Rhiwbina Living Issue 46

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Rhiwbina Living

At the heart of the community Issue 46 Spring ‘19

Your multi award-winning magazine for Rhiwbina

Inside this issue Interview

The world's oldest female sky-diver Dilys Price shares her story of love and compassion

Competitions

Win a pair of tickets to the RHS Flower show, a Spa Day for two at the Village Hotel and a Smeg food blender

Feel Good Ideas

Ways to improve your mental health and wellbeing - all in the local area

Rachel's story

How a family is making a positive difference to raise awareness of sepsis after losing their beloved daughter

Summer deadline: 23rd May 2019

Published 13th June 2019

a: 222 Pantbach Road, Rhiwbina, Cardiff CF14 6AG t: 07772 081775 / 07974 022920 w: www.livingmags.co.uk e: editor@livingmags.co.uk or danielle@livingmags.co.uk Distribution: 6,000 copies of Rhiwbina Living are personally delivered by us to every house in the Rhiwbina ward four times a year in line with the seasons. We also distribute to local shops While every effort has been made to ensure the accuracy of the contents, the publisher cannot accept any responsibility for errors or omissions, or for any matter in any way arising from the publication of this material.

Every effort has been made to contact any copyright holders.

Rhiwbina Living is an independent, apolitical publication. No part of this publication may be reproduced without the express written permission of the publishers.

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Welcome / Croeso Spring has finally arrived and we welcome warmer weather with our first issue of Rhiwbina Living of the year.

We've given this issue a theme of wellbeing and happiness - which is so important for a good life and more within our control than we realise. We've packed lots around this theme into the magazine to help inspire you to take positive steps towards wellbeing.

We start with our youngest members of the community where local children explain what happiness means to them.

If you're looking for inspiration, or a change of direction in life, our interview with Dilys Price will undoubtedly help motivate you to go after your goals. She has dedicated her life to helping others and tells us how a single skydive led to the bravery she needed to make her dreams a reality.

Our health is our wealth and we've got several features that can help you look after both your mental and physical wellbeing.

We present some great juicing recipes to nourish you and a feature on how to promote happiness and wellbeing and reduce distress.

For the last month, we've been running an online photo competition for children around the theme of happiness. The competition was kindly judged by Sarah Barnes Photography and we announce winners and those highly commended.

In May, Rhiwbina will be the venue for Rachel's Day, which takes place in memory of Rachel Day. Rachel lost her life to sepsis in 2017 and her family tell us

about the inspirational work that they are doing to raise awareness of this life-threatening condition.

We hear from our local schools and for the first time, we've found out about the amazing work that goes on up at Greenhill Special School.

Geocaching is a pastime that encourages people to make the most of the outdoors and can be done either individually or in groups for treasure-hunting style fun. We present the phenomenon and the benefits to wellbeing.

We've got three great competitions from our advertisers in this issue. You can win a Pamper Day for two at the Village Hotel and there's also a pair of tickets up for grabs to go to this year's RHS Flower Show in Cardiff. You can also win a Smeg food blender, courtesy of Budd Electricals.

Once again, we'd like to thank our wonderful advertisers so please support them where you can.

If you have any ideas for contributions for summer we would love to hear from you!

Danielle and Patric

Editors

@RhiwbinaLiving www.facebook.com/rhiwbinaliving

What’s on Cardiff 5k Sunday 5th May 7pm Whitchurch Village The 4th annual running of the Cardiff 5K in Whitchurch Village Monico Movies: The Book Thief Saturday 11th May Canolfan Beulah Based on the novel by Marcus Zusak, this drama stars Sophie NÊlisse and Geoffrey Rush

Rachel's Day Saturday 18th May Rhiwbina Recreation Club A fundraising dog walk and family fun day to raise awareness of sepsis Rhiwbina Summer Festival Saturday 26th June Rhiwbina Village The highlight of the summer calendar. Rides, stalls, entertainment, food and drink

Rhiwbina panto raises over £4,500 for local charity

news

Squirrels cross the border

With the rain lashing down and the temperature in single figures, a mixed team made the journey to Chippenham to take part in a rugby festival.

Battered but unbowed, the boys came away from the tournament with a clean sheet.

Despite the weather and the cold, the players, parents and coaches thoroughly enjoyed the experience and the Squirrel U11s did the club proud in their conduct on and off the field.

Thousands raised by club Photos courtesy of Rhydian Payne A pantomime held at Rhiwbina Memorial Hall has raised over £4,500 for two local charities.

Back to the Wenallt was performed to a packed house in early March.

The show had some familiar faces in the cast, including a cameo appearance from Peter Karrie, famous for taking the lead role in Phantom of the Opera.

Organiser Anthea Parker told Rhiwbina Living: "We had such a laugh putting on the show. It was great to see community relationships being forged through the whole process too. We were so thrilled to have Peter on board this year. We were also blessed with a great local talent

in Milly Davies, who has been in pantomime in Northampton. We were supported by Cardiff North Sign With Us Choir who practice in Rhiwbina."

Among the cast were Ashley Niko Putland as Magnificent Maleficent and Jayne Cowan as the Wicked Witch of Cardiff North.

"It was a real community venture as local businesses supported us through sponsorship of the programmes. We had full houses on two nights - it was an uplifting experience and we didn’t stop laughing," said Jayne £4,000 was raised for Tenovus and a further £500 was raised to help Mary's Meals.

Parking sensors cause confusion The installation of parking sensors in Rhiwbina village caused confusion among residents and visitors in early March.

A Council Officer said: "The aim of the installation of

the parking sensors in the limited waiting bays is with the intention of increasing the turnover of the bays enabling shoppers to find a parking space more easily.

"Members of the public will also be able to use the Smart Parking App to help them find a parking space and see if there are any spaces available, which will save them driving around the village."

Some villagers assumed that parking charges would be applied but this was denied by the Council.

Rhiwbina RFC and Cancer Research Wales recently undertook a joint annual raffle, which was drawn at Rhiwbina Recreation Club just before Christmas.

It was the culmination of months of ticket selling by all sections of Rhiwbina RFC and by Cancer Research Wales, with all prizes kindly donated by local North Cardiff businesses. This was a first for both organisations and raised the magnificent total sum of £8,305.

A large crowd gathered at Rhiwbina Recreation Club on Sunday 27th January to see former Squirrel Sam Warburton hand over a cheque for £4,152.50 to Anna-Marie Jones, Community Fundraiser for Cancer Research Wales.

Organiser Dave Hobbs said: "We’re grateful to all those businesses and individuals who so generously donated prizes."

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news

Juboraj celebrates 30 years in Rhiwbina village Staff and customers have recently celebrated 30 of years of the Juboraj in Rhiwbina village.

The popular restaurant first opened its doors in 1989, and has been serving the people of the local area and beyond since. An event was held on 10th March where over 160 customers past and present were invited.

Owner Ana Miah told the guests: "Over the last 30 years, the Juboraj has established itself as a quality establishment. From the start, I've always focused on making the Juboraj a community-based business.

We didn't get off to the greatest of starts because there was a lot of worry about an Indian restaurant opening in Rhiwbina and we've had to overcome a lot of obstacles to open here. Eventually we did open and we won over people's hearts and minds.

"Year on year, we've tried to help the community as much as possible and there are so many memories that we've all shared in that time.

"I sincerely hope that you have fond memories of the Juboraj and long may it continue."

Regular customer Les McNeil told

Rhiwbina Living: "We've been going there since the first week it opened and have become part of the family. The food is always wonderful and there has been a succession of good chefs.

The celebration night was amazing and all the guests were supplied with beautiful food, wine and prosecco.

"Ana’s always been so generous,

with money from the annual golf day going to charity; he supports local events and sends money abroad to Bangladesh to help victims of flood and famine."

The Juboraj is almost certainly one of the great Indian and Bangladeshi restaurants in Wales having won numerous awards.

The Art Workshop Art courses for all abilities

Join one of our friendly classes taught by a team of qualified tutors Drawing Classic and contemporary

Oil Painting The versatile medium Watercolour Bring your paintings to life Printmaking Collograph and linocut magic Experimental Acrylics Try out the latest techniques Textile Art Expression through fabrics

Easter Creative Kids Holiday Workshops 15th,16th, 17th &18th April 10am-1pm

For ages 7-13, a fantastic morning of Art Fun with Hollie Roberts Adult Courses · Young Artists Art Academy (ages 7-12) · Private tuition · Group and Corporate Events

3 Lon Fach, Rhiwbina, Cardiff CF14 6DY For timetable and booking see w: www.theartworkshop.co.uk e: theartworkshop@live.co.uk t:07947 003111

@abimorgsdesign

RAISING AWARENESS OF SEPSIS

Fundraising Dog Walk and Family Fun Day Street Fo

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Tombolas s ctivitie en’s A Childr

Doggy F ancy Dre ss award for the best furry friend

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Kids Tre a

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Live Music

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Specia

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Photo Bo oth take away a special memory of the day

Saturday 18th May 2019 from 12pm - 6pm Rhiwbina Recreation Club, CF14 6EA Free Entry

Donations Welcome

@rachelsdaycdf #rachelsdaydogwalk #rachelsdayevent

Dog Walk starts at 1pm @rachelsdayeventsteam@gmail.com

Rhiwbina Library Diary dates April

Thursday 11th: ‘Your Desert Island Book’ (7.30pm) FREE Saturday 13th: Board Games (1.30pm–3.30pm) FREE

May

Saturday 11th: Board Games (1.30pm–3.30pm) FREE Thursday 30th: Plant Sale – ‘Bring and Buy’ (10am – noon)

All the latest news and events from Rhiwbina Library Board games

Our Saturday, Board Games Afternoons are proving popular with all ages.

Nearly 30 people joined us for our first session in January, with many returning for our second in February. Gamers brought along their favourite games to share, and teamed up to try new ones.

Some well-known classics made an appearance but it’s also been an opportunity to try new games.

Local resident Anne sees it as an opportunity to play social board games. She says: "It’s a great stress buster and a fun way to switch off. It's nice to get the chance to join in with new people, particularly families and the wide range of other age groups taking part."

Among the many games we have enjoyed so far are: Costa Rica, Azul, Santorini, Tsuro, King of Tokyo, Bugs in the kitchen, Tutan Loot ‘em, Pop to the shops, Labyrinth, Cauldron’s Quest – and lots more The next sessions will be on 13th April and 11th May (1.30pm– 3.30pm). Come along with your favourite game, your family, friends, or just yourself. Extra sessions are planned for Easter and Summer holidays. Follow us on social media to keep up to date.

Desert Island Book

Which book would you take to your desert island – and why? Bring it to the Library on 11th April (7.30pm) and share your passion with us.

An informal evening of reading, reminiscing and book-ish chat.

Every Saturday: Jigsaw Library (10am-12.30pm) Last Wednesday of each month: Quiz and a Cuppa (3.30pm)

Bring and Buy

Our legendary ‘Bring and Buy’ Plant Sale returns on Thursday 30th May. Bring your ‘surplus’ plants to the Library between 10am and noon. It's a chance to buy plants, exchange

gardening tips and report back on those plants you bought last year.

Knitting Group

A reminder that The Good Yarn Knitting Group meets every Thursday afternoon (2pm–4pm) in Rhiwbina Library. All knitting and crochet abilities welcome. The group also knits and crochets for charity using donated wool and regularly has a stall in the library.

Their next event will be on Friday 12th April (10am–12 noon).

Don’t forget, all proceeds from FoRL events go towards improving facilities at Rhiwbina Library.

For details of all events, consult the Library notice board or Telephone: 029 2069 3276 Email: friendsofrhiwbinalibrary@ gmail.com Website: friendsofrhiwbinalibrary. weebly.com Follow us on Facebook, Twitter and Instagram too!

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Your letters

letters

WE WANT TO HEAR FROM YOU! We love to hear what you've been up to so send us your letters and photos!

We'll do our best to print them all! editor@livingmags.co.uk

Crematorium expansion

The recent article in Rhiwbina Living concerning the location of the site for the expansion of the crematorium is interesting as it brings to mind past planning proposals for the area, and in particular, the line of the motorway.

In around 1960, the then Department of Transport proposed that the motorway should run south of the crematorium, immediately north of the then Thornhill Housing Estate. It would then run between Llanishen and Lisvane, crossing Station Road and a line just north of the Llanishen Reservoir. The cycleway in Thornhill clearly identifies the start of the proposed line.

The Glamorgan County Council, the highway authority for the area at the time, objected to the line and proposed a route north of the crematorium and Lisvane. Following an enquiry held at the Griffin Inn, the D.O.T. accepted that the motorway be routed along the present alignment with a junction at the A469 at Thornhill. This in turn allowed for the eventual expansion of the crematorium southward adjacent to Heol Lewis. It also led to the development of a number of sites between Llanishen and Lisvane, along with the expansion of Thornhill up to the motorway.

About that time, there were proposals for a new university campus north of the motorway, extending possibly north of Capel Gwilym Rd, with access via the M4 via an M4 Thornhill Interchange. Regarding the proposed motorway junction, I have been led to believe that at the time of the widening of the M4 to dual 3 lane carriageways, there was opposition to the junction because of the extra traffic that it would generate through Caerphilly (at the expense of Rhiwbina). Land is set aside, I believe, for the junction.

It is interesting to contemplate what the development proposal for the east of Lisvane would now be, had the motorway taken the original proposal alignment. One can only presume that they would include extensive development north of the original line at the motorway.

There is also the serious limitation it would have had on the motorway itself. I presume that the widening to dual 3 lane carriageways with hard shoulders would have been limited. The former Glamorgan County Council need to be congratulated.

Brian Rowlands

Spring As brittle frosts And gusty gales of March Parch and scorch October-dropping trees, They squeeze the burning sap towards the sun.

The stabbing hail And icy, glittering rain Stain and grind the winter-blinded ground And sound the blast of spring - now new begun!

The struggling bulbs Will rupture stunted soil, Boil beneath the April-bursting sky And try with blind primeval force to rise.

Whilst high above, The sun's increasing rays Blaze upon the waking fallow-field And yield the spring to shower-shining skies!

GA James Rhiwbina

Dancing My husband and I have been attending the Rhiwbina Rec for many years as members of a social dancing group. We meet every Thursday between 8pm and 10.30pm and enjoy a mixture of sequence, line and some ballroom dancing.

We are all very friendly and enjoy several evenings during the year when we have a buffet or a meal as part of our evenings entertainment. It is all very informal and our talented organist, John plays lovely music.

We are all at a later stage of life but are young at heart and would welcome anybody interested in dancing or learning how to dance.

There is no formal teaching but we are happy to help everyone learn some sequence or line dances. It is a fun way of keeping fit and meeting friends.

Elaine

If you have anything you’d like our readers to know about, drop us a line at editor@livingmags.co.uk or by letter to 222 Pantbach Road, Rhiwbina, Cardiff CF14 6AG. You can also find us on Facebook and Twitter

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Church Services The latest news and events from Beulah URC in Beulah Sundays at 10.30am and an

ecumenical service at 6pm on the first Sunday in the month, taking place in either Bethany Baptist, All Saints Church or Beulah. We have an active Junior Church which meets each Sunday morning Wednesdays at 10.30am, mid-week meeting point in the Whittaker Lounge

Holy Week Sunday 14th April Palm Sunday

10.30am led by the Worship Group

Monday 15th April

7.30pm Reflections for Holy Week

Tuesday 16th April

7.30pm Reflections for Holy Week

Wednesday 17th April

7.30pm Reflections for Holy Week

Thursday 18th April Maundy Thursday

7.30pm Maundy Thursday Communion with Revd. James Hall in Canolfan Upper Room

Friday 19th April Good Friday

Walk of Witness 9.30am at Bethany Baptist Church 10.30am All Saints Church 12pm Beulah URC service presented by children and young people, followed by soup and cheese lunch.

Proceeds to United Mission to Nepal Disability Programme (no booking required)

Sunday 21st April Easter Sunday

8.45am Early worship in the garden, followed by Easter Breakfast.

Proceeds to Space 4U Drop-in for Asylum Seekers and Refugees (booking needed - see Church contact) 10.30am Family Communion Service for Easter Day Sponsored feature

What’s going on in Beulah? Lots and lots!

Beulah aims to be the visible expression of God’s love for all people; we are outward looking, aiming to make church life as varied and rich as possible.

Family friendly, we have members of all ages, as well as active children and young people’s groups. Our belief is also reflected in our worship and the projects that we support.

Our Church, Whittaker Lounge and Canolfan offer facilities for all the community: • The Church is open from 10am - 12.30pm Monday to Saturday for reflection and prayer. We also have a small, beautiful garden, open to all each day, which is an oasis of peace in bustling Rhiwbina.

• The Whittaker Lounge is open Monday to Saturday 10am 12.30pm for light refreshments and unhurried chats. On Mondays and Tuesdays, the lounge is run by Miss Tilley’s Community Cafe.

• The Canolfan is used by a variety of community groups and clubs, offering something for everyone from yoga, adult education classes to dog training.

Regular activities within Beulah: • Eco-Congregation. Caring for the planet is central to our faith, and we were awarded Eco-Congregation status in 2015. We are working currently to reduce plastic use, and to respond to global warming through divestment from fossil fuels.

• Paradise Run - a soup run for people sleeping rough in Cardiff.

A team of over 30 people ensure food and warm drinks are taken out every Tuesday.

• Kindred in Need (Kin) - through fundraising and campaigning, we support charities both in the UK and

abroad. We recently raised money for Christian Aid, Barnardos Cymru, Samaritans and Space4U Drop-in for Asylum Seekers and Refugees.

• Women’s Fellowship - meets in the Whittaker Lounge on Mondays at 2pm for tea, cake and conversation.

• Youth Drop - the Whittaker Lounge is open for young people between the ages of 11-13 to ‘drop in’ on their way home from school, fortnightly in term time.

• Beulah United Football Team play in the Churches League and is always on the lookout for new players. To quote a parent “I am delighted these young men want to play for a church team and feel so welcome amongst us."

• Concerts at the Crossroads lunchtime music recitals in the Church, 1.05pm, last Wednesday of the month featuring up and coming, as well as established musicians.

Contact details Email: secretary@beulahurc.org.uk Website: www.beulahurc.org.uk 1A Beulah Rd, Cardiff CF14 6LT

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Crafty Celts

Rhiwbeina Primary

Year 3 have thoroughly enjoyed learning all about the Crafty Celts as their first topic of 2019. We visited a Celtic roundhouse in St Fagans which inspired us to create our own models at home. We had an exciting theme day where we dressed as Celtic warriors, complete with armour and blue face paint.

We began the day with some outdoor drama activities where we role played hunting and foraging for food, making a fire, cooking and fighting.

Spring Time Superheroes For our first topic of the Spring Term in Reception, we have been learning about ‘Superheroes’. Not just the superheroes we see in comics but real life superheroes that are all around us!

We learnt about the different people in our community and who can help us, the different jobs people have which help others, as well as thinking about how we can help those around us.

We had lots of fun on our topic day where we dressed up as our favourite superheroes and shared our very own vegetable superhero models and cars that we made using Purple Mash.

Plastic Fantastic Our Mini Ambassadors have been working hard to encourage their friends to cut down on their plastic use.

Are you taking part in Fantastic Plastic Free Friday? This is where we try not to use any single use plastics.

Give it a go! A few small changes will make all the difference!

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Farm to Fork

Pudding Lane

Year 1 are feeling very happy and healthy. We have had great fun finding out about how we can keep our bodies fit and strong.

Our skeleton drawings would have made Funnybones jealous and our fruit faces looked good enough to eat. Fantastic fruit kebabs were the dish of the day, with our creative recipes using exotic fruits tasting as good as they looked. We travelled back in time to find out about shopping a long time ago in the olden days. Buying loose tea, broken biscuits and one egg was so different to the online shopping that mummy and daddy do!

We have also taken part in ‘Farm to Fork’ challenges where we have discovered where our food comes from and how it is sourced – so we now know chick peas don’t come from chickens!

Our topic in Year 2 has been about the Great Fire of London. We all became characters who lived in Pudding Lane in 1666. We also became history detectives and found out where our character lived and what job they used to do. We also enjoyed dressing up on our theme day and making bread before escaping from the fire!

We even made replica Tudor houses, compete with thatched roofs and flames!

schools

Llanishen Fach Primary Free-range Fortnight at Llanishen Fach Primary School

Learning experiences and environments can take many forms.

Here at Llanishen Fach, we are only too aware of the benefits that can come from shaking up the ‘norm’ and venturing into uncharted territories. With Donaldson’s review of education in Wales and the resulting changes to the curriculum, we have been encouraged, if encouragement was ever needed, to provide rich contexts that support our pupils to be: ambitious, capable learners who are ready to learn throughout their lives; enterprising, creative contributors who are ready to play a full part in life and work; ethical, informed citizens who are ready to be citizens of Wales and the world; and healthy and confident individuals who are ready to lead fulfilling lives as valued members of society.

At the start of this term, we took two weeks out from our timetabled curriculum to immerse our pupils, from Reception to Year 6, in what we called ‘Free-range Fortnight’.

Taking the ‘United Nations Convention on the Rights of the Child’ (UNCRC) as our focus for the fortnight, our pupils embarked on a journey during which their horizons were widened. They learnt about this legally-binding international agreement setting out the civil, political, economic, social and cultural rights of every child, regardless of their race, religion or abilities.

In selecting the direction and themes for the fortnight, our pupils helped devise a remarkable curriculum, one in which they were able to take the Welsh dimension

and explore cross-curricular elements to their learning and extend their skills and broaden their international perspectives. In reviewing the fortnight, our staff widely reported on the depth and quality of engagement their pupils had experienced and, as importantly, the attainment our pupils achieved in their literacy, numeracy and digital competency skills.

During the course of the two weeks, we saw the expressive arts being used to explore new and challenging areas of experience; with pupils gaining a greater understanding of their own cultural identity and those of other societies as they addressed complex and difficult issues. Opportunities arose to explore the choices we make and how these affect our own and others’ health and wellbeing, as well as the impact we can have on our environments, cultures and communities, including the natural world. In gaining an insight into the ‘Rights of the Child’, our pupils have built upon their existing knowledge and understanding of concepts, such as: historical, geographical, political, economic, religious and societal.

Most notably, through languages, literacy and digital communication, the voices of our pupils were heard loud and clear as they empathised with the children of the world and came to develop their sense of self, and their place and voice in society. In addition, the application of mathematical and numerical skills across the activities and experiences explored provided opportunities to consolidate learning and develop resilience when applying mathematical skills to creative challenges, working individually and in groups. Knowledge of science and technology enabled our pupils to draw on and evaluate evidence to reach conclusions, arguing rationally, morally, consistently and objectively based on their evaluation of evidence.

Article: 31 Every child has the right to relax and play “We are really lucky because we get the chance to relax but some children don’t. They sometimes have to work instead of going to school because they don’t have enough money and aren’t treated well by the people around them.”

Year 3 Article: 31 Every child has the right to relax and play “Some children have to work all day and their hands hurt. We don’t have any fighting but in other countries there are wars and the children leave their family and are sad.” Year 2 Article: 24 Every child has the right to the best possible health “When plastic gets into the environment, it disintegrates into micro plastics that will impact on wildlife and us as it gets into the food chain. People don’t care enough about our environment but the more children learn and change their behaviour, the more likely that things will get better for us and future generations.”

Year 6

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New colourful styles for Spring at

Children’s shoe shop supplying leading brands. Our fitters take time and care to ensure the best fit for your child.

Ogam Igam, 5 Royal Buildings, Penarth CF64 3EB t: 029 20704254 w: www.ogamigam.com

NHS /Private patients welcome Welsh Eye Care Service (WECS) / PEARS accredited Low Vision Service Wales accredited On-site glazing and repairs All types of contact lenses Wide range of excellent value frames from budget to designer brands Sunglasses Friendly husband and wife team Varilux specialist

‘Optician of the Year’ at the 2015 Macular Society’s Annual Awards for Excellence

3a Beulah Road, Rhiwbina,

Cardiff CF14 6LT 029 2061 1283

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BETTER FOR YOUR CHILD BETTER FOR YOU The support and encouragement that you can provide your child through their swimming lesson journey is essential. Sign your child up to our Better Swim School and not only will you save £10 on their memberhsip with code SWIM10, you will also be able to sign yourself up for an annual swim membership for half price.

So join in, have fun and help us to make a difference. Let’s make our future generation the safest in the water yet!

Find out more at better.org.uk/better-for-everyone Terms and conditions apply and can be found at better.org.uk/offerterms. Swim safely rules apply. Better is a registered trademark and trading name of GLL (Greenwich Leisure Limited), a charitable social enterprise and registered society under the Co-operative & Community Benefit & Societies Act 2014 registration no. 27793R. Registered office: Middlegate House, The Royal Arsenal, London, SE18 6SX. Inland Revenue Charity no. XR43398

What makes us happy Evie aged 8 We asked local children what makes them happy

Jenna aged 7 What makes you happy?

Playing in the snow with my family and friends.

How do you make other people happy?

Playing nicely with friends, smiling and being kind to them.

Why is it good to feel happy?

Because it makes you cheerful and smiley.

What is your happiest memory?

At Christmas because I spend time with my family and friends.

Describe the day you would have to make you feel the happiest.

Arts and crafts and playing games with my friends and doing lots of fun activities.

Elsa aged 10 What makes you happy?

My family, my friends and having a birthday party.

How do you make other people happy?

Paying people compliments, by helping others and being kind to them.

Why is it good to feel happy?

If you’re not happy, you’re just sad and your life would be awful. Being happy makes you feel good.

What is your happiest memory?

Going swimming while on holiday at the Celtic Manor with my family.

Describe the day you would have to make you feel the happiest.

I would have lots of money to buy stuff for my friends and I would also buy stuff for homeless people. My friends would come over, we’d play with slime, go swimming and eat McDonald’s.

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What makes you happy?

When I see my family because I love spending time with them, and when I go to places I like with the people in my family I don't spend much time with. Having a sleepover with my uncle because we have lots of fun and play lots of games together.

How do you make other people happy?

When my friends are sad or hurt, I help them and when people want to play with me I let them as it makes them happy.

Why is it good to feel happy?

Because happiness is better than feeling sad or emotional. You only have one life and you need to make it happy instead of being miserable.

What is your happiest memory?

When I went to Lapland with my mum and I loved staying in the igloo and spending time in our hot tub and doing activities in the snow.

Describe the day you would have to make you feel the happiest.

In the morning, I'd have a few minutes before breakfast to play with LOL dolls and then go shopping to Smyth's and buy more LOL dolls. I'd come back and make a video with them and then have a Toby Carvery and watch LOL videos on my iPad and then open some more LOL dolls!

Giacamo aged 6 What makes you happy?

When it's near my birthday.

The sun.

How do you make other people happy?

Give a flower.

Why is it good to feel happy?

I don't know.

What is your happiest memory?

Going to a swimming pool with lots of slides in Italy.

Describe the day you would have to make you feel the happiest.

Going swimming with Dad and my friend Eve.

Sam aged 12 What makes you happy?

Having my friends around me.

How do you make other people happy?

By supporting them and being on their side.

Why is it good to feel happy?

It gives you energy to do the things you enjoy.

What is your happiest memory?

Our villa holiday last year with my family. It was great to spend time with my cousins.

Describe the day you would have to make you feel the happiest.

My happiest day would be going to an animation convention featuring my favourite animators.

Nikil aged 7 What makes you happy?

Playing my guitar makes me feel happy. I like learning new music and I like how it’s challenging to learn the new pieces.

How do you make other people happy?

I make other people happy by telling jokes. I like making jokes up and trying to be funny.

Why is it good to feel happy?

If you’re happy you enjoy your life, even if you have problems. It makes you feel nice when you’re happy.

What is your happiest memory?

My happiest memory is when I won a national competition. I won an iPad and £500 worth of books for my school. I was very surprised when Mrs Harry called me up to the front during the Eisteddfod to present me with my prize.

Describe the day you would have to make you feel the happiest.

It would be on holiday. I’d have chocolate pancakes for breakfast, go swimming all day, eat ice cream and then sit on the balcony of my hotel room eating crisps!

Lily aged 8 What makes you happy?

Being around my family and mainly my parents.

How do you make other people happy?

By helping them and being good.

Also by cuddling them.

Why is it good to feel happy?

So you don’t have a sad life.

What is your happiest memory?

Staying in a holiday house in Tenby with Mummy and Daddy for my birthday when I was younger.

Describe the day you would have to make you feel the happiest.

I’d have pancakes for breakfast, go swimming all day and eat chocolate whenever I want. Or be on holiday with Mummy and Daddy.

kids

Holly aged 11 What makes you happy?

Spending time with my good friends.

How do you make other people happy?

Being nice to people and including them and not leaving them out because of spite.

Why is it good to feel happy?

Because if you're not happy, you end up making yourself upset.

What is your happiest memory?

When I first met my best friend at Nursery and we've been best friends ever since.

Describe the day you would have to make you feel the happiest.

Spending time with my friends and having lots of fun.

Ben aged 7 What makes you happy?

Spending time playing games with my friends and having fun.

How do you make other people happy?

By treating people the way you should treat other people and listening to them.

Why is it good to feel happy?

Because it makes other people happy and then it makes the world a happier place.

What is your happiest memory?

A time at football, where another team asked me to join their team instead because I was playing so well.

Describe the day you would have to make you feel the happiest.

A sunny day, playing football and FIFA 19 with my best friends.

Ariana aged 8 What makes you happy?

Spending time with my family, playing with my friends and walking my puppy, Monty.

How do you make other people happy?

Playing with them, telling them funny things, being kind to them and giving them hugs.

Why is it good to feel happy?

You don’t want to be sad and grumpy all the time as it would be miserable. It would make others around you grumpy too.

What is your happiest memory?

Camping with friends and eating marshmallows around the fire.

Describe the day you would have to make you feel the happiest.

Eating chocolate for every meal of the day! Flying to Australia to cuddle a koala!

13

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r e c n Da e h t in Sky

Dilys Price reveals how a single skydive led to a passion that changed her life and the lives of countless others Dilys Price was 54 when she first leapt out of a moving aeroplane at several thousand feet.

"No one could have been more scared than I was," she says.

"I went up in this aeroplane with this lovely young man. I was scared, very scared – but I trusted him. We were up in this large transport plane and suddenly the back opened and all you could see was this gap of sky and cloud, and a little bit of ground far beneath. And the other sky divers all ran out, about 12 of them.

They were like cattle, boom, boom, boom - and they all disappeared.

"Then there was this silence and it was just me and him. And we

16 16

walked towards this hole. And as I looked, instead of taking a step forward, I leaned back and of course, that made no difference. He just tipped me over and out. And as I went over and fell from the sky, I was so scared. I thought - what a mistake – this is death! And I really meant it!

"But in the next second, I thought – Oh my! I’m flying! I'm flying!"

Dilys Price isn't your average North Cardiff pensioner. She has dedicated her life to the welfare of others and in doing so, she has inspired and influenced countless people. She has been recognised globally for her work.

"When I was younger, I loved dancing. I’d dance at home or on the beach – I loved moving. In my 20s, I was trained by Rudolph Laban, considered as one of the pioneers of modern dance in Europe. He believed in the beauty and integrity of everyone. It was why I chose to work with disabled children later in life. Even people in wheelchairs want to connect and express and be praised for that expression. Everyone has the right to dance."

Dilys's upbringing was to forge her caring side that has brought about so much positive change to the world.

"I was brought up in a Christian commune. My father was a gardener and my mother a cook, and it was a time of great hardship.

There were lots of strikes and it was very difficult to get a job. I had a good education though and we also had a lot of children staying from Nazi Germany who were sent over by their parents. They arrived with beautiful silk clothes in big trunks and I always remember the large labels on the children.

Some of these children never saw their parents again, so from the beginning of my life I respected and cared for others. Our community was diverse and we were all in it together.

"The poet Auden, whose work I love, said that he puts people into two categories – those who worship the ego and those who worship the higher good. I was brought up in a caring society. In our commune, we were all working for the higher good."

Working for the higher good is how

Main image courtesy of WalesAndCo.com/Joann Randles

people Dilys has dedicated her life.

"In the 1970s, we had an informal group called Choice who worked with disabled children in Special Schools. Our aim was to help get them to the special Olympics but they never had any money for travel or outfits.

"I actually started doing the parachute jumps to raise money for the group. We'd done a sponsored run, we'd held a concert and even a car boot sale. So I said that what we needed to do was a sky dive. But if they were going to do it, so was I." But there was another thread to Dilys's skydiving story.

"Being 54 was always going to be a difficult year for me because my beautiful, talented mother had committed suicide at that age."

So aged 54, Dilys made her very first jump. It would change her life for the better. It enabled her to express her love for life and for her first love - dance. Since then, Dilys has gone on to complete more than 1,300 jumps, dancing across the sky on each occasion. At 81, she became the Guinness World Record holder for the world's oldest female skydiver.

"As a former dance teacher, skydiving, being in the air and flying appealed to that side of me. At first, they weren’t sure if I was too old and I was also a woman. Even now, only 17% of skydivers are women.

But I insisted, even though some of them said that I’d kill myself.

But I trained and fell in love with it.

I used to dance in the sky. It was very difficult, it was almost like driving a very fast car – but I did freestyle. I used to go out with a camera man and do pirouettes and back loops, stand ups, headstands, and I actually went to the British Nationals and got a silver medal. By that point, I was 60 years old."

Not all jumps have gone to plan and it was these that helped give Dilys courage to press ahead with her charity work.

"My parachute didn’t open on two occasions. One time, I couldn't release it because it was so twisted and that was scary. It was terrifying but wonderful.

"All parachutists will tell you that they’ve had moments like that.

You have a reserve parachute and you have to make a decision, and make it correctly and that’s a skill of skydiving. But at that moment, I learnt courage, how to make decisions and how to be strong.

"Skydiving has taught me a lot about resilience. It’s taught me about working at something, facing

difficulties, not giving up, having an optimistic view about life and believing that anything is possible.

I see it with families and children who are so courageous. They put up with things and find themselves active in things that we never thought possible."

In 1996, Dilys founded The Touch Trust from her kitchen. It soon grew into a renowned centre for movement education (called 'touch therapy') for people with autism, dementia and profound disabilities.

Using music, colour, scent and touch, they now help more than 1,000 adults and children every week. In 2004, the charity took up a permanent residence at the Wales Millennium Centre.

“When we started out, we wanted a Happiness Centre and we were looking at leaky garages. We had no money at all. We are now in a beautiful suite which is full of colour and fabrics. We have a oneto-one room and a group room with overhead hoists and special beds. Because we are an arts organisation based there, we get people from the Welsh National Opera come in to link with us, which is unbelievable. They often thank us for making them better performers.

"We never turn anyone away never. Our strength is that group of people who are still isolated for some reason, from the rest of society. There is so much happiness there. We’ve seen people who have cerebral palsy, who’ve been unable because of their spasms to use the buttons on their wheelchairs, to being able to use them. The breathing that we teach them helps their spasms and they can gain a lot more control.

"We’ve copyrighted the programme and have trained over 100 people to deliver it. But we need more money to zoom out to the world."

But as in life, the charity is facing a big challenge.

"Sadly, due to the cost of staying at the Wales Millennium Centre, we have been forced to reconsider our location. Presently, the annual cost for Touch Trust to stay here is £62,000. Continually committing such a large amount of our annual funds to rent is prohibitive to our mission. Without financial support to bear some of the burden of the high rental cost or a rent reduction, we will be forced to relocate."

The news will force Dilys to call on the resilience she's built over the years.

"I broke my ankle in three places

on a jump when I was 83 and then had fluid on my lung and had a permanent catheter put in. But it dried up and I recovered.

"I think that being a positive thinker and having a joy in life has made me resilient."

Needless to say, Dilys did jump again - although she hung up her parachute last year at 85.

Her work continues to be recognised both regionally and nationally: "I got an OBE in 2002 which helped me to get the charity into the Wales Millennium Centre. I'm very proud of that. In 2014, I picked up a Lifetime Achievement Award at the National Diversity Awards and the same title at the Wales Care Awards.

"In 2017, I won a Pride of Britain Award. And last year, I made the Top 100 Women in Wales who’d made a difference. I’m so very grateful and very lucky. In my work, I’ve never thought about titles, I’ve just been doing what I can do to help."

Dilys is currently working on a selfhelp book and giving inspirational talks. She also volunteers with the homeless. She still dances.

"I want to keep active. I still dance but not so much. Positive energy will always have a positive result.

Breathe deeply. And like Goethe said: “One ought, every day at least, to hear a little song, read a good poem, see a fine picture, and, if it were possible, to speak a few reasonable words.”

My wonderful father also had a saying and that was: "If you fall off your bike, get back on it and do wheelies. That's what I've done all my life and what I intend to do for the rest of it."

HOW TO DONATE Donate at www.justgiving. com/touchtrust or by post to Fundraising, Touch Trust, Wales Millennium Centre, Cardiff CF10 5AL. Please make cheques payable to Touch Trust Ltd. You can also donate via BACS (Sort Code 20-18-17 Account number 20242993). More information at www.touchtrust.co.uk

17

The Guilty Feminist 15.05.19

Steeleye Span 50th Aniversary Tour 07.04.19

Wallace & Gromit’s Musical Marvels 1.30pm & 6pm 01.06.19

Sing-a-Long-a The Greatest Showman

2pm & 7pm 13.04.19

Jon Ronson Tales from the Last Days of August 16.05.19

Elkie Brooks 05.06.19

Howard Jones & China Crisis 26.05.19

Al Murray Landlord of Hope & Glory 03.06.19

Harry Redknapp 29.05.19

Killer Queen 17.05.19

Only Men Aloud & The Cory BandBrass & Voices at the Movies 25.05.19

Stairway to Heaven Led Zeppelin Masters 03.04.19

Juboraj Hits 30 Rhiwbina's Juboraj restaurant celebrates its 30th Anniversary this year. Owner Ana Miah tells the story of its beginnings to its legendary status in the area

S

ince 1989, the Juboraj restaurant has been the jewel in the village of Rhiwbina, bringing in customers from all over South Wales and beyond. But had it not been for a phone call in the late 1980s, the legend that is the Juboraj may never have happened at all.

Owner Ana Miah is a well-known face in and around Rhiwbina.

His story is one that's rarely told.

Part of Ana’s success has been the Bangladeshi heritage that he brought with him – and that his customers have lapped up.

“My dad came over to the UK in the 1960s and at that time, it was relatively easy for people from the sub-continent to settle and work here. My dad came first and then he decided that he wanted to bring up his family here too which is when the rest of us came over. My parents went back home to Bangladesh once we’d all grown up and that’s where they stayed until they passed away.

“I was actually born in Bangladesh but came over to the UK when I was about 7 or 8 years old. I grew up in Birmingham where I did a normal secondary education. Once I left school, I decided to go into the restaurant business, not out of choice but I was pushed into the deep end and didn’t have a say in the matter. But once I was in, I thought I’d give it the best I could.

“At the start of my career, I was

20

running a small family restaurant in London that a few of my family members used to own. My brotherin-law and business partner was involved in running a restaurant in Llantrisant. The family had a history of working in the restaurant business.

“As we progressed through the 1970s and 80s, more authentic ingredients became available and these were reflected in the menu.

We could use more exotic spices.

Even now, we find that our food is very similar to what we would have in our own homes. A lot of care and attention is put towards each meal.

“So, I had a phone call one day from my brother-in-law and my elder sister, who are from Cardiff. He had a vision of opening a restaurant similar to what we have here in Rhiwbina now but he knew that he couldn’t do it on his own. He was looking for someone with a bit of charisma and youth to do the front of house stuff and I was in my early 20s then.

“I came down from London and looked at the premises in Rhiwbina.

I fell in love with it straight away. Its location in the village and its size were ideal. At that time however, it was difficult for me to make the transition from London to Cardiff because I was planning to settle down. But I said ok, let’s give it a try and the rest is history.”

Getting the restaurant to the point

of opening was no easy feat.

“Once we’d seen the site, there were planning and other issues that we had to overcome. At first, there were some objections from the local residents. Eventually people wanted something here as the property had been empty for several years."

The Juboraj opened its doors for the first time on 8th February 1989.

“I remember the day very vividly,” recalls Ana. “It was a full house and you could say that I was very enthusiastic. I was carrying a tray full of drinks to a table and in my haste, I lost a pint and it tipped over one of my customers! But they were so nice and so good, and took it so well - but I was mortified! I’m able to laugh about it now.”

“We opened and actually put Rhiwbina on the map because we had people travelling from all over, not just Cardiff but the whole of South Wales.

Integrating into the community when we first opened was crucial.

We’d faced restrictions on our trading hours and everyone was keeping an eye on us because they thought that there’d be late night commotions and that people would be coming here and degrading the village. That’s the notion that most people had, but people soon realised that this wasn’t the case.

"Even from the offset, our opening hours were a lot shorter than your

normal late night curry houses.

People quickly realised that we needed to be supported and not objected to.”

Bringing new ideas to the menu has been vital to the development of the business over the 30 years.

"Such is the competition that you have to try and be better than everyone else. More and more chefs are experimenting with new and exotic ingredients and coming up with innovative ways of presenting their dishes. We are so blessed with so many cuisines here in the UK that we sometimes look at something and think ‘that’s a good idea. Maybe we can add an Indian twist to it.'”

The name Juboraj has taken on a meaning all of its own, especially in Rhiwbina where the name is synonymous with good food with friends.

“The name Juboraj is actually an old Mogul term,” says Ana. “The correct pronunciation of it is ‘Yuboraj’ with a silent ‘J’ and it means heir to the throne. In the old Mogul dynasties, you’d have Juboraj and then a name and they’d be the next person to the throne. It’s a name that I came across before we opened. It stuck with me and I thought that it would be a really good name for a quality restaurant.”

Becoming part of the community has become integral to Ana's thinking. He has achieved this by embracing local events and groups.

"After we opened, I got to know local residents and once people got to know me, they had confidence in approaching me. The first major sponsorship I did was for Rhiwbeina Primary. One of the PTA members was eating in the restaurant and asked me if I’d like to be involved in helping their PE Department which was somewhat short of proper football kits.

"So I went to find out how much it cost as I had a friend who owned a sports shop on Whitchurch Road. I eventually gave them the whole set and they were over the moon. I still have the photograph of them."

Ana's generosity also paid dividends elsewhere.

"As businessman, I was also interested in keeping the parents happy through the school sponsorship. I’ve lost count of how many I’ve now sponsored. Giving to the community is the way that I’ve always been. That value has always been with me – going the extra mile to help others. It was something that was instilled in me by my parents. It’s the upbringing that I Sponsored feature

had and I’ve always been taught that more people are less fortunate than you are. It’s also a great way for any business to engage with the community and a way of enhancing their achievements in business. We can spend thousands on marketing and promotions but the local community’s word of mouth is far greater in value than any sort of marketing."

Juboraj has supported local and international charities and organisations over the years and continues to do so now.

Today, Ana has five restaurants under the Juboraj banner. The Rhiwbina venue is the original and the flagship from where it all started, and is still the main hub. Over the last 30 years, the restaurant has fed tens of thousands of people, and has been frequented by many well-known names.

"I remember one busy Saturday night, we were chock-a-block when I had this phone call from a man who said he’d like to book a table for ten people at 9pm. I told him that there was no way that we could do anything and then he told me that it was for Tom Jones. But I said that even if the Queen wanted to book, I’d have to turn her down because I was so busy looking after my other customers. A couple of weekends later, they did come back but booked way in advance to make sure that they got a table!

"Tom came and many times after that. He was living in the US then and whenever he came back to Pontypridd, he’d make sure that he came to the Juboraj. He was such a quiet individual whenever he came.

We never had camera phones back then so someone would have to run off

and find a camera!"

Politicians, musicians and sports stars have also settled down for a Juboraj over the years. In 1997, the then Prime Minister John Major came to the Juboraj for a meal.

"I’m 55 and wanting to wind down a bit now," laughs Ana. "I still enjoy it but I’m more involved in community projects these days. The younger members of the family are starting to get more involved with the business, perhaps getting ready to take over the reins."

A proud Rhiwbinan, Ana has the village running through his veins.

"I am a Rhiwbina resident. The business has been here for 30 years but I’ve also lived in the village for well over 20 years. It’s a great place to live. I admire the Village Events for creating and sustaining the village atmosphere throughout the year. I help them with their fundraising and they use the restaurant for their meetings."

Juboraj has gained a reputation for being a quality establishment and synonymous with not just Asian restaurants, but the restaurant sector as a whole.

"That’s been a great achievement," says Ana. "And on a personal note, because of the Juboraj, I’ve become quite well-known, not just in South Wales but across the UK. The success of the business has given me a platform to be a part of so many initiatives and ways of improving and enhancing the industry."

Celebrating 30 years in the village, the Juboraj continues to consolidate its place within Rhiwbina's community with every meal that's served.

21

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Lasting Powers of Attorney

by Emyr Pierce Many of us have unfortunately experienced the effect which becoming either physically, or mentally incapable of managing their own affairs may have on the lives of loved ones.

It is increasingly important for all of us to consider who we would wish to manage our affairs should we become physically or mentally incapable to do so for ourselves as a result of illness, old age, or injury.

The creation of Lasting Powers of Attorney would enable you in such circumstances to appoint reliable and trustworthy individuals of your choice to manage your Property and Financial affairs, and also make decisions regarding your Health and Welfare.

The Health and Welfare LPA authorises the Attorney to deal with all matters involving the medical and welfare issues of the Donor, also granting the Donor the opportunity to authorise (or not as the case may be) the Attorney to give a direction on behalf of the Donor for the “ceasing of life sustaining treatment”.

It also deals with arrangements made for the Donor’s Care, and covers such matters as Nursing Home Care, packages for Care in the Home, and dealing with Social Services generally at a time when a lack of funding can cause disputes between the Authorities and relatives regarding the level of Care for a loved one.

When deciding on whom to appoint as your Attorneys, the obvious candidates pick themselves, as they are often those children or relatives who have already been caring for, or managing, the day to day needs of the Donor.

Executing an LPA will give those individuals the critical

legal right to act on the Donor’s behalf.

Great care and consideration should be given to those less obvious candidates as the power given by these documents is substantial, and potentially dangerous in the wrong hands.

You are advised to consider appointing more than one Attorney to ensure that, if your Attorney pre-deceases you, or loses capacity, then there would be no need to go through the whole process all over again. You are able to nominate, ‘Replacement Attorneys’ in the event that your Attorney, or Attorneys, may have either pre-deceased you, or are not able to carry out their duties as your Attorney, for whatever reason.

A critical change introduced by the LPA process is the compulsory requirement to register the LPA first and before it is valid, and capable of being used. This registration process involves a fee, currently £82 for each LPA. Together with a further requirement to notify at least one person of your intention to execute an LPA, and who has a statutory period in which to object if the Donor is deemed to have been unduly influenced, this results in the registration process taking, on average, up to 3 months from the date of their execution before they can be validly used by the Attorney.

Accordingly, it is very important to decide early should you wish to execute these documents in order to avoid either untimely delays in the future, or the absence of this legal authorisation should an Attorney need to act quickly.

At Emyr Pierce Solicitors, we recognise the importance of these documents and their potential cost to the Donor, and that these costs may prove to be a deterrent.

We have therefore introduced fixed price packages for individuals and married couples with an emphasis on the need to process applications as cost-effectively and as quickly as possible.

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Power of

Positive Up to 1 in 4 people will be affected by mental health problems at some point in their life. Here are a few ways to help boost your mental health in a positive and uplifting way Keep active

Your mental wellbeing

Your mental wellbeing describes how you are feeling and how you are coping on a day-to-day basis.

Having good wellbeing allows you to feel confident about yourself and your self-esteem.

It will also enable you to feel engaged with the world around you and to cope more effectively with the stresses of everyday life.

The benefits of this mindset will encourage you to have a more productive and rewarding life, even with unexpected changes and times of potential worry. This can all be backed up with positive relationships and friendships.

It’s important to remember that your mental wellbeing isn’t a permanent feature. It can change from year to year, month to month, day to day - even moment to moment. However, if you experience low mental wellbeing over a prolonged period of time, you are more likely to develop a mental health problem. That's why looking after yourself is so important.

24

Connections

Scientific evidence highlights the importance of good and positive connections. These can be forged through family, friends and our wider communities.

Good connections help us feel more stable and secure, and can also lead to a greater sense of purpose in life. They can help us feel good about ourselves, allowing us to function better.

They do this by building our self-worth and our sense of belonging. We can also benefit from making others feel better about themselves in their times of need - which will make us feel better about ourselves.

Good connections allow us to share positive experiences.

Call on family and friends and reconnect if necessary.

There is strong evidence to show that keeping active is good for your wellbeing. And the good news is that you don’t have to spend hours at the gym to do this.

Physical activity alters the chemical make up in the brain, which can led to better moods.

Exercise releases endorphins, the body’s feel-good hormones.

Adults aged 19 and over should aim to do at least 150 minutes of moderate-intensity aerobic activity, such as fast walking or cycling, a week.

A great way to increase your activity is to find something that you enjoy doing so that it doesn’t feel like a chore. Make it a part of your life.

wellbeing Take time for yourself

Challenge yourself

It can be hard motivating yourself to set goals in your life, so one of the key ways to beat this is to find something that you love doing and do more of it. If you have a hobby that you enjoy, make time for it.

Then set yourself small goals and aim to meet them. Even reaching small goals will help boost your confidence and the way that you view yourself. It could be something as simple as trying out a new recipe a week, or learning a few words in a foreign language. Focus on the small win, not big achievements.

If you struggle with thinking up goals, join a class or become a volunteer. You'll get to meet new people, make new friends and also be provided with small tasks to challenge yourself. And you can share those little wins!

Asking for help

There is no shame in asking for help and there are plenty of people who are willing to listen.

If you don't feel comfortable talking to friends or family, you can always speak to your GP or pick up the phone and speak to the Samaritans. Even the act of getting things off your chest will help you feel better.

Try not to pressurise yourself to carry on as normal if you are struggling. Many people need help and support carrying out basic day-to-day tasks - cleaning, childcare and shopping.

If you are finding things especially difficult, remember that there are trained professionals who are ready to listen and help.

You can seek out counsellors who will help you through your struggle, offering reflection, support and a range of possible treatments or solutions.

Professionals can also help you formulate a crisis plan - the aim of which is to help you think about the things you might need during a crisis. This will help you feel more in control of your life.

Diet

Because your physical wellbeing is so closely linked to your mental wellbeing, taking care of yourself physically can make you feel a whole lot better. And it's not just exercise that helps - you may want to explore how your diet affects you. Improving your diet can give you more energy, lift your mood and help you think more clearly.

Keep hydrated by drinking plenty of water and keeping caffeine and alcohol to a minimum. Your gut is intrinsically linked to your moods.

Stress and anxiety can affect its performance. Nourish your body with the vitamins and minerals it needs and it will reward you with better moods.

Sleep

Good sleep is vital to both physical and mental health. Lack of sleep can occur due to external factors like noisy neighbours or young children but in many cases, it comes down to anxiety and worry.

Establishing a routine can help for some, while taking a break from laptops and phones works better for others. Go to bed when you feel tired enough and try to do something relaxing beforehand.

Your brain will be better prepared for sleep that way.

Taking time for yourself is an essential part of maintaining your wellbeing.

Far too often, we spend our time running around for others, often with disregard for our own needs.

Dedicating time to meditate, even if it's 10 or 15 minutes a day, will give you that little 'sanctuary' that you know you can look forward to every day. Take the time to listen to some music, colour in a colouring book or do something as simple as taking a bath.

There's also no need to feel guilty about taking time for yourself.

Get to know yourself

'To know thyself is the beginning of wisdom.' This famous quote is often attributed to Socrates but what exactly do you know when you 'know yourself?'

When you know yourself, you understand what motivates you to resist bad habits and develop good ones. You'll have the insight to know which values and goals activate your willpower.

When you evaluate yourself, pay attention to the things that make you feel uncomfortable. These emotional signals can tell you if you are trying to avoid a subject. Are you insecure about that characteristic? If so, what can you do to overcome it?

We tend to underestimate the importance of knowing ourselves.

Many of us go through each day reacting to events and just getting by rather than making conscious choices based on who we are and what we want.

25

Constituency News with Julie Morgan AM

A lot has changed since my last column and I am now Deputy Minister for Health and Social Services in the Welsh Government, as well as continuing to act on behalf of all my constituents in Cardiff North.

In March, I attended an event to mark International Women's Day and the unveiling of Wales' second ever Purple Plaque to honour remarkable Welsh women. It was great to hear about the achievements of Ursula Masson, from Merthyr Tydfil, who was a historian, feminist and founder of the Women's Archive Wales. The Purple Plaques scheme is administered

by Chwarae Teg and you can propose a plaque via its website at www.chwaraeteg.com.

I've hosted several events in the Senedd, including a moving Holocaust Memorial Day event where we remembered all the victims of the Holocaust. We heard from a Holocaust survivor who was a toddler in the Nazi-occupied Netherlands during the war.

There was also a launch event for the Rhodri Morgan Statue Fund which I sponsored. The group is hoping to crowdfund enough to put a statue of the former First Minister of Wales outside the Pierhead building in Cardiff Bay. Further information: rhodrimorganstatuefund@gmail.com.

I attended an event where the candidates for this year's St David's Day Awards were announced. I was very pleased to meet the founder of Bobath, Glenys Evans (pictured), who has been shortlisted for an award in the citizenship category. This is a welldeserved honour and I wish her luck at the final ceremony when the First Minister will present the awards.

On World Cancer Day, on February 8th, I visited the new Maggie's centre in Whitchurch. The building, which will offer free drop-in support to cancer patients and their families, is almost ready to be opened and the painters were putting the final touches to the ceilings.

Working parents are being encouraged to apply for the Welsh Government's new offer of 30 hours a week of free childcare for 3 and 4-year-olds. This includes the 10 hours of nursery education already on offer. This is available for 48 weeks of the year so I hope it will be a real help to working parents. Parents in Cardiff North are already applying. To check eligibility and apply online visit the Cardiff Council website.

If you have any concerns or issues please contact my office on 0300 200 6241 or via my website at www. juliemorgan.org. uk. Email me at julie.morgan@assembly. wales or Twitter at @JulieMorganLAB. Surgeries times: Mondays 10-11am, Llangranog Road, Llanishen; Fridays 17 Plasnewydd, Whitchurch 12:30-1:30pm Sponsored feature

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A special education Just off Rhiwbina Hill sits a school that welcomes children with behavioural difficulties. Despite its challenges, the school consistently delivers positivity and hope. This is Greenhill Special School.

It's a wet and windy day in Rhiwbina.

Storm Gareth is doing his worst to dampen the spirit. But hidden away at the top of the village, the atmosphere at Greenhill School is most definitely bright and cheerful.

Headteacher Mrs Counsell is wearing a colourful T-shirt underneath her smart jacket.

"Please don't judge me! I don't normally wear this kind of thing," she says.

It's Red Nose Day and the staff and pupils are taking time out to have a bit of fun. Making education enjoyable is one thing that Greenhill School does so well.

The school caters for just under 60 boys aged 11-16. It's specifically designed for pupils who have

social, emotional and behavioural difficulties and as such, struggle in mainstream schooling.

Pupils at Greenhill find it difficult to concentrate for long periods of time so they don't spend all day in a traditional classroom environment.

Set classes take place in the mornings and more practical, physical and outdoor lessons take place in the afternoons.

"I believe that Greenhill is a very special school and a great place to learn," says Mrs Counsell. "Pupils come to us from schools all over Cardiff. We believe that Greenhill Special School is a new start for anyone joining us. We pride ourselves on being able to provide a personalised and specialist approach to help our pupils overcome the numerous challenges they face.

"Our curriculum is really practical and we do some great things in classrooms and outdoors. Best of all, our pupils get qualifications in all of these things."

The work that Learning life skills goes on in

28

the Rhiwbina school often goes unnoticed by the larger public. But for those in the know, Greenhill provides more than just a basic education.

Over time, and with the support of staff, pupils gain in confidence and take pride in their work and achievements. Support staff also provide pupils with high quality guidance, inside and outside the classroom.

"Our members of staff are what make this school work so effectively," says Mrs Counsell.

"Every one of them works so hard to make a difference to the young people."

Mrs Counsell opens a door to one of the classrooms. Inside is a group of boys watching a nature documentary that's being projected onto the wall. In the corner of the room is what looks like a cave. Inside, lying on a mound of cushions, is one pupil, headphones on, playing a video game.

"Richie built this," beams Mrs Counsell. "It's our Reading Cave. On Mondays to Thursdays, our pupils can take themselves away to read in privacy. On Fridays, like today, it becomes a gaming room."

The school has been effective in making the most of its resources to provide a rich learning environment.

Previously unused rooms have been converted into a library and

feature another into a therapy room.

"This one here is the cookery room," says Mrs Counsell, opening a door into another classroom. "We like to teach our boys life skills that they can take into the real world. We take them out and show them things like how to catch a bus or how to change a plug. This has a positive effect on the boys' wellbeing and their esteem.

"As well as the traditional curriculum, our strength lies in the fact that we can offer an alternative education programme to meet our pupils’ individual needs."

At Key Stage 3 (aged 11-14 years) and Key Stage 4 (aged 14-16), pupils have access to a range of options that lead to qualifications. All pupils at Key Stage 4 have opportunities to take on work experience and there is also an effective alternative curriculum programme for pupils who have a history of non-attendance, exclusion, lack of motivation or challenging behaviours. The programme helps these pupils to engage and develop pride in their learning.

"Our curriculum is enhanced and enriched through partnerships with others," says Mrs Counsell. "We are very grateful for the support given to us by businesses and the local community, all of whom help us to provide our young people with the skills and experiences they need in preparation for adult life.

"We have an amazing team of qualified teachers and teaching assistants that plan and deliver the curriculum in a practical and engaging way that promotes participation. They help develop a sense of responsibility within the pupil and this enables them to become confident and capable individuals.

"We also recognise that all of our pupils have individual talents and interests. We therefore provide

a broad range of educational experiences both on and off the school site.

These learning experiences help our pupils develop a real interest in the world around them and ultimately lead to each and every one of our pupils achieving externally recognised qualifications."

The off-school activities are ones that the boys really enjoy. Motocross (a form of off-road motorcycle racing held on enclosed off-road circuits) is one activity where pupils are able to learn while enjoying themselves.

"We see them learning about mechanics and engineering when they're dealing with their motorbikes.

"Basketball is a big thing here too – we have hoops both in the hall and outside. Nic, one of our teachers, is a big fan and an inspiration. Nic plays basketball with the pupils many lunchtimes and he runs a Basketball Club after school on a Wednesday. Last Saturday he, and another staff member, took a group of boys to watch a basketball match at the SGS Wise Arena in Bristol."

In 2017, the school was awarded a prestigious National Association of Advisors for Computers in Education’s ICT mark for its innovative use of technology.

The NAACE ICT mark is an award for schools with good use of technology to support teaching, learning and school administration.

Pupils and staff were interviewed to demonstrate why their school deserved the award.

And last year, it was announced that Greenhill was able to open a

Pupils get to experience activities away from a classroom environment

A fishing trip small Sixth Form for up to 8 pupils.

"This has been great news because we were finding that our boys just weren't quite ready for the real world at the age of 16. Having a Sixth Form will allow them to have a bit more time with us to help them prepare for adult life."

Estyn deemed Greenhill School as 'Good' in its last report in 2013.

They said that pupils at both key stages 'achieved good standards in relation to their individual learning needs and abilities'. They also noted that 'most pupils have a positive attitude to learning and engage well in lessons'. Their report also highlighted other areas that impressed, including the fact that the rate of fixed term exclusion had fallen by 43% over the previous three years and that there had been no permanent exclusions for the past five years.

"Our staff deal with the challenges we face very well," says Mrs Counsell. "Our pupils are very wary when they first come here and it takes time for us to build that trust that allows us to forge good relationships - and that's when the magic happens."

The photographs and subject displays that line the school's corridors are testament to the transformative work that goes on within its walls. Greenhill School continues to make a positive difference, both to its pupils and their families.

"We are like one big family up here at Greenhill and many pupils talk fondly about the school after they've left," says Mrs Counsell.

Perhaps the impact of Greenhill School can be summed up in words included in the last Estyn report: "Overall, pupils make good progress in relation to their individual learning needs and abilities. For many, considering their low starting point, this is significant."

29

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SORT YOUR GARDEN A spot of gardening not only gives you a good physical workout but reduces pain and anxiety.

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The There are over 2,500 geocaches around Cardiff.

Get your walking boots on, fill up your flask and go find them

Join the world's biggest treasure hunt What is Geocaching?

Geocaching is an adventure that you can take any time of the day, any day of the week.

It can take you to places you've never heard of or even places in your own village that you never knew about.

Essentially, it's an outdoor recreational activity that sets you on a treasure hunt using your phone's GPS system. The idea is to seek out containers (or caches as they're known).

A typical cache is a small waterproof container containing a logbook, a pen or a pencil and sometimes toys or trading items. The geocacher signs the log with their established code name and dates it, in order to prove that they found the cache.

After signing the log, the cache must be placed back exactly where it was found.

36

What will I need?

The essential item you'll need is a GPS (Global Positioning System) device, or a mobile phone with GPS enabled on it. Most phones have GPS built in these days so it's a simple case of turning it on.

You'll need to download the free Geocaching app onto your phone and create an account.

As you'll be outdoors, it's also worth taking essentials with you.

As well as food and water, you may want to take a torch, waterproofs and spare batteries.

Most phones also have cameras on them but if yours doesn't, pack one as you may want to record your findings to post to social media.

If you're looking for a cache to swap items, remember to bring a swag bag, into which you can put your collectables.

Where will I find the caches?

Your phone or GPS will guide you to the cache but once you've found the location, it's then a case of looking for the cache.

Some caches will have been very well hidden and it's down to you to find them. Remember not to go poking your arms or hands into places that could be dangerous.

Caches can be hidden in things, under things or even hanging from things. If you're short, take along a grabber.

outdoors

6

Explore the real world

While kids spend hours and hours in imaginary worlds on video games, it's easy to forget that a real and vibrant world exists outside the four walls of their bedroom.

Exploring the real world in real time through geocaching will help differentiate between real and imaginary - and in many cases, reality can be more awesome than fiction.

reasons to geocacheÂŽ It gets you outside

Geocaching is a great reason to get out of the house and enjoy the great outdoors. It can take you to some beautiful places and there are no limits to where you might go. As well as benefiting physically from the fresh air and exercise, geocaching can help improve your mental health.

Fun for the whole family

Healthy family relationships result in happy and secure children and give parents the ultimate reward of being important in the life of a child.

Geocaching is the perfect way for the entire family to get out of the house and do something together. Studies have shown that families that engage in exercise together will ultimately become a healthier and stronger family unit. Geocaching allows family members to encourage each other to become independent and self-sufficient. Acting as a team will help forge stronger bonds and a sense of achievement.

There’s an old saying that goes: families that play together, stay together. Studies show that when families spend quality time together, the chance of children getting involved in dangerous activities outside the family drop dramatically. Kids who also play with their families usually get better grades in education.

Find moments of excitement and quiet

The outdoors allows us to experience the world in new ways and see it from a different perspective. Any outdoor adventure will bring with it a sense of thrill, and finding new and exciting places is good for the soul.

Whether it's silently looking out for miles around at the top of a hill or standing underneath a roaring waterfall, experiencing the excitement of the natural world sharpens the mind and gives you a new outlook on the world.

You'll also come home feeling renewed. Making the effort to get out and find those moments of excitement and quiet will be worth it.

Discover new places - even in your own neighbourhood

One of the great things about geocaching is that you can learn new things about places that you're already familiar with. In exploring places close to home, you can find out about their history and background.

Further afield, geocaching can take you to places you've never been to before. Things can become a real adventure, something that children love. It will also help create happy childhood memories and creates a sense of bonding.

Please take care when our and about. Living Magazines Ltd takes no responsibility for the safety of geocachers

Make new friends

Friendship is an essential part of life and geocaching is a great place to meet new friends.

It can help develop children's social skills, especially at geocaching events where there are other geocachers. Children can learn how to strike up conversations with strangers, socialise in groups and go on to evolve their own social groups.

There's a good chance that they will find others with things in common where friendships can flourish too. This will increase their sense of belonging and purpose, as well as boosting happiness and reducing stress.

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Win TICKETS TO THE RHS FLOWER SHOW The RHS Flower Show Cardiff, supported by wealth manager Brewin Dolphin will return to the Welsh capital with a celebration of Spring from 12th–14th April in Bute Park.

The show will champion health and wellbeing and celebrate Visit Wales’ Year of Discovery theme for 2019 as it explores some of the finest in Welsh horticulture.

As a key show theme, features will highlight the benefits of gardening and outdoor spaces. The National Botanic Garden Wales’ Gardd Lles, meaning ‘Wellbeing Garden’ in Welsh, provides secluded seating areas for contemplation and mindfulness. Meanwhile, Grow Cardiff will also promote the benefits of community gardening with a vibrant display created by

patients from the Grow Well project and local gardening group Billy’s Green Fingers.

Continuing the theme of community, a brand new Blossoming Beds Competition will offer community groups the chance to go head-to-head in creating colourful pockets of spring colour to inspire visitors. The ever-popular Wheelbarrow Competition also returns, inviting local schools to transform them into adventurous creations using the Discovery theme as inspiration.

British wildlife is also embraced with Into the Nest by The Wildlife Trust of South and West Wales, which features a design from a bird’s perspective as it explores a variety of games to help visitors identify some of Wales’ iconic bird

competitions

species. RSPB Cymru will be back with snail-friendly Maenor Malwen, made up of shell-like curves and circles as families can discover UK land and hidden water snail species.

You can win a pair of tickets to this year's flower show by answering this very simple question: Where will this year's RHS Flower Show be taking place?

Email the correct answer, along with your name, address and telephone number to competitions@livingmags.co.uk or post your entries to our address on the inside front cover of this magazine. Closing date is Monday 8th April. For more information or to buy advance tickets, visit www.rhs.org.uk/cardiff.

Win A PAMPER DAY FOR TWO AT THE VILLAGE HOTEL spa Spring is finally here and what better way of blowing away those winter cobwebs than with a spa day with a friend or family member?

The Village Hotel Cardiff has recently undergone a refurbishment with the addition of a couple's treatment room, a new relaxation area and two new manicure stations. The spa’s seven treatment rooms are open to both guests and to those just visiting the hotel for the day.

They offer a tempting menu of great-value treatments as well as spa packages which include two treatments, full access to the gym, pool, steam room and sauna. All the therapists at the Cardiff spa are highly qualified, and use a range of products from some of the biggest and most renowned brands in the beauty industry including ESPA, Jessica

and St Tropez.

And this is your chance to win a Spa Day for two, courtesy of Rhiwbina Living. Grab your bestie, your partner or treat your Mum, with a spa day for two worth £99. Enjoy complimentary robes, towels, a light lunch in the Village Pub, plus a 25 minute LOVE ESPA Facial and Muscle Melt Massage each.

For your chance to win, email your name, address and telephone number to competitions@livingmags.co.uk, telling us why you think you deserve to win (or by post to our address on the inside cover).

Competition closes 30th April 2019.

rachel Rachel Day died of a condition that has been called 'the deadliest killer you've never heard of'. Since then, her close-knit family have been on a mission to raise awareness in her memory

R

achel Day was just 29 when she died.

"We were totally blessed to have Rachel for those 29 years," says Bernie, Rachel's mum. It was Bernie who first found Rachel gravely ill at her flat in Whitchurch.

The family are reflecting on Rachel's life, and as it's a Friday night, her best friend Louise has joined Rachel's parents Bernie and Steve at their home in Lisvane which they moved to from Rhiwbina when Rachel was 12. Louise and Rachel always popped in on a Friday and so Louise has continued this tradition.

"It all happened so quickly," Bernie says. "Rachel had recently gone through a bad patch in her life, having split up from her boyfriend of 7 years. She'd had her heart broken but had picked herself up.

She moved in with her flatmate and had blossomed into a real woman."

Having worked as a lifeguard and swimming instructor at Llanishen Leisure Centre for 11 years, Rachel was looking for new ways to develop professionally.

"Rachel had created a business plan because she wanted to set up a dog crèche. They’d reduced her hours at the Leisure Centre and she Rachel and Louise

40

had started working for Catherine of Friends For Pets Cardiff as a dog walker. People loved her and she had more work than she could manage. She really was on a new career path."

But Rachel would never see her dreams come true. On a late May Bank Holiday weekend in 2017, the family's world was turned upside down.

"The last week of her life was incredible," says Louise. "It was almost as if she knew something was going to happen. She wanted to spend as much time as possible with her family and friends."

"This particular week," says Bernie, "there was something about her that we all noticed. She was positively glowing and beautiful.

Towards the end of the week, she took me out on a boat ride and we had an ice cream together. She then went to Ogmore and watched the sunset. We all went out on the Saturday night and we had such a great night."

Yet within 24 hours, Rachel would be in Accident and Emergency and telling the triage nurse that she felt like she was dying.

"She had spent the Sunday relaxing on her balcony in the sun with Louise. Her flatmate Sohaila came home from work around tea time. Rachel eventually went to bed about 10pm, starting to feel unwell.

"The following day, the weather was awful and I texted her to see if she wanted some lunch but she never responded. I texted again and still didn’t get a reply. Steve and I went for a coffee in Whitchurch and I was feeling uneasy so I thought that I’d ring her. That’s the bit that I'll never forget."

Nothing could have prepared Bernie for the response she got when Rachel did finally pick up the telephone.

"She was screaming down the phone ‘Mum! Mum! I’m in dreadful pain!'" Steve and I left the coffee shop straight away and I kept Rachel on speaker phone. Her flat wasn’t too far away and the door was open so we went upstairs. She was in such pain and her legs had started to swell and were mottled.

Her face was all blue and she could hardly breathe. It was the screams I’ll never forget."

What Bernie didn't know was that Rachel had been to A&E overnight after urging Sohalia to take her and had been told that there was a five and a half hour wait. Eventually, she'd been advised by triage to go home, get some rest and take some paracetamol - which is what she did.

"I called for an ambulance, something Rachel couldn't do because of her condition. The only reason she could answer her phone when I rang was because she didn’t have a touch screen phone and was able to click the answer button instead of swiping. She couldn’t move because of the septic shock.

The lactic acid level in her body was eight times as much as it should have been."

Rachel finally arrived back at the hospital where staff quickly realised that it was sepsis. She was in so much pain and suffering that she was told that she'd have to be put into a coma.

While staff set up the equipment needed, Rachel spoke to her family for the last time. She asked her Mum if she was going to die.

people "None of us knew what was going to happen but now that we finally had a diagnosis, we thought that the staff would be able to treat it.

We reassured Rachel. We told her how much we loved her and that we’d be there for her when she woke up. Those were the last words we shared.

"Rachel was put straight into a coma but a consultant came along and she was crying. She told us that Rachel had sepsis and that it was attacking her vital organs. She told us that the next 24 hours would be critical but to call the family to the hospital in case she didn’t last the night."

None of the family had heard of sepsis before.

"Her face was going blue and you could see the sepsis ravaging her body, even at that point. Her nose was going black, her body was becoming hard and mottled. Her arms and legs were freezing cold."

Rachel survived the first night but doctors warned that it didn't mean she'd pull through.

"We had ups and downs for six days. Rachel had to have brain scans as blood was building up on her brain and they weren’t sure whether it had been damaged. We were told that she could lose her personality. After those six days, they wanted to bring her slightly out of sedation to see where they were at. We were told she could hear us and were able to spend some precious time with her that I'll never forget."

Doctors told Rachel to communicate through blinking one for yes, two for no.

"I asked her if she wanted me to sing to her," says Bernie, "but Rachel blinked twice. We were thrilled because it showed that she still had her sense of humour.

"Steve went into the ward and the nurse said 'Your Dad is here. Can you open your eyes?' She managed to just about part her eyelids but you could see how hard it was for Rachel, just 24 hours before she became unwell

her to do it."

Within an hour or so, she was placed back into a coma, and that was the last interaction the family had with Rachel.

"On the 8th day, we were down in the canteen and we had a phone call saying that they wanted to speak to us urgently. The vascular surgeon said that he wanted to make a couple of incisions to release some pressure. Blood clots had formed and needed to be released," continues Steve.

"They did that and found that the tissue in her legs and right arm was dead and would have to be amputated to save her life. We felt like we'd been asked to make a decision and decided to give her a chance. She’d still have a left arm to operate a wheelchair and feed herself, brush her hair, we thought."

Rachel was taken down to surgery the next day.

"The surgeon came out and wanted to speak with us again," says Bernie. "He came in, matter of fact, and said that he'd taken one leg above the knee, another below the knee and both arms. We were in complete shock. We were also told that due to the nature of the surgery, they'd have to do skin grafts which would take years to complete. They also said that they would have to remove her nose."

Bernie felt like the family were being asked to decide if Rachel would live. It was too much.

"I went into the chapel and there was an open window. I was shaking violently and walked right up to the window and thought about jumping. But then I felt someone put a blanket around me and hold me as I was gently moved away from the window. It was the hospital chaplain."

The family were then told that there was nothing more that they could do for Rachel.

"They put her in a special room. We had music and candles. When they finally turned the machine off, it was just a matter of minutes before she passed away, which showed how bad she really was.

"We realised then what sepsis was.

We’d never heard of it before and when we looked at the stats, we could see that it was a bigger killer than bowel, prostate and breast cancer combined. For the sake of a simple screening or blood test, Rachel could still be here today. You lose 7-8% chance of having your life saved every hour."

Raising awareness of the condition has been an overriding priority for

the family since Rachel's passing in June 2017. In order to raise money to increase awareness, the family has staged two dog walks and family fun days, Christmas and Summer Balls, a football tournament and have also entered the last two 10k Invncbls and Cardiff Half Marathons.

They have also been instrumental in funding and implementing a Sepsis Pathway for anyone arriving at Accident and Emergency in UHW showing signs of infection.

"If anyone is showing any of the red flag symptoms, it triggers the Sepsis Six Care Bundle. We want awareness posters displayed as Lift Wraps in UHW and we are looking to increase awareness nationally via the Welsh Government.

"She’d be so proud and in awe of the strength to be able to achieve so much in so little time. Some mornings, it is just so hard to even get out of bed, but Rachel’s legacy of love has given us a purpose. It’s our mission now to raise awareness so that other people don’t need to go through what we’ve been through. I know she is guiding us and directing what we need to do," says Bernie proudly.

Rachel's Day takes place on Saturday 18th May 2019

What is sepsis?

Sepsis is triggered by infections, but is a problem with the immune system going into overdrive.

It starts with an infection that can come from anywhere - even a contaminated cut or insect bite.

Normally, the immune system kicks in to fight the infection and stop it spreading.

If the infection spreads quickly around the body, the immune system launches a massive immune response to fight it.

Symptoms include: • Slurred speech • Extreme shivering or muscle pain • Passing no urine in a day • Severe breathlessness • I feel like I might die • Skin mottled or discoloured Symptoms in young children include: • looking mottled, bluish or pale • very lethargic or difficult to wake • abnormally cold to the touch • breathing very fast • a rash that does not fade when pressed • a seizure or convulsion

41

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pets

Your pet questions answered

Chris Troughton is clinical director of Heath Vets. He’s here to answer all your pet questions. If you’d like to ask Chris a pet-related question, drop us a line A few weeks ago, my dog developed a redness in the corner of her eye. I was tempted to bring her to see you but it cleared up on its own after a few days. Should it flare up again, is it worth bringing her in to get her checked out or is it ‘just one of those things’?

or general debility due to cancer or other severe illness.

Eyes are one organ I don’t think you should take any chances with.

They are quite delicate and vision is very important for the dog’s quality of life. There are many potential causes of the redness, from simple conjunctivitis to corneal ulcer or even tumour, so without doubt if it recurs, you must get your vet to look at it.

Firstly, I do hope you’re not going to get just one rabbit – they are a social species and MUST have a rabbit companion. The Welsh government have a ‘Code of Practice’ for pet rabbits which I believe is essential reading for all (new) rabbit owners – Google 'Rabbit Code of Practice Wales' to find it.

Rabbits can suffer from two main infectious diseases that can be prevented by vaccination. These are myxomatosis and viral haemorrhagic disease (VHD).

A single dose of vaccine will provide protection for a year for myxomatosis, and the youngest age it can be given is 5 weeks. The vaccine available in UK against myxomatosis also provides protection against one type of VHD. However, recently a new strain of VHD has spread here from Europe, from which the original vaccine gives no protection. There are now a couple of vaccines for this 'VHD-2' strain, but they cannot be given at the same time as the myxomatosis vaccine so two visits to the vet will be needed.

These vaccines are very important because the wild rabbit population around Cardiff is a continuous source of infection for our pet rabbits.

Don’t think that because they live only in your garden they are safe.

Care plans are widely available for dogs and cats, and they usually provide a range of preventive care for the pet including vaccinations and flea

I take a lot of multi vitamins but I was wondering whether my cat needs something similar. Her cat food makers claim that their food is ‘complete’ but I always wonder whether she needs supplements like I do.

Compounded pet foods are rather different to human food because they are specifically formulated to provide all the nutrients the pet needs, whereas human foods are designed to be ‘pick-and-mix’ and it depends on the person to pick the right combination of foods to end up with a balanced diet.

So if a person eats a poor diet, they could be deficient in some nutrients, especially vitamins, and a supplement might be advisable.

The ‘complete’ pet foods have all the necessary vitamins and minerals already added, and they are tested to ensure the levels are correct, so unless your cat has a specific extra requirement you shouldn’t need to give supplements.

The situations that might warrant giving supplements might include pregnancy, extreme old age, digestive problems (which can interfere with nutrient absorption)

I’m planning on getting a rabbit for my daughter. What kind of vaccinations can we expect for the rabbit and are these covered under any kind of care plan?

and worm treatment, sometimes at a discounted price. However, these are not so common for rabbits, which don’t generally need routine preventive flea and worm treatments.

Danescourt 02920 564 626 Llantrisant Road Retail Park, Llantrisant Road, Cardiff CF5 2BF Rhiwbina 02920 621 511 123-5 Heol-y-Deri, Rhiwbina, Cardiff CF14 6UH

Our local team of friendly reliable carers specialise in assisting people who may need a helping hand with day-to-day tasks in their own home • Companionship • Meal preparation • Light house keeping • Medicine reminders • Help with washing, dressing and personal care • Transport and errands • Post-operative support • Holiday and respite cover • Managed live-in 24 hour care as an alternative to a care home

Time to throw away the mower?

Artificial grass is set to be the must-have garden trend this summer Carpet Castle in Caerphilly are quickly becoming one of the leading artificial grass brands in Wales. As people across the region are embracing this gardening revolution, we caught up with Andrew Graham - one of the directors of this rapidly growing local company, to answer a few common questions people have when deciding whether to take the leap and reclaim their weekends!

What do you think is driving the popularity of artificial grass?

No more weekends spent mowing the lawn is obviously a big motivation. I know a lot of people enjoy lawn mowing - but not everyone! Customers who buy artificial grass from us are typically busy people who want to regain their weekends or retired people who want to take it a bit easier. The product looks so realistic that in a lot of cases the lawn looks even better than real turf!

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Is it difficult to install?

Not at all. We have a great team of installation experts who can do all the necessary groundwork and fitting for you. But a lot of our customers just do it themselves.

We’ve added a ‘how to fit’ guide on our website which details the whole process, including ground preparation and how to install a weed membrane underneath.

Is the product durable?

Yes it’s incredibly robust. The products we sell come with a nine year UV guarantee and the builtin drainage holes mean that any rain just drains away - like it would do with regular turf. We have a display in store, on which hundreds of customers have walked and it still looks fantastic. It’s completely suitable for pets and it can be easily hosed down.

Are there any pitfalls which customers should look out for?

You just need to ensure you’re buying a quality product. We supply products from the best artificial grass manufacturers in Europe but there is a lot of cheap Chinese grass on the market, particularly online which customers should definitely be wary about. The whole point of installing artificial grass is to remove stress from your life, so really you would want a product that is going to last many, many years and not cause you problems.

What maintenance is required?

Not much to be honest. It depends on how perfect you want your garden to look. If you want to you could brush any leaves off and any marks can be removed with water and a bit of detergent.

Does it really look like the real thing?

Absolutely! The technology has developed substantially in the last few years. People are often amazed

when we show them the products.

We have hundreds of rolls in stock and plenty of samples for customers to take home. We realise some customers will have lots of questions but our great team in-store will happily guide anyone through the entire process.

What made you expand into artificial grass?

My Dad started our carpet business almost 50 years ago but about 5 years ago we noticed the huge potential in artificial grass and just went for it really. We went into grass in a big way because we felt that customers need confidence and want to deal with a specialist. As the region’s biggest retailer, we now get preferential treatment from the big suppliers in Europe and we can pass all that advantage onto our customers. I think the huge number of amazing reviews that we receive on social media stands for itself.

Have you found the number of people buying artificial grass increasing?

Absolutely! Every year we are amazed at the growth in customer numbers and this year has got off to a great start, so I think we’re on target to break our own records again!

Andrew Graham is a director at Carpet Castle

Nantgarw Road, Caerphilly 029 20884951 www.carpetcastlecaerphilly.co.uk

Carpet Castle is open 7 days a week and has the largest selection of artificial grass in South Wales

Spring Garden

The Season of Spring is a time for rebirth and reawakening. Kevin Revell takes a look at the perennials that can add a splash of colour to your spring garden

A

s winter finally draws back its grey veil, the blushing face of spring is revealed, coyly blinking into the weak sunlight.

At first, not a lot appears to be going on, just the hesitant emergence of early bulbs such as snowdrops and precocious daffodils. But the longer day length and warming soil sees the first stirrings of herbaceous perennials which have lain dormant as roots and storage organs below ground throughout winter. This contrasts with the rather more obvious woody shrubs and trees which maintain a permanent framework of branches above ground with either

46

evergreen or deciduous leaves which fall in the autumn. From the blanket of fallen, decomposing leaves, shoots of early plants are now emerging such as the delicate Dicentra spectablis, better known as Bleeding Heart or Lady In The Bathtub. This name is due to the unusual heart shaped flower structure which can be animated to show the latter scenario, rather like the familiar snapdragon flowers that so amuse children.

Pulmonarias or Lungworts are another group of early flowering plants; short sprays of pendulous tubular flowers, much loved by bees, emerge from clumps of foliage in shades of blue, mauve, pink or white. Once the flowers have faded, a fresh flush of blotched, spotted leaves emerge, which in times past were regarded as being similar in appearance to the surface of ulcerated lungs - hence

the common name of lungwort.

Country types and wise women who believed in sympathetic magic took this similarity to mean that the leaves could be taken medicinally to cure ailments afflicting the lungs and chest. Whether it ever worked is doubtful, but this is a good plant for moist shade and tolerates the conditions found under deciduous trees and shrubs. The pink flowered ‘Raspberry Splash’, ‘Diana Clare’ and the patriotically named ‘Blue Ensign’ are among the more popular varieties.

Bergenia cordifolia or Elephant’s Ears is another aptly named plant with round leathery leaves to fill the spring border. Traditionally this was a rather dull green plant with pale pink flowers tolerant of both shade and heavy clay soil where it survived for decades with little care from gardeners.

Rhizomatous spreading stems saw it spread stealthily over time to make effective groundcover and although snails can often be found hiding under its leaves, it suffers little damage itself. Recent breeding has led to a number of new varieties, most of which exhibit

gardens

red and purple colouration to the winter foliage as the cold weather advances. They flower in bright shades of deep crimson pink or white. ‘Overture’ and ‘Hartzkristal’ are varieties well worth searching out.

It’s not all about flowers at this time of year and much pleasure is to be gained from seeing the emergent growth of herbaceous perennials greeting the new growing season with great vigour.

Unfurling fern croziers emerge from unlikely shady places taking their place in the weak sunshine before they are shaded out by the developing canopy of overhanging trees or shrubs which emerge later in spring - once the vanguard of early plants have proven the conditions to be safe. The striking red stems of paeonies are an attractive feature of a plant which is only normally associated with blousy but short-lived flowers around the time of the Chelsea Flower Show in May and June.

Some winter flowering plants such as hellebores, which have been throwing out the occasional winter flower will now give their all to a final floral display before the temperatures rise too much.

Primroses too flower throughout winter in warm sheltered spots but now spring forth in great numbers, flowering in less than obvious places for a long period. The wild native primrose is a pale delicate beauty sought out by passing bees and behaves as a true perennial plant, returning year after year and spreading from seeds. The gaudy coloured cultivated primroses have larger flowers and are well suited to pots and baskets but are

not particularly hardy and usually die out if left out all year. They are also prone to having their roots eaten by vine weevil larvae but can nevertheless damage local populations by cross pollinating and adding genes and colour to the natives.

The perennial wallflower, Erysimum ‘Bowles Mauve’ is another plant that will bloom all year in a sheltered spot given half a chance but is perhaps most noticeable in early spring when there are fewer flowering plants to compete with. It is among the first to become available in garden centres for the new season. The bright yellow Erysimum ‘Fragrant Sunshine’ is a cheerful plant that benefits from sweetly smelling flowers and many other red or multi-coloured forms are now becoming popular. Of course, if you had the foresight to obtain biennial wallflowers in autumn, you will now be seeing the benefit as masses of fragrant flowers are produced on tall plants in early spring. These are best planted when young seedlings or bare root plants so plans need to be made early for next spring.

Many small ground covering plants known as alpines will also flower in early spring. Traditionally they were grown in rockeries, but these days are often to be found in pots, containers and raised terrace borders. They work particularly well in reclaimed objects such as stone troughs or Belfast sinks, but anything will do provided the soil is gritty and well drained.

Ideally, the containers will be topped off with a layer of grit to keep water away from the emergent stems of the plants.

‘Aubreta’ is the most popular and is frequently seen trailing over old stone walls where it will often seed itself into gaps in the mortar.

Usually the small flowers are found in shades of pink, lilac and blue and purple but newer varieties are now found with larger brighter flowers.

Look out for the ‘Kitte’ and ‘Accent’ series. White and yellow forms of ‘Alyssum’ are common, while neat mounds of ‘Saxifrage’, can be guaranteed to provide bountiful small white, pink or red flowers throughout early spring.

47 47

S I O E F L O DA U ’ R R H S / FLOWER SHOW

C A E R DY D D / CARDIFF 12–14 Ebrill / April 2019

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win a smeg food blender Prepare delicious nutritious drinks this Spring with this retro red blender from Smeg.

This blender is part of the Smeg Retro 50s range of small appliances - the Original Retro Brand - and is perfect for healthy fruit shakes.

Its 1.5 litre jug is made from special Tritan™ BPA free plastic, which is hard-wearing while also being stain and scratch resistant.

The clever Soft Start feature reaches your chosen power level in no time, so you can start blending in an instant. Thanks to the handy pulse function, you’ll always achieve the perfect consistency too, as you can keep blending until it’s just right for you. This model also has a dedicated smoothie setting

competition which prepares velvety smooth drinks at the touch of a button.

The blender has a safety lock feature when removing the jug from the body or for a motor overload.

Its anti-slip feet means that it will stay sure-footed on your kitchen worktop and comes complete with detachable stainless steel double blades which are suitable for ice - perfect for those early summer days!

You can win this wonderful piece of kitchen kit courtesy of Budd Electricals. The family-run business is the Miele specialist for Cardiff and offer TVs and home appliances.

Choose from top brands such as Smeg, Panasonic and Rangemaster.

They also have a service centre with electricians, domestic appliance engineers and TV engineers, all on hand to keep your home running smoothly.

To be in with a chance of winning this blender worth £150, answer the following question:

Email the correct answer, along with your name, address and telephone number to competitions@livingmags.co.uk or post your entries to our address on the inside front cover of this magazine. Closing date is Tuesday 30th April.

What year did Budd Electrical first open its doors?

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We ran an online Photo Competition in February. We asked children to submit photos around the theme of happiness. Here are our winners, judged by Sarah Barnes Photography.

All winners receive a £30 Argos voucher

Ages 7-10 Winner: Ffion Osbaldeston Sarah says:

I chose this image as it so perfectly describes ‘happiness’ for me.

What’s better than eating ice-cream, getting a little mucky, laughing and having fun with friends in the summer sunshine?

I also like the way the photographer has filled the frame with the subject and captured the fraction in time so well.

Highly Commended: Lucas Elliott Sarah says:

I love the way the photographer has changed the perspective to a worm's eye view in this shot.

They have obviously thought about the scene and have created an interesting image of their teddy bears.

kids

Ages 11-14 Winner: Lia Baldwin Sarah says:

I really like the way the photographer has constructed the scene focusing on the ice cream cone with Cardiff Bay visible, yet out of focus in the background.

The image is well composed using the railings, horizon line and sky to partition the image into three distinct sections behind the subject.

Highly Commended: Matilda Elliott Sarah says:

The use of a shallow depth of field in this image works very well as the focus is entirely on the daffodils. The colours are vivid and fresh, and literally spring out from the more muted wintry hue surrounding them. I like the way subject is off-centre but maybe a tiny shift to the right would help to get all the flowers in the frame to aid the composition.

Ages 15-18 Winner: Lydia James Sarah says:

I like the way the photographer has constructed the scene using bright colours and even a happy bee befitting the theme!

The picture is framed well using the flowers and I like the way that they have shifted the perspective off-centre to give some interesting depth to the scene.

Thanks to Sarah Barnes Photography www.sarahbarnesphotography.co.uk

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Your dental questions answered Imran Kassam is Clinical Director, Principal Dentist and Aesthetic Practitioner at Cloves Dental Care, a new Dental Practice in Rhiwbina. He’s here to answer all your dental related questions. Please send us anything that you would like to ask Imran

My gums bleed when I brush my teeth. Is this normal?

This is not normal. A common misconception is that your gums are bleeding because you are just brushing them too hard, but actually the more likely cause is that you have gum disease, caused by a build-up of bacteria on the teeth. If allowed to progress, the bone is attacked, loosening your teeth to the point that they fall out.

It is the leading cause of early tooth loss.

Emily, our co-Director and Dental Hygienist, is dedicated to providing bespoke oral hygiene plans to help prevent, treat and monitor gum disease. Direct access appointments with Emily are also available, meaning you can see her without seeing the Dentist first.

I have yellow teeth. Is there any way to improve the colour?

Teeth whitening carried out by a Dentist can lighten the existing colour of your teeth by several

shades. It is one of the most popular cosmetic treatments because it is a simple, safe and cost-effective way to have people compliment you about your bright white smile.

There is no need for any drilling or anaesthetics.

Staining can be caused either by smoking, foods and drinks like red wine, coffee and dark sauces, or even certain medications and trauma.

I had braces when I was a child, but now my teeth have become crowded again and it is affecting my confidence. Can this be corrected?

This is a very common problem and there are most certainly ways to straighten your teeth again as an adult, without the need for teeth extractions. Cosmetic orthodontics can straighten your smile discretely using clear aligners or white braces that match your tooth colour in an average of only 6 months, not only improving your confidence but also making your teeth much easier to clean. We then provide hidden retainers to keep the teeth in position.

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Ivor Thomas Funerals

Ivor Thomas Funerals is an independent, family-run funeral directors who can take the stress out of funeral arrangements If you have ever been tasked with making the funeral arrangements for a loved one, you’ll know that it’s not easy and can be expensive.

It can also be a stressful period in your life, which is never a good thing, particularly if you are grieving and coming to terms with losing a loved one.

That’s where Ivor Thomas Funerals can help. The Rhiwbina-based company is run by father and son Neil and Mark Thomas and can provide everything you need to take away the worry and apprehension.

“People don’t tend to know what they need to have but we are here to tailor funerals to your needs,” says Mark. “Because we are a family-run business, we offer a very personal approach throughout the entire process. From the first phone call you make to us, we’ll be the ones you deal with every step of the way.”

After several years working at Thornhill Crematorium, Mark decided to set up his own company

Ivor Thomas Funerals is a family business

to provide high quality yet costeffective funeral services.

“From 2014 to 2018, I worked as the Funeral Arranger for Babies and Children, helping families through the darkest days of their lives. I gained valuable experience about funerals but became very aware of Funeral Poverty and the increased coverage of funeral costs. It got me thinking about being able to offer fair choices for people.”

Affordability is key to their work.

“We’re not in this business to exploit people when they are at their most vulnerable. We offer our services at a realistic rate without compromising on quality. Our prices really are worth looking at as we don’t aim to make huge profits off each funeral.”

Financial options are always a consideration when it comes to planning a funeral and Mark can take you through all your options objectively.

“Our funeral plans are different in that they put you firmly in control.

For £30, we can come to your house and take you through all your options.

“We also offer a Funeral Voucher Scheme where you can put money away bit by bit. Every year, we’ll send you a reminder to let you know how much you have and what we can cover you for and of course, should you want to withdraw it at any time, you can do so with no questions asked.”

All types of funeral services are

catered for, including green ecofunerals, Direct Funerals, Pure Service Funerals and Personalised Funerals, all designed to suit your individual needs.

Dad Neil is a former serviceman and understands the need for dignity and honour.

“In fact, if a military-style funeral is what you’re after, we can do that too! Dad even makes his own unique urns and cremated remains caskets that you can purchase.”

Mark’s naturally caring nature extends beyond simply providing funeral services: “Our aim is to help families with their funeral in any way we can.

We provide as much choice and information as you need to help you come to informed decisions along the way. We’re totally honest and open in everything we do and we offer the most cost-effective service possible.”

Based in Rhiwbina, they operate in Cardiff, Caerphilly and the surrounding areas.

“It is our job to make this process as easy as possible for you and we are happy to give you advice and provide you with our service should you need it,” adds Mark.

Ivor Thomas Funerals 02921 690022 info@ivorthomasfunerals.co.uk www.ivorthomasfunerals.co.uk Sponsored feature

Joys of Juice Juicing allows the body to absorb much-needed nutrients straight to where your body needs them. Here are some delicious recipes

The Green Beast 1 bag of kale 2 apples (cored) 1 lemon (rind removed) 1 cucumber knob of ginger root 3 celery sticks 1 orange Kale - in terms of health benefits, kale packs a huge nutritional punch.

A source of vitamins A, C, and K, it's also packed with minerals such as iron, potassium and calcium. Kale is full of dietary fibre and contains potent cancer fighting compounds.

Apple - an apple a day keeps the doctor away - so goes the saying.

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And with very good reason. Apples help fight inflammation and are rich in important antioxidants, flavanoids, and dietary fibre. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Lemon - as a rich source of vitamin C, lemon juice protects the body from immune system deficiencies.

Cucumber - cucumbers contain high levels of nutrients known as cucurbitacins, which may help prevent cancer by stopping cancer cells from proliferating and surviving.

Ginger - ginger is regarded as an excellent carminative, a substance that promotes the elimination of excessive gas from the digestive system and soothes the intestinal tract. Colic and dyspepsia respond particularly well to ginger.

Celery - celery contains vitamin C, beta carotene and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk.

Orange - antioxidants in oranges help protect skin from free radical damage known to cause signs of aging. They may help reduce the risk of respiratory diseases, certain cancers, rheumatoid arthritis, ulcers and kidney stones. They also help protect the digestive tract.

The Southern Comfort 1 lemon (rind removed) 1 orange 1 peach 1/4 medium pineapple pinch of cayenne pepper sparkling mineral water Lemon - lemons are a wonderful stimulant to the liver and a dissolvent of uric acid and other poisons, liquefying the bile.

Orange - people who include oranges regularly in their diet are 60% less likely to develop a form of vision loss compared to those who don't.

Peach - peaches are a great source of zinc, which also has anti-aging properties. Zinc also interferes with the aging process of male reproductive organs, by boosting the levels of testosterone in the body.

Pineapple - pineapples contain bromelain, which has antiinflammatory properties. It is commonly thought that they may provide pain relief for those with inflammatory arthritis.

Cayenne pepper - Just a half of a teaspoon of cayenne pepper along with a meal can help suppress appetite and burn calories.

food

The Fat Melter 5 grapefruit 1 lemon (rind removed) 2 limes 1/4 medium pineapple knob of ginger root Grapefruit - one 12-week study has shown that there was a significant reduction in weight as well as blood glucose levels, in participants who consumed half a grapefruit before meals.

Lemon - the soluble pectin fibre in lemons expands in your stomach, helping you feel full for longer. Its vitamin C may also help reduce skin wrinkling, dry skin from aging, and damage from the sun.

Lime - the citric acid found in lime juice helps boost a person's metabolism, helping them burn more calories and store less fat.

Pineapple - the fibre, potassium, and vitamin C content in pineapple all promote heart health. They also help to prevent constipation and promote regularity and a healthy digestive tract.

Ginger - ginger is sometimes taken as a supplement for rheumatoid arthritis and osteoarthritis (painful conditions causing joint damage).

The Eye Opener 2 apples 12 carrots 1 orange Apples - chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

The phytonutrients and antioxidants in apples may also help reduce

the risk of developing cancer, hypertension, diabetes, and heart disease.

Carrots - the vitamin A found in carrots assists the liver in flushing out the toxins from the body. It also reduces the bile and fat in the liver.

The fibre present in carrots can help clean out the colon and hasten waste movement. It also helps looks after your eye health.

Oranges - oranges contain vitamin C, fibre, potassium and choline, all of which are all good for your heart.

The Beetroot Bomb 3 small beetroots (peeled) handful of rocket handful of spinach 1 cucumber packet of fresh blueberries Beetroot - eating beetroots can enhance athletic performance by improving oxygen use in the body.

Rocket - rocket is rich in vitamin K – containing 109mg of the vitamin per 100 grams.

Spinach - nutrients found in spinach include folate, vitamin C, niacin, riboflavin, and potassium.

Cucumber - cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in your brain health.

Blueberries - an excellent source of vitamin C, which aids in the absorption of iron.

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A-Z of Wellbeing

The new season brings with it a time to reflect on our own health and wellbeing. Here's our tongue-in-cheek look at all things healthy and wonderful for both body and mind Acceptance

Accepting who you are can make all the difference between living a life of misery and living a life of happiness. If you can accept that you are a miserable old goat, then you’re halfway to living the life of misery. If you can accept that you're going to live a life of happiness, it's likely that some idiot will come along and make sure that it doesn't happen at all. It's called 'life'.

Blame

Blame is a wonderful thing because it means that you never have to take responsibility for anything in life.

And it's so easy to do. Late for work?

Bus was late. Feeling unfit? Marks and Spencer keep making nice food. Load up your life with excuses and you'll never have to stress about responsibility again!

Catastrophising

Catastrophising is a form of negative thinking where a person thinks the worst about a situation.

So for instance, you'd like to book a holiday. But then you start worrying about how much it'll cost. Then

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you worry about catching a tropical disease. Then you worry about travelling. Spider bites. Muggings.

And you're only going to Bognor Regis.

Dejection

We've all been there, whether it's unrequited love or being picked last to play in the team in school games.

The best thing to do when feeling dejected is to pick up the phone to a good friend so that you can have a good moan. That's as long as they're not busy washing their hair or something equally as important.

Empathy

There are people out there who lack empathy - the ability to understand and share the feelings of another. This will often present itself when a man is ill. 'You're not going to be off work are you?' will be his wife's stock reply.

Family

A strong family unit can be helpful to one's wellbeing. They can provide stability, love and reassurance. Unfortunately, they

can also be a pain in the proverbial backside. And the worst thing is, you can choose your friends but you're stuck with family.

Genetics

Heredity is a biological process where a parent passes certain genes on to their children or offspring. A father for instance, can pass down his ability to put waste next to the bin instead of actually in it. Similarly, a woman can pass down her ability to single-handedly run a house while holding down two day jobs and an evening class for adults.

Happiness

Happiness is a journey, not a destination. Unless of course, you're stuck on a bus on Cathedral Road with some kid playing their music on full blast and two people arguing about the pros and cons of Brexit.

Image

How often do you look at other people’s lives and make general assumptions about them without actually knowing the real story?

feature They’re happier. They're better off, more fortunate, and they don’t struggle as much. And of course, you'd be right. They are happier, they are better off and they don't struggle as much as you do. That's just the way it is.

Understanding

There is a connection to be had with others when you truly understand their world. Similarly, you can feel accepted and validated when people understand your world. Then there are those people who you'll never understand and quite frankly, wouldn't want to in any case.

Job satisfaction

Most of us spend so much time in work that job satisfaction has to play an important role in our wellbeing. 'Choose a job you love and you'll never have to work a day in your life again,' they say. What they don't say is that you'll still have to get up at 6am and you won't get paid very much.

Karma

Karma refers to the spiritual principle of cause and effect where intent and actions of an individual (cause) influence the future of that individual (effect). Often brings about schadenfreude - the pleasure of observing misfortune and in particular, the fact that the other person somehow deserved the misfortune.

Laughter

Having a good laugh has a direct effect on mind and body, reducing heart rate and blood pressure, and boosting endorphin levels.

Technically speaking, a laugh is a noise that comes out of a hole in your face. If it comes out of anywhere else, you'd best see a doctor.

Meditation

Mediation is the practice where an individual uses a technique such as mindfulness to train attention and awareness to achieve a mentally clear and emotionally calm state.

Traditionally, it involves turning off all distractions such as mobile phones, TVs and radios, and sitting still in a quiet part of the house. If you have young kids or pets, it's best just to put this on your bucket list of things you'd love to do one day.

No

People are always requesting things from you, whether it's time, money or attention. The ability to say 'no' will dramatically improve your mental wellbeing - as long as you can handle the guilt of letting down the ones you love in their hour of need.

Outdoors

Get yourself to a festival or go camping. Getting outdoors can bring you closer to nature. So close in fact that it'll make you grateful for getting your cold, sodden and crest-fallen self home again.

Psychology

A fairly recent science, psychology is the study of the mind and behaviour. Sigmund Freud was the Austrian neurologist and the founder of psychoanalysis, who created a clinical method for treating psychopathology through dialogue between a patient and a psychoanalyst. Not to be confused with his grandson Clement Freud, who liked to cook stuff on telly.

Quiet

Quiet is making little or no sound.

The kind of thing you wish some people would do more often.

Resilience

Resilience is not some magical quality; it takes real mental work to transcend hardship. Hardship forms a big part of everyone's lives and if you're able to see failure as a way of positive learning, you're well on your way to being reslient. Just don't go totally the other way. That's called delusion.

Sleep

When you think about it, it's a strange concept. We take ourselves up to a special room, get into special clothes and lie on a special piece of furniture. And then we lie there and wait to go unconscious.

Travel

Travel has been scientifically proven to promote wellbeing and happiness. That's as long as you don't arrive at the airport without your tickets, get a dodgy tummy from an unwashed salad and miss your flight back home because you missed your hotel transfer.

Vitamins

Did you know that before 1935, the only source of vitamins was directly from food? If intake of vitamins was lacking, the result was vitamin deficiency and consequent deficiency diseases. These days of course, you can buy vitamins in tubs and pots. Just don't go looking for tubs of vitamins F, G, H, I and J though as they were reclassified as B vitamins and you'll get some funny looks off the pharmacist.

Willingness

The willingness to experience and accept all of your feelings, even the bad ones, is what makes you feel alive. There is a limit though and you'll probably reach this sometime late on a Friday afternoon. You'll then be more than willing to accept a glass of wine and an opportunity to put your feet up.

X-rays

If only x-rays showed our inner happiness. Wouldn't that be great?

Yes

Know when to say 'Yes!' experiencing new things enriches our minds and lives. If your boss offers you a day off work, shout 'Yes!'. If someone offers to do all your housework, shout 'Yes!'. It'll never happen of course but it's a nice thought.

Zen

As a guide, a zen state occurs when our body and mind are in total sync.

It's like when you're out enjoying yourself with friends - time flies and both body and mind work together in total harmony. Until the next morning when you have to get up for work.

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