The Jersey Life - June Issue by The Jersey Life

JUNE 2020 | thejerseylife.co.uk

Outdoor Living INTERVIEW WITH REBECCA LAWRENCE Music Teacher

Publisher Fish Media Ltd Jersey JE1 1FX Email: hello@thejerseylife.co.uk NEW WEBSITE Visit: www.thejerseylife.co.uk Editor Juanita Shield-Laignel Email: juanita@thejerseylife.co.uk Travel Writer Rebecca Underwood underwoodrebecca@hotmail.com Photography Simon Finch simon@fishmedia.biz Production Sarah Le Marquand Sales Manager Juanita Shield-Laignel juanita@thejerseylife.co.uk Accounts and Administration Sarah Donati-Ford accounts@fishmedia.biz Director Jamie Fisher Contributors Stephen Cohu Rebecca Underwood Mark Shields Lorraine Pannetier Katya Pastorini Paul Darroch

Follow us on Twitter: @TheJerseyLife1 Like us on Facebook: The Jersey Life Follow us on Instagram: @the.jerseylife © All rights reserved. The Jersey Life is copyright and may not be reproduced in any form either in part or whole without written permission from the publishers. Whilst Fish Media takes every reasonable precaution, no responsibility can be accepted for any property, services or products offered in this publication and any loss arising there from. Whilst every care is taken with all materials submitted to The Jersey Life the publisher cannot accept responsibility for loss or damage to such material. Fish Media reserves the right to reject of accept any advertisement, article or material supplied for publication or edit such material prior to publication. Opinions expressed are strictly those of the authors and do not necessarily represent the views or policies of Fish Media. We accept no liability for any misprints or mistakes and no responsibility can be taken for the content of these pages.

Oh my word…what strange times indeed, although I have to say – working from home remains an absolute joy; conservatory doors flung open allowing abundant birdsong to float through into my study, clean washing billowing on the line and two very contented Greyhounds lying at my feet… Strange times though they may be, people adapt quickly and nevermore so right now…Music Teacher and Children’s Song Writer Rebecca Lawrence talks about how she has been coping during lockdown and Caroline Spencer shares with us how Acorn Reuse are adjusting. Lorraine Pannetier gives us some delicious plant-based recipes on page 14 and Katya Pastorini of Painted Beautiful takes us out into the garden with her gorgeous home article. Travel with Rebecca Underwood takes us to Jerusalem…interesting read during these ‘stay at home’ times and closer to home, ‘First Drive’ talks about the BMW X5 xDrive45e…just in case you need a new car to drive to the shop and back!

Mark Shields – talks about the idea of Becoming a Life Coach, with all this time on our hands, retraining and fulfilling new ambitions should be a breeze. We are remaining digital for the time being – not only minimising our viral footprint but also our carbon footprint but still serving the community in these times of need with a little refreshing, light-hearted and hopefully uplifting, local lifestyle reporting and repartee. Enjoy June!

Juanita x If you have an interesting story to share or would like your business reviewed, please feel free to call me on 619882. I’d love to hear from you.

May 2020

3 WELCOME and The Jersey Life contact information

INTERVIEW 8 THE POWER IN ALL OF US Juanita Shield-Laignel catches up with Rebecca Lawrence

BOOK REVIEW 62 REVIEW OF LOVE AND MUSIC By Barbara Kendall-Davies

LOCAL NEWS 10 NEW SENIOR EDUCATION OFFICER Erin Cowham joins The National Trust For Jersey

12 WILL ACORN REUSE BE ONE OF THE LAST TO OPEN

Caroline Spencer explains

HEALTH AND WELLBEING 16 CAN A FIBRE RICH DIET BOOST YOUR MOOD Liz Connor hears more about the gut-brain axis

18 ARE YOU HARMING YOUR IMMUNE SYSTEM Liz Connor finds out more

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48 HEALTH AND WELLBEING 22 HAVE YOU TAKEN UP RUNNING RECENTLY Jo Pavey has some advice

26 WIM HOF METHOD Could cold showers transform your morning routine

30 WHY HAVING A ROUTINE IS IMPORTANT RIGHT NOW The alarm still needs to go on during lockdown

32 BECOME A LIFE COACH IN SIX WEEKS Mark Shields – The Cam Coach explains

FOOD AND DRINK 14 THE TASTE OF HOLIDAY By Lorraine Pannetier

HOME AND GARDEN 36 BRING NEW LIFE INTO YOUR HOME Some quick and clever revamps

40 WHAT DREAMS ARE MADE OF By Katya Pastorini of Painted Beautiful

42 MAKE THE MOST OF LIGHT

50 44

Light up your world in lockdown

44 CREATE A SCANDI ‘RELAXED RUSTIC’ VIBE The new rural chic by Gabrielle Fagan

48 HOW TO GET THE NORMADIC LUXE LOOK Warm tones and a chill out vibe

50 DO YOU NEED TO BE AN EXPERT TO START GARDENING By Hannah Stephenson

FASHION 56 GET PROPERLY DRESSED EACH MORNING A fashion psychologist explains

TRAVEL 54 MAZEL TOV JERUSALEM By Rebecca Underwood

MOTORING 58 BMW X5 XDRIVE45E By Jack Evans

60 BUYING AN ELECTRIC CAR: WHAT YOU NEED TO KNOW By Jack Evans 6 | www.thejerseylife.co.uk

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INTERVIEW

Rebecca Lawrence…

...THE POWER IN ALL OF US! Rebecca Lawrence works as a music teacher in both Janvrin and Samares School. She is also a children’s song writer…Q&A by Juanita Shield-Laignel to try and continue ‘school’ at home and at school. We all miss the normality of school and the children so much. Teachers always need to be flexible and never has this been tested so much. In fact, the island is full of home workers who have multi-tasked their official work commitments, whilst finding the missing glue, resolving the war over the last packet of crisps, looking after family members and worrying about every symptom possible! Those hours of freedom outside were an escape from it all and we have been blessed with the most incredible weather to exercise our minds and bodies. How do you anticipate returning to school will work in the months to come? I wish I had a crystal ball! I am keeping a close eye on the recommendations being considered across the world in relation to singing and playing instruments and how lessons can be done safely. I cannot imagine not singing with the children and will do everything I can to do it in a safe environment, even if this means outside at a distance. Gone for now are the wonderful choir rehearsals of 55 children all squeezed so joyfully into my music room. Instead I shall have a bubble of children at a time. There is lots we can still do we just have to be creative and patient. What effect do you think this is having on children's mental health and can music help?

As a local music teacher, how have you found working through lockdown? What has lockdown meant for you as a music teacher? When lockdown happened, it was as though someone had pulled the plug and everything simply stopped. We were only days and weeks away from performing school shows and final music concerts. It was as though the birthday cake was ready, candles lit but we couldn’t blow them out! In the first week I felt numb, unable to process the situation. Eventually, teachers settled into a new routine of working from home and or at school. Creating all the resources needed to continue learning, with physical bundles of work, online lessons and videos, answering emails, contacting students and ensuring the safe running of school for those children attending. Every member of staff in whatever position have all been working hard

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Music can change your mood. Music making is sometimes quite physically active, socially interactive and therefore spiritually rewarding. There is nothing better than feeling the invisible threads that bind you when creating music. However, in times like these, mental health is a priority and music gives every individual a way to express, unlock and explore their feelings. If a child throws themselves into an activity, being free to express themselves, the endorphins that are created are very powerful.

INTERVIEW

At what stage in your life did you realise your passion for music and in particular, teaching? Mrs Le Cornu my primary music teacher had a passion for music that we all loved and absorbed. By coincidence I work in the room she taught me over 40 years ago! The wonderful Amy Luce encouraged me to create my own school choir at St Martins Primary when I was a year 1 teacher in the late 90s. I wrote my first children’s song for school aged 24 but it wasn’t until I was asked to write a Christmas show for a school in the UK where I was working, that life changed. From then on commissions came in regularly from publishers, and music services. I had my beautiful children and stopped working as a primary school teacher and became a part-time choral Animateur and songwriter instead, travelling across the UK doing school workshops, training days and leading choral events. I returned to Jersey and feel incredibly lucky to work in two schools that both value music and the arts and see it as a key part of the enrichment of school life. Their support for the arts is crucial to give children a full and rounded education and the staff I work with are so incredibly dedicated and passionate about what they do. What have you been doing personally / creatively over lockdown? I’ve enjoyed discovering parts of Jersey I’d forgotten, painting, cooking and enjoying all the online quizzes and Zoom parties. Lockdown forced my IT skills to increase due to necessity and a desire to be creative. At the beginning we all needed cheering up and so I persuaded my choir friends to take part in a live Zoom online Panto. They were so wonderful and even dressed up as their part. There were no rehearsals, just live and full of laughter. I also did a silly challenge night that including activities such how many frozen peas can you balance on the side of a knife? A few weeks later, I created an online video ‘Stronger Together’. I saw all these gorgeous photographs online of people in Jersey

doing amazing things and I put a call out for people to send them to me. I felt they needed to be put in an album of sorts as a keepsake. It includes pictures and videos such as key workers in the hospital, rainbows, cakes and even mask makers! It was just a snap shot in time. I’m also very lucky that my song ‘Power in me’ is being used for a massed global sing organised by the USA and UK Young Voices organisation. The song was sung on June 2nd 2.30 pm local time across the world, to say thank you to teachers and home schoolers everywhere who have kept our learning going over these past weeks. It is lovely to think there were some singers from Jersey along with children from over 39 other countries across the world. I wrote the song over 10 years ago but it has been sung numerous times in Jersey with the charity ‘Music in Action Jersey Sings’ and last year was even sung in Jerriais. MIA are also doing a virtual choir for Liberation 75. In fact, the island is full of people creating opportunities to sing, dance, play, paint, exercise, perform, grow, discover, bake etc. I’m sorry that even in lockdown I don’t seem to have the time to do it all! What does the future hold for Rebecca Lawrence? There are always ideas bubbling and plates spinning. New ideas for teaching and songs are always on the go. You will now know what I’m doing If you ever see me humming in my head and looking like I am in another world! I loved life before Covid 19 and I’m loving life during it. Yes, there are parts of life we want to change and times where it all gets too much but I’m just going to hang on to the best bits, let the crystal clear waves crash and enjoy the surf! Meanwhile I need to get fitter, work off the ‘Coronastone’ and enjoy being with my gorgeous children and my family. But first I’ll just see what’s in the fridge….

JUNE ISSUE | 9

LOCAL NEWS

maintenance, environmental monitoring and public relations of Tortuguero National Park. Around 3,500 children a year engage with the Trust, which involves a wide range of activities that complement schools’ science curricula and encourage children to ‘reconnect with nature’. The focus of the new programme will be on biodiversity loss recognising the causes and impacts of its loss and how to prevent this. Under the banner ‘We Have the Power’, the programme aims to raise awareness of the causes of climate change and the small and large scale carbon reduction steps needed to curb it. As well as conducting a series of school assemblies, the Trust and JE hope to make Le Moulin de Quétivel a learning centre for climate change education events once the current . Lockdown measures are eased and the schools return. In the meantime, Erin will be working on virtual field trips and creating on-line resources for schools and families.

NEW SENIOR EDUCATION OFFICER JOINS THE NATIONAL TRUST FOR JERSEY Erin Cowham, is the newest team member of The National Trust for Jersey and will be responsible for leading the Trust’s Education Programme with existing staff member Chris Siouville. The Education programme is being supported by Jersey Electricity for the next three years, providing funding to the end of 2022. Erin worked in finance for many years before following her passion for nature and the environment but specifically herpetology (reptiles and amphibians). Her goal is to inspire children to help conserve nature and the environment, so her new role is a perfect fit. Having gained a BSc Natural Sciences (Environmental Sciences), First Class Degree with Honours through The Open University whilst working fulltime, she is currently completing her MSc in Island Conservation and Biodiversity, with JICAS. Erin volunteers in Durrell’s herpetology department, and has been involved in the night-time agile frog and toad surveys for the department of the Environment. Erin also volunteered as a Youth Worker at Grands Vaux Youth Club. A highlight has been working for ASVO, a conservation charity in Costa Rica, assisting with the

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Trust CEO Charles Alluto said: ‘Our Education Programme has been running for ten years and is an important part of the Trust’s varied work. Engaging young people in nature is vital for the future protection of our natural environment which is under threat more than ever. Our previous sponsorship of this programme had concluded and we are delighted that Jersey Electricity has come on board. The utility and its employees have supported the Trust on many initiatives, including, of course, this year our woodland restoration of Mourier Valley and our #LoveNature Festival.’ JE CEO Chris Ambler said: ‘I speak for colleagues at Jersey Electricity and customers when I say how pleased we are to have been able to support the Trust in making such a meaningful positive impact on Jersey’s natural environment with so many initiatives over the years. ‘As a Company, our own vision is to help inspire a zero-carbon future for Jersey and for that we need our children to be informed, engaged and passionate about protecting our wonderful Island and to play our part in the global fight on climate change and its impact on biodiversity.’

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COMMUNITY

Terry Bowden and Acorn HR manager Amanda Berry help out in the plant nursery

Putting people ﬁrst at Acorn Reuse Acorn Reuse closed its doors in March and it hopes to reopen soon. While everyone is keen to reopen as quickly as possible, Acorn may be one of the last. Caroline Spencer explains why… Hasn’t it been a great time to have a spring clean, a bit of a sort-out in between the working from home, home-schooling the kids, doing Joe Wicks exercises, and binge-watching another series on Netflix? I won’t be the only one to have bin bags and boxes put aside, full of clothes, books and pre-loved ornaments, patiently waiting for Acorn to reopen its doors. Many in the team shed a tear when Acorn closed its doors on 20 March due to the Coronavirus pandemic. Acorn is more than just a charity shop and much more than just a social enterprise. It changes lives. Certainly I miss perusing the paperbacks, picking up a Peppa Pig toy for my grand-daughter, or choosing a soft animal for my dog, and I miss the fact that I will always bump into someone I know who is browsing for a bargain. But it’s more than that. I miss the people who make it all happen. Customers and volunteers will all tell you that there is a unique camaraderie. The smiles at the tills, the laughs as Chic tries on another wig, the cheery hellos everywhere you go. Everyone at Acorn pulls together anyway but never more so than 12 | www.thejerseylife.co.uk

now. Acorn General Manager Steve Pearce said: ‘The closure of Reuse has been catastrophic in terms of income, but I’d like to thank our staff who have been fantastic in getting the Nursery open. People have been flexible in what they do and that has been invaluable. ‘Spring is usually the busiest time of the year for the nursery. We had to cancel some orders and we worked hard to rejig the layout, setting up a one-way system and a route through a cordoned-off Reuse Centre to the tills. ‘In order to have safe social distancing measures in place, we set up a queuing system and signage, a procedure for disinfecting trolleys, and safety barriers at the tills. ‘It’s been worth it. Customer feedback has been extremely positive. However, the nursery is selling about 20% of what it would normally sell - and that represents quite a hit.’ The Training and Development projects are also being very much missed by those who attend. One client, Vicky Morvan, has taken up the 2.6 Challenge, which was launched to help charities when the London Marathon was postponed. Vicky, who has had mental health issues, set herself a

COMMUNITY

Dean Lowe, who would normally be employed by the Jersey Employment Trust as an employment co-ordinator, takes on the task of helping the checkout process, counting out plants at the till, while Acorn staff member Dave Laverty takes the payment sponsored sewing challenge, to create something new every day for 26 days. Her creations will be on sale at Acorn when it reopens. She said: ‘Because of the lockdown I was struggling with concentration, motivation and routine. The challenge gave me a sense of purpose and a reason to get up and do something productive. It gives you a sense of achievement, doing something so positive each day. It also taught me new skills such as how to sew a buttonhole.’ While we have been closed, we have also been making fabric masks, from donated (washed) fabrics using our sewing machines. Some were given to other charities and vulnerable clients, and others were sold to the public. One member of staff even put together a few planters for clients to have at home so that they could do some gardening in lockdown. Acorn is part of the Jersey Employment Trust, which helps people with a disability or long-term health condition gain and maintain

Dean rocks the lockdown and enjoys wearing his mask and gloves! work. Many of our staff have been working alongside the Salvation Army to deliver food and essentials to some of the most needy in the Island. And so we are now considering a ‘new normal’. We want to open Reuse as soon as possible, but not until it is safe to do so. Seventy-nine per cent of our staff have a health condition or disability, so many are inevitably in the vulnerable category. We are delighted to report that they are all safe, and we intend to keep it that way. At the heart of everything we do is our fundamental ethos: Clients first. And so this applies to the timing of our reopening. For example, many of our clients travel by bus and we don't want to put them in any unnecessary danger. Handling second-hand goods brings risks. Official guidelines say that we need a system in place so that we can store items for 72 hours before putting them out for sale, to reduce the risks of the virus contaminating the shop. We will need to factor in additional staff to double-handle the donations. We are investing in some temporary storage containers and making sure that we have a robust and safe system when we open our doors to the public. We hope that our valued customers understand, and that they hold on to their bags of items that are ready to be handed over, just a few more weeks perhaps, and we will gladly have them just as soon as we can. *To keep up to date with opening hours for the site in Trinity or the collection point at La Collette, please follow the Acorn Enterprises page on Facebook. *To donate, go to JustGiving and search ‘Acorn Business For Good’ or ‘Victoria Morvan sewing’.

Acorn general manager Steve Pearce, with mask, gloves and hand sanitiser, shows the new entry for plant sales

JUNE ISSUE | 13

RECIPE

The Taste of Holiday

WORDS AND IMAGES BY LORRAINE PANNETIER While 2020 may have turned unexpectedly into ‘the year we couldn’t travel’, there’s no reason why you can’t bring a little Mediterranean sunshine to your dinner table, recreating some of your favourite holiday dishes or learning new ones. Blessed with a little more sunshine and slightly milder temperatures than mainland UK, Jersey is the perfect place to enjoy a spot of al fresco dining - either from the comfort of your own private outdoor space or enjoying a picnic in one of our many stunning outdoor spots by the sea or in the lush, green countryside. Holiday food has inspired my home cooking for decades, ever since I first flew to a little Greek island called Andros back in the

1990s. The memories of freshly cooked dishes made with locally grown ingredients while sitting in a little taverna by the harbour still remain strong in my mind. If I close my eyes I’m transported back to that first taste of hummus and tzatziki with warm bread, followed by a slow cooked aubergine dish and washed down with a glass of the uniquely flavoured Retsina - a traditional Greek white wine produced for over 2000 years. Sadly, I fell into the (not very environmentally friendly) habit of buying shop-bought hummus for years after that. I loved it in sandwiches with grated carrot (try it, it’s delicious!), ate it as a dip with a platter of crudités or piled it high on roasted sweet potatoes with a sprinkling of paprika and a side of watercress. But hummus really is soooo simple to make! You need just a few basic ingredients and a food processor - although you could make a coarse, chunkier version by hand with a potato masher.

Heavenly Hummus Ingredients: 1 can chick peas (drained and rinsed) 2 tbsp tahini 1 whole unwaxed lemon 1-3 garlic cloves (depending on personal preference) 1 tsp ground cumin 2-3 tbsp olive oil (high quality extra virgin) sea salt paprika to serve Method: To make a creamy, traditional hummus, follow these steps in order. However, if you’re short on time simply pop everything in together and blend until you reach your preferred consistency. In a food processor combine tahini and lemon juice for 60 seconds. Scrape the mixture off the sides then blend for another 30 seconds. Add 2 tbsp olive oil, crushed garlic, cumin and salt and 14 | www.thejerseylife.co.uk

process for another 30-60 seconds, scraping the mixture away from the sides again. Add half the chick peas and process for 30-60 seconds before adding the remaining chick peas and blending again. Taste and add more cumin or salt as required. The mixture will most likely be quite thick with chick pea lumps. Add a little water through the tube as you blend until you achieve the desired, creamy texture. Spoon into a pretty bowl and drizzle with lashings of olive oil and a sprinkle of paprika. Did you know…? Chick peas grow in pods on low plants with delicate leaves that resemble sweet peas. There are two or three peas in each lightly furry pod and the fresh green peas require minimal cooking and can be turned into a fresh tasting green hummus.

RECIPE

If Italy was your planned holiday destination this summer, you may well be dreaming of the beautiful simplicity of local dishes such as insalata di pomodori e basilico (tomato and basil salad), or discovering the best pizza in the world in Napoli, or tasting a different flavour of gelato every evening on the beach in Positano. What’s your favourite gelato? I’ve dreamed of travelling to Italy and learning Italian for most of my life, and yet for some reason I’ve still never been and only committed to learning Italiano at the start of 2020. Thanks to lockdown, Duolingo is my new best friend and we’ve spent hours together as I learn useful words and phrases as well as few random ones I’m sure I’ll never use! Le mie scarpe sono elettriche? Are my shoes electric?! What better way for enthusiastic travellers and food lovers to spend their time than learning how to cook traditional dishes from the countries they’ve visited or plan to visit in the future. If you’ve never used Pinterest before, I highly recommend using this visual mood board style website and app to find and collate recipes.

I recently made this tasty Caponata Alla Siciliana which is a cross between a relish and a stew and can be enjoyed as a starter on bruschetta, as a warm side dish or even as a pasta sauce. Caponata is made primarily from aubergines and green olives with crunchy celery and pine nuts. Researching recipes online, I found that the recipe varies substantially, with some people adding more Middle Eastern flavours and spices such as cinnamon, mint and raisins, but whichever ingredients are added, the end result is always a combination of sweet, sour and salty. Feel free to adapt the recipe as you choose, depending on the ingredients you have available and your personal taste preferences.

Caponata Alla Siciliana

Ingredients: 1 aubergine 12-15 green olives 2-3 sticks celery Handful of pine nuts 2 tbsp capers 1 small cup of passata or chopped fresh tomatoes 2-3 tsp tomato puree few leaves of fresh basil (to serve) small handful of raisins 2 tsp sugar or maple syrup olive oil - as needed for cooking and serving 1 tbsp vinegar (I used apple cider vinegar, but white wine/red wine vinegar work too) sea salt to taste Method: Finely dice the red onions and chop the aubergine into small cubes. Place in a large frying pan with plenty of olive oil. Add sea salt and cook over a medium heat until softened and the aubergine is slightly golden. Add olives (chopped in half either lengthways or widthways, or a combination of both), capers, raisins, tomato puree, sugar, vinegar and passata. Separately, in a small dry pan, lightly toast the pine nuts (take care not to burn them). Finely dice the celery and add to the pan. Add the pine nuts and stir to combine all the ingredients. Remove from the heat and add fresh torn basil leaves to serve. Store in a jar in the fridge once cooled down.

JUNE ISSUE | 15

HEALTH AND WELLBEING

WHY EATING A FIBRE-RICH DIET CAN BOOST YOUR MOOD Did you know your gut environment could have an effect on your mental health? Liz Connor hears more about the gut-brain axis... With the UK currently navigating a global pandemic, it's becoming increasingly more important to take intentional steps to safeguard our mental health. But aside from taking part in lunchtime yoga sessions, speaking to a digital therapist and laying off the post-work quarantinis, taking a fresh look at your diet could help to lower your risk of low moods during this uncertain period. Dr Megan Rossi, aka The Gut Health Doctor (@theguthealthdoctor), reveals how eating with our gut in mind can help bolster your mental health during lockdown. GUT HEALTH IS MORE IMPORTANT THAN YOU THINK "Rather than 'you are what you eat', I like to think of health as being 'you are what you digest'. No matter how healthy your diet is, you won't be able to extract the nutrition from your food and absorb it, if you don't have a healthy gut lining," says Rossi. 16 | www.thejerseylife.co.uk

She explains that our gut flora can have a major effect on our immunity, too. "Most people don't realise that 70% of your immune system lies along your nine-metre digestive tract - so if you want less sick days and lower risk of allergies, it's important to keep your gut healthy." It's only been in the last couple of years that the third element has really taken off in terms of the scientific literature, which Rossi says has turned the concept of 'gut health' into a buzzword. "We contain trillions of bacteria (as well as beneficial viruses, yeast and fungi) in the lower part of that digestive tract. We're just learning that it's this community of microorganisms, working together, that do so much for us in terms of communicating to our brain, heart and kidneys."

HEALTH AND WELLBEING

FEELING BLUE? YOUR GUT COULD PLAY A ROLE "When I first trained as a dietitian, a decade ago, we were taught that if someone has depression or other health issues, that diet could have a small role to play," says Rossi. "However, in the last couple of years - thanks to some amazing research - we now appreciate that diet can have a significant impact on people's mental health." She points to a 2017 Australian study called the SMILES Trial, which was considered landmark in terms of testing dietary improvement as a treatment strategy for depression. The researchers took study subjects with severe depression and placed half of them on a randomised gut-boosting diet, with advice from a dietitian. The other half stuck to their usual diet, but were given social support. The two groups were monitored for twelve weeks and then invited back to have their mental health assessed, using a clinical questionnaire. "What the researchers found was that 32% of those in the gut-boosting group had a significant improvement in depression scores, which classified them as no longer clinically depressed. In the placebo group, it was just 8%," notes Rossi.

A recent study by Yakult (yakult.co.uk) has revealed that nearly half of Brits (44%) have become more aware of the impact foods have on their mood in the past few weeks of lockdown. But interestingly, the comfort food you should be seeking out, isn't exactly burgers and pizza. "The optimal fibrous diet is to make sure you're getting better plant-based diversity," Rossi explains. "There are six different plant-based food groups: whole grains, nuts, seeds, fruit, vegetables and legumes. The different microbes in your body like the different types of fibre, so you need to try and aim for diversity across your plate. "I usually set my clients the challenge of getting 30 different types of plant-based foods per week. It might sound like a lot, especially when we're in lockdown, but start with simple things, like adding a teaspoon of mixed seeds to your breakfast, or a can of kidney beans to your steamed vegetables." She adds: "Just think about getting as much diversity as possible when you're shopping in the supermarket."

"It's such a powerful study that shows looking after our gut microbes through diet can clearly have systemic benefits," she stresses. COULD FIBRE BE THE KEY TO BETTER MENTAL HEALTH? Rossi says that the gut-boosting Mediterranean diet that the Smile study subjects ate was unique in that it provided 50 grams of fibre per day, which could be food for thought for those who are struggling with depression. "On average, most adults in the UK consume around 19 grams of fibre per day, but the government has just released new guidelines to recommend we have at least 30 grams." Interestingly, this is still 20 grams short of the amount of fibre that seemed to have mood-boosting benefits in the Smile study. Rossi explains that fibre is particularly important because of the unique way we digest it: "Humans actually don't have the enzymes needed to break down fibre. We malabsorb the fibre in the top part of our gut, and it isn't broken down until it reaches the bacteria in the lower part of our digestive tract. "The process of breaking down the fibre produces a range different chemicals. Some of them are short-chain fatty acids, which are like communication molecules - it's these acids which we think can have an impact on your mental health." GUT HEALTH FOR LOCKDOWN "One four of us will experience a mental health issue each year, so lockdown aside, there's lots of us who could benefit from looking at ways to improve our mental health through diet," explains Rossi.

JUNE ISSUE | 17

HEALTH AND WELLBEING

SURPRISING WAYS YOU MIGHT BE HARMING YOUR IMMUNE SYSTEM We all know healthy habits are good for us - but what about the lifestyle factors that could be damaging our defences? Liz Connor learns more... We're often told about ways to help strengthen our immune systems - but what about the things that might be doing it no favours at all? Just as healthy lifestyle habits can play a key role in supporting our immune system, there may be certain things we're doing that possibly hinder it too - no matter how many oranges you've got piled up in your fruit bowl. Here are things that could be negatively impacting your immune system... TOO MANY LATE NIGHTS Sleep might not come as easily during anxious times like right now. In fact, the hashtag #cantsleep has recently been trending, as people share their frustrations with their off-kilter sleeping patterns. Getting enough sleep not only feels great but it's also an essential function for the body, explains Dr Emer MacSweeney, medical director at Re:Cognition Health (recognitionhealth.com). "As well as helping to maintain a healthy brain function, physical health, executive function and emotional wellbeing, it promotes a healthy immune system too," says MacSweeney. "It's all down to

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HEALTH AND WELLBEING

cytokines - a type of protein which is made and released during sleep. Cytokines target infection and inflammation in the body and create an immune response - so without sufficient sleep, our body produces fewer of these essential proteins, which can result in weaker immunity." She recommends aiming for seven to nine hours of quality sleep each night and adds that naps are also a great way to top up, particularly if you're struggling with a bout of insomnia during lockdown.

our immune cells, including B and T lymphocytes, all carry specific vitamin D receptors that help to regulate their activity." As vitamin D deficiency is fairly widespread, Brewer recommends taking a daily supplement. NOT LOOKING AFTER YOUR GUT BACTERIA As well as promoting digestion, 'friendly', lactic acid-producing bacteria in the lower part of the gut can help stimulate our resistance to infection - including viruses that may cause upper respiratory tract infections. "Research involving 3720 adults and children concluded that, compared with a placebo, taking a probiotic supplement can reduce the chance of experiencing at least one to three acute upper respiratory tract infections by 47%," says Brewer. "It also shortened the length of a cold, reduced antibiotic prescription rates and meant children took less time off school." Gut-boosting supplements are not all created equally though. Plus, it's important to remember that your actual diet - the food you eat - is the most crucial factor, and a varied, balanced diet with plenty of fibre is essential for promoting healthy gut bacteria.

SMOKING The health risks of smoking have long been documented, and cigarettes can harm your immune system, as well as increasing your risk of developing respiratory illnesses and other major diseases, including many cancers and heart disease. "The nicotine in cigarettes increases cortisol levels, reduces cell antibody formation and damages the lungs, which makes them more susceptible to infection," explains MacSweeney.

If you do want to consider a supplement too, Brewer advises: "When selecting a supplement, look for those that provide a known quantity of digestive bacteria, such as 10 billion to 50 billion colony forming units (CFU) per dose, and which provide at least three different strains for optimum benefit."

If you do smoke, why not try to use the lockdown period as a prompt to cut down or quit entirely? Stopping smoking isn't easy but there's lots of support and online resources to help - and the rewards will be so worth it. NOT GETTING ENOUGH VITAMIN D As well as strong bones and healthy blood cells, vitamin D is really important for keeping your immune system in good nick. "We can only make vitamin D in our skin on exposure to sunlight when the UV index is greater than three," explains Dr Sarah Brewer, medical director at Healthspan (healthspan.co.uk). "As a result, vitamin D deficiency is increasingly likely during autumn and winter in the UK, as there isn't enough sun for us to produce enough of it." Even in springtime though, many people still fail to make enough vitamin D (and remember - it's always important to protect your skin from sun damage). Lockdown means many of us are spending more time indoors than usual too, so our vitamin D levels might be even lower. "Vitamin D helps to activate macrophages - our hunter-killer immune cells that engulf and destroy viruses and bacteria, and stimulates the production of antibiotic-like proteins (defensins) within the lining of the respiratory tract," explains Brewer. "In fact, continues overleaf... JUNE ISSUE | 19

HEALTH AND WELLBEING

NOT EXERCISING ENOUGH Regular movement is a key component of a healthy lifestyle. The NHS recommends everyone should do a minimum of 150 minutes a week of moderate-intensity aerobic exercise per week. Being fit and regularly physically active supports out health overall - including immune function. "Exercise can help promote sleep and reduces the stress hormone cortisol, which can impair the functioning of cells that fight infection," notes MacSweeney. "It also improves metabolic health, has anti-inflammatory influence on the body and helps delay the onset of ageing." If you don't fancy the idea of gruelling bootcamp workouts, MacSweeney suggests dancing as an ideal way to keep active. Not only is it a heart-healthy cardio burn, but learning new routines is also an active workout for the brain. DRINKING TOO MUCH When you're feeling tired or anxious, it can be tempting to crack open a bottle of wine to soothe your worries, but MacSweeney warns that alcohol can weaken the immune system and make the body more susceptible to infections. "Drinking in excess impairs [the] ciliary function of the lungs, which works to keep the airways clear of dirt and irritation," she says. "It also reduces the immune system's response to bad bacteria, increasing the risk of infection." she adds - which is why heavy drinkers might notice they catch colds and other illnesses more. If you do want to enjoy a drink, stick to the intake guidelines. 20 | www.thejerseylife.co.uk

LONELINESS Studies have also found that people who are lonely or isolated may have less healthy immune function than those who feel more socially connected. There might be a number of factors associated with exactly how loneliness and isolation impact our health. However, MacSweeney also notes: "The increased anxiety associated with loneliness can be detrimental to the immune system. This is why it's important to keep socially active, even during lockdown." If you live alone, stay in touch with friends, loved ones and colleagues through video chats, phone calls and messages. "Virtual group gatherings through apps such as Zoom can also be arranged," she adds. "It's a great way to stay connected with friends and family throughout the challenging times we are currently living in."

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HEALTH AND WELLBEING

TAKEN UP RUNNING RECENTLY? FIVE-TIME OLYMPIAN

Jo Pavey has some advice

The long distancer runner and mum-of-two chats to Lauren Taylor about beginner running and why, in her mid-40s, enjoyment is her biggest drive...

Social distancing restrictions have led to the closure of leisure centres, swimming pools, yoga studios and team sport venues, and it means many of us have had to adapt or completely overhaul our fitness regimes. For millions of people, that's meant running. Whether it's the first time you've pulled on your trainers and jogged around the block, or you've simply upped your time pounding pavements in lieu of your normal gym routine or Hiit class, there simply appears to be far more runners on the streets than there ever was prepandemic. Legendary distance runner Jo Pavey says it's "really exciting" that so many people are taking up her sport for the first time.

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The 46-year-old mum-of-two had been training for Tokyo 2020 before it became Tokyo 2021 - what would be her sixth Olympic Games - and is still aiming to compete next year. So, what's her advice for those new to running? BUILD UP SLOWLY "It's always advisable to build things up gradually, because of course, if you've never really run before and you suddenly run every day, you could risk getting injured. Also, you don't want to put too much stress on your immune system if you're not used to running. It's all about building it up gradually - and make sure you take rest days." continues overleaf...

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COMBINE WITH WALKING "Don't feel like you need to run continuously to begin with, just combine running with walking. So you might go out to begin with and jog slowly for a minute or two, and then walk for a minute of two. Just get yourself into it." FIND SOFTER SURFACES "If there is anywhere you can go that's not tarmac, then try to do some running on softer surfaces. But I'm very aware that people might not have any softer surfaces near their home. It's all about being sensible, and if you feel a few niggles, take an extra rest day." TRY DIFFERENT GRADIENTS AND SPEEDS "If there's a hill near you, a hill session is a good thing to do. (Like everyone) I've had to do everything from my front door and it's very hilly around where I live - so that's hard, because I'm not actually very strong at hills and my legs feel quite sore a lot of the time! "Do some multi-paced running where you run hard to the next tree or lamp post, and then jog a bit. Find new routes around your home which you might not have really bothered to go on before, or make up some laps you can time yourself doing." ENJOY IT "It's a time to find a way of still enjoying exercise and really soaking up the benefits of what running does for us. I love running, and that's what's kept me going all these years, really. I love being able to get out, and how good you feel when you get back - all ready to face a busy day. "As a busy mum, keeping active as a family has been a big motivator for me. I love the fact we can get out together, my kids on their bikes and my husband and I running, or my son (who's 10) will now run a bit with me." Set goals but don't berate yourself for not making them "I love to

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set myself goals and mini goals along the way, and of course, sometimes you don't get to the goal. But you can look back at how much you enjoyed the journey, learn from it and progress." DON'T WORRY ABOUT AGE "It's fun not to set limits and think of age as just a number. I think with age, at least you have experience. "I'm still aiming to give (Tokyo 2021) a go. I'd be nearly 48 and I don't want people thinking I'm delusional, because I'm totally aware it's a big ask, but it's fun to try! "It doesn't seem right to talk about competing with the situation that's going on, and everyone working so hard in the NHS, and people suffering. You feel like exercise should be more about health and wellbeing, which is much more of a priority at this stage." Jo Pavey has teamed up with Fit For Sport to launch the 'Activity Challenge' - a free, simple at-home challenge for the whole family. Register at activitychallenge.co.uk.

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WIM HOF METHOD: COULD COLD SHOWERS TRANSFORM YOUR MORNING ROUTINE? Can a combo of breathing exercises, cold therapy and meditation bring on healthy benefits? Liz Connor turns down the heat... Imagine if the tools you needed to beat stress, sleep better and recover faster weren't packaged up in an expensive app or pricey health supplement, but were already innately available - all you had to do was learn to unlock the potential of your primitive mind. According to Dutch extreme athlete Wim Hof, also known as 'The Iceman', we all have scope to tap into these natural human 'superpowers'. It's easy to see how Hof got his nickname - he's famous for daredevil acts like climbing Kilimanjaro wearing only shorts and shoes, running a half marathon above the Arctic Circle barefoot, and holding the Guinness World Record for the longest time submerged in an ice bath (one hour, 52 minutes, 42 seconds). The 61-year-old says he's able to achieve these extreme feats of survival by using what he's termed 'The Wim Hof Method' (wimhofmethod.com) - a three-pillar practice that combines meditation, breathing exercises, and exposure to cold as a means of controlling the body's autonomous response systems.

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The method recently gained attention after being featured in the Netflix series In Goop Health, with Gwyneth Paltrow and her team of 'wellness gurus' discussing the technique, which has amassed Hof over a million followers on Instagram and many more around the world who claim his philosophy to be life-changing.

HEALTH AND WELLBEING

3. Commitment The final piece to the jigsaw puzzle in the Wim Hof Method is sticking to to the practices. The Iceman also uses third eye meditation techniques, where the user visualises a third eye on their forehead, to clear the mind and create a focused atmosphere. "Over time, we as humans have developed a different attitude towards nature and we've forgotten about our inner power. This is the ability of our body to adapt to extreme temperature and survive within our natural environment," Hof writes of his philosophy. "Because we wear clothes and artificially control the temperatures at home and at work, we've greatly reduced the natural stimulation of our bodies, atrophying the age-old mechanisms related to our survival and basic function." WHAT ARE THE SUPPOSED BENEFITS? Hof claims practising his method over a sustained period of time can lead to health benefits like more energy, less stress and an improved immune system. He credits taking ice baths and practising his breathing techniques daily for his success in his many endurance feats, brought on, he says, by the physiological benefits that the combination of the two impart. People have controversially claimed the the Wim Hof Method can improve athletic performance, mental health and even mitigate the symptoms of chronic diseases.

So what exactly does Hof's approach involve? Here's what you need to know...

However, while a growing number of studies show that breathing techniques can be effective for things like anxiety and insomnia, there's conflicting research on whether cold therapy can improve athletic recovery.

WHAT EXACTLY IS THE WIM HOF METHOD? Hof has been practising his methods for decades, setting his first world record for the farthest swim under ice in the year 2000. His technique centres around a trio of basic principles, which Hof believes can help you voluntarily activate your sympathetic nervous system (this is part of the autonomic nervous system involved in the body's 'flight or flight' stress response). 1. Cold therapy One of the perhaps less appealing aspects of the practice involves exposing yourself to icy cold temperatures. Hof believes this can be done in a variety of ways, like switching to a cold shower in the morning, taking regular ice baths, or safely jumping into cold water at a wild swimming spot, depending on where you live (it's absolutely vital this is only attempted after training, with supervision, never alone and only once you know it's safe). 2. Breathing The second pillar is breathing techniques, that draw comparisons to Pranayama (yogic breathing) and Tibetan Tummo 'heat' meditation. There are two stages to the practice: the first involves taking 30-40 rapid 'power breaths' where you inhale deeply and exhale quickly (sort of like you're mimicking hyperventilating). The second stage involves taking one deep inhalation, a full exhalation and then holding your breath for around 10 seconds, while squeezing all of your muscles (again, these techniques can be quite advanced and it's best only to attempt after guided training).

continues overleaf... JUNE ISSUE | 27

HEALTH AND WELLBEING

Many of Hof's fans report positive effects in their own wellbeing, although these are largely anecdotal. But a 2014 study found subjects with flu-like symptoms were able to demonstrate an ability to control their nervous system's response when practising the Wim Hof Method, compared with those that didn't. WHAT'S IT LIKE TO TRY SOME WIM HOF AT HOME? First off, it's advisable not to attempt the Wim Hof Method without consulting a doctor, especially if you suffer with respiratory issues or pre-existing health problems - and it goes without saying that you can't just dive straight in to any of the more extreme aspects of these techniques. But spurred on by Gwyneth Paltrow's positive review, I've been combining cold showers with breathing exercises every morning for two weeks. The breathing techniques might seem complicated or intimidating at first, but they're surprisingly easy to do by just following along to a YouTube video. I took 10 minutes before starting work to sit and practice every day. The first time you try the breathing, it's not unusual to feel a bit lightheaded or notice some tingling in your body, although if you're feeling unwell it's advisable to stop. I definitely experienced some dizziness during a few of the sessions, which is why it's important to practice breathing in a comfortable and safe seated position. Although bordering on tortuous at the time, I found the cold showers were surprisingly a game-changer, and the combination of the two gave me a gentle and natural endorphin buzz.

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The biggest positive change I noticed was having more energy in the morning; my mind was clear and my usual pre-coffee 'brain fog' dissipated, without the need to rely on caffeine for the same affect. "It's a powerful method combining hyperventilation and strong breath holds alongside cold exposure," says Stuart Sandeman, founder of Breathpod (breathpod.me). "The breathing and holding of breath forces the body into sympathetic response, with a spike of adrenaline. "The cold exposure has an interesting affect too as it's a stressful shock for the body, but by going into the cold with a relaxed mind, you start to learn to manage your own stress response," he adds. "You become better at dealing with stress and can increase your resilience to it." Whether it's just placebo or founded on fact, there are many others like me who have found some benefits to trying the breathwork and cold therapy techniques. "It was originally a huge challenge for me, as I only consciously breathe in yoga and I detest the cold with a ferocious passion, but a combination of breathing, meditation and cold showers changed my life in less than a week," says nutritionist Vivienne Talsmat (viviennetalsmat.com). "It takes regular and deepening practise though. I always say that you are as healthy as your breath." Presumably also, your last cold shower.

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HEALTH AND WELLBEING

WHY HAVING A ROUTINE IS SO IMPORTANT RIGHT NOW Yes, that alarm still needs to go on during lockdown, says Jenny Stallard...

From the commute or school run, to lunch breaks and 'home time' or the gym, our days are normally governed by routine. But in lockdown, everything's changed, and rather than relying on train timetables or school bells to keep our routine in check, we are left to our own devices. And it can be easy to let things slip. However, routine is hugely important, not just to get tasks completed, but for our wellbeing - and that of those we live with, too. Louise Goss, founder of The Homeworker Magazine, an online and print publication focusing on all the aspects of working from home, advises: "The importance of a routine right now is stronger than ever. While a routine allows you to develop good, healthy habits, it also provides a sense of safety. "At a time when the outside world can appear quite daunting, and there is so much uncertainty around, those morning rituals can keep us feeling secure and with a sense of normality." It's harder to cross things off the 'to do' list, adds Goss. "When your daily routine is completely changed, it is easy to drift, achieve very little and struggle to find some structure," she says. "If your routine usually involves waking at a certain time, listening to a particular radio station, leaving the house for a daily commute, it's useful to keep those things in place while you establish a new structure, and adapt to these new working norms," adds Goss.

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"Even getting out and using your daily exercise as a form of commute can help you return home, ready to start in 'work mode'." Serial entrepreneur and mother-of-two Natasha Courtenay-Smith, has launched free Zoom business classes for children aged 7-12 called Bolt Biz Kids, and adds that we are, in many ways, busier than before, even though a lot of our activities and tasks aren't happening.

HEALTH AND WELLBEING

Courtenay-Smith, who is running daily Facebook sessions for parents and kids at 2pm, which can give you a good routine 'peg' for your day, says: "In his teachings of the six human needs, motivational speaker and author Tony Robbins talks about how one of our strongest needs is for certainty - which is knowing what is going to happen and devising a plan for achievement. "Certainty can be thought of on a grand scale, i.e. a plan for the next 10 years of our lives, or a micro scale; what to expect from the day ahead. To put it simply, people don't usually like surprises, and even if we like a surprise, it can still derail what we see as our certainty - our internal plan that we were going to be doing a, b and c. "That's why unexpected things, such as having to take the cat to the vet or getting stuck in traffic pre-lockdown, would add so much stress, because it throws our certainty out of the window." Give your family and children a degree of certainty by sticking to a routine, says Courtenay-Smith. For example, saying between 9am and 11am we do school work, from 11 - 1 we occupy ourselves, and at 1pm we have lunch. "If this then repeats as a routine, family members know what to expect at what time, and everyone relaxes. Although it's not written down, most of us operate to such routines whilst at school and work.

"Most people who are working and have children at home are trying to get more done in a day than they usually would - with homeschooling, entertaining, mealtimes and looking after the home," she says.

"Many people are saying that 'every day is the same' and the weekend just blends into every other day. It's true we don't have our usual options to travel, see friends and places at the weekend, but if the weekdays operate around a clear routine, then weekends will feel freer," adds Courtenay-Smith.

"It's therefore more important than ever to be organised and add structure to the day, otherwise everything piles up and everyone ends up in tears. Children also are used to having structure to their day, in terms of times of classes and break times, and are not used to occupying themselves for hours on end without it. "While some of our usual busy-ness has been taken away due to less socialising and travel, we are incredibly busy, due to the combination of the above." Goss adds: "A routine is often praised for being beneficial for productivity and while that is true, right now, it's important to think of it as a good way to lower stress levels, and keep you happier and healthier too. "Working from home demands a bit more thought into creating a routine, because you don't have the visual cues around the office that signal it's time to shut down, stop work or take a break. "Doing things such as timetabling in break times, even setting an alarm to remind you to stop work or scheduling a final 'end of day' meeting or chat that wraps up your working day, can be helpful." "If you can, keeping the weekends free for family and leisure time also helps you not to be tempted to keep working, which is easily done. It helps everybody in the household to have a break and have boundaries between work life and home life," adds Goss.

JUNE ISSUE | 31

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Become A Life Coach in 6 weeks... MARK SHIELDS – THE CAM COACH EXPLAINS... Are you the one friends and family always come to for advice, do you have a deep level desire to help others, do you want to use your transferable skills for something more meaningful, are you contemplating a new year, if yes, yes ,yes then read on. You’re in the right place… In these unprecedented times of COVID 19 it has turned everybody’s thinking upside down. We all thought we knew who we were and what we wanted to do and how we would be spending the next 12-24 months and beyond. Not in this case I hear you think. Everything seems turned upside down however new interests and opportunities are developing all around us. Are you the one friends and family always come to for advice and always ask you to help them solve their problems. Have you always had a deep level desire to help other people, are you contemplating a new career following recent events and would you like to get up everyday with a massive sense of purpose and meaning. If yes then the fastest growing industry, with more people needing help now more than ever then life coaching could be for you. LIFE COACHING AS A CAREER. IS IT FOR YOU? • Do you feel stuck, under valued at work and long to have a flexible career that offers you freedom and financial independence? 32 | www.thejerseylife.co.uk

• Are you stuck in life and want to learn incredible new skills so you can change your own life and the lives of others? • Do you desire to change your own life and create a greater sense of purpose and personal fulfilment? • Do you have transferable skills and want to apply them in a new career you feel passionate about? • Are you the first person friends and family turn to when they are having problems? • Do you to want to benefit from self paced learning where you are in full control and also benefit from having a full time tutor you can call on for support whenever you need to.

HEALTH AND WELLBEING

15000 COACHES SINCE 2005 Since our launch in 2005 we have helped develop thousands of coaches from many countries and they include the following: • Business Coaching • Teacher Coaching • Career Coaching • Executive Coaching • • • • • • • • • • • • BECOME A LIFE COACH & EXPLORE THE CAREER OF THE MILLENNIUM & 20/20 VISION Coaching as a career has escalated in popularity since being described the career of the millennium" in 2001. A global study recently conducted by the International Coach Federation the industry's biggest organisation estimated 53,300 active professional coaches worldwide, generating nearly $2 billion in annual revenue and still growing every year. 20/20 vision describes the insight learned from the international COVID 19 pandemic and estimates 50% of the worlds population will change career in the next 12 months, with life coaching being top of the list, and more people needing coaching than ever before. It seems a no brainer right? GET OUT OF THE RAT RACE & USE YOUR TRANSFERABLE SKILLS With COVID 19, the changes in the economic climate, and more pressure and demands being put on public and private sector workers more and more people are starting to explore additional career options to get them " out of the rat race' and enable them to use their transferable skills in a more productive way. This is making coaching a number 1 career choice as it enables people to help others, experience a life and career change and earn a decent living, all at the same time. This has made coaching one of the fastest growing vocational new career occupations in the world today. CAREER FLEXIBILITY & FINANCIAL INDEPENDENCE As a society many peoples values have changed and as a result more and more of us are craving flexibility, fulfilment and to do something meaningful with our lives. Many want to create a worklife balance and have financial security. Life coaching as a career not only provides us with an opportunity to live a better life but more and more people are starting to turn to coaches for assistance with their own life transitions, whether it be a divorce, a change of job, better health or having the courage to pursue their passion.

Health Coaching Youth Coaching Parent Coaching Corporate Coaching Nutritional Coaching Wellness Coaching Celebrity Coaching Confidence Coaching Life Coaching Performance Coaching Relationship Coaching Fitness Coaching

THE CAM COACH SUCCESS IN BUSINESS MODEL Many training providers lure students into their training programmes with the promise of unrealistic financial rewards and false expectations of what the first year as a professional coach really looks like. Unless proven strategic steps are taken within the first 6 months of going into private practice many coaches fail in their first year. We have learned this over years of mentoring new coaches via our CAM COACH mentoring programmes and know step by step and month by month what a new coach needs to do to succeed in business. The first and most important thing to remember is like any new business it takes a minimum of 12 months to get your coaching business off the ground. Therefore you need to set realistic expectations and ensure your short term strategic plan contains the top 6 steps necessary to achieve your success. Your success is our success. We will give you the attention you need and make the resource available to ensure your future in your new career is guaranteed. As at time of writing we are the UK's most experienced and leading resource for coach success in business courses. We have helped thousands of new coaches learn their new craft and set up in private practice, embarking on a new and exciting career for themselves and continue to do so. These businesses vary from the one man band single coach in private practice, internal coaches in companies and some of the UK's most successful coaching clinics turning over 7 figures. Statistics from a source taken from 237 varied data points states the average life coach salary in the UK is £30,500PA. These figures appear more realistic and our typical of the average salary earned by graduates of ours in their first 12 months. The coaching industry is a fantastic industry to become a part of with great partnerships, joint ventures and new experiences to be enjoyed. continues overleaf...

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It has become without doubt "the career of the millennium" and as long as the right steps are taken combined with the right planning, and the right timescales you will be able to enjoy the rewards of a new career in the coaching industry earning a decent living and helping others all at the same time. YOUR SIX STEPS TO SUCCESS AS A COACH 1 - Identify your ideal client 2 - Create a website aligned to your ideal client market segment 3 - Choose 5 income channels for your coaching business 4 - Complete a business forecast in each of the 5 segments and commit to a 12 month income plan 5 - Break down your appointment levels to weekly based over 40 weeks 6 - Accept the timescales to enjoy complete success is 12 months.

MARKS MODELLING TIP Please remember this is one of the only industry's where you can select your entry level. Its not like other careers where you have to work your way up the corporate ladder. You are no longer in the "Rat Race" The value you put on your charges and services will directly reflect the the value you are putting on yourself as a coach and potential clients will sense this. The key is in your charging and presentation of your services. You can use your maturity, and life / career experience when deciding what to charge and who to market your services at. Many of you will have worked with people, staff, etc over many years and have some incredible transferable skills and experiences to share. This should be reflected in your pricing and presentation. So there you have it, a lot to think about.

From our research and live experience the following is true of a coach in their first year if they follow our business model over 12 months.

We are currently delighted to be able readers of The Jersey Life Magazine 40% discount from all of our courses. Just quote jerseylifesummer2020vision when applying. Our online academy can be found here https://courses.thecamcoach.com/

Our recent survey of nationwide coaches discovered the average coach session fee is currently £100 however you can charge less than or more - the choice is yours. This is an illustration of your earning potential as a coach on a part time basis.

Article written by Mark Shields Author, Educator, Coach 07957 192406 http://www.nlpcourseschannelislands.com/

SOURCE CAM COACH BOOK - How many clients you can expect month by month in your first 2 years based upon the average hourly rate of 100GBP and the forecasted rate of client sessions per month. Note these are not new clients but client sessions and include programmes and repeat sessions. Months 1-3 > 1 client per week Total 4 clients per month = £4800 GBP per annum Months 3-6 > 2 clients per week Total 8 clients per month = £9600 GBP per annum Months 6-9 > 4 clients per week Total 16 Clients per month = £19200 GBP per annum Months 9-12 > 8 clients per week Total 32 clients per month = £38400 GBP per annum Months 12-15 > 10 clients per week Total 40 clients per month = £48000 GBP per annum Months 15-18 > 16 clients per week Total 64 clients per month = £76800 GBP per annum Months 18 - 24 > 25 clients per week Total 100 clients per month - £120000 GBP per annum A recent study carried out by the ICF the world's largest coaching federation found the average sessions per week for coaches 2 years in private practice was 13. At £100 per hour this equates to £52000 per annum over 40 weeks. We have found that professional coaching can be seasonal so this is a very conservative forecast.

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Silver Separators separate in later life; you are less likely to re-marry and your pension is unlikely to increase much before you retire. Clients in their 60’s are more conscious of their long term needs and how their assets might meet those needs than clients divorcing in their 30’s or 40’s.

Fewer people are getting married as many millennials prefer to cohabit. Some have co-habitation agreements but many don’t. Sometimes experiencing divorce as a child is a strong deterrent to getting married yourself. Fewer millennial marriages means fewer millennial divorces and the proportion of over 60s getting divorced appears proportionately high. These divorcing couples are sometimes known as Silver Separators.

The family home may have to be sold, which could be upsetting for the whole family. Pensions are likely to be the next largest asset. Pensions are complicated and in Jersey we don’t have provision for pension sharing, which is the preferred option in the UK.

When divorce happens in older age, after decades of being together, when you have made it through the 7 year itch and the fraught 40’s and think you are ‘safe’, how do you deal with divorce?

When one becomes two there are two houses to pay for and two sets of bills and income is unlikely to double. There may also be inheritance issues to sort through and inheritance and pension issues can be very complicated. Many people don’t have sufficient pension provision to meet their needs in any event and if only one party had worked during the marriage there will only be one pension to divide.

As with any divorce, each situation is unique but there are some differences in the way we, as family lawyers, and the courts approach a divorce where a couple has had a long marriage and the individuals are older.

How does it affect circumstances if there is a new partner, or if both people meet new people? How are their assets and needs and contributions considered? Often this may be the most painful aspect of any divorce.

Children are more likely to be independent, pensions are likely to be larger and roles are likely to be entrenched. There isn’t as much time to change your financial situation when you

Indeed the hardest part of a divorce may be the emotional upheaval and the shock of separation, but especially after a long marriage. Your partner may have been your closest friend, you may be

completely reliant on that person and you had expected to be together forever. You may have been emotionally or financially dependent on that person for decades and not know where to start when negotiating a settlement. You may not have any idea what assets you have if your partner has always dealt with the finances. A sudden change in these roles could be hugely traumatic. It is important for a family lawyer to provide appropriate support to a client who is suffering from the psychological consequences of a break up. Many lawyers will recommend counselling at this stage to ensure a client has the professional support they need at a very difficult time. Instructing the right lawyer who will not only look after your financial needs but also give you the support you need is hugely important. If you need any advice contact Corbett Le Quesne on 733030 or visit our website www.corbettlequesne.com or e-mail enquiries@corbettlequesne.com About Corbett Le Quesne: Corbett Le Quesne is a dedicated family law firm. It was set up in November 2017 by Advocates Barbara Corbett and Nicholas Le Quesne. The firm’s ethos is to provide clients with peace of mind by taking a holistic approach to family law matters, wherever possible working to achieve resolution out of court.

“We are here for you. Anytime.” Corbett Le Quesne • 1a West’s Centre • St Helier • Jersey • JE2 4ST www.corbettlequesne.com • enquiries@corbettlequesne.com • Tel: 01534 733030 JUNE ISSUE | 35

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EASY DIY PROJECTS TO BRING

New life into your home From chalk paint effects, transforming tiles and display ideas, Sam Wylie-Harris suggests some quick and clever revamps...

Decorating projects are usually something many of us put off, or happily call in the professionals for. But in these unprecedented times, lockdown has launched a determined army of DIY enthusiasts ready to tackle a plethora of decorative finishes, get a handle on cabinetry and transform tiles by grouting with gorgeous colours. Indeed, being holed up at home has given a whole new meaning to rolling up our sleeves indoors and inspired many of us to explore our creative sides. Bonus? There are lots of relatively quick and simple home-improvement projects that can instantly breathe new life into a space. Here's so ways to put the creative process into practice...

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TRANSFORM WITH TILING Sprucing up the kitchen with tiling takes skill but with a little bit of practice, there's a look for everyone. Tiling just the splashback means you don't have to go all the way up the wall, so you have impact without being spendy. And depending on the shape and size of the tiles, you only need to build them two or three rows up to get the look. Natalia Ratajczak, interior designer for The Furniture Union, suggests tiling the splashback with subway tiles, adding a strong red grout colour and framing them with a thick black outline to add graphic detailing.

Tempting as it is, don't tile over existing tiles. Ratajczak says it's better to hack off any existing ones to ensure you get a level finish and that your adhesive is fully bonded, etc. If you want to go one step further, add shelving above to tie in finishes and display decorative items. COLOUR CO-ORDINATE CEILINGS AND CORRIDORS It may sound a bit matchy-matchy but coordinating a section of your ceiling with a piece of furniture, especially in a long, dark corridor, is a great option to create a boutique hotel-style vibe. continues overleaf...

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01534 484141 www.channelblinds.com JUNE ISSUE | 37

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joins than a bold geometric design, while a paste-the-wall design is quicker and less messy than traditional paste-the-wallpapers, and you'll need less in your tool kit." CHANGE YOUR OUTLOOK When it comes to window dressing, we all need a creative outlook - but we don't necessarily want the world looking in on us - and there's more to net curtains than meets the eye. Whether you choose lace or voile, they can easily be draped over an existing curtain pole or laced with ribbon and hung on hooks. An easy update, MacPhee suggests layering ready-made curtains over lightweight sheers. "The voiles give a softer light and privacy for those at-home yoga sessions and moments of calm," she says. "Hang from net curtain wire or swap your pole for a tension wire." CUSTOMISE WITH CHALK PAINT If you want to paint the town - sorry, home - red (or any other shade for that matter), chalk based paint offers a flat, matt finish and brilliant coverage with one or two coats. Ideal for painting walls, furniture, indoors and outdoors, it's especially suited to vintage pieces (think shabby-chic finish) or flea market finds that just need a bit of love and attention.

Using a strong colour on the ceiling (Furniture Union recommend matt emulsion finish) teamed with cabinetry in the same colour (a satin finish works well for woodwork, offering a mild sheen) can make a narrow space look utterly revitalised. UPDATE HANDLES AND KNOBS Depending on your taste, handles are to a chest of drawers what the standing area is to your shower - both need to be functional and stylish - and as they say, it's all in the detail. An easy update, industrial-style knobs, statement or drop handles will instantly increase the pulling power of furniture throughout the home and kitchen units, without having to splash out on replacing whole items. And the good news is, many are simple screw and bolt types, so no drilling required. GET THE WOW FACTOR WITH WALLPAPER Budget allowing, think about making the switch from paint to paper - zooming in on a section of the space, rather than the whole room, makes much lighter work of the task and means you don't have to worry about clearing everything out of the way. "As with painting, adding wallpaper to one wall rather than the whole room is a great first-time project," says Lorna MacPhee, furnishing accessories buyer for John Lewis. "If this is your first attempt, choose a ditsy or abstract design that's easier to pattern match, being more forgiving along the

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To point you in the right direction, we recommend Frenchchic paint or Annie Sloan who have a range of durable, weatherproof chalk paint that's suitable for wood, laminate, metal and plastic. A top coat will seal, protect and keep the colour long-lasting, so this is especially good for garden furniture. And thanks to rigorous testing, it's also certified safe enough (EN 71:3) to use on children's toys - think an old train set that just needs a lick of paint to bring it back into service.

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YOUR OUTSIDE SPACE;

What dreams are made of...

WORDS AND IMAGES SUPPLIED BY KATYA PASTORINI, PAINTED BEAUTIFUL

The concept of living in outside space is particularly evocative, of holidays in warmer climes, nature, scents, sanctuary, entertaining…. OUTSIDE LIVING As many of us find ourselves with an unprecedented amount of time at home, we are looking to enhance and draw upon all useable space. Outside living space, whatever the size is a wonderful way to create an extension to our homes, even when it is not used, it is a reminder of times when it can be. ANOTHER ‘ROOM’ Design and curate, just as you would for an internal room and care for and maintain the ‘living’ area of your outside space as you would a room in the house, so that it is living ready. Space permitting have comfort seating and an eating area. Remember to make it your own, do what works for you rather than what you feel you should have..

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MATERIALS AND FURNITURE Naturally, the choice of hardware materials is determined by exposure to the elements, despite this there is a plethora of options now available, which includes both manmade and natural products. There are some seriously stylish external furniture designs, which would not look out of place inside the home, even if they are not designed for that versatility. The vast improvements in the designs has given tangibility to the concept of outside living. Last but by no means least, the option to upcycle items such as pallet boards and old furniture with paints like Fusion Mineral is great and affordable way to furnish these spaces. As well as dining and seating furniture, occasional tables would be good addition to the furniture scheme.

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LIGHTING Plan your garden lighting well and enjoy your garden all year round; maybe you have chosen delicate fairy lights, handsome lanterns or invested in fitted external lighting, whatever you have chosen, remember to plan the lighting scheme. A wisely designed scheme will see eating/seating areas, plants, architectural features, decorative items pathways and trees illuminated, with a blend of lighting features, such as spotlights on paths, suspended lighting over tables, fairy lights and candles for soft, atmospheric lighting. PLANTS The use and choice of plants is a vast subject, so we have drawn out a couple of concepts. Plants may be used to link the interior to the outside by placing large leafed house plants by doors and windows overlooking the outside space. Another way of creating linkage to different areas is to use culinary plants as decorative features, which would be useful if there is no space for inground herb and vegetable planting. If you choose to have plants, only have what you can manage to look after, do not let care of plants become a chore which detracts from your enjoyment of the outside space. COMFORT AND DĂ&#x2030;COR Decorative features are equally as well placed outside as they are inside. A well placed outside mirror or shelving with a medley of decorative planters, for example would transform an area from feeling functional to being more akin with a curated living space. Vertical spaces could be enhanced for both functionality and dĂŠcor by using shutters, wooden ladders, pallet boards, weathered tree branches for hanging lighting and/or planters. Soft furnishings are essential in order to maximise comfort and usage; cushions, throws and durable table cloths, all stored in a beautiful large basket when not in use. An outside rug is a lovely underused feature to add a design element, as well as casual seating cushions. DINING AND ENTERTAINING Other than key aspect of outdoor furniture, there are some fabulous cooking and drink serving ideas for outside dining, which provide features for all sizes of areas, and again extend the home into the garden. A great idea for entertaining is a wall projector for films under the stars. SANCTUARY We often see our outside space as a sanctuary to escape to. A serene ambience could be enhanced by: lighting, the placing of seating in a quiet position a water feature, even if is a small planter with water flowing over pebbles, scents from plants, meaningful decorative items such as statues. For further information on any of the above pop into Painted Beautiful in the Central Market or contact Carrie or Katya on e-mail: paintedbeautifuljersey@gmail.com www.paintedbeautiful.com Facebook: Painted Beautiful Phone: 07797 816443

JUNE ISSUE | 41

HOME LIVING

TOP TIPS TO MAKE THE MOST OF YOUR LIGHTING If you're in need of a fresh fix, here's how to light up your world in lockdown, says Sam Wylie-Harris... Lighting in the home is really important, especially right now, when so many of us are spending twice as much time inside. While some of us will have switched on to the latest lighting trends, and illuminated, enhanced and created the perfect ambience to unwind at the end of the day, chances are most of us won't have thought about how a flicker of light, or sun streaming in during lockdown can affect our outlook, and mood. "There needs to be a contrast from getting up in the morning and work mode, to stopping work in the early evening and reinforcing the mindset that it's the end of your working day," says Ellie Coombs, lighting designer and managing director of Nulty Lighting, international design consultants. "Task lighting for work at a desk is important, but the rest of the time, it's about adjusting your lighting; the light level, the direction of light and the colour temperature for each different activity."

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Coombs says we should think about changing the lighting for cooking, crafting or reading. For instance, after work, perhaps sit in a chair near a window to read a book, catching the last hour of sunlight. "With the longer evenings making it much lighter outside, if you have children, close the curtains or blinds. The lower and warmer light levels send a message to your brain that now it's time to prepare to go to sleep," suggests Coombs. Here are her top tips for lighting up your home - no electrician required... SHED LIGHT ON A DARK CORNER "Personally, I don't mind a dark corner, it's about having the contrast of light and dark areas in a room. If you have a dark corner and want to light it up, try a floor lamp, which will make the room feel more spacious. Lamps work well as you can move

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them around - they offer a more intimate light source and a better quality of light. Generally, if you go into a lighting designer's house, they are almost entirely lit by lamps, rather than ceiling lights." CHANGE THE LIGHT TO SUIT YOUR MOOD "You can completely change your perception of a space depending on how you light it. Lots of diffused light on all the walls and ceiling will make the space feel spacious and open. Whereas lower levels of light in pools from lamps, just where you need them, will make the space much more intimate and cosy. You may be spending all your time in just one space, but it doesn't have to feel like the same space."

PUT YOUR ART IN THE SPOTLIGHT "While you're at home, experiment with a movable task light to highlight a piece of art or favourite sculpture. Grab a table lamp on an extension lead and play with it - move it to different places to see what works. Then contract an electrician to install something permanent when lockdown is over." KNOW THE NEW BULB JARGON "With all the new LED and other energy-saving light bulbs on offer, choosing the right one has never been so complicated. In brief, the rules are as follows: "Always buy light bulbs from reputable manufacturers... they may be more expensive, but they will last longer, give you a better quality of light and avoid any safety concerns. "The wattage is no longer a clear indicator of the amount of light a bulb will emit... you now need to look at the lumen output. "Colour Temperature indicates how warm or cold a light source will be...the lower the number, the warmer the light." MAKE THE MOST OF SUNLIGHT "The more we can use natural daylight at home, the less we use electricity, which of course, is better for the planet. Even if you can't position your work-at-home desk near a window, try to have your lunch break outside or near a window.

USE SMART LIGHTING "You can resolve the fact you don't have any lighting control by purchasing a smart lighting kit. Add it to your home Wi-Fi, download an app and then connect smart lighting products to your phone. You can then set timers to wake you up and create lighting scenes and moods for your home, all from the touch of a button. No electrician needed." ONLY USE THE MAIN KITCHEN LIGHTS WHEN YOU COOK "A lot of us have open-plan living spaces, and we're spending all our time in one space during the lockdown. If you have undercupboard lighting in the kitchen, try using it in the evening, to add some soft, ambient light. Use the brighter, high-level lights only when you're cooking. "If you are thinking about re-doing your kitchen lighting in the future, think about positioning. It's important to light the work surfaces and not create shadows, rather than having a grid of lighting across the entire space."

"Think about where daylight comes from, at which time of the day, and learn its natural cycle. Maybe think about moving a comfy chair to a window that catches the sun at lunchtime. That way, you're more likely to sit there and read a magazine, or have a sandwich or cup of tea." THINK CAREFULLY ABOUT STATEMENT LIGHTING "Chandeliers and statement lighting are usually chosen because you love the way the piece looks. But make sure the scale fits the room and you can walk underneath it without hitting your head. Consider positioning it over a table that you're not going to move. "Before you purchase, switch it on and see what sort of light it gives out. Will it be useful? Or will it just be a feature of the room? Consider the rest of the lighting for the room and if you need anything additional to light the space." HAVE FUN "Most importantly, have fun and play with different lighting options - it's a great way of making a space your own, can completely change the look and feel of a room at a flick of a switch, and without physically touching the property itself."

JUNE ISSUE | 43

HOME LIVING

Create a Scandi 'RELAXED RUSTIC' VIBE AT HOME

Freedom to roam might be limited but Scandi style brings the natural world indoors, wherever you live. Gabrielle Fagan explores the new rural chic...

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You've got to hand it to the Scandinavians - they know how to live, with their uncluttered homes and effortlessly stylish sophisticated spaces.

"The colour palette should echo rich autumnal browns - think of horse chestnuts - and offset those with calm neutrals, beige, white and subtle grey," explains Brantmark.

'Relaxed rustic' is their cool new update on traditional country decor - and it's not hard to fall for the look, which seems tailormade for the soothing, tranquil settings we all crave in these current stressful times.

"When you look at your home, you need to think about balance. Everything in your home should be useful and cherished. Swedes are good at finding furniture that combines form and function," she adds. "Their priorities are for practical pieces which also look lovely."

It takes inspiration from nature, and there's something truly comforting about reflecting the great outdoors in our homes, when our freedom to roam is so limited. "We need spaces where we can switch off, feel comfortable and instantly relax, especially at the moment," agrees Niki Brantmark, author of Relaxed Rustic: Bring Scandinavian Tranquility And Nature Into Your Home, a beautifully illustrated guide to the style. "Generally, we're seeking more 'rustic' touches because they bring texture, depth and warmth to the home while helping to maintain a wonderfully calm feel," explains the British-born interiors guru, who lives in Sweden and runs an award-winning blog, My Scandinavian Home. Brantmark believes the 'relaxed rustic' look can be created wherever your location. All that's needed, she says, is a blend of sustainable materials, individually crafted pieces, vintage finds, and an easy-on-the-eye colour palette. "You too can create a haven where it's possible to switch off and luxuriate - albeit temporarily - in life's simpler pleasures," she promises. Like the sound of giving your space a 'relaxed rustic' touch? Here's three ways to conjure pastoral perfection at home... RUSTIC REVIVAL Homestead is one interpretation of new rustic, but banish any thought of this being a bare bones Little House On The Prairie look. Instead, this is an elegant, fresh approach which puts the spotlight on wood - highlighting its natural grain, tones and textures and allowing it to enhance a carefully curated interior, where each item has been chosen with care.

Brantmark advises being guided by the 'less is more' principle, as having fewer items means each can be given more space, and they can become individual home 'stars' in their own right. Rustic Tip: Give rooms a timeless feel with a mix of well-crafted furniture, from a variety of different eras and made from beautiful materials. You don't have to buy new; instead source from charity shops, flea markets and auctions as these items will have the patina of age and can be restored or up-cycled. CONTEMPORARY COUNTRY This look proves you don't have to own a classic country cottage with roses around the door to live in rustic style - any modern space can be adapted to conjure a country dynamic and feature rustic-chic details. "Think clean lines, striking monochrome and rugged stone surfaces reminiscent of snowy, weather beaten landscapes," says Brantmark. "Graphical homes play with contrast: sharp black and charcoalcoloured features are silhouetted by white walls and ceilings. The look is softened with warm textures such as cosy sheepskins, cowhide rugs, stacked firewood and foliage gathered from the surrounding countryside." Rustic Tip: Ramp up the light. Long dark winters are a fact of life in Scandinavia, so making the most of natural light is a priority there. Cotton or linen blinds instead of heavy curtains especially in summer - allow more light to flood through windows and won't block any view of the great outdoors. Painting walls and floors white is another way to maximise light and make spaces seem larger. continues overleaf...

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SNUG SANCTUARY If you've fallen in love with rustic but a full revamp is out of the question, why not conjure a cosy nook which reflects elements of the natural world? "It's about creating an oasis of comfort and calm," says Brantmark. "Plants, flowers, feathers and collections of pebbles all play a part in connecting the home with its environment, and creating a sense of continuity between the outside and inside." Featuring rough textures, such as raw slate and concrete, will bring a space to life, she adds, and can be complemented by the addition of natural wood and rattan. Rustic Tip: Colour is gradually seeping into Scandinavian homes but be sparing with bright shades. Earthy, calm soothing tones - such as gentle greys, soft blues, pale greens or subtle shades of brown - are the way forward. If you're nervous about plunging into the palette, paint the ceiling and leave walls white. Relaxed Rustic: Bring Scandinavian Tranquility And Nature Into Your Home by Niki Brantmark, photography by James Gardiner, is published by Cico Books, priced ÂŁ19.99. Available now.

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MEL OWERS Painters & Decorators Limited

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726663 Or contact John McInally on 07797 710 890 anytime Daytime telephone and fax number:

Email: melowers@hotmail.co.uk Kroonstad, Clairvale Road, St Helier

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How to get e Nomadic Luxe Look Warm tones can enhance a chilled-out vibe at home, says Sam Wylie-Harris... These are challenging times for style hunters, especially if you're in need of a far-flung fix and long to be somewhere else. In the new normal, souvenirs from souks, textiles and prints that draw on a mix of cultural influences, and decorative trimmings that reflect our eclectic tastes, feel as out of reach as a Moroccan riad - and wafting down a mosaic-tiled courtyard in a beaded kaftan. But while we're social distancing, would-be globetrotters and those loving lockdown are perfectly placed to spice things up at home with warm tones of terracotta, a gleam of gold, and rich fabrics to capture a timeless, laid-back look inspired by the past, as we look forward to the future. Here's how to introduce some sun-drenched stylish updates... "As spring creeps into summer, add touches of warmth to your scheme with terracotta reds, soft pinks and hints of gold," says Emily Dunstan, home buyer at Heal's. "Drawing inspiration from the outdoors will create a comforting environment that's gentle on the eye, perfect for a relaxing lounge area or bedroom; while

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blending rich, earthy tones with refined elements of brass and gold will evoke an exotic feel, bringing a sense of holiday heat into your home." IT'S ALL IN THE DETAIL Dunstan suggests weaving earthen tones into your existing palette with soft furnishings, such as their Linie Design's Monu Rug in rose. "Its elegant, abstract motif will add interest, whilst subtle golden detailing will catch the light and create a subtle shimmer." For smaller finishing touches, try introducing a distinctive pattern, such as those seen on this Stones Cushion, which combines rich gold with an eye-catching print, to add a hint of nomadic luxe. And to mirror the ornate carved detailing and handmade pieces you might see in a souk, Amara's version looks as authentic as one you might be tempted to try and stuff in your suitcase. To make a larger statement, a patterned sofa in warm hues will create a focal point within the room: "This season, One Nine Eight Five (Heal's design studio) took inspiration from the curves of our

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flattering soft glow of candles, an array of rattan pendants hung at various heights will offer a nod to bazaar style, without compromising the calm vibe of the space. WARM GOLDS RADIATE WARMTH A cool palette of grey and deepest charcoal, backed by a wall painted in gold or mustard, offers an earthy contrast and works brilliantly in an entrance hall or fireplace surround. Team with monochrome travel prints for a glowing getaway feeling. Wallis sofa, creating an abstract design that echoes the shades of spring. Featuring deep red and orange brush strokes alongside nude shades, this bold upholstery also includes a velvet ochre backing, drawing the eye from every angle," explains Dunstan.

"Terracotta and rust are colours found in nature and offer a connection to the outside world, creating a sense of calm," says Helen Shaw, director of Benjamin Moore UK. "Incorporating rich, bold spice colours creates instant character, taking a small space from sterile to stylish."

BEIGE AND BROWNS BLEND EFFORTLESSLY TOGETHER Bold without being overpowering, shades of spice, rust and terracotta are design staples that lend themselves to a multitude of decors, from Scandi to mid-century," says Suzy McMahon, buying director for Sofology.

And if you really want to luxe it up, what could be more wondrous on the wall than metallic feather wallpaper?

"These are colours that work best when chosen to complement, rather than clash. Keep walls and furniture tonal and embrace the richness that comes from reddish oranges and rusty browns." For a truly impactful scheme, she recommends pairing accents of saturated tones of green, black and navy. And you can enhance the look with darker metallics, such as gold and bronze, rather than silver or chrome.

"We may not be able to go on fabulous holidays right now, but that doesn't stop us taking inspiration from the stunning aesthetics of Moroccan interiors," says Alex Whitecroft, head of design at I Want Wallpaper. "The use of spicy, warm tones and pops of gold can bring a much needed heat, and create a sense of the exotic in any room. Try a splash of cobalt blue to really bring a room to life - as inspired by the incredible Jardin Majorelle in Marrakech."

"Furnishing your space with upholstery in one of these versatile spiced hues will create a warm and cosy feel," says McMahon, and the choice of material will really set the tone here. "Selecting a velvet will create an opulent, luxurious finish, whereas a linen or cotton will bring a sophisticated yet relaxed atmosphere. Layer with throws and scatter cushions in similar shades and tactile textures, to bring added comfort and depth to your scheme." MAKE THE SWITCH TO DECORATIVE LIGHTING As Claire Hornby, head of creative at Barker & Stonehouse points out, lighting is an integral part of any Moroccan-inspired interior. As well as floor-standing lanterns with an artisan feel, and the

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GARDENING

WHY YOU REALLY DON'T NEED TO BE AN 'EXPERT' TO START GARDENING Charlie Hart is on a mission to encourage everyone to give growing fruit, veg and flowers a go - even intimidated beginners. By Hannah Stephenson... Are you frightened of your garden? Terrified of killing your plants and overwhelmed by the sheer choice of species? Gardening expert and author Charlie Hart is here to help with his new book, No Fear Gardening, aimed at budding gardeners who simply don't know where to start. And even if you're a total beginner, with just a tiny balcony or a small courtyard, you can ease into gardening and find relatively quick success, he promises. "The most important thing is to make sure you're enjoying yourself," says Hart. "Don't fall into the trap of thinking only experts can garden - and follow your instinct." FORGET NEEDING TO BE AN 'EXPERT' In fact, he adds: "Don't get too caught up in the rule. People get caught up in a terrible flurry, start reading online and look at how

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to do this and that. Seeds want to grow. All you have to do is give them sun, water and soil. "I have grown cordon tomato crops and haven't pinched out the leader or taken the little side leaves out as they grow. I get a messy, sprawling plant but I still get plenty of tomatoes. This 'expert-itis' puts people off gardening." OR BEING A CONTROL-FREAK... Things don't have to look perfect, either. "Don't worry about the garden being a bit out of control. As a species, we try to control everything. All the fun is in letting it go a bit. Win that battle in your mind," says Hart. "I would rather have a slightly messy but abundant and productive garden, than a wonderfully tidy but sterile one." THINK ABOUT AN EASY MENU "For people who just want to potter, there's nothing as motivating as the chance of a decent meal at the end of it. Rather than growing from a catalogue picture, grow with a menu in mind.

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Grow what you enjoy eating,not what everybody else is growing," Hart suggests. "The easiest fruits are berries and currants. You can get a large yield of raspberries, for instance, out of a relatively small amount of space." Standard veg which are easy include potatoes, while carrots are better started off later because that reduces problems with carrot fly, he observes. DON'T FORGET HERBS "Parsley is easy, and it will stand through the winter when other herbs have vanished or are feeling sorry for themselves," says Hart. "Given the potential reward, I'd strongly advise people to grow basil. Start the seed off in trays on a windowsill and let them grow on. I don't pot them on. I treat them like some people treat lettuce. "Once they reach a suitable height and it's warm enough outside, I plant them straight from the tray into the ground. Think of basil as a shrub rather than a standard herb. "If you can plant it in a pot with a reasonable root run, it should be all right, if you have a sunny spot." Don't forget perennials such as rhubarb, which over the years will give you greater reward for smaller investment, he notes. continues overleaf...

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GARDENING

GROW UP AS WELL AS OUT "Think about your small space not just horizontally but vertically. There's nothing to say you can't train a vine up a drainpipe, or why you can't grow all sorts of soft fruit and train it in such a way that it doesn't steal all the light from the rest of the garden." Veg such as climbing beans will make the most use of your vertical space, Hart recommends. DON'T LET A SMALL GARDEN PUT YOU OFF Tomatoes are great for small spaces, says Hart. "Of all the plants I grow, tomatoes give me the most pleasure. They are good for a small garden. They love the sun and you can grow bush varieties in a container and move it around to find the sun during the day. "Grow them in a big tub. They want a good root run and they are quite hungry. Good varieties include Gardeners' Delight." The simplest thing to grow is salad, which can be grown in small containers or even an old piece of gutter. Of all the salads, the easiest to grow is rocket, he reckons. START WITH EASY FLOWERS "My go-to flowering plant is a pelargonium. They're very pretty and you can get varieties with citrus-scented leaves, which are glorious. They're fairly bullet-proof in summer and they are easy to propagate, so if you have one plant you can make several more without leaving the house. They will also be happy on a windowsill - they don't need to be put outside - and are drought tolerant.

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"Some easy flowers can be edible" Hart adds, "such as marigolds, which can be used in place of saffron, as can sunflowers as a food colouring." No Fear Gardening: How To Think Like A Gardener by Charlie Hart is published by Constable, price ÂŁ16.99. Available now.

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TRAVEL

Mazel Tov

Jerusalem

by Rebecca Underwood

Jerusalem, one of the world’s oldest and most enchanting cities, attracts more than 3.5 million tourists annually. Visitors are richly rewarded with a unique spiritual experience and a mesmerising insight into a colourful kaleidoscope of history and culture. With a turbulent past, which continues to this day, Jerusalem is considered to be a sacred site for Jews, Muslims and Christians alike. Architectural finds unearthed in the area known as the City of David reflect signs of human settlement dating back to the 4th millennium BC. The towering walls, surrounding the Old City, were originally constructed by the Israelites in the 9th century BC and rebuilt in the 16th century during the reign of Suleiman the Magnificent, the Ottoman Caliph. The Old City, which is divided into Armenian, Jewish, Muslim and Christian quarters, was recognised as a World Heritage Site in 1981. Jerusalem offers an extensive choice of places to stay but for those seeking a spot of high end pampering, the luxurious David Citadel Hotel, located on King David Street, is within walking distance to the Old City’s Jaffa Gate entrance and it’s just the ticket. This property offers the largest bedrooms in Jerusalem and I was most fortunate to be allocated an elegant junior suite measuring 47 sq metres and featuring a furnished terrace overlooking the Old City. Sumptuously furnished with oak parquet flooring, a chic lounge area and an ultra comfortable bed swathed in crisp, white linens, it was the perfect sanctuary. The spacious bathroom, furnished with Carrara marble tiles, includes a large bathtub and separate shower, and for those of us with a penchant for high end brands, a generous selection of BVLGARI bathing products. Up with the larks the following morning I headed for Seasons, one of the hotel’s many stylish dining venues, where the extravagant buffet includes a wide variety of delicious breads, cakes, fruits and salads, hot dishes and delicious fresh fruit juices. I must admit that I still managed to indulge in two sweet pastries and feeling a trifle guilty I made my way to the fabulous outdoor swimming pool. After a few strenuous laps in the 28°C waters I had every intention of planning my diary for the rest of the day and swiftly succumbed to a mid morning snooze on a comfortable sun lounger. Guests residing in the hotel’s suites are welcome to take advantage of the lavish executive lounge, which presents hot and cold light dining options throughout the day. I selected a few dainty sandwiches and a scrumptious lemon tart along with a piping hot cup of tea and then it was time to head outside and I made my way to the Temple Mount in the south eastern section of the Old City. continues overleaf...

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TRAVEL

dead and within the church are the last five Stations of the Cross. A small chapel, which is accessed by a winding, stone staircase, is the site of the 10th Station, which is where Jesus was stripped. The 11th Station, behind the wall, is the place where Jesus was nailed to the cross and the shrine features the most exquisite mosaics. The 12th Station, the Rock of Calvary, features a Greek altar, ornamented in Eastern style, and it stands over the place where Jesus and the two thieves were crucified. In the bedrock, beneath the altar, is a large crack, caused by an earthquake on the day Jesus died, and visitors are welcome to touch the stone. The 13th station is where the body of Jesus was anointed after his death and the 14th Station is the Tomb of the Holy Sepulchre, the site of Jesus’ burial and resurrection and Christendom’s most sacred place. It is clear that this site offers a true spiritual experience and the atmosphere is all encompassing. Eshel Suites Apartment Known to Muslims as Al Haram A’ Sharif, Temple Mount is the location for two of Islam’s most sacred places of worship, the Al Aqsa Mosque and the Dome of the Rock. It is also the site of the First and Second Temples, revered by those of the Jewish faith. The view of the exterior of the Dome of the Rock, which features 5000 shimmering gold plates, donated by the late King Hussein of Jordan, is simply unforgettable. This site is revered by Jews as the place where Abraham prepared to sacrifice his son, Isaac, and for Muslims it is the place where the Prophet Mohammed ascended into Heaven. The nearby Western Wall, which supports the outer section of the Temple Mount, is where the Second Temple once stood. Judaism’s most sacred site for prayer, this is where worshippers recite scriptures and it is believed that prayers written on small pieces of paper, which are inserted into the cracks between the stones, will take precedence. I then headed back towards the Jaffa Gate entrance to view the spectacular King David open-air sound and light show at the Tower of David. The inner walls of the ancient citadel present a wonderful display of colourful cinematography and music, which depicts the fascinating story of David; the shepherd, poet, warrior and musician, who emerged as the founder of Jerusalem and King of Israel. The audience was enthralled with the spectacle and the electric atmosphere was enlightened by joyous outbursts of spontaneous applause. The experience was simply unforgettable. Later in the evening, whilst exploring the area around my hotel, I came upon a very popular restaurant. Primitivo, located on King George Street, is the ideal spot for casual dining and it was buzzing with locals and visitors alike whilst a stream of young and trendy waiters balanced various dishes emanating enticing aromas. I ordered the succulent 300g entrecote steak with roasted potatoes, zucchini and garlic confit, which was served with aplomb, and accompanied by a glass of 2012 Flam Noble the flavours were enhanced to another level. The following morning I realised that there was so much more to see and do and decided to extend my stay. I checked into the Eshel Suites located on Even Yisra’el Street, a stone’s throw away from all the action on Jaffa Street. I opted for a spacious two bedroom apartment with a furnished balcony, which was the perfect spot for my morning coffee. The apartment features a large lounge with a dining area and a contemporary kitchen with every appliance including a washing machine and each and every gadget needed to whip up a breakfast. After a comfortable slumber and a revitalising shower I was ready to delve again into Jerusalem’s history. I hopped on a local bus and entered the Old City through the Lion’s Gate and walked along the Via Dolorosa, also known as the Stations of the Cross. As I made my way through the myriad of narrow cobblestoned alleyways crammed with market stalls, displaying every kind of colourful trinket and souvenir imaginable, the magnificent façade of the Church of the Holy Sepulchre appeared. Christians consider this church to be built on the site of Calvary, where Jesus was crucified, died and rose from the

In the late afternoon I embarked on a leisurely stroll along Jaffa Street; a pedestrianised main thoroughfare crammed with little shops, restaurants and bars and as the trams whizzed past at regular intervals, I spotted a stream of people entering the Machane Yehuda Market. This is the hub of Jerusalem’s community, a maelstrom of colourful stalls with fruit, vegetables, nuts, dates and spices piled high and the enticing scents of fresh breads, cakes and biscuits wafts in the air. I purchased a few plump avocados, bananas and pomegranates and then sat down at a juice bar where I was soon engaged in conversation with a few locals who recommended lunch at the Sea Dolphin, a family owned restaurant, which was established in 1967. That afternoon I wandered along Shim’on Ben Shatakh Street and spotted the Sea Dolphin, busy with locals dining alfresco in the sunshine. I ordered a platter of seafood, which included shrimp, calamari, crab, mussels in garlic and white wine and served with a chilled glass of 2016 Shoresh Blanc it was an exceptional dish. Striking up a conversation with a group of my fellow diners I proposed a toast; ‘Mazel tov Jerusalem, and thank you for a wonderful experience’ 'TOP TIP': FLIGHTS Fly from Luton, Stanstead and Gatwick direct to Tel Aviv. For more information visit easyjet.com 'TOP TIP': ACCOMMODATION For more information on the featured hotel visit thedavidcitadel.com or call +972 2 6211111. And for the Eshel Suites visit eshelsuites.business.site or call + 972 58 606 0264 'TOP TIP’: ATTRACTIONS For a wonderful family day out visit Jerusalem Zoo, one of Israel's most popular attractions, which is non-profit making and family owned with education, research and conservation at its heart. For more information visit jerusalemzoo.org. And for more information on the King David Light Show at the Tower of David visit tod.org.il 'TOP TIPS': MARKETS AND TOURS Experience the tastes of Jerusalem's markets including The Old City and the Machane Yehuda Market with a Yalla Basta Bite Card. For more information visit yallabasta.com. And for tours focusing on religion, the Bible, archaeology, history, adventure, nature, culinary activities and cultural exhibitions take advantage of a reputable and reliable local tour operator. For more information visit genesis-boutique-travel.com or call +972-2-6765868 ‘TOP TIP’: TOURS For exclusive and private customized boutique winery tours throughout Israel visit israelwinejourneys.net ‘TOP TIP’: TRAVEL ACCESSORY GoStyler is the world’s first cordless blow-dryer that re charges in only 30 minutes. Features include an LED indicator and dual heat and cool mode for sleek styling. Weighing 1.5lbs it’s much lighter than a traditional hair dryer. Usage time is 78 mins (cool), 35 minutes (low heat) and 16 minutes (high heat). For more information visit buygostyler.com

JUNE ISSUE | 55

FASHION

THIS IS WHY YOU NEED TO GET PROPERLY DRESSED EACH MORNING Prudence Wade chats to a fashion psychologist about why wearing pyjamas to work from home could have an impact on your mental health... As we all start to forget how long we've actually been in isolation for, putting on real clothes feels like a distant memory. Zips, jeans and buttons are a thing of the past, replaced by trackies, loungewear and pyjamas. However, even if you don't technically have to get dressed right now, that doesn't mean you should forgo it completely. Fashion isn't just about aesthetics and vanity, it can also have a huge impact on your mental health. "As tempting as it is to stay in your pyjamas all day, according to psychology and the theory of 'enclothed cognition', it is important to get dressed in the morning, to get the most out of your day," explains fashion psychologist Shakaila Forbes-Bell. "Enclothed cognition essentially suggests that we embody the meanings we associate with our clothes. For example, would you feel more active and ready to workout if you put on a pair of trainers or if you put on a pair of dress shoes? The same logic applies to your daily attire. You're more likely to feel productive and ready to tackle the day ahead if you wear a clean and 56 | www.thejerseylife.co.uk

presentable outfit, than if you stay in pyjamas all day." What we wear is how we express ourselves and what we present to the world, even if the world doesn't necessarily get to see us right now. Forbes-Bell is a strong believer in using clothes to put you in a positive mindset - it literally is about starting the day as you mean to go on. "The same way we associate clean and presentable clothing with work and productivity, is the same way we associate pyjamas with relaxation and sleep," she says. "Staying in your pyjamas all day can force you into a perpetual state of inactivity, and studies have shown that a lack of stimulation has been proven to negatively affect your mental health." The pandemic has brought about so many changes in the way we work. For a lot of us, it means a shift to working from home, and for others it means a decreased workload or being put on furlough. Even if you're not working right now, getting dressed will

FASHION

doesn't want you to forget the rest of your wardrobe, saying: "It's important to remember that comfort doesn't begin and end at loungewear." Even though you might be working from home, most of us are still connected to the rest of our office with video chats and Zoom calls. With this in mind, Forbes-Bell says: "Dressing up once in a while is also encouraged. You're more likely to present yourself in a more professional manner if you dress more formally," she says.

help keep you in a positive state of mind - something which is easy to neglect during the pandemic. Forbes-Bell says: "You'll be more willing to engage in hobbies or activities that stimulate your mind if you dress the part." The psychologist does admit that one of the benefits of staying at home is that we're afforded the opportunity to dress more comfortably. "Comfortable clothing - like lycra and loungewear - has been shown to positively impact our ability to focus and process information, while uncomfortable clothing increases the likelihood of us getting distracted," she adds. While this is definitely a bonus - plus it helps that loungewear and lycra is a lot easier to wash than suits and jeans - Forbes-Bell

Living through the pandemic will permanently change many things in our lives. Forbes-Bell thinks our attitudes towards fashion will shift when lockdown is lifted, saying: "We'll all be paying closer attention to the clothes we own and how we shop." We've been wearing fewer clothes during isolation, meaning we could start to "look at our wardrobes and question why we own so many items, if they actually suit us, and if we even really like them", she says. Of course, when shops reopen and we're finally allowed out, Forbes-Bell says there could be a period of 'revenge buying' all the clothes we couldn't due to lockdown, but this is unlikely to last long. Instead, the psychologist predicts a more reflective approach to fashion, saying: "We'll shift to a more minimalist lifestyle, where we only buy and wear clothes that we're strongly attached to." Considering the huge environmental impact of the fashion industry, an unexpected positive to come out of the pandemic could be a more eco-conscious approach to shopping.

JUNE ISSUE | 57

MOTORING

BMW X5 XDRIVE45E By Jack Evans BMW has beefed-up the powertrain in its X5 hybrid, but how does this affect the way it drives? Jack Evans finds out... WHAT IS IT? The motoring world is hurtling towards electrification and there's little way of ignoring it. Car manufacturers are certainly aware of it, with close to every brand incorporating electric technology in some form within its cars. BMW is no different and has electrified its ever-popular X5. The snappily titled X5 xDrive45e combines the best of what BMW has to offer; excellent engine technology and efficiency with its latest electric know-how. We got behind the wheel to see what it's like...

Facts at a glance Model: BMW X5 xDrive45e Engine: 3.0-litre petrol with electric motor and batteries Power: 389bhp Torque: 600Nm Max speed: 146mph 0-60mph: 5.4 seconds MPG: 200 Emissions: 31g/km CO2

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MOTORING

Of course, keeping those batteries topped up is key. Fall back on petrol power alone and economy figures take a predictable dive. The only drawback when it comes to charging is the standard cable provided to you by BMW enables a charging rate of just 3.7kw - tortoise speeds, by today's standard - which results in a 0-80% battery charging time of over five hours. For context, a Nissan Leaf would take 11 hours to charge to 100% using the same speed of charge - but that would've added around 143 miles of all-electric range. HOW DOES IT LOOK? Off the bat, the X5 hybrid looks pretty much like any other X5. There are no real 'look at me, I'm a hybrid' badges splashed across the exterior, while the only real mechanical giveaway is the addition of a cover for the charging point. For those who want a hybrid vehicle but don't want to shout about it, then the X5 hybrid will be bang on the money.

WHAT'S NEW? The main stand-out points surround that hybrid powertrain, but we'll get to that in more detail later on. Elsewhere, things are standard-fit X5, with the latest in-car technology and top-notch build quality combining in a car which used to stand alone in BMW's range of SUVs, but now sits alongside several other offerings.

It's a clever, well-thought-out design, and one which manages to evolve the looks of the older X5 without being too radical. WHAT'S IT LIKE INSIDE? The interior of the X5 is superbly well made, with high-end materials used throughout helping to give a real sense of occasion. Of course, this is no cheap car - but the fit-and-finish that you get in the cabin does go some way towards justifying this rather steep entry price.

The SUV segment is a hot one right now, that's for sure, and there's not only competition for the X5 from rival manufacturers but from within BMW too. This latest-generation X5 aims to emerge top of its class, and it's likely that this hybrid powertrain will only help to bolster its appeal.

And whereas Mercedes and Volvo have gone down the route of ultra-wide screens, the BMW's infotainment system has been integrated in a quieter, less shouty fashion. It's still a huge screen, mind you, but it doesn't seem as obviously large as in rival vehicles.

WHAT'S UNDER THE BONNET? There's some clever stuff going on underneath this X5 hybrid. Up front, you'll find a bread-and-butter BMW powerplant in the form of a turbocharged 3.0-litre straight-six. A feature in BMW models for decades, the straight-six has the edge over the piddly four-cylinder 2.0-litre that was found in the old X5 hybrid.

WHAT'S THE SPEC LIKE? There's plenty of equipment on board in the X5, and more than enough technology to keep the savviest of button-pushers happy. The main screen is 12.3 inches, and this is bolstered by another 12.3-inch screen in place of where the dials would traditionally go. It utilises one of the most intuitive systems around at the moment, with the option of either touchscreen or dial-operated controls giving you a bit more freedom about how you interact with it.

This is then combined with an electric motor and batteries for a combined output of 389bhp and 600Nm. It makes the X5 genuinely brisk, with 0-60mph dispatched in just 5.4 seconds and, if you keep your foot flat, it'll head all the way to 146mph flat-out. Of course, this isn't being pitched as a performance model, which is why the efficiency figures have been kept so strong, with BMW claiming 200mpg and emissions of 31g/km CO2. Plus, because the X5 hybrid has been fitted with a larger-than-normal battery, it can go around 54 miles on battery power alone. WHAT'S IT LIKE TO DRIVE? One of the greatest compliments you can pay this BMW is that it feels strikingly similar to a standard X5. The changeover from electric to petrol power is barely noticeable, and the engine is so well isolated from the cabin that you have to be quite harsh with the throttle to provoke it into making noise. Around town, it's quiet and serene, with the eight-speed automatic gearbox giving the car far more responsiveness than rivals in this segment.

There's plenty of space inside too, though the boot has taken a bit of a hit as a result of the batteries - it's down by 150 litres on the 645 litres you'll find in the standard X5. Oh, and there's no seven-seat option here - the hybrid is a strict five-seater. VERDICT If you want a hybrid that seamlessly fits into daily life, then the X5 is likely to be a great choice. Excellent running costs, a genuinely useable all-electric range and brilliant build quality all mean that this BMW will be an appropriate option for many. Expensive it may be, but the X5 hybrid is one of the most useable cars of its type thanks to that more-than-50-mile electric range. We do wish that a quicker charging cable was provided, but it's quite a small fly in the ointment. Other than that, the X5 xDrive45e is easily one of the most well-rounded hybrid SUVs on sale today.

JUNE ISSUE | 59

MOTORING

BUYING AN ELECTRIC CAR: WHAT YOU NEED TO KNOW Electrification is a hot topic at the moment, but how do you go about buying one and what do you need to know? Jack Evans explains... CHARGING Charging is the lifeblood of an EV. After all, if there's no charging then you're not going anywhere. It's best to split charging options into three different sections, with all measured in kW - this is how quickly the energy can be delivered to the car. Rapid chargers offer the quickest charging speed. Some are able to deliver over 100kW of power - with some as high as 350kW which, if your car accepts that much, means you can add lots of charge in a short amount of time. Fast chargers have power ranging from 7kW to 22kW. This also applies to domestic wallboxes, which convert a usual household energy supply into a more powerful energy delivery - around 7kW. It means you'll be able to charge your car up more quickly at home.

Electric cars are increasing in popularity with each passing day. As more manufacturers bring their own EVs to market there's more choice than ever before, with buyers able to pick from a variety of different models that all offer different things. Let's take a look at what you need to know... RANGE Range is king when it comes to electric cars. The Tesla Model S Long Range offers one of the best ranges at the moment, delivering up to 375 miles between charges. That said, there are plenty of models which will do well over 200 miles from a single charge. However, always take manufacturer range claims with a pinch of salt. Though most are tested under the latest WLTP testing processes, treat them in the same way as you would manufacturer MPG figures. Though it's possible to return the claimed range, more often than not it'll be a struggle. BATTERIES Working out a car's battery size can be confusing at the best of times, so it's much easier to think of it as the vehicle's 'tank'. They're measured in kWh - and the larger the number, the more range that the car will be able to offer. For instance, a city EV with a 35kWh battery will be able to return around 99 miles per charge. A larger 65kWh battery in a four-door saloon EV can deliver up to 155 miles from a charge. Teslas get these large 65kWh batteries, which is why they can return even longer ranges.

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Finally, there's three-pin charging. At best, these deliver up to 6kW of charge. To fully charge a modern EV, you'll likely need to leave it connected to a three-pin overnight - at least. MAXIMUM CHARGING RATES Though you may have hooked up your car to a rapid charger capable of delivering over 100kW of charge, that doesn't always mean your car will be able to accept it. EVs have different ratings, so if the maximum amount of charge your EV can accept is 7kW, it'll only be able to take a maximum of 7kW of charge - even if plugged into a rapid charger. If you're considering a particular EV, this is well worth investigating. If you know you're going to need frequent rapid charges, then the car's rating becomes even more important.

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BOOK REVIEW

REVIEW OF LOVE AND MUSIC Volume One

BY BARBARA KENDALL-DAVIES, PUBLISHED BY AUSTIN MACAULEY PUBLISHERS LITD In September, 1961, two ambitious young singing students met at the Guildhall School of Music and Drama in London, and the first volume of “Love and Music” is based on the letters and diaries of the baritone, Christopher Davies and the soprano, Barbara Kendall. The last seat in a crowded room was beside Barbara and Chris told her that he had just been demobbed from National Service where he had sung as soloist with the Royal Signals Band. Prior to that he had graduated from Cambridge University. Barbara said that she had left an interesting job with ATV in Birmingham because she had a hunger to sing professionally. Although Barbara did not know it, Chris was in a relationship with Ann, another singer, but it was waning. He was also still in touch with Valerie, his Cambridge girlfriend, and some other girls. However, he and Barbara became the best of friends and gradually fell in love. In 1962 Chris joined the Welsh National Opera training scheme and relocated to Cardiff. It was a wrench and the couple’s letters became full of longing. Despite procrastination, they finally married in 1963 and stayed married for fifty-five years, something of a record in the theatre. “Love and Music” can be obtained from the publishers; on Amazon, Waterstones, W. H. Smith and other good booksellers. The paperback is £11.99 and the E book is £3.50.

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UNLOCK ADVENTURES WITH SEEKERS - – THE MAGNETIC SCAVENGER HUNT GAME

LOOKING TO UNLOCK new and exciting adventures for your little ones as they exercise both body and mind? SEEKERS is a multi-award-winning magnetic scavenger hunt game that encourages children to search for various objects in their environment. Hunt for the items on the magnets and flip them over once discovered. For Ben & Holly fans – head outside into your own little kingdom with this branded version of the game. The starter pack includes the Nature Trail magnet set - ideal for general outdoor scavenger hunts.

And, with additional add-on magnet sets available, SEEKERS’ games can be used time and time again in numerous locations. Seven add-on sets are currently on the market including; At the Park, Beside the Seaside, Shapes & Colours (ideal for younger children around the home) and Car Journey. The target age range for the game is three-years-old and above.

Nature Trail starter pack with magnetic board - £14.99. Add-on magnet sets - £7.97

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