S PA M A G A Z I N E
Senior Wellbeing H E A LT H • F I T N E S S • L I V I N G W E L L • N U T R I T I O N • R E L A X AT I O N
Try Chair Yoga
Keep Hydrated in Style
THE FLEXIBLE PL A N T -B A S E D D I E T
W I TH LU C I E P HYS I OTH E R A P I S T, B U PA
REFRESHING FROZEN M O CK TA I L R E CI P E S
Thank You Richmond Villages would like to thank you, the local community, for your continued support and kindness. We hope you are keeping well. Please stay safe and letâ&#x20AC;&#x2122;s stay connected.
contents ISSUE 2 | SUMMER 2020
06 | LIVING WELL
Perfect Your Skincare Routine Be Kind To Yourself - Top 10 Tips
14 | FITNESS
10 Morning Stretches
Flexitarianism & Recipe
08 | NUTRITION
1 6 | H E A LT H
Health Benefits of Nature
10 | FITNESS
18 | NUTRITION
Keep Cool & Hydrated in Style
How Creativity & Hobbies
1 2 | H E A LT H
Can Benefit Your Health
perfect your skincare routine H O W T O A C H I E V E N AT U R A L LY G LO W I N G S K I N
We all desire to have beautiful glowing skin, but lack of sleep and time in the day, stress, and even the food and drink you consume can affect your radiance. Perfect your skin care routine using these top tips from our therapists at the Wellness Spa on how to achieve a naturally glowing complexion.
The very first step is to cleanse and wash away any dirt, sweat, makeup and pollution that has built up on your skin throughout the day. For an instant fresh, clean and brightening boost to your skin try I N T H E B E G I N N I N G . This deep pore and exfoliating cleansing balm is formulated to thoroughly cleanse whilst gently exfoliating the skin. Massage your skin with small amounts in circular upwards motions. Remove with a damp muslin cloth or flannel and finish with a splash of cold water. 4
Applying toner helps to refresh and rejuvenate the skin. Do not skip this step as it completes the cleansing process and removes excess dirt, oil and cleansers, whilst bringing your skin back to its neutral PH level. We recommend using T O N I N G E S S E N C E which uses a Mediterranean blend of ingredients to refine, tone and hydrate your skin. It also smells gorgeous and will transport you to those sunnier climates. Apply using a cotton pad and gently wipe over your face and neck.
Hydration is key to relieve dullness and reduce the appearance of wrinkles. So, no matter what type of skin you have it’s important to moisturise day and night to replenish hydration. Try D O U B L E C R E A M , a rich, creamy and intensely moisturising product that is comfortable to wear and will leave you with super soft feeling skin. Pure indulgence in a jar!
V I TA M I N C
S U N K I S S E D G LO W
Well known for luminosity, this antioxidant will protect your skin from inflammation and free radicals throughout the day, whilst brightening your complexion. Vitamin C also helps with the production of collagen and increases cell turnover.
For an instant glow, apply LO V E LY D AY bronzing gel. This can be used on the face and body to give an instant sunkissed glow.
T H E C O N T O U R I S T is a 20 minute sheet mask infused with Vitamin C, not to mention other nutritious ingredients to leave your skin firm, tight, smooth and radiant. SPF
Whether you’re spending time indoors by a window or outdoors, it’s a good idea to wear SPF. L I F E D E F E N C E S P F 3 0 can be applied over the top of your moisturiser or used as your moisturiser for the day.
Eat Antioxidant Rich Food
What you eat will help determine whether you have gorgeous glowing skin or not. Grapes, berries and nuts like pecans and walnuts, are rich in antioxidants that have been linked to combating free radicals which help to protect skin cells against UV damage like hyperpigmentation. Drinking plenty of water will also help you achieve a radiant complexion. Products listed are available from your nearest Wellness Spa or visit www.templespa.com
These are essentially shots of extremely concentrated nutrients, hydrators and antioxidants that will really amplify your skin health. Try B E S T R O N G which is packed full of ingredients known to settle and soothe. A little goes a long way with this product and it will leave your skin glowing with vitality.
Tips & Tricks When applying moisturisers and serums, apply the thinner products first so it’s easier for them to reach your skin.
1 . TA L K K I N D LY T O YO U R S E L F
be kind to yourself
Think about how you speak to the people you love and care about, and then turn that voice on yourself. Be conscious about your inner voice – let it be a friend to you or one that is kind to you, rather than one that is harsh or belittles you. This can help you pick yourself up if things go wrong and help you cope better.
10 TO P T I P S F R O M D R N AV E E N P U R I , GP & LEAD MEDICAL A P P R A I S E R AT B U PA U K
2 . P R A C T I C E G R AT I T U D E
Research shows that kindness to ourselves:
We often find that people who practice gratitude and notice the things they are thankful for are happier and have a greater sense of wellbeing. You might want to try and think of a few things in the morning or before you go to bed. You could tell someone in your household or write them down. Actively focus on the positives of your day. Reframing situations and looking for the positives can help strengthen your resilience.
• Strengthens our sense of self – our identity
3. PERFORM AC TS OF KINDNESS TO OTHERS
Why Kindness Matters
• Boosts our self esteem • Helps with our confidence • Improves our sense of optimism • Helps us cope better with stress • Improves resilience – our ability to bounce back after a setback 6
Be kind to others. Small gestures have a big impact – whether it’s smiling at someone or letting someone go in front of you in a queue, for example. Doing good for others boosts your own wellbeing and at the same time helps brighten someone else’s day.
4 . R E F L E C T D A I LY
Make time every day to give yourself some space to reflect on what’s going on for you and how you are feeling. A few minutes to sit and think or write in a journal can help you process your thoughts and feelings and cope better. 5. SELF-CARE
Keeping healthy routines and rituals are an important way to look after yourself. These might be things like having breakfast, carving out some time for yourself in the day, planning what you eat and performing exercise, and doing some things you enjoy. 6 . B E R E S P O N S I B L E F O R YO U R S E L F
If a stressful or busy day tempts you to treat yourself (with alcohol or junk food for example) – think about whether this is a healthy move to make or not. A treat now and then is fine but recognise not to use it as a crutch, as it can sabotage all the efforts you’ve made to look after yourself. Self-compassion comes with self-respect, not self-sabotage.
This can help reduce thinking too far ahead (and worrying about things that haven’t happened yet), or thinking about the past (and dwelling on things you cannot change). You can mindfully do almost anything – eat a meal, brush your teeth, or choosing to go for a walk mindfully. 9. SPEND TIME IN OR A R O U N D N AT U R E
Being around elements of the natural world can be calming and improve your sense of wellbeing. Consider how you can make time to be with elements of the outdoors and natural world. This could be greenery such as your garden, a walk in the park, and green spaces around you. It could also be water, such as a stroll by a canal, lake, or river, or better still a beach or parts of the coast if these are nearby.
7 . I N V E S T I N YO U R I N T E R E S T S
Do things that really align with your interests and passions. If you have a creative streak, make time for a creative outlet or if you like being outdoors or doing sport – make time for these too. These are the things that can often get pushed off your priority list, but it’s important that you don’t compromise them. 8. PRAC TICE MINDFULNESS
Mindfulness is a way of thinking – focusing on the here and now. It encourages you to pay attention to the present moment.
10. THINK OF THE OPPORTUNITIES
We’re currently in the middle of a global pandemic, which is understandably a cause of worry and stress. It may help to counter these feelings if you can consider this a unique time of opportunity too. We can reframe our perception of this time as a chance to pause, reflect and reset. Think about the things you didn’t enjoy in your life before, and what you may want to keep or change going forward. 7
T H E R I S E O F ‘ C A S UA L V E G E TA R I A N I S M ’
flexible & vegetarian
= F L E X I TA R I A N
Plant-based diets are becoming increasingly popular, but what if you don’t want to cut out animal products completely? Introducing ‘Flexitarianism’ a healthy eating lifestyle that encourages you to embrace a more plant-based diet yet still have the flexibility to enjoy meat, fish and other animal products. It’s about adding new foods to your diet as opposed to excluding any, which can be extremely beneficial to your health. Studies have shown that adopting a more plant-based diet, with a wide range of fruit, vegetables and wholegrains, is linked to a lower risk of disease including Type 2 diabetes, cardiovascular disease and obesity. Cutting down on the amount of meat you eat can also help to reduce your carbon footprint, as animal-based foods are more harmful for the environment than plant-based foods. So, whether you’re looking to make a few small swaps to a more plant-based diet or just want some inspiration, this recipe will provide plenty of health benefits without compromising on flavour! 8
coconut curry PLANT-BASED RECIPE - SERVES 4
As this recipe has plenty of vegetables it’s a great source of vitamins, minerals and fibre, which can help you to maintain a healthy digestive system.
• 1 red onion
• 3 garlic cloves
Heat pan over a medium heat with olive oil. Add diced onions, garlic and chilli and fry until soft. Then add in curry powder and fry for a further two minutes.
• 1 red chilli • 1 sweet red pepper • 1 yellow pepper • 1 butternut squash • Handful of spinach
Add chopped vegetables to the pan and
Add in the coconut milk, chopped tomatoes and dry
• 200g mushrooms
fry them until they start to soften. lentils with a dash of hot water. Allow to simmer for 45 minutes, adding more water if necessary, until the
• 100g lentils
sauce becomes thick or as desired. Add spinach as
• 1 can coconut milk
you’re cooking the rice (according to pack instructions).
• 1 can chopped tomatoes • 1 tbsp curry powder
Serve alongside rice of your choice.
• Rice of your choice
NE TH BE HEAL
e are a is recip h t d in s il t fibre an The len urce of o s ur t o a y -f s w ward great lo ount to c of h s ic n h ,w portio protein 5 a day d e d n e recomm d veg. fruit an r for you portant im y of t is ie r re Fib d a va n a h f lt a e he range o digestiv u get a o y s s k re loc ensu ilding b protein (the bu s . id t c a ie d our amino ein) in y t ro p r fo 9
chair yoga A GENTLE WORKOUT YO U C A N D O AT H O M E
A fantastic way to fit exercise into your day – and one that you can even do while sat at your computer – is chair yoga. Why not take five minutes to give it a go?
Part 1: Standing next to your chair For this next part, you’ll need to stand by the side of your chair. Move any obstacles out of the way and adjust the position of your chair if you need to. 1. Draw your foot up along the inside of your calf and then open and close your leg. Make sure that you’re rotating your leg from your hip joint and not twisting your 10
whole body. Use the chair for support if you need to. Repeat on the other side. 2. Stand so that your fingertips are just in reach of your chair. Squat planting the pressure through your heels and pushing back up through your glutes.
1. TREE POSE
2 . S Q UAT S
3. Using the back of your chair for support, lean forward and stretch out your back. As you stretch, gently transfer the weight through your left arm and then through your right to get a deeper stretch. Drop down to the floor and then slowly roll up through your spine.
3 . F O R WA R D S T R E T C H
Part 2: Sitting in your chair To start, sit in your chair with your feet hip-width apart and your knees in line with your hips. Place your hands on your knees and practice some deepbreathing. This will help to activate your abdominal (tummy) muscles. 1. Place your hands on either side of your head and then twist your upper body to face the side, but only go as far as feels comfortable. Hold for a few moments and then twist to face the other side. 2. Contract inwards from your tummy letting your chin drop down towards your chest. Hold and then sit up tall – eye line lifted and back slightly arched. 3. Move your feet apart, opening your legs as wide as possible. Slowly fold down through your spine until your head is suspended between your legs. As you’re doing this bring your arms into position. Then swing gently from one side to the other feeling the stretch in your lower back.
When you’re done, come back to the centre, roll up and relax your arms. 4. Slide your hand down the inside of your calf, lean to one side and bring your other arm up and over your head. Gently ease into the stretch and then come back to the centre and repeat on the other side. 5. Now circle your arms lifting them forward, up and round. You may want to start with smaller circles. 6. Bring your feet back together, lift one foot up, and place it over the other thigh, rest it there and feel the stretch in your glutes (bottom muscles). If you want to, lean forward to deepen the stretch. Repeat on the other side. By Lucie O’Shaughnessy Physiotherapist at Bupa UK
1 . T H O R AT I C R O TAT I O N S
2 . C AT & C O W
3. RAG DOLL
4. SIDE FLEXES
5. CIRCULAR ARMS
Good To Know
Our Personal Trainers at the Wellness Spa are always on hand to offer advice and support with your fitness needs and goals.
6. PIGEON POSE
how creativity and hobbies can benefit your health When we think of the things that are beneficial to our wellbeing how many of us automatically think of exercise and diet, before considering any creative hobbies? But it turns out that children are not the only ones who need a creative outlet to explore their imagination. A report from the National Alliance for Arts, Health and Wellbeing (APPG) suggests that having a creative hobby can actually benefit our mental and emotional health. It follows two years of research, which found that the arts can help to keep us well, aid recovery and support people to live longer and healthier lives and it doesn’t matter how old we are.
Health Benefits Of Creativity
So whether it’s drawing, singing, playing music, writing, baking, dancing or gardening, having a creative outlet can work wonders for your mind. Here are some of the ways that different types of creative activities can benefit you, and what the latest research says.
Let’s start with flow – the state that you get into when you’re completely absorbed in something. This can help to increase your positive emotions and reduce anxiety. But it’s not just being in the flow that can boost your wellbeing. Repetitive activities like drawing, knitting and painting can help to flood your brain with dopamine, the feel-good chemical that helps to motivate us. Marieke Syed, Founder of SNACKZILLA, agrees. 12
“Running a small business means being on a rollercoaster ride of constant highs and lows, which can leave me feeling overwhelmed at times. For me, getting stuck in to some creative activities like cooking or painting acts as a form of meditation. The concentration needed to accomplish these activities gives me a state of flow which I love. Time stops still and a wonderful sense of calmness envelops me.”
writing can enable people to express or manage their emotions in a positive and productive way. This can include helping them to express their goals, or experiences that may be too difficult to put into words, such as a diagnosis of cancer.
Increases Brain Function
Creative activities can also really help people deal with different kinds of trauma and negative feelings, by having a calming effect on the brain and body.
And if music is your creative outlet there’s even more good news. Research shows that people who like to get creative by playing an instrument have better connectivity between the left and right part of their brain. This can help to improve your cognitive function (the way your brain works).
For example, studies have found that activities such as painting, drawing or
For Bupa employee, Graham, playing a musical instrument also provides
Improves Mood & Mental Health
mindful relaxation. “I really enjoy playing the acoustic guitar. There’s something very relaxing and mindful about sitting down, playing different chords and finger-picking patterns and seeing where it takes me.” “I also love the feeling of the steel strings as I strum them and experimenting with the different sounds that I can create. Sometimes I’ll start forming ideas for a song, and a few words of lyrics will come into my head that might fit over the top. I could happily sit there for hours doing this, if I had the time,” he adds. And there’s evidence to suggest that music that’s used as a form of therapy for people with dementia can help to reduce agitation and the need for medication.
But, if you’re more keen on writing than music, try writing things down using the old-fashioned method of a pen and paper. This can help to boost your memory and learning.
Fun Ways To Get Creative
So, now that we know that creativity is good for our health, how do we make the time do it? According to father of three, Greg, who regularly juggles his creative pursuits with work and family life, it is possible to incorporate creativity into our busy lives. He explains the approach he has taken to ensure that his creative instincts don’t take a back seat. “Over the last few years I’ve either accidentally or deliberately done several creative projects, usually structured over the course of a year. This means that there’s a definite endpoint, which is nice and gives me a chance to then do new creative things.” Greg’s approach to creative projects involves doing them in 15 - 30 minute bursts, or whenever he feels able. This has allowed him to build up something big out of little chunks. 14
“You can be creative in just an afternoon, but if you want to have something more substantial having a structure with a weekly, monthly or yearly goal might be helpful. It can become a nice habit and excuse for personal time, and by the end you can be very proud of yourself,” he adds. Still stuck for ideas and need a creative nudge? Here are some of the different ways you can engage in a creative activity and boost your wellbeing. C O LO U R P E N C I L D R AW I N G
Do a small coloured pencil drawing every day for a year and see how your observation and drawing skills start to improve. By the end of the year you will be a lot better and will have this amazing collection as a very tangible result C O LO U R
BLACK AND WHITE PHOTOGR APHY
Move on from taking a colour photo every day to exploring what it would be like without the full colour spectrum. This approach gets you to think differently and to learn more about how a camera works. WRITE 12 SHOR T STORIES
Many of us may not have written an imaginative story since being at primary school. A short story can be just a couple of pages long and start with a simple question you have. Finishing a story can also be very fulfilling. WRITE A BOOK
If you have an idea for a book just jot it down and see where it takes you. Writing can help develop research and analytical skills, interest in other languages, and is creative too.
MAKE A MAP
Taking a photo is very easy and most of us carry a smartphone with us. This also encourages you to pay fresh attention to what is around you visually, which we normally have no reason to notice.
If you’re fascinated by maps try making a map of your own. It’s a good creative project that can be broken down into bite-size chunks. You can use watercolour pencils to give you control over the detail.
There are also lots of creative considerations to take on board – what style, what content, what colour scheme, what style of lettering? BOOK BINDING
If you’re a fan of following clear instructions this could be a great project for you. You can pick it up, do the next steps and put it down when you run out of time and carry on the next time where you left off. It’s also very relaxing and gives you an appreciation for books, and the processes involved in making them. “It’s really important to bear in mind that the end outcome of the creativity is not important. It’s about the freedom of being creative and enjoying the process,” adds Caroline Harper, Bupa’s specialist mental health nurse advisor. “This can be something that lots of people struggle with, as we’re often taught to strive for perfection, when really we should be ‘striving’ or ‘thriving’ for is pleasure and positive wellbeing.” Written by Marcella McEvoy Health & Lifestyle Editor at Bupa UK
“It’s about the freedom of being creative and enjoying the process,” 15
10 morning stretches T O H E L P K I C K S TA R T YO U R D AY
Getting yourself up and moving in the morning isn’t always easy. Have you thought about stretching as a gentle way to ease yourself into the day? Some studies suggest that, along with other forms of regular exercise, stretching could help you to relax, increase your flexibility, reduce lower back pain, and help to manage some other health conditions. So start your day right by taking just a few minutes each morning to stretch your major muscle groups. This routine will take you through 10 simple stretches. They begin lying in your bed, and finish with your feet planted firmly on the floor – so you’re ready to take on the day ahead.
chest, keeping your hips and groin on the bed. If it feels comfortable, you can go a little deeper by lifting your tummy off the bed too. Remember to relax your neck and shoulders. Hold the stretch for 15-20 seconds and when you’re ready, gently lower back down.
Hold each stretch for 15-20 seconds and repeat each one two to three times, especially if your muscles and joints feel tight.
2. K N E E S - TO - C H E S T
Stretches In Bed 1. CO B R A S T R E TC H
Lie on your stomach and place your hands flat beneath your shoulders. Tuck your elbows in by your sides and gently raise your head and 16
Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. You should feel a nice stretch in your lower back. If it feels comfortable, you can also do this stretch by bending both knees at the same time. 3. SPINAL T WIST
Lying on your back, raise one of your knees, and
gently roll it over to the opposite side. Make sure both of your shoulders stay in contact with the bed at all times. If it feels comfortable, stretch one arm out to the side, keeping it in line with your shoulders, and slowly turn your head to face your outstretched arm. You should feel the stretch on the sides of your upper body and your lower back. Breathe deeply and repeat on the opposite side.
Sitting exercises Once you start to feel more awake, gently move to sit on the edge of your bed and move on to your next set of sitting stretches.
4. UPPER BACK S T R E TC H
Sit on the edge of your bed, with your feet flat on the floor. Interlock your fingers and reach forward, bending from your middle back. Stretch with your hands forward at shoulder level. You should feel the stretch between your shoulder blades. 5. N E C K S T R E TC H
Relax your shoulders and gently move your left ear towards your left shoulder, using your left arm to help. Only stretch as far as feels comfortable. Hold for 15-20 seconds and slowly repeat on the other side. 6. SHOULDER S T R E TC H
Relaxing your shoulder blades back and down, reach one arm across your body and gently use your other arm to deepen the stretch. Hold for 15-20 seconds and repeat on the other side.
Hopefully by now you’re beginning to feel more awake and your eyelids are slowly starting to open. When you’re ready, stand up and complete your final stretches.
7. S I D E S T R E TC H
Stand with your feet hip-width apart and clasp your hands above your head. Gently lean your body to one side, feeling a deep stretch along the side of your body. Hold for 10-15 seconds and repeat on the other side.
on one leg and gently push your heel towards the ground, feeling a nice stretch along the back of your calf. Hold for 1015 seconds and repeat on your opposite leg. By Ashley Oliver Senior Physiotherapist at Bupa UK
8 . S TA N D I N G Q UA D S T R E T C H
Stand up straight and hold onto the wall or a chair if you need to. Keep your feet hip-width apart. Reach back and grab your left foot with your left hand. Keep your thighs lined up next to each other and your left leg in line with your hip. Feel the stretch in your left thigh and hips. Repeat with your right leg. 9. HAMSTRING S T R E TC H
Stand upright and gently bend one knee as if you’re going into a sitting position. Place the opposite leg outright, pointing your toes towards the ceiling. Bend forward from your hips to feel a nice stretch along the back of your outstretched leg. Hold for 10-15 seconds and then repeat with your other leg. 10. C A L F S T R E TC H
Placing your hands on a wall for support, step back
Remember To Stretch Safely: It’s important to listen to your body each day and take these stretches at your own pace.. Don’t be disheartened if you’re not very flexible at first. With regular practice your body should become more relaxed and each day you’ll be able to reach that little bit further. But only take yourself to a comfortable stretch without any pain. If you notice any sharp or shooting pain, ease off completely. If you have an injury, speak to your doctor or physiotherapist first so they can recommend a stretching routine that’s tailored to you. 17
health benefits of nature G E T I N V O LV E D O U T S I D E O R B R I N G N AT U R E I N S I D E
Spending time in nature has a huge range of potential benefits to your wellbeing, such as: • Increasing your happiness and improving your mood • Reducing stress and anger • Helping those who have anxiety or depression • Boosting relaxation • Encouraging you to be active • Improving your self-esteem and confidence • Giving you a greater sense of satisfaction with life • Encouraging you to learn new skills, with some research suggesting it may even make you smarter! • Helping you to feel more connected to nature, yourself and other people
Written by Fatmata Kamara Specialist Nurse Adviser at Bupa UK
Get Involved Outside MAKE A BUG HOTEL
Encourage nature and wildlife into your garden by making a bug hotel or hedgehog house. This is a great activity to get your kids or grandchildren involved in too. GROW VEGGIES & HERBS
Fresh mint, chives and basil are delicious additions to meal times and easy to grow in your own garden. They are also quite easy to grow in pots on a balcony or patio area if you don’t have a big garden. You could also grow some fruit and vegetables like chilli, tomatoes and rhubarb too. P L A N T F LO W E R S T H AT AT T R A C T B U T T E R F L I E S
According to the RSPB, butterfly-friendly plants and flowers include the following: • Spring: Lady’s-Smock, Bugle and Goat Willow • Summer: English Lavender, Marjoram and Coneflower • Autumn: Iceplant, Ivy and Michelmas Daisy Then sit back and relax as you watch beautiful, multicoloured butterflies flutter around your garden. G O F O R A D O G WA L K
If you have one, take your pooch on a long walk and enjoy watching them run, sniff and play ball. You’ll enjoy it as much as your dog will!
N AT U R E WA L K S & N AT U R E S U R V E Y S
Explore your local woodlands while looking out for birds, fish, squirrels, frogs and insects. If you’re taking part in a survey you may be asked to count and report your sightings. S TA R G A Z I N G
Take time out to look up at the stars, spot comets or watch different phases of the moon. You can read up online about the different constellations and activity happening in the sky. AL FRESCO DINING
Eating outside is a great way to relax and a good break from the routine of watching TV with your dinner on your knees. LO C A L W I L D L I F E
It may be that you don’t have a garden, so do make sure you go out regularly for a walk to spend time outside. Notice the wildlife wherever you are: the birdsong outside your window, the squirrels in your local park, the insects and ducks on the canal or river.
Bring Outside In N AT U R A L S C E N T S
Use natural fragrances such as spraying Lavender or Jasmine on your pillow at night or buy some scented candles. INDOOR PLANTS
Decorate your home with green plants. If you’re worried
about keeping them alive, go for Cacti and Succulents which are easier to care for. Or you could even get some artificial plants. ARTS & CRAFTS
Collect natural materials such as pebbles and feathers and display or make something with them. PHOTOGR APHY
Use a photo of your favourite natural place as your screensaver on your phone. Every time you look at that memory it will give you a little lift. Take a second to close your eyes, take a deep breath and be transported back to that moment. You could also put some photos up around your home to remind you of your happy travels. INTERIOR DESIGN
Buy a floral duvet set or cushion to bring some colour into your bedroom or living room. N AT U R A L S O U N D S
Listen to natural sounds such as the waves, rain falling or sounds of animals in the jungle as a method of relaxation. Close your eyes and drift away to somewhere exotic. WAT C H N AT U R E PROGRAMMES
Watch a nature documentary. Some research has suggested that watching a nature programme can have the same benefits as doing meditation. 19
Keep Cool & Hydrated In Style 4 F R O Z E N M O C K TA I L S T O E N J OY I N T H E S U M M E R S U N
R E F R E S H I N G , S A LT Y, S W E E T, TA N G Y & TA R T - E V E R Y T H I N G A M A R G A R I TA S H O U L D B E
A DELIGHTFUL T WIST ON A N A L L T I M E FAV O U R I T E
• 2 tbsp salt • 1/2 lime, cut into 4 wedges • 400ml lemonade • 100ml cup orange juice • 4 cups ice cubes Serve in a margarita glass Place salt in a flat dish. Rub the rim of the glass with a lime wedge. Dip the rim into salt. Blend all other ingredients in a blender for 1-2 minutes or until crushed. Garnish with a lime wedge. 20
• 2 tbsp lime juice • 400ml lemonade • 100ml blueberry juice • 4 - 5 cups of ice cubes • Blueberries & lime wedges for garnish • Sugar from the rim of the glasses Serve in a margarita glass In a blender, add lime juice, lemonade, cherry juice concentrate and ice. Blend for 1-2 minutes or until smooth. Before serving, rim the glasses with a lime wedge and dip in sugar. Garnish with lime wedges and cherries.
Lime in da Coconut
A DELICIOUS, SWEET & S I M P L E J OY TO B L E N D U P O N A H O T S U M M E R S D AY
A R E F R E S H I N G T R O P I C A L M O C K TA I L SIMILAR TO BR AZILIAN LEMONADE
• 2 medium-sized ripe bananas (cut in chunks)
• 400ml coconut milk • 2 limes juiced
• 2 tsp lime Juice
• 2 cups crushed ice
• 1 tsp rum extract
• 3 tbsp sugar (optional)
• 1/2 cup cold water
Serve in a jam jar glass or hurricane cocktail glass
• 6 large ice cubes Looks great served in a hurricane cocktail glass Place all ingredients in a blender and blend until frosty smooth. Pour into 2 glasses and garnish with a slice of lime.
Combine all ingredients in a blender and blend until smooth. Pour into glasses and enjoy. You can garnish your glasses by dipping the rim in light corn syrup and then into toasted coconut.
Meet The Team
Beauty Therapist R ICHM OND PAI N SW I CK W ELLN ESS SPA
Sophie’s Specialist Skills: • Eyebrow Shape & Define • Hydrotherm Massage • Skin Analysis Our therapists at all our Wellness Spas are highly skilled and qualified like Sophie. For more information about the treatments available to you at the Wellness Spa please contact them directly or visit www. wellnesspa.co.uk to view our treatment menu and price lists.
A S TO N - O N - T R E N T 01332 794326 L E TCO M B E R E G I S 01235 774575 PA I N S W I C K 01452 810211 WITNEY 01993 894045 WO O D N O R TO N 01386 862222
Hi, I’m Sophie and I’m a beauty therapist at Richmond Painswick. I have worked within the health and beauty industry for the last 7 years and have been working in the Wellness Spa here for past 4 years. I have qualifications in all beauty and spa therapies however, I have a particular interest in nails and eyebrows. I really am passionate about providing amazing treatments that leave people feeling relaxed and refreshed. Since being at Richmond Painswick I have specialised in Temple Spa treatments and have gained a lot of knowledge in their Mediterranean inspired products. The Temple Spa products combined with the treatments are the perfect way to treat yourself. During my time in the spa I have had the pleasure of getting to know and treat a lot of residents and spa clients. The treatments we provide help to bring a sense of wellbeing to our residents and members, whether that be a relaxing massage or a friendly chat whilst having their nails painted. For some this may be their only interaction that day so to be able to be that person is really special. It really is a privilege to be able to provide treatments to our residents who otherwise wouldn’t be able to go to a salon, and for those residents unable make their way to the salon, we provide a selection of treatments in their rooms. Seeing the joy it brings to them really is so touching. The Wellness Spa is unlike any other spa I have worked in, I get a huge amount of job satisfaction by not only being able to provide luxury treatments to all our members, residents and spa day visitors. I am also able to aid the wellbeing and comfort of the residents whether they are here for a short stay or permanently. You really are never too old to be pampered.
Make Yourself at Home AT R I C H M O N D V I L L AG E S Luxury retirement living in sought-after locations across the UK • Stunningly appointed properties for purchase or rent • Lifestyle options to suit you • Superb range of facilities and services to use at your leisure • Friendly community with advice, support and care when you need it most • Care home at the heart of each village
CHESHIRE | DERBYSHIRE | GLOUCESTERSHIRE NORTHAMPTONSHIRE | OXFORDSHIRE WARWICKSHIRE | WORCESTERSHIRE www.richmond-villages.com
revive, restore, relax Richmond Villagesâ&#x20AC;&#x2122; Wellness Spas are exclusive havens for seniors who wish to look after their mind, body and soul. S PA & PA M P E R D AY S | H A I R & B E A U T Y LO U N G E S GYM & FITNESS STUDIO | EXERCISE CLASSES B E A U T Y T R E AT M E N T S We offer spa and gym memberships to non-residents. Enquire at your local Wellness Spa for further details. Locations: Aston-on-Trent, Letcombe Regis, Painswick, Witney & Wood Norton