£ It’s a gift Please take me
No. 4: Autumn/Winter 2013/14
Health, Happiness, Inspiration
Make a Wish for Winter WellBeing
FEATURING Building Confidence with Equine Assisted Learning Expatriate Relocation and Family WellBeing Living With and Beyond Cancer
SOMETHING FOR EVERYONE Healthy Eating on a Budget Struggling with Insomnia Seasonal Sports – Rugby WellBeing in the Workplace … and Much More to Inspire, Relax and Make You Feel GOOD …
WORDS: BEVERLEY LE CUIROT FOUNDER
“Make a Wish for a happier, more fulfilled life; for peace and calm. It all boils down to being more mindful, for real satisfaction does not come from having an easy life and plenty of money.” What a summer it was. So many golden days and beautiful balmy evenings really were a treat; stretching well into October, we couldn’t have wished for more. Now, with the change in season, and the dark evenings, we may already be wishing for summer to hurry back, but Autumn has its beauty, and of course the Winter too.
The coming months provide time for reflection, and with this in mind, this edition of WellBeing World brings you a multitude of ways of mastering mindfulness. Do you wish for change; for peace and calm; a better quality of life or perhaps more control over your time? If this is your wish, we make it our command to bring you as much information as we can to help you make these changes in your life. Mastering mindfulness brings with it a change in attitude, a deeper understanding of self, a brighter, more productive you. I have certainly benefitted personally from the extent of research and inspiring meetings with all of the amazing people who have helped to put this edition of WellBeing World together. As a result, I feel I have become a more mindful me. I hope this Autumn/Winter edition does the same for you. As we creep into the colder, darker months of the crisp seasons ahead, many of us wish for summer. Let’s wish for something else though – summer will be back, whether we wish for it or not. Let’s wish for a warmer Autumn/Winter; warm in the sense that we are alive inside. That our energy remains positive through the chillier season and that we make the most of the beauty of each day as the leaves fall and the sky becomes a frosty grey.
We asked readers all about nutrition in our last edition, having focused on optimum health through nutrition – the response was great and we’re so please to find that the trend in people’s health conscious eating habits is on the increase in Jersey, and with those we now work with in Guernsey and the Isle of Man, too. In this edition, we have looked further at raw food and juicing as these food revolutions are showing some amazing results; healthy food is after all essential fuel for the body. Indeed, as I write this introduction I am enjoying my daily green smoothie, as I do every morning these days! And, in response to your requests, we also feature once again an all important focus on helping with Insomnia; so vital for our continued health and vitality. As ever we hope you enjoy the read. Please hold onto the magazine for reference until the next edition in Spring 2014. The absolutely fantastic news is that our reach now extends far beyond the 5k copies we print; at the last count, more than 12k people had looked at the magazine online, which is really exciting news for us. Have a glorious season ahead, and be everything you want to be until we meet again in 2014.
Please email anytime to beverley@ wellbeingworld.je – you can also find us at www.wellbeingworld.je and on Facebook at www.facebook.com/WellBeingWorld please do join us there.
Our Autumn/Winter edition is brimming with inspirational ideas and accounts of the benefits of mindfulness, as well as nutrition, sports, fitness, therapies, men’s health, wellbeing in the workplace, at home, and in the community, and much more.
FEATURES The Latest on the UK Happiness Index..................... 5 The Third Metric Comes to the UK............................. 6 Winter WellBeing – Do you get SAD?........................ 8 Building Strength, Skills and Confidence with Equine Assisted Learning.................................... 10 Kids: Work, rest and PLAY.............................................. 12 Successful Relocation and Family WellBeing......... 14 What’s all the Fuss about Vitamin D?......................... 16 HEALTHY EATING Healthy Eating on a Budget.......................................... 18 The Juice Revolution....................................................... 20 What’s at Fault with SALT?............................................. 22 The Raw Food Phenomenon........................................ 24 The Amazing Avocado................................................... 26 Beautiful Beetroot............................................................ 27 Aspartame – Sweet Poison?......................................... 28 Hints and Tips for Healthy Lunch Boxes................... 29 SPORTS AND FITNESS Seasonal Sports … Rugby............................................. 30 Live at the Gym?............................................................... 32 PHYSICAL HEALTH & WELLBEING Pregnancy: Helping with One of the Greatest Joys of Life.................................. 34 Oil Pulling. Really?........................................................... 36 Men’s Health: Top 5 Nutrients for Men...................... 37 Insomnia … Are you Struggling to Get a Good Night’s Sleep?............................................. 38 How to Sleep Well: Help from the Expert................ 40 What’s the Point with Cold Sores?.............................. 42 Focus on Physiotherapy................................................. 44 The Root of a Whole Lot of Happiness and WellBeing – The Vagus Nerve.............................. 46 EMOTIONAL WELLBEING Phobia Friendly Dentists................................................ 48 Creating Hope: How a Focus on WellBeing Changed My Life......... 49 The Power of a Hug: Oxytocin..................................... 52 Why Psychotherapy?....................................................... 54 Time to Clear Out the Cupboard of Your Life?....... 56 Writing as a Therapy........................................................ 58
WELLBEING FOCUS Cancer Diagnosis? You Are Not Alone with Macmillan Cancer............. 60 Living With and Beyond Cancer.................................. 62 WELLBEING IN THE WORKPLACE Leading the WellBeing Way – All in a Day’s Work. 64 Returning to Work after Chronic Illness – the Jersey Brain Tumour Charity................................. 66 Who Cares About Feelings? Discrimination Law for Better WellBeing................. 68 Managing Absence Levels is No Longer Enough. 70 The Mindful Guide for the Super Busy ..................... 72 Mindfulness and Meditation in the Workplace..... 74 FINANCIAL WELLBEING Retirement Planning....................................................... 76 WELLBEING AT HOME The Art of Decluttering.................................................. 78 WELLBEING IN THE COMMUNITY Report from the Standard Chartered Jersey Marathon............................................................... 80 New Mindfulness for the Channel Islands............... 82 DVD/BOOK REVIEW Stay Calm, Stay Healthy.................................................. 84 Eat Move Sleep.................................................................. 85 Focus: The Hidden Driver of Excellence................... 86 Simply Raw – Reversing Diabetes in 30 Days (DVD)........................ 88 WELLBEING BUSINESS DIRECTORY....................................... 90 FINAL WORD How Juicing Changed My Life..................................... 98 Thank You and Disclaimer: WellBeing World would like to thank all our contributors, members and advertisers for helping to make our vision a reality. We aim to bring you properly researched information that enables you to make wise health decisions and which supports your general health and wellbeing Although every effort is made to ensure the veracity of published information, WellBeing World cannot be held responsible for the information contained herein or for the views and actions of individual contributors. All contributors are qualified to practice in their own fields of expertise. If in doubt, please consult with a medical practitioner before acting on health advice received.
THE UK HAPPINESS INDEX
THE LATEST ON THE UK HAPPINESS INDEX: COULD IT BE THE ‘OLYMPIC EFFECT’? 2012 was indeed a great year for Britain and no surprise then that the UK Happiness Index showed ‘small improvements’ in people’s happiness over the year. The proportion of people rating their life satisfaction as 7 or more out of 10 rose from 75% to 77%, the Office for National Statistics said. It also reported that the Olympics and Diamond Jubilee may have ‘influenced people’s assessment of their … wellbeing’. The survey is carried out to help the UK government develop policies to improve people’s wellbeing, so we’re all for that, but what does it all mean? The Guardian also found that in 2012, happiness went up and suggest that events such as The Olympics could have been the cause. We should bear in mind that as well as the Olympics, 2012 saw the Queen’s Diamond Jubilee as well as the notable excitement surrounding Andy Murray’s almost win at Wimbledon and his subsequent win at the Olympics and US Open. The fact is, the country was happier as a collective. When society as a whole has something to come together about, does this breed more happiness? The answer is yes, in a way, it does … but for how long? When communities come together they bring about wellbeing for all but the real happiness lies when we are autonomous about our happiness, then we can ‘spread the love’ with sincerity. The aforementioned events created a happiness spike - with people feeling elevated in the lead up, duration and few days thereafter. In actual fact, there is often an anticlimax following the end of a large-scale event such as The Queen’s Jubilee.
The Olympics even ended up firing up ill-feeling surrounding costs, as people didn’t feel they made sufficient money from the event in comparison to the costly burden to the country. In order to breed happiness, celebration in society is a temporary perk. It would seem, however that people need to concentrate on their own inner happiness. Researchers involved in the Happiness Index survey regarding the Olympic Effect even mentioned that once individuals start to track their own daily mood, it sets a seed in their mind and they start to concisely think of things that will make them happier and will avoid thing’s that don’t. Once we realise the things that make us happy, do them and feel happier for it, we can be sure to evoke happiness in others around us. The Olympic Effect is but a staunch reminder that happiness isn’t really a commodity based on celebration of things outside our own control; it is a personal thing, which emits a positive energy from us as human beings. No doubt communities would benefit more from people being in tune with their own happiness all year round, every year rather than base happiness on the temporary excitement of a one-off event … albeit, a particular monumentally exciting one.
THE THIRD METRIC
The Third Metric Comes to the UK The Huffington Post, which brought about The Third Metric, a concept devised by Huff Post’s founder, Arianna Huffington, recently hosted its firstever UK women’s conference, “The Third Metric: Redefining Success Beyond Money & Power” Although noted as a ‘women’s conference’ many good men were also very much involved! At WellBeing World HQ we tapped straight into that. The Third Metric is a hot topic of discussion amongst us here and as for redefining success beyond anything materialistic, we’re all for that too.
It has been said that the US and the UK are “two nations divided by a common language.” And, one could add, a common problem of stress, fatigue and burnout - the notion that success is defined by money and power. The results of which reflect in statistics conveying depression and stress.
Of The Third Metric concept, Arianna said, “… it’s time for a third metric, beyond money and power - one founded on wellbeing, wisdom, our ability to wonder, and to give back. Money and power by themselves, are a two legged stool - you can balance on them for a while, but eventually you’re going to topple over. And more and more people, very successful people, are toppling over. Basically, success the way we’ve defined it is no longer sustainable. It’s no longer sustainable for human beings or for societies. To live the lives we want, and not just the ones we settle for, the ones society defines as successful, we need to include the third metric.”
Money and power by themselves, are a two legged stool - you can balance on them for a while, but eventually you’re going to topple over. And more and more people, very successful people, are toppling over.
At a meeting held with the editors of each of the international Huffington Post editions, stories emerged of the particular ways that the generic flawed perception of success is manifesting in countries across the globe and of the ways the different societies are fighting back to regain balance in their lives.
In the same time period, stress was responsible for 40% of all workrelated illnesses.
Here are just a few examples: Some eight million men, women and children in the UK suffer from anxiety disorders, at a cost of nearly £10 billion per year. As of May 2012, UK hospital admissions for stress had risen by 7% in just the last year, to 6,370. Stress and depression resulted in over 10 million lost workdays last year.
Nearly one in five adults in the UK suffers from anxiety or depression. The British receive the fewest paid and public holidays in Europe. From 2009 to 2012, the annual costs to the National Health Service of sleeping pills increased to nearly £50 million. In 2011, over 45 million prescriptions for antidepressants were given out, up 9% from the year before. The NHS spent over £270 million for antidepressants in 2011, a 23% increase in one year.
In fact, this epidemic of depression is a global phenomenon. According to the World Health Organisation, over 350 million people around the world currently suffer from depression. In the UK, prescriptions for antidepressants have gone up 495% since 1991. In Europe, from 1995 to 2009, the use of antidepressants went up by nearly 20% per year. The evidence against success being expounded by one’s wealth in terms of materialistic things points toward a shift in gear. People need to slow down. Only when people slow down and apply mindfulness to the things they do, will society be able to take a breath. The multi-tasking, rushing to meet deadlines or hit profit benchmarks, the constant stream of everyone’s business through social media, into the palms of hands on phones. Everything is at warp speed and many feel that the only way to ‘succeed’ is to be in the midst of the wave. The thing is, that wave will eventually hit a shore, or a wall. Cue; burn out nation.
We have featured mindfulness throughout this edition. From the Mindful Guide to the Super Busy, to being mindful at home, and also how the workplace is adapting, offering various opportunities for employees to be more mindful, whilst in doing so the employer is practicing mindfulness – offering massage and relaxation at work, bringing healthy lunch options to the office or implementing schemes to promote health and wellbeing at work. This should, let’s hope, create a knock on effect. With Internet reach being virtually infinite, The Huffington Post’s Third Metric is a worthwhile stream of information, techniques and facts about how to be more mindful – in doing so, how to achieve REAL success. Success that can’t be bought or sold: success that is measured in happiness and the positive impact one makes on the world.
“Try not to become a man of success, but rather try to become a man of value.”
- Albert Einstein 7
Winter WellBeing - Do you get SAD*?
*Seasonal Affective Disorder …
Dark, cold, miserable; the weather on the reverse side of summer can be a real drag. Those adjectives, however, can also be used to describe the feelings of SAD, or Seasonal Affective Disorder. Many people feel a little less perky as the winter draws in, as days get shorter and the cold weather takes a firm grip on the northern hemisphere. The ‘winter blues’ can be more serious than the norm, with as many as 2 million people in the UK suffering from what is actually depression caused by the darker, colder seasons. th First reports of SAD appeared in the 19 century, but it was not until 1984 that it surfaced in psychiatry. Seasonal Affective Disorder, a type of depression reoccurring at specific times of the year, is still often misdiagnosed. Most commonly, the onset of depression begins in September through November, and lessens in March through May. SAD affects men, women, children, and even pets. Why do people get SAD?
It is a rather interesting notion that SAD derives from human evolution. Historically we only ever worked outdoors; two hundred years ago 75% of the population worked outdoors now less than 10% of the population work in natural outdoor light. Whilst this is fine in the summer months when there are longer daylight hours, in the winter months, people tend to go to work in the dark and go home in the dark and don't get to enough natural daylight. This modern way of living has dramatically altered nature’s cues. Our days no longer start at the break of dawn and
end at sunset. Workdays are getting longer and many people face shift work schedules. Additionally, the advent of electric lighting allows social gatherings and personal activities to extend well into the night. These factors have diminished the body’s natural ability to regulate the body clock and this work/life change has resulted in a dramatic increase in light deficiency symptoms. In the UK and Europe we are more susceptible to SAD as we are situated in the higher latitudes. As a result, we experience large changes in light levels between the summer and winter. We also experience periods of dark, gloomy weather, which can reduce the amount of light we receive and therefore have a profound effect on our body clocks. A combination of a change in seasonal light, our hectic lifestyles and the periods of darker days and poorer weather can result in a dramatic effect on our circadian rhythms. As a direct consequence of these environmental and lifestyle factors more people than ever before are suffering from SAD. How do you know if you suffer from SAD?
There is a diverse range of symptoms of Seasonal Affective Disorder; many are associated with a feeling of general depression.
Are you SAD?
Some of the Symptoms … Lethargy, lacking in energy, unable to carry out a normal routine Sleep problems, finding it hard to stay awake during the day, but having disturbed nights
In the UK and Europe we are more susceptible to SAD as we are situated in the higher latitudes of the northern hemisphere. As a result, we experience large changes in light levels between the summer and winter.
Loss of libido, not interested in physical contact Anxiety, inability to cope Social problems, irritability, not wanting to see people Depression, feelings of gloom and despondency for no apparent reason Craving for carbohydrates and sweet foods, leading to weight gain
HINTS AND TIPS TO COUNTER YOUR SADNESS: Make the most of natural light. Avoid stress. Exercise and eat well. Consider using a light box. Remedies such as St. John’s Wort can help. In classical homeopathy, using cell salts of Mag Phos, Kali Phos, or Nat Mur, offers relief from depression, depending on symptoms. The flower essence of Mustard lifts the shadow of gloom from the light and joy of life.
Jasmine essential oil is anti-depressant and euphoric. It stimulates beta brain wave activity as measured by EEG. You might also enjoy using citrus oils that stimulate the autonomic nervous system, such as lemon. Walking and laughing - you’ll get mood lifting exercise, walking just 20 minutes at noon, even on dark days. This also supplies enough natural light to stimulate the pineal gland to set your body clock, and promote vitamin D production in skin. Laughing always stimulates endorphins; those neurotransmitters that make us feel good.
FOR FURTHER INFORMATION ABOUT SAD, GO TO WWW.SADA.ORG.UK
EQUINE ASSISTED LEARNING
BUILDING STRENGTH, SKILLS AND CONFIDENCE WITH EQUINE ASSISTED LEARNING WELLBEING WORLD DISCOVERS A NEW UNIQUE FACILITY IN JERSEY Equine Assisted Learning helps people discover their joy, passion, creativity and dreams. This approach is similar to life coaching, but has the added value of horses as teachers. If you are struggling with finding direction, feeling stuck, stressed out, tired, unhappy, experiencing conflict or would like to strengthen your team then let the power of the herd lead the way. Not to be confused with Equine Assisted Psychotherapy, the focus of Equine Assisted Learning is on learning and educational goals as defined by the individual or group, such as improved product sales for a company, leadership skills for a school group, or resiliency training for our military warriors. Equine Assisted Learning focuses on using horses for self discovery to increase self confidence, self esteem and interactions with others. As you step out of your world into the world of a horse, you may begin to question old behaviours and perceptions. By working successfully with these powerful animals, perceptions about capabilities, self significance and personal power improve. As herd animals, horses have evolved to become keenly aware of their surroundings and those in it. You can hide 10
what you feel from others, and even from yourself, but the tiny cues you give off can’t be hidden from horses. Whether you are happy, sad, angry, playful, shy, aggressive; a horse knows, and will immediately react. After all, like all animals, horses don’t care: · what you do for a living · how much money you make · what you look like or · who your friends are Horses want safety, comfort and fun, and they will keep all the secrets that you whisper to them.
EQUINE ASSISTED LEARNING
The activities with the horses are performed on the ground, there is no necessity to get on the horse’s back and no experience of horses is required.
THESE GOALS COULD BE TO:
• Enhance communication and negotiation skills • Develop trust with oneself and others • Improve relationships • Encourage self-confidence and self-esteem • Develop the ability to stay focused on goals and projects • Identify and develop ambitions and aspirations The areas of work may also be linked to business. This is a deep reaching method of learning appropriate for entrepreneurs, CEOs and bosses. These positions rely on the creativity and strength of the individual, but this can be challenging and lonely in difficult times. How one copes in these situations affects those within their business and also their family. Knowing who you truly are is so comforting. Horse and man have worked and played together throughout the ages and the horse understands man so well. Other areas that can be developed are leadership and teambuilding.
Tucked away in Trinity, at Le Catel Farm, we discovered Mary Craig, the Founder of Epona, Equine Assisted Learning, offering the opportunity to experience working with horses, and to explore wellbeing and development, with both educational and therapeutic results. MARY TOLD US ALL ABOUT THIS AMAZING FACILITY, RIGHT HERE IN JERSEY …
“Equine Assisted Learning uses the horse to guide an exploration of who you are in a supportive environment. “My horses have been given the time needed and encouragement to show their personalities and feelings. Horses respond to how they feel and this means the feedback they demonstrate is honest, clear, immediate and powerful. “Life consists of relationships, be it with others or oneself and these are based on how we feel and behave. In our personal world this may be with family and friends, in our working world this may be with colleagues or others in associated businesses. These relationships will play a very important role in your wellbeing. “A day with the horses can be a fun heartwarming experience or it can be a time when a specific goal can be explored.”
A day or course can be tailored to individual requests and situations. The activities with the horses are performed on the ground, there is no necessity to get on the horse’s back and no experience of horses is required. This could be the greatest investment you make in yourself and those around you. Mary also told us about a case where a difficult relationship had developed between a successful business lady and her teenage child. Many routes had been tried using human professionals unsuccessfully. By the end of their day, with the horses, they were interacting with each other and the horses, laughing with each other and the mother was on horseback allowing the child to lead the horse. They left with memories of a special day and a breakthrough in their relationship. The lady had commented to Mary that: “I don’t know when I last laughed … and yet the horses have made me laugh.” Mary concluded: “The essential joy of being with horses is that it brings us in contact with the rare elements of grace, beauty, spirit, and fire.”
KIDS: WORK, REST AND PLAY
Kids: Work, rest and P LAY.
Words: Lucy Sanderson
Remember the time when going to bed when it was still light was a real bugbear; when hearing the slightly older kids outside on the big green, or just kicking about on the pavement below your window was enough to give a kid insomnia … As, the evenings draw in, the 5pm sky is mostly navy blue and the only beacon comes from the moon; parents let out a sigh as bedtime becomes less of a battle. Kids are generally conned into bedtime by the notion of night time and seem genuinely more tired after a bath, teeth brush and a story. The hours from after school until bedtime now include less sun; less light and, of course lower temperatures bring a chill outside, what fun stuff is there to do? The kayaks are in the garage, the bikes perhaps less used, leaning in the shed… buckets, spades, fishing nets, surf boards and the likes all stowed away until next summer. The change in season brings with it some fun in the hazy sun and Jersey offers a whole new playground … It’s just a case of getting outdoors. Kids love to play outdoors, fact … But with the pandemic issue of ‘computer consolitus’ being rife amongst children of all ages, it is time for parents to take control of the console and get kids up and outside. In an age where we ought to be becoming more conscientious (seriously, you’re reading a magazine entitled ‘WellBeing World’), it is astounding to think about what kidsare missing out on outside in the fresh air. 12
Many people reading this will reflect fondly back to a time when kids climbed trees, played elastics, hop scotch, 40/40 and hide and seek etc. It may all sound a little clichéd, but it’s true. It’s also common knowledge that kids were (on the whole) healthier, with a salubrious amount of exploratory enthusiasm - curiosity was a kid’s best friend and imagination went with it, hand in hand. At WellBeing World HQ, we believe it is our duty to encourage some outdoor family fun this autumn and winter and in order to get imaginations going, here are a few ready made plans that parents can look at for inspiration and motivation to get outdoors. Aside from the seasonal festivals and celebrations, such as Bonfire Night, Christmas Fairs, Carol Singing, etc, there is plenty to see, do and enjoy in the open air.
Autumnal adventures can start with simple walks along many of Jersey’s footpaths, or around the valleys. The beautiful change in the colours of the trees … the fallen pine cones; leaves, snail shells and feathers are all treasure for little folk. Take a look at the orange box below for a list of things you’ll need for your very own adventure. And off you go … Grow your own veg, head off on walks, enjoy cosy picnics, pick wild blackberries, make jam, Halloween been and gone: pumpkin carving and all that spooky fun … Guy Fawkes night … Collect treasure and dry flowers, make paintings with leaves and other fall findings, feed the birds and watch out for all the different types, spot bugs, jump in puddles, kick leaves about and earn those rosy cheeks by playing outdoors in nature.
SO, WHAT WILL ONE NEED FOR ADVENTURES IN THE BRISK, FRESH AIR? Coat/anorak/waterproof Wellies Umbrella A bag or basket to collect treasure and things
SUCCESSFUL RELOCATION AND FAMILY WELLBEING
Successful Relocation and Family WellBeing Words: Jo Stoddart, Managing Director of Quintessential Relocation Consultants
According to Robert Louis Stevenson, “There is no such thing as a foreign land – it is the traveller who is foreign.” – An interesting perspective which is also worth pondering by those considering relocation. Relocation is not just about changing people's jobs, it also changes their lives. It can have many positive outcomes for all the family – new career opportunities, the chance to live in a different part of the world, sometimes to learn a new language and discover different cultures. However, statistics show that over 80% of assignment ‘failures’ (when an assignee returns home before the completion of the assignment) are related to family and spouse issues.
partner will be allowed to work in the new destination can be the deciding factor. Some partners enjoy the opportunity to do something different for a fixed term, but can lose their sense of identity if they are living a daily routine that is far removed from what they were used to. Re-establishing routine is a good way for everyone in the family to find continuity between life “at home” and the new life – it is the start of regaining a sense of who you
The chances of relocation being successful increase when expectations of the job and the new area are realistic. Part of the role of relocation consultants is to help clients get a clear picture of what they can expect their life to be like in their new destination and helping them to manage the change. A positive approach helps to minimise the stresses involved – view it as a family adventure with new opportunities. Talking to the children, explaining what the move will mean for them and allowing them to express their fears and concerns can provide useful clues to parents about what can be done to help the children settle.
all are. Joining groups of like-minded people is the fastest way to get acclimatised and feel at home, so make contact with clubs and societies which share your interests. Don’t be afraid to make the first move - invite people to come to you and don’t wait to be invited. Have an open mind towards making new friends and get on with it! Think outside the box, be prepared to do things differently and embrace relocation as an adventure and your family will most certainly reap the benefits for years to come.
Statistics show that over 80% of assignment ‘failures’ (when an assignee returns home before the completion of the assignment) are related to family and spouse issues
The need for one partner in a household to relocate may adversely affect the career development of the other partner and knowing whether or not an accompanying 14
WHAT IS ALL THE F USS ABOUT
V I TAMIN D?
Words: Andy Barnes, MD, Jersey Foodstate
One billion people are estimated to be vitamin D deficient with children and adults in Europe at particular risk Vitamin D is the talk of the health media at the moment, so what is all the fuss about?
Low vitamin D levels linked to higher blood pressure
Well, here are a few things it may help with:
Studies show that people with low blood levels of vitamin D may be at increased risk of hypertension – which could easily be remedied with supplements.
• Strengthens bones, especially with added calcium • Protects children against type-1 diabetes • Protects against high blood pressure • Protects against greater levels of pain • Protects against cancer • Improves physical performance
Vitamin D may strengthen bones In adults, vitamin D deficiency may precipitate or exacerbate osteopenia, osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases. However, a Belgian study in 2007 reported that hip fractures were reduced by between 18% and 25% when D was combined with calcium compared to taking vitamin D only.
Vitamin D pills may protect children from type-1 diabetes In 2008 an overwhelming body of science supported vitamin D supplements for protection against the development of type-1 diabetes. Data from five studies reported that infants taking D supplements were 29% less likely to develop type-1 than non-supplemented infants (Archives of Disease in Childhood). 16
"This finding may have public health significance, as vitamin D levels can easily, and cheaply, be increased by a modest increase in sun exposure or vitamin D supplementation," wrote lead author Robert Scragg in the American Journal of Hypertension. In the UK, it is estimated that 10m people have hypertension. This is a major risk factor for heart disease, causing almost 50% of deaths in Europe, and costing the EU €169bn per year.
Vitamin D deficiency linked to greater pain A new study has linked vitamin D and a reduction of chronic pain, lending support for increased supplementation. The study, presented at the American Society of Anesthesiologists 2007 AGM, found that one in four patients who suffer from chronic pain have inadequate levels of vitamin D, and that deficiency possibly contributed to the patients' ongoing pain.
Vitamin D vital for cancer prevention A growing body of scientists believes that most of us do not receive enough vitamin D, and that this could be putting us at a significant risk of developing cancer. Researchers from Creighton University School of Medicine, in the US, found during a study of 1,179 healthy, postmenopausal women that those taking large amounts of vitamin D3 and calcium had a 60% or higher chance of not getting cancer than their peers.
"Our study showed a significant relationship between low vitamin D levels in older adults and poorer physical performance." So, now we can understand the health mediaâ€™s focus on this important vitamin. As with all vitamins and minerals, the body will absorb, retain and use them only if they are delivered as part of a complete food matrix, rather than as isolated nutrients. More info at: www.jerseyfoodstate.com
"The findings are very exciting," said Joan Lappe, the lead researcher. "They confirm what a number of vitamin D proponents have suspected for some time but that, until now, have not been substantiated through clinical trial. Vitamin D is a critical tool in fighting cancer as well as many other diseases." There is also evidence that a higher intake of vitamin D may help prevent and treat other diseases such as hypertension, fibromyalgia, diabetes, MS and rheumatoid arthritis.
Low vitamin D levels linked to poor physical performance Older people with low levels of vitamin D may be at increased risk of poor physical performance and disability: "With a growing older population, we need to identify better ways to reduce the risk of disability," said lead author Denise Houston, from Wake Forest University. 17
Delicious Food, Deliciously Low Price Words: Lorraine Pannetier
In last few years we’ve struggled with lower incomes and higher food prices, making grocery budgeting an essential part of household finances. Gone are the days of trolleys piled high, weekly meals out and frequent takeaways; the recession has led to an increasing trend towards home cooking. Celebrity chef, Jamie Oliver, has launched a new book and TV programme, Money Saving Meals; a great idea but I felt he missed the point. While it’s great to buy large cuts of meat or make meals in advance to freeze, many people I speak to either don’t have the financial ability to buy in bulk or don’t have big chest freezers – many only have an ice compartment. My approach to eating on a budget involves making meals for a family from just a few pence, and learning how to make nutritious meals from oddments in the kitchen cupboards. I will assume you have some basics, such as olive oil, salt and pepper, mixed herbs and stock cubes. If you’re really strapped for cash you can buy a small plastic bottle of sunflower oil for just a few pence. Ideally, you should keep a few tins of plum tomatoes, beans or lentils, brown rice and pasta, plus canned fish, eggs and plain yogurt. These foods form the basis of a healthy diet, in addition to fresh fruit and vegetables and (if you can afford it) fresh meat or fish. 18
If you need to buy food with cash on a daily basis then choose fresh produce in season, and get to know your local butcher or fish monger who can advise on cheaper cuts and cooking techniques. I find that when times are hard we naturally increase our vegetarian meals: bean and vegetable chilli, veggie filled omelettes, jacket potatoes with ratatouille, lentil risotto, baked root vegetables and fruit crumbles.
My approach to eating on a budget involves making meals for a family from just a few pence, and learning how to make nutritious meals from oddments in the kitchen cupboards All delicious, healthy foods that should not be seen as second class to traditional meat dishes. Choosing supermarket own brands is a great way to save money; though when it comes to meat and eggs I prefer to spend more and eat less frequently. Some items where it doesn’t always pay to buy cheap are tomato ketchup and dustbin liners!
HERE ARE A COUPLE OF MEALS YOU COULD MAKE OUT OF (ALMOST) NOTHING IN YOUR CUPBOARDS:
Veggie Egg Fried Rice Fry leftover cooked rice in a pan with chopped onion, a dash of soy sauce (or Worcestershire sauce), seasoning and small pieces of veg from your fridge (carrot, celery, broccoli, courgette, pepper, kale, cauliflower â€“ anything works!). Add a couple of spoonfuls of water to prevent sticking. When vegetables are cooked through, push to one side of the pan then add around 1 beaten egg per person into the space and cook on a medium heat for a couple of minutes, stirring continuously, until you have a scrambled egg consistency. Mix it all together and serve.
Cost: 50-75p per serving
DID YOU KNOW? During and after WWII, women would use stale bread crumbs to thicken stews and give a texture similar to minced lamb or beef.
Bean Chilli Sweat some finely chopped onion and garlic (or use garlic paste) then add any small bits of leftover veg, chopped into small pieces. Drain and rinse a can of beans (any type â€“ you can even rinse the sauce off of baked beans!) and add this and a can of tomatoes to the pan. Cook on a medium heat. For extra flavour, add fresh or dried herbs, or sliced spring onions. Serve with a dip made from plain yogurt, mint sauce and chopped cucumber.
Cost: 50-75p per serving
Dried beans and lentils are even cheaper than canned versions and work out at just a few pence per serving. Simply soak overnight in water then follow cooking instructions on the packet.
The Juice Revolution If you haven’t seen ‘Fat, Sick and Nearly Dead’ with Joe Cross, then before we start raving about the Juice Revolution, please make a note to see it. You’ll realise why as you watch it. Joe’s remarkable story charted his gargantuan change from being a typical (unfortunately, his state was ‘typical’ of our society) guy in his early forties; overweight, unwell and getting worse, to a healthy, conscientious and mindful human being. You could say, he sparked a revolution, a Juice Revolution! Practically everyone has heard of juicing by now. Most people know about the benefits attributed to weight loss and the general goodness of increasing the number of fruits and vegetables that we eat. But what makes juicing so popular? How does it really affect your wellbeing? It’s easy enough to get hold of juice diets and pick up juices from cafes and juice bars, but should you invest in a juicer and get concocting at home? We squeezed Katy from Moo for some thoughts on the Juice Revolution … “Once seen as bit of a fad to drink raw juice, now we know it is linked with so many health benefits. In just one glass you can drink the entirety of your veggie patch, and intake much more of the nutrients than without having to actually eat it! With the right combinations it can also taste delicious too.”
GREEN JUICE RECIPE 1 1/2 apples Big handful of any greens 2 celery sticks Slice of pineapple 1/2 cucumber
OUR FOUNDER’S FAVOURITE GREEN SMOOTHIE Spinach (fresh or frozen organic) Pear Pineapple Plus secret ingredients Lime and Ginger (which makes everything taste good!)
Juicing is great as not only does it extract the vitamins and minerals from fruits and vegetables, it removes the pulp that our bodies struggle to digest. This allows your body to rapidly absorb all the micro-nutrients a whole lot quicker than chewing on some raw veg. You’ll recall back to the last edition of WellBeing World magazine, where we featured the benefits of an alkaline diet – green juice is about as alkalising as you get.
For those wanting to join the thousands who have already bought their own, decide what you want from your juicer before you buy. After a bit of research, we at WellBeing World HQ suggest the Phillips whole fruit juicer or the Breville (this comes from local juicing experts too!). We also like the Vitamix (our very own Founder is a self-confessed Vitamix junkie – she attributes her new healthy lifestyle to her morning Green Smoothie!).
People often make the mistake of juicing way more fruit than vegetables, making juicing high in sugar content. The best ratio is 80% veg 20 % fruit! It is best to drink your juice on an empty stomach, so your body can absorb all the goodness Point to note, says Katy at Moo, “People often make the mistake of juicing way more fruit than vegetables, making juicing high in sugar content .The best ratio is 80% veg 20% fruit! It is best to drink your juice on an empty stomach, so your body can absorb all the goodness, and you should drink up pretty much as soon as it’s juiced to get the best out of your veg before it is oxidised.” Jersey is rich in beautiful leafy greens such as kale, cucumbers and spinach, all of which are full of chlorophyll... the GOOD stuff. There are a few tips from the Juicing guru Joe Cross; he suggests using lemons and apples in juice as they make everything taste delicious; pineapple does too (remember the ratio though).
Juicing is great, whether it’s a daily green juice to start your day, a way to cleanse, detoxify, or whether it’s to increase your daily intake of veggies, we recommend everyone should try juicing. Your energy levels will increase and it comes guaranteed that after the first few days you will soon be ditching your morning coffee for a cup of freshly juiced kale!
Play around with your own juice recipes, go online and search, there are loads of different juices. Get the kids involved too! Share your favourite recipes with us on Facebook: www.Facebook.com/WellBeingWorld and share ideas and results with other WellBeing World followers.
What’s At Fault with Salt? It is widely appreciated that too much salt is bad for one’s health. Supermarkets are stocking aisles upon aisles of products promoting less or no salt, and people are, for the most part, aware that too much salt isn’t supposed to be good for you. There is, as always, a balance to be sought here – salt is very necessary, the issue lies with being aware of the type of salt that you introduce into your diet. Essentially there are two types of salt: refined and unrefined. Refined salt is the culprit; its properties being the cause of high blood pressure and other ailments and disease. That whiter than white stuff found on dining tables across the nation, in cardboard cylinders and salt shakers; every grain identical, is riddled with toxic chemicals. Refined salt is also a cheaper product to its healthier, unrefined cousin (hence 90% of consumers still buy the ghastly stuff ).
Refined salt is comprised of approximately 98% sodium chloride – essential trace minerals have been refined out and toxic chemicals added in order to enhance colour, avoid
The colours of unrefined salt can vary depending on where it is taken from (Celtic Salt can be a greyish colour, whereas Himalayan Salt has a distinct pink tinge). It is the minerals in unrefined salt that provide all the benefits of this product.
clumping and retain dryness. Ferro cyanide, bleaching agent and aluminum are just some of the additives found in refined salt. Aluminum is a light alloy that deposits into your brain - a potential cause of Alzheimer's disease. In addition, your refined table salt very often contains dangerous preservatives, not required to be listed on the packaging.
Evidence has shown that a number of health conditions are caused by, or exacerbated by, a high intake of refined salt in one’s diet. Although the strongest evidence is for the effect that a high salt diet has on blood pressure, stroke and heart disease, there is also a wide body of evidence indicating a link between salt consumption and other conditions: unsightly cellulite, rheumatism, arthritis and gout, kidney and gall bladder stones, to name a few. Unrefined salt, the raw mineral, is essential to healthy wellbeing. Our bodies rely on the sodium content for a variety of reasons; hydration, temperature regulation and the additional minerals such as magnesium and potassium are essential for a healthy immune system. Unrefined salt contains the natural minerals that were originally part of the product. Its mineral content gives it a distinct colour. The colours of unrefined salt can vary depending on where it is taken from (Celtic Salt can be a greyish colour, whereas Himalayan Salt has a distinct pink tinge). It is the minerals in unrefined salt that provide all the benefits of this product. The minerals supply the body with over 80 trace elements needed to maintain and sustain health. Salt has been linked to:
• High Blood Pressure • Cardiovascular Disease (stroke, heart disease and heart failure) • Kidney Disease & Kidney Stones • Obesity • Osteoporosis • Stomach Cancer • Water retention/bloating
Salt is also thought to exacerbate the symptoms of:
• Diabetes • Meniere's Disease • Asthma • Alzheimer's and more. The daily recommended amount in the UK is no more than 6 grams a day; the current average salt intake is 8.6g salt a day although many people are eating more than this. People with or considered at risk of high blood pressure should take extra care to ensure that they keep their salt intake below the recommended maximum of 6g. This can be achieved by simple changes, such as consuming less processed foods and checking product labels before purchase and, of course, cutting out that nasty refined stuff and opting for products such as Himalayan Salt. HIMALAYAN SALT, facts.
Himalayan Salt is considered to be the most pure form of whole salt on the planet. It is millions of years old and pure, untouched by many of the toxins and pollutants that pervade other forms of ocean salt. Known in the Himalayas as ‘white gold,’ Himalayan Crystal Salt contains the same 84 natural minerals and elements found in the human body. This form of salt has also been maturing over the past 250 million years under intense tectonic pressure, creating an environment of zero exposure to toxins and impurities. Himalayan salt’s unique cellular structure allows it to store vibrational energy. Its minerals exist in a colloidal form, meaning that they are tiny enough for our cells to easily absorb.
So, why not switch, today, we have!
JUST A PINCH OF HIMALAYAN SALT GOODNESS WOULD INCLUDE: Controlling the water levels within the body, regulating them for proper functioning Promoting stable pH balance in the cells, including the brain Encouraging excellent blood sugar health Aiding in reducing the common signs of ageing Promoting cellular hydroelectric energy creation Promoting the increased absorption capacities of food elements within the intestinal tract Aiding vascular health Supporting healthy respiratory function Lowering incidence of sinus problems, and promoting overall sinus health Reducing cramps Increasing bone strength Naturally promoting healthy sleep patterns Creating a healthy libido Circulation support Promotes kidney and gall bladder health when compared to common chemicallytreated salt
The Raw Food P henomenon MORE THAN JUST A FAD. CRUDITÉS ANYONE? Raw food has become one of the leading food trends of late and people are becoming quite aware of its health benefits. Most people appreciate that over cooking vegetables takes all the goodness out of them (all of the colour and taste too). The fact is that raw food is tasty, wholesome and super enriching. In its pure form, a raw food diet is exactly as publicised: no foods are cooked. The diet is based overwhelmingly, if not exclusively, on plant foods. If it does include animal foods, they are consumed raw. If milk is consumed, it is consumed raw, which is to say, unpasteurised. Some versions are strictly vegan, and ban all animal products altogether.
nutrients. The diet renounces most processed foods, and thus eliminates trans fat, and provides generally very low levels of saturated fat, sodium, and sugar while providing nutrient-dense foods, rich in fibre. And because food choice is subject to rather strict constraints, calories are caged, making raw food diets an effective answer to the problems of weight control.
The raw food phenomenon has taken storm all over the Internet and in the media; but are as many people who are talking about it actually practising it? Isn’t it tricky enough to encourage people to eat more healthily in general, trying to enlighten people to the fact that glowin-the-dark, refined foods are something to steer clear from? Many of these food trends are taken as gospel; their recipe books and biographies of the diets’ creators become like bibles. Perhaps it’s time to turn down the heat on these ‘fads’?
The truth is that there is a difference in terms of scientific proof that a solely raw food diet is better than a diet that consists of some raw foods. It would seem that raw foods are indeed a benefit, but introducing a dish a day might be more realistic, and indeed, still very good for you. The equipment needed to sustain a varied raw food diet isn’t cheap and there are simple ways to enjoy tasty raw food dishes without giving up cooked favourites.
There is no doubt that eating some raw food in your diet is beneficial to your wellbeing, but what are the benefits of ‘going raw’? Placing an emphasis on fruit, vegetables, seeds, berries etc. (plant foods), the raw diet is a great source of the foods that are in turn the richest sources of valuable
Raw purists will no doubt gasp in horror (much in the way that veggie purists may have done at the Flexatarianism feature in our last edition)… The fact is many foods are, indeed, most nutritious when raw. Heat can destroy many nutrients, notably some water-soluble vitamins, many antioxidants, and unsaturated fats, including omega-3s. The beneficial effects of dietary fibres, both
BEST BREAKFAST SMOOTHIE insoluble and soluble, may be altered, and sometimes reduced by cooking. There are also the potential harms of cooking that raw foods avoid. Cooking meat can lead to charring, which generates carcinogenic compounds known as heterocyclic amines. Cooking of carbohydrates can produce acrylamide, another potential carcinogen. On the other hand, there is the claim from raw purists that cooking destroys enzymes in plants; perhaps true, however so does digestion. There aren’t many enzymes that can survive stomach acid. Raw foodists also seem to ignore the fact that some foods are more nutritious when cooked. The nutrient lycopene makes tomatoes red in colour. It is a potent
protein is changed. Denatured avidin does not bind biotin, so cooked eggs are a good source of bioavailable biotin. The simple fact is that cooking certain foods can also take away various nasty things such as pathogenic bacteria. Cooking is a form of defence against disease – salmonella and E. coli for example. In summation, there are many foods that can be eaten raw, and many foods are all the better for it. An emphasis on eating mostly plants direct from nature is irrefutably good, be they raw or cooked. But as is true about so much in the ‘best diets around’ phenomena, which take place incessantly online and in our media, the case for purist raw food eating is slightly overheated.
There are also the potential harms of cooking that raw foods avoid. Cooking meat can lead to charring, which generates carcinogenic compounds known as heterocyclic amines. Cooking of carbohydrates can produce acrylamide, another potential carcinogen. carotenoid antioxidant, long thought to reduce prostate cancer risk. Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw. Cooked eggs are a good source of biotin, a nutrient important in many ways, its contributions to healthy hair, skin, and bones being among them. Raw eggs contain a protein called avidin, which binds and inactivates biotin. Cooking denatures avidin, a term used when the shape of a
Try introducing some raw food into an already conscientious, healthy diet and notice a beneficial change to your wellbeing, no doubt. Here are a couple of ideas for easy, delicious, raw dishes to try without the need for any ‘raw’ equipment. Breakfast lends itself as a good place to start with raw eating, breakfast suits seeds, berries, fruit and grains. Try our favourite, and most easy breakfast – a smoothie - raw and full of goodness, all sorts can be added for extra wellbeing points!
1/4 cup oldfashioned rolled oats 1/2 cup plain low-fat yogurt 1 banana, cut into thirds 1/2 cup fat-free soya milk 2 teaspoons honey 1/4 teaspoon ground cinnamon To make this smoothie, throw all the ingredients together, and blend!
COURGETTE PASTA WITH PESTO Using strips of peeled courgettes in place of pasta, the courgettes have the same texture and all you need to do is add some pesto!
To make basil and macadamia pesto: 1 cup macadamia nuts 3 cups fresh basil 2 garlic cloves 1 lemon juiced 1/8 cup oil 1 tea salt Place nuts, basil, garlic and lemon juice in a food processor, adding oil a bit at a time to blend until creamy. 25
The Amazing Avocado
Words: Lorraine Pannetier
If guacamole is the only way you’ve ever tried avocado, then read on; by the end of this article I guarantee you’ll be hot-footing it to your local supermarket to buy one of these soft, green, light-bulb shaped powerhouses of goodness! A recent study published in Nutrition Journal has shown that consumption of the humble avocado can result in lower body weight, lower BMI (Body Mass Index) and waist circumference, along with higher levels of ‘good’ cholesterol with participants enjoying a better overall quality of diet with higher nutrient levels. Other studies have highlighted the benefits of avocados, including blood sugar regulation, fighting signs of ageing and inflammation. These benefits stem from the high concentration of antioxidants which protect against damage to cells by free radicals. This nutrient rich fruit, naturally low in sugar and sodium, contains vitamins C, E and K, potassium and folate, plus healthy fats and fibre. Quite simply, the avocado is a powerful natural healer. That’s the science bit; now for some delicious ideas to incorporate avocado into your whole family’s diet. If you’ve never prepared fresh avocado before, you need to choose a fruit that
is slightly soft to the touch. Slice in half lengthways and twist slightly to split into two before removing the stone. Pull the skin back or peel with a small knife, then cube or slice before adding to one of these dishes: • Cubed into scrambled egg for a breakfast boost. • Sliced into a salad of raw crunchy vegetables for a vegan feast.
Other studies have highlighted the benefits of avocados, including blood sugar regulation, fighting signs of ageing and inflammation. • Mashed with feta cheese and red chilli as a jacket potato topping or sandwich filling. • Sliced with tomato and buffalo mozzarella for a twist on a classic. • Sliced onto baguette with tomato, bacon and cheese as a Sunday hangover cure! • Added to a blender with fresh pineapple, baby spinach leaves and ice for an immune-boosting green smoothie.
And one of my personal favourites: Bake/grill a halved avocado with goat’s cheese and serve with homemade cranberry sauce and toasted pine nuts – yummy! Now, hasn’t that made you hungry and enthusiastic to try something new?
Recent studies have proven that the lowly beetroot can indeed reduce blood pressure. This is no fad – beetroot juice has actually been medically approved to reduce blood pressure. Would you consider swapping your morning glass of fresh orange for freshly squeezed beetroot? Hmm, questionable. But in light of a remarkable discovery, it may be worth downing the inky, purple-red stuff with your granola… So how does beetroot work in the body? Like other super-foods, it has antioxidants in abundance, and is rich in iron, boron and folic acid. Betanene, which gives it its deep colour, is even more potent an antioxidant than polyphenols (found in green leafy vegetables), already proven to reduce blood pressure. Beetroot is packed with health-promoting nutrients such as beta-carotene, folate, potassium and vitamin C. It is also an excellent source of soluble fibre. To top it off, beetroot has also been found to have anti-cancerous properties. The antioxidants in the lush purple pigment, help protect cells from free-radical damage, preventing the risk of heart disease and certain cancers – a true super-food; super-root, if you will.
TRY THIS AT
THERE ARE PLENTY OF WAYS TO ENJOY THE BEETROOT … HERE’S OUR FAVOURITE JUICE RECIPE FOR YOU TO TRY AT HOME:
This makes a fabulous drink, which is best consumed on an empty stomach as it’s very cleansing! 1 small beetroot (smaller ones are sweetest!) ½ cucumber 1 cup of pineapple chunks
Just 250 mls of beetroot juice can reduce blood pressure in 24 hours. The leaves are also nutritious. The woody consistency, off-putting earthy aroma and overly sweet taste, of its raw juice have long prevented more of us drinking it, which is a shame, given that one in three adults in the UK now suffers from hypertension and could benefit from a regular 250ml dose, the equivalent of an average glass. So, how to prepare your ‘super-root’?
Eat beetroot raw, grated through salads, on burgers and sandwiches. Add orange juice or a little vinegar and enjoy as a dip. Raw beetroot retains its antioxidant content. Roast, steam or boil beetroot for 30 to 40 minutes. Leave it whole to retain its goodness. Allow to cool, rub off the skin with gloves under cold water, then slice or dice. Drizzle with balsamic vinegar or add to spinach, pumpkin and ricotta. Try beetroot soup or make your own pickles. Raw beetroot also makes a good juice, with carrot, celery, apple and ginger.
Remove the top from the beetroot and scrub using water and a stiff vegetable brush to remove any dirt. Peel or wash the cucumber. If the cucumber is waxed then remove the wax by peeling it. Slice the pineapple and remove its tough skin. Cut the fruit and vegetables to fit your juicer. Juice and serve … Easy as that. *Beetroot juice is very potent, and it’s recommended that when you drink the raw juice dilute it at least 4 times with other milder juices such as carrot, cucumber, or celery. Plus it tastes better this way too! It’s a beautiful rich ruby red colour and is known to help purify the blood.
Try beetroot, carrot and apple and other concoctions, and share your success with us on our WellBeing World Facebook page! 27
Aspartame – Sweet poison? Research: Lucy Sanderson
It has certainly made a name for itself recently; aspartame, and here at WellBeing World HQ, we have watched with a keen eye, the formidable amount of information, in the press and social media, pertaining to the dangers of aspartame and its prevalence in a huge array of produce. In this article we hope to enlighten you to the dangers of this overused, unnatural substance and provide you with sufficient information on how to avoid it. So, what is aspartame?
What is it that makes aspartame so bad for you?
Aspartame; a very sweet substance used as an artificial sweetener, chiefly in low-calorie products. It is a derivative of aspartic acid and phenylalanine.
Aspartame is primarily made up of aspartic acid and phenylalanine. The phenylalanine has been synthetically modified to carry a methyl group, which provides the majority of the sweetness. That phenylalanine methyl bond, called a methyl ester, is very weak, which allows the methyl group on the phenylalanine to easily break off and form methanol.
Approximately 200 times sweeter than sugar, aspartame has been used in soft drinks and other low-calorie or sugar-free foods throughout the world for more than 25 years. For E number counters, it is also referred to as E951. Ok, so why is it harmful and what’s with all the negative press?
Aspartame didn’t get off to a very good start; it was controversial from the beginning. Pharmaceutical company Searle (now Pfizer) patented aspartame in 1965, but was accused of fraud in one of its safety studies and sales were suspended. After a review, the FDA finally approved aspartame for consumption in 1981. Claims that this was a result of political pressure from former Searle CEO Donald Rumsfeld, an adviser to President Reagan, were investigated in 1987, but no wrongdoing was found. As time went on, big world brands in the soft drinks industry used the very fact that sweeteners replaced sugar in their product, thus implying that it is was healthier for the consumer. Recently however, studies have turned aspartame, and the ‘sweeteners,’ into the villain; it would seem sweetener is not sweet for our health and wellbeing. The most notable concern was the press reports of aspartame being a cause of cancer. Alarm bells ring when such an accusation is made and subsequently, one UK politician demanded that all aspartame be removed from the shelves and this created a media storm, which is still going on today. 28
Some say that aspartame is harmless because methanol is also found in fruits and vegetables. However, in fruits and vegetables, the methanol is firmly bonded to pectin, allowing it to be safely passed through your digestive tract. Not so with the methanol created by aspartame, it’s not bonded to anything that can enable it to be eliminated from your body. Methanol is a neurotoxin, acting as a Trojan horse. It is carried into susceptible tissues in your body, like your brain and bone marrow, where the alcohol dehydrogenase (ADH) enzyme converts it into formaldehyde, which can cause problems with sensitive proteins and DNA. All animals except humans have a protective mechanism that allows methanol to be broken down into harmless formic acid. While humans do have the same number of peroxisomes (small structures in cells designed to detoxify chemicals) in comparable cells as animals, human peroxisomes cannot convert the toxic formaldehyde into harmless formic acid, so the formaldehyde is free to cause enormous damage in your tissues. The research on humans is very spare and recent research into the effects of aspartame on rats is debatable, many finding it inconclusive. Aspartame is certainly something to watch though, whether the story will be sweet or not is another matter entirely.
Hints and Tips for Healthy Lunch Boxes Words: Lorraine Pannetier, Beetroot Brownie
Well into the school year now and I'm guessing your lunchbox creativity levels are approaching rock-bottom, and that giving in to requests for popular processed foods are looking increasingly likely. Whatever you do, you’re either doomed to criticism or weighed down by your own feelings of inadequacy. This article will inspire you with a new approach to packed lunches. Successful lunchboxes should meet two criteria: Firstly they should be healthy and secondly, your child needs to actually eat the food and enjoy it! We all know how fussy children can be, but in view of the above, I believe we should work with our children to create lunches they feel enthusiastic about. In my experience as a mum, I find the most successful
lunches are those that easily replicate their freshlycooked-at-home taste and texture. E.g. hot soup, tuna, sweetcorn and rice salads, homemade cakes, cookies and oaty bars, fresh fruit, hot pasta and pesto, plus containers of chopped vegetables. Less appetising foods include: soggy or stale sandwiches, wraps that fall apart, pasta that ends up stuck together or really dry, chopped apple that has ‘gone brown round the edges’ and anything that gets squished in cling-film underneath heavier items! It’s hardly surprising kids return with half their items uneaten, coming out of school ravenous and irritable!
MAKE EVERY MEAL A POSITIVE EXPERIENCE So, how can you turn your child’s lunchbox into a meal they look forward to? First, you need to be encouraging good eating habits at home. Sit at the table, eat as a family, drink water, encourage plenty of raw fruit and veg, be adventurous and make every meal a positive experience.
Involve your child in buying and prepping fresh ingredients and making healthier versions of sweet treats (cakes and cookies). Buying fresh saves money and ensures higher nutrient content. Have your child make a collage of their favourite foods and design
their own lunchbox based on a 1, 2, 3 principle: 1 piece of protein, 2 carbohydrate items and 3 fruit or vegetables (vary portion size appropriate to age). E.g. brown rice and chicken salad with chopped mange tout and carrot, a flapjack and a piece of fruit.
For lots more lunchbox ideas, see Lorraine’s Nutritional Inspiration (under Contributors) at www.mummyology.co.uk, a Jersey-based parenting site; or Lorraine’s own website at: www.beetrootbrownie.com 29
SPORTS & FITNESS
SEASONAL SPORTS …
As the island’s number one sport, Rugby is fast becoming as popular as football in Jersey! Twenty years ago, your average rugby pro’s physique wasn’t anything to write home about. Forwards carried some bulk, certainly, but it came courtesy of beer as well as barbells. A scrum half could err on the side of svelte and still survive 80 minutes. Wingers didn’t have to be stacked. Just pacy. Those days are long gone. Watch a game of rugby these days and you’ll find every man on the pitch, from fly half to flanker, is built like a tank; agile as a cat. Sustaining the necessary wellbeing and fitness to be a rugby player means taking your fitness regime pretty seriously. It’s also a given that, not everyone can play the game as it’s pretty fierce in terms of combative competition; there is always touch rugby as a slightly less aggressive form of the sport. If you like being tackled and brought down like a gazelle, then of course, do give rugby it a go. If, on the other hand, you rather a slightly less energetic game, but like the idea of the fitness associated with rugby, read on … Rugby training is super good for you and aspects can be included into any fitness plan.
If you like being tackled and brought down like a gazelle, then of course, do give rugby it a go. If, on the other hand, you rather a slightly less energetic game, but like the idea of the fitness associated with rugby, read on… From developing core stability to improving cardiovascular ability, the health benefits of rugby are numerous and varied, and at the most basic level, rugby is as a method of increasing the time spent doing physical activity. Current guidelines suggest that adults should take part in a total of at least 30 minutes of moderately intense physical activity at least five days each week.
SPORTS & FITNESS
HEALTH BENEFITS INCLUDE: Cardiovascular fitness and endurance Strength in upper and lower body Agility Speed Ball handling and kicking skills. Rugby also brings other benefits, such as: Team skills Social interaction
WHY NOT INCORPORATE SOME RUGBY TRAINING INTO YOUR 30 MINUTES? Get a team together if you like, establishing that camaraderie you might have within a rugby team, the competitive nature within a team is also a good boost in terms of pushing oneself. Begin with a fast 10 minutes warm up on the bike and get the heart going. Incorporate plenty of explosive exercises. Weights-wise, involving power cleans, or high pulls (explosive full-body movements) super-setted with plyometric exercises such as box jumps, lateral jumps, or one-legged bounds.
Besides incorporating some tough training into your fitness schedule, to work out like a rugby player takes a lot of mental preparation. Many players talk of visualisation; imagining a tackle, or a kick, or seeing a catch. Whether youâ€™re working out to play rugby or any other game, visualise doing the best you can; similarly, if you are training to change your shape or build muscle, visualise how you want to look and work toward it.
Communication skills Self-discipline.
SPORTS & FITNESS
Live at the Gym? You needn’t. We’re not advocating stopping working out, quite the contrary … following the mindfulness theme throughout this edition of WellBeing World we are suggesting that one aspect of wellbeing - fitness, be more accessible. Where do we spend most of our time? At home or at work is the given answer. Why not therefore set up a gym at home or at work? Having a gym at home, or in the workplace would certainly take the weight off, literally. It is becoming so much more the norm now, to have an exercise ball or yoga mat at home, but why not take it a stage further? You can either buy or rent equipment, from power plates to running machines and pop them in your spare room. Similarly, powers-that-be in offices, take heed from the UK, US and other forward thinking countries, whereby corporations are investing in their employees’ wellbeing. Use that old storage room for something a little more proactive, be mindful … Setting up a home or office gym needn’t cost the earth and at least can be used by more people, than just a personal gym membership – the whole family or office will benefit. You can work out at anytime you like if you have the equipment at your disposal and if you’re not really a gym bunny, then working out at home could be the ideal solution for you. The Fitness Agency at The Waterfront is a one stop shop for all of your gym equipment needs. Take the power plate, for example. This piece of equipment is all
about the good vibes. The Power-Plate is a machine that gives the body's muscles a high-speed workout by using vibrations to stimulate them to contract and relax. They generally contract once or twice a second, but by standing on the Power Plate its vibrations cause an automatic reflex muscle contraction of approximately 30-50 a second. It's claimed that 10 minutes on the Power Plate will have the same results as 60 minutes of conventional strenuous training. (We sure like that). Power (plate) to the people then. Aside from the awesome Power-Plate, there is a wide range of other fitness equipment either for purchase, or for hire. Prices are encouragingly low (from £65 for 4 weeks including delivery!) and the help at hand at The Fitness Agency is second to none. Once your equipment arrives, not only will they show you how to operate the machinery but if you require further advice they can recommend a personal trainer to offer advice and provide help with training programmes, in your own home or office. Have you just read our article on Decluttering the home? Do you have a bit of spare space around the house or is there an old office at work that could work for a work out? If so, call The Fitness Agency and see how they can help you create the best bespoke gym set up for you.
Go to www.thefitnessagency.co.uk or call Mike on 01534 633109.
SPORTS & FITNESS
PHYSICAL HEALTH & WELLBEING
HELPING YOU WITH ONE OF THE GREATEST JOYS OF LIFE
Words: Penny Henderson, Active Chiropractic
Pregnancy is a life changing, joyous, emotional and exciting journey for most women. However, approximately two-thirds of pregnant women experience back pain and almost one-fifth experience pelvic pain. This pain often increases with advancing pregnancy, interfering with daily activities, work and sleep.
Fortunately this condition is treatable, although it is important to seek treatment sooner rather than later. Prompt diagnosis and treatment is key to successful resolution of symptoms. Pain in the pelvis is described as pelvic girdle pain (PGP) â€“ you may recall it being referred to as symphysis pubis dysfunction (SPD), but this implied that only the symphysis pubis was involved, which is often not the case.
Symptoms of PGP
A range of symptoms can be described as PGP and they vary in intensity from woman to woman and even pregnancy to pregnancy. The main symptom is pain: pain
over the pubic bone at the front in the centre pain across one or both sides of your lower backdifficulty and/or pain walking, waddling gait clicking or grinding in the pelvis with movement pain when weight bearing. Women may experience pain anywhere in the pelvis or into the front of the thighs. These symptoms tend to increase and intensify with walking, standing, sitting, standing on one leg (think getting dressed into socks, underwear), climbing stairs and turning over in bed. Symptoms vary from mild to more severe needing support with crutches or a wheelchair.
What causes PGP?
For most women PGP is a mechanical problem; there is often asymmetry in the pelvis, with one joint becoming stiffer or more mobile than the others. It is more common in women with a previous history of PGP/LBP. In approximately 9% of women with PGP the cause is hormonal and this tends not to respond to treatment.
When might PGP start?
It can start at any stage of the pregnancy; it may come on gradually or start quite suddenly. Sometimes symptoms will disappear or improve with rest.
How do I know if I have PGP?
Diagnosis of this painful condition is based on the location of the pain and by taking a careful history of your symptoms.
Will PGP affect my baby?
No, it will not affect your baby. It is important, however that the midwives caring for you are made aware that you have pelvic girdle pain.
What can I do about PGP?
It is important to remember that whilst PGP is common, it is not normal, but is treatable. Often resolving within a few treatments.
PHYSICAL HEALTH & WELLBEING
Firstly, tell your midwife, or whoever is responsible for your antenatal care, and then seek treatment sooner rather than later. Prompt diagnosis and treatment is key to successful resolution of symptoms. Meanwhile plan your day carefully, avoiding too many trips upstairs, remain active within the limits of your pain, avoiding activities that increase your discomfort. Rest is important, rest more frequently, try sitting for activities that normally require standing i.e. ironing. Try sleeping with a pillow between the legs, or use a ‘dream genie’.
Treatment of PGP at Active Chiropractic
We take a multi faceted approach to treating this condition. After taking your medical history and examining your back and pelvis, treatment takes the form of gentle mobilisation of the pelvis and spine where appropriate and sometimes acupuncture for pain relief. This may be followed by gentle exercises and ergonomic advice. Our approach is gentle and safe for both mother and baby.
Gentle chiropractic care for all the family We treat: Low back pain and Sciatica, Neck and shoulder pain, Headaches and Migraines, Joint pain and Sports injuries, Pelvic pain in pregnancy (PGP)
& cost effective ergonomic solutions for the Channel Islands We provide free initial ergonomic consultation, DSE workstation assessments, Postural advice and training, ergonomic office seating, Ergonomic accessories, ‘Workrite’ online training packages
My special interest is pregnancy and having helped hundreds of mums in Jersey over the last decade, I find that treating women regularly throughout pregnancy either prevents or reduces the symptoms of PGP.
More info at: www.activechiropracticjersey.co.uk
7 David Place, St Helier, JE2 4TD
617987 www.activechiropracticjersey.co.uk firstname.lastname@example.org
PHYSICAL HEALTH & WELLBEING
Oil Pulling. Really?
Words: Lucy Sanderson
Having recently come across an interesting Ayurvedic therapy called ‘oil pulling’ we thought, as this alternative ancient practice becomes mainstream, we’d enlighten you to the benefits, how it works and where it comes from… Oil Pulling is easy enough for pretty much anyone to do, it is practiced by literally putting approximately a tablespoon of either vegetable, sunflower or preferably, coconut oil into one’s mouth and swishing it around as one might do with a mouthwash - a rather simplistic thing to do, it’s a wonder that everyone’s not been doing this for years. The question is WHY do it?
Honestly, it wasn’t pleasant … aside from the taste, the texture took a bit of getting used to. After the first few minutes though, it didn’t seem all bad; in fact, it was quite relaxing, not being able to talk for 15 minutes. Oil pulling gives one an opportunity to relax, be quiet, still; even meditate … allowing a chance to really tune into the day ahead.
The best way to convey the process and results to WellBeing World readers, seemed to be to give it a go …
By the third day of oil pulling, mornings seemed a lot less rushed and stressful (getting up a little bit earlier is advised as breakfast making, lunch box packing and school runs etc. are still on the morning’s ‘to do’ list).
Online information regarding oil pulling, suggests it should be done before eating or drinking, first thing in the morning. It has to be said that this is easier said than done, when one wakes up, it tends to be a rush to the kettle for that first cup of tea or hot water, lemon and honey (in our house, anyway), so the notion of swishing oil around one’s mouth was a little off-putting. However, in order to bring you a full account, the customary first cup of tea was replaced with the initial oil pull. Coconut oil was deemed preferable, so this is what was used.
Benefits of oil pulling for oral health The most obvious result is improved dental health. Studies show that this simple cleansing process can whiten teeth, strengthen gums, and help heal and prevent oral health issues such as: Cavities and gingivitis, plaque, bad breath, bleeding gums, sensitive teeth, dryness of lips, mouth, and throat. Other conditions which have been reported to respond to oil pulling include: acne, allergies, arthritis, asthma, back
and neck pain, constipation, and those are just the As, Bs, and Cs!
As the introduction to oil pulling continued during the first week, it was interesting finding out what exactly ought to be expected in terms of wellbeing benefits… Online research conveyed a range of health and wellbeing improvements from oil pulling.
Do share your own experiences of oil pulling on our Facebook page at www.Facebook/WellBeingWorld Oil pulling is used to treat and prevent many other health conditions beyond the mouth. Some of the benefits may include:
Reducing inflammation, headache and hypertension relief, reducing chest congestion, insomnia, mucous congestion, sinusitis, detoxifying the body of harmful metals, certain skin conditions like eczema, PMS, supports healthy kidney function, may relieve ulcers and diseases of the stomach. Continuing on my oil pulling therapy, I suppose the benefits may take some time to transpire. I must say though, that I feel somewhat well for even being conscious enough to try these holistic therapies in the first place and I’m looking forward to seeing just how they enhance my wellbeing.
PHYSICAL HEALTH & WELLBEING
Men’s Health: TOP 5 NUTRIENTS FOR MEN Research and Words: Lucy Sanderson
Men might not be from Mars, but in terms of nutrients, they differ quite substantially to women. The correct nutrients can help men to lower their risk of heart disease and also prostate cancer. It has been noted too, that men’s libido can be enhanced through nutrition… Standing to attention now readers?
Nutrients that benefit the circulation to all parts of the body also tend to be the essential things to help prevent disease. We took a look at the top 5 nutrients for men, supporting overall health and wellbeing …
Zinc is responsible for stimulating the enzymes in your body. In turn, these enzymes go to work building proteins and fortifying your immune system. Another very important duty of those enzymes is to process DNA. Zinc plays an important role in cellular metabolism, especially in sexual and liver function. It also has a big role in two of your senses, in terms of being a neurotransmitter for taste and smell.
Even though both men and women need vitamin B6 to be healthy, men appear to need slightly more of it in their later years. The vitamin, which occurs in three chemical forms called pyridoxal, pyridoxamine and pyridoxine, can be found in beans, meat, fish and fortified cereals. Vitamin B6 is important for cardiovascular, digestive, immune, muscular, and nervous system function. The B6 vitamin is needed for proper brain development and function and to make the hormones serotonin and norepinephrine, which affect mood. Vitamin B6 also helps the body make melatonin, which is important in helping regulate your internal clock.
This lightweight mineral is a tireless multi-tasker; involved in more than 300 bodily processes. Olympic athletes swear by magnesium, as it is essential for maintaining muscle and nerve function (no one likes a muscle spasm!). Surveys reveal that men only consume 80% of the daily recommendation for magnesium, therefore they should try supplements. Please note, try to find a product that uses magnesium citrate, the form best absorbed by your body.
Potassium is an electrolyte, meaning that it helps to conduct electrical charges in the body. It is a simple mineral with a crucial job: helping your heart to beat. A hundred thousand times a day, potassium helps trigger your heart’s squeeze of blood through your body.
Often associated with the food of love; this little mineral can be found in oysters, shell fish, lean beef, lean pork, green beans, pumpkin, sunflower, squash and watermelon seeds, and chocolate too.
Pumpkin seeds, sunflower seeds, spinach, Swiss chard, soy beans, almonds, cashews and halibut are all excellent sources of magnesium.
If you have high blood pressure, heart failure, or heart rhythm problems, getting enough potassium is especially important. Although potassium and cholesterol aren’t directly related, eating a potassiumrich diet just might lower your cholesterol, too. Foods rich in potassium are tomatoes, avocados, bananas, oranges, strawberries, raisins, apricots, and spinach for example.
STANOLS Referred to as ‘functional substances’, stanols inhibit the absorption of cholesterol in men’s intestines. They are therefore thought to lower elevated cholesterol. Plant stanols, are naturally found in plant foods, including fruits, vegetables and vegetable oils, nuts and seeds. 37
PHYSICAL HEALTH & WELLBEING
ARE YOU STRUGGLING TO GET A GOOD NIGHT’S SLEEP?
It’s 4am, the world is asleep, but your eyelids are far from heavy and the screaming sound of your alarm clock is imminent… You may have been duvet wrestling for an hour or two, you may have even tried some form of synthetic sleep inducer, or a vat of Horlicks to send you off to the land of nod. After counting a farm full of sheep (to no avail), you may be wondering what to try next… Sleep is one of the vital components to being happy and healthy and if we don’t get sufficient amounts of it, we are likely to feel moody, lethargic and unmotivated… So, what to do, how can we aid restful sleep and stop insomnia? One in five people suffer from insomnia in the UK. Prescriptions are issued and medicine is guzzled in the hope of a resulting, few more hours sleep. Medicine, however, is not necessarily the right remedy and as it turns out, there are plenty of ways to encourage better sleep
patterns without the need for medication. So, before you go popping sleeping tablets, have a read of this… Quick fact regarding sleep medication; an incredible 42% of those on sleeping pills have had sleep problems for over a decade. This verifies that sleeping pills are not effective in solving long term sleep problems, but also suggests that sleeping pills are being taken by those who, according to NHS guidelines, shouldn't be – long-term poor sleepers. Simple lifestyle changes can make a world of difference to your quality of sleep.
PHYSICAL HEALTH & WELLBEING
1. KEEP REGULAR HOURS
Try to maintain a regular, routine sleep/wake schedule. That is, go to bed at the same time every night and awaken at the same time each morning no matter how sleepy you are. This may cause some difficulties the first few nights, but eventually your body will get used to maintaining the same schedule. Do not vary your weekend schedule by more than one hour from your weekday schedule.
2. CREATE A RESTFUL SLEEPING ENVIRONMENT
Your bedroom should be kept for rest and sleep. Keep it as quiet and dark as possible. It should be neither too hot nor too cold. Temperature, lighting and noise should be controlled so that the bedroom environment helps you to fall (and stay) asleep. Try to keep your bedroom as tranquil as possible; a retreat from busy thoughts or activities - try not to use it to eat, watch TV or play computer games…
3. MAKE SURE THAT YOUR BED IS COMFORTABLE
It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that's too small or old. If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often makes noise in the night.
4. EXERCISE REGULARLY
Moderate exercise on a regular basis, such as swimming or walking, can help to relieve some of the tension built up over the day. But don't do vigorous exercise too close to bedtime as it may enthuse too much energy at a time when you should be winding down.
5. LESS CAFFEINE & CARBOHYDRATES
Cut down on stimulants such as caffeine in tea or coffee, especially in the evening. They interfere with the process of falling asleep, and they prevent deep sleep. The effects of caffeine can last a long time (up to 24 hours) so the chances of it affecting sleep are significant. Have a warm, milky drink or herbal tea instead, chamomile is said to aid sleep.
6. DON’T OVER-INDULGE
Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night. Rich food can take its toll too, high amounts sugars and fats will hinder sleep and although you may feel like going into a food coma after a big feed, it’s likely that you’ll feel too uncomfortable to rest.
7. DON’T SMOKE
As well as the million other reasons not to: don’t smoke. It too, is bad for sleep. Smokers take longer to fall asleep, they wake up more frequently, and they often have a more disrupted sleep.
8. TRY TO RELAX BEFORE GOING TO BED
9. WRITE AWAY YOUR WORRIES
Deal with worries or a heavy workload by making lists of things to be tackled the next day. If you tend to lie in bed thinking about tomorrow's tasks, set aside time before bedtime to review the day and make plans for the next day. The goal is to avoid doing these things when you're in bed, trying to sleep.
10. DON'T WORRY IN BED
If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then return to bed. There really is nothing worse than needing sleep, feeling slightly tired but yet being unable to fall asleep. Some people relish the silence of night; the opportunity to perhaps write, paint or read when others are contentedly catching ‘zeds’ - the majority of people who suffer from insomnia, however, find the knock on effects of sleep deprivation makes quite a dent in one’s overall wellbeing. So, next time it’s bed time but you’re wide awake and in store for a night of restlessness, run a bath, read a bit, meditate and slip into bed, close your eyes, let go of worry and .... relax.
Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body. There are a number of CDs designed to promote restful sleep, go online or even speak to Honor at Moon Magic locally – they store all manner of CDs for meditation, rest and wellbeing. Aromatherapy can also help; lavender in particular is said to evoke restfulness and calm…
PHYSICAL HEALTH & WELLBEING
How to Sleep Well:
HELP FROM THE EXPERT
Words: Peter Mac Cognitive Hypnotherapist
You and I have a great deal in common (along with every other person shuffling around on this planet) and that is a need for food, shelter, love and ... sleep. Many, many people suffer from a lack of (quality) sleep so it is amazing how we manage to cope with the stresses and strains of our increasingly manic existence.
This is a ‘life hygiene’ area. It may be that the person is in the wrong job, suffering bullying at work, etc; again, the insomnia is a ‘secondary problem’.
As a Cognitive Hypnotherapist I have to take into account the many reasons why a person struggles with sleep and what I have discovered is that sleep difficulties tend to fall into the following criteria ...
I also have to consider the following:
Transient Insomnia - a short lived problem,
usually in response to stress, jet lag, bereavement, etc. This form of insomnia usually passes with time. Try the ‘sleep hygiene’ tips below. Primary Insomnia - Of unknown origin, possibly as a result of a disrupted circadian rhythm. This form of insomnia will likely need medical care and supervision. Secondary Insomnia - The bi-product of
substance abuse or a condition such as depression or sleep apnoea. I can usually help a person a great deal in session with this form of insomnia. The sleep is the ‘secondary problem’ as it were.
Sunday Insomnia - After a weekend of
late nights and lie-ins (‘if I’m tired on Monday, how will I cope?’). This results in a release of adrenaline, which, along with light and heat is the great enemy of sleep.
• Can’t get to sleep - Often a busy or stressed mind will be impossible to switch off. • Wakes up in the middle of the night and struggles to get back to sleep. • Wakes earlier than desired and in come the anxiety provoking thoughts which can make it hard/impossible to get back to sleep. I come from the school of ‘all behaviour has a positive purpose’ (whether it is actually helping the person is quite another matter) so what is the client’s mind trying to achieve for them by staying awake/overworking? That is what I try to find out when I spend time in session with clients suffering with sleep problems. Of course I can’t see everybody individually so it won’t hurt to share with you some of the gems I have discovered to help you to drift off nicely to the land of nod and wake refreshed the following morning.
This isn’t about you going to bed dirty (erm...) it’s about your bedtime routine and some of it is so blindingly obvious you will wonder why you don’t just do it anyway. What you eat/drink and the environment you sleep in are major considerations when you are trying to get a decent night’s sleep. You are also very effected by irregular light and dark rhythms and temperature and of course your personal stress levels.
How to sleep well: start with the basics
Caffeine: In addition to keeping you awake, this very potent ‘pickme-up’ also depresses melatonin levels (your sleep hormone) for up to 10 hours in some cases. Stick to herbal options after 2pm. Alcohol: Of course it may
help you nod off initially but drink interferes with the natural biorhythms of both REM and deep sleep. As a diuretic, alcohol may have you up for a wee at least once during the night which will further interrupt your already compromised sleep patterns. Add to that the snoring and heartburn alcohol can induce and it’s a wonder we get any sleep at all!
HOW TO ‘TRICK’ YOUR BODY INTO A GOOD RHYTHM Light really matters:
We all live in an artificially lit environment for much of the time and that can give us little more than 4000 - 5000 lux (a measure of light) which is the equivalent to roughly half that of an overcast day! The longer the exposure to natural light, the greater the release of serotonin. So whatever the weather, get outdoors, go for a stroll, sit on a park bench and eat lunch, whatever it takes to take in more natural light. Exercise:
Exercise is one of the best ways to increase/stimulate serotonin production. The faster we move, the more we produce. Researchers have discovered that 30 minutes of walking, jogging or cycling raises the serotonin levels for up to four hours. You also release endorphins, your natural opiate which creates a sense of wellbeing. It is important however not to exercise too close to bedtime as it takes a while for the serotonin to convert to melatonin and thus delays sleep.
Smoking: Nicotine acts as a stimulant which can keep you awake. When combined with coffee it’s effects are doubled! Breathing difficulties and smokers cough aren’t going to make for a relaxing night’s sleep either. Sugary Foods: If you take on board sugary snacks or hi-GI carbs such as fruit juice just before bed time it may result in your body attempting to remedy blood glucose levels.
The hormones which do this include adrenaline, glucagon and cortisol all which stimulate the brain. A good night’s sleep begins with a low-GI diet, particularly in the evening. That said eating in general delays melatonin secretion so seriously think about eating earlier in the evening.
Stimulate your natural sleep homeostat:
There are two important body systems involved in getting a decent night’s sleep, the Circadian rhythm and the sleep homeostat. About half an hour before you settle down have a soak in a warm bath. The rise in body temperature helps stimulate the sleep homeostat and encourages melatonin production. It is important to make sure you ‘cool down’ before getting in to bed to allow time for a ‘cooling off period’ during your bedtime routine. If you do all of the above you will enjoy a far better night’s sleep even if you sleep ‘alright’ now. There may of course be some underlying issue which will still get in the way of a good night’s sleep for you and that’s where I may be able to help. Please feel free to contact me (email@example.com) if you would like to discuss this further. In the meantime … sleep well.
Screens: With a constant urge to check your phone,
email or just to play a game we forget that all of these (along with televisions in the bedroom) are stimulating mediums. Furthermore some studies have found that low-frequency electric-fields may upset the natural production of melatonin. It is therefore best to avoid having these in your sleep space and, whilst you are at it, switch things off at the wall.
Negative Sleep Associations: If you are struggling
with insomnia it is easy to associate the bedroom with negative past experiences. This will trigger the stress hormones which will undo all the good work above. It is therefore every important to ensure that your bedroom is transformed into a more relaxing haven.
PHYSICAL HEALTH & WELLBEING
What’s the point in cold sores?
Words: Lucy Sanderson
As a sufferer of cold sores, I am itching (pardon the pun) to write this feature and share some tips on how to keep them at bay. First though, it is important to delve into the reason for these horrid little afflictions and discover how they come about in the first place. If you suffer from cold sores, you’ll understand how much of a burden they can be… they’re uncomfortable and unsightly but most importantly, they can be a sign that you’re body is lacking in something (or a few things). Cold sores (oral herpes) originate as little blisters on the lip, gum, nasal area or even the roof of the mouth and at this early stage they can look harmless enough. The problem is, that within a day or so, these tiny blisters seem to turn into monstrous and rather painful sores that seem the size of Vesuvius (ok, maybe only to me, but still).
So, why do we get cold sores?
Cold sores are generally transferred by kissing or coming into close contact with someone who has an active outbreak. Following primary infection, the virus will remain with you for life and any number of triggers can cause an outbreak at any given time. Stopping them before they start is about identifying your triggers and taking preventative action before they happen.
THE FOLLOWING TRIGGERS ARE KNOWN TO POTENTIALLY ACTIVATE THE COLD SORE VIRUS:
Emotional or physical stress Deep sadness or upset An injury to the affected area Hormonal changes, such as menstruation or pregnancy Exposure to intense sunlight Abrupt change in weather conditions Low immune system
After the beautiful summer we had, undoubtedly more than most are suffering with the affliction of a cold sore – never mind the glowing tan, sun kissed hair and sunny disposition; if you have a cold sore, it really does feel like a gargantuan focal point and from experience, I appreciate that it can really get you down. The fact is that once you get cold sores, you’ll always get them, regularly or not, so the way to battle these little blighters is to keep yourself as healthy as possible! If you can’t keep them at bay, there are a number of remedies that can be obtained from the doctor however, there are also some truly effective ways of treating them naturally too – here’s how…
PHYSICAL HEALTH & WELLBEING
Diet – Lysine is an essential amino acid, meaning that it must be obtained through food or supplements because it can’t be produced by the body alone. In addition to helping create protein, it has also been shown to inhibit the spread of the herpes simplex virus, known to cause cold sores. Foods rich in lysine include milk, fish, cheese, meat and legumes. There is some evidence that eating a diet low in arginine and high in lysine can stop cold sore outbreaks from happening. Taking lysine supplements may therefore be very useful in helping the body to fight cold sores before they occur. Lemon balm – a member of the mint family, the potent herb has been used for centuries to reduce anxiety and stress. There has also been convincing clinical evidence of its effectiveness. It contains a high concentration of polyphenols and appears to minimise cold sore outbreaks. It can be applied topically in cream form. Or brewed as a tea, lemon balm can be taken internally as it has antiviral qualities. Green Tea – another tea that’s shown
to be effective at combating cold sores is green tea. Rich in an antioxidant called epigallocatechin gallate, or EGCG, which is thought to have antiviral properties. Two to 3 cups of green tea per day, or green tea compresses on a cold sore, will give high levels of EGCG. • Use echinacea and goldenseal extract mixture. • Olive leaf extract is a good natural antibiotic for viral infections.
Following primary infection, the virus will remain with you for life and any number of triggers can cause an outbreak at any given time • Vitamin B complex is very important for healing and immune system functions. Take 100 mg of each major B vitamin twice a day. • Place a small amount of salt on the cold sore and hold it in place with your finger for a minute or two. This may be painful but it is one of the quickest ways to heal cold sores. • Cut garlic in half and place one part on the cold sore. A compound in garlic called Kyolic has antiviral properties which speeds healing. It is also odourless. Take 2 garlic capsules a day. None of these treatments will prevent you from ever having another outbreak, but do try to: • Avoid known triggers, if possible. • Wear sunblock on your face and lips when outdoors (even in the Winter sun). • Pay good attention to your general health and stress levels. • Avoid getting ill or run down – eat a balanced diet and make sure you get sufficient rest and sleep.
We hope these help, but of course, if in doubt, consult your GP!
PHYSICAL HEALTH & WELLBEING
TREATMENT Physiotherapists aim to treat the person as a whole and areas in which they can help are:
(stroke, Parkinsonâ€™s disease, MS, etc)
(back pain, tendinopathy, plantar fasciitis, joint pain, ligament and tendon injuries, soft tissue injuries, muscle imbalance, sports injuries, etc)
(chronic heart disease, rehabilitation after heart attack)
(asthma, chronic obstructive airways disease, cystic fibrosis etc)
Focus on P hysiotherapy It can prove very confusing nowadays when choosing a professional for that niggling back ache or tennis elbow. Who do you choose? There are so many treatments offering relief for a multitude of problems with new job titles popping up regularly. It is my mission to teach you a little more about my profession in order to help you make that choice.
Anne-marie specialises in musculo-skeletal physiotherapy with a holistic approach. She recognises the mind-body connection and aims to treat the person as a whole 44
WHAT IS PHYSIOTHERAPY? Physiotherapy is a science based profession which helps to restore movement and function when someone has been left affected by injury illness or disability. Physiotherapy is a degree based health care profession. Entry requirements are high (usually 3 A-levels) as the demand for the course is popular and there is great competition for each university course place. After the degree course most physiotherapists train in all the main areas including respiratory, orthopaedics, neurology musculoskeletal, in-patients and care of the elderly with many also working in paediatrics, womenâ€™s health and cardiac rehabilitation.
ABOUT HARMONY PHYSIOTHERAPY Harmony Physiotherapy was established in August 2011. It is run by Senior Physiotherapist Anne-marie Webb BSC (HONS). SRP. MCSP. Anne-marie qualified as a physiotherapist in 2001 and has worked in Maidstone, Cambridge, locally for those with disabilities and in a private practice. Anne-marie specialises in musculo-skeletal physiotherapy with a holistic approach. She recognises the mind-body connection and aims to treat the person as a whole. The Physiotherapy studio is based at Les Quennevais sports centre. The studio is opposite CafĂŠ des sports which sells nutritious juices and healthy options. Anne-marie can treat a wide range of conditions including musculo-skeletal problems; neurological disorders and chronic pain syndromes. Harmony Physiotherapy runs small group Physiotherapy Pilates classes from The Isis Centre and Les Roches Spa. There are 7 classes a week all of which are run by Anne-marie herself who has 12 yearsâ€™ physiotherapy knowledge. Courses run for 5 weeks and all clients must have an initial assessment. Classes are suitable for those with pain or pathology and all clients are closely monitored by the therapist. There is a very popular relaxation at the end of each class. For further information on physiotherapy please see www.csp.org.uk
For more information on Harmony Physiotherapy please contact Anne-marie 07797824 924 (voicemail) or e-mail firstname.lastname@example.org 45
The Root of a Whole Lot of Happiness and WellBeing THE VAGUS NERVE – WHAT IS IT AND WHY IS IT IMPORTANT? New Earth Physiology recently published an interesting article with regard to a rather exceptional nerve, which is tantamount to describing ‘the compassion nerve’… An interesting concept when one considers how often we may exclaim that someone or something is ‘getting on our nerves.’ Our nerve endings do more than induce physical feelings; they run deeper than that. We looked into this recent research and here is what we discovered… Vagus is Latin for ‘wandering’ and it is an accurate description of this nerve, which emerges at the back of the skull and meanders in a leisurely way through the abdomen, with a number of branching nerves coming into contact with the heart, lungs, voicebox, stomach, and ears, among other body parts. The Vagus Nerve carries incoming information from the nervous system to the brain, providing information about what the body is doing, but mostly it transmits outgoing information (90% of its transmissions are outgoing), which governs a range of reflex responses. Your Vagus Nerve is therefore, your local ‘in-the-trenches’ news reporter on the state of your body, carrying information instantaneously to your brain. Accessing and increasing the activity of this nerve is crucial for our health and wellbeing. 46
The Vagus Nerve is an activator of the parasympathetic nervous system (PNS). The PNS is responsible for relaxation, slowed heart rate, digestion, sleep, and general wellbeing by the release of acetylcholine, a neurotransmitter that acts as a messenger. This oft-overlooked nerve is seemingly underpinning a substantial part of our overall health, so how do we activate our Vagus Nerve? Meditation is one way, stopping our runaway brains for a bit of peace and some time to focus on just one thing. Working meditation-type principles into our day by uni-tasking is a simple way to tap into the Vagus Nerve. Unitasking is the antithesis of multitasking - our daily effort to pack as much as possible into each minute of our day. You can try just taking your dog out for a walk, leaving your mobile at home. Try just savoring your dinner, without texting or checking Facebook at the same time. Sleep is another way to tap into the Vagus; touch is another. Give someone a hug or a smile and increase activity in your Vagus… Of course, this releases that beautiful hormone, Oxytocin too!
Activating your Vagus Nerve will: Reduce inflammation Help regenerate your organs and cells by activating stem cells Boost immune function Modulate your nervous system Reduce depression and stress Improve your quality of life Vagus Nerve Stimulation (VNS), a method of artificially activating the Vagus Nerve, is used particularly in controlling epileptic seizures. Aside from recommending that we all take a bit of time to activate our Vagus Nerve, for some people it is quite literally a lifeline. VNS therapy uses a pulse generator to send mild electrical stimulations to the Vagus Nerve with the aim of reducing the number, length and severity of seizures. The Vagus Nerve sends these regular stimulations into the brain with the aim being to help calm down the irregular electrical brain activity that leads to seizures. By its very nature, the Vagus Nerve is at the root of a whole lot of happiness and wellbeing. WellBeing World would like to thank Nikki Grierson, Graham Taylor and Elaine McGoogan for their inspiration with regard to the importance of the Vagus Nerve.
Mindfulness Psychotherapy A safe, warm and welcoming space to explore what is happening for you.
There’s no way out but many ways through Mindfulness based psychotherapy offers the opportunity to develop a deep awareness of our embodied experience in the present moment. In times when you may be experiencing difficulties, it can help you to deepen self awareness and move towards personal greater potential, inner freedom and wellbeing. Naomi West is a senior trainee working towards accreditation with UKCP. She is also able to use the arts therapeutically in her sessions. It is a confidential professional relationship and the Karuna Institute’s Code of Ethics is followed.Free initial consultation to see if it suits you.
Free initial meeting. £30 per session thereon. For a path through and beyond: depression anxiety panic attacks eating disorders trauma stress
relationship difficulties abuse loss of direction life transition confusing feelings redundancy
P hobia Friendly Dentists Finding Solutions for You Of All the Things You Wear Your Smile Is the Most Important Many of us are fearful of a dental visit and for some it actually prevents them visiting a dentist. In fact, 1 in 10 people are estimated to suffer from extreme dental anxiety and the number suffering moderate anxiety worryingly is much higher. The team at The Cosmetic Dental Group, at 9 David Place, pride themselves on dealing sympathetically with nervous patients and get huge job satisfaction from the change in the patients after they have been cared for at the practice. We have seen cases of people in tears and physically shaking when they have arrived as a new patient. We find most cases have developed through unpleasant childhood experiences, previous severe pain and feeling out of control and gagging,’ explained Vanessa, Lead Nurse. ‘Within one or two visits we find that patients are not only happy to return but are laughing and joking at the end of their visit with the dentist or hygienist.’ Of course those with a genuine phobia or anxiety need extra special attention and care and this is where dental sedation is so useful. ‘I have always had a passion to help nervous patients. It’s that simple.’
says Jeremy Willetts, Partner, Dentist and in-house Implantologist at The Cosmetic Dental Group. ‘Without us offering this procedure, many patients would not be able to undertake essential dental care, and this of course has a negative impact on their overall general health and wellbeing. We can literally transform their lives with sedation dentistry.’
The process is simple and safe administered under controlled conditions with qualified and experienced staff. I find that my implant patients particularly value having the benefit of sedation. They are more relaxed but they are still conscious. So in fact they can take instructions, but often forget the experience.’ Jeremy adds. ‘As a member of The Society for the Advancement of Anaesthesia in Dentistry, we follow the guidelines for conscious sedation so the patient feels and is very safe.’
For more information call 731680 or see www.jerseysmiles.co.uk and speak to a friendly Patient Care Coordinator and book your Free Initial Consultation today. 48
Creating Hope: HOW A FOCUS ON WELLBEING CHANGED MY LIFE Words: Amanda Bond
My life changed course in September 2002, following a biopsy of an Ovarian cyst, but I wasn’t to realise the full implications until after my second surgery for the removal of, this time a Follicular cyst in April 2004. A week after returning from hospital, my husband of 18 years left me and our four children, to start a new life with a much younger, ‘healthier’ model. I sank into a deep depression. Several weeks later, watching ‘Good Morning’, a Doctor specialising in cases of Depression was featured on the show. Something about him made me want to learn more. I contacted his Practice, and actually found myself talking with him within hours of seeing him on the show. A week later I saw him in person in London. He introduced me to Mindfulness, Meditation and Contemplative practice. I walked out of his surgery with ‘new eyes’. From that moment on, I paid attention to everything around me, particularly to the natural world. I cultivated a greater awareness of all the positive blessings in my life, focusing on these every day, consciously feeling grateful for even the smallest ‘gifts’ of every experience. I developed forgiveness for myself, and for my husband, knowing that this was the only way to truly move forward without resentment and bitterness. I began to see myself as someone other than wife and mother, and I signed up to a year’s course in Natural Medicine with Neal’s Yard. Part of the course was taught at a property in the Pyrenees; Sam was part of the teaching team, a Buddhist on Retreat. He offered me a chance to step back from things; and in July 2005 I found myself alone up a mountainside staying in a wooden cabin, totally off the grid, with just the local wildlife for company. For a few days I slept, read and basked in the sunshine ... then I awoke one morning in a sweat, terrified, wondering what on earth I was doing, feeling completely and utterly alone in the world. My worst fears crowded in, I fought them off, but nothing would block them.
Late that night, after waves of grief wracked my body, I finally surrendered and sleep overcame me. In the early hours, I woke feeling like my life had ended. As my eyes focused, I saw tiny star-like lights all over the ceiling … no physical cause that I could make out. Dancing, twinkling, sparkling lights, and as I watched them, slowly all my deepest fears gently ebbed away. I have accepted myself ever since, and have never felt lonely again. Focusing on the positive aspects of my life, my children, and the beauty I see every day in nature enables me to cope with, sometimes, long periods of physical immobility. I see how my personal experience of trauma has had a detrimental and long-lasting effect on my health, vitality and wellbeing. I held painful, traumatic memories, frozen in shock, in my body. The natural world, Biodynamic Craniosacral therapy, Core Process Psychotherapy, Shamanic processes, Homeopathy and Flower essences have all supported my coming into awareness of these memories. My healing journey has led me to train in Craniosacral Biodynamics; and my current path, deepening into a connection to wholeness by following a MA degree training in Mindfulness Based Psychotherapeutic Practice - a blend of the Buddhist traditions of the East and Philosophy and Psychology of the West. Past trauma is the root of my experience of CFS; focus on Nature and the incredible gift of life, gratitude for all my life experiences, and a constantly developing sense of the sacredness of all life on Earth, is slowly increasing my vitality and wellbeing. My journey from now on is to share this with others, and hopefully act as a catalyst to transform someone else’s life, ‘paying it forward’.
The Power of a Hug: OXY T OCIN Research: Lucy Sanderson
Hugging is widely appreciated to be of great benefit, there aren’t many people who don’t relish the feeling when in the arms of others (especially when feeling a little low). From being tiny babies, we are hugged by our mothers and for years after that, the arms of those who care about us wrap around us, giving us that warm feeling inside: a hug is a universal sign for comfort, an expression of compassion and love. It has even been medically proven that a hug can appease stress, fright or anxiety; all because of the release of a truly magnificent hormone called oxytocin, aka the ‘cuddle hormone’. Oxytocin, named by the founder of the hormone in 1909, British Pharmacologist Sir Henry H. Dale, derives from Greek, meaning ‘quick birth’. Oxytocin is a mammalian hormone that also acts as a neurotransmitter in the brain. In humans, oxytocin is released during hugging, touching, and intimate sexual moments in both sexes. In the brain, oxytocin is involved in social recognition and bonding, and may be involved in the formation of trust between people and generosity. Hence it’s also often called, the ‘trust hormone’. Oxytocin is produced in the pituitary gland and usually known for enhancing bonding, social behaviour and closeness between parents, children and couples. It's also produced during childbirth and breastfeeding to increase the mother's bond with the baby. Researchers say the length of the hug doesn't matter; trust is the most important thing in determining if the affection will be beneficial. Once the trust is there, boosts in oxytocin levels
can be achieved simply as a result of exposure to emphatic behaviour. So, to trigger nature’s very own ‘love drug’, should we all go about giving away ‘FREE HUGS’? Yes, and no. Yes, if the person receiving the hug is receptive of the gesture, and in which case, hug away. But, no, if not. As endearing as the idea seems, the fact is that, unwanted hugs can give us stress because our normal distance-keeping behaviour is disregarded, in these situations, people secrete the stress hormone cortisol. “The positive effect only occurs if the people trust each other, if the associated feelings are present mutually and if the corresponding signals are sent out," neurophysiologist Jürgen Sandkühler, Head of the Centre for Brain Research at the Medical University of Vienna, said in a statement. "If people do not know each other, or if the hug is not desired by both parties, its effects are lost." Oxytocin has been shown to help in a variety of areas, as well as the aforementioned natural examples. A synthetic version of oxytocin can be used in the treatment of those suffering with Asperger’s and other forms of Autism. Studies show that children with Autism Spectrum Disorder (ASD) have lower-thannormal levels of oxytocin. In addition, mutations that occur in the oxytocin receptor gene make some individuals more likely to develop Autism.
Individuals with ASD struggle to recognise emotions other people exhibit and find themselves easily distracted by noise in the environment. Using synthetic oxytocin, researchers were able to determine how the hormone manages to reduce undesirable noise without blocking signals necessary for the brain to process information. It isn’t yet known exactly how oxytocin affects the entire range of ASDs or exactly what its therapeutic effects could be. However, it is exciting to think that a naturally occurring neurohormone could have an important role in the treatment of the symptoms of Autism. Synthetic oxytocin could even help in the treatment of addiction to various drugs, including cocaine, heroin and alcohol, as there is evidence that it stops users from building up a tolerance to these substances; its effects could also help reduce withdrawal symptoms and therefore really help addicts to kick their habits.
For more information on oxytocin, we suggest a look at: www.oxytocincentral.com and in the meantime, go and give someone you love a hug … it’ll make you both feel good.
Why Psychotherapy? Words: Christopher Journeaux & Cliodhna Smith of Therapy Jersey
If you were feeling anxious or depressed about a problem, or felt that an issue was holding you back – would you talk about it? It’s a question that not everyone is comfortable answering, despite the fact that our mental health plays a fundamental role in our lives. Can you, at this moment in time, say that you are mentally healthy? If you answer “no”, have you ever considered psychotherapy? What is psychotherapy? Psychotherapy has been defined as, "a process whereby psychological problems are treated through communication and relationship factors between an individual and a therapist". It consists of a series of techniques for treating psychological disorders and emotional difficulties. Psychotherapy is often referred to as a "talking therapy", but some other therapeutic techniques, such as body awareness, writing, artwork, drama, narrative story or music can also be employed. It is conducted within a confidential setting, and it aims to help the individual to truly understand and accept their feelings. If people are aware of their feelings and patterns of thinking, change can occur and life's challenges may seem less daunting. Put simply, psychotherapy aims to alleviate psychological distress through talking, rather than drugs and it is gaining in popularity, partly due to a higher profiling in the media. It is becoming more acceptable and less taboo to consider a talking therapy to help with unresolved psychological issues. It is not a “quick fix” and for that reason, some people would
rather consider this over a prescription for anti-depressants; though of course, in certain situations, medication can play a beneficial and supportive role. Psychotherapy is not a magical cure; it is a process to help the client find the capacity for improvement and acceptance within themselves. Psychotherapy can be commonly used for treating psychological and emotional issues which have accumulated over the years but which are now detrimental to a fulfilling life. Trust is seen as key to any treatment being successful and so there is a focus on nourishing this within the therapeutic relationship over a period of time. So there you have it. Maybe the idea of psychotherapy appeals to you or perhaps it doesn’t, but hopefully you have a better idea of what it is and what it can do for those who are seeking help in supporting themselves.
Time to Clear Out the Cupboard of Your Life?
Words: Claire de Gruchy, Health Kinesiology Practitioner
How do people clear out cupboards? I suggest we do it differently depending on where we are in life at any one time. For example, I can pick up one book and know I am happy to put it in the Charity Box. Next, I see an ornament... it brings back memories that are important ... so it stays. Then there are the belongings that I am uncertain about ... Am I ready to part with them? Perhaps not? And so for the moment they go back in to the cupboard. When a client comes for a Health Kinesiology (HK) session, I have various techniques that I can use. Like finding the radio station you want to listen to, I am able to get an ‘electrical feedback’ from the body’s BioEnergetic system, by using a muscle response, usually of an arm muscle, to identify the appropriate techniques to help with their goal or concern. What about some clients who do not benefit as quickly as others? Or have not yet felt the improvement? After an HK session, the body may need time to detox, to clear out the ‘chemical clutter’. But what if we can’t see the ‘clutter’? Sometimes, we can’t always see to the back of the cupboard … but we can feel something is stuck. We give it a good tug … but it still doesn’t want to shift! A client I worked with was looking to move their business from home to a commercial setup. They had come to a point when they couldn’t consciously see what options were available to them. However, their subconscious had the answer. By using their BioEnergetic ‘radio’, I found the station that was broadcasting the topic they needed to talk about …. ‘Running Their Business Outside Their Home’. This was the key which unlocked the item stuck in their subconscious ‘inner cupboard’, taking them back to when they first wanted to leave home and the angered response they experienced from their parents for wanting to! With the
use of acupressure and other techniques, this emotional block shifted and they had an amazing clarity of how they could run their business away from home. A business that continues to thrive today. So, the next time you feel you don’t seem to be moving forward as much as you would like, why not have a Health Kinesiology session and see what lies within your ‘Inner Cupboard’?
Claire de Gruchy is a Health Kinesiology Practitioner and NeuroDevelopmental Therapist, seeing clients at New Vision Therapy Centre. She also organises HK Courses in Jersey. For information on training, an informal chat or to make an appointment please visit www. myhealthkinesiology.com or call 07797 714758.
Writing as a Therapy Words: Lucy Sanderson
Everyone has something to say. Whether it’s an internal monologue, narration for one’s own life introspectively, or dialogue with others. Everyone has a story. Sometimes discussion or conversation is difficult to instigate. Often, we might have something to say but don’t know quite how to put it. Sometimes it’s too late to say what you need to say, the moment passes or it’s left to chance. Sometimes though, people put pen to paper, or more often than not these days, finger to keyboard, either way, writing can be a great way to offload or express something to someone that you think they ought to know. You don’t have to be a ‘writer’ to write, right? It is undoubtedly one of the most therapeutic things we can do to express ourselves. It’s been a miracle therapy for people suffering with the most traumatic and diverse range of mental health issues; Vietnam veterans, psychiatric prisoners … to people who need to deal with personal trauma. It has helped ease the symptoms in specific illnesses, such as asthma and rheumatoid arthritis. If it were a drug, this versatile treatment would surely have a public profile to match Viagra. Indeed, the lack of a
If it were a drug, this versatile treatment would surely have a public profile to match Viagra. Indeed, the lack of a pharmaceutical company to promote it is perhaps part of the reason why its benefits are so little known.
pharmaceutical company to promote it is perhaps part of the reason why its benefits are so little known. It's cheaper than any drug - the cost of a pen and paper. Because the miracle treatment is simply what I am doing right now: writing. Expressive and explorative writing has the power to show its writer what they feel, think, know, understand, remember,
observe, intuit, desire and believe. On the whole, the process of offloading thoughts on to a page is a straightforward outlet for anyone and is a step in the right direction to letting go and moving on. For more serious cases, writing therapy, as with most forms of therapy, is adapted and used to work with a wide range of psychoneurotic illnesses, including bereavement, desertion and abuse. Many of these interventions take the form of classes where clients write about specific themes chosen by their therapist or counsellor. Assignments may include writing unsent letters to selected individuals, alive or dead, followed by imagined replies from the recipient or parts of the patient's body, or a dialogue with the recovering alcoholic's bottle of alcohol for example. A ‘writer’ can tell you about stream of consciousness as a narrative device in literature. In real life, stream of consciousness writing is beneficial in terms of its true-flow form; it literally is a stream, or flow of unadulterated thoughts noted down. When practicing writing therapy, the stream of consciousness device is a useful tool in self-disclosure and self-reporting.
In terms of self-therapy and wellbeing, reading enhances writing. The two go hand in hand. Reading stokes the fire in the imagination, words can gallop or meander over pages, taking you on a fastpaced jolting journey through a story or walk you gently by the hand as you turn each page. Reading is good for the mind and soul. With modern life as it is we often miss vast chunks of our own story by rushing from day to sardine-packed day. Reading is a good way to unwind in quiet, sink into a cozy chair and immerse into a good book. Reading, relaxation and reflection all play their part in being able to recount situations and circumstances about which to write. In comparison to talking to someone, writing therapy offers the choice of sharing issues or not. Paper is always there to reread or rewrite. Once you've said something you can't unsay it, but with a page of writing you can. You don't ever have to share it. You can burn it if you want. For this reason, proponents of therapeutic writing argue that while the process may bring up difficult issues, the writer is always in control of them, which is not always true of talking therapies. Writing can be for nobodyâ€™s eyes. For instance, I had some rather irritating news whilst writing this article, I emailed the person who was being difficult; part rant and part exposition of my feelings, I didnâ€™t send it, but I felt much better afterwards.
Cancer Diagnosis? You Are Not Alone
Words: Lauren Perchard-Rees, Cancer Information and Support Specialist, Macmillan Jersey
Having a cancer diagnosis can feel like a lonely place, not knowing where to turn for help, what help might be available and at what stage. Each personâ€™s needs are different when it comes to support and it is just as important that the family and carers needs are met too. In Jersey we are so very fortunate for the range of services available to support people during this challenging time. The role of the Macmillan Jersey Cancer Information and Support Centre is to help the person identify what it is they might need and help them to find it, giving people a space free from distractions and time constraints where they feel listened to and valued, in a non-clinical setting. Macmillan Jersey links up with the other cancer agencies to ensure people are aware of all the services available,
whether it is financial assistance ( Jersey Cancer Relief, Jersey Cancer Trust), community nursing care ( Jersey Hospice Community nursing team and Family Nursing and Home care), or support for specific cancer groups (CLIC Sargent for childrenâ€™s cancer, After Breast Cancer and Jersey Brain tumour charity). If people would like to share their experiences as a way of gaining reassurance and comfort there are the Macmillan Jersey Support Groups (Prostate and Gynaecological cancers), as well as the After Breast Cancer Group and Breathing Space (for people with lung conditions including cancer). The Macmillan Jersey centre also holds a coffee morning on the last Thursday of every month.
There is some evidence to say that exercise and healthy eating can help reduce the risk of a cancer returning or a cancer developing in the first place. Macmillan Jersey is able to refer people to the exercise referral scheme or there is a Macmillan Walking for Health Group which meets regularly. The Macmillan Centre has a comprehensive range of resources including books on healthy eating and diet, as well as some recipe books that can be borrowed or photocopied. Lastly, and very importantly, everyone facing cancer should have access to emotional support and for many people complementary therapies are beneficial to their wellbeing. There is a full time counsellor at the Macmillan Jersey Centre, free relaxation CDâ€™s and we have leaflets and details of local therapists who have experience in working with cancer patients.
You are not alone.
Cancer Information & Support Centre Open Monday â€“Friday 10am to 4pm, The Lido Medical Centre Freephone 0800 275 0625 www.macmillanjersey.com
Living With and Beyond Cancer
Words: Lauren Perchard-Rees, Cancer Information and Support Specialist, Macmillan Jersey
Does life fall back into place after cancer? For some it does, but for many it may take longer. Increasing levels of emotional distress are commonly reported within the first two years of a diagnosis and more common after the treatment has finished. Distress can be related to the uncertainty of the future, decreased confidence and self-esteem, difficulties slotting back into old life routines such as work and relationships, and not knowing how to self-manage. This is a term used to describe how somebody can take control of their own health and wellbeing with confidence and empowerment, encouraging people to make daily decisions to improve health behaviours, prompt issues of lifestyle and set goals for the future. This Autumn Macmillan Cancer Support Jersey will be launching a pilot of three UK self-management programmes aimed at anybody affected by cancer at any stage. The aim is to ensure that those living with and beyond cancer get the care and support they need to lead as healthy and active a life as possible, for as long as possible. The workshops and evening sessions will be free of charge.
The first course to run will be in November and is called LYLAC (Living Your Life After Cancer). Participants will take part in a one day event delivered by two professional life coaches, both cancer survivors and one also being a GP. They describe it as being an innovative and effective way to help people move forward after cancer. In the New Year, the second programme will be delivered; a Macmillan programme called HOPE (Helping Overcome Problems effectively). The course begins with a taster session (2 hours) followed by 6 weekly sessions which last 2.5 hours each. Session topics include physical activity, healthy eating, positive thinking, achieving goals, increasing self-confidence, self-esteem and motivation. Next Spring, the final course to run will be Penny Brohn’s Living Well course. The two day course encourages people to explore the meaning of cancer in their life with people who understand the impact of the journey, and think about what steps can be taken to live well. Attendees will experience different methods of relaxation, meditation, mindfulness and imagery. This course is offered to those with a cancer diagnosis and their close supporters.
To enquire about the programmes please contact the Macmillan Jersey Cancer Information & Support centre (The Lido Medical Centre) on Freephone 0800 275 0625 or ‘drop in’ Monday to Friday 10am to 4pm. www.macmillanjersey.com
Macmillan Cancer Support (Jersey) Limited is a company limited by guarantee (No. 104090), registered NPO (No 0217) and registered Jersey charity (No. 355).
WELLBEING IN THE WORKPLACE
Leading the WellBeing Way - All in a Dayâ€™s Work Recent BUPA research found that two out of five business owners never talk to their employees about their physical or mental health, despite the cost of stress in the workplace. Standard Bank has recognised the importance of healthy, happy staff and in September held a Wellness Day for its 100 employees in the Isle of Man; and in October a similar day for its 200 people in Jersey.
Working with WellBeing At Work (yes, weâ€™re pan-Island now!), treatment taster sessions, talks and demonstrations were organised in both locations; in the Isle of Man, this included more than 80 individual treatment sessions and consultation opportunities with physiotherapists, chiropractors, lifestyle coaches, nutrition experts, and also holistic beauty therapists.
The talks included the Benefits of Nutritional Supplements; the Link between Stress, Spinal Alignment, Posture and Health; Stress Prevention and Management; and a Stretching demonstration provided by Pilates instructor, Midge Dunn.
WELLBEING IN THE WORKPLACE
The Bank also arranged for a number of their own Benefits Providers, including MAC Financial, Unum Life Works and AXA PPP to be available to their employees, along with the AXA PPP DIY Health Checker, demonstrating a number of essential measures including dehydration levels and health age.
There were talks on Nutrition; Overcoming Insomnia; Posture; and Stress Prevention, and a very popular Healthy Food demonstration by Lorraine Pannetier of Beetroot Brownie. The AXA PPP DIY Health Checker was also made available, and employees were able to take part in a Rowing Challenge.
In Jersey, WellBeing At Work arranged for more than 175 sessions to be offered by PT instructors, nutritionists and chiropractic practitioners, including Grant and Penny Henderson of Active Chiropractic, Jo Egre of Back to Balance, Peter Johns Chiropractic, and Chateau Vermont Gym & Spa; the Indian Head and scalp massage and reflexology taster sessions proved very popular with men and women alike, and there was also the opportunity to experience Brennan Healing; Craniosacral and Bowen Technique; and Health Kinesiology with a number of local practitioners, including Claire de Gruchy who was also available to discuss allergies and intolerances.
We talked with Tina Monro, HR Business Partner, from Standard Bank before the excitement started at the Jersey Wellness Day, she said: “Standard Bank is delighted to provide its employees with the time and opportunity to focus on wellness issues. It has been documented that the healthier and happier you are in your work, the less absence there will be and the more productive we will be as a business.
There were a lot of very energised employees at Standard Bank as a result of both Days and many told us how they enjoyed the experience; appreciated being valued by their employer; learned lots about their health and how to improve it naturally
Creating POSITIVE working environments
“Through WellBeing At Work and the Health Checker, we are offering staff the opportunity to prevent illness and improve their health, as well as manage stress. I’m looking forward to a day of relaxing, reviving and replenishing with some excellent local therapists and practitioners, and all in a day’s work.” There were a lot of very energised employees at Standard Bank as a result of both Days and many told us how they enjoyed the experience; appreciated being valued by their employer; learned lots about their health and how to improve it naturally; and one kind person also commented on how extremely well organised the Day was too … well done Standard Bank and WellBeing At Work!
WELLBEING IN THE WORKPLACE
“Returning to work was like a lunar landing!”
Words: Sue May Founder and Chairman, Jersey Brain Tumour Charity
It took over three months (of highs and lows) to gradually regain my stamina and confidence. Returning to work may have seemed like one small step, but it was one giant leap and milestone for me!
I have over 25 years’ HRM experience and have been the Chairman for Jersey Employers Network for Disability, but that day I was the new girl! I toured the building and had induction training (the firm had moved offices). I consciously approached it like I was starting a new job.
On my way to work one day, I had a seizure – it turns out I had a brain tumour. Luckily, it was operable and I eventually made a full recovery. However work was a big part of my identity, and to stop so suddenly ... I felt quite bereaved.
Now, as Chairman of Jersey Brain Tumour Charity, I use this experience to help others who are returning to work, via one-to-one coaching.
So 15 months later when the doctor finally asked, “How do you feel about returning to work?” it was music to my ears but also somewhat daunting. The “RTW Day” approached like the NASA countdown: full of heightened anxiety and apprehension. I stood at the bottom of the stairs and had to walk back into my department of 26 people – it took all my courage.
How successfully you return to work largely depends on how your employers manage the process and the support systems in place. Good employers maintain contact with employees on long-term absence, and then support them with a structured return-to-work plan that allows adequate time for adjustments, e.g. initially working part-time.
THERE ARE THREE MAIN CHALLENGES: The practicalities:
The array of passwords, codes and new procedures needed for security systems, online meeting room booking systems, integrated phones, BlackBerries and state-of-the-art photocopying machines with more buttons than a cockpit.
Relating to colleagues:
They were anxious and nervous about how to ‘deal with me’. I looked the same, but was I? Then someone said, ‘Great to have you back, we missed you’. It gave me such a boost. But often I felt selfconscious and isolated.
The day-to-day job itself:
Managing the sheer volume of emails, attending back-to-back meetings, writing reports and giving advice ... And there were new acronyms – what does PPP even mean?
On my way to work one day, I had a seizure – it turns out I had a brain tumour. Luckily, it was operable and I eventually made a full recovery. However work was a big part of my identity, and to stop so suddenly ... I felt quite bereaved.
ABOUT JERSEY BRAIN TUMOUR CHARITY The Jersey Brain Tumour Charity locally provides information as well as practical, emotional and financial support for anyone directly and indirectly affected by a brain tumour, including patients, family and friends. The inspiration behind the charity is Sue’s own brain tumour journey, through which she has recognised the many challenges experienced by those diagnosed with a brain tumour. Sue told us: “I passionately believe that the charity provides significant help and support to others and feel committed to make a difference. Our vision is to help more people locally, and eventually to have enough funds to support research into this area.” Sue brings to the charity a unique combination of her own experience of a brain tumour and over 25 years’ in a people-centric career, which involves counselling skills; plus the heart and drive to help others around her. www.jerseybraintumour.com
WELLBEING IN THE WORKPLACE
Who Cares about Feelings?
DISCRIMINATION LAW FOR BETTER WELLBEING
Words: Colette Hunt, Senior Associate, Collas Crill
THE EMPLOYEE’S PERSPECTIVE When the Discrimination ( Jersey) Law 201- (“the Law”) takes effect, perhaps your employer will adopt a different approach towards how you feel about the way that you are treated by those around you when at work? This should certainly be the case if you have a “characteristic” that comes to be “protected” under the Law (e.g. the colour of your skin, your sex, age or any disability you might have). Once the Law is brought into force, if you feel wronged whilst at work and your claim ends up before
the Discrimination and Employment Tribunal (“the Tribunal”), it will listen to what you have said has occurred and the affect that it has had on you. If you are able to prove that what you have experienced is both discriminatory and was because of a protected characteristic, then the Tribunal will go on to assess the amount of compensation you should be paid.
When valuing the extent of injury to your feelings, the following will be taken into account: • how vulnerable were you at the time? • were you hurt, distressed and upset? • the position(s) held by whoever you say has discriminated against you; • the seriousness of the treatment you received; • whether a one off instance or occurred over a prolonged period; • whether any changes have been made in the workplace because of it; • whether your employment has come to an end as a result. This is all very well but how can a monetary value be placed on a bad experience? What will be "fair, just and reasonable" in your particular case? Although not essential, if you can provide some medical evidence proving that the experience has had some adverse affect on your health, this should add some weight to your claim. For example, if you visited a doctor, or had been prescribed some medication, attended counselling or was signed off work.
Previous reported occasions where individuals have been successful at establishing they were subject to discriminatory conduct will also be considered and a comparison made with your personal experience, and then you will be awarded between £500 and £5,000. These guideline amounts have already been put in place. If you are currently aware of conduct which you believe will fall foul of the Law in due course, steps should be taken at this point to see how this might be resolved. From an employee's perspective, you will have to raise a grievance if reporting it to your line manager does not see an end to the matter.
THE EMPLOYER'S VIEWPOINT In order to create and ensure harmonious working relations exist, and with a view to preventing a claim being initiated in the Tribunal against them, all sizes of organisation need to take the following steps: Review all existing policies, procedures and handbook and update these to ensure these include measures to prevent all forms of discrimination Introduce an anti-bullying and harassment policy (if not already in place) Provide appropriate training to all employees Identify and specifically additionally train those who will deal with a complaint or grievance when raised (or if you do not have a HR function in-house, set up and agree terms with an appropriate external provider to be able to handle this) After a complaint or grievance has concluded, review how the procedure worked and if any amendment is required to make it more flexible or more tight, and to be able to work more effectively the next time that it is used
If you become aware of any disharmony or friction between employees, give due consideration to the possible reasons for this and the ways it might be resolved or reduced (if you do nothing and allow this to fester and remain an issue for a lengthy period, this will have an adverse affect on morale generally)
If appraisals are undertaken, ensure that these afford the appraiser the opportunity to be able to make an assessment of how the employee feels about their work colleagues and working environment and if appropriate, for the employee to be able to make a suggestion for improvement
Have a process in place to be able to monitor absence due to sickness and follow up where appropriate
Ensure that all new contracts or terms of employment include some reference to anti bullying/ harassment and discrimination and being an equal opportunities organisation
If any employee is signed off work with stress or depression, ensure that you have a procedure in place to be able to investigate the cause(s) of this in case it is subsequently alleged to be work related Allow for the possibility of an exit interview to be undertaken should you so desire. Then, if a valued employee resigns, you will be able to enquire if there was any underlying issue or concern about the working environment which was a factor, other than just the formal reason provided in their letter of resignation
Consider issuing updated contracts or terms of employment to all employees Ensure any Compromise Agreement includes reference to any potential claim for injury to feelings that could be brought subsequently Continue to keep all under review generally, but specifically consider all procedures and policies annually.
The key concept is prevention but if an issue arises, having a procedure in place to be able to deal with it as effectively and professionally as possible is essential.
If you require advice about an aspect of the new Law or its implications, please contact Colette Hunt of Collas Crill on 01534 601733 or email@example.com Creating POSITIVE working environments
WELLBEING IN THE WORKPLACE
Managing Absence Levels is No Longer Enough Words: Beverley Le Cuirot, Founder & Director, WellBeing At Work
Managing absence has long been a major headache for businesses, understandably. Absenteeism is estimated to cost the UK economy £8.4 billion; with absence through stress related illness, one of the highest causes of long-term sickness absence, estimated at a cost of more than £3.9 billion per year. According to the Confederation of British Industry (CBI) / Pfizer Absence and Workplace Health Survey, the UK economy lost 160 million days to absence in 2012, equating to 5.3 days per employee. The Chartered Institute of Personnel & Development’s (CIPD’s) 2012 Absence Management Survey puts the figure slightly higher at 6.8 days absence per employee; both studies show a decrease over previous years. Of this, more than 13.5 million working days are estimated to be lost in Britain every year through work-related stress; in Jersey alone, 18,000 days were lost to illness in 2010, of which more than 40% was stress related. The cost to individual organisations can therefore run into £000s every year in staff turnover, lost productivity, temporary staff to cover; compensation claims and medical expenses.
But add to this the lost productivity, mistakes, and risks causes as a result of presenteeism (employees coming into work when ill), and the costs escalate to £15.1 billion, according to the Centre for Mental Health. Often portrayed as being symptomatic of recession-hit offices where staff are too scared to take a day off for fear of losing their jobs, how are those in the industry defining presenteeism? Is it a genuine growing phenomenon or just another buzzword? The CIPD is urging employers to examine whether the lower absence levels are a result of effective absence management or if they reflect the impact of presenteeism. In any guise, presenteeism represents a very real threat to a business. It may well be the individual who, with the best intentions and corporate loyalty, is coming to work and striving to carry on as normal,
WELLBEING IN THE WORKPLACE
but due to a health issue is not fit to do the job and is therefore not productive; it is also the employees who are not motivated to be productive or engaged. Worse, the individual may be lacking in the required concentration if unwell or under pressure, representing possible health, safety and risk issues for one’s self and others, including customers, which in turn may well bring about reputational harm; losses; or even a case of corporate malpractice on the part of the directors. All would certainly damage the business, rather demonstrating that employee wellbeing is more than just a nice to have. Presenteeism may well, of course, have always existed but is only now being identified. And it is this process of identification which brings about the first step to implementing an effective resolution strategy. This could involve health risk assessments [HRAs], giving managers extra training to help identify people at risk, or including greater detail on absence trends within departments. It could certainly also include the many WellBeing At Work initiatives, including the WellBeing Audit, to identify and measure wellbeing issues and priorities; Wellness Days; Health Awareness education; Management and Stress Prevention training, etc.
When you work under the gun, creativity is usually the first casualty The good news is that business leaders the world over are learning to deal with stress in the workplace; the 2013 Grant Thornton International Business Report shows that levels of stress have had their lowest annual increase in 2012, since 2005. It is still an epidemic of serious proportions but at least we are learning to cope, or we are bringing in experts such as WellBeing At Work, to help assuage the problem.
The debate has therefore moved into a new phase: sickness prevention and maximising productivity, rather than interventions for absence management, per se. Intermediaries and insurers are reporting a growing willingness among employers to invest in this area, driven by a mounting body of evidence for the outcomes of wellness and engagement initiatives. We are seeing the same trends in Jersey. It is about having those choices readily available and visible to staff. Stress is a huge factor and it is about helping employees to identify and self-manage, before they become so stressed they make mistakes, or have to go off sick. It is also about nutrition and fitness awareness to help build resilience; as well as assistance with symptoms such as insomnia, in recognition of the impact poor sleep can have on other aspects of health such as stress and diet.
Research is starting to filter through in terms of identifying the returns for employee wellbeing; there is a lot of evidence showing that the extent to which a workforce is engaged has an impact on productivity, which in turn leads to higher profitability and higher customer advocacy. Other employers demonstrate a growing acceptance that keeping their workforce happy and healthy is simply ‘the right thing to do’ as a good employer. Rather than a one-hit wonder, it is important to show an ongoing commitment to employees with a coherent, sustainable programme with proven outcomes; keeping wellbeing programmes at the forefront of employees’ minds, perhaps with a seasonal programme of events. And whilst many employers may currently be far off this final stage, the message from the market is clear: measuring absence levels is no longer enough.
So, although addressing absence has traditionally been a key driver of uptake of health insurance and related benefits, employers are gradually beginning to place more emphasis on keeping their employees healthy and fit for purpose whilst at work; which in turn, of course, improves overall productivity and reduces risk.
Creating POSITIVE working environments
WELLBEING IN THE WORKPLACE
The Mindful Guide for the Super Busy Our days are busy, generally we are all used to multi-tasking; one eye on the kids, whilst folding the washing and explaining to your boss why you’re a tad over deadline … it’s the same in households all over the land, these days most people are simply super-busy. Mindfulness works exactly as you’d expect it to; it is the practice of purposely focusing your attention on the present moment—and accepting it without judgment. Being in tune with one’s own mind. Mindfulness is now being examined scientifically and has been found to be a key element in happiness. If you feel like your life is getting a little out of control, that there are too many things on your to do list not getting done, or that you’re going from one day to the next just trying to get by, mindfulness is for you. The cultivation of mindfulness has roots in Buddhism, but most religions include some type of prayer or meditation technique that helps shift your thoughts away from your usual preoccupations
toward an appreciation of the moment and a larger perspective on life. The practice of mindfulness can be applied when doing even the most ‘mundane’ of tasks, such as ironing or cleaning the bathroom, you concentrate on that task alone, not focus on what you’ll be doing in a couple of hours’ time. Living without mindfulness is like sleepwalking through life and without it, we can live in an insular chaos, which is nonproductive and harmful to our wellbeing. We’ve looked into some helpful tips on mindfulness for the super busy …here’s hoping with a few mindfulness tools, some perspective and peace, we can help you descramble the chaos and enrich you with some tools to get you started.
If you feel like your life is getting a little out of control, that there are too many things on your to do list not getting done, or that you’re going from one day to the next just trying to get by, mindfulness is for you.
WELLBEING IN THE WORKPLACE
Rest when your body says so.
It’s important to listen to your body’s cues on when it needs rest, rather than pushing past the point you can actually handle, then crashing and burning. Energy needs to be rebuilt and we are designed to allow ourselves time in order for that to happen, time when we rejuvenate.
Explore gentle and restorative movement.
Nurture the things that inspire you.
Integrating gentle movement into your day will help you connect more with your body and self. Light walking, stretching, yoga (try Yin Yoga) and similar activities can be most supportive of rejuvenating energy.
The feeling of inspiration is energising in itself. What inspires you? It may be a deep rooted desire, or an inner knowledge of your own truth, either way, once you tap into it, feed and nurture it, you will reap the reward in your wellbeing and self.
Have compassion for yourself.
Be vigilant with your time.
Take time to breathe consciously feel your breath inside your body and notice how far it reaches within you. With each inhalation and exhalation, feel your breath extend to every cell inside you and relish that feeling of life within your body.
We gain energy from love and compassion; be gentle with yourself, especially when you feel the need for a bit of TLC. Treat yourself kindly and respectfully. It is as essential to direct that same compassion and energy to others and even the tasks you have.
Time is indeed a precious gift - it ought not to be squandered. Use your time wisely and give it willingly with sincerity and wholeheartedness.
Cultivate stillness within you.
Stop doing what drains you.
There are incredible benefits and healing powers in stillness. Create pockets of time in your day whereby you can just ‘be’. Be still and let the stillness around you soak into your body, from the outside into your very core.
You instantly feel brighter when you stop doing things that drain you. You may already have a notion of what this might be, this is your inner mindfulness speaking – you must listen. Listening to those ‘warnings’ are a step toward being more mindful. Steer clear of things, people and places that drain you.
Practice whole-body breathing.
Nourish your body wholeheartedly.
Choose foods that are good for you, notice which sources of food bring vitality and a sense of restoration. Enjoy the food you eat, and try to take time preparing it for yourself with care and a notion of its goodness.
Creating POSITIVE working environments
Look for a deeper meaning.
For instance, as you’re looking at your problem of being super busy; reflect on it as you journey through it. Find the appreciation from the experience of the things in your life. Learn from things and try to put them in perspective, this will enlighten you to growth and change, enabling you to contribute more fully to this world of ours.
WELLBEING IN THE WORKPLACE
Mindfulness and Meditation in the Workplace GOOGLE FINDING THE TIME TO PRESS PAUSE We would envisage that 90% of CEOs, directors and bosses from all businesses would allow their eyes to flit over that title and rather hurriedly turn the page. As undoubtedly the intrinsic belief in business, is that pausing doesnâ€™t equate to profit. An 87-year-old Vietnamese Zen Buddhist monk called Thich Nhat Hanh, (or Thay as he is known to his hundreds of thousands of followers around the world) would mindfully disagree. Those followers would happen to include one of the worldâ€™s most powerful technology companies, Google. It would seem that Thay has planted the seed of mindfulness right at the heart of capitalism as Google and a host of other gargantuan global corporations take heed of his teachings. Thay has recently been invited to run a full day's training session at Google's main campus in California. Thay, who has sold over 2m books in America alone, is also involved with more than 20 CEOs of other major US-based technology companies in Silicon Valley, to offer his wisdom on the art of living in the present moment. As far as qualifications in his ability to teach on such topics, Thich Nhat Hanh has been acknowledged by several global leaders over the past 50 years. Current World Bank president Jim Yong Kim has said his practice is one "in which one can be deeply passionate and compassionate toward those who are suffering," while Martin Luther King nominated him for the Nobel peace prize in 1967 for his work in seeking to end the Vietnam war.
Other mainstream corporations are adopting a mindfulness approach in the workplace by having mediation rooms, spaces for people to practice yoga and designated time for such activities (or, quite the opposite of activities, to be more precise). Thay, who warns that civilisation is at risk of collapse from the environmental and social damage caused by the voraciousness of our economic system, offers an alternative vision that focuses on true happiness, which he believes we have sacrificed on the altar of materialism. He believes that for business to play a role in slowing the runaway train of capitalism, corporate leaders need to recognise they have made a fundamental error in their belief that profit on its own equates to success. (See our feature on the recent Third Metric UK conference about redefining success). So, bosses, take note. Pausing will undoubtedly produce profits; wellbeing in the workplace makes for productivity, which in turn makes profit. Perhaps sit quietly, and think about that in your office zen room-to-be.
WELLBEING IN THE WORKPLACE
PRIME EXAMPLE: William George, a current Goldman Sachs board member and a former chief executive of the healthcare giant Medtronic, started meditating in 1974 and never stopped. Today, he is one of the main advocates for bringing meditation into corporate life, writing articles on the subject for the Harvard Business Review. “The main business case for meditation is that if you’re fully present on the job, you will be more effective as a leader, you will make better decisions and you will work better with other people,” he says. “I tend to live a very busy life. This keeps me focused on what’s important.”
HOW WELL IS YOURS BEING MANAGED?
Interview with: Andrew Johnstone, Brooks Macdonald Retirement Services (International)
In the words of H G Wells: “Adapt or perish, now as ever, is nature’s inexorable imperative”. The world has changed in many ways and no more so than the pension landscape across the Channel Islands in recent years. With offices in Jersey and Guernsey, Brooks Macdonald Retirement Services (International) Limited (BMRSI) have progressively built a reputation for providing both corporate and private clients with modern, high-quality and transparent retirement planning solutions, that can adapt to any future consumer or legislative changes. “The key message is to encourage those that have accrued pension benefits from previous employment or insured personal pensions to re-engage. All too often the paperwork is collecting dust in a bottom drawer,” says Andrew Johnstone, Senior Retirement Consultant at BMRSI. “The days of generous employer-funded final salary schemes are all but gone and have been replaced with defined contribution type schemes where the ultimate value of the pension is dependent on the performance of underlying investments. Hence, it is imperative that these investments are monitored and reviewed regularly to ensure they are suitable in respect of the individual’s timeframe to retirement and attitude to risk. You would be amazed by how many new clients we meet who simply have no idea of how or where their existing pension funds are invested.”
“There are a number of elements to our process when reviewing existing arrangements. Structural considerations will identify how benefits can be withdrawn and the treatment of the residual value on death. How the scheme is administered, accessibility of information, the investments available and their performance is also very important. Finally, cost, transparency and accountability – who are you paying for providing what services?” “Once we’ve gathered all of this information, we will present our findings in a jargon free, understandable way, and where necessary suggest where improvements can be made.” “Our younger clients clearly have time on their side, but even for those very close to or at retirement age there are more choices available – seek advice!”
For more information please contact: firstname.lastname@example.org
“Our younger clients clearly have time on their side, but even for those very close to or at retirement age there are more choices available – seek advice!”
WELLBEING AT HOME
The Art of Decluttering MINDFULNESS IN THE HOME, IN A SWEEP Decluttering your home or workspace can often seem overwhelming, but in truth it can be as peaceful as meditation, and can be a way to practice living mindfully and in the moment. There is, however, no point in dragging out the process, pondering over every old card or bra that hasn’t fit for ages. We suggest you just set your intention and go for it! Leo Babauta of the blog Zen Habits has put together a step-by-step guide to help you declutter a room in a single sweep. His first and most important step is to establish a working space. He uses the example of a clean bed in the middle of a bedroom. From there you empty one drawer, shelf, or surface at a time onto the working space and assess the clutter. Sort the pile into two piles:
1) What you use regularly and love, and 2) what you're going to get rid of. Pick up one item at a time and make an instant decision - when was the last time you used this? If you haven't used it in a few months (8 months at the longest), get rid of it. This excludes seasonal stuff like summer clothes, shoes etc. Making a decision the moment you pick something up greatly cuts down the chances you'll come up with some excuse for keeping it (hence the ‘single sweep’ is a good idea). If you're having trouble deciding if something should fall in the keep or discard pile, a look over some
tough questions to help you declutter can provide a framework to help you place a value on your things. If you're getting rid of things that have a market value, but just not to you - and aren't quite donation-worthy, consider selling them to create a ‘I’d like to buy a ***** Fund’ so you have extra cash handy to replace or repair the useful things you keep.
Have fun decluttering. There are plenty of places that would welcome the things that are in good condition, charity shops across the island, or the recycling drop offs for clothes. Have fun decluttering. There are plenty of places that would welcome the things that are in good condition, charity shops across the island, or the recycling drop offs for clothes. Organise swap and sell parties with girlfriends, drop the kids’ books off to the schools and playgroups. Decluttering is mindfulness in the home.
WELLBEING AT HOME
HERE ARE A FEW OF THOSE ‘TOUGH’ QUESTIONS YOU MIGHT WANT TO TRY ASKING YOURSELF IF YOU CATCH YOURSELF CLINGING ON TO SOME OLD RELIC, KNUCKLES TURNING WHITE…
Do I have something else like this that fulfills the same purpose? If this is a duplicate item, which of these items is in the best condition, of the best quality, and will last me the longest? Is this item in disrepair and needs to be replaced or fixed? Does this item make my life easier/save me time/save me money/fulfill an essential need? Why does this object live in our house and is this the best place for this object? Do I need to do more research to know if this is the best object to fulfill its essential need? If this is a perishable item, has its expiration date passed? Does this item help me to develop the remarkable life that I want to live?
WELLBEING IN THE COMMUNITY
The Jersey Marathon Effect With the UK Happiness Index perpetuating a rise in happiness within UK society last year thanks to the Olympics, and our very own island sporting event having just occurred under the first rays of autumnal sunshine, we tip our hats to those who took part in the Standard Chartered Jersey Marathon and those who cheered them on. An example of community wellbeing at its finest. Sunday, 6th October saw Jersey’s roads amass with runners of all ages, some relay teams, some dressed up, others running in memory of a loved one – all running with one objective, to raise money for charity. It’s proven that community based events such as the Marathon encourage camaraderie and an influx of good energy in a collective group of people and wellbeing in the community is enhanced no end.
From elite athletes, local and visiting, to fun runners, everyone would have prepared themselves by getting fit to run. Preparation ranges from raising stamina to building up the confidence and mentally preparing oneself to take part. All of these attributes are good examples of the necessary components of wellbeing. The Marathon created a good incentive for a lot of people to train and get fit.
Whilst writing some of this edition, the cheer outside my window from a steward to the runners was encouraging even me to ‘keep going’ with my imminent deadline!
Discipline and focus for something like a marathon are great tools for wellbeing; mindfulness comes into play and awareness of one’s physical and mental health becomes tantamount. Within the home, families may be making changes to allow for fitness schedules, kids might be getting ready to relay and raise money – all wonderful wellbeing knock on effects.
There were gatherings of people on the side of the road and runners and spectators spurring each other on. The atmosphere was electric! 80
WELLBEING IN THE COMMUNITY
Before and after: Tom Watts and Tom Harben, both 10, who took part in the Marathon 3K Fun Run Tom Watts and Tom Harben, both 10, took part in the Marathon 3K Fun Run. Getting into the spirit of the event, they dressed up as clowns, with FUN being the order of the day! They crossed the line with beaming great smiles across their faces and were really proud to take their medals into school on Monday morning.
I think a big well done needs to go to the organisers of this event - the people who make this happen, the volunteers and supporters cheering you on, they make every bit of difference. The TA guys along the Railway Walk were particularly enthusiastic, maybe a call for some more firemen, rugby boys & surfers next year that would
More than 2,500 people took part in the Marathon itself and the Relay Race, as well as a further 399 adults and children who took part in a Fun Run, which went around the streets of St Helier. Records were made and lots of money was raised by the Jersey Marathon. More than 2,500 people took part in the Marathon itself and the Relay Race, as well as a further 399 adults and children who took part in a Fun Run, which went around the streets of St Helier. “Despite the rather last minute entry, I loved every sweaty minute of it. This is a community event at its best, bringing so many different people together to support a really worthwhile cause. There was a real mixture of abilities across the teams, with some runners that little bit more competitive than others; I ran in the Relay Race as one of the Mange Tout Runner Beans, big respect to those who ran the whole 26 miles – that takes commitment!
really help speed things up! All in all, a lovely, wholesome activity and a brilliant community event!” – Summer Parkin – runner bean of the Mange Tout Team! We’d have had a picture of Summer’s spectacular finish, but she was going so fast…! Here she is after she finished (in green) – her joy is such a delight. As far as wellbeing in the community goes, events like the Standard Chartered Jersey Marathon are a great example. If your event, business or school is involved in any wellbeing in the community, do get in touch with us on our Facebook page and tell us all about it, we’d love to hear from you!
WELLBEING IN THE COMMUNITY
New Mindfulness for the Channel Islands Often we go through life on automatic pilot. Rarely do we stop to pay attention to what is going on around us. Mindfulness helps us to see clearly what is going on in our lives; a thread weaving through this edition of WellBeing World; and we hope you have enjoyed it. Regardless of the circumstances we find ourselves in, we can learn to respond to them in a calm and creative manner. We can step away from our habitual responses, which are so often unhelpful, and find new ways of responding to the inevitable ups and downs of life. Many of us spend much of our time focused either on the past or the future, paying very little attention to what is happening in the present. This means that we are unaware of a lot of our experience in the only moment that we really have, the one that’s happening right now.
often unconscious, emotional, mental and physiological reactions to everyday events. It provides us with a scientifically researched approach to cultivating clarity, insight, and understanding. It will not eliminate life’s pressures, but it can help us respond to them in a calmer manner that benefits our head, heart and body. WellBeing World met with locallybased Consultant Chartered Clinical Psychologist, Dr Alessio Agostinis, to discuss a new type of mindfulness practice he is intending to introduce into the Channel Islands early next year.
Mindfulness is a way of staying in the moment so we can spend more time aware of ourselves and our surroundings. It’s not about trying to forcibly change things, but instead trying to accept the way things are for better or for worse, and then changing our responses. Our life may still contain a lot of difficulty if we live with pain or illness, but our quality of life can be profoundly transformed.
Dr Agostinis’ level of training is already in line with the standards set by the UK network of mindfulness teachers, and add to this, he has trained over the last four years with Breathworks in Manchester. In 2014 he aims to run the first Breathworks Jersey 8-week course, attendance is once per week with practice in between. A waiting list is available for those interested in attending this course.
This happens through learning to recognise and step away from habitual,
Breathworks gives people living with pain, stress and illness the potential to improve
WELLBEING IN THE COMMUNITY
and transform their quality of life. Their research-tested methods are based on key elements of mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) and draw on the personal experience of Vidyamala Burch, the founder, who has used mindfulness to manage severe chronic spinal pain for over 25 years. Breathworks is rapidly becoming an international leader in the field of mindfulness for pain, illness management and stress reduction. It has trained practitioners in over 20
countries around the world and it is very exciting that Jersey will shortly be added to this list.
and emotions, therefore developing the ability to step back and see the bigger picture.
Mindfulness practice is a secular adaptation of Buddhist meditation skills and western psychological knowledge that has been shown by high-quality research to improve wellbeing, concentration, stress management, provide pain relief, resilience to lifeâ€™s difficulties, improve immune responses, and, generally, the ability to better and openly connect and relate to all experiences, pleasant and unpleasant and to be aware of entangling mental habits
It is therefore no surprise that Mindfulness training is spreading in all areas: health, workplace, the legal profession, CEOs , schools, staff in caring professions and the academic and research world.
Breathworks Jersey will be available from CTT International, which will be based at The Harvey Suite, Lido Medical Centre, from 1st January 2014. www.cttinternational.com
Regardless of the circumstances we find ourselves in, we can learn to respond to them in a calm and creative manner. We can step away from our habitual responses, which are so often unhelpful, and find new ways of responding to the inevitable ups and downs of life.
Stay Calm Stay Healthy:
Defend yourself against stress and improve your health (Readers Digest)
There is nothing worse than feeling that your life is out of control, and few things are more damaging to your health. Chronic stress is linked to almost every disorder, major or minor, from heart attack, cancer and stroke to psoriasis. Packed with practical advice from key medical professionals, Stay Calm Stay Healthy will help you banish stress and protect your health – discover your personality type and how that influences your decisions and behaviour; learn how to get a good night’s sleep, and why exercise can make you feel content and relaxed; explore the links between food and mood; learn how to deal with the things life throws at all of us, from legal hassles to family life, and find out where to turn when problems arise that you can’t solve on your own.
Eat Move Sleep:
How Small Choices Lead to Big Changes Said to be the next ‘blockbuster’ book and programme from Tom Rath, the #1 New York Times bestselling author of StrengthsFinder 2.0, How Full Is Your Bucket?, Strengths Based Leadership, and Wellbeing. Once in a while, a book comes along that changes how you think, feel, and act every day. In Eat Move Sleep, Tom Rath delivers a book that will improve your health for years to come. While Tom’s bestsellers on strengths and wellbeing have already inspired more than 5 million people in the last decade, Eat Move Sleep reveals his greatest passion and expertise. Quietly managing a serious illness for more than 20 years, Tom has assembled a wide range of information on the impact of eating, moving, and sleeping.
Eat Move Sleep will help you make good decisions automatically, in all three of these interconnected areas. With every bite you take, you will make better choices. You will move a lot more than you do today. And you will sleep better than you have in years. More than a book, Eat Move Sleep is hailed as ‘a new way to live’.
Written in his classic conversational style, Eat Move Sleep features the most proven and practical ideas from his research. This remarkably quick read offers advice that is comprehensive yet simple and often counterintuitive but always credible.
ABOUT THE AUTHOR Tom Rath is one of the most influential authors of the last decade. He studies the role of human behaviour in health, business, and economics. Tom has written several international bestsellers including the number-one ‘New York Times’ bestseller ‘How Full Is Your Bucket?’ In 2007, ‘The Economist’ listed his book, ‘StrengthsFinder 2.0’ as the top-selling business book
worldwide. Tom’s most recent ‘New York Times’ bestsellers are ‘Strengths-Based Leadership’ and ‘Wellbeing: The Five Essential Elements’. Tom serves as a Senior Scientist and Adviser to Gallup, where he previously spent 13 years leading the organisation’s work on employee engagement, strengths, and wellbeing. He also served as Vice Chairman of the VHL cancer research organisation. 85
Focus: The Hidden Driver of Excellence BY DANIEL GOLEMAN
Bestselling author Daniel Goleman returns with a groundbreaking look at the secret to high performance and fulfillment: attention. For more than two decades, psychologist and journalist Daniel Goleman has been scouting the leading edge of the human sciences for what’s new, surprising, and important. In Focus, he delves into the science of attention in all its varieties, presenting a long overdue discussion of this little-noticed and under-rated mental asset that matters enormously for how we navigate life. Goleman boils down attention research into a three parts: inner, other, and outer focus. Goleman shows why highachievers need all three kinds of focus, as demonstrated by rich case studies from fields as diverse as competitive sports, education, the arts, and business. Those who excel rely on what Goleman calls Smart Practices such as mindfulness meditation, focused preparation and recovery, positive emotions and connections, and mental ‘prosthetics’ that help them improve habits, add new skills, and sustain excellence. Combining cutting-edge research with practical findings, Focus reveals what distinguishes experts from amateurs and stars from average performers.
Those who excel rely on what Goleman calls Smart Practices such as mindfulness meditation, focused preparation and recovery, positive emotions and connections, and mental ‘prosthetics’ that help them improve habits, add new skills, and sustain excellence.
What the Others Said
Sure to provoke oodles of debate about declining attention spans in the young (Bookseller) A well-written and practical guide to the emotions (Financial Times, praise for Emotional Intelligence)
ABOUT THE AUTHOR Daniel Goleman, a former science journalist for the New York Times, is the author of many books, including the international bestseller Emotional Intelligence. He co-founded the Collaborative for 86
Academic, Social and Emotional Learning at the Yale University Child Studies Centre (now at the University of Illinois at Chicago).
Reversing Diabetes in 30 Days (DVD)
A great DVD for the novice and veteran raw foodie; and if you are already committed, it’s an inspiring introductory gift to share with family and friends. This DVD takes us on a residential retreat with six Type 1 or Type 2 diabetics who are embarking on the adventure of eating completely raw food for 30 days with the support of doctors to closely monitor and record their progress. Of course it is not always easy for the participants as they face tough challenges to their lifestyles, but the numbers do not lie as they regain control of their lives, balance their blood sugar levels and lose serious amounts of weight. It is a moving tribute to the human spirit and the awesome power of simple natural foods; let food be thy medicine. The film’s record of the unfolding events and results is truly inspiring and motivational and includes a 6 month follow-up after the completion of the programme. Great for anyone who wants to get an idea of how simple changes to one’s diet can yield the most profound results to their health and wellbeing.
Anthony Robbins, Reverend Michael Beckwith, Morgan Spurlock, Gabriel Cousens M.D. and Woody Harrelson
Break free of smoking with Sirius Life Clinic! Through Stoptober and beyond, we will help you to help yourself stop smoking. Quit the cravings, do away with withdrawls, we guarantee the most stress free way of smoking cessation.
Change your mind, change your life. Sirius Life Clinic is an active member of the IAPH (International Association of Pure Hypnoanalysis). Started locally by Duncan Prince, Sirius Life Clinic has helped people with all manner of wellbeing issues through hypnotherapy and mindfulness. It starts with you.
Sirius Life Clinic 7 David Place, St Helier, JE2 4TD
07700 335 113 email@example.com
Well Being Business Directory You will find more Well Being practitioners at www.well beingworld.je
WELLBEING BUSINESS DIRECTORY
ACTIVE CHIROPRACTIC CLINIC
Chiropractic care is much more than just helping with neck and back pain! Double award winning husband and wife team, Grant and Penny Henderson treat a wide range of muscle and joint problems at their clinic in David Place. As well as the gentle McTimoney method of chiropractic, they use massage, stretches and where appropriate Medical Acupuncture. They will also give lifestyle advice, suggest exercises and provide advice on posture. Penny has a special interest in helping pregnant women with back or pelvic pain.
The cost of muscular and skeletal problems to the Channel Island economy runs into millions. Studies have shown that improving workplace ergonomics and giving postural training to staff can improve comfort, performance and wellbeing and reduce pain, distress and absenteeism.
7 David Place, St Helier. W: www.activechiropracticjersey.co.uk E: firstname.lastname@example.org T: +44 (0) 1534 617 987
7 David Place, St Helier. W: www.activechiropracticjersey.co.uk E: email@example.com T: +44 (0) 1534 617 987
AYUSH WELLNESS SPA
Personal care with a Swiss heritage, Arbonne products are packed with the best botanically active ingredients. Pure, safe and beneficial.
The Ayush Wellness Spa is a haven where time stops. ‘Ayush’ means a long healthy life, where the vision is pure and authentic, creating an environment that promotes a healthy lifestyle, enhancing both physical and emotional wellbeing.
First developed in Switzerland in 1975, Arbonne’s skin care products are now shared throughout the world through a network of independent consultants.
Thanks to a unique partnership with the UK’s market-leading ergonomic companies, Active Ergonomics brings simple, costeffective solutions to local employers, providing workstation assessments, ergonomic seating and postural training.
Building on its founding principles, Arbonne naturally enhances your beauty and wellbeing with phenomenal products. Check out your Channel Islands website for more information and online shop: W: www.channelislands.myarbonne.co.uk
W: www.ayushspa.com T: Dr Prasanna Kerur +44 (0) 1534 614 171
WELLBEING BUSINESS DIRECTORY
BACK TO BALANCE CHIROPRACTIC AND OSTEOPATHY AT THE LIDO WELLNESS CENTRE Chiropractic and osteopathy are primary health care professions that specialise in the diagnosis, treatment, management and prevention of neuro-musculoskeletal conditions that occur secondary to the mechanical dysfunction of joints and muscles. Back to Balance uses a number of techniques tailored to your individual goals, including massage, acupuncture, manipulation, cranial techniques to name a few. Chiropractic and osteopathy are gentle safe techniques that can be used on babies through to the elderly and is covered by most major health insurance providers.
BodyTalk Jersey The language of health that addresses illnesses, injuries, fears, allergies, emotional problems, spiritual growth, and more. Heather North Lewis also specialises in Manual Lymph Drainage which helps boosts the immune system and cleanses the body.
Dr Marie-Christine Dix (Doctor of Chiropractic) Dr Sam Jackson (Doctor of Chiropractic) DC M. Chiro Jo Egré (Osteopath) BOst (Hons) Osteopathy W: www.backtobalancejsy.co.uk E: firstname.lastname@example.org T: +44 (0) 1534 789 367
E: email@example.com T: Heather +44(0)1534 610 514
Bowen by Bryant Jersey
Cheeky Monkey Yoga
Tony Bryant M.C.S.P. specialises in Bowen Therapy, a non-invasive hands-on therapy, using gentle finger and thumb movements over muscle, ligament, tendon and fascia. Bowen Therapy can be effective to help relieve everyday stresses and revitalise the whole person.
Manju is an internationally qualified yoga teacher who has undertaken advanced teacher training in children’s yoga both in India and the UK. His yoga classes are focused on having fun and teaching children techniques to keep them calm and happy. Classes are made up of a series of yoga games that are fun and allow a child to express his / her creativity, keep a child fit by using and toning all of the major muscle groups, improve coordination and balance, teach techniques to help them cope with their worries and learn to relax and teach the value of silence. First class is free!
E: firstname.lastname@example.org T: +44 (0) 7797 844 153
W: www.sanjeevani-yoga.com E: email@example.com T:+ 44(0) 1534 728 961
WELLBEING BUSINESS DIRECTORY
CLAIRE DE GRUCHY
Developmental Education Programmes uses entirely drug-free and non-invasive techniques, including specialised listening programmes. Claire deals with the underlying causes of Neuro-Developmental Delay which can contribute to specific learning difficulties. The aim is to improve reading, writing, concentration, balance, coordination and behavioural difficulties. Health Kinesiology (HK) helps to restore balance to your body systems using various techniques, including acupressure.. Claire is an Authorised Research Associate, and uses HK to help address reactions to foods, chemicals, pollen, etc., and works with clients with anxiety, stress and other physical symptoms. Claire is based at New Vision Therapy Centre.
CTT International offers a range of Bespoke Psychological Consultation, Therapy and Training options to individuals, employers, and groups. Specific areas of expertise include:
W: www.dep.je W: www.myhealthkinesiology.com E: firstname.lastname@example.org E: email@example.com T: +44 (0) 1534 485 158
Will be based at The Harvey Suite, Lido Medical Centre, from 1st January 2014 E: firstname.lastname@example.org
• Stress in the workplace and Mindfulness based Stress Reduction and Pain Management • Acceptance and Commitment Therapy (ACT) for stress, anxiety, depression, alcohol/drug problems and any other mental health problem • Dyslexia diagnostic and workplace assessments
EILEEN HOLLAND AURA-SOMA
Eileen Holland is a fully qualified Aura-Soma consultant and teacher with many years experience.
Magnetic jewellery is based on ancient knowledge of the forces of nature and is manufactured exclusively with neodymium magnets which are said to possess the characteristics of strength and power.
Aura-Soma is a beautiful colour system, which is based on a self-selective, non-intrusive approach. You choose from a splendid array of over 100 bottles of colour and light - appealing to and revealing the inner self. Eileen will then help you to explore your choices. A compelling journey into the deeper aspects of the being. See this colour system for yourself – be inspired. Gift vouchers available. E: email@example.com T: +44 (0) 1534 619 167
Energetix combines sophisticated exclusive jewellery with the power of magnets. People wear the jewellery because they are fascinated by its radiance and want to have the power of magnets in their immediate vicinity all the time. All the jewellery and accessories have the same purpose, to give us moments of wellbeing in our daily life and each of these moments tells us we are on the right track. Designs for women, men, children and a great sports look. View a selection at Up and Above, 50 Don Street, St Helier T: +44 (0) 1534 758 808 Or order online at www.upandabovejersey.energetix.tv
WELLBEING BUSINESS DIRECTORY
ENGLISH AND MULLEY OPTICIANS
English and Mulley provide the highest optometric clinical care and appropriate spectacle and contact lens correction.
Mary and her horses provide a retreat where wellbeing and personal development can be explored. It’s not a riding experience, it’s being with the horses, no previous experience of horses is required.
Mary’s particular interest is in the detection and assistance of those who find reading challenging because of visual stress and dyslexia. Coloured spectacle lenses can help make text easier to see.
This experience can be educational and therapeutic and could be the greatest investment you make in yourself.
20 Hill Street, St Helier, Jersey W: www.englishandmulley.com T : +44 (0) 1534 730 099
W : www.epona.je E : firstname.lastname@example.org
FULLY PRESENT ENERGY HEALING
Elaine McGoogan of Fully Present specialises in Brennan Healing Science, a holistic form of energy healing which merges High Sense Perception skills with hands-on healing to assist an individual in their personal journey to health and wellbeing. Each treatment is unique to the individual but always with the intention to help that person experience their true self.
Anne-marie Webb Senior 1 Physiotherapist BSC (Hons). MCSP. SRP runs Harmony Physiotherapy specialising in musculo-skeletal physiotherapy and small group Physiotherapy Pilates, and is covered by all major insurance companies. The Physiotherapy Studio is based at Les Quennevais Sports Centre. Physiotherapy Pilates classes are held at the tranquil Isis Centre and at Les Quennevais Sports Centre.
W: www.fullypresent.org T: +44 (0) 1534 722 617
E: email@example.com T: +44 (0) 7797 824 924
WELLBEING BUSINESS DIRECTORY
HOME SWEET HOME
For a sense of wellbeing and peace of mind for you and your pet.Home Sweet Home will care for your cats and small pets in their own home whilst you are away or unable to tend to them for any reason. They will also walk your dog whilst you are at work. Diabetic injections and pills also administered.
Nutrients presented in a healthy, natural way, just as they are with whole food, Jersey Foodstate exists to provide the highest quality vitamin, mineral and herbal supplements, as well as information and education about diet and nutrition.
E: firstname.lastname@example.org T: Phill and Pauline +44 (0) 7797 738 454
W: www.jerseyfoodstate.com T: +44 (0) 1534 855280
JERSEY THERMAL IMAGING
LIDO WELLNESS CENTRE
DIGITAL INFRARED THERMAL IMAGING also known as THERMOGRAPHY, is a non-invasive, safe technique for detecting and monitoring many injures and conditions for both men and women.
A diverse and experienced range of health therapists have come together to provide the Island with a premium centre for wellbeing. The Lido Wellness Centre is based on the 2nd floor at the Lido Medical Centre in St Helier.
Invaluable for breast health as it will pick up early changes up to 6 years before anything is seen on a mammogram.
With six individual treatment rooms, the Centre provides a base for a wide range of therapies, offering a vast array of knowledge and experience to support people back to wellness. The Centre is open from 8 am to 8 pm, Monday to Friday, and 9 am to 5pm on Saturdays.
W: www.jerseythermalimaging.com E: email@example.com
W: www.thelidowellnesscentre.co.uk T: +44 (0) 1534 789 367
WELLBEING BUSINESS DIRECTORY
LORRAINE PANNETIER - NOW ALSO BEETROOT BROWNIE
ONCE UPON A PLAYTIME
Lorraine will help you achieve your personal best through a combination of exercise, optimum nutrition and massage therapies. Her positive attitude and approach to clean eating will motivate and inspire you. She can help you to improve energy levels, lose body fat and improve digestive issues. Lorraine loves to write about all aspects of nutrition and wellness, specialising in gluten-free meals and helping frazzled families eat more healthily for less.
Are you looking for something to do with the kids after school? Well look no further, Once Upon a Playtime - Jersey are here to help! Join this friendly fun environment where your children can learn through play and make friends along the way.
E: firstname.lastname@example.org T : +44 (0) 7797 742 929 F : Lorraine Pannetier – Personal Trainer
W: www.onceuponaplaytimejersey.co.uk E: email@example.com T: +44 (0) 7797 771 394 – Rachel T: +44 (0) 7797 785 921 - Julie
PETER MAC: COGNITIVE HYPNOTHERAPIST
Peter trained at the Regent’s College in London to become Jersey’s first Cognitive Hypnotherapist and since then has helped hundreds of people overcome a huge variety of problems. We are all of us wearing a ‘mask’ to hide from the world how we really feel. Peter will help lift that mask so that you can start to be the ‘real you’. We are all fellow strugglers; struggle no more.
Manju is an internationally qualified yoga teacher who has trained in India and the UK. Since moving to Jersey he has found that he been constantly reminded of two teachings: ‘Life is really simple but we insist of making it complicated.’ (Confucius) and ‘We have an ancient body subjected to a modern problem living with constant stress.’ ( Judith Lasater). His classes are aimed at addressing these two issues.
Think it sounds like fun? Well you’d be right! Want to know more? Get in touch today and book in your lovely little angels for a playdate they’ll be talking about until bed time.
Classes are based on traditional Indian yoga with a focus on relaxation. They are suitable for all ages and levels of fitness. First class is free! W: www.petermactherapy.com T: +44 (0) 7797 727 747
W: www.sanjeevani-yoga.com E: firstname.lastname@example.org T: +44 (0) 1534 728 961
WELLBEING BUSINESS DIRECTORY
THE COSMETIC DENTAL GROUP
THE FITNESS AGENCY
The Cosmetic Dental Group is passionate about preventative care for your oral health and wellbeing. At the forefront of the best and latest techniques, the CDG team takes pride in delivering personalised care for you and your family’s healthy, happy, beautiful smiles.
Based at Good Health, Harbour Reach in the St Helier Waterfront, The Fitness Agency have an extensive fleet of treadmills, cycles, cross trainers and rowers for hire, available from a minimum period of 4 weeks from as little as £65 including delivery and collection. Exclusive CI agents for Life Fitness home equipment and many others also, they will help you decide on the type of exercise you need, which fitness equipment will benefit you the most, and will also help you assess whether to buy or hire.
Dr Jeremy Willetts | Dr Jonathan Wood Dr Jon Sproson – 9 David Place, St Helier W: www.jerseysmiles.co.uk T: +44 (0) 1534 731 680
Good Health, Harbour Reach, St Helier Waterfront W: www.thefitnessagency.co.uk T: +44 (0) 1534 633 109
THE ORGANIC SHOP
The only organic shop in Jersey to boast 100% organic produce and products. As well as fresh produce they also stock cheese, eggs, cereals, teas, beauty, and household cleaning products. They also offer a fruit and veg box scheme with free delivery to your door. Open Tuesday to Saturday from 9.30am to 5.00pm at 68 Stopford Road, St Helier. arking in front of the shop.
Therapy Jersey is a partnership between Christopher Journeaux and Cliodhna Smith. As Integrative Therapists in Advanced Training, about to embark on our fourth and final year of a Diploma in Integrative Psychotherapy, we are able to offer substantially discounted rates to our clients.
68 Stopford Road, St Helier E: email@example.com T: + 44 (0) 1534 789 322
We can support people in dealing with various emotional issues. If Psychotherapy might be for you, please contact one of us for a free initial consultation.
W: www.therapyjersey.co.uk T: +44 (0) 7797 736 595 – Christopher T: +44 (0) 7797 823 663 - Cliodhna
ABOUT THE AUTHOR
HOW JUICING CHANGED MY LIFE BY QUENTIN VENNIE
Quentin is a New York Citybased Certified Personal Trainer, Health Coach and Yoga Instructor; a wellness expert who believes how the body feels and looks externally is a direct reflection of what is happening internally. He transforms lives by sharing his life changing experience with juicing that helped him overcome addiction, anxiety, depression and become migraine free.
The full article is available at MindBodyGreen.com
Reproduced with kind permission of the author
A few years ago, I was a cigarette smoking, pill popping, alcohol drinking, self-destructive aspiring business owner. I’d been afflicted with anxiety and depression since I was 14 years old, survived a Vicodin overdose, and became physically dependent on another prescription medication. Fortunately for me, I eventually adopted one of my healthiest habits – juicing.
I was diagnosed with Generalised Anxiety Disorder a few years ago, with anxiety attacks every day, so my doctor placed me on 1 mg of Lorazepam (Ativan) twice daily. Lorazepam is a highly addictive drug, commonly used for short-term treatment of anxiety, acute seizures, and insomnia. My issue wasn’t that I was on medication; it was that I'd been taking it a lot longer than its intended use and had become addicted to it. I'd gone from taking 1 mg twice a day to taking more than 5 pills in a 24 hour period. The more I took, the more I thought I needed. It got to a point where I was only taking them because I was afraid of how I'd feel without them. I endured my addiction to Lorazepam while simultaneously battling a Vicodin tolerance. I'd been prescribed Vicodin to alleviate the pain from my chronic migraines and, since Vicodin and Lorazepam aren't known to be harmful when taken together, my days consisted of taking sedatives and painkillers. I was fed up and frustrated, but too afraid to stop. 98
I had been researching ways to get off my medications; the most common success story seemed to involve dietary changes, particularly juicing, which helps to increase your daily intake of fruits and vegetables. By extracting the vitamins and minerals, the body is able to absorb the nutrients it needs to heal itself. I'd heard about juicing before, and had even purchased a juicer for my mother a few years ago. Back then, we didn’t fully understand the concept; the juice was horrible and we never used it again after that. One day, I discovered the documentaries Fat, Sick and Nearly Dead and Crazy Sexy Cancer. Those two stood out to me the most because of how incredible the stories were; Joe Cross, the star of Fat, Sick and Nearly Dead, went on a juice fast, lost over 60 pounds, was cured of his autoimmune disease and able to get off of his medications. Amazing!
It was even more amazing to me how Kris Carr refused to let her rare cancer diagnosis destroy her life and fought back against it by changing her diet, exercising, and juicing regularly. I was inspired beyond belief and the juicer in me was re-born. Now, not only am I an avid juicer, but I’m an advocate, teaching others how to properly introduce juicing into their lives. Green juice has helped to regulate my mother's blood pressure and, at 50 years young, she has a great bill of health. Both of my kids also enjoy green juice, often requesting it instead of fruit punch or soda. Juicing has done wonders for my life. It has decreased my anxiety and depression and has helped me get off of my medication. I rarely have anxiety attacks and I haven’t had a migraine since my overdose. You hold the keys to your health, choose your path wisely. Be well!
My issue wasn’t that I was on medication; it was that I'd been taking it a lot longer than its intended use and had become addicted to it.