LIFESTYLE
Healthy 20-minute recipes that deliver big flavour for under 600 calories
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If this year has taught us anything, it’s that the nation is permanently torn between wanting dinner now and wanting dinner that won’t derail the week. Enter Alex Hughes – the NHS-worker-turned-recipe-creator whose “kitchen bangers” have amassed a 1.5 million-strong following and proved, convincingly, that calorie-conscious food doesn’t have to taste like penance.
Her new book, 20 Minute Low-Cal Kitchen Bangers, is essentially a love letter to people who are hungry, busy and frankly bored of being told they can’t have tacos. Everything here lands under 600 calories, hits the table in the time it takes you to scroll TikTok once (fine, twice), and still tastes like something you actually want to eat. Think breakfast burrito bowls stacked with smoky potatoes, lasagne soup that eats like the real thing without the faff, and those crispy chicken snack wraps that the fast-food chains abandoned but Hughes has resurrected – only lighter, crunchier and with more protein.
Hughes knows her audience: the meal-preppers, the air-fryer devotees, the macro trackers and anyone who believes flavour should come first. Each recipe comes with calorie counts, protein breakdowns and clever swaps baked in, so you can tweak without thinking too hard – from subbing chicken chipolatas for extra protein to turning a wrap into tomorrow’s packed lunch.
It’s comfort food redesigned for real life: fast, full-flavoured and genuinely satisfying. Or, as Hughes might put it, a banger.
Breakfast burrito bowls
This is an absolute banger. If you can’t get lamb’s lettuce, sub it for some spinach. To boost the protein, opt for chicken chipolatas or add some scrambled egg, and to make this dish vegetarian, opt for meat-free sausages.
Serves: 2
Calories: 433 per portion | Protein: 26.4g | Fat: 18.3g | Carbs: 35.2g
Ingredients:
250g Maris Piper potato, peeled and cut into 2cm cubes
1 tsp smoked paprika
1 tsp dried parsley
Olive oil spray
4 reduced-fat pork sausages
1 tsp taco seasoning
50ml water
1 small green pepper, finely diced
1 small red onion, finely diced
1 large salad tomato, diced
40g lamb’s lettuce
50g avocado, cubed
20g reduced-fat cheddar, grated
Sauce
50g fat-free Greek yoghurt
½ tsp chipotle paste
1 tsp lime juice
Salt
Method:
1. Start by patting the potato dry with kitchen paper and placing it directly into the air fryer drawer. Season with the smoked paprika and parsley along with some salt and pepper. Shake well to distribute the seasonings, spray with a few pumps of olive oil spray and air fry for 17 minutes at 200C shaking every 5 minutes or so.
2. Next, add a few pumps of olive oil spray to a large frying pan. Squeeze the sausages out of their skins directly into the pan. Fry over a high heat, breaking the meat into smaller pieces. Cook for 7 minutes or so, until browned.
3. While the sausage meat cooks, prepare the sauce by mixing together all the ingredients and set to one side.
4. Once the sausage meat has browned, add the taco seasoning, mixing well to combine, and then pour in the water. Mix for a further minute and remove from the pan.
5. Add the pepper, onion and tomato to the same pan. Sauté for a minute or two until they have slightly softened, then take off the stove.
6. While the potatoes finish cooking, build the bowls. First put in the lettuce, followed by the veggies, sausage meat, avocado, grated cheddar and finally the cooked potatoes.
7. Finish by drizzling over the sauce.
Oven: For the potatoes, place them directly onto a baking tray. Cook for 20-25 minutes at the same temperature, tossing regularly throughout.
Note: If meal prepping, add the lettuce and avocado fresh.
Lasagne soup
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All the cosy, tomatoey depth of a slow Sunday lasagne, minus the effort and the washing up (Ellis Parrinder)
If you’re in serious need of some comfort food, make this recipe; it’s how I imagine a hug from food would feel like. If you don’t like ricotta, you can omit this; the soup will taste just as good without it! You can also easily double it and store it in the fridge for up to four days as meal prep.
Serves: 2
Calories: 573 per portion | Protein: 52.5g | Fat: 18.45g | Carbs: 44.15g
Ingredients:
Olive oil spray
1 white onion, diced
1 heaped tsp chopped garlic
250g lean beef mince
1 tsp Italian herb seasoning
1 tsp smoked paprika
1 tsp dried oregano
1 tbsp tomato purée
1 tsp granulated sweetener (optional)
300g good-quality passata
400ml hot beef stock made with 2 cubes
50ml reduced-fat single cream alternative (I use Elmlea; you could use milk left to come to room temperature instead)
5 fresh egg lasagne sheets (25g per sheet)
2 handfuls of spinach, chopped
50g ricotta
40g mozzarella, grated
5g Parmesan, grated
Salt and pepper
A few fresh basil leaves, to garnish
Method:
1. Start by spraying a large pan with olive oil spray. Over a high heat fry the onion for 1 minute, until slightly soft, then add the garlic for 30 seconds.
2. Next, add the beef, continuing to cook over a high heat for 3-4 minutes until almost browned. Then turn down the heat slightly while you add the seasonings – the Italian herb seasoning, smoked paprika and oregano along with some salt and pepper to taste. Mix into the meat.
3. Once the seasonings are combined, add the tomato purée, sweetener, if using, passata, beef stock and cream. Bring to a high heat and cook for a minute.
4. While the sauce is boiling, slice the lasagne sheets in half and then half again. Add them to the pan, mixing well to ensure they are covered in the liquid. Leave over a medium heat for 3 minutes or so, by which time they should start to soften.
5. Add the chopped spinach and cook for a further 2 minutes.
6. While the spinach wilts, in a bowl, season the ricotta with salt and pepper, then whisk together and set to one side. Once the spinach has wilted, stir through the grated mozzarella.
6. Remove the pan from the heat. Dollop the ricotta on top of the lasagne, then sprinkle with the Parmesan and garnish with fresh basil leaves.
Note: If you like your soup to be more “brothy”, add an extra 100ml of water.
Crispy chicken snack wraps
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Fast-food nostalgia, but upgraded: lighter, crunchier and with enough protein to keep you going (Ellis Parrinder)
When a certain fast food chain stopped snack wraps, that meant rustling them up at home, and I’m not mad about it. My version is less processed and has more protein to help keep you fuller than the wraps otherwise would. This combination uses chilli heatwave tortilla chips to coat the chicken with a seasoned spicy-style mayo sauce.
Makes: 2
Calories: 252 per snack wrap | Protein: 23.1g | Fat: 7g | Carbs: 19.1g
Ingredients:
1 tsp garlic granules
1 tsp onion granules
1 tsp smoked paprika
2 × 60g chicken breast tenders
15g chilli tortilla chips, finely crushed
20g egg whites
2 mini tortilla wraps
4 roundhead lettuce leaves
1 light cheese slice, halved
Sauce
30g lighter than light mayonnaise
½ tsp sriracha sauce
1 tsp distilled white vinegar
¼ tsp dried parsley
Method:
1. Preheat the oven to 205C/185C fan.
2. Start by mixing the garlic and onion granules and smoked paprika together in a bowl to make a seasoning.
3. Set aside ¼ teaspoon of the seasoning for the sauce. Spilt the remaining amount in half, and use half to coat the chicken on both sides, and half to season the tortilla chips, mixing well.
4. Dip each tender into the egg white, shaking off the excess egg, and then dip into the crushed tortilla chips.
5. Transfer to a non-stick baking tray (or line a tray with baking paper) and bake in the oven for 18 minutes.
6. While the chicken cooks, mix together all the sauce ingredients with the ¼ teaspoon of reserved seasoning. Add a tablespoon of hot water if needed to get your desired consistency.
7. Warm the tortilla wraps in the microwave on high for 10 seconds.
8. On each wrap, layer the sauce, followed by the lettuce, cheese slice and cooked chicken, leave some space at the bottom. Fold up the bottom first, followed by the two sides and wrap each in foil or parchment paper to hold it together.
Air fryer: Cook the chicken at 185C for 14 minutes.
Note: If wrapping these up for later, allow to cool completely. I would only keep them in the fridge for one day.
‘20 Minute Low-Cal Kitchen Bangers’ by Alexandra Hughes (Ebury Press, £20).
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Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more
From gingerbread houses to frosted sugar cookies, sweets are everywhere you turn with the holiday season in full swing. If you have a big sweet tooth, you may be looking at healthier options, like sugar-free cookies or low-carb treats. But the truth is that they might not be better for you after all.
Many Americans were worried about their sugar consumption this year and considered alternatives. The International Food Information Council’s 2025 Food & Health survey found that 75 percent of Americans were trying to reduce or avoid having sugar this year, with 22 percent opting for a “sugar-free” option when available. In addition, the global sugar-free confectionery market is estimated to grow from $42.5 billion in 2023 to $84.3 billion by 2032, according to Dataintelo, a market research and consulting firm.
Dietitians believe that the rise in sugar-free options is a result of fear-based messaging about actual sugar. “Myths like sugar being addictive or causing diseases like diabetes or cancer have been circulating in the wellness space for ages, and they just can’t seem to die. Sugar has a place in a well-balanced diet,” Alison Swiggard, a Registered Dietitian Nutritionist in Portland, Maine, told The Independent.
Health risks have also been linked to sugar substitutes. Researchers from the American Academy of Neurology recently found that people who, on average, ate more than 190 milligrams of sweeteners each day for a year had 62 percent faster declines in cognitive and memory skills than those who consumed 20 milligrams.
So, should you be calling sugar-free desserts the healthier option when compared to your usual sweet treats? Here’s what experts have to say.
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Sugar substitutes in sugar-free foods have been linked to faster cognitive decline (Getty/iStock)
Artificial sweeteners can hurt your gut
Having too much of one thing is never good — including sugar-free desserts. While they are aimed to fulfill sugar cravings without the extra calories, they often have artificial sweeteners, like sucralose, aspartame, or stevia, that can actually increase the desire for other foods.
According to Avery Zenker, a Registered Dietitian in Ontario, Canada, artificial sweeteners have been linked to an altered appetite, increased inflammation, and gut microbiome disruption, which is “an imbalance in the types of microorganisms in your body” that can make you more vulnerable to infections, according to the Cleveland Clinic.
“There’s decent evidence they alter the gut microbiome, and disrupt gut barrier function (i.e., contribute to ‘leaky gut’),” she told The Independent, referring to a condition where the intestinal lining is damaged, leading to bloating or food sensitivities. “Some people experience headaches or digestive symptoms from artificial sweeteners,” Zenker continued. “On their own, artificial sweeteners don’t have strong health benefits and may harm health.”
Sugar alcohols in sugar-free treats can cause digestive discomfort
Swiggard reiterated her concern about the ingredients in sugar-free drinks and foods. While sugar alcohols, like erythritol, xylitol, sorbitol, and maltitol, make these items taste sweet, they can also irritate the gut when consumed in large quantities.
“Sugar alcohols are not fully absorbed in the digestive tract, meaning they travel to the large intestine where bacteria ferment them, which can lead to more gas production, bloating, cramping, and loose stools,” she explained.
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Artificial sweeteners have been linked to digestive issues (Getty Images)
Sugar-free treats can be high in saturated fats
Sugar-free foods have butter and palm oil to maintain flavor, moisture, and structure. However, these ingredients are saturated fats, which have their own downsides.
“Excessive intakes of saturated fat are linked to increased health risks, including cardiovascular disease and high cholesterol. Replacing saturated fats with unsaturated fats significantly reduces mortality and cardiovascular events in research,” Zenker explained.
Sugar-free desserts use refined carbohydrates
Some sugar-free desserts have a significant amount of refined carbohydrates, like wheat flour and starches. Zenker warned that consuming too many refined carbs can result in weight gain and systemic inflammation, and worsen insulin sensitivity, which is what keeps blood sugar levels stable.
“The glucose from refined carbs is rapidly absorbed into the bloodstream, increasing blood sugar levels. Excessive intake of refined carbs can still worsen insulin sensitivity, blood sugar regulation, and type 2 diabetes risk,” she said.
“Replacing added sugar with refined carbohydrates in sugar-free desserts has minimal benefit and may worsen certain health risk markers, especially when the refined carbohydrates are high-glycemic index foods like rapidly digestible starches,” she added.
Should you be having sugar-free desserts at all?
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Dietitians say we should consider having our usual sweets in a more relaxed way this holiday (Getty Images)
Of course, there are benefits to replacing sugar with artificial sweeteners, like lessening the risk of tooth decay and cavities, according to the Mayo Clinic. For some people, artificial sweeteners can be a short-term way to help lose or manage weight and are consumed for medical reasons, like diabetes.
Still, Swiggard recommended reading the ingredients labels on sugar-free desserts. She also encouraged people to reflect on why they’re eating these foods to begin with.
“If sugar-free options feel genuinely satisfying and supportive, they can absolutely be part of holiday eating. If they feel like a rule that doesn’t actually satisfy, it may be more nourishing (physically and emotionally) to enjoy traditional desserts in a relaxed way,” she explained.
For those looking to make a dessert without added sugar or artificial sweeteners, Zenker recommended using natural sweeteners.
“Using whole food sweeteners like dates, bananas, and applesauce can be nutrient-dense alternatives to sugar,” she said. “They still contain sugar, but it’s not linked as strongly to the health risks of refined sugar.”
Like every other year, Nigerian artists showed up in 2025. From stellar singles, EPs, to albums, the artists keep giving the world a reason to return to Afrobeats. From established superstars like Davido, Burna Boy and BNXN to rising stars like FOLA, Shallipopi, the Nigerian music scene has yet again delivered projects blending Afrobeats with R&B, hip-hop, amapiano and international influences, further exporting the Nigerian sound to global audiences.
In no particular order, these are albums released this year:
Auracle – Shallipopi
Every year since his breakout in 2023, Shallipopi has made it a tradition to release an album every year. In 2025, riding on the success of Laho, later supported by Burna Boy, Shallipopi released in third studio album, “Auracle.” He titles his albums distinctively, and they are obvious in the previous two: Presido La Pluto and Shakespopi.
Blue Disco – Young John
Young John is one of the few Afrobeats producers who became an artist. After previous successful albums, Young John came back with another spectacular album featuring Wizkid, Asake, Olamide and a host of others. Blue Disco is Lojay’s second full-length album.
No Signs of Weakness – Burna Boy
It may seem as though a year has never passed with a Burna Boy album. The African Giant, once again, came all out in 2025 to release No Signs of Weakness. It is Burna Boy’s eighth studio album.
FOLA – Catharsis
The breakout star of the year, arguably, is Fola. His brilliance was properly introduced in 2025, and he rode on the momentum to release an album. His debut album. The album was one of the most-streamed albums this year.
Davido – 5ive
In his fifth studio album, 5IVE, Davido flexed his amapiano muscles. Most of the tracks on the album are amapiano-infused but are also delectable to the ears. It is no surprise that a song off the album, With You, featuring Omah Lay, earned Davido another Grammy nomination.
Adekunle Gold – Fuji
Adekune Gold says Fuji is his best album yet, despite having five other songs in his catalogue. He taps into his roots in Fuji and delivers to the best of his ability.
Olamide – Olamide
Olamide said in 2022 that Unruly was going to be his last album, but he has since released two projects, Ikigai Vol. 1 and Olamide, an eponymous album. Olamide is Olamide’s 11th studio album. The album further explores his range of adapting to the demands of the ever-demanding industry.
Seyi Vibez – Fuji Moto
Sleep for a second, and Seyi Vibez has dropped another before you open your eyes. Even though he relaxed more this year, he couldn’t leave out the year without releasing an album. While the album includes all the songs from the EP, Child of Africa, which he previously released earlier in the year, he added songs that are even more melodic and the core Seyi Vibez sound.
Protect Sars At All Costs – Sarz
Sarz does not sing often, but he has the manpower to release an album featuring other artists. As a producer, his discography and impact are undeniable. Protect Sars At All Costs is his debut album, and the album shows why Sarz is one of the major stakeholders in the Nigerian music scene.
Captain – BNXN
As the album implies, BNXN is the captain of his own journey. It was argued that BNXN sounds the same on his songs, but he’s always been lyrically different. He sounds the same, he’s not saying the same. Captain is his second studio album, and it was a stellar body of work.
No Excuses – Blaqbonez
Who said rap is dead in Nigeria when Blaqbonez still exists? Without giving any further excuses, Blaqbonez released a critically acclaimed album, No Excuses, with ACL, a track off the album, which particularly gained momentum when it was released.
This One is Personal – Tiwa Savage
Tiwas Savage was emotionally personal on her fifth studio album, This One is Personal. Tiwa Savage’s pen game is brilliant, as evident in the album.
XOXO – Lojay
Lojay is a core lover boy. His gospel is love. In his debut album, XOXO, he explores this core. XOXO is going to be one of Lojay’s best albums in years to come.
Blown Boy Ru – Ruger
Ruger presents as a typical playboy, and his previous projects exude that. However, the intentionality in Blown Boy Ru sounds different. Ruger allowed himself to make this album.
Magixx – I Dream in Color
Magixx’s debut album, I Dream in Color is a 13-track project that weaves Afrobeats with R&B and neo-soul, exploring love, resilience and personal growth through emotive songwriting and smooth vocal delivery, quickly making it one of the year’s standouts.
Unfinished Business – ID Cabasa
As the title implies, ID Cabasa’s Unfinished Business is a project about unfinished business. He reimagined some of his previously produced and released songs like Olufunmi, Photocopy, Eni Duro and others.
The Machine is Coming – Odumodublvck
Odumodublvck’s The Machine is Coming is a prequel album to The Machine is Here.
The Machine is Here – Odumodublvck
Odumodublvck’s The Machine is Here is the actual album released after the prequel, The Machine is Coming.
Are there other albums we might have missed? Go ahead and share them with us.
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Vegan beauty is arguably in its prime, having evolved from products with bland packaging and inconsistent formulas to now frequently outperforming their traditional counterparts.
Karen Spinner, head of sales and marketing at the Vegan Trademark, clarifies the definition: “a product has no animal ingredients and no animal-derived products, [which is] also cruelty free – so no animal testing.”
However, Spinner notes that a cruelty-free label does not automatically signify a vegan product.
The beauty industry frequently incorporates animal derivatives, with common ingredients that can mislead consumers including “squalene, that’s an extract of shark’s liver, you’ll often find in deodorants, lip balms and moisturisers.”
“Ambergris, which comes from fat of the intestine of the sperm whale – that’s used in the perfume industry,” Spinner explains.
“And something doing the rounds on TikTok [are] vanilla perfumes. It’s very trendy at the moment, and lots of vanilla perfumes have a have an animal by product called castoreum, which is secreted from the castor sacs of beavers.
“Then obviously you’ve got cochineal, which is for pigment, created by crushing insects – you find that in lots of lipsticks, blushes and nail polishes.”
If you’re planning on dipping your toe into veganism this Veganuary, the best vegan products are those you wouldn’t even realise are fully plant-based and cruelty-free.
So, here are the vegan beauty staples worth making room for in 2026.
Best vegan skincare
Good skin underpins beauty today, with some of the biggest trends like ‘glass skin’ and ‘hazy cheeks’ relying on the health and vibrance of bare skin.
And luckily, some of the most effective formulas on the market are entirely vegan.
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(Aesop/PA)
Aesop Parsley Seed Facial Cleanser, £30
Aesop is often associated with luxurious self-care, but many consumers don’t realise that its also vegan, Leaping Bunny-approved and certified B Corp.
The Parsley Seed Facial Cleanser is one of the brand’s most enduring formulas, designed with urban living in mind.
The gel-based cleanser removes makeup, SPF and daily pollution without stripping the skin barrier – something that’s particularly important for combination or city-stressed complexions.
Rich in antioxidant botanicals, it leaves skin feeling balanced – not tight – making it a reliable everyday option for those who want effective plant-based cleansing without overcomplicating their routine.
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(Medik8/PA)
Medik8 Total Moisture Daily Facial Cream, £48
Medik8 is a science-led skincare brand trusted by beauty lovers and dermatologists alike – and many users may not even realise its formulas are vegan.
Certified vegan by the Vegan Society, Medik8 is a science-based skincare brand, and one of its bestsellers is the daily moisturiser.
It’s non-comedogenic, meaning it doesn’t clog pores, and is suitable for both dry and oily skin types thanks to its perfected combination of prebiotic peptides, ceramides and lipids for ultimate hydration without excess grease.
Best vegan bases
Base make-up has historically been the hardest category for vegan beauty to get right. But more recently, vegan formulas are being perfected due to consumer demand.
“The vegan society’s own research carried out in 2021 found that 40% of the women in the UK who always buy vegan beauty aren’t actually vegan,” Spinner says, showing the growth in conscious consumerism.
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(Ultrasun/PA)
Ultrasun Face Fluid Tinted SPF50+, £28
Not all Ultrasun products are vegan, as many of their lip products contain beeswax, however this tinted fluid is vegan and the perfect base all year round.
A rare hybrid that delivers broad-spectrum sun protection alongside sheer, skin-evening coverage. Lightweight and non-greasy, it works well for everyday wear and is especially useful if you prefer minimal makeup with maximum protection.
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(Merit Beauty/PA)
Merit The Minimalist Perfecting Complexion Stick, £34
Merit has built its reputation around pared-back, skin-first make-up that prioritises ease and wearability. The Minimalist Complexion Stick reflects that ethos perfectly, sitting somewhere between a concealer and a foundation.
The creamy vegan formula blends effortlessly with fingers or a brush, offering buildable coverage that still looks like skin. Ideal for evening out redness, dark circles or blemishes, it still has a natural pay-off looking light and unfussy.
Best vegan eye make-up
Vegan formulas no longer compromise on pigment or longevity, and some of 2025’s best eye products were in fact vegan.
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(Vieve/PA)
Vieve Icon Mascara, £26
Certified as vegan and cruelty-free by PETA, the influencer-slash-YouTuber founded beauty brand, Vieve has made waves this year.
Launched in 2020 by Jamie Genevieve, Vieve has created viral products including its balmy foundation hybrid and its eye products.
The Vieve mascara is a standout, it delivers volume and definition without flaking or stiffness. The formula builds well, making it suitable for both natural daytime looks and fuller evening lashes, without drying out over time.
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(E.l.f Cosmetics/PA)
E.l.f. Cosmetics No Budge Shadow Stick, £7
E.l.f Cosmetics is an old-school vegan brand, which is double-certified cruelty free by both PETA and Leaping Bunny.
It’s cream eyeshadow is a practical, long-wearing shadow that delivers colour in one swipe. It sets quickly without creasing, making it reliable for fast routines or long days when you don’t want to think about touch-ups.
Best vegan body care
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(Grove England/PA)
Grove England Anemone Body Wash, £45
Made and manufactured in the south of England, Grove England is a hidden gem for luxury vegan body care. However, it’s important to note that while they claim vegan status, they don’t prominently display a third-party certification logo (like Vegan Society or Leaping Bunny), so it is still important to check the ingredients list and manufacturing information of their products.
This neroli and cedarwood scented body wash however is vegan according to its ingredients, and contains antioxidants, vitamin B5 and amino acids which leaves skin nourished and radiant.
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(PureSeoul/PA)
Aromatica Embrace Body Lotion Neroli and Patchouli, £27, PureSeoul
Aromatica is a K-beauty brand that has boomed in popularity this year. All their ingredients are all ECOCERT certified, vegan-friendly and are not tested on animals.
This body lotion is one of their hero products, it leaves the body hydrated thanks to its pure shea butter, while the vegan formula means it absorbs well – even on damp skin – without leaving a sticky or greasy residue.
Why vegan beauty feels different now
Recent years has seen a rise in demand for vegan beauty products, mainly due to rising ethical concerns, health consciousness (as people are becoming more aware of how processed animal products react with the skin) and environmental awareness.
“Over 52% of [the Vegan Society’s] market is cosmetics and beauty,” says Spinner, “people always think food when they think vegan, but actually cosmetics, beauty and personal care is the biggest market for us.”
It seems that now is as better time than any to test out some vegan beauty products, starting with easy swaps such as a beeswax lip balm with a candelilla wax balm.
Swaps don’t have to be a compromise, and in many cases, they can actually be an upgrade.
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The festive season has a reputation for undoing good habits such as eating well and exercising. Normal routines disappear, days become less structured and exercise habits can fade. The solution to staying active is not more willpower, but smarter planning. Research shows that simple, practical strategies can help people stay active through Christmas and into the new year.
At this time of year, articles often focus on the calorie content of festive foods and drinks, alongside advice on how to “burn off” festive indulgence. However, guilt-based motivation is ineffective in the long term.
You are more likely to stick with exercise when it feels rewarding rather than forced. This is known as intrinsic motivation, which comes from enjoying the activity itself, rather than exercising due to pressure, guilt or external rewards. Behaviour change research shows that physical activity habits are more likely to last when they are easy to start and driven by intrinsic motivation.
For example, someone is more likely to maintain a running habit because it improves their mood or helps them decompress, rather than because they are trying to burn a specific number of calories.
To support intrinsic motivation, it helps to choose activities you enjoy or are curious about and avoid rigid rules. Exercises should match your current ability and offer a sense of progress, such as improvements in strength, technique or stamina. Clear, achievable progress increases enjoyment and commitment. Training with others, joining group classes or sharing progress can also help sustain motivation.
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The solution to staying active is not more willpower, but smarter planning (Getty)
Most people do not stop exercising over Christmas because they lose motivation. Instead, their routines change. Late nights, travel, disrupted schedules, limited gym access or exercising in unfamiliar places create practical barriers. In many cases, exercise habits fade because of logistics, not a lack of desire.
In behavioural science, anything that makes a behaviour harder to start than it needs to be is described as friction. Even small obstacles can increase the effort, time or mental energy required to begin, making people more likely to delay or abandon the behaviour.
Friction is often subtle. Forgetting login details for a fitness app, not knowing what workout to do, or wondering whether there is enough time for a session to be “worth it” can be enough to derail exercise plans. Each small obstacle adds hesitation and increases the chance of giving up.
Reducing friction makes it far easier to maintain fitness over Christmas. This can be done by preparing in advance, simplifying choices and making the first step as easy as possible.
Prepare and plan ahead
Preparing ahead of time reduces delays and procrastination. Keep a gym bag packed or lay out workout clothes the night before. If you train with music or podcasts, have them ready. Create a default route for outdoor activities such as running or cycling so you don’t have to decide where to go.
When routines change, the type of exercise often needs to change too. Many people turn to social media or YouTube for ideas, but the sheer number of options can lead to decision fatigue, where repeated choices drain mental energy and make it more likely that exercise is postponed altogether.
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When routines change, the type of exercise often needs to change too (Getty/iStock)
To avoid this, bookmark a small number of go-to workouts on your phone and label them by duration and location. For example:
15 minutes | Bodyweight cardio | Home – Star jumps x 20 Mountain climbers x 20 Step-ups x 20 High skips x 20 Rest 1 minute Repeat for five rounds
Choose workouts for the week in advance where possible. Use a fixed rotation of three or four sessions, such as full-body strength, a 30-minute run, then full-body strength again. Limiting options reduces decision fatigue and makes starting easier.
Simplify
When time is limited or the gym is busy, effective workouts can still be completed in under 30 minutes using time-efficient training methods.
1. Circuits
In the gym, instead of resting between sets on one machine, move between exercises that target different muscle groups. For example, rotate between chest press, seated row, leg press, shoulder press, lat pulldown and a core exercise. If equipment is unavailable, substitute with a similar movement using dumbbells or bodyweight.
2. Supersets
Pair exercises that work different muscle groups and perform them back to back, such as a dumbbell chest press followed by a chest-supported row.
3. Drop sets
After completing a set, reduce the weight by 20% to 30% and continue until fatigue. Repeat for two to four drops.
4. Myo reps
Choose a weight you can lift for 12 to 15 repetitions. After the first set, rest briefly, then perform mini sets of three to five repetitions, rest for 20 seconds. Keep going until until you can’t complete 3 reps.
Drop sets and myo reps are effective for muscle growth. For maximum strength goals, traditional or cluster sets are more appropriate.
About the author
Paul Hough is a Lecturer in Sport & Exercise Physiology at the University of Westminster.
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Metabolic conditioning
Metabolic conditioning involves short bursts of high-intensity exercise that challenge both muscles and the cardiovascular system. It is particularly useful when time is limited.
1. Circuit training
Plan a circuit of several exercises. Perform each exercise for 30 to 60 seconds then move to the next exercise. Rest for one to two minutes after completing all the exercises and repeat for multiple rounds.
2. Every minute on the minute circuits
At the start of each minute, complete a set number of repetitions and rest for the remainder of the minute before starting the next exercise.
3. Tabata intervals
Alternate 20 seconds of high-intensity exercise with ten seconds of rest. Complete eight intervals (one block), then rest for two to three minutes. Repeat this for two to three blocks.
4. As many reps as possible
Select four or five exercises with target reps for each exercise. Set a timer for 12 to 20 minutes and cycle through the exercises continuously, aiming to complete as many rounds as possible.
Even during the disruption of the festive season, it is possible to stay active. Skipping exercise entirely until January risks losing fitness and breaking momentum. Evidence-based strategies that reduce friction and make exercise easy to start are far more effective than relying on willpower. By keeping workouts simple and accessible, you can maintain fitness through Christmas without having to start again in the new year.
Let me paint a picture we all know too well.
You and your guy are chilling after a long week. Music is playing, vibes are right, and someone opens the fridge to bring out the Guinness. It’s cold. It’s calling your name. But then – you both freeze.
Only one can.
You look at him. He looks at you. Suddenly, everybody wants to be “generous” by saying, “You can have it.” But deep down? You both know one can is not enough to go around. And sharing sip-by-sip? Abeg, we’ve seen enough shege this year.
Well, Guinness must have been watching this struggle because they just dropped a game-changer: the new Guinness FES 440ml can, and honestly, it couldn’t have landed at a better time.
Now There’s More to Share. More to Enjoy. More Guinness.
This new 440ml can is literally the answer to that awkward “who will drink it?” moment. With more Guinness in one can, nobody has to act like a hero and sacrifice their enjoyment again. There’s now enough to share, enough to go around, and enough to keep the vibe flowing. And the timing? PERFECT. Because if there’s any season when we all need more to enjoy and more to share, it’s this festive period.
A Bigger Can for the Biggest Season
The launch is rolling out right in time for all the iconic December experiences we’ve been waiting for:
- Guinness Matchday – where football meets stout-powered energy.
- Calabar Carnival – the biggest street party in Africa.
- Johnny’s Room Live – intimate, emotional, and always unforgettable.
- Seyi Vibes Concert – where every beat hits differently.
- Abacha Festival – good food, good music, and now…more Guinness.
Imagine showing up to any of these events with a bigger can of Guinness; trust me, you’ll instantly become the friend everybody wants to stand beside.
Don’t Miss Out on All the Fun
There’s a lot lined up this season, and Guinness is clearly in the mood to spoil us. If you want to keep up with all the festivities, surprises, and premium December groove coming your way, make sure you’re following @guinness_africa.
Because December is now upon us … There’s more to enjoy. More to share. More Guinness.
Sponsored Content
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Polycystic Ovary Syndrome (PCOS) is a hormonal imbalance that affects ovaries, periods and fertility in about one in 10 Canadian women.
Different from ovarian cysts, PCOS is associated with infertility, pregnancy complications, heart disease and a general decreased quality of life, and yet fewer than half of those affected even know they have it.
This under-recognition and under-diagnosis is a significant problem, because a recent Canadian study suggests these women are 20 to 40 per cent more likely to experience negative health outcomes during their lifetime than the general population, including hypertension (high blood pressure), kidney disease, gastrointestinal disease, eating disorders, depression and anxiety.
Heart disease risk
The Canadian researchers also found obesity, dyslipidemia (abnormal levels of fat in your blood) and Type 2 diabetes to be two to three times more common for women with PCOS. And most importantly, cardiovascular disease, which causes heart failure and stroke, was not only 30 to 50 per cent more likely, but also occurred three to four years earlier than average in women with PCOS.
Cardiovascular disease is the leading cause of death worldwide, so when PCOS symptoms are missed and untreated, women’s health is at risk.
High cost
There is undoubtedly a personal cost to individual women, both physically and mentally, and living with PCOS can be a significant financial, health-care and work-life burden for many women, too, which may disproportionately affect those in lower socioeconomic groups.
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An international survey reported that it can take several months, and even several years, before women are diagnosed (Getty Images)
These experiences are further compounded by a system failure to properly diagnose and manage their symptoms. Women report doctors ignoring or dismissing their concerns, not believing them and struggling to make a diagnosis. In fact, a large international survey reported it can take several months, and even several years, before women are diagnosed.
Common PCOS symptoms
PCOS symptoms can vary between different women, but it is important to discuss the possibility of PCOS with your doctor, because careful management and/or treatment can help protect against developing more serious related health issues. Common symptoms include:
- Irregular periods
- Excess body hair, called hirsutism (usually darker hair on the face, arms, chest or abdomen)
- Thinning or loss of hair (like excess body hair caused by high levels of male hormones, or androgens)
- Acne and/or oily skin
- Weight gain
Managing and treating PCOS
Despite PCOS first being diagnosed almost a century ago, there is no single test to confirm whether a woman has it, and there is no cure. If your doctor suspects you may have PCOS, they may order blood work to check your hormone levels and an ultrasound to check your ovaries.
Unlike ovarian cysts, which are fluid-filled sacs that develop on or inside an ovary and can be painful, polycystic ovaries are enlarged, with multiple follicles that can be seen on ultrasound.
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If your doctor suspects you may have PCOS, they may order blood work (Getty/iStock)
If PCOS is diagnosed, further testing for cholesterol and glucose levels is likely in order to manage heart disease and diabetes risk.
Researchers also suggest ways women with PCOS can help manage their condition, which include:
- Eating a healthy diet
- Exercising regularly (including strength training with weights)
- Sleeping for at least seven hours each night
- Reducing stress (work-life balance; deep breathing exercises)
- Relaxing in your favourite way (such as yoga, mindfulness and meditation, hobbies)
PCOS research underway
Despite the current problems, improvement is possible, and there have been sustained efforts in recent years — all over the world — to advocate for women with this condition and invest in PCOS research.
About the authors
Jamie Benham is an Endocrinologist & Assistant Professor in the Departments of Medicine and Community Health Sciences, Cumming School of Medicine at the University of Calgary.
Pauline McDonagh Hull is a PhD Candidate in the Department of Community Health Sciences, Cumming School of Medicine at the University of Calgary.
Robyn Vettese is a Research Assistant (Community Scholar) in the Department of Medicine, Cumming School of Medicine at the University of Calgary.
This article is republished from The Conversation under a Creative Commons licence. Read the original article.
In 2023, an International PCOS Guideline, led from Australia, was published. It recommends an individualized approach to PCOS treatment, including lifestyle modifications (for example, healthy eating and exercising), medical management to treat symptoms and regular checkups to provide support and screen for related complications.
In Canada, the province of Alberta recently launched a much-needed clinical pathway to recognize, treat and advocate for PCOS that could be adopted more widely.
At the University of Calgary, Dr. Jamie Benham, one of the authors of this story, leads EMBRACE (Endocrine, Metabolic and Reproductive Advancements), a new women’s health research lab where a team of clinical researchers is focusing on reproductive disorders across the whole of a woman’s life system, including PCOS and gestational diabetes.
This work, supporting patients’ PCOS care, includes a current online needs-assessment survey, and focus groups beginning later this year, to inform the development of a co-designed patient tool to support PCOS management.
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Researchers can suggest ways women with PCOS can help manage their condition (Getty Images)
Patient engagement
With such a huge demand for answers, the EMBRACE team works closely with a PCOS Patient Advisory Council, chaired by Robyn Vettese, another author of this story, to uncover complex connections between hormones and health, promote screening, find solutions and provide answers. Importantly, the lab’s research questions come directly from clinic patients, and the answers the lab finds go back to those patients and are then shared more widely.
Other recent PCOS advocacy events include Dr. Benham’s presentation at the inaugural Sex, Gender and Women’s Health Research Hub’s Women’s Health Symposium event in Calgary, and her interview with the Libin Cardiovascular Institute.
PCOS awareness
Another exciting research program in Alberta is PCOS Together. Researchers with this group are working to establish methods that will detect early disease risk in all women with PCOS, as well as clinical interventions that will help prevent disease in high-risk women.
Similar organizations exist in the United Kingdom and Australia, including Verity PCOS, a volunteer-based charity, and Ask PCOS, a researcher- and clinician-led organization. Both organizations provide a wealth of information online.
This is a critical (albeit often overlooked) area of women’s health that needs greater awareness and attention so that we can improve and save women’s lives.
Weddings evoke all the right feelings of love, and simply being in that heartwarming environment, celebrating another love story, can also beautifully trigger yours to light.
That contagious effect absolutely swept over Adesua and Banky W at Ife and Frank’s just concluded Yoruba-Edo traditional wedding, leaving us blushing hard. The lovebirds were a true delight in their radiant attire, glowing with pure love. As the festivities went on, the MC asked them to kiss, and without hesitation, Adesua immediately hopped on Banky’s lap and planted a soft, romantic kiss on his lips. The room erupted in happy cheers and excitement. Even as we watch the beautiful video over and over, we can’t help but smile at this sweet display of affection. Love looks so good on them, and it truly warms our hearts to see their bond continue to age like fine wine. 😍
Enjoy the video below:
LIFESTYLE
It’s Electric Chemistry and Regal Style in Toyosi & Bolu’s Yoruba Traditional Wedding Photos!
When true love finds you, everything clicks in the snap of a finger: the chemistry, the bond, the connection, all of it. Toyosi and Bolu share something this phenomenal, and it has led them all the way to their beautiful Yoruba traditional wedding.
The lovebirds are absolutely glowing in love as well as in their radiant traditional attire. From the way they look at each other to their undiluted elegance and grace, we can tell that what they have is truly amazing. They complete themselves, and it’s only right that their sweet bond has brought them to this adventure of a lifetime, and they definitely transitioned in grand style, celebrating their roots proudly. Toyosi was a truly radiant bride in her stunning dresses, while Bolu looked incredibly regal in his magnificent agbadas. Combined, they make a lovely couple, and their sweet love and electric chemistry shine so bright in their breathtaking wedding photos. Each frame is an ode to their timeless connection, and we simply can’t get enough of it. 😍
Enjoy their wedding photos and love story below:
How we met
By the bride, Toyosi:
If love were a melody, My Prince Charming and I would be the sweetest harmony. In our traditional attire, we don’t just wear culture; we embody elegance, grace, and a timeless bond. Together, we shine like twin stars, destined to orbit one another. Every time our eyes met, it’s not just a spark, it’s a wildfire of affection, the kind that makes hearts skip and souls believe in forever. We’re not just perfect together, we’re poetry in motion.✨❤️
Credit
Planner: @ardorbyaccession
Photography: @ijalanaoke
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I started scrolling for “dog Christmas outfits” a few weeks ago – and I wasn’t quite sure why. Up until now, I’ve always resisted the temptation to dress my 11-year-old golden retriever, Muggles, in silly festive outfits like a pull-on elf hat.
I admit, I’ve always secretly wanted to get him a Gucci reversible corduroy pet coat costing £570, but I didn’t want to make him the laughing stock of the neighbourhood by putting him in a humorous reindeer pet costume, a Santa hat with an elasticated chin strap, or in matchy-matchy Christmas PJs for the family. It just seemed so naff.
Until now. As I dropped Muggles off for his biannual groom at the luxury pet store, Love My Human in London’s King’s Road, a regular haunt of James Middleton’s and where he sells his freeze-dried raw dog food, I had a change of heart.
It was the sight of all the soft alpaca dog Christmas jumpers – and Santa bandanas – that did it. As I was sitting a few doors down in their dog café waiting for Muggles, staring aimlessly at a dog menu with “loaded” puppuccinos, beef wellington, and dog ice cream, I thought to myself, “Go on, it’s Christmas. Why not?”
The question was whether I could dress him up for Christmas day – but do it tastefully?
I wandered back into the shop and picked him out a fabulously soft alpaca knit with a snowman design (£52.50), a great crocheted Christmas tree hat (from £35), and a traditional large red velvet festive Christmas bow (£18.50).
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I’d always resisted the temptation to dress Muggles in silly festive outfits – until now (Charlotte Cripps)
I threw in a fresh seafood shrimp toy to complement his Christmas-themed outfit. I wanted him to look subtle and refined, not gimmicky.
As Muggles returned upstairs from the grooming parlour looking like a fluffy white teddy bear rather than his usual matted, dirty sheep look, I got him dressed for Christmas. From that point on, everywhere I went, people stopped us in the street, saying, “Oh, he’s adorable,” and “Look at him, so cute!”
Then I took him to meet my children, Lola, nine, and Liberty, seven. Their whole school swooned over his Christmas outfit. He lapped up the attention and seemed happily comfortable. I took off his jumper once we got home, so he didn’t overheat, and even snipped a few stitches around the neck so it was a looser fit for him.
But according to Peta, this isn’t okay. The animal rights charity recently criticised Channel 4’s show Game Of Wool: Britain’s Best Knitter, presented by former Olympic diver Tom Daley, for putting knitted clothes on dogs at the risk of causing them “discomfort and stress”.
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Muggles in the reindeer outfit I bought on Amazon for £13 (Charlotte Cripps)
In the hit show’s episode – “The Dog Apparel Challenge”, contestants had to create “iconic” but “practical” two-piece doggie outfits in 12 hours for two Italian greyhounds, who then modelled their new knitwear. The outfits included a neon orange coat and matching pom-pom hat, a rainbow sparkly coat and gold unicorn hat, a tailored red coat with a yellow and black beret, and a pink and white stripy number with a regal crown.
Disapproving viewers online expressed their “disappointment” at Daley for being involved in such a degrading project. “As if any self-respecting, animal-caring dog owner would subject their canine to wearing these totally impractical outfits,” said one viewer.
Elisa Allen, Peta’s vice president of programmes and operations, told Channel 4: “The only animals who should wear wool are sheep.” The campaigners also made it clear there should be a switch from using real wool to “natural, biodegradable plant wools” because the production of any animal-derived material, including wool, involves animal suffering and exploitation
“Dogs aren’t dolls, they are whole, intelligent individuals who should be respected for who they are,” Allen then told The Mail on Sunday. “Putting clothes on them for our entertainment reduces them to laughable, lesser humans.”
Putting a garment on a dog is acceptable only when it’s truly in their best interest, to “keep them warm or dry”. She added: “Garments can bother dogs, and cause them discomfort, stress and confusion”.
But surely it’s harmless fun as long as the dog doesn’t mind it, and they don’t overheat? Of course I wouldn’t stick my dog in a ridiculous personalised pet cape with pom poms which meant that he could hardly walk, but a fun festive coats? Why not? I’m not alone in wanting to my dog to joing in the Christmas fun either. The pet fashion industry is booming, and is driven by consumers who increasingly view their pets as family members, just like I do.
The global pet clothing market was valued at around £4.12bn in 2024 and is expected to reach over £5.52bn by 2030. King Charles has launched his own range of tweed jackets for dogs made exclusively at his Sandringham estate in Norfolk and crafted from Sandringham Royal Tweed with a brown collar and belt.
I’m not alone in wanting to dress my dog in festive clobber, either. The pet fashion industry is booming, and is driven by consumers who increasingly view their pets as family members, just like I do.”
The current M&S x Bella Freud collaboration, which also includes a lambswool blend dog jumper with the “Best Friend” slogan across the back, is a nod to the designer’s trademark “1970” jumper and brings a new cool-dog level to canine fashion.
And these days, twinning with your dog is as fun as doing it with your mini-me child at Trotters. That’s why Next sells matching chocolate brown Fair Isle knitted Christmas dog jumpers (£18) so that you can coordinate with them.
Dogs are so much more than loyal companions. We give them blueberry facials, feed them special diets, and a recent study revealed that 54 per cent of dog owners regard their dog as a pseudo-child.
On many levels, that has always been the case for me. Muggles was like a surrogate child; when I got him, I was desperate for a baby and in the midst of IVF. I sang lullabies to him and carried him around in a bag when he was a puppy.
And like many other dog parents, I also suffer “dog guilt” just as strongly as “mum guilt” when I feel I’m not giving him the attention he deserves. A degree of anthropomorphism isn’t a bad thing. But the changing landscape of the dog-owner relationship means that we often attribute things to our dogs that are merely projections of ourselves – not how the dog really feels.
While Muggles seems to be happy to be wearing a Christmas jumper, I also know that he hasn’t got a clue about why so much fuss is being made of it either. And he looks especially cute in he reindeer outfit I bought him. The brown cotton special made dog hoodie with cute antlers felt slightly less restrictive than the jumper – and easier to wash.
In his reindeer form, I can’t walk down the road without people wanting to take selfies with him. Muggles looks adorable in his new festive outfits. But once Christmas is over, he’s going back to plain old Muggles and I’ll love him just the same.
Photo Credit: Serena Williams/Instagram
If there’s one thing Serena Williams will always do, it’s show up for her sister — and she did so with love, pride and the softest words as Venus Williams got married.
The tennis legend shared how it felt watching her older sister and “built-in best friend” marry actor Andrea Preti during a five-day wedding celebration in Palm Beach, Florida. Posting photos from the festivities on Instagram, Serena reflected on their shared journey and the moment Venus stepped into this new chapter of her life.
“My sister’s keeper. Venus, where do I even begin?” Serena wrote. “From the backyard courts to the biggest stages in the world, you’ve always led with grace, strength, and a heart bigger than any trophy. Watching you step into this next chapter surrounded by love felt like watching the sun rise…steady, powerful, and full of promise.”
She went on to speak about the bond they’ve shared for years. “You’ve been my built-in best friend, my protector, my teacher, and my reminder to always walk in purpose. Seeing you this happy, this loved, this radiant… it means everything to me.”
Serena ended her message with a toast to Venus and Andrea, adding, “To love, to partnership, to laughter, and to a lifetime of choosing each other every single day. I couldn’t be prouder to stand beside you, not just today, but always.”
And she truly stood beside her sister throughout the celebrations. Serena was present as Venus exchanged vows with Andrea and also hosted a yacht gathering for close family and friends as part of the wedding week.
“Serena gave us this gift of a beautiful yacht, and she arranged all the food, everything,” Venus shared with Vogue. “We had 10 to 12 of our closest family and friends who were in town on the boat, and we were singing, dancing, gossiping, and just enjoying each other.”
Serena also gave fans a peek into her wedding-week looks. She wore a white strapless mermaid gown with a sweetheart neckline and flowing cape, paired with pearl jewellery and pointed-toe heels. The all-white theme continued at the rehearsal dinner, where she opted for a tailored white suit worn over a lace bra. Other outfits included a maxi skirt and crop-top set for a pre-wedding dinner, a custom bodysuit inspired by Beyoncé’s 2016 “Sorry” music video for a night of lip-sync battles, and a light turquoise dress for the after-party.
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A TikTok star known as Epic Gamer Grandma has died at the age of 78.
The video gamer’s death was announced Tuesday by her grandson, Culsans, on Instagram. He wrote in a statement that his grandmother, whose real name is Agnes, died peacefully December 21, with her daughter, Pauline, holding her hand.
“She left this world the way she lived in it: surrounded by love,” he wrote about Agnes, who had more than 2.4 million followers on TikTok. “We watched the strongest woman we know slowly lose her words, and now that she’s gone, we are drowning in all the things we never got the chance to say back.”
“We are completely heartbroken, but also incredibly proud,” he added. “Proud of the woman she was long before anyone knew her online, proud of the mum and grandma who held our family together. And proud of the way she spent her later years proving that life does not end at a certain age, it only changes.”
Culsans’ statement came two months after he shared details about his grandmother’s health online, explaining why she hadn’t been posting videos. In an October post on her Instagram account, he said that her Chronic Obstructive Pulmonary Disease (COPD) had “worsened significantly” and her family needed to call an ambulance.
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The TikTok star’s death was announced by her grandson on her Instagram (epicgamergrandma / Instagram)
Two days later, he wrote in another update that she “suffered a major stroke” and was “undergoing heavy treatment.”
Along with more than two million followers on TikTok, Epic Gamer Grandma had 858,000 followers on Instagram and 117,000 followers on YouTube. Some of her videos over the years have included her playing games like Minecraft and Phasmophobia.
When announcing his grandmother’s death, Culsans said that before she was known as an influencer, she was a beloved mother, grandmother, neighbor, and friend. She was also a person “who made sure everyone else was fed before herself” and “remembered birthdays.”
“And then, somehow, in the middle of all that, she became something none of us expected: Scotland’s biggest elderly creator,” he wrote. “People from all over the world started calling her epic gamer grandma, but to us, she was still just nana making us tea, telling us stories, and laughing at the absurdity of it all.”
He shared some of the lessons Agnes taught her friends and family and praised her for showing her fans that the internet, including the online gaming space, isn’t only for young people.
“She showed that you can be in your seventies and still find new communities, new friendships, new ways to express yourself,” he added. “She reminded people that our elders are not invisible. that they have stories, humor, opinions, and so much love left to give.”
Culsans noted that while her last months of life were “full of pain, fear, and uncertainty,” she never stopped being herself. And when she couldn’t say words, her eyes showed “the same kindness, the same wittiness, and the same quiet strength” that she always had. He then expressed his gratitude to the fans who’ve reached out to his grandmother online.
“Even when she couldn’t respond, she heard you. She knew she was loved. not just by her family, but by millions of people she’d never even met. That meant more than we can ever explain,” he wrote. “Her story does not end here. It will continue in the realm of the internet, in perpetuity.”
“Thank you for giving her a second family online. Thank you for making her feel seen, valued, and celebrated in a world that often forgets people her age. She mattered to us, to you, and to so many more than she ever realized,” he concluded. “You completed the game of life, with a perfect score, and your player 2, George [Agnes’ late husband] is waiting for you to start another.”
Photo Credit: CAF/Instagram
Nigeria opened their 2025 Africa Cup of Nations campaign with a 2–1 victory over Tanzania at Fez Stadium, thanks to goals from Semi Ajayi and Ademola Lookman.
The Super Eagles came out firing, with Victor Osimhen and Lookman causing problems for the Tanzanian defence from the first whistle. Nigeria’s first real chance arrived in the 11th minute when Chukwueze’s corner found Akor Adams, but the shot was kept out by Tanzania’s goalkeeper.
The deadlock was broken in the 36th minute. Alex Iwobi delivered a perfect cross, and Ajayi powered a header into the net to give Nigeria a 1–0 lead. The first half ended with Nigeria ahead, despite Tanzania testing goalkeeper Stanley Nwabali with long-range efforts in the wet conditions.
Tanzania came out stronger after the break. In the 50th minute, Charles M’Mombwa levelled the score with a clinical finish, igniting hopes among the underdog supporters. Nigeria responded almost immediately. Lookman collected the ball outside the box and fired a left-footed strike past the goalkeeper in the 52nd minute, restoring the lead for the Super Eagles.
Substitutions followed, with Simon Moses, Fisayo Dele–Bashiru, and Paul Onuachu entering for Nigeria, while Tanzania made changes to boost their attack. Despite a late chance from John in the 83rd minute, Nigeria held on to claim all three points.
The win gives Nigeria a strong start in Group C, with Tunisia and Uganda still to come. The Super Eagles now turn their focus to Saturday’s fixture against Tunisia, with kickoff at 20:00 GMT in Fez, Morocco.
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Leading medical bodies representing over 90,000 health professionals have issued an urgent plea for pregnant women to receive their flu vaccine without delay, as NHS figures reveal a sustained record level of flu-related hospital admissions for this time of year.
Despite a slight slowdown in the rate of growth, an average of 3,140 flu patients were occupying hospital beds daily, according to the latest data.
This figure surpasses admissions from the same period in the previous two years, underscoring the ongoing pressure on health services. Pregnant women are particularly susceptible to severe complications from the flu, with data indicating they are more likely than the general population to experience adverse outcomes, while their babies face an increased risk of hospitalisation.
In response, the Royal College of Obstetricians and Gynaecologists (RCOG), the Royal College of Midwives (RCM), and the Royal College of Paediatrics and Child Health (RCPCH) have united to stress the critical importance of vaccination. They advise women to consult their maternity teams or GP, highlighting that the flu vaccine offers vital protection even later into the flu season.
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‘The flu virus can cause very serious infections with lifelong implications for children, and especially infants’ (Alamy/PA)
Dr Alison Wright, president of the RCOG, emphasised the vaccine’s efficacy and safety. “Having the flu vaccine during pregnancy is the most effective way to protect women and their babies from getting seriously unwell with flu,” she stated. “This vaccine is safe, and boosts maternal antibodies against flu, which are passed on to the baby before birth for maximum protection. It is not too late to get vaccinated.” Dr Wright further urged all healthcare professionals to actively recommend vaccination to pregnant women at every opportunity.
Gill Walton, chief executive of the Royal College of Midwives, acknowledged the overwhelming amount of information women receive during pregnancy but highlighted the vaccine as a clear priority.
“One of the simplest and most effective steps a woman can take to protect both herself and her baby is to have the flu vaccine if she hasn’t already,” she explained.
“It provides the strongest protection throughout pregnancy and significantly reduces the risk of becoming seriously unwell or needing hospital care.” Ms Walton added that midwives are a trusted source of advice, ready to discuss any concerns about vaccinations, including safety, and confirmed the vaccine’s safety at all stages of pregnancy, noting its protective benefits for babies in their vulnerable first months.
Professor Steve Turner, president of the RCPCH, warned against underestimating the virus, particularly for children. “Many people are mistaken in believing that flu is simply a bad cold,” he said. “The flu virus can cause very serious infections with lifelong implications for children, and especially infants.” Professor Turner stressed that these infections and subsequent hospital admissions are placing immense strain on the NHS, but are largely preventable through vaccination. The RCPCH has published a flu vaccine factsheet to support parents and carers, available here.
Oliver Picard, chair of the National Pharmacy Association, confirmed widespread availability of the vaccine. “Most independent pharmacies are telling us they still have good stock availability and are able to vaccinate patients promptly,” he said. He joined the Royal Colleges in urging all at-risk groups to get vaccinated, reiterating that flu can cause severe illness and pose risks to unborn babies. He encouraged individuals to seek a quick and almost painless jab at their local pharmacy or GP practice.
Photo Credit: Frank Itom/Instagram
Ifedayo Agoro and Frank Itom’s traditional wedding ceremony gave us plenty to take in. Culture led the way, starting with their Edo wedding looks. From the colours to the styling, everything spoke to the beauty and intention that come with a well-executed traditional celebration. The couple showed up, the guests showed up, and the fashion moments kept unfolding.
Just when their Edo look had us fully locked in, another reveal followed, this time in shades of purple. A different mood, same level of attention.
Ifedayo stepped out in a lavender Asooke gown shaped into a fitted mermaid silhouette with sculptural detailing. The corset-style bodice featured a sweetheart neckline, while pleated shoulder accents added structure to the overall look. Darker purple embroidery and beadwork ran through the skirt in leaf-inspired patterns, adding depth without overwhelming the design. She finished with a matching lavender gele, an amethyst-and-diamond necklace, and a circular beaded clutch that fit the moment perfectly.
Frank complemented her in a deep plum agbada made from a rich, heavy fabric. Subtle embroidery detailed the chest and sleeves, paired with a matching fila. He completed the look with layered beads and a dark, ornate walking stick, a familiar symbol of authority and maturity in West African culture.
Side by side, the couple stayed completely in sync, living up to their wedding hashtag, #InSync2025.
Scroll on to see more photos below.
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A popular supermarket chain in the U.S. has recalled one of its yogurts due to an undeclared allergen that poses a major health risk.
PlantBased Innovations is recalling strawberry flavored Higher Harvest by H-E-B Dairy-Free Coconut Yogurt, according to a company announcement shared Friday by the U.S. Food and Drug Administration.
It was found that the yogurt may contain almonds, posing a risk to those with allergies or sensitivities, as noted in the FDA’s report.
The recall was initiated after a customer complaint revealed that yogurt “containing almond was distributed in packaging that did not declare the presence of almond.”
Recalled yogurts were distributed to H-E-B grocery stores on November 24, 2025, and sent to H-E-B distribution centers and retail grocery stores in Texas. Affected yogurts were sold by H-E-B in 5.3-ounce plastic cups with foil lids. They have the best by date of January 2, 2026, printed on the bottom of the cup.
H-E-B yogurt cups are being recalled due to undeclared almonds (Getty Images)
While no illnesses or injuries have been reported to date, consumers with an almond allergy are urged not to eat the yogurt. Consumers can also return the recalled yogurts to the place of purchase for a full refund.
Almonds, part of the tree nut family, are one of the nine major allergens in the U.S. Others include soybeans, wheat, eggs, fish, Crustacean shellfish, milk, peanuts, and sesame. Allergic reactions to these foods vary but can involve “hives and lip swelling to severe, life-threatening symptoms, often called anaphylaxis, that may involve fatal respiratory problems and shock,” according to the FDA.
Many popular foods and snacks in the U.S. have been recalled in recent months due to an allergy risk. Earlier this month, Suzanna’s Kitchen, based in Georgia, announced a nationwide recall of approximately 62,550 pounds of fully cooked, bone-in breaded chicken products due to misbranding and an undeclared allergen. The product contains soy, a known allergen, which is not present on the label.
In November, Silvestri Sweets Inc. recalled two different varieties of its Choceur-branded Holiday Barks — Cookie Butter flavor and Pecan, Cranberry & Cinnamon flavor — both sold at Aldi.
The recall was initiated after it was discovered that there was a packaging mix-up, as the Cookie Butter Holiday Bark was placed in the Pecan, Cranberry & Cinnamon packaging and vice versa. Because of the packaging error, the cookie butter bark may contain undeclared pecans, and the other bark may contain undeclared wheat, posing a serious health risk to consumers.