A New You, Weekly News

JANUARY 28, 2010

QUIT NOW

Top tips on how to give up smoking

CUT THE COST

Exercise does not have to hit you in the pocket

FUTURE PLANS

Tackling the growing trend of obesity in children

TOP TIPS

Follow our chart of the best exercises

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JANUARY 28, 2010

Top tips to quit CONTRARY to what some people may think, just stopping smoking is not as easy as it sounds.

With a huge number of different products on the market it can be a minefield for those looking to quit.

Here is a list of some of the things you could try to try and kick the habit. ● Avoid alcohol ● Eat light meals little and often ● Try sugar free mints or gum ● Change your routine: Avoid shops where you would normally buy cigarettes ● Use your imagination and see yourself as a contented non-smoker who is fit and healthy. Remember your personal reasons for quitting. Your imagination is much more powerful than your will power. ● Use quick and easy relaxation techniques. Begin by taking a long, deep breath, pulling the air into your tummy and hold for a few moments.

Then exhale slowly and deeply, thinking “calm and relaxed”. As you breathe out, just let your jaw relax and your shoulders droop, and then press your tummy tight towards your backbone. As you practice doing this any tension will flow out of your body.

Practice this every day for a few moments to help you release any tension that you may have. ● After a meal do not light-up. Get up from the table and go and have a drink of water. Break old patterns and associations by sitting in a different place from your usual one. Find something to do instead, read a book or go for a walk.

Keep your hands busy. Keep a pen or pencil handy to fiddle with, or find something to do with your hands. This need to do something with your hands will gradually go within a few days, if it happens at all. ● Satisfy your oral need. Drink lots of water or low calorie drinks to suit you.

If you feel peckish in-between meals, then crunch on a carrot or some celery, or eat a banana or some other fruit or chew sugar free gum.

LBM

TIME TO PACK IN

By CERIS HARRISON

W

hat is the first thing you do when you wake up in the morning?

How to try and avoid becoming another smoking statistic this year

Some might rush to get a morning dose of caffeine, some might switch the alarm off and catch an extra five minutes under the duvet, and some will light up a cigarette.

It is estimated that around 9.5 million people in the UK are currently smokers, and a quarter of adults in Wales smoke. Around 17% of smokers admit to lighting up a cigarette five minutes after waking in the morning, and heavier smokers are more likely to light up immediately. However, according to statistics around 66% of smokers said they wanted to give up, with around 86% of them naming health issues as the main reason for wanting to quit.

With free help and advice available from Stop Smoking Wales (Dim Smygu Cymru) there's no excuse not to quit.

Over 15,000 people contacted Stop KICK THE HABIT: Two thirds of smokers say they want to stop with health issues being their main reason to do so.

Smoking Wales last year, and more than half of those were successful in quitting using their 6-8 week like to quit, it's not always as Officer for Wales said: "We are It may be impossible to see the program. The service offers advice straight forward as going cold determined to do all we can to damage being done to your body on and support to those trying to kick turkey. Withdrawal symptoms like educate people about the dangers of the inside, but other effects such as the habit, with trained specialists loss of concentration, headaches, smoking. Research shows levels of bad breath, stained yellow teeth and helping to determine when and why coughs, and agitation can make exposure to second-hand smoke have fingers, and premature facial you are most likely to smoke. The wrinkles may be more obvious. It quitting that little bit more fallen significantly since the ban on service also offers free information also greatly affects your fitness difficult. This is where Nicotine smoking in enclosed public places about different kinds of treatments levels.

Replacement Therapies can help. was introduced in 2007. This will that are available, such as Nicotine Dr Jewell added: "The hard fact is There are numerous products bring benefits in terms of reduced Replacement Therapy. People using – smoking kills. Every year in currently on the market, including risk of heart attacks and respiratory the service also receive follow up Wales around six thousand people gum, inhalers, lozenges and illnesses and, in the longer term, of appointments to monitor their die from smoking related diseases, patches. The treatments are a way cancers such as lung cancers." progress after four weeks and yet almost a quarter of adults of getting nicotine into your According to Cancer Research UK twelve months and can attend continue to light up." bloodstream to reduce cravings and there were over 39,000 new cases of relapse prevention sessions if they ● For more information see negative side effects of giving up lung cancer diagnosed in the UK in feel that they are struggling. www.stopsmokingwales.co.uk or cigarettes.

2006, and in 2007 over 34,000 people Although most smokers would call 0800 085 2219 Dr Tony Jewell, the Chief Medical died from the illness.

SPIRE HEALTHCARE’S NEW ABERGELE CONSULTING ROOMS The new Spire Abergele Consulting Rooms from Spire Healthcare are set scenically in the town’s North Wales Business Park with easy parking and access from the A55.

The six ultra modern, spacious bright new rooms have been designed as an additional outpatients service for Spire Yale Hospital in Wrexham, and all have easy access at ground level.

A wide range of clinic appointments are available within 7 days including: Orthopaedic General Surgery Vascular – including Laser treatment for Varicose Veins Gynaecology Urology Cardiology Cosmetic – including non surgical outpatient procedures ENT Ophthalmology Oral Neurology The new Abergele Consulting Rooms, after an extensive high specification remodeling, also offer fast track X-ray and ultrasound facilities, with images ready for patients before they leave the building.

Contact telephone number for all services: 01745 828900 Sian Chandler Hospital Director of Spire Yale Hospital in Wrexham said: “The new Abergele Consulting Rooms represent a major investment in this key location, with top consultants and a glorious setting.

We aim to fill a major gap in private healthcare in the area.”

Spire Abergele Consulting Rooms is part of Spire Healthcare, the second largest private hospital provider in the UK with 36 hospitals and a total of 1,983 beds. Spire Healthcare treats 930,000 patients a year, employs 7,600 staff and works with over 3,000 medical consultants. For more information, please visit: www.spirehealthcare.com

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JANUARY 28, 2010

By DAVID TAYLOR

Top tips

H

ANDS UP all those who paid the joining fee and bought the latest fitness gear, with the best intentions of hitting the gym – but never quite made it?

Well there are solutions to that problem which won’t burn a hole in anyone’s pocket.

As part of its Shape Up on a Shoestring campaign, the Sports Council for Wales reveals its top tips on getting slim – even without the gym.

Pound the pavements Make the most of local paths and tracks go for a run. Not only is it the least expensive and one of the most effective ways to get fit, it is also one of the best ways to combat the battle of the bulge. Running burns more calories per minute than any other form of cardiovascular exercise and the natural dips and hills of running outdoors make it even harder than a workout on the treadmill. Pull on those trainers and take to the pavements two or three times a week for at least 20 minutes – for maximum fat-burning benefits. Log on to www.letswalkcymru.org.uk.

Calorie calculator – 590 calories per hour.

Make a splash Put local sports facilities to good use and add a once a week swim to your fitness routine. It will give those muscles that you never knew existed a good workout. A half hour, vigorous swimming session can burn up to 395 calories. The cooling effect of the water disguises the intensity of the workout, allowing swimmers time to exercise for longer and harder. And people with children aged 16 and under, or those aged over 60, have no excuse as they can splash for free. For more information, visit www.sports-council-wales.org.uk Calorie counter – 790 calories per hour.

Get on your bike Dusting off the two-wheeled friend and heading out for a cycle ride is one of the most efficient and fun ways to

Move your body

SHAPE UP: Jogging, swimming, cycling and skipping are great ways to exercise while keeping an eye on the purse strings.

Shaping up doesn’t have to break the bank

Get active without counting the cost keep the heart healthy. According to the British Heart Foundation, cycling for at least 20 minutes per week significantly reduces the risk of coronary heart disease.

An hour’s riding can burn up to 450 calories and adding a few hills to the route can intensify the workout.

A bike ride is one of the easiest ways to fit exercise into a daily routine. Double it up as a form of transport and save money, while getting fit at the same time.

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For further information or to arrange a consultation call

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Pain Relief Center

Calorie counter – 450 calories per hour Jump to it Skipping is a great way to increase cardiovascular fitness and get the heart pumping.

A 30 minute skip will not only shift up to 320 calories but will improve agility and tone up the muscles in legs, back, chest, shoulders and tummy.

Calorie counter – 640 calories per hour

Check out Shape Up on a Shoestring on Facebook for more handy hints and tips on exercising on a budget, nutritional advice and even tutorial videos showing you exactly how to shape up for free by making the most of your local park and living room.

Always consult a GP before undertaking any new form of exercise and remember, best results will always be achieved alongside a balanced diet.

AS the famous proverb says, ‘He who has health has hope and he who has hope has everything’, so try these simple steps to a healthier life on a daily basis. ● Try to find different ways to move your body every day. Walk up the stairs instead of taking the lift or escalators, walk your dog, take your kids out, do some housework.

Anything that gets you moving is a fitness tool and a stress buster.

It’s great if you’re up for going to the gym for an hour or take part in a 45 minute aerobics class, but you don’t have to do that all the time, just move more. ● Try to avoid foods that are processed, high in fat and have added sugar such as ready meals, fried foods, cakes and sweets.

Dairy products such as cheese, milk and cream should also be eaten in moderation.

Don’t forget that there are lots of low fat versions around and that won’t compromise the taste – just watch out for the hidden sugars! ● Everyone knows that smoking is harmful to your health, so just stop!

Research has shown that exercise can stop cravings for up to four hours, so why not take up exercising and give up smoking. ● Some techniques recommended by experts are to think positively.

Take action and get control by breaking down long-term aims, goals or targets into smaller, more manageable and realistic steps and reward yourself when each of these is achieved.

Spend at least 30 minutes everyday doing something that makes you feel good, for example, take a hot bath, try out a new exercise class, read a book or hire a personal trainer together with a friend.

Meditation is also recommended for stress, just take a few moments to clear your mind of all thoughts. ● Research shows that a glass of wine or one drink a day can help to protect against heart disease. However, more than that can cause other health problems such a liver and kidney disease and cancer, so take it easy.

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JANUARY 28, 2010

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Everything you need is right on your doorstep EXERCISE DOESN’T HAVE TO BE INCONVENIENT

conditioning.

“For mums there is also a crèche at Llandudno Junction HE best of and Colwyn Bay Leisure intentions can soon Centres. go by the wayside “For the more mature there when it comes to are over 50s keep fit class, evergreens, P.A.L.S (sessions exercise as the thought of for over 50s) and swim fit.” having to travel or brave Children can partake in a the cold, dark night. variety of swimming classes Fortunately help is on hand, and the new interactive dance actually it’s on the doorstep. mats, which are currently at With a range of leisure Llanrwst Leisure Centre, have centres, classes and clubs in gone down a storm. close proximity to most homes “There are three main there is little excuse. programmes to support active And for those who would young people in Conwy,” have to venture a little further, explained Kim. then why not make the most of “Dragon Sport is for seven to the wonderful natural 11-year-olds which aims to surroundings and exercise increase sports opportunities outdoors? in extracurricular and Regular exercise has been community settings. associated with more health “We are also working to benefits than anything else increase standards of PE in known to man. schools and 5x60 is all about Studies show it reduces the increasing activity risk of some cancers, increases opportunities outside school in longevity, helps achieve and secondary schools.” (phone maintain weight 01492 575093 for more loss, enhances mood, details.) lowers blood If you are pregnant or pressure, and even have had a baby there improves arthritis. are popular ante-natal In the UK around and post classes at 43% of men and 33% Llandudno Junction of women are leisure centre and baby overweight, and a swimming classes at further 22% of men Llandudno swimming and 23% of women pool. The ante natal fall into the obese classes are a mixture category. of Pilates, fitness and POPULAR: Experts are on hand to help with exercise. toning, and perhaps So it’s not

By MARI JONES

T

surprising to find that weight loss is one of the most popular New Year's resolutions. Setting reasonable goals and staying focused are the two most important factors in sticking with a weight loss program, Now there is no better time to discover what Conwy’s leisure centres have to offer as the vast range of activities means there is something to suit everyone, from the very young to the more mature, even if pregnant or overweight.

Kim Aldous, Conwy’s fitness programme officer, said: “We get very busy in January because of New Year resolutions and because people want to lose weight for their summer holidays.

“We’ve really got something for everyone; if you want to lose weight or just to tone up then there are group exercise classes such as spinning, legs, step, bums and tums, abs workout and body

JANUARY 28, 2010

WIN! A year’s access to Conwy’s facilities P12 CHOICE: You can exercise in gym, main, but there are special classes for Over 50s, below.

organised activities at a to do is head off into a cold reassuringly a midwife takes leisure centre, the people of the classes! night to the gym.

Conwy have some fantastic Kim said: “We also want to “It’s better to go straight try out more seasonal exercise after work and then afterwards natural ‘leisure centre’ to classes, for instance we did a I guarantee most people will make the most of. few on the Llandudno prom feel great.

There is nothing quite like last summer and people loved “When people start seeing getting out in the open air and it. the benefits of regular enjoying the stunning “We are going to do seasonal exercise, their confidence surrounding right here on the variations like a little black soars so come on give it a go!” doorstep. dress class before Christmas, The best way to use the Where you are a walker, or a bikini workout for the facilities at eight of Conwy’s runner or cyclist there is summer.” leisure sites is to get a Conwy something for you.

Kim insists that working out Ffit card.

Cycle paths run across the isn’t boring, and suggests The card allows access to a county offering some of the trying out a few classes to find range of 16 activities at the most breathtaking views on what works for each sites including aerobics, offer anywhere in North individual. sauna, badminton and the Wales.

She said: “If classes aren’t for swimming pools.

For those who like to operate you, then there are pools in You can also do pay as you at a more serene pace then Llandudno, Colwyn Bay, go. there is a multitude of walks, Abergele and Llanrwst, and For more details phone again taking in phenomenal gyms.

Colwyn Bay leisure centre at scenery.

“Llandudno’s new gym has 01492 533223. just very recently opened in Whether you are with an The gym costs £4 a session, the leisure centre, and it’s organised walking group or classes £3.45. open from 5.30am so there just out on your own you are sure Monthly membership for isn’t an excuse any more!” unlimited classes and facilities to find a suitable walk, She advised on how to get whatever your level of fitness. £26.25 by direct debit. into an exercise ● Get the very latest on Away from the more routine: “It’s all about Conwy’s facilities fitting it into your and your local everyday routine, like leisure centre or doing the weekly some of the other shop so it becomes schemes on offer part of life. such as Community “The worst thing Fit Club, Futebol, you can do is go home the 5x30 Outdoor after work with the Challenge, or Young intention of going to Conwy sports on the gym later.

Conwy County “A lot of people then Council’s website, start relaxing and the www.conwy.gov.uk last thing they’ll want JOG: The latest equipment is available at centres.

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JANUARY 28, 2010

TOTAL

Eight great exercises to Join

a wa rm a nd fri e nd

l y g ro u p near y ou today...

ABERGELE DAY & EVE GROUP Abergele Youth & Community Centre Nr Library Wednesdays 9.30m & 6pm Call Tracey: 01492 582008

LLANDUDNO JUNCTION EVE GROUP Leisure Centre (by Tesco) Tuesdays, 5.30 pm & 7 pm Call Claire 01492 535833

CONWY EVE GROUP St Mary’s Church Hall, Rose Hill, (opposite car park) Monday 6 pm Call Sharon: 01492 539607

LLANFAIRFECHAN EVE GROUP Split Willow, Penmaenmawr Road Tuesdays 6 pm Call Ann 01248 680617

LLANDUDNO DAY & EVE GROUP Trinity Centre, Trinity Avenue Wednesdays Day: 9.30 am, 12.00 pm, 5.30pm and 7pm Call Alison 01492 873575 LLANDUDNO JUNCTION DAY GROUP New Community Club (formerly Hotpoint Club) Victoria Drive Every Tuesday 9.30 am Call Claire 01492 535833

LLANRWST EVE GROUP The Church House, Watling Street.

Thursdays 6 pm Call Sharon: 01492 539607 RHOS ON SEA EVE GROUP Coleg Llandrillo College, Glyn Block, Mondays 5.30 pm & 7 pm Call Tracey 01492 582008

0844 897 8000 www.slimmingworld.com

Exercise: Squat Target area: Legs - quads, hamstrings, gluts.

How to perform: With a bar sat comfortably on the backs of your shoulders slowly bend the knees moving the body downwards. Drive back to the starting position using the legs.

Points to avoid: Keep the back straight.

Do it at home: Do the exercise without weight but with more repetitions.

Exercise: Lunge Target area: Legs - quads, hamstrings, gluts How to perform: With the bar in the same position as the squat step forwards with the right leg bending at the knee.

Push back up and repeat on the left leg.

Points to avoid: Keep the back straight and the knee over the foot, not beyond.

Do it at home: Again no weight but lots of reps.

Exercise: Shoulder press Target area: Shoulders - deltoids, traps, How to perform: Take an overhand grip of the bar and raise to shoulder level. Press above the head not quite locking the arms, return to shoulder level and repeat.

Points to avoid: Keep the back straight and don’t use the legs to push.

Do it at home: Use weighted cans or dumbbells

Exercise: Chest press Target area: Chest - pecs How to perform:S it on seat with upper chest just above horizontal handles. Grasp handles with wide overhand grip. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.

Points to avoid: Ensure weight is taken to the chest on each rep.

Do it at home: The humble press up.

BODY

get an all over workout Exercise: Biceps Curl Target area: Arms - biceps, forearms How to perform: Hold bar with shoulder width under hand grip, then raise until forearms are vertical. Return to bottom and repeat.

Points to avoid: Control the movement and do not ‘swing’ the bar up.

Do it at home: Use weighted cans or dumbbells.

Exercise: Triceps dips Target area: Arms - triceps How to perform: Grip the machine handles. Lower body so upper arms are parallel to floor. Lower and raise the body using the arms. Repeat.

Points to avoid: Keep a full range of movement.

Do it at home: Stand up off a chair. Place palms on the seat and feet away, push your body up Exercise: Sit up Target area: Stomach - abs How to perform: Lie on the floor or a gym ball with feet on the floor. Raise the torso up keeping the hips on the floor. Lower down and repeat.

Points to avoid: Keep the neck in a comfortable position and do no place hands behind the head.

Do it at home: A really easy exercise to do at home Exercise: Back hyperextension Target area: Lower back How to perform: Lying face down on the floor or a gym ball raise the upper torso keeping the hips on the floor. feel a squeeze in the lower back.

Points to avoid: Do not over extend the movement.

Do it at home: Another easy exercise with no equipment needed

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JANUARY 28, 2010

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There are many reasons why people seek counselling or therapy: • • • • • •

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JANUARY 28, 2010

Top tips WHEN it comes to helping children lose a few pound the message is simple - have a healthy balanced diet with plenty of activity.

The gut-busting burgers and sugar filled sweets and drinks are to be replaced by low fat alternatives and fruit and vegetables.

Also to be cut down are the long hours sat in front of the television or games console. Instead and hour of exercise can be introduced to get out and get active. ● Sugar Swaps: It’s time to swap those sugary snacks and drinks for ones lower in sugar. ● Meal times: It is very import for kids having regular, proper meals as part of a routine ● Me-Sized Meals: Ensure kids get just the right amount for their age – not too little and not too much. ● Snack Check: Keep a careful eye on how many snacks kids are having. ● Five a Day: Give your kids five portions of fruit and vegetables a day – for kids, one portion is roughly a handful. ● Cut Back Fat: Get up to speed on which foods are high in saturated fats and cut down on them. ● 60 Active Minutes: Make sure kids are getting least 60 minutes of activity a day – but it doesn’t have to be sport. ● Up and About: Try and get kids to spend less time sitting down doing nothing and up and about being active so their bodies burn off enough fat.

CUT DOWN: High fat diets need to be replaced by some more healthy options.

WATCH THE WAIST

By CERIS HARRISON

I

T’S a New Year and many people will have already added the words ‘lose weight’ to the top of their list of resolutions.

However, it might not be your own dress size that you need to be concerned about.

With high-calorie snacks such as chocolate, sweets and fast-food readily available to youngsters it’s not surprising that more and more are becoming overweight.

Children with overweight parents are usually at a greater risk of being obese or overweight, and a lack of exercise and shared unhealthy eating habits are usually the main cause. It can sometimes be hard for parents to identify that their child is overweight, with many assuming that it is just ‘puppy fat’ that will disappear as the child grows older.

In Wales 36% of children are overweight and of those 20% are obese, this can lead to more serious health problems in later life, such as type 2 diabetes and cardio vascular diseases. It can also cause emotional distress to the child as many are often victims of bullying because of their weight.

However, help is at hand for children and their parents in their battle against obesity. In January 2009 a Welsh Assembly Government funded programme was launched in Wales with the aim of making the country a healthier and happier place. The programme, called MEND (Mind, Exercise, Nutrition...Do It!), originally launched in four areas of Wales, and now there are programmes available in numerous locations

Trying to tackle the worrying trend of obesity in children PROBLEM: 36% of children in Wales are overweight and of those 20% are classed as being obese. across the country, including Colwyn Bay, Rhyl and Caernarfon.

The programme is aimed at children across Wales between the ages of 7-13.

In an attempt to get secondary school pupils active for at least 60 minutes a day, five times a week, 5x60 was launched. The programme, run by the Sports Council for Wales, is active in 99% of secondary schools in Wales, and over 24,000 individual sporting activities were held during the school year of 2007/8.

Older children taking part are also offered the opportunity to gain coaching qualifications, meaning they can take a leading role in delivering sporting activities at their school. Not only has the programme managed to increase children’s participation in sport and raise their self-esteem and confidence levels, it has also been shown to improve behaviour.

Local leisure centres have been offering a range of new and exciting activities aimed at getting the county’s children fit. These include

Dance Mat classes for children and adults as a fun way of exercising, and 5x60 teams offer the classes after school and during lunch breaks. Despite these activities being offered, poor turnouts during school term time means that the skills of qualified staff are not being used to their full potential.

Other exciting activities like cheerleading and circuit training are also running at leisure centres, and with this wide range of services available it shouldn’t be too hard to keep your kids active.

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JANUARY 28, 2010

By CERIS HARRISON

A class act

A

fter reaching fifty the thought of taking it easy might seem very tempting, but it's still as important as ever to keep fit and keep active. There are an increasing number of services and activities available to people over the age of fifty, and to senior citizens in the North Wales area.

Maintaining an active lifestyle benefits people of all ages, and exercising regularly can reduce the risk of heart disease, lower blood pressure and reduce the risk of developing illnesses such as type 2 diabetes. It can also lower the risk of osteoporosis and relieve stress and depression.

If you are over sixty, you can swim for free at any council leisure centre across North Wales, and this applies to all public swimming times. Many swimming pools also provide Evergreens swimming sessions for anyone over the age of fifty.

PALS, a meeting for over 50s, is also held in some centres, offering activities such as ballroom dancing, badminton, and easy circuit training.

The athletics track, health suite and swimming pool are also made available, with the swimming pool open exclusively to PALS. Not only is PALS a good way to keep active after 50 it is also a good opportunity to socialise and meet new people.

Aqua aerobics is suggested as a good form of exercise for over fifties as it is impact free and helps improve all joints. Leisure centres across the county offer aqua aerobics sessions with reduced prices for senior citizens, however, places in the sessions will usually need to be booked beforehand.

If you are not used to exercising it is essential that you do a light warm up before you begin a workout, which will reduce the risk of injury.

You can warm up by walking on a treadmill or cycling at a moderate pace. This simple warm up routine will help warm up the joints before

9

ALL IN: Health and fitness is something that can be enjoyed by all age ranges with a huge choice of activities available.

Don’t make age a barrier for fitness Exercise doesn’t only have to be for the young you begin your main workout session. Other warm up exercises which are recommended are shoulder circles and joint rotations.

It is also important to take things at your own pace and avoid doing too much, too soon.

Tai Chi is another activity which is highly recommended for people over the age of fifty, although it is suitable for all ages. The form of exercise was

originally developed as a martial art in China over two thousand years ago and involves performing a series of flowing movements which form a sequence when combined together.

Tai Chi is known to relieve stress, reduce anxiety and induce a feeling of relaxation. Unlike activities such as yoga and pilates it does not involve getting up and down off the floor, which makes it an ideal way to

keep fit if you are suffering from arthritis or back problems. Practising Tai Chi can also improve these conditions as well as lowering blood pressure, improving circulation and balance and posture. It is a gentle form of exercise which can improve both physical and mental health. ● For more information see www.gwynedd.gov.uk or www.anglesey.gov.uk

LOSING weight probably saved the life of a 52-year-old woman from Llanfairfechan.

As a child Ann Souness was bullied at her girls only school for being overweight, one girl even attacked her.

Desperate to lose weight she started dieting from the age of 12 and although initially lost weight would always pile it back on again.

She said: “I think during the war my mother must have starved in some ways because she overfed me.

“As a baby she was so worried I wasn’t getting enough food, she’d wake me in the night to feed me.”

“By the age of two I was a plump child, and by the age of six I was two stone overweight,” said Ann. At aged 12 Anne already JOY: Ann Souness weighed ten stone and then the bullying started.

Ann said it was a miserable time and admitted to trying all sorts of fad diets.

But her weight still crept up to 13 stone, and as a last resort Ann joined Slimming World and eventually lost four and a half stone.

“My life totally changed, at the age of 39 I became a new person and best of all it wasn’t even that hard to do.

“Through Slimming World I just reeducated myself about food. I realised that although I was eating quite healthily my portions were too big and so I cut back a bit and the weight soon started to drop off.”

Three years ago Ann had major heart surgery and was told by her consultant that if she hadn’t adopted a healthier lifestyle she might not have survived.

“If I hadn’t lost that weight perhaps I would not have made it, it’s as simple as that,” Ann said.

“Now I enjoy walking, running and I’ve started a salsa group.”

10

JANUARY 28, 2010

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By CERIS HARRISON

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hristmas cake, Christmas pudding, chocolate...the list goes on.

During the festive period we are surrounded by delicious yet fattening foods, and it's easy to see how most of us can over indulge, expanding our waistlines by a good few inches!

If you've added 'lose weight' to the top of your list of goals for 2010 then this year your resolution doesn't need to be that difficult to stick to.

Although they might seem tempting, crash diets and detox can often do more harm than good.

Completely depriving yourself of the foods you love will leave you craving them, and make sticking to a diet even more difficult in the long-term.

Maintaining a healthy, balanced diet while still allowing yourself the occasional treat is a much easier way to lose weight.

Although crash diets may promise instant results, these are usually short lived.

In a bid to lose weight after the festive period you might think that skipping meals is a good idea.

However, skipping meals means your body doesn't receive the nutrients it needs, and evidence shows that adults and children who eat breakfast regularly are less likely to be overweight.

By the time you wake up in the morning, your body hasn't had food for hours and eating a healthy breakfast provides you with the energy you need to face the day ahead. Porridge is a cheap and healthy option for breakfast, it releases energy slowly and can be sweetened with fruit instead of sugar. Your body needs to be refuelled regularly throughout the

Lose weight & tone up

day and skipping meals won't do anything for your metabolism.

Sticking to a well balanced and healthy diet is a much better option for controlling your weight and remaining healthy.

A good diet should include plenty of starchy carbohydrates such as pasta, rice, bread and potatoes, and main meals should be based

around these foods.

Most people will know that a healthy diet should include plenty of fruit and vegetables, and fruit can be used as a substitute for unhealthier snacks such as chocolate and biscuits.

Fruit is great for helping to fight infection, keep your heart healthy and is good for your skin.

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MODERATION: Snacking on fruit and milk is advised, but look to cut down on your intake of pastry and cakes.

How a change in diet needn’t mean cutting out all the things you enjoy - just moderate sticks, a glass of milk or a yoghurt, a handful of nuts or seeds, some plain popcorn, a slice of toast with mashed banana or even some good quality peanut butter, a slice of malt loaf, a scone, teacake or crumpet, or some crackers with a little grated cheese. And choose fresh foods as much as possible automatically this will cut down

your intake of salt, additives, fats and sugars."

Some protein such as meat, eggs and fish are essential and you should aim to eat oily fish like tuna, salmon or mackerel twice a week.

Reducing the amount of saturated fat in your diet will reduce cholesterol therefore

reducing the risk of heart disease.

Foods such as cakes, biscuits, cheese, butter and pastry should be eaten in small portions or less often.

You may think that you need to cut sugar out of your diet but some foods like fruit contain natural sugars which you don't need to avoid.

Instead, you should aim to gradually reduce your sugar intake by avoiding products which have added sugar such as fizzy drinks, and when it comes to choosing products like squash you should favour the 'no added sugar' options.

Even making small changes like reducing the amount of sugar you have in your tea or coffee, and switching to a lower fat milk can make a difference.

Keeping well hydrated is also very important as the body is around 70% fluid, and you should aim to drink a lot of the right fluids.

You need to drink at least a couple of litres of water a day, and although tea and coffee are okay, they can leave you dehydrated.

The healthiest way to lose weight in the long term is to combine a healthy diet with regular exercise as this helps burn off excess calories.

There are sports and activities available to suit a range of ages and skill levels and exercising doesn't have to be a chore.

You don't necessarily need to spend money joining a gym, as cheap exercise classes are available at most leisure centres.

Alternatively why not go for a jog in the park or take the dog for an extra long walk?

Get your friends and family involved and make them your 'fitness buddy'.

Having someone else to cheer you on and keep you motivated can make all the difference and soon you'll both be noticing the benefits.

Leading a healthy lifestyle this year will leave you feeling great on the inside – and looking great on the outside – so why not make these small changes to your routine today!

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JANUARY 28, 2010

Win Win Win

Gym memberships worth over £300

The Weekly News has teamed up with Conwy Council to offer two lucky readers the chance to exercise free of charge for 12 months.

This will include access to different facilities and activities, along with fitness classes and a host of other sports.

In our great competition winners will get access to all Conwy county leisure centres and their services.

This will include: ● Fitness Suites ● Aerobic Classes ● Kinesis ● Sauna ● Spa ● Badminton ● Climbing Wall ● Crown Green Bowls ● Summer Pedalos ● Table Tennis ● Short Tennis ● Swimming Pools ● Creche ● Steam Room ● Squash ● Outdoor Tennis ● Athletics Track ● Plus, exclusive member offers throughout the year.

The Ffit Conwy packages are worth over £300 each and we have two to give away.

To be in with a chance of winning all you have to do is send your name, address and daytime telephone number to.

Fitness Competition, North Wales Weekly News, Vale Road, Llandudno Junction, LL31 9SL. Entries must be in

by Friday February 5.

Get in to shape with the Green Goddess

SEVENTY-year-old fitness guru and model, the Green Goddess Diana Moran, has recently released a revolutionary fitness DVD that is designed for those who aren’t marathon runners or fitness freaks, but are later on in life; haven’t exercised in a while or are just unable to do the type of exercises they used to.

Easy Fit with Diana Moran, has been produced by Stannah Stairlifts and aims to help those who have been largely neglected by the fitness industry, mainly those over 50, stay active for longer.

The program involves a range of simple exercises specially designed for the less active participant. They include a mixture of warm-up and stretch, muscular strength and cardio movements, which can all be practiced from the comfort of the living room, even sitting down.

Diana Moran, who celebrated her 70th birthday in June 2009, says: “This is a fitness program with a difference. For the first time, our

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newly developed EasiFit exercises will ensure that working out isn’t exclusive to the super fit, but accessible to everyone. Easy Fit with Diana Moran will ensure that whatever your age or level of fitness – you can Ease Into Fitness simply and successfully. ” The fitness program follows the success of a similar video produced

by Stannah nine years ago when they realised an ongoing gap in the fitness market. The new DVD addresses a similar gap, with the hope of keeping the less active fitter for longer. ● The DVD will be available now.

Orders can be made via the Stannah website www.stannahstairlifts.co.uk/fitnessdvd but we have five copies to be won just fill in the blank: To enter tell us: Diana Moran is also known as the Green what? ● Send in your answer to: Diana Moran DVD, c/o Linda Roberts, 14 Eastgate Street, Caernarfon, Gwynedd, LL55 1AG by the closing date Thursday, January 28.

FIT: Diana Moran has brought out a new DVD for those people who may not have exercised for a while.

Yn Galw Ar Rieni....

Calling All Parents....

Ydych yn cael anhawster dod o hyd i wybodaeth ar gyfer plant a phobl ifanc? Gwybodaeth am ofal plant, gweithgareddau hamdden, rhiantu, ysgolion?

Are you having trouble finding information for children and young people? Information on childcare, parenting, leisure activities, schools?

Mae gwasanaeth gwybodaeth i deuluoedd conwy yma i’ch helpu!

If so, Conwy Family Information Service is the place for you!

Mae gennym wybodaeth am ofal plant yn ogystal a gwybodaeth am lawer o wasanaethau, sefydliadau a gweithgareddau ar gyfer plant a phobl ifanc.

We have information on childcare plus information on lots of services, organisations, activities for children & young people.

Galwch i mewn am sgwrs, ffoniwch neu chwiliwch am y wybodaeth ar ein safle gwe.

Pop in and see us, give us a call or check out the information yourself online.

Canolfan Lo ˆn Hen Ysgol, Church Walks, Llandudno 01492 577850

The Old School Lane Centre, Church Walks, Llandudno, 01492 577850

plant.children@conwy.gov.uk

plant.children@conwy.gov.uk

www.conwy.gov.uk/plant

www.conwy.gov.uk/children

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