ISSUE 2
The ABC of cleaning up after kids Warming up, stretching out and cooling down A Father who really Supports his Son
Cholesterol Focus on
wellness nutrition // wellness debate // relationship wellness // emotional wellness
editor’s note
the gateway to living well
Editor-in-chief Dr Sarah Brewer
Dr. Sarah Brewer
Art Director Nilesh Parab
This month, our special focus helps you control your cholesterol, and we share some delicious heart-healthy recipes based on quinoa, an ancient grain-like seed loved by the Incas.
Graphic Designers Rekha G Bisht Mandar Asabe
In our Relationship section we look at how parents can make new friends at school, while Emotional Wellness tackles the thorny topic of Emotional Intelligence. A former Monk helps you understand the values you live by, while Fitness Matters includes some affordable fitness tips. This month’s debate explores whether positive thinking works, while our experts offer advice to a reader with existential anxiety.
Staff Writers Dr Arjita Kumari Francine White Jenny Catton Kieran Ball Steve Miscandlon Tracy Morton Creative Firm Doit Advertising Pvt. Ltd. email: bd@doitadvertising.com website : doitadvertising.com
reach us
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 through our pages. Until next month,
Editor PS.: You may notice these three symbols reflect which features relate to
psychological,
appearing throughout the magazine. These physical, or
physiological wellness.
MEGA LIFESCIENCES PUBLIC COMPANY LIMITED Registered office: 384, Moo 4, Soi 6, Pattana 3 Road, Bangpoo Industrial Estate Praeksa, Samutprakarn 10280 Thailand Corporate Office: 120, Moo 11, 10th Floor, Ample Tower Bangna, Bangna Bangkok 10260 Thailand Email: yourwellness@megawecare.com Website: www.megawecare.com YOURWELLNESS MAGAZINE Suite 010, The Beehive, City Place, Gatwick RH6 0PA. © Licensed to Health Media Ltd (Dubai) All rights reserved. Reproduction in part or in whole, in print, electronic or any other form, is strictly prohibited.
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.
26
How to have a Happier Festive Season
contents
emotional wellness 24 How to improve your Emotional Intelligence
34
Affordable Fitness Tips
family wellness 28 How effective is
acupuncture for managing your pain?
32 You Can Teach An Old
12 wellness focus on Cholesterol
30 family wellness The ABC of cleaning up after kids
38 exercise wellness Warming up, stretching out and cooling down
41 relationship wellness
A Father who really Supports his Son
04 wellness news 08 kitchen wellness 10 garden wellness
57
Highlight your To-Do list today
yourwellness.com
Dog New Tricks
exercise wellness 36 Wheels of misfortune 37 NOW, that’s what I call running!
relationship wellness 42 Are you Making Friends
40
at school?
43 Isolation is an epidemic among the hard of hearing
wellness nutrition 44 Have you experimented with Quinoa?
wellness debate 50 Does Positive Thinking Work?
52 wellness experts 54 holistic wellness 56 wellness reviews 60 modern wellness 64 scientific wellness
46
Jo Pratt’s Quinoa Salad with Feta, Tenderstem and Pomegranate
Stop arguing!
4
wellness
news
- Jesse Jackson
Your children need your presence more than your presents.
All in a Name? When it comes to getting promoted at work, you may assume that ambition, hard work and intelligence are more important than your name. But a study commissioned by officebroker.com found that some people with modern or ‘trendy’ names such as Wayne, Kayleigh and Kyle feel their chances of promotion are less than if they had a more traditional name like David, Mark or Rachel. Currently the most popular baby girl names in England are Amelia, Olivia, Lily, Jessica and Emily, while the top five names for newborn boys are Harry, Oliver, Jack, Alfie and Charlie – all quite traditional!
Sing Me a Sad Song It may sound odd, but according to a study from Tokyo University listening to sad or depressing music can actually boost your mood when you’re feeling down. Researchers suggest this is because sad music is often linked to romantic feelings which can turn your thoughts around to promote happiness. This could explain why sombre music and gloomy pop ballads are so popular. However, another study from the University of Missouri found that listening to uplifting songs can also make you happy. So next time you’re feeling down, try playing both happy and sad songs and see which works for you. yourwellness.com
The Secret to a Long Life? Avoid Arguments If you want to live a long and happy life, it’s important to avoid arguments with your spouse according to new research conducted by Brigham Young University in Utah. The 20-year study found that married couples who didn’t argue stayed healthier, happier and lived longer than those who often rowed. The study analysed responses from over 1,700 married individuals to assess their attitudes towards arguments and happiness as well as looking at their physical health. Couples who got on well tend to have a healthier lifestyle – for example, eating healthy meals together, rather than grabbing takeaways as well as enjoying outdoor activities together and supporting each other through illness.
Does your firm have a staff wellness scheme? Nine out of ten workers say wellness schemes are an important consideration when choosing an employer, as it shows their bosses care about the wellbeing of staff. However research from Virgin HealthMiles suggests that employers are failing to communicate details of their staff wellness schemes and only one in two workers know how to take advantage of the benefits available. Find out what’s available at your own place of work by asking a supervisor and checking with the human resources department.
6
wellness
news Can reducing stress help stop you going grey?
- Lily Tomlin
For fast-acting relief, try slowing down. Walking to work protects against diabetes Researchers at Imperial College London and University College London have found that people who walk to work are forty per cent less likely to have diabetes than those who drive. Looking at 20,000 people across the UK, they found that cycling, walking, and using public transport were all associated with a lower risk of being overweight than driving or taking a taxi. Those who walked to work were also almost a fifth less likely to have high blood pressure than those who drove. For cyclists, the benefits were even greater. Aim to build more physical activity into your daily routine. If you currently drive to work, how about making a new start by walking, cycling or using public transport at least two days a week? When you get used to this regime, consider doing it more often. yourwellness.com
Old age is associated with grey hair, but so is excessive stress. It seems that stress hormones reduce your number of melanocyte stem cells which control the colour of your hair. Put simply, too much stress causes the colour in hair to disappear. The bad news is that even when the stressful period has passed, the colour is unlikely to return. The research suggests that if you want to retain your natural hair colour, it is a good idea to avoid excess stress such as working in a high pressured environment. Or invest in the attention of a talented hair colourist – there’s nothing more ageing than badly dyed hair!
Dangers of Diet Drinks Do you choose diet or low-calorie versions of your favourite fizzy soft drinks believing they’re a healthier option than the sugary full-calorie versions? New research suggests that diet fizzy drinks could increase the risk of diabetes by up to 60 per cent. The study, published in the American Journal of Clinical Nutrition, found that drinking just one fizzy drink each day increases the risk of diabetes by a third. In addition, women who drank as much as 1.5 litres of the low-calorie versions each day had around a 60 per cent increased risk of developing diabetes. Researchers believe the artificial sweeteners contained in diet drinks are to blame.
Heavenly scented men The male grooming market is booming like never before and men now have access to almost as many lotions, potions and fragrances as women. But for some men, it seems everyday products simply aren’t manly enough. One man who was fed up with ‘girly’ smelling beauty products has developed his own range of manly soaps featuring distinctly ‘blokey’ aromas such as bonfires, cut grass, soil and beer. Adam Anderson created his unusual soaps after becoming frustrated by the traditional male fragrances such as lavender and vanilla. If you fancy soap smelling of bacon, baseball gloves, dill pickle or... um.... lap dance, visit www.
manhandssoap.com for fragrances designed to help men smell like men!
8
kitchen wellness
How to tackle the festive
turkey
The last thing you want over the holiday season is a bout of festive food poisoning. To avoid problems in the kitchen this Christmas, remember the following:
Plan a week in advance. Yes, really, because you must ensure you have enough time to carry out all the below mentioned safely. Buying a frozen turkey to feed 12 as the shops close on Christmas Eve is not going to make for a Happy Christmas. Ensure that you know how long the bird will take to defrost and cook and plan the time accordingly. Try to purchase only what you need for the actual event so there is not much left over.
Defrosting. If using a frozen turkey, ensure it’s properly defrosted before cooking, otherwise bacteria could survive the cooking process. Ensure no ice crystals remain within the turkey cavity, and use a fork to check that the thicker parts of the turkey are not still frozen. Before cooking. Don’t wash the turkey (or other poultry) as this increases the chance of bacteria splashing onto worktops, dishes and other foods. If a turkey is fully defrosted and cooked properly, all bacteria will be killed.
Preparation. It’s not advised to fill the bird’s cavity with stuffing as this increases the cooking time, but this is the only reason. So if you want to do this, ensure that the extra cooking time is allowed for. It’s best to cook any required stuffing as a separate dish. Cooking. Using a meat thermometer will ensure the meat is properly cooked. Thrust the thermometer into the thickest part of the thigh (don’t let the point touch the bone) to check if it has reached the right temperature. I recommend taking the bird out of the oven when it hits 75C/167F. However, be guided by any cooking instructions that come with your bird. It’s not recommended to cover the bird in foil, but if you do, be aware that this will increase the cooking time. You can still safely remove the foil for final browning. When it is piping hot all the way through, none of the meat will remain pink, and juices will run clear when you pierce the turkey or press the thigh. Let the turkey rest for at least half an hour, and up to an hour and a half, covered in foil. The turkey will continue to cook and the internal temperature will go on rising. Leftovers. Remove remaining meat from the carcass as soon as you can and store it in a lidded container away from any other raw meat in the refrigerator. It will probably be cool enough to put straight into the refrigerator. Reuse leftovers cold where possible. If you do reheat the meat and serve as a fresh dinner, just reheat the amount that is needed and return the rest to the refrigerator. Leftover turkey should be ok to eat for 2-3 days after the main event if you follow the above guide carefully. After then, it should be thrown out. Katie Day is an expert in Food Hygiene and Food Safety, working with all types of food business to improve their food hygiene standards and implement practical and user friendly documented food safety management systems www.haccp-uk.co.uk
yourwellness.com
10
garden
wellness
Break the rules in your
Garden
When planning your garden, so many books suggest conventional guidelines such as choosing colours that complement one another. The problem with rules is that they stifle your creativity. Sometimes it can be fun to tear them up and try something new for some unexpected and exciting results. Here are some common garden rules that are worth breaking.
Weeds are not always the enemy If you helped in
the garden as a child, one of your first jobs was probably digging up weeds. But some weeds are quite beautiful. If you have a particular weed in your garden that you find attractive, don’t keep thinking you have to get rid of it.
Choose clashing colours Some gardeners like to plan their garden colour scheme with military precision, but it can
be more fun to experiment with several different colours. Buy a packet of mixed wildflowers where you can never be sure exactly what you’ll get.
watering can are ideal homes for plants. Things like an old-fashioned wooden step ladder are perfect for displaying plants at different heights.
Mix flowers with vegetables By including a
Don’t be a fine weather gardener There’s
mixture of flowers, vegetables and herbs in your garden, you can create a really diverse environment with plants to delight all the senses – from beautiful flowers to sweet smelling herbs and tasty veggies. Some vegetables are just as pretty as flowers and can enhance the appearance of your garden. Combining flowers and vegetables can also ward off certain garden pests – for example growing marigolds alongside tomatoes helps protect your tomato crops.
Use funky containers
Why not be creative and ditch your usual pots? Old jam jars, an unused wheelbarrow or a metal
no reason not to enjoy your garden during winter. Keep a stack of blankets at the ready and make the most of fresh air at any time of year – a cup of hot chocolate and a book are a real treat at this time of year.
Go exotic While native plants will give you reliable results, why not try growing something new? If you live in a cool climate you might have ruled out bird of paradise, orange trees and chilli plants but if that’s what you fancy, why not give it a go? It might not work out first time but you’ll have fun working out how they might survive.
For more unusual garden ideas, visit: www.edenproject.com yourwellness.com
12
focus
- Jarod Kintz
I carry a concealed weapon - high cholesterol. It’s deadly.
In the UK, an estimated one in two people over the age of 35 have raised cholesterol, and for those aged over 45, a staggering 70% are affected, and numbers are increasing.
Focus on
Cholest yourwellness.com
trol
14
wellness
focus
Some cholesterol is good… Cholesterol is a fatty substance that’s made in your liver from certain fats in your diet. A small amount is also obtained directly from animal-based foods such as meat, egg yolks and prawns. Despite its bad reputation, cholesterol is vital for normal bodily function. Your body makes cholesterol because it is vital for health. It acts as a building-block to make: • cell membranes • sex hormones • vitamin D • bile acids • co-enzyme Q10 – a vitamin-like substance that is essential for processing oxygen and generating energy within muscle cells.
There are two main types of cholesterol in your circulation:
low-density lipoprotein (LDL) cholesterol - often referred to as ‘bad cholesterol’ as it is linked with hardening and furring up of arteries
high-density lipoprotein (HDL) cholesterol - usually referred yourwellness.com
to as ‘good cholesterol’ as it protects against heart disease by transporting LDL-cholesterol away from the arteries and back to the liver for processing. The amount and type of cholesterol particles you make depends partly on the genes you inherit, and partly on your diet and lifestyle.
…Too much is bad Normally, a good level of cholesterol in your blood stream suppresses production of new cholesterol in your liver. This feedback system is not very effective in some people, however, so cholesterol levels rise. If you are healthy with no heart disease risk factors such as high blood pressure, diabetes or smoking, then ideally cholesterol levels are: • Total cholesterol less than 5 mmol/l • LDL cholesterol less than 3 mmol/l • HDL greater than 1 mmol/l for men (1.2 mmol/l for women) as HDLcholesterol helps to protect against heart disease. Having a high level of ‘bad’ LDL cholesterol is a major risk factor for heart attack and stroke as it seeps into artery walls causing them to become narrower and less elastic. High cholesterol can affect people of all ages, but has very few symptoms so many people are unaware their cholesterol is too high. Your doctor can calculate your risk of a heart attack over the next ten years based on your sex, age, blood pressure, cholesterol balance and whether or not you smoke or have diabetes. If all these factors together suggest your risk of a heart attack is high, then your recommended total cholesterol level is lower (below 4mmol/l) with your LDL-cholesterol ideally less than 2 mmol/l.
How to
Prevent High
Cholesterol Being told you have high cholesterol can come as a shock. To have high cholesterol you don’t necessarily need to be overweight, a heavy drinker or smoke 40 cigarettes a day; it can also be due to lack of exercise, stress or a hereditary condition. Once you have been told you have high cholesterol it’s essential to take immediate action to lower it. One of the most important things you can do if you are a smoker is to quit. A chemical found in cigarettes, called acrolein, prevents cholesterol from being transported to the liver to be broken down. This leads to narrowing of the arteries (atherosclerosis), which increases your risk of suffering cardiovascular disease. You will also need to reduce the amount of saturated and trans fats in your diet. Foods high in saturated fat include fatty cuts of meat, cakes, biscuits and dairy products such as butter and cheese. Instead you will need to eat lots of vegetables, fruit and wholegrains to stay healthy. Eating foods that contain unsaturated fat, such as oily fish, nuts, seeds and vegetable oils can also help lower your LDL levels. Becoming more active will help as well. You need to do at least 150 minutes of moderate-intensity aerobic exercise each week to improve your cholesterol levels. This means an activity which causes you to break a sweat and your heart rate to increase. Examples of this type of exercise include walking fast, riding a bike or water aerobics. If these measures do not reduce your cholesterol enough and you are still at risk of cardiovascular disease, prescription treatments called statins can help. These medications work to reduce the amount of LDL in your blood, but they should only be considered if you have already made lifestyle changes and had little or no success.
HealthExpress is the UK’s first legal online clinic, providing support, advice and treatment for common medical conditions. For further help controlling high cholesterol and to find out which options might be suitable for you, visit www.HealthExpress.co.uk for a free online consultation with a registered doctor.
16
wellness
focus Tip: If you are on a statin, take a Coenzyme Q10 supplement (100mg to 200mg) to maintain normal levels of this important nutrient.
Stayingon
statins If your LDL cholesterol is significantly raised, your doctor is likely to suggest statin treatment. Statins reduce the amount of cholesterol you make by inhibiting an enzyme, HMG-CoA reductase. Research shows that taking statins can reduce your risk of a heart attack of stroke by around one third and, if you’ve already had a heart attack, can significantly reduce your chance of another. In fact, statins may be prescribed even if your cholesterol is not raised, if you have a high likelihood of developing heart problems over the next 10 years based on other factors such as your age, gender, smoking, blood pressure and diabetes status. Some cardiologists even suggest that all yourwellness.com
people over the age of 50 should take statins because they are so effective at cutting the risk of strokes and heart attacks. To gain the maximum benefit from a statin drug, you need to take it for at least five years. Unfortunately, many people stop taking it during the first year because of side effects such as tiredness or muscle aches and pains. These side effects have been linked with the fact that statins lower your production of co-enzyme Q10, a vitamin-like substance that’s important for muscle health. Taking a co-enzyme Q10 supplement may help to reduce statin side effects so you can stay on them for longer, without affecting their beneficial effects against cholesterol.
DID YOU KNOW? Although some people taking statins experience memory loss, a recent study of nearly 58,000 people aged over 65 found that taking certain high-dose statins reduced the risk of dementia, such as Alzheimer’s disease, by two thirds. Those on the highest doses were three times less likely to develop dementia. Other studies suggest that statins also lower the risk of cataracts, abnormal blood clotting, prostate cancer and serious infections – including the ‘flu.
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wellness
focus
- Prof Walter Willett
One of the problems with a low-fat diet is that it actually drives down the good cholesterol - the HDL - in our blood.
The by Dr Hilary Jones
adviceal
men should hea Diet
With statistics showing that one in five men die from heart disease, heart health is more important than ever. HealthExpress medical advisor, Dr Hilary Jones, offers his expert advice on the issue.
If you continue to eat foods that are high in fat, fatty plaques will start to build up in your arteries. It is key to avoid a diet rich in saturated fats, as these encourage the body to create low density lipoproteins often referred to as ‘bad cholesterol.’ It’s not all bad though; eating a small amount of unsaturated fat can increase the levels of good cholesterol, which may help to reduce some of the blockages in your arteries. High levels of saturated fats should generally be avoided, and these can often be found in foods like: pies, sausages, cream, biscuits, cakes and cheeses.
How can I prevent a heart attack? The important questions to ask yourself are: What puts you at a high risk of heart problems, and what actions can you take to reduce the chances of them happening? Although some doctors may suggest that early onset heart disorders are linked to a stressful life, whether at work or at home, there isn’t any conclusive proof of this, and it is more likely to be caused by the coping mechanisms people use in times of increased stress. Such mechanisms like smoking, drinking, comfort eating or taking drugs have been statistically proven to be dominating risk factors for cardiac arrests. So it is essential therefore to address these risk factors and make smart, healthy decisions for a more certain future.
yourwellness.com
ll
ar
Smoking Clinical studies show that smoking causes atherosclerosis and increases blood pressure, so it’s essential that you try your best to kick the habit; there is plenty of support services and treatments out there to help you.
Blood pressure Your arteries and heart are put under extra strain if you suffer from high blood pressure. It can easily be reduced, but you must be prepared to make changes such as moderating your alcohol intake, and making sure you stay at a healthy weight by taking regular exercise and maintaining a balanced diet with plenty of fresh fruit, vegetables and lean meat. These risk factors have been confirmed by various studies, but another problem that seems to affect young men in particular is a tendency to ignore symptoms, even when they are aware of the potential implications. These symptoms may include jaw pain, left arm pain, nausea and breathlessness. So, my final bit of advice is to speak to a healthcare professional if you feel like you are experiencing one or more of these symptoms, either by making an appointment with your GP or taking a consultation at a registered online clinic such as www.HealthExpress.co.uk. The advice you receive may safeproof your health for the long term.
20
wellness
focus
lower How to
your
cholesterol by Hayley Newton
To maintain low cholesterol, eating well is vital. You should aim to eat foods that are low in saturated fat and incorporate lots of fruits, vegetables and whole-grains into your diet. Yes, that means avoiding fast foods such as pizza, but it doesn’t mean that your diet needs to be boring. There’s a HUGE variety of delicious foods available for you to enjoy. The following foods are fantastic for targeting cholesterol: Avocados contain monounsaturated fats that have been found to lower ‘bad’ LDLs and raise ‘good’ HDLs, especially in people with mildly elevated cholesterol. Nuts such as almonds or walnuts are fantastic. Research shows that the substances in almond skins help to prevent ‘bad’ LDL cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk.
Oily fish are brilliant, especially Salmon and Mackerel. They’re rich in omega-3-acids and can reduce bad cholesterol by 5%. yourwellness.com
Blueberries are high in anti-oxidants AND help to keep your cholesterol at a healthy level.
Oats - Eating oats everyday can lower cholesterol, as the high level of soluble fibre stops the body from absorbing fats. To make it more interesting, try making them into flapjacks or adding a tasty topping.
Regular exercise is also an important part of maintaining a healthy lifestyle and a healthy level of cholesterol. Research shows that it can boost good cholesterol and reduce bad cholesterol substantially. Any activity that increases your heart rate is great. This can be anything from swimming and jogging to housework and gardening. Try to make it fun. It’s such lovely weather at the moment, I would definitely recommend doing something outdoors. If you want to take up a hobby that requires lots of physical activity, how about trying Salsa? This gets you moving your hips and using your core. It’s also a great cardio workout. You’ll leave sweating in no time. Feeling brave? What about jumping into a pole dancing class? Not only is it fun and sexy to do with friends, lifting your own weight for an hour tones and strengthens, not to mention how much more flexible you’ll get. If you’re looking for a big change in your lifestyle, get a dog. You will HAVE to take responsibility and take care of it. This will include at least 2 walks a day every day. There is no way of getting out of it. Whether you want to use it as your daily run or not, it can be really fun with a little side kick. If that is too much though, a brisk walk will still burn some calories if you can conjure up a little sweat. All of these things are fantastic for helping you to achieve healthy cholesterol levels. Plus increasing your exercise levels releases endorphins which improve your mood so all in all you’ll feel happier, healthier and fitter. Enjoy!
Celebrity Fitness Guru, Hayley Newton has, worked with everyone from Pixie Lott to Take That, Kelly Osbourne and Cliff Richards. She is currently an Ambassador for The Italia Conti Arts Centre in Guildford (www.italia-conti.com) where she is helping to motivate the future generation of dancers, performers and talented youngsters to adopt a healthy way of living, eating and exercising. www.hayleynewton.com / Twitter: @HayleySNewton
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focus
Get your oats! Oats, oatmeal and oat-based products such as porridge can reduce ‘bad’ LDL-cholesterol. They contain insoluble fibre which acts like a sponge to bind cholesterol and slow its absorption plus a form of soluble fibre, called betaglucans, that act on the liver to reduce your own natural cholesterol production.
BetaBalance healthy heart is a natural, cholesterollowering supplement based on beta glucans. Sold in sachets containing 4g powdered beta glucan (about the same as two bowls of porridge) blend into a glass of juice, water or use in cooking. Take 1 to 3 sachets per day. £4.99 for a trial pack, or £11.99 for 15 sachets from www.betabalance.com.
yourwellness.com
Whether you’re looking for a healthy alternative to your tea-time biscuits or a nutritious addition to your lunchbox, Beta Heart Bar provide a delicious solution. Each crispy rice bar is covered in a layer of dark chocolate and is accompanied by sweet pieces of freeze dried raspberry. Hidden within each bar is 1.5g oat bran beta glucan. £6.95 for 7 dark chocolate and raspberry heart bars from www.healthspan.co.uk.
Could red yeast rice help?
You’ve probably never heard of it, but red yeast rice has been used as a foodstuff and as a medicine for more than 1,000 years in China. Its use was first documented as far back as the Tang Dynasty, and a detailed description of its manufacture was found in an ancient Chinese pharmacopoeia published during the Ming Dynasty. Around that time, it was used to treat indigestion and diarrhoea, to improve blood circulation and to promote spleen and stomach health. Red yeast rice is produced by fermenting a yeast, Monascus purpureus, on wet rice. The yeast culture turns each grain of rice a dark red colour on the outside with a bright red centre. Once the red yeast rice has been dried, it can be eaten just like white rice, or ground to a powder and turned into a paste. Because of its impressive red colour, it is popular as a food colouring in all types of Asian cooking, including Peking duck, red rice vinegar, pickled tofu, Japanese sake and several types of Chinese and Korean rice wine In modern times, red yeast rice has been shown in clinical trials to help lower bad LDL- cholesterol and triglyceride levels, and improve your HDL cholesterol. In fact, it is a natural source of one of the statin drugs, lovastatin, also known as monacolin K, and works in exactly the same way to lower cholesterol. Although supplements containing red yeast rice have their statin content removed, the other ingredients present still have a useful cholesterol-lowering action.
24
emotional
wellness
Since its arrival in the UK in the late 1990s, Emotional Intelligence has matured into a mainstream discipline for shifting unhelpful or unwanted behaviours into those which support or enhance outstanding performance. Authors Jill and Derek Dann provide the following EI tips:
• On first waking ask yourself how you are going to BE today to check the mood you are engendering, leaving what you’ll DO as a lesser focus. You may have a better day if you consider what emotional outcome you want from any meetings (how people feel about the agenda items and what they are willing to commit to do) than solely focussing on the list of tasks to be completed. • Spend the day listening actively and respectfully to people, keeping as silent as possible and reflect on the effect this can have. • Before you go home and open the front door, smile and relax as it sets the mood for the whole evening. • It’s not what people do that reveals the most, it’s why they do it that gains insight. If you understand what motivates others, you may know more than they do about themselves. Respect this insight and use it to create better outcomes. • Seeking feedback takes courage but is one of the most wonderful assets for personal development. Ask people to list what you need to stop doing, what you need to start doing, plus examples of what you could do more or less of. • Create a stress management contract with yourself to restore work/life balance if you have a sense that your resources and capabilities are not up to what is required. Coping isn’t always good! Lots of coping strategies in themselves can lead to extra stress. You should identify what causes stress, and what helps diminish it, and then build the latter’s things into your life. Openly stating a stress management contract helps to reinforce it.
yourwellness.com
While your IQ (or Intelligence Quotient) generally peaks by the age of eleven, your Emotional Intelligence (EI) can be learned and developed throughout life. It is therefore relevant to people of all ages, from all backgrounds and of either gender. The aim of the Emotional Intelligence Workbook is to give you a set of self-help techniques with which you can experiment to master your own behaviour. Typical issues include improving your coping skills around work/life balance, stress management and relationships with your spouse, partner, siblings, children, parents, bosses, colleagues, customers or suppliers. You may want to get more out of life, to feel more energised and less anxious through being in control of your own personal development. Each chapter provides up to nine exercises such as questionnaires, assessments, checklists or rehearsals to practice particular skills. The content and exercises in the workbook cover a broad view of emotional intelligence:
Sociological - interaction between you and others or you internally mulling things over in your own head, how you manage yourself, work with people, mix socially and relate to your community. Physiological - the way you look after your health using positive emotions and working with the mind-body connection. Psychological - your ability to predict your performance, identify triggers and manage the outcome, breaking unhelpful patterns from the past. The EI Workbook was developed by Jill and Derek Dann, both UK practitioners with 14 years’ experience of developing selfdirected learning programmes. For more information, visit www.consultationltd. com.
im
E
Intellig
- Dolly Parton
Storms make trees take deeper roots.
How to mprove your
Emotional
gence
26
emotional
wellness
Are you dreading the thought of spending time with relatives, watching replays on TV, or facing months of financial stress in order to pay for gifts your family may or may not like? If this sounds like you, then it’s time to leave behind your woes and do something new! The current economic climate has led to many people worrying about their jobs, and having to scrimp and save every penny to get by. Think only about what you can truly afford to spend. When it comes to beating the blues of January debt and depression, don’t make the mistake of listening to everyone else. If you’re in debt and still paying off last year’s credit card
bill, then the truth is your Christmas budget for 2013 is zero. But before you feel inadequate and like a failure, start thinking in a new way. Ask yourself this question – what does Christmas really mean to me? Actually listen and take notice of your honest response. If you are dreading family feuds, financial worry, weight gain, lack of sleep and over-crowded shopping malls, don’t do what you do every year, instead try and find a different approach. Think less about what you want and more about what you have already got. For some people, it’s not really about financial worry and more about feeling happy. Remember, happiness
How to
Happier Festive yourwellness.com
cannot be bought in any store. Despite what any marketing campaign will have you believe, children, given the choice, would choose you over a toy any time.
TEN WAYS TO HAVE A HAPPIER CHRISTMAS 1 2 3 4 5 6 7
8 9 10
Tell friends and family you are doing something new this Christmas and will not be around for traditional festivities. Lend a hand to the local homeless shelter by volunteering to feed the less fortunate. Go for a long winter ramble or bike ride and enjoy the fresh air and natural beauty. Do a house swap with another like-minded family and enjoy their collection of books, games and movies. Get your creative juices flowing and write a musical to perform at a local old people’s home. Spend the day visiting lonely neighbours and elderly relatives who live alone. Rearrange your house and have a good clear out and sell any unwanted items on one of the internet shopping sites, at a car boot sale, or have a garage sale of your own. Relax, unwind, rejoice and remember time with your children is precious. On Christmas Eve swap all your old DVDs with friends and neighbours, then spend Christmas day watching movies and eating popcorn. Spend the holiday planning your dreams and hopes for the New Year ahead, thinking about how you can make them come true.
Shirley Yanez offers a free, interactive life coaching program at www.venuscow. com. Venus Cow centres on common sense and showing people that what they believe to be true is actually untrue.
- by Shirley Yanez
o have a
e Season
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Acupuncture has been used in China for over two thousand years and has been increasingly accepted in the West over recent years. However, that doesn’t necessarily mean that it works. Some people argue it’s no more than placebo or, in other words, all in the mind.
There’s no doubt that acupuncture does have a powerful placebo effect involving, as it does, inserting needles into the body. But then, so does giving an injection. It is true that some research does suggest that real acupuncture is little better than sham or pretend acupuncture. But there is plenty of research that does show genuine acupuncture is not all in the mind and has a real effect over and above that exerted by sham or pretend acupuncture. A recent meta-analysis (considered the best form of scientific evidence) looked at the use of acupuncture in four conditions causing long-term pain: back and neck pain, osteoarthritis, chronic headache, and shoulder pain. The researchers analysed a total of 29 trials involving nearly 18,000 patients. They found that acupuncture was more effective than ‘sham’ acupuncture or no treatment for all four conditions. Even after excluding the trials that were most positive about acupuncture the overall benefit of acupuncture was clear. People treated with acupuncture suffered significantly less pain than those
treated with ‘sham’ acupuncture or those on no treatment. Another area where there has been recent interest in acupuncture is that of fertility treatment and, in particular, its use in IVF (in vitro fertilization). Scientists examined seven trials involving 1366 women who were undergoing IVF. They found that women receiving acupuncture around the time of egg implantation were 65 percent more likely to become pregnant than those who received sham or no acupuncture. They were also 87 percent more likely to continue to have an ongoing pregnancy and nearly twice as likely to give birth to a live baby. Another recent review on the use
How effective is acu for managing your yourwellness.com
of acupuncture for period pain (dysmenorrhoea) found that not only was it effective at relieving period pain but it appeared to be more effective than the commonly used anti-inflammatory painkillers most often prescribed by GPs. Perhaps surprisingly, there is more scientific evidence supporting the use of acupuncture to treat nausea and vomiting than for any other condition. A review of 33 controlled trials involving thousands of patients found that acupuncture was superior to controls in the treatment of nausea and vomiting associated with pregnancy, surgery and chemotherapy. The treatment usually centres around one point on the forearm a little above the wrist called Neiguan (meaning Inner Pass) and also known as point PC6. There is no rational Western explanation why needling this particular point should relieve nausea and vomiting but lots of research and clinical experience confirm its effectiveness.
Dr Richard Halvorsen is the author of Managing Pain and other medically proven uses of acupuncture. Dr Halvorsen practices acupuncture in the City of London www.cityacupuncture.org.uk
upuncture pain? - by Dr Richard Halvorsen
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family
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From apple juice to chewing gum, ServiceMaster Clean are experts in cleaning and protecting all kinds of flooring. Technical expert Ian McCormack offers some simple tips on how best to tackle common spills.
A is for Apple Juice Tackle accidents as quickly as possible. For spilt apple juice, rinse with cold water, then mix a small amount of washing powder with a little warm water (40 degrees centigrade) and dab on to the area with a cloth, then rinse again.
Keeping your child’s bedroom or playroom clean and tidy is not always easy, and carpets, sofas and flooring subjected to sticky fingers and accidental spills can create an unhealthy environment.
- Walt Streightiff
There are no seven wonders of the world in the eyes of a child. There are seven million. yourwellness.com
B is for Blood Cuts and grazes can easily leave a mark on your floors. Always treat with disinfectant first, then use biological washing powder to remove the worst of the stain. It must be a new box, as biological washing powder has a short shelf life and a new pack will ensure that all the enzymes remain active. Mix around an egg cup full of powder with a litre of warm water (40 degrees centigrade) and sponge on to the area. Leave damp (not wet) for about a day (8 hours), by leaving a damp towel on the mark with a piece of clear plastic on top of that (cling film works well) then something to weigh it down like an old book, then rinse out and dab dry with a clean cloth. C is for Chewing gum
Firstly, don’t panic! Freeze the gum, putting an ice cube in a plastic bag on the gum until it turns hard; then gently scrape the gum away. Vacuum away any fragments of gum then sponge the area with a weak solution of water and washing powder and dab dry.
D is for Dirt (mud) The key is to let the mud dry before attempting to remove the marks. Once the mud is completely dry just vacuum away. If any stubborn marks remain, apply soap flakes (around a teaspoonful to a mug of warm water) and gently dab. Rinse with water. E is for Egg Egg stains are easily removed with biological washing powder. Mix an egg cup full of biological washing powder with a litre of warm water (40 degrees centigrade) and sponge on to the area. Leave damp (not wet) for about a day (8 hours) by leaving a damp towel on the mark with a piece of clear plastic on top of that (cling film) then something to weigh it down like an old book, then rinse out and dab dry with a clean cloth. F is for Felt Tip Pen A dab of vodka or gin works well on many stains. Just dab and blot until the stain is reduced or removed. G is for Glue, which can be tricky to remove. First, try a dab of vodka, dabbing and blotting at the area until all the glue is gone. If that doesn’t work, it’s time to call in the professionals. H is for Help! ServiceMaster Clean provide one off or regular cleans, using products not available in the shops. Food grade, fragrance free products are available for those with an intolerance to traditional cleaning chemicals. For more information, visit www.servicemasterclean.co.uk.
The
ABC of
cleaning up after
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You Can Te Old Dog New
each An w Tricks Dogs age just like humans, and like us too, their behaviour and needs change as they grow older. Before turning ten, most will slow down and become more sedentary. Once this happens, it’s time to adapt the way you care for them. • Older dogs will need more checkups to pre-empt health problems. Minor conditions they would have shrugged off in the past can have serious complications. • Don’t be lax when it comes to grooming. Older dogs tend to have thicker coats that need more attention. • Re-evaluate your insurance needs. If you don’t have cover, consider getting it. Revisit your existing cover as it may need upgraded. • Older dogs don’t need as much exercise, but they will stay fitter and ‘younger’ if exercised regularly. They may just need a bit more encouragement. • Reconsider sleeping arrangements. Old dogs are more prone to infection. Keep them away from draughts and dry them after a wet walk. • Make sure they have more frequent access to their toilet area, as bladder control is often affected by age. • Smaller, more frequent meals are better for older dogs. Keep an eye on their weight. Older dogs are more prone to becoming obese. Finally, remember dogs are just like humans. A healthy mind means better wellness overall. The old adage isn’t always true: you can teach an old dog new tricks!
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Fitn
Keeping fit doesn’t have to cost a fortune. If you can’t afford a gym, or can’t find time to go, keep up the momentum with great value products at home that cost no more than £15 each. Lucy Wyndham Read, a personal trainer with women’s fitness brand USA Pro offers the following tips:
RUN TO THE BEAT Create a playlist on your iPod as music is a great motivator to get you working out. JOIN FORCES Set up a Facebook page and encourage your friends to join in and post about their workouts and tips – this is a great way to keep you and your friends motivated.
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PERSONAL BEST Do your own fitness test before you get started. This could be as simple as timing how long it takes you to walk a mile or how many jumping squats you can do. This will give you something to measure your fitness against – by the end of January you should be amazed by the results! COMMIT TO A GOAL This can be something as simple as aiming to work out four times a week for exactly one month or fitting into those hot pants. This will give you something to strive for. LESS IS MORE Don’t think you have to spend an hour working out; you can still have a highly effective training session by doing 20 minutes of training. MIX IT UP Look online, find some fun new exercises to tone different areas you want to keep sculpted – this will keep your workouts more interesting. LOSE THE EXCUSES Be tough on yourself and don’t take no for an answer. You have to put in the effort to reap the rewards. MOTIVATIONAL MANTRA
Create your own little fitness motto and repeat this to yourself several times each day.
BE EXCITED! Now is the best time to give yourself an amazing fit healthy body! Just do it!
The following equipment can help:
USA Pro Yoga Ball £5.99
Perfect for adding to your yoga or fitness classes the USA Pro Yoga Ball offers versatility. This fitness ball can be used for a number of exercises, ideal for working on core strength and muscle toning. Excellent for working the abs, as it offers a portable base that provides support for your hips and back when doing crunches. Its versatile shape allows for many stomach- strengthening exercises including plank and bridge.
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exercise for
wellness
USA Pro Dumbbell Set £14.99
USA Pro Body Bands £5.99 for pack of 3 The USA Pro Body Bands are great for getting the most out of your training sessions or toning exercises with bands varying in resistance from light to heavy. Your bum is the largest muscle in the body and if you want to keep it tight and toned, performing exercises with resistance bands is a must. The large elastic strips add tension when performing moves like the backward leg raise, making your muscles work harder.
Tailor your fitness regime to suit your needs with the USA Pro Dumbbell Set featuring 6 different weights so you can progress at your own speed and time. An ideal way to tone up your arm muscles. Performing exercises such as bicep curls, straight arm raises and the shoulder shrugs will burn fat and sculpt the arms creating an enviable shape.
USA Pro Jump Rope £1.99 Ideal for use during cardio workouts to burn calories and improve agility and coordination, featuring two high density, soft foam handles for a comfortable grip. A high intensity skipping session will burn hundreds of calories and is suitable for all fitness levels.
Wheels of misfortune With more and more people cycling for recreation and health, the number of road accidents involving cyclists has reached record levels. It’s vital to take care during dark winter hours to ensure you don’t join the statistics. According to the Department for Transport, the most common contributory factor to accidents involving cyclists is that one or both participants ‘looked but failed to see’. And of the injuries that occur, head trauma such as skull fracture is one of the most common and also one of the most dangerous. • Keep your bike well maintained with regular services to check tyres and brakes. • Always wear a cycling helmet • Wear high-visibility clothing • Never cycle in poor light conditions without using bicycle lights. yourwellness.com
Ian Huckstepp, accidents claims specialist with IRH Solicitors says, ‘Remember that it is illegal for cyclists to go through a red light, cycle on a pavement or fail to give way to a pedestrian crossing. If you as a cyclist cause an accident, you may face charges or legal action and the other party may claim against you for any damage caused to them.’ If you are involved in an accident, the first advice is to move clear of the road and other traffic. If you are well enough to do so, exchange details with the driver and any witnesses. Take photographs of the road and any damage to your bike and the other vehicle. If you have suffered an injury, call the emergency services. If the police attend, they can determine whether there are grounds to prosecute the driver.
NOW, that’s what I call running! Create the ultimate music soundtrack for your workout with NOW’s new running app. NOW That’s What I Call Music can create your perfect running playlist in just a few clicks. Set your run length, click ‘Go’ and the app will create a running playlist from the music already on your device in an instant. And when you unlock the full version for only 69p you get access to the track energy filter, which will create a running playlist based on the energy level you desire. You can track your performance and route along the way with the build in map, timer, speedometer and in the full version a calorie counter and pace tracker. If you don’t have any music available on your device you can discover all the latest NOW albums including NOW 84 and NOW Running from within the app. And, you’ll be able to share your run and performance with your friends via Facebook and Twitter. Available to download on iOS and Windows Phone 8. Find out more on Now That’s What I Call Music at Facebook.com/nowmusic and Twitter - @nowmusic
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exercise for
wellness
Warming
stretchin
and cooling Exercise is a wonderful thing. Done right, it improves both your fitness and your mood, and ultimately helps you live a longer and healthier life. That said, many people discover the hard way that it’s all too easy to do yourself a physical injury, either minor or serious, if you don’t take proper care. A good exercise routine should always include a period of warming up and stretching beforehand, and cooling down afterwards. Professional sportsmen and women in all fields - from Olympic runners through professional footballers to competitive martial artists - ensure they do these things as a matter of course, and it makes good sense for you to do the same. Every exercise session should begin with a warm-up, which usually takes the form of light
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cardiovascular and aerobic exercises. ‘Warming up’ isn’t a metaphor or euphemism - what you’re doing is literally increasing the temperature of your body and muscles to prepare for vigorous exercise. It also increases your respiratory and heart rate, releases adrenaline and enhances the levels of oxygen and nutrients delivered to your muscles. Warm-up exercises can take a variety of forms, but a light jog - either moving or on the spot – is a great way to boost your temperature and circulation. Aim to warm up for at least five to ten minutes before moving on to the next step. Many people combine warming up with stretching exercises, but there is an argument that they should be considered separately, as stretching is more effective once
you are already warmed up. In fact launching straight into stretching without warming the muscles first can lead to injury just as easily as vigorous exercise. Performing the right stretching exercises before a full session will help relax your muscles and increase flexibility, and can also aid posture, balance and coordination. The exact stretches you carry out will depend on the activity you’re about to do. A rugby player will need to prepare different sets of muscles to a track runner, for example. As a general rule, you want to stretch the main muscles you expect to use in
g up,
ng out
g down your main exercise session, which often includes your quads, calves and hamstrings, as well as working your back, chest and arms where appropriate. Look to gradually stretch and hold for between ten to thirty seconds. Stretching is most effective when it’s done gently and gradually - it shouldn’t cause pain or discomfort. Once you complete your exercise sessions, it’s equally important to ‘cool down’ rather than just stopping. Again, this might vary depending on the nature of the exercise you’ve just done - a runner will usually incorporate a slow jog or walk at the end of a session, for example. Whatever form it takes, working some light aerobics and stretching into the end of your exercise session will slowly return your heart rate and breathing to normal, and can help you avoid subsequent muscle soreness or stiffness.
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Arguments are part of the ebb and flow of natural interactions between two people. And in most relationships, particularly in a longterm marriage or partnership, arguments are inevitable.
In some cases an argument can be constructive, helping you sort out your problems and clearing the air rather than building resentment. However, they can also be hurtful, stressful and, in extreme cases, even lead to the break-up of the relationship. It’s all too easy to lose your head in the heat of the moment, but here are three top tips on how to come out of an argument with your relationship still intact, and perhaps even stronger.
addressed, but if you agree to come back to it in five minutes or half an hour later, the anger will have had a chance to dissipate.
End of round one If things are getting heated, it can help to consciously decide to take a break from the shouting and screaming. It’s surprising how quickly both parties calm down once you choose to take a step back. The thing you were arguing about may still need to be
The power of touch In a loving relationship, even one that’s become strained and quarrelsome, there can be a real benefit in reconnecting through touching and holding. It can help remind both of you that there’s more to life than shouting and arguing.
Attack the problem, not the person If you get into
an argument about your husband leaving dirty clothes all over the floor, try to keep your focus on that specific problem. Addressing the issue itself will be more constructive than a blazing row about how lazy he is.
If arguments are frequent, you may benefit from relationship counselling. For help and advice, visit www.relate.org.uk.
Stop
arguing! yourwellness.com
Rick Hoyt is severely disabled, but that hasn’t stopped him competing in over 80 marathons, going mountain climbing or skiing. Of course, none of this would have been possible without his father, Dick Hoyt. Rick was brain damaged at birth when he was choked by the umbilical cord, leaving him unable to control his limbs. Even though doctors advised Dick that his son was in a vegetative state and would be better off in an institution, the determined father did not give up on his son. Today, Rick is able to communicate via computer by pushing a switch with the side of his head. When a classmate was paralysed in an accident and the school organised a charity run, Rick indicated that he wanted to participate. His dad, although unfit, pushed him the five miles. Afterwards Rick typed: ‘When we were running, it felt as if I wasn’t disabled anymore.’ That was enough to spur his father on. Rick’s father got into shape, and together they started participating in the Boston marathon. After a few years, they progressed to other competitions, to complete 212 triathlons as well as 4 Ironman Competitions in Hawaii. Today they still compete in the Boston marathon and hold a personal best of just two hours and forty minutes achieved in 1992. The 2009th Boston marathon was Team Hoyt’s 1000th competitive event. Dick says he does it for ‘the awesome feeling’ when he sees his son smile during the event. But, in a way, Rick has done something for his father too. When Dick had a mild heart attack during one race, doctors told him that had he never got into shape, he wouldn’t have been alive today.
A
Father who really
Supports his Son
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Are You Making
Friends At School? From the very first day at school, your child will make new friends. And so should you! Networking with other parents is one of the most important ways you can help your child be happy and do well at school. Not only that, getting to know other parents could provide you with a valuable support network. Also, your child could be spending time at other parents’ houses on play dates, isn’t it important that you get to know those parents first? By getting to know other parents, you can together look at ways of improving your children’s education, whether through a parent-teacher association or by using your collective yourwellness.com
voice to bring about change in schoolrelated issues. Other parents are an important source of information for you too. By comparing concerns, you can discover if your child has a valid grievance or complaint about an issue at school. Working together, you have more chances of changing things and how the school is run. School administrators are far more eager to listen to a lobbying group of parents than a single individual. What’s more, children tend to enjoy school more when they know that their parents are involved too. Here are just a few of the things you can do:
• Take an active role in contacting other parents. Get phone numbers and addresses. Make an effort to remember names when you’re introduced. • Visit the school when you can for social events, concerts and sports events. This is a great social setting for meeting other parents. • If you don’t have a parent centre, organise regular coffee mornings at home or a café with other parents to discuss issues. • Find out what parks, playgrounds and activities other parents take their children too. These are good places to strengthen bonds with other parents.
Isolation is an epidemic among the hard of hearing Healthy, interactive relationships are vital for emotional health – everyone needs to feel connected to those around them. But according to cognitive neuroscientist, Dr Lynda Shaw, those who have hearing difficulties are facing increasing isolation as they grow older. In the UK, an estimated nine million people are deaf or have partial hearing. Of these, 688,000 are profoundly deaf. The most common cause of hearing loss is ageing and from 40 years onwards, more men than women notice problems with hearing. Among people over the age of 80, more women than men are deaf or hard of hearing, simply because they live longer and there are more of them. Through a series of meetings with elderly groups and individuals, agespecialist Dr Shaw has found that many of those who either
have lost or are losing their hearing feel isolated and depressed. Straining to hear friends and relatives can be exhausting, and misunderstanding conversations can cause embarrassment, so many choose to avoid social situations. Dr Shaw says: ‘Those losing their hearing are often too embarrassed or exhausted to continue socialising which means they become more isolated than ever. Loved ones or visitors also become frustrated with repeating themselves or can end up being patronising which again breaks the social circle. These amazing people with decades of life experience and a wealth of knowledge end up losing their autonomy, are unable to maintain prominent roles in society and face unacceptable isolation due to lack of community support and the absence of social interaction.’ Audiologist Peter Sydserff says, ‘Although hearing loss has a huge impact on a person’s social and private life, often leaving them feeling isolated and unable to join in with life, expert advice and a simple, free hearing screen can fix all that.’ An estimated four million people in the UK have undiagnosed hearing loss, and surveys suggest many people wait a minimum of 10 years before visiting an audiologist once they start noticing hearing problems. TV’s Dr Hilary Jones advises everyone over the age of 50 to have a regular hearing check-up.
To book a free hearing screen, visit www.hearingawarenessmonth.co.uk.
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wellness
nutrition
- The FAO of the UN
2013 is the International Year of Quinoa
yourwellness.com
Have yo
experim
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ou
mented
noa?
with
Though Quinoa (pronounced keen-wah) has been popularized in recent years as one of the latest ‘super foods’, its use dates back over 3000 years. The Incas called it the ‘mother seed’ and quinoa was grown in the high altitude of the Andes as a staple food alongside corn and potatoes.
Although often referred to as a grain, quinoa is actually in the same family as beets, Swiss chard and spinach. Packed with antioxidants, fibre, vitamins and minerals, quinoa boasts many health benefits, including an ability to lower cholesterol. Alongside its magnesium, folate and healthy fat content, quinoa is an excellent heart-friendly ingredient to add to your diet. Quinoa is typically consumed in the same way as cereals (oats, wheat, barley and rye), though its lean protein content also makes it a suitable substitute for animal products as it provides all nine essential amino acids.
Lowering Cholesterol High in fibre, quinoa helps to reduce cholesterol absorption to lower total cholesterol and ‘bad’ LDL cholesterol. Controlling Blood Pressure
Quinoa has a higher potassium level than grains, helping to maintain a lower blood pressure. Its magnesium content also acts to dilate blood vessels which also lowers blood pressure.
Regulating glucose The high ratio of protein to carbohydrate, compared to grains, plus its fibre content helps explain quinoa’s ability to help regulate blood sugar, slowing the breakdown of carbohydrates to glucose. Antiinflammatory nutrients like vitamin E also reduce unwanted inflammation associated with developing type 2 diabetes. Supporting weight loss and maintenance Its high fibre and protein content helps curb your appetite as it keeps you fuller for longer. Balanced blood sugars reduce cravings too. Quinoa is also a great source of heart-healthy mono-saturated fat (oleic acid) and omega-3 fatty acid (a-linolenic acid) and immune boosting anti-oxidant phytonutrients like flavonoids
Ready-cooked organic Express Quinoa comes in a quick and easy 250g pouch and scooped a star at the Great Taste Awards 2013. Containing just three ingredients: Fairtrade organic quinoa, organic sunflower oil and hand-harvested sea salt, it is sustainably grown near Lake Titicaca. Express Quinoa is not only delicious and easy, it’s also gluten-free. Available in Pearl and Black Quinoa, and Pearl and Red Quinoa, £2.55 from Selfridges, Fortnum & Mason, Planet Organic, Wholefoods and independent stores and from www.quinola.com.
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wellness
nutrition
Jo Pratt’s Quinoa Salad with Feta, Tenderstem and Pomegranate (Serves 4)
Tips for cooking and preparing Quinoa: Quinoa seeds have a natural chemical coating known as saponin. This protects it from birds and insects but leaves a bitter-tasting residue. To remove, rinse the seeds by placing in a strainer and running cold water over the seeds, gently rubbing with your hands. Cook quinoa using one part grain to two parts liquid. One cup of dry quinoa should make about 3 cups of cooked quinoa. To avoid overcooking to a mush, add the water and quinoa in a medium pot and bring to the boil. Cover and reduce the heat to low and simmer until all the liquid is absorbed (about 12-15 minutes). The quinoa will become almost translucent and its white germ appears as a spiral strand attached.
Quinoa is used here as a super-healthy substitute to couscous or bulgur wheat. Not only is this a lovely side dish served with lean grilled meat or fish, but it also makes a great packed working lunch.
Ingredients 300g Quinoa 200g pack Tenderstem broccoli 1 large handful of pumpkin seeds 200g feta cheese, crumbled Seeds from 1 pomegranate 1 large handful of mint leaves, roughly chopped 1 large handful of flat-leaf parsley, roughly chopped 3-4 ripe tomatoes, deseeded and chopped 1 bunch spring onions, finely sliced 3 tbsp extra-virgin olive oil
Method
3 tbsp lemon juice
1. Cook the Quinoa according to the packet instructions. Leave to cool in a large mixing bowl.
2. Meanwhile, the Tenderstem can be cut into small bite-size pieces and Biofair supply a range of Quinoa products including different varieties (white, red, black), quinoa flakes and quinoa flour. All Biofair products are both Fair Trade and certified organic. See www.biofair.co.uk for products and stockists.
either lightly steamed or boiled, until just tender (4-5 minutes will be about right) and also left to cool.
3. Heat a small frying pan and lightly toast the pumpkin seeds until they are slightly crunchy. Remove from the pan and leave to cool.
4. Once the Quinoa and Tenderstem are cool, stir together along with
the feta, pomegranate seeds, herbs, tomato, spring onions, olive oil and lemon juice. Season with a little salt, (the feta cheese will add a salty flavour) and a good twist of black pepper. Toss together until everything is combined and either serve straight away or keep in the fridge.
Recipe courtesy of www.tenderstem.co.uk yourwellness.com
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nutrition
Cranberry, apricot and pecan Express Quinoa stuffing balls (serves 2) For a healthier alternative to a breadcrumb stuffing for turkey, try ready-to-eat Express Quinoa from Quinola - gluten-free, high in protein, calcium and iron, which is quick and simple to prepare.
Ingredients 1 packet black and pearl Express Quinoa from Quinola 3 tbsp cranberries
Method 1. Preheat the oven to 180C. Heat the olive oil in a small frying pan, add the onion and bacon, and sauté until the onions are soft. Set aside to cool.
2. Mix the Express Quinoa, cranberries, apricots, pecan nuts, onion and bacon and the remaining ingredients and combine with egg.
3. Roll the quinoa mixture into balls in your hand and place them on a lined
baking sheet (although they seem delicate they will firm up in the oven). Bake for 20 minutes or until a nice golden colour. Season to taste.
Breakfast Raison and Walnut Quinoa Porridge (serves 2)
3 tbsp pecans
This super start to the day is a delicious alternative to oat porridge. If you don’t have almond milk, any milk is will do. In summer, raisins can be exchanged for fresh fruit or berries.
1 tbsp olive oil
Ingredients
Method
1 medium onion, diced
1 cup Almond Milk
1. Rinse quinoa and drain. Place almond milk
4 rashers bacon, chopped
½ cup quinoa, uncooked
2 eggs
½ teaspoon cinnamon
1 tbsp fresh marjoram, chopped
2-3 drops vanilla essence
6 sage leaves, chopped
2tbsp raisins
Sea salt and freshly ground black pepper
10-12 Walnuts, chopped
3 tbsp dried apricots
With two separate surfaces, one smooth and one griddle, Bruno Tonioli’s Reversible Griddle pan is perfect for roasting low-fat vegetable medleys. £25.50 from www.qvcuk.com
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and quinoa into a small sauce pan and bring to a boil.
2. Add raisins, cinnamon and vanilla. Reduce to a simmer and cook about 15 minutes, or until all liquid is absorbed. Watch the pot carefully and stir often so it doesn’t boil over.
3. When ready to eat, stir in walnuts. You
can serve sprinkled with the flaxseeds and a drizzle of maple syrup.
Recipe courtesy of www.quinola.com
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- Anon
An apple a day keeps the doctor away Ingredients
Baked apples stuffed with black and pearl quinoa, raisins and walnuts (Serves 4)
1 packet pearl and red Express Quinoa 3 tbsp cranberries 3 tbsp dried apricots 3 tbsp pecan nuts 1 tbsp olive oil
A twist on the traditional baked apple, quinoa adds a nutty, crunchy texture. Delicious served with a scoop of ice-cream.
1 medium onion, diced
Ingredients
Method
1 tbsp fresh marjoram, chopped
½ packet ready-to-eat black and pearl Quinoa Express from Quinola
1. Preheat oven to 180C. Wash
6 sage leaves, chopped
2 large cooking apples Handful oats Handful raisins Handful walnuts 1 tbsp maple syrup Squeeze of lemon ½ tsp ground cinnamon Knob of butter
4 rashers bacon, chopped
the apples and trim the bottoms so that they stand upright and core to leave a generous cavity.
Sea salt and freshly ground black pepper
2. Mix the Quinoa Express with the
1. Preheat the oven to 180C. Heat the olive
Method
oats, walnuts, raisins, maple syrup, lemon juice and cinnamon. Toss to combine and stuff the cooking apples with quinoa mixture.
oil in a small frying pan, add the onion and bacon, and sauté until the onions are soft. Set aside to cool.
3. Bake for 30 minutes, or until
cranberries, apricots, pecan nuts, onion and bacon and the remaining ingredients. Season to taste.
the apples are soft.
4. Serve with a scoop of vanilla ice-cream.
2. Mix together the Express Quinoa,
Recipe courtesy of www.quinola.com
Recipe Courtesy of www.quinola.com
Cranberry, apricot and pecan quinoa salad (serves 4) For a deliciously quick and healthy accompaniment to turkey leftovers, try vibrant, ready-to-eat pearl and red Express Quinoa with apricots, cranberries and pecan nuts - high in protein, calcium and iron and perfect with a spoonful of cranberry jelly. yourwellness.com
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debate For
Against
Does Positive Thinking Work? We’re used to everyone from television celebrities to self-help gurus endorsing the benefits of positive thinking. And thinking positively has been linked to everything from becoming successful in business to recovering from a serious illness. But does positive thinking actually work?
Are you For or Against? For: Sunita When I was made redundant five years ago, I decided not to feel sorry for myself but instead saw the redundancy as an opportunity to change my life for the better. I wrote a list of the goals I wanted to achieve over the next five years and, by using positive thinking techniques, quickly began to see dramatic changes in my life. I now have a job that I love and have recently moved into my dream home. The key to positive thinking is to think big – decide what you really want from life without worrying about how you are going to make it happen. For example, if you decided you wanted to be a lawyer but didn’t have the right qualifications it would be easy to think ‘Oh, that will never happen’. But by thinking positively, spending time to clearly visualise yourself as a lawyer and really believing that it will happen, your subconscious mind takes over and finds a way to make your dreams a reality. One of my goals was to own my own home but I didn’t know how I would be able to afford it. So rather than dwelling on the practicalities I used positive thinking to picture myself in my dream home. Shortly after that, I received a promotion at work which meant I could afford to save for the deposit on a new house. I believe this is all thanks to my positive thinking.
Against: Andrew To suggest that you can make things happen just by thinking positively is a load of rubbish. You can’t achieve anything in life just by wishing for it; you have to be practical and work hard to get what you want. There are lots of books and even courses that promise to teach people how to use positive thinking to get the life they dream of but I think these give people false hope and make people lazy. You can spend as much time as you like writing down goals and picturing a better life for yourself but unless you actually get on and take action, you won’t ever achieve the things you want to. I think promoting positive thinking at the expense of common sense can also be harmful. For example, I’ve heard of cancer patients who have been told that if they use positive thinking techniques, they will get better. This might be useful for some but could be dangerous if it makes people believe they can ‘think themselves better’, rather than accepting the medical treatments that they need. People who believe in positive thinking often say that being pessimistic won’t get results. But in life, you have to be realistic. If you want a new career, for example, it’s better to focus on the skills you already have rather than wishing you could be a film star or a model. It can be disheartening to constantly strive for the best things in life if they are unattainable.
What do you think? Are you For or Against Positive Thinking? Visit www.yourwellness.com to register your vote! yourwellness.com
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experts
Terence Watts, Psychotherapist
Dr Tim Robinson, GP
My 24 year-old son experiences anxiety, depression and random panic attacks. His Doctor says he has ‘existential anxiety’ and has prescribed Citalopram but it hasn’t made a lot of difference so far. Can you tell me what ‘existential anxiety’ actually is? It might be important that he’s always had a tendency towards nervousness, even when very young, but now he’s becoming withdrawn and doesn’t want to go out. Most of his friends seem to be avoiding him now and I’m concerned that this will make him worse.
Julia Johnson,
Psychotherapist
Shirley Scott, Nurse
Emily Whitehead, Nutritionist
yourwellness.com
Terence Watts says: ‘Existential Anxiety’ is just a modern name for the fear of death. It’s a totally natural fear, of course, but in young people it is often more acute than in an older person who’s had more time to come to terms with their own mortality. As the subconscious has no concept of time, any thoughts of death can be as alarming as if it were imminent. There’s a distinct possibility he might have a form of OCD (Obsessive Compulsive Disorder) since that condition is not always to do with performing obsessive actions; it can just as easily be a thought process that simply will not stop no matter how hard you try. The fact that his friends are avoiding him suggests this might be the case, since it would result in him having little conversation about the usual things young men like to talk about. Put bluntly, he would cease to be fun to be around! In general, young people tend to look after each other and try to repair hurts and so on (though females are much better at this than males) but if somebody doesn’t respond positively, even the best of friends can become tired of the same conversation all the time. His long-term nervousness from childhood days may provide a clue that something was amiss back then, though not necessarily anything you would have been aware of. Family troubles, a new sibling, house-moves, school changes or any other upheaval can all trigger anxiety in the developing mind. Whether or not that’s the case, a psychotherapist (as opposed to a psychiatrist) should be able to help him relatively quickly and easily. Talk to him about this possibility and if he’s
53 agreeable his doctor can refer him to a psychotherapist skilled with depression or anxiety disorders.
Terence Watts is a psychotherapist, counsellor, author and one of the world’s leading authorities on life training. As the founder of SymbioDynamics, and M.A.G.I.C for Minds, Terence help clients improve their emotional and physical health. www.wsn-counselling. co.uk.
Dr Tim Robinson says: Over the 24 years of being a GP I ‘ve never heard the term ‘existential anxiety’ and don’t think it’s very helpful – it could even add to the anxiety. If he scored highly on a depression scoring system, I too would have prescribed Citalopram which is licensed for depression as well as anxiety. If it’s not working he may respond to a higher dose. I would refer him to a counsellor trained in Cognitive Behavioural Therapy (CBT). This can help him deal with negative thought processes and stop him slipping into panic attack. It’s important to explore the reasons behind his anxiety - perhaps there was some upsetting event in his childhood or adolescence that continues to trouble him – referral onto a clinical psychologist may be needed if this is the case. Another approach would be with homeopathic treatment, in which the practitioner would unravel the symptoms and match them to a homeopathic medicine, using the ‘like with like’ principle of homeopathy. Fear of death, illness and the future are all key symptoms for which homeopathic medicines are prescribed. Sufferers of anxiety who are prone to panic attack can be helped by taking Aconite 30c as often as needed, until the acute anxiety feelings pass. Bach Rescue remedy, a flower essence, is used in the same way and often to great effect.
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.
Julia Johnson says: Existential anxiety can be fear, foreboding or a feeling of
impending doom. The middle twenties is potentially a very difficult time for young men, particularly in the current economic climate. We are bombarded with scenes of violence in the news and ‘apocalypse films’ and if your son is prone to anxiety this may lead him to withdraw from the world to keep himself safe. Men can feel they are supposed to be ‘strong’ and not express their feelings or concerns. Talking can help people out of their isolation as they understand their concerns are shared by other people. Knowing that depression and anxiety are not signs of emotional weakness or lack of masculinity, but an understandable response to an uncertain world could be helpful. Your GP can refer him to a counsellor or psychotherapist or the BACP web site www.bacp.co.uk can help him find a therapist in your area. Some people may find one-toone therapy too intense. If your son is interested in animals he may find Animal Assisted Therapy (AAT) will help him build confidence, relax and re-engage with life. Or he may do well with music or art therapy. Look after yourself as it can be exhausting having a family member with depression. Modelling healthy life style choices with regard to eating, exercise and socialising will not only help you but also help him.
Julia Johnson is a Relationship Counsellor and Psychotherapist in Plymouth. www. counsellingpsychotherapyplymouth.com.
Shirley Scott says: Throughout history, many of the world’s great names suffered from anxiety related problems and still went on to achieve success. Symptoms of this type of illness can manifest themselves in a variety of ways and can be very disabling. It might be useful to know if he previously indulged in any recreational drugs as this could have been the catalyst or the reason he does not want any contact with his friendship group. As his GP has already prescribed medication it would be wise for him to be referred to a specialist in this field if you can persuade him to
attend. Anxiety is about uncertainty, but this should not be feared as it is what guides us through life and in making decisions about our future and it is what makes us human. We should not get rid of it but bring it down to a manageable level. Perhaps you could encourage him to express his thoughts through some artistic medium or music. Keeping a diary may help and, if he’s willing to share it with you, will help you to understand his feelings. Encourage him to take up a hobby or to join a club. Yoga could be very beneficial in helping him calm down, especially during panic attacks. Maybe you could do it with him. And make sure he has a balanced and nutritious diet.
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.
Emily Whitehead says: Studies show that people who are deficient in omega 3’s are more susceptible to depression, anxiety and low moods. These fatty acids are found in foods such as, salmon, sardines, walnuts, mackerel and flaxseeds. Selenium is an important trace mineral and low intakes also contribute to depression and low moods. Foods rich in Selenium are brazil nuts, fish, sunflower seeds and fish (especially Halibut, Tuna, Cod and Sardines). B vitamins are also important as they help regulate especially the feel good neurotransmitter, serotonin, which helps you feel calmer and less anxious. These are found in fish, cereal grains, green leafy vegetables, eggs, cheese, poultry and milk. Tryptophan is one of the essential amino acids which may reduce anxiety, panic attacks and depression. Foods rich in tryptophan include, cheese, chicken, eggs, tofu, beans, pumpkin seeds, sesame seeds and turkey. Why not give these suggestions a go and see if your son’s mood improves.
Emily Whitehead is a nutritionist with a private practice in Plymouth. Her website is www. plymouthnutritionaltherapist.com.
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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holistic
wellness
- Lau-tzu
To pretend to know when you do not know is a disease.
What is meditation? Meditation encompasses a variety of related, but diverse, forms of contemplation that can differ in purpose and how they are performed. With roots stretching back into prehistory, meditation is often thought of as primarily an Eastern discipline, appearing in early Hindu, Buddhist and Taoist writings. However, similar disciplines appear in Western faiths, with both Jewish and Christian scriptures making reference to meditative practices. At the root of most forms of meditation is the concept of physical and mental stillness (often in conjunction with controlled breathing or chanting) through which you turn your attention to inward contemplation. This may focus on attaining an understanding of your relationship with your particular God or gods, or may focus on the self – seeking spiritual enlightenment or even just a moment of calm and peace amid the noise of the world.
The Queen of Fruits According to legend, Queen Victoria promised to make a knight of anyone who could bring to her the finest purple mangosteen. Unfortunately, by the time this tropical fruit arrived back in England from its native Indonesia, it was always inedible. Known ever since as the Queen of Fruits, the sweet, tangy, fragrant and juicy flesh of Garcinia mangosteen have only recently become available in the West, either frozen or tinned. The mangosteen is a highly prized for its antioxidant properties, especially the xanthone-packed rinds. The juice is said to promote healthy hair, skin and nails and to strengthen the immune system. Given that a famous gourmand claimed he’d rather eat a luscious mangosteen than a hot fudge sundae, this could be just what you need for a delicious yet healthy dessert when on a diet!
Homeopathic vaccines don’t protect against measles The British Homeopathic Association and Faculty of Homeopathy have responded to government pressure by issuing a statement to parents asking them not to rely on homeopathic ‘vaccines’ to protect their children from measles. Large numbers of children haven’t had MMR vaccinations due to a false report linking the vaccination with autism. Instead parents have been putting their trust in unproven homeopathic ‘vaccines’. According to a spokesperson for the British Homeopathic Association, ‘There is no evidence to suggest homeopathic vaccinations can protect against contagious diseases. We recommend people seek out the conventional treatments.’ yourwellness.com
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review
Give your favourite books their own winter coat
- Cicero
A room without books is like a body without a soul.
With a choice of four striking designs sourced from London’s Victoria & Albert museums, these printed book jackets will dress up or disguise your favourite paperback reads. The jackets are traditionally roll printed onto 100% cotton twill with a complimentary soft inner lining. £9.99 from all good
bookshops.
Yourwellness verdict: Attractively presented in a clear plastic tube these book jackets make for a wonderfully serendipitous festive gift or stocking filler.
Silk for optimum beauty sleep Silk bedding discourages dust mites, reduces skin irritation at night and can boost your beauty regime, as it’s kinder to both skin and hair than cotton, which has a noticeably drying effect. Silk helps maintain expensive hair styles and gives the term ‘beauty sleep’ a whole new meaning. £39.95 from
www.houseofbath.co.uk
Yourwellness verdict: Sleeping on silk is one of life’s great luxuries. Especially helpful for those with allergies or sensitive skin.
yourwellness.com
Up the bass beat on your run The SE-D10E STEEZ earphones are an ideal gift for an active lifestyle. The durable sports headphone stays securely in place even during the most extreme activities, thanks to a skull fit hanger that goes around the ear. By incorporating high performance 9mm speaker units, the headphones provide extremely powerful bass performance. £59.99 from www.
pioneer.co.uk in Black & Gold, or White & Silver. Yourwellness verdict: The Active fit function adapts the nozzle to your ear shape for optimum comfort. The sweatproof design comes with dual coiled cords for flexibility, which can be tied at the back of the neck for maximum freedom of movement.
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Reduce back pain with i-stay
Purified air makes breathing easier Salin Plus Air Purifier offers a salt-based therapy to ease symptoms of asthma and allergies naturally. The device gently disperses microparticles of salt into the atmosphere to remove allergens. And when you breath it in, the salt diffused air gently reduces inflammation throughout the respiratory tract. People using salt therapy frequently notice easier breathing, especially at night. £129 from www.
breathenaturally.co.uk.
Yourwellness verdict: Several studies show salt therapy reduces inflammation, bacterial infection, excessive mucus production, bronchospasm and hyperactivity in the lungs.
Luggage with patented non-slip i-stay straps are ideal for busy commuters, office workers, students, or anyone who carries a piece of luggage. The i-stay revolutionary strap features a patented ‘webbed’ shoulder pad which distributes the weight evenly across your shoulders and won’t slide off any fabric – even silk. The
i-stay range consists of a netbook/tablet bag (£35.99), laptop bag (£39.99), messenger bag (£44.99), ladies bag, rucksack (£44.99) and a larger, laptop organiser bag (£49.99) from www.i-stayput.com. Yourwellness verdict: According to the College of Chiropractors, the range can help users avoid muscle and back discomfort. A replacement clip-on strap (£12.99) can be added to your existing bags for the same benefits.
Highlight your To-Do list today When your To-Do list gets out of hand in the run up to Christmas Day, prioritise it with these handy Vitapens, which come in a sealed bottle ready to pop open in a text-based emergency. Each pack contains ten highlighters in five fabulous colours. £7 from www.justmustard.com. Yourwellness verdict: Highlight important tasks still to do, or cross something off your to-do list in the most satisfying of ways. Like a first aid kit for your filing!
yourwellness.com
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modern
wellness
Reliable methods of contraception Over 1.3 million women attended NHS community contraceptive clinics in England last year. Oral contraceptive pills are the most popular contraceptive method chosen by almost half of women attending the clinics. These rely on you remembering to take them correctly, and forgotten pills can lead to unplanned pregnancies. Not every woman is aware that reversible methods are available that don’t rely on you remembering to take them, such as the contraceptive injection, implant, coils or the intrauterine system (a coil that releases a hormone). To find a contraception clinic near you, and for more information on methods available.
Stevia Is the Ideal Alternative to Sugar Calorie-free and 300 times sweeter than sugar, Stevia is a natural leaf extract that may help tackle obesity and other sugar-related health issues such as type 2 diabetes. Stevia has been widely used as a sweetener in South America and Japan for many years but has only recently become popular in Europe. Stevia can be used in cooking, to sweeten drinks, and is now being added to many low-calorie products. If you haven’t yet tried stevia, look for it on supermarket shelves next to sugar and give it a go.
- Will Rogers
Never let yesterday use up too much of today.
Visit www.fpa.org.uk
Two cups of cocoa a day boosts your memory
Researchers from Harvard have found that older people who drank cocoa had better blood flow to the brain which could help to improve memory and protect against common forms of dementia. A group of people aged over 65 were asked to drink two cups of hot cocoa every day for a month, without eating any other form of chocolate. In those with impaired brain blood flow, significant improvements occurred and memory recall tests speeded up from an average of 167 seconds to 116 seconds. Those without impaired brain blood flow didn’t show the same improvements. This could be good news for those who enjoy a relaxing mug of hot chocolate before bedtime – as long as you remember to drink it! yourwellness.com
ancient wellness
Ancient therapies still going strong Modern hotels and luxury spas may not seem the most obvious place to look for ancient healing therapies, but a prominent industry report indicates that’s the current trend. The report, by SpaFinder Wellness, suggests that spas and resorts are seeing a shift away from beauty and pampering towards health and wellness tourism. As well as healthy hotels such as the EVEN chain – launching in America – they predict an increase in demand for authentic Ayurveda and similar health systems. Ayurveda is an ancient method of holistic wellness that promotes mind, body and spiritual wellness through a combination of diet, herbal therapies and yogic breathing techniques. The annual report goes on to suggest that we’re likely to see more authentic Roman and Turkish baths, Russian banyas (steam rooms), traditional Chinese medicine and Nordic offerings.
Was Stonehenge - an ancient healing site? An intriguing new theory suggests the massive, prehistoric monument of Stonehenge was designed as a site for healing. Two leading British archaeologists, Professors Timothy Darvill and Geoff Wainwright, believe the bluestones in the centre of the stone circle – brought some 150 miles from the south of Wales – were believed to hold supernatural healing powers due to the proximity of healing springs in the same region. Bones excavated around Stonehenge provide further evidence of the theory. According to Professor Darvill, ‘There’s an amazing and unnatural concentration of skeletal trauma in the bones that were dug up around Stonehenge. This was a place of pilgrimage for people... coming to get healed.’ Professor Wainwright described the site as ‘a prehistoric Lourdes’.
- Menander 342 – 291 BC
Health and intellect are the two blessings of life.
Add cider vinegar to your larder The Ancient Egyptians are credited with using apple cider vinegar as a weight loss tool, believing it helped reduce weight gain, improved digestion and cleansed the body of toxins. Scientists have now found that cider vinegar helps to reduce a rise in blood glucose levels after eating a carbohydraterich meal. This reduces production of insulin – the main fat-storing hormone in the body. Those taking it in one study also reported greater fullness and reduced appetite. Even people with good diabetes control showed modest improvements in their glucose readings. It is thought to work in a number of ways, including slowing of stomach emptying, blocking certain digestive enzymes, and through effects on the amount of glucose absorbed into muscle cells. The dose of apple cider vinegar used in medical studies is 2 tablespoons, 2-3 times daily with water. yourwellness.com
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Want to monitor your wellness? Go for a drive! It sounds like something straight out of a science fiction movie, but manufacturers are already looking at ways in which your car can help keep you healthy and safe. Monitoring technology installed in vehicles could assess your stress and anxiety levels, and tell when you’re getting drowsy. Ford’s Biometric Seat project is intended to allow an in-car computer to adjust its performance based on driver stress and workload – for example when you are distracted by heavy traffic, the control system could increase its warning time for collision alerts. If that’s not enough, Ford are also working with Medtronic on an ‘In-Car Health and Wellness Solution’ that will work with a glucose monitoring device to alert drivers with diabetes when their blood sugar levels fall outside of recommended levels.
Laser Powered Needles For Pain - Free Injections Few look forward to vaccinations, whether it’s your annual flu shot or holiday immunisations. Good news then, that a new laser-based system is under development to blast a precise microscopic jet of medication into the skin. Developed by a professor of mechanical and aerospace engineering at Seoul National University in South Korea, it injects fluid into the outer layer of skin which has no nerve endings, so the method is completely pain-free. The device is now being developed for clinical use and full trials will be needed before it can be used in every-day practice.
yourwellness.com
This test ‘nose’ cancer Chemists from the University of Massachusetts are developing a new rapid test to detect cancerous cells using a sensor array of gold nanoparticles and proteins. These can ‘smell’ different cancer types in much the same way your nose identifies and remembers different doors. An array of gold nanoparticle sensors contain a green fluorescent protein that activates in response to patterns in the proteins found in cancer cells, using the unique signatures associated with common cancers to identify the difference between healthy and cancerous tissues within minutes. What’s more, only a tiny tissue sample is needed, so micro-biopsy techniques can be used that are minimally invasive. The new sensor array is currently undergoing trials with human tissue samples.
- Anon
Life has no remote. Get up and change it yourself!