon Ranch Tuscon (canyonranch.com/tucson) with Healing Holidays (healingholidays. co.uk) costs from 3,069pp, including Sleep Enhancement Programme, full board, flights and 90 off spa treatments.
Canyon Ranchs pool is the perfect chill-out spot
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THE 7-DAY RETREAT
WHERE Sha Wellness Clinic, Spain. BEST FOR Regaining your sense of calm. WHAT DO YOU GET? A tailored seven-day Sleep Programme combining traditional Eastern therapies such as acupuncture and yoga with modern Western diagnostic techniques to combat stress a major cause of sleeplessness. The plan features a macrobiotic diet and herbal medicine, while cooking classes and consultations with fitness and nutrition experts will help you develop healthy new habits. Its all about practical, takehome tips that you can apply in day-to-day life. WHY YOULL LOVE IT The clinic is set on idyllic Albir Beach, part of the Sierra Gelada Natural Park, an area recognised by the World Health Organisation as having one of the best climates on the planet. Winter blues? Not here! TRAVEL FACTS Seven nights at Sha Wellness Clinic (shawellnessclinic.com) with Health and Fitness Travel (healthandfitnesstravel.com) costs from 2,690pp, including Sleep Well Programme, full board, flights and transfers.
THE 48-HOUR FIX

WHERE Champneys Tring, Hertfordshire. BEST FOR Insomniacs and high-stress sufferers who want to break the no-sleep cycle without pills. WHAT DO YOU GET? A fast-track programme designed to have you sleeping better in just two days. Youll learn why insomnia occurs, when youre most at risk, and how to break free once and for all. There are six information and treatment sessions, covering everything from diet to how a sleep journal can help. WHY YOULL LOVE IT The techniques youll learn here, which include relaxation exercises for mind and body, can all be applied at home to help prevent insomnia returning. And of course theres the luxurious spa facilities for in between sessions. TRAVEL FACTS Two nights at Champneys Tring (champneys.com) costs from 399pp, including Sleep Retreat and full board.
Calm your mind in the stunning surroundings of Sha Wellness Clinic
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THE SPIRITUAL SOLUTION

WHERE Kamalaya Wellness Sanctuary, Koh Samui, Thailand. BEST FOR Relaxing even the most stressed-out problem sleeper. WHAT DO YOU GET? A holistic, stress-busting regime of Ayurvedic massage, acupuncture, yoga and herbal remedies to leave you feeling calm and rejuvenated and help you re-establish healthy and restful sleep patterns. WHY YOULL LOVE IT The resort itself, set in a beach paradise and centered round a tiny cave temple where Buddhist monks used to meditate, is so Zen, simply being here cant fail to bring on the zzzz. Add access to a spiritual guru to this potent mix and after a week, youll barely recognise your new eighthours-a-night self. TRAVEL FACTS Seven nights at Kamalaya (kamalaya.com) with Health and Fitness Travel (healthandfitness travel.com) costs from 2,490pp, including Sleep Enhancement Programme, full board, flights and transfers.
Pool with a view: Lefay on the shore of Lake Garda
REBALANCING BREAK
WHERE Lefay Resort & Spa, Italy. BEST FOR An alternative approach to insomnia. WHAT DO YOU GET? The unique treatments at this retreat, including Qi Gong (a combination of breathing techniques and physical postures), are designed to stimulate your bodys energy lines, based on the Chinese medicine theory that sees insomnia as an energy imbalance. WHY YOULL LOVE IT The eco-friendly retreat overlooks Lake Garda. Its so stunning, the location is therapy in itself. TRAVEL FACTS Five nights at Lefay Resort & Spa, Lake Garda (lefayresorts.com) with Wellbeing Escapes (wellbeingescapes.com) costs from 2,299pp, including Sleep Programme, full board and flights.
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FEEL GREAT
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YOGA BREAKS IN SPAIN

Gorgeous yoga escapes near the ocean on the Alicante coast featured in Top 10 Yoga Retreats In The World on Fox News.com. Different programmes according to the season at lovely little hotels where youll have your own en-suite room our guests arent expected to share. Open your body and mind with daily yoga, blow away the cobwebs on the guided hikes, indulge in therapies, have fun in the cookery lesson and bike ride or simply relax by the sea. Oh of course, delicious fresh healthy food too. Fancy joining us in 2014? www.yogabreaks.org.uk
WAI LANA YOGA & PILATES

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Rest, restore and explore in places of beauty, simplicity and sanctuary. Rediscover and enjoy the simple pleasures in life feasting on healthy local cuisine, daily practice of yoga, soaking up the culture and enjoying other pursuits: stunning walks in the Lake District, picnicking at secluded waterfalls in the South of France, swimming with dolphins in the Indian Ocean, being massaged with argon oil in Marrakech, eating fresh figs from the olive groves in Italy, vivid snorkelling off the coast of Kenya. Its not just a yoga retreat its your holiday. www.loveyogabum.com retreats@loveyogabum.com
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Write Your Way To A New Career!

Writers Bureau Celebrates Twenty-four Years Hazel of Helping New Writers McHaffie
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Courses & Education
by Nick Daws
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Hannah Evans, Winchester Ive been published in The Guardian and Good Life earning 400. And now Ive got my first book published by Bloomsbury called MOB Rule: Lessons Learned by a Mother of Boys. The Writers Bureau course provided me with structure, stopped my procrastination but most importantly it provided the impetus to try something different.
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As a freelance writer, you can earn very good money in your spare time, writing the stories, articles, books, scripts etc that editors and publishers want. Millions of pounds are paid annually in fees and royalties. Earning your share can be fun, profitable and creatively most fulfilling. To help you become a successful writer we offer you a first-class, home-study course from professional writers with individual guidance from expert tutors and flexible tuition tailored to your own requirements. You are shown how to make the most of your abilities, where to find ideas, how to turn them into publishable writing and how to sell them. In short, we show you exactly how to become a published writer. If you want writing success this is the way to start! Whatever your writing ambitions, we can help you to achieve them. For we give you an effective, stimulating and most enjoyable creative writing course appreciated by students and acclaimed by experts. Its ideal for beginners. No previous experience or special background is required. You write and study at your own pace you do not have to rush as you have four years to complete your course. Many others have been successful this way. If they can do it why cant you?
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Michael Foley, Essex Completing The Writers Bureau course has made it possible for me to attain my life-long ambition of becoming a published writer. The level of success I have achieved has far outweighed what I was hoping for when beginning the course. By the end of this year I should have eight books already published and hopefully two more finished. Jane Isaac, Northamptonshire When I started the Writers Bureau course, I wanted to explore avenues for my writing and develop and strengthen my personal style. I had no idea that it would lead to me being a published writer of novels and short stories. I still pinch myself when I receive emails and messages from readers whove enjoyed my work or when I give talks to book clubs and visit bookstores to do signings. These are magical moments that have changed my life my dream has come true. Please send me free details on how to become a successful, freelance writer:
NAME .................................................................................................................................................. ADDRESS ........................................................................................................................................... .............................................................................................................................................................. .............................................................................................................................................................. POST CODE EMAIL ................................................................................................................................................
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email: 13W1@writersbureau.com
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ME & MY MOTIVATOR
Novelist and presenter Dawn OPorter, 34, reveals what shes learnt from Dirty Dancing screenwriter Eleanor Bergstein, 75
DIRTY DANCING HAS BEEN MY THERAPY
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I interviewed Eleanor when I made a TV programme about Dirty Dancing eight years ago. She sent me a note to say she loved the show, and I wouldnt let her go after that! As a novelist, Ive learnt so much from her. She told me, If you havent felt the feeling, dont write the feeling. It applies to all areas of life listening to your heart and your instincts is key, whatever youre doing.
TRUST YOUR INSTINCTS
The studios were told to burn the reels of Dirty Dancing and claim the insurance because it was thought the film was so bad, but Eleanor never gave up on it. Shes shown me that if you believe in something, you cant take no for an answer.
2 3
KEEP ON KEEPING ON
BE PROUD OF YOUR SUCCESS

Dawn with her friend and mentor Eleanor
As told to Laura Potter Photo Camera Press/Chris Floyd
When I wrote my first novel, there were a lot of Oh, shes a celebrity who wants to be a writer stories in the media, but Eleanor said, Youve done something brilliant. Own it. And shes right who cares what anyone else says? Believe in yourself and only listen to people you really trust.
GET CONSTRUCTIVE CRITICISM
all the feedback she gave me was so pertinent I printed it out and stuck it on my fridge. At first I was embarrassed, but it taught me never to be afraid of negative feedback itll make you better.
I once sent Eleanor an idea Id had for a film, and I got it really wrong. She wrote me this long email and
HAVE EMPATHY
Eleanors a fantastic person to talk to about relationships - what youd pay a therapist to do, she
Boobs by Dawn OPorter (Hot Key Books, 7.99) is out now.
nails over lunch! She isnt automatically on the womans side either shes fantastically measured and taught me to put myself in a mans shoes and think how he may be feeling, then to talk it out. Shes largely responsible for me being a good wife! The Booby Trap And Other Bits And
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YOUR WINTER WELLNESS GUIDE

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SEX HELPS ME DE-STRESS THANKS TO ALL THOSE FEELGOOD HORMONES

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