Happy Space Magazine - Issue 2 by Happy Space UK

Issue 2 - May 2016

Isabel was born and raised in Argentina where she studied Cinema Directing at Universidad del Cine in Buenos Aires. After ten years working in the film and advertising industry she moved to London and started experimenting with painting and collage. During her almost four years in England she studied Art direction and Oil painting in Central Saint Martins College of Arts and worked in the Art department in films whilst developing her personal work. Check out her stuff on her website www.isamazzaglia.wix.com/site. Each issue we will team up with an amazing artist to create our front cover. Happy Space salutes you, Isa!

#HAPPYISTHENEWBLACK

Welcome

Trend Alert: Happy is so in! Yes! News just in! Being happy is being described as the latest trend to hit the UK. Move over winter blues because happy is the new black. Welcome to our second issue of the Happy Space magazine, dedicated to bringing top tips for university students on maintaining a positive mental state especially during the exam period. We hope everyone enjoys the special Black and White themed magazine and Happy Space HQ are wishing you all the best of luck on your exams! 5

contents Living with

Depression

Get a first hand account of what its really like to live with depression,

What is Happy Space?

Find out about who we are and what we do!

Happy Spacer of the month!

Hear from Ollie Horsfall, our Happy Spacer of the month! Superb playwright and mental health advocate.

Eating Happy Happy Space’s Nutritional Team give you some healthy recipes with positive benefits.

Chat with Judith Apps Happy Space’s own psychotherapist talks hard feelings of loneliness and how to turn that around.

Let’s talk about sugar A message from our writers on the topic of sugar.

What’s it like living with depression? I don’t believe that it’s something I can put in to words. My heart doesn’t hurt. Nothing has happened that has caused me to be emotional. Yet so much has happened that has left me feeling; numb. I suppose numb is the only word I can reason with. While I love my friends and family, I constantly find myself searching for some sort of belonging and coming up empty. I googled “the opposite of belonging” and all that it came back with was “insecurity” and “antipathy” but that’s not what I mean. A combination of those perhaps with a mix of unwanted and leacher or simply just “oh yeah, the other one…” But I should preface that by saying that no one has said or done anything to make me feel these things. I’d say that 90% is my brain over-analysing specific moments or words that were said in a particular tone, or just words that I felt should have been spoken but never were. The remaining 10% I suppose is a combination of previous events that even if they may have been in the distant (and possibly recent) past, have all contributed to the other 90% of over-analysing. In summary, I feel like shit. I feel a deep darkness in me that I haven’t felt since I was 16, when I was at my worst. The hardest part about that though, is that I don’t have the same network around me. The same people who understood and knew exactly what was going through my mind. Now that’s not to say I don’t have a support network. I’m sure I do. I’m just too afraid to test the waters. You see talking about things like this, out loud, is easier for a 16 year old who is experiencing all this for the first time. For a 16 year old who is terrified that the inner demon won’t let her wake up in the morning. It’s much easier than for a 22, almost 23 year old, who has been championing the idea of “if I can survive this, you can too. Talk about it. Talk to me. Things will get better!” for the last 5 years. I feel like a coward. Like a failure. If I speak to my adult friends, who possibly have never experienced this, will they look at me in judgement and think “you’ve done so much. Shouldn’t you have your life together by now?” or will they think that it’s just immaturity? I’ve got tattoos, marking my body, as a reminder of the inner strength that helped me win the war last time. But now that 22 year old is thinking “is it just easier to let the demon win?”. That last fight took it all out of me and it took me years to build up my defences again. And clearly I didn’t build them strong enough as they’ve come crumbling down much easier and faster than they were put up. This is what it feels like living with depression. It’s terrifying. It’s lonely. It’s soul-crushingly exhausting and the worst part is, for those who are as unlucky as me to suffer from “melancholic depression”, there’s no definite end. It is a battle I am going to have to fight for as long as I live. -Anonymous

Happy Space

Managing Director Nader Dehdashti

Editorial Vice Managing Director Tegan Creedy Campaign Manager Hugo Layard Horsfall Events Team Christiana Boules Gath Vakkalanka Marketing and Branding Graphic Design Secretary Treasurer

Bethan Thomas Alexandra Reading Monica Leaver Beth Walker

Issue 2 Writers Joshua Creedy Steffi Stone Sophie Thomas Kate Thorne Judith Apps Holly Davies

Digital Head of Digital Tom Pickup Social Media Managers Abs Jacobs Lucy Taylor Partners and

Contributers Roxx London Issie Kinnier Alix Evans Nomad Books

What is Happy Space? H

appy Space is a unique and niche non profit organisation.

Happy Space is a unique and niche non profit organisation. We strives to support and educate young adults, predominantly university students. Our main aims include raising awareness and removing the prejudice surrounding mental illness, specifically depression and anxiety. Reducing the stigma surrounding mental health is of great importance in going some way to enabling open discussion. At Happy Space we believe that mental illness ought never to be fought alone and as such, this is key in the prevention of its onset. ‘Happy Space’ is a self-explanatory name for our organization. We aim to offer university students a space in which they can both freely discuss mental health issues and in which Happy Space nutritionists, psychotherapists and sleep therapists (to name a few of what we consider ‘target’ areas) can offer useful information and advice. To begin, Happy Space will utilise King’s College London as their main ‘hub’, as currently we are in the process of setting up the ‘Happy Space Society’. The Happy Space society will meet weekly. In attendance will be a Happy Space health professional (e.g. a certified nutritionist) whom will be briefed to answer any queries students may have and who it will be possible to have a private conversation with if requested. Furthermore, the Happy Space society will organise events such as free of charge yoga to enable students to partake in health-promoting, mood-lifting group activities.

This is Barry the elephant, he is one of our mascot who strives to find his Happy Space. We hope to use Barry and the rest of his family to help add a little light to an area where a lot of people find dark. To meet the other members of the family, check out our website!

Nader Dehdashti Managing Director

Please take the time to support us and Like us on our facebook and share us with all your friends. Let’s start an epidemic of happiness!

Happy Spacer of the Month really help someone who doesn’t want it?’ and through the writing of the play I never really came to a conclusion. The trouble with people is that no one is black and white when it comes to this stuff. Whether Paul could have been saved if Dora had made it to him on time or whether Dora needs saving from her own grief are questions I left open. We look for help but the problem with depression is that it makes you feel bad for asking. Was it an issue that you found quite difficult to write about? This terms Happy Spacer is a very special man. Using his creative skills, he has spread awareness surrounding depression and Alzheimers. Oliver Horsfall would describe himself as a poet-playwright and is just finishing his final year at Kingston University studying Creative Writing and Drama. He won The Best of the Fest Award at the 2015 International Youth Arts Festival for his play ‘The Edge’ and is returning with his feature-length production, regarding Alzheimer’s, ‘T.E.A.R’s’ in July. We salute you Oliver!

So Ollie, last year you wrote a play about depression. Tell us a bit about that? The play was called ‘The Edge’ and was about a woman, Dora, coming to terms with the death of her brother, Paul, who sadly committed suicide. The play, at first, appears to be about Dora trying to save Paul, but through the twists and turns of the dialogue it becomes about her coming to terms with her grief anfd guilt over his death. The play is very close to my heart because, without realising it, I was writing about my own views of depression and the effect it has had on me in the past and how it continues to effect me today. What inspired you to write it? The initial question I wanted to ask was ‘Can you 10

Honestly? No. The reason being that I was revealing my own views on the subjects through the characters. Paul was my view of the world through the eyes of someone who suffered the worst of depression and Dora was the person trying to find the light in everything. The trouble I really had was writing the ending, giving it a sense of finality without giving the characters any real end. I wanted the audience leaving feeling like they had a greater understanding of an illness that is hard to understand, unless you, yourself, have suffered it. To coin a cliché: we all wear masks, sometimes it’s necessary to take your mask off and let people see what’s going on inside. What do you make of people’s attitude towards mental health currently? I know a lot of people who have experienced mental health problems within their families and have had to really fight to stop themselves following the same patterns. Whilst the conversation about mental health is getting louder, we need to do more to help families who have members who suffer. Kids shouldn’t have to care for someone who is deeply depressed, and adults shouldn’t feel like there is a risk in them asking for help from our Social Services. There is still a stigma, and if we are to eradicate it then we have to come from a place of kindness and understanding.

Q&A

How important would you say it is for students to have relevant information available for coping with mental health?

It’s damn important. Everyone should have access to a safe place to talk to someone about how they feel if they need it. Stress and struggle at university are real problems and not everyone is lucky enough to have the energy, money or social life to distract them.

Okay and finally, what did you think when we asked you to be our Happy Spacer of the term? I was absolutely honoured. I think it’s an amazing cause and I am glad I have a moment to be a part of it. (My play T.E.A.R’s will be on in July as part of The International Youth Arts Festival, and is a show entirely in verse about Alzheimer’s )

Information, not only on how to deal with these things yourself, but how to help those dealing with mental health problems are key to dispelling ignorance. What are your top tips for staying happy? Don’t just think about the things that make you happy, do them. Don’t ever let anyone make you feel less than you are. Don’t make any big decisions without sleeping on them first. Surround yourself with love. Art. Art. Art. Walk 11

The real Happy Meals with Steffi Stone There are some pretty jumbled messages about food out there but what is clear is that there is no single quick-fix food. Additional to having a large impact on physical health, food in general is inherently linked to mood. A healthy cognitive system is essential to effectively regulate mood and certain nutrients have a profound impact on supporting brain function. Researchers have found 9 nutrients that can boost mood and combat depression: calcium, chromium, magnesium, vitamin B6, B12, vitamin D, zinc, folate and iron. Take a look below for some recipe ideas of how to incorporate these nutrients into your diet to regulate your mood. Disclaimer, these are only a few of many foods and they are not one stop fixes and should be used as part of a healthy and balanced diet!

Broccoli

Dark Chocolate

Broccoli contains high levels of chromium which helps the brain regulate emotion and mood by increasing levels of serotonin, norepinephrine and melatonin. Try adding broccoli to your cauliflower cheese for an added boost in your diet. The high levels of the various B vitamins in the dairy products used in this also have roles in boosting mood, making this a must-have meal!

Rich in polyphenols that have been found to improve mood and provide stress relief by reducing the stress hormone cortisol. Studies also show that dark chocolate has protective effects on heart health, giving another reason to have a piece or two a day. Stick to chocolate with 70% or higher cocoa content to get these effects.

Pomegranate

Spinach

In a recent study participants drank a glass of pomegranate juice every day for 2 weeks and noted lower anxiety and depression. This would be a great addition to any breakfast or try adding some seeds to your salads for a zingy added extra.

Similarly to bananas, spinach contains folic acid which can reduce fatigue and alleviate depression. Folate all increases the efficiency of antidepressants so if this is relevant to you get on the asparagus, Brussels sprouts and avocados too!

Banana

Walnuts

Nuts and seeds are full of alpha-linoleic acid and in population studies those who eat the most are less likely to be depressed. Try adding some to your morning granola or make some fruit and nut flapjacks for a pick-me-up on the go.

Dark chocolate and walnut pomegranate clusters Ingredients: 230g dark chocolate Âž cup toasted walnuts Method: Line a muffin tin with paper liners â&#x20AC;&#x201C; or sit them on a baking tray if you do not have a proper tin. Break the chocolate into pieces and place in a glass bowl over a saucepan of warm water. Melt the chocolate slowly, stirring and taking care not to burn. Mix the walnut pieces and pomegranate seeds in with the melted chocolate. Spoon the mixture into the paper liner and place in the fridge to set. Experiment with this recipe by adding other fruits or nuts! A very easy, and slightly lighter, alternative to rocky road or tiffin cake.

Banana pancakes Ingredients: 1 very ripe banana 1 egg Cinnamon Topping of your choice Method: Mash up the banana with a fork or blender. Mix in the egg to create a batter and add cinnamon to taste. Heat a frying pan and add a small knob of butter. Pour the batter into the frying pan and cook on one side until done, flip and brown the other side. Eat immediately with whatever toppings you fancy.

isolation

Am I the only one to feel this?

Isolation is a feeling that probably all of us will have at one time or another during our lifetimes. A sense of â&#x20AC;&#x153;am I the only one to feel like this?â&#x20AC;? People all around us may seem to be more engaged in the world, to be having a better time, to be living in a better way: finding more friends, being more busy, having more support, enjoying a wealthier/healthier life. For young people finding their way in the world at the start of university these aspects of comparison may cause a distortion in the way they think of themselves, as perhaps less able than their peers. Several external factors can play a part in this

I Feel So Alone! don’t want to bore people

Facebook FOMO

difficult experience causing separation

new environment haven’t found tribe yet fear of not being accepted because of how I feel

Difficult life experience for the first time you are alone without an inbuilt support group to help. It could be parents divorcing, death in the family, change in financial circumstances - to name but a few. For anybody these would be trying times and create feelings of grief and upset and worry about the future. If you are alone at university and trying to process such changes in circumstances without knowing quite who you can speak to, it can add to the burden. Continuing a pattern you want to take the opportunity to “start” again at university but haven’t yet found the group that you feel comfortable with. You know you don’t want to be left out – perhaps you were shy at school, or you don’t want to be seen as the serious one, or you want to be seen as more serious, but until you find people you can relax with and start to trust, any experimentation can be hard. Your good friends from before might well have given feedback on your behaviour and this would be helpful. But in a new environment without that group it might be harder to know if you are liked and if you are found ok by the people you are with. Anxious or depressed feelings perhaps you are actually feeling very down: am I doing the right thing? Is my course the right one? Am I at the right university? Should I even be at university? And all

don’t “fit” in

around you the other students look confident and happy. Maybe it feels as if you would be boring them to talk about it. Maybe you feel, “what’s wrong with me- why can’t I be easy-go-lucky?” It might be quite hard to speak of this to new friends, people who don’t know where you are coming from. This might make you afraid to even voice those feelings. Putting on a brave face having to pretend to be other than you are can be exhausting, trying to look as if another evening out is fun. Another party is where you don’t want to be, but are scared not to be part of. This takes up huge energy and one response can be to stay in bed, or stay in your room – to hide away rather than not participate fully. Maybe there is a sense that you don’t want people to feel sorry for you. So any disclosure about your feelings isn’t easy. Social media how I “should” be. At any time social media can promote a sense of “others have a better time than me” and it can be particularly salient in a new environment when loneliness and being away is real. It can provoke anxiety and resentment and fear. All of which can be very debilitating. And perhaps some of those people are feeling just like you, and hiding it… we often suffer for similar reasons. Appearances can be deceptive. 15

Any of the above situations can lead to you feeling as if you are on your own, although surrounded by people - somehow people you can’t talk to. How do you know who is able to hear your story and tolerate/ cope with your outpouring? How do you explain that you don’t feel right? That it is on your mind all the time? That it is affecting the way you are? That it is sapping your confidence? That you may feel you can’t go out in the world.

“you may feel you can’t go out in the world” 16

Perhaps if you were still at home then parents, siblings, friends, a special relation might be able to help and you would find a way of righting yourself again. But in a world with no secure base, perhaps nowhere to feel safe and ok, the situation might feel rather hopeless.

In most circumstances having time to process events in your life, finding a way of examining what is going on for you and sharing what you are experiencing is a way of coming back to yourself, of finding how you want to be going forwards. This can happen in a number of ways, by mustering from somewhere the energy to look after yourself through counselling, through exercising, through eating the right foods, through finding even the smallest thing that makes you feel better.

“having breathing space can often help”

The idea of counselling might be alien – but the relationship with someone who is nowhere in your world is a very special one. The things that you might fear to tell others is safe in a counselling space, that person isn’t in your social/university world and they don’t judge. You can unearth what is worrying and in that space often find light and relief. Having a breathing space can often help with getting your strength back and finding a new perspective: with more confidence and knowing perhaps more about what you need in order to feel good about yourself. Most universities have a counselling service for students. You can also find help at www.counsellingdirectory.org.uk, many counsellors offering online/ facetime sessions as well as face to face. As human beings we need contact with others and sharing thoughts and feelings is a way of regaining contact. There are others out there that have gone through similar experiences, it is possible to feel ok again. It is perhaps important to find the right help for you so that those first painful steps back can be shared.

Judith Apps (UKCP, B ACP, MSc, MBA, BA Hons) A councellor & psychotherapist working with young adults and adults. Experience in the NHS and private practise. For more information go to: theedenpractice.co.uk judithapps@gmail.com 07775 696361

How to find happiness in your twenties I am just going to come out and say it; the twenties are the new thirties. There is too much pressure on young adults to have it all figured it out before they hit their thirties and this can make it very difficult to search for happiness when you’re too busy finding your purpose in life. YOLO is the modern day mantra being shoved down everyone’s throat at the moment. By the way for people who don’t know, YOLO is the acronym for you only live once. Carpe diem I hear you scream. Seize the day! Trust me I have read enough of those cheesy motivational quotes and a countless amount of self help books (80% of them with “fuck” in the title) but sometimes trying to seize the day is not as easy as it sounds. Every morning I try and wake up and imagine to myself that this is going to be my last day on the planet. What should I do? Well in principle, that thought is great because we are forced to make the most of our time and really enjoy the small things in life. However it isn’t that simple. I, along with the majority of people reading this, would spend my last day on earth spending all my hard earned cash on the things that make me happy. Whether that is a tub of Ben and Jerry’s Fish Food or a 20 pack of cigarettes (big spender, I know) but that can’t happen every day. Logistically you have to understand that you will be alive tomorrow and with that logic comes the thought of the future, which makes seizing the day somewhat impossible. That is of course if you think that monetary items are the things that make you happy. Now before everyone starts thinking it, I will come out and admit it. I haven’t found the secret ingredient to happiness and I don’t claim to have found all the answers either. However I do think through trial and tribulations I have found a few helpful tips and strategies that will help anyone in their twenties manage tasks, build lasting relationships and find their true individual path to happiness. Being in your twenties is such a ball ache. Not only is there the stress of finding yourself and your life’s meaning but we have to deal with the expectations that older adults, television and film have built us of this euphoric journey that individuals in their twenties should go through. We don’t live in the movies, the fairy tale ending is not around the corner and life is definitely not all wrapped up in a bow. Sometimes you just have to go with the flow and actually I think that is what being in your twenties should be all about. Trust me when I say this, it’s perfectly okay and normal not to have your shit together at 30 and before we go any further into this book, nothing will ruin your 20s more than thinking you should have your life together so get that out of your mind now. Maya Angelou once said ‘“we delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.” This is very much the message I am trying to convey. Don’t get lost in the final picture and start to spend more time enjoying the process that comes with figuring it out. Being in your twenties is all about exploring and discovering and less about trying to become the next Steve Jobs. Now the pursuit of happiness can be an ever-lasting search and the majority of individuals die having not found it. Again I will remind you that reading this is not going to give you the magical ingredients to find the source of you happiness. Sorry! I know I’ve said it a lot but I like to be as transparent as possible. I hope your ready for the classic line you’ve probably heard a million times but it’s one of Oscar Wilde’s finest. “Everything is going to be fine in the end. If it’s not fine it’s not the end.” - Nader, Happy Space 18

FINANCE THAT The majority of you reading this will be currently enrolled in a higher education course. In order to have reached this level of study, one will have had to overcome and pass multiple levels of exams, covering a broad range of subjects. The lead up to exams is normally condensed into a crammed, intensive four week revision period and upon the successful completion of said exam, the vast majority of the assumed ‘knowledge’ is forgotten. One may also look at the relevance of the subjects being taught. I understand the need fora wide, broad, comprehensive curriculum especially in ones formative academic years. However I would argue the tangible ‘real world’ value of some of the areas of junior study. In addition to this questionable value is the glaring omission of any real taught financial education. If you think back on your academic path to its current point, it becomes quickly apparent the lack of a taught financial education. Yes Maths forms a critical part of the curriculum and is a tool used within finance, but understanding Pythagoras’s Theorem doesn’t help you analyse which ISA is best suited for your current financial position or the best way togo about setting it up. There are personal finance issues that a lot of people will only begin to understand once they are already

burdened by them. Credit Cards are probably the most relevant example of this. For those of you reading this that have credit cards, do you really know how its interest is accrued? Have you critically assessed the market to ensure you are getting the best deal for your credit score? Maintaining credit card interest liabilities whilst trying to clear the capital balance can end up a daunting task and can lead to heightened financial anxiety. I find it incredible that people will spend huge proportions of their young lives educating themselves in academic disciplines yet largely do not consider financial education. Through ignorance and nativity, one can end up making poor financial decisions or succumb to bad financial habits, that can go up to burden them well into the future. Spend some time financially educating yourself. You may not like it but money plays an integral part of your life. Whilst a large proportion of you will not be motivated by moneyand rightly so, the issues that can occur around the poor maintenance of ones money can quickly accumulate into periods of stress and worry, that will go on the affect other more important areas of your life. Invest some time and effort early into your financial education and chances are, you are likely to reap the benefits of this for a lifetime.

Sorry Sugar, Its Just Not Working Out Anymore

One of the biggest benefits of this yogic path I’ve chosen to walk on is that it seems to have given me an internal camera, inward eyes if you like, that not only allows me to get more in touch with myself on a spiritual level, but helps me to really see and feel the affects of the food I’m putting in my body. More than ever before. And the more steps I take along the path, the clearer the lens gets. But what makes it blurry again is when I eat shit. I can’t give many concrete facts around this topic because I’m not a Deliciously Ella-fied nutritionist (watch this space), but what I do know for sure is that not only does a poor diet eventually show itself on the outside, it also massively affects our mind and our mood; a link that I’m growing increasingly sensitive to. Yes, I’ve said it before and I’ll say it again: I am a sugar fiend. Ok addict. BUT. I’ve admitted it, I’m fully aware of it, and now I’m doing something about it. After

Easter a few weeks ago, with the whole week having been underlined with chocolate, chocolate and more chocolate, I felt repulsed by the amount I’d consumed and the new wobbles I’d inherited. You know that feeling when you jog up the stairs after a few indulgent days… Uh uh. Not cool. But not only did I feel physically bleurgh the following week, I felt blocked, unfocused, lethargic and moody; trying to get anything done was a sticky, uphill struggle. Ok I’m gonna be honest – Easter aside, this is a pattern of mine that generally shows up on Saturdays and Sundays. Most used phrase: ‘Start Monday!’ Anyone relate? I’m not gonna lie, I ate two chocolate brownies, a piece of banana cake and half a family-sized slab of Green and Black’s white chocolate last night, with a sugar-coated devil on my shoulder whispering “it’s okay, we’re starting tomorrow!”. Urgh. SORT. IT. OUT.

So! I met another Sugarholic at my friend’s hen do this weekend, who had last month gone cold turkey and cut out all refined sugar for 21 days. I decided on the spot to follow her example and take on the challenge – STARTING TODAY. She warned me of the withdrawal symptoms – the headaches, low energy for the first week and a high risk of Moody Bitch Syndrome – and I was up for it all. My plan was to declare my ‘21 day sugar-free challenge’, document it and put it out there for people to read and maybe try out for themselves. But it was literally until I started writing this blog that the whole thing suddenly didn’t feel right to me… Firstly, if I know me, I know that completely cutting out something I enjoy will result in a mega-binge, probably sometime over the next seven days. And secondly, if I’m trying to practice and encourage generally not taking short cuts in life, slowly and surely feels like the right way for me. I used to be all or nothing. (All of the cake. None of the vegetables.) I still kinda am. I want to change. But not drastically; just steadily. The tortoise wins the race, right? (Is she still going on about the bloody tortoise…) We all know that sugar is the new fat. It’s just not good for us, physically or mentally. Not only does it pile on the pounds, it gives us foggy brain goggles, messes with our metabolism and wreaks havoc with our insides. Saying that, I do also believe that if eating something indulgent once in a while makes us happy, then on some level it’s good for our soul, and surely there’s some kind of balancing act going on there… Balance being the definitive word! So to all of my fellow Cookie Monsters reading this, I invite you to join me in abandoning the ‘quick-fixes’ that normally lead to longer-term disappointment, and instead focus on making small, achievable changes over time, to clean up from the inside out. All of these little daily dietary decisions, good or bad, that we don’t think make any difference, all in fact add up, and one day ultimately determine how healthy and happy we really are.

A few healthier ‘sweet tooth curb balls’ for when you’re gagging for the cake: A teaspoon of ‘Meridian’ or ‘Whole Earth’ peanut butter – no added sugar, and fills you up! Raw cacao – try ‘Ombar’ (WholeFoods or Planet Organic) – a great alternative to chocolate, and full of extra benefits (high in magnesium, iron and vitamins) A piece of fresh fruit – berries are the best option, with high fibre and low sugar Vegetables such as sweet potato and parsnips with your meal Honey or agave syrup in your tea over sugar – yes it’s still not ideal, but it’s au natural Greek yoghurt with honey/agave syrup rather than ‘low fat’ yoghurts (which are often high in sugar) Well, it’s a start! It’s all about taking small steps in the right direction, without beating ourselves up if we stray from the path from time to time – every day is a new chance to try again. I know I’m a sugar addict but I also know that I really want to change that, and that’s the first step right there. I want to be in control, I want to look and feel good, and I want my body and brain to function at their best. My revelation is that my spots won’t fade with cream, my cellulite won’t disappear with a body brush (apparently not even the Body Shop’s finest), and my unfocused mind won’t sharpen if I’m not giving it the right fuel to work with – at the end of the day, WE ARE WHAT WE EAT. As always, life is a mirror, and our outside will only ever be a reflection of our inside. It all comes down to what we really want for ourselves. (Ahem, summer body.) Wishing you health, happiness and willpower, Holly

Food for Thought With Kate Thorne Eat a Rainbow A plate full of colourful foods will not only look pleasing to the eye (and your Instagram account), it will provide you with a range of foods ensuring that you get all of the nutrients your mind and body needs to function at its very best. There is no real evidence that superfoods exist, by this I mean a single food or compound that will keep us healthy, when it comes to staying well, itâ&#x20AC;&#x2122;s best not to concentrate on any one food, but a range of foods including plenty of fruits and vegetables. Get Physical Being active is great for your physical health and fitness. It can also improve your mental health, by causing chemical alterations in the brain to positively change your mood, and your mental wellbeing as it can bring about a greater sense of self-esteem, self-control and the ability to rise to a challenge. Eat Regularly If your blood sugar levels drop, you may feel tired, irritable and unhappy. This drop can be caused by going for long periods without food and by eating foods which make your blood sugar levels rise and fall rapidly, such as sugary snacks, sugary drinks and alcohol. By eating regularly and choosing foods that release energy slowly, such as wholegrains and foods containing protein, you will maintain blood sugar levels, and your mood. Get the fats right A diet that includes foods high in omega-3 (n-3 PUFA) can improve your mindâ&#x20AC;&#x2122;s cognitive function. Foods high in omega-3 include oily fish such as salmon and mackerel, nuts such as walnuts and almonds, seeds including flax and sunflower and avocados. Try to include foods high in omega-3 two to four times a week (if you are pregnant or breastfeeding you should have no more than two portions of oily fish a week). What about protein? Protein provides your body with amino acids which make up the chemicals that your brain needs to regulate thoughts and feelings. Protein can also make you feel full, which can help to keep cravings for sugary foods at bay. High protein foods include meat, fish, cheese, tofu, lentils, yoghurt, nuts and seeds. How much caffeine? Caffeine can be a great ally during those late library stints, but too much on a regular basis can begin to have detrimental effects. As a stimulant, too much can make you feel anxious and can disturb your sleep, especially if you have it at night. Caffeine can be found in coffee, tea and energy drinks.