EMPOWERED
15/02/19
Http://nancy.boctor.wixsite.com/empowerment
10 TIPS
£2.50
CBD OIL Is it safe for
to a
healthy heart
YOU
THE
LIFESTYLE ISSUE GABI MENDOZZA + Self acceptance + self confidence + 10 healthy hearty tips + Losing weight + Gaining weight
Welcome
A healthy lifestyle is one which helps to keep and improve people’s health and well-being. Healthy living is a lifelong effect. The ways of being healthy include healthy eating, physical activities along with weight and stress management. Staying healthy physically can help you stay healthy emotionally too. Whether you are trying to cope with stress or trying to fight an illness, eating the right foods and keeping fit will fix the problem. This magazine will not only provide a healthy guide but will also empower females to accept themselves for who they are and become self-confident. This magazine will speak about body image as well as trying to stay fit. Poor self-esteem plays a leading part, and people who experience lower self-esteem or poor body image or have difficulty dealing with stress may be likely to experience issues with food and dieting. Turn to page 24 if you want to look at healthy snacks that you can eat for breakfast or as a snack. Turn to pay 16 for a woman’s transformation journey from an unhealthy life and turn to page 20 for ten tips on how to keep your heart healthy.
LATEST NEWS on fitness
Rub deodorant on your inner thighs People who rub a deodrant stick on their inner thighs experience less chaffing when running
Running barefoot is better than running with trainers on People who run barefoot tend to land on their toes first, instead of their heels. Over time, the pressure on the heel can lead to various problems as ankle sprains.
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Sprinkle salt When you’re done with a workout, sprinkle some salt in your shoes and leave in all night. It will get rid of the odour scent
Contents January/March 2019
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6 Features 09 Smoking Why are people still smoking?
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18 Body shaming Self confidence and acceptance 31 Stalking Why it’s a crime 28 Stressed? When eating is the only thing you do when stressed 03
Latest BEAUTY, LIFESTYLE AND HEALTH WEIRD TIPS
What’s new? Latest news on health
Drinking tequila is good for your bones The plant used to make tequila contains substances that improve absorption of calcium and magnesium which makes the bones stronger
Rent owners are more likely to develop poor health than those who own People who rent often feel stressed out and reach a high level of cardiovascular disease. People who pay high amounts for their properties receive the most problems when it comes to house quality and affordability
Pressing snooze on your alarm clock confuses the brain
7 cups of coffee a day, could extend your life If you drink coffee, you have a lower chance at death. It reduces inflammation, reduces the risk of having diabetes and improves heart function.
When you wake up to the sound of your alarm, it can be quite tempting to press snooze and go back to sleep. However, it can be very detrimental which causes your body and your brain to be confused about when to wake up.
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COURTNEYBLACK Courtney Black is a 22-year old UK personal trainer who has over 200 thousand followers on Instagram. She shares her story on how she became physically, mentally and emotionally stable after going through Anorexia.
Anorexia is a serious mental illness where people are low weight due to their calorie intake. Courtney Black suffered from anorexia three years ago and wasn’t able to gain any weight because she refused to. She was suggested to eat so she can gain Lose relationships with more weight but she thought being her friends due to the skinny was classed as “attractive servers of her illness and and beautiful.” Courtney was sure kept her distance. Anoof one thing: being skinny made her rexia is known to cause feel more comfortable about herself. severe physical problems Courtney never liked to see because of the effects it anyone about her weight has. It can lead to a loss because she knew that of muscle all they would and bone tell her is to “I would strength. eat more. Her constantly Anorexia can everyday plan also cause try to find was to go gym, problems do some cardio and not eat new ways with one’s which ruined her health. to lose more relationships Courtney made sure she weight” with famiwasn’t eating no more than ly, friends, 7/800 calories a day but work, and would go to the gym to burn education, causing them every single calorie on the treadmill. to withdraw. Throughout “I was moody, unhappy and self-conthe three years, Courtscious of my body.” She would ney has slowly changed constantly search for new ways to her diet into a healthy lose more weight. She developed a and happy approach by disorder called chewing and spitting eating the right calorie disease which led to her of the verge intake while also going of having serious eating disorder. “I to the gym doing mixnever knew my addiction would have tures of cardio and heavy gone this far, but I knew I needed to lifting. She also created a change.” Slowly, Courtney started to
website and guide plans to train other people to keep fit. “I want to give girls a positive outlook on their bodies and put their health first. Fitness and training is my life now, but not my obsession. You should never damage your body to look a certain way.” Many symptoms are associated with depression, self-harm, and low self-esteem, and it is usually noticeable, but people who experience it do not seek the help they are required. If you think you may have anorexia, book an appointment to see a GP as you as you can. You have the chance to speak to a therapist and make you feel comfortable with food.
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Smoking is a habit. But if you know it can kill you, why do people still smoke? Thousands of people are picking up their habits every year while millions are still smoking. Smoking has side effects which are usually plastered all over a cigarette packet, but people take one look at it. If you look around you see people smoking which means it is no longer lawful for people to smoke in public places or restaurants. The warnings on the packet are there for people to know how dangerous it is and to protect them from killing themselves. Any shops you go into, you will see someone standing, waiting to buy a pack of cigarettes despite the apparent health risks. There are many reasons why people still smoke, whether it is to do with peer pressure, depression, etc., but once you stop smoking, it is tough to stop. It’s well known that smoking is not good for your health and it has been linked to medical conditions such as cancer and heart diseases. It is also such a HUGE cash loss. You 08
You spend thousands of pounds every year which is a financial burden on you. Imagine how much money you could have saved and what you could have done with it. But to answer the question, people smoke because they are addicted. Cigarettes contain nicotine which is what gives it that addictive effect on people. Nicotine changes the balance of two chemicals called dopamine and noradrenaline in your brain. When it changes the levels, your mood and concentration levels change quickly, and many people enjoy that. It also reduces stress and anxiety which is why people depend on it.
Why are people still smoking?
Do Nicotine patches work? Nicotine patches have become very popular for those who are trying to cut down on smoking. These patches work by placing it on your arm, and the nicotine passes through your bloodstream. However, the patch puts less nicotine in your blood than it usually would when smoking cigarettes. Patches seem to have a significant effect on people who are trying to cut down or stop smoking and people realise that it is so much better for your health.
‘When you light up a cigarette, you are saying your life ain’t worth living’ Is vaping safer than Cigarettes? One thing good about vaping is that it’s not exposed to the chemicals and toxins that cigarettes may have that could lead to certain strains of cancer, and it has not been associated with any serious health risks. According to studies shown by Public health England, E-cigarettes are 95% safer than smoking. With flavoured E-liquids, it makes it easier for people who are trying to stop smoking. “I used to be a heavy smoker, but I bought a vape last year, and I find it so much better than having a cigarette. If you also look at the benefits, it does not harm you as much as smoking tobacco.”
For anyone trying to quit smoking, you need to have a strong reason as to why you want to stop smoking. To have a better lifestyle, you can make small changes step by step which may help you resist the temptation of having a cigarette. Whenever you feel like your craving one, replace it with a nicotine patch. Although it may not give you the full effect, think of the benefits it has, and you’ll get used to it. Always think positive. If you have already tried to quit smoking and it hasn’t worked out for you, try again. Don’t let that put you off. Last but not least, plan to quit. Set a date and a stick to it. Whenever you find yourself in difficulty, do something that will make you forget about it. 09
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MEDITATION
Meditating is incrementally growing in popularity because of the health benefits it has. Meditation is a therapeutic technique that provides relaxation to the mind, body, and soul. In some way, it’s similar to exercise. It helps you to maintain your energy and make you feel calm. Stress reduction is one thing that people take yoga classes for, and it is the most common reason people love to meditate. According to Health Line, over 3,500 adults have said that meditation lives up to its reputation and it does work. People who have constant sleep disruption, depression and have anxiety and mainly the ones that do it to relax the mind and body.
THE TREE, NORTH YORKSHIRE
Make the most out of it. You’ll take part in hafta yoga while also enjoying spa treatment, sauna and
Relaxation Weekend £265 per person based on two people sharing a room
PILATES
Pilates is a form of exercise, similar to yoga. It’s inspired by yoga, ballet, and calisthenics. It helps to improve your flexibility, balance, and strength while also improving your muscular and postural strength. The benefits of pilates stabilise your spine and provide rehabilitation on joints. It also enhances concentration and increases deep breathing
Pilates with Diana, Northampton
WHITE CALM RETREATS, SURREY A day is all you need. But if you feel like it’s too short, then you can book an overnight stay. You’ll take part in walking meditation, deep relaxation classes and learn how to become stress-free
Mindfulness and meditation experience day from £190 per person.
“Yoga workouts are for those who are looking to lose weight, gain stability and strength. You can either come to my gym class or in the comfort of your own home. Yoga is known to be great for relaxation and reducing stress. It helps to increase your balance as well as your stamina. For the mental benefits, it gives you a better sleep, reduce stress and improves self confidence.” Yoga Instructor, Fit4Less Gym, Northampton
CBD OIL VS HEMP There are two types of CBD oil. Cannabidiol and Hemp oil. The difference between the two is they are both made of different plants and have different affects. Cannabis oil is a natural component that supports a wide variety of medical problems. Because it is derived from cannabis, it is often misunderstood with hemp oil. They both come from the same plant, contain components for people’s health and have established themselves as a useful product.
There has been so much confusion surrounding the legality of CBD oil and whether it is safe and effective. CBD oil is legal in some places while some cannabinoids are controlled substances under the Misuse of Drugs Act. The medical use of marijuana has been brought to the attention of using cannabis deprived products for people’s health, but hemp oil differs from that. CBD oil is extracted from the flowers, leaves, and stalks of the cannabis plant with research showing that CBD products help reduce many ailments which may be related to dysregulation of the endocannabinoid (ECS) system. CBD oil has a higher THC content whereas hemp oil contains low levels of it. This oil is only used for people who need relief from anxiety and depression until it started gaining its popularity around the world.
Of course, with every benefit, there are always side effects. Many things could potentially trigger some side effects when taking CBD oil. This includes Anxiety, changes to your appetite and mood, diarrhoea, drowsiness, dry mouth, nausea, and vomiting.
The way CBD oil can be taken is applying a few drops under your tongue, holding it in your mouth for a few seconds so it can be absorbed, then swollen. You should always start with a small dosage and gradually build up, and the effects should be immediate. You will then be able to tell if the lower dosage is working for you. Hemp oil: Hemp oil is commonly sourced from a plant seed. It is tested for THC and CBD levels; however, it doesn’t contain cannabinoids. Hemp oil is perfect for cooking and is full of nutrients. It can provide a nutty and crispy taste to food and can be an excellent replacement for olive oil in salads. It has high levels of Omegas, vitamins and other nutrients which is good for the skin and your health. weirdly enough, It can be used as a moisturiser after a hot shower. So the difference between the two is one is medical, and the other is used for cooking and manufacturing. People who have tried CBD oil all say the same thing. There is no “high” effect, but it is perfect for relaxation. According to George Sidhom, “CBD oil does not get you high, if anything, it allows you to feel relaxed and focused. I tend to take it twice a day, just 2-3 drops under the tongue and I’m all set to go. It just gives me a nice feeling. I try to recommend it to people, and some have said the same thing.”
BENEFITS: Although CBD oil is used for health related purposes, there are effectiveness that comes with it in the treatments. CBD oil can treat so many health issues, including: Relieve pain- The human body contains a system called Endocannabinoids help in the regulation of sleep, pain and the responses of the immune system. Anxiety, Acne, Chronic pain, Depression, epilepsy, insomnia, muscle spasms and loss of appetite and body weight. It also reduces inflammation and pain, improves heart disease, and protects people against cancer.
Dr. Seiger Northampton Hospital
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OIL - is it safe? Hemp oil can also reduce wrinkles and face lines as well as prevent aging from happening. The linoleic and oleic acid that is found in the oil can’t be produced by the body but can play a significant role in skin health, which is why it is essential to make sure you keep a healthy diet. It has the strength also to reduce epilepsy seizures as well as reduce emotional upset and other conditions that usually require a pill. Questions arise on whether CBD oil gives you the effect that marijuana gives. But the answer is, no... It does not produce effects like THC so it will not get you high and only has natural benefits to it. CBD is not something that can become addictive, and you are not able to overdose from it. Studies have been shown by the National Institute on drug abuse that can help people recover from drug addiction. It has been known to treat certain epilepsy called Lennox-Gaustaut syndrome, and there are many conditions that it could potentially treat. Regina Mcdermott, a 24-year-old student, also believes that CBD is very effective and safe. “I have used CBD oil for a while whenever I’m experiencing pain in my body, and it gets rid of it instantly. Its quite similar to a pill but doesn’t have all the chemicals it does. CBD is all natural and does not affect your health in any way shape or form. I do believe that it will start to get the recognition it needs and will gain its popularity very soon as I know a few people who have been using it. It’s such a game changer.” CBD and Hemp oil have become a topic of interest, and many people use the oil for several reasons. Whether it’s for pain, stress, have inflammation or depression, people use it to make themselves feel better, and it’s said to be effective and safe. This medication should only be used responsibly by those who need it until more information becomes available.
SHOPS YOU CAN BUY IN NORTHAMPTON Holland & Barrett Buy Online: Daily Bread Co-operative
Question, Is it safe? Yes, CBD oil is safe. According to key to cannabis, CBD oil is considered to be non-toxic and there are few, if any, serious side effects. Most of the time, people who use it don’t experience many side effects at all, only dew will experience minor symptoms such as an upset stomach or dry mouth. Dr. Seiger Northampton Hospital
How to keep your relationship healthy
4 TOP TIPS TO A HEALTHY RELATIONSHIP Through constant arguments, disagreements and pain, Berivan and Asil decided to split ways when they thought their relationship was toxic after many meetings with a therapist and the constant bickering. After two years, they met and openly discussed the relationship. They are back together and better than before. She said, “Communication is key in a relationship, and before we never had that. We used to shout over each other without listening or understanding what the other person was saying. But I’m glad we found our way back to eachother through the simple steps. Communication. Trust. Respect and Honesty”
If you are someone who wonders whether you are in a healthy relationship or not, but do not know the signs to look for, then you are not alone. Healthy relationships are the key to happiness. A positive relationship is shared between two people who support each other, help and encourage one another practically and emotionally. It is easy to feel isolated at times when life becomes challenging and you start struggling with situations, and you may want to withdraw yourself from socialising with others. But, this is when you need them the most. Having meaningful, healthy relationships help you maintain a positive outlook and enables you to forget about the emotion you were feeling. Expressing your feelings, struggles and concerns with people will help you stay connected to them and give their views on the situation which will provide a healthy level of support. It can also help in objective decision making when you feel that it’s too difficult to make any decision.
No one should be feeling unsafe when it comes to relationships. Abuse can be physical, mental or sexual and sometimes, it’s hard to recognize. If you feel like you’re experiencing abuse, it is time for you to get out of it. Speak to a friend, family member, police or a health provider and they will be able to support you and keep you safe. Dr. Ansari Barking, East London
Gabby is a 24-year-old U.S. personal trainer who has over 20 thousand subscribers on Youtube. Gabby has participated in competitions and trains people to live a healthy and happy life. She creates videos of her diets, tips on workouts that aim a specific body part and her shoots!
TRANSFORMING YOUR BODY
“ I focused on one goal, my goal, is for me, and for no one else” Gabi’s path changed when she decided she wanted to become a personal trainer. Starting her own fitness Instagram page, Gabby was determined to change her life and show everyone her journey. “My Instagram page started as a makeup page as beauty was a big passion of mine, but I never really used it as much. At the time, I was going to the gym, so I thought ‘why not become a fitness trainer.’ When I started getting into fitness, I started seeing results. I thought I could motivate others by showing my transformation and from there, my page and my passion grew” Whether it is going to the gym trying to stay fit or maintaining
a healthy diet, one is always going to be hard right? But with commitment and dedication, Gabby found it quite easy. “I decided that it was time for a change in my life. I did not like the way I looked. Nothing looked flattering on my body. I could barely make it up a staircase, I was out of breath after walking or talking with someone, and I wasn’t able to live life to its full potential. I was unhappy and more importantly, unhealthy. So I decided to make a change, a change for myself and no one else because I deserve it. From there, I thought it was time for me to get up and start being physical. I hated exercise, but when you see results coming through, it makes you want to work even harder
to achieve your desired body shape” Taking her only four months of seeing results, Gabby has made a massive transformation. While continuing to carry on her journey, she still feels like she’s still got a long way to go. “The transformation has taken me almost two years. But I am still not at my desired weight. I still have a long way to go. Five months in, I still feel like I was walking into the gym for the first time completely intimidated by everyone there and embarrassed by my body. But I knew that If I wanted to make this change for myself, I would have to get over the fear and stay focused. As time went on, I decided that enough was enough. I was so tired of hiding my body, feeling ashamed of the way I looked, and feeling tired and sluggish all the time. I made a HUGE lifestyle change that has truly changed my life. Although I am still far from where I want to be, I’m extremely proud of myself for making that decision to get into the gym the first day and continuing it since then.” With her passion that lied with makeup at first, her career path could potentially change again. “Beauty was just a temporary thing that I could have done on the side alongside with my normal work, but when you start the gym, you don’t realise how much of an impact it could have in your life. I have become so focused on trying to maintain my healthy lifestyle that it takes over my life. From the start of my journey, four months in, I was surprised by my results and decided to turn my Instagram page into a fitness page and motivate people to achieve their goal.” Gabi’s future looks like solid rock. With the plans to continue doing what she is doing, she’s got plans for the future? “I grew a passion for fitness, so I want to go ahead and see where it will take me. I have spent my time trying to change myself to become a healthier me, so that is what I am going to continue doing. Getting to the point where I’m at has been quite a journey. It’s consisted of a lot of training, a lot of discipline and a lot of dedication. The lifestyle is not ordinary, only people who have enough
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of that discipline will be able to make the sacrifices needed to reach their goals. What a lot of people don’t know is that throughout my transformation, I went completely hidden. I focused on one goal, my goal, for me, and no one else. I didn’t go out, I went to work, and the gym and then bed. I cut out nights out of eating anything I wanted, and I cut out being lazy. I wanted it, and I wanted it bad. There was no obstacle I was going to let get in my way.” With years of experience in fitness, Gabi tells us what her top tips are for someone who is trying to lose weight. First of all, don’t always listen to the scale, remember muscle weighs more than fat. If you’re are doing everything you’re supposed to be doing in the kitchen and the gym, then you are on track to a healthy and fit lifestyle. Everything about your journey is a learning process, and I will continue to learn new things every month.
@GABIMENDOZZA
BODY SHAMING: What is the first thing you see when you look into the mirror? Most people see at least one body part that they are not comfortable with or don’t like. There is constant exposure to a “perfect body” through social media or idealized media images. Collecting “likes” and followers on Instagram is known to be an achievement and popularity, and all the feeds are directed to someone’s self-worth. Magazine outlets target woman who should appreciate themselves and advocate woman for self-love and acceptance, yet there are so many articles that tell you how to get a perfect summer body whether it is having a flat stomach, toned legs and arms, a bigger booty, smaller waist, and the list goes on. With a number of these articles and images going around, it is not surprising that people have a controversial body image issue. Marketers will do and sell a product if it is considered attractive or beauty and it comes from celebrities, show hosts and models which teenagers look up too, and they tend to demonstrate what it is to be successful and popular. Having self-love and confidence within yourself plays a significant role in your life. Being able to overcome what people say about you will only make you a stronger person. You can still feel sexy and beautiful no matter what size you are. So Ladies, if you ever feel like you don’t meet social media standards of being classed as beautiful and attractive”, tell yourself every day when looking into the mirror, “you are brilliant, you are bold, and you are beautiful.”
Body Dysmorphic Disorder (BDD) is a mental health condition where a person spends a lot of their time worrying about the way they look that is not usually noticeable to other people. People of any age can experience BDD, but is mostly common in teenagers and young adults and can have a significant impact on your life including your relationships, social life, work and can also lead to depression and self-harm. If you are suffering from BBD, visit a GP and you could potentially be referred in it is serious.
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10 TIPS FOR A HEALTHY DIET Whether you are looking to fine-tune your diet, or simply lose all that unhealthy eating sitting in your system, here are 10 healthy diet tips.
1. Consume home cooked meals Do you ever feel like you never have the time to cook at home? There are so many reasons to make dinner at home. People who cook at home regularly tend to have a healthier, happier and long-living life. The only reason is that you consume less sugar and processed foods, which result in high energy levels and have better mental health. If you think about it, you save a lot of money! The money you most likely spend on a takeout could be used to buy a weeks worth of food shopping, which allows us to have control over the type of ingredients and seasoning’s we use. 2. Eat only when you’re hungry! One of the common signals that your body likes, is to send hunger. Eating because you’re hungry comes naturally because hunger pains are just the body’s way to say it needs an energy boost. When you eat whenever your stomach growls, it could lead to overeating which is not healthy, so next time it happens, try drinking some cold water, and you’ll become full very quickly. 3. Eat protein When it comes to losing fat or having a better-looking body, protein is the king of nutrients. When you exercise, you lose body fat and muscle, which makes it vital that you continue to eat enough protein in your diet. Protein builds and repairs tissues in your body. It is important that you intake a high protein as it boosts your metabolism and helps you
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lose weight and gain muscle mass. There are also supplements that you could take whether it’s a snack or a drink. If you feel like you haven’t consumed much protein, you could eat a protein bar as a snack during the day or drink a shake while you’re at the gym or heading somewhere. 4. Eat more fish Fish is high in protein, and it provides health benefits. Unlike unhealthy meat products, It’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids. 5. Eat more vegetables and fruits Getting your five a day is easy and ain’t tricky as you may think. Fruits and vegetables are a good source of vitamins and minerals, including folate, Vitamin C and potassium. They help maintain a healthy gut and prevent constipation. It can help reduce obesity, lower your cholesterol and blood pressure. The best way to eat your vegetables and fruits is to let the colours guide you. Getting different combinations of nutrients by putting a rainbow of colours on your plate. Try something new - write down a shopping list of
do this as part of your weekly shopping. 6. Consume whole grain foods Whole grain is part of a healthy diet. It helps to lower cholesterol and help with digestion. It has sources of fiber, minerals and vitamin B which makes it easier to feel full and satisfied and easier to maintain a healthy diet. Enjoy cereals that contain whole grain such as shredded wheat, oatmeal or bran flakes. Make sandwiches using whole grain bread and eat brown rice.
Five Supplements for a healthy heart CoEnzyne
CoQ10 appears naturally within almost every cell in the body. As we age, production of CoQ10 in the body declines, making dietary intake more important. The highest levels of CoQ10 can be found in tissues with high energy requirements, such as the heart and skeletal muscles.
7. Eat healthy snacks Even though snacking has developed “bad image,” they are an important part of your diet. Snacking is an effective way to get extra nutrients without overeating. It stops you from getting overly hungry. Next time you feel hungry, try to eat a healthy snack and sometimes, that is all you needed. Snacks such s fruits, vegetables, low-fat dairy and nuts or seeds, will provide nutrition. Never snack right before a meal and snacking out of boredom or other emotional reasons isn’t healthy and can lead to overeating and weight gain.
Omega 3 fatty Acids
8. Include healthy fats in your diet If you’re wondering about fat and its place in your diet, you’re not alone. It is essential to give your body energy and to support cell growth. They help protect your organs and help keep your body warm. They absorb nutrients and produce hormones, too. Your body needs fat. If you focus on cutting calories from your diet to hit your goals quicker, you might be slashing fat from the diet that you need. Healthy fats are designed to reduce your cravings, reduce the risk of diabetes, reduce belly fat and reduce inflammation. Foods such as Avocado, dark chocolate, cheese, whole eggs, fish are all easy to add to a healthy diet.
Garlic
9. Never skip breakfast I’m pretty sure you hear this a lot. But it’s probably not going to stop until more of us start eating our morning meals. Breakfast is an essential meal of the day, and it gives you the energy you need to stay active throughout the day and improve your concentration and productivity. Downfalls of skipping breakfast are it can lead to health complications such as increase of diabetes, heart disease and you don’t lose weight. Breakfast foods are a good source of nutrients such as calcium, Vitamin B and iron. The body needs these essential nutrients, and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day.
Contains contaminant-free, pure fish oil to provide adequate quantities of essential fatty acids. DHA and EPA are essential in Omega 3 and support the maintenance of vision and normal brain function. Also contributes to normal heart function.
Astaxanthin
A powerful antioxidant that works within the body to help fight cell-damaging free radicals. It is also a part of the carotenoid family and supports healthy skin.
Relates to the heart and blood system. These conditions include high blood pressure, low blood pressure, high cholesterol, coronary heart disease, heart attack, reduced blood flow due to narrowed arteries.
Folic Acid
Is a B Vitamin which is vital for the formation of red blood cells. It is found in a variety of foods, including lentils, liver, broccoli and spinach. It also increases maternal folate status.
10. Moderate drinking When it comes to drinking alcohol, there are a few things you need to consider. If you are trying to lose weight, you should try to lay off the alcohol as it has a lot of calories. Alcohol can quickly open up your appetite and make you want to eat which isn’t good for someone trying to lose weight. However, If you are trying to gain weight, then drinking alcohol is fine, as long as you drink it moderately. People who drink alcohol have a lower risk of heart disease than people who don’t. Alcohol can reduce inflammation and raise your cholesterol. It is not to say that you should start drinking excessively, but if you do enjoy having a glass of red wine, then go ahead.
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WORK OUT 15-MINUTE LOVE HANDLE WORKOUT
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SIDE PLANK FOLDS
HAND SUPPORTED SUPERMAN
(a) Lay on your side with your forearm on the floor, bottom elbow lined up under your shoulder and keep your legs straight (b) Tighten your core and lift your hips up off the floor
(a) Lie down on your stomach with your legs long. Pull your abdominals up and away from the mat (b) Squeeze your abs, back muscles and glutes to lift arms
Do: 3 reps on each side
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Do: 4 reps on each side
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ELBOW TO KNEES
KNEELING REACHES
(a) Kneel one leg on the floor and stick one leg out (b) Then you bring the opposite leg to the one kneeled down to your elbow, keeping your abs engaged
(a) Kneel down on one leg and lift up the same arm on that side (b) Engage your abs and move the top half of your body to the side with moving the legs
Do: 4 reps on each side
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Do: 3 reps on each side
WITH JOJO
15-MINUTE BOOTY WORKOUT
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ELEVATE MOUNTAIN CLIMBERS
Do: 6 reps on each side (a) Tighten your core and lift your hips up off the floor (b) Find a supportive place where you can put your arms and bring your leg in to your chest as if you are running
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HIP THRUSTS
Do: 6 reps on each side (a) Lay your back on a chair or bench and keep your legs width apart (b) As you go down, you will bring yourself back up tightening your glutes
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LEG LIFTS
SQUAT JACKS
Do: 4 reps on each side
Do: 8 sets
(a) Lay down on the floor and extend your arms and legs out (b) Lift your legs up till your bum is squeezed. Then slowly go back down
(a) Find a supportive place where you can put your arms and bring your leg in to your chest as if you are running (b) After 1 set, you squat 3 times and repeat.
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Calories 99
Fat 22g
Protein 4.5g
Carbs 16g
Serves 4
This pumpkin cashew muffin is so good it will have you wanting more. Moist and succulent, you wont be able to resist INGREDIENTS
METHOD
• 1 cup cashew butter (you can sub almond butter or peanut butter) • ½ cup pumpkin puree • 2 whole eggs • ½ tbs baking soda • ¼ tbs salt • 1 tbs pumpkin pie spice • 1/3 cup honey (or maple syrup) • ½ cup happy day organic chocolate wafers
Preheat oven to 350 F and grease a muffin tin with coconut oil or cooking spray. In a large bowl, combine the first seven ingredients (everything except for chocolate baking chips) and mix until smooth. Fold in 1/4 cup baking chips. Pour batter into greased muffin cups and dot each one with a few extra baking chips. Bake 15-20 minutes, or until a toothpick comes out clean. Cool on a wired baking rack.
Calories 160
Fat 6g
Protein 4g
Carbs 26g
Serves 4
What is a better combo! This blueberry muffin pancake is perfect to kick start your day or just as a day time snack!
INGREDIENTS • 1 ½ cups frozen wild blueberries, divided • 2 tbsp water • 1 cup white whole wheat flour • 1 tbsp ground flaxseed (optional) • 1 ¼ tbsp baking powder • ¼ tsp salt • 1 cup buttermilk • 1 large egg, beaten • 1 tbsp freshly squeezed lemon juice • 1 tsp vanilla extract • 1 tsp almond extract
Calories 180
Fat 8g
Protein 3g
Carbs 8g
Serves 4
If you are an oaty person, this dessert is right for you. Ingredients combined that you never thought could work will shock you.
INGREDIENTS • 100g dried mango soaked in hot water for 15 mins • 2 cups of porridge oats • 2 tbs chia seeds • 2 tbs hemp hearts • 2 tbs desiccated coconut • 4 tbs melted coconut oil • 2 tbs tahini • ½ cup raisins
METHOD Blend the mango in a food processor until smooth. Add tahini and coconut oil and blitz again until all combined. Add all other ingredients and gently blend until fully mixed. Line baking tin with coconut oil greased baking paper and bake at 180 fan for 20 minutes or until lightly golden. Remove and cut once cool. These are gluten, dairy, nut and refined sugar free.
METHOD Thaw and drain 1/2 cup of the blueberries. Set aside. Place the remaining 1 cup of blueberries in a small saucepan with water. Simmer over low heat until a saucy compote forms. Whisk together flour, flaxseed, baking powder and salt. Add buttermilk, egg, lemon juice, vanilla and almond extract. Whisk until batter is just combined and moistened. Spray a hot griddle or skillet with oil spray. Pour batter by 1/4 cup onto the surface. Sprinkle batter with thawned wild blueberries. When bubbles start to for, flip and cook an additional 1 minute.
Calories 164
Fat 15.5g
Protein 3.4g
Carbs 5.2g
Serves 4
If you need a rich dessert, this peanut butter fudge is the one for you. This dessert is high in protein and healthy fats, and sweetened with maple syrup. Only takes 30 minutes to make.
INGREDIENTS • 2 cups desiccated unsweetened coconut • 1 cup creamy peanut butter • ½ cup melted coconut oil • 3-5 tbsp maple syrup • 1 pinch of salt • 1 tsp vanilla extract Toppings • Crushed peanuts • Coconut flakes
METHOD
Line a standard load pan with parchment paper. Add desiccated coconut and blend on high until a creamy butter is formed (4 minutes) Then, add peanut butter and melted coconut oil and mix once more. Add 1 tbsp of maple syrup at a time until desired sweetness is reached. Transfer mixture to lined load pan and spread into an even layer. You can add crushed peanuts or coconut flakes on top. Freeze until firm (15 minutes). Then use a hot knife to slice evenly into squares. Calories 165
Fat 4.5g
Protein 3.2g
Carbs 16g
Serves 4
This strawberry cheesecake is a more carb-loaded dessert. It’s made with a substitution of all the great ingredients but still taste amazing. Top with coconut whipped cream and you’re all set.
INGREDIENTS • 1 cup of white wheat flour • 1 cup tsp baking powder • ½ teaspoon sea salt • ½ tsp ground cinnamon • 2 ½ cups of full fat coconut milk • ½ cup honey or maple syrup • ½ tsp of vanilla extract Strawberries • 1 pack of fresh strawberries, sliced • 1 tbsp honey or maple syrup
Calories 117
Fat 4g
Protein 4g
Carbs 5.2g
Serves 4
This cinnamon baked pears is perfect if you like a warm dessert. It’s topped with cinnamon, maple syrup, granola and yoghurt. You can’t get no better
INGREDIENTS
METHOD
• 2 ripe pears • 1 tsp maple syrup • 1 tsp. Cinnamon • Pumpkin spice granola • ½ finely chopped almonds • Coconut cream •
Preheat oven to 350 degrees. Place cored pears on a baking sheet. Sprinkle evenly with cinnamon and almonds and then with maple syrup. Place in the oven for 20-25 minutes to bake. Remove and allow to cool slightly. Top with your favourite toppings and enjoy.
METHOD
Preheat oven to 350 degrees Fahrenheit. Line a large baking sheet and set it aside. To prepare the shortcake; In a mixing bowl, combine flour, baking powder, salt and cinnamon, coconut milk, honey and vanilla and mix until you have a dough. Lightly flour your work surface and turn dough over onto it and knead it. Then, use a sqaure shape cutter to cut it. Place onto baking tray and brush top with coconut milk and sprinkle with sugar. Bake for 20 minutes. To prepare the strawberries, place half of the sliced strawberries into a bowl and mash them until juicy. Add the remaining strawberries and honey and stir. When ready to serve, top with sliced strawberries and whipped cream.
Struggling to sleep 4 types of sleeping disorders
Insomnia:
A sleep disorder where you have difficulty sleeping. You tend to wake up often during your sleep and have trouble getting back to sleep
TIP
Eliminate your caffeine and alcohol intake and do not eat right before you go to bed
Sleep apnea:
Only occurs when a person’s breathing stops repeatedly during their sleep. There are two types: Obstructive sleep - caused my blockage of the nose Central sleep - Your airway is not blocked but your brain is failing to tell the body to breathe
TIP: In some point in our lives, we all experience sleepless nights, and it’s incredibly frustrating because all you want to do is go to sleep so you can wake up refreshed the next morning. Sleeping may look like the easiest, most natural thing to do until you can’t. So you’re left there in bed, staring up into the ceiling thinking “just go to bed.” You can experience a sleep problem if you are stressed, have an illness, or other temporary issues. It can affect your mental and physical health and have a negative impact on your mood. If you get any of the symptoms often, then you may be suffering from a sleep disorder.
Best way to get rid of it is by stop smoking, change your eating habits or in severe cases, get continuous positive airway pressure device done (CPAP)
Restless leg syndrome:
This syndrome causes an aching sensation in the legs which is brought on by laying down on your bed or sitting down for long hours.
TIP:
Take part in regular exercise and avoid caffeine before going to bed
Narcolepsy:
Neurological disorder affects the control of your sleep. People who experience this sleep excessively during the daytime.
TIP:
Plan naps during the day and exercise regularly
Dr. Hesley Health Centre, Northampton
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STRESSED? Ever been so stressed that food is the answer? Whether your having a bad day, broke up with a boyfriend and lost someone close to you, us ladies seem to rely on one thing you can’t live without, Diamonds? Flowers? A bottle of perfume? Nope, Chocolate! Remember the first time you dived into the Nutella jar? Or how about the first time you tasted that delicious cake? This a reason why most of us fail at dieting. Many females also turn to chocolate to relieve stress or cope with emotions that we’re dealing with. But when we finish, we tend to feel bad after. Any simple distraction will help you stop stress eating - calling a friend, taking a dog for a walk or just going to get fresh air - will make you avoid eating all the junk you were planning to devour on. Eating disorders can start from a young age as it can be soothing. The common triggers you get when your stress-eating is boredom. When you are bored, you will find yourself searching through your fridge to see what’s there. Another trigger is stress. Whenever you are stressed, your body tends to crave sugary foods which will satisfy your needs and lastly, because of a habit. Every day you would come home with a routine that you believe must be followed. For example, coming back from work and you have to have a chocolate bar as soon as you get home. These three triggers are associated with obesity and a high risk of diabetes. In a survey handed to students, 75% of respondents who took the survey said they are not pleased with their body image due to stress-eating at University. 59% of students felt pressured to lose weight because of what people have said, and 5% of people have 28
been to the GP to discuss their emotional health. Only 21% were asked about their emotional health by their GP, and 91% of respondents said they would like support. Bored and stressed-out students increase their intake of junk food while decreasing the consumption of fruits and veg. “I’m always stressed out due to assignments and deadlines, and whenever I’m stressed, I have to go get a few snacks to make me feel better. It’s bad I know, but I never really get the cravings for fruits or cereal bars because it doesn’t fill me up.” Halimat Hassan, 23, student
Usually, if you have tried to stop yourself from stress-eating, then you can seek further help. With the help of a therapist, they can help to understand whether it is emotional eating that you are going through or not. Speaking to someone about it will help you get an insight on what to look out for if you do become emotional stressed with food.
Gaining control over stress-eating: Rule number one: Keep a food dairy
Exercise will not get rid of your stress completely, but it will reduce of the emotions you were feeling.
Rule number two: Take control Taking control makes you feel empowered. There is always going to be a solution to every problem. If you think with a positive mind, you’ll definitely be able to get through it
Rule number three: Connect with people
Being able to speak about your problems really takes a weight of your shoulders and you will have support to turn to whenever you are feeling down
Rule number four: Snack healthy
Whenever you feel like you want to indulge in a sweet dessert, how about you substitute it for a healthier snack. I know it can be quite tempting but you won’t feel about for it after.
Rule number five: Learn from your mistakes
SIGNS: - Physical signs - Stomach pains - Bloating - Feeling sick - Poor skin - Trouble sleeping and tiredness - Weight gain
“Seeing my stalker left me struggling with severe anxiety” When a man started contacting Beth Rylance on Social Media, ended up on her doorstep and left her struggling to cope
“N
othing prepares you for what it feels like to have a stalker. It’s frightening, but also embarrassing, frustrating and so much more. It took me a while to realise I had a stalker; at first, he was just someone who responded to my tweets. Anytime I tweeted anything at all, no matter how mundane, he’d respond to it instantly. It got to be pretty annoying, so I muted him on Twitter, and he thought no more of it, until a couple months later, when I got a direct message from him. In it, he’d linked to a blog that he’d written about me. Reading it sent me chills down my spine. “Beth,” he wrote, “are we talking to each other? I like to think we are, but then again I might just be imagining it”. He told me that he’d be coming to London, where I lived, soon and asked to meet up. “There’s so much I want to talk about with you, so much,’ he wrote. Stunned, I showed the message to my boyfriend. He insisted I block him, which I did, but when I went to block him, my finger slipped! I accidentally followed him. As we were underground and I had no connection, I couldn’t block him until we left the train. Let that be the end of it, I thought. I continued to check his tweets. I was curious, but also frightened. All of them were about me; he’d call me his ‘woman’, or post videos of me, describing me as 30
his ‘girlfriend’. I heard a knock on my door and I guessed it was probably the postman delivering shopping. Around the fifth ring I thought, ‘I would get the door.’ So I slouched down stairs in my worn-out leggings and opened the door. And there he was; my stalker. The panic was overwhelming. I was scared of my life. I screamed so loud, then slammed the door and ran upstairs and called the police. He contacted my best friend via Twitter asking her to get hold of me. She wrote back ‘Please leave her alone’. Because he’d told me that he was coming to London, I found myself unable to relax. I’d have horrible visions of walking down the street and seeing him. I confided my fears in my boyfriend. “Don’t worry.” He smoothed me “It’s not like he’s going to turn up on even your doorstep.” Until he did. It was December and I wasn’t feeling well so I was at home in bed. The doorbell had been ringing all morning, but I didn’t get up to open it because I felt so rubbish. rested. When the police arrived he was sat on my doorstep, still tweeting about me and it said ‘When you get over your shock, why don’t you come back down and we’ll go for a coffee?’ He’d written. Police came, I explained the situation to the police, they
he was out. told me we had two options; he could sign a piece of paper, saying he would leave me alone or they arrest him. I asked them to arrest him, and gave the police officers a statement. Afterwards, I pleaded with the officers to call me as soon as stalker was released from jail, as I was terrified I’d come home from work and he’d be there again, sat on my doorstep. I even called the police station, every day for a week, asking whether he’d been let out but they couldn’t tell me anything. I was too scared to leave my house. Months went by and I got told in January that my stalker had been released the day. Despite my pleas, police hadn’t bothered to tell me. I also found out that he was being charged with stalking and harassment, which meant we were going to trail. During the trail, his lawyers claimed that because I’d accidentally followed him that one time, we did have a secret relationship and wasn’t a stalker. Luckily, the judge didn’t believe it. The man was found guilty of stalking and harassment, and given a two-year-long restraining order, preventing him from contacting me.”
STALKING IS A CRIME
Being stalked is a scary and traumatic experience that could have a life long effect on someone. The affected person can struggle with symptoms of anxiety that impact their relationships with friends, family, and work. They will always have that constant fear that they are being followed when out in public, or being watched at home. These feelings could persist long after the perpetrator has been brought to justice. If the victim continues to develop other symptoms such as depression, they might need to seek treatment such as therapy.
Stalking is a key issue when it comes to mental health. It is a repeated contact that makes you feel afraid or harassed. They do this by following you or calling you often. They may use a phone device to stalk you by sending unwanted emails or on social media. According to Home Office figures, the number of recorded stalking offences have risen in England and Wales since 2014. Between the years of 2014-15, there were 2,882 recorded offences of stalking and in 2017-18, the figures have climbed to 10,214. Crimes resulted in a charge fell to 30% in 2016-17. Stalking is a traumatic experience that no one will be able to get over. The thought of someone watching you or following you must bring you so much anxiety that you would want to stay in your house and close all the blinds. Young people who suffer from mental health are able to develop the resilience to cope with whatever comes their way and grow in to a well-rounded healthy adult. Recent statistics show mental health, specifically anxiety, there were 8.2 million cases in the UK in 2013. Having good mental health is characterised by a persons ability to fulfil key functions such as, the ability to learn, feel and express all the positive and negative emotions that could occur, forming and maintaining a good relationship with others whilst also being able to cope and manage change and uncertainty. According to the metropolitan police press office Callum Jones, ... cases have been reported. Reporting your case will help to protect your safety and the police could prevent them from committing it again. All you need to do is contact the police and they will be able to help you.
Simmi, Councillor Lowdown Charity, Northampton
Northampton Police
THE MENTAL HEALTH FIX OF BEING
STALKED
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