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Wake Up & Break those Habits

You can be as young as you think! Love Cheats Beware



Focus on


wellness nutrition // wellness debate // relationship wellness // emotional wellness

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editor’s note Operations Director Michael Kitt Editor-in-chief Dr Sarah Brewer Production Manager Anna McLachlan-Burwood Business Development Director Moyra Brookes Advertising Sales Art Director Nilesh Parab Graphic Designers Rekha G Bisht Chrishna Othendee Peter Richardson Staff Writers Dr Arjita Kumari Francine White Jenny Catton Kieran Ball Steve Miscandlon Tracy Morton

Dr. Sarah Brewer Your heart is an amazing organ, and this month s special focus shows how to help keep it ticking for as long as possible. You ll also find some delicious heartfriendly recipes from the British Heart Foundation s new book, Everyday Spice . Elsewhere, we look at how to deal with difficult people, investigate the fascinating topic of live blood analysis, and offer helpful tips on surviving an affair. This month s debate asks whether crash diets really work, and our experts tackle the question of whether or not spray tans are safe. Yourwellness is unique in that we cover all aspects of wellbeing, from health and relationships, through fitness and family, to work and finances. What s more, we also explore all the options available, from Ancient to Modern and Scientific to Holistic. If you enjoy reading this issue, look for similar articles and features at Why not tell your friends so they can also sit down, take a well-earned break and browse our pages. It s a quality read for free! Until next month,


PS.: You may notice these three symbols reflect which features relate to


appearing throughout the magazine. These physical, or

physiological wellness.

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Disclaimer ¦ yourwellness is dedicated to providing useful, well researched information on every aspect of your wellness. We do not pioneer any particular therapy or school of thought, instead we offer all the options to allow our readers to make an informed choice. All our contents are not intended to provide medical advice or diagnosis of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical advice. Readers are always advised to consult their healthcare professionals prior to starting any new remedy, therapy or treatment.



Venus Cow shows you how to Live A Purpose Driven Life


family wellness 28 Alicia’s 5-A-Day Magic Garden

33 What’s happening to your house price?

exercise for wellness 37 Have you tried the

‘Barefoot’ shoe revolution?

39 How to keep on going relationship wellness

12 wellness focus on Heart Health

26 Wake emotional wellness Up & Break those Habits

30 You family wellness can be as young as you think!

42 relationship wellness

Love Cheats Beware

41 Do you Fight fair? 43 Getting to know your Child’s Teacher

wellness nutrition 44 Eat to Beat Heart Disease wellness debate 50 Do Crash Diets Work? 52 wellness experts 54 holistic wellness


What would a Personal Trainer Advise?


How to handle difficult relationships

56 wellness reviews 60 modern wellness

04 wellness news 08 kitchen wellness

Spring Clean your pantry

10 garden wellness


Get the most from your workout

61 ancient wellness 64 scientific wellness


Avocado & papaya salad

Sharing is Caring



At Clockhouse Podiatry we are able to examine and assess the quality of part of our standard treatment. cold feet and chilblains, swelling of the feet and ankles and cramp in calf Swelling (oedema) of the feet and lower legs is one of the most common

seen with swollen feet and legs. If your feet are swollen it is important to ensure you have suitable footwear to accommodate and support the foot and ankle. Shoes with fastenings such as velcro or laces allow for loosening as the day goes on and swelling is increased.

makes and styles of footwear available locally. If you feel we can help, pop into our clinic or give us a call on 01403 259248 to make an appointment.





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Painkillers can cause headache Next time you reach for a pack of pills to deal with a headache, you may want to think again. Taking too many painkillers can actually cause the problem in the first place ‒ especially if you ve been taking them regularly for tension headaches or migraine. Try seeking alternatives ways to reduce symptoms, such as acupuncture.

Call a halt to your hayfever, not your romance A recent survey suggests that hayfever symptoms can significantly influence your mood, making you less patient and more likely to bicker with your partner. A runny nose, sneezing and sniffing also make sufferers feel less attractive or sexy and, for at least one in 10, allergy symptoms got in the way of romance. Yet surprisingly, almost two thirds of those questioned chose to do nothing about it, and shunned taking medication. If you prefer not to take antihistamine tablets or spray to damp down symptoms, try a natural pollen barrier balm, HayMax, instead. When smeared inside the nose it traps pollen grains to significantly reduce symptoms. For more information


Can mineral water slow dementia? Researchers at Keele University have discovered that drinking a litre of mineral water may slow cognitive decline in people with Alzheimer s disease. It s thought that mineral water which is rich in silicon can significantly reduce levels of the nerve toxin, aluminium, by hastening its excretion via the kidneys. The results were dramatic. After 13 weeks drinking mineral water, the majority of Alzheimer s sufferers in the study saw no further decline in cognitive ability while several actually saw an improvement in their mental health. Previous studies have linked the presence of aluminium with brain damage.

Getting married? Don’t ignore those lingering doubts‌ Couples who are confident they re doing the right thing when they exchange vows are, perhaps not surprisingly, still happy to be together long after the honeymoon is over. Matthew Johnson, a researcher in the field of romantic relationships, says, Those who are more confident in getting married are willing to invest in their relationships. These couples spend time together, dining out, taking part in activities together, sharing meaningful conversation and physical expressions of affection. In contrast, couples who are having nagging doubts shouldn t ignore them. He says, It s tempting to push those concerns down and just go with the flow, but couples need to remember, the doubts you are having are there for a reason and dealing with them will be beneficial. Premarital counselling is a good opportunity for couples to talk openly and honestly about any concerns.

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An Apple a Dayโ€ฆ Whether you re suffering from high cholesterol or simply want to improve the health of your heart, you may want to add a daily apple to your diet. A new study suggests that when middle-aged adults eat an apple each day, it could improve their heart health in as little as one month. The study found that apples contain antioxidants that are more effective at lowering bad cholesterol than many other foods or supplements. During the trial, 16 participants ate a large apple each day for four weeks and their health improvements were compared with groups taking either a placebo or a supplement each day. The best results were found in the group eating the daily apple.

Low allergen milk Milk protein intolerance can develop when you react to a type of cows milk protein called a1 beta-casein. This can lead to unpleasant symptoms of bloating, constipation and diarrhoea. A new and entirely natural cows milk is now available in the UK, produced from British cows that only make a2 betacasein. The new a2 milk is available at Morrisons, selected Tesco stores, Budgens and Waitrose. For more information, visit www. and

Multivitamins may lower cancer risk An article in the Journal of the American Medicine Association suggests a daily multivitamin could reduce your risk of cancer. A placebo-controlled study of 50,000 men over the age of 50 showed a modest, yet significant 8% reduction in cancer rates among those who took a multivitamin. Diet should always come first, however, so stock up on plenty of nutrientrich fruit and veg.

Is screen glare affecting your vision? Over a quarter of adults visiting an optician do so because their eyes feel tired from gazing at a TV or PC screen, according to Optical Express. Ophthalmic surgeon Steve Schallhorn says, There s no doubt that daily and prolonged use of screens can have a detrimental impact on eyesight. Our usage of screen-based devices is set to increase even further with technological advances and our change in lifestyle. If left unchecked, the UK could face considerable problems with eyesight across the country. Interestingly, the younger Net Generation are most at risk. Schallhorn adds, Declining sight problems begins at a much younger age than experienced by previous generations. We are seeing average, healthy patients develop vision problems at a higher rate than ever before which, if left unchecked, could lead to serious long term problems. So if you haven t had your eyes checked in the last year, make an appointment with an optometrist sooner rather than later.


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There s a lot of conflicting information surrounding food, but some ingredients are definitely worth avoiding. Here are my seven scariest ingredients to remove from your kitchen:


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- by Robyn Mason

High Fructose Corn Syrup is a cheap, toxic sugar that s converted by your liver into VLDL - the unhealthiest kind of cholesterol. It can also lead to non-alcoholic fatty liver disease, and contribute to weight gain and obesity.

Spring Clean your 3 2


Artificial Sweeteners such as aspartame and saccharin are linked with numerous adverse effects, including headaches, dizziness, mood changes, convulsions and memory loss. Think twice before choosing that diet soft drink. MSG causes many adverse reactions in those who are sensitive to its effects, such as facial swelling and stomach upsets. It is also used in animal trials to stimulate obesity.


Artificial Flavours on a food label could mean a single unnatural additive, or a blend of hundreds of chemicals. Strawberry flavour, for example, contains 49 chemical ingredients. Other worst offenders in this category include artificial raspberry flavour and artificial butter flavour (found in popcorn).


Trans Fats are formed when fats and oils undergo hydrogenation, a process designed to make them stable at room temperature for a longer shelf life. These artificially produced trans fats have been linked to prostate cancer, breast cancer, Alzheimer s, diabetes and obesity.


Artificial Colours are now so prevalent we ingest five times more food colouring than our grandparents, 60 years ago. These artificial colours have been associated with increased hyperactivity in children with existing hyperactivity disorders. Foods to look out for include: salad dressing, ice cream, sweets, chewing gum, brightly coloured breakfast cereal, jams and jellies... If it looks unnatural, it probably is!


Preservatives used to extend the shelf life of prepared and packaged foods can have a detrimental effect on your health. Many are allergens. Sulphites, for example, used to preserve dried fruit, wine, flavoured vinegars and sausages, have been linked to headaches, bowel irritability, behavioural problems and rashes. They can also cause sudden constriction of the airways in people with asthma. Robyn Mason is a nutritional therapist and medical aesthetician at Flourish Health, 48 Wimpole Street, London, W1G 8SF. Tel: 020 7 224 2247,

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Sage for more than just stuffing

Sage is a well-known Mediterranean herb whose Latin name, Salvia, means to be saved . The Romans called it the sacred herb and used it as a cure-all to treat ailments ranging from insect bites, sore throats and menopausal symptoms to bronchitis and flatulence. In fact, sage is one of the most versatile medicinal herbs you can grow in your garden. While it tastes delicious in the form of home-made sage and onion stuffing, it s also a popular remedy for menopausal hot flushes and as a mental stimulant to boost memory and concentration.

Cultivation: Sow seeds in spring in full sunlight, although it will tolerate slight shade. Soil must be welldrained as excessive watering stunts growth and promotes root rot. Trim plants after flowering to stop them becoming too woody. Replace plants after 3-4 years, propagating favourites via cuttings in early summer, or by layering. Harvesting: Pick young leaves from the top of the plant throughout summer. Sprigs can be frozen for later use, which retains the medicinal benefits better than drying. Remedy: Rub fresh sage leaves on to stings and bites. Sage tea: add 1 tablespoon sage leaves to a cup of boiling water and infuse for 20 minutes. Sage infusions can be used as a gargle, to restore colour to greying hair, and as a scalp treatment for dandruff.

Use a bigger pot for best results Having large, lush plants in the garden and home brings a great sense of achievement for those with green fingers . Scientists have now analysed how a potted plant s roots develop, and have found that doubling the size of the pot allows a plant to grow, on average, 43% larger. That s because a potted plant quickly extends its roots to the container s walls to sense the size of the pot. It then uses this information to assess how big it can grow and how much sunlight to convert into energy through photosynthesis. This effect was seen in all types of plant studied, including pine trees, corn, wheat, cactus and tomatoes. So if you plant a tree in a small pot, presumably it stays small? Oh wait - that must be the secret of bonsai!

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Your heart is an amazing organ. It contracts and relaxes around 70 times a minute – that’s 100,800 times per day and over 2.76 billion times during an average lifespan. If you look after your heart, it can carry on beating significantly longer, but fail to pay attention to your diet and lifestyle and – well, your heart may fail prematurely as a result.

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When my mind tells me to give up, my heart won’t let me.



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One in three people will experience a heart attack, so your overall chance is 1 in 3. This increases with the more risk factors you accumulate, such as:

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• Family history (mum having a heart attack before age 60 or dad before age 45) • Smoking

DID YOU KNOW Although traditionally viewed as a male disease, heart attack kills three times more women than cancers of the breast, ovaries and cervix combined.

What is a heart attack? Heart muscle beats continuously and needs more fuel and oxygen than any other muscle in your body. If the coronary arteries supplying blood to your heart become narrowed, heart muscle cells may not receive all the oxygen they need. This can lead to angina, which feels like a tight pressure, heaviness or dull ache behind the breastbone that may spread into the neck, jaw or down your left arm. Angina typically comes on during exercise and fades within a few minutes of resting. When the blood supply to your heart is compromised more severely, for example by a blood clot, some cells will die from the prolonged lack of oxygen, causing a heart attack. Heart attack pain is similar to angina but can come on at any time and is unrelieved by rest. It also usually lasts longer, is more intense and may be accompanied by sweating, paleness, dizziness or shortness of breath. The Hollywood heart attack in which a victim grimaces and clutches his chest is less common in real life. Often, a heart attack is heralded by feelings of fatigue, indigestion or chest discomfort (rather than pain) and an urgent need to empty the bowels. Any chest pain or discomfort should always be taken seriously and medical advice sought without delay. The weak link in surviving a heart attack is delay in seeking treatment. Quickly spotting the signs of a heart attack can be lifesaving.

• Sedentary lifestyle • Poorly controlled high blood pressure • Poorly controlled diabetes • Elevated LDL-cholesterol levels • High stress If you tick any box, then you may want to discuss urgent preventive measures with your doctor.

My heart attack In a survey of over 2,000 people, by HEART UK and AstraZeneca, over half thought that if they suffered a heart attack, they d have a good chance of surviving and leading a normal life. But although medical advances and treatments have significantly improved outcomes and saved many lives, a third of people still die within the first year following a heart attack. And you re not necessarily protected if you seem fit and well with no obvious risk factors. Chris was only 46 when she had a heart attack. Her blood pressure and cholesterol were normal, so it was totally unexpected. I d been feeling ill at home on a Sunday, nothing really that I could put my finger on, just a pain in my shoulder and across my back, heartburn high up my chest, and pins and needles in my left arm. I took various over-the-counter remedies without alleviating any of the symptoms. The next day I went to work and tried to get an appointment to see my GP. After saying I was experiencing chest pains. I was offered an appointment four days later! My colleague decided to put my symptoms into the NHS direct website, this flashed a message to ring 999 and she called a taxi to take me to Charing Cross Hospital. I was seen immediately and my heart tracing proved fine. I was about to leave and go home when If k you in the final blood h t u a yo having 99 tests arrived e b ld cou all 9 c , k c and dropped a t n t heart a tely. Chew a e the bombshell! ia lv immed to help disso It was like the twilight ( e aspirin lood clots), li y zone - being taken into the acute cardiac a b t s any ry to unit of the hospital - staff talking to me n and t



about possible treatment such as angioplasty or triple bypass surgery - all frightening stuff. Fortunately I didn t require open heart surgery. I had an angiogram followed by an angioplasty to dilate a blocked artery. I was in hospital for seven days and underwent 12 weeks of rehab which really helped my recovery. When you suffer a heart attack your emotions are all over the place. For the first time in my life I felt very vulnerable. It makes you think about death - your own. Don t wait for a heart attack to act as a wake-up call get your lifestyle sorted, before it makes you ill.

How can you protect your heart? One in three heart attacks are linked with an unhealthy diet containing too many processed foods, excess refined carbohydrates (especially sugar and white flour), and too few wholegrains and antioxidants from fruit and vegetables. In contrast, following a heart-friendly diet can reduce your future risk of a heart attack, even if you have already experienced one. It s therefore never too late to start eating for a healthier heart.

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You can further reduce your risk of heart disease by: • Exercising regularly for at least 30 to 60 minutes on most days – like any muscle, your heart keeps fit with exercise. • Losing any excess weight, especially the ‘menopot’ around your waist – carrying extra weight increases the work load of your heart. • Not smoking tobacco, which damages artery linings and hastens their hardening and furring up. • Keeping alcohol intakes within recommended limits, as too much increases blood pressure and can cause dangerous heart rhythms. • Cutting back on salt intake, as excess increases your blood pressure. • Avoiding excess stress, which increases blood pressure as much as carrying an extra 20kg in weight, or an additional 20 years in age. • Knowing your blood pressure and cholesterol levels, and maintaining tight control of existing risk factors such as high blood pressure, diabetes and raised cholesterol (through diet, lifestyle and any necessary prescribed medication).

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Eating for a healthy heart by Rhoda Sutherland

Looking after your heart is about looking after your whole body ‒ and making small changes to what you eat and drink can have a big impact on your long-term health. I see a lot of people who are overwhelmed with a lot of information and aren t sure where to start, so I advise them to break it down and make small changes. This will also make it easier to make changes you can stick to, rather than trying to overhaul your entire diet in one go.

Aim for five a day. Eating a variety of fruit and vegetables is a great way to get vitamins, minerals, fibre and antioxidants that all help to protect your heart. Try adding a handful of extra vegetables to meals, topping your cereal with fruit, blending a smoothie or maybe adding a salad to your lunch.

Select good fats.

Monounsaturated and polyunsaturated fats are classed as good fats. These can be found in olive oil, avocado, seeds and nuts. Oily fish contains omega 3 which helps to lower triglycerides ( a type of fat found in the blood), prevents unwanted blood clots and regulates the heart rhythm, so include salmon, sardines, mackerel, kippers or fresh tuna in your diet regularly.

Ditch the bad fats. Trans fats and saturated fats are not good for your heart, and can be found in cakes and biscuits, chocolate, pastry, oils used for repeatedly frying foods, butter, cream, lard and full fat milk or cheese. Eating a lot of foods with high saturated fat can raise your level of bad LDL- cholesterol and increase your risk of heart disease. Cut down on processed meats like sausages, burgers and pâtÊ and choose lean cuts, trimming off any excess fat before cooking. Low fat versions of cheese, yoghurt and milk are much better for you, as are cuts of skinless chicken and turkey. It s also a good idea to switch to eating wholegrain bread, rice and pasta.




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Check labels. The best way to know what you re eating is to keep an eye on the nutritional values of the foods you buy, many of which are now displayed on the front of packaging. A simple rule you can follow is that 5g of saturated fat per 100g is high, and 1.5g or less in 100g is low, and a better choice.

Have everything in moderation. We need

Eggs get the thumbs-up. Often I see patients who aren t sure whether to eat foods such as eggs or shellfish, which contain some cholesterol, but are low in saturated fat. These foods do not affect blood cholesterol so can be taken liberally within a healthy diet. The exception is people with familial hypercholesterolaemia where a limit of three eggs per week is suggested.

Go easy on the salt. Salt

is something that is often talked about in the media because we know that too much is not good for us, but it s not always easy to keep track on how much you re eating. Always check labels on the foods you buy, and try to cut down or cut out salt used in cooking or added to food on your plate. Adults should only have 6g salt a day, and children less.

Choose healthy snacks. Fresh fruit, dried fruit and nuts are all good alternatives as snacks instead of crisps or chocolate, and when cooking try grilling rather than frying, or using olive or sunflower oil instead of lard or butter. Adding oats, beans and pulses to your meals will also help lower cholesterol levels.

a varied diet to stay healthy, and though treats now and again are fine, eating foods that are high in saturated fat every day, or never eating fruit or vegetables, will have a detrimental effect on your heart s ability to keep working effectively. Keeping to a low-fat sugar-free diet, with regular meals, will help keep your weight down, and regular exercise will build muscle which will increase your metabolism and help to regulate your weight.

Take it day by day, plan your meals so you aren t left eating convenience foods at the last minute, and tackle one thing at a time ‒ try some wholewheat pasta today and tomorrow aim to get your five a day perhaps. Setting small goals will keep you motivated and makes it easier to manage. Rhoda Sutherland is the Nutrition Support Services Manager at Spire Southampton Hospital, the leading provider of private cardiac services for the south of England. southampton

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I often see people who don t know why exercise is good for their heart, and this information provides a great catalyst for getting active. Your heart contains muscle and the more you use it, the stronger it becomes. As it gets stronger, it works more effectively to keep blood pumping around your body, which in turn reduces the pressure on your artery walls. This means your heart can pump less times per minute than a weaker heart, but still perform at the same rate ‒ a definite positive! Exercising also increases the speed at which your body burns calories, helping you lose weight more effectively. Carrying excess weight puts pressure on your heart, but exercising can help you maintain a healthy weight. Regular exercise helps your body get rid of body fat and bad cholesterol, helping to protect you and your heart. Some people worry that if they have a medical condition, have had an operation, or are on medication, they cannot exercise but a medically-approved exercise programme is very beneficial. In people with diabetes, for example, exercise helps to improve glucose tolerance and insulin sensitivity.

Another great reason to get active is that exercise releases endorphins in the brain which makes you feel good ‒ and we d all like more of that! The increased body movement will also release muscle tension and help you to relax afterwards, helping you get more restful sleep.

Getting started When you haven t exercised in a long time, making a start takes effort but, if you keep at it, it gets easier. It s your own responsibility to go out and get moving, however you choose to do it. Noone else can do it for you. A great way to make progress is to set smart goals. If you haven t ever tried running and set a goal of completing a marathon, it seems a huge task to undertake, but if you start with a goal of running a mile, the sense of achievement when you reach that goal can spur you onto the next one. Think about what you find difficult, day to day. If it s hard to get up the stairs without getting out of breath, then aim to climb the stairs a number of times every day, until you can do so more easily. Of course, if you have a heart problem, seek medical advice before beginning any new exercise programme, or increasing your activity level, to ensure you are safe to do so.

Why your


by Nicola Hall




Check the Register of Exercise Professionals for specialists working in your area. They can guide and support you in embarking on an exercise programme, taking into consideration your history or condition, and motivate you to keep going. Or, if you have a smartphone or internet access, look for apps and websites that help you count calories, provide instructions on various exercises, and motivate you by keeping track of your progress.

Finding time Exercise doesn t have to mean hours at the gym. Just 10 minutes a day makes a difference and, as you get better at what you re doing, you ll find it less of an effort. Take the stairs instead of a lift or, when you re at home and go upstairs, come back down and go up again. You ve immediately increased your heart rate! Doing this every time is a great way to get a few minutes of exercise. Housework can also be good exercise ‒ push a bit harder when mowing the lawn or vacuuming, and notice how you get out of breath! To get the best results, it s important to take part in a variety of exercises if you can, combining aerobic exercise and weight bearing activity or resistance training. This challenges your body in the most effective way, helping you build stamina, burn calories and fat, as well as improving muscle tone and strength, which in turn makes you feel great. It s easy not to think too much about the health of your heart until something goes wrong, but it performs a vital role and should be looked after. Make a start today, and you could be on the path to a healthier future.





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Nicola Hall is ‘The Weigh Ahead’ Weight Management Service Lead at Spire Southampton Hospital. Spire Southampton is the leading provider of private cardiac services for the south of England, www.spirehealthcare. com/southampton.



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Magnesium and Potassium help to lower blood pressure through direct effects on artery dilation, and flushing excess salt from the body.

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Co-Enzyme Q10 is vital for energy production in heart muscle cells, helps arteries to dilate, and lowers blood pressure. According to nutritionist Babi Chana, a number of studies show that people with chronic heart failure improve after taking co-enzyme Q10 supplements (typically in the range of 100-400 mg/day). Try: Pharma Nord Bio-Quinone Q10 Gold 100mg

Plant Sterols lower blood levels of bad LDLcholesterol by blocking their absorption from the intestines. Garlic provides allicin, an active ingredient that helps to lower cholesterol, reduce blood pressure and protects against hardening and furring up of the arteries.

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- by Shirley Yanez

- Plato

Wise men speak because they have something to say, Fools because they have to say something.

We ve all asked ourselves the question What is the purpose of my life and many times we end up giving in to our habits and patterns when we cannot face our own truths. The reality is, we are all slaves to the rhythm of life in order to survive and fit in with everyone else, so having a purpose becomes just a dream that translates into unrealistic hope such as If only I could win the lottery. If you work at what you love, you never really work again. But going to a job you dread, for eight hours every day, is never going to make you happy or rich, so giving up becomes the only option. If you cannot do the things you are passionate about, and which nurtures your creative side, you end up with an empty hole in your soul that forever needs filling for your comfort, confidence and subliminal addictions. The secret eating, late night chocolate pig outs, alcohol abuse and food binging habits, all done without thinking, lead to unwanted weight gain, mood swings, depression, misery and general feelings of hopelessness. Finding your dream job is a good way to live a purpose driven life, even for those who have no education on paper. Going back to school to study

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is a great way to keep you out of the fridge and the local pub. Think about what you really love to do and then find a way to start a small florist shop, if you love flowers and have green fingers, or train to become a nurse, if you love taking good care of people. It won t be easy in the short term to start a business, or go back to studying, but in the long term your dedication, patience and passion will pay off when you are truly living your dream for real. Being the best you can be at any sport, talent or creative genius, is all about total self-belief and inner confidence. Winners never quit because quitters never win, so don t be put off because others have said you will never be good enough. Volunteering your time to help others is a good place to start when looking for your purpose, because when you give, you feel good - and feeling good makes you happy and more fulfilled. Life is a journey and not a destination, so whenever you stop trying, changing and stand still, life passes you by in the blink of an eye. Fear is the thing that stops us taking chances, so always remember what Lao-tzu, the Chinese philosopher said: A journey of a thousand miles begins with just one step . Shirley Yanez offers a free, interactive life coaching program at Venus Cow centres on common sense and showing people that what they believe to be true is actually untrue.

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- by Dr Lisa Turner

Of all the things that are important about being spiritual, one stands out head and shoulders above the rest, and that s the importance of STAYING awake. It is one thing to become awake, but quite another to stay awake. Why is it so hard to stay awake? Your mind likes repetition, habits and patterns. It likes a process you can follow every time. So it really comes down to the way your subconscious mind works. The waking up process is all about discovery and evolving. You discover a new way of being, or thinking, or responding. Then what happens is that it starts to develop into a habit. This is how the subconscious mind works. A new thought pattern or behaviour starts out consciously, then, over time becomes habitual. That means it become a subconscious habit. Once it s a habit, it s time to wake up again and time to bring something new into consciousness. Why? Because subconscious habitual patterns are, and can very often become, limited and limiting. Being spiritual is about awakening yourself to your limitlessness. To wake up from your habitual patterns, try the following:

Do Things Backwards.

Yes really, for example, try walking backwards! You might not want to do this down the High Street on a Saturday, but give it a go in your backyard, or when you re next in an open space. Just notice how different it feels, and then how it makes walking forwards more conscious. You can also just change what you do. Start doing things in a different order, at different times of the day. Breaking or changing your routine brings it into consciousness. You don t have to do it forever. Just experimenting will expand your neurology.

Observe Your Thought Processes and Habitual Responses. Spiritual awakening

doesn t need to be some amazing visitation from the archangel Michael or even God. Deeper, longer-lasting growth and change can often be gained from the simple practice of becoming SELF aware, especially when it s done on a daily basis. Spiritual awakening can be as simple as bringing a subconscious knee-jerk reaction into consciousness. Once it s conscious you can decide if you want to change it.

Wakethose Up & Break


Become the Non-Judgmental Witness.

Believe it or not, any time you place ANY judgement (good or bad) onto any situation or circumstance, you create resistance and restriction. You limit yourself and, what s more, it actually locks that situation in, making it even harder to change. Rather than labelling things as good or bad, simply say to yourself, how interesting . The reality is that rather than becoming passive and accepting anything that gets thrown your way, non-judgement actually increases your resourcefulness to change things.

Get Curious. You know how curious children are as, for them, everything is new, interesting and exciting. When you grow up, these new and exciting things become ordinary and expected. Don t accept what you re told at face value get curious and excited by the possibilities that will result. Don t let your habits limit you. Expand, grow, develop and wake up. And most importantly ‒ ENJOY. Dr Lisa Turner is a sexual energy, personal and spiritual development expert who speaks about the unspeakable. For more information visit emotional-resilience.





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Dr Denning

Alicia’s 5-A-Day Magic Garden was written to show children the appeal of eating fresh fruit and veg. It aims to make healthy eating tasty, fun and interesting for young children.


29 Author Zyrieda Denning was doubly inspired to write her book. As a doctor, she is well aware of the importance of a healthy diet, and the overwhelming evidence and research that shows the huge benefits of eating well right through from childhood until later life. But Zyrieda s own daughter, like so many young children, was a faddy eater, reluctant to eat fruit or vegetables. As parents we say, this is good for you and our children always want to know why? But how can we even begin to explain the link between what our children eat now and the state of their health when they re in their 60s, when the toll of poor diet can take the form of heart disease, obesity, cancer, strokes and diabetes, not to mention the effects of vitamin deficiencies? Rather than nag reluctant children about the benefits in later life, it makes far more sense to make healthy eating fun. Zyrieda started telling her daughter stories, fairy tales spun around healthy, delicious food. In the story at the centre of this book, Alicia goes out into her garden and finds fruits or vegetables beginning with each letter of the alphabet, which magically take her to a royal kingdom and a young prince who loves his 26 gardens and the delicious and healthy dishes his 26 chefs create

from their produce. He has to meet an array of infuriating princesses who don t share his enthusiasm for healthy eating and exercise, so his imagination exaggerates the effects of each unhealthy habit in a comically extreme and beautifully illustrated fashion. Children love this book as they associate with the prince or Alicia and don t want to turn out like the bad princesses ! Alicia s 5-A-Day Magic Garden includes recipes for many of the A-Z dishes featured in the story, so children can make them with their parents and carers. And as the child grows older, they still have some great healthy recipes to help them continue enjoying fruit and vegetables. Zyrieda Denning believes that lifestyles need to be changed at a very young age, because eating habits rarely change in later life. She firmly believes we need to strive as a nation to decrease fast food consumption, try eating at least 5-a-day , reduce salt consumption and live more healthy lifestyles. We should be striving to achieve much lower cancer rates, such as those in Scandinavia, rather than follow in the footsteps of the USA s obesity epidemic. The UK s obesity figures are still rising despite all the government initiatives such as change4-life and 5-a-day promotions. Such

health drives need to be continually and subtly reinforced day-to-day and year-to-year. Alicia s 5-A-Day Magic Garden worked wonders for Zyrieda s daughter Alicia, who now enjoys her fruit and veg, and she hopes it will for other parents! Zyrieda’s Top Five Healthy Eating Tips for Parents 1. Involve your child in cooking and baking at home; 2. Start a small vegetable garden or, with limited space, grow herbs in pots on your window ledges; 3. Take your child to a ‘pick your own’ farm; 4. Experiment with ingredients and combinations, subtly adding fruit or vegetables to whatever you’re cooking (for example leeks to fish pie or fruit to ice cream); 5. Buy a miniature cookery set … and a copy of Alicia’s 5-A-Day Magic Garden!

Alicia’s 5-A-Day Magic Garden with ABC Cookbook, by Zyrieda Denning, is available from Amazon and all good book shops.

-A-Day agic Garden Alicia’s




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People are like electricity - they work better when switched on. The challenge of retirement is that suddenly there s no external organisation switching you on, so you have to switch yourself on. The good news is that you can be a searchlight in retirement, and not a 40 watt bulb. Young Brains are searchlights. Old Brains are 40 watt bulbs. The difference is in the mindset. Young Brains are open to change, open to people, fun-loving, creative, positive, future-focused and, above all, they are high energy and get things done. Old Brains, on the other hand, are defensive, grumpy, anxious, afraid of change, risk averse, and low energy. Regardless of age, if you re 18 or 80, it s the same. The thing is, like tends to attract like. Old Brains tend to migrate towards

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friends and activities they perceive to be Old Brained, because they feel instinctively they will be at home there. It s a welcoming comfort zone. Young Brains, on the other hand, try to avoid Old Brained people and activities. They look for people who, like them, have an optimistic and switched-on view of the world. Young brained people have a sense of humour ‒ which implies a sense of balance, an understanding of how the world really works. They enjoy mischief, and can laugh at themselves. The question arises: is Brain Age a fixed state? The answer has to be no. Although the evidence suggests people s attitudes on dimensions such as sociability, openness to change, desire to have

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SUPERIOR CARPET & FLOOR CARE fun, being creative etc tend to decline as early as the late teens or early twenties, it also shows 25% to 35% of the population retaining the enthusiasm and excitement of young people throughout their lives. Benjamin Franklin, a classic Young Brain, invented the bifocal lens at the age of 78. Warren Buffet retains his sense of humour and insight into business well past conventional retirement age. It is entropy that undoes us. The tendency to decline into increasing grumpiness and unsociability is a natural one, but it needs to be fought and reversed. The Six Wisdoms of today s youth is a fruitful starting point. Copying the beneficial attitudes of the young people of today (while eschewing the negative ones) can turn things around. For example, Generation Y (the young cohort up to the age of 32) tend to be more open to people, because they tend to be diversity blind. They see the person, not whether they are gay or straight, white or black, old or young. They collaborate well to solve tricky problems, while Old Brains think collaboration is a form of cheating. They are also highly adaptive and navigate technology instinctively. And once the 40 watt bulb Old Brain starts to shine more brightly, enthusiasm returns. Anxiousness dissolves. Energy levels rise. And all corners of life after retirement are filled with a far brighter light.

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There are few things more frustrating for parents than when children refuse to share with their play friends. Young children are selfcentred by nature, and it s not until they re about three years old that they start to grasp the concept of sharing. But while it s good to share, how do you teach your children when to share, and when someone is taking advantage of them? After all, there are times when children will share just to be popular or to win friends, which isn t healthy. At the opposite end of the scale, there s the child who won t share anything. Getting the right balance is important.

Lead by example Make sure you ask before borrowing any of their stuff, and make sure you do your bit by offering a snack or any

treat you re having.

Don’t punish stinginess

That could cause resentment instead of generosity. Instead, use positive reinforcement, such as asking, How would you feel if he didn t share his toys with you?

Praise sharing at home

If you notice your child, or a sibling, sharing without being prompted, make sure you recognise the act and give praise where due. If there s a particular item a child absolutely refuses to share, find out why. It may be very personal to them. There are other practical reasons for not sharing, too. At crèche or school, items such as hairbrushes, toothbrushes or hats should only be used by the owner to prevent the transfer of infection or headlice!

Sharing is


It's been widely publicised that common table salt is bad for one’s health! Processed table salt has been known to contain harmful chemicals and even sugar. But natural salt is essential to your body’s health & wellbeing!



happening to your house price? By Jonathan Davis

Are you becoming more and more concerned about house prices? Did you assume your house value would rise over time to help fund your retirement? If so, you re right to be concerned. There is a myth that house prices can never fall. Well, they have practically everywhere in the World and in many parts of the UK, too. In Northern Ireland, for example, house prices have halved since 2007. The South East saw prices fall some 20% during the 2008 economic crash, although they rapidly rebounded into 2010 as interest rates were slashed and bankers were bailed out. In the next economic decline (maybe it s already started) the government will probably bail out the bankers again. The one thing they can t ever do again, however, is slash interest rates. They ve been at an historic low of 0.5% for some four years now, as most of the planet is in Recession and the UK hasn t grown in 6 years. As a result, house prices are unlikely to survive the next economic shock. So what should you do? Consider trading down to release retirement capital, or take in a lodger/s to boost your income and invest this annual surplus for your retirement. I wouldn t put off acting either. These things have a tendency to turn very quickly once they get going. Jonathan Davis BA MBA FCII FPFS is a Chartered Financial Planner and Economist and Wealth Manager. He advises wealthy private clients, nationally and internationally,

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Tom Eastham, personal trainer and nutritionist at Fitness First, answers some of the common questions he s asked by clients:

Can I work out every day?

Yes, this is perfectly fine as long as your diet is well rounded and you re sleeping enough. If you are regularly low on energy and feeling unwell then it s probably fine to have a rest day but if you re continually getting good results and your energy levels are high then keep training every day. Just remember to vary your work outs and consume enough carbohydrates, protein and fat. Fruit and veg will be very important for you and make sure you get a variety of different colours to increase your antioxidant levels. Antioxidants will keep your immune systems high and hopefully stave off any illnesses from your high level of training.

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How many carbs should I eat every day?

The sooner you get post-workout nutrition, the quicker you will recover. Also, the more intense your training, the more carbs you will need. As a rough guide, for a body weight of 120-150 pounds you need roughly 30-60 grams of carbohydrate. For a body weight of 151-180 pounds, you are looking at roughly 40 -75 grams of carbohydrate.

To put this into perspective, one slice of wholemeal bread provides 15 grams of carbohydrates and half a cup of cooked brown rice or half a cup of wholemeal pasta contain roughly 30 grams of carbohydrates. I would also recommend that you slowly reintroduce carbs as too much too soon will lead to weight gain, whereas a bit of trial and error will lead to raising energy levels whilst remaining the same weight. Protein should also be included in your post workout meal.

How can I lose weight off my stomach?

Females store more fat than males to protect their vital organs so no matter how small or lean you are trying to get, there will always be body fat around the belly. Having said that, strengthening the pelvic floor through Pilates and Fitness First core workouts will help

I keep getting a stitch when running - how can I stop this?

To avoid getting a stitch, try drinking half a litre of water one hour before you go for a run, and not eating within that hour. Controlling your breathing will also help as it will relax your muscles that should help combat a stitch whilst mid run. to tighten the stomach muscles and hopefully leave you with a more toned abdomen. Couple this with strength and resistance training (which is commonly ignored by women) and you should be onto a winning formula.

What should I eat as a vegetarian before and after my workouts?

Three hours before training, a tofu stir fry with brown rice would be perfect to give you an energy boost. Two hours after training, a three bean salad is ideal together with your choice of grainbased food such as brown pasta or quinoa. That means you re still getting protein from tofu and beans. Other ideal ways to get extra protein include eggs, peas, dairy and pulses. You could also have protein 30 minutes pre or 30 minutes post exercising in the form of a vegan supplement or a pea/hemp protein powder.

and VIPR (which stands for vitality, performance and reconditioning) training will all work your core while building up the muscles around it. These will increase your fitness without placing too much strain through your lower back, and are available at your local Fitness First gym.

What exercises can help flabby arms?

The best exercises to help tone arms are big compound movements, press ups, pull ups (don t be afraid), shoulder presses and lots of body weight work. These will get your arms nice and toned in no time. The key is to stay away from isolating your arms thinking they will tone up. Biceps curls and tricep dips will not do the job that you require - even if it makes them burn. Big movements, where you use more muscles and put more strain on the body, will build more muscle in less time.

What exercises help a bad back?

Regular Pilates classes at Fitness First are a good starting point to improve your core strength. Your core protects your spine and the muscles in your back from overuse. You must gradually increase your core work every three to four weeks and combine this with body weight training and resistance work. Suspension training, kettlebells

Tom Eastham is a personal trainer and nutritionist at Fitness First,


Your feet are one of the hardest working parts of your body. The average person walks 5,000 steps a day ‒ adding up to over 80,000 miles over a lifetime. As the earth has a circumference of approximately 24,900 miles at the equator, that means you walk the equivalent of over three times round the World during your lifetime! It sounds a lot, but ideally you should walk twice as far, as the recommendation for optimum health is to aim for 10,000 steps per day. Regular walking is associated with better health, less depression, less fatigue and a lower risk of heart disease than occurs in non-walkers, and helps to maintain your mobility as you get older. Regular walking also improves your strength and endurance, reduces age-related weight gain ‒ especially around the waist ‒ and can lower harmful LDL-cholesterol levels, while increasing beneficial HDL-cholesterol and improving glucose tolerance.

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But the benefits of walking come at a price. The downward force on your feet when you walk is enormous. The heel of a woman weighing 100 pounds exerts pressure of up to 2,000 pounds per square inch as she walks. No wonder wooden floors are readily damaged by narrow, high heeled shoes. And because of those high heels, women are four times more likely to develop foot problems such as corns and bunions than men. If you want to avoid foot problems, it s advisable to wear heels that are less than 6cm high (2.4 inches). In fact, going barefoot is even better for your feet. The Masai, an African nomadic tribe, walk barefoot on soft, natural ground and rarely develop postural problems because their body rebalances itself with every step. Humans have been running for millions of years in thin sandals or with no shoes at all, yet it s a common misconception that cushioned, modern running shoes ‒ which were only invented in the

1970s - are necessary to run safely and comfortably. VIVOBAREFOOT is leading the barefoot revolution with the first barefoot shoe featuring a patented, ultra-thin, puncture resistant sole. This sole allows maximum sensory feedback and protection with every step, offering all the benefits of going barefoot with all the protection of normal shoes. Their range includes lifestyle shoes for everyday use, as well as running shoes. Following his own studies into the subject, Daniel Lieberman, Professor of Human Evolutionary Biology at Harvard University, has discarded his trainers and now runs barefoot. His research demonstrates that barefoot runners, who tend to land on their fore-foot, generate less impact shock than runners in sports shoes who land heel first. This makes barefoot running comfortable and could minimise running-related injuries. Professor Lieberman comments: As an educator, I strongly believe that more of us need good, scientific, evidencebased research on how our bodies work so that we can make informed choices about how to walk, run, and stay healthy. I am pleased that VIVOBAREFOOT is helping to make this information widely available. All of us - and our feet - are sure to benefit.

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Having recently retired from competitive swimming due to injury, Cassie Patten (Olympic Bronze medallist in the 10km swim and two times silver medallist in the World Championships) is now focussing on Triathlon events, beginning with an Ironman in summer 2013. ‘I’ve been a competitive swimmer my whole life until injury forced me onto dry land,’ says Cassie. ‘I wanted to take up running to stay fit, but due to poor technique I kept suffering injuries.’ A friend introduced Cassie to barefoot running coach, Jonno Gibbins, who trained her using VIVOBAREFOOT’s techniques. Before her first barefoot training session, Cassie was unable to run for more than ten minutes due to knee pain. ‘I had my running filmed and, watching it back, I was amazed how heavy footed and laboured it was. After an hour of drills and skills I was filmed again and it looked like a different person. In fact, I looked and felt like I was running like a rhino at the beginning of the session - after which I was transformed into a gazelle. I can now run for 45 minutes with no pain whatsoever! Every run I have completed since September has been in barefoot shoes. I will never go back to heel striking! I highly recommend anyone who wants to improve their running to contact VIVOBAREFOOT for their own running transformation.’

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Regular exercise is a key part of staying healthy and controlling your weight. At some level, we all know that, and many of us put it into practice. But it s easy to overlook one of the most vital parts of that advice ‒ it needs to be regular exercise. You might naturally think that any exercise is better than no exercise, and while there is truth to that in terms of overall fitness, some studies have indicated that irregular exercise can lead to piling on the pounds during periods of inactivity. All the more reason, then, to think about your exercise regime as an on-going project, something you stick to week by week, right through the year. So how do you keep motivated... especially when it s raining, there s snow on the ground, or work and family pressures are swallowing up your time? There s no single right answer - we re all different and motivated by different things, but there are a few tried-and-tested approaches to help boost your motivation for exercise. Make a minimum commitment, even if that s just 15 minutes of dedicated exercise a day, every day. Exercise by its very nature makes you feel better, and you ll often find that those 15 minutes turn into half an hour or more, and it all helps. Work out alongside a buddy or partner - you ll push and encourage each other to do just that bit more. And if you don t turn up, you re letting them down, too. Your choice of partner makes a real difference here, so team up with someone who you know sticks to a good, regular exercise schedule. And don t worry if your workout partner is fitter or more advanced than you; many psychologists believe that this only motivates you to work harder to reach their level!

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If you want plenty of experience in dealing with difficult people,  have  kids.



41 Everyone knows, or has known, a person who s difficult to get along with. Socially, you can often choose not to see someone, but if it s a work colleague what s the best way to deal with them? The following five strategies can help.

Be Empathetic See if you can understand why your work colleague acts the way they do. Are they stressed about the task in hand? Is it a lack of resources? Or is it simply an area in which they have little experience? Once you know what the problem is, you may find a solution. Build Rapport Sometimes it s too easy to accept the differences you can t reconcile. Take a break together; go for lunch or even a drink after work. You may find you have things in common outside of the workplace. This can help build mutual respect and make it easier to work together. Talk About It Even if you can t understand why your work colleague acts the way they do, letting them know how you feel about the job at hand (in a positive matter), and what you want to achieve, can help the situation. Make sure you listen to their aspirations and concerns, too. Do your best to keep the discussion good-natured.

Escalate If the situation gets to the point

where it s affecting the quality of your work, or the project you are both working on, then it s time to talk to a manager. However, don t apportion blame. Address the issue in a neutral way that demonstrates that you re concerned about the success of the project rather than the character of the individual you are working with.

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Do you Fight fair? Every couple fights at one time or another. In fact, healthy relationships need an occasional argument to clear the air. If, as a couple, you can accept that disagreements will happen, you should be able to lay down some ground rules to bring about the most positive outcome. Clearly, these will differ from couple to couple, but it s a good idea to talk about it early on in your relationship. • Never fight in front of the children. Your children will experience the emotional consequences of any argument long after you and your partner are friends again. • Stick to the subject. Don t bring up past grievances to justify your argument. • Be respectful. Don t belittle each other, or call names. • If things are getting too heated, walk away. Come back to the debate when you have both cooled off. • If someone offers an apology, accept it graciously, even if you feel aggrieved. • Always make up. The most important part of any argument is its resolution. Once you ve reached a compromise, make sure making up is just as vociferous as the argument. If you have children, make sure they know that you love each other even if you have occasional rows. A day or two after your fight, it s a good idea to revisit how you can argue better in future. Just be careful not to rekindle what it was that started the fight in the first place! Couples who can learn from their disputes are the ones who will stay together in the long term.




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Infidelity means the end for many relationships. Even those that do reconcile after an affair tend to encounter further problems so the relationship breaks down later on. But some couples do make it, and many say that their relationship is stronger as a result. If you want your relationship to survive in the wake of infidelity, here are some strategies that will help:

End the affair - It might seem obvious, but even when the physical aspect of the affair has ended, there must be a commitment to cease all contact with the other party. Until this happens, you can t even think of moving forward.

Tell the truth - Honesty is key. If you continue with the lies that went on during the affair, you will never rebuild trust. Answer all questions openly and honestly.

Take responsibility for your actions - You must expect

your betrayed partner to feel let down and angry. Be empathetic and don t transfer the blame for the affair onto them. If you want your relationship to continue, accept responsibility and apologise frequently. Don t expect quick forgiveness. Your partner has been deeply hurt so, understandably, anger will flare from time to time and you have to accept that if you want your relationship to survive.

Move on - It s easy to spend all

your time discussing the affair and its ramifications, but eventually you need to look to the future. Start by limiting time spent talking about the affair and try to do other things together again. It s also important to avoid bringing up the affair in arguments about other aspects of your life together.

If you’re struggling, relationship counselling can help. For more information, visit

Love Cheats


Getting to


know your Child’s

Teacher Building a good relationship with your kids teachers is crucial if you want to help your children do well at school. After all, it s through their teacher that you will discover your child s strengths and weaknesses, both academically and socially.

Start at the beginning -

Arrange an informal meeting at the beginning of the year to introduce yourself to any new teachers, and discuss issues you re concerned about. It s a good idea to use this meeting as a

basis for getting in touch throughout the year.

out what special events or projects are planned.

Be appreciative - Your child s teacher is there to help. Make sure you give credit where it s due, as well as suggestions and criticisms. For instance, if your child comes home describing what a great day they had, make sure the teacher knows you re grateful.

Be interested - Try not to ask

Get involved - Even if you

work full-time, there are things you can do to help at school. Try to attend one or two PTA meetings and find

your child generic questions such as: How was school? Be more specific. If you re aware of on-going projects, ask how they re progressing. Don t forget to ask about your child s friends too.

Address issues - Speak to the teacher as soon as possible if you have a concern about anything. But never criticise the teacher in front of the child. If you re unhappy with the meeting ask to speak to the teacher s manager.




This section

Your eating habits play a major role in reducing your risk of a heart attack, or of experiencing further problems if you already have a heart condition. How? Because following a healthy diet reduces your risk of a number of heart disease risk factors, including diabetes, high blood pressure, high cholesterol and weight gain. For example, regularly eating too much salt is directly linked to raised blood pressure and most people today consume way above the recommended daily maximum of 6g. Since processed and packaged foods have so much hidden salt it s best to avoid them as much as possible and make meals from scratch at home.

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- Chinese proverb

The more you eat, the less flavour;; the  less  you  eat,   the  more  flavour.

Heart Eat to Beat


45 Eating well doesn t mean boring food, as proven by the British Heart Foundation s new recipe book. Everyday Spice is full of delicious recipes using herbs and spices instead of salt, to add flavour and all the nutritional benefits of these powerful ingredients.

Garlic has been used for centuries to help lower cholesterol, thin the blood, reduce blood pressure, control infections and reduce inflammation in the body. Garlic s health boosting properties are partly due to allicin, which has beneficial effects on the circulatory system. Onions lower cholesterol, inhibit

hardening of the arteries, enhance the elasticity of blood vessels, and help to maintain a healthy blood pressure. One of the key compounds in onion

is quercetin which helps prevent chronic inflammation which can lead to thickening of the arteries.

Turmeric contains a potent anti-oxidant and anti-inflammatory ingredient called curcumin that also acts to lower blood pressure and reduce the risk of unwanted blood clots. Ginger is a powerful blood thinner as well as an anti-inflammatory which is used in Ayurvedic medicine to both treat and prevent cardiovascular disorders. Ginger is thought to dilate blood vessels and increase energy production in heart cells. Cayenne Pepper contains the antioxidant, capsaicin, which can lower blood pressure by dilating blood vessels. It is also useful to treat heart conditions such as abnormal rhythms and atherosclerosis.

Everyday Spice shares over 60 of the world’s greatest, spice-infused recipes that are specially adapted to be as good for your heart as they are for your appetite. From well-loved Indian classics like chicken tikka masala, to Far Eastern specialities like stir-fried beef, this book is full of exotic dishes for all occasions that are bursting with exciting and vibrant flavours.

£9.99 from (or call 0845 246 4050). Perfect for healthy family recipe inspiration or as a special gift.

Avocado & papaya salad (serves 4) These two fruits make a pleasing combination, especially with the hint of spiciness from the cayenne pepper and the freshness of the lime juice ‒ a taste of the tropics in a bowl!

Ingredients 4 ripe avocados, peeled and stoned 4 ripe papayas, peeled and deseeded Juice of 1 lime 2 baby gem lettuces, washed and trimmed 2 handfuls of cherry tomatoes, halved 1 small red onion, finely diced

For the dressing: 1 clove garlic, finely chopped Zest of 2 limes and juice of 1 ¼ teaspoon sugar ½ teaspoon freshly ground black pepper ½ teaspoon cayenne pepper 60ml (2 fl oz) olive oil

Variation: Use mangoes in place of the papayas

Method 1. Slice the avocados lengthwise into 1cm (½in) slices. Slice the

papayas width wise into 1cm (½in) slices. Drizzle with the juice of 1 lime immediately.

2. Create a bed of baby gem lettuce in each of 4 bowls. On top of this, arrange the avocado and papaya slices, overlapping and alternating them. Now add the cherry tomatoes and onions to each bowl.

3. Combine the dressing ingredients in a small jug or bowl, mix well and pour or spoon over the salad. Serve immediately.




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Chicken Jalfrezi (serves 2)

This tasty chicken curry is a relatively dry curry as it has less masala (spicy gravy), so it is great served with chapattis or any Indian flatbread of your choice.

Ingredients 2 teaspoons olive oil 1 onion, chopped 1 clove garlic, chopped 1 fresh green chilli, deseeded and chopped 2 teaspoons curry powder or paste 1 teaspoon tomato puree 2 skinless chicken breasts, cut into bite-sized pieces 125ml (4fl oz) water 1 teaspoon grated fresh root ginger 1 green pepper, deseeded and sliced

Method 1. Heat the oil in a large pan, then add the onion, garlic and chilli and fry for about 4 minutes.

2. Stir in the curry powder or paste and the tomato purée. Stir for 30 seconds, then add the chicken.

3. Brown the meat quickly over a high heat for 3‒4 minutes, then add the

water and cook for 6‒8 minutes. Stir, add the ginger and green pepper and cook for 1 minute.

Tip: If you don’t have any curry powder or paste, add ¼ teaspoon turmeric, ½ teaspoon ground cumin, and ½ teaspoon ground coriander to the dish just before adding the tomato purée. If you don’t have tomato purée, use 1 chopped fresh tomato instead.

Infuse citrus fruits into your tap water with Citrus Zinger. Try lemon & orange, lemon & cucumber, lime & honey or orange & mint to stay hydrated with flavour but almost zero calories and sugar. Healthier than carton fruit juices and sports drinks, which can contain two to four teaspoons of added sugars per 100ml. £16.95 plus P&P from

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White Fish Masala Curry (serves 6)

Use your favourite white fish to make this tasty dish, in which the fish is poached over a gentle heat in a flavoursome masala (spicy gravy). This curry is great served with plain boiled rice or Indian flatbreads and a side dish of salad or vegetables.

Ingredients 450g (1lb) white fish, such as cod or haddock

Method 1. Cut the fish into bite-sized chunks, sprinkle with the lemon juice and leave in the refrigerator for 10 minutes.

2. Heat the oil in a pan and fry the onion and garlic until soft, then add the ginger, tomato and all the spices and cook for about 5 minutes.

3. Add the fish. Ensure the sauce covers the fish completely. Add a little water to stop the fish from sticking to the pan, if necessary, and simmer over a low heat for 10‒15 minutes until the fish is cooked through and the masala has penetrated the flesh.

2 tablespoons lemon juice 2 teaspoons olive oil 1 medium onion, chopped 1 teaspoon crushed garlic 1 teaspoon crushed fresh root ginger 2 small tomatoes, liquidised or skinned and finely chopped 1 teaspoon cumin-coriander powder 1 teaspoon crushed fresh green chilli ½ teaspoon turmeric ½ teaspoon garam masala 1½ teaspoons ground black pepper

Okra curry (serves 6) Okra is naturally low in sodium and low in saturated fat, counts towards your five-a-day and has an interesting texture and flavour. When buying okra, look for small pods, which are the most tender, and ensure the skin is nice and fresh, not dry looking. If a pod snaps when bent, it is fresh. Serve this dish with chapattis or naan.

Tip: Fish is a nutritious choice, but it’s important to consider the environment and sustainability issues when buying it. Look out for onpack information  or  talk  to  your  fishmonger  to  help  guide  you.


Ingredients 450g (1lb) okra 1 tablespoon olive oil 1 teaspoon cumin seeds 2 medium onions, chopped 1 teaspoon crushed fresh green chillies 1½ teaspoons cumin-coriander powder ½ teaspoon turmeric ½ tablespoon chopped fresh coriander stalks 1 medium tomato, chopped ½ tablespoon chopped fresh Coriander leaves to garnish 1 tablespoon lemon juice (optional)

Method 1. Rinse the okra pods under cold

running water. (There s no need to dry them.) Cut them into pieces that are 1‒2.5cm (½‒1in) long. Set aside.

2. Heat the oil in a large pan, then

add the cumin seeds and chopped onion and cook over a medium heat until the onions are soft.

3. Add the okra, green chilli, cumincoriander powder, turmeric and chopped coriander stalks. Mix well.

4. Add the tomato and cook,

uncovered, for 5 minutes over a medium heat. Reduce the heat to low and cook for 7‒10 minutes or until the okra is tender, stirring every 2‒3 minutes.

Mutter ‘Paneer’ (Serves 6) Mutter paneer is a classic North Indian curry made with peas and paneer cheese. In this version, the paneer is replaced with tofu ‒ the two are similar in texture and they both have the useful characteristic of taking on the flavours of the spices they are cooked with. However, paneer is high in saturated fat, so tofu makes the perfect substitute in this fusion-food take on a well-loved dish.



300g (10 oz) firm tofu

1. Cut the tofu into 2cm (¾in)

2 tbsp rapeseed oil ½ tsp mustard & cumin seeds

2. Warm a large pan over a medium

1 tsp tomato puree

heat, then add the oil. When the oil has warmed slightly, put in the mustard and cumin seeds. Once the seeds begin to pop, add the onion and cook until soft.

1 tsp cumin-coriander powder

3. Put in the tomato, tomato purée

1 small onion, chopped 2 medium tomatoes, chopped

1 tbsp chopped fresh coriander ½ tsp chilli powder & turmeric 100ml (3 ½ fl oz) water 450g (1lb) frozen peas

5. Remove the pan from the heat and place the okra mixture in a serving dish. Garnish with the chopped coriander leaves and sprinkle over the lemon juice, if using, just before serving.

cubes. Set aside.

and all the spices and cook for 5 minutes. Add the tofu pieces to the pan with the water. Bring to the boil, then add the peas. Reduce the heat and simmer for 10 minutes. Serve warm.

Tip: Because standard paneer is high in saturated fat, you might find that  tofu  is  a  good  alternative  in  many  dishes.  While  100g   (3½oz) of paneer has 18g of saturated fat, the same amount of tofu has less than 1g on average.

No Added Salt is the UK’s first range of nutritional, frozen children’s ready meals. Developed with a leading paediatric dietician, they are packed with flavour and ‘goodness’, without added salt, additives, flavours or preservatives. Find a variety of meals, including Sausage and Mash, Spaghetti and Meatballs, Beef Burgers, Chicken Nuggets and Fruity Chicken Curry in the freezer section of Tesco stores (£2.50), and soon on-line at



debate For


Do Crash Diets Work? Are you For or Against

When a holiday or special event is coming up, many people feel tempted to go on a crash diet in a desire to look their best. But almost all dietary experts agree that severely restricting your calorie intake, or even skipping meals on a crash diet, isn’t healthy. So are crash diets safe and are they worth the effort? For: Fiona I love beach holidays and want to feel confident when I m wearing a bikini. I always plan to go on a diet several weeks before the holiday starts, but somehow I never manage it in time and always end up needing to lose a few pounds at the last minute. So, I usually start a crash diet about a week before a holiday or special occasion. I ve tried various crash diets, from the cabbage soup diet to the grapefruit diet and all of them work by limiting the amount and variety of food that you re allowed to eat. They might not be much fun but they definitely do work. Every time I ve gone on a crash diet, I ve managed to lose

several pounds in a short space of time. My boyfriend hates it when I m on a crash diet and says it isn t safe, but I don t think they do any harm. The diet only lasts a week or so, which I think makes it safe and the results are amazing. There s no other way I could lose so much weight in such a short amount of time, and it s certainly better than having to go to the gym every day. To ensure I get all the right nutrients I take a multivitamin. A lot of crash diets involve eating fruit, vegetables, soup and salads anyway, so I think they are actually fairly healthy. And when I look fab on the beach in my bikini, I know it s all been worth it.

Against: Ruth Crash diets never work. Any diet that is so limiting can t be maintained for long, and even people who do lose weight will put it all back on again just as quickly, if not quicker, than they lost it. My friend went on a crash diet before we went on holiday and she had lost a few pounds before we set off. By the middle of the holiday, though, she d put it all back on and felt miserable ‒ in my opinion it wasn t worth the effort. To maintain a healthy weight, it s better to follow a healthy diet and exercise plan all year round rather than overindulge for months and then starve yourself for a short time

to try and lose weight quickly. A restricted diet means that you miss out on lots of essential nutrients. You need to eat a balanced diet from all the different food groups in order to feel well. I did try a crash diet once when I wanted to lose a few pounds before a friend s wedding. Apart from being incredibly boring, it made me feel terrible ‒ I had headaches and couldn t concentrate. I only stuck to it for a couple of days before giving up ‒ I d rather be a few pounds heavier and feel happy and healthy than feel worn out and fed-up on a crash diet.

What do you think? Are you For or Against crash diets? Visit www. to register your vote!



Nights Out Whether you want a night out in town, a relaxed evening with a friend, or a romantic night away with your partner, Yourwellness offers a range of ideas in your local area. We think it’s importnat to enjoy your leisure time and maybe try somewhere new - each month we bring you the best on offer where you live.


The Capitol

Horsham Superbowl

This season features a wide range of popular music, comedy performances and family shows and welcomes new faces and companies as well as familiar ones back to The Capitol. Our film initiatives, such as Movie Mondays and the Film Loyalty Card are proving very popular - more details can be found in our brochure. Tel: 01403 750220 Web:

If you want a fun-packed, good value day out for all your family or a big night out with your friends in Horsham, you’ve come to the right place! Horsham Superbowl is the top local venue for a wide range of exciting entertainment. As well as top of the range ten pin bowling, we offer zaptastic LaserQuest and, oh, did we tell you we’re brilliant at organising parties? We love parties, whether it’s a children’s birthday party, a Christmas party, a corporate event or a teen night out – just sit back and let us do all the work. Tel: 01403 274642 Web:

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The Chameleon

The Octopvs enjoys a wonderful themed double bar that recreates the truly hedonistic pleasures of the ancient Roman Empire. Octopvs Bar is so much more than just a night spot, we also boast an extensive lunchtime menu and of course a vast list of cocktails, wines, coffees, mocktails and beers to enjoy anytime. Tel: 01403 211500 Web:

Named after Wabi-sabi, the Japanese movement characterised by simple, undeclared beauty, Wabi is a restaurant and cocktail lounge whose striking design and elegant cuisine ensure that it more than lives up to its namesake. Based on an izakaya, a traditional Japanese fusion of restaurant and bar, Wabi is the little sister of brand new Wabi London. Here you will find a groundbreaking menu created by former Nobu head chef Scott Hallsworth. His seasonally-influenced Japanese fare with a contemporary European twist has already won Wabi many accolades, two AA Rosettes included. Dining at Wabi is further enhanced by both a sushi counter that allows its highly skilled chefs to show off their skills and a delightful Japanese water garden for al fresco dining. Tel: 01403 788140 Web:

The Chameleon club is a great place to party and have fun with friends. Amazing music played every week and a great choice of drinks to get behind the bar. Gauranteed service with a smile. So come get your groove on. Tel: 01403 274642 Web: chameleon.horsham

Red box shows the safe margin. Important matter should not exceed the Red box.




France Baudet, MD of Cannelle

Anna Gucova, Senior Screening Nurse

Shirley Scott,


Dr Tim Robinson, GP,


Emily Whitehead, Nutritionist

I used sunbeds regularly in my 20s and thought I was doing myself a health favour by switching to spray tans for a bronzed glow ahead of weekends and events. But I recently read that spray tans have now also been linked with health risks affecting female fertility, the development of babies and even cancer. Having a tanned skin tone is important to me, and I thought I was being safe by staying out of the sun and avoiding sunbeds. I like the glowing look as it increases my confidence, but after reading about the risks, I wonder if I m putting my health in jeopardy for the sake of a glowing tan? Are these reports true? If so, what are the alternatives? Do oral supplements work? The thought of going without a tan makes me feel anxious ‒ it would really dent my self-confidence.

France Baudet, says: Thanks to increased awareness of the dangers of UV damage and exposing skin to the sun, spray tanning has become a popular alternative worldwide. The newly highlighted risks associated with spray tanning are primarily due to the cocktail mix of ingredients used in the tan. Although approved for external use, it is believed the main component of spray tans, dihydroxyacetone (DHA), can be potentially harmful when inhaled so it enters the lungs. Although some reports linking DHA to gene mutations, asthma, lung tumours and fertility are not 100% confirmed by scientific evidence, salons should put the health and wellbeing of their staff carrying out the spray tans and their clients foremost. Here at Cannelle, we immediately decided to no longer offer spray tanning treatments after recent international concerns about the safety of inhaling the spray tan fumes were highlighted. Introducing nose clips and improving ventilation is not enough of a precaution as the vapour will still be inhaled by the mouth. As the research into this issue advances we will watch with interest though. In the meantime, I would avoid using a spray tan and use a cream or lotion that is rubbed into the skin instead. This is a safe alternative to spray tanning, does not risk your wellbeing and still allows you to enjoy a healthy, glowing look.

France Baudet has brought French beauty to the UK with her exclusive salons, Cannelle, in Oxford and Henley. Visit

53 Anna Gucova, says: Research suggests that using sunbeds for the first time before the age of 35 increases the risk of developing melanoma, the deadliest form of skin cancer, by 87%. Sunbed use in your earlier years can also lead to premature ageing in your later years so any perceived aesthetic benefits from tanning will be negated later. As the Australians would say, There is no such thing as a healthy tan . Although sun damage cannot be reversed, you can take steps to prevent yourself from further damage by avoiding sunbed use altogether and following common sun safety advice such as wearing sunscreen with a high SPF and UVA rating and avoiding sunbathing and burning at all costs. You should keep an eye out for new or changing moles as these could be first signs of skin cancer. The MOLE Clinic would encourage you to follow the ABCDE rule for checking your moles regularly: • A is for Asymmetrical shape where one-half of the mole is unlike the other. • B is for Border irregularity where the mole is irregular, scalloped or poorly defined. • C is for Colour which varies from one area to another or has different shades of tan, brown, black. • D is for Diameter of a mole when it is bigger than 7mm. • E is for Evolving or changing size, shape or colour. Any one of the above changes should prompt you to go to your GP or see an expert like The MOLE Clinic immediately.

The MOLE Clinic is the UK’s leading nationwide skin cancer screening clinic with a  flagship  in  London’s  Oxford   Circus as well as 20 MOLE Clinics nationwide, Nurse Shirley Scott says: There can t be many people who are unaware of the dangers of direct sunbathing and the need to protect the skin. The concerns about the safety of spray tanning are mainly connected with tanning booths. Regular inhalation

of the chemical DHA, the one that actually makes your skin turn brown, is thought to enter the blood stream via the lungs and the soft tissues of the nose and lips. If you must use a tanning booth, then make sure the staff equip you with mask and goggles. There are tanning supplements available but are largely meant to be taken before sunbathing and their efficacy is unproven. The safest option is DIY at home. There are so many creams on the market to choose from, depending on the depth of colour required. Make sure you exfoliate first and do not mix the tanning lotion with moisturisers before application as it will streak. Avoid elbows, knees and heels where the skin is thicker. The best thing is to opt for one that gently builds to the required shade, that way you will see the bits you ve missed or that have streaked and you can easily remedy them. Don t go for a full-on TOWIE tango which is not a good look!

Shirley is a registered nurse who has raised three children. She is the former Chair of  a  pre-­school  music  association   and  spent  seven  years  as  a  primary   school governor. Dr Tim Robinson, says: People with low self-confidence have difficulties with interacting. This can lead to anxiety and general worries, selfconsciousness, lack of courage, self-doubt and feelings of inadequacy. Conventional treatment with the SSRI antidepressant, Citalopram, that also has a license for anxiety, is very effective. However many of my patients want to try natural treatments initially. I ve found a number of homeopathic remedies effective in patients lacking self-confidence. Lycopodium is excellent for those who are anxious before public speaking. Arg Nit is effective for people who get churning of the tummy and diarrhoea with anticipatory anxiety. Gelsemium is good for stage fright when the mind goes blank and legs go to jelly. These remedies would be taken at 30c potency on a twice daily basis, preferably with the guidance

of a homeopathic practitioner. Along with these remedies I usually offer supportive counselling in the form of CBT. This mind-body therapy is excellent at training people techniques for building self-confidence and dealing with situations that trigger anxiety. For an emergency anxiety situation, such as shock or fright, try Bach flower Rescue Remedy or homeopathic Aconite 30c repeated every 10-15 minutes until the anxiety symptoms settle. If you are prone to panic attacks, keep them to hand to control those anxiety feelings.

Dr Tim Robinson MB BS MRCGP DRCOG MFHom is an NHS and private GP  who  practices  homeopathy,   nutritional  medicine  and  acupuncture  in   Dorset. Emily Whitehead, says: Some dietary changes can help the tanning process. Carotenoid pigments protect fruit and vegetables from the sun by soaking up free radicals. Examples include alpha/beta-carotene and lycopene. Beta-carotene is a red-orange pigment, abundant in carrots, sweet potatoes and butternut squash. An excess of beta carotene gives the skin an orange tinge, and a study by Dr Stephen et al showed that people who consumed a diet high in beta carotene were satisfied with the colour of their skin tone. Also, a diet rich in lycopene (a red pigment) can give the skin an orange tinge. Foods rich in lycopene include, tomatoes, watermelon, papaya and pink grapefruit. Beta carotene and lycopene are best absorbed with fats so don t forget to include nuts, seeds, olive oil and rape seed oil in your diet. Another nutrient to consider is L-tyrosine, an amino acid which is needed to produce melanin, the pigment that darkens the skin during the tanning process. L-tyrosine is present in meats, cheese, bananas, seeds and soy products. Supplements containing these nutrients are available to enhance skin colour.

Emily Whitehead  MSc,  BSc,  Dip  NT  is  a   nutritional  therapist  in  Plymouth.    www.

Do you need expert advice? Send your problem, in confidence, to: Problems can only be answered on the page, we are unable to answer personally. You can also visit the forums at and ask advice from other readers online.




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Can Yoga treat neck pain? As many as one in five people experience longterm neck pain which can be difficult to treat. A study published in The Journal of Pain has found that lyengar yoga can reduce the level of neck discomfort and improve psychological well-being and quality of life. This form of yoga has previously been shown to help lower back pain, and is easy to practice as it uses props such as chairs and cushions to support the body when flexibility is reduced. It s thought to work by improving muscle tone and releasing muscle tension. This, in turn, has an effect on the way pain signals are transmitted and perceived by the brain.

Homeopathy helps footballers Football is associated with many aches and pains, and the German football team prefers to use natural, holistic therapies rather than traditional medicine. Researchers from Koblenz found that almost all (92%) of the doctors who treat Germany s first and second division football teams prescribe homeopathic remedies. The same study found that 60% of team doctors also recommended acupuncture. Why? Mostly because they don t have side effects, produce useful results, and are not of concern when it comes to dope testing!

- Lao-tzu

He who knows others is wise; he who knows himself is enlightened.

Art and Meditation beat cancer stress Having cancer is stressful, yet recovery is often more rapid if you can reduce your level of anxiety. The Jefferson-Myrna Brind Center of Integrative Medicine has found that combining a creative art and mindfulness program (awareness of breathing and emotions, mindful yoga, walking, eating and listening) can reduce brainwaves associated with stress. Although their program used female volunteers who were recovering from breast cancer, there s no reason it should not help men or women with other types of cancer, too.



Treat Yourself


Beauty Secrets Salon & Spa

Rush Hair Salon

Everyone deserves a treat once in a while, but where do you go? We take the stress out of finding indulgence with our monthly guide. Find local places in your area to relax the mind and body. Go on, treat yourself.

Escape for a day or for even just a few hours of pure relaxation and indulgence at our Arabian Day Spa. Located behind the doors of our original salon in Horsham, our spa inspired by ancient rituals, gives you the ultimate pampering experience. Lose yourself in our unique Rasul, a sensory herbal steam temple infused with pure herbs to induce deep relaxation. Whilst medicinal chakra muds are applied by therapists to stimulate and exfoliate, warm tropical rain falls from the dome to wash away the tensions of the day. Those guests experiencing a Day Spa Package can enjoy a light ceremonial lunch and exotic fruit in our relaxation area. Tel: 01403 240489 Web:

Our hair stylists understand that your time is precious, so we want to ensure that every moment spent in our hair salon is one to remember—an experience, rather than an appointment. From an indulgent head massage in our tranquil, mood-lit spa, to reading your favourite magazine and relaxing with a pot of fresh tea or coffee, it’s the little things that count. We’ll make you look and feel great and that you leave the salon feeling absolutely gorgeous, in a way that only a truly beautiful hairstyle can bestow. It’s YOU, by Rush. Tel: 0140 3887725 Web:

The Felbridge Hotel & Spa

Karen’s Beauty Rooms

Ashdown Park Hotel

The Chakra Spa at the Felbridge Hotel and Spa offers pampering treatments in an area of pure indulgence where you can relax and unwind whilst rejuvenating your mind, body and soul in peaceful surroundings. Specialist therapists use Elemis and Ytsara Thai Poultice products to immerse you in complete luxury. There are two Jessica Nail bars and a hairdressing salon for that complete makeover. Tel: 01342 337700 Web:

Established in Horsham Since 1984, a small friendly salon with highly qualified staff all with over 15 years experience. With up to date treatments including Guinot facials, massage, manicures and pedicures using OPI colours, shellac and minx. Waxing, advanced electrolysis, eyelash and eyebrow tinting, shaping and perming, make-up and much more. Tel: 01403 260111 Web:

Ashdown Park Spa, located in a gorgeous English country house hotel, has a wide range of Health and Beauty treatments available. All the treatments are individually tailored to your needs. Prescription facials, aromatherapy massages, body and heat treatments, solarium, manicures, pedicures and make-overs are all on the menu and the professional therapists are always on hand to help and advise on the treatments best suited to you. Tel: 01342 824988 Web:




Shield your skin If your skin is dry and uncomfortable after winter, [comfort zone] s skin defender cream is the perfect remedy to protect against sun, pollution and dehydration. £56.50 from spas and salons nationwide. Its celebrity following includes Yasmin Le Bon, Lily Cole and Emma Watson. For your  nearest  stockist  please  call  

01827 280 080 or visit

The ultimate escape Ashleigh & Burwood have launched a heavenly new collection of reed diffusers. The 11 Escapology fragrances are designed to whisk you away to the farthest corners of the globe. From Moroccan Rose, Kerala Spice, and Madagascan Vanilla, to the Seychelles, Havana or Seville, each fragrance contains a blend of four or more essential oils. £19.95 from www.

ashleigh-­ Yourwellness verdict: Try Koh Samui’s exotic mix of neroli, jasmine and ylang ylang above warm spicy notes of nutmeg, clove and orange blossom with hints of tuberose and vetiver.

Yourwellness verdict: Skin Defender contains hydrating hyaluronic acid plus Echium oil, whose essential fatty acids improve your skin’s natural barrier and supresses inflammation.

Get the most from your workout The new Scosche RHYTHM pulse monitor straps comfortably to your arm and works in conjunction with an app to manage, track and analyse your workouts. A built-in accelerometer allows RHYTHM to adjust for movement during exercise, providing an extremely accurate measurement of calories burned, speed, pace, route and distance. Works with an iPhone, iPad or iPod touch. £99.99 from Apple UK in yellow or pink.

Yourwellness verdict: Workouts can be personalised and targets set to ensure you always push yourself. A male or female voice updates you on your progress, letting you know how close you are to accomplishing your goals, or if you move outside your desired target heart rate zone.


Stay flexible for your heart According to Alison Evans, at Stretchworks, Recent research in the American Journal of Physiology suggests that improving your flexibility through stretching helps your arteries expand, making them more pliable and flexible, and strengthens the heart. Stretch with the help of her new DVD, Stretchworks, £12.99 from Amazon Yourwellness verdict: The Stretchworks DVD is a unique approach to exercise and features 35 minute and 10 minute work-outs suitable for all ages and abilities.

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Simply perfect running gloves Ronhill Switch gloves are made of ThermaLite and ActiveLite fabrics to keep your hands warm and dry without the weight. They provide warmth, water and wind resistance and breathability, with a cover that packs away into the front pouch. Essential for chilly weather. £17.99

- Wayne Dyer

What we think determines what happens to  us,  so  if   we want to change our lives, we need to stretch our minds.

from   Yourwellness verdict: They’ve thought of everything –towelling inserts on finger and thumb lets you wipe away perspiration.

Zap that cold sore Blistex Cold Sore Cream, the number one selling treatment in the US, is now available in the UK. Containing docosanol, it works differently to every other cold sore treatment by helping to block the virus from spreading to healthy cells when applied at first tingle. Other treatments only start to work once the cold sore virus has entered the healthy cells.

£6.99 from  pharmacies  and  supermarkets. Yourwellness verdict: Clinically proven to work as early as possible to block the cold sore virus. Blistex Cold Sore Cream also moisturises and protects lips,

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Comprehensive content covering all areas of wellness, every month! - Wellness news 22 ÂŁ y l - Exercise for wellness On or 12 f Full page AD es u - Relationship wellness s s i size should be 210mm X 273mm - Diet & Nutrition - Family wellness(Full Page AD should be always full bleed) To subscribe to Yourwellness Simply complete this form and send a cheque payable to Yourwellness Publishing LTD for ÂŁ22 to: Suite 10, The Beehive, City Place, Gatwick, West Sussex, RH6 0PA, or call 0208 588 9553 to pay by credit card or debit card

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Eye Surgeon launches do-it-yourself sight saver tests Mr Milind Pande, Consultant Eye Surgeon at the Vision Surgery Research Centre has developed three easy ways to check your own vision. These tests do not replace the need for regular eye tests but can help to identify common eye conditions. Car Number Plate Test: Walk 30 steps (for an average woman) or 26 steps (for an average man) away from a parked car, and you should be able to read its number plate easily, without squinting. Reading Test: Hold a newspaper or a book approximately 40 cm away from you, with your elbows bent. Can you read the text clearly without having to push the book further away from you? Frame Test: Look at a large window or door frame from across a room with your right eye only (close your left eye by putting your palm over it) and then your left eye only. You should be able to see the edges of the door or window frame as vertical and horizontal parallel lines without an kinks, distortions or bowing. If you identify any problems as a result of these three tests, see an optometrist as soon as possible. For further information

Just a week at a Health Spa is beneficial Have you always fancied a break at a health resort but found it hard to justify the cost? New research shows that seven days at a spa is not just a relaxing break, but significantly boosts your physical, physiological and psychological wellness. Thomas Jefferson University Hospital checked fifteen volunteers before and after their visit to a spa in Desert Hot Springs, California where they were introduced to meditation, colonic hydrotherapy, yoga, deep breathing, a juice-fast and a very low calorie diet of fruit, sprouts, raw and steamed vegetables, herbal teas and prune juice. Physical improvements included a weight loss of over 3kgs, on average, and significant reductions in blood pressure and cholesterol levels, plus a rise in blood count (haemoglobin). Psychological improvements included reductions in anger, tension, vigour, fatigue and confusion. They also reported greater feelings of spirituality.


Merck Donates 100 Millionth Tablet To Treat Schistosomiasis Pharmaceutical giant, Merck, has donated its 100 millionth praziquantel tablet to the World Health Organisation, free of charge, to treat the tropical worm disease, schistosomiasis. It s estimated that more than 200 million people are infected throughout Africa, making it the second most common tropical disease after malaria. The causative parasite is transmitted via contaminated water when working, swimming, fishing or washing clothes. The tiny larvae penetrate human skin, mature in the liver then spread through the body in the circulation to damage internal organs. As a result of Merck s donation program, which started in 2007, more than 28 million children have already been treated in 11 African countries. Merck will now increase its donation by tenfold to 250 million tablets per year.

ancient wellness Brew up some good health According to Dr Carrie Ruxton, of the Tea Advisory Panel, Tea has been popular for thousands of years and, as far back as 1906, was believed to be an antibacterial substance which could help to protect soldiers from typhoid fever. Mrs Beaton in the 1800s suggested soaking a cloth in tea and applying it to the eye to cure styes. In more recent times, tea s antibacterial effects have been proven using modern science, with studies showing it to be effective against Helicobacter (a nasty bug linked to stomach ulcers), food poisoning bacteria (such as E. coli and Salmonella), and mouth bacteria that help to cause dental decay. Modern research confirms that drinking three or more cups of the ancient remedy a day reduces your risk of heart disease and may help to prevent type 2 diabetes.

Even gentle touch is healing The sense of touch is one of our most ancient, and also one we can least survive without. It s vital for survival from the pleasures of kissing to the simple actions of walking, eating and withdrawing from pain. The ability to sense gentle touch develops early in the womb and provides comfort even before birth. Yet until now the mechanisms involved have remained a mystery. By gently stroking soft skin with a freshly plucked eyelash, scientists have now discovered the type of nerve cells involved, and the protein messenger they produce to transmit the sensation of the barest touch to the brain. Quite where this research will lead is unclear, but perhaps one day it will allow science to restore feeling to numb areas.

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- Irish Proverb

A good laugh and a long sleep  are  the  best   cures in the doctor’s book.

Old wives’ Fishy tale was right! Fish was traditionally known as brain food and was said to be good for your grey matter. Recent research suggests that people who eat the most fish are least likely to develop depression, and that eating fish can lower your risk of a stroke. Data from over 675,000 people found that eating five portions of fish a week reduced the risk of a stroke by 12% compared with those who only ate fish once a week. While people who eat fish may have a healthier lifestyle in general, such as exercising more, drinking less alcohol and not smoking, it s still worth aiming for two to four portions of fish per week as it s a high-protein, healthy-oil option that tastes delicious.


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What’s in store If you want to find the lastest wonder cream, the best new educational toy for the kids or just something to help make the cleaning easier, look no further! We bring you the best new products on the market each month for the whole of your family’s wellness.

Kindle Fire With a new 1.2 GHz processor and 1 GB of RAM, Kindle Fire is faster and more fluid than ever. Move seamlessly across apps and open titles quickly at a touch. Kindle Fire's new colour screen makes it easier than ever to find and enjoy your favourite titles. Spin through recent content straight from your home screen. Pin favourites and access them at a touch. Whether you're in the mood to watch, read, listen or play, Kindle Fire gets you started quickly and easily. Web: Price: £129.00

Steam SPA

Electric Underblanket

Have you ever wished you could enjoy all the benefits of a sauna in your own home? Not all of us have the space for a full steam room, but now there’s an answer that’ll fit in virtually any home – the Steam Spa. Constructed from hi-tech fabric on a flexible frame, the Steam Spa can be assembled in a small space and stored away conveniently when not in use. Switch it on, sit inside and relax for all the benefits of a luxurious sauna. Safe, reliable and easy to use, the Steam Spa is a perfect way to relax and improve health. Web: Price: £56.48

Stay cosy in bed with the Dreamland 6961 Intelliheat electric underblanket. Designed for a single bed, this electric underblanket hosts clever new Intelliheat technology and takes just 10 minutes to heat up to 37°C, so it is all cosy by the time you hop into bed. It also offers 6 heat settings, and a timer option that allows you to set it to switch off automatically after 1 - 9 hours. Slim wires ensure that you can barely feel this electric blanket underneath you as it warms up your bed, and the low energy consumption makes sure that you will barely notice it on your bills, too! Web: Price: £39.95

Magimix 14265 Le Duo XL PLUS Juicer in Satin With Le Duo XL, you can enjoy the full goodness of all your fruit and vegetables. Extra large feedtube will take whole or large pieces of fruit. Heavy duty juice extractor basket ideal for most hard and soft fruit and vegetables. Citrus press with lever arm to hold all types of citrus fruits in place. Large cone for bigger fruits such as oranges, grapefruits etc. Smaller cone for lemons and limes. Large free flow spout. Spatula designed to enable ease of removal of pulp from basket. Dishwasher safe parts. Quiet commercial grade induction motor. Web: Price: £189.00

ProForm 300 ZLE Elliptical Trainer The Proform 300 ZLE elliptical trainer gives you the smooth feel and powerful resistance you would normally only find on products found in commercial gyms. It's built with a blue LCD console with a dual-speed CoolAire™ fan to keep you cool while you work hard. The console also features 7 Weight Loss and 5 Performance programs and Intermix Acoustic speakers for listening to MP3 music. Web: Price: £399




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Blood tests will soon need just a single drop A new pocket device, the size of a credit card, could let doctors check your blood level of 50 different substances, including cholesterol, insulin, and signs of viral or bacterial infections - all at the same time. Known as the volumetric bar-chart chip (V-Chip for short), the device works with just a pin-prick sample of blood. Doctors will soon be able to perform tests at your bedside or in remote areas of the globe rather than sending samples to the nearest hospital lab for analysis. It works using antibodies that bind to different substances and produces results in the form of a bar chart that is both accurate and easy to read. Although still at the developmental stage, it could be launched within a few years.

New research program launched The number of people with neurodegenerative diseases such as Alzheimer s, Parkinson s and motor neurone disease is increasing as more and more people live for longer. To help understand who is most at risk of these conditions, an EU Joint Programme for Neurodegenerative Disease Research is providing funds of around 25 million euros to applicants from over 20 countries. Initial research will focus on the different processes at work in normal ageing versus neurodegenerative ageing, and look at the role of genetic and environmental factors, including stress levels and nutrition.

- Charles Dickens

Subdue your  appetites,   my dears, and you’ve conquered human nature.

My bacteria made me eat it… The type of bacteria living in your gut could be controlling your appetite, according to scientists writing in the Journal of Bacteriology. These bacteria both recognise and make hormones that interact with the part of your nervous system that s situated within your intestines. This, in turn, produces messengers that could travel to the brain to influence your mood. So far, a gut bacterium, Campylobacter jejuni, has been linked with causing anxiety. The latest theory suggests that other bacteria might influence your choice of food by producing substances that stimulate appetite and feelings of pleasure. So next time you find yourself holding a doughnut, try blaming your gut bacteria rather than your lack of will power!

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yourwellness RH12 magazine issue 031  
yourwellness RH12 magazine issue 031  

yourwellness RH12 magazine issue 031