Healthy Lessons from Jessica Ennis

THE LOCAL COMMUNITY HEALTH PROMOTIONAL MOUTHPIECE

SPRING 2013

HEALTHY LESSONS FROM

Do you live in the City of Sunderland?

Are you 65 or over?

Could you or someone you know benefit from our Wellbeing Service?

Our Wellbeing Service helps anyone living in the City of Sunderland to access a range of tailor made services to enable older people to continue living independently in their own homes with short term support.

The service can really make a difference by helping with: Q Financial support & advice Q Social interaction within your community Q Access to aids & adaptations Q Safety & security in your own home

If you’d like further information about the Wellbeing Service, pop along and speak to us at various venues across the City, or call us on 0191 525 5000.

Monday 18 February

Gentoo Office, Fawcett Street

Tuesday 19 February

Houghton Primary Care Centre

Wednesday 20 February

Southwick Health Centre

Thursday 21 February

Sainsbury’s, Silksworth

Friday 22 February

The Galleries, Washington

CONTENTS

4

COVER STORY Healthy Lessons from JESSICA ENNIS

6

FEATURES 9

FAGS OR SWAG

CHECK YOUR SALT

12

11

PROTECTING THE UNBORN

Prenatal Infection Prevention

14

19

17

Receiving a Cancer Diagnosis

TOOTH WHITENING

Talking about it...

in Dental Care

22

RECIPE BY ADJ

Tangy Chicken Stir Fry

PROGRAMME MANAGER Joojo Kyei-Sarpong

31 KENSINGTON HOUSE, SUNDERLAND, SR2 8HW m: 079 503 79486, e: contact.mhlm@gmail.com Read electronic version at www.joomag.com & www.issuu.com

Follow us on:

EDITOR Dr. Adjoa Kyei-Sarpong Design and Layout Kenteba Kreations

Credit GENTOO Living British Heart Foundation Age UK Macmillan Cancer Support Change4Life Smokefree Consensus Action on Salt & Health (CASH) Ama Anfam-Mensah

ROCK UP IN RED

PUBLISHER

KENTEBA KREATIONS 31 Kensington House 12-14 Gray Road Sunderland, SR2 8HW contact.kenteba@gmail.com

ACCURACY OF INFORMATION: My Healthy Lifestyle magazine makes every effort to ensure that all information available in this magazine about our outfit, services and any products mentioned is accurate and up to date. Nonetheless, the information may be out of date as a result of continually development of Medical, commercial and legal practice. My Healthy Lifestyle magazine offer guidance and has been prepared for general interest only and are not a substitute for specific medical, legal or other professional advice and should not be read or used as such. For accurate up-to-date information, you should contact us and/ or your GP directly. All rights reserved. While every care has been taken in compiling the magazine to ensure that it is correct at time of going press, My Healthy Lifestyle Magazine assume no responsibility for any effects from errors or omissions.

T H E

H E A L T H O L Y M P I A N

HEALTHY LESSONS FROM

JESSICA ENNIS

By Joojo Kyei-Sarpong

I

t’s hard to decide if we should breathe a sigh of relief when saying good bye to weeks of snow and frost as we enter spring with its forecast of Atlantic winds carrying clouds of rain to nearly every part of the country. The gloomy weather can make it very difficult to stick to New Year resolutions especially regarding health and wellbeing.

The thought of the year ahead often seems like a voyage into the unknown, packed with hopes and aspirations and plans to lead better lives. Yet as the year goes on, we’re often surprised to find that nothing has actually changed and we’re still facing the same issues and challenges as the year before.

But what makes the year ‘new’ isn’t the situations and circumstances we find ourselves in, but our attitude and approach to handling them. Such a mind-set does not come by wishful thinking, but through determination and willpower. For this reason let’s take a peek into the success story of the Olympic multi-event star

Jessica Ennis.

I’ve never met Jessica yet her prowess and charisma on the athletic field during the London 2012 Olympics was such an inspiration and I hope we all take particular interest in the life of this Olympic Heptathlon Champion.

She knew what she wanted and was determined to achieve her aspirations. Carole Cadwalladr of the Observer best described her as “a perfect distillation of pure athleticism and absolute willpower”.

In an interview, Jessica described her motivation as something that is within her that cannot be seen, explaining that one needs to be “totally up for it” and motivated otherwise you just wouldn’t win.

These statements from the Sunday Times Sportswoman of the year 2012 do not just describe who she is but are words of encouragement to everyone that if she can do it then we can too.

Coming into her last and least favourite sport, the 800m race, wearied and exhausted from M Y

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two consecutive days of sporting events, Jessica still determined not to relent but found strength to outrun two competitors in the race to win home her personal best and British best for the Heptathlon.

Recounting on her success in her published autobiography ‘Unbelievable’ Jessica plays back how

before her first event in the Olympics, her mum encouraging her not to let the ‘big girls’ push her around. Ennis proved to the world over the course of two days and seven events that her seemingly tiny stature (an obvious drawback) wasn’t a hindrance, but forged ahead to beat off the ‘big girls’ and take gold.

Like Jessica, I would urge us to be “totally up for it” when pursuing our health and wellbeing goals this year, beating whatever big girls we plan to stand against.

Yes it is difficult and of course it’s easier said than done. The will is within us, and we’ve got a lot of power within us.

There will be times within this year when our morale and mood is low due to circumstances that are just beyond our control, and the question I ask is perfectly coined in the lyrics of the Christian hymnal as below: Will your anchor (willpower) hold in the storms of life, When the clouds unfold their wings of strife, When the strong tides lift, and the cables strain, Will your anchor (willpower) drift or firm remain?

We should purpose not to lose sight of the essence of the course we are on. By reflecting on the situations and circumstances over the past few years that made us relapse we can be prepared for the challenges ahead.

Let us take a day at a time, reminding ourselves that the competitors (our cravings for M Y

unhealthy lifestyles) are constantly trying to undermine our willpower but they can be overcome if we empower the muscles of our willpower.

We can build willpower by: 1. Getting a diary to record our targets for a particular time frame record our projected daily or weekly physical activities record what we eat and drink record times of relapse or ‘near miss’ relapse 2. Getting into healthy living programs such as smoking cessation, weight management programs and many others a gym or wellness centre 3. Seeking the help of health advisors or coaches

Finally paraphrasing a quote from Jessica, the quest for success is a ‘selfish endeavour’ which demands that we constantly look out for what’s best for us.

There’s a hero in all of us.

Let us bring it alive this year by overcoming our greatest unhealthy lifestyles.

Remember if Jessica can do it, then we can too!

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D I E T

check your E

ating too much salt may raise your blood pressure, and having high blood pressure increases your risk of developing coronary heart disease. So to keep your heart healthy it’s important that you don’t eat too much salt each day.

How much is too much?

Adults should eat less than 6 grams of salt each day - that’s about one teaspoon. This includes the salt that’s contained within readymade foods like bread, as well as the salt you add during cooking and at the table.

Children should eat less salt than adults, according to their age.

AGE

1-3yrs

4-6yrs

7-10yrs

11 and older Adults

MAXIMUM SALT PER DAY

MAXIMUM SODIUM PER DAY

2g

0.8g

3g

1.2g

5g

2g

6g

2.5g

2.5g

2.5g

How is ‘sodium’ on food labels related to salt?

Sodium when written on food labels is just another way of talking about the salt content of food. It is, however, measured differently to salt. Use the chart to find out how much sodium is too much.

How much is too much per 100g?

LOW

MEDIUM

HIGH

SALT

0g-0.3g

0.3g-1.5g

SODIUM

0g-0.1g

0.1g-0.6g

more than 1.5g more than 0.6g

SALT How do I know how much salt I’m eating?

One of the best ways to work out how much salt you’re eating is to check the food label or nutritional information on the packaging of any food you’re buying or eating.

If you’re eating pre-prepared food, like a soup, pizza or readymeal, take a look at the ‘amount per serving’ to see how much salt is in your whole meal.

What do the traffic light colours mean?

Some food products have traffic light colours on the label to help you make your choice. With traffic light colours, you can see at a glance if the food you’re looking at has high, medium or low amounts of each of these nutrients in 100g of the food.

Red - high Amber - medium Green - low Hidden salt Most people already know that foods like crisps or dry roasted nuts are high in salt, but you might be surprised how much salt every day foods can add to your diet.

Around three quarters of the salt we eat has already been added to our food before we buy it.

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As well as foods like packet soups and sauces and ready meals, every day foods like bread and breakfast cereals often have added salt too. Because we eat these foods so often, the amount of salt they provide can really add up.

The amount of salt will vary between different brands and varieties, so checking food labels can help you choose healthier options for your diet.

Top tips for reducing your salt intake Low salt food doesn’t need to be tasteless or bland. There are lots of things you can do to make sure your food is still exciting and satisfying.

1. Check the nutritional information on food labels and try to pick low-salt options and ingredients 2. Add less salt when cooking and don’t add salt to your food at the table. As you get used to the taste of food without salt, cut it out completely.

3. Flavour your food with pepper, herbs, garlic, spices or lemon juice instead.

4. Watch out for cooking sauces and seasonings like soy sauce H E A L T H Y

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or jerk seasoning -some of these are very high in salt.

5. Swap salty snacks such as crisps and salted nuts with fruit and vegetables instead.

6. Avoid saltier foods such as bacon, cheese, takeaways, ready meals and other

processed foods.

What next?

1. Check out the Heart Matters recipe finder for hundreds of healthy low salt recipes.

2. Find out more about food labels.

3. Order or download one of our free booklets about salt (which are available in a variety of languages) or our Guide to food labelling.

4. Find out more about high blood pressure.

LESS SALT

=

LOWER BLOOD PRESSURE

LESS RISK OF == STROKE , SALT RAISES BLOOD PRESSURE, INCREASING THE RISK OF STROKE ONE OF THE BIGGEST CAUSES OF DEATH AND DISABILITY.

CASH

Consensus Action on Salt & Health

D I E T

Salt Awareness Week11th March -17th March To learn more visit www.actiononsalt.org.uk

QUIT FOR GOOD IN 2013 Boost your chances of quitting successfully with a free NHS Quit Kit. A box of practical tools and advice developed by experts, smokers and ex-smokers.

The kit includes items such as: ‘Health and Wealth’ wheel to show the difference quitting will make to your wellbeing and bank balance Planner to help prepare for a quit attempt Stop smoking medicines information Addiction test A distraction tool

Visit www.smokefree.nhs.uk to find more about the QUIT KIT and also find your local Quit Kit stockist ENGLAND ONLY. WHILE STOCK LASTS

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C H A N G E

SMOKERS CHOICE FOR NO SMOKING DAY

S G FA OR SWAG

M

ore than 750,000 smokers are expected to ‘swap fags for swag’ on No Smoking Day on Wednesday 13 March 2013.

The British Heart Foundation (BHF), which runs the campaign, hopes that by showing smokers the swag-style luxuries they could afford, such as trips to the cinema, meals out or the holiday of a lifetime for the cost of their usual cigarettes, smokers will be more likely to try and quit for good.

More than 10 million men and

women in the UK smoke but about two thirds say they want to quit (1). With the average smoker saving £7 a day, £49 a week, £210 a month and £2,555 a year if they do ditch the cigarettes for good, it’s easy to see the potential for some lifestyle indulgencies instead.

Doireann Maddock, Senior Cardiac Nurse at the BHF, said: “Everyone loves a little luxury, but if you smoke, you could probably afford the treats you’re after for you and your family, if only you M Y

quit. That’s why we’re asking all smokers to ‘swap fags for swag’ on No Smoking Day and think about what else they might prefer to spend their money on.

“Whether it’s buying your child’s birthday presents, a family trip to a theme park or a complete house makeover, the financial gain from quitting is one of the biggest motivating factors for anyone who wants to kick the habit for good. But whether it’s your health or wealth that’s the incentive, we’re here to help and

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support you at every turn.”

The No Smoking Day campaign, which is now in its 30th year, is set to launch on Wednesday 27 February 2013 to give smokers time to prepare their minds, seek advice or get any quitting aids they might need to quit on No Smoking Day itself. (13/3/13).

Last year No Smoking Day helped more than 760,000 people quit smoking and inspired another 1.5 million to seek out information to help them quit in future.

Smokers who want get more information and advice can visit www.wequit.co.uk or call 0800 434 6677.

For more information please call the BHF press office on 020 7554 0164 or 07764 290381 (out of hours) or email newsdesk@bhf. org.uk On the phone You can also call the NHS Smoking Helpline 1. In England 0800 434 6677 2. In Wales 0800 085 2219 3. In Scotland 0800 84 84 84 4. In Northern Ireland 0808 812 8008 In your area Your doctor, practice nurse or pharmacist can give you advice on quitting and information on: 1. Joining a stop smoking clinic or stop smoking group, 2. using nicotine replacement products, and 3. taking medication to help you stop smoking.

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C H A N G E

4. Practical tips to help you stop smoking 5. Make a date to give up - and stick to it! Throw away all your tobacco, lighters and ashtrays.

6. Make a plan.Think about what could help you stop smoking, such as using a nicotine-replacement product, and have it ready before the date you plan to stop.

7. Think smart and download or order our Stop smoking booklet, or visit WeQuit for detailed information about different methods of stopping smoking, 8. Get support and let your family and friends know that you’re quitting. Some people find that talking to friends and relatives who have stopped can be helpful. You can also talk to your doctor, practice nurse, pharmacist, or one of the organisations listed below about what support is available to you.

9. Keep busy to help take your mind off cigarettes. Try to change your routine, and avoid the shop where you normally buy cigarettes.

10. Treat yourself. If you can, use the money you’re saving by not smoking to buy yourself something special.

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it as a fiddle is a nationwide programme‚ supporting people aged over 50 with physical activity‚ healthy eating and mental well-being.

Fit as a fiddle is funded by the Big Lottery Fund well-being programme.

There is always a good atmosphere and I have met all kinds of people

By 2020, over half of UK adults will be fifty plus. We need activity programmes which meet growing needs and interests.

Being active and healthy provides many benefits. It can make you feel healthier, sleep better, improve quality of life and reduce the risk of conditions like stroke, heart disease and high blood pressure.

Fit as a fiddle hosts innovative projects promoting healthy ageing‚ based around the needs and ideas of local people. Programmes are run in partnership with regional and national organisations.

Fit as a fiddle also has strong links with different national activity and wellbeing programmes for older people, with which it shares ideas, networks and inspiration, including Age UK’s Ageing Well programme.

Contact Age UK Sunderland for further details email: learning@ageuksunderland.org.uk Tel: 0191 514 1131

Age UK Sunderland offers a variety of health and fitness activities to encourage people over 50 to improve their general well-being‚ enabling them to cope better with everyday life.

Activities on offer include keep fit‚ yoga‚ and healthy well-being courses.

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Protecting the

UNBORN

PRENATAL INFECTION PREVENTION

By Dr. Adjoa Kyei-Sarpong

P

of these could be prevented through greater awareness and often very simple interventions.

bacteria and GBS is present in the genital and gastrointestinal tracts of up to 25% of pregnant women.

While it may not cause any symptoms in the woman, it can be harmful to the baby. Babies can pick up the infection when they pass through the birth canal or even while still in the womb, especially if the waters break early. GBS can cause a systemic infection that can lead to stillbirth or death in the first few days of life.

Why is it so important? Infections can be the cause of miscarriages and stillbirths, preterm labour, sickness or death shortly after birth as well as other long term disabilities such as blindness and deafness. The vast majority

Group B Streptococcus One example of an infection that can be harmful in pregnancy is Group B streptococcus (GBS). GBS is a bacteria that looks a bit like a string of pearls on a chain when looked at under a microscope.

The healthy human body is colonised with many different

Protecting Your Baby GBS is just one of many infections that can be harmful to your baby.

It may seem scary to hear about all the possible threats to your developing baby’s health, but being aware of these things can help you to protect your baby. So what can you do?

regnancy is a time of excitement and challenges.

The anticipation of a new little person coming into the world is one of the best feelings a woman can experience.

But sadly there are many things that can threaten the health and life of that little baby.

February has been designated ‘Prenatal Infection Prevention’ month and this is such an important topic that all women – whether currently pregnant or potentially pregnant in the future – should be aware of.

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Get tested Before you get pregnant or early in your pregnancy you can be screened for bacteria and viruses that could be harmful to your baby. You will be offered tests for HIV, Hepatitis B, Rubella and Syphilis. Your doctor or midwife will also want to take swabs from the vagina and check your urine for GBS, other common urine infections and possibly some sexually transmitted infections.

Get vaccinated If you plan to get pregnant and you are not up-to-date with any of your immunisations or boosters, see your doctor and get vaccinated before you get pregnant. Some vaccines (such as the MMR measles, mumps and rubella), can’t be given once you’re pregnant but there are exceptions to this (such as the flu vaccine which is actually recommended). Your doctor is on hand to give you more advice and information.

Look out for the signs Recognise signs of infection.

You may notice vaginal discharge, symptoms such as going to the toilet to pass

urine frequently or a burning sensation when passing urine. You could have a fever or feel your baby moving less frequently. See your midwife or doctor if you are concerned. Also be aware that you may not experience any symptoms and that is why you will be offered routine swabs and urine tests.

Protect yourself Be aware of who or what might be carrying bacteria and viruses that can harm your baby. If you have a cat, avoid changing the litter as cat litter and faeces can contain a parasite that causes toxoplasmosis. Stay away from anyone who you know has chickenpox or shingles. Children under the age of six can carry a virus called cytomegalovirus which can harm your baby, so avoid kissing them on the mouth or cheek. Hugs are still ok though! Avoid eating soft or blue cheeses, raw or undercooked meats or eggs, and paté as these can cause food poisoning or contain listeria which is harmful to you and your baby. These are just a few recommendations

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for protecting your baby.

For more information you can speak to your doctor or midwife or visit the NHS website.

Get treated If you are found to have an infection that could harm your baby, your doctor or midwife will advise you about the best course of action. This could be a course of antibiotics or intravenous antibiotics when you are in labour. You might be worried that these medicines will harm the baby but there are many medicines that are known to be safe in pregnancy and your doctor will always act in the best interests of both you and your baby. Trust them!

Remember that knowledge is power. Knowing about the risk of infection does not make it more likely to happen, but it empowers you to take simple steps that will help protect you and your baby.

For more advice and information you can visit the NHS website or see your midwife or doctor.

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Receiving a

Cancer Diagnosis Talking about it can be even harder

J

ust hearing the ‘C word’ can be frightening. When someone is first diagnosed with cancer, it can be very overwhelming and one of the hardest things can be telling other people and sharing their fears.

Many people find it hard to talk to their loved-ones about how cancer makes them feel, or to talk

about it at all. But getting the right support from family and friends can really help - especially when you’re facing the toughest fight of your life.

And it’s not just patients who need support; partners, children, colleagues and carers may also find it hard to talk about the impact cancer is having on their M Y

lives.

Macmillan Cancer Support’s Cancer Talk Week, which ran from 21st to 27th January, encouraged people affected by cancer to get talking about it - and all of the associated worries - with partners, family, friends and professionals.

As they say, a problem shared is a problem halved.

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In Sunderland, help is at hand at the Macmillan Cancer Information Centre. Based at Sunderland Royal Hospital, it offers information booklets, specialist benefits advice, counselling services, befriending and complementary therapy - such as reflexology and acupuncture. Services are free and open to all.

The Macmillan Cancer Information Centre in Sunderland is open Monday to Friday 10am - 4pm and can be contacted on 0191 5410122.

Other local Macmillan information and support services can be found at www.macmillan.org.uk

Visit your Macmillan Information and Support Centre in Sunderland Royal Hospital SR4 7TP Or call 01915410122 to book an appointment

Nick Mudge, Interim General Manager for Macmillan Cancer Support in Northern England, said: “Many people affected by cancer often struggle to admit they feel scared and alone. Similarly they can feel they shouldn’t care that their appearance might have been affected by their cancer treatment, even when it’s affecting them psychologically.

Others don’t want to admit they’re struggling to pay the bills as a result of their illness forcing them to give up work.

“Relatives of people with cancer also often feel they must be strong for their loved one and so don’t want to access the support available. All of this means that many people often struggle to cope with cancer on their own, ignoring the practical and emotional help that is available.

“That’s why Macmillan Cancer Support uses Cancer Talk Week to encourage everyone to be more open about cancer. We want people affected by cancer to realise that it is normal to need support, and that Macmillan is here to help them.

“We offer face to face support via our nurses, information projects and support groups, as well as online and telephone support for those who prefer to access help that way. Asking for help when you are affected by cancer isn’t an admission of weakness. It can take a huge amount of strength for anyone, especially men, to admit they need help. That’s why Macmillan will be there for anyone who needs us.”

Macmillan Cancer Support can help you find the words you need.

If you cannot access one of our information centres, call our support line for a chat with one of our experts on 0808 808 00 00, talk to others going through the same in our online community, or access information on talking about cancer.

Local information centres Our centres offer free, confidential information and support to everyone affected by cancer.

Find your nearest information centre.

Healthy meals made simple We have the perfect cookbook combination to help you stick to your healthy-eating New Year’s resolutions this year. Everyday British contains traditional favourite dishes with a healthy twist while Everyday Spice shows

Available from giftshop.bhf.org.uk at ÂŁ9.99 each.

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H E A L T H

Tooth Whitening in Dental Care

By Ama Anfam-Mensah

Final year dental student (Newcastle University)

T

ooth whitening has long been a popular treatment for many members of the public. With the demand for the perfect smile on the increase, the need for improved dental services in this department has been the subject of much debate amongst dental professionals. If you have considered undergoing a course of tooth whitening this article may be of particular interest to you.

Changes to laws governing tooth whitening As of the 31st October 2012, changes to EU law have seen an increase in the maximum concentration of hydrogen peroxide (the chemical responsible for whitening teeth) that can be legally used in tooth-whitening and bleaching products by specialist dental

professionals in the UK. The new upper limit of 6% hydrogen peroxide means practitioners are in an improved position to act in their patients’ best interests, through achievement of better aesthetic results. Many lab trials have been conducted to support the safety and efficacy of this increased concentration of bleaching product, however, human trials are scarce and adverse effects (such as tooth sensitivity, or over bleaching) may present during treatment. Should this occur, the incident must be reported to the dentist and monitored to allow for continued improvement of care in these early stages of use.

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Who is eligible?

Suitable tooth whitening candidates will be determined following clinical dental examination and medical history review, with the nature of tooth discolouration determining eligibility for treatment under the NHS. In general terms, discolouration caused by intrinsic factors such as drug treatment (e.g. tetracycline staining) fall under NHS management. More commonly, whitening is considered a cosmetic treatment and will need to be done privately, the cost of which will vary between dental practices and with treatment type. Risks and benefits of tooth

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whitening should be outlined at a consultation visit, highlighting the possibility of post-operative tooth sensitivity and possible rebound discolouration. Alternative treatments should also be outlined to allow a fully informed decision to be made.

What’s involved…

Treatment will commence within the dental surgery either solely by the dental practitioner or after an introductory session outlining correct handling of the product if home-usage is to follow. This commonly involves use of a home-whitening bleach tray.

At present, the use of 0.1-6% hydrogen peroxide is prohibited on patients less than 18 years of age and can only be provided through a dental professional.

The latter is advised as similar products made available for purchase over the internet do not often undergo the necessary regulatory checks and may thus present a potential hazard to health. Products containing <0.1% hydrogen peroxide will remain

widely available to consumers to buy on the public market.

Top 7 tips for ‘stain-free’ teeth 1. Remember to brush twice daily, floss and use fluoride mouthwash 2. Reduce intake of foods/drinks that may stain teeth - e.g. coffee, red wine, curry 3. Use of ‘whitening’ toothpastes - these contain mild abrasives that can help clean teeth 4. Quit smoking - tobacco causes dark discolouration of teeth, making them age prematurely 5. Home whitening kits contain up to 0.1% hydrogen peroxide that can remove superficial staining 6. Visit your dentist/hygienist for cleaning - book yourself in for a scale and polish to remove calculus and outer staining of the teeth 7. Chew sugar-free gum (contains xylitol) as plaque feeds on sugar and can cause teeth to become discoloured

O R A L

H E A L T H

From a personal and professional standpoint I am in full support of the change in legislation that has come about after many years of lobbying by dental groups.

I believe it has the potential to contribute to improved patient satisfaction and overall dental care of the public… giving people more reasons to smile and show off those beloved pearly whites!

Find out more…

The General Dental Council has advocated this change in law to increase the upper limit of hydrogen peroxide used in tooth whitening on the condition that practitioners adhere to the above criteria. More information can be found on their website in addition to a list of frequently asked questions (FAQs). If you are considering undergoing a course of tooth-whitening it is advisable to book a consultation appointment with your dentist to discuss any concerns or questions you may have regarding treatment.

Request Prescription?

ONLY ORDER WHAT YOU NEED

Ask your Pharmacy or GP for advice

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Tangy Chicken

Stir fry Ingredients: 2 medium chicken breast fillets 1 medium carrot 1 red pepper 1 medium onion 6 chestnut mushrooms Handful of beansprouts Handful of mangetout 1 tsp of ground ginger

For the sauce: 2 tsp ground ginger 1 tsp of garlic paste 2 tbsp light soy sauce 2 tbsp lemon juice 2 tbsp honey Salt and pepper 2 tbsp of olive oil

Method: 1. Cut the chicken breast into small strips. Heat the oil in a large frying pan or wok. Fry the chicken for 6-8 minutes, sprinkling a little salt and pepper and 1 tsp of the ground ginger, until lightly browned and cooked through.

2. Grate the carrot and thinly slice the onion, pepper and mushrooms. Slice the mangetout in half lengthways. First add the onions to the pan and fry for 4 minutes. Then add the remaining vegetables along with the beansprouts and fry for another 3-4 minutes until cooked but still slightly crunchy.

3. In a bowl or jug mix all the sauce ingredients together. Pour over the stir fry in the pan and allow to heat through for 1 minute.

Try serving tossed together with fresh noodles or with boiled white rice.

Tips and suggestions: â&#x20AC;˘ Try using skinless, boneless chicken thighs instead of fillets. The meat is often more tender and juicy than breast fillets and usually less expensive too. â&#x20AC;˘ For a thicker sauce you can make 50mls of chicken stock (half a chicken stock cube dissolved in 50mls of boiling water) and 20mls of cornflour paste (one dessert spoon of cornflour dissolved in 20mls of cold water). Add these to the other sauce ingredients and pour over the stir fry. The sauce will thicken as it heats in the pan.

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g n i t a e t u o b a itâ&#x20AC;&#x2122;s t n u o m a t h g i r the for you!

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D

id you know that heart disease is the UK’s single biggest killer? It kills one in six men and one in nine women and is responsible for almost 80,000 deaths in the UK each year, an average of 220 people each day.

On the first Friday of National Heart Month, 1st February, the British Heart Foundation (BHF) is asking the great British public to pay £2, Rock Up In Red and join the fight against heart disease.

Whether it’s painting your nails red, donning a red tie or some red socks or going all out and rocking a top to toe red outfit, the BHF is urging people across the UK to organise a Rock Up In Red day with friends, families and colleagues to raise funds that will go directly towards vital research, support and care for those suffering with heart and circulatory disease.

If you want to get involved with Rock Up In Red, simply encourage

your colleagues, friends and pupils to rock up wearing something red and give £2. Anything goes, as long as it’s red. A workplace, group or organisation can simply rock up wearing something red and give £2 – or schools can do it for £1 per pupil.

As well as being the leading cause of death, nearly 2.7 million people in the UK are living with heart disease, many of whom struggle with everyday tasks.

Rock Up In Red this February and make a heartfelt statement for your loved ones.

To order your free fundraising pack, just go to bhf.org. uk/red or call the hotline on 0300 330 0645.

For more information and images please contact Ruth Law or Emma Dowse at the BHF press office on 020 7554 0171or email lawr@bhf.org.uk or dowsee@bhf.org.uk. Or, contact the press office on 07764 290 381 (out of hours).

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MAXIMUM IMPACT WELLNESS CENTRE @ FORMER ST. COLUMBA’S CHURCH PREMISES, CORNHILL ROAD, SOUTHWICK, SR5 1RU

0sion 5 . £pe1r ses TUESDAYS & THURSDAYS:10am-11am/6pm-7pm SATURDAYS: 3:30pm-4:30m/6pm-7pm FOR MORE INFORMATION AND REGISTRATION CONTACT 01915481848/ 07929793452 Email: admin@scli.org.uk