Top Santé UK June 2022

TESTING FOR TYPE 1 ALICE’S TOP TIPS! DIABETES SPECIAL I went to my local private hospital Here are some of Alice’s weight-loss and blood glucose management and paid the £120 for a type 1 GAD hacks that helped her on her journey and continue to do so… antibody blood test. In early January, I got the results. It was positive 1THE LOW-CARB FOOD CO. for GAD antibodies. This changed This is a one-stop shop for delicious low-carb everything. I was scared but also and clean keto foods, snacks, bread and frozen relieved, I finally understood why my ready-meals – including pizzas! The majority of low-carb mission had failed and why, despite breads are still too carby for me and send my blood sugar the weight loss, I felt like I was dying. hurtling upwards. Thanks to the Low-Carb Food Co. I had type 1 diabetes, not type 2. I was I can enjoy bread again without needing to inject insulin. not insulin resistant, but instead my The bread has less than half a gram of carbohydrate per insulin production system had ground slice – a game changer for anyone with diabetes. to a complete halt. Visit lowcarbfood.co. I sent the results to my GP 2AMCHARA HEALTH RETREAT who called me immediately saying: Switch to healthy eating habits by ‘surprisingly, it looks like you are heading to Amchara health retreat in the presenting with much more of a type UK or Malta. Catering for people living with 1 picture than a type 2 picture and both type 1 and type 2 diabetes, I found you need to see an endocrinologist it helped me reduce stress, get into exercise immediately’. I used my private routines, curb my appetite, reconnect with medical insurance to see a top nature, and become more mindful of what diabetes doctor the next day. She I was putting into my body. I lost a healthy diagnosed me with type 1 diabetes, amount of weight during my three-week stay. and couldn’t believe I’d been living Visit amchara.com. with such a serious misdiagnosis for so long. I caught it just in time. 3THE GLUCOSE REVOLUTION I was in the early stages of diabetic This book and Instagram account ketoacidosis, a life-threatening (@glucosegoddess) from biochemist Jessie complication of diabetes when you Inchauspé are a constant source of information, produce high levels of ketones inspiration and practical tips on how to keep blood (and blood sugar, a combination that sugar balanced, manage health and promote makes your blood too acidic, affecting longevity. Endorsed by Professor Tim Spector, the function of internal organs. This professor of genetic epidemiology at King’s College is not the same as ketosis from a London, The glucose Revolution book analyses ketogenic diet, which is not harmful decades of research to help you take control of as it doesn’t cause acidosis). your health. See glucose-revolution.com. I was given an emergency 4THE KRAVE KIT appointment and taught how to inject A brilliant keto and low-carb insulin. So, January 2021 marked subscription box delivered to the end of my misdiagnosis of type 2 your door every month, containing diabetes and the beginning of my life innovative low-carb foods and snacks. as a type 1 diabetic. If you’ve been It introduces me to brands and keto struggling like me, thinking you have hacks I would never otherwise have type 2, please consider getting tested known exist, such as a keto salad for type 1! dressing or a keto coffee creamer. To find out more, visit kravekit.com. ‘I was in the early stages of TOPSANTÉ 51 ketoacidosis, a life-threatening complication of diabetes.’ Sign up to our newsletter at topsante.co.uk

Solving the obesity and type żĺƛƘƯƮ÷ʹŔƚĺưīƕƝʹìÜƘƢŔƎƕư͡ 2 diabetes epidemic is one of today’s most important public health challenges. ×\"/.2/1\"/,#*&))&,+6\"/0,#-&+01(&+$\"3,)21&,+Ą%2*+\"&+$0\"+!\"!2-%\")1%6Ą 4\"))Ě+,2/&0%\"!0-\" &\"04&1%),+$)&#\"\"5-\" 1+ 61ă21&+1%\")01ÜÙ6\"/0Ą1%&+$0%3\"$,+\" %,//&)64/,+$ă-&!\"*& 0,#,\"0&16+!16-\"Û!&\"1\"0Û/\" 20&+$/\"!2 \"!)&#\"Ě\"5-\" 1+ 6 +!-211&+$*00&3\"01/&+,+,2/%\")1% /\"0601\"*0ă +1%\"Ą,\"0&16!&/\" 1)6 ,0101%\"*,/\"1%+Ʀß&))&,+-\"/6\"/ÜĄ+!1%\"1/\"1*\"+1 ,#!&\"1\"0+!&10 ,*-)& 1&,+0 ,2+1#,/+\"01&*1\"!ƦÚÝ&))&,+6\"/Ý—10% of the annual NHS budgetĈ%&0&00\"11,!,2)\",3\"/1%\"+\"51ÛÙ6\"/001%\"!&0\"0\"-/,$/\"00\"0 4&1%&+1%\"-,-2)1&,+ă %\"/,,10,#,\"0&16+!16-\"Û!&\"1\"0/\"Õ/*)6\"*\"!!\"!&+1%\"#,,!1%14\"\"1Ą4&1% !&\"1Ě/\")1\"!!&0\"0\"+,4 ,+1/&21&+$1,*,/\"!&0\"0\"+!!\"1%$),))61%+-%60& ) &+ 1&3&16Ą0*,(&+$+!) ,%,) ,*&+\"!ă 3\"/1%\")01!\" !\"Ą+2*\"/,# )&+& &+0Ą0 &\"+1&010+!+21/&1&,+&010%3\"\"$2+1, .2\"01&,+1%\"\"#Õ  6,#*\"!& 1&,+1, ,+1/,)),,!$)2 ,0\")\"3\")0Ą+!%3\"\"\"+!3, 1&+$ 1%\"/\"01/& 1&,+,# /,%6!/1\"0&+1%\"!&\"10+)1\"/+1&3\" ,+1/,)*\"1%,!ă The low-carb lifestyle has been proven to be very effective at bringing diabetes and other chronic conditions into remission5DLGLQJVLJQLƟFDQWDQG sustainable weight loss and restoring good health and vitality. 1Low Carb Food CoĄ4\"4+11,*(\"&1\"0&\"/#,/-\",-)\"1,!,-1),4Ě /+! (\"1,$\"+& )&#\"016)\"0Ć 2/&+$1%\"\"##\" 10,#!&\"1\"0+!*&+&*&0&+$1%\"+\"\"!#,/ *\"!& 1&,+Ą\"+)&+$4\"&$%1),004&1%,21#\"\")&+$%2+$/6Ą+!-/,*,1&+$$\"+\"/) $,,!%\")1%4&1%),4Ě /01-)\"#,,!0ă 2&)!&+$2-,+Õ/01Ě%+!\"5-\"/&\"+ \",#02 \"00#2))6&*-)\"*\"+1&+$),4Ě /)&#\"016)\"1, ,*116-\"Û!&\"1\"0Ą4\"&*1,\" ,*\"1%/&3&+$,+)&+\" */(\"1-) \"Ć1/2014,/1%60,2/ \",#-/,!2 10Ą&+$/\"!&\"+10Ą(+,4)\"!$\"Ą/\" &-\"0 +!0\"/3& \"0#,/+6,+\"&+1\"/\"01\"!&+/\"-&+$1%\"\"+\"Õ10,#),4Ě /+! (\"1,$\"+& )&#\"016)\"0ă RII\\RXUƟUVWRUGHUZLWK ŚÜƎÜōƴƇ΀ƔŔƧƒ÷ƥƳĺŔĈƚƒƨƕƷƇIJʹì̴ÜΧƘƢìëÜƘƘƋƢơŔƤ͡ discount code TOPSANTE lowcarbfood.co @lowcarbfoodco

$ 2.-2› DIABETES SPECIAL TRY KETO Discover the amazing benefits – including reversing diabetes, beating cravings and losing inches – of the keto diet. WORDS: KATY SUNNASSEE AND ROB HOBSON. RECIPES: WITH THANKS TO SLIMFAST. MANY PEOPLE who develop Sign up to our newsletter at topsante.co.uk diabetes type 2 do so because of being overweight. While there are always exceptions to the rule, weight is definitely linked, which is why many people try the ketogenic diet as it’s proven successful for many when both losing weight and reversing diabetes type 2. This popular method of weight loss involves the reverse way of eating to what we were all taught: rather than fill up on carbs and reduce fats, you’re encouraged to make fats the mainstay of your meals, with carbs making up no more than 10 per cent of your food intake. Most of your calories will come from healthy, fatty foods such as oily fish, avocados, nuts, full-fat dairy, seeds and oils, as well as non-starchy vegetables and low-sugar fruits. The benefits of following this lifestyle include supporting weight loss, supressing appetite, controlling cravings and, for some, reversing type 2 diabetes. ‘After eating carbs, your body TOPSANTÉ 53

releases a hormone called KETO insulin to help balance Q&A out blood sugar levels,’ says Rob Hobson, Rob Hobson busts nutritionist and author. some keto myths… ‘Highly refined carbohydrate foods such as white bread, pasta QIs ketosis dangerous? ketosis differs from person to and sugar have a much greater impact A) Many experts agree that person, but it generally takes 2-4 on blood sugar and the effect of the ketogenic diet is not days if you are eating 20g-50g of insulin can cause a crash in energy, harmful, and research has shown carbs per day. Some people can leading to a hunger for similar food. how it’s safe for significantly take longer, and this may be due to overweight or obese people. The different reasons such as not eating ‘Fat is digested in a different way keto diet is probably best followed enough fat and eating too much and is not only more satiating but short-term to help you achieve your protein. This makes it difficult to keeps you fuller for longer, which is weight loss goals before returning enter ketosis as protein in excess useful if you’re trying to lose weight,’ to a normal way of eating. The keto can be converted into glucose. he says. diet is not suitable for people with Once in ketosis, where your body is underlying kidney or liver issues. running off fat as a fuel, you will PLAN TO SUCCEED start to lose weight and body fat, QWill I be hungry all the but how much will depend on your ‘There are many studies that show time? body type and how well you to stick how the ketogenic diet can help you A) You should not be to the diet. lose weight and improve your health . feeling hungry between meals on a Initially, people tend to lose weight keto diet as it involves eating mostly QDo you have to eat a lot and body fat more quickly than a fat and protein, which are very of dairy? traditional low-fat diet, and while this filling. Including plenty of permitted A) These foods are high in difference in weight loss seems to vegetables at mealtimes is another fat and protein, which form the disappear over time, it can still be very good way to help fill you up and backbone of the keto diet, but there motivating when people experience keep you feeling full as they have a are options for plant-based eaters. these initial results,’ he says. very high-water content and are a Plant-based options for ketosis source of fibre. include vegan full-fat “dairy” ‘Also, it’s a misconception that the It’s fine to snack on something (coconut yoghurt, vegan butter, keto diet is highly restrictive as there healthy if you are hungry between cashew cheese, vegan cream are many ways to create healthy, meals and this may be the case if cheese), vegan proteins such as soy balanced and tasty meals using the you’re also engaged in lots of products (tofu, soy milk and foods you are able to eat. As with any exercise alongside your diet. tempeh) and nut butters including diet, planning is key, so you need to peanut, cashew, almond and make sure you have the right foods at QWill it take a while to get sunflower. Coconut products are home first to ensure you can create into ketosis before I see also a good option and include balanced meals and healthy snacks.’ benefits? coconut milk, coconut cream and A) The time it takes to get into unsweetened coconut. NOT ALL FATS ARE EQUAL 70%… that’s how many of your ‘You needn’t worry too much about calories will come from fat when the high intake of fat on a keto diet as on a keto diet, with around this is used to fuel your body instead 10 per cent from carbs and 20 per cent from protein. of carbohydrates, which in turn leads to weight loss,’ says Rob. ‘There’s still Facebook.com/TopSanteMagazine @TopSanteUK a lot of confusion surrounding fats but they’re not all created equally. Fat doesn’t necessarily make you fat and it’s a misconception that all fats are bad for you. On a keto diet you’re looking mostly at monounsaturated and polyunsaturated found in olive oil, oily fish, avocado, nuts and seeds. These fats have been shown to benefit health in many ways, such as helping to reduce inflammation, increasing HDL (good) cholesterol and lowering non-HDL (bad) cholesterol. 54 TOPSANTÉ

YOUR DIABETES SPECIAL KETO DAY Try these recipes to kick-start your keto lifestyle. B R E A K FA S T HERBY MUFFINS Q ¾ tsp salt powder and salt. Q 110g salted butter, cold and cubed 2 Rub the cubed butter into the flour Prep time: 10 mins Q 15g fresh parsley, chopped mix until crumbly. Stir in the parsley, Cooking time: 30 mins Q 25g spring onions, finely chopped and spring onions. Serves: 6 large muffins Q 5 eggs 3 In another bowl, whisk the eggs and Calories 288 Q 110ml milk milk until they form soft peaks, pour Protein 9.9g over the dry ingredients and beat to Carbs 4.7g 1 Line a 6-hole large muffin tin with combine. Divide the mixture between Fat 24g paper cases. Preheat the oven to the muffin cases, and then bake for 200°C/180°C fan/gas mark 6. In a large 20-30 mins until golden and a skewer Q 80g coconut flour bowl, mix together the coconut flour, comes out clean when poked in the Q 2 tbsp almond flour almond flour, cream of tartar, baking middle. Q 2 tsp cream of tartar Q 1 tsp baking powder TOPSANTÉ 55 Sign up to our newsletter at topsante.co.uk

LUNCH PROSCIUTTO CHICKEN WITH MUSHROOM SAUCE Prep time: 20 mins Q 400ml low-sodium chicken stock with remaining chicken pieces. Add Cooking time: 40 mins Q 1 tsp red wine vinegar 1 tbsp butter to the tin and put it in Serves: 4 Q 2 tbsp freshly chopped parsley the oven to cook for about 40 mins Calories 423 until cooked through. Remove, cover Protein 57g 1 Preheat the oven to 200°C/180°C with foil and leave the chicken to rest Carbs 5g fan/gas mark 6. Halve the chicken for 10 mins. Fat 21g breasts horizontally, keeping 1 long 3 Meanwhile, melt the remaining side attached, so that they open like a butter in a frying pan, add the Q 4 skinless chicken breasts book. Pound breasts until ¼ inch thick. mushrooms, cook for about 5 mins Q ¼ tsp salt Season on all sides with salt and black until golden and season well. Add the Q ¼ tsp freshly ground black pepper pepper. stock and vinegar and bring to the Q 8 thin slices prosciutto 2 Lay 2 prosciutto pieces out, top with boil, then reduce to a simmer. Stir in Q 8 thin slices provolone cheese or 2 slices of provolone or mozzarella, the parsley, taste and season some then lay over basil leaves. Top with a more if needed. Transfer the chicken mozzarella piece of chicken and roll up so chicken pieces to plates, slice in half on the Q bunch of fresh basil is covered with prosciutto. Sit it in a diagonal and spoon over the Q 2 tbsp butter roasting tin, cut side down. Repeat mushrooms and sauce to serve. Q 225g mushrooms, sliced 56 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

DIABETES SPECIAL DINNER DESSERT LOW-CARB COCONUT ICE CREAM LASAGNE Prep time: 15 mins plus 6 hours saucepan on the hob. Whisk until all Prep time: 20 mins freezing time the solids from the coconut milk Cooking time: 1 hour 30 mins Cooking time: 5 mins have been dissolved and the Serves: 4 Serves: 10 mixture is smooth. Calories 647 Calories 297 2 Sprinkle xanthan gum into the Protein 52g Protein 2.7g mixture, little by little, and blend Carbs 6.1g Carbs 3.9g until fully combined. Pour the Fat 46g Fat 29g mixture into a bowl, cover with a layer of cling film laid directly over Q Drizzle olive oil Q 400ml coconut milk the vanilla mixture and allow to cool Q 500g ground beef Q Pinch sea salt completely. The texture will be thick Q Salt and freshly ground black Q 4 tsp vanilla extract and jelly-like. Q 2/3 tsp stevia 3 Add the whipping cream to a pepper, pinch Q ¼ tsp xanthan gum (gluten free) large, chilled bowl and whisk until Q 115g marinara or tomato sauce Q 470ml whipping cream soft peaks form. Mix in the Q 1 large courgette, finely sliced in For serving remaining 2 tsp vanilla extract and Q Drizzle agave nectar the cooled vanilla mixture. Transfer lengths, squeezed to remove excess Q Handful pomegranate seeds ice cream to a sealable container water and place in the freezer until frozen Q 250g ricotta 1 Combine coconut milk, salt, 2 tsp for 4-6 hours or overnight. Scatter Q 125g mozzarella, finely sliced vanilla extract and stevia in a with pomegranate seeds to serve. 1 Preheat oven to 200°C/180°C fan/ SNACK If you’re peckish between meals, avoid gas mark 6. Heat the oil in a large loading up on carbs and instead go for a keto- frying pan, add the ground beef, friendly snack bars or drink. Slimfast Keto Fuel Bar season with salt and freshly ground (£2.29, slimfast.co.uk) and Keto Fuel Shakes (£14.99) black pepper and cook until no longer in Rich Chocolate, Creamy Vanilla and Smooth Mocha pink. Stir in the marinara or tomato can all help support a low-carb lifestyle and are sauce, allow it to bubble, then reduce perfect for crushing carb cravings during the day. to a simmer and cook for about 1 hour, topping up with a little hot water if it TOPSANTÉ 57 starts to dry out. 2 Now layer the meat in an ovenproof dish, about 9x9in, with the courgette strips, ricotta and mozzarella, ending with a topping of mozzarella. 3 Cover with foil, put in the oven for 30 mins, removing the foil for the last 10 mins for it to brown. Sign up to our newsletter at topsante.co.uk

GOING WITH THE CURRANT The humble blackcurrant could bring more health benefits than you realise, including helping you swerve type 2 diabetes and even burning more body fat! WORDS: ALISON HARDINGE. PHOTOGRAPHS: GETTY, SHUTTERSTOCK. 58 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

WE THINK OF low-carb diet. This is because DIABETES SPECIAL fruit as being raspberries, blackberries, healthy, blackcurrants and other berries are and by and lower in sugar than apples, pears and large it is: tropical fruits such as pineapple and it contains mango, and much lower than carb- numerous antioxidants, flavonoids heavy bananas. In fact, blackcurrants, and polyphenols, among other it’s recently been revealed, could be health-giving compounds, and yet doing a world of good for your blood too much of it isn’t such a good thing. sugar levels and insulin response. We’re not designed to gorge on fruit all year round – in the past it would Blackcurrants are mini powerhouses have been seasonal, rather than when it comes to nutrition. For the non-stop supply we now get hundreds of years, these dark in supermarkets – and by doing so, purple, almost black fruits have been we put excess stress on our livers. renowned for their health-fortifying Therefore, if you have type 2 benefits. Extensive research has diabetes, or have been told you’re highlighted blackcurrants’ incredible pre-diabetic and need to make dietary polyphenol and anthocyanin adjustments, you’ll probably be properties as well as their many looking to limit your fruit intake. health and wellness benefits. Indeed, interest in anthocyanins has increased However, not all fruits are created so dramatically that over the past equal. Berries are often touted as decade there have been more than the best fruits to have if you’re on a 11,000 published papers about them. Sign up to our newsletter at topsante.co.uk TOPSANTÉ 59

NEW RESEARCH INTO Why of CurraNZ to potentially be even BLACKCURRANTS so good? greater. We concluded that using this Research this year in the UK blackcurrant extract could definitely has revealed that the use help reduce the risk of developing type 2 diabetes in overweight, of a blackcurrant extract Blackcurrants have obese, sedentary people by improving their blood sugar supplement in obese, amongst the highest responses to meals – all after overweight and sedentary levels of anthocyanins of just one week’s intake. adults significantly reduced any berry. These potent plant However, more research is type 2 diabetes risk factors. needed to determine whether or not the extract could In as little as one week, compounds help prevent cell actually reverse type 2 in the study participants, damage in your body, in turn those who have already been who took a CurraNZ diagnosed,’ adds Sam. blackcurrant supplement helping to protect against HELPING TO BURN FAT improved their sensitivity to diseases, not only type 2 insulin by 22 per cent. ‘Being but also heart What’s more, in addition to helping sensitive to insulin is a good disease. improve your sensitivity to insulin, thing, as it means the insulin is the blackcurrant extract was found to help people reduce body fat when working to remove sugar from your exercising, by encouraging the use of burning fat for fuel rather than carbs. blood and move it into your muscles, ‘Men tested during 30 minutes of brisk walking showed an average 11 where it can be used for energy,’ per cent increase in fat burning after one week [of using CurraNZ] and a says Dr Sam Shepherd from Liverpool 17 per cent increase after two weeks John Moores University. of supplementation,’ says Sam. The study’s highest responder Participants took two capsules showed improvements of up to 66 per day (600mg) for eight days per cent at seven days, and 106 per cent after 14 days. The four- while going about their normal daily highest responders in the study, with BMIs ranging from activities and maintaining their usual 19.5 to 38.1, showed fat burning increases of 27-106 diet. They were fitted with continuous per cent. And more than half glucose monitors (patches on the skin) of participants increased their fat burning by more than 10 per to provide measures of blood sugar cent between day seven and 14. throughout the day, but specifically Six studies to date have demonstrated blackcurrant’s after a meal. significant fat-burning benefits for men and women doing short- and IMPROVING long-duration exercise, and for normal INSULIN RESPONSES and overweight people in both regular and hot conditions. ‘It’s not clear The supplement was shown to though whether the same benefit is improve post-meal glucose obtained by people who don’t exercise, responses by nine per cent (high so more research is needed in this blood sugar spikes after a meal area,’ says Sam. increase your risk of type 2). The blackcurrant extract also But for now, it’s looking good for the helped reduced obesity-driven humble blackcurrant as an all-round inflammation by 24 per cent – healthy hero, with enough evidence this is significant, as overweight showing it’s a great addition to a individuals typically develop chronic healthy, active lifestyle. inflammation, which leads to insulin resistance, poor blood flow and increased risk of type 2 diabetes. ‘It’s an exciting finding because while the people in the group we studied were inactive and overweight or obese, they weren’t metabolically unhealthy,’ says Dr Sam Shepherd, lead researcher of the study. ‘Because we have shown a positive effect in this population, when you move up the spectrum of disease towards type 2 diabetes, we could expect the effects 60 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

DIABETES SPECIAL ‘Research 5 WAYS TO revealed BOOST YOUR blackcurrant BERRY INTAKE extract significantly 1ADD TO YOUR BREAKFAST reduced type 2 Sprinkle a handful of diabetes blackcurrants and other risk factors’ berries over porridge, rather than higher-sugar fruits. 2GO FOR FROZEN Keep a bag of frozen blackcurrants in your freezer and add them to your smoothies. Frozen fruit often contains higher levels of their healthful compounds, as they’re frozen soon after picking so haven’t had time to degrade on a supermarket shelf. 3MAKE POPSICLES A great idea for summer, why not use fresh blackcurrants to whizz up in a blender with a little nut milk, then pour into lollypop moulds for a refreshing and healthy summer cooler? You could do the same with ice cubes. 4TAKE A SUPPLEMENT Try CurraNZ (£23.99, curranz. com). The capsules contain New Zealand blackcurrants, which have been found to contain higher levels of anthocyanins than blackcurrants from elsewhere in the world. This is due in part to their exposure to extreme UV. 5ENJOY A COMPOTE Why not use fresh blackcurrants to make a compote, or a no-sugar jam by using xylitol or erythritol instead of regular sugar? Sign up to our newsletter at topsante.co.uk TOPSANTÉ 61

Healthy eating reversed my high blood sugar Navneeta Gough, 39, from London, lost six stones in weight and beat gestational diabetes – here’s how she did it. IFOUND OUT MY BLOOD resistance). It indicates an increased WORDS: NAVNEETA GOUGH. PHOTOS: JENNALISE KASSANIS. sugar was still too high three risk for developing type 2 diabetes. months after giving birth I most likely had gestational diabetes to my second child, in 2019. during my first pregnancy, too, but I’d had gestational diabetes it was missed by the less accurate so I just assumed it was fasting glucose test used then. pregnancy-related and would balance out afterwards. But DANGEROUS DISEASE it didn’t. I was shocked to find my HbA1c level was 5.9, which Sadly, I am very aware of what a is just below pre-diabetes. terrible disease diabetes can be. I The HbA1c blood test measures witnessed the damage diabetes does average blood glucose levels to internal organs, including kidney for the past three months. failure and compromised immunity. Looking back over my blood That’s because my father had type 2 tests, I was horrified to find my diabetes. He passed away just two HbA1c was the same level in months before the birth of my second 2016. But doctors didn’t tell me child. My grief spurred me on to as I was one point short of being improve my own health. There’s so pre-diabetic. If I had been 6.0 much stigma surrounding diabetes or above my GP could offer help and being overweight. So, I want to for pre-diabetes. Having a offer people hope and show what’s HbA1c reading between 5.7 worked for me. and 6.4, suggests your body is having difficulty regulating the Initially, I volunteered for a diabetes sugar in your blood (insulin programme on the physiological impact of diabetes and why you want to lose weight. It helped me focus my 62 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

thoughts on a long-term plan. I DIABETES SPECIAL spoke to a nutritionist about how to change my diet. Learning about ABOVE: Navneeta nutrition helps me understand the eats seasonal importance of food as medicine organic veg to and how the food I eat can prevent help manage type 2 diabetes. inflammation. FAR LEFT: Her GUT INFLAMMATION weight has stabilised at I discovered an anti-inflammatory 12st 7lb after diet is incredibly important for losing a high of 16.st 7lb. weight. Inflammation within the gut can be a sign of insulin resistance. TOPSANTÉ 63 In 2016, when my HbA1c was already high, I was diagnosed with inflammatory bowel symptoms (IBS). A colonoscopy revealed ulcers in my small bowel and blood markers showing high levels of inflammation. Being insulin resistant can mean it’s harder for your body to lose weight as the excess glucose is sent to the liver and stored as fat. Fatty liver and visceral fat around the gut is dangerous. At my heaviest, I was 16.7 stones and a dress size 18/20. My lowest weight was 10st 7lb. But I am now content at a comfortable 12st 7lb and a size 12/14. EATING CLEAN My diet now is a hybrid of clean keto with a focus on gut health. I eat seasonal organic vegetables, grass-fed meats, wild fish and incorporate healthy fats and intermittent fasting. I had my gallbladder removed years prior, so I also focus on liver support and enhancing nutrient absorption. Improving my insulin sensitivity has also improved my skin, which had caused me a lot of anxiety in the past. I no longer suffer from pigmentation on my face and body. Vitamin A-rich foods, such as liver, have eased my keratosis pilaris, a condition causing rough and bumpy skin. I don’t have inflammation markers in my blood, and I have improved my insulin sensitivity and lowered my HbA1c from 5.9 to 5.2. I am still working out which foods and supplements best help to optimise my health but I’m enjoying the journey! OFind Navneeta at instagram.com/lets_ eat_better_together. Sign up to our newsletter at topsante.co.uk

NAVNEETA’S ANTIINFLAMMATORY RECIPES CRISPY DUCK KETO PIZZA Zesty lemon and dill-infused creamy at times to make sure the whole side yoghurt with duck breast. is getting well seared. The thick fat This has an amazing scent full protects the meat from cooking! of fresh, citrus flavours for a Serves 2 (I like to pour away the fat rendered celebration of warmer weather. out to create a crispy skin, and I keep Q 2 lemons, sliced into rounds it to add flavour to the cauliflower rice.) Serves 1 Q 2 duck breasts The skin side should be crisp in about Q 1 tbsp ghee, to sear duck 15 minutes. Q 1 lemon: 4 or 5 thin slices Q 400g cauliflower rice 5 Turn the duck breasts over so they Q Drizzle of avocado oil Q 1 tbsp of powdered bone broth are meat side down. Cook for 1 min. Q 2 whole pre-cooked beetroot 6 Put the cauliflower rice into the Q 2 cloves garlic, minced mixed in 200ml hot water bottom of a casserole dish. Mix 2 tbsp Q 2 tbsp ricotta Q 3 tbsp yoghurt, heaped of the duck fat through the cauliflower Q 2 tbsp yoghurt (I use coconut) Q 15g fresh dill rice then add the bone broth. Q Lemon juice for white base, plus Q Sea salt and ground black pepper 7 Put the duck, whole, into the rice and place in the oven with the lid on. rind, grated 1 Preheat oven to 220°C, 200°C fan, Leave in the oven for 5 mins so the Q 1 pre-made Keto pizza base gas 7. Place lemon slices on a baking flavours are absorbed. sheet or tray. 8 Take the lemons out of the oven (£9.99, 8foods.co.uk) 2 Prep the duck by creating diamond and place on the side to cool. Q Parmesan, fresh basil, and freshly cuts into the fat layer and seasoning. 9 While the duck is in the oven, make This allows the fat to render faster. up the yoghurt sauce with 3 tbsp of ground black pepper, to serve 3 Add ghee to a large pan on a yoghurt with chopped dill and a medium heat. Add the duck breasts, sprinkle of salt. fat side down. There shouldn’t be 10 Remove the dish from the oven a sizzle until at least 5 minutes and slice the duck breast, before into cooking. spooning over the thick yoghurt. 4 Use tongs to press the breasts down 1 Preheat oven to 190°C, 170°C fan, gas 5. Drizzle lemon slices with avocado oil and roast for 25 mins. 2 Roast the beetroot until crisp, removing with the lemons. 3 Make the white base: stir together garlic, ricotta, yoghurt and lemon juice. Spoon over the pizza base. 4 Put the beetroot on the pizza and place back in the oven for 15 mins. 5 Finish with Parmesan, fresh basil, black pepper, lemon rind, lemon slices, and drizzle with avocado oil. 64 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK



TOP FITNESS Head outside for a summer of activity with our round-up of the latest fitness buys. INTO THE WILD Whether it’s a quick dip in the sea or a triathlon in a lake, open-water swimming is taking off. However, even in June, British waters can be a bit nippy! The key to maximising your enjoyment of a body-boosting outdoor swim is to invest in the right swimwear. Enter sustainable British swimwear brand Davy J (davyj.com). Known for its luxurious recycled fabrics, Davy J has just added a new line of neoprene watersuits (from £95) to its collection. Each suit is made from a 1mm thick bonded recycled fabric, which makes it brilliant for braving the water and beating the wind chill. Choose from one-pieces, or mix and match separates to suit your activity. It’s time to take the plunge! WORDS: SARAH SELLENS. 66 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

FUEL YOUR RUN STEP UP Got a long run or hike planned this summer? After 20 years of designing top- Then you’ll need to consider taking on some notch workout wear, lululemon has taken sports fuel. The new High5 Energy Gel a big step forward into footwear. Inaugural Electrolyte (£6.99, highfive.co.uk) is packed collection, blissfeel, is based on scans of more with easy-to-digest carbs, plus electrolytes than a million female feet, because women’s feet lost through sweat, to ensure you feel on form have a different foot morphology to men’s. Expert over the miles. As the weather warms up, you made and wear-tested, the blissfeel running shoe might also want to try the brand’s Isotonic (£138, lululemon.co.uk) has a dual- Hydration (£8.49), a drink mix designed to density foam layering system for boost hydration while you exercise. a softer landing and to support multi-directional movements. The first in a line of training shoes from the brand, the chargefeel workout shoe (from £128) is on its way! SUPPORT ACT GREAT STRIDES Your boobs move while you Your feet move differently in exercise – up to 21cm in modern shoes. Certain footwear some cases – so it’s no can prevent the foot flexing, and wonder that a supportive bra cushioned heels make you put is a key part of your workout more weight through your heels, arsenal. But finding a good which creates problems. Try more sports bra for a bigger bust time barefoot – research from can be a task. Not anymore, Vivobarefoot found wearing thanks to the new Lorna Jane barefoot shoes for six months Hold & Mould Sports Bra increases foot strength by up to 60 (£75, lornajane.co.uk), a per cent. Get the VIVOHEALTH maximum support bra that platform (vivobarefoot.com/ flatters and is designed to fit vivohealth) to discover the C to F cups. It has structured best path to barefoot living. cups that comfortably support your breasts, fixed For more fitness content, padding that won’t bunch subscribe to our FREE and adjustable padded shoulder straps for a weekly newsletter. Visit feel-good fitting. topsante.co.uk and click on Newsletter to sign up! TOPSANTÉ 67

ways to TONE YOUR 6CORE These moves from S8 Training will help you get a stronger and more toned tummy – and it only takes 10 minutes a day! YOUR CORE IS This made up of muscles programme that lie deep within should take the torso, underneath around 10 mins to your abs. These complete – aim to muscles contract do 2-3 rounds of to stabilise the spine, serving as a all six moves. protective mechanism. A strong core helps you to maintain good posture Facebook.com/TopSanteMagazine @TopSanteUK throughout the day, as well as helping to prevent back pain and reduce the risk of injury in day-to-day life. Your glutes also assist your core, however, they can often become lazy, causing the lower back to work harder. The following exercises help to build core stability, as well as toning the abs and getting the glutes to fire to assist the core. These six, entry level moves all come with a challenging progression for the more experienced exerciser, so you can work at exactly the right level for you. 68 TOPSANTÉ

FITNESS | STOMACH Practise these moves daily to help strengthen your abdominals, which will also protect your back. For your lower abs and repeat with the other leg. For your upper abs This is one rep. TOE TAPS (20 REPS) DOUBLE LEG STRETCH Progress by lying on a box and (15 REPS) 1 Lie on your back with knees bent crunching as you lower each leg. and directly above your hips, shins TIP Maintain right angles at your 1 Lie on your back with your knees parallel to the ceiling. hips and knees throughout. bent and feet on the floor. 2 Keeping your right leg fixed in 2 Reach your arms back behind you position, slowly lower your left then circle them towards your feet toe to lightly tap the floor. lifting your head and shoulders off 3 Return to the start position the floor and into a crunch position. 3 Continue the circle as you raise your arms up and back behind you to the starting position, lowering your head and shoulders back down. This is one rep. Progress this exercise by beginning with feet lifted, shins parallel to the ceiling. As you circle your arms, extend your legs out straight. TIP Keep your chin tucked in and aim to get your shoulder blades off the floor as you crunch. WORKOUT: @S8_TRAINING MODEL: CHERYL @ACTIONFITNESSMODELS PHOTOGRAPHY: @MARCELGPHOTOGRAPHY Sign up to our newsletter at topsante.co.uk TOPSANTÉ 69

For your obliques For your Lower back / glutes TICK TOCK SUPERMAN LIFTS (10 REPS EACH SIDE) (5 REPS) 1 Begin on your hands and knees in Progress this exercise by placing your 1 Lie on your back with knees bent and directly tabletop position. hands on a foam roller. For an even above your hips, shins parallel to the ceiling. 2 Slowly raise your right arm and left leg, greater challenge, place the foam roller Extend your arms out to a ‘T’ position, palms down. lifting no higher than your hips under your shins – but be prepared, this 2 Slowly lower your knees to one side, only going as 3 Return slowly to the starting position but is move for not for beginners! far as you can before your opposite shoulder starts do not place your hand or knee down. TIP Keep your core tight to prevent to lift off the floor. 3 Focusing the effort Hover just above the floor before repeating you lifting your legs too high or through the core, return to the starting the move for 10 reps then switch sides. hyper-extending your lower back. position and repeat on the opposite side. This is one rep. Progress by keeping your legs straight. TIP The slower you perform this move the more effective it will be. 70 TOPSANTÉ

For your full core FITNESS | STOMACH PLANK WITH SINGLE LEG LIFTS (15 REPS) For your full core 1 With your hands and feet on the floor, ensure your head, legs and spine ROLLOVER (30 SECONDS are in a straight line (if you are not sure, ask someone to check). OR, IF DOING THE FULL 2 Keeping your core really tight, slowly lift your left leg. Keep it completely ROLLOVER, 8 REPS) straight and lift no higher than your hips 3 Slowly lower back into plank position and repeat on the other side. 1 Lie on your back with legs extended This is one rep. to the ceiling, arms extended by your side, palms facing down. Progress this exercise by placing your hands on a foam roller. 2 Use your core (not momentum!) to TIP Try to keep your bodyweight centred as your lift each leg. lift your hips two inches off the floor. Your body will naturally try to take more weight through the 3 Lower and repeat. opposite side to counterbalance you, but use the strength of your core to stay centred! Progress this exercise by using all the strength of your core to take your legs up and over your head. Lower very slowly, placing one vertebrae at a time back on the mat. TIP The full rollover is a challenging move but it’s perfectly fine to press down though your palms to assist the movement. It’s important when doing this Find out about move to keep your core tight and courses by S8 Training keep your hips level, so when you at S8.training.com lift one foot, your hips don’t dip on that side. TOPSANTÉ 71 Sign up to our newsletter at topsante.co.uk

I’m redefining old age When Alex Rotas, 72, from Bristol, searched for photos of ‘older sporty people’ online, all she found were stock shots of old people slumped in chairs in care homes. Where were all the inspirational older people? Alex set out to find them, photograph them and change the definition of ageing. 72 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

FITNESS | REAL LIFE WORDS: KIM WILLIS. PHOTOGRAPHSS: ALEX ROTAS. I’M AN AVID TENNIS buy my first camera. After a year PICTURE OF ALEX: SEAN MAYLON. player, and when I was 60, of tuition with Rachel, I attended a I was thinking about the sporting event in Italy, known as the different ways male and female Masters Games, where older athletes tennis players are portrayed in competed in judo, swimming, popular culture. This led me to beach tennis and polo, but it was ask myself, how are older sportspeople the athletics which captivated me. portrayed? I typed into Google: ‘Older sporty people’. The results Track and field athletes can’t rely were depressing – and shocking. on racket or ball skills, and I liked that ‘Older’ overrode ‘sporty’, with they wore the same skimpy kit as moribund images of old people younger athletes. I captured their slumped in chairs. Who’d want to get strong muscles and their wrinkly skin, old if this sorry looking picture was because it questioned the assumption what we thought lay ahead? I felt that ageing means you can’t stay sure that positive imagery would help strong and also be old. people look forward to getting older, rather than dread it. The ageing athlete embodies both, I didn’t own a camera and knew because they are strong and old, nothing about photography, so I found which wonderfully opposes the notion a tutor, Rachel, who met me for the that the only way to look great as first time at a camera shop to help me you age is to defy the ageing process. These athletes look their age, in the best possible way. Sign up to our newsletter at topsante.co.uk TOPSANTÉ 73

‘I photographed people in their 60s, 70s, 80s and 90s who recalibrated my sense of what the ageing body is capable of.’ INSPIRED BY AGE up when I was 77.’ I smiled. We live in a time of increased longevity, so I started attending international we must keep trying new things. athletics competitions and Olga died in her sleep when she was photographed people in their 95, after enjoying almost 20 years 60s, 70s, 80s and 90s who of competition. recalibrated my sense of what the aging body is capable of. In 2019, I photographed World Masters Indoor Athletics competitor Everyone I’ve photographed is Barbara Tukendorf. She was in her late inspiring, but I loved the late, 60s and ran the 3,000m very slowly. great Canadian Olga Kotelko. She She came last by 11 minutes, running was in her 90s when I met her, an empty track, her competitors long smashing track and field world finished. Everyone cheered as she records for her age group. I asked finally crossed the finish line. Her arms went up in the air, her smile whether she’d been an athlete all radiant. She hadn’t broken a world her life and she replied warmly: ‘Heavens no, honey. I took this 74 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

FITNESS | REAL LIFE record but there was a reason she was photos, but I swim, lift weights and so jubilant. Barbara showed me the run, even after a hip replacement scars of her heart and leg surgery. This in 2020. I don’t describe myself as was her first event and she was simply young at heart – I’m 72 at heart happy to be there. and living a joyful life. I hope that’s the spirit I capture in my photos. In 2020, many events were postponed and cancelled because of Things have changed in the years lockdowns, but in August 2021, I got since I started my project, and I hope to photograph athletes at the British I’ve contributed to that change. Masters Championships. At the finish At one of my exhibitions, an line of the women’s 300m hurdles, eight-year-old girl turned to her Susan Frisby, 60, and Jane Horder, 64, grandmother and said: ‘These photos collapsed on the track in each other’s show me I don’t have to be an old arms. These women train together person like an old person’. Getting and compete against each other, older is getting better. embodying the competitiveness and deep friendship I’ve witnessed many Alex has contributed to Running Stories (£8.99, times over the years. Nielsen) a collection of tales from runners of all ages, REDEFINING speeds and backgrounds. LATER LIFE All proceeds go to The Running Charity. To see more Every older athlete has of Alex’s work, visit alexrotasphotography. a story. I have one, too co.uk. Alex will be holding an outdoor – I don’t enter events exhibition in Eastville Park, Bristol, this May. because I wouldn’t have time to compete and take Sign up to our newsletter at topsante.co.uk TOPSANTÉ 75

TOP BEAUTY The lowdown on summer’s most exciting new beauty launches. SUMMER SCRUBBIN’ We love the experience of a body scrub but have to admit, clearing up the mess afterwards is off-putting. Fortunately, there’s no such worry with the new Frank Body Rosehip Body Scrub + Cleanser (£16.95, frankbody.com). A mess-free solution for exfoliation, this gentle sugar scrub exfoliates dry skin, then transforms into a foamy lather that cleanses and melts into skin. Thanks to the addition of rosehip oil and vitamin E, skin is left deeply nourished and baby soft. It’s our new-season hero! WORDS: AMELIE DAWSON. 76 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

BRIGHT TOUCH Fans of Charlotte Tilbury’s iconic Pillow Talk Party Collection (charlottetilbury.com) will be excited to hear the brand is expanding this range. Eye-defining treats include Pillow Talk Dreams Luxury Palette (£43), which are four sophisticated shades to take you from day to night. Colour Chameleon in Pillow Talk (£22) adds a gentle sparkle to the eyes. While Pillow Talk Push Up Lashes in Dream Pop (£25) is a wear- able berry brown shade to enhance every eye colour. Then you can glow with Pillow Talk Multi Glow Highlighter in Dream Light and Romance Light (£35), an all-over highlighter for a brilliant shimmer. TARGET THE EYES TopSanté PROMOTION If you’re looking for an anti-ageing eye product, take a look at The lavera Volume and Strength Kiehl’s Super Multi Corrective Eye Zone Cream (£62, kiehls.co.uk), Shampoo and Conditioner duo (£6.95, as a whopping 90 per cent of testers reported their eyebrow area lavera.co.uk) is packed with organic and looked more lifted after a 12-week trial. The new eye cream is natural ingredients to not only care for formulated to address all four eye zones – brow bone, eyelid, your hair but also encourage volume and outer corner and undereye. It delivers multiple anti-aging strength from root to tip. benefits, such as smoothing, firming, depuffing and brightening, Enriched with organic for a rejuvenated appearance. bamboo and quinoa to provide lifeless hair with extra volume and strength – without weighing it down – it’s free from silicones and parabens for silky smoothness, lustrous volume and radiant shine. Visit lavera.co.uk. For more beauty content, subscribe to our FREE weekly newsletter. Visit topsante.co.uk and click on the newsletter to sign up! TOPSANTÉ 77

Naturally beautiful overnight. NEW NEW lavera Re-Energizing Sleeping Range: Natural active ingredients • Combats signs of fatigue Combats fatigue • Revitalises the complexion and supports natural cell renewal Softens and regenerates skin • Silky texture with organic grape & vitamin E Suitable for all skin types • For fresh, radiant beautiful skin in the morning • Available from health stores and online at www.lavera.co.uk 100 % lavera. Nature you can feel. certified natural personal care

BEAUTY | COLLAGEN WORDS: KATY SUNNASSEE. IMAGES: SHUTTERSTOCK. BE A COLLAGEN QUEEN! Confused by the many collagen supplements on the market? Nutritionist abd food scientist Susie Debice chats to editorial director Katy Sunnassee to help you find the right product to feel and look great. Sign up to our newsletter at topsante.co.uk TOPSANTÉ 79

Katy: Does it matter which type of collagen we use? Susie: What a lot of companies are doing to market their products is to say they’re using a particular type or types of collagen, i.e. type 1 and 3, or type 5, which means they’ll end up benefiting those associated areas of the body. But that’s marketing hype and not really what’s happening. Although it is based on some science, what actually happens when you ingest collagen is that each molecule has to be completely chopped down to its smallest components, which are either two or three amino acids long, or they could be single-molecule ‘free’ amino acids. These tiny molecules have to be absorbed across the intestinal lining into your bloodstream, where they go to different areas of the body and get rebuilt by special cells called fibroblasts, which are in your cartilage and skin. These, in turn, knit together into long chains of polypeptides, which can be scrunched up into triple helix molecules and then integrated into the body part where they’ve ended up. So it’s quite a complex process and relies on good digestion! Katy: So, the collagen has to be Did you know? collagen) it’s from the skin or the digested and your body breaks it There are 28 types scales. The research I’ve seen shows down, whatever type you’ve had, that there isn’t a difference whether and puts it back together? of collagen that it’s marine or bovine because it’s all Susie: Yes, also there’s a special have been identified going to get chopped down into di, tri amino acid in bovine and marine or single peptides, which will all have collagen called hydroxyproline. The in the body, but to be absorbed and then reassembled bonds between hydroxyproline and when it comes to into something your body can use. proline, or hydroxyproline and glycine supplements, you’ll What is important, though, is a are super strong, like super glue – it’s mainly hear about person’s digestion – the better it is, virtually impossible for stomach acid the better the collagen will be broken or any strong peptide enzymes to types 1-5. down and absorbed. break them down. Hydroxyproline acts as a signpost your body Katy: Tell us about recognises and actively shuttles it hydrolysed collagen? towards those areas where collagen Susie: Hydrolysed collagen peptides is needed, particularly in the skin. are smaller than regular collagen. Bovine and marine collagens are rich in hydroxyproline. Katy: What parts of the animal does the collagen come from? Susie: It’s from wherever gelatine is found, as collagen is made from gelatine, or with fish (marine 80 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

BEAUTY | COLLAGEN A peptide – a single amino acid – is THE DIFFERENT TYPES... Top tip! Add a anything between 75 daltons to about Collagen is made slightly scoop of low- 250 daltons molecular weight. differently depending on molecular weight, where it is in your body. It’s unflavoured Raw, unprocessed collagen is basically long chains of amino collagen to bone around 50,000 daltons in size, and acids that are all organised broth or a soup gelatin is 10,000 daltons. However, in different sequences to make a really your body can only absorb 450 daltons depending on where they go. super-charged, gut in molecular size. So, it has to break There are 28 identified types healing broth! down those huge molecules into small but we tend to mainly hear ones. about only five of them, as especially one containing protein. they’re the ones used most This is because you want your protein Hydrolysed collagen is so much in collagen supplements… enzymes to be working on breaking easier to process and absorb because down the collagen, not the steak during the hydrolisation process, all TYPE 1 tends to be in bones, or roast chicken you’re eating. But the triple helixes are split to leave skin, tendons, ligaments and having some collagen before a single strands, which are further connective tissues. workout in a smoothie is OK. chopped up into little sections. TYPE 2 is in cartilage and in Hydrolysed collagen is usually found your eyes. Katy: How is vitamin C linked to in good-quality supplements with TYPE 3 is mainly found collagen formation? around 5-3,000 daltons. With some alongside type 1. Susie: Your body can’t achieve much we’re now seeing 2,000 daltons, which TYPE 4 is part of cell with collagen unless it’s got enough is even better, as all the body’s got to membranes. vitamin C to go with it. There are two do is get those 2,000 units down to TYPE 5 is mainly found in hair enzymes in the fibroblasts – those around 450 daltons or lower, so that’s and in your skin cell surfaces. special collagen-knitting cells – that a single amnio acid or a double or work hard to join all those amino triple peptide. The lower the number Bovine collagen contains acids back together, and they are the better, as your body has less work types 1 and 3, while marine dependant on vitamin C. to do chopping up the molecules. tends to just contain type 1. It’s all about optimising that rate It’s worth looking on a company’s would get if you had a pure collagen of conversion, so taking vitamin C website to find out the daltons as, if peptide. They’re not bad, but they are at the same time as your collagen the packaging doesn’t say how big the unlikely to be as effective in terms of is really important. molecules are, you won’t know how collagen support. much work your digestion has got Katy: Is it true that taking collagen to do. Katy: Should you take collagen can help improve gut health? on its own or with a meal? Susie: If your intestinal lining Katy: What’s the difference Susie: You can have it on its own in becomes inflamed due to stress, poor between hydrolysed collagen water, or in a smoothie, as long as diet or imbalanced gut microbiome and collagen peptides? you’re not having it with a main meal, then tiny holes appear (leaky gut). Susie: Collagen peptides could be Undigested food particles and peptides of any length – they could be pathogens gain access into the body collagen polypeptides with multiple burdening the immune system and molecules. Collagen peptides are liver. Collagen provides strength and where the triple molecule helix integrity to the intestinal lining, so has been undone and they might have replenishing collagen is important. been chopped in half or maybe four There’s a huge connection between ways to make them a bit smaller. But the gut and skin, especially if you’re they are not that small; not as small as an acne sufferer or you have with hydrolysed collagen. problematic skin. Katy: Some ‘collagen protein powders’ contain collagen peptides with other ingredients. Are these as effective? Susie: If something only contains, say, 30 per cent collagen per scoop because it also contains other protein powders, such as pea or rice, you’re getting a third of the collagen that you Sign up to our newsletter at topsante.co.uk TOPSANTÉ 81

GET YOUR Top tip! BOUNCE BACK! Take collagen on an empty stomach or at least Keep your skin – and whole body – supple, smooth and plump with our away from other protein pick of the latest collagen products. sources. This is so your digestive enzymes and stomach acid can focus on chopping up the collagen rather than digesting other foods. Eco-friendly! No fillers! Edible Health Anti- Ancient + Brave True Collagen Ageing Collagen (£27, ancientandbrave.earth) Powder (£37.50, Strengthen your cartilage and bones with ediblehealth.com). this hydrolysed collagen peptide A solvent-free, alkaline powder, sourced from grass-fed manufacturing process is bovine. Easily digestible and highly used to create this absorbable at 2,000 daltons, it’s premium bovine collagen tasteless and odourless so you hydrolysate with amino won’t notice it sprinkled into acids, vitamins, minerals, water, smoothies or on food. An polyphenols, and excellent source of protein, this bioflavonoids, to help collagen is free from artificial improve hair, skin and ingredients, GMOs, fillers and nails. The rub is also refined sugars. recyclable. (Sweetener: (Sweetener: none) freeze-dried raspberry powder). Good for immunity! Pura Collagen Protect Advanced Collagen Formula (£29.99, puracollagen. co.uk) Support your immune system with this bioactive bovine collagen peptide powder, naturally flavoured with blood orange and ginger. This blend promotes immune health, reduced fatigue and boosted cognitive function with high- strength vitamins and minerals, such as anti-inflammatory ginger root extract, vitamin C, zinc and iron. Molecular weight is 2,000 daltons. (Sweetener: stevia) 82 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

BEAUTY | COLLAGEN Great for your gut! A celeb fave! Neutrient Advanced Collagen Vital Proteins Collagen Peptides (£34.98, abundanceandhealth.co.uk) (from £24.99, vitalproteins.co.uk) Containing hydrolysed collagen Sourced from free-grazing cattle, peptides from grass-fed bovine this powder is pure collagen peptides powder, with 80g of vitamin C with no other additives. It contains 20g per serving and heat-stable of collagen in each serving, with a probiotic spores, this powder is a molecular weight of between 3,000 first-of-its-kind gut-healing formula. and 5,000 daltons. Hollywood actor Use for healthy Jennifer Aniston is a fan and an digestion, ambassador for the brand. immune function Apparently, Jen enjoys two and radiant skin. scoops of the neutral-flavoured Molecular weight collagen powder in her is 2,000 daltons. morning coffee! No additives. (Sweetener: none) (Sweetener: none) Ready to drink! Great taste! TOP SANTÉ PROMOTION Improve joint health with collagen Maxine Laceby Absolute Skin Woof Premium Collagen Collagen is the most abundant protein Collagen Marine liquid Beauty Drink (£39.95, in your body but levels start to collagen (£32.99, skinwoof.com) This orange and diminish by about 1.5 per cent per absolutecollagen.com) mango-flavoured marine drink year, from the age of 25 years. So, Revitalise hair and scalp with comes in sachets with 3,000mg replacing collagen is essential. this marine hydrolysed collagen of Peptan marine collagen, with ArthroVite (arthrovite.com) introduced drink in lemon, mango or 2,000 collagen products to the mandarin. It’s enriched with daltons. UK in 1994. This British vitamin C. Each 10ml sachet Also company makes Collagen contains 8,000mg of collagen contains Plus, Beautivite and –that’s 2,000 daltons, with just hyaluronic Flexivite to improve joint 32 calories from 7.7g of protein. acid, health and mobility, as Enjoy straight from the sachet vitamins C well as skin health. or add to a drink. and A, plus (Sweete: Steviol glycoside) gotu kola. (Sweetener: stevia) Sign up to our newsletter at topsante.co.uk Read part two of this interview, focusing largely on vegan collagen supplements, in the July issue! Also, find more collagen products at topsante.co.uk – just search ‘collagen’. TOPSANTÉ 83

TOP NOURISHMENT Enjoy alfresco dining, lower blood glucose with mustard and wake up to instant overnight oats! RAINBOW BRIGHTS Whether you’re going on a picnic or returning to the office and the world of packed lunches, these SHO Food Flasks (from £24.99, shoreusable.com) are irresistible. They come in 18 different hues from pastels to brights, so there’s plenty to choose from. The flasks can keep your food hot or cold – perfect for soup, salad or even ice cream. Each one comes with its own stainless steel spork, so no need to pack cutlery. WORDS: YVONNE MARTIN. * FOR RELISH AND MUSTARD BRAND TRACKLEMENTS (TRACKLEMENTS.CO.UK). 84 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

NOURISHMENT | NEWS SIP AND SNOOZE The nights may be shorter but that’s no reason to compromise on sleep quality. So why not end your day with a cuppa that will help you unwind? New D’Amazonia Sleep Tea (£15 for 20 tea bags, damazonia.co.uk) contains non-caffeinated and calming ingredients such as lavender and chamomile. The mix also includes rose petals for a wonderfully fragrant brew. Each biodegradable teabag can be used twice so they go even further. Drink in the goodness You’ll get a nutrition hit from these smoothie kits by Pack’d (from £1.85, packd.co.uk). The kits are little packets of prepared fruit and veg, plus a superfood sachet all geared up to whatever kind of boost you need. There are six handily portioned frozen sachets in the range, created by nutritionists. Nourish contains prebiotic fibre and is rich in vitamin C, while Replenish supports your immune system with vitamins A, C and B12, as well as manganese and folate. Never feel guilty for wasting fresh fruit and veg that goes off before you get chance to use it, as with these frozen packs, nothing need go to waste. OATS WHAT A BEAUTIFUL MORNING! Short on time in the morning? Stock your fridge with the new HEALTH BENEFITS BY jars of Oatsu Overnight Oats THE SPOONFUL (from £2.99, oatsu.co.uk). They come in Banana Biscoff, Choc Just a teaspoon of wholegrain mustard every Peanut, Blueberry and Apple day could help improve blood glucose and Cinnamon, and are not only good for at home but cholesterol levels, according to a study* from for taking to work too, as Cardiff Metropolitan University. It found the jars mean you’ll avoid bottom-of-the-bag spillage. 86 per cent of participants had a significant drop in blood glucose and/or cholesterol FIND MORE ONLINE... Follow us at during the 12 weeks of the study. Try Tracklements’ Robust Wholegrain Mustard (£2.40 for 140g, tracklements.co.uk). Instagram.com/topsanteUK for more food inspiration! TOPSANTÉ 85

YOUR KETO KITCHEN CRUSH YOUR SUGAR CRAVINGS! Nutritionist, keto expert and author Pauline Cox, MSc, shares her top tips for quitting sugar and optimising your blood sugar levels. 86 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

NOURISHMENT | KETO KITCHEN PHOTOGRAPHY: GETTY, SHUTTERSTOCK, SUZI BIRD SUNLIGHT PORTRAIT STUDIO. DO YOU FIND YOURSELF ‘Your you crave something sweet, you are really nibbling one biscuit, which brain is craving the taste, while your body is craving quickly turns into hardwired the impact that sweet food will have on your devouring the whole packet? Perhaps you to blood sugar. You have sweet receptors tell yourself you’re encourage that mean that when you ingest quitting the sweet stuff for good, but something sweet it sends a message yet end up chomping on chocolate two you to to your brain saying ‘pay attention, days later? If you need more sugar to consume this tastes good!’ achieve the same blissful feeling that a few bites of a chocolate bar used to sugar GUT CONNECTION provide, or are having withdrawal whenever effects when not eating sugary foods and Preference for sweet foods is in part so you continue to eat it despite negative you due to taste but also in part due to a physical or psychological consequences, have the subconscious conversation between the you’re not alone. chance.’ neurones in your gut and your brain. These neuropod cells in the gut respond For many people, sugar is like a bad to the presence of sugar by registering the relationship they keep going back to. It’s not presence of ‘sweet’ and send messages to healthy, yet they just can’t seem to stay away. the brain via the vagus nerve, triggering Why is it that sugar can have such a hold the release of dopamine. over us, and is there really such a thing as sugar addiction? So, anytime you eat something sweet, your gut is telling your brain to eat more ADDICTED TO SUGAR LOVE! of it! This is why food companies spend a great deal of money and science creating As humans, we are motivated by our potent the perfect formula to stimulate your taste brain chemistry to undertake certain buds as well as this subconscious chit-chat behaviours that ensure our survival. Sex, between the gut and the brain. Hidden sugars drug taking and eating stimulate the in food, concealed within the flavour of salt release of a neurotransmitter, or brain – think pasta sauce, breads, crisps – is not hormone, called dopamine. Dopamine an accident, it’s there for one reason only shapes behaviour through association: – to get you addicted. if something is pleasurable, your brain releases dopamine to motivate you to INSULIN RESISTANCE keep performing that same activity. Going back to your brain cells, these are Low levels of oestrogen, folate and susceptible to what’s called insulin resistance, vitamins D and B6, as well as high levels which is where insulin, the hormone of stress and inflammation, can lead to that regulates your blood sugar, can no naturally low levels of dopamine. Therefore, longer do its job as well. When you eat dopamine-seeking behaviours such as something, insulin is crucial for transporting compulsive eating may be driven by low glucose from your blood into your brain levels of dopamine. Eating highly sugary cells and other cells. Insulin unlocks the cell foods leads to your dopamine levels spiking, door to allow glucose to pass into the cell, quickly followed by a drop, driving you to eat however, high-sugar consumption over a long more sugar to maintain the high. period of time results in insulin no longer being able to open the door as well. YOUR HUNGRY BRAIN Imagine the door becoming heavy and difficult to open, with more and more insulin Although your brain accounts for just needed to usher the glucose into the cell. three per cent of your body weight, it demands a quarter of your energy use. A very important area of the brain, the And your sugar-hungry brain is hardwired hypothalamus, is responsible for hunger to encourage you to seek and consume and appetite. If the hypothalamus becomes sugar whenever you get the chance. insulin resistant, you can lose your sense of feeling full, and hunger becomes Getting sweet stuff into the body has a lot prolonged, driving you to want to eat more to to do with taste as well as the impact that satisfy your brain’s need for glucose. Turn the sweet food has on rising blood sugars. When page for five ways to fight these cravings. Sign up to our newsletter at topsante.co.uk TOPSANTÉ 87

5WAYS AVOID OBVIOUS TO BEAT YOUR SUGAR SUGAR SOURCES CRAVINGS Foods that cause a sharp rise in blood sugars and dopamine makes them far more addictive. Managing your blood sugar spikes can help to reduce the impact sugar has on your body, which is key for better brain function and appetite regulation. So, avoid things like biscuits and sweets as these will create massive sugar spikes. EAT SUGAR WITH FIBRE Eating fibre alongside foods with a higher-glycaemic index (sugar load), will lower the impact on your blood sugars. A large salad with your pizza reduces the blood sugar spike from the pizza. Eating your dessert after a fibre-packed lunch will lower the blood- sugar impact of the dessert. TAKE INCREASE PRIORITISE SLEEP OMEGA-3 AMINO ACIDS The quality and length of Sugar-sensing neuropod Doing so can help reduce sleep impacts our sugar cells in the gut also respond cravings through gently cravings. An increase of 15 per to essential fatty acids. stimulating dopamine. Easy-to- cent in hunger hormone and a Omega-3 supplementation can absorb protein powders, collagen reduction of 15 per cent in satiety release dopamine via these peptides or food-source protein hormone occurs when you have neuropods, helping to reduce sugar can help lower sugar cravings. poor sleep. Aim for seven hours cravings. This can be achieved with Try adding collagen to of good-quality sleep to help EPA fatty acids in supplements smoothies, or mixing into containing fish oil, or if you’re porridge to reduce the reduce cravings and vegan, try the UK-grown overeating. oilseed, ahiflower. carb load. 88 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

NOURISHMENT | KETO KITCHEN LOW-CARB CARROT & APPLE MUFFINS These delicious muffins will satisfy your Makes 12 muffins Learn more about sweet tooth without sending your blood quitting sugar in sugar and dopamine levels skyrocketing. 1 Preheat oven to 190oC, 170oC fan, gas Primal Living in a The high levels of fibre and healthy fats mark 5. Line two muffin trays with 12 paper Modern World, will keep you feeling fuller for longer and muffin cases. by Pauline Cox. fuelled for the day. They have a natural 2 Grate the carrots and apples by hand, or by sweetness thanks to the carrot and apple, machine if you have a Magimix or an equally Use the code plus the warmth of cinnamon. They freeze clever gadget to turn veg into shredded TopSante10 for a well, so batch cook and stock up! jewels in minutes. £10 discount at 3 Add the beaten eggs, melted coconut oil, Q 375g carrots, grated lemon juice and half of the lemon zest to a sowandarrow. Q 375g apples (choose green apples for a mixing bowl and combine well. com. And link 4 Add the almond flour, baking powder, up with others at lower-carb content), grated cinnamon and salt to the egg and coconut oil Pauline’s free Q 5 free-range eggs, beaten mix and combine before adding in the Facebook group Q 90g coconut oil, melted shredded apple and carrot, sultanas and – Healthy Keto & Q ½ unwaxed lemon, juiced and zested chopped walnuts. Mix to form a thick batter. Low-Carb Living. Q 375g almond flour 5 Spoon the batter into your lined muffin trays Q 3 tsp baking powder and bake for 22-24 mins. Q 3 tsp cinnamon 6 Leave to cool and top with a dollop of Greek Q 1 tsp salt (level) yoghurt or coconut yoghurt, the remaining Q 150g sultanas lemon zest or orange zest, and a walnut. Q 90g walnuts, roughly chopped Sign up to our newsletter at topsante.co.uk TOPSANTÉ 89

$11(B\" TOMS With British Tomato Fortnight from May 23 – June 5, now’s the time to celebrate the humble tom, especially those grown in the UK. Add some sunshine and colour with these fabulous recipes – perfect for a Platinum Jubilee party! TOMATO & NECTARINE FATTOUSH This Lebanese salad is a texture of colours, halved WORDS AND PHOTOS: THE BRITISH bonanza: you’ve got crunch, Q Handful each of parsley and mint TOMATO GROWERS’ ASSOCIATION. juiciness and tang. Don’t worry if you don’t have all the ingredients, leaves, roughly chopped simply go with whatever you have in Q 3 spring onions, finely sliced your fridge. Many things will work Q 1 tbsp sumac (or extra lemon) – raw peas, sweetcorn, fennel, Q Juice of ½ lemon pomegranate seeds, celeriac, kohlrabi, broad beans, raw 1 Preheat the oven to 200°C/180°C asparagus, pineapple, plums and fan/gas mark 6. Lay out the pitta, grapes. Add feta or fried halloumi textured side-up, on a small tray and to make this more substantial. brush both sides with a tablespoon of oil. Season lightly and place in the Serves 4 oven for 7-10 mins until crisp and light golden. Remove and leave to cool. Q 2 pitta breads or other flatbread, 2 Place everything except the 2 tbsp opened up like a book of oil and lemon juice into a big salad bowl. Q 3 tbsp olive oil 3 Break in the crisp pitta, season well, Q 1 nectarine, not too ripe, de-stoned then throw in the sumac, squeeze in the lemon and drizzle over the olive and chopped oil. Toss everything well with your Q 1 cucumber, deseeded hands, then taste and adjust the seasoning according to taste. and chopped Q 100g radishes, chopped Q 350g ripe baby tomatoes, in a mix 90 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

NOURISHMENT | TOMATOES Sign up to our newsletter at topsante.co.uk The carotenoids found in tomatoes may help prevent UV damage. A 2006 study found that, over 10-12 weeks, there was a decrease in sensitivity as a result of increasing dietary carotenoids. However, it’s still important to be careful in the sun to avoid UV damage. TOPSANTÉ 91

OVEN ROAST TOMATO SALAD WITH ASPARAGUS, THYME, OLIVES & WATERCRESS The British tomato and asparagus Q 1 tbsp extra-virgin olive oil 3 Remove the tomatoes from the oven, season overlap, so this is the perfect Q Mozzarella, to serve gently press them down with a potato recipe to celebrate them together, masher or big spoon to release some when British tomatoes are at their 1 Place the tomatoes in a large baking of their juices. Sit the asparagus on juiciest and asparagus is at its tray, making sure there’s plenty of top of the tomatoes and scatter most abundant. space for the asparagus later. Prick around the olives. Return to the hot each one with the tip of your knife. oven for another 12-15 mins until the Serves 4 Use the side of the knife to flatten the asparagus is just coloured and tender. garlic, then throw into the tray with 4 Meanwhile, lightly dress the Q 500g baby tomatoes the herbs and 3 tbsp oil. Season lightly watercress with the extra-virgin olive Q 4 garlic cloves, peeled and toss everything with your hands. oil, a small squeeze of lemon and Q A few sprigs of thyme 2 Place in the middle of the oven, then some seasoning. Toss and spread Q A few sprigs of rosemary heat the oven to 200°C/180°C fan/ out on a platter. Q 4 tbsp olive oil, plus extra to drizzle gas mark 6 and leave the tomatoes in 5 Remove the tomatoes and Q 500g British asparagus, tough the oven until it reaches temperature asparagus, and spoon everything over (you want them in there for at least the leaves. Drizzle over any pan juices ends discarded 15-20 mins). Meanwhile, toss the (this should dress the salad a bit Q 4 tbsp black olives, pitted asparagus in the remaining tbsp of more) and serve immediately with Q 160g watercress oil and put to one side. mozzarella and fresh bread. Q Juice of ½ lemon This recipe involves a few clever tricks: cooking your tomatoes in the oven as it heats means they cook more slowly, giving them time to get sweet before you add the asparagus. And pricking your tomatoes means they slowly deflate rather than burst. 92 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK

ELT WITH NOURISHMENT | TOMATOES BASIL MAYO TOPSANTÉ 93 This is the simplest of combinations, but it really works. Something magical happens when a boiled egg and a juicy British tomato meet. Make your own mayo from scratch if you prefer. Makes 2 Q 4 medium eggs Q 100g shop-bought mayonnaise Q ½ tsp Dijon mustard Q Handful of basil leaves Q 4 slices of white sandwich bread or baguette Q 4 little gem leaves or other lettuce leaves Q 1 big, ripe tomato, thickly sliced 1 Bring a small pan of water to the boil and simmer the eggs for 10 mins before draining and cooling under cold running water. 2 Meanwhile, place the mayonnaise, mustard and basil leaves in a cup and use a hand blender to blitz until you have a bright green mayo. 3 Peel the eggs, then cut into thick slices. Spread both sides of the bread with mayo, then layer up with the egg, lettuce leaves and tomato slices. Season the tomato with a little salt, then sit the other piece of bread on top and cut in half. Serve with your choice of crisps – salt and vinegar is a particularly good match. Did you know? An 80g serving of tomatoes counts as one of your 5 A Day – that’s roughly one tomato or seven cherry tomatoes. The same serving amount also provides about 5 per cent of your daily potassium, which is associated with lower rates of stroke. Sign up to our newsletter at topsante.co.uk

FRESH TOMATO Get the most from PUTTANESCA your tomatoes by cooking them before eating, You’ve probably made the cooked as research suggests this can version of this, but have you increase their antioxidant tried the fresh one? Here you’re properties and your ability to harnessing the wonderful, perky access their lycopene compounds. sweetness of British tomatoes Eating tomatoes whole, along with and combining them with the a source of fat, such as olive oil, deep, savoury flavours of anchovy also helps you better absorb and capers. You just need to make these protective sure the pasta is hot when you add it to the sauce. carotenoids. Serves 4 Facebook.com/TopSanteMagazine @TopSanteUK Q 500g baby tomatoes Q 6 tbsp olive oil, plus extra to serve Q 4 garlic cloves, chopped Q 8 anchovy fillets, chopped Q ½ tsp chilli flakes (or a little more if you like) Q 3 tbsp capers Q 4 tbsp pitted black olives, roughly chopped Q 350g spaghetti, fusilli or penne Q 2 handfuls of parsley leaves, chopped 1 Bring a pan of salted water to the boil. Halve the tomatoes, then squeeze out and discard the seeds. Roughly chop them and transfer to a large bowl. 2 Add your pasta to the pan and cook until al dente, or however you like it. 3 Meanwhile, add the oil to a medium frying pan over a low heat, and warm the garlic, anchovies and chilli, cooking gently until the garlic begins to turn a light golden colour. 4 Turn the heat up to medium and add the capers and olives. Once everything is hot and sizzling, take off the heat and stir in the tomatoes so they get covered in the delicious oil. Add the parsley and season well. 5 Drain the pasta, reserving a cup of the pasta water. Pour the hot pasta straight onto the tomatoes, stirring well so every bit of pasta is coated. Add a dash of cooking water if you need to loosen the sauce. 6 Immediately transfer to plates and serve with an extra pinch of chilli flakes and a drizzle of oil, if you like. 94 TOPSANTÉ

NOURISHMENT | TOMATOES CHICKEN, TOMATO, OLIVE & CIABATTA TRAYBAKE A brilliant one-pan lunch or dinner, Q 8 chicken thighs, skin-on and on together all the other ingredients this requires very little chopping and the bone, room temperature (except the bread and 1 tbsp of oil) even less washing up. The bread with some seasoning. Pile into the tray absorbs all the delicious chicken Q 6 thyme sprigs around the chicken and roast for 15 flavours and tomato juices, so every Q 2 tbsp capers mins. Toss the bread in the remaining mouthful is thrilling. And it’s a great Q 4 tbsp mix of black or green olives tablespoon of oil and put to one side. way to use up stale bread and to use Q ½ tsp chilli flakes 3 Remove the tray from the oven. British tomatoes when they’re at Q 150g stale ciabatta or white Working quickly, move the chicken their ripest. This can also be done to a plate, then add the bread and, with a whole chicken, just scatter sourdough, torn into large pieces with a fork, toss it well in all the everything around it in the tray. tomatoey juices. Return the chicken 1 Preheat the oven to 180°C/160°C to the tray and snuggle it in, skin-side Serves 4-6 fan/gas mark 4. Prick any small up. Return the tray to the oven for a tomatoes with the end of your knife further 30 mins, stirring once so the Q 800g tomatoes, mix of sizes and cut any large ones into chunks. bread doesn’t catch. and colours Gently squash the garlic cloves with 4 Once until the chicken is golden and the back of your knife. the juices run clear, remove from the Q A head of garlic, cloves separated 2 Drizzle the bottom of your largest oven and allow to rest for 5 mins. and unpeeled baking tray with a little oil, then spread Delicious with a green salad. out the chicken skin-side down and Q 5 tbsp olive oil, plus extra to drizzle season the top. In a large bowl, toss Sign up to our newsletter at topsante.co.uk TOPSANTÉ 95

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HEALTH | PARTING WORDS Women in wellness Living with a narcissist takes everything from you Ronia Fraser, 40, from London, shares June 1 is World how she escaped an abusive relationship Narcissistic Abuse and is now helping others. Awareness Day – find out more at IWAS HEAD OF FINANCE FOR A complex PTSD symptoms within five months. WORDS: KATY SUNNASSEE. multi-million-pound music business in I then trained in various holistic therapeutic wnaad.com. Los Angeles, had a beautiful home in modalities and altered them for the purpose of the Hollywood Hills and was living my narcissistic abuse recovery. From there I created INDICATIONS dream life. But behind the successful a gentle but highly effective, first-of-its-kind YOU MAY façade, I was trapped in a severely recovery programme. BE WITH A emotionally and psychologically abusive NARCISSIST: relationship. The loving, caring man I had got Today, I run a sought-after international O Constantly together with had become unrecognisable trauma recovery coaching practice where I’ve walking on and cruel. Within a matter of days I went been helping abuse survivors across the world eggshells. from being highly functioning to not get back on their feet, regain mental health and O No longer functioning at all. I had no idea what had hit recover who they were always meant to be. recognising the me. I didn’t even realise I was being abused; I person looking thought there was something wrong with me. MAKING SELF-CARE A PRIORITY back at you I knew nothing about narcissists. All I knew in the mirror. was that I needed to get away. So, I dropped For someone entangled with a narcissist, O Feeling like everything, abandoned my life in the US and self-care didn’t come naturally to me. But it’s an addict. returned to the UK. As a consequence of been the key to recovery, and I now have a solid O Thinking that the abuse, I struggled with complex PTSD. daily routine in place. But the most important you are losing Looking back, the red flags were there but self-care step you can make, with the biggest your mind. I had made excuses for his (mis)behaviour. impact, is a ‘no contact’ policy with your abuser. O No one understanding REGAINING CONTROL ORonia Fraser is a leading expert in narcissistic what you are abuse recovery. She is also an multi-award- experiencing. I studied everything I could find on narcissists winning trauma recovery coach, clinical O Sensing that but despite all my in-depth knowledge I just hypnotherapist and hypnotherapy trainer, NLP something was wasn’t getting better. I went to therapy every master practitioner and trainer, and Havening wrong right week but got frustrated with the lack of Techniques practitioner. Get the 28-Day Selfcare from the start. understanding and results, so I went on a Challenge: Finding back to YOU after Narcissistic mission to find something that would reverse Abuse for the special price of £197 (starts June 6) the damage. Once I did, I was free from and a free copy of How to Heal from Narcissistic Abuse at roniafraser.com. 98 TOPSANTÉ Facebook.com/TopSanteMagazine @TopSanteUK



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