Yourwellness is unique in that we cover all aspects of wellbeing, from health and relationships, through fitness and family, to work and finances. Whatʼs more, we also explore all the options available, from Ancient to Modern and Scientific to Holistic.

1. wellness nutrition // wellness debate // relationship wellness // emotional wellness
ISSUE 31£2.50
Com
plim
entary Copy
Focus on
Health
Love Cheats
Beware
Wake Up
& Break
those Habits
You can be
as young as
you think!
Heart
Com
plim
entaryRH12HD

2. Escape to our
Yoga & Spa Retreat
in tranquil Goa
Want to get away from the hustle and bustle of daily life?
Would like to gain peace of mind for summer?
Aimed at those who want to relax and enjoy tranquility away from their daily lives. With
plenty of spa treatments including yoga and meditation, this is the perfect way to
rejuvenate and de-§stress the body. Benefits include feeling refreshed, better sense
of peace and calm and improved moods and emotional balance.
Cleanse and refresh your body, mind and soul.

3. 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 heart-
friendly 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
www.yourwellness.com. 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,
sarah.brewer@yourwellness.netEditor
editor’s note
Dr. Sarah Brewer
reach us
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4. 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
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
56 wellness reviews
60 modern wellness
61 ancient wellness
64 scientific wellness
24Venus Cow shows you
how to Live A Purpose
Driven Life
34
40
What
would a
Personal
Trainer
Advise?
How to
handle
difficult
relationships
32 Sharing is Caring
45Avocado
& papaya
salad
56Get the most from
your workout
12 wellness focus
on Heart Health
26 emotional wellness
Wake Up & Break those
Habits
30 family wellness
You can be as young as
you think!
42 relationship
wellness
Love Cheats Beware
04 wellness news
08 kitchen wellness
Spring Clean your pantry
10 garden wellness
yourwellness.com
contents

5. 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.
WellnessAdvertorial

6. Getting married? Don’t ignore
those lingering doubts…
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.
Painkillers
can cause
headache
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.
Can mineral water
slow dementia?
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
visit www.haymax.biz.
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.
yourwellness.com
4 wellness
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7. the gateway to living well
Download the FREE App
to gain access to a FREE
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Our magazine is edited by the award
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Yourwellness is unique in that we cover all aspects of wellbeing, from
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8. 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.
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 beta-
casein. The new a2 milk
is available at Morrisons,
selected Tesco stores,
Budgens and Waitrose. For
more information, visit www.
milkintolerance.co.uk and
www.a2milk.co.uk.
Low allergen
milk
An Apple a Day…
Multivitamins may
lower cancer risk
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.
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 nutrient-
rich fruit and veg.
yourwellness.com
6 wellness
news
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10. - by Robyn Mason
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:
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.
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.
1
2
3
4
5
6
7
Robyn Mason is a nutritional therapist and
medical aesthetician at Flourish Health, 48
Wimpole Street, London, W1G 8SF.
Tel: 020 7 224 2247,www.flourish-health.co.uk
pantry
Spring
Clean your
yourwellness.com
8 wellness
kitchen
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11. Call us on 01403 248227

12. 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.
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!
Use a bigger pot for best
results
stuffing
for more than just
Sage
Grow
Cultivation: Sow seeds in spring
in full sunlight, although it will tolerate
slight shade. Soil must be well-
drained 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.
yourwellness.com
10 wellness
garden
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14. Heart He
Focus on
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.
yourwellness.com
12
focusThis section is sponsored by...

15. ealth
When my mind tells
me to give up, my
heart won’t let me.
- Anon
THE FIREPLACE SHOP
CRAWLEY
179 Ifield Road
West Green
Crawley
West Sussex
RH11 7HX
Tel No: 01293 524172
Mob No: 07850 858583
The fireplace shop have been installing surrounds and fires since
1969. The quality of our products are very important to us and are
always in contact with companies offering the latest designs and
technologies so we only fit the best quality products for you. We
offer a completely free no obligation home survey to discuss and
advise to make the right decision for your needs.
Feel free to come and look at our
products on display in our family run,
fully professional shop where our
staff are always happy to help.
Whats on display:
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ESTABLISHED SINCE 1998

16. My heart attack
What is a
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
the final blood
tests arrived
and dropped
the bombshell!
It was like the twilight
zone - being taken into the acute cardiac
unit of the hospital - staff talking to me
Will it happen to you?
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 life-
saving.
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:
Family history (mum having a heart attack before age•
60 or dad before age 45)
Smoking•
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.
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.
If
you think you
could be having a
heart attack, call 999
immediately. Chew an
aspirin (to help dissolve
any blood clots), lie
down and try to stay
calm.
yourwellness.com
14 wellness
focus
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17. 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.
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).
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.
Bring your father to the hotel for a scrumptious
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18. 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.
for a
Eating
healthy heart
by Rhoda Sutherland
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 pâté 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.
yourwellness.com
16 wellness
focus
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20. Rhoda Sutherland is the Nutrition
Support Services Manager at
Spire Southampton Hospital, the
leading provider of private cardiac
services for the south of England.
www.spirehealthcare.com/
southampton
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.
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.
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.
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.
Have everything in
moderation. We need
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.
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.
yourwellness.com
18 wellness
focus
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22. 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.
Why your
heart
exerc
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. No-
one 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.
by Nicola Hall
yourwellness.com
20 wellness
focus
This section is sponsored by...

23. 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.
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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24. Heart-friendly
supplements
Omega-3 fish oils reduce blood
stickiness, lower blood pressure and protect
against abnormal heart rhythm, especially in
heart muscle receiving a poor blood supply.
Krill Oil contains the same
beneficial fatty acids as omega-3
fish oil supplement, plus
additional antioxidants.
Try: Bioglan Red Krill Oil,
£17.99 from Boots and
Holland & Barrett.
Magnesium and
Potassium help to lower
blood pressure through
direct effects on artery
dilation, and flushing
excess salt from the body.
Try: Super Strength
Vitamin D3, £10.45
for 240 tabs from
www.healthspan.co.uk.
Try: Kwai Blood
Pressure, £12.99 from
Boots and pharmacies
nationwide
Vitamin D may
reduce the amount of
calcium laid down in
artery walls as part
of the hardening and
furring up process.
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
Try: BeetActive Concentrate,
£5.99 from health food stores.
Plant Sterols lower blood levels of bad LDL-
cholesterol 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.
Beetroot juice
supplies dietary nitrites that
cause blood vessels to dilate
so blood pressure falls.
Drinking just 70ml beetroot
juice can reduce resting
blood pressure by 2%.
Drinking 500ml beetroot
juice can significantly lower
blood pressure within one
hour, with the effect most
pronounced after three to
four hours after ingestion,
and lasting for 24 hours.
yourwellness.comyourwellness.com
22 wellness
focus
This section is sponsored by...

25. Tomato extracts
contain lycopene, a red
pigment that lowers
cholesterol and reduces
hardening and furring up
of the arteries. People who
regularly eat tomatoes and
tomato products are at least
a third less likely to develop
heart disease than those who
eat them infrequently.
Try: BergaMet, £42 from
www.bergamet.co.uk
Olive Leaf Extracts contain
30 times more of the beneficial
polyphenols supplied by extra
virgin olive oil. These help to lower
blood pressure, reduce unwanted
blood clotting and boost blood flow
through the coronary arteries.
Citrus Bergamot extracts
lower bad LDL-cholesterol and
can be used with or without statin
medication.
Knowledge is knowing the
tomato is a fruit, wisdom is
not putting it in your fruit
salad.
- Miles Kington
Try: Comvita’s Olive Leaf Complex,
£25.99 from pharmacies and health
food stores.
Try: Lyc-O-Mato, £12.18 from
Boots, Holland & Barrett and
other healthfood stores.
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26. - by Shirley Yanez
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
Wise men speak because they
have something to say, Fools
because they have to say
something.
- Plato
Live A Pur
Venus Cow shows
Drivenyourwellness.com
24 wellness
emotional
This section is sponsored by...

27. rpose
s you how to
Shirley Yanez offers a free, interactive life coaching
program at www.venuscow.com. Venus Cow centres
on common sense and showing people that what they
believe to be true is actually untrue.
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 .
n Life
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28. - 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.
Habits
Wake Up& Breakthose
yourwellness.com
26 wellness
emotional
This section is sponsored by...

29. Dr Lisa Turner is a sexual energy, personal and spiritual
development expert who speaks about the unspeakable.
For more information visit www.psycademy.co.uk/
emotional-resilience.
s
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.

30. 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.
Ma
5-
28 wellness
family
This section is sponsored by...
yourwellness.com

31. 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 change-
4-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.
agic Garden
-A-Day
Alicia’s
29
yourwellness.com

32. Experience is food
for the brain.
- Bill Watterson
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
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
You can be
as young
you thiyourwellness.com
30 wellness
family
This section is sponsored by...

33. You Can be as Young as You
Think: Six steps to staying
younger and feeling sharper
by Tim Drake and Chris
Middletone (Pearson Life) is
available from Amazon via
www.timdrake.co.uk.
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.
by Tim Drake
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34. There are few things more
frustrating for parents than when
children refuse to share with their
play friends. Young children are self-
centred 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
Caringis
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32 wellness
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35. 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, www.JonathanDavisWM.com.
By Jonathan Davis
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36. Personal Tr
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What wou
yourwellness.com
34 wellness
exercise
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37. 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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38. 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.
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
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 grain-
based 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.
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
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.
Tom Eastham is a personal trainer
and nutritionist at Fitness First,
www.fitnessfirst.co.uk
yourwellness.com
36 wellness
exercise
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Tel: 07834 704541

39. shoe revolution?
Have you
tried the
‘Barefoot’
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.
37
yourwellness.com

40. Olympic freestyle swimmer goes barefoot
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.’
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, evidence-
based 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.
For more information, and to view the
VIVOBAREFOOT collection, visit www.
vivobarefoot.com/uk.
yourwellness.com
38 wellness
exercise
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38 wellness
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Tel: 07834 704541

41. 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!
keep on
going
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42. relations
If you want plenty of
experience in dealing with
difficult people, have kids.
- Bo Bennet
How
yourwellness.com
40 wellness
relationship
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43. 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.
ships
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.
to handle
difficult
Fightfair?
Do you
yourwellness.com
41

44. 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.
Love Cheats
Beware
If you’re struggling, relationship counselling can help.
For more information, visit www.relate.org.uk.
yourwellness.com
42 wellness
relationship
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45. 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.
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.
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
out what special events or projects
are planned.
Be interested - Try not to ask
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.
know your Child’s
Getting to
Teacher
yourwellness.com
43

46. 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.
The more you eat, the less
flavour;; the less you eat,
the more flavour.
- Chinese proverb
HeartDisease
Eat to Beat
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44 wellness
nutrition
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47. 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
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.
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 East-
ern 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 www.giftshop.bhf.org.uk
(or call 0845 246 4050). Perfect for
healthy family recipe inspiration or
as a special gift.
Variation: Use mangoes in place of the papayas
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.
yourwellness.com
45

48. 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 tea-
spoons of added sugars per 100ml. £16.95 plus P&P from
www.jdharris.co.uk.
yourwellness.com
46 wellness
nutrition
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50. 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.
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
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
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.
Tip: Fish is a nutritious choice, but it’s important to consider the
environment and sustainability issues when buying it. Look out for on-
pack information or talk to your fishmonger to help guide you.
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48 wellness
nutrition
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51. 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, cumin-
coriander 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.
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.
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)
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 www.noaddedsalt.co.uk.
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.
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.
Ingredients
300g (10 oz) firm tofu
2 tbsp rapeseed oil
½ tsp mustard & cumin seeds
1 small onion, chopped
2 medium tomatoes, chopped
1 tsp tomato puree
1 tsp cumin-coriander powder
1 tbsp chopped fresh coriander
½ tsp chilli powder & turmeric
100ml (3 ½ fl oz) water
450g (1lb) frozen peas
Method
1. Cut the tofu into 2cm (¾in)
cubes. Set aside.
2. Warm a large pan over a medium
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.
3. Put in the tomato, tomato purée
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.
yourwellness.com
49

52. For
Against
What do you think? Are you For or Against crash diets? Visit www.
yourwellness.com to register your vote!
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.
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.
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
Against: Ruth
yourwellness.com
50 wellness
debate

53. Red box shows the safe margin.
Important matter should not exceed the Red box.
Full page AD
size should be 210mm X 273mm
(Full Page AD should be always full bleed)
Wellness
Promotion
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.
Nights
Out
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: www.thecapitolhorsham.com
The Capitol
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: www.horshamsuperbowl.co.uk
Horsham Superbowl
yourwellness.com
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: www.facebook.com/
chameleon.horsham
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: www.octopvs.co.uk
Octopvs
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: www.wabirestaurants.com/horsham
Wabi
51

54. 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 www.cannellebeaute.co.uk.
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.
yourwellness.com
52 wellness
experts
Anna Gucova,
Senior Screening Nurse
Shirley Scott,
Nurse
France Baudet,
MD of Cannelle
Dr Tim Robinson, GP,
MBBS MRCGP DRCOG MFHom
Emily Whitehead,
Nutritionist