August UK issue

ISSUE 47 | ÂŁ2.50

Could Kabbalah work for you?

How to change your life in your coffee break Can you eat to control blood sugar?

Cycle to work

Focus on

A Game of Two Halves

Blood Sugar

wellness nutrition // wellness debate // relationship wellness // emotional wellness

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editor’s note

the gateway to living well

Editor-in-chief Dr Sarah Brewer

Dr. Sarah Brewer

Project Director Michael Kitt

Maintaining a balanced blood sugar level is important for day-to-day productivity as well as your long term health. This month’s special focus explores how to avoid blood sugar swings and we offer some delicious recipes to help you do just that.

Advertising Sales advertising@yourwellness.net

Elsewhere, we look at how to change your life in your coffee break, explore why Cycling to Work is becoming so popular, and take advice on how texting can ruin relationships. We investigate controlling partners, ask whether Kabbalah might work for you, and debate the controversial question: Should smokers receive free healthcare?

Art Director Nilesh Parab Graphic Designers Rekha G Bisht Mandar Asabe Staff Writers Dr Arjita Kumari Francine White Jenny Catton Kieran Ball Steve Miscandlon Tracy Morton

Yourwellness is unique in covering all aspects of wellbeing, from health and relationships, through fitness and family, to work and finances. What’s more, we also explore all the options available, from Ancient to Modern and Scientific to Holistic.

If you enjoy reading this issue, look for similar articles and features at www.yourwellness.com. Why not tell your friends so they can also sit down, take a well-earned break and browse our pages.

Until next month,

Editor PS.: You may notice these three symbols reflect which features relate to

Creative Firm Doit Advertising Pvt. Ltd. email: bd@doitadvertising.com website : doitadvertising.com

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Disclaimer | yourwellness is dedicated to providing useful, well researched information on every aspect of your wellness. We do not pioneer any particular therapy or school of thought, instead we offer all the options to allow our readers to make an informed choice. All our contents are not intended to provide medical advice or diagnosis of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical advice. Readers are always advised to consult their healthcare professionals prior to starting any new remedy, therapy or treatment.

contents

24

How to feel good and cope with whatever comes your way

34 Preparing your pet for a new Baby

family wellness

30 Don’t let them skip breakfast!

12 wellness focus on Blood Sugar

26 emotional wellness Could Kabbalah work for you?

28 How family wellness to change your life in your coffee break

exercise wellness 40 Make Fitness Fun

relationship wellness 44 When Texting May Ruin a

wellness debate 52 Should Smokers Receive Free Healthcare?

54 wellness experts 56 holistic wellness

42 relationship wellness A Game of Two Halves

60 modern wellness

blood sugar?

04 wellness news 08 kitchen wellness 10 garden wellness yourwellness.com

Walk during work!

Relationship

38 exercise wellness Cycle to work 46 wellness nutrition Can you eat to control

36

58 wellness reviews 62 ancient wellness 64 scientific wellness

58

50

Baked Eggs with Creamy Mushroom and Spinach

The new generation cold pack

4

wellness

news How to be frugal in the City

Scared of the Dentist?

A new events app, called Frugl, is designed to help people on a budget find affordable, cheap things to do in London.

Search for live music, comedy, club nights, sponsored walks and talks, sales and installations all filtered by price and date - many for free, but none costing more than £10. Updated daily, Frugl’s curated list of the top free and cheap events in London is unbeatable. Download for free from

Does the thought of seeing the dentist cause clammy hands? Raised pulse? Shallow breathing? You are not alone – almost half the UK adult population experience some form of dental anxiety or phobia. This might result from a bad experience in the past, or from the sights, smells and sounds of dentistry. Bow Lane Dental Group have produced a Dental Anxiety Survival Guide to help overcome the problem. Says Dr James Goolnik, principal at Bow Lane Dental Group, ‘Dentistry has changed and there are so many options available to help make the experience pleasurable.

Visiting the dentist isn’t just about avoiding pain and a beautiful smile – it could save a life.’ Download your free copy of the Dental Anxiety Guide from www.bowlanedental.com/guides.html.

No Willpower? Play Tetris

Treating stress can banish headaches

If you’re trying to give up unhealthy foods, alcohol or cigarettes, irresistible cravings can get the better of your good intentions. The next time a craving strikes, try playing a computer game – in particular, the popular 1980s puzzle game, Tetris. Scientists found that playing this classic game provides the right amount of distraction, for the right amount of time, to ward off cravings. Because you need to concentrate carefully on the game, it’s impossible to focus on the things you crave at the same time. And ignoring a craving for just a few minutes can help you resist it completely. During the study, volunteers were asked to rate their cravings and then some were invited to play Tetris for three minutes.

The researchers found that playing the game reduced cravings by as much as a quarter.

Got a headache? According to research group Mintel, three out of every four adults has suffered from a headache during the last six months. Causes can range from poor eyesight to a hangover, but German researchers have now found a clear link between how much stress you experience and how often you develop a headache. The link between stress and headaches can also set up a vicious circle - being stressed causes a headache, and having a headache increases your stress. Those with the most stress have six per cent more ‘headache days’ than those with the least stress. Experts recommend that for some people, reducing stress could help treat headaches.

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wellness

news A little less conversation Traditionally, men with the ‘gift of the gab’ are seen as most likely to charm themselves into a woman’s heart.

After all, a good sense of humour comes close to the top of the list of attractive qualities. Many men therefore try to attract the opposite sex with conversation, but a new study shows that too much effort may have the opposite effect. Canadian researchers have discovered that men who use shorter words and speak more concisely are seen as more masculine and therefore more attractive to women. The researchers also discovered that both men and women tend to go for people with a similar accent and a similar tone of voice to themselves.

Ditch the dope A study from Harvard Medical School and Northwestern University in Chicago has found that smoking cannabis just once or twice a week can affect the size of key areas of the brain. During the study, MRI brain scans were conducted on 20 occasional users of cannabis aged 18 to 25 and the results compared against 20 similar young adults who’d never used the drug. Major differences were seen between the two groups, leading them to conclude that even occasional use of the drug can have an adverse effect on important brain functions. yourwellness.com

Do you have ‘Presenteeism’?

Have you ever dragged yourself into work when feeling ill? If so, you could be a victim of the growing unhealthy trend for office workers to come to work even when they should stay in bed. Work cultures that make you feel obliged to arrive early, stay late and not take time off sick, are particularly prevalent within the vocations (eg law, architecture and medicine) as well as creative industries. In fact, more than four in five people working within publishing, public relations and advertising admit to a culture of ‘presenteeism’ in their office. However, employment experts say that rather than helping people progress in their career, working long hours can actually harm career prospects. When you feel tired or ill, it’s difficult to work effectively and you are more likely to make mistakes which could set back your career progression.

Bad Mood Food When you’re feeling tired, do you reach for a sugary snack? Or when upset, do you find solace in a chocolate cake, ice-cream or fatty foods? Research confirms that you are more likely to turn to junk food when you’re in a bad mood, but find it easier to select healthy options if you’re feeling happy. Studies suggest that a positive frame of mind helps you focus on the future so you choose healthy foods that have a long-term benefit. Conversely, when you’re in a bad mood, you’re more likely to focus on the ‘here and now’ and choose unhealthy but tasty foods designed to give a quick fix and to boost your mood.

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8

kitchen

wellness

chips Can I have

with that?

Losing weight is a slog; keeping it off is even harder – more than 95% of dieters regain their lost weight within five years. But you CAN do it, once you realise that only all-round effort leads to long term results. There is no silver bullet for weight loss, despite what celebrityendorsed diets claim.

Dieting triggers hunger hormones that make your desire for food overwhelming. This is not your fault.

It’s your body’s way of preventing you from starving to death. Recent studies show you need to maintain your new, lower weight for at least six months before your appetite falls back to normal, explaining why faddy diets you can’t stick to eventually lead to rebound weight gain. yourwellness.com

There’s no need for obsessive calorie counting, special diet foods, expensive ingredients or complex cooking. My new book, Can I have Chips? explains how to make weight loss permanent by taking little steps and compensating for the inevitable increase in appetite by eating the right foods. Your weight loss journey begins when you start cutting out foods containing added fat or added sugar and stop drinking soft drinks.

Our love of sugary drinks is linked to the obesity epidemic. Liquid sugar does not fill us up as much as foods containing solid sugar so we don’t compensate by eating less later on.

Hunger is the enemy of diets. The best way to curb this is to eat three meals a day consisting of a serving of protein supplemented with a moderate amount of starchy carbs, vegetables and fruit. Protein suppresses your appetite and carbs help you avoid the food cravings that sabotage low-carb diets. But to maintain your lower weight it is not enough just to eat differently, you also need to modify how you eat. If you revert to old eating habits after a diet, the weight goes back on.

Large portions also undermine any diet, particularly if you eat while watching TV. When out, share one dish with a friend, or ask for a doggy bag – no you don’t have to have a dog! Swap those yummy, processed foods for a chicken quarter and a few fat chips!

They are much less fattening than pastry as they contain water.

Create useful strategies, like studying menus online or writing a shopping list. This can help you make healthier choices. Once your body is no longer corrupted by fast foods you can tune into it and know what to eat and when to stop. Start to find the upside in all life throws at you.

It makes you feel happier and less inclined to treat yourself like a dustbin to fill with rubbish. And when you fall off the wagon as you surely will, there is no need to give up your diet and head straight for a chocolate biscuit.

By getting straight back on, you are well on your way to the body you desire.

Louise Graham PhD is the author of Can I Have Chips? Fill up, lose weight, feel great (Matador £9.99, eBook £4.99). www.canihavechips.co.uk

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10

garden

wellness

Storing

fruit and

vegetables correctly Did you know that storing certain fruits and vegetables together causes them to spoil more quickly? It all comes down to ethylene gas. This odourless vapour is given off by fruit after they are picked. Some types of fruit produce much more gas than others and, although it’s harmless to health, it causes other fruit and vegetables to quickly ripen and spoil. And if you store these high ethylene produces together with those that are particularly sensitive to it, especially in an enclosed

yourwellness.com

space or bag, you’ll end up spending more to replace the spoils.

A good rule of thumb is to avoid storing fruit and vegetables together, but in planning your kitchen storage it helps to know which are the biggest ethylene producers, and which are most sensitive to its effects:

High and medium gas releasers: apples,

apricots, avocados, bananas, cantaloupe and honeydew melons, kiwi fruit, mangoes, nectarines, papayas, peaches, pears, plums, tomatoes.

Most sensitive to ethylene: apples, asparagus,

avocados, aubergines, broccoli, carrots, cucumbers, kiwi fruit, lettuce and other leafy greens, potatoes, squash, watermelons.

Some fruit are both ethylene producers and ethylene sensitive, and the behaviour of others changes as they mature. Unripe avocados, for example, emit little ethylene but are highly sensitive if exposed to it –once they ripen they produce higher levels of the gas and their own sensitivity is reduced. Kiwis and bananas also produce more gas as they ripen.

While it’s normally a good idea to keep ethylene-producing fruit and sensitive veg separate, you can also turn this phenomenon to your advantage. If you have an unripe avocado or banana and want to speed its ripening, seal it in a bag with an apple or other ethyleneproducer and it’ll ripen more quickly than usual.

Knowing which foodstuffs you should and shouldn’t store together will allow you to get the most out of the food you buy and reduce the amount you throw out as waste. Happy harvesting and storing!

12

focus - Cynthia Kenyon

Sugar is the new tobacco.

Focus on

Your blood glucose levels are normally kept between narrow limits of around 3.9 mmol/l to 5.6 mmol/l (70mg/dl - 100mg/ dl). If too little glucose is present, your liver makes more and releases it into your circulation.

If too much is present, your pancreas releases insulin hormone which escorts excess sugar into muscle and fat cells.

Here, it is stored as glycogen (a starch) or triglyceride fats to provide additional energy when needed.

Blood Sugar yourwellness.com

13

Eating to balance blood sugar If you eat too much sugar or refined carbohydrates in one meal, your blood sugar levels rapidly rise. This triggers release of insulin to rapidly lower your sugar level again – so much so that you may experience an energy slump within a couple of hours. This is a common cause of fatigue, yawning and tiredness mid-afternoon after a carbrich lunch. In contrast, selecting the right foods provides a natural energy boost without causing unwanted swings in blood sugar or energy levels.

According to nutritionist Francine White, foods that release energy quickly and cause unwanted blood sugar spikes include white bread, many pre-packaged cereals, muffins, biscuits, white rice and pasta, as well as stimulants like coffee, tea and energy drinks – in fact, the kinds of foods you grab when feeling fatigued, moody and still have a long day left at work! Insulin hormone is released to help the body absorb and use the sugar, which is great if you are very active and burn it off, but not so great

when you’re sitting at your desk all day. All the extra sugar is simply stored as fat and you experience that exhausting blood sugar crash that has you reaching for the biscuit tin again.

Eat your Greens - and plenty of them at every meal. Spinach, kale, broccoli, celery, collard greens, cos lettuce, watercress, cabbage, bok choy, salad greens and so on.

Packed with vitamins, minerals and fibre these foods keep you fuller for longer.

Go for Whole Grains - and

not just wheat and oats. Look for protein-rich whole grains like barley, quinoa, amaranth, spelt and millet, to sustain energy without spiking or crashing blood sugar.

Plenty of Proteins - wild caught fish, grass-fed beef, organic chicken and organic eggs are excellent sources of protein which help stabilise blood sugar.

Boost your Beans - chick

peas, lentils, butter beans, kidney beans, white beans... there are so many to choose from. High in fibre, low in fat and a great source of vegetarian protein, these are great for satisfying hunger while keeping your blood sugar stable.

Nibble on Nuts - grab a handful of almonds or walnuts for a healthy snack that keeps you satisfied and your sugar levels steady. Make sure they are natural, and not salted or fried. Nuts are full of fibre, healthy fat, and protein.

Add in Alliums - members of the allium family include garlic, onion, shallots, spring onion, chives and leeks. These vegetables are thought to help lower blood sugar as well as providing other healthboosting nutrients.

Know your GI Numbers -

foods are rated on the Glycaemic Index (GI) scale. Those with higher ratings cause higher blood sugar spikes and should be minimised; your meals should be made of predominantly low GI ingredients.

Though fruits are healthy be aware of those that are high and try to eat mostly lower GI fruits like berries and grapefruit. GI values for almost 2000 foods can be found at

www.glycemicindex.com.

Sweeten with Spices -

adding sweet spices like cinnamon, cardamom, nutmeg, allspice, cloves and ginger to dishes adds natural sweetness. Cinnamon is well known to help control sugar cravings and has long been used for this purpose in natural medicine like Ayurveda.

As well as including these healthy foods make sure you avoid the following two ingredients in order to balance your blood sugar levels;

Remove Refined Sugar -

check your labels as refined sugar is added to more than just sweets and chocolates. Items such as salad dressing, yoghurt, fruit juice and many other pre-packaged foods are loaded with sugar. Check food labels for hidden sugars like dextrose, dextrin, high fructose corn syrup, fructose, lactose, maltose and glucose.

Purge Processed Carbohydrates - ‘white’

processed foods like pasta, rice, bread, biscuits, cakes, crackers have been stripped of their nutritious components and quickly elevate blood sugars. Look out for the whole grain and alternative options available in supermarkets nowadays.

Dr Sohère Roked (www.holisticdoctor.co.uk), who specialises in both conventional and holistic medicine, suggests eating regular, smaller meals, five or six times a day. ‘Don’t go more than three hours without having a small snack. Make sure you always have healthy snacks on you like a snack bar, fruit, seeds or nuts in case your blood sugar drops when out.’

yourwellness.com

wellness

14

focus

r y:

C

isto H e s a

Barry, 61, had high blood sugar levels that were regularly twice as high as the normal level. His wife, Lesley, started giving him Chia seeds on a regular basis, and Barry’s recent blood test was classed as excellent by his GP (down from 12 to within a safe range of 6-7). His cholesterol also improved so that Barry now no longer needs to take any medication for his diabetes. Try Chia bia’s whole or milled Chia seeds (£3.99) and Chia mixed with Blueberry or Cranberry (£9.99) from Holland & Barrett www.chiabia.com.

yourwellness.com

Can Chia improve glucose control?

Chia seeds were an ancient superfood of the Mayans, Aztecs and Native Americans who used it as currency and offered it to their Gods. It’s now right back in fashion as an excellent source of healthy omega-3 fats.

These have a beneficial effect on your metabolism and research shows that, for people with type 2 diabetes, consuming three tablespoons (37mg) of chia seeds a day can significantly improve glucose control as well as lowering blood pressure and ‘bad’ LDLcholesterol.

According to Dr Gideon Paul, a consultant cardiologist at the University Hospital of North Staffordshire, ‘These tiny, tasteless seeds are a rich source of omega-3 - two dessert spoonfuls contain 2.9g (compared with 1.4g in an 80g portion of salmon). Omega-3 oils can lower bad cholesterol and raise levels of good cholesterol, and in addition make the blood less ‘sticky’. This makes it less likely to clot and cause a stroke or heart attack. As a topping on cereal or salad, it could help reduce cholesterol levels as part of a healthy diet.’

Healthier sugar alternatives The World Health Organisation recently cut the recommended maximum sugar intake in half from 10% daily calorie intake to 5% (around 25g or 6 teaspoons sugar for the average adult). Cutting back on sugar doesn’t mean having to follow a bland, bitter diet. Many sweet alternatives are available that don’t play havoc with your blood sugar levels.

Palmyra jaggery

adds a welcome sweetness yet has a low glycaemic index of 40 (compared to 100 for glucose, and 60 for refined table sugar) and provides useful amounts of iron, magnesium, calcium and even vitamin B12,

www.consciousfood.co.uk.

Sweet Freedom is a

natural sweetener that tastes like sugar but has 25% fewer calories and a low glycaemic index. Made from naturallyoccurring sugars found in apples, grapes and carob, it is available in two versions.

Original replaces all white sugar and other sweeteners with its neutral taste, while Dark is

richer in taste to replace brown sugar, honey, golden and maple syrup, www.sweetfreedom.co.uk.

Stevia leaves, from a small green plant, native to South America, contains natural substances that are up to 30 times sweeter than sugar and zero-calories. Available as syrup drops, granules and powders eg www.betterstevia.co.uk; www.truvia.co.uk.

Agave Syrup is made from the juice of the blue agave cactus. Its sweetness comes mainly in the form of fructose (fruit sugar) which has less impact on blood sugar levels than glucose (GI 27). Available in Light and Dark, www.groovyfood.co.uk.

Xylitol is a natural sugar substitute found in the bark of the birch tree, fruits, and is even made in small quantities in the body. It has 40% less calories than sugar, minimal impact on blood sugar levels (GI 7) and has been shown to actively protect against tooth decay, www.totalsweet.co.uk

15

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LadyMel is produced using ginseng and agnus castus to help relieve symptoms associated with PMS and the menopause.

BronchoMel uses a unique mixture of herbs, including elderberry, chamomile and rosemary, to help improve respiratory problems such as coughs, excess mucus and a sore throat.

GastroMel contains extracts of bay leaf, sage and cactus, to help balance the digestive system and reduce any inflammation or discomfort associated with stomach ulcers. £20 to £37.50 per 120g jar from www.lifemel.co.uk

Are you feeling ‘hangry’? a GI of between 30 and 50, depending on concentration) it is up to one and a half times sweeter than table sugar, so less is needed to sweeten a dish. It can also provide medicinal benefits derived from the plants on which the honeybees have foraged. LifeMel offers a range of herb-infused honeys tailored to specific health concerns. Each product is made by bees that are fed a diet of specially prepared herbs. Just take one teaspoon, morning and night, for optimum benefit.

LifeMel, prepared with a potent blend of stinging nettle, bilberry, blackcurrant and red clover, has been clinically proven to enhance immunity by boosting the white blood cell count.

EnergyMel is made by bees fed a potent blend of ginseng, skipenard and plantain, to help raise energy levels and alleviate fatigue.

RelaxMel prepared using passionflower, lavender, hops and oats provides a feeling of calm and balance, and may help those with hypertension, anxiety or sleep difficulties.

New research from Ohio State University suggests that hunger related to low blood sugar levels is a major cause of domestic arguments, regardless of the overall quality of your relationship. When over a hundred couples had their blood glucose levels measured each night, for three weeks, they accurately predicted how angry each person would feel towards their partner that evening. Participants recorded their level of anger by sticking pins in a voodoo doll that represented their spouse. Those with generally low levels of glucose stuck more pins in their doll than those with generally higher glucose levels. Why does low blood sugar trigger anger and aggression? Because glucose is the major fuel for brain cells, and the energy needed to control aggressive impulses is less available when blood glucose is low. The best thing to do with a ‘hangry’ partner (who is both hungry and cranky) is to feed them!

yourwellness.com

16

wellness

focus

Blood Sugar and Exercise - by Scott Laidler

- Stanislaw Jerzy Lec

I give you bitter pills in sugar coating.

The pills are harmless: the poison is in the sugar.

yourwellness.com

Engaging in regular, moderate exercise helps to train your body to become more efficient at regulating your blood sugar. The demand of the exercise causes your muscles to draw in glucose from your blood stream, lowering your general blood sugar level over time. Don’t go too hard on the intensity though - if there is not enough insulin available in your system, your liver may be forced to flood your blood stream with fresh glucose increasing your blood sugar level.

If you suffer from low blood sugar levels, begin any training regime gradually to test the waters. Doing too much too soon could lead you into a hypoglycaemic response. It is also a great idea to have a small carbohydrate snack on hand at all times when exercising.

Upon waking up your body is most vulnerable to a big spike in blood sugar.

In order to maintain steady blood sugar

levels, it’s important to choose your breakfast foods with caution. Two good low glycaemic index choices would be rolled oats or a high quality muesli.

You can actively lower the glycaemic index of the carbohydrates you take in by combining them with high quality sources of fats and proteins. For example, eat eggs in addition to your muesli or mix some nuts and seeds into your porridge.

Take advantage of your sugar cravings directly after a workout. If you are going to have something naughty, this is the perfect time to do it. Combine this with a post workout protein shake and the deliberate insulin spike will act as a delivery system drawing nutrients into your damaged muscles to begin the healing process. The quicker you can start to recover the more you stand to gain from your training and the sooner you can train again.

Scott Laidler is a leading Personal Trainer and Nutrition Expert whose clients include Global Music Artists, Hollywood Actors, TV Personalities and Sporting Icons. Follow Scott on Twitter @Scott_Laidler and www.scottlaidler.com

WHY NATURAL XYLITOL SHOULD BE YOUR SUGAR ALTERNATIVE OF CHOICE… Xylitol is a natural sugar alternative, which was originally found in hard wood – hence its name, which is derived from the Greek word ‘xyl’ meaning wood. Xylitol isn’t just a lower calorie to the fact it creates an alkaline environment in the mouth, which make it an indispensable addition to any health conscious kitchen and has led to it being recommended not only by nutritionists and health professionals, but also by dentists.

Why choose xylitol?

Whilst xylitol may look and taste just like sugar it

Dental Health

Dieting and diabetes*

When xylitol is broken down in the mouth it makes an alkaline environment, instead of an acidic one like sugar. This

having a very low GI (glycaemic index) value of just 7 – nearly ten times lower

harmful bacteria and reduces plaque and has even been seen to help improve enamel remineralization. There are literally hundreds of studies to support this, and the claim that xylitol helps with dental health has been approved by the European Food Safety Authority. *

If in any doubt always consult your doctor

†

and food intake. American Journal of Nutrition

on blood sugar levels than sugar and is therefore a fantastic choice for those with diabetes* and dieters. In fact studies† have shown those who sweeten their food with xylitol, instead of sugar, other sweeteners or nothing at all, go on to eat less throughout the day. On top of this, xylitol has 40% less calories than

Unlike many other sugar alternatives, xylitol has the same sweetness as sugar, meaning you don’t have to alter recipes to use it. Simply replace sugar for xylitol ‘one-for-one’ in normal recipes, tea, fruit or cereal; thus easily incorporating safe in the knowledge xylitol is 100% natural, being found in many plants and even made by our own bodies.

carbohydrates.

HOW TO BENEFIT FROM XYLITOL: Total Sweet is Europe’s leading xylitol brand, being made from sustainable non GMO plant sources, and is available from selected Sainsbury’s, Waitrose, Tesco, Ocado, Holland and Barrett and health stores. For more information on xylitol and Total Sweet, including some fantastic healthy recipes and full stockist details visit:

www.totalsweet.co.uk

18

wellness

focus

The psychological key to exceptional

blood sugars - By Dr Emma Mardlin

Diabetes is not just a physical condition, it is affected by your mind-body connection. All your emotions affect your health because the neurotransmitters that carry your thoughts also bathe every single cell in the body; your mind is sending messages to your body constantly, whether you like it or not.

The mind and body connection is applicable to all health and well-being, but awareness of this connection in relation to diabetes can achieve phenomenal results.

- Yiddish Proverb

If you are bitter at heart, sugar in the mouth will not help you.

yourwellness.com

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20

wellness

focus strong purpose behind it we never tend to bother or rarely get results.

For example, is being ‘fit, healthy and well’ enough of a motivation? Is there a higher purpose, such as a life plan to go travelling or help others by showing that you can lead a perfectly healthy and happy life? Or perhaps you want to be healthy and well for when there is a full cure for diabetes? Find your personal purpose that is strong enough to give the motivation you need.

Be aware of your emotions Get to the root cause

of any stresses in your life, and be mindful of what negative emotions are behind any undesirable glucose results.

Then work pro-actively to eliminate these, as they will only manifest physically. Stress, anxiety and anger all trigger adrenaline release, which in turn elevates blood glucose as well as blood pressure.

Let go of any fears holding you back Work on

I’ve lived with type 1 diabetes for over 20 years. I know first-hand how the right mind-set is pivotal in making a dramatic difference, yet it’s often over-looked or little understood.

Although at times I have rigorously applied the three major components for good diabetes care (lowercarbohydrate diet, regular exercise and appropriate insulin or other medication), I still haven’t experienced exceptional glucose control if my mindset or emotional health isn’t 100% as well. Great emotional health and a positively aligned mind-set seriously makes the difference in the results you can achieve. Here are just a few pointers that can make a dramatic difference, and make it easier to apply all the other practical factors that are important for achieving great blood sugar control:

Find the right motivation and know your purpose We all need

motivation to do anything in life, but if it’s not compelling enough with a

yourwellness.com

removing any fears and anxiety especially concerning hypoglycaemia.

Are you purposefully keeping sugars elevated to avoid hypo symptoms?

Anxiety and fear are horrible and lifelimiting in themselves, not to mention the potential consequences of keeping sugar levels high as an avoidance strategy. Take action to let go of any limitations that prevent you from living a great, fulfilled life.

Focus on what you want rather than what you don’t want For example,

do you want exceptional blood sugar levels in order to be fit, healthy and well, OR because you ‘don’t’ want nasty complications or symptoms? The reason you need a positive focus on what you ‘do’ want is simply because you get what you focus on, so you want this to be wholly positive.

Never let diabetes, anyone or anything stop you getting what you want Avoid accepting or believing

any limitations cast upon you by people or diabetes – smash through them and aim for everything you want.

Anything is possible and you just have to think about it and find the best way to get it.

Take the positive learnings Whatever happens

in life, whether it’s good, bad or indifferent, there’s always something we can positively learn because everything happens for a reason.

What positive learnings can you personally take from having diabetes?

What might life’s message and purpose in you having the condition be?

Champion your condition Avoid any resentment

of diabetes, as this is one of the easiest negative emotions to experience. Take control of it and avoid it controlling you – taking personal responsibility will empower you to make your life how you want it to be - you’re still always in control and it’s your decision how things turn out.

Feel safe and trust yourself Plan ahead to cover all

eventualities – make that decision that nothing has to stop or limit you. Educate those around you so they know how to help if needed, and in your preferred way (that’s an important one to me!) Be reassured that there is always something you can do about unwanted challenges – trust yourself that you will be fine and if there’s a problem you can easily deal with it.

Reject and ignore negative statements! This

is a big one - I’ve seen so many people affected by the comments and insinuations made by medical professionals, well-intentioned friends and family, right through to the media, TV programs and adverts.

It’s so important to wholeheartedly reject and ignore negative statements because if you chose to accept and believe them, it’s your health that is ultimately affected. REJECT all negativity about diabetes and keep a positive mind-set, focussing on what you CAN do to lead a perfectly healthy life. Where focus goes, energy flows – so make it positive.

Dr Emma Mardlin is a Clinical and Medical Therapist in mind/body medicine at The Pinnacle Practice, Harley Street London and Nottingham, www.thepinnaclepractice.co.uk.

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22

wellness

focus

Are you driving safely?

Everyone likes to think they are a safe driver, but when you have diabetes your ability to drive safely may be impaired by low sugar levels without you realising.

HypoWallet, a portable emergency kit for treating a ‘hypo’ contains chewable GlucoTabs, a shot of GlucoJuice, 2 tubes of GlucoGel and a treatment guide card. £10 from www.hyposite.co.uk

yourwellness.com

Studies show that volunteers with type 1 or type 2 diabetes may still feel safe to drive despite having a very low blood glucose level.

One in two admitted to at least one hypo-related mishap while driving, partly due to achieving tighter glucose control to reduce the long-term risk of diabetes complications.

In the UK, DVLA Guidelines recommend that drivers with insulin-treated diabetes take the following precautions: • Always carry your glucose meter and blood glucose strips with you.

• You should check your blood glucose no more than 30 minutes before the start of the first journey and every two hours while you are driving. If driving multiple short journeys, you do not necessarily need to test before each additional journey as long as you test every 2 hours while driving.

• In each case, if your blood glucose is 5.0mmol/l or less, take a snack. If it is less than 4.0mmol/l or you feel hypoglycaemic, do not drive.

• If hypoglycaemia develops while driving, stop the vehicle as soon as possible.

• Switch off the

•

•

•

•

•

engine, remove the keys from the ignition and move from the driver’s seat.

You should not start driving until 45 minutes after your blood glucose has returned to normal. It takes up to 45 minutes for the brain to recover fully.

Always keep an emergency supply of fast-acting carbohydrate such as glucose tablets or sweets within easy reach in the vehicle.

You should carry personal identification to show that you have diabetes in case of injury in a road traffic accident.

Particular care should be taken during changes of insulin regimens, changes of lifestyle, exercise, travel and pregnancy.

You must take regular meals, snacks and rest periods on long journeys. Always avoid alcohol.

For further information see your doctor and / or visit www.gov.uk/diabetes-driving.

24

emotional

wellness

- Jim Rohn

The walls we build around us to keep out the sadness, also keep out the joy.

How to feel good and cope with whatever comes your way

yourwellness.com

Mood can affect every aspect of your life, from your performance at work to your personal relationships.

Being able to take control of moods, rather than have moods control them, is something all the most successful people have in common.

25 In their new book, Dr Shane Pascoe and Dr Graham Law combine techniques from two powerful, complementary therapeutic approaches – Cognitive Behavioural Therapy and Mindfulness – to help you keep your spirits and confidence high and instil a more upbeat, positive, can-do attitude, come what may. Packed with practical information on how to start feeling happier and more positive about life, this expert guide to beating stress and anxiety will optimise how you deal with people and situations in life and at work. Here are some easy ways you can work in conjunction with your strengths; to maintain health and increase the likelihood of success.

DON’T PANIC When presented with a problem, slow down your breathing by counting to three on the ‘in’ breath and four on the ‘out’ breath. Hold onto the bit at the end of each breath – that relaxed feeling, that calm feeling. Do it now before you read on.

DON’T PANIC (Yes, it is so important we said it twice). You don’t have to get everything done today.

Small and achievable goals help build momentum, maintain motivation and give you a sense of achievement quickly. Think about the 80:20 rule and prioritise. The vast majority of your work is often achievable quickly by

focusing on a specific area and giving it your full attention.

SET A ROUTINE AND STICK TO IT Use your calendar to plan the rest of your day. When you are finished, ask yourself what are you looking forward to in your day? If you have not planned something enjoyable, where will your motivation come from? Add something enjoyable in. What is the most challenging part to your day? What is the pay off? After accomplishing something difficult, give yourself a reward such as catching up with a friend or give yourself permission to have that something that you are denying yourself because you ‘have too much work to do’.

EAT Think about what and when you eat. Poor food choices impact your health and mood directly. If you haven’t packed your lunch today, when do you plan to prepare your meals for tomorrow? If you haven’t taken time to eat today you have set yourself up to make poorer food choices the next time you eat. Stop, refuel and see the benefits.

FEEL GOOD The quickest

way to feel good is to do something for someone else. Committing to volunteer might seem out of your reach but smaller acts of kindness for your workmates might help you on that road to feeling better by giving more to others. What is the smallest thing you can do today to help someone else?

STOP ‘MUST’ Your

thinking impacts how you feel and

what you do. There are four words that tell me your thoughts are probably doing more harm than good.

When you use the word MUST (or SHOULD) in your thinking you are not giving yourself any options and trying to use guilt to motivate your behaviour. Try using more carrots and rewarding experiences when you accomplish something challenging than just punishment or sticks.

STOP ‘FINE’ Tell it like it is. If things are wonderful then tell those around you the things you are grateful for. If things are not good then talk to someone about them.

People are often more supportive than you think but you need to let them know for them to be even able to try and help.

STOP ‘JUST’ Just is a word often used to minimize the importance of something. This might be the effort you put in or the achievements you have earned through hard work.

Instead of saying ‘oh it was just a report’, recognise the challenges we all face and say it like it is ‘I am proud I got that report done’.

STOP ‘CAN’T’ By believing we can’t do something, we create a self-fulfilling prophecy because we don’t even try. Try to prove yourself wrong by attempting the very thing you say you can’t do. Give it all your effort and then if the worst possible thing happens and you end up being right - great. You are in exactly the same place as you are now. If you are wrong though, you can approach other areas of your life with a more curious perspective and have more confidence that things can turn out for the better.

SLEEP Develop and maintain a consistent sleep schedule. This impacts on things you experience directly, like your concentration and energy. It also has positive impacts on weight management, your metabolism, your ability to be healthy physically, mentally and emotionally.

Dr Shane Pascoe and Dr Graham Law’s new book, Feel Good: How to Change Your Mood and Cope with Whatever Comes Your Way, is published by Capstone, £10.99. yourwellness.com

26

emotional

wellness

Could Kabbalah work for you?

In an elegant Georgian building down a discreet cul-de-sac by Bond Street tube station, almost one thousand individuals a week flock to study, learn and practise an ancient form of spiritual wellness called Kabbalah. So what is Kabbalah and what is the London Kabbalah Centre doing to draw and retain such interest?

Kabbalah itself dates back four millennia to the book of Abraham, in which the meaning and secrets of life were encoded. Thousands of years and a lineage of Kabbalah masters later, the Kabbalah Centre, founded in 1922, translates this rich and wonderful wisdom direct from its ancient scriptures, into practical tips and exercises that deliver real fulfilment and success to all those studying. It’s history boasts a colourful array of celebrity students – the likes of Aristotle, Michelangelo, Columbus, Newton, Freud, Einstein, Plato and Pythagoras to name but a few.

The beginner’s course is a ten-week foundation course (one hour a week, for ten weeks) that enables students to internalise valuable relationship, work and life benefits. All a new student is asked to do is to leave preconceptions and prejudices at the door and be willing to let go of self-limiting beliefs, attitudes and behaviours.

In exchange, a new student is introduced to a system that allows them to discover how every challenge has a concealed blessing. To perceive what the universe is trying to teach, to learn how to dig deep through conscious and unconscious layers in order to unearth, unlock and unleash one’s full potential - to recognise one’s unique attributes and life purpose, and how to overcome the obstacles that can hinder the path to greater clarity. Long standing students at the Kabbalah Centre attest to feeling more balanced, present and compassionate, seeing the bigger picture and holding a yourwellness.com

greater peace of mind.

This explains why the London Kabbalah Centre has such a loyal and dedicated community of students.

Quite often their family, friends and colleagues notice the positive changes, prompting them, in turn, to attend the weekly, free introductory lectures and events. It’s this positive word of mouth that explains why the Kabbalah Centre’s number of students keeps growing so dramatically.

The introductory course to Kabbalah teaches very practical tools to help anyone achieve a sense of balance in the midst of their daily angst - not just in moments of retreat.

A student’s life is brought back to a natural balance using an extremely effective three-step process, beginning with the introduction of a key spiritual concept: we may not appear to be in control of the people and situations we find ourselves facing in life, however, we can always choose how we want to react to those outside influences.

Groups of two or three then engage in practical exercises that allow students to experience the feeling of pausing, breathing and acting, based on the understanding that the opportunity for change and growth is accessible in every situation.

The last step is in the form of reallife application. The individual is asked to try out these newly formed, positive habits in real life situations and share their successes and near-successes in the following class.

Slowly, you start to internalise an ability to remain strong, balanced and excited by life - because of the daily rat race and not in spite of it.

The London Centre’s unique organisational structure means that its doors are open to all from 9am to 10pm most days, and that teachers, full-time volunteers and mentors in the form of long-practicing students are on hand to guide, encourage and challenge students in a way few other

wellness practices are able to provide.

On the one hand, ten hours could be used to catch up on an entire season of your favourite television show, to hit the gym ten times, or to watch five films at the cinema. The London Kabbalah Centre, however, recommends taking those same ten hours and using them to learn techniques that can help you to de-clutter your mind, replace anxiety with certainty and to become the best version of yourself. To expand your consciousness to a place where you can recognise the cause and effect of all things that have ever happened and will ever happen to you. To be able to experience the intimate connection between you, your soul, and the universe around you.

Some students make the study of Kabbalah an integral part of their lives, some dip in and out taking courses they feel are relevant and some just stay in touch with the people they met in the classes. The one thing they all have in common is that they are no longer in the dark about the meaning of life.

The Kabbalah Centre is a registered UK Charity and for a limited time, spaces on the foundation courses are free. If you’re interested in finding out more information, visit www.kabbalahcentre.co.uk

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28

family

wellness

How to change your in your

life

coffee break

- Albert Einstein

Rejoice with your family in the beautiful land of life!

yourwellness.com

Wellness is made up of lots of small things and all of us will have different combinations of things that contribute to our overall feeling of living harmoniously.

29

Family – No-one has the perfect family but do you accept yours for who

Money – Are you managing your finances well? Have you got a good, automated system to help you keep track of what needs paying, and do you know what money you have available through the month?

If you don’t then look at a simple budgeting tool to help you get some control and then just spend 10 minutes every week checking if you are on track.

Learning and Development – Life is one

they are or do you spend your time trying to change them? If you feel challenged with anyone (not just family), the only thing you can do is change your behaviour towards him or her. Imagine what a great relationship with that person would look like and act towards them as if it already exists. Their behaviour will change!

Friends – It’s a well-known fact that the people you spend most of your time with

impact your own energy and motivation, so whom are you spending your time with and what are you getting from them?

Career – I meet lots of people who have accidental careers, something they fell into and have just settled for. I really urge you to think about what you would love to be doing if money were no object, and then think about how you could make it happen.

long period of research and it is impossible to fail at anything because you are simply conducting your research. There will be things that work well for you and there will be others that don’t quite give you the outcome you were expecting; you just have to keep trying with different elements until you get the outcome you are looking for.

Health and Fitness – It’s true you are

what you eat and you will be the product of what you do. If this is an aspect you want to work on, set yourself a couple of easy goals and then track your progress. If you know you are more likely to achieve by being in a group, then look at existing groups you can join or better still, get together with family and friends to form your own.

Fun and Leisure – This is the real laugh-out-loud, smile from ear-to-ear fun and leisure, where the choice and focus on the outcome is yours; it is not doing something for the benefit of others. If you are struggling with this one, when was the last time you really laughed and felt light and cheerful? How can you create more experiences like this?

Spiritual – This is about

the inner you and your thinking. What are the words you usually hear in your own head, are they positive, encouraging and supportive, or are they critical, negative and paralysing? What three positive words would you like to focus on everyday

when you first wake up? Write them on a piece of paper so you see them before you get out of bed.

Physical Environment–

This is all the stuff around you, clothes, home, even your thinking.

Are you creating a culture that will make you happy and supports harmony, or are you living in a cluttered, confused, unstructured world that makes you stressed?

Make one change – a tidy desk, a tidy room, a clean car, whatever will work best for you.

Romance/Significant Other – Do you love spending

time with this person? Is the relationship equally balanced, where both give and take, or is it one sided? Even if you are single, you are out there mingling with others, impacting them with your presence, so are you giving out the right one?

Give each of the above a score out of 10 on how happy you are - 0 being very unhappy and 10 being “it’s beyond perfect”. To have complete balance you don’t need everything to be at 10. Then pick the first area you want to tackle, work on it until you achieve the balance you want and move on until you are shining bright.

Anne Mulliner is the author of Empowered!

– How to change your life in your coffee break (£12.99 Panoma Press) and is an awardwinning executive coach and leadership development expert, who works with clients all over the world, sharing her passion for getting them to access their full potential and live life at 10 out of 10. For more information visit www.jdicreativesolutions.co.uk. yourwellness.com

30

family

wellness

Almost a third of children regularly go without breakfast before school. Girls were more likely to skip breakfast than boys, and while some sometimes had a morning meal, seven per cent said they never have breakfast on school days.

Don’t let

them skip

breakfast!

yourwellness.com

31

- Lewis Carroll (Alice in Wonderland)

Sometimes I’ve believed as many as six impossible things before breakfast.

According to dietitian Dr Carrie Ruxton, compared to those who consume ready-to-eat cereals, breakfast skippers are more likely to be overweight or obese, have high blood pressure, high cholesterol levels and high insulin levels, putting them at risk of type 2 diabetes. Skipping breakfast also affect kids’ mental performance.

Studies show that children who don’t have breakfast have reduced attention and visual memory, as well as lower levels of energy and cheerfulness.

When 40 adolescents who usually skipped breakfast were given cereals to eat, they felt more alert, full and content so were better able to concentrate in school.

Similar health benefits are seen in adults, for whom skipping breakfast increases the risk of type 2 diabetes and heart attack, which provides yet more evidence why breakfast is the most important meal of the day.

Healthy breakfasts can include: • ‘Wholegrain’, ‘Natural’ or ‘Organic’ porridge, muesli, granola or cereals. Check the sugar and salt content on labels. Serve with semiskimmed milk and fresh berries.

Brown toast, muffins, malt loaf.

• Fresh fruit salad, fruit juice, smoothie.

• Low-fat milk, low fat cheese.

• Boiled, poached or scrambled eggs.

• A cup of tea, milk, herbal tea or glass of water.

Many brands and even supermarket’s own ranges now offer healthier cereal choices with no added sugar or sweeteners, and extra nuts and seeds, and a variety of wholegrains rather than just wheat and oats.

If time is tight, try a piece of fruit, unsweetened yoghurt plus a sustained-energy breakfast biscuit containing no high-fructose corn syrup or partially hydrogenated oils.

For nutrition guides, tips on getting the best from breakfast and more information on what makes a good breakfast, visit www.breakfastcereal.org. yourwellness.com

Advertisement Just one daily drink with 50g Almased improves diabetic blood test levels

Diabetics can live“lighter” too.

On average, diabetics have considerably higher insulin blood test levels than non-diabetics – that’s why you find it particularly difficult to lose weight. New scientific studies give hope: with a special health food weight was reduced and blood test levels improved significantly.

How Diabetics can lose Weight long-term as well Many diabetics have already undertaken a whole range of diet attempts, mostly without long-term success.

Weight loss and regular exercise are important for many Type 2 Diabetics in order to minimise the secondary complications of their diabetes. Even losing just a few kilograms can help to improve health. One route to weight loss, associated with positive effects on blood levels, is opened up by the daily intake of a health food based on soya, honey and yogurt (Almased).

What is Almased?

Basal metabolism has to be right

Almased is a food made from high quality soya, probiotic yogurt and natural, liquid honey. Honey enzymes, protein, micro plant extracts from the soya plant and yogurt cultures are the most important ingredients. Dissolved in water or low fat milk, it can initially replace all three daily meals, and thereafter, one or two meals.

The basal metabolism is the amount of calories that the body uses when at rest. During a fasting phase the body switches to low expenditure of energy. It utilises the few calories consumed as thoroughly as possible and as such reduces the basal metabolism. First it takes any energy needed from muscle protein before it affects fat deposits.

With each diet the body gets used to the lower basal metabolism instead of switching back to “business as usual” after the diet. At the same time, thyroid function disorder can occur.As a result, the yo-yo effect comes into play.The yo-yo effect causes weight gain after the diet has finished.

With repeated diets weight can go up and down like a yo-yo.

Apart from this, muscle mass is depleted and fatty tissue is built up.With Almased, this yo-yo effect is prevented by the high proportion of valuable, easily metabolised protein.

Losing weight starts in the brain Losing weight starts in the brain. Three hormones play a decisive role: ghrelin, leptin and insulin. They are important for driving feelings of fullness in the brain and they also influence fat burning. In overweight people these mechanisms are defective; however, with the Almased diet this misalignment is corrected. The nutrient’s action and weight loss are directly responsible for this. It has been demonstrated that an Almased diet leads to greater weight loss, particularly in the abdominal area, than a diet without Almased. As a result insulin levels are reduced and fat burning and hormonal drivers for a feeling of fullness are improved.

Insulin and fat storage – what is the connection?

As a “storage hormone”, insulin regulates carbohydrate and fat metabolism. With high insulin levels, fat is stored in fat cells and at the same time fat depletion is inhibited.With a diet supported by Almased, insulin levels are reduced significantly.That leads to greater fat burning and improved blood test levels.

Almased helps with Type 2 Diabetes Type 2 diabetes is a metabolic disorder that primarily occurs in overweight people. The body produces insulin but the cells do not react normally to it. They absorb too little glucose, and the blood sugar levels rise. Increased insulin is then produced in response to regulate the blood sugar. The high insulin levels promote fat storage and inhibit fat depletion. This is where Almased can help: it has been proven that a diet supported by Almased leads to greater weight loss, particularly in the abdominal area.

This means that a diet supported by Almased promotes feelings of fullness in the brain while fat burning is regulated considerably more effectively than a diet without Almased.

As a result the all too often high insulin levels that diabetics experience are reduced.

New findings from Diabetes research

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Almased has a very low glycaemic index (which measures the effect of nutrients on the blood sugar pathway) and contains a lot of valuable, easily metabolised soya protein. It is proven to act positively on the blood levels of diabetics (see graph). Two current studies by prestigious research centres now support how important both factors are, particularly for diabetics who want to lose weight. This is how the Joslin Diabetes Center in the USA has released recommendations based on the latest scientific knowledge for the most effective diabetes diet. Diabetics should set up their diet in such a way that calories are split by around 40% carbohydrates, 30% fat and 30% protein.Thus, to be particularly effective, a diabetic diet should contain considerably more protein than previously thought. A publication recently released by the Cochrane Collaboration concludes that a diet with a low glycaemic index is superior to other diets. The Cochrane Collaboration is a global network of scientists, doctors and other members of the healthcare system whose goal is to evaluate medical therapies on a scientific basis and keep them up to date and distribute information on them.

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34

family

wellness

Preparing your for a new

pet

If you’ve a pet, such as a dog or a cat, bringing a new baby into your home can cause problems, so it’s a good idea to prepare well in advance.

In the case of a dog, make the effort to introduce your dog to other children as soon as possible. Children interact differently from adults when it comes to pets. They’ll want to touch its face, tail or ears, so you should start handling your pet similarly. Do it when you’re feeding or cuddling them, so it’s associated with pleasurable sensations.

Keep animals out of the nursery leading up to the new arrival as cats, in particular, may see children’s toys as their own and a crib can easily become a favourite sleeping spot.

Try some role-play with a doll to assess any potential problems. Put the doll in the cot and visit the nursery with your pet to say hello. Pick the doll up and cuddle it to gauge your pet’s reaction.

If your pet doesn’t have a special area with its favourite toys, food and bed, then it’s a good idea to create one well before the baby arrives.

This will be the place that your pet will escape to when the baby is crying.

If you do find that your pet reacts aggressively to children, you’ll need to contact an animal behavioural specialist.

Some trainers offer ‘baby readiness’ classes and temperament tests.

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36

exercise

wellness

walk

during

work!

- Anon

Jumping for joy is good exercise.

yourwellness.com

37

5

Walking meetings are most appropriate for one-to-one interaction. Having more people means there is a tendency to walk horizontally and a group discussion is tricky. One-to-one discussions are great when exploring fresh ideas, developing a shared purpose and building relationships.

Four is the absolute maximum if you want everyone to be able to hear what the others are saying. Make sure everyone gets a chance to talk.

6 In today’s fast-moving business world increasing productivity is at the forefront of everyone’s mind, but is this at the cost of health and wellbeing of employees? Healthy living expert, Sarah Liveing, believes she can help companies achieve both following the launch of Walking Works, an innovative program designed to benefit employers and employees through walking and good health.

The British Heart Foundation agrees that work performance can be improved by up to 15% when employees engage in regular physical activity, and employees take 27% less sick days than their non-active colleagues. Walking Works will bring tangible benefits to companies

including increased productivity, less sick leave, improved team cohesion and a workforce who feel more valued and content, resulting in reduced staff turnover.

Sarah’s top tips for holding a meeting while walking

1

If you don’t have a good meeting room, then meet outdoors for a walk so you can have one another’s undivided attention. It’s great to have a meeting with no interruptions.

2

Walking is a great way to let off some steam. When sitting in an office for a considerable period, it’s good to have a change of dynamics and scenery.

A walking meeting boosts creativity and problem solving. Walking meetings are best when you know the person/people you are meeting with well.

3

Do set an agenda as you would for any other meeting.

You can keep this on your phone or jotted down to make sure no salient points are missed.

4

Only hold a walking meeting when you don’t need to write too much. It’s difficult to go through key statistics or take notes when walking. Assign someone to take a small notepad to jot down key actions. Be sure to recap and summarise the key points in a follow-up email.

If you like more relaxed, informal meetings then a walking meeting is perfect.

It enables you to socially bond and open up about relevant personal issues. Try to keep your meeting objective, though. Keep on topic, listen to each other and debate key issues.

7

Arrange walking meetings frequently. Even if it’s a brisk walk with your team for ten minutes, it’s beneficial for everyone’s brain and body.

8

A walking meeting is only beneficial if the pace is right.

A too fast pace leaves you breathless and unable to absorb all the conversation. Conversely, a slow paced walk may be too relaxed so your mind wanders off topic.

Have a walking pace which suits all participants.

9

Your walking partner(s) needs some warning. Your partner needs to plan appropriate footwear and clothing so give a couple of days’ notice and ensure they are happy to walk with you.

10

Bear in mind you need to walk along quiet streets or better still in a nearby green space. Avoid busy roads that makes it challenging for everyone to hear.

Walking Works promotes walking for both individuals and businesses as a fantastic way to lose weight and get fit amongst numerous other health benefits.

For more information visit www.walking-works.com. yourwellness.com

38

exercise

Cycle to work

wellness

As soon as the sun comes out, exercise is often forgotten in favour of lying in the sun with a glass of Pimms.

Fortunately, for those looking to get fit and stay fit this summer, there’s a simple solution - start cycling to work.

yourwellness.com

People in the UK spend 38 minutes commuting on a daily basis. Rather than standing on a crowded train or sitting on a sweaty bus, hop on your bike instead. As well as a more enjoyable commute, cycling to work (hopefully in the sun!) brings numerous mental and physical rewards.

A whopping 160,000 people took to two wheels last year through the Cycle to Work programme, and new research from Cyclescheme.co.uk suggests this will rise significantly this year. Their latest survey of 15,000 members showed 69% felt healthier after cycling to work, half lost weight and over half said their mental wellbeing improved.

Cycling is undoubtedly good for your health. Every half hour of cycling at a moderate pace burns over 250 calories – more than an hour of walking. In addition, it’s estimated that 10,000 fatal heart attacks could be avoided each year through exercise, and cycling; just 20 miles a week can halve your risk of heart disease compared with those who do no exercise.

Cycling is also known to improve wellbeing.

Increased

circulation to the brain will help you feel mentally sharp and boost creative thinking. Cycling appears to expand your hippocampus - the region of the brain that’s responsible for memory – and provides a euphoric feeling, thanks to secretion of opium-like endorphins, which will help you get hooked on maintaining fun exercise.

Cycling is even good for your looks. The increased circulation provides extra oxygen and nutrients to skin cells which can reduce the signs of ageing. So as well as building your tan by cycling outdoors (use SPF 15+) you can also get healthier, younger looking skin. Not only this, your fitness levels will rise – a regular cyclist is as fit as someone ten years their junior.

If you feel nervous about hitting the roads on a bike, don’t worry. You’re not alone. Many Cyclescheme members began as novice cyclists, yet almost half of these became enthusiastic shortly after joining.

There are plenty of road safety courses available to get you started. Check out Cyclescheme.co.uk for further details.

Cyclescheme can also help with costs.

Cyclescheme is the UK’s leading tax break scheme and offers between 25%-42% discount off bikes, gear and equipment.

What’s more, you pay nothing upfront and the costs are deducted from your salary over a year so you won’t even notice the payments.

So why not try it for yourself and join the thousands of others who will be joining the two-wheeled revolution this summer.

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40

exercise

wellness

Make

Fitness Fun - by Steve Harrison

Do you work out or slob in?

Sometimes the thought of doing exercise and fitness activities just seems boring and too much like hard work. Health and fitness is a way of life for many people who love every second of their fitness regimes. But this is not true for a large portion of people, so here are some ideas to ensure your workouts and fitness efforts are jam packed full of fun:

Social fitness: Having a friend or ally to exercise with helps pass the time and also spurs you on to achieve higher results.

Not only does it help motivate you to get to the gym/fitness class but it adds a fun social element into the mix, so it’s no longer only about the hard work. Meeting new friends and feeding off their energy and enthusiasm is brilliant; a smile is infectious so the more you surround yourself with happy, active people, the more you will feel like you belong and adopt similar attitudes.

Enjoy the great outdoors: Now, more than

ever, you’ll find an abundance of exercise activities outdoors with bootcamps, crossfit, running clubs, adventure obstacle courses and charity events happening weekly.

If the idea of going to the gym is

what’s stopping you then fine, but don’t let it stop you doing anything at all. The fresh air will only add to the feel good factor – get back to nature.

Be current and fashionable: Wear clothes

that make you feel good, and use equipment that you feel happy using. Modern exercise equipment like the TRX suspension straps and ViPR functional training tool provide highly-effective, resistance workouts without having to lift lots of iron in an overpopulated fitness centre.

Dance as if nobody is watching: This saying rings true for fitness, too – just get out there and do it. OK, I do advocate perfect form and technique for sure, but before this comes just getting involved. If running like Phoebe out of Friends is fun and works for you, then lace up and get going.

Think outside the box: There are so many ways

of being fit and active, just let your imagination fly and you will definitely find something that feels good and you look forward to doing. Think back to what you enjoyed when you were younger.

Maybe join an adult gymnastics or trampolining class, perhaps a

karate or kickboxing club, oneto-one personal motivation from your very own PT might work for you (in the comfort of your own home?), or even ballroom dancing; other fun activities for fitness include roller skating, ice skating, cycling and swimming. Crossfit boxes are popular right now, and so too is bodyweight-only exercise using playground equipment like monkey bars, hurdles and hula hoops. Perhaps go on the offensive and take part in a fitness retreat – 3ness is brilliant fun, as too is fitness fiesta and IFS – these are conferences which happen throughout the year, where a medley of fitness classes are on offer over a long weekend, with thousands of participants all joining in together for a massive fitness party.

The key to enjoying your fitness is to not be held prisoner by it, and keep changing it up. If you are training for a sports event then you definitely need to be specific with your training; but if vitality and zest for life is your goal, and you just want to look and feel great, mix it up, get involved with a local/National/International fitness community and begin a new journey into really getting the most out of your body and what it can do – I bet you love it!

Steve Harrison is National Lead Tutor at Premier Training International, www.premierglobal.co.uk. yourwellness.com

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42

relationship

wellness

A Game of

Two Halves - by Dr Lisa Turner

yourwellness.com

One of the most common questions people ask when they hear that a woman is being controlled by her partner is ‘why doesn’t she just leave?’ The sad truth is that for many women, it’s not that simple. Abuse recovery expert Dr Lisa Turner reveals her own harrowing experiences at the hands of her controlling partner as well as providing tips for those who may be trapped in an abusive relationship.

43 I spent 5 years as a virtual house prisoner where my every move was controlled. The relationship only showed signs of physical violence right at the end.

By the time a relationship becomes physically violent, so much has happened that not only does it put you in a state where you put up with it, but also where you believe it’s normal, and where the partner feels it’s acceptable, too.

Domestic violence is never really about violence. It’s about power and control. The abuser uses many more subtle means to control you, and only resorts to physical violence when all else has failed.

There are several types of relationship abuse: social, economic, psychological and sexual.

Social abuse is where the partner isolates the woman from her friends and family. He moves her away from her home, and makes it difficult for her to see her friends.

In my relationship, Gary took me 12,000 miles away from my family and friends in Australia to London.

Often there is a very logical and reasonable reason for the move, for example for work or a change in jobs. Moving house isn’t always necessary though; he can also make it difficult for the woman to socialise, by getting grumpy or jealous when she tries to spend time with friends and family. He might be very rude or embarrassing if they are out together, or he might let her know how much he dislikes her friends. As it becomes more difficult or impossible for the woman to maintain a network of friends, she becomes increasingly isolated. She has no one to turn to.

She has no support network.

Economic abuse is where the

partner’s spending habits keeps the woman or both of them broke. He will set things up so that she has no access to money, and is financially dependent on him. It may be that he forbids her from working or refuses to do any

childcare when she’s working. He will control all the finances so that she can only spend money with his permission.

Psychological abuse is the constant drip of criticism which erodes her self-confidence. Eventually she will believe she is worthless and that she is truly lucky to have even him. Her attention becomes entirely focussed on his happiness, at the complete expense of her own.

Sexual abuse doesn’t actually mean rape. It means control of the sexual relationship. He decides when, where, if, how often, how you make love and he certainly decides how much pleasure you do or don’t get out of it. Sexual abuse frequently takes the form of withholding intimacy or sex. This can be used as a punishment. This can be harmful for a woman because thinking that she isn’t desirable to her partner also damages her self-confidence. She may end up feeling undesirable, unwanted and unlovable, as well as unworthy and undeserving. It also damages her sexual energy, which is a vital aspect of her inner strength and resolve.

The result In the end, she has no friends or family to turn to for support. She has no means of supporting herself financially. She has no confidence and believes that she is stupid, wrong and no one else would have her. She has no energy or power and believes she is undesirable.

If he can’t control her with all those forms of abuse, if she still shows any spark of life or independence or fight, by daring to question him for example, that’s when he hits her.

Most abusive men never need to hit the woman because she will have been so well trained to comply.

And that is why she stays.

Dr Lisa Turner, author of ‘I loved a Paedophile’ is a certified Trainer of NLP, Time Line Therapy, Hypnosis and NLPCoaching. She has pioneered emotional release techniques which she trains abuse recovery coaches to use. For free instant access to her emotional resilience ecourse go to: www.recoverfromabuse.com. yourwellness.com

44

relationship

wellness

When Texting May Ruin a

Relationship In some situations, texts are the perfect method of communication, such as sending a note to say you’re running late, asking your partner a quick question while they’re at work, or checking what time your teen expects to come home without embarrassing them in front of their mates. But there are some times when it’s important not to text and instead pick up the phone or pay a visit.

Constantly using text to talk to loved ones can strain a relationship as it’s difficult to chat naturally via text. When you talk face-to-face, you can pick up on the other person’s expressions and body language to moderate your words accordingly. Even on the phone, you can generally tell whether someone is happy, angry or sarcastic in a way that’s more difficult by text.

Here are some occasions when it’s best not to rely on text.

Arguments Words can seem harsher when written down and it’s impossible to judge how upset the other person is when you cannot see or hear them. In addition, if you conduct an argument by text, there is a permanent record showing exactly what you said and your words could be used against you in the future.

Important dates

Don’t text family members to wish them a happy birthday – pick up the phone, or even better, go and see them.

Exciting news If you have exciting news to share, it’s a great excuse to actually ring or visit yourwellness.com

your loved ones. Sure, it’s quicker to send a text, but special times should be treasured so make the extra effort and actually go to see them.

Bad news Nobody likes to be the bearer of bad news and it might seem easier to break bad news by text rather than an awkward conversation. But the nature of texts means they are usually too blunt to give bad news gently. And people often need emotional support when they receive bad news so even if you can’t meet them in person, at least pick up the phone.

Long-winded conversations If a topic is going backwards and forwards, it may be quicker all round to just pick up the phone and have an old-fashioned conversation.

When you’re with someone You know how

annoying it is when someone you’re with seems more interested in their phone than in you. Don’t have a conversation by text with someone who isn’t there at the cost of ignoring friends you are physically with.

Non-essential Communication Sending

a text is so cheap and easy, it’s tempting to text your partner with every little detail, especially when you are feeling bored. The problem is that if you text all day long, it can leave you with nothing to say to each other when you eventually meet up again in the evening. So keep your texts for the urgent messages, and save your other news and thoughts for quality conversations when you are together.

46

wellness

nutrition

Eat to Control Blood Sugar?

Can you

- Derrick Rose

Everybody’s got their poison, and mine is sugar.

yourwellness.com

47

Are you constantly tired, irritable, moody and find it hard to concentrate? Are you gaining weight yet remain a slave to your cravings? These, among many other symptoms, are commonly caused by mismanaged blood sugar levels – a modern day epidemic. The great news is, the problem is readily reversible by looking at what and when you eat.

Mastering your blood sugar not only increases energy levels, improves memory, lightens your mood and controls your appetite, it also helps in managing your weight as well as minimising the risk of type 2 diabetes and heart disease. In fact, you are likely to see a marked improvement in your overall health, too; as the same foods that help balance your sugar levels also provide nutrients that are vital for long-term wellness.

Here are some delicious recipes to show you can still eat well without having a massive impact on your blood glucose or energy levels.

Going back to basics with food and drink doesn’t mean you have to sacrifice taste. Primal Kitchen’s new paleo bars come in three delicious flavours: Coconut & Macadamia, Almond & Cashew plus Brazil Nut & Cherry. Each contains no more than 5 ingredients: nuts, unsweetened fruit, almond oil… and that’s it! No added grains, refined sugar or any kind of additive, preservative, flavouring or colouring. £1.49 each from www.theprimalkitchen.co.uk, leading health stores and selected CrossFit Boxes and gyms.

Blackberry and Apple Fool (Serves 4)

Ingredients

3-4 tbsp clear honey

Not only is this a delicious dessert, it is easy to prepare, low in calories and packed full of vitamin C, too!

1 large dessert apple, peeled, cored and chopped

300g blackberries

Few drops vanilla essence

1 egg white 4-5 tbsp thick Greek yoghurt Few mint leaves

Method 1. Place the apple, vanilla and honey in a pan

and cook gently until just softened. Add the blackberries (reserve a few for decoration) and cook gently until all the fruit is soft.

2. Put a couple of the stewed blackberries in the base of each serving dish. Leave the rest until cold. Then, gently mash or lightly beat the fruit together without turning it to puree.

3. Whisk the egg white until standing in peaks

and fold this into the fruit puree along with the yoghurt, but don’t fold too much.

4. Divide evenly between the four serving dishes Recipe courtesy of www.berryworld.co.uk.

and leave to chill. Serve decorated with the remaining fruit and mint leaves.

yourwellness.com

48

wellness

nutrition

South Indian Style Chicken Curry with Shallots (Serves 4) This fiery curry is softened by the sweetness of the cinnamon, shallots and the coconut milk. With plenty of blood sugar friendly ingredients this makes a delicious meal for all the family. Serve with barley, quinoa or brown basmati rice instead of the usual white rice.

Ingredients 3 green finger chillies, roughly chopped 1/2 tsp turmeric 1/2 tsp ground coriander

Method 1. In a blender, or using a pestle and mortar, blitz the chillies, turmeric, coriander,

cinnamon, ginger, garlic, salt and two shallots with 1 tbsp of the oil and 2 tbsp cold water to make a coarse-to-medium paste.

2. In a bowl, combine the chicken and the spice paste so all the chicken pieces are coated; allow to marinade for 20 minutes or longer if possible.

3. Heat the remaining oil in a heavy-based pan. Add the curry leaves and cloves and

1/4 tsp ground cinnamon

fry for a minute. Then add the chicken and fry for 5 minutes until the spices become fragrant (leave the remaining paste in the bowl for later).

2 tsp root ginger, peeled and finely grated

4. Tip in the remaining shallots and continue frying for 10-12 minutes until they are

4 garlic cloves, roughly chopped 1/2 tsp salt 10 shallots, topped, tailed and cut in half 4 tbsp sunflower or groundnut oil 6-10 curry leaves 2-4 cloves 500g boneless and skinless chicken breasts, cut into 4cm pieces 200ml coconut milk

Recipe courtesy of www.ukshallots.co.uk. yourwellness.com

lightly brown on the outside. Pour 100ml cold water and the coconut milk into the bowl with the remaining spice paste and combine.

5. Pour over the chicken and mix well. Simmer for 5-7 minutes until the chicken is cooked.

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50

wellness

nutrition

Baked Eggs with Creamy Mushroom and Spinach (Serves 1-2) These baked eggs make a nice change for breakfast. You can also try spicing it up by adding tomatoes, onions and chilli with the spinach instead of mushrooms and cream.

Ingredients 2 cups mushrooms, washed and thickly sliced 1 handful spinach, washed and finely chopped

Method

2 cloves garlic, minced

1. Preheat oven to 200°C. Spray or brush two individual ramekins or a flat

2 tbsp low fat cream 1 tbsp extra virgin olive oil salt and fresh ground black pepper to taste 2 eggs 2-3 tsp freshly grated Parmesan 2-3 tsp finely chopped parsley for garnish (optional)

casserole dish with extra virgin olive oil.

2. Heat the tablespoon of olive oil in a large frying pan over medium heat and sauté mushrooms until they release all their liquid. Add the spinach and garlic and season with a little salt and freshly ground black pepper.

3. Add the cream and quickly transfer to baking dishes.

4. Break an egg over the mushrooms in each individual dish (or two eggs over all the mushrooms in a casserole dish.) Season eggs with a little salt and fresh ground black pepper to taste and sprinkle a little Parmesan over them.

5. Bake eggs until they are done to your liking, about 10 minutes for firm whites and partly-soft yolks.

Watercress and Garlic Dip with King Prawns (Serves 4) Blood sugar friendly ingredients make this gourmet dish the perfect entré for all to enjoy when entertaining. The dip can also be used to spice up grilled fish or chicken. yourwellness.com

51

Ingredients 15ml/1 tbsp olive oil 1 shallot, chopped 1 clove garlic, crushed 1 potato, peeled and chopped 100ml dry white wine pinch of chilli flakes 2 x 85g bags watercress squeeze of lemon juice 60ml/4tbsp half fat créme fraiche Tiger prawns Wedges of lemon to serve

Method 1. Heat the oil in a frying pan add the

shallot and sauté over a gentle heat for 5 mins. Add the garlic, potato, wine and chilli, cover and simmer for 10 mins or until the potato is tender.

2. Add the watercress and cook, stirring

Bean and Barley Summer Soup

3. Add the créme fraiche, then transfer

A hearty, healthy soup that’s brimming with nutritious ingredients to ensure a steady flow of energy for hours after you finish your meal.

for 4 mins until the leaves have wilted.

Cool. to a food processor and blitz until just smooth. Season to taste.

Tip: You can also spoon into a bowl and serve with barbecued fish or meat or as a cold dip with pitta bread.

(Serves 4)

Ingredients

Method

1 tbsp Extra Virgin Olive Oil

1. Heat the oil in a heavy

2 finely chopped onions 4 cloves garlic, finely chopped 4 cups vegetable stock

Blood Sugar: The Family

by Michael Moore (New Holland, £19.99) contains recipes for every time of day, including favourites like Mac & Cheese, Fish Cakes, Healthy Pizza, Meatball Bake and Not So Naughty Chocolate Cake.

bottomed sauce-pan. Add the onions, garlic and leek and sauté over a medium flame for 2-3 minutes.

2. Add the vegetable stock, herbs,

1 cup frozen peas

carrots, peas and turnip. Season with salt and pepper and simmer for 20 minutes.

1white turnip, peeled and chopped

3. Add the beans, barley and

2 carrots, peeled and chopped

1 medium size leek, chopped ½ cup spinach, chopped 1 cup barley, cooked

quinoa. If using steel-cut oats, add these raw. Simmer for another 10 minutes.

4. Remove from the flame and add the spinach.

1 cup cooked quinoa or steel cut oats 1 tin mixed beans, drained and rinsed 1 tsp oregano 1 tsp thyme yourwellness.com

52

wellness

debate For

Against

Should Smokers Receive Free Healthcare?

For: Liam

Smokers are estimated to cost the NHS over £5 billion per year so is it fair that smokers receive free healthcare for smokingrelated illnesses?

Are you For or Against?

We are lucky to have the NHS in the UK and one of the great things about the NHS is that everyone is entitled to free treatment regardless of their lifestyle choices. To ask smokers to pay for treatment would radically change the founding principles of the NHS. This would not only put smokers at risk but could lead to changes for other groups of people too. If we decide smokers should pay for treatments then the next natural step is to charge people who drink alcohol or eat unhealthily and become overweight, too. Where would this stop? No-one should be afraid to seek medical treatment because they are worried about the potential costs. People say that smokers are aware of the risks when they smoke and this is true, but a skier knows they risk breaking a leg when they go skiing – should they have to pay for treatment if they have an accident? The cost of treating smokers is often cited as an argument against giving smokers free healthcare but it’s important to remember that the Government receives billions of pounds in tobacco taxation. If they allocated this money directly to treating smoking-related illnesses then I suspect that smokers would be covering the cost of their own healthcare anyway. Rather than constantly attacking smokers, we should continue to provide treatment to everyone who needs it and help them give up smoking as part of their recovery.

Against: Katie People who choose to smoke are completely aware of the health risks. The dangers of smoking have been well publicised in marketing campaigns and even on packs of cigarettes, so anyone who does smoke knows full well that it causes serious illness. If, despite the warnings, people still choose to smoke, they must be responsible for the consequences which should include paying for their own healthcare when they become ill with a smoking-related disease.

Smokers are a huge burden on the NHS – why should tax payers who live healthy lifestyles have to pay higher taxes to fund smokers’ treatments? The NHS doesn’t have enough money to treat everyone and it isn’t fair that people who become ill through no fault of their own should go without treatment in order to pay for smokers. If the NHS didn’t have to spend so much money on smokers, they would be able to fund research and treatment in other areas.

Many smokers who do receive treatment for a smoking-related illness don’t even give up smoking! I’ve seen patients outside hospitals smoking while still on an intravenous drip! Any money spent on making them better is just a waste as inevitably they are going to carry on smoking and get ill again.

Perhaps if smokers knew they would have to pay for their own medical treatment it would provide an extra deterrent to smoking in the first place.

What do you think? Are you For or Against smokers paying for their own healthcare? Visit www.yourwellness.com to register your vote! yourwellness.com

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54

wellness

experts

Erika Brodnock, Psychologist

Shirley Scott, Nurse

I had a troubled upbringing and learned very little at school, leaving as soon as I was able. I can’t honestly say that I enjoyed my childhood.

I am now in a happy place, enjoy my work as an interior designer and am in a committed relationship. I kept putting off starting a family but am now pregnant with twins. How can I help my children to be happy and learn with so little experience to draw on?

Dr Tim Robinson, GP

Dr Emma Mardlin,

Clinical and Medical Therapist

Keith Reed, CEO of TAMBA

yourwellness.com

Erika Brodnock says: Parents often feel the answer to this question lies in repetitive drills and the book-led learning of prose and sums, which will lead to higher levels of attainment and then to increased levels of happiness. I say it’s in the opposite. If happiness comes first, increased attainment is certain to follow.

Here are a few of the things that will facilitate a smarter, happier child. Getting enough sleep... Sleep deprivation is one of the biggest causes of a grumpy mood and lack of concentration. Golden moments... Taking time out of your schedule to spend time with your children in which you listen to them distraction free, without judgments, blame or reprimands encourages them to open up and trust you. Healthy body, healthy mind... Encourage your child to eat and drink well and get plenty of exercise. Sport releases endorphins that enhance mood and after sport children pick up new vocabulary 20% faster. Positive rewards for positive behaviour... Rather than praise for praising sake, set clearly defined tasks and rewards. You’ll get far more done than nagging produces! Creative exploits...

Children who are able to engage the creative level of their brains learn faster and retain more information. Learning an instrument or practicing art activates this area of your child’s brain. Read with rather than read too... Sharing books with your children is more fun, more engaging and provides more benefit to your child as they are learning while they are bonding with you, making learning active and fun.

Erika is the founder of Karisma Kidz whose apps help to boost a child’s emotional intelligence. Available to download on the iPad, and pre-loaded on Kurio tablets. www.karismakidz.co.uk.

55

Shirley Scott says: Congratulations!

Having said you learned little, you have achieved a lot in your life including a successful career! You will be so busy once the babies arrive so now is the time to do some local research to help them as they grow. The first place to start is the local library and your GP surgery, who have a whole stack of information about mother and baby groups and pre-school activity and music groups. You also need to find out about nursery education in your area and put their names down early. Make arrangements to visit while the groups are in progress so you can get a feel for them and get to know the organisers.

At home, make sure you always have a variety of stimulating books, and educational toys and games available.

Read to them from the start making it a fun and warm time. Take them for fun days in the park, or country walks using nature books to inform your experience. You may not have had much formal education but the desire to ensure your children do is a great starting point. You may have had negative experiences but you can turn them round to make sure they have the best childhood.

Shirley is a registered nurse who has raised three children. She is the former Chair of a pre-school music association and spent seven years as a primary school governor.

Dr Tim Robinson says: From the story I suspect that there may have been some event or circumstances that lead to unhappiness which culminated in you leaving school at an early age.

The net effect is a loss of confidence and low self-esteem. It seems that this has led to anticipatory fear, an apprehension when considering the future, committing to a relationship and starting a family. I would suggest discussing things with your GP as there are elements that suggest depressive features which may need referral for CBT. Your midwife should be on the lookout for post-natal depression.

Homeopathy could help and should be discussed with a homeopathic practitioner. Your brooding and dwelling on past hurts may well respond to Nat Mur. If you have deep down, suppressed anger, Staphysagria is indicated. Your anxiety about the future would be a reason to consider Arg Nit. From the story you do need help – I am encouraged that you have been brave and flagged up your emotional problems. I am sure that careful exploration of the problems by a health professional will help you overcome them, in order to enjoy life to the full and be a brilliant mother to your twins.

Dr Tim Robinson MB BS MRCGP DRCOG MFHom is an NHS and private GP who practices homeopathy, nutritional medicine and acupuncture in Dorset. www.doctorTWRobinson.com.

Dr Emma Mardlin says: Firstly, Congratulations! Secondly, you do have lots of experience to draw on - whether the content of your experiences is good or bad, they are nevertheless experiences and everything that happens to you happens for a reason; so see this from a different perspective... value your experiences in respect of what you can take from them – what positive learnings can you take from your past? You’re clearly a strong and intelligent person to have found happiness now, and it’s an invaluable skill to teach children that whatever happens in life, if we focus on what we want, take all the positive learnings along the way to work through our challenges, and use the attributes we DO have, we can lead happy and fulfilled lives. It’s never too late to learn, especially with so many mediums available today. Learning isn’t just academic, so perhaps you learnt far more than you realised. If your childhood currently impedes negatively on your life, there’s lots you can do to permanently eliminate this and prevent ‘unknowingly’ projecting anything onto your children. However you sound like

you’ve done a great job so far, so keep focussed on all the great learnings and love you CAN give your children.

Dr Emma Mardlin PhD (CMH), MABH, BSc, DPsyc is a Clinical and Medical Therapist in Mind and Body Health at The Pinnacle Practice www.pinnaclepracticehealth.co.uk.

Keith Reed says: The idea of becoming a parent can be overwhelming, especially when you’re expecting more than one. Bringing up multiples comes with its own unique set of challenges.

It is important not to compare yourself with parents of singletons - remember you will have more babies, which means more work and less time than them. You can call Twinline, Tamba’s free telephone support service, at any time during your pregnancy or after the birth on 0800 138 0509. Twinline is staffed exclusively by mothers of multiples who know exactly what it’s like to raise twins or more, and can offer practical and emotional support.

In terms of helping your children learn, there are plenty of resources on the Tamba website which will talk you through the early years, nursery, primary school and right through into high school at www.tamba.org.uk. We’d also recommend joining your local twins club, where you’ll be able to meet other mums of multiples who can support you. Go along before the birth if you can, to meet them. Attending one of Tamba’s Practical Preparing for Parenthood Survival courses is another great way for you to meet parents expecting twins or more and will give you some great strategies for looking after your babies in the early days. Remember you are not alone –few parents of multiples have previous experience of what it’s like and it’s natural to feel nervous. But from our research those who prepare well in advance tend to go on and have a happy experience with the added bonus of more than one baby.

Do you need expert advice? Send your problem, in confidence, to: ask@yourwellness.com. Problems can only be answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com and ask advice from other readers online. yourwellness.com

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Exercise Those Good Looks If you want to stay looking young, Face Yoga may help. The 57 muscles in your face and neck are like any other muscle in your body and can be toned by exercise.

The theory is that as these muscles become stronger and more toned, they tighten the skin around them, to reduce lines and wrinkles. And the benefits don’t end there, according to Danielle Collins, who says the exercises remove toxins, reduce stress and increase collagen production, too.

Gwyneth Paltrow, Victoria Beckham and Jennifer Aniston are all advocates. The only downside is that you may look at bit strange performing some of the exercises, such as The Owl, which involves looking straight ahead, making two ‘C’ shapes with your fingers around the eyes, while relaxing your forehead and opening your eyes as wide as possible. Collins recommends a 20-minute workout six times a week for maximum benefit.

Interested? Visit www.faceyogaexpert.com.

- Francis Bacon

A healthy body is the guest-chamber of the soul; a sick, its prison.

Holistic approaches can manage pain in childbirth Several holistic approaches are popular during labour. Although every birth is different, each approach can augment medical care, but each has some Pros and Cons, as follows: Hypnotherapy can help to control breathing, as well as anxiety, stress and the fear of pain. Success will largely depend on how difficult, and painful, labour is.

Hydrotherapy in which you give birth in water that is at or below 37° C helps the muscles relax, reduces anxiety and improves mobility.

Cons: Not suitable for multiple, or complicated pregnancies. Infections such as Legionnaire’s disease have been reported.

Acupressure involves applying pressure to acupoints to help reduce pain naturally. It’s a great way for partners to participate in the birth. The need for an epidural could mean certain pressure points are inaccessible, however.

Aromatherapy uses essential oils to help ease aches and reduce stress. Some may interfere with medications, so always check before use. For more information about childbirth options available, speak to your midwife.

Green space is vital for holistic wellness Moving to a greener area leads to significant and sustained improvements in mental health, according to a new study, with the effects lasting up to three years. On the other hand, those who move to a more built-up area suffer a decline in mental health. These findings add to increasing evidence that the number and size of green spaces in urban environments is important for the mental wellbeing of residents. The team, from the University of Exeter Medical School, analysed data from 1,000 people over a five-year period, adjusting the results to allow for other factors affecting mental health, such as income, employment and education. yourwellness.com

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wellness

review

The new generation cold pack New TheraPearl cold packs offer an effective, easy, non-messy take on the traditional ‘bag of frozen peas’ to treat sport injuries.

Specially-designed wraps contain hundreds of non-toxic, tiny ‘pearls’ for perfect application to injured knees, shins, necks, backs or even to cool your eyes. The soft, pliable pearls easily conform to any part of your body, applying cold exactly where it’s needed – without melting ice or water. £7.99 from Boots.

Yourwellness verdict: Cold packs reduce pain, swelling and inflammation by constricting blood flow. And by slowing the metabolic rate of cells, it limits cell damage after injury to promote more rapid recovery.

Back to back Do you burn because there’s no-one to slather sun cream on your back? DIY protection is now simple thanks to BackBliss Lotion Applicator. And you don’t have to store it away after summer – use to apply self tan, after sun creams, body lotions, moisturising cream and even medical treatments for skin conditions such as eczema or psoriasis. Single Pack £11.99, Double pack £19.99 from www.backbliss.com

Yourwellness verdict: Dragons’ Den thought BackBliss was ingenious, and so do we. Fun, funky and functional, it’s available in blue, charcoal, pink, purple or clear. Hygienic Replacement Pads are washable and longlasting.

yourwellness.com

Try enhanced well-being with Trion:Z Combine the benefits of magnetic therapy and negative ions with up-to-the-minute design with the new range of Trion:Z DuoYourwellness Loop and Acti-Loop verdict: bracelets. In clinical These Class 1 trials, participants Medical Devices noted a 24% decrease combine high in pain, 21% decrease Gauss magnets in stiffness and with negative 15% improvement ion technology in ease of function, yet remain together with a attractive to greater sense of wellwear. Popular being. From £19.99 with many at www.trionz.com athletes and and leading sports sportspeople. retailers.

- Anon

As soon as possible after an injury, apply RICE Rest, Ice, Compression and Elevation.

59

See beneath the Sea If you wear spectacles or contact lenses, what do you use for swimming or diving? The best option is a pair of prescription swimming goggles (from £16) or off-the-shelf optical diving masks (from £45) to enjoy perfect vision underwater. Order for both kids and adults via www.prescription-swimming-goggles.co.uk.

Yourwellness verdict: From an eye health point of view, it’s best not to swim in contact lenses as this increases the risk of infection and a reaction to chlorine.

Solve sunburn with Soleve If, despite all precautions, you still burn, Soleve Sunburn Relief combines the painkilling power of ibuprofen with a soothing emollient, isopropyl myristate. Available without prescription, Soleve Sunburn Relief is designed to reduce the discomfort of mild to moderate sunburn, while rehydrating your skin so it feels more comfortable. £9.95 from pharmacies.

For more info, visit www.solevesunburnrelief.co.uk.

Yourwellness verdict: Spreads easily, and a small amount goes a long way use the cap as a measure.

Individual doses should not exceed 12ml (one and a half capfuls) , and the total amount applied in any one day should not exceed 100ml.

Purple is on-trend This year’s ‘in’ palette of fuchsias and mauves is reflected on lids, lips and nails. Try Clinique’s transfer-resistant quickliner in Intense Aubergine (£15) or the new Jewel Amethyst Goddess Eye Pencil (£13) from cult Australian make-up brand, Eye of Horus www.eyeofhoruscosmetics.co.uk.

Yourwellness verdict: Modern eyeliners are smudge-proof, long-lasting, glide on easily, without dragging on lids - even if applied over eye shadow – and make your eyes ‘pop’ beautifully!

yourwellness.com

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New long-acting contraceptive device launched A new, long-acting, reversible contraceptive, Jaydess, offers women effective protection from unintended pregnancy for up to three years, and is particularly suited for women who are not satisfied with their current daily, weekly or monthly contraceptive routine. Jaydess consists of a small, flexible, plastic T-shaped device that sits in the womb and releases low levels of a progestogen hormone. This helps to prevent ovulation as well as thinning the womb lining to prevent pregnancy. It is more than 99% effective yet can be removed at any time for a rapid return to usual fertility levels. For more information,

talk to your doctor or family planning clinic.

- George Bernard Shaw

The art of medicine consists of amusing the patient while Nature cures the disease.

Beauty therapist transforming lives Medical tattooist and skin specialist Caron Vetter is leading the way in transformational cosmetics with a revolutionary 3D nipple tattooing technique for women who have undergone breast cancer surgery. Areola restoration provides a realistic result following reconstructive surgery to rebuild the breast after mastectomy. The areola is created using a medical tattooing procedure which helps to cover any scar tissue and improves the overall appearance of the breast. Caron says, ‘I strive to improve the appearance as much as possible, to help women feel they are normal again, and to give them back their confidence.’ For more information, visit www.

whitethornmediclinic.co.uk. yourwellness.com

New approach for Ulcerative Colitis Around 100,000 people in the UK currently suffer from Ulcerative Colitis, a painful and debilitating condition in which the lining of the large bowel becomes inflamed. Many struggle both with their complicated medical regime, and with charting their disease fluctuations (remittance and relapsing) longterm. A new app, You … Track from Dr Falk Pharma, helps with both.

Download free from iTunes to record your symptoms, medication and improve communication with your healthcare professionals – you can even email App reports directly to your nurse or doctor.

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An ancient diet brings modern wellness Research by scientists at Cambridge University and Sweden’s Umea University shows that post-menopausal women who want to lose weight may benefit from adopting the dietary habits of their Stone Age ancestors.

The so-called Palaeolithic or ‘caveman’ diet is based on modern understanding of how our human ancestors are likely to have eaten, tens of thousands of years ago, before the dawn of agriculture. Like the huntergatherers of times past, this means you should stick to lean meat and fish, vegetables, fruit and berries while avoiding processed foods such as cereals, pasta and dairy products. After six months on the Palaeolithic diet, a group of women lost over twice as much fat as a similar group following a modern Scandinavian-type diet. According to researchers, ‘A Palaeolithic diet has greater beneficial effects than a Nordic diet regarding fat mass, abdominal obesity and triglyceride levels in obese post-menopausal women.’

Your face is your fortune

The ancient Chinese practice of Mien Shiang – face mapping or reading – is enjoying a new lease of life in Western clinics and health spas. The principles of Mien Shiang can be traced back to 3,000-year-old Taoist practices, and are based on the belief that illness, and even predisposition to illnesses, can be diagnosed by analysing a person’s face. Proponents of the system believe that each feature and part of the face gives an insight into various internal organs and functions.

Some modern practitioners now combine the ancient traditions of Mien Shiang with more contemporary disciplines such as clinical dermatology, taking skin tone and complexion into consideration to gain an overall picture of your health.

yourwellness.com

- Hippocrates

Science is the father of knowledge, but opinion breeds ignorance.

Understanding the Dharma Wheel Falun Gong is a fairly new exercise and meditation system that emerged in China in the early 1990s but nonetheless has its roots in ancient Chinese and Buddhist spiritual practice.

It involves physical exercise, broadly similar to qigong and t’ai chi ch’uan, as well as contemplative meditation and the cultivation of moral virtues. Falun Gong is based on the concept of the falun, or dharma wheel. Also known as the dharmachakra or ‘wheel of law’, the dharma wheel is one of the oldest symbols in Buddhism and represents the cosmic order and the cycle of rebirth.

Consisting of four standing poses and one meditative seated pose, Falun Gong is believed by its followers to not only improve physical wellness and extend life, but also to allow spiritual ascension to higher planes of consciousness.

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Treatment hope for pancreatic cancer Scientists have discovered a new treatment for one of the most lethal forms of cancer – an approach which could even wipe out the disease within a week. The drug is used to stimulate the patient’s own stem cells which are then transplanted back into the body to target and destroy pancreatic cancer cell membranes. Currently only 4% of those with pancreatic cancer live five years beyond diagnosis, as it is rarely detected at an early stage. Scientists at the Cancer Research UK Cambridge Institute believe that, if trials are successful, the drug, known as AMD 3100 or Plerixafor could successfully treat even advanced tumours. They hope the approach might also treat other types of solid tumour, such as ovarian and lung cancers. We live in exciting times!

- Edward Teller

Until man duplicates a blade of grass, nature can laugh at his so-called scientific knowledge.

New insight into cigarette cravings

Could a hormone spray help autistic children?

New research suggests that a single spray of the hormone, oxytocin, temporarily improves autism in children. Often known as the ‘love’ or ‘cuddle’ hormone, oxytocin plays a vital role in mother-baby bonding, and appears to help autistic children become more empathic so they connect better with others. It also reduces the repetitive behaviour associated with the condition. The study, from the Yale Child Study Center, involved 17 children with autism spectrum disorder, with some using a nasal spray containing oxytocin and others a placebo. A functional magnetic resonance imaging scan was then carried out while the children tried to match emotions to photographs of eyes. This showed that brain areas involved with social functions, which are less active in children with autism, improved after a spray of oxytocin.

Scientists writing in the journal, Current Biology, suggest that targeting a specific group of neurons in the brain could help those who find it difficult to quit smoking. The research team has traced nicotine addiction to a brain region called the interpeduncular nucleus in which neurons are stimulated when a smoker feels the desire to light up.

‘We were surprised to find that one population of neurons within a single brain region could actually control physical nicotine withdrawal behaviours,’ said Dr Andrew Tapper from the University of Massachusetts Medical School in Boston.

The scientists were unable to say whether or not the research could be applied to other forms of addiction, but claim the experiment could form the basis for a treatment to help smokers overcome their addiction. yourwellness.com

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