Health magazine summer 17

health ISSN 2040-4484 Spring 2017

PACKING A PUNCH! Your suitcase-size holiday health kit

RAISE the

BAR-B! 5 swaps for a healthier BBQ

the

BOOZE

Have an alcohol-free summer www.health-magazine.co.uk

y a l P !

L L A B Plus five other fun ways to keep Health Magazine Summerfit2017

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Health Magazine Summer 2017

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EDITOR’S NOTE Welcome

to

the

summer

issue

of

4. Testing times What’s causing your allergy symptoms?

Health

5.Worn out Summer activewear essentials

Magazine. With the long-awaited holiday season now upon us, it’s time to look forward to some new and exciting adventures. And we don’t just

6. Take control of IBS Top tips for digestive heath

mean in terms of travel (although most of us are probably ready for a break by now, according to our findings on page 8).

The summer is a perfect opportunity to step outside everyday routines and experiment with different ways of eating, exercising... and thinking! This issue is all about gaining more balance and control in life (page 10 and 18), and ultimately making small, manageable changes that can help you towards your healthiest summer yet. If you are heading away on holiday, why not look into sports you can play while away (page 24) and items to add to your healthy holiday pack list (page 25). Back home, we’ve got some simple tweaks you can make to your BBQ menu and drinks cabinet that will make a big difference

8. Get me out of here!

The top signs you need a holiday 10. Love to live The recipe to life control 11. The home strain The problems with working from home 12. Beach body exclusive Fitness and confidence tips

to your health... and your waistline (pages 14 and 15).

14. Raise the Bar-B 5 tips for a healthier BBQ

Enjoy the issue.

15. Lose the booze Have an alcohol-free summer

Caroline Seekings

16. Water... are you drinking enough?

Editor

17. Summer skin This season’s skincare finds

22

18. Balance & moderation The little and often approach 20. Forgive & forget Tips for self-kindness

15 25

22. Summer loving Health retreats for the summer 24.Play ball Keep fit on the beach 25. Packing a punch Your healthy holiday pack list 26. Power through Healthy snack ideas

health ISSN 2040-4484 Spring 2017

PACKING A PUNCH! Your suitcase-size holiday health kit

Life

through a

lense Your summer eye care essentials

Lose the BOOZE

www.health-magazine.co.uk

Have an alcohol-free summer www.health-magazine.co.uk

Play BALL! Plus five other fun ways to keep Health Magazine Springfit2017

What’s

bugging you?

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healthmagazine1

@health_magazine

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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

MAGAZINES

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

Chrissy Features Editor

Amy Column ist

Richard her Photograp

Meet the team Health Magazine Summer 2017

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TESTING TIMES Don’t let allergies ruin your summer. Take steps now to identify any intolerances which might be causing you symptoms Do you think you could have an allergy or a food intolerance? Do you miss out on doing the things you love because of your symptoms?

In just 6 easy steps you can discover if your symptoms are allergy related; take the appropriate course of action and start enjoying more of your summer!

Our easy to use, finger prick testing kits provide rapid results from the comfort of your own home. By following just 6 easy steps you can confirm if you have an intolerance to airborne allergens, milk, eggs and pet hair in as little as 30 minutes.

Testing you can trust Imutest is the UK’s leading supplier of allergy and food intolerance self testing kits that can be performed in the privacy of your own home.

All of our allergy specific testing kits are suitable for screening both children and adults giving safe and reliable results with the same level of accuracy as a hospital laboratory.

Visit the Imutest website for more information on living with allergies and to browse our range of home testing kits and treatments. www.imutest.co.uk

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Health Magazine Summer 2017

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WORN

OUT Support your summer fitness goals with our round up of summer activewear essenials

This highly successful high impact sports bra, made from soft underwires and wide padded straps is not only extremely supportive but also stylish with an optional T-back. www.chantelle.com

Waterfall leggings £125 http://www.monreallondon.com

www.myzone.org Sports bra £49.99

Gola Active styles from our vibrant SS17 collections, prices ranging from £30-£35 www.gola.co.uk

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Health Magazine Summer 2017

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The holistic way to help

IBS take control of

DID YOU KNOW?

WHAT IS IRRITABLE BOWEL SYNDROME? IBS is a chronic condition affecting almost 1 in 5 people in the UK today. Symptoms such as bloating abdominal pain, and unpredictable bowel movements that mean that having to rush to the loo are a typical struggle. Many get symptoms in their late teens and continue to suffer for years, sometimes decades, before being diagnosed or getting an effective treatment.

According to Bupa, there has been a 240% increase in searches for IBS since 2014 and it seems to be affecting more young people than ever before.

New research by ASDA has also brought to light just how common irritable bowel syndrome (IBS) is in the UK, with almost 1 in 3 people suffering from the condition – more than the current estimates.

The study revealed that 4 in 10 IBS sufferers regularly take time off work for their condition, with an average of nine days a year due to the symptoms brought on by IBS, which includes abdominal pain or cramping, bloating, flatulence and constipation.

Another survey of 59,000 people’s digestive health found that British digestive problems are worse than ever. Participants in the 100% Healthy Digestion Survey completed an online test at patrickholford.com/digestion, to asses their digestive health. The results found that two in three people were bloated after eating, eight out of ten don’t go to the loo every day and a quarter of women complain of irritable bowel syndrome (IBS).

Causes of IBS From stress and anxiety to general digestion problems, it seems the causes of irritable bowel syndrome are complex and hard to pin down. New research now suggests the condition may be linked by so-called bad bacteria which already live in our gut.

According to the new study, published in latest issue of Journal of Gastroenterology, the proportion of harmful gut flora may be critical to understanding IBS. The findings now suggest that rebalancing the good and bad bacteria in the gut “could be key to manage IBS suffering, including bloating, abdominal pain and urgent dashes to the toilet.” Said Dr Sean Preston, a Consultant Gastroenterologist Chair of the British Society of Gastroenterology and General Physician, Barts and the London NHS Trust. www.aflorexbiotics.com

A new, independent IBS study, “Living with IBS in the UK” commissioned by Alflorex, set out to produce the most comprehensive study ever conducted on IBS sufferers. More than 1,000 IBS sufferers were polled in an effort to better understand how this chronic digestive condition impacted on their lives.

Unmanaged IBS can lead to social isolation and even depression, and 53.6% believe that their IBS can lower their selfconfidence. 46.3% of respondents said their IBS makes them feel depressed and (1 in 5) 18.6% of sufferers say their IBS makes them feel lonely or isolated.

According to Dr Simon Smale, Consultant Physician and Gastroenterologist at York Hospitals NHS Foundation Trust:“IBS significantly affects quality of life and patients can end up being isolated from friends, family, colleagues and even their partners as a result of IBS flare-ups. IBS symptoms such as unpredictable bowel movements may mean they constantly need to be within reach of a toilet. There is also the pain from abdominal cramps and the distress caused by bloating. www.alflorexbiotics.com

Top tip Keep a food diary “In doing so, you may discover that there are certain foods that trigger the symptoms or it could be the time of day which makes them worse, for instance when you are tired or you may find your symptoms are linked to regularly stressful aspects of your week.”

Dr Marilyn Glenville www.marilynglenville.com

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Health Magazine Summer 2017

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Six top tips for digestive health

by Nutritionist Patrick Holford Patrick Holford believes that most digestive problems are easily resolved through a step-by-step-step digestion challenge, which includes food intolerance testing, digestive enzyme and probiotic supplement, swapping modern wheat for ancient Kamut®wheat and ncreasing soluble fibre. · Find out which foods your body fights with a food intolerance test with YorkTests’ Food&DrinkScan fingerprick test. · Try digestive enzymes with probiotics such as Digestpro if you suffer from bloating, indigestion or heartburn · Substitute modern wheat for ancient Kamut wheat · Increase your intake of soluble fibres from oats and chia seeds. If you suffer from constipation try Carboslow glucomannan fibre. · Reduce your intake a red meat, eating more wholefoods - nuts, seeds, vegetables, fruit and fish instead. · Drink six glasses of water a day, cold or hot as in teas.

Dig deeper: Patrick Holford’s book Improve Your Digestion (Piatkus - £14.99), is available from www.patrickholford.com

GOOD FOR YOUR GUT… 1. Cinnamon “Cinnamon is a lovely spice to add to your food. Not only does it improve digestion but it also helps to balance blood sugar levels,” explains Shona Wilkinson, Nutritionist at SuperfoodUK. com, the online shopping destination for all things health and wellbeing.

2. Activated Charcoal “Activated charcoal contributes to reducing excessive flatulence after eating. Taken after each meal, charcoal is able to absorb a hundred times of its own weight in toxins,” explains Nutritionist, Cassandra Barns.

3. Bone broth “Bone broth is important for healing the gut and aiding healthy digestion.

The gelatine found in bone broth is a hydrophilic colloid, which means it attracts and holds liquids, including digestive juices, thereby enhancing digestion. Bone broths are also rich in glycine, an amino acid (protein) found in collagen, which is important in maintaining a healthy gut lining,” says Shona. www.health-magazine.co.uk

4. Mint ‘Mint has been shown to help soothe the abdomen and relax digestive discomfort,” explains Shona. Why not enjoy a warming cup of herbal tea this evening after dinner.

6. Turmeric “Turmeric is rich in curcumin, which has anti-inflammatory properties and is particularly useful for inflammation in the gut. Turmeric also helps with fat digestion along with supporting the liver. To make sure you’re getting your daily dose try CurQuMax, (£10.45, www.revital.co.uk) by Quest Vitamins, which combines curcumin from the spice turmeric and the amino acid DL-phenylalanine along with piperine from black pepper to provide an antiinflammatory natural solution, to help manage everyday aches and pains,” says Cassandra.

7. Fermented foods “The likes of sauerkraut, pickled vegetables in brine, yoghurt, buttermilk and kefir help feed the friendly bacteria which reside in our gut helping them to multiply in a healthy environment,” says Shona.

8. Oats!

“Including oats in your diet provides you with fibre and an increase in faecal bulk. Having extra faecal bulk will aid in regular bowel movement. Make sure that you are consuming 7-9 portions of vegetables and fruit too! Try porridge for breakfast with flax seeds and berries!” suggests Cassandra.

WORST FOR TUMMY WOES…

By Dr Marilyn Glenville www.marilynglenville.com

1. Coffee Coffee stimulates peristalsis, the wavelike muscle contractions that move food through the digestive tract. So with IBS, coffee should be avoided in order to reduce these contractions.

2. Chewing gum Chewing gum makes you swallow too much air, which gets trapped in your digestive system causing pressure, bloating and gas. The same thing can happen if you gulp air when snacking on the run, eating too quickly, talking while eating or drinking from a straw.

3. Cruciferous vegetables Broccoli, cauliflower and cabbage may cause bloating and excess wind. For some people these vegetables are not digested completely in the small

intestines due to a lack of enzymes. It means that when they reach the large intestines, bacteria in that part of the gut can cause gas and bloating when breaking down those foods.

4. Plums Stone fruits like plums are packed with sugar alcohols, which can ferment causing bloating and gas.

5. Legumes Beans like soya, lentils and chickpeas contain oligosaccharides, a type of naturally occurring sugar in the beans, which are normally digested by bacteria in the large intestines. The digestion of these beans can cause bloating and flatulence.

6. Sparkling water Air bubbles from sparkling water or fizzy drinks can you make you bloat and cause excess wind.

7. Sugar substitutes Sugar alcohols, known a polyols, such as xylitol, sorbitol and maltitol can cause bloating and flatulence and IBS symptoms in people who are sensitive to them.

8. Dairy Some people don’t produce the enzyme lactase, which helps them break down lactose, a sugar found in milk. You need the enzyme lactase in your body in order to break down the lactose, otherwise it ferments in the gut causing pain, gas and bloating.

9. Spices Some spicy foods can stimulate the release of stomach acid, which can cause irritation and others can ferment in the digestive system causing bloating.

‘Poor bananas. Their cards are marked by so many diets and socalled healthy eating plans, but they are packed with prebiotics a form of indigestible fibre - that act like fertilizer for the beneficial bacteria in your large intestine.

These fibre-rich fruits also top up your potassium levels, making them the perfect pre- or postexercise snack.’ www.gplandiet.com

Health Magazine Summer 2017

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Get meT OU ! e r e h of igns you s n e t p The toed a holiday ne

The average Brit feels like they need a break just 29 days after they return from their last one, a study has found.

Just over four weeks after your last holiday or mini-break has been identified as the point where fatigue starts to set in, work performance starts to slide and we feel the need to get away from the daily grind.

Eating more comfort food than usual was named the biggest sign you are in need of a break, along with being jealous at the sight of a friend’s holiday snaps, not being able to face your to-do list and finding it difficult to make small talk with colleagues.

And those who don’t get regular breaks admit to feeling more stressed, being less productive and more likely to make mistakes at work.

But the study of 2,000 adults by Holiday Inn Express also found 60 per cent of Brits are now ditching flip flops for trainers and embarking on microadventures instead of boozy weekends, as people look to make the most of their time off work.

Mike Greenup, Vice President Brand Management, Holiday Inn Express, said: “Everyone knows getting away can be restorative and help counterbalance our busy work lives.

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Health Magazine Summer 2017

“But it’s interesting to see just how often people feel they need to be having a break to remain happy, productive and stress-free.

“We have noticed people are seeking out an increasing amount of adventure getaways and experiences that are affordable and easily achievable.

“Many are also looking to make the most of the UK and explore what is in their back yard rather than venturing too far afield.”

Forty-three per cent of people said not having regular breaks leaves them feeling more stressed, while four in ten feel more tired than usual.

Others say they make silly mistakes at work (13%), become less productive (31%) or feel less enthusiastic about work (36%).

But there is a shift in the type of breaks people are booking with many moving away from the stereotypical image of the boozy Brit abroad, with the top reasons for choosing a break away to explore the outdoors or complete a physical challenge.

Hiking is the most popular activity to do on a break, followed by cycling, water sports and sailing.

TOP TEN SIGNS YOU NEED A BREAK: 1. Eating more comfort food than usual 2. You get jealous seeing friend’s pictures of their holiday or break 3. You spend more time daydreaming than doing your actual day job 4. You can’t face your to-do list 5. You find yourself looking at old travel pictures over and over again 6. You hit snooze on the morning alarm one too many times 7. You can no longer muster the will to make small talk at work 8. You enter a room and can’t remember what you went in there for 9. You drink more tea/coffee than usual to help you get through the day 10. You oversleep more than once a week

One in twenty have even booked a break to coincide with an elite sporting event such as an iron man or triathlon.

It also revealed nearly one in three (28%) want to focus on improving their overall health and wellbeing during minibreaks away, while less than 15% want a getaway indulging in food and booze.

And it’s not just the older generations who are embracing active getaways – 62% of 18 to 24 year olds and 72% of Brits aged between 25 and 34 would prefer to embark on a micro-adventure.

Experiencing something new and feeling like they’ve accomplished something were ranked as the top two priorities when booking a trip away, while less than 5% view ‘relaxing with a good book‘ as the best way to unwind when on holiday.

To launch its ‘We Know What Matters’ campaign, Holiday Inn Express challenged three well-known vloggers – Steve Booker, Challenge Sophie and Emilie Lovaine - to go on their own micro-adventures across the UK and document their action packed weekends away. Watch their micro-adventure video highlights here: https://www.youtube. com/watch?v=klDKGeMyqsU

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BEAT HOLIDAY STRESS Andy Magill, Wellness Coach at VitalityHealth Taking a holiday is a great way to relax and get away from the stresses of the workplace. With constant time pressures, inability to lead a healthy work-life balance and working over 40 hour weeks it’s no wonder many are looking forward to a relaxing time off.

Despite holidays being a remedy for stress, many find it difficult to switch off from their everyday lives when they’re abroad, and often come back from their holidays more stressed and flustered than when they left. If you’re guilty of this, try to adhere to these top tips from Andy Magill, Vitality’s Wellness Coach to help you successfully de-stress whilst on holiday.

1) Switch off…literally. Constant connectivity to mobile devices has become one of the typical attributes of the modern day office environment, and many find themselves checking e-mails even when lying on the beach. One of the best possible ways to destress when on holiday is to turn off your work mobile, switch your mind off completely from what is going on back home, relax and enjoy the warm weather.

2) Lie in. One of the delights of going on holiday is the luxury of not having to turn over bleary eyed at 7:00am every morning to turn off your alarm. Catching up on much needed sleep is up there as one of the best remedies for combatting stress and relaxing whilst you’re off.

In fact, getting in good sleeping habits when you’re away can help you to be more productive when you’re home. Data from our Britain’s Healthiest Workplace study suggests that the optimal level of sleep is between seven and eight hours a night. People who sleep less than this lose nearly four additional days of productive time each year, which can

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be traced directly back to their lack of sleep.

3) Walk. A holiday presents the perfect opportunity to dodge the monotony of stuffy public transport and to shake off the lethargy of the Monday-Friday 9-5 grind. A great way to take in the sights and catch the tourist hotspots is to put on your walking shoes on and stroll around as much as possible. Not only does this small amount of physical activity do wonders for your health through reducing your stress levels and increasing your step count, but you never know what secret spot you may stumble upon that you would have otherwise missed if you were on a bus!

4) Eat well. Many see a holiday as an opportunity to get out of the routine of eating the same old lunchtime sarnies, however it’s important that you don’t find yourself over-indulging when abroad. Rather, you should see a holiday as an opportunity to try something different that you could introduce into your diet back home. For instance, many studies cite a Mediterranean diet rich in fruits, veggies, whole grains, nuts, beans, legumes and fish as a sure fire way to lead a healthier, and consequently happier, life.

5) Swim. If you’re lucky enough to have a swimming pool near you at home then you’ll know the benefits that swimming has on your stress levels. If you’re in a resort or area you’re near a pool or the sea then why not take the time to go for a morning swim?

It’s a great way to de-stress and relax for the rest of the day.

Swimming is great as water is 12 times as dense as air so it’s a far more effective way of toning your muscles than any other form of cardiovascular exercise that you can do on land. It can be very relaxing when done at a slow pace, and can help you unwind after a hectic year in the office.

Andy Magill is a Wellness Coach at VitalityHealth. He is a trained Musculoskeletal Physiotherapist and has over 8 years’ experience in the UK, Australia and New Zealand.

Andy’s expertise in physiotherapy is complimented by his passion about health and wellbeing, taking a particular interest in running and triathlon. As a Vitality coach, Andy helps clients to understand the health risks of the employee population, and assists in implementation of health and wellbeing strategies to some of the largest companies in the world. www.vitality.co.uk

Health Magazine Summer 2017

9

Love

live to

What is the secret to life control and contentment?

‘People who spend quality time with their families at least once a week are likely to be optimistic about the future’ New research from online loan provider Sunny shows that the majority of Britons (67%) believe that feeling in control is the key to being happy. At a time of great political and economic unknown, Sunny launches the Sunny Control Index to understand the magic ingredients for control and contentment in life.

Life Control For the purposes of this study, ‘life control’ is made up of different ingredients, including control over finances, family life, work life, grasp of life goals and confidence in UK politics. This postBrexit view of British society shows that although things are unsettled, UK consumers remain optimistic, with 61% saying they feel happy with life at present and nearly half (48%) saying that even when things are bad they feel positive.

Digging deeper though, the nation’s sense of control across some aspects of life isn’t all positive. Just 14% of the nation say they have confidence in the current political situation in the UK. Just under half (46%) of the population feel in control of their finances, whilst 45% say they have control over their family lives.

So, although certain aspects of life are less positive, overall, there is a ‘glass half full’ spirit in the UK, which belies the view of an uncertain nation, with most confidence found in the older generation.

The Generation Game The nation’s grandparents appear to feel most in control of all aspects of their lives, with 73% of those aged 65 – 74 saying they’re happy with their lot. By contrast, 10

Health Magazine Summer 2017

today’s millennials – often assumed to be entitled and precious as a generation – offer a different story. The Index shows that 71% of 18 – 24-year-olds say that generally feeling ‘in control’ is important to being happy, and appear to crave the levels of control enjoyed by their elders.

THE KEY INGREDIENTS TO HAPPINESS When trying to define the particular ingredients that bring about life control and contentment, job satisfaction and family time are key.

Job Satisfaction Looking at work and careers, it is job satisfaction that matters most when it comes to happiness and a sense of control, more than qualifications, seniority, or salary.

Those who rate their prospects of maintaining job satisfaction most highly are more likely to be happy with their lives overall (77% versus national average of 61%). They tend to have greater than average control over their finances (62% vs. national average of 40%), family lives (62% vs. 43%), and friendships (70% vs.

45%).

People with no formal qualifications appear just as likely to be happy with their lives (62%) as those who have been educated to degree level (60%). They are also less likely to feel stressed (33% versus 48% of those educated to degree level).

Family values People who spend quality time with their

families at least once a week are likely to be optimistic about the future, and have greater-than-average confidence in the current political situation in the UK. Most (81%) people who have control over their family life rate their overall happiness at 10/10 and just 30% of them regularly worry about the future.

Making the most of free time It is a well-known fact that regular exercise releases endorphins. The insight shows 60% of those who go to the gym every day say they are happy, as do 69% of those who go running every week. In addition, 52% who go to the gym daily have control of their finances.

Spending time with friends too brings benefits and insight shows that those who are happy with their life at present and are optimistic about the future are those who socialise with friends more than once a week.

Scott Greever from Sunny commented: “Life consists of many moving parts and no two of us are exactly the same, so it’s unsurprising that there’s no universal recipe for achieving complete life control.

What is clear from our research is that feeling satisfied with your work, spending time with your family, and making the time to do what you enjoy are some of the key ingredients to overall control.

These aspects, above money or other more traditional indicators of ‘success’, appear to be the main motivators of happiness,Positively, these are things many of us have the ability to change for the better.” www.health-magazine.co.uk

home

strain

The

Workers are risking their health by working from home in inappropriate office set ups, according to new research A survey of 1,004 UK workers in full or part time work carried out by retailer Furniture123.co.uk has revealed that while 41% take work home with them at least once per week, the vast majority do not do so from a desk set up.

Just 1 in 3 (34%) of those who work from home claim to do their work at a desk within their home, and only 1 in 5 (19%) do so from an office chair in their home - suggesting many could be risking problems such as repetitive strain injury and back injuries, due to poor posture.Worryingly, 1 in 4 (24%) even claim to work from their sofa when doing overtime in their homes.1 in 3 (32%) of those who failed to work from either a desk or office chair claimed that this lack of a proper set up was due to not having enough space in their homes for this type of furniture.The youngest demographic of Millennial workers (those aged 18 - 24 years) were the most likely to be risking their health by not working from an appropriate work station at home, with just 18% working from a desk.

Mark Kelly, marketing manager at Furniture123.co.uk said: “The data shows that, unfortunately, many workers are really risking their physical health to get their work done. The odd hour or two slumped in front of a laptop on the sofa might not seem like it will cause a big problem in the long term, but over time this can cause issues with posture and repetitive strain injury.”

THE HEALTHIER WAY TO WORK

DID YOU KNOW? A recent survey has highlighted that British employees are working up to 19 days extra each year due to not taking their allocated one hour lunch break, instead choosing to stay at their desks to plough through their work. But what affect does this eagerness to ‘beaver away’ at our desks all day have on our health?

From weight gain to blood clots, from varicose veins to poor posture - sitting for long periods of time is linked to a host of undesirable health problems. www.thewhiteleyclinic.co.uk

Penclic has taken the keyboard to a new level, combining contemporary Scandinavian design, function and ergonomics without sacrificing comfort for size. Reclaim your desk with Penclics’ Mini Keyboard and create a healthy working position while you’re at it. The compact size allows a more relaxed and natural working position to help reduce RSI issues from occurring. www.penclic.se

TRY CONTACT LENSES FREE 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.

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Health Magazine Summer 2017

11

r e m Sum TASTE of

Seasonal food inspiration to help broaden your nutritional horizons

PURPLE VEGETABLES

Purple vegetables are set to be a big food trend thanks to a phenomenal combination of antioxidants and resveratrol, a chemical most commonly found in purple vegetables.

Many are already aware of the benefits of eating food high in antioxidants but it is the resveratrol in purple and dark red vegetables that gives the body even more of a boost. As this natural wonder becomes more widely known, foods such as purple cauliflower, purple carrots and red cabbage are set to see spike in popularity.

It’s not only purple vegetables that can give the body this extra boost, purple fruits are also a fantastic source of resveratrol with blueberries, açaí berries, pomegranate and grapes among some of the best sources. These can all be found in Jeunesse’s ‘Reserve’ alongside dark sweet cherry, aloe vera, grape seed and green tea.

This GLORIOUS! Russian Beetroot soup is rich and creamy and also has huge health benefits, as Vicky Gould explained: “Beetroot is a great example as the red/purple pigment it contains has been linked to reducing the risk of cancer due to its antioxidant properties.

Beetroots are also high in inorganic nitrates which have been found to help reduce blood pressure, which is important for reducing the risk of heart disease and stroke.”

www.jeunesseglobal.com

OYSTERS

Oysters’ elegant appeal overshadows their rich nutritional benefits. They are loaded with essential minerals such as iron and zinc – in fact, they’re our best natural source of zinc. Iron plays a vital role in transporting oxygen to our organs and tissues, while zinc supports immunity and hormone balance.

Like most seafood, they are also packed with lean protein. Try topping your oysters with Clearspring’s Umami Paste (£4.49, www.clearspring.co.uk) for an additional rich flavour.

Source: Nutritionist Cassandra Burns

KOMBU

‘Kombu’ is the hottest food trend for 2017.

Consisting of a variety of edible seaweed, Kombu has been used in Japanese cooking for centuries, but we are only just learning of its numerous benefits here in the UK. www.detoxkitchen.co.uk

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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MEN...

GO EASY ON YOURSELF

Why the modern trend for overtraining is doing more harm than good Whether you are hitting the gym to build muscle, get the perfect six-pack, or reap cardiovascular health benefits, regular exercise is the medicine for all ailments.

No other activity will improve heart health, weight control, mental health, lower your risk of developing diabetes, metabolic syndrome and cancer, plus improve your energy, mood and sleep.

NHS guidelines advise 150 minutes of exercise a week. However, many of us who are engaged in regular exercise are undertaking too much strength-training, and excess weights combined with poor training can not only hinder physical results, but will also reduce mobility and invite muscular problems down the line.

Consultant Orthopaedic Surgeon Mr Simon Moyes and Physiotherapist and Fitness Instructor Ryan Caldia often come across patients whose training can have a detriment effect, and offer expert advice.

Simon Moyes comments, “There is now a great deal of pressure for men to look more fit and muscular. Magazines and films are portraying (photoshopped) men as being muscular, lean and fit, and men are under pressure from both other men and women to have this muscular physique. It’s because of this that we are seeing a concerning rise in the risks associated with overtraining in the gym.

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“In my practice we see a huge number of men who are enthusiastically overtraining with excessive weight and lifting those weights inappropriately. You don’t build muscles when you’re training – you build them during resting, so rest days are as important in achieving results as the training days. Rest assured here, if you’re going to the gym for five or six hours a week, you’re not overtraining. The problem lies in excess, obsessive activity that results in injuries. If this sounds familiar, you should reassess your exercise and take the time to speak to a fitness expert.”

Ryan Caldia, a physiotherapist and fitness expert, continues, “There can be a mentality of more or heavier is better, but in reality it can be more beneficial to think in terms of quality over quantity.”

He adds, “The truth is, of course, the majority of young men are in the gym to pack on some muscle to impress the girls and they may even take supplements and steroids to get results. Men are still under a false impression and are sadly influenced by the media that it’s considered ‘soft’ to attend a class like pilates or yoga, or to work on flexibility.

“You see many men who believe it makes you more manly to only focus on throwing around heavy weights. However in regards

to their long term health – this belief needs to change.”

Ryan continues, “Men are trying more new concepts and training modalities and the injuries are coming from these different sources. People are taking on new types of workouts without understanding or being taught proper alignment. So with this, there has been an increase in injuries coming from working out.

“We need to make sure people who are engaged in exercise are aware of the correct technique for their physique.”

Simon Moyes adds, “Torn ligaments are incredibly common amongst over-trainers.

If you think you have torn a ligament you should ideally seek a referral to a specialist, such as a Consultant Orthopaedic surgeon, if not a referral initially to a physiotherapist for assessment. Often these injuries are missed by A&E departments as they will simply X-ray you and may not refer you to the appropriate specialist.

“It is important that these injuries are dealt with within a reasonably short timeframe as results of treating such ligament injuries become worse if they are delayed.” www.simonmoyes.com

Health Magazine Summer 2017

13

RAISE THE BAR-B! 5 swaps for a healthier BBQ

There’s no better way to enjoy the warming glow of the summer sun than enjoying a barbecue with friends.

However, barbecue-style alfresco dining can lead you into all sorts of temptations that pile on the calories. Here we reveal the best swaps to ensure that filling your plate won’t have you filling out your waistline.

Burger Buns: Wholegrain

White

Bread

Crisps: Fried to Baked Whether you go for lightly salted or more exotic flavours, crisps will always be a hit when you bring out the barbecue. But like white bread, they provide quickly absorbed carbohydrates that will send your blood sugar soaring. They’re also high in salt, of course, and can be high in unhealthy fats as a result of being fried in vegetable oil. As an easy alternative,

Health Magazine Summer 2017

Lager: Regular Pint to Organic Craft

to

“Wholegrain bread naturally contains more fibre than white bread. This means it can help to fill you up, and also breaks down and releases energy more slowly, making you less prone to more carbohydrate or sugar cravings later on,” explains Nutritionist Cassandra Barns. “You’ll also be getting more in the way of vitamins and minerals. So ditch the soft white buns and choose wholegrain-seeded buns for the perfect burger.”

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burgers made from grass-fed beef. Ask at your local butcher’s if you can’t find them in a supermarket. It’s also easy to make your own at home with grass-fed or organic beef or lamb mince.

try baked oat ‘crisps’ such as Nairn’s Snackers [RRP 40p, Sainsburys].

Cassandra comments: “Oats provide slower-releasing carbohydrates and are high in fibre. The fact that these snacks are baked rather than fried means you’re avoiding the overload of unhealthy fats and additional calories from crisps, too.”

Burger: Choose High-Quality Meat ‘Bargain basement’ burgers can be lower in nutrients and higher in unhealthy fats, thanks to what the animals are fed on and the conditions they’re kept in. As a healthier choice, look for organic burgers – or, ideally,

Nothing says summer more than opening a cool, refreshing bottle of beer.

However, with its high calorie content and tendency to causing bloating it may not be the healthiest choice at the barbecue. But for a better alternative, you don’t have to ditch the lager altogether; simply opt for something lighter such as CELIA Organic [RRP £2.29, Ocado].

CELIA is a craft lager made using a natural carbonation process. It is also gluten-free and is therefore naturally a much lighter lager. Due to this it’s less likely to cause bloating and can help reduce that barbecue-induced calorie overload.

Dressing: Mayonnaise to Olive Oil ‘Whether it’s for the salad or the burger, no alfresco barbecue dish is complete without dressing. But consider ditching the mayo: it’s high in unhealthy fats from sunflower oil that’s used to make it.

Instead, take a tip from the heart-healthy Mediterranean diet by making an easy dressing with olive oil and balsamic vinegar. Or if you like creamy sauces, try making your own with Greek yoghurt instead of mayo,’ suggests Cassandra.

www.health-magazine.co.uk

Most of us are aware of the health problems that alcohol can cause. Not only can excessive drinking lead to major problems like liver disease, but there’s growing evidence that even moderate drinking may increase our risk of illnesses such as some cancers. It’s also pretty bad for our waistlines too!

Still not convinced? Then take a look at the significant benefits you could reap from cutting back on your drinking, not just for your health – but for your finances, looks and general wellbeing too.

Money-savings

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While it might not seem much at the time, even just drinking a couple of bottles of wine a week can add up to hundreds of pounds spent over the year – or even more if you’re partial to a pricier tipple! Why not try using the money saved to treat yourself to a spa day, or to put towards a shopping spree?

Weight-loss Many of us watching our weight simply do not realise, or account for, the calories present in alcohol. In fact, the average wine-drinker in England takes in around 2000 kcal per month from alcohol, with as much as 185 kcal in just one large glass. Not to mention the late night munchies, or greasy fry-up that so often follows a heavy night of drinking. So while you might at first miss that post-work tipple or weekend drinking session, your waistline certainly won’t – in fact, you might be surprised at the pounds you could lose simply by cutting out or reducing how much alcohol you consume.

Better sleep A glass of wine can sometimes help us get to sleep, but did you know that over time, that glass of wine could actually cause insomnia? A study by the University of Missouri School of Medicine found using alcohol as a sleeping aid long-term could affect our ability to fall asleep, leading to disrupted sleeping patterns, and a lowered quality of sleep.

So swap your usual alcoholic nightcap for a sleepinducing Camomile Tea, or a relaxing, scented bath, and you could find your sleeping patterns improve and you wake up feeling more rested.

Healthier skin Drinking alcohol can dehydrate your skin, leaving it feeling dried out and sensitive. Over time, drinking too much can have long-lasting effects on your skin, depriving it of vital vitamins and nutrients, leaving your skin looking dull. Not only this, but many skin conditions, such as rosacea or psoriasis can often be exacerbated through alcohol consumption, with many dermatologists recommending minimising drinking to avoid flare-ups. So cutting back on alcohol could not only help keep any skin conditions at bay, but could actually help to keep your skin hydrated, and looking fresher, and more youthful – win win! www.vavistalife.com

THE NEXT BEST THING...

We’ve tried and tested some of the best alcohol free wines, and here’s the deal...

NO.1 Win Sparkling Our findings: This 0.5% ABV sparkling wine is as close to Proseccco as we’ve tasted without the alcohol. We enjoyed a few glasses, perfectly chilled and served in a champagne flute, and almost had ourselves fooled! Lovely, crisp and refreshing.

Description: This aromatic sparkling wine has a nose of fennel, anise and a hint of lavender which are typical of the verdejo grape. On the palate, it’s clean and crisp with notes of green apple and grapefruit with a medium acidity. It’s ideal with goat’s cheese salads and fish or light white meat dishes or to enjoy in its own right as an invigorating bubbly any time of the day. £6.99 www.alcoholfree.co.uk NO.1 Win Verdejo Our findings: This Spanish wine has a nice balance of flavours, without the after-taste usually associated with alcohol-free wines.

It looked and almost tasted as good as the real thing, making it much better than the limited (often vinegary) varieties available in supermarkets.

Description: Win Verdejo has a bright, clear pale yellow colour and lemon edging with aromas of green apple, and herbal tones inherent to the Verdejo grape such as aniseed and fennel and a mild acidity and flavours of grapefruit.

0.2% ABV. Perfectly compliments salads, fish and seafood disheS. www.alcoholfree.co.uk

www.health-magazine.co.uk

Health Magazine Summer 2017

15

5 REASONS TO DRINK MORE WATER Water isn’t just essential for health and body functioning, it is also a great pick-me-up and is one of the best natural beauty products around.

Here are five reasons to drink more water: Boost your brain power 85% of our brain is water – so being dehydrated literally shrinks our brains! Even 2% is enough to reduce your attention, concentration, coordination and memory skills – not forgetting those dehydration headaches.

Perk yourself up In a food and mood survey of 200 women, backed by mental health charity MIND, 80% reported that drinking more water helped them mentally and emotionally. Not surprising, when you consider how much dehydration stresses the brain. What’s more, 2% dehydration can also affect physical performance – making water a good all round pick-me-up.

Save on calories Studies suggest women who drink more water are likely to weigh less. This makes sense given that simply swapping sugary drinks for water (yippee, calorie free!) could save you more than 200 calories per day. And with some specialist coffees containing a whopping 500 calories, drinking water instead could save another quarter of your recommended daily calorie intake.

Eat less Hunger and thirst are easily confused - another reason why drinking more water can help with weight loss. What’s more, studies show that filling up with water before or with meals can reduce the amount of calories consumed.

Look more youthful Did you know that one third of your skin is made up of water? So one of the best beauty aids around is staying hydrated. It keeps your skin cells plump and looking brighter, and can help banish blemishes and improve skin tone and clarity. Plus water is a good deal cheaper than all those expensive anti-ageing creams many of us slap on every day.

How much is enough?

But how can you ensure you’re drinking enough? A rough daily guide is 8 glasses for women and 10 for men. But this depends on a number of things, not least how warm it is and how active you are.

A sensible guide is to make water your main drink of choice and to drink little and often. If your pee is a pale straw colour- as opposed to dark or clear - you know that you’re getting it right!

NO EXCUSES

Hydratem8’s water bottles have a hydration tracker on the reverse of the bottle. At just 25cm tall, this motivational water bottle is a stylish healthcare essential, perfect for even the smallest of handbags or rucksacks.

There are five colours to choose from, each one featuring an eye-catching and motivational slogan. www.hydratem8.co.uk

www.vavistalife.com 16

Health Magazine Summer 2017

www.health-magazine.co.uk

SUMMER SKIN This season’s best skincare finds

Dr Teixeira, Consultant Dermatologist at London Dermatology Clinic, gives her views on the importance of mole checks 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.

SKIN SOS Carun’s SOS balm harnesses the healing super-powers of Cannabis Sativa to rapidly relieve and revive stressed-outskin. Spot outbreaks, cold-sores and chapped lips always strike at the worst possible times. Luckily, Carun SOS Balm speedily restores skin to full health and comes in a handy pocket-size to heal skin woes, on the go.

Carun SOS Balm is available to buy for £11.99 from www.carun. uk

SKINCARE YOU CAN TRUST

My Trusty Skincare from the NHS, which is now available from supermarkets and pharmacies nationwide, is a unique sunflower oil based skincare range. The profits from every purchase go straight back into the NHS. Healthy skin starts with effective hydration and this natural sunflower oil formula is rich with essential fatty acids to intensively nourish and moisturise. www.mytrustyskincare.co.uk

SESAME OIL Oils are a 3-in-1 staple that will transform your beauty regime.

Use either to remove stubborn mascara, or as a hair mask. It’s also great to use as a moisturiser before you shower to lock in that essential moisture keep your skin smooth and silky throughout the day.

For a light oil that isn’t too greasy, try Clearspring Organic Sesame Oil (£5.89, www.clearspring.co.uk). www.health-magazine.co.uk

Health Magazine Summer 2017

17

Introducing Lagom… Everything in Moderation If you’re feeling a little overwhelmed by the Hygge hype, get ready for the next big Scandi trend…

Lagom!

This new trend revolves around the concept of moderation, pronounced ‘lar-gohm’, the Scandinavian term that means ‘just the right amount’. We’ve asked our experts for their top 5 tips to achieve Lagom in 2017: Reduce Your Environmental Impact An important part of Lagom is leading a lifestyle that you are doing your bit for the environment and living in moderation.

Make sure you’re always turning off your lights and that you’re using reusable shopping bags. If you want to also save on your heating bills while you’re helping the environment, you can invest in a thicker duvet or double-glazing.

Stress Less Following a lifestyle that is centered around balance and moderation is one of the best ways to keep your stress levels in check.

If you start to feel a little bit overwhelmed remember that it’s okay to pair back your commitments. Dr Marilyn Glenville, the UK’s leading nutritionist and author of ‘Natural Alternatives to Sugar’ (Amazon, £7.17) says: “If you feel the symptoms of stress coming on, learn to get your priorities right. There is nothing in your life right now more important than your health. Learn to say no if you feel that you have taken on too much.”

Eat With The Seasons Making meals with seasonal produce is not only good for your health but also for the environment and your purse strings!

Shona Wilkinson, nutritionist at SupefoodUK.com, explains: “Eating foods when in season means that you’ll be eating the way nature intended it. Summer fruits and vegetables tend to contain higher amounts of water, which dilutes their nutrient content. Compare this to winter fruits and veggies and you’ll find they’re richer in nutrients such as vitamin C and contain more valuable fibre.”

Moderate Your Portions If you’re looking to bring Lagom into your kitchen, one of the easiest ways to achieve moderation is through correct portion sizes.

Nutritionist and weight loss expert, Lily Soutter (lilysoutternutrition.com) recommends cooking just the right amount or putting away the leftovers straight away: “Having just the right amount of food for each meal instantly eliminates any possibility of over eating.

‘Seconds’ can be hard to resist when serving pots of food are left on dining table. Minimise temptation by placing the serving pot back on the stove, or clearing the kitchen space immediately after cooking.”

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Health Magazine Summer 2017

Balance

&

moderation Could the little and often approach be the key to health and happiness?

SET REALISTIC GOALS Life Without Coffee is written from the life and experience of NHS medical doctor, entrepreneur and mother - Dr. Afiniki Akanet.

The book inspires readers to reflect on their patterns of life and work, with the aim of setting realistic goals, living intentionally and enjoying the life they create.

Stemming from the author’s own ability to achieve her goals and live a busy life without drinking coffee or any stimulants, this inspiring and thought-provoking book is definitely one to read.

www.health-magazine.co.uk

WHY HAS CLEAN EATING GOT SUCH A BAD PRESS?

Hedi Pavelcova & Louise Plumb, Founders at HeLo Health

clean eating itself.

and healthily as possible.

‘Clean’ may well have lost its way, but that’s down to people misunderstanding what it’s all about. Most proponents and followers of clean eating are not saying that scoffing anything else is ‘dirty’, nor are they seeing clean eating as a medicine that’s a cure-all.

There are numerous health benefits too; clean eating can help you get better sleep, boost your mood, lower fat, increase energy, and give you healthier hair, skin and nails.

Despite changing the lives and health of thousands if not millions of people around The problem is also perhaps because the world, it seems clean eating is currently many of the ‘clean eating gurus’ portray the in the firing line. lifestyle as unachievable and aspirational, as they list recipes using expensive or The backlash against the poster girls of the ridiculously hard-to-get ingredients as they movement – Deliciously Ella, Hemsley and look smug beaming out on Instagram with Hemsley etc – is well underway, with last their perfect plates in perfect kitchens with night’s Horizon documentary Clean Eating: never a hair out of place.

The Dirty Truth piling on too.

People only see extreme versions of the The BBC 2 show saw presenter Dr Giles lifestyle - for example the banana diet, Yeo labelling the movement a ‘diet craze’, raw vegan, strict paleo or the 80/10/10. a ‘fad’ and a ‘social media sensation’ – but Lumping diets like the alkaline diet in what on earth is wrong with eating fresh, with clean eating like last night’s show wholesome food and avoiding processed did was misguided too, and verging on rubbish? irresponsible.

The show was entirely one-sided with no examination or mention of how clean eating has actually helped people with health concerns or just made them feel better, healthier and good about themselves.

Real clean eating is simply good, wholesome food that’s good for your body. Most clean eating is home-cooked, fresh, unprocessed food. People are not saying it can cure cancer. People are not saying that all grains, gluten and carbs The problem that people have with the are banned. Wholewheat is great. Sugar phrase clean eating is more to do with appears in myriad foods, not least fruit. It’s semantics and misconceptions rather than not verboten. It’s about eating as naturally

It’s not something you have to do on your own either – the whole family can join in.

Kids will benefit from fewer artificial food additives like e-numbers and they’ll be getting less sugar, and we all know children are eating far too much of the sweet stuff nowadays.

Plus, the regime can be easily managed on a budget. All supermarkets are now stocking ‘clean’ products, even value supermarkets like Aldi and Lidl.

And finally, how strict you are is up to you.

Nobody is going to chastise you for giving yourself a treat now and again. Most people choose to live an 80/20 balance, with 80% clean and 20% 'cheat'.

So let’s lay off the clean eating bashing for a bit. In a world where too many of us are eating processed foods and too much sugar, and problems with obesity and diabetes have reached crisis levels in the UK, remember, the basis message behind clean eating is just to eat healthy, wholesome food. What’s so bad or dirty about that?

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

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& psychotherapist. She is

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transformation of an A-list celebrity from a size 12 to a size 8. She has clinics in London’s Harley Street,

Los

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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

www.health-magazine.co.uk

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 Summer 2017

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Forgive & Forget

Unhappy with your life? Check out these top tips for selfkindness

Little & often is key

AND PAUSE...

We check our phones an average of 221 times a day, we have apps that help us sleep and remind us to be mindful while we secretly measure our success in ‘likes’. Time is our luxury and yet with technology we are never able to leave the office, even when we aren’t there.

The fear of missing out makes us rush from one thing to the next, not really taking any of it in.

Pause allows you to finally put yourself, your feelings and your intuition first.

Learning to say no, doing the things that make you feel good, and not doing the things that don’t make you feel good - these are not self indulgent, listening to your own heart and wisdom doesn’t make you selfish, slowing down to appreciate your life isn’t lazy or unambitious. It is an ancient message, but still just as strong; when you pause to take care of yourself and your own life, you become the person you’re meant to be.

This book gives you the space and the practices so that you can learn how to benefit from the power of the pause. It uses nature, creativity and your inner spirit to allow the energy to flow freely once again.

Happily Ever After

what does it mean?

Hamptons International recently asked the British public to select three things that describe what living ‘happily ever after’ means to them. The majority of respondents from the South East said having good health (63%), meeting their true love (44%) and having children (31%) defined their ‘happily ever after’.

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Health Magazine Summer 2017

WORTH A READ Curvy Yoga (Sterling, £16.99) is a personal account of one woman’s struggles with fad diets and low self-esteem – and the discovery of an exercise that finally helped her to embrace her body.

Alongside her story, author Anna Guest-Jelley uses the principles of yoga to promote a kinder, more forgiving relationship with the body; without giving up on it. She also provides exercises and poses for women of all shapes and sizes, designed to show readers that yoga can work for them, rather than the other way around.

For anyone who has wanted to give yoga a go but thought it wasn’t for them, or who is struggling with low self-esteem, Curvy Yoga is an inspirational read that will encourage readers to view their bodies in a new, more compassionate and accepting light.

From Dry January to Veganuary, online wellness and spa specialist Spabreaks.com is encouraging members of the public to embrace a more balanced ‘little and often’ approach to health, fitness and wellbeing.

After forsaking ‘vices’ such as alcohol, meat or chocolate and ramping up exercise regimes excessively in order to meet New Year’s Resolutions at the start of the year, many of us are now bored of these extreme lifestyles, whilst other may be feeling like they have failed, having dropped the regimes weeks ago.

Spabreaks.com’s Co-Founder, Abi Wright, says: “We recommend that people take a balanced and varied approach to health and wellbeing. Doctors have recently warned that extreme detoxing can be dangerous*, while studies show that punishing exercise regimes won’t achieve the desired results on their own.”

“As such, the Spabreaks.com team supports holistic wellness programmes that take into consideration both body and mind. Setting realistic health goals on a ‘little and often’ rather than an ‘all or nothing’ basis ensures that they are sustainable.”

ARE YOU STRESSED WITH BEING STRESSED? With the ever-increasing popularity of mindfulness, so many people expect to be able to sit down, close their eyes, and revolutionise their lives. The overwhelming media coverage on mindfulness has generated many misconceptions about the practice, often leading to disappointment and frustration that while the practice is seemingly simple, a state of awareness and calm is difficult to achieve.

So what is the reality? In What is Mindfulness?

Dr. Tamara Russell, neuroscientist, psychologist, and martial arts and mindfulness expert, seeks to myth-bust mindfulness from a totally unique perspective. Using her experience with teaching, therapy, and research, Tamara explains our brains, and what happens when we practice- or try to practice- this now ubiquitous method of relaxation. www.health-magazine.co.uk

7 STEPS TO ACHIEVE ANYTHING YOU WANT

By Rhiannon Oakley, founder of Acorn Creative www.acorncreative.uk

I’m no stranger to feeling stuck in life. I have spent many thousands of hours dreaming up new businesses, not focusing on any one task, feeling lost and unsure of how to move forward and failing when things got tough. Business is a learning curve, right!?

When I wanted to start my coaching business to share my knowledge about not only business development, but also motivational techniques, personal growth and creating a positive mindset, it wasn’t as easy as I’d thought it would be (even with all my marketing experience!)

Launching a new business is not easy. You have to (potentially) give up the comforts of a stable paycheck to delve into the unknown, an unpredictable abyss of selfemployment. A lot of things keep us from making the leap- you might have children to provide for, you might be the breadwinner in your family, you've got a mortgage to worry about... And that's before we even take into account the intangibles like fear and insecurity. So let me ask you, what's your motivation for making a change?

I want to share with you part of my story.

I am what might be termed a "serial entrepreneur", but I prefer to call myself a dreamer. I've dabbled with my own businesses throughout the years, starting new ventures, giving them a go, and then giving up when it got to the next phaseeither too scared or too naïve to take the plunge into full-time self employment. I knew I could do it, I knew I had skills to apply to my new role as self-employed business owner, but had never really made it work before. So what changed? What made the difference for me this time? It was my best friend (now my wife) who kept me sane, helped me with difficult clients or situations and was always there for me when I needed someone to talk business with. Perhaps most importantly, she had herself already been self employed for 4 years by that point. Having someone to turn to with experience can make all the difference. I've made a lot of mistakes in business and I am proud to say I've learnt from every single one of them, and I hope you will learn from my mistakes too.

So, to begin with here are my 10 best tips for achieving anything you want in life.

Focus on commitment and motivation will follow Just how committed are you to your goal?

Write down your goals. All of them. No matter how big or unachievable they www.health-magazine.co.uk

may seem. Then decide (on a scale of 1-10), just how important that goal is to you, 1 being not very, 10 being MUST ACHIEVE!) Put a number next to each goal. Now consider what (if anything) are you willing to sacrifice in order to achieve it? If you're not prepared to give a little, perhaps you don't really want it as much as you thought, this activity may surprise you. If nothing's going to stop you getting that goal, motivation to achieve it will easily follow suit.

Seek discovery, not results If you focus on the excitement of discovering, improving, exploring and experimenting, your motivation will always be fuelled with passion and excitement.

If your focus is on the end result with no consideration to the journey along the way, your motivation could be compared to the weather—plan for still waters, you'll fail the minute a storm comes. So the key to achieving a goal is to focus on the journey, not the destination. Keep thinking about what you are learning along the way and how those lessons can help you grow. In other words- Enjoy the journey.

It's the long game that counts, make it fun It goes without saying, but when you are having fun you feel more motivated.

Think about when you've enjoyed doing something you find fun- like going out for an evening run. It's something you look forward to and use to de-stress. Now imagine you're training for a marathon next week and you're not fit for it- you immediately feel anxious, stressed, there’s a big chance your training will start carrying a heavy emotional weight, you'll lose perspective, probably pick up an injury and not be able to race. Running stops being fun and the less fun it is the harder it is to get back into the 'running is fun' mindset- what a vicious cycle! Monitoring your mindset and attitude on a daily basis will help you get through those inevitably tough times in your career.

Choose your thoughts carefully Thoughts influence feelings and feelings determine how you view your life. You have a lot of thoughts in your head, but you will always have a choice of which thoughts to focus on: the ones that will make you emotionally stuck (fears, doubts) or the ones that will move you forward (excitement, experimenting, trying new things, stepping out of your comfort zone etc). It's your choice.

Re-wire your brain The next step after avoiding negative thoughts is to use your imagination. When things go well, you are full of positive energy, use these times to anchor yourself in the moment and use this energy at a later date. When you are experiencing a difficult time, you need to be even more

energetic so remind yourself of the positive moments or wins- and then rename your situation. If you keep repeating "I hate my job", guess which feelings those words will evoke? You can always find something to learn even from the worst boss in the world at the most boring job.

Remove any distractions Meaningless things and distractions will always be in your way, especially those easy, usual things you would rather do instead of focusing on new challenges and meaningful projects. Learn to focus on what is the most important. Write a list of time-wasting activities (FACEBOOK!) and hold yourself accountable to not do them.

I love a good list, so write dow everything you need to do and number them with importance - do the most important thing now, no excuses.

You're not alone, but don't rely on others You should never expect others to do it for you, not even your partner, friend or boss.

They are all busy with their own needs. No one will make you happy or achieve your goals for you. It’s all on you, so hustle!

Plan only three steps ahead Know your next three steps forward. You may not necessarily need to plan further ahead than that (apart from the bigger picture). Fill out your weekly calendar, noting when you will do what and how.

When-what-how is your new mantra.

Review how each day went by what you learned and revise what you could improve next week. By taking this approach you will move forward organically and won't overwhelm yourself with too much to do.

Self-care is vital to your future It’s easy to burn out when you are very motivated. Take time to check in with yourself and recognise any of your signs of tiredness and take time to rest. Allow your body and mind to rest with scheduled relaxation and fun time. Even the little things count. Meditate, or just take deep breaths, close your eyes, or focus on one positive thought for five minutes. My favourite self-care ritual at the moment is a reward of warm ‘radiator pyjamas’ at the end of a hard day - bliss!

Above all, don’t worry. You don’t lack motivation because you’re lazy or don’t have an awesome goal. Even the most accomplished athletes, biggest celebrities, or richest business people get lost sometimes. What makes them motivated is the curiosity about how much better or faster they can get. So above all, be curious, and this will lead you to your goals and success. You’ve got this! http://acorncreative.uk Health Magazine Summer 2017

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Turn your attentions to some self-care this summer

The Mental Makeover A healthy mind lives in a healthy body and mental health is imperative for physical well-being. It’s estimated that 1 in 4 adults in England experience mental health problems in any given year. This sparked the launch of a new, unique psychological programme - The Mental Makeover - which works by combining state-of-the-art tools to improve your personal and professional performance. Whether you suffer from anxiety, brain fog, weight or sleep issues, lack of direction, or are simply in need of a recharge, this life-changing retreat will break down the barriers that are keeping you from success.

Set within a backdrop of rolling green hills and wineries, Ti Sana Detox Retreat & Spa is a 18th century hamlet, boasting 22 luxury suites, a medical spa and tailored wellness programmes.

A six-night break at Ti Sana on The Mental Makeover Retreat costs £2,920pp based on 2 people sharing, or £3,050pp for single occupancy.

Price includes accommodation, full board, return flights and transfers.

For more information visit www.healthandfitnesstravel.com

Suddenly Single Women struggling to come to terms with suddenly being made single are being thrown a lifeline by ITV This Morning’s parenting expert Sue Atkins, Jo Read - financial advisor and author of the bestselling divorce manual ‘Suddenly Single’ - and Nicky Ingram, an independent Divorce Consultant with over 14 years’ experience of running divorce cases.

Together the threesome plan to create havens for women who are struggling, allowing them to take stock, take charge and take off while getting valuable advice about how to deal with the breakup of the home, to address issues around their children, money and the legal side of a breakup, through a packed programme of group work, 1-1 consultations and informal networking.

Themes covered include – choosing the best legal path, facing up to your finances, with advice about handling all aspects of parenting and co-parenting positively.

The Nutfield Priory Health & Spa has been chosen to host the first ‘Suddenly Single Retreat’.

The price, which includes luxury accommodation, all meals, and access to the workshops and 1-1 advice from Sue, Nicky and Jo, is only £597 per person. Booking is only through the website and £50 will reserve you a place on the retreat. https://suddenlysingleretreats.com/retreats/

Chateau Lou Casteou Body Tonic Luxury Fitness and Dance Retreat September 20th-24th 2017 Enrol now to book your place Lose weight and improve your Fitness Level Set in the beautiful French Cote d’Azur countryside, minutes from the sea, this luxurious fitness retreat provides the perfect balance of energetic fitness classes, Latin dance sessions outdoor activities including coastal and mountain treks, aqua-gym, circuit training, sea kayaking, gourmet meals and pampered luxury to help guests improve their fitness level or kick start a fitness regime.

5 days luxury accommodation in the chateau in en-suite bedrooms with sea or mountain views.

Fabulous nutritious, low carbohydrate meals and elegant 3 course dinners with wine.

Please contact Morag@Loucasteou.com with questions and for reservations. www.loucasteou.com 22

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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

www.health-magazine.co.uk

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An insight into the world’s biggest beach polo event Preparations are underway to create the biggest beach polo event in the world to mark the 10th Anniversary of the renowned British Beach Polo Championships held at Sandbanks, Poole, UK. The ancient sport of Polo, originating in Persia in 600 BC, with the British Army being credited with spreading the sport worldwide in the late 19th century, is now played in over 80 countries on grass, sand and snow. Beach Polo takes the gladiatorial arena version of the game to accessible and spectacular locations attracting up to 10,000 ticket holders and public spectators.

On 7-8 July the British Beach Polo Championships will stage a four team main competition, with university and junior matches, international beach volleyball and other spectacles not least the polo pony v 4x4 charity race. With live and DJ music, retail village and a range of bars and catering options all guests are looked after extremely well. This year sees a larger public viewing area after 2016’s scorching heat attracted 1000’s of Sandbanks beach goers to catch a glimpse of the action from outside the event perimeter.

World class polo professional and beach polo specialist Jamie Morrison will be training his best ‘string’ of ponies in an attempt to retain the title. Morrison says: ‘Sandbanks Beach Polo is a phenomenal event. My players thoroughly enjoy the level of competition, the size and enthusiasm of the crowd and spending a few days in a magical part of Dorset overlooking Poole Harbour and Old Harry Rocks’. Former winner and Captain of the Welsh polo team Ricky Cooper will not be giving Jamie’s team an easy ride: ‘This will be my 7th year competing at Sandbanks. This is Formula 1 polo! The 10th anniversary is going to be very special.’

Event Director, Johnny Wheeler said: ‘For those who have never witnessed arena polo it’s likened to ice hockey on horseback - the action is fast and furious verging on gladiatorial. The new layout trialled last year was well received. We are rising to the challenge of making our 10th Anniversary bigger and better alongside our new headline sponsor Link Homes to whom we are extremely grateful for their full support.’

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It’s a little known fact that exercising on sand works your body harder than on a flat surface. Whether you’re walking, running or playing ball, you’ll be using more calories just by the added resistance. So, if you’re looking to hit the seaside in the next few months, why not pack a ball and indulge in a game or two? It’s not only a fantastic way to have fun, but it will help tone and boost your endorphin (happy hormone) levels too.

Sandpolo Ambassador, model and polo player, Jodie Kidd commented: ‘You simply cannot beat the polo at Sandbanks, it gathers some of the world’s top polo players together on a wonderful blue flag beach in July for some exceptional polo, a great party atmosphere and a fashionable crowd dancing to top DJ’s on the beach.’ www.sandpolo.com 24

Health Magazine Summer 2017

Keep fit on the beach this summer

Bat and ball £6 www.johnlewis.com Volleyball £9 www.sportsdirect.om

www.health-magazine.co.uk

Find your fit at Boots.com with Fitbit’s entire range of fitness products, designed specifically to help keep you active and motivated, and on track to meet your fitness goals even when you’re away. We love this Fit Bit Alta in Coral.

Match this with your favourite bikini or runners, and your away!

A one stop shop for all things protection, Nivea Sun Holiday Sunshine Bag has a range of SPF’s ready for any weather. All packaged away in a handy zip able travel bag, this collection includes an in- shower after sun lotion and sun protect lip balm.

PACKING A PUNCH! Your suitcase-size holiday health kit

Going on that well-deserved break, does not mean that your health should take a back seat. Boots.com/healthpharmacy will keep you covered on the outside, whilst Boots.com/electricals can keep track of your fitness from the inside.

Vichy Mineral-Rich Thermal Spa Water is a uniquE water well known for its fortifying and soothing properties. It decongests through relieving redness, soothes sensitive skin and reinforces the skin’s natural protection.

No one wants to run out of water when you’re out and about all day, but what if you can’t just nip to the shop and the river water looks rather sketchy? The Grayl Water Purifier Bottle makes any water safe to drink in as little as 15 short seconds. your backpack. www.health-magazine.co.uk

www.thegrayl.com

Long-haul flights often leave you looking less than glamorous – for tired eyes, the self-heating Optrex Lavender Eye mask will relieve and relax your eyes in just 10 minutes. With 8 in a pack, take these with you for some inflight soothing, or before bedtime for best results Health Magazine Summer 2017

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Teff is a 'super-food' from Ethiopia and Eritrea, and contains calcium, iron and a multitude of other essential minerals, which combine to help promote a healthier body and lifestyle. It also contains plenty of digestion-improving fibre and protein. www.tobiateff.co.uk

Lucy Rocks paleo cookies tick a whole host of boxes in respect to ingredients, and they are also free-from and organic. www.lucyrockspaleo.com

Power

THROUGH!

If you’re guilty of skipping breakfast or reaching for unhealthy snacks mid-morning, check out this range of nutritious alternatives

These seal-tight screw top lid containers are perfect for yogurt, cereal, fruit and more - the best kind of healthy on-the-go snacks.

The pots have also been specially designed so that they nest together to create a space saving set. www.sistemaplastics.com

BITE consists of only fruit, nuts and spices, meaning a healthy dose of dietary fibre, protein, Omega 3 & 6 and antioxidants even if you’re on the go.

Available from Selfridges RRP £1.99

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Health Magazine Summer 2017

BodyMe recently launched some new raw-process protein bars which are the perfect between meals pick-me-up! www.bodyme.co.uk www.health-magazine.co.uk

www.health-magazine.co.uk

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