health ISSN 2040-4484 Spring 2017
JUMP IN! Discover the health benefits of swimming
e l i Sm Make yourself happier... today!
Life ON
TREND This year’s hottest food and fitness favourites
MAKE it HAPPEN Top tips for positive change
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Health Magazine Spring 2017
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EDITOR’S NOTE
4. Pelvic floor matters Help tackle incontinence
Welcome to the spring issue of Health Magazine.
5. Intimate health The natural way to help develop intimacy
As winter’s door closes and the new season’s opens, we are happily greeted with a whole horizon of health-giving opportunities made
6. Spring clean your lifestyle De-clutter your diet & mindset
possible by the much-anticipated longer, warmer days. This alone is often enough to help us feel motivated and inspired, but if you need a helping hand to lift your mood, turn to page 8 for our happinessboosting tips. We’ve also got the low-down on wellness and simple steps to help you feel your best (page 16) and achieve positive change in your life (page 17). Now that the weather is on side with our good fitness intentions, why not head to your nearest pool for a spot of swimming (page 15), the health benefits of which are long and widely reputed. Otherwise, you might like to try
8. Something to smile about Your guide to happiness 10. Spring beauty The season’s best beauty boosters 11. Spring is in the hair Look after your locks
latest fitness trends - is for you (page 26).
12.Health trending The ‘ones to watch’ - from food to fitness
Enjoy the issue.
14.Stay safe in the sun Expert advice on mole awareness
Caroline Seekings
15. Swimming for health What’s in it for you?
Editor
16. Wishing well The key to feeling your best
something completely different, in which case perhaps Aerial Yoga - one of the
17. Make it happen Achieve positive change
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18. Healthy eating Is it time for a fridge make-over? 20. Time to retreat The best health retreats for spring
15 22
22. A nod to good health Get the best out of your nightly shut-eye 24. Something’s brewing... The benefits of fermented foods 25. Omega 3 Are you getting enough? 26. Aerial Yoga Discover the latest fitness trend
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Information in Health Magazine is not intended as a substitute for diagnosis, prescription and/or treatment by a Medical Professional. Opinions expressed in Health Magazine are not necessarily those of the publisher, and the magazine is in no way liable for any such opinions. Whilst every effort is made to ensure that the content of this publication is accurate, we cannot be held responsible for any inaccuracies. No advertisement, article or image may be reproduced without the written permission of the publishers.
The Team: Editor Caroline Seekings caroline@health-magazine.co.uk Tel: 07834 233346
Produced by:
Photography Richard Jones Photography www.richardjones-photography.com
LIFESTYLE
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Get in touch: T: 07834 233346 E: caroline@lifestyle-magazines.co.uk www.lifestyle-magazines.co.uk
Features Editor Chrissy Hayes chrissy@health-magazine.co.uk
Imagery www.istockphoto.com
Kim IT support
Caroline Editor
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Meet the team Health Magazine Spring 2017
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PELVIC FLOOR MATTERS Incontinence affects one in three women at some point in their lives and half of all athletes, but there is something you can do to help
Your inner well being matters. Are you struggling with a leaky pelvic floor which is worsening as you age? Well, you’re not alone! It’s not only pregnant women and mums who suffer with this embarrassing ailment – incontinence affects one in three women at some point in their lives and half of all athletes. In fact, Up to 14 million British women leak when they cough or laugh vigorously, or move energetically. Urinary incontinence becomes more common as you reach middle age, and is particularly common in people over the age of 80. The menopause is important: Estrogen is a hormone that helps regulate your menstruation. It may protect against heart disease and slow bone loss. It also helps keep your bladder and urethra healthy and functioning properly. As you near menopause, your estrogen levels begin dropping. This lack of estrogen may cause your pelvic muscles to weaken. They may no longer be able to control your bladder as they did before. As your estrogen levels continue to drop throughout and after menopause, your UI symptoms may become worse. The best way to prevent and treat a weak pelvic floor is with daily targeted pelvic floor exercise, and there's a whole host of products that can assist you. In the meantime, ProTechDry, distributed by iMEDicare Ltd via www.iMEDicare.co.ukare stylish and comfortable underwear garments (pants or maxi-pants / black or white) that absorb up to 90 mls of urine, and then be rewashed and reused up to 100 times per pair. On the Outside, ProtechDry® is a normal cotton underwear garment. On the Inside it has a new patented and tested technology - A special super thin hypoallergenic absorption area that absorbs urine and fully eliminates unpleasant odours. The discrete design, protection and comfort offered by the ProtechDry®-underwear enables you to regain confidence in all aspects of your daily life. Dance with joy again! ProTechDry – underwear specifically designed for Urine loss. Call 01923237795 or visit www.iMEDicare.co.uk for more information or a free home demonstration. (iMEDicare Ltd)
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Health Magazine Spring 2017
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ADVERTORIAL
DO YOU KNOW THE FACTS ABOUT
INTIMATE HEALTH? How to choose safe and healthy intimate products. When was the last time you read the list of ingredients for your favourite lubricant, vaginal moisturiser or intimate wash? Did you know that some products contain chemicals that can cause irritation and lead to infections such as Thrush, urinary tract infections (UTIs) and Bacterial Vaginosis (BV)? Read More Unlike the food industry, products sold under the heading of personal care or intimate health are not highly regulated and yet the science behind these products is important for safety and efficacy and should ensure that they enhance, rather than compromise intimate health. Although we are all becoming more aware of the potential safety issues around food production and many of us choose to purchase organic products, it is yet another step to consider the implications of chemicals and toxic ingredients in our personal care products. Whilst we have some protection from products applied to the skin on the outside of our bodies, the vagina is highly sensitive, and lacking the protective layer (the Stratum Corneum) of our skin it is also highly absorbent. This means that anything we apply internally will be quickly absorbed into our blood stream. A healthy vaginal environment has a pH of between 3.8pH and 4.5pH which is acidic, in order to prevent the colonisation www.health-magazine.co.uk
of bacteria and fungi. Unfortunately, many well-known brands of vaginal moisturisers, lubricants and intimate washes are formulated without due care and attention to the importance of a pH in balance with the vagina. If your chosen lubricant or vaginal moisturiser (and this includes products available on prescription) does not indicate that it is pH balanced then it is best avoided. You may already have wondered why you seem to get Thrush, UTIs or BV, after sexual activity especially if you have been using standard lubricants that contain glycerine, glycols, mineral oil or other chemicals. Glycerine, being sugarbased can feed Thrush. If your product does not display a full list of ingredients then you may decide not to take the risk. Although Glycerine is a useful moisturising and conditioning product for external skin, it is known to be an irritant to sensitive vaginal tissue. After water, it is often the ingredient with the highest percentage in lubricants, because it is cheap and provides glideability. For discerning consumers who care about health issues, Parabens, the preservatives used in the majority of beauty and personal care products, pose a potential threat to health and some stores, such as Holland & Barrett have banned all products containing Parabens from their shelves. Parabens have been found in breast tumours and although a direct
cause has not been proven, because they mimic estrogen, women who have had, or are at risk of breast cancer, should avoid all products containing Parabens. For couples who wish to enjoy the enhanced pleasure of using personal lubricants for sex, and for those women who are experiencing some vaginal dryness for a variety of reasons such as menopause, childbirth and breast-feeding, diabetes or being on the contraceptive pill, help is at hand! The founders of The Yes Yes Company set out in 2003 to develop a range of certified organic intimacy products which are pH balanced and free of glycerine, glycols, parabens and all known skin irritants. Formulated with plant-based, food-grade gums, award winning YES products are guaranteed to be safe, pure and natural. Today this range is recommended by Health Care Professionals and Sex Experts worldwide and approved by the NHS. The range includes YES VM, a vaginal moisturiser, YES OB, plant-oil based lubricant, Yes WB, water based lubricant, YES Baby (a lubricant for couples trying to conceive) and YES CLEANSE an intimate wash in two variants. For more information, or to purchase YES intimacy products, go to www.yesyesyes.org or call 0-800-978-8525 Health Magazine Spring 2017
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SPRING CLEAN YOUR LIFESTYLE
De-clutter your diet and freshen up your mindset for a healthier, fitter and leaner you this season Spring is the time of year when positivity and enthusiasm abound, inspiring most of us to start cleaning and decluttering our homes. The process can be extremely satisfying to say the least, with the end result of a fresh, clean living space in which to enjoy the warmer and brighter days ahead. Such fans are we of the ‘spring clean’, that we think this annual exercise should be extended to more aspects of our life than just our home. In fact, an ‘out with the old, in with the new’ approach could do wonders for our diet and lifestyle, helping us achieve the healthier body and mind that we might have long-craved over the winter months, when motivation for change often eludes. So what changes should we be looking to make this spring, and where do we begin? We ask Hypnotherapist Susan Hepburn for her insight and advice on lifestyle changes for health and weight loss: Why is spring a particularly good time to initiate change? Springtime is always a popular time to initiate change as we want to get our bodies ‘beach ready’. We also have a spring in our step, the sun is shining, we feel happier and are keen to make changes … and our bodies are definitely in the forefront of everyone’s mind. Hence there are so many books and programmes on the subject. What is the best way to break the pattern of failed weight loss and fitness attempts? Using hypnosis to reprogramme the mind and help re-set negative behaviours and habits. What are the main reasons that diets so often fail? Diets fail because they might give you the instructions how to ‘use the diet’ but the mindset is still the same! When there are emotional and other factors influencing eating habits, what is the best way to move forward? Most overweight people already know what they have to do in order to lose weight. But with Susan Hepburn’s programme ‘Hypnodiet’, you put away the scales and forget diets. Through extensive research it has been proven that diets only work short term, hence there are so many around. My programme advocates no calorie counting, no forbidden foods, no faddy menus or deprivation. Instead, the focus is on programming your own mind. You will quickly start to realize that it’s ok to enjoy food, to make healthy food choices and exercise regularly, reaching your target weight without hunger, guilt or stress – and staying there for life. 6
Health Magazine Spring 2017
DID YOU KNOW? According to research, over half of UK adults are classified as overweight, with obesity rising to its highest levels amongst ‘middle aged’, 45-54 year olds. Lack of willpower cited as the most common reason for health targets not being met amongst younger (47%) and middle aged adults (31%). Over 55s are in the lead when meeting NHS recommended health targets and are least stressed/anxious compared to other age groups. Despite the UK’s obesity crisis, including the announcement of a new ‘sugar tax’ on soft drinks earlier in the year, there is no evidence that UK BMI levels are changing. In addition, the research showed that 84% of adults say they are aware of the ‘five a day fresh fruit/veg’ message, but only 31% meet this target as often as recommended. Success in meeting the ‘five a day’ target, at least some of the time rises from 56% of 1824 year olds to 79% of over-55s. Research by Simplyhealth and YouGov
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ABOUT HYPNOSIS Susan Hepburn’s method uses hypnosis because it is the only way to change the way you eat forever. To reprogramme the mindset. Let’s face it, you were not born to have a weight issue one day, no one is. it has become learned behaviour and this is where hypnosis comes into play. It changes those negative learned behaviour eating patterns into positives. Hypnosis / mindfulness works because it removes the guilt, anxiety and stress of yo-yo dieting. Hypnosis provides a simple yet radical way to lose inches, but more importantly, it is a way to gain control of your eating habits and build a healthy and normal relationship with food. However, to still have and enjoy the occasional ‘treat’. Susan helps you to easily avoid the obvious refined and added sugars and to enjoy exercising regularly and also the value of good sleeping habits. Therefore reaching your target size without hunger, guilt or stress – and staying there for life. Almost like deleting files from a computer, Susan’s program first allows you to remove from your subconscious mind the emotional associations that cause you to eat when you are not hungry (behaviours such as comfort eating or eating because
of boredom, stress or tiredness). You will then ‘reprogram’ your mind with a healthy approach to eating. ABOUT SUSAN Susan Hepburn is a leading weight loss expert with clinics in New York, LA, Europe and London’s Harley Street. Her name hits the headlines many times over the past 30 years, thanks to her successful work with A-list celebrities. Susan is discreet about who she works with and refuses to discuss or confirm any names, however, you just have to google her to discover who she has worked with over the years. Susan Hepburn’s client list is packed with A-list actors, comedians and rock stars. She accompanied the England Football Squad to the Japan World Cup and has made many TV and radio appearances including the award winning Embarrassing Fat Bodies where her client lost 8 stones! Hepburn’s publishing track record is also proven. Hypnodiet and Hypnoquit with free CD’s both bestsellers, with World Rights bought out by Littlebrown Piatkus. Her best selling Stop Smoking In One Hour with free CD book with World Rights bought out by Thorsons Harper Collins.
Her best selling F*** Diets with free CD and food diary and self published. She has appeared on the Oprah Winfrey Show and is in the process of signing a US deal. Hypnodiet explores how food is controlling you. How emotions and food are inextricably linked. Explains why comfort eating emerges as a result of anger, fear, loneliness etc. Thorsons Littlebrown said “Susan is media-savvy and extremely wellconnected – a publicist’s dream. Most of all she is down to earth and approachable, with all the qualities to become a household name. Thousands of people on both sides of the Atlantic associate Susan Hepburn’s name with successful, lasting and dramatic weight loss”. Susan is running a series of seminars in the lavish 5 Star Bulgari Hotel, Knightsbridge to share her A-listers weight loss programme with you, in order for you to achieve your perfect size too. The next seminar is Sunday 30th April from 1 – 4pm. For more information call 020 7487 5200 or visit www.susanhepburnclinics.com
ABOUT: Susan Hepburn is an accredited hypnotherapist
HARLEY STREET ‘HYPNOTHERAPIST TO THE STARS’ SUSAN HEPBURN IS WAGING WAR ON DIETS The secret weapon of many A-List celebrities; Susan has helped thousands to lose weight and keep it off, without pain, drama or fuss. Susan is now offering the A-list treatment to everyone, with a series of seminars at the lavish Bulgari Hotel, Knightsbridge. Thanks to Susan, reaching your target weight… without having to diet… has never been so easy.
Susan will reveal the secrets taught to her
SPECIAL OFFER
F*** Diets (Audio CD with 16 page booklet and food diary package) NOW £10 (USUALLY £24.99) PLUS £1.50 P&P Available by calling
020 7487 5200
& psychotherapist. She is
widely with
accredited
the
dramatic
transformation of an A-list celebrity from a size 12 to a size 8. She has clinics in London’s Harley Street,
Los
Angeles, NewYork, Europe and the exclusive Bulgari Hotel in Knightsbridge, London. A-listers flock to Susan Hepburn for her discreet service and no nonsense approach.
celebrity clients, and perform her famous hypnosis; helping you change the way in which you think of food - forever. Sunday 30th April 2017 2:00pm to 4:00pm (registration from 1:00) Tickets: special price of £69 for 1st 100 tickets sold or 2 for £115 (one session with Susan is usually £395). BOOK THIS SPECIAL OFFER QUOTING ‘HEALTH MAGAZINE’. Spaces are limited To learn more and to book www.susanhepburn.com and follow seminars section or Tel: 020 7487 5200
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Susan Hepburn Clinics Psychotherapist, Hypnotherapist & Author 136 Harley Street London W1G 7JZ Telephone: +44 (0)20 7487 5200 Email: susan@susanhepburnclinics.com www.susanhepburn.com Also Clinics in New York, LA, Dubai and Europe Health Magazine Spring 2017
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SOMETHING TO SMILE ABOUT Susannah Schaefer, CEO of Smile Train, shares five key facts about smiling It is well known that a wide smile makes people feel warm and welcomed. However, there are lots of other positive effects associated with smiling which many people are unaware of. Here Susannah Schaefer, CEO of Smile Train, shares five key facts about smiling which you may not already know, in the hope that it will encourage more people around the world to smile and create smiles for others. Smiling is a universal sign of happiness Susannah Schaefer says: “Smiling is one of the very few gestures which means the same thing all around the globe. Handshakes, thumbs up, and hugs can have completely different meanings in different countries however, the meaning of a smile is universal. This means that you can travel anywhere in the world and communicate happiness.” Smiling makes you more approachable Susannah Schaefer says: “A smile suggests that you are approachable, personable, and trustworthy. In fact, smiling connotes positivity in general. Psychology has shown that smiling makes you more attractive to others. This is because a smile is an inviting 8
Health Magazine Spring 2017
facial expression which eases tension and makes people feel comfortable around each other. People are more likely to engage socially with someone they perceive to be friendly, and a smile is the perfect way to demonstrate this.” Smiling lowers stress Susannah Schaefer says: “When a person is smiling, it affects certain muscles within the body that make you feel happy. The movement of muscles in your face releases chemicals called endorphins which trigger a positive feeling. These endorphins lower stress levels, which improves your mood. Even if you are not feeling happy, endorphins will trick your body to think that you are. So the more you smile and stimulate your brain to release this chemical, the happier you will feel.”
Smiling boosts your immune system Susannah Schaefer says: “Laughing and smiling also encourages the release of serotonin. Like endorphins, serotonin is a neurotransmitter which contributes to a person’s happiness and wellbeing. Serotonin has many positive benefits – one of which is boosting the immune system. So laughter and smiling really is the best type of medicine!” The international children’s charity, Smile Train, provides free training and education for local doctors and medical professionals in over 85 developing countries, to transform the lives of children who are living with cleft lips and palates, by giving them the power of a smile www.smiletrain.org.uk
Smiling helps your heart Susannah Schaefer says: “The release of endorphins through smiling also increases blood flow and lowers blood pressure. This means that you can lower your risk of heart disease and other cardiovascular problems – just by cracking a smile! Endorphins have many great health benefits and a simple smile will have you feeling good on the outside, as well as the inside.”
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HOW DO I GET TO BE HAPPY? Do you want to be happy or do you want to be unhappy? This is a question that stayed with me from a book called The Untethered Soul by Michael Singer. It came highly recommended by a woman, known amongst her friends as Houseboat Mary. You would naturally think that this means she lives on a houseboat but she doesn’t any more, she lives in a ground floor flat in Shoreham and only occupied a houseboat for a few months in 1976! She is an amazing woman, who now in her mid 70s has a sparkling and infectious joy and enthusiasm for life. When she talks about the things she loves, be it seeing the Nasa space station going across the night sky, her allotment or watching the Vulcan Bomber do a flyby at Shoreham airshow she lights up like a child describing a new puppy. She hasn’t always been like this, much of her early adult life was dogged by anxiety, depression and difficult problems like drug and alcohol dependance (she was one of the first 6 registered heroine addicts in the UK now clean and sober for over 40 years) and a husband who left her in the 1970s to join a Primal Screaming cult in America. She lives alone with her cats, a modest income, a neighbour upstairs who has a grudge against her and arthritis in her hands – yet she is happy, one of the happiest people I know. I have been interested in what makes people happy for a long time. I know from experience that acquiring things be it material possessions, relationships or life experiences - bring no guarantees of lasting happiness, certainly not the deep contentment and joy I see in Mary. Nor is happiness circumstantial. I have had experiences where I have been in seemingly idyllic circumstances, walking by the lagoon in Hove with my granddaughter skipping along flying a kite, the warm breeze creating ripples on the water catching the sunlight and making it seem like the lagoon is full of diamonds. I have been able to see the beauty but not feel it, been disturbed inside because I am dwelling on something and I haven’t had the ability to snap out of it and become fully present to the perfect moment, lost in the past or worried about the future. This was one of the first spiritual principals I picked up from Mary, if we aren’t thinking about the past and wishing it was different (a waste of time obviously) or projecting into the future (which only leads to fear) most of the time we have no problems at all. Right here in this moment, if you separate from you story of discontent, is there anything actually wrong with your life? www.health-magazine.co.uk
This led to me creating a little mantra for myself – BE HERE NOW. At any point, in any day, I can stop, breathe, look up and look out and say to myself ‘be here now’ it is quite astonishing the amount of times a day I can forget to be present and nearly miss beautiful experiences. Even in difficult circumstances like the A&E waiting room I can look up and see a kind smile, a beautiful tree or love between people. I can see it if I look for it, that is one of the secrets of being happy, you make a choice to look for beauty, love and evidence that life is good. Michael Singer covers this principal in depth in the Untethered Soul, he calls it an ‘unconditional commitment to happiness’ which we can ‘choose’ to make in each and every day. Choosing to be happy isn’t always easy. It often involves changing your perspective. How can you be happy if someone you love is seriously ill or if you’ve just lost your job and don’t know how you are going to pay the mortgage? It sounds improbable if not impossible. But I can tell you, from direct personal experience, that it is possible to know peace of mind even in seemingly traumatic and disturbing circumstances. I have stood on the doorstep of my daughter’s house waiting for ambulance and police to come and break the door down because she may have overdosed inside and I have known peace (thankfully my daughter was OK and has since made a full recovery from that depressive episode). Acceptance is the key Acceptance is the key to lasting peace and to having a good day every day, accepting life on life’s terms. This involves letting go of any story or meaning attached to events. If I had stood that night thinking ‘If she dies I can’t go on, why aren’t the emergency services here yet?’ railing at God or being angry with her father, I would have been a mess of churning emotions, anxiety, anger and impatience. Something in me knew if she were alive I needed to be fully present and calm, if she wasn’t, then it was her choice and no-body else’s fault, I would be devastated but I would cope. I leant a very valuable lesson that night. One I had read in The Untethered Soul and other inspirational books, and one that Houseboat Mary had tried to tell me in numerous ways over the years, that there is no such thing as good or bad, only thinking makes it so. A lot of personal unhappiness is created by thinking things should be other than they are. If you are constantly thinking WHY ME? ask WHY NOT ME? None of us are exempt from hardships, we are
all human beings. Bad things happen to good people all the time. What separates those that move on from tragic events and find happiness and peace in life is usually their attitude – whether they can look and CHOOSE to see it in a different way, to see the gift, the growth or how their experience has moved them on in life. Let the feelings come I am in no way saying you should put a Polly-Anna positive spin on everything that happens, its important that feelings like grief, anger, hurt, sadness etc are allowed and not suppressed – suppression of legitimate feelings is in fact one of the main causes of depression. To experience true contentment and peace you have to learn the trick of allowing feelings to arise, be felt and let go of. Its all too easy to become scared of the intensity of your feelings; blame other people for them or begin to believe that you will feel this way forever. The important thing to remember is that FEELINGS AREN’T FACTS and they are caused by many factors including chemical reactions in the body affected by what we eat and drink (caffeine and sugar can lead to feelings of tension, anxiety and stress but are often used to combat those very feelings); how much good quality sleep/rest we have hadand whether we feel supported by friends or family, the old adage is true - a problem shared is a problem halved. If you don’t have anyone you feel you can confide in, writing down how you feel is a great way of letting things go. To be happy Feel your feelings WITHOUT writing a big long story of woe about them – stop running from your feelings, turn and face them, invite them in and you’ll find they pass very quickly. Give thanks for those things that good in your life – if you have enough food and a safe, warm place to sleep you are indeed lucky. Let go of trying to change other people and focus on facing those things in yourself that need attention. Laugh at yourself in the mirror when you get up in the morning – taking yourself too seriously is unlikely to lead to a light and joyful heart and a life full of love and laughter. Life is a challenge that we all need to navigate our way through – it’s like one huge Krypton Factor so grab the challenge with both hands and give it everything you’ve got! *The Untethered Soul –The journey beyond yourself by Michael A. Singer published by Harbinger 2007
www.vitaldetox.com Health Magazine Spring 2017
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spring beauty This season is all about lightening and brightening, and we don’t just mean our homes. The annual spring clean may have long been associated with Marigolds and black sacking, but what’s not to say we shouldn’t be extending this cull to our bathroom cabinets and make up bags? After all, a stagnant beauty regime and the same old lipstick can lead to somewhat of a confidence plateau, something we often aren’t aware of until a chance fling with a new cleanser or foundation, for example, unveils a new and exciting beauty potential.
CLEANSE In pursuit of that spring lift, we’ve been trying and testing some of the best known cleaners from Bobbi Brown and Elemis. We found both Bobbi Brown Extra Balm Rinse (£49.00 from www.bobbibrown. co.uk) and Elemis Pro-Collagen Cleansing Balm (£40 from www.elemis.com) to have their perks and place in a modern day beauty regime. Given the warming and aromatic nature of the Elemis cleansing balm, we found this lovely as part of a relaxing bedtime cleansing routine, while Bobbi Brown’s fresh lemony scent and rinse-off formula served as a refreshing kick start to early mornings, as well as an effective way to remove all traces of dirt and make up before bed. EXFOLIATE Exfoliating once a week can help to slough away dead skin cells and brighten the complexion. As anyone who has ever experienced the disappointing sparcity of grains in some cheaper exfoliators will know, it does pay to invest in a good product which will typically boast a higher grain to base ratio. We tried and tested Clinique exfoliating scrub (£20 from www.clinique.co.uk), which had a lovely scruffing effect plus a cooling methol side-effect, leaving skin feeling tingling and clean. Goldfaden MD’s Doctor’s Scrub (£85 from www.spacenk.com) was even more vigorous still, with the smallest amount being enough to leave no stray skin cell unturned! MOISTURISE The dewy fresh finish is what epitomizes spring beauty, and moisture is an essential step towards achieving this look. We found L’OCCITANE Devine cream (£74 from www.loccitane.com)to be the best all-rounder – nourishing and creamy enough for a night cream, yet light enough for daytime application as well. Fresh’ Creme Ancienne (£112 for 30ml at www.fresh.com) is a little extravant and somewhat heavy as a daytime cream, but applied at night, we found it to be extremely regenerating. By morning, the greasiness had been replaced by a fresh, much more youthful complexion. For oilier skin types, Mary Kay Botanical 10
Health Magazine Spring 2017
Effects Hydrate Moisturiser (£19.00 from www.marykay.co.uk) was the lightest of the three, absorbing instantly and making an ideal base for make up.
Clockwise from top left: Mary Kay Botanical Effects Hydrate, L’Occitane Divine Cream, Fresh Creme Ancienne, Clinique Exfoliating Scrub, Goldfaden MD’s Doctor’s Scrub, Elemis Pro-Collagen Cleansing Balm, Bobbi Brown Extra Balm Rinse
MAKE UP
One way of creating a healthy glow is to fake it with some cleverly applied make up. The spring look is light and sheer, and all you need are a few key products to pull it off. Lips Forget winter reds, this season’s ‘lip love’ look is natural and rosy, so work with your own lip colour to pull this off. One way of doing this is with Lipstick Queen’s Frog Prince lipstick (£22 from www.spacenk. com), which works with your individual skin ph to create just the right tone for your skin. Benefit Benetint (£25.50 from www.benefitcosmetics.com has a similar effect, but is more of a brush on stain that doesn’t transfer once dried, making the rouge colour surprisingly natural. Third in the ‘close to nature’ stakes is Perricone MD’s No Lipstick Lipstick (£25 from www. perriconemd.co.uk), which provides a light veil of pigment which you could almost mistake for, well... no lipstick, hence the name. For slightly more colour coverage, still without going ‘full lip’, we loved Mac lipsticks in Jubilee and See Sheer (£16.50 www.maccosmetics.co.uk). Jubilee is a wonderfully moisturising nude that would be perfect for daytime wear, while See Sheer has more of a ‘just bitten’ colour that sets off the slightly more made up look that you might want at a wedding or for after-work pub garden drinks. One of the lightest, smoothest and easiest to apply of this bunch is Jane Iredale’s PureMoist® Lipstick (£19.95 www.janeiredale. com) in soft cool pink. It boasts a slim, flat end which makes getting the colour into the corners and Cupid’s bow of your lips a breeze. You almost don’t need a liner with these as a result, and the colour is beautifully light and natural.
tried & tested For those who prefer a balm to a lipstick, Paw Paw tinted peach pink balm (£6.95 www.drpawpaw.com) gives a lovely colour and moisturies at the same time. Likewise, Clarins’ Joli Baume (www.clarins.co.uk) balm develops a slight tint on application which naturally enhances your own lip colour. Though slightly slippery, we loved the coconut scent of Kind Natured coconut oil lip balm (£3.49 from www.boots.com). However, our winner for its lovely minty flavour, easy application and invisible, soft moisturisaton is EOS Smooth Sphere Lip Balm (£6.50 from www.boots.com). Blush Make up at this time of year is best kept light, and for this reason we loved Jane Iredale’s In Touch® Cream Blush (£24 www.janeiredale.com), which was has a gorgoeous velvety texture and soft, blendable colour. Bobbi Brown’s Pot Rouge in Fresh Melon (£21 www. bobbibrown.co.uk) also has a lovely dewy finish and a pigment that would suit most skin tones. NARS blush in Liberte (£23 www.narscosmetics.co.uk) though vibrant on first impression, goes on lightly so you can build the colour to suit your skin and the look you are trying to achieve.
Clockwise from top left: Benefit Benetint, Lipstick Queen Frog Prince, Perricone MD No Lipstick Lipstick, MAC Jubilee and See Sheer, Jane Iredale Pure Moist Lipstick, Jane Iredale In Touch Cream Blush, Nars Liberte, Bobbi Brown Pot Rouge, Clarins Joli Baume, EOS sphere lipbalm, KInd Natured Coconut OIl Balm, Dr Paw Paw tinted beach balm
WASH AND BRUSH UP Washing your brushes and sponges is an essential part of a beauty spring clean, since dirt and make up built up on these can increase the likelihood of breakouts. Warm soapy water will suffice, and ensure all your applicators are thoroughly dry before using. Next, go through your make up bag and be ruthless! If you haven’t used a product in the last 6 months, consider throwing it away, especially in the case of mascaras and lipglosses, which are more likely to harbour bacteria. www.health-magazine.co.uk
SPRING IS IN THE HAIR
TALKING HAIR If you are ‘Worried About Your Hair’, and have been noticing more hair coming out when washing, brushing or just on your hands, or you feel your hair is thinning, or you have an itchy, flaky scalp, then, don’t suffer in silence, seek expert help and advice, and make a difference. Hair loss should not be taken lightly, if you are affected it can really be depressing, worrying and have a negative affect on your quality of life. It doesn’t have to be this way, as many hair loss conditions, especially hair loss in women, can be treated and reversed. Very often excessive hair loss indicates your hair is weak (stress/ lifestyle/health changes etc being a big factor) and therefore, easily lost, (i.e. come out of the follicle). The follicle does not automatically regrow hair, due to its weakness, and in some cases the follicle is so weak it becomes dormant (literally falls asleep). If you have been losing more hair than normal and this is evidenced by thinning and excessive hair loss when washing/brushing, then this is usually a temporary interruption to your hair growing cycles, which is a very treatable and reversible condition, if treated properly. The sooner you start, the sooner your hair loss will improve. If you are embarrassed by an itchy, flaky dry scalp and are experiencing ‘snow storms’ falling onto your shoulders, then, don’t despair, effective treatments are available. Book your Telephone Consultation and get the help, advice, treatment and reassurance you need to not only improve your hair loss or itchy, flaky scalp, but also your self-esteem, confidence and quality of life. Hairology, Hair Loss Treatment, Dry Scalp Treatment Consultants & Specialists W: hairology.co.uk E: hair@hairology.co.uk Freephone: 0800 270 7683
H HAIROLOGY hair loss-dry scalp
BRUSH WITH NATURE There is no better time to treat your hair to some muchneeded TLC, and these stunning designer, natural boar bristle hair brushes from Rock & Ruddle (available at www.rockandruddle.co.uk) are the perfect place to start. The brushes come in two sizes, large (£30) and handbag-sized (£20). Rock & Ruddle’s quality boar bristles are strong and resilient, have a natural stiffness that means that they brush the hair thoroughly and yet don’t pull as they are drawn through it. They have microscopic scales that release and drag the sebum (natural oil) that is produced in the scalp, distributing it along the hair making it shiny and healthy looking. www.health-magazine.co.uk
treatment specialists ‘The Root to Healthier Hair’
0800 270 7683
hair@hairology.co.uk
WORRIED ABOUT YOUR HAIR? Specialist Advice, Treatments and Real Help for: • Hair Loss Treatment • Thinning Hair Treatment • Alopecia Treatments • Dandruff Treatments • Dry Scalp Treatments • Itchy Scalp Treatments
EXOTIC TOUCH The Coconut Breeze Elasticizer is a preshampoo conditioning treatment that gives hair an intensive moisture boost and increases manageability, softness and shine without adding any weight. The Coconut Breeze fragrance is designed to transport your senses to more exotic clime. www.philipkingsley.co.uk
stop your hair loss, clear your dandruff & feel more confident with our help. To Discuss Your Needs book your telephone consultation:
0800 270 7683 hair@hairology.co.uk. www.hairology.co.uk. Health Magazine Spring 2017
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health
TRENDING Avocados, ‘everyday’ trainers and birch sap water - just some of the ‘ones to watch’ for this year SUPER-FOODS
We are often told that superfoods have a powerful effect on our health, but this word can tend to be thrown around a little too freely sometimes. So we’ve rounded up the best, most trending superfoods that we think are most deserving of a place in a healthy diet this sring: 1 Avocado - Avocados were the superfood of 2016 and this trend is sure to stay in 2017. Avocado toast on wholegrain bread is the perfect way to sneak in healthy monosaturated fats. This type of fat can lower cholesterol levels in the blood and a reduced the risk of heart disease. 2 Sweet potato – Another trendy super food for 2017 – These can be used for toast, puddings, pancakes and more! As well as being tasty, they contain 438% of your daily value of vitamin A and a lot of vitamin C. 3 Matcha powder – This powder contains lots of anti-oxidants that can help protect against cancer, heart disease and aging, as well as providing an energy boost! Try this powder in a shot, latte or a smoothie! 4 Cauliflower rice – This low-carb alternative to rice has more dietary fibre, vitamins and minerals than both white and brown rice and takes little to no time to prepare! 5 Seaweed Waitrose’s Food and Drinks Report 2016 suggests that seaweed is set to dethrone kale from its perch, as it’s a good source of calcium and iron and can be eaten as ‘spaghetti’, in salads or as a vegetable. 6 Meat alternatives The meat-free lifestyle will be ever-popular in 2017, and according to the WSJ, it is the jackfruit – an Asian tropical fruit that’s part of the fig and mulberry family – that has the most potential to go mainstream because of its meaty texture and ability to absorb the flavours in which it’s cooked.
䘀伀伀䐀 ☀ 䐀刀䤀一䬀 䴀䄀吀吀䔀刀匀 䌀伀䴀倀䄀一夀 伀䘀 吀䠀䔀 夀䔀䄀刀 ㈀ 㘀 䌀漀渀琀愀挀琀 琀漀渀礀䀀瀀氀愀渀攀琀栀攀洀瀀⸀挀愀 昀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀
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7 Aubergine Aubergine skin is high in phytonutrients and chlorogenic acid, and as part of the Mediterranean diet is believed to be very good for the heart,.Waitrose’s own research confirmed this resurgence, revealing that aubergine is the latest carb substitute, with sales rising by 18% so far this year, and is a favourite replacement for the burger bun, as well as pasta sheets. www.health-magazine.co.uk
8 Poke Bowls Not to be confused with Poké Balls, this Hawaiian delicacy (pronounced ‘po-kay’) is essentially chunks of raw fish in a marinade (sort of a deconstructed sushi). Waitrose’s report added that “poke looks likely to be next year’s must-eat snack”.
a HIIT workout, but the class is conducted on water.
9 Plant water Following the success of coconut water, we’ll be seeing more plant waters being added to our diets. Here’s a few we predict will be hits:
ORANGE THEORY
• Birch sap water – boasts high levels of antioxidants, natural minerals and Xylitol (a natural sugar).
“Known as the ‘Orange Effect’, the heartbased workout can burn up to 1,000 calories an hour and even continues to burn calories up to 36 hours after,” Nutritionist Frida Harju explains.
• Cactus plant water – the ‘prickly pear’ has health benefits that include helping fight high cholesterol levels and curing hangovers. (points 1-4 www.vavistalife.com / 5-9 www.dwfitnessclubs.com)
QUITTING SUGAR
One of the best things that came out of 2016 was the debate about sugar tax on soft drinks to encourage companies to cut sugar content in soft drinks. While small amounts of sugar are perfectly fine – too much can upset your insulin levels and contribute to weight gain, diabetes and potentially liver and heart disease too. So, it’s a wise idea to continue to cut down your sugar intake in 2017. (www.vavistalife.com)
ATHLEISURE
One of the biggest trends last year was ‘Athleisure’ - swapping your normal shoes for trainers - and this is actually a great way to inspire you to get in the gym. (www.carnationfootcare.co.uk)
BOXING
Frida Harju, the in-house nutritionist at health app Lifesum predicts that we’re set for a ‘return to basics’ when it comes to workouts, with old-school classics such as boxing set to show a spike in popularity. “Boxing has already begun having a revival, as people try new forms of boxing such as the ‘Boxerina’ workout, which combines fast boxing movements to get your heart rate up with Barre movements to help strength and improve flexibility,”
FLOATFIT
HIIT (high intensity interval training) has achieved great popularity in recent years, so much so, that we can expect to see a new craze developing – ‘Floatfit.” This essentially follows the same principles as
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“By taking part in the class whilst balancing on an inflatable board, your muscles work harder to maintain balance, thus maximising the effects of the exercises.” says Frida Harju. This high-intensity workout has already started to gather momentum across the pond and is set to take the UK by storm in 2017.
FINESS APPS
It’s not too hard to see that the market has been flooded with apps and gadgets that aim to help you to workout and stay fit. Our verdict? They’re here to stay! One of DW Fitness Clubs personal trainers, Leon Williams, said that the trend to look out for is apps that allow users to create groups with friends and compete against each other. Apps that are both ‘motivating and challenging’ will be popular, with Leon adding that the more social and the more supportive a group setting you can create, the better and more encouraging health and fitness can be. - Hexoskin Shirt The Hexoskin Shirt is a biometric smart shirt that provides you with data like heart rate, breathing rate and movement, and syncs up with a variety of wellness apps, including MapMyRun and RunKeeper. - iFit NordicTrack Escape What do you get when you stick a 60inch, 4K TV screen to a treadmill? The iFit NordicTrack Escape of course! This treadmill transports you to scenic locations around the world, and can also work with Google Maps. - LEVL A breathalyser that aims to figure out how you can lose weight by analysing the acetone in your breath, LEVL is sure to make an impact next year!
SCOOTING
Scooting isn’t just for children, and in fact comes with a host of health benefits. Firstly, choosing to scoot increases your core strength, as you need to keep yourself well balanced as you turn. This
involves using the muscles around your stomach and back. Scooting on flat ground also has benefits, as it has been proven to provide you with gentle aerobic exercise, which helps to increase the heart rate. Propelling yourself along the ground gives you a powerful workout and is a great conditioning exercise for the glute and thigh muscles. So if you’ve got children, then why not get out and scoot along with them. It is a great family activity for building stronger relationships and is the perfect way to optimise your own mental wellbeing through the heart and mind. www.swiftyscooters.com
FANCY BEING A FOOD BLOGGER? NEW #SUPERFOODTRUTHS MOCKUMENTARY GIVES A LOOK INTO THE LIFE OF A HEALTH FOOD INSTAGRAMMER A brand new parody video, created by healthier snacking brand Whitworths to launch its new Full of Super range, captures the hilarious realities of the life of a healthy food blogger and Instagrammer. The comical mockumentary shows famous foodie 'Kate' in clichéd scenarios, capturing the extensive behind-the-scenes manufacturing that goes into the "effortless", Instagram-worthy shots. Watch as Kate presents her recipe to the camera - then reels off the numerous chores that need to be completed to create the finished dish. Dave, her browbeaten husband, is her glorified assistant who bears the brunt of the constant demands for photography, sourcing rare ingredients and being a general dogs body. There are also a few nods to some familiar faces, including Joe Wicks – famed for throwing food into pans, dishes and blenders. Watch here: https://youtu.be/yxKjK_ cCq2Q
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Dr Teixeira, Consultant Dermatologist at London Dermatology Clinic, gives her views on the importance of mole checks
STAY SAFE IN THE SUN
All of us have certain obligations towards the maintenance of the instrument which is our body. Eye tests, dentist appointments, regular breast checks and cervical smears are just some of the measures that we might take, but how many of us are regularly checking our moles? Mole checks should to be done quarterly by standing in front of a mirror and assessing your face, neck, shoulders, chest, abdomen, arms and legs. You won’t be able to check the moles on the nape of your neck or the back, so you will have to ask someone else do to this for you. The best option is a relative or a partner who will become accustomed to the shape, size and colour of your moles, and will notice changes. In case you, or your partner, notices any change, please contact your GP immediately to be seen at a rapid access clinic, so that a dermatologist can assess the mole and remove it if necessary.
PROTECT YOUR SKIN THIS SPRING Sunscreen is essential for protecting your skin against the sun’s harmful rays, so be sure to apply liberally if you’re heading away to sunnier climes this spring.
P! STOCK U
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Left: Ladival Advanced Infrared protection system - £19.99 for 200ml. www.ladival.co.uk Right: Skinceuticals Mineral Radiance UV Defence £40.95 https://www.skinceuticals.co.uk
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LOOK THE PART
If you love swimming and want to tone up and boost your fitness, but at the same time achieve real body confidence, why not check out these flattering costumes.
Swimming has the reputation of being one of the best sports to help maintain a healthy body. Among the main benefits of committing to a regular swim schedule are: Whole Body Workout The main benefit of swimming is that it is a whole body workout since it requires you to engage and mobilise all the muscles in your body - an effect compounded by alternatin swimming strokes. Cardiovascular Exercise As an endurance sport, swimming is an excellent cardiovascular exercise and can help reduce your blood pressure, strengthen your heart and improve aerobic capacity. Low-Impact When you swim, your body is supported by the water, which has a much greater density than air. This limits the speed at which you can move in the water, making it one of the best low-impact exercises. Variety Swimming is an excellent alternative to dry-land exercise. For example, it can practiced in the summer when it is too hot outside to work out. It can also be an welcome alternative to bored or injured runners.
Right: Swimsuit from www.blackfishwimwear.com Left: Speedo Women’s Endurance Plus Medalist Swimsuit £14.98£16.88 www.wiggle.co.uk
SWIMMING FOR HEALTH
TRY CONTACT LENSES FREE
Weight Control Swimming burns about three calories per mile, per pound of body weight and can therefore help with weight loss and/or management if practiced two or three times a week, for at least half an hour. Pain relief Swimming can relieve certain types of aches and pains and is often prescribed to patients that experience back problems and pain. www.enjoy-swimming.com
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Maidenhead 85 High Street Tel 01628 777 220 specsavers.co.uk Contact lens free trial: One pair of monthly lenses or five pairs of daily disposables lenses. Trial subject to suitability and includes easyvision lenses only. Excludes other brands, coloured, gas permeable or hard lenses. One free trial per person per year. Current prescription required. Alternatively, an eye test will be required at our standard charge. ©2011 Specsavers. All rights reserved.
Health Magazine Spring 2017
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WISHING WELL How creating the ultimate ‘wellbeing environment’ could positively affect your mood, health and productivity Neil Shah, Founder of The Stress Management Society and Author of The 10- Step Stress Solution, has put together some helpful tips to help you enhance your environment: 1. Use background music to up your mood We have all experienced the way in which a good song can raise our spirits, and studies have found that the improved mood and overall wellbeing created by listening to music results in increased productivity - so we feel happier and get more done! 2. Find some quiet space Meditation is known to increase both mental and physical health. We can use mindfulness to tap into an inner stability and resilience during stressful moments; it encourages better personal and business relationships, and allows people to be more creative, focused and productive. Physically moving to a quieter space can help you to achieve this state, stepping into a stairwell, car park, garden or even just a different room can help. 3. Keep your surroundings tidy and fuss free Lots of items around you, paper on your desk, clutter and a full inbox are all things that compete for your attention. A tidy environment means a tidy mind. 4. Let in the light The wrong kind of lighting can leave you feeling out of sorts, whereas light from a natural source is the best for your overall feeling of wellbeing. Increasing the light in your space encourages both mental and physical benefits, cueing the appropriate reactive responses in our moods, productivity and body patterns. You might find SAD lamps an effective alternative too, especially as the seasons change. 5. Bring the outside in Not only can indoor plants brighten up your space and be pleasant to the eye, they are also beneficial to our health. A study found that plants can: Reduce tension/anxiety by 37% Reduce depression/dejection by 58% Reduce anger/hostility by 44% Reduce fatigue by 38% 6. Incorporate physical activity into your day It’s not rocket science to know why physical activity is important to your wellbeing. It helps boost your energy, health and positivity, so find a way to add a little exercise here and there, whether that is to walk your dog, join a yoga class or get off the bus a stop earlier. 7. Find a furry friend – “pets are good for us” Pets have been found to reduce heart rate and lower blood pressure by creating a less hostile and more relaxed environment. In addition, pets can act as a social catalyst – encouraging you to get social. If you don’t want the responsibility of owning a pet yourself the addition of a birdfeeder on your windowsill can encourage feathered friends to lighten your day. 8. Healthy eating and drinking Take a step forward to making smarter food decisions. In order to start feeling good, you need to start from within. Cut out the caffeine and refined sugars and opt for the healthier alternatives – complex carbs, fruit and vegetables. 9. Feng Shui your health A few simple adjustments to the layout of your room or office can maximise positive energy and improve how you feel about the space – good quality air, sufficient natural light and a clutter-free space all help. 10. Fresh air We all need a bit of fresh air now and then, but very often this gets forgotten. Take a moment outside, or on your doorstep and breath. It will feel very refreshing, and leave you feeling energised and focused – an instant mood booster. For more tips about how to implement these principles in your daily lives, follow us on Twitter #wellbeingwednesday, check out our Facebook page or find more information on our website: www.stress.org.uk 16
Health Magazine Spring 2017
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MAKE IT HAPPEN Top tips for positive change
Spring is always filled with the promise of new ventures and fresh starts, and while we always have the best intentions to stick to our goals and resolutions, all too often these can fall by the wayside as work, social lives and the general busyness of every day takes over. A survey by Bach™ Original Flower Remedies revealed that lack of willpower is the top reason cited for quitting resolutions, with one in three (30%) of us admitting this is why we don’t see our resolutions through[i]. Whether it’s travelling, making a career change or starting a new hobby, Bach Original Flower Remedies, has teamed up with life coach, Sophia Davis, to provide tips and advice to help you feel self-assured so that you can achieve your goals. 1- Know the ‘why’, and get excited. If we know with absolute clarity the reason why we are doing something, and how we will feel once we do, automatically, we increase our chances of success. If we can get passionate about our why, we increase it even more. Passion drives action. My number one tip; get clear. 2- Get honest. Ask yourself what you would lose, and how you would feel if you didn’t follow through on your goals. Human beings will do anything to move away from pain, so make the idea of not following through painful. Keep a written reminder somewhere for when you need it! 3- From the outset, set yourself up to succeed. Make the goals achievable for you. Make a plan, set targets, deadlines, actions, and tell people. As soon as we do that, the stakes are higher. Also, find someone you can be accountable to if you don’t do what you say. This is part of why people who employ coaches are so successful. 4- If you believe, you can achieve. Catch any negative thoughts before they escalate, and simply stop them in their tracks. The mind has a tendency to frighten us, and it’s important that we move ahead anyway, proving the true strength of the human spirit. If you buy into your thoughts, you give them energy and feed them, enabling them to create more of the same. Simply recognise the thought, and keep moving. 5- Whether your goal is to buy a new house or car, start a new relationship, go off on a travelling adventure, or change your career, know that you CAN. One goal is not different to another on many levels. We will always find what we are looking for, so if we are looking for excuses why it can’t happen, excuses be gone (it’s a great book by Wayne Dyer), and start finding the reasons why it can. 6- Finally, take action, and acknowledge every achievement. If you think too much without acting, it’s like approaching an ice cold pool and dipping your toe, it takes far longer to get in than if you just JUMP. Too much thinking can delay you, put you off, or stop you completely in your tracks. Just keep on walking forwards. Any small step is a small step in the right direction. Acknowledge each one, dare to be bold, and continue to remind yourself of the why, the what you would lose, and the feeling you will feel when you achieve all your goals. For self-assurance, why not try Bach Original Flower Remedy, Cerato. Trust your inner wisdom and don’t doubt your judgment. The positive potential of Cerato is shown in those who trust their own inner wisdom and follow it. From the makers of RESCUE®, Bach Original Flower Remedies balance your emotions and fulfil your potential with the system of 38 flower essences. They are the original flower essences, produced according to Dr Bach’s traditional methods, which date back over 75 years, and many of the plants used originate from the Bach Centre garden in rural Oxfordshire. Suitable for all the family. Available from Holland & Barrett, most independent pharmacy, health food stores or www.amazon.co.uk, RRP £6.99. For more information, visit www.bachremedies.co.uk.
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Health Magazine Spring 2017
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THE
healthy KITCHEN
Your guide to what should (and shouldn’t) be on your shopping list
Cereal Supermarket cereals are often marketed as and assumed to be a healthy option, however in most cases the cereal is packed with added sugar. Looking at one of the UK’s most loved cereal brand’s latest granola product, advertised as being straight from the farm and a healthy breakfast option, per 100g the cereal contains 28g of sugar. To put this into perspective, the Detox Kitchen homemade granola contains just 4g of sugar per 100g serving, the sugar coming only from raisins. As a healthier alternative try making your own breakfast cereal using sweet spices such as cinnamon and nutmeg for flavour, and serve with rice milk, which is naturally sweet and compliments the granola perfectly.
Orange juice While you might be under the impression that glugging a whole carton of orange juice will have you glowing with health, the truth is that the sugar and calories in juice are comparable to any other type of soft drink, and can wreak havoc on your blood sugar levels. The other problem with shop bought juice is that the longer you leave a juice, the less its nutritional impact will be, because water-soluble vitamins soon start to become depleted (this applies to pressed juices you buy on the go, too). Stick to one glass of juice or smoothie a day, thinking of them as a nutrient booster rather than a meal replacement. Also, always drink juice as soon as it has been pressed to ensure that you benefit from the nutrients. Table salt The key to any delicious dish is good seasoning, and when it comes to salt, buy the best quality you can afford. Ordinary table salt contains an anti-caking agent and may be iodised, whilst cheap sea salts may have been chemically cleaned, which can make your dish taste of chemicals. Maldon sea sal is perfect for cooking because of its light, clean flavour and soft, flaky texture. Jarred sauces Jarred sauces, dips and ready meals are full of additives, preservatives and refined sugars, which do us no good whatsoever. Refined sugar has no nutritional value other than calories, and the way the carbohydrates are processed in the body has been strongly associated with weight gain, obesity and other chronic health problems. Excess sugar also plays havoc with blood sugar levels, which can indirectly affect our hormones, stress levels and mood. Cooking from scratch and avoiding processed foods is the best way to have more control over your diet. Homemade sauces will not only be better for you but will also taste better too! It takes no time at all to whip up a fresh tomato sauce or blitz chickpeas with tahini and lemon juice for a moreish hummus.
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Processed meat Processed meats such as sausages, processed burgers and sandwich meats more often than not contain poor quality meat, not to mention added sugar and salt. Instead, opt for lean white meats (chicken and turkey) and fish. It’s also important to be mindful of the animals you are eating, it is proven that the healthier the animal the healthier the meat. www.detoxkitchen.co.uk
GET BAKING New research reveals that nothing makes Brits happier than the smell of freshly baked bread, according to a study* by leading kitchen specialist Magnet. Magnet polled 2,000 British adults to discover what makes them happiest, what irritates them the most, which are life’s best stress-relievers and what sights, sounds, tastes, smells and touches are the most powerful in our busy, modern day lives. The Magnet Sensory survey showed that the kitchen – the hub of family life - plays a large an integral part in exciting all of our senses. Nothing makes us feel happier than the smell of baking bread or freshly cut grass and the aroma of a home-made roast dinner is guaranteed to remind most Brits of their childhood.
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FOOD FINDS
TEA CORNER
What’s hot (and healthy) this spring?
WHAT’S BREWING FOR TEA LOVERS?
MEET YOUR MATCHA
Real Good Ketchup is a new brand who have recently launched a ketchup with 70% less sugars, made with 100% plant based ingredients, with no added refined sugar, and is free from artificial flavourings, preservatives and sweeteners. Made with Xylitol instead of sugar to sweeten it, Xylitol has several benefits in its own right, including being good for our waistlines. It’s also been seen to help promote healthy teeth and reduce plaque.
FIT KITCHEN is developed with nutritionist Sharmain Davis and Professional MasterChef winner Ash Mair, who have created a range of delicious readymade meals which are both healthy and convenient. Launching nationwide, the initial range consists of four modern cuisines, all high in protein, vitamin and fibre content, but remain lower in calories and saturated fat compared to other readymade meals. Each meal also contributes to three out your five a day. Fit Kitchen is now available in 380 Sainsbury’s stores RRP £3.80. www.health-magazine.co.uk
PureChimp Matcha Tea is rich in catechins which are renowned for their antioxidant properties. The great news is that matcha drinkers consume 137 times more catechins than ordinary green tea drinkers. www.purechimp.com
TAKE A TEA TOUR
If you love tea, you might be interested in the Tea Tour, a walking tour showcasing the historical, social and cultural role of tea, while exploring beautiful, speciality tea areas in central Japan. Launching in May 2017, this fully guided, ten-day tour explores the significance of tea for Japanese people, who have made the drink an element of their daily lives since Buddhist monks introduced it in the 9th Century. Under the guidance of Tim d’Offay of Postcard Teas <http://www.postcardteas.com/ site/> in London, one of the world’s finest purveyors of tea and our tour partner, the tour aims to uncover the dramatic influence of tea and enjoy short, leisurely walks in lesser known Japan. http://www.walkjapan.com/tour/tea-tour/
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Time to retreat Find the perfect retreat to suit you this spring
SUNFLOWER RETREATS Sunflower Retreats has been running Yoga & Wellness retreats in Italy since 1998. They are the first of their kind to be working in sustainable tourism, in beautiful locations in central Italy. These include Casperia - a hilltop village located in the wonderful italian countryside of Sabina - and Sperlonga - a white washed hilltop village over-looking the stunning southern meditteranean coast. Sperlonga has two amazing beaches to choose from, and both Italian locations are close to Rome, making it easy to travel from most UK airports. The newest venue is an eco jungle lodge set in a paradise oasis adjoining Costa Rica’s oldest nature reserve - Cabo Blanco in Mal Pais - Santa Teresa on the pacific coast. It boasts stunning coast lines and amazing flora and fauna. The Costa Rican motto is ‘Pura Vida’ which means ‘the good, simple & pure things of life.’ This is the feeling this beautiful country gives you upon arriving. There are now daily direct flights from London Gatwick by British Airways to San Jose - the capital of Costa Rica, making this a easy and accessable location for a spring or summer break. Sunflower Retreats’ Yoga & Soul wellness retreats are a way to submerge yourself into the culture and nature of these amazing locations and experience life changing yoga and meditation classes with a variety of Yoga styles, Ayurvedic Holsitic treatments and locally sourced organic food. A variety of optional activities are available daily, from simple walks and treks to cooking classes,Italian and spanish language lessons, surf & paddle board lessons, horseriding, painting and much more. www.sunflowerretreats.com
Sunflower Retreats first of its kind in Italy
Yoga retreats & wellness holidays since 1998 in beautiful unspoilt locations with Yoga & Pilates, Holistic treatments, Italian cooking lessons, walks, treks, cycling, horse riding, painting classes & more, for bookings visit:
www.sunflowerretreats.com sunflowerretreats@gmail.com
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Health Magazine Spring 2017
www.health-magazine.co.uk
THEATRE AND PERFORMANCE
LET’S SALSA!
SPECIAL 25% DISCOUNTED OFFER Get fit and have fun at Chateau Lou Casteou’s luxury fitness and Latin dance retreat this spring Led by ‘Cuban Fury’ dancer Simon Mascarenhas and ‘Juan Let’s Salsa’, Lou Casteou’s next fourday dance break in the South of France, 6th – 9th April, 2017 still has a few spaces left. The all-inclusive residential retreat will offer guests a chance to try out the different dance disciplines Merengue, Bachata, Cha Cha Cha, Salsa, HIP HOP and Kizomba, catering for both beginners and and skilled dancers wishing to improve their footwork. Dancing will also be complimented by fitness activities designed to improve the core and leg muscle groups used in dance. Guests will take in a visit to a local Provençal vineyard and the Cuban Club, La Bodeguita, in Nice. All meals, drinks and wines are chosen by Lou Casteou’s talented chef Jimmy Karl. Prepared from the very best local ingredients, nutritionally balanced, the feasts on offer are designed to be both healthy and delicious. Nightly aperitifs and elegant meals will be served around the chateau’s pool and in the historic cloisters.
September and October dates now available
LOU CASTEOU LUXURY LATIN DANCE and FITNESS RETREAT ‘Let’s Salsa’
Lou Casteou’s dance retreat is priced at £1,250pp for a private en-suite room with sea- or mountainview or £995 for two guests sharing a room. Price The Dresser includes four days accommodation, all meals with wine, a champagne reception, daily dance and fitness classes, excursions and transfers from Nice airport.
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Email morag@loucasteou.com to reserve your place, boost your fitness and dancing abilities and have a wonderful luxury holiday. Dates for Autumn 2017 are now also available.
‘Lou Casteou’s allinclusive residential retreat will offer guests a chance to try out the different dance disciplines Merengue, Bachata, Cha Cha Cha, Salsa, HIP HOP and Kizomba’
Vital Detox will provide individually tailored retreats to make sure that you reach whatever health or happiness goal you bring with you
Phone Anna on 01373 467668, email anna@ vitaldetox.com or go to www.VitalDetox.com for more information www.health-magazine.co.uk
Health Magazine Spring 2017
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and getting to sleep is made easier when you follow a routine. Make Your Bedroom a Modern-day Cave – Think dark and cool, you need a bedroom with a balanced temperature, around 15.5 – 20 degrees centigrade is good. Darkness is key so try to eliminate all light, try using black out blinds if you find the early morning light waking you up and reduce all noise. Keeping your bedroom clean, clutter-free will also help. Get Your Bed Sorted – People with uncomfortable beds, which can cause muscular aches and back pain, sleep on average one hour less each night, the Sleep Assessment & Advisory Service in Edinburgh has found. Deep sleep does not start until after the first 90 minutes of rest, so if you wake up every 2 hours due to a poor quality mattress, you are not getting enough deep sleep. To ensure you get a restful and rejuvenating night’s sleep invest in a good mattress that is right for you (and your partner).
A NOD TO GOOD HEALTH
Could improving your sleep habits make a difference to your wellbeing & productivity? Modern life has impacted our relationship with sleep so much that half of British adults admit to having problems falling asleep, according to research by bed makers Warren Evans. This is also having an impact on our health, as their resident sleep expert Dave Gibson explains. “A lack of sleep has a detrimental knock-on effect on our whole body, The first thing which happens is that we start to become moody and irritable, and start to get a foggy head, with our short-term memory, our ability to plan and to make decisions and rational judgments all affected by lack of sleep.” “But it’s not just our attention levels and cognitive processes that are affected, lack of sleep is a critical factor in relation to your energy levels. Not adequately resting can lead to a decrease in energy levels – our energy stores are lowered, especially when our immune system is working hard (like when it’s fighting infection) as it tries to borrow energy from other parts of your energy stores – making us feel tired in the day.” “Our weight, appetite and fat storage tend to be changed too, and we get cravings for energy-dense foods such as fat and carbohydrates – something to think about, especially if weight loss is on the agenda in 2017.” Considering all of this, you are much more likely to make positive lifestyle choices when your brain function is at its optimum and your energy levels are good. Whether it’s sticking to a new diet, stopping smoking, keeping fit or generally being more organised, you will find it much easier when your brain and body is well rested from continuous and good quality sleep. Here are Dave Gibson’s 5 top tips to help you remaster the art of falling asleep: Establish a Healthy Sleep Routine – go back to your factory sleep settings. Are you a night owl or morning lark? Listen to your body and get back to night and day. At the very least, ensure you have a regular sleep pattern, your brain likes habits 22
Health Magazine Spring 2017
Eat Right for Sleep - Our digestive system and our sleep are inextricably linked, with both when and what we eat and drink directly impacting on our quality of sleep. Our gut contains 90% of the body’s serotonin, over 50% of the body’s dopamine and 400 times more melatonin that the pineal gland. These hormones play vital roles in mood and sleep. Eat a varied diet with foods containing nutrients such as tryptophan, magnesium and vitamin D and eating your last big meal about four (and at least two) hours before you go to sleep… and avoid stimulants such as caffeine and sugar after lunch. Meditate & Relax – Stress is one of the biggest factors stopping Brits from falling and staying asleep. Our drive to stay constantly connected with work and tech means we start and finish the day loaded with stress and adrenaline – so having a device deadline an hour before sleep is advised. Practicing mindfulness and learning simple yet effective meditation and relaxation techniques will help get your mind and body into a good place for sleep. To find out more visit: https://www.warrenevans.com/sleep-tips/
Still struggling to sleep? Anyone remember Ferris Bueller’s Day Off, the classic Hollywood teen comedy of 30 years ago (1986)? What about Bueller’s droning Economics teacher, played by actor Ben Stein. Anyone? He was the world’s dullest teacher, who tranquilised Ferris Bueller’s class with what is still hailed on YouTube 30 years later as “the most boring lesson ever”. Well, now you can listen to the actor who played him lull you to sleep each night, courtesy of the meditation app called Calm, which has recruited actor Ben Stein to read one of its 23 new “Sleep Stories” alias bedtime stories for grownups. For the benefit of insomniacs everywhere, Stein reads a lengthy extract from The Wealth of Nations, the 18th century economics text by Adam Smith, the Scottish economist known as the father of economics. Stein drones on for over half-an-hour – but few will still be awake by the end. “I find the subject extremely fascinating”, says Stein in his famously hypnotic monotone, “but if you start feeling a little sleepy, then relax and let my soothing, charismatic voice ease you into a deep and peaceful sleep.” Listen to Ben Stein’s “Sleep Story” on Calm app here: https:// www.calm.com/session/pmedvLRNw <https://www.calm. com/session/pmedvLRNw>
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Sleepy foods Suffering from interrupted night’s sleep can often leave us feeling foggy, grumpy and slow the next day. But did you know that our diet could have an effect on our sleeping patterns? Nutritionist Cassandra Barns explains how five foods can have a positive effect on our sleeping patterns and help us drift off into an uninterrupted and peaceful night’s sleep, leaving us feeling refreshed and rejuvenated for the day ahead. Oats As well as being a good way to start the day, oats can be a great way to end the day. Surprisingly, your body requires energy to sleep as well as to be active. The slow-releasing carbohydrates in oats drip-feed your cells with energy throughout the night, and can stop your blood sugar from falling too low and waking you up. The carbohydrates can also help the amino acid tryptophan to cross into your brain to make melatonin, the hormone that regulates your sleep-wake cycle. Try a half-bowl of Nairn’s Gluten-Free Scottish Porridge Oats for supper (RRP £2.00, Sainsbury’s).
TAKE THE TEST The Sleep Matters Club - the UK’s most popular sleep publication - have created the Sleep Health Calculator <http://bit.ly/sleephealthcalc> . It’s a simple test consisting of ten questions that are designed to work out how healthy your sleeping habits are. Once finished, you’ll be given a percentage showing if you’re a successful sleeper or not. Don’t worry if you don’t fare well because you’ll be pointed in the direction of the Sleep Matters Club’s handy articles, offering expert advice and useful tips.
Pumpkin seeds Pumpkin seeds are rich in magnesium, a mineral that helps to calm and relax the muscles and encourage restful sleep. For a tasty evening snack, try Clearspring Organic Tamari-Roasted Pumpkin Seeds (RRP £1.69, www.clearspring.co.uk). Supplementing magnesium could also help: try KalmAssure Magnesium Powder by Natures Plus (£24.50, www.naturesplus.co.uk). Take it with your evening meal to help your body wind down at the end of the day. Sweet potatoes For a similar reason to oats, eating some sweet potato with your evening meal can help keep up that drip-feed of energy over the night, and help with melatonin production. Sweet potato can be a better option than white potato, as it tends to release energy more slowly, while still being a good source of carbohydrates. And stick to a moderate portion such as one medium potato, especially if you’re watching your weight.
To encourage better sleep, minimise your caffeine intake after midday. If you love your green tea, try switching to Kukicha twig tea in the afternoon
Kukicha twig tea To encourage better sleep, minimise your caffeine intake after midday. If you love your green tea, try switching to Kukicha twig tea in the afternoon; it’s made from twigs and stems of the tea bush rather than the leaves, and is much lower in caffeine. Try Clearspring’s Organic Japanese Kukicha (RRP £3.59, www.clearspring.co.uk). Cherry juice Cherries have been found to contain small amounts of melatonin, the hormone that helps regulate your sleepwake cycle. So if you struggle with insomnia, a glass of cherry juice or a serving of fresh or dried cherries before bedtime can naturally help you drift off. Also, remember to finish your evening meal at least two hours before you go to bed, to give your body enough time to properly digest and relax before you settle into a long night’s sleep.
www.health-magazine.co.uk
Health Magazine Spring 2017
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SOMETHING’S BREWING... FERMENTED FOODS ARE TAKING THE HEALTH FOOD MARKET BY STORM, AND WITH GOOD REASON, AS MORE AND MORE OF US CATCH ON TO THE UNIQUE HEALTH BENEFITS OF ADDING MORE ‘CULTURE’ TO OUT DIETS kimchi (a fermented vegetable dish) for years. Whether these fermented products were originally eaten for perceived health benefits is unclear, but today research is highlighting the possibility that such foods could help with everything from contributing to a healthy digestive system to improving your mood.
Predicted to be one of the leading food trends for 2017, in a survey of over 1700 dieticians, fermented foods may appear to be a new concept. In actual fact they’ve been around for centuries, for example. Sauerkraut was eaten as far back as Roman times; in ancient India lassi (a fermented savoury drink) was often enjoyed as a pre-dinner aperitif and Koreans have being consuming
Fermented foods certainly aren’t to everyone’s taste however, but The Coconut Company are hoping their Mother of Vinegar Coconut Vinegar (RRP £4.99) can introduce the benefits of fermented products to those people’s diets who are unsure on the taste or are ‘fermentation first timers’. Vinegar is naturally produced through fermentation due to something called the ‘Mother of Vinegar’, a combination of good bacteria and cellulose which is responsible for naturally converting sugar into vinegar. Almost all commercial
vinegars have this Mother of Vinegar removed to make them look more appealing on shelf, but in doing so the most beneficial part of the products are taken away. By keeping the Mother of Vinegar in the bottle the product remains ‘live’ and continues to ferment, meaning it is packed full of important enzymes, which stay active, alongside other trace amino acids, vitamins and minerals. The Coconut Company’s Organic Coconut Vinegar still includes the Mother of Vinegar, but being made from coconut sap means the vinegar has a milder flavour than other live vinegars. The result is a vinegar with a taste very similar to a regular vinegar, which can be used in exactly the same way to introduce the benefits of live fermented products to everyday foods without people even noticing – fermented fish & chips anyone? For more information visit www.thecoconutcompany.co
KEFIR STARTER CULTURES SUPPORTS AND OPTIMISES YOUR
THE IMPORTANCE OF DIGESTIVE BACTERIA
Intestinal flora
Immune system
Digestive system
Resistance to diseases
Although you can’t see them, we have hundreds of billions of bacteria called the microflora (or microbiome) living on our skin, in our mouth and nose and most notably in our intestines. This microflora weighs around 1.5 kilos (the same weight as our liver) and is estimated to account for around 2% of total body mass. These bacteria outnumber our cells by about 10 to 1 and take residence in our bodies from the day we are born, remaining with us throughout our lives. The human gastrointestinal tract has developed with a very complex but stable population of bacteria that play an important role in nutrition, metabolism, regulation of immune function and protection. The beneficial bacteria are made up of hundreds of different species, the main two of which are Lactobacillus and Bifidobacteria. These bacteria are found in the normal microflora of the intestine and research shows that they play an important role in improving digestion and intestinal health as well as helping to regulate the immune system. www.provenprobiotics.co.uk 24
Health Magazine Spring 2017
THEKEFIRCOMPANY.CO.UK www.health-magazine.co.uk
OMEGA-3 - ARE YOU GETTING ENOUGH? Deficiency can be a serious problem for our heart, brains and vision, but how can we help improve our intake? Essential fatty acids are just that – essential. Sadly, many of us fail to hit our daily targets. This was illustrated by two recent studies, one of which played out on the BBC’s Trust Me, I’m a Doctor programme. Testing volunteers using the Omega-3 Index, researchers found that the majority had levels around the 4% mark, with some even as low as 3%. To put this into context, those under 4% are considered ‘at risk of heart disease’. Just as troubling was the recent German population study, which assessed the omega-3 status of middle-aged women. The results showed that 97.3% had levels well below the 8% threshold suggested for heart disease risk reduction. The Benefits of Optimum Omega-3 Levels. This is altogether alarming, since omega-3s provide a swathe of benefits to the heart and brain. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in particular contribute to proper blood pressure and triglyceride levels as well as normal vision. Omega-3s are a big part of the reason why the Mediterranean diet is synonymous with health and longevity.
FILO FISH PIE Fish pie doesn't have to mean heavy mashed potato. Light, crisp filo-pastry topped, this tomato-based fish pie, with halibut, sea bass and prawns, is a delicious alternative. This recipe serves 6. Ingredients: 1 onion, finely chopped 1 garlic clove, finely chopped
Method:
2 tbsp chopped tarragon
Pre-heat the oven to 180C Heat oil and add onion and garlic until soft Add the tomato puree, white wine and simmer for 2 mins Add chopped tomatoes and simmer for 15 minutes. Remove from the heat & stir in the creme fraiche, fish, prawns and herbs, then season. Spoon the mixture into a dish. Unroll the filo pastry and brush 6 sheets all over one side with the olive oil. Gently scrunch up the pastry and lay on the top of the pie filling. Bake for 25 minutes until the pastry is golden and crisp
6 sheets filo pastry
www.vavistalife.com
1 tbsp tomato puree 200ml white wine 400g can chopped tomato 150ml creme fraiche 300g halibut 250g salmon 200g prawns Handful of chopped parsley
Independently validated as the No1 fish oil supplement for quality
Best Dietary Sources of Omega-3. To ensure we consume enough omega-3s, we should make an effort to eat oily fish (such as salmon, sardines and mackerel) a few times per week. However, increased pollution in our oceans does cause concern as to the toxin levels of fish. Other good dietary sources of omega-3 include flaxseed oil, walnuts and chia seeds. What Makes a Good Fish Oil? Fish oils are highly useful for hitting our recommended quota and there is a vast array for sale. However, it is vital to select a high-quality omega-3 fish oil supplement because of pollutant concerns and absorbability. It is advisable to select a fish oil in the most bioavailable form, which is re-esterified triglyceride, and one which derives from smaller fish because they bioaccumulate less toxins. Lastly, one which contains high levels of EPA and DHA, the active fatty acids that support our health.
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Health Magazine Spring 2017 Uno Cardio advert 80mmx120mm.indd 3
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25/02/2017 11:08
Aerial Yoga Discover the latest fitness trend this spring
Aerial Yoga is both young and old. Aerial Yoga as a discipline is a very young one and it blends techniques from hatha yoga, circus and ancient religious practice. However it has its roots stemming back centuries when Hindu Holymen were not allowed to touch the ground and used straps and slings as part of their practice. Aerial Yoga as it is now, began to come about following the rise of silks with Claudette Vaudelles silks routines in December 1994 and has been developed in recent years specifically by people such as Rebekah Leach, Michelle Dortignac and Christopher Harrison. Aerial yoga uses lots of moves from floor based yoga, but uses the hammock like a strap or a block to assist alignment, deepen awareness and provide the immediate benefit of spinal decompression. With the weight of the body supported, you can achieve postures that can takes years to learn otherwise. This particularly applies to inversions. Turning upside down generally makes people happy. There are no words to describe the freedom of being able to move through the air without touching the floor. Many people talk about the relief they get from back pain when we take pressure off the spine and give it space. Aerial yoga is all about movement and finding new ways to move your body without the confines of gravity. It is versatile and can be adapted for hardcore conditioning or more gentle restorative practice.
YOGA LUST LIST Sweaty Betty Soul Long
Sleeve Yoga Top (ÂŁ45) and Salutation Printed Yoga Mat (ÂŁ65) www.sweatybetty.co.uk 26
Health Magazine Spring 2017
Aerial yoga is growing in popularity as a fun alternative to yoga and also as a first step into aerial work as you develop the strength to life your own bodyweight without your feet ever being too far away from the floor. I had a 73 year old woman do aerial yoga today for her birthday. And have a Mum and baby class where we get Mums to work out in the hammock and then use it to play with the babies. Aerial Yoga really can be for everyone. Kids love it and we adapt the moves to have animal or superhero names and tell little stories in the hammock. The possibilities are endless! www.flyingfantastic.co.uk www.health-magazine.co.uk
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Take control of your thyroid health with a comprehensive test you can trust
Thyroid disorders are thought to affect 1 in 20 of us, causing a range of problems including fatigue, weight issues, anxiety, hair loss and dry skin. At Medichecks we offer the widest possible range of tests, allowing you to take control of your own health. Whatâ&#x20AC;&#x2122;s more, our online results tracker allows you to follow your health journey over time.
Order your thyroid test at mythyroidchecks.com www.health-magazine.co.uk
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