talk of the town, style of the city
SOUTHERN REGION
issue #18
the power of
meditation
career crossroads? www.town-city.co.uk
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editor
a word from the
Spring is in the air!
The nights are drawing out, finally, and our beautiful countryside is waking from the slumber of winter. i love watching the playful woodpeckers fl itting between trees outside the town & City studio. On a clear day why not take a moment to appreciate the world around you, let the sun bath your face in warmth and breathe in the cool fresh air. it’s invigorating. in this issue we’re exploring new directions, new careers, and new homes; as well as good health in body and mind. we’ve got top tips for the big spring clean, ways to prevent food waste, plus so much more. So settle in to your favourite chair with a warming brew, and enjoy. After 18 issues and nearly fi ve years in circulation town & City is now seeking a new owner. if you’re an established publisher looking to expand your portfolio or an independent looking to jump start your publishing career, please get in touch. we’ll be back in May, but until then, have a great spring.
If you have a business, event or service that you’d like Town & City readers to know about, please don’t hesitate to get in touch, we look forward to hearing from you. Town & City Magazine is brought to you by Tidbury Media who also provide a host of creative services. We’d love to hear from you if you need help with your design and marketing.
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what’s inside… 06 08 10 12 14 16 18 4
career crossroads getting enough protein? how clean is your home? keeping motivated… house hunting minimalist makeover making water taste great Winter/Spring 2019
20 22 26 28 30 32
impress in your new job escape to the seychelles happy and hydrated farewell food waste spring pea risotto power of meditation
Cover: whitestuff editor-in-chief Daniel tidbury contributing writers Graham brown, Fiona Stanton, Hannah Van-Der-Linden, Charlotte Johnson, Sarah Hugill distribution Distribution experts Published by tidbury Media
Town & City is a free lifestyle magazine dedicated to keeping you up to date with the latest on home, leisure and business in the south. Grab your copy from the countless distribution points scattered across the region. contact us 01243 430 592 daniel@town-city.co.uk © Copyright 2019 All rights reserved.
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Are you happy in your current job? Do you secretly count down the hours until home time, or regularly experience the Monday morning blues? Do not despair, Town & City’s door is always open, please have a seat and let us help you take one step closer to the career you’ve always wanted.
career crossroads? written by Graham Brown
6
Accept responsibility
Do what you love
One crucial factor in being successful in the workplace is to ‘own’ your career. That means accepting responsibility nOw for where you are, acknowledging the previous success achieved and shortfalls. it means being honest with your boss if you’ve been passed over for that important promotion, and asking yourself where you could add value in your current role.
Of course it sounds like a cliché, but for good reason. it doesn’t matter if you’re earning a six figure salary, or have a company car, if you have no passion for what you do it will reflect in your daily work. Money is of course important, but it’s not the only factor when looking for a new job.
it could be simply delegating your workload, renegotiating your terms of references, or volunteering for higher profile jobs that will put you back in the spotlight. by stepping out of your comfort zone, and banishing the negative thoughts you can empower yourself to seize new opportunities when they arise, and take charge of your career to get it back on track.
People that love what they do are exciting to be around, they have drive and vision and achieve their goals. Picture your dream job, what does it look like? what qualifications are needed, what personal qualities? Make a list of previous success stories, what personal attributes did you bring to the mix? How did it make you feel? Do you prefer working on your own to strict deadlines, or are you better placed in a more informal team environment?
However if staying in your current job fills you with dread, and you don’t see a future in the company then it’s time to take action.
Answers to these questions will start to form the basis of what you need to achieve to get one step closer to your dream job.
Winter/Spring 2019
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Dressed for success we don’t often think of ourselves as a brand, but unconsciously we put across a message to the world in our daily lives. we are a walking advertisement for all we are and do. First impressions obviously count in the interview room, but equally matter when job hunting, and networking. you should always dress for your next job, which sounds superficial but the way you conduct yourself speaks volumes for future employers. regardless of whether or not you have a killer CV, the way you conduct yourself and the way you wear your clothes do matter. ensure you have a freshly pressed suit or dress at hand ready to put on for a job fair, walk with confidence into meetings, and people will start taking notice. remember that prospective bosses will not only assess whether you’re suitable for a job, but whether they can picture you fitting into their company environment.
Supercharge your CV now you know the direction you’re heading in, you need to fine tune the one document that will get your first foot in the door, the CV or Curriculum Vitae. Many people make the mistake of listing pages of all their achievements, or use the same CV to apply to multiple jobs. The CV should be treated as a brief appraisal of your career to date, should be no more than two sides of A4, and should be tailored to each individual job application. in other words if you’re applying for a role that’s customer service focused, you need to highlight more experience you’ve had relating to customer service. it sounds obvious but is often over looked. Likewise listing every single GCSe you achieved twenty years previous is not necessary, as your more recent diplomas or qualifications carry more weight. A recruiter will spend less than 90 seconds skim reading your CV, focusing on key words or phrases that are linked to the job requirement. So keep it relevant, avoid the use of acronyms and remember if they require further information they can ask for it...at the job interview! Good luck.
G U E R N S E Y H O L I DAY A DVA N C E P U R C H A S E R AT E
Super Saver
signs you’re not getting enough
protein We’ve all heard about the perks of protein and why it is essential for our bodies; it helps boost our energy, keeps us feeling full and helps our bodies recover. But how do we know if we’re lacking in this vital nutrient? if you’re following a vegetarian or vegan diet, it’s particularly important to make sure you’re getting enough protein. Protein is not only important for muscles. it has many fundamental roles, including for our immune system, for making hormones, and for making haemoglobin that carries oxygen around our body.
5 ways to tell if you need to up your protein…
8
Hair loss
Taking a long time to heal
you might see more hairs coming out when you shower, or just feel that your hair is getting thinner – most likely all over the head rather than in patches or just at the hairline.
Healing is another vital function of protein. if you’re taking longer than expected to heal from an injury – whether it’s a cut, a bruise, a sprain, or something more serious – the lack of protein could be a reason.
Hair is made up primarily of protein – especially a protein called keratin. but hair is also the least important protein structure in the body, and so when protein intake is low, it’s allocated instead to more important functions, such as keeping our immune system active. For this reason, hair loss may be one of the first signs of low protein intake. However, there can also be other reasons for this type of hair loss – such as a deficiency in iron – so it’s wise to see your doctor to determine the cause.
Mood problems, such as depression
Winter/Spring 2019
Protein is broken down into amino acids, which are then used to make many vital substances, including neurotransmitters. These natural chemicals are crucial for our brain and nervous system, and some also have a direct effect on our mood. One example is the well-known ‘feel-good’ chemical serotonin, which is made from the amino acid tryptophan. So if you don’t get enough protein, your production of serotonin may be reduced, contributing to your low mood.
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Poor immunity
Swollen ankles
A strong immune system is one of the most vital functions of protein in our body. Protein is used to keep the physical barriers in our body intact in order to keep germs out – the skin and the mucous membranes (the ‘internal skin’ such as our gut lining). And it’s used to make antibodies and other immune chemicals that help to fight against invaders and regulate our immune response. So if you’re coming down with lots of colds or seem susceptible to infections, low protein intake could be a cause. Again, there can be many other reasons, including deficiency in any of the other vital nutrients needed by our immune system, such as vitamin D or zinc.
One of the signs of protein deficiency is swelling or oedema, such as swollen ankles. Th is happens because proteins in our blood are also responsible for keeping enough fluid in the blood vessels – and helping fluid to be drawn back into the blood vessels from the tissues. So when protein drops below a certain level, fluid isn’t drawn back into the blood vessels efficiently; instead, it stays in the tissues, causing swelling, especially in the lower legs, ankles and feet. if you have upped your protein intake, but are still struggling with swollen legs you may be prescribed compression hosiery. Oedema and general swelling of the legs can often go down naturally, for example at the end of the day once you’ve put your feet up. However, if the condition persists, visit your GP who may prescribe you compression stockings, such as the Unisex Sock from Activa Healthcare. Compression hosiery is designed to provide the right amount of graduated compression on the legs helping to improve the blood flow and prevent accumulation of fluid in the tissue, which so often leads to swelling and discomfort.
3 ways to increase your protein intake… Get your daily dose with a Plant Based Protein Powder you are what you eat
For vegetarians (non-vegans), making sure you get two to three servings a day of eggs and high-quality dairy foods can be a good start. Also include around three or four servings a day of plant proteins in the form of beans or pulses, nuts or seeds. Vegetarians who work out regularly may need more than this. For vegans, protein intake comes from beans and pulses, nuts and seeds, as well as vegetables and whole grains. Including a broad variety of these plant proteins every day is vital.
For vegetarians and especially vegans, those who have a low appetite, struggle to digest protein foods, or are on a weight loss diet, then a plant based protein powder can be a great option. They are easy to digest and (in the case of those trying to lose weight) can be kept low-calorie. They can be used to make smoothies or shakes, and also added to savory foods such as stews and soups. track your Protein intake
If you’re recovering from illness, injury or surgery, or if you’re highly stressed, then tracking your protein
intake using any of the helpful online tracking tools or apps can be a great first start. Try aiming for around 1.2 grams of protein per kilo body weight at this time. So if you’re 50 kg (just under 8 stone) then you will need around 60 grams per day; or if you’re 70 kg (around 11 stone) then you’ll need around 84 grams. If you think you might not be getting enough protein for your exercise needs, then tracking your intake is also useful. You will need to do some research on ideal protein intakes for your type of training, or training intensity, to find out how much you should be getting.
Winter/Spring 2019
9
written by fiona stanton
how clean is your home? Are you sitting comfortably in your home? well, be prepared to start itching as Town & City looks under the microscope at the bugs and bacteria in your home. Did you know that there are over 8,000 different types of bacteria and bugs in an average household, but luckily for us 99% of these germs are not harmful, but the 1% could be dangerous and even life-threatening in some cases.
The good, the bad and the bugly Our homes are host to a wide range of different germs that could be very hazardous to our health and cause diseases such as; salmonella, blood poisoning, pneumonia, lung infections, meningitis and more. Maintaining a clean home lifestyle is key to staying fi t, healthy and germ-free. suckers regular vacuuming can help keep control of dust and other household dirt, and it’s not just the carpets you that need your attention. blinds, curtains, under beds and other furniture, in corners and above your head. Any surface exposed to the air will gather dirt and form breeding grounds for nasties, so get your nozzle into every nook and crannie.
top tips Check the numbers on hand creams and other cosmetics to see how long they’re supposed to be kept. 10
Store your toothbrush in a drawer to prevent spreading germs and bacteria that accumulate in your bathroom.
Winter/Spring 2019
the toilet seat Put the toilet lid down before flushing to help contain germs and not spread them on to other surfaces in your bathroom, including your toothbrush! regularly disinfect with bleach. disinfect your sPonGes it’s important to clean the things we use to clean. Sterilise your sponges, cloths, basins and dishwashers. Pop sponges in the microwave for two minutes on full and set your dishwater to high to clean effectively. hiGh heat for BeddinG we spend over one third of our lifes in bed, so it’s important to wash all bedding in hot water at least once a week and don’t forget your pillows, these places are all breeding grounds for bacteria. handles and knoBs These forgotten areas are in constant contact and can quickly aid the spread of viruses. regularly cleaning with disinfectant spray is quick and easy way to prevent this.
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keeping
motivated to exercise
So, you’ve built up a solid workout routine, then for no apparent reason you lose all sense of motivation! You constantly feel exhausted and push your trainers to the back of your wardrobe. Sound familiar? You’re not alone! It’s common for many of us to experience a burnout from exercise, struggling to get yourself back into your groove.
we’ve asked our health and fitness experts for their top tips on how to stay motivated about working out throughout all four seasons. find a class you loVe exercising on your own, whether it’s working out in the gym or going for a run, can be a joyless experience. but exercising with others in a class is motivating and much more fun, especially if there’s great music too. when you try a class, give it two or three chances before you decide whether you want to continue or move on to something else: sometimes it takes a few weeks to start to learn the moves, feel comfortable and really get to love it. 12
Winter/Spring 2019
set yourself a realistic Goal and measure your ProGress There’s no point making fi tness goals that are unachievable and unrealistic. For example, you might have an initial goal of losing weight. Decide and write down how much weight you want to lose and in what time frame – a fi tness instructor or trainer can help you work out a realistic goal. take measurements at the beginning of your journey – for weight loss, this could include waist circumference and ‘before’ photos as well as simple body weight on the scales. Then take new measurements every two weeks so you can see how you’re progressing towards your goal.
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feel Good in your own skin The way we see and think of our bodies affects all aspects of our lives. Positive body image and self-confidence play a big role in the everyday activities we take part in such as exercising or going out with friends. when you see yourself positively and feel good in the body you’re in, it shows! it improves our interaction with other people and allows for us to reach new goals. haVe more seX Struggling to find some couple time and keep up with a fi tness regime? why not combine the both, through lovemaking? not only can this help to burn calories, but it can also help you have a great sleep, which can leave you feeling more energised! Sex or masturbation can help to relieve tension and help you go off to sleep faster. by getting a good night’s sleep it can then help you to be more productive the next day, which in turn can help you stay motivated for your exercise routine! Get a fitness tracker They’re an excellent way to set yourself a daily goal, such as ten thousand steps or burning a certain number of calories. slow-releasinG enerGy to give yourself enough energy to work out – and to enjoy it – base your diet on foods that release their energy slowly and steadily. we’re talking mainly about whole foods such as vegetables, whole grains, meat, eggs and fish, nuts and seeds. The opposite – processed foods, high-sugar snacks or sugary drinks – will give you an initial burst of energy followed by a slump that can leave you feeling drained. not ideal in the middle of a workout! work out with friends or Join an online community being with others who are going through the same journey helps keep you motivated and accountable. if it’s not possible to exercise with friends directly, then try an online workout programme that has a Facebook or similar group you can join so you can share your progress and challenges with others. eat eVery three hours try to keep your blood sugar levels and energy levels stable by eating regularly. eat breakfast, lunch and dinner plus a snack mid-morning and one mid-afternoon, with no longer than three hours between. try not to eat carbohydrates after 6pm.
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buying a house is not as easy as 1 2 3, however searching for the ideal home has become easier. Houses are still advertised in the local rag, but with the mobile world taking off, searching is literally at your fingertips. Tablets and phones have the added benefit of instant access where ever you are with handy apps helping you each step of the way.
Mortgage
buying a
house written by hannah Van-der-linden
14
Winter/Spring 2019
As a first time buyer, starting the house process can be quite daunting.you’ve got a deposit but where do you go to get the right mortgage? Money expert Martin Lewis scores top trumps when searching for the best deals on just about everything. His website gives some great tips on how to go about getting the right mortgage for your needs. be that fixed, tracker, re-payment or interest only. why not take a look at his site to get an idea of what type would suit you. www.MOneySAVinGeXPert.COM/ MOrtGAGeS/beSt-MOrtGAGeS.
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Show me the money
Search
Safeguards
you’ve found the mortgage you want so the next stage is to scour the banks, building societies and independent advisers to get a good rate. Most banks are on trend with creating online tools to give you an idea of what you can borrow with mortgage calculators based on your annual salary. when it comes to securing the mortgage it’s not just banks that have the best deals, independent advisers can offer exclusive rates that you won’t find on the high street. However, this does come at a cost so it’s up to you if you want to pay a bit more for a great rate.
rightmove, Zoopla and Primelocation are good sites to start looking as well as the local estate agents that may just advertise independently. rightmove has a handy app that allows you to search for a home listing the nearby schools. ideal if you have a family or planning to in the future. Primelocation offers similar information, but also give details of the neighbours, crime incidents, school performance and council tax bands. All key facts to consider when buying.
buildings and contents insurance is a must and needs to be in place for the exchange of contracts to go take place. Compare The Market, Moneysupermarket and Confused.com are all great sites to get the best insurance.
Your perfect home
Once the offer has been accepted a solicitor needs to be instructed to carry out the legal requirements of the property. A surveyor will then check the property is in order and will advise if there is anything that needs to be finalised for the house sale to go through.
when the mortgage is sorted, finding the right house is top priority. you may have found your perfect pad or still searching, but it’s key that your mortgage is in place and ready to go, which will make the buying process a lot quicker.
Make it legal
Party time Once everything has been agreed, the exchange of contracts will take place where the buyers deposit is released to the solicitor and finally a date for completion is decided. That date is when the money will be put in place. keys are then handed over and then it’s time to open a bottle of champers to celebrate the purchase of your new home.
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ADVertOriAL
minimalist
makeover a guide to clutter-free living in 2019
When it comes to making New Year resolutions with busy lifestyles, being more organised in the home will inevitably be on your list. We’d all love to step into a sleek, spacious home that looks like a makeover set but in the real world minimalist living is easier said than done. If left unmanaged, everyday clutter can quickly fill valuable space. So if your kitchen looks like a stock room, we’re here with five creative ways to make your home tidier.
16
Winter/Spring 2019
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Cook up some extra kitchen storage
Tie up the loose ends
if there’s one room in the house that needs smart storage, it’s the kitchen. From pots and pans, to crockery, cutlery and food, your kitchen is home to hundreds of different items. So it pays to be organised. if you’re on a budget old desk tidies or even jars are a great way to keep odds and ends in one place. And with a little tLC, an old slatted wardrobe door can become an eye-catching way to hang cooking utensils. why not drape a shoe organiser inside a tall cupboard door too and stop cleaning products from hogging the space under your sink?
From laptops and iPads to mobile phone chargers and broadband hubs, our living spaces are crammed with gadgets and technology. And that means mountains of cables. wires not only look messy, but can quickly become tangled. So why not tame the electrics under the tV with a few cable ties. A simple wire basket attached under your worktops or desk is also a neat way to keep adaptors and sockets off the floor and keep your rooms cable free.
if you have the luxury of redesigning your layout, consider custom cabinets that slide out over your worktop to store pasta, rice and flour. Or hidden storage that makes use of ‘forgotten’ spaces – like the kick-panels under your cabinets. Add some fold-away stools under a worktop and create a pop-out breakfast bar. Or ask your joiner to add a clever cut-out in your worktop, so you can effortlessly sweep peelings straight into the bin. if after all that, you’re still struggling to hide everything away, why hide it all? Just invest in a portable folding partition to screen off the messiest areas when they’re not in use.
Clean up your bathroom cabinets in a perfect world your bathroom should be a haven of peace and calm, with a place for everything. And just like in the kitchen, the key to creating a modern minimal look in here is to reduce the number of items on display. you can do this by improving your bathroom storage, removing the things you don’t need, and by being smarter with wall and floor spaces. Hanging wicker baskets from your towel rails is an easy way to store towels and toiletries, and if you don’t want toothbrushes on display, just add a few notches inside your bathroom cabinet. Still short on room? why not add a shelf above your door frame and keep delicate items out of reach? Or add a strip of magnet tape inside the bathroom cabinet to hold everything from hairpins to clippers and tweezers.
Get creative with clutter while you can buy ready-made boxes and containers to keep odds and ends out of sight, there’s nothing to stop you getting creative when it comes to storage. box off the narrow area behind your doorframes with a tall piece of wood or an old draining rack, to create space for wrapping paper, ironing boards, or vacuum attachments. Or cut an old shampoo bottle in half to create a handy phone holder that keeps your mobile off the ground when it’s charging. Once you start thinking, there’s no end to the ways you can create your own storage. And by using stuff that would normally end up in landfill, you’ll be saving the planet and your hard earned money too.
Send big stuff packing if you’ve de-cluttered and re-organised every room and you’re still not living in a minimalist paradise, have a think about sending the things you don’t use to a storage company. A self storage unit is ideal for clearing out rooms or storing larger items like furniture that take up valuable space. And once that sideboard is out of the picture, you might find that you don’t need it after all. However large your home may be, there’s always room for a little extra storage. So why let clutter rule your world? Underneath that messy room is minimalist modern interior just waiting to get out! And all it takes to turn a no-go zone into a show home are a few clever ideas and a few hours of hard work.
Winter/Spring 2019
17
making
water
written by charlotte Johnson
taste great
infused water; it’s all the rage at the moment, a fad that cannot be escaped. So what is this new lifestyle trend? infused water is water mixed with fresh fruit, herbs, vegetables or spices. A healthy and fresh alternative to water, infusing your drink can give you that zest for life that you’ve been searching for. One of the biggest appeals to this popular trend is the opportunity to make this flavoured drink easily at home while knowing exactly what ingredients are going in, so no artificial flavourings, no preservatives, and only natural sugars and flavours. Many who choose to make infused water at home opt to keep the fl avours subtle, adding a hint of fruit or raw vegetable. what is so appealing about infused water is its ability to transform the fl avour of water. For some, water is boring and unappealing, but by adding a slice of orange or a strawberry you can transform the fl avour of the bottle into something much more tasty. The popularity goes far further than just the taste of infused water, but for those wanting to watch their sugar intake will appreciate the hint of fl avour with the lack of sugars and artificial fl avourings. 18
Winter/Spring 2019
if you look at the label on the packaging of a bottle of fl avoured water you cannot miss the mention of artificial sweeteners and added preservatives. by making your own fl avoured water, you’re in the driving seat. Here are a few recipes for infusing your water at home: • strawberries + grapefruit + sage • blood orange + ginger + basil • cucumber + grapefruit + rosemary so how do you make your infused water?
1) Add the fruit or vegetables into the glass 2) Take a spoon and begin to mash and breakdown your ingredients, if using citrus fruits, peel the skin to avoid a bitter taste 3) Take the herb or spice of your choice and gently mash the leaf, helping to release the natural extracts from your chosen ingredient 4) Then add the water, this can be either sparkling or still. Then simply enjoy!
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impress in your new job
Being taken seriously at work takes time and trust. Whether you’re the youngest, the least experienced, a new recruit – or all of the above – proving yourself can feel like an up hill challenge. The earlier you can prove yourself though, the sooner you’ll relax into the role and be able to perform to your best ability.
20
Dress the part
Be punctual
Most workplaces have a dress code, whether official or unofficial. if you ignore it and dress too casually or too fl amboyantly, you risk looking unprofessional. Choose clothes that are appropriate for your work environment - if you want to be taken seriously, dress to standard.
if you have a tendency to arrive at work late or miss the start of meetings, your manager and colleagues will start losing respect for you. revise your wake-up time if you have to, as the extra half hour in the morning could see you getting to work punctually. even if you're only occasionally late, it will be noticed, and eventually you'll gain a reputation for having poor time management.
Winter/Spring 2019
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Make eye contact if you're keen to make a positive impression and engage people, try to look them in the eye when you're talking to them. Avoiding eye contact altogether can make you appear secretive, mistrustful or simply uninterested.
Use positive body language
“Once people associate you with certain superior skills, your opinions will be valued all the more.”
The right body language can make you appear more confident, experienced and professional - all traits that could help others take you more seriously. try to look straight ahead rather than down at the floor, sit or stand straight with your shoulders back instead of slouching, and adopt an ‘open' posture rather than crossing your arms or legs. when you meet someone, greet them with a firm handshake.
Speak up if you have something interesting or important to say during a meeting or while speaking with colleagues, don't be shy and keep it to yourself. your confidence will impress, while your ideas could spark off further points for discussion. Speak calmly and clearly with an even tone. employ professional language - try not to swear or use slang or casual words, as you may appear unprofessional. On the other hand, don't feel you need to say something for the sake of it. Stay quiet and listen to what others are saying if you know you can’t offer anything valuable. it's better to say nothing than to blurt out something foolish or inappropriate. but do ask intelligent questions, as it shows you're engaged in what’s being discussed.
Be polite Good manners go a long way; behaving rudely or inconsiderately isn't going to win you any fans at your workplace. Similarly with social media, manners are essential. never write anything derogatory about the company you work for, your boss or colleagues online - you may not think anyone will notice but, chances are, someone will.
Prepare thoroughly try not to turn up to meetings unprepared or underprepared. Get a good grasp of what's being discussed beforehand. when you think you've prepared sufficiently, do that little bit more. People tend to pay attention to those who are knowledgeable, so all your efforts won't go unnoticed. At the same time don't brag - if you try too hard to impress, you may be perceived as arrogant and obnoxious.
Play up your skills Consider working on skills that will get you noticed. which skills does your organisation value? Focus on building these. The skills don’t have to be technical ones, as companies also need employees with strong ‘soft skills’ such as problemsolving, ability to adapt well to change and being a good communicator. if you already possess the skills your company values, share these with your employer and co-workers. For example, you could offer to take on a project or seek out other opportunities that enable you to showcase your skills and bring them to others’ attention. Once people associate you with certain superior skills, your opinions will be valued all the more. whether you’re starting out in your career, recently moved to a new company or want to revitalise colleagues’ opinion of you, it’s important to remember that anyone – regardless of age, gender or status – can be affected by a lack of recognition, even if they’ve been in the business for decades.
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escape to the seychelles
home to the most stunning shorelines on earth
Tired of the rain and Anse Source d’Argent, La Digue grey skies of the UK? even as one of the most photographed spots in the world, Source d’Argent is Then escape to a world sure to exceed all expectations – thanks to of warmth and colour in its mixture of clear, shallow waters, pale the Seychelles, a picturesque pink sands and awe-inspiring granite paradise made up of 115 formations, which present stunning backdrops and vivid views for visitors of individual islands off East Africa in the all types. The beach is protected by a coral Indian Ocean. With so many islands to choose reef, ensuring shallow, calm water that’s from, each with an enchanting charm and character all suitable and safe for children, and palm provide natural shade and protection its own, and over 65 beaches on the principal island of trees from the sun. with nearby restaurants, Mahé alone, visitors are sure to find their own piece of charming fruit stands, ample parking and paradise for a little downtime in the sun and sand. Read modern facilities to top it all off, it’s not only on to see a small selection of Seychelles’ best beaches and one of the most beautiful places in the world but also a family-friendly and learn why the island nation is the ideal destination for convenient destination that should be those seeking a rejuvenating beach getaway. at the top of every beachgoer’s list. 22
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Anse Intendance, Mahé Located just 15 kilometres from Seychelles international Airport, the renowned Anse intendance offers a small and secluded oasis with green palm trees framing its powdery shores. trade winds from the southeast and a lack of a reef make it a top destination for surfing rather than swimming, but it’s also a popular beach with sunbathers and photographers for good reason.
Anse Lazio, Praslin Showcasing stunning scenery that’s fit for a postcard, Anse Lazio is often and rightfully listed as one of the world’s top ten beaches. towering takamaka trees provide patches of shade while dazzling white sands framed by giant granite boulders gently lead into pleasant, royal blue waters. Great visibility and a mild gradient make this beach excellent for snorkeling. A designated swimming area with on-duty lifeguards also make it an excellent choice for families with children.
Beau Vallon, Mahé As Mahé’s most popular beach resort, both visitors and locals alike are drawn to the white sands and crystal clear, sapphires waters of beau Vallon. its calm surf and lifeguard service makes for a safe swimming area, especially for kids, and with numerous hotels, water sports and diving centres in the area, there’s always something fun to do.
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Anse Volbert, Praslin Also known as Côte d'Or and arguably the most popular beach of Praslin, the second largest island of the Seychelles, boasts a sun-soaked stretch of golden sand, gentle currents and a vibrant coral reef just offshore – excellent for a wide variety of water sports. There’s also plenty of hotels, restaurants and shops in close proximity to the coastline, so visitors can rest up, indulge in delicious Seychellois cuisine and browse the local wares in between bouts of swimming, snorkeling, scuba diving, surfing, fishing, windsurfing and sailing.
No matter where you find yourself in Seychelles, expect unspoilt shores with glittering, soft sands, inviting waters and lush foliage to set the scene. Just lay back, bask in the tropical ambiance and enjoy some of the most spectacular shorelines on earth. Discover even more of the Seychelles’ stunning beaches at hwww.seychelles.travel/en/explore/beaches.
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Sixth Form / Adult Education / Apprenticeships / International
GraPefruit Grapefruits are composed of 91% water. They’re also often eaten to help with weight management. A word of caution though if you are on any prescription medication, as grapefruits can interfere with them so check with your healthcare provider first.
We all know that keeping hydrated is vital for good health; every cell, tissue and organ needs water. If you’re struggling to reach your recommended (by the NHS) 6-8 glasses of water a day, combine drinking water with eating your way to boosted hydration. We’ve spoken with our experts on why it’s so important to keep hydrated, and the top foods to up our body’s water levels…
lettuce Lettuce is exceptionally high in water (approx. 96%). nutritionists tend not to recommend lettuce too often, as there is very little nutritional content. it is however great to add bulk to a meal and of course add to your water intake!
happy and
hydrated written by sarah huGill
How can you tell if you’re dehydrated? Symptoms of dehydration can include headaches, dry skin, irritability, lack of concentration and dizziness amongst others. The best way of checking your hydration levels is to look at your urine. Aim for it to be as clear as possible – dark urine is a clue that you might be dehydrated.
cucumBer Cucumbers are one of the top hydrating foods. They’re thought to be composed of a massive 96% water. They’re great to eat to keep our water levels up. try adding them to juices, or snacking on them. in the summer consider a delicious cold cucumber soup.
SHOnA wiLkinSOn, nUtritiOniSt At SUPerFOODUk.COM.
Don’t like taste of water? Get fruity with it! if you find water a bit tasteless and unappealing, so struggle to drink the recommended amount, try adding fruit! you can infuse water with cucumber, lemon, mint, strawberries or blueberries overnight for refreshing fl avoured water. LiLy SOUtter, nUtritiOniSt AnD weiGHt LOSS eXPert At LiLySOUtternUtritiOn.COM.
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BlueBerries blueberries along with most berries are composed of approximately 85% water. blueberries are one of our superfoods, due to their high antioxidant content, so are a great fruit to snack on. Pop them into the water when you’re making ice cubes for a healthy and pretty option!
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tomatoes tomatoes contain about 94% water. They also contain a rich concentration of lycopene. remember that tomatoes are one of the very few foods, which are even better for you when they’re cooked! Add them to stews and soups and have cooked tomatoes on wholegrain toast as a great snack.
watermelon The name is a bit of a give away! watermelon is made up of 92% water. it’s also a good source of lycopene, which is a potent antioxidant. Add a slice of watermelon to your glass of water to add fl avour, and then eat the watermelon when you’re finished!
PineaPPles treat yourself to a pineapple. Pineapples contain 87% water. They’re delicious and also help our digestive system, as they contain a digestive enzyme called bromelain. try making your own pineapple ice-lollies for a tasty and refreshing source of water. celery Celery has water content of 94%. in addition, they’re exceptionally low in calories – a mere 6 calories per stalk. They’re also high in fibre and Vitamins A, C and k. Snack on these throughout the day and remember that they can easily be added to foods such as soups and stews.
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farewell food waste what do you see when you open your rubbish bin? A few mouldy apples, half a can of unused baked beans, last nights leftovers? we’re all guilty but did you know that the average family discards around £60 worth of food every month, with britains combined wastage adding up to 4.2 million tonnes of food and drink every year?
Freeze
Food diary
Temperature
For a week carefully monitor the food you’re throwing away. Are you constantly ditching leftovers or draining cartons orange juice? Prepare smaller quantities and buy less to better suit your needs. Adjust your habits to fi t your consumption.
Set your fridge to an internal temperature of 39 degrees or less to prevent food from spoiling too soon. Consider investing in a fridge thermometer to ensure things stay steady.
Organisation keeping your fridge organised is a quick way to reduce waste – it helps you see what you have and, more importantly, what’s about to go off. keep leftovers and half-eaten items in clear plastic containers and make an effort to use them before they expire. 28
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Bubble and squeak Once a week put together a ‘use-it-up’ meal using the foods that are soon to go bad. Th row fruit into a smoothie, use limp asparagus for a quiche or turn those wilted carrots into soup. Casseroles, smoothies and soups are ideal when it comes to less-than-perfect ingredients, so be creative.
Consider freezing left overs that you’re not planning to use in the next day or two. Store leftovers in individual servings to make thawing easier and freeze extra ingredients like tomato paste or broth in ice cube tray.
Buy Local keep in mind when shopping the distance your food has travelled before it hits the shelves, significantly reducing it’s lifespan. Local produce, however, is often picked within hours of purchase which means you walk away with fresher, longer-lasting produce and also helps support the local community.
With a few simple adjustments we can all benefit from a less wasteful lifestyle.
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The Authentic Hampshire Food Experience
Emsworth, Petersfield, Southsea & Winchester www.hampshirefarmersmarkets.co.uk Tel: 01420 588671 Town_&_City_Advert.indd 1
14/01/2019 09:58
A place of peace and tranquillity Six acres of beautiful landscaped gardens offering the perfect final resting place for your loved one’s ashes. Select a plot and personalised memorial in the reflective Garden of Peace or fragrant Hill of Roses, overlooking the garden from Summerhouse View or sheltered in the Garden of the Sea, beside babbling streams or under shady trees.
“Improve the service I received? You cannot improve on perfection.” MP, StubbinGton
25% off The cost of any memorial purchased to place in the Gardens
on production of this advert (on new orders, not to be used in conjunction with any other offer. one voucher per order) offer ends 30/04/19.
01329 828250 www.pmgardens.com Upper Cornaway Lane, Portchester, PO16 8NF please note that we are not part of the crematorium or their Garden of remembrance. follow our Green siGns.
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ingredients
spring pea
risotto reCiPe tHAnkS tO raymond Blanc
Serves 4–6 Pea stock Start by making the pea stock, in a large pan of simmering water, blanch the pea pod shells for 1 minute. Using a slotted spoon, remove the blanched shells and refresh them in the iced water. (by refreshing the pods in the iced water you not only retain the colour but also the freshness and maximise the retention of vitamins and nutrients.) Once cooled, blitz the iced water and blanched pea pods in a food processor until smooth and strain through a fine sieve. Set aside 100ml to make the pea purée and the remaining 500ml to make the risotto.
Pea purée in a small saucepan on a medium heat, sweat the peas in the butter for 5 minutes, adding a pinch of salt. Add the 100ml of reserved pea stock, bring to a boil and simmer for 4 minutes. transfer to a blender or food processor, blend until smooth and leave to cool.
Risotto in a medium saucepan on a low heat, sweat the onion in the olive oil with a pinch of salt for 2 minutes, until translucent. Add the garlic. Stir in the rice and continue to cook on a low heat for 3 minutes, until the grains of rice appear shiny (this will give flavour and prevent them sticking together). Pour in the white wine, then the 500ml of reserved pea stock, stir and bring to the
Pea stock
350g fresh pea pods, shelled (use shells for the stock and peas for the purée and vegetables) 350ml iced water Pea Purée
100g fresh peas (shelled weight) 10g unsalted butter Pinch of sea salt risotto
gentlest simmer with only one bubble breaking the surface every minute. Season with salt and pepper then cover with a lid and leave to cook for 20 minutes. Check every now and again that it is not boiling. After 20 minutes of cooking, pick up a grain of rice. you will see a tiny speck of white starch in the middle – this means the risotto is nearly cooked. now you need to add the creaminess that we love so much in a risotto and that means 5 minutes of hard and fast stirring. by beating the rice, each grain will rub against another, which will extract the starch and give the rice its beautifully creamy consistency. Stir in 200ml of the cooled pea purée, which will revive the colour and add freshness. Stir in the Parmesan, taste and correct the seasoning. Set aside.
Vegetables in a small saucepan on a high heat, bring the butter, 50ml of water and a pinch of salt to the boil. Add the courgettes, cover with a lid and cook on a high heat for 30 seconds, then add the peas, radishes, radish tops and spinach, cover again and continue for 20 seconds. to finish the risotto, stir in the lemon juice, olive oil or butter and maybe a dash of white wine to sharpen the flavour. taste and adjust the seasoning. you can serve the risotto in a large dish topped with the vegetables, blanched pea shoots and a few shavings of Parmesan, if using, or in four large bowls.
1⁄2 white onion, diced 2 tbsp refined olive oil or 30g unsalted butter 1 small garlic clove, finely grated 200g carnaroli rice 100ml white wine, plus extra to finish (optional) 40g freshly grated Parmesan Pinch of sea salt and freshly ground black pepper VeGetaBles
5g unsalted butter 120g baby courgettes, cut into 2mm slices 140g fresh peas (podded weight) 40g French breakfast radish, sliced 40g radish tops 40g baby leaf spinach to finish
Juice of 1⁄4 lemon 50ml extra virgin olive oil or 50g unsalted butter Garnish
15g pea shoots, blanched in boiling water for 5 seconds 20g Parmesan shavings
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Once considered a practice for Monks and Buddhists, today doctors are prescribing it alongside more conventional medications and it’s proving a hit among many celebrity folk. On the other hand, it’s still misunderstood by the masses who aren’t convinced by it’s healing effect. Town & City is here to highlight a few of the benefits. Hommmmm…
Stress relief Linked to the stress hormone cortisol, research has shown that meditation can reduce the bodies response to stress hormones, as well as help reduce anxiety. reducing stress can have enormous effects including increased fertility, greater resistance to illness, as well as saving you money in medical costs and creating a more balanced happier lifestyle.
Blood pressure with increased levels of stress, blood pressure is raised. removing or at least reducing stress can aid in the lowering of your blood pressure, keeping the doctor at bay.
Immune system Meditation has been shown to increase activity in areas of the brain that control the immune system, which can significantly boost your body's ability to fight illness. research suggests people who meditate for around eight weeks following the flu jab had higher levels of antibodies fighting the virus compared to people that don't meditate.
Decreases pain Pain can be relieved with meditation and can have an effect on the genetics of our body. People who practice relaxation techniques can increase the number of pain fighting genes and in some cases it's been shown that meditation can provide a greater pain relief effect than morphine. PMS symptoms can be reduced by up to 60 percent.
the power of
How to meditate: Find a quiet place in your home and get comfortable, sitting with a straight back on a cushion or blanket. Focus on your breath or a mantra and your surroundings rather than thoughts of the past or future. now let your thoughts pass until you find yourself in relaxed state. There are many more advanced meditation techniques, so we'd recommend doing some further reading and with anything associated with the body, it wouldn't hurt checking in with your GP first.
meditation 32
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No Man’s Land two plAyS ABout the Role of woMen in ww1
6–16 MAR @ 7.30pM & Sun 10 @ 2.30pM. no peRf 11 MAR
18–23 feB @ 7.30pM
25 feB–2 MAR @ 7.30pM
24–30 MAR@ 7.30pM
? ” e M t I “I s
22 & 23 MAR @ 2.30pM
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Academy Events presents
FOR FULL LISTINGS VISIT : O2academybournemouth.co.uk
Tuesday 29th January • SOLD OUT
Saturday 9th March
The Wombats
Progress Wrestling Adore Delano
Tuesday 12th February
Sunday 10th March
Thursday 25th April
UFO
Hollywood Undead
Friday 22nd March
Tuesday 21st May • SOLD OUT
Chvrches
Thursday 21st February • Seated
Trixie Mattel Monday 4th March
Fredo
Monday 25th March
The Stranglers
Friday 8th March
Dodgy
The Wailers
Saturday 20th April • Seated
Anne-Marie Thursday 23rd May • Seated
Daniel Sloss
Monday 15th April • SOLD OUT
Friday 22nd November
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