health ISSN 2040-4484 Spring 2016
EVERY LITTLE HELPS
SQUASH Discover this season’s hottest sport
Think small for big results
Move it, to lose it! Get yourself moving this Spring
THE
FACTOR
How some well-earned ‘play time’ could improve your health www.health-magazine.co.uk
Health Magazine Spring 2016
1
Group B Group Streptococcus (GBS) is the testing most common cause B Streptococcus information of life-threatening infections in newborn babies in the UK. What is Group B Streptococcus (GBS)? Group B Streptococcus is the commonest cause of life-threatening infections in newborn babies in the UK. Most GBS infections can be prevented by giving antibiotics intravenously (through a vein) at the onset of labour to all women where GBS has been detected during their current pregnancy. It is also appropriate for those with other recognised risk factors (having previously had a baby with GBS, having a fever in labour, labour starting, or waters breaking before 37 completed weeks of pregnancy and/or waters breaking more than 18 hours before delivery). This recommended use of antibiotics reduces the likelihood of early-onset GBS infection developing in a baby born to a woman carrying GBS at the time of delivery from around 1 in 300 to less than 1 in 6000. Intravenous antibiotics given in labour are highly effective at preventing GBS infection in newborn babies. Oral antibiotics should not be given during pregnancy for GBS colonisation as they have not been shown to be effective. There are always small but potentially serious risks associated with taking antibiotics, and management and treatment need to be fully discussed.
Detecting a GBS carrier Screening for GBS carriage is not yet routinely offered in the NHS. Laboratory testing of GBS testing is routinely undertaken at The Doctors Laboratory (www.tdlpathology.com). The method for testing is an enriched culture medium (ECM) specifically designed for the isolation of GBS in swabs. Two swabs (lower vaginal and rectal) need to be cultured, ideally in the last five weeks of pregnancy, to best predict colonisation of GBS around the time of delivery.
Cost of GBS Screen ÂŁ35.00 (this includes the request form, postal pathology pack, 2 swabs in non-nutritive transport medium, post paid padded envelope and laboratory testing service).
How to request GBS Screening Pack(s) Please contact The Doctors Laboratory Tel: 020 7307 7373 Email: gbs@tdlpathology.com www.tdlpathology.com The Doctors Laboratory is fully CPA accredited and has a long-standing reputation for the provision of pathology services to the private sector, industry and the public sector.
For more information on GBS please contact: Group B Strep Support PO Box 203, Haywards Heath West Sussex RH16 1GF Tel: 01444 416176 E-mail: info@gbss.org.uk www.gbss.org.uk Registered charity No 1058159 Group B Strep Support is a national charity providing accurate and up to date information on GBS for families and health professionals. Group B Strep Support endorses the availability of reliable prenatal GBS testing but has no particular links with nor receives any money from any laboratory. GBSS wants to see reliable testing for GBS routinely to allMagazine pregnant women the NHS. All the charity’s current leaflets are available 2 available Health Spring on 2016 from their website or by post.
www.health-magazine.co.uk
W
4. Put a spring in your step
elcome to the spring issue of Health Magazine. This
edition is all about the fun factor, and its importance when
5. Every little helps
it comes to health & wellbeing. The benefits of laughter
Get your feet and nails flip-flop-ready
and relaxation have long been reputed, and what better
6. Move it, to lose it
time than spring to kick-start a new fun-filled lifestyle?
Think small for big results
For some inspiration to get you started, turn to pages 12 and 13 where we’ve put together our top tips for
7. Food of the month Keep active this spring
making everyday life and fitness more fun. A key element of happiness is a flexible healthy living routine, so it often pays to re-set your mindset to smaller, more achievable health goals (page 5). Finding a sport or activity that you enjoy is essential to the longevity of any fitness plan, so why not try your hand at squash (page 8) or running (page 24) this spring? If your diet is looking in need of a spring clean, don’t miss our nutrition feature (page 10) for some top tips on healthy eating and a round up of the season’s best cook books. If you’re not already a fan of our food of the month - quinoa - our tasty recipes will have you converted to this super grain in no time! And lastly, for the super ambitious health enthusiasts among us, there’s the increasingly popular sugar free approach to help challenge your sweet
8. Squash
The health benefits of quinoa
9. Check you out
Discover this season’s hottest sport
10. Nutrition news
The importance of regular mole checks
12. Fun fitness
The latest on healthy eating
13. Play time
Inspiring ways to get fit
tooth (and transform your health) in time for summer (page 29).
14. Break the fast
Discover the importance of having fun
Enjoy the issue! Caroline Seekings
16.Help at hand
Ways to stop skipping breakfast
Editor
17. Spring beauty The latest health apps
13
18. Health notes
News, tips and products for spring skincare
19. Sweet success
The latest trends in fitness and wellbeing
20. Facing the change
24
Ways to go sugar free
20
21. The heart of the matter Skincare for during the menopause
24. In the running
Protect your cardiovascular health
25. Spring ‘treats Find your running feet
26. In praise of ...
Two of the best health retreats Having fun
health ISSN 2040-4484 Spring 2016
EVERY LITTLE HELPS
SQUASH Discover this season’s hottest sport
Think small for big results
Move it, to lose it! Get yourself moving this Spring
THE
FACTOR www.health-magazine.co.uk
How some well-earned ‘play time’ could improve your health www.health-magazine.co.uk
Health Magazine Spring 2016
1
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www.health-magazine.co.uk
Information in Health Magazine is not intended as a substitute for diagnosis, prescription and/or treatment by a Medical Professional. Opinions expressed in Health Magazine are not necessarily those of the publisher, and the magazine is in no way liable for any such opinions. Whilst every effort is made to ensure that the content of this publication is accurate, we cannot be held responsible for any inaccuracies. No advertisement, article or image may be reproduced without the written permission of the publishers.
The Team: Editor Caroline Seekings caroline@health-magazine.co.uk Tel: 07834 233346
Produced by:
Photography Richard Jones Photography www.richardjones-photography.com
LIFESTYLE
MAGAZINES
Get in touch: T: 07834 233346 E: caroline@lifestyle-magazines.co.uk www.lifestyle-magazines.co.uk
Features Editor Chrissy Hayes chrissy@health-magazine.co.uk
Imagery www.istockphoto.com
Kim IT support
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Richard her Photograp
Meet the team Health Magazine Spring 2016
3
Put a spring your step in
Get your feet and nails flip-flop-ready this spring
Since my treatment I’m now able to enjoy running again� - Jennie from Marlow Many people suffer from problems with their feet that prevent them from being able to exercise or simply wear nice shoes and with summer around the corner there is no better time to give your feet some TLC. The Marlow Podiatry Clinic provides real results for people suffering from everyday issues such as corns, callouses and verucas or more serious sports injuries. Should the problem be more complex then we can refer you to Sally Feeney, Consultant Podiatric Surgeon, who is a highly experienced footcare specialist who will be able to advise you on the options for surgical procedures or biomechanical solutions Surgery offers solutions to many foot problems but our aim at The Marlow Podiatry Clinic is to first understand what the problem is and then advising you on the best form of treatment for all of your foot and ankle problems. Our focus is to provide the best care and treatment so as to ensure that we deliver the maximum recovery and mobility for all of our patients, no matter the issue. So if problems with your feet are worrying you and holding you back from enjoying the summer......why not give us a call? Ms Sally Feeney at: The Marlow Podiatry Clinic, The Marlow Club, New Town Road, Marlow, SL7 1LU. Tel. number: 01628 474761
BMI The Shelburne Hospital, Queen Alexandra Road, High Wycombe, HP11 2TR. Tel number: 01494 888747
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http://www.themarlowpodiatryclinic.co.uk
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Health Magazine Spring 2016
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WHAT’S NEW
The latest approaches to weight loss this spring Find a ‘workable’ Diet Zoë Harcombe - founder of The Harcombe Diet - has researched the characteristics of a ‘workable’ diet, obesity, eating disorders and food cravings for 20 years. The result is a diet that is all about eating real food and ditching fake food. There is no calorie-counting, points, or carbs, or starving every other day. ‘Harcombers’ aren’t eating less, they are just eating better. http://theharcombediet.com Be a Green Goddess Drawn from personal experience, years of life coaching and a passion to end women’s ongoing wars with their bodies, Mel Wells launched The Green Goddess Life in January 2015 and in just 11 short months has sparked ‘The Goddess Revolution’ which is swiftly taking over as the new ‘anti-diet’.This is not a fad diet or a set of rules to follow, but a revolutionary new way of thinking that will help women embrace an incredibly rewarding relationship with food, and become happier and more fulfilled than they ever thought possible. Tackling very modern issues – including ‘fitspiration’ and the obsession with perfection, Mel speaks in a language that modern day women can relate to.
Every little helps
Why thinking small could be the key to weight loss success
Is a little bit of weight-loss worthwhile?
by Dr Sally Norton. NHS Weight Loss Surgeon & Consultant. Founder of www.vavistalife.com
The Two Minute March
Work out while you’re at work Here is a quick two minute workout that you can squeeze in without a soul knowing while you’re at work. Simply sit with good posture and place your feet hip width distance apart. Now start marching your feet up and down (quietly) for two minutes. This will not only give the legs a quick workout but you will also be marching off a fair few calories at the same time. Tip by www.arnicare.co.uk
It’s an age-old issue that I’ve seen so many people struggle with all the time… Is just a little bit of weight loss worthwhile? The answer… Yes! We would all like to be in the ‘ideal’ weight range and get disheartened when we feel as though that goal is unattainable. We may lose a few pounds and then feel that the goal is too far away….and we give up and the weight goes back on. A self-fulfilling prophecy! But, did you know that even a modest weight loss can have an impact on our health? Even if we lose just a few pounds and keep it off, we have done ourselves a huge favour. With that knowledge, the next time we manage to shift just a little bit of weight, we can give ourselves a huge pat on the back. Rather than feeling disheartened, we may then feel able to slowly take it to the next step…another few pounds will achieve even greater health benefits. Instead of recording the number of pounds you have lost and how far you still have to go, think of how much good health you have gained! And think of how much healthier you can get! Science shows that losing even just 5% of your weight can pay dividends when it comes to your health. If you are currently weigh around 13 stone, for example, that means a weight-loss of around 9 pounds. Even if your ‘ideal’ weight goal is 10 stone, that 9 pounds is important! How? Well, research studies have identified that losing just 5% of your body weight can improve your glucose control, helping those with diabetes and perhaps reducing the risk for those on the verge of developing it. Improving or preventing diabetes has positive knockon effects on your heart, blood pressure, kidneys and many other areas. www.vavistalife.com
www.thegreengoddesslife.com
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Health Magazine Spring 2016
5
Top tips for exercising on the cheap 1. These days, it's all about the YouTube star. Instead of hitting the gym, log onto YouTube for a fitness routine you can do for free from the comfort of your living room. From a fast paced fitness workout to a relaxing yoga routine, there's something to suit every fitness level and interest. 2. Switch up your commute and cycle instead of taking the train, or simply get off the train a stop earlier and walk. 3. Support a healthy lifestyle by increasing your water consumption. The Genuine Thermos® Brand 710ml Hydration Bottle has a built-in meter that allows you to monitor your daily water intake, helping you stay properly hydrated all day. 4. Being social doesn't have to equal wining and dining. Swap pints in the pub for a stroll or jog with a friend in the park to keep your blood pumping. 5. Go 'old school' and take things back to the playground by getting yourself a skipping rope. A secret of top athletes, this is a cheap, easy and fun way to keep fit. 6. Turn a dull cleaning marathon into a mini workout. Take short breaks and build in some squats as you vacuum the stairs or mop the floor. Genuine Thermos® www.thermosonline.co.uk
TOP TIP FOR STAYING ON TRACK: GET A GOOD NIGHT’S SLEEP One in five (19.25%) of us do less exercise the day after a poor night’s sleep and almost a third (29.15%) say that getting a good night’s sleep helps them to perform better at the gym www.pottersherbals.co.uk
LISTEN OUT! Music is an effective motivational tool in exercise, so finding a pair of earphones that are comfortable and practical enough to wear in the gym or when running is important. Snugs Earphones come in the form of custom fitted and moulded earbuds. They were founded by Paul Jobin who worked with Britain’s oldest audiology company when he came up with the concept of a scanologist who would scan your ears so that these headphones are truly bespoke to an individual’s ear. This means that no matter what, they will not fall out (perfect for gym goers- running, burpees, squat jumps etc.) From £159 www.snugsearphones.co.uk
Track your progress Track your daily movement with the Activity Tracker Health Manager By Beurer, £79.99. This device allows you to monitor your daily exercise levels as a sensor continuously tracks physical activity and monitors quality of sleep. www.currentbody.com
4 MINUTE WONDER
In just 4 minutes you can burn more fat than you would going for a 30 minute moderate walk, according to top personal trainer, Lucy Wyndham-Read. A short burst of HIIT training, consisting of 20 seconds maximum input followed by 10 seconds to get your breath back has what is known as an epic effect (excessive post oxygen consumption). Your body burns approx 35 calories per hour for at least 10 hours after your workout. What’s even better is that this 4 minute interval training can be done anywhere, so why not set that alarm 5 minutes earlier and do it before you head off to work. You’ll be burning calories non-stop all day. FOLLOW THE 4 MINUTE WORKOUT VIDEO HERE <https://youtu.be/jIGU8wyl8F4?list=PLMcIqWDasMoZb TFcK22aItpDSX5LA-c7o>
Move it, to lose it!
Simple and effective ways to up your activity levels this spring
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Health Magazine Spring 2016
www.health-magazine.co.uk
Food of the month
quinoa
Need some inspiration? We’ve found the perfect book... We love Quinoa
By Karen S Burns-‐Booth, Jassy Davis, Carolyn Cope, Kristina Sloggett, and Jackie Sobon This book features handpicked recipes from the experts, to help you incorporate this nutritious grain into your daily diet.
www.health-magazine.co.uk
Quinoa has started the trend for ancient grains and has been found to be effective in promoting digestive health and improving individual nutrient status through its high vitamin and mineral content
Recipe
Immuno-falafels with quinoa & tahini by Dale Pinnock These are a healthier version of the usual deepfried falafel. The problem with deep-frying is that oils kept at high temperatures for a long time will develop what are known as trans fats, which are toxic and much worse for you than any fat on its own could be.
KEY BENEFITS
Quinoa is a complete protein source, containing all the amino acids (protein building blocks) the body needs for repair processes and normal body functioning Quinoa is a good source of omega 3 fats, making it a good alternative to fish for vegetarians Quinoa is a versatile food that can be eaten hot or cold once cooked, and makes a great basis for salads or a healthy substitute for rice and potatoes Because of its high protein content,
quinoa is a slow-release energy food SERVES 4 that can help to stave off hunger and 200g quinoa cravings 4 teaspoons bouillon powder 1 teaspoon cinnamon Rich in vitamins and minerals, a small serving of quinoa can help to boost 2 tablespoons raisins your overall vitamin and mineral 2 tablespoons sliced intake, helping to correct and prevent almonds nutritional deficiencies 25g fresh parsley, chopped 2 x 400g tins a paste. Transfer to a bowl, chickpeas add the onion, eggs and 4 cloves garlic, crushed flour, season with salt and 2 teaspoons ground cumin pepper and mix well to form 1 teaspoon ground a stiff mixture. coriander Preheat the oven to 1 red onion, finely chopped 200°C/400°F/Gas mark 6 2 eggs, lightly beaten and line a baking tray with 2 tablespoons wholemeal baking parchment. Shape flour into small patties and fry 1 tablespoon olive oil, plus in a little olive oil for 2–3 extra for frying minutes on each side, until 1½ tablespoons tahini starting to turn crispy. juice of ½ lemon Transfer to the baking sheet sea salt and black pepper and bake for 10–12 minutes. Meanwhile, make the CLEVER COMBINATION: dressing by whisking The double whammy of together the tahini, olive oil, antiviral garlic and zincremaining garlic and lemon packed chickpeas makes this juice, and seasoning with salt great for immune health. and pepper. Serve the falafels with the quinoa and tahini Put the quinoa in a pan, dressing. cover with boiling water, add the bouillon powder and simmer for 20 minutes, until See Dale cooking at soft. Drain and stir in the the BBC Good Food cinnamon, raisins, almonds Eat Healthy show at and half the parsley. ExCeL London, 20Place the chickpeas, half the 22nd May. Tickets on garlic, the remaining parsley, sale now: http://www. cumin and coriander in a bbcgoodfoodshow. food processor and blitz to Health Magazine Spring 2016
7
It ’as ll about
squash
Discover this season’s hottest sport and the ultimate way to shape up and feel great Britain’s comeback sport can burn up to 1000 calories a session The new fitness trend for 2016 looks as if it could be …. SQUASH. With a cardiovascular, full body work out, helping to burn off up to 1,000 calories per session while socialising with friends, the affordable and easily accessible sport is set to be the next goto fitness activity for those whipping themselves into shape. England Squash have reported a rapid rise in the court sport, with 27,000 more people now taking in part in squash every week. It is set to launch a new participation programme, Squash 101, which is designed to cater for up to five people per court – so you can get fit with your mates by going through various drills together. THE BENEFIT OF SQUASH: You bend, lunge, jump, and twist, working your upper body, explosiveness, endurance, and core. You’ll burn more than 1,000 calories an hour. Squash is a strenuous activity. It is fast-paced, cheap and an effective method for controlling your weight. If you want to lose weight, squash will help you burn off more calories on a daily basis than you consume. The number of calories you burn playing squash depends on the amount of time you play and your weight. If you weigh 155 lbs. and play squash for 30 minutes, you will burn
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Health Magazine Spring 2016
422 calories or if you are a little heavier and weigh 180 lbs, you’ll burn 491 calories every 30 minutes. This more than doubles when you play for an hour. HOW IT COMPARES TO OTHER SPORTS: Calories burned per hour in squash versus other sports Squash = 1,034 Stationary Bike = 905 Soccer = 862 Cross-Country Running = 776 Tennis = 689 Basketball = 689 HOW TO PLAY: You’ll need a racquet, an opponent, a ball, and an enclosed court—most colleges and large gyms have them. Alternate hitting the ball off the front wall until someone loses the point. This happens when you allow the ball to bounce twice, or when you whack it out of bounds—below the 19-inch strip of metal (the “tin”) along the bottom of the front wall, or above the red line around the top of the court. First one to 11 points wins the game; best of three or five wins the match. Ideally you need to find an opponent of a similar skill level to you and use an appropriate ball. The different balls are designed to compensate for different levels of skill. The right ball can enable two players of differing skill levels to have a competitive match. WHERE CAN I PLAY: There are almost 4,300 courts in England of which over 1,200 are local authority owned.
PLAY SQUASH LOCALLY The best courts in Berkshire, Buckinghamshire & Oxfordhsire Windsor The Windsor Club www.thewindsorclub.co.uk
Marlow The Marlow Club www.themarlowclub.co.uk
Datchet Datchet & Eton Leisure Club www.deleisure.com
Bisham Abbey National Sports Centre www.bishamabbeynsc.co.uk
Caversham Caversham Health and Fitness www.clubchf.co.uk Sonning Berkshire County Sports Club www.berkshirecountrysports.co.uk Henley Henley Squash Club www.henleysquash.co.uk
Bracknell Royal Berkshiire Health & Racquets Club www.virginactive.co.uk/clubs/royalberkshire/racquet High Wycombe Wycombe Squash and Racketball Club www.wycombesquash.co.uk
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Dr Teixeira, Consultant Dermatologist at London Dermatology Clinic, gives her views on the importance of mole checks
All of us have certain obligations towards the maintenance of the our body, and carrying out regular mole checks is an important part of this
All of us have certain obligations towards the maintenance of the instrument which is our body, besides the tests that your GP will ask on your behalf. We all have to check our eyes every year, or two years: remember that glaucoma decreases our vision so insidiously, that when we notice it is too late. Also, we have to check our teeth- we don’t want to have an abscess coming out of our jaw.Women have to check their breasts for lumps after every period, and have their cervical smears as requested. Men have to palpate their testicles for lumps. And all of us on planet Earth have to check our moles: this has to be done quarterly. Place yourself in front of a mirror and check your face, neck, shoulders, chest, abdomen, arms and legs.You won’t be able to check the moles on the nape of your neck or the back- you will have to ask someone else do to this for you. It must be a relative or a partner- a flatmate won’t do, as it has to be a person who becomes accustomed to the shape, size and colour of your moles, and will notice changes – a flatmate is here today, and gone tomorrow. In case you, or your partner, notices any change, please contact your GP immediately to be seen at a rapid access clinic, so that a dermatologist can assess the mole and remove it immediately, if necessary. Remember: the incidence of the most lethal of skin cancersmelanomas- is increasing alarmingly. If you remove a melanoma early, the chances of successfull treatment are increased. Keep an eye on those moles!
Cheycoku out! Feel more confident in your health by carrying out your quarterly mole check this spring
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Health Magazine Spring 2016
9
Super supplements Skinny Greens is a three-step weight wellness programme to accompany a healthy, balanced diet. Added to your usual daily routine for 21 days, Skinny Greens comes in three simple steps; Greens Cleanse, Thermo Burn and Replenish Shake. www.skinnygreens.co.uk The Organic Green Mix is designed with a myriad of plant ingredients renowned for their antioxidant potencies and is perfect for adding to smoothies, juices, soups and desserts. It contains barley grass, wheatgrass and oat grass and kale as well as an array of vitamins and minerals.
Juice yourself healthy The Healthy Juice Company focuses primarily on juice cleanse packages which deliver daily pressed juice to your doorstep by 6am each morning, ready for when you wake up. British seasonal ingredients are featured and included as much as possible and recipes vary daily for a greater scope of nutrients and to keep the cleanse interesting. http://www.thehealthyjuicecompany.co.uk
www.inspiral.co
Change the way you cook
Tower Houseware's Cerastone Ceramic Health Grill & Griddle features innovative grill plates which reduce the need for oil, making it the perfect choice for those wanting a quick healthy snack or meal this spring.
Healthy snacks
Two healthy quick-fix snacks for spring
Potted fruit Nature’s Finest’s range of tasty, healthy and juicy fruit pots can be stored in the cupboard or fridge and are an easy way to help you towards your five-a-day. www.naturesfinest.co.uk
Propercorn
www.towerhousewares.co.uk
The juice factor Introducing juicing into a daily routine can be fun and rewarding, and with the Dualit Dual-Max™ Juicer it’s simple and manageable. The Dual-Max™ is compact and easy to use, juicing the fruit and then the remaining pulp for maximum juice extraction. A 70mm wide feeding tube allows for whole fruits to be added, and a 2L removable pulp container helps for continuous juicing. With its powerful 800W dual speed motor that can handle both hard and soft fruit, delicious juices can be made fast. Crucially, the Dual Max™ Juicer is easy to clean too; each bowl and attachment is dishwasher safe. www.dualit.com
Eating complex carbohydrate foods like popcorn may alleviate emotional stress and help control cravings, while combining it with a small portion of protein, from ingredients such as peanuts and pumpkin seeds, can optimise serotonin production in the brain. www,propercorn.com 10
Health Magazine Spring 2016
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HEALING BERRIES by nutritionist and naturopath Kirsten Hartvig
THE HAIRY DIETERS: GOOD EATING by Si King and Dave Myers, published by Weidenfeld & Nicolson
For centuries, people all over the world have relied on berries for both food and medicine, and today, more and more people are becoming aware of their incredible healthgiving properties. New research detailing their many benefits is constantly emerging and Healing Berries celebrates this by providing some fabulous ways to use them in your cooking, ranging from breakfasts and preserves to juices and liqueurs. This is a wonderful addition to the literature of healthy eating.
Following on from their multi-million selling diet books, THE HAIRY DIETERS and THE HAIRY DIETERS: EAT FOR LIFE, the Hairy Bikers share more delicious low-calorie recipes and easy-to-follow advice. The pair represent all that is good-hearted and loved about food. £5.99 www.amazon.co.uk
Available from www.amazon.co.uk
Our pick of the season’s
healthy cookbooks
THE KETODIET COOKBOOK by Martina Slajerova
The premis behind this book is that by eating foods higher in good fats, moderate protein, and little-to-no carbohydrates, you’ll feel less hungry.The theory is also that your body may begin to burn fats stores instead of the carbohydrates and glucose in your system as a result of this approach to eating. £14.18 from www.amazon.co.uk
EAT WELL NOW AND YOUR BODY WILL THANK YOU TOMORROW Published by Hardie Grant priced £14.99 Former Olympic Champion Swimmer, Ian Thorpe, has worked with numerous dietitians, nutritionists and health experts during his time as a high performance athlete, and Ian has applied all he has learnt about food and fitness and formulated his own everyday diet featuring healthy, delicious, low carb recipes. £12.91 from www.amazon.co.uk
www.health-magazine.co.uk
SENSATIONALLY SUGAR FREE Sensationally Sugar Free by Susanna Booth, published by Hamlyn Sensationally Sugar Free contains more than 100 sweet and simple irresistible recipes using healthier alternatives to refined sugar. Featuring tips and tricks to help you wipe out the white stuff in dishes including muffins, cookies and cupcakes, as well as everyday snack, sauces, spreads and other basics. £20 from www.octopusbooks.co.uk
THE MEDICINAL CHEF: Healthy Every Day by Dale Pinnock The new book from the bestselling Medicinal Chef, Dale Pinnock, provides 80 new recipes to eat healthily day-in day-out. Short explanations alongside every recipe highlight the incredible nutritional benefits of a wide range of ingredients we all know and love, and easy-to-use symbols show which bodily systems and conditions each recipe can help with. (Quadrille: £18.99) Health Magazine Spring 2016
11
Fnuenss fit
TRAMPOLINING Trampolining is a great way to work up a sweat and boost endorphin (happy hormone) levels. Why not invest in a home trampoline such as the Jump Up Deluxe Trampoline - £48.99 - from https://www.athleteshop.co.uk or alternatively check out one of the now popular trampoline parks such as Go Jump In in Slough (https:// www.gojumpin.com)?
Inspiring ways to get fit without hitting the gym this spring
CLUBERCISE
WEAR YOUR SOUND
If you like the idea of a fitness class that feels more like a night out than a workout you’ll love Clubbercise®
Never lose your motivation with Wraps new wearable headphones which allow you to listen to your favourite music whilst not compromising on the quality of sound reproduction or your own fashion style. http://www.mywraps.com
We love! The Rollerbllade Macro 100 Black and Pink women’s inline skates £199.95 www.skatehut.co.uk
INLINE SKATING Inline skating is the perfect outdoor activity for spring, helping with both toning and calorie-burning whilst being relatively low-cost (just the expense of your blades and protective clothing) and sociable. Drag a friend along for the ride and you’ll find the combination of concentration required to stay upright, and the feeling of nostalgia that com,es from this childhood favourite, is enough to turn fitness into fun! Dorney Lake is the perfect place to get started, providing a flat surface and measurable route for your skating workout. www.dorneylake.co.uk
The classes consist of fun, easyto-follow dance fitness routines using rave glow sticks and club anthems from 90’s mixed with the latest chart hits. Classes are taught in a darkened room with disco lights. Because of the high and low impact options, Clubbercise dance fitness classes are great if you’re just starting out on a fitness regime or if you’re already a fitness fanatic! http://www.clubbercise.com
SKIPPING This year, Sure is excited to help Sport Relief to get the UK moving.You’re just a hop, skip (or jump) away from joining in with the fun, and helping vulnerable people across the UK and the world’s poorest countries.Sure are donating £200,000 to Sport Relief, and want to get you joining in too with the world’s first digital Skipathon. Get started with their interactive virtual skipping rope by visiting www.sureskipathon.co.uk
‘Dorney Lake is the perfect place to try out inline skating this spring’
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Health Magazine Spring 2016
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Need some inspiration?
Why not try the following activities to help get that ‘feel good’ factor this spring? Trampolining Rope swinging Climbing Surfing Roller blading Horse riding Wake boarding Ballet Kayaking Cycling Ice skating
Play time
Discover the health benefits of some lighthearted fun this spring
Let’s play
by Hannah Pittaway
‘Play doesn’t have to be for kids and can have some great benefits to adults too’
As adults we are thrown into a world of responsibility, paying bills, raising kids, having a job and all that comes along with those things. At heart though, we all still crave those moments of adventure, exploring and good, old-fashioned play. How many of us play anymore? I always thought I did through running and cycling, but these activities also entail serious elements like training which detract from the ‘fun’ element. Earlier this summer my husband and I went away for a week to Newquay and decided to book some surf lessons, I have never surfed before and have a slight fear of open water, but I was determined to give it a go. I am so glad I did! For the first time in 20 odd years I played for hours in the water, I wasn’t bothered that I couldn’t surf, as the joy I felt for being in the water, just messing about, was amazing. I got swallowed, spun and spat out by waves over and over again but I didn’t stop smiling the whole time, I wasn’t thinking once about work or paying bills. I was just playing and having fun and I really couldn’t remember the last time I had done that. Play doesn’t have to be for kids and can have some great benefits to adults. Playing should result in joy and this is a fundamental part of leading a happy and healthy life. The feeling of joy can come from a number of things, but these days we take that feeling for granted or don’t even notice it because we struggle to switch off. I promised myself after this trip I would make time for me to play more and stop taking life too seriously, I have realised it is possible to have a balance if you just let go a little. I think the world would be a better place if we all played a little more. So think, when was the last time you played?
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Health Magazine Spring 2016
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Britons Avoiding Brekkie! Skipping breakfast can leave us feeling sluggish and even low, but according to the latest research 50% of Brits miss breakfast, double the figure reported in 2012! According to Head Nutritionist, Shona Wilkinson, from www.NutriCentre.com, “if you were to go 6 to 9 hours during the day without eating you would be feeling very hungry but if you think about it, this is what you do during the night. If you don’t have breakfast then this ‘fast’ may continue for several hours longer. Although this break from food gives your digestion a well-deserved rest, delaying food for so long may lead to overeating when you do decide to eat, and cause you to choose sugary foods instead of more balanced options to give you that instant energy hit. You may also find you play ‘catch up’ with your calories leaving you eating far more than you should late at night, when it is more likely to be stored as fat then used for energy.” For those mornings when you decide that extra ten minutes in bed is the priority, or getting ready has taken longer than expected, what can you speedily eat? Shona Wilkinson suggests “If you are too busy to make breakfast in the mornings, buy a blender that is very easy to use and clean, such as the Nutri Bullet. The great thing about this type of blender is its design. The blender’s container is removable and doubles up as the cup you drink your smoothies from. The blender’s blade is also removable which makes it super easy to clean as there are no ‘hard to reach’ bits.” For more information on the Nutri Bullet visit www.nutribullet.com
Break the fast
Healthy breakfast tips Head Chef Gary Durrant at Hunter 486 offers his top tips on how you can eat a healthier breakfast. 1. Have a quick breakfast It’s easy to skip breakfast when you are in a rush but by missing out on breakfast you can increase your calorie intake as you snack more throughout the day. Have a breakfast that you can enjoy on the go such as fresh fruit, nuts, seeds and berries with green tea. 2. Plan and Prepare Plan and prepare your breakfast to avoid eating unhealthy food. Go for easy but healthy options such as porridge, wholegrain bread or cereals or try your hand at making your own homemade granola. 3. Go for egg whites Eggs are a great source of nutrients and so easy and quick to make. Egg whites are full of protein as well as being low-fat and cholesterol-free. 4. Make a smoothie You can make healthy smoothies at home - you just need fresh fruit, yoghurt and a blender. Go for low sugar fruits, such as berries and experiment by adding greens such as spinach. You’ll be surprised how much spinach you can add without changing the taste of a smoothie! 5. Go for something different Cook a bowl of brown rice the night before and in the morning add honey, raisins, apple and milk with a sprinkle of cinnamon. Brown rice provides energy and is a great alternative to cereal. www.thearchlondon.com
Break the habit of skipping breakfast and reap the health rewards this spring
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Health Magazine Spring 2016
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a p p u C load .. . . s i h of t
An insight into the potential health benefits of your morning brew Reduced risk of osteoporotic fracture
Heart health Green tea is rich in antioxidants that may help to prevent the build up of fatty deposits in the blood vessels that can lead to high blood pressure and cardiovascular disease. Source: www.hyperjapan.co.uk
Tea’s up New research published in the American Journal of Nutrition has revealed that two cups of tea a day is associated with a 40% reduction in risk of mortality from all causes. This effect is thought to be mainly owing to the flavonoid compounds present in tea.
... We loRedveBush Tea
The Redbush Tea Company supplies only the finest products created from the unique South African herb, Aspalathus linearis. It is known in Afrikaans as rooibos, meaning literally, red bush. www/redbushtea.com www.health-magazine.co.uk
Consumption of three or more cups of black tea daily is associated with a 30% reduced risk of osteoporotic fracture according to a recent Australian study. Commenting on the study, women’s health expert, Dr Catherine Hood from the Tea Advisory Panel notes: “The study involved a total of 1188 women whose usual dietary and beverage intake and incidence of fracture due to osteoporosis was assessed.Compared with the lowest tea intake category (one or fewer cups of tea each week), consumption of three or more cups of tea each day was associated with a statistically significant 30% decrease in the risk of any osteoporotic fracture.” Dr Tim Bond from the Tea Advisory Panel adds: “With age there is tendency for more bone wearing than forming. The flavonoid polyphenols in tea are thought to maintain bone density through a number of mechanisms including a general antioxidant activity allowing cells to function optimally as well as specifically maintaining and even encouraging osteoblast (bone forming) activity.” www.teaadvisorypanel.com
Dental health A recent study published in Nutrition Bulletin has revealed that tea could be the top drink for great dental health, thanks to its fluoride content. Author of the study, Dr Carrie Ruxton from the Tea Advisory Panel, said: “Just four cups of regular black tea per day would provide all of the fluoride recommended for good dental health. Studies show that moderate amounts of fluoride help protect teeth from decay by strengthening the enamel. While we can get fluoride from toothpaste, a third of men and a quarter of women don’t brush their teeth twice a day, which is the recommended frequency. As tea is the best natural source of fluoride, switching from a sugary drink to a cup of tea would be an easy way to protect your teeth. Tea may also freshen your breath as plant compounds in tea, called flavonoids, have been found to kill bacteria in the mouth which cause unpleasant odours www.teaadvisorypanel.com
It’s in the bag
Many tea-drinkers are unaware that the standard tea bag is put through the process of bleaching to achieve its white exterior. Clipper Teas’ bags are different because their bags are unbleached. Tea bags that go through the bleaching process contain a mixture of chemicals whereas unbleached bags avoid this interference. www.clipper-teas.com
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Help at hand The latest apps transforming the way we manage our health
GPDQ GPDQ’s doctor-on-demand app allows patients to arrange an appointment with a private GP at a location of their choice. Patients benefit from speed and flexibility, with the ability to see a doctor when and where it suits them, booking and tracking their GP through their smartphone. www.gpdq.co.uk
Spoon Guru
TakeTime
Loose Ends
Babylon Therapy
Whether you follow a gluten-free, milk-free, vegan, paleo, nut-free, shellfish-free, low sugar, or organic diet, Spoon Guru caters for thousands of allergy combinations. Simply tap to create a personal food profile by setting preferences against a list of more than 20 food intolerances and lifestyle diets. Then Spoon Guru immediately searches hundreds of thousands of food sources, curating ingredients, recipes and supermarket products exactly to the preferences of the user. By analysing ingredients in detail and then matching results, Spoon Guru delivers food choices that cautious eaters can eat, rather than telling them what they can’t eat.
TakeTime offers you a modern way of meditating. With a library of seven meditation themes focusing on different aspects of mental health, the app allows you to reboot your mind – at work, at home or on the go. TakeTime is available for iPhone and iPad and can be downloaded for free in the App Store.
The brand new social networking app Loose Ends aims to improve your social life and make working out more fun. Through the app, users connect and make plans through posts called Loose Ends. As soon as you fire up the app for the first time, you will see Loose Ends that have been created by your friends. Joining these takes two taps and from there you can chat with them to fine tune the details. If you can’t see any Loose Ends that you fancy joining, you can create one of your own. To create a Loose End, simply post the time and location you are free and from there, other users can join the Loose End and together you finalise plans through the intuitive app.
Babylon Therapy ia a digital therapy service, available to all at affordable prices, which gives people access to phone or video consultations with leading therapists within days. Babylon Therapy sessions last 50 minutes, cost £49 and are available to users over 16. Records from the consultations are stored securely which users can then access at any time. Delivering therapy on a digital platform enables the service to be affordable and more approachable for patients, who will be able to talk to therapists wherever they feel most comfortable or have the most privacy, whether it’s at home, at the office, or even from abroad.
https://looseendsapp.co.uk/
www.babylonhealth.com
The Spoon Guru app is available to download free from ITunes. For further information visit: <http:// www.gousto.co.uk/> or follow @ spoonguru on Twitter.
Guru + Go Guru + Go offers advice from top experts and masterminds in the industry on everything and anything from beauty and nutritional to budgets and financials, sharing the latest news, concepts and tips via video, blogs, vlogs, audio and eBook platforms. https://www.guruandgo.com/
Dario Dario turns your smartphone into a diabetes monitor and management platform, making it really easy and affordable to manage your diabetes from your pocket. For more information and to buy, visit http://bit.ly/AdvancedTherapeutics
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Health Magazine Spring 2016
http://taketimeapps.com/
I-GP I-GP gives you instant access to GMC Registered GPs who diagnose and prescribe you with a personalised treatment plan within an hour with an online assessment. It is designed and run by UK trained family doctors with over 30 years of NHS experience between them, and provides free online assessments for over 20 minor illnesses. www.i-gp.uk
DID YOU KNOW?
•
62% of Brits have now used technology to access primary healthcare. • Ordering repeat prescriptions is currently the most popular way of using technology to access healthcare services. • More than 1 in 5 (22%) have now communicated with a GP online - e.g. via live chat, whilst 1 in 7 (17%) have already used video consultation services to speak to a GP. • 30% claim they would consult a GP via video if it meant they could have an appointment when and where they wanted. www.pushdoctor.co.uk
Googling for symptoms linked to increased GP and A&E demand A recent survey by medical helpline Dr Morton’s reports on a possible link between rising numbers of people using Google to search for symptoms online and the increasing demand on GP practices and A&E departments. Two years ago, around 50% of patients were using Google before visiting their doctor, and that searches for health information accounted for around 10 million searches per month. This figure has now increased to 16 million, and another recent survey found that 75% of patients are now using Google before visiting their GP, contributing to the rise in what one doctor calls ‘cyberchondriacs’ who visit their GPs frequently with minor symptoms. www.drmortons.co.uk www.health-magazine.co.uk
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SPRING BEAUTY The latest beauty news, top tips and products
NO SKINPING SKINCARE Crème Ancienne is a veritable beauty investment, inspired by the world’s first cream and hand-blended in a monastery to preserve its natural ingredients and rich history. Crème Ancienne contains such fragile ingredients that each must be poured in a particular sequence at a determined temperature - requirements that can only be met by hand. The product aims to provide instant, long-lasting hydration. £205 from www.fresh.com
WASH AND BRUSH UP Washing our make up brushes is one of those chores that we often put off, as a staggering 65% of us say we only wash our brushes LESS than once a month. A further 25% admit to not washing them at all. With dirty brushes one of the leading causes of breakouts, now is the perfect time to spring clean your brushes. Dr. Bronner’s organic formula whips up a fresh and deep penetrating lather to effectively remove dead skin cells, germs, dirt and even the toughest of makeup residues, leaving brushes soft, natural and squeaky clean www.drbronner.co.uk
SHEAR BEAUTY L’Occitante Comforting Oil is a 100% natural face oil enriched with shea oil (5%) to nourish and repair the skin (£29) while the Face Soothing Fluid soothes, hydrates and protects rom external aggressions (£32). www.loccitane.com
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Flexitarianism Flexitarians (aka Flexible Vegetarians) have a plantbased diet with the occasional addition of meat. Some people will have a meat-free meal once a week while others will only eat meat on rare occasions. The flexitarian diet is increasing in popularity especially with people who do not want to commit to a full vegetarian or vegan lifestyle. It allows them a flexibility that they can adapt to their lifestyle, social life or health conditions. Whether you have just decided to eat less meat or are already a committed flexitarian, you will find a lot of useful information at www.theflexitarian.co.uk
The Chickspack A ‘chick’s pack’ - the female version of six pack - is the latest body ambition for women to come off the back of the ‘strong not skinny’ trend. As defined abs are now deemed more attractive than a super slender waistline, more and more women are commiting to the crunches this spring.
health notes The latest health trends gaining momentum this season
Heartfulness
Self-diagnosis
Mindfulness is a buzzword that is everywhere. But what does it really mean and why would the world be a better place if we all lived with a little more heartfulness?
A UK health charity has expressed deep concern following new data which reveals the alarming use of online self-diagnosis.
As the mindfulness mega-trend has become more mainstream it has moved away from its roots, becoming more of a ‘technique’ and losing touch with its deeper meaning. In Asia, the idea of mindfulness was traditionally connected with another, richer concept — heartfulness. In fact, the ancient Pali word Sati, meaning mind, can also be translated as heart.
The British Dental Health Foundation believes an overreliance on websites, particularly online symptom checkers, could lead to delays in the diagnosis and treatment of life threatening diseases such as mouth cancer. Four in ten people questioned by the charity say they prefer turning to the internet to investigate their symptoms, while less than one in three (31 per cent) would see their doctor or dentist first.
Yet the modern understanding of mindfulness has come to be quite self-focused, losing touch with its ancient origins. In Heartfulness, Dr Stephen McKenzie, a leading mindfulness author and teacher, pushes through the boundaries so often imposed by a misinterpreted idea of mindfulness and explores the meaning of heartfulness to help you live a fuller, more rewarding life.
Dr Nigel Carter OBE, Chief Executive of the British Dental Health Foundation, said: “The internet can undoubtedly be a fantastic source for information but it would be highly ill-advised to place too much reliance on what we read online. Incorrect advice, biased agendas, invalid sources and our own mis-interpretation regarding what we read and search for could lead to potentially dangerous results.
With anecdotes, things to do and think about and lots to gently read and enjoy, this is a warm book that seeks to bring the reader home to a happy state.
In the study, which aimed to analyse the UK’s knowledge and attitudes towards mouth cancer, the charity found that while the internet was the most used source for diagnosis, it was also the least trusted.
www.amazon.co.uk
Less than one in four of us indicated that we always trust what we read on the internet while the survey found that health professionals such as doctors and dentists came on top of those who we trust (30 per cent.) Dr Carter added: “While the internet is a great source of information nothing can beat the tried and tested way of seeing a professional when it comes to our health”
Healthonism Health-conscious millennials are offsetting alcohol with antioxidants and healthy mixers, mashing up exercise with hedonism, and flocking to a growing number of exercisedrinking events. Earlier this year, London’s House of Voga, which combines yoga with the expressive vogueing dance style of the 80s, co-hosted a party with Mayfair nightclub Bonbonniere.Voga Bonbonniere began with a one-hour voga class before proceeding to drinks and dancing into the early hours. Fitness club Equinox’s London Kensington location hosts quarterly After Dark events for members and their guests, who are treated to a range of different yoga classes, guest instructors, DJ sets and cocktails courtesy of Mahiki. The trend is also expressed in new beverage products, with nutritious cold-pressed juices becoming a popular vehicle for healthier cocktails. www.cleandrinking.com
Camel’s milk At first, it was soya milk. Then we were adding almond milk to our coffees. This year, Starbucks coffee shops introduced the coconut latte.What’s next then? Camel milk. ‘Camel’s milk is not only much easier to digest than cow’s milk but it’s also low in fat and in calories. It is also packed with the essential vitamins and minerals such as iron, Vitamins B, D and C, calcium, protein and zinc.’ explains Shona Wilkinson, Head Nutritionist at www. nutricentre.com. It lacks the protein beta-casein and other common allergens found in cow’s milk so it is also suitable for those, who are lactose intolerant.
www.mouthcancer.org www.health-magazine.co.uk
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t e e Swsuccess
Cassandra Barns, Nutritionist at NutriCentre, gives her advice on how to tackle a sweet tooth.
Sugar is proven to be
one of the biggest health
antagonists in our modern diets, but giving up the
white stuff can be easier
said than done. Here’s how to up your chances of a sugar-free spring...
SUGAR STATS 3 out of 5 Brits can’t identify the sugar on an ingredients label, but women are more likely to identify sugar than men. (http://uk.atkins.com)
13 percent of the population don’t believe sugar, processed foods, or saturated fats are bad for them. (Opinon Matters)
Speaking out against sugar Nutritional Therapist Angelique Pagagos speaks on how drastically our diets have changed singe the Palaeolithic era, resulting in the consumption of nearly ten to twenty times the amount of sugar we’re meant to ingest. This increased amount of sugar leads to the activation of opiate receptors, resulting in those mid-day sugar cravings. While it hurts to hear that your chocolate bar addiction may be linked to increased anxiety and obesity, she also uses her degree from the Institute for Optimum Nutrition to offer help to those who are addicted to sugar. Pagagos offers suggestions such as planning out your meals in advance, focusing on whole foods that are high in protein & healthy fat as well as learning the various terms for hidden sugar in foods. Check out her short video on eating sugar and being healthy. http://goo.gl/pA28uj <https://t.co/2rgaQol07I>
Portion Control “Aim for foods that have a low glycaemic load, as their impact on blood sugar level is minimal and you’ll be less likely to experience blood glucose highs and lows that will have you reaching for treats. Make sure each meal includes protein, non-starchy vegetables and unrefined carbohydrates. Limit sweet tasting veg and opt for green veg like broccoli and spinach, ideally making up half your plate. Good protein (lean turkey, eggs, fish, beans) are digested slowly and make you feel fuller for longer.’’ Cassandra suggests. Quit sugar, not snacks “A healthy snack between meals can help while you’re giving up sugar, as it stops your sugar levels dropping too low, which can cause sweet cravings”. Two oatcakes topped with a tablespoon of humus or guacamole will help you to avoid irrational eating behaviour. “Avoid bananas and opt for berries asthey are naturally low in sugar.’’ Cassandra warns. Look after your gut Cassandra explains ‘’Overgrowth of unhelpful yeasts in the gut, such as candida, can intensify sugar cravings. Ironically, eating sugar makes the candida overgrowth worse, so we become stuck in the vicious circle. To help solve this, try taking a high-strength, good quality probiotic supplement such as ProVen’s ‘Adult Probiotic 25 Billion’ £12.95 from www.provenprobiotics. co.uk, loaded with friendly bacteria.’ Go easy on the tea and coffee Caffeine is a stimulant that causes our body’s stress hormones such as cortisol and adrenaline to be released, which in turn cause a cycle of energy dips and peaks, and make you more likely to crave sugar later on. Decaffeinated coffee and tea contains other stimulants, so try better options such as naturally caffeine free rooibos tea or grain based coffee alternatives.
Sweet alternatives Coppa della Maga Ice Cream Coppa della Maga is a sugar-free ice cream that is both healthy and delicious. Made with 100% natural products and sweetened with stevia with no added sugar, Coppa della Maga is both a guiltfree indulgence and a healthy snack. There are a variety of flavours to choose from, from Classic Vanilla and Strawberry to Yoghurt & Rose Petals and Grapefruit & Bergamot – and each one is free from soy, gluten, eggs, GMOs and hydrogenated fats. The products are available to purchase in either 125ml or 500ml tubs through the website www.coppadellamaga.co.uk. Next day delivery is available within the UK Tuesday-Friday if you order before 3pm,
Coconut Jam Coconut Merchant’s Coconut Jam is smooth and caramel sweet, and made from only 100% coconuts, with absolutely nothing added. It makes a delicious spread to be used on breads in place of standar jam or marmalade. www.coconut-merchant.com
Treat yourself Give in a little. Cassandra suggests “Three squares of good quality dark chocolate (minimum 70% cocoa): this amount will only contain a relatively small amount of sugar, and there is also evidence that dark chocolate has health benefits”. Eat a bit of what you’re craving and try to stick to a 150-calorie threshold. www.nutricentre.co.uk
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the
change Menopause can have a significant effect on the skin, causing dryness and increasing the signs of ageing. But is there a solution to this common problem faced by women experiencing ‘the change’?
BEAUTY
Facing
‘Approximately two million women in the UK are going through the menopause each year and this is the time during which skin needs the most help’
Women experiencing the menopause will probably recognise some of the uncomfortable symptoms that develop, including dry, itchy and less supple skin, caused by the accelerated ageing process and drop in collagen production during this period. Stratum C™ is the UK’s first skincare range created specifically for menopausal women. Groundbreaking research at the University of Reading lies behind Stratum C™’s Protect Cream. Its ingredients include a special combination of peptides – chains of amino acids that are the building blocks of proteins in the skin, including Matrixyl®, a wrinkle-reducing pentapeptide. Stratum C™ contains several times the amount of Matrixyl® than conventional high street creams, adhering to the optimum amount identified by latest research. This combination causes the body’s cells to nearly double their rate of collagen production. Stratum C™ also contains hyaluronic acid for intensive hydration and moisturising, and an effective muscle-tightening ingredient. Approximately two million women in the UK are going through the menopause each year and this is the time during which skin needs the most help. For an average of five years the skin experiences temporary changes, and Stratum C™ is specifically tailored for this. Stratum C™ is seeing high levels of satisfied, returning customers, keen to use the product range and give their skin the most targeted assistance through this stage of life. Stratum C™ aims to deliver a solution that helps protect skin from the ravages of the menopause. Our products are fragrance free, contain no animal derivatives and are not tested on animals. www.stratumc.com
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Health Magazine Spring 2016
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Milk matters
Lonely hearts
Milk and dairy foods may play a neutral or protective role in cardiometabolic health despite being a source of saturated fat. There are often misconceptions around milk and dairy intakes, but studies suggest that the complex matrix of nutrients found in milk and dairy foods may convey unique food structural properties that influence digestion, absorption, metabolism and health. (Source: www.milk.co.uk)
Many people express feelings of loneliness, but little do we realise the impact this can have on our physical health. According to Dr Cliff Bucknall, Consultant Cardiologist at London Bridge Hospital, “Loneliness is often associated with reduced physical activity, altered sleep patterns, depression, increased blood pressure and can alter the ability to perform mental and cognitive function.” And this emotional state can strike even when surrounded by loved ones, “Loneliness is generally used as a descriptive feeling of isolation, not belonging or lacking companionship. In many ways it presents an imbalance between expectation and reality with regards to social relationships. Indeed a person can feel lonely even though they are living with family members or a spouse/partner.” “The risk of loneliness can be compared to those posed by high cholesterol and high blood pressure. It is of course difficult to separate out given the individual risk factors as people who are socially isolated tend to drink more heavily, smoke and take less exercise. Furthermore lonely people tend to have higher levels of the stress hormone, cortisol.” Comparatively, having a partner or spouse can be good for your health, as Dr Bucknall adds: “A study conducted between 2003-2008 found that smoking was highest amongst divorced people and widowed people have the highest rates of high blood pressure, diabetes and inadequate exercise. Obesity was also common in these individuals.” www.londonbridgehospital.london/
Your health and the NHS
The
heart of the
matter
A guide to protecting your cardiovascular health & wellbeing 22
Health Magazine Spring 2016
Independent Age, the older people’s charity, has launched a new free Wise Guide entitled “Your health and the NHS”, which provides advice to all patients about how to get the NHS care they need as they grow older. It’s packed full of helpful tips, contact numbers and valuable insights to help patients find their way around the NHS and know what they’re entitled to and who to ask.The guide covers topics such as GP appointments, pharmacy care, A&E and hospital visits. Anyone in the UK can order a free copy of “Your health and the NHS” or any of the other Independent Age Wise Guides by calling Freephone 0800 319 6789 or ordering online at www.independentage. org . The Wise Guides are also all available to download for free via the Independent Age website. www.health-magazine.co.uk
Erectile dysfunction: A sign of heart disease? The same process that creates heart disease may also cause erectile dysfunction, only earlier.. Erectile dysfunction — the inability to get and keep an erection firm enough for sex — can be an early warning sign of current or future heart problems. Likewise, if you have heart disease, getting the right treatment might help with erectile dysfunction. Understand the connection and what you can do about it. How are erectile dysfunction and heart problems linked? Experts now believe that erectile dysfunction preceding heart problems is more often due to the dysfunction of the inner lining of the blood vessels (endothelium) and smooth muscle. Endothelial dysfunction causes inadequate blood supply to the heart and impaired blood flow to the penis, and aids in the development of atherosclerosis.
Erectile dysfunction can be an early warning sign of current or future heart problems
How strong is the connection? Erectile dysfunction does not always indicate an underlying heart problem. However, research suggests that men with erectile dysfunction who have no obvious cause, such as trauma, and who have no symptoms of heart problems should be screened for heart disease before starting any treatment. What are the treatment options? If your doctor thinks you might be at risk of heart disease, consider making lifestyle changes. Increase your physical activity, maintain a healthy weight, stop smoking and drink alcohol only in moderation — or not at all. However, further tests or treatment might be needed if you have more-serious signs and symptoms of heart disease, requiring a referral to your local Urology Department. If you have both erectile dysfunction and heart disease, talk to your doctor about treatment options. If you take certain heart medications, especially nitrates, it is not safe to use many of the medications used to treat erectile dysfunction. Vacuum erection devices, such as the SOMAerect range from www.iMEDicare.co.uk are a safe, natural (drug-free) way to treat erectile dysfunction, available on NHS prescription for men with a schedule II condition (diabetes / prostate cancer etc).
DID YOU KNOW?
#NEEDTOKNOW Familial Hypercholesterolaemia (FH)
•
Heart UK’s latest campaign Heart of the Family - is intended to increase awareness of Familial Hypercholesterolaemia (FH), a treatable, genetic condition characterised by abnormally high cholesterol levels from birth, which affects approximately 1 in 500 people in the UK. To hear GP, Dr Sarah Jarvis, and patients, talk about inherited genetic high cholesterol, please visit this link: https://heartuk.org.uk/ fh-familial-hypercholesterolemia/ heartofthefamily#sthash.EeVaksYi. dpuf
•
•
•
Over 9 million (14.10%) Brits don’t know whether they have normal, high or low blood pressure More than 8 million (12.50%) 25-34 year olds have never had their blood pressure checked. A fifth (19.40%) of Brits think that high blood pressure is something that only overweight people get A quarter (25%) of men think that high blood pressure is something that only stressed people get
Statistics courtesy of www.kinetikwellbeing.com
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Health Magazine Spring 2016
23
running In the
With the London Marathon on the horizon, now is the perfect time to find your running feet...
MYMARATHON
According to new statistics revealed by the British Heart Foundation, almost half of women (48%) have confessed to being so unfit they would get out of breath running for the bus. The research behind the BHF’s brand new fundraising challenge MyMarathon also found that almost one in three women (29%) compared to 13% of men said they have never ran further than a mile before. Of those who have, almost a quarter (24%) of women said the last time they did was over 10 years ago. The MyMarathon campaign launching this May challenges the nation to put their best foot forward and run a marathon over a month to help raise money for life saving research. With MyMarathon you can complete the 26.2-mile challenge in your own time, whether it’s over 4 hours, 4 days or 4 weeks - you decide the place and you decide the pace. It’s a great way to get active and join the fight against heart disease. Sign up online for free to MyMarathon by visiting www.bhf. org.uk/mymarathon <http://www.bhf.org.uk/mymarathon>
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Health Magazine Spring 2016
Runner’s retreat Mindfulness travel specialist Retreats (http://www.retreats.pro) have introduced a break that allows runners to ‘get into the right head space’ by combining marathon training with motion meditation, mindfulness and Tibetan yoga. Taking place in Morocco in March (23-30) the new week-long break is led by mindfulness guru and experienced runner, Brian Hilliard and is priced from €1,400pp (around £1,075pp). Departures later in the year in both Morocco and Greece will also offer this opportunity.
BE:INSPIRED
Be:Fit London is the UK’s only health and fitness festival designed specifically for women. Empowering ladies and providing them with the long term tools they need to increase their confidence and happiness, the festival removes the intimidation and competition from the health and fitness world, and brings back the fun! Back for 2016, Be:Fit London will be taking over the Business Design Centre, Islington from 29 April - 1 May 2016 with 3 jam packed days of fitness classes from London’s top studios, cooking sessions with your favourite chefs and nutritionists, inspirational talks from the stars, free health & nutrition checks, loads of food and drink and a shopping village filled with over 100 incredible health, fitness and nutrition brands. Tickets are available now at www.befitlondon.com and are £25 for a day pass, or £55 for a 3 day weekend ticket, including all classes and sessions.
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Chateau Lou Casteou Chateau Lou Casteou’s new luxury fitness retreat Body Tonic in the South of France, is designed for those looking to have fun, feel good and get fit. The stunning chateau in the Cote d’Azur’s Esterel Mountains, provides an ideal setting for the five-day break. Body Tonic’s programme delivers a balance of energetic workouts, nutritious food and relaxation. Designed to accommodate all ages and fitness levels, activities are led by a team of skilled personal trainers, keen to help improve fitness, boost confidence and build strength. Fitness sessions are challenging, satisfying and enjoyable – a variety of intense stretching, challenging cardio classes, swimming, yoga, Kick-boxing, TRX training, watersports and mountain treks. All food served is nutritionally balanced and low in carbohydrate. Chef Jonathan Levy’s mouthwatering gourmet meals are designed to fuel Body Tonic’s intense exercise programme and promote general well-being. Chateau Lou Casteou also
“I just runs regular five-day tennis had to "put pen to academies, with professional paper" to thank you, once again, coaches, daily sessions and for the wonderful time I had at Lou weekly tournaments. For Casteou. I've been back less than 24 hours more information about Body Tonic, tennis and already I'm missing the company, the energy, retreats or hiring Lou the sun, the blue sky, the laughter, the beautiful view Casteou for corporate from my balcony, the delicious food and the wonderful or private events, atmosphere created by such interesting, vibrant please contact Morag people.” McLaren at Morag@ Ruth Ashworth, Body Tonic Guest loucasteou.com.
Spring
‘treats Two of the best retreats to help transform your health this spring Vital Detox Retreats
If you had a magic wand and could make 2016 different, what would you wish for? Besides winning the lottery and living in the south of France, what would really make you happy? For many, having more energy and better health would be a majoir starting point. Vital Detox specialise in enabling people like you to attain such personal life goals. Their retreats centre around a one week juice fast which allows your body to let go of toxins, thereby helping you to lose weight, look and feel better, and improve any physical symptoms you might be suffering from.Their packages include two, one-to-one sessions with two of their amazing team of expert therapists. This will give you the opportunity to let go of any emotional issues that are holding you back and formulate a plan for moving forward to create the life you’ve always wanted.There are also eight workshops during the week and walks, massage, spa facilities, fun, new friends and masses of high grade TLC are always on hand. Visit www.vitaldetox.com for more details.
CHATEAU LOU CASTEOU BODY TONIC LUXURY FITNESS RETREAT
Vital Detox will provide individually tailored retreats to make sure that you reach whatever health or happiness goal you bring with you
Lose weight and improve your fitness levels. Events will run throughout Spring 2016. Set in the beautiful French Cote d’Azur, close to the sea, this luxurious fitness retreat provides the perfect balance of energetic training classes, outdoor activities, delicious healthy, gourmet meals and pampered luxury to help guests improve their fitness level or kick start a fitness regime. Five days luxury accommodation in the chateau in en-suite bedrooms with sea or mountain views. All meals, drinks and wines include. Prices from £1,600 pp or £1,400 pp for two guests sharing a bedroom. Please contact Morag@LouCasteou.com to make a reservation and with questions. www.loucasteou.com www.health-magazine.co.uk
Phone Anna on 01373 467668, email anna@ vitaldetox.com or go to www.VitalDetox.com for more information Health Magazine Spring 2016
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IN PRAISE OF...
Having fun By Chrissy Hayes
Spring is finally here and people are outside having fun. Now is the time to leave the sofa and feel the soft wind in your hair. Instead of pounding the tiresome old treadmill at the gym, stroll through the lovely Spring meadows and blink at the sun. Feel like Bambi! Getting fit should not be work and if we are in the gym surely we are working in not out. So why do we use the term workout to explain the time we spend in the gym? Workouts are a thing of the past. Why not have fun getting fit? Find your inner child and remember what going outside used to mean. Run about for no reason other than it feels good. Try using headphones and singing along to music. Or better yet, listen to a comedy show and laugh your way through your run. Your run can be a brisk walk instead. (You are not actually still a child so look out for these knees!) Walking is just as good for you and fun too. Borrow a dog and let him lead the way. Dogs know how to do fun. Throw the ball, and again, and again. The dog will not get bored and neither will you. But your upper body strength will improve in leaps and bounds along with your legs. Meet other dogs and make new friends. (Warning: Borrowing a dog could lead to you acquiring a rescue dog and spending even more time playing fetch!) Find that Frisbee lurking in the under-stairs cupboard. Or boomerang. Find a wide open space and imagine you are in the Australian bush. Or set up that long-forgotten game of petanque in the back garden. Get some friends over and speak awful French while you play. Or join the local tennis club. Most clubs are glad of new members. Play tennis with abandon. Hit the ball as hard as you can. (Be careful of other people!) Does that feel good? Hit it again. During a lovely warm day take a book for a long walk, preferably by someone funny like Alexander McCall Smith. Walk for a while then sit in a field, park, or by a river and read. And laugh. Now you remember, being fit used to be easy. Well it still is. Enjoy!
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Health Magazine Spring 2016
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Health Magazine Spring 2016
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Health Magazine Spring 2016
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