HOLMES PLACE MAG - EDITORIAL - 03
WELCOME TO THE 1ST INTERNATIONAL EDITION OF THE OFFICIAL HOLMES PLACE DIGITAL MAGAZINE. With over 300 000 members in 9 countries, a host of international experts and publications, we felt it was time to share the best we have to offer in one Digital Lifestyle magazine. At Holmes Place we passionately believe in inspiring people to live healthier and happier lives. We have, therefore, selected our leading international experts to deliver the latest and most reliable mix of content to support your health, fitness and lifestyle goals. We are excited to kick-off with a jam-packed issue to keep you inspired this fall/winter season ! Highlights include… · Great workouts from our expert trainers around the world. We help you look your best with a 9 min easy-to-do home workout, no equipment needed ! · Cameron Diaz speaks to us and shares her favorite detox juice recipe. Healthy and delicious, what’s not to like? · Get a taste of Greece. Top tips from the locals to make your trip unforgettable. Visit our clubs and meet Greek CEO, Ellie Flenga, a remarkable lady successfully balancing a career, family and marathon running. · Sleep well! We developed a valuable guide to keep you from counting sheep! · Off the back of a successful Ryder cup, vice Captain of Europe and 3 time major winner, Padraig Harrington shares the secrets of his game to help you work on yours this off-season. Fall is a great opportunity to review (and still rekindle) those healthy New Year’s resolutions. Better yet, enjoy a head start on 2015 to avoid the January rush. Whichever you choose, make sure you enjoy it ! One life, live it well
Join us at:
HOLMES PLACE MAG - COLABORATORS - 04
NUNO CERDEIRA AND JOANA TOMĂ S We are back to work, but how can we lose the weight we have gained in summer? The Personal Trainers from Arrabida Shopping Holmes Place Portugal have the answer! They designed a nine-minute workout plan that tones muscles and burns fat, fast! Good news: you can do it at anytime and anywhere. To begin... now! Page 14.
ELLIE FLENGA She is 43 years old, mother, runner and business leader. The CEO of Holmes Place Greece is a true inspiration for all of us, showing us nothing is impossible! Discover her inspirational story on page 32.
TEAM LIOR PERRY The Mind & Body Master, from Holmes Place International, is the perfect specialist to give us some tips for an immediate sense of ease and relaxation, on both physical and mental level. These tips are going to produce a deeper and positive impact in our lives. Read it on page 24.
GEMMA BISCHOF Do you like to workout in the morning before breakfast? Do you feel dizzy after or during your workout? Gemma Bischof, Regional Nutrition Manager, Holmes Place Switzerland, explains why this happens and what we should do about it, on page 42.
HOLMES PLACE MAG - INDEX - 06
PROPERTY Holmes Place Worldwide BV NIPC: 813459655B01 Leidsegrach 1016 CM Amsterdam
PUBLISHED BY
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HOLMES PLACE MAG - INDEX - 07
INDEX 8 - HOLMES PLACE WORLD
You must discover the new Spa at the Corinthia Hotel Lisbon club, a luxurious urban refuge
10 - HOLMES PLACE ONLINE
Can you guess which are the most liked posts, photos and pictures?
12 - ASK A TRAINER
Holmes Place specialists have the answers for the most asked move, eat and feel well questions all around the world.
14 - INTERVIEW
Padraig Harrington, one of the world’s top golfers, shares techniques for a perfect golf swing.
16 - DID YOU KNOW
What happens to your body when you wear high heels?
18 - FOCUS
Health Wearable Techs: Some examples that are going to empower people to proactively manage their health
22 - EXERCISE PREVENTS DEPRESSION Exercise prevents depression That’s not just a theory, “...but scientific fact”
30 - 9 MINUTES TOTAL BODY WORKOUT
It´s time to back to work and get in shape with a nine-minutes Total Body Workout!
36 - DETOX SMOOTHIE
Have you ever tried green smoothies before? Try Cameron Diaz recipe!
40 - 8 NEW THINGS ABOUT WINE How you should taste wine in a restaurant
42 - RELAXATION TIPS FOR ALL
The following tips will help you to achieve an immediate sense of relaxation.
44 - HAVE A GOOD NIGHT SLEEP
Make sure you are sleeping well seven days a week! Exercise is only a tip for having a good sleep hygiene!
48 - PERSPECTIVE
“We should stop finding reasons to hate our bodies and learn to take care of ourselves”, Cameron Diaz says
52 - A RUNNER’S GUIDE TO GREECE
A Runners Guide with some splendid places where you can run all year!
56 - PLAYLISTS Top 10 Songs to Relax
28 - MOVE WELL TIPS 33 - EAT WELL TIPS 35 - FEEL WELL TIPS 47 - LIVE WELL TIPS
HOLMES PLACE MAG - HP WORLD - 08
HP
WORLD PRESIDENT OBAMA “CAUGHT” WORKING OUT AT HOLMES PLACE HILTON IN POLAND! On June 5th, President Obama was “caught” on film doing his workout routine while visiting Poland. Obama lifted dumbbells, ran on the treadmill did some leg work and stretched while listening to music on his iPod. Although security was tight several people managed to record the moment on film and video. A workout video went viral and was featured in a CNN report that ran worldwide. The Marriot Hotel Holmes Place’s Facebook featured a picture of the President in his tracksuit, and was flooded with 1,079 likes and 75 shares! If the President finds the time to workout, so can we!
HOLMES PLACE MAG - HP WORLD - 09
THE PORTUGAL ZUMBA FITNESS EVENT IS SCHEDULED FOR OCTOBER 25TH. For three whole hours on October 25 the contagious sounds and rhythms of Zumba will heat up the MEO Arena in Lisbon. About eight thousand people are expected to attend the Zumba event, which will feature a live concert by Brazilian singer Adriana Lua. The event will host special guest Ludmilla Marzano, a world-renowned Zumba Fitness trainer, instructor and choreographer. Also on the guest list are some of the best national Zumba instructors from around Portugal and the world. Holmes Place is sponsoring the event and will donate part of box office revenues to Laรงo, a non-profit organization that helps in the fight against breast cancer that has been operating in Portugal since 2001.
TRY ANTIGRAVITY AT A CLUB NEAR YOU ! Antigravity, the most recent addition to suspension training taking the world by storm is now exclusively available at select Holmes Place clubs. Created by Christopher Harrison a former competitive gymnast, professional dancer and world renowned choreographer, Antigravity offers a variety of aerial suspension classes from yoga to strength training with the aid of a suspended hammock. Antigravity incorporates the disciplines of traditional pilates, yoga, functional strength training and mediation with aerial acrobatics to ensure an effective and invigorating workout that focuses on developing a healthy spine and is suitable for all levels. Antigravity is truly a great way to fight stress, get fit and fly! Find out more or try a class at a selected club today!
HOLMES PLACE MAG - NEW WEBSITE - 10
NEW WEB SITE
NEWS & EVENTS Read a great article or catch up on Holmes Place news and events at work, at home or on the go. Expert lifestyle content specially selected to inspire, motivate and inform.
AN ALL NEW SITE TO OPTIMIZE YOUR EXPERIENCE AND ALLOW YOU TO EXPLORE THE BEST IN HEALTHY LIVING WITH HOLMES PLACE.
ONLINE BOOKING DIRECT CONTACT TO YOUR HP TEAM 24/7 To make your busy life a lot less complicated, members can now book appointments or seek expert advice online. Holmes Place at your service .
HOLMES PLACE MAG - NEW WEBSITE - 11
VIDEOS A picture paints a thousand words... review a class, tour a club, try a new recipe, learn a new exercise and much more. With HD video at your fingertips its now easier and more fun than ever.
FIND THE CLASS THAT BEST MEETS YOUR NEEDS - yoga, zumba, anti-gravity, spartans its all here. Filter the category..... Voila !
Holmes Place Online shopping now also available in select countries ! Austria
Israel
Czech Republic
Poland
Germany
Portugal
Greece
Spain
Hungary
Switzerland
HOLMES PLACE MAG - ASK A TRAINER - 12
ASK A TRAINER
DESPITE SO MANY DIFFERENT PEOPLE, IN SO MANY DIFFERENT COUNTRIES, WITH UNIQUE FITNESS GOALS AND HEALTH NEEDS, HOLMES PLACE INTERNATIONAL, IDENTIFIED SOME BASIC QUESTIONS REGARDING PERSONAL EXERCISE AND NUTRITION.
HOLMES PLACE WORLD - ASK A TRAINER - 13
Holmes Place specialists have the answers for the most asked Move, Eat and Feel Well questions all around the world.
We’ve selected some of the questions we receive daily from our 350.000 members across nine countries. Every edition we will try to answer a wider range of specialties. Let us know your needs and send us your question to mag@holmesplace.com.
1
I usually feel nauseous and dizzy when I workout. Why does it happen and what should I do? Do you like to workout in the morning before breakfast? One of the most common reasons is, low blood sugar. It’s much better to have a light breakfast, preferably some protein and complex carbohydrate. Eating at least two to four hours before exercising can help avoid low blood sugar. Dizziness that occurs during exercise due to low blood sugar, can be remedied by drinking a fruit juice or eating any other snack high in sugar; however you should try to avoid these dizzy episodes by eating regularly.
Stay Hydrated:
Drink Water: Water consumption is important before, during and after exercise. Always keep water at hand, and if you are exercising outside, try to avoid exercising during the hottest hours of the day to avoid dizziness and possible heat exhaustion.
Breathe deeply:
Many people are used to breathing only into the chest. When you are training it is best to use all of your breathing capacity, this means a full inhale and exhale, that fills out the sides and back as well. On the other hand, be careful not to exaggerate the breath so much that it could make you dizzy and even lead to hyperventilation!
Circulation:
Participating in aerobic activities elevates your heart rate, increases your circulation and causes your blood vessels to dilate. When you stop the vigorous movement, your heart rate drops and your circulation decreases again, but your blood vessels are still dilated. The combination of these factors can cause you to become temporarily lightheaded and dizzy.
Attention:
If you experience dizziness during exercise, stop whatever you are doing and rest. Keep your head above your heart and do not lie down. Sitting on a chair or walking around may help. If dehydration or low blood sugar is the probable cause, drink water or eat a small snack. If the dizziness doesn’t go away after drinking fluids or eating something and it doesn’t get better after an hour, contact a doctor. Seek immediate medical attention if you have dizziness along with one or more of the following symptoms: chest pain, heart palpitations, shortness of breath, weakness, inability to move an arm or leg, vision impairment or speech difficulty.
Gemma Bischof Regional Nutrition Manager Holmes Place Switzerland
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I haven’t gained weight but I have a bloated stomach. Which kind of foods can help me to get a flat stomach? Do you know if your body shape is a pear, an apple, or maybe something else? Your body shape depends on your genetic profile, and on where your body stores fat. For example, an apple type body stores fat in stomach, a pear – in hips and legs. Apple shaped bodies are at more risk of cardiovascular diseases, cancer and diabetes. These people should especially take care about decreasing their stomach fat, and should always do exercise and practice sports, but they likewise have to be careful about their nutritional habits because they are responsible for as much as 70% of their overall success.
Here are five foods you may not know about, that will help you to decrease stomach fat:
Cinnamon:
It is a spice you should use daily in your shakes, muesli and yogurt. Cinnamon decreases glucose level in the blood, you need less insulin so you can burn fat better.
Fish:
Especially salmon, has high content of omega-3 fat acids that helps you to activate fat burning processes. Eating fish 2 times a week can be very helpful.
Meat
Contains carnitine that transports fat in the muscle cells to get converted into energy. You should eat lamb or lean beef a maximum 3 times per week.
Chili:
Eating spicy food influences the body heat because of its antioxidants. It makes you sweat and pushes your metabolism. All nutrition tips won`t make sense, if you don`t drink a lot of water. It is highly recommended to drink a minimum of 35ml per kilogram of bodyweight per day, excluding sport activities. The key to success when it comes to losing stomach fat, is changing nutritional habits. Furthermore, you should focus on avoiding carbohydrates and alcohol in the evening, which will lead to increasing your stomach fat during the night. Our dedicated experts can help you to integrate a healthy eating style in your work and life balance. Melanie Blaschka Nutrition Coordinator Holmes Place Hütteldorf, Austria
HOLMES PLACE MAG - INTERVIEW - 14
SHOULD BE AT THE GYM AS A THREE TIME MAJOR CHAMPION, HE IS ONE OF THE WORLD’S TOP GOLFERS. AND WE ARE VERY PLEASED TO HAVE HIM AS A MEMBER OF OUR CLUB. PADRAIG HARRINGTON SHARES HIS WORKOUT PLAN WITH US AS WELL AS SOME TIPS FOR IMPROVING SCORES AND EVEN TECHNIQUES FOR A PERFECT GOLF SWING.
HOLMES PLACE MAG - INTERVIEW - 15
YOU STARTED PLAYING GOLF AT THE AGE OF 4, HOW DID IT ALL BEGIN? My father was a policeman and he helped build and develop a golf course for the police in Dublin, which was about 15 minutes from my home, called Stackstown Golf Club. As a four year old I would spend most of my days hanging out down there during the construction phase and then when it opened.
TRIPLE MAJOR CHAMPION, WHAT DOES IT MEAN TO YOU AND HOW HARD WAS IT TO ACHIEVE? It really wasn’t that hard if you consider that I love to play golf and would’ve played as much golf and worked as hard at it regardless of the outcome. Yes, it’s an unusual feat to be triple major champion in today’s golfing world - I’ve only competed against a few players who have won more than three majors so it is rare - but you don’t see it like that when you are playing, you just keep playing and when they happen they happen. Hopefully I’ll win some more.
BEING ONE OF THE BEST PLAYERS IN THE WORLD REQUIRES A LOT OF DEDICATION AND SACRIFICE. HOW DOES THE GYM HELP? Stability and flexibility work in the mornings, generally the days that I play. And in the evenings, I would work on a stretch programme but it would depend on what period of the season I was in - it could be a power programme, a speed programme or pure strength. I don’t do any specific cardio, but in terms of lifting I do the standard cleans, squats, bench, whole body exercises and I also use cables to strengthen my back, as I spend a lot of my day with my posture leaning forward swinging a golf club.
CAN YOU SHARE YOUR WORKOUT PLAN WITH US, BOTH IN THE GYM AND OUTSIDE? Like any good workout plan its specific to me and it changes depending on my workload. My flexibility and stability work tends to vary when I have problems - I tend to get problems with my neck and that stems from my spine, so I do a little bit of work on that along with my external rotation on my right shoulder and internal rotation on my right leg, but that’s all specific to me. Stability is not so much about doing sit-ups, its more about your ability for it to work in the
proper sequence so that requires breathing exercises. For strength work I have a throwing regime to help with my golf along with a pure gym regime and that depends on the period I am working on, whether it consists on heavy weights and low reps or a maintenance programme for around tournament time. I have a sprinting regime which many players are starting to adopt, so there are loads of different programmes I use for golf at different times. The problem is fitting it all in to my schedule.
A LOT OF AMATEURS DO NOT COMPLEMENT THEIR GAME WITH STRENGTH AND FLEXIBILITY WORK OUTS, WHY DO YOU THINK IT IS SO IMPORTANT? It all depends on the player. You have to have something tailored to you and the older you get the more likely you will have niggling problems. But everybody should be at the gym. My own experience watching others is that everyone makes mistakes but everybody learns from them, and can then carry on and tailor programs to suit them better.
WHAT TYPE OF INJURIES CAN PLAYERS GET IF THEY DON’T WORK OUT? It all depends on the person you are dealing with. The serious injuries for golfers tend to be wrist, elbows and shoulders. Obviously lower back and shoulders can be an issue, but for me it is my neck. You see more knee problems coming into the game, hip and ankle problems too. They are all there, it’s just like any sport, but the problem with golf is that you do very long hours using a repetitive movement. Some weeks you can do up to 70 hours of work, which might not be high intensity, but low intensity over a long period of time can do it. It’s all about finding the right balance of not overdoing the practice and finding your best program. There’s no doubt that there are some players who focus more on the gym than others - we all try to look good!
SEE YOUR SWING LIKE NEVER BEFORE... THE ZEPP SENSOR AND GOLF GLOVE MOUNT WERE DESIGNED TO STAY OUT OF YOUR WAY SO THAT YOU CAN SWING LIKE YOU NORMALLY DO. YOU WON’T EVEN FEEL IT.
PLANS FOR 2014/15... TO WIN FAVOURITE GOLFING VENUE... Portrush which is up north, Portmarnock in Dublin and Ballybunion in the South West. Like many players I love Augusta and Pebble Beach. I was impressed with Turkey and enjoy going to Portugal. If you want to go a bit further afield, the courses around Melbourne are particularly good too.
FAVOURITE READING... I tend to read a lot of self-help and psychology books, the entertaining ones, some that help you a lot. The best book for golf is ‘Golf is not a game of perfect’, by Bob Rotella.
FAVOURITE RECIPE... No, I’m afraid not. There’s not much happening on the cooking side for me!
WHAT’S IN PADRAIG HARRINGTON’S BAG?
A CITY WHERE YOU COULD LIVE FOREVER...
A Driver, 2 wood, 4 wood hybrid, 4 – 9 iron, pitching wedge, 52 degree wedge and 58 degree wedge, a putter, a dozen balls, tees, ball markers, pitch mark repairer, one new glove, some rain wear, 3 health bars, 3 pieces of fruit, some nuts, sunscreen and a penknife.
HOBBIES...
Dublin!
I have a young family at the moment, so a lot of my hobbies are now running in the background.
HOLMES PLACE MAG - DID YOU KNOW - 16
WHAT HAPPENS TO YOUR BODY WHEN YOU WEAR HIGH HEELS?
HOLMES PLACE MAG - DID YOU KNOW - 17
THE INFAMOUS LINE, “WALK A MILE IN THEIR SHOES”, IS KNOWN AND QUOTED BY MILLIONS OF WOMEN AROUND THE WORLD, ESPECIALLY WHEN THEY ARE KILLING THEIR FEET IN SKY SCRAPER STILETTOS FOR THE SAKE OF FASHION. ARE YOU PREPARED TO WEAR HEELS LESS OFTEN TO SAVE YOUR FEET? Of course, we want to look and feel our best, but with 1 in 3 women suffering from permanent heel induced problems, there is growing concern among experts that those Jimmy Choo’s are permanently damaging us.
HIGH HEELS BECAME MORE COMMON Of course, high-heels were popular way back in the 30s and they became a symbol of glamour. But back then, they were worn on special occasions. Even the most glamorous ‘socialite’ packed them back in the box and dug out her trusty flats for everyday. Since the 1980s however, women have been wearing heels more and more often. According to the American Osteopathic Association 1 out of 10 women wear them 3 times a week.
THE LOWDOWN ON THE DAMAGE Da Vinci was right when he described the foot as a masterpiece of engineering, as it’s made up of 185 different parts. So it’s no surprise that strutting around in your favourite wedge heels has led to many cases of nerve damage, bunions and low back pain as well as more serious ailments such as osteoarthritis. Here are a few ways regular heels wear impacts our bodies: Spinal injuries: In order to strut around the streets in your heels you have to tip your hips forward in order to prevent yourself keeling over and twisting your ankle. However, this can lead to an over arched back and can cause spinal injuries in later life.
Sciatica: Sciatica can be caused from long term heel wearing. Sciatica is the compression of the sciatic nerve, the longest nerve in the body. It runs from the back of your pelvis, all the way down both legs, ending at your feet. When something irritates the sciatic nerve, it can cause a pain that travels out from your lower back, down your leg to your calf. Spider ankles: As your body strains itself in the perfect court heel it bends the ankles forward and can lead to a circulation restriction, and if you’re a shoe devotee it could eventually lead to spider veins in the ankles. Achilles injuries: The common high heel wearer has a higher chance of suffering from an Achilles tendon injury since the tendon stress increases as you overstretch and point your toes, this may lead to a complete tear of the tendon itself. The higher the shoe, the more pressure on your body: One study found that 10 cm and above stilettos can increase the amount of pressure on the front of the foot by 30% or more. Dr Orgy Avitzur from Consumer reports, believes that our beloved shoes may distort our feet over time if we don’t do something about it soon. Shortened tendons: Over time, stiletto sirens can develop shortened ankle and calf tendons, making walking and other day to day tasks more painful.
HEELS AND PREGNANCY Wearing heels is no big deal during your first trimester, enjoy them while you can! However, in the second trimester, your body ramps up production of the hormone relaxin, which loosens your ligaments in preparation for birth. Not to mention that a fall could potentially harm you or your baby, so ditching heels is sensible at this point. If you really want the extra height, just wear a slight heel occasionally; wedges are perfect for special occasions as they cushion your feet and are easier to balance in. We are not suggesting you hang up those heels; they have many positive benefits to how women feel in their many roles in life. However, keep them aside for special occasions. If you must wear them in the office, wear flats to commute in and pull them out when you get to you desk. What do you think? Are you prepared to wear heels less often to save your feet from future damage? Let us know!
HOLMES PLACE MAG - HEALTH WEARABLE TECHS - 18
WEARABLE TECHS THE PSFK LABS FUTURE OF HEALTH REPORT, REFERS TO THIS TREND (HEALTH WEARABLE TECH) AS HOLISTIC TRACKING, AND PUTS WEARERS ON THE FRONTLINE OF HEALTHCARE. BELOW ARE SOME EXAMPLES THAT ARE GOING TO EMPOWER PEOPLE TO PROACTIVELY MANAGE THEIR HEALTH. As we begin to see the mainstream adoption of health-related technologies from mobile apps to wearable devices in everyday life, PSFK Labs Future of Health says, “there is a corresponding shift towards a more preventative model of wellness that is being led by consumers”. Once the sole purview of medical professionals, individual access to these new tools and data sources are now giving everyday people the ability to monitor their lifestyles and make smarter decisions about their health, according to PSFK Labs Future of Health.
As we begin to see the mainstream adoption of health-related technologies from mobile apps to wearable devices in everyday life, PSFK Labs Future of Health says there is a corresponding shift towards a more preventative model of wellness that is being lead by consumers. Once the sole purview of medical professionals, individual access to these new tools and data sources are now giving everyday people the ability to monitor their lifestyles and make smarter decisions about their health, according to PSFK Labs Future of Health.
WORKOUT SUIT Athletic clothing company Athos, has created a full-body workout suit that is embedded with sensors to track a variety of fitness metrics during workouts. The California-based brand’s compression workout apparel is lined with sensors that record heart rate and breathing information, while central “core” units track muscle movement through built-in accelerometers. All of the information is broadcasted to a smartphone application where users can see their total muscle effort, reps, and heart rate among eight other composite metrics from their workout. Through passive monitoring, the wristband aims to visualize bio-data for the biggest factors of health, allowing users to monitor their bodies during exertion without much burden, while facilitating improvements in behavior.
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Full-Body workout suit Athletic clothing company Athos has created a full-body workout suit that is embedded with sensors to track a variety of fitness metrics during workouts. The California-based brand’s compression workout apparel is lined with sensors that record heart rate and breathing information, while central “core” units track muscle movement through built-in accelerometers. All of the information is broadcasted to a smartphone application where users can see their total muscle effort, reps, and heart rate among eight other composite metrics from their workout. Through passive monitoring, the wristband aims to visualize bio-data for the biggest factors of health, allowing users to monitor their bodies during exertion without much burden, while facilitating improvements in behavior.
HOLMES PLACE MAG - HEALTH WEARABLE TECHS - 19
Airo, is a health and wellness wristband that captures a range of data points around exercise and stress, eating habits and sleep. Developed by Canadian company AIRO Wellness, the wristband projects LED light into the bloodstream to detect metabolites associated with carbohydrates, proteins, and fats. By scanning the nutrients in the bloodstream, Airo, is able to give explicit feedback on how the body processes “good” or
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“bad” nutrients. In addition, AIRO, tracks sleep and exercise by monitoring wrist movement patterns during sleep mode, and heart rate variability and motion when in exercise mode. All the data is collected and visualized on a mobile application, facilitating behavioral change over time using gentle nudges towards better outcomes and shared information to inform wearers.
A THERMOMETER FOR THE 21ST CENTURY The Endotheliometer, measures key cell layers in blood cells to gather signals of “wear and tear” and gages a person’s overall health as they age. Created by researchers at Lancaster University, in the UK, the measurement device is worn on the wrist and examines cell cycle changes in the endothelium – a layer of cells that coats the inside of the body’s blood vessels and lymphatic vessels. Due to its proximity to the circulatory and lymphatic systems, the endothelium offers a proxy to their overall health, giving insight into how a patient’s body is aging, particularly with individuals who are predisposed to cardiovascular diseases. This process offers a new approach in estimating a patient’s cardiovascular age which can be helpful when used in contrast with the patient’s overall health, allowing for early discovery of conditions and the ability to take necessary steps to avoid further complications.
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Amazon has just opened a Wearable Technology store, devoted exclusively to the wearable tech business and selling smart-watches, activity trackers, healthcare devices, wearable cameras, etc... “Companies love the idea of wearable technology, because that constant data stream would be a bonanza for marketers, measuring what people are doing every second, even while they’re asleep.” The New Yorker
HOLMES PLACE MAG - WEARABLE TECHNOLOGY - 20
WEARABLE TECHNOLOGY IT’S ESTIMATED ONE MILLION WEARABLE DEVICES AT THE BEGINNING OF 2014 AND 300 MILLION BY 2018. HERE ARE SOME GREAT EXAMPLES!
GLASSES Google Glass, is designed for those who move and will revolutionize many areas of life. As explain Daniel Burrus, Technology Futurist, to Huff Post Business, this pair of glasses has a “mini display screen”, where we can see in the corner of our vision. There is a touch pad on the side of the glasses that we can use to access information and a camera to capture activities in front. It also has a microphone, so we can use voice recognition to have it type messages or to send commands. “Currently, doctors are using Google Glass, during surgery so they don’t have to take their eyes off of
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the operating table to view things like blood pressure, pulse, and temperature readings”, Daniel Burrus says. By combining Google glasses with something called Augmented Reality, we can get even some extra benefits, like when we are shopping. “If you’re in a new city’s shopping district and wondering where to find stores or products, you could put on your glasses, say what you’re looking for, and the screen on your Google Glass would show not only the stores in your line of sight, but also overlay the types or names of products in each store”.
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GLOVES BearTek Gloves, are innovative protective gloves that allow remote access and control of target devices. These feature-rich gloves, allow users to conveniently and safely control their Bluetooth devices and GoPro® products. Simple touches of the thumb to the appropriate finger will activate the desired function on the target device, allowing you to control your music, calls, and GoPro® products without interrupting your activity. The interchangeable modules plug into a connector inside the glove’s zipper pocket and can be used with any future series of BearTek™ Gloves.
HOLMES PLACE MAG - WEARABLE TECHNOLOGY - 21
This wellness band, Garmin, records your daily step count, distance and calories, and heart rate for over a month. Another useful feature of this pedometer, is the inactivity alert feature: If we forget to move, Vívofit knows. A red move bar appears on the display after 1 hour of inactivity and builds when you’ve been sitting too long. Just walk for a couple of minutes to reset the move bar. Vívofit, follows your progress 24/7, and it can stay on for more than a year without a battery change. At Garmin Connect, we can see our total sleep hours as well as periods of movement and restful sleep. The VívofitBand, is water-resistant, so we can shower or get caught in the rain, worry-free.
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Take a look...
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TRENCH COAT Digital Trends, explains better: “Our phone may already come with a data connection, but now our coat can, too. This is the ‘M’ by Motiif. Labeled as the “first smart trench coat”, from the “first fashionable tech company,” it has a built-in phone charger and can act as a Wi-Fi hotspot for any devices we have. The coat is made of “100 percent waterproof nano-infused fabric”, to protect it and our electronics and may be just the first of a complete smart wardrobe from Motiif. After three months, our coat will require a $14 monthly subscription, to keep giving you 1GB of data, which is (sort of) more expensive than Sprint’s typical tablet plans, which start at $15 for 2GB of data. But if you’re going to buy a super smart trench coat, you had best shell out for its wireless connection. Battery life is said to be 6-8 hours”.
The website says: “Over the years it (DrumPants) expanded beyond a stunt, to a Master’s project, to an educational tool used to teach teenagers about programming and music production, to finally what it is today: an industrial, production ready wearable music kit.” DrumPants, let wearers play music anywhere using wearable sensors that transform a pair of jeans into a drum kit or a shirt into a guitar. The easily concealed sensor sticks are attached to a control box that lets a person choose from more than 100 sounds - including instruments such as the piano.
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It´s possible!
HOLMES PLACE MAG - DEPRESSION - 22
A FIRST-LINE SOLUTION FOR DEPRESSION ROBIN WILLIAMS’ RECENT TRAGIC DEPARTURE SHOWS US THAT NO ONE IS IMMUNE. DEPRESSION AFFECTS DIFFERENT PEOPLE IN DIFFERENT WAYS AND IT IS THOUGHT TO BECOME THE MOST DIAGNOSED MEDICAL CONDITION BY 2030. THE GOOD NEWS IS THAT PREVENTION IS POSSIBLE. PHYSICAL EXERCISE, DIET AND OTHER HEALTHY MEASURES ARE PART OF THE PRESCRIPTION FOR ALL THOSE WHO WISH TO LEAD A HEALTHY LIFESTYLE. LET’S LOOK AT THE BRIGHT SIDE OF LIFE.
HOLMES PLACE MAG - DEPRESSION - 23
The alarm was raised during the World Congress of Mental Health in Athens, Greece in 2009, with the presentation of a report carried out by the World Health Organization (WHO). The report concluded that within the next 20 years, depression will be the world’s most common medical condition, affecting even more people than cancer and heart disease. Furthermore, the data indicated that depression will present major social and economic costs, and that poorer countries will be the most affected. Depression is no longer a minute issue and the increasing number of patients justifies, in itself, a change of heart, urges Shekhar Saxena – a physician from the WHO’s Department of Mental Health - in a BBC interview. “Depression is a disease like any other physical disease and people have the right to receive the same medical care and advice as in any other disease”, he said.
WHAT IS DEPRESSION? We all have moments of sadness, but these feelings eventually go away within a few days. In the case of depression, sadness becomes an everyday and permanent state of mind, affecting sleep, diet and behaviour. For most physicians there are two main ways for treating depression: therapy and medication – the later often showing significant side effects. However, other specialists are increasingly betting on a third method of treatment: a healthy lifestyle that includes physical exercise. This issue is still subject to investigation, but results already point out that exercise fights depression by increasing endorphin levels – a natural chemical within our body that has pain-relieving qualities similar to morphine. Furthermore, a recent study published in ‘Frontiers in Neuroscience’ confirms that exercise stimulates the production of new neurons in the same manner as anti-depressants do.
ONE STEP TO FEEL WELL Madhukar Trivedi is a Psychiatry Professor at UT Southwestern, a university in Dallas, Texas and has assisted many patients throughout the years with the use of anti-depressants. Patients on SSRIs for several years showed a recovery rate of under 50%. However, his attention was drawn when his patients told him that they felt happy when they went on hikes. Trivedi thought this revelation was worthy of investigation and along with other scientists, he gathered 126 people that were on anti-depressants and were showing no signs of recovery. Previously, none of them exercised but began to do so under the specifications of the study, for a period of four months. The results were published in The Journal of Clinical Psychiatry: in 29,5% of the cases the illness went into remission, which was a good result for the specialists, similar or better than those obtained while only using anti-depressants. Among the volunteers that showed no positive response to the treatment, were mainly
women with a family history of depression which may be linked to genetic factors. Trivedi told the New York Times that the advantage of exercise vs. anti-depressants is that: “Side-effects are almost non-existent”. Instead, according to the physician, there are “additional benefits, in terms of improvements in cardiovascular health and reduction of other disease risks” and such benefits are not provided by anti-depressants.
THE RIGHT DOSE OF EXERCISE In spite of defending that exercise is a viable method for fighting depression, Travedi does not have the habit of sending his patients to the gym: “I don’t say, ‘Go exercise and call me if it doesn’t work.’” Rather, the psychiatrist prefers to apply this, as of yet, unconventional method gradually. He starts off by informing his patient that exercise is one of the treatments for depression, because as Trivedi says, unlike most medication, the benefits of running are not advertised on TV and that is why this solution is often unnoticed. Trivedi then presents several studies that confirm positive results regarding exercise and depression, and if the patient is interested he recommends a personalised exercise program for each case. The physician also advices the patient that not complying with the sessions recommended will be similar to a diabetic not getting the right dose of insulin: “The dose of the treatment is very important; you can’t just go for a stroll in the park”. Based on studies, Trivedi recommends 3 to 5 exercise sessions per week, ranging from 45 to 60 minutes, at a maximum heart rate of 50% to 85%.
PREVENTION IS THE BEST REMEDY There is substantial research to support Trivedi’s therapy. They confirm that in addition to being able to treat depression, exercise can also prevent it. The University of Toronto is proud to have carried out the first longitudinal study on the subject: they analyzed research done over 26 years, in order to verify whether even a low level of physical exercise (20-30 minute walks per day) would be enough to keep depression away. They concluded that maintaining an active lifestyle may in fact prevent depression in the future. On the importance of prevention, one of the Canadian university investigators, George Mammem stated, “We need a prevention strategy now more than ever. We need to shift focus and look for ways to fend off depression from the start”.
ONE DAY AT A TIME Joel Ginsberg, a college student, told ‘The Atlantic’ how he suddenly began to see the world as being completely grey: “Nothing interested me, I had absolutely no motivation
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whatsoever”. Joel found out that exercise could help but he did not have enough strength to go to the closest gym. “So what I did was break it down into mini-steps,” he said. “I would think about just getting to the gym, rather than going for 30 minutes. Once I was at the gym, I would say, “I’m just going to get on the treadmill for five minutes.” This allowed him to begin regular physical exercise on a daily basis. “Whatever the form of exercise, it will make people stronger. As their strength improves, so will their ability to wake up and face another day. They will feel empowered to manage life stressors. Exercising can help work through pent up anger and frustration and release negative energy”, states Shelby Scot, from the American College of Sports Medicine. According to the ACSM’s medical report, “People who exercise regularly usually sleep and eat better. Regular exercise improves digestive function. Makes people feel more energized. And improves psychomotor function. All of these benefits help fight the vegetative symptoms of depression”.
MOVE WELL, EAT WELL, FEEL WELL
· Sources of vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomatoes; · Sources of vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ.
3. Eat “Smart” Carbs for a Calming Effect The relation between carbohydrates and ones mood is due to a mood-boosting brain chemical called serotonin. According to some experts, a decrease of serotonin activity may cause a carbohydrate craving, however, this is not yet confirmed. So, don’t shun all carbs - just make smart choices. Control sugary foods and chose smart or “complex” carbs - such as whole grains - rather than simple carbs like cakes and cookies, and don’t forget to eat plenty of fruit and vegetables, which all contribute to the digestion of healthy carbs and fiber.
Although there is no specific diet for depression, there are several tips you can rely on to positively improve your mood. Check out the following 10 rules recommended by WebMD experts to make your smile:
1. Follow a Diet Packed with Nutrients Nutrients in food support our body’s repair, growth, and wellness. The nutrients we need include vitamins, minerals, carbohydrates, protein, and even a small amount of fat. Insufficiency in any of these nutrients may lead our bodies to lack the full capacity to function, and may even cause illnesses.
2. Fill Your Plate with Essential Antioxidants Harmful molecules known as free radicals are produced in our bodies during normal body functions - these free radicals contribute to aging and dysfunction. Antioxidants such as beta-carotene and vitamins C and E fight the effects of free radicals. Antioxidants have been shown to bind these free radicals and take away their destructive power. · Sources of beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato;
6. Include Omega-3 Fatty Acids in Your Diet We already know that omega-3 fatty acids have large health benefits. Recently, scientists have revealed that a deficit of omega-3 fatty acids is associated with depression.
Exercise may play a leading role when it comes to depression prevention and treatment, even if it’s just used to complement traditional methods. However, this strategy is likely to be more extensive, since dieting, meditation and relaxation techniques should be included in a healthy lifestyle. These are important strategies when it comes to fighting depression, whether used as an alternative or in a complementary way.
HIGH SPIRITED FOODS!
depression or whether depression causes people to eat a poor diet. Folate is found in Mediterranean diet staples like nuts, fruits and dark green vegetables. B12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.
· Sources of omega-3 fatty acids: fatty fish (anchovy, mackerel, salmon, sardines, shad and tuna), flaxseed and nuts. · Sources of alpha-linoleic acid (another type of omega-3 fatty acid): flaxseed, canola oil, soybean oil, walnuts and dark green leafy vegetables.
4. Eat Protein-Rich Foods to Boost Alertness
More tips? Click here
Protein-rich foods like turkey, tuna or chicken are rich in an amino acid called tyrosine. Tyrosine helps boost levels of dopamine and norepinephrine, which are brain chemicals. This boost helps you feel alert and increases your ability to concentrate. Try to include a protein source in your diet several times a day, especially when you need to clear your mind and boost your energy. · Good sources of healthy proteins: beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, yogurt.
5. Eat a Mediterranean-Type Diet
7. Get Plenty of Vitamin D
The Mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, and fish. A Spanish study, using data from 4,211 men and 5,459 women found that the depression rates tended to increase in men - especially smokers – whenever folate ingestion decreased. The same increase occurred for women - especially those who smoked or were not physically active - with a poor ingestion of vitamin: B12. This wasn’t the first study to discover a link between these two vitamins and depression. Researchers wonder whether poor nutrient ingestion leads to
A national study carried out in 2010 found that the possibility of having depression is higher in people with a vitamin D deficiency compared to people who have normal levels of that vitamin. In another study, researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their levels of vitamin D in the body increased over the normal course of a year. Vitamin D receptors are found in the brain. However, researchers are unsure of the ideal level of vitamin D.
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How does exercise help fight depression and anxiety? Mayo Clinic tells us how
Exercise probably helps battle depression in a number of ways, which may include: · Releasing feel-good brain chemicals (neurotransmitters and endorphins) · Reducing immune system chemicals that can worsen depression · Increasing body temperature, which may have calming effects Exercise has many psychological and emotional benefits too. It can help you:
Select Selenium-Rich Foods Selenium is a mineral that is essential to good health. Studies have reported a link between low selenium intake and bad moods. Selenium is found in: . lean meat (lean pork and beef, skinless chicken and turkey) · Beans and vegetables · Low-fat dairy products · Nuts and seeds (especially brazil nuts) · Seafood (oysters, clams, sardines, crab, saltwater and freshwater fish) · Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
9. Manage Your Lifestyle Habits
Many people who are depressed also have problems with alcohol and/or drugs. Not only can alcohol and drugs interfere with mood, sleep and motivation, but they can also reduce the effectiveness of your depression medication. Furthermore, drinks and foods containing caffeine can trigger anxiety and make it difficult to sleep at night. Cutting out caffeine after noon each day can also help you get a better night’s sleep.
10. Maintain a Healthy Weight Findings disclosed in the journal of Clinical Psychology: Science and Practice, show that there may be a link between obesity and depression, indicating that people who are obese may be more likely to become depressed. According to this study, those who are depressed are also more susceptible to become obese. Researchers believe that the link between obesity and depression may result from physiological changes that occur in the immune system. If you have a weight problem, talk to your doctor about healthy ways to overcome it through diet and exercise.
· Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance. · Takes your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression. · Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting people as you walk around your neighbourhood can benefit your mood. · Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Drinking alcohol, dwelling on how badly you feel or even hoping that anxiety or depression will go away on its own, will not make you feel better and can even worsen symptoms.
LEARN TO RELAX It has been a long time since meditation was dismissed as a mystical practice. Now it is recognized as an important tool when it comes to wellness. A great number of experts have recently declared 2014 the year of mindful meditation, a Buddhist technique with practicing enthusiasts ranging from Hollywood to the giant enterprises of Silicon Valley. Among the benefits of engaging in the practice is the capacity to fight depression and stress. Psychologists and psychiatrists are now promoting this meditation that helps your mind focus on the present - the here and now - instead of dwelling on past issues and attempting to anticipate future problems. American psychologist Michael Sinclair reminds us that “Studies have shown that we are happier when we live in the present”. Moreover, studies have come to prove that when it comes to wellbeing, having a social network is crucial. We all need confidants, people to give us advice and a friendly support. It is difficult to be rational and to have a clear mind if we only have our own perspective to rely on. A good social network is a good start to get along with other people and to prevent isolation. This is not just speculation: people with a strong social network of friends prove to have less cardiovascular problems and show lower levels of cholesterol, the stress hormone, according to Humboldt State University Psychologists.
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THE FOLLOWING TIPS WILL HELP YOU FIGHT SYMPTOMS OF DEPRESSION: · Try to keep active: exercise, go to the movies, go on a hike, do things that give you pleasure; · Think of daily life targets to achieve; · Don’t isolate yourself: spend time with your family, friends, people who can help you and those who you can call for help; · Don’t expect quick results from treatment: it’s good to keep calm and reduce anxiety; · Don’t push yourself to make decisions: your job or any other changes in your life may cause stress; leave them for another time; · Start a good-mood diet: there are a lot of foods that provide energy to the brain: eat less sugar and more fruit and vegetables; · choose fish and white meat at meals.
WHICH IS THE BEST EXERCISE FOR DEPRESSION? The answer is clear: ‘As in all forms of exercise prescription, the one to which the patient will adhere is always ‘the best’. There are no differences regarding the efficacy of different forms of exercise available. For a patient with very low self-esteem, a one-on-one program with a trainer may be most beneficial. Some patients will respond favorably within a group setting. The goal is a treatment regimen to increase self-worth and energy, so accession is very important”, says the assistant clinical professor at the University of California.
MYTHS AND FACTS ABOUT DEPRESSION
ARE YOU WELL INFORMED ABOUT DEPRESSION? CLICK HERE AND TAKE THE TEST!
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who experienced the black dog of depression
BOOK - READ HOW TO MANAGE DEPRESSION WITH EXERCISE
Robin Williams was one of the most recent examples. Winston Churchill also suffered from this condition, describing it as being a black dog – a metaphor to characterize depression which is still in use today. Depression doesn’t differentiate between age or social class and even those who walk the red carpet can be affected...
1. Manage Your Depression Through Exercise It is a five-week plan to assist depression sufferers in starting an exercise routine and battling through their depression. She is a cheerleader and a friend through the book, motivating and encouraging the readers in their journey.
2. Conquering Depression and Anxiety Through Exercise The author encourages us to put on a pair of sneakers and start moving. She draws from a lifetime of clinical experience, research on the psyche of the athlete, and personal experience as an athlete to make a convincing case that exercise can greatly enhance our mental outlook.
3. Yoga for Emotional Balance: Simple Practices to Help Relieve Anxiety and Depression Rooted in classical yoga yet supported by psychology and science, the techniques in this book will help you create a progressive and lasting change.
4. The Exercise Cure: A Doctor’s All-Natural, No-Pill Prescription for Better Health and Longer Life The author — a nationally renowned sports medicine physician — offers malady-specific and well-researched exercise prescriptions to help readers stay healthy, heal disease, drop pounds, increase longevity, and transform their lives.
Angelina Jolie admitted going through a very difficult time after her mother passed away in 2007, and so she decided to keep active “I felt I was going into a very dark place, and I wasn’t capable of getting up in the morning, so I signed up for something that would force me to be active.”
GOOD MEDICINE
FOR KIDNEY PATIENTS
PRESERVES THINKING SKILLS Young adults who run or participate in other cardio fitness activities, may preserve their memory and thinking skills in middle aged adults (43 to 55), according to a new study published in the American Academy of Neurology.” This is one more important study that should remind young adults of the brain health benefits of cardio fitness activities such as running, swimming, biking or cardio fitness classes”, said study author David R. Jacobs, Jr, PhD, with the University of Minnesota, in Minneapolis. “These findings are likely to help us earlier identify and consequently prevent or treat those at high risk of developing dementia.”
Walking may help boost immunity and reduce inflammation in kidney patients, according to the study published by the Journal of the American Society of Nephrology. In the study, a group of patients with chronic kidney disease walked for 30 minutes a day, five times a week, for six months. And they were compared to a “control group” of patients who did not increase their physical activity levels. “Exercise exerts anti-inflammatory effects in patients with kidney disease and may in this way reduce their high risk for heart disease,” said the specialist team led by Joao Viana, of Loughborough University, in England. Sixty million people worldwide have chronic kidney disease, says American Society of Nephrology.
We spend too many hours every day sitting down, at work, in a car or on the sofa in front of the TV, and those prolonged periods of inactivity increase our risk of obesity, heart disease, diabetes, muscular and back issues, as well as depression. That’s why experts are now describing sitting as “the new smoking”. The World Health Organization, has already identified physical inactivity as the fourth biggest killer on the planet, ahead of obesity. Sitting for too long slows down the body’s metabolism. Besides that, blood glucose levels and blood pressure both increase. Solution: Small amounts of regular activity, even just standing and moving around, throughout the day is enough to bring the increased levels back down. Treadmill desks are expensive. But Gavin Bradley, director of Get Britain Standing, gives us an example: “Winston Churchill, used to stand at his desk. That’s not a bad example to follow. We are more positive, more alert and more task-driven when we are standing”.
W HY EX
ERCIS MAY REDE BREAST CUACE NCER Cher Dallal, a cancer prevention fellow, at the U.S. National Cancer Institute, evaluated 540 Polish women, aged 40 to 74. The women were engaged in a range of physical activity and none of the patients were on hormone therapy. Conclusion:”Physical activity was associated with lower levels of the main estrogens,” she said. Older women who are physically active have lower levels of estrogen and its breakdown production in their bodies, according to this new study, perhaps explaining why exercise may reduce breast cancer risk. (Higher estrogen levels can raise breast cancer risk.) “This is the first time we have strong evidence that measured physical activity, reduces hormone levels.” It doesn’t mean, however, that physical activity doesn’t also reduce risk in other ways, such as improving insulin metabolism, she said. Higher insulin levels have been linked with some cancers, including breast cancers.
OF DAILY EXERCISE FOR A LONGER LIFE Fitness guidelines recommend that adults get at least a half-hour of moderate workout most days of the week. But in this recent study, the researchers at the National Health Research Institutes in Taiwan, decided to analyze if exercising less than the recommended half-hour was still helpful. In fact, researchers found those who exercised just 15 minutes a day — or 90 minutes a week — cut their risk of death by 14 percent and extended their life expectancy by three years, compared with those who did no exercise. Some exercise is better than none.”Get off the couch and start moving,” said I-Min Lee of the Harvard School of Public Health.
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IT´S TIME TO GET BACK TO WORK AND IN SHAPE WITH A 9-MINUTE TOTAL BODY WORKOUT! LET’S GET STARTED!
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Add this Functional Exercise to the Nine-Minute Total Body Workout in order to get better results in your core, legs and glutes!
1ST
EXERCISE
BODY PART FOCUS: ABS The following exercises target your abdominal muscles along with the entire core area. Repeat all 5 exercises 3-5 times, with about 10-second breaks between them, 3-4 times a week.
9 MIN. TOTAL BODY WORKOUT
2
Nuno Cerdeira Ribeiro and Joana Tomás, from Holmes Place Arrabida , Portugal share a nine-minute, total-body workout that tones muscles and burns fat, fast! The Portuguese Master Trainer developed this exercise program based on the High Intensity Interval Training method: HIIT, which, among other benefits, increases cardio capacity, strengthens and tones, as well as being a great training method for those who want to burn a lot of calories quickly.
9 MIN TOTAL BODY WORKOUT
1
ONE HUNDRED REPS,
Do 100 reps. The easier way is to bend your knees, the harder way is to keep your legs straight. Exercise focus: abdominals, core.
- 9 MINUTES - 3 TIMES PER WEEK - FOR ALL AGES
HOW TO DO IT? Lie on your back, lift your legs to about 45 degrees (or the easier way – keep your legs bent, 90 degrees in your hips and knees), lift your head and neck up, stretch your arms forward and pump them vigorously up and down five times while inhaling and then five times again while exhaling. Repeat 10 times until you’ve reached 100 arm pumps.
2
1
SINGLE LEG STRETCH,
30 reps. Exercise focus: abdominals, core.
HOW TO DO IT? Lie down. Pull and bend your right leg in towards your chest as you stretch your left leg out. Use both hands to grab the knee of the bent leg to reinforce the correct position. Then switch: pull your left leg in and stretch your right leg out. Continue switching for 30 reps with each leg movement counting as one rep. Exhale while pulling your knee up.
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1
2
2
ND EXERCISE
BODYPART PARTFOCUS: FOCUS:LEGS LEGS BODY The following exercises target your leg muscles, especially your thighs and glutes. Repeat all 5 exercises 3-5 times, with about 10-second breaks between them, 3-4 times a week.
LUNGE JUMPS,
30 reps. Exercise focus: quadriceps, hamstrings, glutes and cardio.
HOW TO DO IT?
Lunge forward with your right thigh parallel to the floor. Swinging your arms for balance and momentum, jump up and switch legs while in the air, landing in a lunge position with your left foot forward. Repeat. That’s one rep. Repeat up to 30 times. Make sure your weight is equally divided between both of your legs. Don’t lean too far forward or too far backwards. Remain centered. Inhale as you lunge down, exhale as you get up.
1
1 2 2
SPEED SQUAT WITH A BENCH OR CHAIR,
30 reps. For a bigger challenge, jump up whenever you return to the starting position. Exercise focus: quadriceps, hamstrings and glutes.
HOW TO DO IT? Stand in front of a chair or a bench. Place your feet hips width apart. Put your hands behind your head and squat down until you touch the edge of the chair. Make sure your weight stays on your feet. Don’t sit down all the way, just slightly touch the chair then return to the position. Repeat 30 times. Inhale as you squat down, exhale as you get up.
SPEED SKATER,
30 reps. Exercise focus: quadriceps, hamstrings and glutes.
HOW TO DO IT? Cross your left leg behind your right leg as you bend your right knee. Extend your right arm out to your side and swing your left arm across your right leg. Jump 1-2 meters to the other side, switching the position of your legs and arms. That’s one rep. Continue jumping from side to side until you’ve done 30 reps. Inhale while you switch sides, exhale while you squat down.
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3RD
1
EXERCISE
BODY PART FOCUS: GLUTES
2
The following exercises target your gluteal muscles. Repeat all 5 exercises 3-5 times, with about 10 seconds breaks between them, 3-4 times a week.
1 3
2
STABILITY BALL LEG CURLS,
THE PELVIC BRIDGE,
30-50 reps. As an alternative, use only one leg (with the other leg aiming toward the ceiling, 20 reps each leg). Exercise focus: hamstrings, glutes.
HOW TO DO IT? Lie on your back with your knees bent, with your feet flat on the floor and your arms at your sides. Keep your back in a neutral position, not arched and not pressed into the floor. Tilt and raise your hips and then your spine gradually off the floor until your hips are aligned with your knees and shoulders. Then release and repeat. Exhale as you raise, inhale on the way down.
20-30 reps. Exercise focus: hamstrings, gluteus
HOW TO DO IT? Lie on the floor, calves on top of the ball, arms on the floor. Raise your hips. Bend your knees and roll the ball toward you. Straighten your legs to roll the ball back. Then, lower your body to the floor. That’s 1 rep. Repeat 20-30 times.
1
1 2
NO BALL ALT. - SIDEWAY GLUTE CIRCLES, 30 clockwise, 30 counter-clockwise for each leg.
GLUTEUS KICKBACK,
30 reps per leg. Exercise focus: hamstrings, glutes
HOW TO DO IT?
2
Get down on your hands and knees on a mat with your back parallel to the ground. Bend your knees at 90 degrees, so that your thighs are perpendicular to the floor. Keeping your head up, lift your right leg back and up, maintaining a 90-degree knee bent, until your foot is higher than your head or your thigh gets horizontal with the floor. Exhale. Do not arch your back. The sole of your foot should be facing the ceiling. Slowly lower your leg back to starting position while inhaling. Repeat 30 times. Do the same with your left leg.
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FOR HEALTHIER CHOICES By National Health Service, UK
Base your meals on starchy foods Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fiber, and can make you feel full for longer.
Eat lots of fruit and veggies.
FRUITS AND VEGGIES REDUCE DEATH RISK
MEN ALSO SUFFER FROM EATING DISORDERS The researchers of this new British study, interviewed 29 women and 10 men who had been diagnosed with eating disorders (anorexia, bulimia and binge eating). Men had the signs and symptoms of an eating disorder, such as obsessive calorie counting, exercise and weighing, and going days without eating. But none of them were aware of these symptoms and their family and friends around them were also slow to recognize the symptoms. “Men with eating disorders are underdiagnosed, undertreated and under-researched,” wrote a team led by Ulla Raisanen, at the University of Oxford. Researchers concluded that one of the main reasons why men took so long to understand that they had an eating disorder, was the belief that only women developed such problem.
BEANS AND LENTILS FOR LOWER CHOLESTEROL! Canadian researchers examined 26 U.S. and Canadian studies, which included a total of more than 1,000 people. Their analysis published in April by the Canadian Medical Association Journal, showed that one daily serving (3/4 cup) of legumes - foods such as beans, chickpeas, lentils and peas - could help to cut down LDL, “bad cholesterol”, by 5 percent and lowered the risk for heart disease. “By making a small dietary change, such as consuming one serving a day of beans, chickpeas, lentils and peas, we can make a modest risk reduction in our incidence of heart disease, by lowering our “bad cholesterol”. LDL, especially in men,” said Dr. Robert Graham, an internist and natural remedy specialist at Lenox Hill Hospital, in New York City.
Researchers from, University College London, analyzed the eating habits of more than 65,000 people in England and they found that eating plenty of fruits and vegetables may substantially cut our risk of death: Those people who ate seven or more portions of fresh fruits and vegetables a day, had a 42 percent lower risk of death at any age than those who ate less than one portion a day. According to the Journal of Epidemiology and Community Health, the risk of death was reduced by 36 percent with five to seven portions and 29 percent with three to five portions. “Vegetables have a larger effect than fruit, but fruit still makes a real difference”, the researchers said.
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- Vitamin D is produced in the body when the skin is exposed to sunlight. - It can be obtained by fish, eggs, fortified dairy products, organ meats and supplements. - Blood levels of vitamin D can be lowered by smoking, obesity and inflammation. - Vitamin D helps the body absorb calcium.
LOW VITAMIN D LINKED WITH… A team of scientists at Harvard, Oxford, and other universities, found strong evidence that vitamin D protects against major diseases. Adults with lower levels of the vitamin in their systems, had a 35 percent increased risk of death from heart disease, 14 percent greater likelihood of death from cancer, and a greater mortality risk overall. In a second study, also published in British Medical Journal, a team of researchers of several universities in Europe, concluded there was “suggestive evidence” that high vitamin D levels protect against diabetes, stroke, hypertension and other illnesses. But they also said there was no “highly convincing” evidence that vitamin D pills affected any of the outcomes they examined. Vitamin D, however, is not easily obtained through food alone, and exposure to sunlight has its dangers.
It’s recommended that we eat at least five portions of different types of fruit and vegetables a day.
Eat more fish. Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish.
Cut down on saturated fat and sugar
There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies.
Eat less salt. More than 1.5g of salt per 100g, means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day.
Get active and be a healthy weight. Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Physical activity can help you to maintain weight loss or be a healthy weight.
Don’t get thirsty. We need to drink about 1.2 liters of fluid every day to stop us from getting dehydrated. All non-alcoholic drinks count, but water, milk and fruit juices are the healthiest.
Don’t skip breakfast. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholegrain cereal, with fruit sliced over the top is a tasty and nutritious breakfast.
HOLMES PLACE MAG - RECIPES - 36
DETOX
SMOOTHIE BY CAMERON DIAZ HAVE YOU EVER TRIED GREEN SMOOTHIES BEFORE? THIS ONE WAS DEVELOPED BY CAMERON DIAZ, AND IT IS PUBLISHED IN HER NEW HEALTH AND FITNESS MANUAL, “THE BODY BOOK”. IT’S A LIGHT, REFRESHING AND NOURISHING SMOOTHIE. PERFECT TO DETOX! LET’S TRY IT!
...?
SOME PEOPLE FEEL MORE FOCUSED AND ENERGETIC DURING AND AFTER DETOX DIETS.
HOLMES PLACE MAG - RECIPES - 37
THE BODY BOOK
Simply combine all ingredients in a high-speed blender/vitamix/blendtec, etc., until they’re smooth and creamy. You can adjust the texture by adding in more water if needed (more water = thinner). Nutrition Information for 1 smoothie (with no add-ons): 230-250 calories, 20-25g carbohydrate, 9g of fat, and 8g of protein.
2 cups organic sp
inach
1 ½ cups filtered w ater ½ frozen banana ½ organic green ap
ple
¼ large avocado (or ½ of a small av ocad
o)
Juice of 1 Meyer le
mon/regular lemon
Dash of cinnamon Stevia to sweeten (o
ptional)
Looking to boost calories or protein? Here is a list of the add-ons that Cameron recommends to turn The Body Book ™ Green Smoothie into a meal. You can use all the ingredients or just a couple, the choice is yours and it depends on your individual needs. · Add 1 scoop of your favourite protein powder With protein powders, look for quality ingredients, those you can recognize and pronounce. If you’re consuming dairy, opt for organic and grass-fed whey proteins if possible. If you’re vegan or non-dairy, some of my favourites are Sunwarrior, Garden of Life, Vega Sport, and Hemp protein. · Add 1 whole banana · Add 1 whole green apple · Add 1-2 tablespoons of organic almond butter · Add an extra 1-2 cups of spinach · Add coconut water instead of filtered water Looking for a lower sugar variation? Replace the banana used, with a 1/2 cup of ice + stevia to sweeten + ½ avocado instead of just ¼ avocado.
HOLMES PLACE MAG - RECIPES - 38
WHAT SPECIALISTS ARE SAYING ABOUT…
“It is like a fuel additive for your muscles – it makes them run much more smoothly and efficiently” Dr Eddie Weitzberg, of the KarolinskaInstitutet in Sweden
“The study found that Avocado consumers had a 50% lower odds ratio for metabolic syndrome compared to non-consumers. Metabolic syndrome is a name given to a group of risk factors, which when they occur together, increase the risk for coronary artery disease, stroke and type-2 diabetes”. Nutrition Journal
“We wanted to see which was more beneficial when consumed during intense cycling – bananas or a carbohydrate sports drink. And we found that not only was performance the same whether bananas or sports drinks were consumed, but there also were several advantages to consuming bananas” Dr. David C. Nieman, director of the human performance lab and a member of the College of Health Sciences faculty at Appalachian.
“Citric acid, not to be confused with ascorbic acid (vitamin C), is beneficial for people with kidney stones. It inhibits stone formation and breaks up small stones that are beginning to form. Citric acid is most prevalent in citrus fruits and juices. Of these fruits, lemons and limes have the most citric acid. A half-cup of pure lemon juice per day or 32 ounces of prepared lemonade, provide about the same amount of citric acid as does pharmacological therapy”. UW Health Clinical Nutrition
“The Victorians had it about right when they came up with their brilliantly clear and simple public health advice: “An apple a day keeps the doctor away’”. (About the study of The BMJ: Prescribing an apple a day to all adults aged 50 and over would prevent or delay around 8,500 vascular deaths such as heart attacks and strokes every year in the UK – similar to giving statins to everyone over 50 years who were not already taking them). Dr. Adam Briggs, of the BHF Health Promotion Research Group, at Oxford University.
“Consuming up to 6 grams of cinnamon per day reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes”. Diabetics Care
HOLMES PLACE MAG - RECIPES - 39
IN 4 Q&A WHY DO I NEED A JUICE DETOX? Every day we are exposed to toxins (environmental pollutants, chemicals, preservatives, pesticides, heavy metals, and industrial waste) and toxicity leads to disease. Bodies do not function very well when they are full of toxins. Constipation, persistent headaches, muscle aches and muscle fatigue, hormonal imbalance and skin abnormalities such as acne or eczema, are just a few symptoms of a toxin-filled system.
WHAT’S DETOX? It’s a kind of “housekeeping” ritual. It’s a way to clean the body, to recharge and renew. Detoxing helps our systems function properly again and that’s why detox diets also help in losing weight.
WHY DETOX WITH FRUITS AND VEGETABLES? Because they are full of antioxidants, they are the detox superstars and are key parts of a healthy diet. Green juices are an alternative to consuming fruits and vegetables: with cooking, fruits and vegetables lose vitamins and minerals that are sensitive to temperature, but in a natural juice those nutrients aren’t lost.
GREEN JUICE-BASED DETOX DIETS: CAN EVERYONE TRY IT? Diabetics, people with clotting disorders, pregnant women, among others should avoid a green smoothie diet plan. These people should always consult a nutritionist beforehand.
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STEVIA IS A PLANT THAT CONTAINS NATURAL SWEETENERS THAT ARE USED IN FOODS. STUDIES SUGGEST STEVIA MIGHT HAVE HEALTH BENEFITS IN REDUCING BLOOD PRESSURE AND BLOOD SUGAR LEVELS.
HOLMES PLACE MAG - 8 NEW THINGS ABOUT WINE - 40
YOU MIGHT NOT KNOW ABOUT WINE REMEMBER WHEN WINE DRINKING WAS EITHER GLUGGING CHEAP ‘VIN DE TABLE’ OR SNOOTY ‘EXPERTS’ DELVING THEIR LARGE NOSES INTO CRYSTAL GLASSES? THOSE DAYS ARE, OF COURSE, LONG GONE. WE ARE A WORLD OF WINE EXPERTS NOW. EVEN SO, THERE ARE A FEW OENOLOGICAL FACTS THAT MIGHT JUST COME IN HANDY NEXT TIME YOU CRACK A BOTTLE OPEN. 1. Women make the best wine tasters It’s a bit of a sexist joke that women are more likely to order a glass of white wine, rather than men. But it seems that its nature, not nurture, that prompts men to shun the Merlot. Generally, females are blessed with a more acute sense of smell and that means they’re better equipped to appreciate the subtle, unrepeatable variations caused by weather, wood, soil and more. That doesn’t mean men can’t recognize the nuances of fine Chianti - it’s just that they have to try a little bit harder. The girls might have the noses for wine, but it’s the guys who have the stomach for it. This isn’t just about relative size - men actually have more of an enzyme that breaks down alcohol. Combined with other metabolic differences, this means men can often safely consume twice as much alcohol as women. 2. Wine has been imbibed for 9,000 years - and for most of that time, it tasted vile It’s only recently that we’ve understood the process of wine oxidization (what happens when air meets wine), so for years, wine very quickly developed an eye-watering vinegar flavour. Over the years, determined wine-makers tried to hide the taste by adding everything from seawater, fermented fish sauce, garlic and honey, but always with little success. Nevertheless, people endured the disgusting flavour because it was safer than drinking the water. 3. How you should taste wine in a restaurant No matter how much of an upmarket restaurant you are dining in, don’t feel intimidated by the Maitre d’hotel. The first step is to slowly swirl your glass to get the aromas going. Then smell it, as you would food. These days, very few wines are corked, but it’s worth checking rather than
sitting through a bottle that you don’t like the smell of. Finally take a taste, move it around your mouth slowly, sucking in a bit of air as you go as that helps the flavours combine. Don’t be afraid; remember it’s the wine that’s on audition here, not you! 4. Look beyond the front label to assess the quality It’s not just about a beautiful bottle, or price. A good wine has nice legs. You know, those slender lines of liquid that drip down the glass. Also, ask for a good smell. The more flavours you can smell, the greater the chance is that it is a good quality wine. Check the back label out in more detail than the front; reviews or awards are generally a sign of a very drinkable wine. Other telling signs are the fruits, aging process and region. A little bit of research on wines will help - the vineyards and regions that produce quality wines, will stand you in good stead. 5. European wine comes from American roots We often hear about those keen Victorian botanists, travelling the world to collect exotic plant specimens. These enthusiasts actually shipped American grapes back home - bringing with them a deadly bug that spread throughout Europe, wiping out almost all the native vineyards. A bright spark suggested grafting the roots of pest-resistant American vines onto the European vines. This worked to an extent - but also brought non-native mould and fungus over to Europe and actually caused some vine types to become extinct. More curiosities in your iMag (download in App Store)
6. You can drink to remember The olfactory bulb is actually part of the memory area of our brain, which is why smells often triggers powerful reminiscent emotions. Scents are often permanently associated with an experience, and because wine has such unique flavours and smells, it has a strong effect on our memory. Of course, this only works when you drink in moderation, otherwise the opposite is true. 7. You can taste it with your eyes Apart from the obvious red, white, rose and sparkling, you can tell plenty more about the taste of a wine before you’ve taken a sip - or even a sniff. Light and bright white wines are usually refreshingly crisp or smooth, while darker, yellower versions are likely to be rich with an oaky flavour. Deep red, verging on the maroon, will taste rich and bold. These wines are best served with food, as opposed to a lighter red, which will give you a more refreshing drink to sip on its own. 8. And the world’s biggest wine consumer…? … Is the Vatican City. The tiny state gets through a whopping 62 litres per head - but since it is mainly communion wine, it’s a bit of a misleading fact. Next on the list is Andorra, with Luxembourg in 3rd place. The rest of the top ten wine consumers, per capita, are Norfolk Island, France (special emphasis on St Pierre & Miqueion), Slovenia, Portugal, Switzerland and Italy. Do you think wine has a place in a healthy diet? Get in touch with wine, if you think the occasional tipple won’t do you any harm or drop us a line if you think a genuinely healthy lifestyle has to be alcohol-free.
HOLMES PLACE MAG - HEALTH WEARABLE TECHS - 19
MORNING
LET’S GET HAPPIER WITH “LIFE EXPERIENCES” Researchers interviewed people before and after they made purchases and found that buying so-called “life experiences” - like a weekend trip - made consumers happier than material items. “People actually do know, and accurately predict, that life experiences will make them happier,” study co-author Ryan Howell, an associate professor of psychology, at San Francisco State University, said. However, he added, “even though they’re told experiences will make them happier and they know experiences will make them happier, they still perceive material items as being a better value.”
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“There are tremendous benefits to happiness. Companies want their employers to be happier because they are more productive. Doctors want their patients to be happier because they will be healthier. We should try to figure out how to help people maximize their happiness because of all the benefits that come from it.”
HELPS KEE LIGHT P US LEAN “We were very interested in looking at the relationship between lighting and how that may be affecting your weight,” explained study senior author Dr. Phyllis Zee, director of the sleep disorders center, at Northwestern University Feinberg School of Medicine in Chicago. The study included 54 adults and found people tend to be leaner, if they got sun exposure earlier, rather than later in the day. But, the timing of the light also mattered. Those who were exposed to brighter light earlier in the day were the slimmest. Zee recommended between 20 minutes and 30 minutes of bright morning light between 8 a.m. and noon. “Whenever possible, be exposed to early light,” she said.
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There are a number of ways light might influence weight. One is by altering circadian rhythms - the body’s internal time clock - to allow for better sleep. Morning light might also affect hormones that influence appetite regulation and metabolism Dr. Phyllis Zee, director of the sleep disorders center at Northwestern University Feinberg School of Medicine in Chicago, about the “Morning Light” study.
FEEL
Ryan Howell, about the “life experiences” study published in the Journal of Positive Psychology
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AEROBIC EXERCISE IN YOUR 20’S = BETTER MEMORY IN YOUR 40’S! According to a study, reported in Neurology, cardio fitness activities in our 20’s, is linked to better thinking skills and memory 20 years later. Researchers at the University of Minnesota, Minneapolis, tested almost 3,000 healthy people with an average age of 25 and concluded, people who ran for longer on the treadmill performed better at tests of memory and thinking skills 25 years later. “This is one more important study that should remind young adults of the brain health benefits of cardio fitness activities such as running, swimming, biking or cardio fitness classes”, Dr David Jacobs, from University of Minnesota, Minneapolis, said. Cardio fitness, is a measure of how well the body absorbs oxygen during exercise and transports it to the muscles.
HOLMES PLACE MAG - RELAXATION TIPS - 42
RELAXATION FOR ALL THE FOLLOWING TIPS WILL HELP YOU TO ACHIEVE AN IMMEDIATE SENSE OF RELAXATION. LIOR PERRY, MIND & BODY MASTER, FROM HOLMES PLACE INTERNATIONAL, GIVES US AN EXERCISE FOR PHYSICAL AND MENTAL WELL-BEING.
HOLMES PLACE MAG - RELAXATION TIPS - 43
A human being is both wonderful and complex. If we look at the world around us and keenly observe, we would certainly feel that the human being is gifted with a marvellous system that allows it to experience great joy and happiness, which according to our current knowledge, is unparalleled in nature. With this understanding, it is our responsibility to care for our bodies and minds, acknowledging this wonderful gift of nature and our unique assets. According to many ancient traditions and increasingly modern scientific research, calmness, quietness and relaxation are probably some of the most meaningful ways for us to properly maintain and care for ourselves. Yet, in this modern day and age, we are challenged by a materialistic and fast- paced lifestyle which hinders our ability to find calmness, quietness and real relaxation. Relaxation can be measured through different parameters and in various contexts. We can relax our mind, relax our body and even measure our level of ease, comfort and relaxation while performing our daily duties and various tasks. When we go on vacation, we may feel altogether relaxed. Often we look forward to this time due to the realization that something special takes place in our minds and bodies during this period in terms of relaxation. How much of this feeling stays with us when we return back to our daily routine? Is it possible to achieve this type of ease, calmness and relaxation on different levels for lengthy periods of time while engaged in our daily life? The answer is most definitely, YES! This can be done on different levels, starting from doing simple things that “fill” us with some joy, contentment and fuel us to proceed with our routine and to attend to our responsibilities. The ‘trick’, would usually be to identify and define our personal ‘gas station’, which may be of a different type for each individual. Then, we must make sure that during the week we stop at the gas station and re-fuel sufficiently to meet the required energetic level for properly attending to our daily duties, work and family. Different people may enjoy different activities as part of their personal ‘gas station’:
The following tips can help an individual achieve an immediate or gradual sense of ease and relaxation, both on a physical and mental level. The more consistent we are with the implementation of these practical steps, the deeper the positive impact will be felt in us and in our lives.
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1. Take 5 minutes to write down 4 or 5 main activities that you consider meaningful and filling. Follow the logic behind the examples given in the article. The activities should not be destructive or harmful to you in any way.
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2. If you are feeling satisfied with the short list you have made, map out your week and plan ahead of time your personal, ‘refuelling stops’.
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3. Promise yourself to pay extra attention to this part of your daily life and to offer yourself some kind of feedback.
· One may enjoy a short visit to the natural surroundings of the beach. · Another may enjoy the general result of high intensity physical activity or a relaxing form of exercise. · A third person, may enjoy a meaningful conversation with a like-minded person or close friend. · Others may feel contentment listening to music, reading or watching an inspiring play or film. This is obvious, in a way to all of us. We may have to consider at a certain point other levels at which this feeling can be achieved. For example: · Which food brings your body and mind the deepest sense of ease for a lengthy period of time? · When do you enjoy the type of sleep that upon awakening makes you feel truly calm, relaxed and rejuvenated? If one is looking to gradually create a meaningful change, this will lead to a deeper sense of calmness and relaxation in our minds and consequently in our bodies.
If you have succeeded in your ‘refuelling’ plan, comment to yourself how that influenced you. If you missed the opportunity, try to also point to yourself how your day felt. This will allow you to identify more clearly the value and importance of this type of anchor in your life. You will also learn to recognize and categorize better which activities are most beneficial, reviving and relaxing when updating your personal, ‘gas station’.
HOLMES PLACE MAG - GOOD NIGHT SLEEP - 44
HAVE A GOOD THE KEY TO A HEALTHIER LIFE CAN BE AS SIMPLE AS THIS: IMPROVE YOUR SLEEP TO IMPROVE YOUR PERFORMANCE. MAKE SURE YOU ARE SLEEPING WELL, AT THE VERY LEAST, 7 HOURS A NIGHT. IT HELPS A GREAT DEAL SINCE IT GIVES YOUR BODY A FULL RECOVERY. BENEFITS OF GOOD SLEEP
RISKS ASSOCIATED WITH SLEEP DEPRIVATION
Reinvigorating: Increases alertness and performance during the day.
Increases the risk of diabetes, cardiovascular diseases and depression.
Strengthens immunity, fights infections. Helps with weight loss, since it regulates hunger and appetite hormones. That is why when we don’t have enough sleep, we tend to eat more and gain weight.
HOLMES PLACE MAG - GOOD NIGHT SLEEP - 45
HOW MANY HOURS OF SLEEP ARE NEEDED PER DAY? The ideal number of hours will vary from one person to the next, but they change with age:
N�B��
0-2 months 12 - 18 Hours per day
B��s
3-11 months 14 - 15 Hours per day
C�l�� 1-3 years
12 - 14 Hours per day
P�S��l
3-5 years 11 - 13 Hours per day
S��l C�l�� 5-10 years
10 - 11 Hours per day
A����ʦ 10-17 years 8.5 - 9.25 Hours per day
A��s
7-9 Hours per day
Source: National Sleep Foundation, USA Note: The hours include naps
MEN AND WOMEN ARE EQUALLY AFFECTED BY INSOMNIA. Actually, insomnia affects women twice as much as men. Their sleep can be affected by menstruation, among other factors.
ASRM IS ABOUT SLEEPING BETTER... AND SO MUCH MORE ASMR has become a trend! Autonomous Sensory Meridian Response refers to a phenomenon which is very difficult to explain to those who do not experience it. It is usually experienced through a relaxing tingling in the scalp and the back of the neck and can extend to the rest of the body. These pleasant tingling sensations are a response to stimuli such as whispering. There is a growing ASMR community that produces videos in order to actively help each other battle against insomnia, depression, and even loneliness through this creative expression. Lindsay Ragone is a Canadian filmmaker that produced Braingasm, a documentary that explores ASMR, the euphoric, tingly sensation that is changing lives. She had been struggling with insomnia since childhood and during one of many late nights spent frustratingly wide awake, she stumbled upon the ASMR community while searching for relaxing sounds online. She subsequently fell down the rabbit hole of ASMRtistry, and through her film seeks to tell us the stories of some of the world’s most talented ASMRtists who’ve helped people struggling not only with sleep issues, but also with anxiety and depression.
HOLMES PLACE MAG - GOOD NIGHT SLEEP - 46
Michael Thorpy, MD, an associate professor of neurology at the Albert Einstein College of Medicine, USA, and the co-author of “Sleeping Well” and “The Encyclopedia of Sleep and Sleep Disorders”, offers some tips to ensure good sleep hygiene:
AVOID STIMULANTS SUCH AS CAFFEINE, NICOTINE, AND ALCOHOL TOO CLOSE TO BEDTIME. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing people to wake up.
EXERCISE CAN PROMOTE GOOD SLEEP. Vigorous exercise should be done in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night’s sleep.
ENSURE ADEQUATE EXPOSURE TO NATURAL LIGHT. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
ESTABLISH A REGULAR RELAXING BEDTIME ROUTINE. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don’t dwell on or bring your problems to bed.
FOOD CAN BE DISRUPTIVE ASSOCIATE YOUR BED WITH SLEEP RIGHT BEFORE SLEEP. Stay away from large meals and especially carbs close to bedtime, since an active digestion can disturb your sleep. Dietary changes can also cause sleep problems. If someone is struggling with a sleep problem, it’s not a good time to start experimenting with spicy dishes. And remember: chocolate also contains caffeine.
It’s not a good idea watch TV, listen to the radio, or to read while in bed.
MAKE SURE THAT YOUR SLEEP ENVIRONMENT IS PLEASANT AND RELAXING The bed should be comfortable and the room should not be too hot nor too cold or too bright.
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HOLMES PLACE MAG - FEEL WELL - 29
STRATEGIES TO STOP WORRYING
FOR YOUR HEART According to the study, “Sex and the heart: What is the role of the cardiologist? ”published in the European Heart Journal, anything that exercises your heart is good for you, including sex. Sexual arousal increases heart rate and the number of beats per minute reaches its peak during orgasm. Experts advise that we can have sex as long as we can do the everyday activities that have the same impact on our heart without causing chest pain, such as walking up two flights of stairs.
LESS SMOKE
ON TV, PLEASE!
Scenes of cigarette use have become less common on prime-time television shows, and this may be linked to reduced smoking rates in the United States, according to the study published in April in the journal Tobacco Control. Researchers from the Annenberg Public Policy Center, at the University of Pennsylvania, in Philadelphia, concluded that one less depiction of smoking per hour over two years of prime-time programming, was associated with an overall drop of almost two packs of cigarettes (38.5 cigarettes) a year for every adult. The new finding suggests that seeing other people smoke induces cigarette cravings in adult smokers.
Moser and Christine Purdon, Ph.D., a licensed psychologist, professor and executive director of the Centre for Mental Health Research, at the University of Waterloo, shared “Some Habits of People Who Never Worry” with the Huffington Post. (read more strategies in iMagazine – AppStore).
THEY FOCUS ON THE PRESENT. Perhaps one of the biggest differences between worriers and non-worriers, is the ability to stay in the present, and not get bogged down by things that have yet to come.
THEY PRACTICE MINDFULNESS. Therapy, such as cognitive behavioural therapy (CBT), and acceptance and commitment therapy, can help worriers stop the negative cycle. They concentrate on “the idea of not wrestling and disconfirming the worries, by getting people to focus on their life values and focus on the present moment so they can make decisions,” Moser says.
A HUG A DAY
KEEPS TENSION AWAY According to a study in Behavioural Medicine, embracing someone special can lower blood pressure: couples who held each other’s hands for 10 minutes, followed by a 20-second hug, had healthier reactions to subsequent stress, such as public speaking. Compared to couples who rested quietly without touching, the huggers had: lower heart rate, lower blood pressure, smaller heart rate increases.
TO MAKE DECISIONS The study published in the April issue of Sleep, reveals that higher levels of poor sleep quality in older men, is associated with a 40 to 50 percent higher risk of significant decrease in executive function. Executive function includes; planning, making decisions, correcting errors, troubleshooting and abstract thinking. “It was the quality of sleep that predicted future cognitive decline in this study, not the quantity” researchers said.
THEIR BRAINS ACTUALLY FUNCTION DIFFERENTLY IN A WORRY-INDUCING EVENT. “This suggests they have a really hard time putting a positive spin on difficult situations and actually make their negative emotions worse, even when they are asked to think positively.”
THEY’RE MORE WILLING TO TAKE CHANCES. While worriers have a hard time making decisions – “they take a long time, because they can become crippled by all the potential negative outcomes – non-worriers are more willing to test out solutions to a problem, even if a bad outcome is possible”, Moser adds.
THEY HAVE A SENSE OF PERSPECTIVE. Non-worriers are able to distance themselves from a situation in order to gain perspective. Moser suggests another simple strategy to gain perspective: Using your own name instead of “I” when referring to your emotions. For instance, saying “I’m going to fail” is harsh and doesn’t allow any distance between you and the thing you’re worried about. But, “if you talk about yourself in the third person, you can take better perspective,” Moser says.
HOLMES PLACE MAG - PERSPECTIVE - 48
“WE SHOULD STOP FINDING REASONS TO HATE OUR BODIES AND LEARN TO TAKE CARE OF OURSELVES.”
CAMERON DIAZ, HAS LONG BEEN HOLLYWOOD’S LEADING FEMALE FREE SPIRIT. DESPITE SEVERAL HIGH PROFILE ROMANCES WITH MEN RANGING FROM MATT DILLON, TO JUSTIN TIMBERLAKE, TO ALEX RODRIGUEZ, SHE’S NEVER GIVEN THE IMPRESSION THAT SHE WANTS TO SETTLE DOWN OR START A FAMILY.
The 41-year-old Diaz, covets her independence and has long complained about how society tends to demonize single women. Earlier this year she released a book, “The Body Book,” intended to help women “find the tools they need to build a healthier body.” The book is a huge success and in mid-March stood at No. 6, on the New York Time’s best-seller list. Now she’s appearing in the highly anticipated comedy, The Other Woman, directed by Nick Cassavetes, (The Notebook) and co-starring Leslie Mann, Nikolaj Coster-Waldau, Kate Upton, and Nicki Minaj. Diaz plays a woman who discovers that her boyfriend (Coster-Waldau), is actually married and then after accidentally meeting his spouse she realizes that they have much more in common and become friends. They then learn that the man they have been sharing, is involved with a younger woman (Upton), following all three women combine forces to wreak revenge on the triple-timing rogue. “We’ve all been cheated on,” Diaz comments. “Human beings are complicated and there’s no way to fix the problem... But if you make more good choices than bad, you will be ahead in life.” Diaz previously collaborated with Cassavetes, (the son of the late John Cassavetes and actress
Gena Rowlands) on My Sister’s Keeper, and this comedy sees the 41-year-old return to familiar territory, which saw her enchant audiences in films like My Best Friends’s Wedding, There’s Something About Mary, and The Charlie’s Angels films. In addition, Diaz has distinguished herself with acclaimed performances in dramas like, Vanilla Sky and Gangs of New York. Diaz is currently single and lives in Los Angeles.
FIND HER ON PINTEREST AND DISCOVER CAMERON DIAZ STYLE
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CAMERON, HOW ARE THINGS GOING THESE DAYS? This is a very good time for me. I feel happier and more satisfied than ever and I’m very grateful for all the opportunities I’ve had and continue to have. I’m very happy with the work I get to do and after 20 years, I still find it remarkable that I’m able to do the things I like, such as enjoy my family and friends, and be able to live a very full and interesting life.
YOUR NEW BOOK, THE BODY BOOK, HAS BEEN ATTRACTING A LOT OF ATTENTION. WHAT WAS YOUR GOAL IN WRITING IT? It was my intention to empower women to make informed choices about nutrition and their physical activity. I know that women tend to fall into a mind-set where we compare ourselves constantly with other women and I feel that that comparison is very damaging and has such negative energy. I read a quote where, “comparison is a brutal insult upon one’s self.” And that’s true because when you compare yourself to someone else there’s the implication that what you have is not good enough. We need to be able to understand our bodies, learn how to eat healthy according to our bodies’ specific needs, and not worry or judge ourselves in comparison to others.
WHAT ARE SOME OF THE KEY ELEMENTS THAT WOMEN, OR MEN FOR THAT MATTER, NEED TO UNDERSTAND ABOUT OUR BODIES SO THAT WE CAN USE THAT KNOWLEDGE TO LIVE HEALTHIER? If you understand how your body functions on a cellular level, then you can understand the bigger picture about how different nutrients filter through your body. How we can supply our bodies with energy in a better way, by eating certain foods rather than others. I did a lot of research and spoke to many top health professionals and what was so interesting, was how we can supply our bodies with energy-dense nutrients that fulfil us without piling on extra calories from processed foods that deliver much less of what we need. I think that’s especially important for younger women, who may feel and look great but are relying on their youth rather than thinking longer term.
SO IT’S AN ILLUSION IN SOME WAYS? Two years ago when I was 39, I started listening more closely to conversations I was having with women my age or slightly older and how they were confused about their bodies. I thought it was such a crazy thing that after so many years of living in our bodies we lack a lot of understanding.
When I was in my teens and twenties, I was just like a lot of young people who grew up on junk food and fast food. I was a scrawny, wiry kid who was naturally slender but I never exercised and my diet consisted of fatty foods and processed foods. I suffered from bad acne which was my body’s way of pushing out that toxicity through my skin. As soon as I changed my eating habits my skin got a lot better.
WHAT BROUGHT ABOUT THAT CHANGE IN THINKING? I was working on the first Charlie’s Angels film. I was 27, at the time and for the first time in my life I needed to train very hard and really get in top shape in order to do all the Kung Fu, for the movie. We trained for eight hours a day, seven days a week, over a period of three months. It was the hardest thing I ever did, but it was ultimately the best experience for me. I never realized what your body is capable of if you train and exercise on a regular and systematic basis. I suddenly had so much more respect for my body and felt empowered by that. I truly embraced that experience and I swore to myself, that I would never go back to my previous lifestyle. I changed my entire body because of that film and also by changing my diet. It was an important moment in my life.
IN THE OTHER WOMAN, THERE’S THIS MESSAGE ABOUT WOMEN BONDING AND NOT FEELING THAT THEY NEED TO BE IN COMPETITION WITH ONE ANOTHER....WHAT’S YOUR FEELING ABOUT THAT? We need to stop competing and comparing. It’s self-defeating and it puts us in the wrong frame of mind. Also in western society, there’s this tendency where we’re always pointing to one thing or another and that if we have that, or find that, or meet this person, that we’re going to feel happy and whole. I don’t think it works that way. The basis for happiness comes from how we understand ourselves and connect with our inner selves. You need to be able to look within and discover those elements and needs that will fulfil you and give you happiness. It’s not something you find right away, it’s a journey where you want to be able to understand yourself and learn how to feel good and whole.
YOUNG WOMEN SHOULD FIND THIS KIND OF THINKING HELPFUL, SHOULDN’T THEY? If younger women start to understand those things, it will free up all that negative energy that can be used in positive ways. Young women can have a better understanding of their bodies and that will help them get away from the habit of comparing themselves to others. We’re all unique and different. We should stop finding reasons to hate our bodies and learn to take care of ourselves and not worry about what other people might think.
If you lead a healthy life, it’s going to affect how you think about yourself and make you feel better and happier in general.
DID THAT PROCESS START WHEN YOU CHANGED YOUR EATING AND EXERCISE HABITS? Yes. For the first time, I felt so much more self-confident and I began taking up surfing and snowboarding, as a way to stay physically active rather than going to the gym. It made me feel better in every way. Now that I’m 41, I’m very appreciative that I was able to follow a much healthier lifestyle when I was still in my twenties. I actually prefer the way I look now to how I looked then. I don’t mind that I look older because I’m comfortable with who I am and how my body looks and feels.
“SEX TAPE”
Cameron Diaz and Jason Segal in first trailer for new comedy
Cameron Diaz’s new comedy 94 Min. - Comedy About the Film A married couple (Annie - Cameron Diaz and Jay - Jason Segel) try to spice up their sex life by making a sex video on Jay’s new iPad. But they wake up to discover that the sex tape they made the previous evening has gone missing, leading to a frantic search for its whereabouts. In this new comedy, Sex Tape, Cameron Diaz has decided to show it all for the first time in a movie. “It’s a first for me,” Diaz told Esquire about the naked scene required by the comedy. And indeed, she has never looked better!
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IS YOUR BOOK ALSO A FORM OF EXPRESSING THAT SENSIBILITY AND PASSING THAT ALONG TO OTHER WOMEN? I thought that if I could give women information that allowed them to understand themselves on a cellular level that it would help women change their bodies and change their relationship with everything else, including their experiences and their relationships with their own body and other bodies. I wish when I was 16 or 17 that I had read a book like the one I’ve written. It’s just basic knowledge like this, which changes your entire way of thinking about how you eat and how you treat your body. I also didn’t want to create a detailed diet plan or a set of physical checklists, because each woman may need more of something than any one specific diet plan offers or any one workout program can provide. It’s your responsibility to figure out what your body needs and how your body functions and the results you see from eating healthier and natural food rather than processed foods.
YOU SEEM TO WANT PEOPLE TO CHANGE THEIR THINKING AS MUCH AS THE ACTUAL DAY-TO-DAY HEALTHY HABITS? It’s a choice we can all make. You shouldn’t put pressure on yourself to change everything at once. You should think of it as a lifestyle choice that you’re going to follow because it will make you feel better and look better... Health is an equation. The more good you do over bad, the healthier you will be. You don’t have to be perfect. But you need to be consistently living a healthier life. I want women to feel that it’s not too difficult and that it’s never too late, to start eating better and being more active. It should be a gradual and natural process.
HOW HAVE YOU FELT ABOUT TURNING 40? DO YOU WORRY ABOUT AGEING? I’ve always lived in the moment. I’m an ebb and flow girl. I don’t worry about how people perceive me. I’m fortunate that I get to make movies, period. I’m not worried about how many dramatic roles I get to do. The good roles will somehow find you. When you’re in your forties, you may not be playing the sex symbol roles anymore, but who wants to play the sex symbol forever, anyway? That was never my ambition. I see Cate Blanchett, doing some of the best work of her career now and Meryl Streep, still has a great career. I think it’s a misperception that women can’t find good roles once they hit forty.
Cameron has broken her nose 4 times. After the fourth time she decided to turn to surgery since she had trouble breathing. · Says the best award she’s ever won is a ‘Nickelodeon Burp Award’. She took part in the TV contest to find the person with the best burp. · She’s a huge fan of TV show Desperate Housewives. · Cameron’s very superstitious. · In 2002, Cameron “joined” Julia Roberts in the $20 Million Club when she was given that amount of money for Charlie’s Angels: Full Throttle. · Cameron has been engaged to actor Jared Leto. · Cameron dated Justin Timberlake for nearly 4 years. · Cameron has also dated actor Matt Dillon. · Her name is mentioned in the lyrics of the 1998 song, “South America”, performed by Brian Wilson. · Named one of the “50 Most Beautiful”, by People Magazine, in 1998 and 2002 · Named #11, on the Maxim magazine, “Hot 100 of 2005”, list. · Named #19, on the Maxim magazine, “Hot 100 of 2007”, list. · Voted #13, on FHM’s, “100 Sexiest Women in the World”, in 2005. · Voted #23, on FHM’s, “100 Sexiest Women in the World”, in 2006. · Voted #62, on FHM’s, “100 Sexiest Women in the World”, in 2007. · Ranked #13, of the “100 Sexiest Stars” in film history, by Empire magazine, in 1995. · Ranked #3, of the “102 Sexiest Women in the World”, by Stuff magazine, in 2002.
OPRAH TIME: CAMERON DIAZ TALKS ABOUT AGING Cameron Diaz talks with Oprah about beauty, aging and the “failure” of not looking 25 forever. As the actress writes in her New York Times bestseller, The Body Book, Diaz says there’s no such thing as “anti-aging.” “I get so mad when I hear commercials on television where they say “anti-aging.” Oprah adds: “Like we’re supposed to now apologize for being who you are and where you are and what it took you to get here”.
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THE BASIC KNOWLEDGE EVERY CAMERON DIAZ-FAN SHOULD HAVE
NAME: Cameron Michelle Diaz
BIRTH DATE: August 30, 1972
BIRTH PLACE: San Diego, California, USA
NICKNAME: Cami, Cam
HEIGHT:
5′ 9″ (1.75 m)
EYE COLOR: Blue
HAIR COLOR: Natural blonde
STAR SIGN: Virgo
EDUCATION:
Graduated High School from Long Beach Poly Class of 1990 in Long Beach, California
BOYFRIEND: Currently single
FATHER:
Emilio Diaz, Cuban (passed away)
MOTHER:
Billie Diaz, Native American, Italian and German
SIBLINGS:
Older sister Chimene
PETS: Cats
HOBBIES:
Surfing, snowboarding, hiking, seeing friends and more
CLAIM TO FAME: Playing Tina Carlyle in The Mask.
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HOLMES PLACE CLUBS ATHENS - GLYFADA - MAROUSSI
WATCH THE EXCLUSIVE VIDEO ON YOUR IPAD AN INSPIRING STORY SHE’S A MOTHER, A BUSINESS LEADER AND A RUNNER. MEET ELLIE FLENGA, CEO OF HOLMES PLACE GREECE: A PERSON WHO INSPIRES AND SHOWS US THAT THE SKY’S THE LIMIT.
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RUNNING TRAILS IN GREECE
KAVOURI
SOUTH ATTICA ROUTE DID YOU KNOW THAT GREECE IS AN EXCELLENT DESTINATION FOR RUNNING? THERE ARE SPLENDID PLACES WHERE YOU CAN RUN ALL YEAR ROUND, OUR RUNNING EXPERTS HAVE SELECTED THE BEST ROUTES, FOR BOTH TOURISTS AND LOCALS!
Running by the sea is always a pleasure, for runners. The Kavouri Route is ideal for an afternoon summer run before diving into the sea. MEETING POINT: There is a pedestrian walkway on Apollonos Street, in Kavouri, on your left, one hundred meters after Litous Street. This route begins near the Asteras Vouliagmenis Hotel. There is a cycling route which passes by the starting point so one can repeat the trail as many times as you like. ROUTE: 4 to 8 km, by the sea with incredibly beautiful sunsets in the late in the afternoon. PARKING: A great deal of parking spaces can be found in the surrounding area except during the summer months due to the beach goers. However, there are free parking lots after passing the meeting point.
ATHENS
IMITTOS MOUNTAIN
The area around the Holmes Place Club in Athens, perfectly located in the center of the city, is excellent for running. Although it is in the heart of the town, it offers long sidewalks, parks and pedestrian areas. An athlete can exercise on some of the most beautiful streets of Athens, while sightseeing at the ancient Greek monuments.
A fantastic mountain route for trail running with an excellent view of Attica, where you can enjoy perfect temperatures during the spring and summer months.
CITY CENTER ROUTE
MEETING POINT: The National Garden – At any of the entrances (we can also run inside the Garden and its small routes). ROUTE: The route goes around the National Garden, passes through the upper side of Zappeio, and enters Dionysiou Areopagitou Street, just alongside the Acropolis. Starting from Dionysiou Areopagitou Street, it circles the Acropolis and arrives at the Plaka, using the passage which crosses the archaeological area of the ancient Greek market. It goes through the small pedestrian roads streets of the neighbourhood, climbs up towards Syntagma Square, ending at the Holmes Place Athens club. This run is approximately 5.5km. For more details, see a map of the Athens CityCenter. PARKING: It is more practical, safe and easy to approach the city center if you use public transportation.
TRAIL ROUTE
MEETING POINT: At the end of Anastaseos Street, on the borders of the Cholargos, and Papagos areas. A lot of runners gather there every weekend, the parked cars indicate that you have found the right spot. The meeting point is at the crossroads heading left for Agia Paraskevi, and right for Kaisariani. The route crosses the Imittos Mountain, on the borders of Cholargos and Papagos. You can find the main access from Mesogion Street by turning left after the traffic lights at the Ministry of Defence building, to Kyprou Street. After passing a roundabout and the traffic lights, you will come to another roundabout after which you should turn left. Pass the next traffic lights and then turn right on Anastaseos Street. 800 meters after the Cholargos Cemetery, you will reach the starting point. ROUTE: We ran 4 to 8 km, as seen in the picture. The track contains country roads with a few uphill parts and excellent views. PARKING: Finding parking space for your car is possible even on Sundays, when the mountain is full of athletes: runners, walkers and bikers.
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ENJOY YOUR RUNNING WITH OUR TOP 10 SONGS FOR RUNNING
DID YOU KNOW THAT LISTENING TO MUSIC WHILE YOU EXERCISE IMPROVES YOUR WORKOUT? IT INCREASES YOUR EFFORT, DECREASES THE STRAIN AND CAN EVEN HELP YOU KEEP A GOOD RHYTHM. HERE ARE SOME GREAT SOUNDTRACKS FOR YOUR RUN.
FOR RUNNING RECOMMENDED BY HOLMES PLACE Bruno Mars Runaway Baby · Maroon 5 & Christina Aguilera Moves Like Jagger · DJ Fresh Golddust · Nicki Minaj Va Va Voom · Caesars Jerk Tt Out · Britney Spears Toxic · Cavin Harris Feel So Close · Shakira & Rihanna Can’t Remember To Forget You · Calvin Harris & Florence Welch Sweet Nothing · Rizzle Kicks Mama Do The Hump
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GREECE SELECTION LOCAL TIPS FROM OUR HOLMES PLACE GREECE TEAM
ATHENS PLAKA Take an afternoon stroll through Plaka, the old historical neighborhood in the heart of Athens, with its labyrinthine streets, neoclassical architecture and the flea markets of Monastiraki. Taste the famous and delicious souvlaki, at Bairaktaris Tavern, and sit in one of the most beautiful and picturesque cafĂŠ-bistros there, known as Yiasemi for a light snack, drink or coffee.
STROLLING AT THISSEION Thisseionis is a must-see area below the Acropolis Hill, which got its name from the nearby ancient temple of the god Hephaestus, known as Thisio. It is one of the oldest neighbourhoods, full of bars, restaurants and nightclubs where you can enjoy a relaxing walk along Apostolou Pavlou Street.
CINE PARIS OUTDOOR CINEMA Cine Paris is one of the most historic outdoor cinemas in the city, located at Plaka. Here you can watch movies with Greek or English subtitles, and enjoy a view of the Acropolis!
YOGA RETREATS IN MYKONOS & PAROS ISLANDS Combine your vacation in Greece, with daily yoga practice under the sun and next to the sea, on the magnificent and world famous islands of Mykonos and Paros!
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We will share some peaceful sounds for well-being and healthy living. These songs can also be the soundtrack for your workout. It’s time to return to the gym without stress! Enjoy!
James Blake Retrograde · Coldplay The Scientist · Pink Floyd Wish You Were Here · Adele Make You Feel My Love · Arctic Monkeys I Wanna Be Yours · Daft Punk Something About Us · Radiohead Evething In Its Right Place · Lana del Rey Million Dollar Man · Ed Sheeran Give Me Love · Tom Odell Another Love