Power Living Magazine

SUSSEX’S TOP HEALTH, FITNESS, AND LIFESTYLE TITLE FOR MEN AND WOMEN

ISSUE 3 | SPRING 2011

BURN FAT FASTER

Supercharge your weight loss with this leggy workout

“I pushed my self to my limits to achieve, I Realised the Dream!”

Never miss breakfast again

Look great whatever your shape Put your best dressed foot forward with our styling guide

Beat hay fever the natural way

PLUS...

Your questions answered - Fit food in under 10 minutes Quick easy recipes...

Cover star Steve lost over 5 inches from his waist

HAVE YOUR CUPCAKE AND EAT IT TOO

with our easy low fat, high protein recipe

Build your character — boost your bank account RELIEVE YOUR LOWER BACK PAIN In 10 simple moves

shop o t o Ph e! n o z FREE ide for ns See i ails... det

In this issue | Spring 2011

Fitness

Food

4 Success Story: Application, Dedication, Motivation

23 Fit Food Fast: Prawn Curry in a Hurry

8 Beat Your Low Back Pain

26 Balanced Breakfasts for Busy People

13 Get a Leg Up on your Fat Loss

Money 18 It Pays to Have Heart

28 Garbanzo Eggs 29 Fish with Spicy Potato Wedges 30 Let Them Eat Cupcake

Health

Events

32 Inner Calm in a Chaotic World

40 Power Living on the Road

34 Nuke Hay Fever Naturally

42 What’s On

Style

In Every Issue

36 Dress for your Shape

46 Your Questions Answered

Welcome...

W

Photoshop FREE zone!

Our pledge is that, although we use photo manipulation software to make general photo touch-ups such as contrast adjustments, or removing backgrounds — we will NEVER alter someone’s figure in a photo we’ve taken. What you see is what you get, ALWAYS.

ell, it’s exciting times for Power Living magazine!

This issue marks the start of a new beginning.

Like a caterpillar, we’re blossoming from our humble beginnings as a weight loss, health and fitness magazine into a big beautiful butterfly, truly able to live up to the title of Power Living!

With our new team of experts, we’ll not only show you how to blitz the fat, and skyrocket your fitness and mobility, but we’ll show you how to take charge of your money, hike up your health, and look stylish while doing it!

Power Living magazine has emerged from the cocoon, and believe me when I say the best is still to come!

In this issue, see how Steve lost nearly 6 stone, how you can be calm in these turbulent times, how to know your body shape so you can look amazing no matter what, and how showing a little ‘heart’ can put a lot in your wallet.

“Power Living” has never been so apt!

Anthony Punshon Power Living Fitness Editor | anthony@power-living.co.uk

MEET THE EXPERTS:

Fitness Editor Anthony Punshon is a Personal Trainer and Fitness Writer, speicalising in physique transformation, and owns and runs Worthing based company PW Physique and Fitness. www.PWfit.co.uk

Money Editor Justine Robson is a founding Executive Vice President for Genistar, a financial education company helping families become debt free and financially independent. www.Genistar.co.uk

Food Editor Jools is an avid foodie and fitness junkie, with a background in biochemistry and a passion for re-engineering traditionally fat laden, and complicated recipes into simple to cook fit food.

Style Editor Gay Richardson is a Personal Stylist and owner of Style Me Confident. She’s also a founder member of the Association of Stylists and Image Professionals. www.StyleMeConfident.co.uk

Health Editor Rachel Lynne is a qualified nurse, advanced Aromatherapist and Reflexologist, herbalist, nutritionist, and owns Chrysalis Complementary Therapy. www.Chrysalis-Therapy.co.uk

Events Editor Ed Crouch runs The Worthing Page, a massive (and still growing) Facebook community used to interact, discuss, and participate in all things Worthing. www.facebook.com/WorthingTown

SUCCESS

Application Dedication Motivation

by Steve Macey

Where did it all begin? Seems so long ago now but I can tell you the exact date 17th December 2003.

How do I know? Well it was the day of work’s Christmas party. I went to buy some trousers and I couldn’t fit into any size 40s. The assistant at Next said, “Sorry we don’t do any for people fatter than that!”

S

o at the start of January 2004, I set myself a goal to lose two stone and drop down to size 36 trousers.

I thought this was an ambitious goal and decide to break it down to bite-size chunks - What I would like to achieve in 3 weeks, then 6 weeks, etc.

I found a training plan that fitted my goals and with a diet to match. Training was five days a week and the diet was seven! But I decided I needed a life I wasn’t going to do this in a month. So my diet started Monday at 9 am and finished Friday at 5pm. Yes

4 Power Living Magazine Spring 2011

it slowed my progress but at that early stage, I would never have kept motivated without it.

The big question was how much can I expect to lose in a month? I learned quickly that what you put in is what you get out. In my experience the 1st month I lost about 5lbs, the 2nd about 7lbs and the 3rd a big fat nothing!

So I refocused my efforts and thought “Heck I have lost 12lbs - that’s almost a stone!” The 4th month I lost a few more pounds and so it went on with the same cycle - Lose, lose, nothing.

After 6 months it was time to ditch the programme, I would have done it sooner but I was loving it too much! So I refocused and carried on, but again with a diet plan to match.

I had obliterated my original targets and thought, “Let’s just keep going, and anything extra is a bonus”. If you want to get results it takes determination and commitment. Some people said I was obsessed with it. My answer - “Obsession is a word used by the lazy to explain the dedicated” So where next? Well that and training for a half marathon

SUCCESS

“Then disaster struck and I had a car crash which meant I could no longer run or train.” took me all the way through to January the following year, and I hit standstill at 14½ stone.

Then disaster struck and I had a car crash which meant I could no longer run or train.

Luckily I kept up the eating plan and started using a website to log my eating, apply more logic to it, and make sure I was eating at maintenance.

To this day, running still isn’t an option, and at the time I was at a loss as to what to do.

So I started reading articles, researching and looking on various bulletin boards for ideas.

I saw on the Men’s Health website they were asking for trainees to banish the lard.

Having

read the magazine and seen all the challenges they did I was always sceptical, but I thought, “Give me a chance I want to do it and show what real people with real lives can do.”

So I hounded them into oblivion, and eventually they gave in and accepted me as a challenger for the “Lose Your Love handles” challenge.

To say I was nervous was an understatement! What had I let myself in for? What were they going to get me to do?

The injuries from the car crash were still seriously playing up, so could I convince them that I was pain free?

Well I went along and finally got to meet their trainer, Anthony Punshon. I would say that day has changed my life forever and for the better.

He took time and patience explaining the routines and he mentioned super-hydration, and that I had to drink 4 litres of Ice cold water a day!

I thought, “What is this?

Water torture? How’s this going to work!?” Then he explained about the various mechanisms behind it, such as the body having to heat up the water to core body temperature and this process burning extra calories - a remarkable 1600 odd a week!

I’d heard of superhydration before and

I didn’t really understand it, but I knew that muscle was 70% water and that you can’t metabolise fat without adequate water intake so the idea wasn’t completely lost on me. To be honest I must have looked like a rabbit trapped in headlights by the end of it. My head was reeling!

The exercises schedules looked daunting and I couldn’t process any more data. But one thing I will say is that he instilled me with the utmost confidence. It was obvious this guy knows his stuff and he is not just there to give me a training plan. It was symbiotic, the training works with the diet and with the water. Don’t vary the plan, don’t fix what isn’t broken, just do. Question the rationale but not the advice.

When I got home I researched super-hydration and read all the theory. It made perfect sense, my love of understanding of biology and nature helped here! Who knew - it had finally paid off.

Well I worked with Anthony harder than I had ever worked in my life in the gym and on the eating and super-hydration plan. I thought this is my golden opportunity to do this I will not waste it. I mean what’s 12 weeks out of the rest of my life?

I exceeded all my expectations and ended up losing 22lbs in 12 weeks, >>

SITTING PRETTY: Steve lost a total of nearly 6 stone in just 2 years.

Power Living Magazine 5

SUCCESS

“I thought wow what a goal to go from a size 40plus and a beer gut all the way to a six-pack!”

dropping my body fat from 22% to 13%. I was over the moon! But it didn’t end there. I had two weeks of rest and off diet. I didn’t want to go crazy with my food and by now I had learnt valuable lessons of how to eat healthily. But the break stood me in good stead.

Anthony then offered me the chance of a further challenge 10 weeks to go all the way and get a six-pack. I thought wow what a goal to go from a size 40-plus and a beer gut all the way to a six-pack! I want this more than anything to prove I can do it.

So after my break I met with Anthony again. Same principles, similar plans, but now he had me doing exercises I believed were impossible to

me and out of my grasp! But he encouraged me and through my competitiveness and my sheer tenaciousness I thought, “What the heck!” and took the bull by the horns.

The upshot was I got there.

I had my six-pack on 17th December - sorry did I say 6… I meant 8!

I was ecstatic, he motivated me to go but I pushed my self to my limits to achieve, I Realised the Dream! I managed to drop my weight to 12 stone 5lbs, the lightest in 15 years, and my body fat to 9%. In total I had lost over 5 inches off my waist since that first meeting with Anthony, but more than that I had confidence

22-WEEK TRANSFORMATION: For the final phase of his transformation, Steve put his all into a magazine challenge.

6 Power Living Magazine Spring 2011

in myself and my abilities. If I can shift that much weight – nearly 6 stone from that fateful December day in Next – then I can do anything!

Anthony gave me the knowledge and belief, and I supplied the self motivation and the dedication. Or as I like to think of it Application, Dedication, Motivation. PL

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FITNESS

FITNESS

Beat Your BACK PAIN

by Anthony Punshon

L

ower back pain is currently one of the most common, yet most elusive and difficult to tackle disorders in the world. It can range from being ‘a bit stiff’ right through to being so debilitating that you can’t even support your own bodyweight. In fact back pain is so prevalent that up to 85% of adults will suffer during their lifetime, and over half of the population will have an episode by the time they turn 20.

The problem is, there are so many causes it’s very difficult to pinpoint the source, and in some cases it can never be completely remedied.

That’s not reason to throw in the towel though! A lot of what is classed

as ‘non-specific low-back pain’ is at the very least exacerbated by weakness and inflexibility of the muscles that support the spine and pelvic structure. Learning to ‘activate’ the deep, girdle-like muscles around our midsection, strengthening our butt muscles, and stretching the muscles around our pelvis can not only bring about relief, but significantly lower the frequency of back pain episodes. And if that wasn’t good news enough, this doesn’t take more than 5-10 minutes to put into practice.

On the following pages is a routine that can be done daily to develop the support network around your midsection, and relax tight muscles pulling on your spine. >>

“Back pain is so prevalent that up to 85% of adults will suffer during their lifetime”

Power Living Magazine 9

FITNESS

1. GLUTE STRETCH » Lie on your back resting your head on the floor. » Bring your knees up to your chest, and lightly rest your hands at the top of your shins. » Gently apply pressure trying to pull your knees towards your head until you feel a stretch in your buttocks. » Hold for 15-30 seconds, then relax back into the starting position.

2. SINGLE LEG GLUTE STRETCH » Lie on your back resting your head on the floor. » Keeping one leg outstretched, bring one knee up to your chest and gently rest your hands at the top of that shin. » Gently apply pressure trying to pull your knees towards your head until you feel a stretch in your buttock. » Hold for 15-30 seconds, then relax back into the starting position. » Repeat for the other leg.

3. LYING HAMSTRING STRETCH » Lie on your back resting your head on the floor. » Keeping one leg outstretched, lift the other leg up and, keeping it straight, place your hands on your lower leg. » Gently pull your leg back towards your head until you feel a stretch in the back of your leg. » Hold for 15-30 seconds, then relax back into the starting position. » Repeat with the other leg.

4. LOW/BACK/GLUTE STRETCH » Lie on your back resting your head on the floor. » Outstretch one arm, and bring the same foot up next to your knee. » Place your other hand on the outside of your bent knee, then keeping your arm and shoulders in contact with the floor, slowly use that knee to twist your lower body as far as you can onto the outside of the straight leg. » Hold for 15-30 seconds, then relax back into the starting position. » Repeat with the other leg.

5. PLANK » Lie face down on your front leaning on your forearms. » Lift yourself up on your toes, supporting your weight on your elbows. » Pull your stomach in and flatten your back so you’re holding a straight line between your head and feet. » Hold this position for 30-60 seconds.

10 Power Living Magazine Spring 2011

FITNESS

6. CAT AND CAMEL » Get onto your hands and knees into a kneeling position. » Let your stomach sag downwards and arch your back like a cat as far as you can comfortably. » Hold this position for a second or two then slowly draw your tummy muscles in and round your back upwards so you look like a camel with a hump. » Hold this position for a second or two, then repeat for 1015 repetitions.

7. GLUTE BRIDGE » Lie on your back resting your head on the floor, your hands by your side palms down on the floor, and your knees bent. » Keeping your feet flat on the floor, push your feet down against the floor and contract your buttocks. » Holding this contraction, slowly lift your buttocks off of the floor in an up and backwards movement. » Pause briefly in the top position, then (holding the contraction) slowly lower to the floor and repeat for 10-15 repetitions.

8. SUPPORTED PRONE COBRA » Lie face down on your front leaning on your forearms. » Keeping your hips on the floor, slowly raise your shoulders as far as you can comfortably by taking the weight on your forearms. » Pause briefly in the top position, then slowly lower back to the ground. » Repeat for 10-15 repetitions.

9. LOWER BACK STRETCH » Get onto your hands and knees into a kneeling position. » Slowly sit back onto your heels, and then “walk” your hands forward until you feel a stretch in your lower back. » Hold for 15-30 seconds and then relax back into the starting position.

10. HIP FLEXOR STRETCH » Kneel on the floor on one knee, with the other leg bent to 90 degrees. » Slowly lunge forwards on the front leg until you feel a stretch across the front of your pelvis and thigh on the back leg. » Use your hand to support yourself on a stable object if necessary. » Hold for 15-20 seconds and then relax back into the starting position.

You can view a video of an exercise by clicking on it wherever you see this icon Power Living Magazine 11

Give Me Just 30 Minutes Once Per Week and I’ll Eliminate Your Flabby Stomach, Melt Fat From Your Hips and Thighs, Supercharge Your Energy Levels... and Have You Oozing So Much Confidence You’ll Turn Heads!

is out! h t k c e h C “ I managed to drop my weight to 12 stone 5 the lightest in 15 years and my body fat to 9%!”

- Steve

Can I ask you something? Which of these have you really had it up to here with?

Being constantly self-conscious in public.

Waking up in the morning and your extra weight is the first thing you think of.

Having to buy the clothes that fit when you go shopping not the clothes you want.

Not feeling attractive because of your ‘extra layer’.

Getting feelings of dread every time someone gets out a camera.

All of these are genuine worries people have confided to me in the past, and I’ll bet if you’re reading this, you can relate to at least one of them.

Visit www.pwfit.co.uk now to find out how I can eliminate all of those worries in only 30 minutes per week in your own home completely risk free, and to apply for your free workout TODAY!

FITNESS

Get a Leg-Up on your Fat Loss

by Anthony Punshon

A

s you can imagine, a day doesn’t go by when I’m not asked how to firm up wobbly arms, or sculpt lean sexy abs. So here’s a little trade secret that most top trainers like to keep to themselves.

Want lean, firm arms?

Train your legs.

Want a tight, toned midsection?

Train your legs.

Want to send your fat loss through the roof?

Train your legs.

Why? Simple really!

Our lower body is home to some of the biggest muscles carried by our skeleton. The bigger the muscles you can work, the more calories you burn during and after your workout, the higher the intensity, and the greater the adaptation signals you send to your body.

This leg dominant workout can be done anywhere, anytime. Give it a try to kick your fat loss into 6th gear. >>

Power Living Magazine 13

FITNESS

1 Prisoner Squat

Keep your shoulder blades locked back and down to work your upper back

2 Push Up

Push through your heels to really work your glutes and protect your knees

3 Split Squat

» »

Start by spending 3-5 minutes warming up. So go for a walk, or march on the spot - i.e. generally move about! The warm up doesn’t need to be elaborate, just something to increase your heart rate and your core body temperature.

Start at exercise 1, performing slow, smooth repetitions for a full 30 seconds. Rest for 10-15 seconds, then move onto the next exercise, and repeat until you’ve completed all 5 exercises in sequence. As your fitness increases over time, decrease your rest time until you’re performing each exercise back to back.

» » »

When you’ve finished the complete exercise sequence, rest for 2-3 minutes, then repeat again from the beginning a further 1-2 times.

When you’ve finished the last exercise, spend another 3-5 minutes cooling down, so again go for a walk or whatever suits. Finish with a few minutes basic stretching.

Drink plenty of water before during and after exercise, and always remember not to hold your breath when pushing against a resistance.

14 Power Living Magazine Spring 2011

FITNESS

r�i�� � � � � � � � C�i�� e�! t� ��� � �i�

4 Mountain Climber

5 Y Squat Stop a few inches short of having your legs straight to keep tension on your thighs

1 Prisoner Squat

• Stand up straight with your hands behind

your head and your elbows back.

• Slowly sit down into a squat position, pause briefly, and return to the starting position.

2 Push Up

• Lie face down propped up on your toes,

with your arms straight and a straight line between your shoulders and feet.

• Slowly bend your arms until your chest is a few inches off of the floor. Pause briefly and then push back up.

3 Split Squat

• Stand up straight with your hands behind

your head and one foot in front of the other.

• Slowly kneel straight down as far as you can

4 Mountain climber

• Lie face down propped up on your toes,

with your arms straight and a straight line between your shoulders and feet.

• Slowly lift one foot off the ground and bring your knee up to your chest. Keep your abs braced, and don’t let your hips sag.

• Return back to the starting position, then repeat with the other leg.

5 Y Squat

• Stand up straight with your arms out above

your head in a Y position, and your shoulder blades pulled back and down.

• Slowly sit down into a squat position, pause briefly, then slowly stand back up stopping a couple of inches short of standing.

comfortably, pause briefly, and return to the starting position. Do 30 seconds on each leg.

Power Living Magazine 15

Sharon Embley Hairdresser Cutting Re-styling Colouring Consultations Private Salon

Telephone

07932 417 910

MONEY

It Pays to

Have Heart

by Jeff Lestz

M

oney... Money...

Money! It seems that everywhere we turn, money dominates our lives. On an international scale turmoil abounds in the stock markets and in

18 Power Living Magazine Spring 2011

the world economy. It can all seem a bit confusing.

Depending on which stage of life you are at, your ďŹ nancial concerns could be anything from getting on the property ladder as a ďŹ rst-time buyer,

paying for university, funding your retirement, or just paying the monthly bills. Money issues face us every minute of every day!

I think you would agree that money (fortunately or unfortunately) does

MONEY

“I personally came from a life of orphanages, foster homes, and poverty. After I learned these principles and started to put them into practice, I began to prosper.“ dominate much of our lives today. I find many people get tied up in knots about their financial futures and actually forget to live each day with gratitude for life itself.

Not long ago I was a guest speaker at a seminar. The participants were asked to write down their personal goals and dreams. They were given large sheets of paper and thick black markers. One hour later they were asked to lay the sheets down in a circle and stand in front of them. We had a short discussion about their goals and then broke for lunch. I stayed behind to read all of the goal sheets. One by one I read these wonderful, thoughtful, and great personal dreams. They were all inspiring and most had to do with helping to relieve the suffering of mankind throughout the world. They ranged from helping the homeless, starting orphanages, housing and feeding the poor, and of course there were also some more personal goals, such as a nicer house, a new car, being debt free, or helping family members. In almost all cases there was only one thing standing in the way of achieving these dreams. Want to guess what it was? It was Money!

Okay now, take a deep breath and relax because I have good news for you! You

can accomplish all of your goals and dreams by taking a realistic view of where you are today and laying out a plan for the future.

In my early teens I began to understand that there were patterns for success and prosperity. I became a student of how to master money and so can you - it is not rocket science. One thing I learned is that people with positive and upbeat attitudes about money seem to attract good things in their lives. This positive outlook on money is their servant (instead of them being a servant to money) and part of their blueprint for success. This is called the Law of Attraction.

I personally came from a life of orphanages, foster homes, and poverty. After I learned these principles and started to put them into practice, I began to prosper. I know from experience that they work!

Below are a few pointers for reaching your goals and dreams, and what I think are some universal laws for success in life:

Learn to dream again

Many people have disappointing experiences in life. It might be a relationship gone wrong, job dissatisfaction, or any number of things. They begin to doubt themselves and decide not to hope for too much so they won’t risk being

disappointed. But remember that it is never too late to stir up that dream inside of you.

Adopt the concept that you will leave something behind to better humanity.

Become a mentor

As strange as it may seem you will reach your goals by selflessness, not selfishness.

Everyone has something to offer to someone else. You have experiences that you can share with others that can help them in their life.

Like the Olympic torch your knowledge needs to be passed on to others. By doing this you will also attract others who can pass their torch of wisdom and experience on to you.

Learn to sow into the lives of others Whatever you sow, you will reap - give first and then you will receive! Instead of looking to be served, ask yourself how you can serve others?

By getting your mind off of yourself and doing something nice for someone else, you will most assuredly make friends and reap an abundant reward.

Always do the right thing

When faced with a decision listen to your heart and choose the path that is the correct one for long term benefits, not just >>

Power Living Magazine 19

MONEY

“Money allows people to fulfil the intentions of their heart. It makes good people better and bad people worse!” instant gratification. This takes focus and discipline. Without discipline nothing great was ever accomplished.

life and attitudes. Be around excited, positive people. This may mean you need to change friends!

Educate yourself

Give and it shall be given to you

Be smart with your money and get educated on money matters. Even if you have the right motives and heart you still need to be studious when it comes to your money. Know where you are financially and where you are going. Ask someone that you respect for advice and get some clear direction.

Sowing is spiritual agriculture.

How big do you want your harvest to be? Sowing into others lives for the right reasons will most certainly cause you to prosper. Don’t give to get but give to live!

You will live a richer, fuller life in every area - relationships, work, finances and

spirituality. You will be enriched and have a fulfilling life.

This article is about money and yet the principles above are “heart issues”. Why? Because if you deal with your heart first, when you do prosper you will still be a great human being. Money allows people to fulfil the intentions of their heart. It makes good people better and bad people worse!

Do all of these things with the right attitude and watch your life, prosper in every area!

PL

Never be afraid of self improvement

Self image is something everyone struggles with. Allow those that you want to emulate, to speak into your life. If you do not have a proper self image you will be trying to please everyone else for the wrong reasons. I am a great believer in associating with great people and reading great books. They will form your

Jeff Lestz has taught financial and motivational seminars throughout the USA and Europe and will be sharing with you how to find your “Mission in Life.”

He is the Co-CEO of Genistar Ltd., the fastest growing financial education and financial services company in Europe. Born & raised in Chicago, Illinois, USA he has a testimony of coming from abject poverty, sleeping rough on the streets as a teenager to becoming a millionaire by age 31. His passion is helping people break free from their comfort zone and go on to reach their full potential.

20 Power Living Magazine Spring 2011

Millionaires University Saturday 4th June 2011 This Power Packed Day will include: 

 

  

What they didn’t teach you in school about money and success How to learn and win at the “New Game” The ultimate weapon against failure! ... and how to use it effectively How to think differently from the “masses” How to prioritise your life—the 7 F’s Game plan for on-going self-education

Bob Safford Snr—From poor and humble beginnings Bob knew from childhood what life he wanted, the life of a millionaire. He became a student of wealth and by age 28 made his first million. Having graduated from Cornell University USA, been a Marine Corps Officer, founder of his own companies, and having mentored thousands of people to achieve their goals and dreams and many to go on and achieve millionaire status. Bob's passion is to inspire, teach, and change peoples’ lives and that is why he helped create Millionaire's University.

From this to this

Wayne Malcolm Wayne is an author and international speaker on Entrepreneurship. Coach and mentor to thousands. He will amaze you at his insight and wisdom to help you have real 'breakthrough' in 2011. He will be speaking on “The New Game" and making money while you sleep and “The MisEducation of the Masses”.

Jeff Lestz At age 24 he learnt the concepts from Millionaires University with Bob Safford and it changed his life! From sleeping rough on the streets as a teenager to a millionaire by 31. He will share how he did this and more importantly how you can too!

Bob Safford Jr. With over 30 years in business, Bob Safford is a man with a heart for building success in people. He built a successful real estate company and then joined his father and built one of the leading organisations (30,000+ people) in Primerica Financial Services in the USA. You will enjoy his warm and sincere approach to coaching people in how to achieve more than you ever thought you could

Obtain your tickets @ £50.00 Justine Robson, Mobile 07977548101, email Justine.robson@genistar.net Sofitel Hotel, North Terminal, Gatwick Airport, West Sussex, Crawley, RH6 0PH F0370-04/11

You work hard, pay your bills, and save when you can...

The difference between just getting by and getting ahead could be in the palm of your hand! With a Genistar Financial Game Plan (FGP) you’ll have the information you need to examine your financial situation up close.

By working together with Justine you’ll learn time tested strategies for helping you achieve your financial goals!

With your personalised FGP, you’ll discover how to: • • • •

Pay off credit cards and loans efficiently Build savings for retirement Build savings for education expenses Provide for your family’s financial security

Contact Justine Robson, Genistar Limited, for your complimentary FGP and start living a better future today.

GIFT CERTIFICATE

It’s smart, it’s free — it could change your life This certificate entitles you to a one on one appointment with Justine Robson in the comfort of your own home. The meeting normally takes around 90 mins where Justine will go through some financial concepts with you and then do a fact find to see in what areas she can help. Justine will then construct your own personal, confidential Game Plan, or road map, to get you and your family where you want to go.

Just call it a financial Tom Tom!

Contact Justine Robson, Genistar Limited, 07977 548 101, Justine.robson@genistar.net, for your complimentary FGP and start living a better future today.

Genistar Limited is authorised and regulated by the Financial Services Authority Genistar Limited is incorporated in England and Wales, with registered number 6315485, Lombard House, 2 Purley Way, Croydon CR0 3JP

FOOD

Fit Food FAST! Prawn Curry in a Hurry in 10 minutes

O

ne common complaint for people who are getting in shape, or living a lean, healthy lifestyle is that they don’t have time to prepare a decent meal.

Fit Food FAST is here to show you a new, easy to prepare meal every issue that you can take from start to plate double quick.

They’re simple too, with minimal ingredients

Ingredients (Serves 2)

» 1 sachet microwaveable rice

» 4 tbsp frozen peas » 200g ready cooked,

Kit

» » » » »

and requiring cooking skills on a par with making Beans on Toast!

On top of that we’ll demonstrate the speed and ease with a video, as well as give you fully illustrated step-by-step instructions, and if that wasn’t enough, give you the full nutrition information.

You could say we’re giving it to you on a plate. PL

Saucepan Measuring spoons Wooden Spoon Microwave Scissors (optional)

Nutrition per serving » » » »

310 Calories 22g Protein 47g Carbohydrates 4g Fat

peeled, frozen prawns

» 4 tsp curry powder »

2 tbsp natural yoghurt

WATCH VIDEO

Power Living Magazine 23

FOOD

Prawn Curry in a Hurry:

Step-by-step

1

Weigh the prawns into a saucepan, then add the peas, curry powder, and water.

2

Put the saucepan on the hob on a medium heat and stir well. Continue to stir at regular intervals to avoid the ingredients sticking to the saucepan.

3

After about 4 minutes, tear open the packet of microwave rice, and place in the microwave for the time instructed on the packet.

4

While the rice is cooking, continue to stir the saucepan, then when prawns and peas are cooked through, add the yoghurt and stir in well.

24 Power Living Magazine Spring 2011

FOOD

5

When the rice is ďŹ nished, cut the top off of the packet and divide the rice evenly over two plates.

6

After ensuring the prawns and peas are cooked through, serve on top of the rice.

Power Living Magazine 25

FOOD

Balanced Breakfasts for

Busy People

by Jools

I

n today’s ‘rat race’ society, breakfast seems to be a common casualty as we scrabble for time in the morning. In fact over half of parents in the UK skip breakfast in the morning. However if losing weight is your goal, missing out on the most important meal of the day could be the biggest mistake you make!

You may think that you’re saving a few calories, but in actual fact, those who do skip breakfast have been shown to overeat

26 Power Living Magazine Spring 2011

at lunch, more than compensating for any potential saving.

Luckily we have the answer. These breakfasts are calorie counted, quick to assemble and perfect for busy people.

Pack them the evening before and leave them in the fridge overnight, then just grab and go in the morning. If you hit the gym or do an early morning bootcamp, then just get down a quick 150 calorie snack before leaving and refuel with one of these afterwards.

FOOD

1

Split a wholemeal mufďŹ n and spread it with 15g low fat soft cheese and a tablespoon jam. Serve with a pot of low fat fruit yoghurt.

343 Calories Protein: 9g Carbohydrates: 53g Fat: 6g

2

A bagel containing not more than 225 calories and a small banana or and apple or pear.

346 Calories Protein: 12g Carbohydrates: 56g Fat: 8g

3

300g low fat plain fromage frais served with a small tin of chopped pineapple and a tablespoon of runny honey.

327 Calories Protein: 12g Carbohydrates: 44g Fat: 0g

4

300ml semi-skimmed milk blended with 30g oats and 200g red berries.

5

50g breakfast cereal, crushed to crumbs and mixed with 225g low fat yoghurt.

347 Calories Protein: 19g Carbohydrates: 56g Fat: 4g

312 Calories Protein: 17g Carbohydrates: 47g Fat: 7g

6

30g dried fruit and nut mix with 250g low fat yoghurt and a sprinkle of cinnamon.

323 Calories Protein: 17g Carbohydrates: 31g Fat: 14g

7

A hardboiled egg, sliced, and made into a sandwich with 2 slices of medium sliced wholemeal bread spread with 1 tablespoon low fat spread or reduced calorie salad cream. Plus an apple.

355 Calories Protein: 14g Carbohydrates: 49g Fat: 10g

Power Living Magazine 27

FOOD

Garbanzo

Eggs

D

eep fried breadcrumbs and sausage meat would never be easy to incorporate in a days food without blowing the calorie budget. These veggie versions are oven baked, provide 2 of your daily vegetable portions and more protein than a conventional Scotch egg.

Serves 2 Nutrition information Per Egg: 244 Calories 15g Protein 19g Carbohydrates 10g Fat

What do I need?

Ingredients » 2 eggs » 150g grated carrot » ½ onion, peeled and finely chopped » 1 teaspoon cumin seeds » ½ level teaspoon chilli powder » 1 heaped teaspoon dried, mixed herbs » Pinch of salt » 1 tin of cooked chick peas, drained and rinsed

Equipment » 2 saucepans » grater » knife » teaspoon » blender or potato masher » non-stick baking tray

What do I do? »

» » » » »

»

28 Power Living Magazine Spring 2011

First hard boil the eggs: Place them in a saucepan, and cover with cold water. Put the lid on the pan and bring to the boil. When the water is boiling, turn off the heat and leave to stand on the hob until at room temperature.

Combine the grated carrot, chopped onion, cumin seeds, chilli powder, herbs and salt in a saucepan.

Add 2 tablespoons of water and cook, with stirring for 3-5 minutes, until the vegetables are softened.

Add the drained, chickpeas and mix together.

Blend the mixture until smooth with a blender or potato masher.

Turn the oven onto Gas 4, 180 deg C. Peel the cooked, cooled eggs. Divide the chick pea mixture into 2 and mould one half of the mixture around each egg. It helps if you wet your hands first and gently squeeze the mixture into the eggs cupping them in the palms of your hands Place the eggs on the baking tray, place in the oven and bake for 20 mins. Serve hot or cold.

FOOD

Fish with

Spicy

Potato Wedges Serves 1 Nutrition information: 340 Calories 36g Protein 42g Carbohydrates 4g Fat

What do I need?

Ingredients » 150g white fish portion » 200g potatoes, scrubbed but » » » »

not peeled ¼ chicken stock cube, crumbled Pinch of chilli flakes 100g mixed salad leaves Low fat salad dressing

Equipment » Knife » Microwave proof bowl » Microwave » Tablespoon » Oven tray

What do I do? »

Set the oven to 200 deg C, Gas 8 and place the tray in the oven.

»

Cut the potato in half along the length, then cut each half into 3 wedges.

»

Put the wedges into the microwave proof bowl.

»

Sprinkle the stock cube crumbs and chilli flakes over the potato wedges and stir and shake to coat them with the mixture.

»

Cook the wedges in the microwave for 5 mins on high.

»

Put the cooked potato wedges on the oven tray and cook for 10 mins.

»

While the wedges are cooking, microwave the fish portion on medium for 3-4 mins until cooked.

»

Serve the fish and wedges with 100g mixed salad leaves and 2 tablespoons of low fat salad dressing.

Power Living Magazine 29

FOOD

Let them eat

Cupcake!

by Nicola Lloyd

W

e asked a local bakery, famous here in Worthing for their elaborate and beautiful cupcakes, if they could make a low fat cupcake for the more health conscious locals. They told us that it couldn’t be done.

Pah!

30 Power Living Magazine Spring 2011

Never ones to shy away from a challenge, here at Power Living towers we got our aprons on, enlisted the help of issue one success story and avid baker Nicola Lloyd, and got baking.

The result? A succulent lemon cupcake with a creamy vanilla frosting that’s only 115

calories per cake, has only 3g of fat, and is high in protein.

Perfect for get togethers if you want all the decadence of party food without the massive sugar rush. You can even get fancy by adding some food colouring to the frosting.

Or you can keep them all to yourself. I won’t tell... PL

FOOD

What do I need?

Ingredients (cake) » 195g wholemeal, selfraising flour ½ tsp baking powder ½ tsp salt 90g unsweetened applesauce 10g granulated sweetener 1 tbsp vegetable oil 1 egg 240g fat-free sour cream Juice and zest of ½ lemon

» » » » » » » »

Ingredients (frosting) » 120g very low fat soft cheese 1 tsp vanilla essence 2 tbsp granulated sweetener

» »

Equipment » Kitchen scales » Spoon measures » Large bowl » Medium bowl » Small bowl » Whisk » Wooden spoon » Skewer » Cupcake tin/s to hold »

12 cupcakes 12 paper cupcake cases

Makes 12 Nutrition information (Per Cupcake): 115 Calories 6g Protein 16g Carbohydrates 3g Fat

What do I do?

To prepare the cakes » Pre-heat oven to 180 degrees C, 350 degrees F, or gas mark 4. »

Line your cupcake tin with 12 paper cases.

»

In medium bowl, mix together flour, baking powder, salt.

»

In large bowl whisk together applesauce, vegetable oil, and sweetener.

»

Add the egg to the large bowl and beat well, then stir in the lemon juice and zest.

»

Add the contents of the medium bowl and the sour cream to the large bowl, and stir until well combined.

»

Divide the mixture equally among the cupcake cases.

»

Bake for 20-25 minutes until golden, or until a skewer inserted into the center of one of the cupcakes comes out clean.

»

While the cupcakes are baking, prepare the frosting.

»

When cooked, leave to cool before adding frosting.

To prepare the frosting » In a small bowl, stir together the cream cheese, vanilla essence, and granulated sweetener. »

Place in fridge until cupcakes have cooled.

»

Pipe or spoon 10g of frosting onto each cake.

Power Living Magazine 31

HEALTH

Inner Calm

in a Chaotic World

by Rachel Lynne

W

hen you ask people to describe meditation, you will get numerous replies with words such as chill out, space, calm, along with ideas of monks sitting cross-legged on top of a mountain. It would seem an impossible challenge to apply this concept to the office.

Quite the contrary, it is incredibly simple. Before I tell you how, we must first define what meditation is.

Many people confuse meditation with

32 Power Living Magazine Spring 2011

relaxation. Relaxation is a temporary relief from stress whereas meditation seeks to create a calm state of being with heightened awareness of yourself and surroundings. There are countless forms/ methods and practices of meditation, and not all will suit you. They do have at least one common theme..... BREATHING. Essential for our survival but until now not fully recognised as a powerful method of controlling emotions and creating a feeling of calm.

HEALTH

“We have this crazy idea that the world will stop if we are unavailable for even 5 minutes. Here’s the surprise…

It won’t!”

Try this simple exercise RIGHT NOW:

Put down what you are doing

Save your document, and put the answer phone and your mobile to silent. We have this crazy idea that the world will stop if we are unavailable for even 5 minutes. Here’s the surprise… It won’t!

Sit up straight

Focus on your breathing. Feel your breath... Is it fast or slow? Shallow or deep?

Take a deep breath in

Breathe in to a slow 4-count, hold for a second or two before releasing the breath again as you count to 4.

Repeat this cycle a few times If you get distracted, close your eyes.

Notice how calm you feel

Just by controlling your breath. Then when you are ready, return to your task.

Congratulations! You have just done your first meditation.

We are so conditioned to be busy that we forget to, or we feel guilty about taking a moment or two for ourselves. It can have far-reaching benefits (physically and mentally) especially if you can practise it often. PL

Power Living Magazine 33

HEALTH

Nuke Hay Fever Naturally

by Rachel Lynne

“People often think that aromatherapy will make hay fever worse and that they should avoid it - Quite the opposite!”

H

ay fever is a widely suffered allergy to certain types of pollen from either grass or flower. The body’s reaction causes the lining in the nose to become inflamed making your nose run and causing you to sneeze, the eyes become itchy and your throat is sore.

People often think that aromatherapy will make hay fever worse and that they should avoid it - Quite the opposite! As you have read, hay fever is a reaction to the POLLEN. In aromatherapy, we use the OIL – quite a different part of the plant.

To treat hay fever we use anti-allergenic oils such as Camomile or Melissa. You can look back to some of the “winter” oils for symptoms similar to cold and flu – blocked nose / sinuses, sneezing etc. Using a few

drops on a tissue as a way of inhaling the oil is very effective. In really severe cases, you can use a steam inhalation including oils of lavender or eucalyptus.

It is also wise to look at your diet as a means of controlling the symptoms – increase your Vitamin C and minimise dairy and refined starches. You could drink herbal teas and, for really itchy eyes, use a cold compress of rosewater.

One of the nicest ways to combat hay fever is to get a therapist to apply the diluted essential oils directly to the face and use acupressure points to stimulate the sinuses to drain away and reduce the swelling. PL

STYLE

Dress for Your Shape

by Gay Richardson

Being confident about your body can be an issue for people of all ages, all shapes and all sizes. Britain has an incredibly narrow view of what is beautiful - promoted by our extremely biased press and fashion industry.

L

ondon fashion week a few months ago reminded us that supposedly you can only look great if you are tall and skinny. There is even a male model posing as an androgynous female – it’s just getting ridiculous.

No–one, male or female needs to be skinny to look good.

Many of you will have experienced these common frustrations.

• The wardrobe is FULL but I “have nothing to wear” • You buy something then have nothing to go with it • You have unworn clothes still with the label on

36 Power Living Magazine Spring 2011

•

You think that your body is the “wrong” shape • You wear the same clothes again and again • You wear neutrals and black as you’re not sure of colours Over 80% of women (and fewer men, but they too, are becoming increasing aware of their body shape and how they look) get their body shape wrong.

We can’t be blamed as who has told you? So how would you know what shape you are?

Knowing your body shape

One of the easiest ways to eliminate your clothing frustrations is learning how

to dress for YOUR body shape.

It’s all about using style tricks to show off your best assets and disguise the parts we don’t like, then we can all enjoy body confidence, receive compliments and ooze sexiness. Oh… and know what to wear every day!

What body shape are you?

As a general rule ladies are aiming to “balance” shoulders with hips so that we create an hour-glass shape. Men are aiming to have broader shoulders and narrower hips — the classic masculine inverted triangle shape. We can do this to a certain extent by choosing

STYLE

DRESSED FOR SUCCESS: Ann is a classic triangle (pear shape) and therefore needs to give the illusion that her shoulders are wider, with the styles that she wears.

Jackets are excellent for her. And any details that ‘draw the eye’ upwards. She also wanted to create a smart yet approachable image for her Forever Living business, so dresses with jackets work really well together.

styles that create that illusion.

So it doesn’t matter what shape you are we just need to know what it is and then how to dress it.

For example, if you have shoulders that are narrower than your hips (triangle or pear shaped) then you wear tops/T-shirts with cap sleeves, shoulder details, or jackets with shoulder pads to give the illusion that your shoulders are in line with your hips, or wider for men.

Guidelines to get you started

•

Wear pattern and detail where you have “space”

• • •

• •

on your body e.g. long neck wear scarves, polo necks, high collars Use patterns to disguise weight e.g. on tummy/ chest area/hip area Long legs wear skirts with pattern & details, cargo/ patterned trousers Shorter body wear plainer colours, longer line tops, shirts un-tucked to extend the top half Long body wear layers, patterns and details on your top half Don’t have any items ending on your widest part; asymmetrical lines are great for distracting the eye

Remember it’s the clothes that aren’t right. It’s NOT you!

How will I save money?

Did you know that we wear 20% of our wardrobe 80% of the time?

Therefore, just how much “money” is hanging unworn in your wardrobe?

You will be choosier with what you buy because you will know what styles you are looking for. You can then mix and match those items to create different looks.

It’s not about the amount of clothes - it’s how you wear them. PL

Power Living Magazine 37

Worthing Churches Homeless Projects is about the people!

What is Worthing Churches Homeless Projects?

Worthing Churches Homeless Projects (WCHP) is a local Christian Charity founded in 1991 to provide food and warmth to homeless people in the Worthing area.

Today, the charity has grown to work from five main sites, employing professional staff, works with local statutory and voluntary agencies and has over 150 volunteers drawn from all sections of the community.

We work with people who are homeless or insecurely housed to help them make the necessary changes towards a sustainable independent life.

Who can get help?

Anyone aged 18 years or older in the Worthing area who is homeless or insecurely housed can apply to WCHP.

What facilities are on offer?

WCHP have a variety of projects to meet the differing needs of their client s:

St Clare’s Day Centre

Delaney House

Marine Place, Worthing

Recovery Project

Open for drop in facilities 9.00am - 12 noon, Monday to Friday (Subsidised breakfast served 9.00am - 10.30am) 9.00am - 11.00am Saturday and Sunday Showers, Clot h i n g, Laundry Fa c i l i t i es, Needle Exchange, Advice and Information A ll other times by appointment Telephone 01903 832920 A vital lifeline of support for those on the street

Here, WCHP give clients the opportunity, with structured supervision, to control drinking or taking drugs. Over a period of up to two years, WCHP will work with residents to help them manage their addiction, return to work and a new life in the community.

A specialist housing project for people with drug and alcohol related problems.

Rupert Ba con House

Stepping Stones Proj e c t

Short Term Assessment Hostel

Clients can spend up to 9 months brushing up the life skills they will need to live in their own accommodation.

A longer term project where people can take stock of their lives and make changes.

14 bed short term accommodation.

A ll ows people to stay for up to 28 days and work with staff to begin the task of rebuilding their lives and regaining their independence.

A sanctuary away from the chaos and destruction of living on the streets.

Cornerstone House

Move On Proj e c t

Charity Shop Centrally located providing volunteering opportunities, increased profile and income for the charity.

The public face of WCHP

An opportunity for clients to experience independent living whilst receiving minimal support.

A project that allows clients to put into practice the life skills they have acquired.

During the past twenty years WCHP has become expert in the field of homelessness How is WCHP funded?

Thank you!

Funding is provided in several ways:

WCHP rely heavily on the generous support of local councils, agencies, companies, churches and individuals giving time and money.

Thank you so much!

 Through benefits payments to clients  Locally by WSCC who administer the budget for Supporting People  By Worthing Borough Council which sets and administers the rent allowances paid to clients  Through applications to charitable trusts  Through the support of local individuals, churches, schools, clubs and businesses  Legacies  In memoriam donations  Income from the retail shop Without such support WCHP could not continue to provide the range of services which enable homeless people to regain their place in society.

Every year we work with around 450 individuals from all walks of life. In our experience the people who come to us for help do not choose to be homeless. They deserve the opportunity to turn their lives around. With the help of local people and organisations we can enable them to do this.

For more information on how you could help call the Fundraising office on 01903 227829 or email info@wchp.org.uk.

16 Selden Road Worthing, West Sussex BN11 2LL Tel: 01903 227829 Fax: 01903 227821 Email: info@wchp.org.uk

One of our annual fundraising events is a ‘Night under the stars’. For details of all fundraising events, please contact the office.

Website: www.wchp.org.uk Registered Charity No: 1027832 damirographics

A vital lifeline of support for homeless and insecurely housed people

On the Road

A

ll through the summer, our editors will be hitting the road along the south coast so you can come and meet us face-to-face. You’ll be able to take on Anthony’s fitness

40 Power Living Magazine Spring 2011

challenge, and then work out your stress and relax your aching muscles with Rachel.

You can fine-tune your food with Jools, supercharge your wardrobe with Gay, find out the places to be with Ed, or

make your pennies go further with Justine.

We’ll be there to answer your questions and give you expert hints, tips, and advice on everything you need to kick your lifestyle up a notch.

Fitness

Food

Health

Style

Money

Going Out

Use the icon guide to see which editors will be at which event.

Click on an icon above to see more details about each editor.

Dates for your calendar Chichester Mayfest - 28th May Prebendal School Chichester PO19 1RT

Queen Alexandra Garden Party - 9th July The Queen Alexandra Hospital Home Worthing BN11 4LJ

Rox - 23rd and 24th July Bognor Regis Seafront Bognor Regis PO21 2LH

Arundel Day - 29th August Arundel High Street Arundel BN18 9AJ

Findon Sheep Fair - 10th September Nepcote Green Findon BN14 0SF

Power Living Magazine 41

GOING OUT

What’s On T

with Ed Crouch

he summer means the start of the festival season, and Sussex is no stranger to letting its hair down. Throughout May and June, partygoers will be kicking their heels up and praying for sunshine.

But festivals aren’t all mud

and wellies! Events here range from the epic and always eclectic Brighton festival, down to a wide range of much more understated affairs to celebrate the smaller local communities here in Sussex. So if you’re not a music fuelled thrill seeker, there’s no need to shut yourself

away and avoid the festival season. A festival doesn’t need to be big, bright and loud to make a noise.

Check out our pick of the local festivals worth making an appearance at, both large and small. There’s something for everyone this season.

Eastbourne Festival, Lancing

Brighton Festival, Brighton

Great Escape, Brighton

EastbourneFestival.co.uk

BrightonFestival.org

EscapeGreat.com

23rd April – 15th May For three whole weeks, Eastbourne will come alive with music, dance, theatre and visual arts all across town. If you want to get an early start on the festival season, this is it!

7th – 29th May Spanning three weeks of entertainment, they don’t come much bigger or more diverse. This year’s festival is in celebration of Guest Director Aung San Suu Kyi.

12th – 14th May 30 events, over 300 new artists, all packed into three days of entertainment brilliance. Great Escape is widely recognised as Europe’s leading festival for new music. Musos unite!

Meadowlands Festival, Glynde

Glastonwick Festival, Coombes

Durrington Festival, Durrington

MeadowlandsFestival.com

RopetackleCentre.co.uk

DurringtonFestival.org

27th – 29th May Set in the glorious countryside of an Elizabethan Manor House, covering three days and showing 60 bands, Meadowlands is a must for the serious music fan.

42 Power Living Magazine Spring 2011

3rd – 5th June Beer, music, comedy, poetry, and more beer will flow at the 16th annual Glastonwick Festival! Held over three days, this year boasts the “Best entertainment line-up ever!”

4th – 12th June If you’re looking for something a bit more low-key and family friendly, with a wide range of stalls, live music and a carnival precession, Durrington Festival delivers.

GOING OUT

L

ove it, or hate it, there’s no escaping the fact that the Royal Wedding is the big talky point of this month, and there’s no shortage of celebratory events going on.

In this country, we don’t need an excuse to party,

The Big Royal Picnic, Lancing

29th May Children’s fancy dress, raffles, dance displays, and much more.

Bring your own picnic!

1pm – 6pm Lancing Lawns, Lancing Seafront

Warwick Street Party, Worthing

29th May Stalls, rides, hog roast, and minibeer festival. Great entertainment for all ages.

1pm – 7pm Warwick St, Worthing Town Centre

and patriotic Brits have been contacting their local councils in the thousands to set up their own street celebration.

Well, most of us have got the day off, so why not enjoy it?

Here’s our picks for a right royal knees-up.

Party in the Park, Bognor Regis

29th May Big screen TV to watch the event, crafts for the kids, and a hog roast to keep the belly quiet!

9.20am – 4.30pm Hotham Park, Upper Bognor Rd

Also Worth a Look 1st -25th April Lambing at Coombes Farm, Lancing Watch the miracle of life in this idyllic setting. With a tractor ride to the top of the downs (priced separately) you can take in the fantastic views over the Weald and North Downs. Great Easter trip for the family.

Entry £3 Adults, £2 Children 9.30am - 4pm 01273 452 028 Coombes.co.uk 22nd – 25th April Easter Weekend at Brooklands Pleasure Park, Lancing Keep the little ones entertained this long weekend. Just some of the activities include decorate your own Easter Egg (with a prize for every child), and you can also take a ride on the ‘I spy’ train!

Priced per activity.

Diddlys.co.uk info@brooklandspleasurepark.com

24th April The Noise Next Door, Ropetackle Centre, Shoreham Like a laugh? Then check out this evening of non-stop improvised comedy from chaotic comedy veterans The Noise Next Door.

Entry £15 – Doors open 7pm.

RopeTackleCentre.co.uk 01273 464 440 24th April Miniature Steam Train Running Days, Field Place, Worthing Small and big kids alike will love the chance to ride on a reach steam powered miniature train!

WDSME.org.uk 30th April Wild Food at Chichester Harbour, Harbour Education Centre Explore the harbour shoreline at Dell Quay, for edible plants, fruits and seeds with this guided tour.

Entry £3 10am – 12pm – Booking essential.

01243 513275

1st May Pirates & Smugglers Day, Visitor Centre, Midhurst With the new Pirates of the Caribbean movie out soon, get into the spirit with this family fun day.

“Witness skirmishes between sworn enemies, learn about combat & derring-do! A chance to meet 18th century pirates & smugglers in a wonderful setting.”

Prices Vary 10.30am – 4pm VisitChichester.org 7th May Arundel Ghost Experience, Arundel Jailhouse If you’ve not been scared witless by this ghostly tour of the old prison cells, go and see if you’re brave enough this May. Not suitable for the young or nervous!

Entry £5 Adults, £3 Children From 12pm ArundelJailhouse.co.uk 01903 889 821 Power Living Magazine 43

GOING OUT 9th May Worthing Churches Homeless Projects’ 20th Birthday Party, Food Restaurant, Worthing Celebrate WCHP and raise some money at the same time with a champagne reception, a three course meal, and live music. £30 - For tickets and times, call Food Restaurant: 01903 227 780 WCHP.org.uk 20th May Drum Blondes, Christ’s Hospital School, Horsham Perky percussion from the highenergy duo, playing everything percussive from Marimbas to Dustbins! A must see for the more off-the-wall music fans. £8 Adults, Free for children Starts 8pm 01403 247434 DrumBlondes.co.uk 22nd May: On Your Marks for Little Hearts 5/10k run, Worthing Seafront Get your runners on and raise some money for children with heart conditions.

Opens 9am 0121 455 8982 Lhm.org.uk

4th – 5th June 11th – 12th June Burgess Hill Open Studios, Various venues throughout Burgess Hill Over 100 local artists and students open their homes and studios to show off their work. A massive variety from paintings, ceramics, and sculptures, through to textiles will be on show, with refreshments available at some venues.

Free entry 10.30am – 5pm 01444 236501 Art-In-Burgess-Hill.co.uk 14th – 17th June Sherlock Holmes and the Emerald of Alcazar, Sir Robert Woodard Academy, Lancing Conan Doyle’s famous gumshoe comes to life in this adaptation of Geoff Bamber’s yarn. Robbery and grisly murder is abound in this gripping tale set on the foggy streets of London for the legendary sleuth to wrap his out-of-the-box thinking around. £5 Adults - £4 Children 7pm – 9pm 01903 851827 SRWA.Woodard.co.uk

A

18th June St Barnabas House Night to Remember, Worthing Leisure Centre, Worthing “A girls night out to remember!”

Support local charity St Barnabas with this years sponsored walk. £15 per person Starting at midnight 01903 871817 NighttoRemember.org.uk 19th June Lions Donkey Derby, Buckingham Park, Shoreham A 30 year tradition for Adur East Lions Club including displays of classic and vintage vehicles, and of course, the obligatory donkey race!

Starts 12pm AdurEastLions.org.uk 25th- 26th June Armed Forces Weekend, Steyne Gardens, Worthing A weekend focussed on the armed forces, then and now. Youngsters and veterans or ex-forces personnel can meet and explore events from World War II to the present day.

10am – 5pm 01903 207485 ArmedForcesDay.org.uk

s the immortal KISS decreed, “God gave rock and roll to you”, and who are we to argue with the Almighty? It may not be God

Help for Heroes Evening, Worthing 30th April With free entry, show your support at Ye John Seldon by enjoying music from The Maxibons, and The Hustlers.

Half Moon Lane 01903 264 986

44 Power Living Magazine Spring 2011

The Big Blue, Crawley

20th May “Classic blues injected with raw excitement!” Check out The Big Blue keeping the blues tradition alive at The Swan.

Horsham Road 01293 527 447

bringing the music to Sussex, but we’ve no shortage of live bands to rock, or indeed roll, away the working week.

Get your groove on with one of these top tips.

Open Mic Night, Shoreham

Every Wednesday Go and check out local amateur talent, or show everyone what you’re made of at The Crown and Anchor’s regular open mic.

High Street 01273 463 500

Your Questions Answered Got a question for our team of experts? Simply click on the icon on the toolbar below, or send it to reader_questions@power-living.co.uk

Q: Life has been very stressful for red u t a me of late at work and at home.

Fe tion I am having trouble sleeping and s e Qu I just feel so fatigued. I can’t afford to stop work but it is ruling my life. I just need to be able to relax and feel less tired.

What can I do?

You have taken the first step of realising that something needs to change.

Try aromatic baths with geranium, rosemary, thyme or pine essential oils. Rosemary is particularly good for physical fatigue and chamomile can aid restful sleep.

Ensure that your diet and fluid intake are adequate. Consult a dietician if you want to explore suitable supplements. Have a look at your lifestyle, could you take more exercise – known to help reduce stress and improve vitality – and perhaps look at your work pattern/role to see if there are any adjustments you could make.

If you are at all concerned about your health, consult a professional.

Q: I’ve been invited to a curry house for a mate’s birthday, but I’m doing really well with my weight loss at the moment and don’t want to blow it all in one night! What are the best things to order to limit the damage?

Firstly have glass of skim milk or slice of whole meal toast about an hour before you set out to the restaurant so you aren’t tempted by the high fat Bombay nibbles of popadoms before you order you main meal.

Avoid popadoms and fried nibbles like Bombay Mix, pick at the tomato

and salad relish if offered before the main course arrives or have something low fat like chicken tikka for starter.

For the main course, go for anything oven baked like Tandoori Chicken, which will be lower in fat and bursting with protein.

Chicken Tikka is a good choice as are any chicken, fish or prawn dish cooked without the addition of Cream or Coconut. Check the Menu descriptions carefully to see how the dish is

46 Power Living Magazine Spring 2011

prepared.

For rice, go plain boiled, not special fried type.

Sorry it’s boring but you could ask for a bit of Garam Masala on it to spice it up. If you are a regular, the staff will be very happy to oblige to make the meal more tasty.

Naan bread would have more calories than Rice but would fill you up more so avoiding the possible temptation on dessert, so is a judgement call!

If you are drinking, keep it to just 1-2 pints and have plenty of Water too.

Alcoholic drinks are the quickest way to pile on the calories without even trying!

I would also add, order a jug of iced water for your table so you always have a drink handy. You’ll order less caloric drinks, and it’ll also help you feel full so you eat less overall.

Dessert Sir? If you must, go for a sorbet if there’s one on the menu, or a fruit salad without the cream or ice cream.

Lastly, enjoy the meal!

Good food in good company is a pleasure – the trick is portion size and fat content!

Q: I’m carrying most of my fat around my midsection. Can I use exercise to target the fat in this area?

If you have belly fat to lose, no amount of sit ups is going to trim it!

Unfortunately not. You can’t target fat, say on your belly, by just exercising that area.

When you lose fat, it comes off in the order your body decides.

Blame Darwin and your parents, because what goes first is all down to gender and your genetics.

Men store fat mainly around their bellies, while women tend to collect it at their hips and thighs. Many scientists believe this is down to centuries of evolution. How easy would it be to hunt for food or throw a spear if your big flabby arms keep getting in the way?

Any excess fat is better stored where it’s easiest to carry it around.

Burning fat is the hard part. It’s a complex

chemical process and happens all over the body, not just at the muscles you’re exercising. The trick is getting your body to dip into this stored energy supply, spurring the liver into converting the lard into a usable source of energy.

Your job’s made tougher still by the fact that your body needs fat to survive. If it sees something as a threat, it’ll react. If you’ve got a lot of the wobbly stuff to lose your body won’t put up too much of a fight, but the lower your body fat percentage gets, the harder, or more accurately smarter, you’ll have to work to keep it coming off.

In theory, losing weight is as simple as eating less and/or

exercising more. The reality is about hitting the right balance of diet and exercise, and if you want to ditch the tummy fat, no amount of ab crunches is going to do that for you!

Q: I hate shopping because whenever I try on anything I look frumpy. How can I pick stuff that actually looks good on me, or am I just destined to look frumpy in everything I wear?

Don’t give up yet! You are probably trying on things that you have seen on the mannequins (which, incidentally are all the same size/ shape and the clothes have been pinned to

fit them!). Those items won’t necessarily suit your colouring or your body shape – hence you look frumpy!

When you know what styles and colours suit you, as an individual, it will enable you to shop more savvily and so successfully.

Try selecting first by colour – if you have dark hair or dark eyes choose deeper, richer colours. If you have light/fair hair choose lighter, brighter colours.

With styles - generally shaped and fitted (this doesn’t mean tight!) suits most body shapes.

Check the length of sleeves – they should end on your wrist bone.

And dresses and skirts can take years off you if you take an inch off the hem. Have a go and see!

Q: Can you give me any tips on how to go about organising my savings?

Ideally 3 accounts is the way to go. Firstly an Emergency Fund - This would be for when the boiler or your car breaks down, all those unforeseen circumstances.

Second account is your Short term Savings - Often six months wages so if you were to be out of work you have given yourself breathing space. Also this account is used for saving for your holiday.

Lastly you want to start your Long Term Investing - Investing is for the long term usually 10 years or longer for a wedding fund, retirement or your financial independence.

Money needs time to compound on itself, so this is money you want to put away regularly but have no intention of touching it for a while.

If you can work on having all these accounts put in place (it won’t happen over night) then you are on the right track.

Power Living Magazine 47

Copyright Š PW Physique and Fitness, 2011 All rights reserved.

No part of this publication may be reproduced in any form without prior written permission from the respective authors.

All suggestions, techniques and ideas put forward by this publication are not in any way intended as a substitute for proper medical advice. Always consult your Physician or health care professional before starting a new exercise programme, especially if you are in any doubt as regards to your state of health.

The Authors, Publishers or anyone related to this publication accept no liability for any special, incidental, or consequential damage caused, or alleged to be caused, directly or indirectly by the information contained within this publication.

Every attempt is made to keep the information in this publication up to date, accurate and reliable through quality information procedures. However, information is subject to change, and we do not guarantee the accuracy or completeness of any information, nor accept liability for any errors or omissions in the information. The information is for guidance and should therefore not be relied upon as a substitute for formal advice from a relevant professional or professional body.