...a better you

S U M M E R 2 0 1 2

FRESH AIR FITNESSLift your mood in the great outdoors

Get Groomed Get Gorgeous

CYCLING SPECIAL

BIKES TO

THE HUNGER GAMESNo more yo-yo diets

Great BritainsJESSICA ENNIS AND TOM DALEY TALK

2012

HAPPY MONDAYS

How to start the week well

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W E L C O M E

Here comes Summer! And what a season for health and fitness. London is playing host to elite athletes from around the world, and as Olympic fervour reaches fever pitch, we look forward to seeing our British stars on the podium. We also celebrate ‘Bike Week’ and the ‘Summer of Cycling’, schemes to encourage us to get back in the saddle. Do you remember your first bike? Mine was a very shiny, very large, blue Raleigh Triumph with a silver bell, left by Father Christmas who had decided I would ‘grow into it’. I think I spent six months out of the saddle as I struggled to reach the pedals. My son Oliver has just mastered the art of riding his bike aided by my partner Ben and has discovered the joys of cycling. He asked this morning, “Mummy, why do I love riding my bike so much?” The answer, of course, varies from person to person but I remember the feeling of freedom as I freewheeled down a hill, the sense of accomplishment as I climbed that same hill and a general feeling of happiness bubbling inside me. It has been 26 years since I rode a bike. That’s a long time to be missing out on freewheeling. Today I ordered a very shiny, perfectly sized, pale blue bike with a silver bell. I can’t wait to start cycling with my family and hopefully I can still remember how. After all, it’s just like riding a bike.

balance magazine | Stratum House | Chester Street Chestergate | Stockport | Cheshire SK3 0AS

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balance magazine is published by Combined Media Ltd

Expert profiles

welcome

Cait Hall, Editor

Editor: Cait HallArt Director: Becky Haslam

Feature Writers: Kathryn McCannSubbing: Paula Knight

Contact us:

VISIT US

Dr Christian Jessen✚

Dr Christian graduated in 2000 from University College London, having trained in general medicine, infectious disease, travel medicine and

sexual health/HIV. He has lived in Kenya and Uganda where he taught in schools and also researched malaria and HIV interactions in children. He now works at Doctorcall, on the world famous Harley Street, looking after general medical and sexual health patients. Dr Christian was born and lives

in London. He enjoys foreign travel, working out, music and art. He is an accomplished oboist, performing publicly from time to time. He is a member of the Garrick Club and the Royal Institution. www.drchristianjessen.com

Rhaya Jordan✚

Rhaya Jordan has been in practice for over 20 years. She has worked in Sydney, Cairns and London in both private practice and as the

Naturopathic Director of Blackmores UK. She has trained doctors and pharmacists in Australia, working alongside pharmacists in a diabetes specialist pharmacy in tropical Queensland. She was also part of the team that wrote the Bachelor of Science in Nutrition Therapy at the University of

Westminster, where she was a senior lecturer and taught for over eight years. This also included the development of one of the largest training clinics in Complementary Therapies in Europe. As well as her Naturopathic qualifications, Rhaya holds a Post Grad Certificate in Higher Education, a Diploma in Pilates from the Australian Pilates Association and a Permaculture Diploma. She has a long-term interest in normalizing our relationship to food, and can’t remember the last time she went on a diet. www.londonnaturopathy.com

Ian Marber✚

Ian Marber is a respected nutritional therapist, broadcaster and health journalist and author of many books on nutrition and healthy eating.

A co-founder of The Food Doctor nutrition clinic, Ian specialises in weight management, digestion and eating disorders.

Yasmin Boland✚

Journalist turned astrologer and New Age writer, Yasmin Boland, has been scouring the skies for insights for over ten years. Passion turned to

profession when she realised just how much the astrological ‘weather’ affects everyone, herself included, and she started writing about it. Yasmin was born in Germany of Maltese/English heritage and grew up in Tasmania, then moved to live and work in Sydney, London and Paris. She’s now married with a son

and is pretty much happy to spend time wherever she can find a good modem connection and some sunshine. www.yasminboland.com

Tony Hill✚

Tony Hill has been a Personal Trainer for 15 years and has built a loyal clientele due to his ability to get results. A qualified Sports Therapist,

Tony trains clients at Class Fitness where his Body Combat classes are legendary. Tony was born and lives in N.Ireland with his partner Jacqui and daughters Sienna Marie and Darcie Jane. Tonyt_hill@hotmail.com

Karen Boyle✚

Karen is the founder of Anamchara Detox Retreats and is a qualified Raw Culinary Arts Chef and Pilates teacher. With ten years worth of

experience behind her, and growing up as a professional dancer, Karen has worked in the Health and Fitness industry teaching various exercise techniques, Pilates and holistic health to help clients reach new levels of health and vitality. Her passion for naturopathic nutrition led her on a journey

to explore the benefits of fasting for healing and health. Having achieved fantastic results both physically and emotionally, Karen is now a firm advocate of therapeutic fasting and the powerful healing benefits of raw living foods incorporated into the diet. www.anamcharadetox.co.uk

Sandra Roycroft-Davis✚

Sandra Roycroft-Davis is the Founder and CEO of Thinking Slimmer. She celebrates empowerment and choice with a passion and zest for life,

caring and inspiring people to look and feel their best. Sandra, a mother of three who lives in Middlesex, trained in cognitive hypnotherapy with the Quest Institute and qualified as a practitioner in neurolinguistic programming (NLP) under David Shephard. www.thinkingslimmer.com

Dan Roberts✚

Dan first began professionally coaching sports back in 1993. By the time Dan graduated from university he amassed thousands of hours of 1-2-1

and team coaching experience (in Tennis and Lacrosse) with various teams and clubs in the UK and USA. In 2001 Dan qualified as a Personal Trainer and set up Dan Roberts Training soon after. He has lived full-time as a Personal Trainer in Sydney, Rio de Janeiro and New York and is now based in central

London. His current clients include princesses, athletes, fashion models, hollywood actors, renowned business leaders and public figures. Dan is currently co-writing a book about Body Confidence for Women. Dan is the Managing Director of Dan Roberts Training Ltd. He is one of the most successful (and expensive!) Personal Trainers in the UK. His team offer Elite Personal Training in London and Luxury Fitness Holidays to a discerning and international client base. www.danrobertstraining.com

Enjoy our issue!

balance

S U M M E R 2 0 1 2

H E A L T H56 Let’s get Physical Dr Jessen

gets us hot and sweaty 58 Reshape in Rotherham The

Rotherham NHS Foundation Trust

60 Wellbeing that Works Calderstones Partnership NHS Foundation Trust

62 Ambassador of the North North East SHA’s Elaine Wilson

64 Tri Umphant NHS Triathlon event warms up for summer

67 The Truth about Cats and Dogs The healing powers of our four-legged friends

73 Spotlight on Hay Fever Tissues at the ready

78 Health News Why laughter is the best medicine

O N T H E C O V E R 8 Happy Mondays The perfect

start to your week25 Boys of Summer Get

groomed in time for summer33 Hope and Glory Jess Ennis

and Tom Daley prepare for The Games

48 Fresh Air Fitness Embrace the great outdoors

92 The Hunger Games The science behind why diets fail

balance

2554

67 D I E T80 The Diet Flex Muscle building

diet advice82 Decode your Cravings What

is your body trying to tell you?86 Recipe for Performance

Nutritional tips for maximum fitness

90 Diet News Smart choices to maximise results

C O N T E N T S

F I T N E S S38 Iron Will Corinne Ellison

prepares for her Ironman challenge after heart surgery

42 Get in Gear Harness some pedal power this summer

47 Back in the Saddle Get cycling this summer with National Bike Week

54 Fitness News Stay cool and soothe muscles with a mobile ice bath

I N N E R Y O U16 The Yo Yo Games We don’t

want to play any more19 Personality Clash How to get

on with absolutely anybody21 Depressed or Stressed?

Take our quiz to find out B E A U T Y27 Super Naturals Go Green

beauty 29 Seven Natural Wonders

The power of nature30 Beauty News Look hot all

summer long

W E L L B E I N G11 On the Rebound A male view

of break-up dating14 Clash of the Body Clocks

How to reset your timings

L I F E S T Y L E95 Healthy Horoscopes Yasmin

Boland guides you through the month

balance

92

90

82 42

f you own a bike, chances are the tyres are � at, the chain’s rusty and the brakes need a good

service. Cycling is going through a revolution at the moment with people looking for an alternative way to exercise that saves them money, improves � tness and reduces carbon emissions. And those who commute using a bicycle bene� t from mood enhancing endorphins released into the bloodstream during the ride.There has never been a better time to get on a bike.

Whilst everybody is having their � nances stretched further than ever before getting on your bike will help to keep your hard earned money in your pocket for a little bit longer. Running a motor car means the expense of fuel, parking charges, insurance, road tax and the often forgotten but signi� cant burden of vehicle depreciation. Commuting on public transport is both expensive

within your budget. Insist on test riding the bike so that you feel comfortable and at ease.

There are over 2500 specialist cycle retailers and workshops throughout the UK which offer a choice of quality products, specialist skills and advice to meet all ofyour needs.

Unlike national chains, specialist cycle retailers are owner run and managed with a real passion for cycling running throughout their businesses, delivering true consumer choice, service and knowledge.

and usually unreliable. Including depreciation and servicing you should be able to enjoy riding your bike for under £1 per day.

Buying a bike can be made more affordable with Ride it away retail � nance. Ride it away is an initiative created with Moneyway* - the leading in store cycle � nance provider - to help you get in the saddle by spreading the cost of a new bike and accessories with retail � nance.

You can � nd retail � nance in specialist cycle shops nationwide by visiting www.rideitaway.co.uk. Once you’ve found your local Ride it away shop, discuss your needs with the retailer, select the bicycle and accessories of your choice and ride your brand new bike away!

Buying a bikeThe best place to start looking for a new bike is your local bike shop. They will listen to your needs and provide you with some options

Choosing the right bikeThere are many types of bicycle available, each with a different purpose and range of features.If you are new to cycling - or returning to the saddle - it can often be a bit daunting making the right choice. Bike manufacturers now produce a huge range of bikes suitable for all types of terrain, riding styles and budget.

For many people a hybrid (AKA commuter) bike makes a great all-rounder. So called because it combines the best elements of mountain and road bikes, the hybrid features a relaxed upright riding position, lightweight components, good brakes and tyres that can cope with a variety of surfaces.

Get cycling!

Before you buy a bike, make sure you ask yourself these questions:

• What type of cycling will I be doing?• What’s my budget?• How much do I want to pay each month?• Where are you going to store it?• Do you want to be able to carry personal items on your bike?

Then all you need to do is choose what type of bicycle you want, � nd your nearest Ride it away retailer and ride a new bike away today!

We all know that cycling is good for the environment and even better for our health but when was the last time that you dusted down your bike and went out for a ride?

Get cycling!

VISITrideitaway.co.ukTODAY to fi nd your localRide it away retailer

*Moneyway are part of Secure Trust Bank and specialise in motor and retail finance along with personal lending. Moneyway is a trading name of Secure Trust Bank Plc. Registered in England and Wales 541132. Registered Office: One Arleston Way, Solihull, B90 4LH. Authorised and regulated by the Financial Services Authority and licensed by the Office of Fair Trading under the Consumer Credit Act 1974. The Financial Services Authority does not regulate consumer credit.

Traditional or Dutch style bikes are very popular at the moment, being stylish, relaxing to ride and they come with everyday necessities like mudguards, bag racks and built in lights. These bikes are built for comfort not speed and have an enclosed chain and gears for low-maintenance riding whilst keeping your clothes clean.

Folding bikes are also becoming increasingly popular. They are great for riders who don’t have much storage space at home or are travelling part of their journey by car or train. Designed for use on

the road they generally come with mudguards and luggage racks as standard. Smaller wheels means they are primarily better suited to shorter journeys.

What else do I need?Cycling safely and securely does require that you need to pick a few things to complement your daily ride and your local bike shop will give you valuable advice about security,

protection, visibility and carrying your work gear. Helmets will provide valuable protection for your head in case of an accident and the phrase ‘be safe, be seen’ is never more relevant than to cyclists and lights and reflective clothing will make you more visible to other road users. If you want to ride in all weathers then breathable and waterproof clothing will get you to work both warm and dry. Bicycles are rich pickings for thieves but a good quality lock will be a very good deterrent. Even better is a combination of locks that interlink. Always lock your bike to a fixed object or bike stand. Again, ask your local bike shop who will advise you on the best way to secure your bike when unattended.

Of course all of these accessories can be purchased using the Ride it away retail finance scheme.

And lastly… find a bike buddyCycling is even more fun when you’ve got someone else to ride with. Hook up with a colleague on the way to work and have a good chat together. Kids love riding bikes and getting the whole family out together is a great way to get them away from the computer or TV screen whilst getting fit at the

0% financeRide it away retail finance is available at participating retailers nationwide.

Representative example:

You could buy a new bike and accessories for just £37.50 a month.

Cash price: £500Deposit: £5012 monthly repayments of: £37.50Total amount payable: £500 0% APR representative

Use the calculator at www.rideitaway.co.uk to work out how little your monthly repayments could be.

“Buying a bike can be made more affordable with Ride it away retail finance”

same time. We’re always being told to do more things as a family and cycling is the perfect solution. As cycling gets more popular there are organised rides every weekend, from gentle ambles on closed roads that are suitable for all abilities and fitness levels, to challenging 100 mile rides in the hills and mountains.

Ride a new bike away today with retail finance, www.rideitaway.co.uk

Fold up bike

Dutch bike

Hybrid bike

balance

Mondays are so unforgiving. For most of us, Mondays mean waking to a familiar

sense of gloom as we return to the demands and stresses of work. A survey of 11,000 workers last year, commissioned by the consultancy Mercer, revealed we’re more likely to be ill or take time off at the start of the week, with 35 per cent of all sick days falling on a Monday. And a study carried out by Dr Robert Peters of Maryland University showed that heart attacks peak on that day of the week, even if we don’t work.

Why is Monday morning gloom so widespread, even when we are in fulfilling jobs? “Most of us habitually attach negative feelings to the day,” says life coach Becki Houston. “We associate Mondays with a loss of freedom. We miss choosing how we will spend our time.” Monday marks the end of days shared with family and friends or relaxed, free hours. So how can we stop our mood from sinking as Sunday draws to a close?

Finding freedomOne way to counter the sense of lost freedom is to remember we have chosen the Mondays we face – doing

Does your Monday bring a new beginning or an end to your free weekend? balance discovers how to bring calm, energy and optimism to the start of the working week

whatever jobs we do. “Remind yourself that you can always walk away,” says life coach Stephen Russell aka The Barefoot Doctor. (superchargedtaoist.com) “This retrieves your personal power. With that, you’re able to own the day and choose the outcome that you want.”

Change your mindsetA little forward planning can help us start the week more smoothly. “We make Mondays so much more miserable by believing we should be more productive,” says Martin Boroson, author of The One Moment Master. “But Mondays are not for challenging work. There’s no point in cold-calling, making a sales pitch or having a difficult conversation.

“Monday mornings are the perfect time to do things that can make the rest of the week more productive, such as cleaning out some files or, better still, clarifying your goals for the week.”

“Another good way to begin thinking differently about Mondays is to start doing things differently on that day,” says psychologist Anne Archer, editor of 101 Coaching Strategies and Techniques. “Making small, incremental changes will have a powerful effect

MONDAYSHappy

W E L L B E I N G

balance

MONDAYS

“Monday mornings are the perfect time to do things that can make the rest of the week more productive”

balance

on the way you think and feel. On Sunday, list five small things you could do differently on Monday. For example, give yourself an extra 10 minutes in the morning to read a book. Yes, most of us are rushing around on Mondays, but just imagine how much calmer and motivated you’ll feel to get out of bed if you start the day this way.

“Think up strategies like this for various parts of the day. Have something different for breakfast or, if you can’t eat, drink a glass of warm water cooled from the kettle to get your digestive system going.”

Mini meditationsClearing your mind with meditation can help you feel calmer. “Few of us have time to relax on a Monday, but moments of stillness in the day can be beneficial,” says Boroson.

“Try this exercise, The Basic Minute, at work: create a place of solitude (the loo is often the best place!) Sit down. Set a watch or mobile phone alarm for exactly one minute. Put your legs and arms in relaxed but fixed positions. Close your eyes and allow your mind to settle into your breathing. When the alarm goes off, stop. By doing just a little meditation, you will be more at peace with the day.”

Harness the Friday feelingAdding a few weekend-style treats to your working week can make Mondays feel a little less stressful. “Many of us live for the weekend and

look forward to having time to rest, see friends, go shopping or out for a meal,” says psychologist Denise Taylor.

“But if we make time, there’s nothing to stop us having a mid-week date with friends or going out to the cinema after work. Why keep all the fun stuff and good times for the weekend?”

Knowing that you will leave slightly early on a Wednesday to recharge will make the week seem less daunting. You can do a lot on Friday to make Monday more bearable. At the weekend, we often carry work-worries home, ticking over in our subconscious minds. On Friday nights, have a little ‘handover’ ritual, as if you were going on holiday. Write a to-do list, and get everything in place for Monday. List five things you have done really well that week, then list two things that you will do differently next week. That way you will get a sense of achievement, and feel that you are learning and progressing.

Body and soulWhen you do reach the weekend, adopt healthy habits to help you feel happier and more energetic as Monday approaches. “Don’t forget the mind and the body are interconnected,” says Archer. “The food you eat, the sleep you get, and how active you are alters your body chemistry, which in turn alters your moods and thoughts.”

“Resist the temptation to sleep in – you’ll find it harder to wake on Monday morning,” says Dr Kem Thompson. “Eat three meals plus two snacks a day to keep energy levels constant.”

“Avoid the temptation to de-stress by drinking lots of alcohol,” says Archer. “It will contribute to an energy crash on Monday morning. Nurture your body, instead. Walk more and eat well.“Above all, stop telling yourself that you dread Mondays. The truth is, for most of us, Mondays are not too bad – and with a few little changes to our thinking habits, we can reclaim a day when the whole week lies untouched in front of us, full of potential.”

“Adding a few weekend style treats to your working week can make Mondays feel less stressful”

W E L L B E I N G

W E L L B E I N G

balance

The first five days after Lucy left, I stared at the wall. The next two, I tried to volunteer in Haiti and wept along to (500) Days of

Summer. Over that crushing first week – my heart in tatters, my mind a downward spiral – I looked into absconding to Turkey for a month to write a novel, going on a wine-tasting rampage around Rioja, or just jacking it all in and emigrating to rural France to live out the self-torturing solitude of the jilted poets. But, beneath the bawling regrets and screaming recriminations, there lurked a nefarious inner voice: who’s next?

After every long-term relationship, I’ve ricocheted into a meaningless (to me) rebound affair. Usually within a fortnight. There are obvious reasons – the need for comfort, revenge or a boost of ego; the sudden lack

Revenge, comfort or just part of the healing process? There are many reasons why men are drawn to a ricochet relationship says Peter Smyth

ON THEREBOUND

balance

W E L L B E I N G

of security; and the fear of not knowing where the next sex is coming from. But for men, at least this one, it’s more than that. It seems a primal compulsion. Society deems it the man’s role to lure and seduce a mate, so when thrust into singledom, my romance radar instinctively switches itself to ‘hunt’. Suddenly, long-term friends become potential love interests and innocent small talk becomes a ‘chat up’. And all despite having no capacity to feel anything for anyone other than my ex for the foreseeable future.

Not this time, I decide. In my experience, rebound relationships are like a Pete Doherty gig at The Priory – a disaster for everyone involved. The last one I fell into (after splitting with my ex-fiancée) ended so badly that, when I bumped into the woman involved, a few years later, she literally ran away. No, this time I won’t date again until I am emotionally stable. Or at least until my life feels less like one big Radiohead song.

So why am I drawn to the phone numbers of the female friends I find most attractive? The first fortnight is

full of catch-ups with girls Lucy was always suspicious of, just to see if she was right. She was wrong: one’s getting married and another’s found the man of her dreams. They really were the ‘just good friends’ I’d always argued they were. To prove it further, I meet with Jackie, the ex that Lucy was so wary of she banned me from seeing.

The next morning, I wake up next to Jackie. I use phrases like, “I just don’t know where my head’s at right now”, and we agree not to expect anything from each other.

In week three, changing my Facebook status to ‘single’ throws up a couple of enquiries. One, a single mum I know through my ex-fiancée; the other a 22-year-old fan of my writing. I meet the girl-fan, but can’t find the

shallowness in my heart to take advantage of her. Still, I’m putting myself in situations where I might snatch hold of an emotional life raft. I go to parties where I could run into Amanda, who I once had a fling with, or the PR girl

I’d always fancied. I switch on the charm with each fresh introduction. One night, drunk and depressed, I fill in an eHarmony questionnaire online. It says I’m ‘unmatchable’. I believe the eHarmony questionnaire was compiled by a wise Tibetan prophet.

These encounters predictably – and rightfully – lose steam. The PR ducks out of our date, the single mum talks only about my ex-fiancée and Amanda throws herself at me then enters text-message blackout mode. But the hope of something new is a tug of rope dragging me from my swamp of despondency. Rebounding is feeling more and more like a healing process.

The fact is, until I fall in love again, every relationship will, with gradually decreasing force, be a rebound from Lucy. I’d guess that’s how many men feel when they are fresh out of a long-term relationship. So if you’ve met a man who says, “I’m not sure where my head’s at right now” or indeed you are a man who cries at (500) Days of Summer, there’s a chance it’s a ricochet relationship. Keep it casual and, you never know, in time, that rebounding soul might just stick firm.

“When thrust into singledom, my romance radar instinctively switches to ‘hunt’”

I’m just not ready for this

CHRIS_7842 Gig Womens DPS_a.indd 1 27/06/2012 13:16

CHRIS_7842 Gig Womens DPS_a.indd 2 27/06/2012 13:16

BODYClash of the

CLOCKS

You’re an early bird; your partner is a night owl. balance asks what to do when your sleeping habits are like night and day

balance

It is a lucky couple who are naturally inclined to sleep and rise at the same time –

and a straw poll of the balance staff reveals it’s also rare – out of 10 only two said they and their partner synched. For those who didn’t, it was a relationship niggle, albeit of varying degrees of seriousness.

Relationship expert Sarah McCloughry says out-of-synch sleeping patterns are a common problem between couples. “It is unusual to find two people who have the same habits, and sleep is a particularly big issue now, with so many people uncertain about money and jobs. There are many factors that influence our body clocks, from worry and stress to late-night internet surfing. If these impact on a person’s sleep, it does have a direct bearing on their relationship, especially if one is naturally a lark, while the other’s an owl.”

Of course it’s not only moods that can be affected by different sleeping patterns – sex can, too. Unless you are both home during the day, bedtime is often the key time for sexual antics. So, do synched couples have more chance of ‘doing it’ than those who sleep like ships in the night?

Anna, 38, thinks so. Her niggle is that her boyfriend often conks out early, while they watch TV on the sofa, and is immovable when she wants to go to bed, rendering him as sexy and capable as Homer Simpson. “Either I have to peel the big lump off the sofa, or he stays sleeping in the lounge,” she says. “This means the only time we end up having sex is during the day at the weekend, when we’re both at home.”

It’s a common enough scene, one half falling asleep in front of the box, but, even if it’s a relatively small bone

Different night-time habits aren’t bad in themselves; it’s only when this difference affects day-to-day life that it becomes a problem. In a society where sleeping together is the norm for couples, body clocks aren’t often discussed – it’s presumed that a couple with a ‘healthy relationship’ sleeps together without hassle.

Sammy Margo, author of The Good Sleep Guide (Vermilion, £9.99), says that the idea of sleeping together is fairly recent. In Victorian times, it was the done thing for couples to sleep apart. “Sleep incompatibility is something I’ve seen again and again, especially as people are getting married or cohabiting later in life, which means they are more set in their ways. There is nothing wrong with sleeping at different times, as long as you’re not disturbing one another. If you are, then you’ll have to learn to ‘dance around’ and accommodate each other.”

CLOCKS

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of contention in the relationship, Sarah McCloughry recommends discussing it and thinking of solutions. “Broken sleep brings irritability, lack of concentration, a tendency to become a lot more emotional and to perhaps overreact. Anxiety can be bumped up, and that can come between you and your partner.”

But, she says, this is something you can work on. “Talk about it. You can retrain yourself and your sleep pattern – for instance, make sure that whatever time you go to bed, you always wake up at the same time. And make sure you have a regular bedtime routine, which may or may not include sex. If it doesn’t, then find other times that suit you.”

The not-so-great news is that even if a couple is perfectly in tune, the time many people get seriously out of synch is when they have children. Professor Jim Horne, of the Sleep Research Centre at Loughborough University, explains, “Couples often fall out of synch with the arrivals of babies, and can stay that way for years while the children grow up.” The professor says that women tend to need more sleep than men, but

not because they’re more delicate. It’s because women’s brains are more complicated and need more time to recover,” he says.

If your patterns really disturb each other, there is no harm trying separate beds once in a while. Traditionally, sleeping apart holds a stigma that the relationship is ‘past it’, but Sammy Margo insists it’s actually a clever move. “There is nothing wrong with separate beds, as you’re allowing each other to have a decent night’s sleep, and in a way that’s more respectful. The odd night apart won’t hurt intimacy; in fact, it can lead to a happier, sexier, relationship and actually increase desire, because the more sleep you get, the better you feel.”

But there are other solutions to sleeping apart. Sammy suggests adopting ‘tricks’ that enable you both to sleep well. These include ‘larks’ keeping clothes in another room to quietly slip into in the morning and ‘owls’ reading under poised lamps that don’t light up the whole room. She also recommends twin mattresses or single duvets, so you are less aware of the other’s movement, and even altering the bedroom layout so you can both creep in and out of bed without disturbing a sleeping partner.

Margo concludes that, “Ultimately, the sensible advice is to believe in solving the issue and communicate well. This isn’t something that needs to escalate or that you need to have therapy over.”

“Different night-time habits aren’t bad in themselves; it’s only when this difference affects day-to-day life that it becomes a problem”

YO-YOThe

games

balance

They are the 10 words anyone trying to lose weight dreads hearing: “All you’ve

got to do is make yourself eat less.”

If weight loss were that easy, an estimated 13 million Britons wouldn’t be on a diet, doctors wouldn’t be writing 1.5 million prescriptions a year for diet pills and England wouldn’t be the fattest country in Europe, costing the NHS £4 billion a year. Trying to lose weight through dieting can be very short-lived because it takes willpower and you are forced to focus on the very thing you shouldn’t be thinking about – food! An endless diatribe of counting calories, weighing, and “what can I eat / what can’t I eat?” You also feel hungry and deprived – the brain craves for what it can’t have. So the key to losing weight is in the mind because only the mind can change your eating habits. And one of the most powerful ways of influencing the mind is by retuning the subconscious. Years of yo-yo dieting have a terrible effect on self-esteem and confidence as dieters become conditioned by the diet, fail, diet, fail scenario. Imagine how soul-destroying it must be to spend 30 years putting on weight, losing it for a short

time, only to put it all back on again. One size 18 lady told me she had lost 30 stone – but it was the same three stone 10 times over. And most people put on more than when they started. It is proven that dieting can make you fat! To lose weight healthily and then keep it off requires a lifestyle change. And that is what Cognitive Hypnotherapy helps people to achieve. Experts have long realised that tackling the psychological aspect of weight gain is crucial, but, with the UK spending so much on obesity, the figures would suggest that NHS-approved counselling is not working to change eating habits.

The National Institute for Health and Clinical Excellence (NICE) recommends Cognitive Behavioural Therapy (CBT) for obese people. CBT is about noting a patient’s negative thoughts and arguing rationally against them to try to use the conscious mind to change behaviour. That’s willpower put another way.

Cognitive Hypnotherapy, the method preferred by Thinking Slimmer, uses 10-minute voice recordings called Slimpods which, using no hypnosis, tap into the unconscious mind to make food a neutral issue. Rather than dwelling on past problems, and inevitably bringing them to mind again, they help people visualise how their lifestyle will change in the future – with food as a fuel for their body not something they’re addicted to. We’re not telling people “You will do this or that”. In a way, our unconscious minds have already created a ‘state’ in us where we can’t resist food – this is the problem! Such a state can be described as ‘trance-like’ – how many of us have scoffed a box of chocolates in front of the telly without realising what we’re doing? So we actually de-hypnotise people so they stay in control. The Slimpod doesn’t mention diets but instead focuses on imagining how you want to look using visualisation. The special language

Tired of the diet cycle? Cognitive hypnotherapist Sandra Roycroft-Davis applies the brakes for balance readers

I N N E R Y O U

YO-YO

balance

called ‘WordWeaving’ also suggests making different choices but it allows the user’s mind to create its own solutions. There is not a one-size-fits-all script like traditional hypnotherapy. Everyone sees their problem differently because each of us has our own unique model of the world. That is why each person

“To lose weight healthily and then

keep it off requires a lifestyle change”

needs to be able to find the solutions which are appropriate to them. One celebrity hypnotist makes millions by selling the proposition “I can make you thin.” At thinkingslimmer.com we believe that only YOU can change your lifestyle and make yourself slimmer.

In our experience, people don’t need or want to be ‘thin’, that can be unhealthy. They just want to be in control of what goes into their mouths and not have what they eat in control of them.

✚For more information visit www.thinkingslimmer.com

10% OFF

FOR LIFE

Enter NHS10 & your password to qualify for 10% off for life!www.uktights.com

I N N E R Y O U

balance

CLASHPersonality

No matter how easy-going you are, there

will inevitably be one person in your life

that makes you bristle. Molly Morrow

shows you how to deal with the situation

“Genes don’t give a hoot about good manners”

My husband and I are a classic case of the attraction of opposites.

He’s punctual, an early riser, and loves his routines and rituals. I’m habitually late, have the greatest difficulty waking up in the morning and get restless if I have to do the same thing two days running. Whenever we go somewhere as a family, he’s sitting in the car with the engine

running, while I’m chasing round the house searching for my mobile/keys/bag. My eight-year-old son, more often than not, is sitting in the car with him, while my 12-year-old daughter is up in her room still deciding how to do her hair.

I know so many other families like this that there must be some evolutionary sense in it. Mix up

the gene pool. Diversify inherited characteristics. Maximise the chances of passing on useful traits. What’s harder to explain is why some people powerfully repel us. However much we might want to see ourselves as tolerant, laid-back individuals, most of us know at least one person who raises our hackles, sometimes to such an extent that we’re hard pressed even to be civil. As intense in its own way as the magnetism of attraction, the visceral desire to get away from certain people can be baffling, and at times, extremely inconvenient.

Sometimes, however, the reasons for an aversion are more difficult to explain. When I was in my twenties, a close friend got engaged to a man who made my flesh crawl. I could hardly bear to be in the same room as him. He was good-looking (though not to my taste), presentable, and gainfully employed. I couldn’t put my finger on the problem, but I couldn’t stand him. The marriage went ahead and my friend and I lost touch for several years. Later, when they’d divorced, she

revealed that her ex was a pathological liar, with some

distinctly unsavoury sexual preferences to boot. It just goes to show that

sometimes a seemingly irrational instinct can be right.

balance

“On a practical level, stop looking

for things to be annoyed about”

The deeper reasons for personality clashes go beyond mere intolerance – they are actually picking up on deeply concealed symptoms of psychological problems. Other times we are looking in a mirror and seeing something about ourselves we don’t like. Oxford-based psychotherapist Mark Saban agrees: “This kind of strong negative reaction is very often caused by recognition at an unconscious level of some aspect of the self. The other person is showing you something you don’t want to know or see about yourself.”

Perhaps this explains my feelings about a girl I knew at university. There was nothing outwardly objectionable about her. She was bright, well-dressed, and pretty. She didn’t belong to an extreme political party. She was entirely inoffensive. And that was the problem. She was so keenly,

who are genetically different from them – an evolutionary strategy that increases the chances of your children having healthy autoimmune systems. If the way someone smells can exert a powerful attraction without us even being aware of any odour, why shouldn’t smell work the other way too? What if someone belongs to a blood group that would be dangerous to you? That would be a good reason for your brain to send you signals to back off.

Many physical and psychological conditions, including loneliness, anxiety, cancer and Alzheimer’s disease, change body chemistry and affect how we smell. Fear turns out to have an unpleasant odour that people can detect at an unconscious level. This smell in turn spreads fear in others and triggers a flight response, a largely instinctive reaction designed to assist survival in more dangerous times than these. We may not always know why we react badly to someone, but time and research will undoubtedly shed light on whether profound aversions to other people are caused by our ability to pick up on physical signals that indicate danger of some kind. One thing is already clear: genes, unlike parents, don’t give a hoot about good manners.

cleanly, willing to please; it set my teeth on edge. Yet, somehow, despite my efforts to avoid her, we always ended up sitting next to each other at lunch.

It is only in hindsight that I can see how acutely, shamefully, she must have reminded me of myself at that time. Socially anxious. Intellectually insecure. And there she was, parading my hidden self for all to see. No wonder I wanted to put some distance between us.

So what should we do in these situations, beyond moral levitation and shed loads of tolerance? The first step is to unpick what’s really going on. Are your negative feelings purely a reaction to the other person, or might they be linked to something in your own past and personality? Recognising your own conscious and unconscious feelings can make it easier to put up with others. On a practical level, stop looking for things to be annoyed about. Anticipate flashpoints and take steps to avoid those situations.

Increasingly, new findings from the field of neuroscience and genetics make me wonder if other factors might underlie powerful clashes of personality. We know now, for example, that women are attracted to men

OR STRESSED

W E L L B E I N G

At the end of a hard day, many of us will wail “I’m so depressed!” But when do we really cross the line from everyday tension into something deeper? balance investigates

balance

DEPRESSEDHow to tell

the difference?Everyone feels low sometimes.

Life gets on top of you.You wonder if the struggle

to combine work and family commitments is really possible. But sometimes, if you have been feeling tired and tearful for a while, you begin to wonder whether stress has tipped over into something more serious.

“I kept forgetting things,” says Jo, a support worker from Leeds. “Quite big things, like meetings I had apparently arranged at work and parents’ evenings. I even began to worry that there was something physically wrong with my brain and went to see my GP. He said, ‘I think you might be depressed,’ and I just burst into tears.”

We use the words stress and depression pretty loosely these

balance000

That said, as Julia Lamb from Mind points out, “Everyone’s experience of depression will be different.” Women – who are twice as likely to be diagnosed with depression as men – are more likely to experience sleep disturbances, become tearful or feel sad. Men are more likely to become angry, turn to alcohol or drugs, or go to their doctor complaining of physical aches and pains. In some ethnic minority communities, the

“What may devastate one person will leave another entirely unscathed. It is all terrifyingly vague”

word ‘depression’ may not exist, and both men and women may complain of symptoms like a heavy heart.

A warning sign that feelings of sadness or anxiety may be tipping over into depression may be your inability to reach out to other people. It’s natural, when you are feeling miserable, to withdraw into your shell. But depression can lead to feelings of terrible isolation. Clinical psychologist Dorothy Rowe describes it as like solitary confinement, “We need, just as we need air, food and water, to be part of the woven pattern that is human life,” she says in Depression: Your Way Out of Your Prison (Routledge, £9.99).

If you are not sure whether you’re just feeling miserable or you’ve actually become depressed, think about whether you can share your feelings with your

friends and family. If you can’t, if you feel you are suffering

alone, it may be time to seek help.

days. Most of the time when we say “I’m depressed,” we just mean we are feeling a bit down. It could be hormonal. It could be the grey skies of the British weather. Or it could just be a time in our lives when nothing seems to be going right – when, as the theme music of Friends so neatly puts it, we’re always stuck in second gear. What makes it worse is that, as a society, we’re not very patient with the idea of gloom. Even government has got in on the act with the launch of David Cameron’s ‘Happiness Index’ – everyone is supposed to be happy!

No one knows why we all react differently to the body-blows that life deals us – why some of us go through utter hell and emerge the other side, scarred but still able to function, while others become mentally ill. Generally depression seems to be triggered by a series of difficult events coming one on top of the other – your relationship breaking up, losing your job, someone close to you dying. But, as Sally Brompton says in her depression memoir, Shoot The Damn Dog (Bloomsbury £7.99), “What may devastate one person will leave another entirely unscathed. It is all terrifyingly vague.”

Depression affects about 10 per cent of the population at any given time. But not everyone seeks help. Brampton says, “Sometimes I think depression should be called the coping illness. So many of us struggle on, not daring or knowing how to ask for help. More of us, terribly, go undiagnosed.”

Mental health professionals tend to look at how many symptoms you have and how they are affecting you, how severe they are and how long you have been experiencing them. Dr Deenesh Khoosal, spokesperson for the Royal College of Psychiatrists, says, “We’re looking for a cluster of symptoms. Low mood is the cardinal feature – a persistent low mood that is present for at least two weeks.” Two weeks doesn’t sound very long, but if you are unremittingly low for that period of time, most experts agree there could be a problem.

balance

WHERE TO GO FOR HELP

1Your GP. If you are diagnosed with depression, they may suggest antidepressants, but drugs don’t help everyone. You may also be

offered a self-help group or counselling.

2Visit the websites of The Royal College of Psychiatrists (rcpsych.ac.uk) and Mind (mind.org.uk).

3To find a therapist, call the British Association for Behavioural and Cognitive Psychotherapies on 0161 797 4484 (babcp.com) or

the British Association for Counselling and Psychotherapy (BACP) on 01455 883316 (bacp.co.uk).

4 If you feel suicidal and need to speak to someone, call The Samaritans on 0845 790 9090 (Samaritans.org).

A B C Do you feel unhappy for most of the day?

A B C Have you lost all interest and pleasure in activities you used to enjoy?

A B C Are you finding it harder to cope with everyday jobs that you used to manage easily?

A B C Are you finding it harder to make decisions?

A B C Have you been finding it more difficult to concentrate?

A B C Have your eating patterns changed? You might have lost your appetite and become thinner, or you might suddenly be eating a lot more and putting on weight.

A B C Have your sleep patterns changed? You might find you are waking very early in the morning for no reason. You may have trouble getting off to sleep or be sleeping all day.

A B C Are you feeling tired and drained even when you aren’t doing much?

A B C Have you become very irritable and impatient with other people?

A B C Are you crying a lot?

A B C Are you drinking more than usual?

A B C Have you lost interest in sex?

A B C Do you find yourself avoiding friends and acquaintances so you don’t have to talk to them?

A B C Are you struggling to cope with aches and pains that don’t seem to have any physical cause?

A B C Do you feel restless and agitated?

A B C Have you suddenly lost your self-confidence?

A B C Do you keep blaming yourself and feel guilty about your relationships and the way you behave?

A B C Does the future seem very bleak?

A B C Do you feel numb or have a sense of unreality, as if you are living behind a glass wall?

A B C Do you find yourself thinking about suicide?

Are you depressed?

✚ If you have answered B or C to the last question, you must seek help immediately (see where to go for help, below).

✚ If your answers are mostly As with some Bs or mostly Bs, you may be feeling low, but you’re unlikely to be depressed. Exercise regularly to release feel-good endorphins – holistic approaches also work well, particularly yoga. Watch your diet – it’s easy to feel miserable if you are skipping meals or eating poor quality food. Take supplements of omega-3, folic acid and vitamin B12. Cut down on alcohol and cigarettes as they make you feel worse. With these small steps, you might feel better equipped to move on from your problems.

✚ If you answered C to the first two questions and to three or more others, you may be depressed. Consider some kind of therapy. Cognitive Behavioural Therapy (CBT) helps you to get out of negative thinking patterns, but there may be other forms of therapy that suit you better. Remember that the therapist can’t cure you of black moods – he or she can only help you to cure yourself. But recognising the problem and tackling it is the best step towards recovery – and getting your life back.

ANSWER THE QUESTIONS BY CIRCLING EITHER A, B OR C: A = NO, I DON’T FEEL LIKE THIS B = YES, A LITTLEC = YES, CONSTANTLY, FOR MORE THAN TWO WEEKS

W E L L B E I N G

All the products featured on this page are available from supermarkets, chemists and online.

For further information on any of the products featured, please contact infoUK@tepe.com

A recent survey, by the British

Dental Health Foundation, found

that 20% of those surveyed

reported that their partner had

bad breath. A further 42%

said that they had friends

or colleagues that suffered

with the same condition.

Would you know if it

was you?

Bad breath or halitosis is caused

by the break down of proteins in the

mouth by bacteria, releasing volatile

sulphur compounds which smell jolly

unpleasant to those around you!

Some 85% – 90% of bad breath originates in the

mouth from food remnants, bacteria on the tongue

and in-between the teeth, in broken-down fillings

and unclean dentures.

Some types of bad breath are temporary and are

caused by eating strong foods, smoking or alcohol; if

bad breath is present consistently this may be caused

by certain medications or an underlying medical

condition (e.g. sinus infections or dry mouth condition)

or even an indication of gum disease. It is worth visiting

your dentist to get it checked out.

bad breathis it you?

Effective oral hygiene with TePe:

1. Dental Floss

2. Interdental Brushes

3. Tongue Scrapers

1

2

3

balance

S tarting with the essentials, clever guys use a sunscreen to prevent

burning, ageing and skin cancers. Start with a high factor sunscreen such as factor 15 or factor 30. If your skin is burning, you’ll need a higher factor. You can reduce the strength of the

sunscreen bit by bit as your skin builds up some natural protection in the form of a tan and when you leave the sun, and following a shower, use an after-sun cream to de-stress your skin and prolong your tan. If your hair is thinning, don’t forget to protect your scalp too.

G R O O M I N G

SUMMERBoys of

Summer is now a time when you pretty much lay it all bare, so it’s important not to mess up your grooming regime or you could look more like an odd bod than a sex god

If the sun fails to show and you want to flaunt yourself in shorts and a T-shirt, you can still have a tan. Abdicate sunbeds in favour of a spray-on or rub-on self-tan. Don’t worry, none of the good brands will leave you looking orange as long as you follow the instructions. Spray-on tanning is

available in the high street and only takes a few minutes whereas self-tan is normally rubbed into your skin at home or at a male grooming salon. Make sure you use a good quality scrub and don’t shave for at least three hours before going fake or it will lead to unpredictable results!

Following a Remington survey where 100% of women interviewed said that they thought men should pay more attention to their body hair and grooming, it might be time to consider some trimming or waxing of your body hair. Chest, back and shoulders are the most obvious areas to consider however more men are starting to go further than this by tidying up other areas of their bodies too! Whilst waxing at a male grooming salon is the best method for the chest, back and shoulders, a tidy up of other areas is more effective (and less painful) with a body trimmer set to a number two position! Body trimming is performed in the privacy of your home and can be buzzed anywhere you need a trim.

balance

G R O O M I N G

“Clever guys use a sunscreen to prevent burning, ageing and skin cancers”

Nothing’s worse than going out in the summer looking, smelling or feeling disgusting so make sure you shower regularly and use a strong antiperspirant designed for men as we’re generally sweatier than women. If you’ve got smelly feet, keep your nails clipped back and use talc on them after showering. Consider having a foot grooming treatment where your feet will be treated to some sorting out, but make sure you have clean feet before going or you’ll be stopped at the door! As you’ll most likely be wearing sandals or flip-flops, ask a chiropodist to take a look to see if you’ve got any unusual lumps, bumps or growths such as verrucae, ingrown nails or a carbuncle.

Finally, with bright sunshine there’s nothing worse than fluorescent yellow teeth. Brush and mouthwash twice daily and if this doesn’t sort it, ask your dentist about tooth whitening. This can usually be done at home in just a few half hour sessions.

Philips Bodygroom

Pro £70

Anthelios XL Sun Protection by La Roche-Posay from £9.45

Fake Bake Sport Daily Tan £14.50

B E A U T Y

balance

The face of natural beauty is changing. Once, the choice was between organic purity or synthetic, more effective, skincare. But now high-performance green products are providing a third way

From the way we shop to how we plan holidays, environmental concerns

have impacted every part of life, including our beauty regimes. A combination of concerns about the safety of skin products, how we treat the planet, and if we are honest, how we look, has led to a booming UK eco-beauty sector now worth about £110 million.

SUPERnaturals

According to the Beauty Trend Predictions report from market researchers Mintel, we’re about to embrace the ‘nu natural’. Brands and suppliers have continued to seek new creative ways to merge science, nature and sustainability for better results and more eco-friendly formulas.

Think of it as turbocharged green beauty. On the face of it, combining nature with science may seem counter-intuitive, but this isn’t simply throwing chemicals into botanical formulas, rather it is about adding the high-tech ingredients that are kindest to skin.

Natural skincare has a long history but has only recently come into vogue. “In the past you had two choices,” says Antony Buck, co-founder of ‘clean’ cosmetics company Ren. “There were natural brands making products that weren’t very effective and were horrible to use, or there were big names making synthetic products that worked well but were full of skin-unfriendly ingredients. We wanted to combine the best of both.”

So while women – and their spending power – made green beauty brands sit up and listen, it’s the appliance of science that has given them the results that they crave. “Creating skincare that’s pleasurable to use and provides effective results has been an exclusively scientific pursuit,” says Isabelle Carron, founder of organic range Absolutions. “Consumers are increasingly aware of their health, and of the planet’s health, but still want the skincare products that will perform on par with their synthetic counterparts. We’ve had to become very clever in the way we work with natural ingredients.”

Skincare guru, Liz Earle, co-founder of the Liz Earle range, agrees. “I truly believe that the secret to achieving great skin is to use products which contain high levels of pure plant oils

B E A U T Y

balance

“Plant extracts are more effective than synthetic alternatives”

as these are quickly absorbed into the upper layers of the skin helping to plump and smooth.” Liz’s Superskin Moisturiser, £36 (lizearle.com) which contains a powerful blend of high quality naturally active ingredients, was put to the test in a independent trial. The results? Ninety-seven per cent of users had a significant improvement in their skin.

People think that if it grows in your garden it isn’t active but a plant in its full source is very powerful. However, for top performance you have to push naturals to a higher level and it’s not always possible to be organic. But marry up high levels of natural actives with ingredients such as peptides and you can create a potent anti-aging weapon. It has been proven that plant extracts are more effective than synthetic alternatives, not only in skincare but also in medicine. We increasingly see synthetic ingredients that attempt to copy vegetal ones, but the body is not as responsive to these.

And where clinical trials were the preserve of the big boys, smaller botanicals are quickly catching up. For example, Nude Age Defence Moisturiser, £54 (nudeskincare.com) is clinically proven to reduce wrinkles by up to 63 per cent. Jane Lauder, global president/ general manager at Origins, says:

“We have seen that the use of natural ingredients and the desire for products that are formulated without chemicals have continued to grow. However, what is most important to the consumer is that the product performs.”

The champions of green beauty are confident that they are moving in the right direction. Consumers have voted with their wallets for natural effective products and, as a result, opportunities have arisen for manufacturers to develop more ingredients to produce better products. Hopefully it is a self-reinforcing cycle.

B E A U T Y

balance

NATURAL WONDERS

Harness the power of nature

Origins Save the Males, £27 www.

origins.co.uk Chinese Wolfberry and

Mangosteen Extract provide antioxidants

and White Birch takes a firm stance against

the appearance of fine lines and wrinkles.

Ren Keep Young and Beautiful

SH2C Serum, £46 www.renskincare.com contains rice protein to aid skin

cells, while a wheat peptide firms.

Neom Sensous Body Wash, £16 www.

neomorganics.com includes powerful extracts of Japanese Seaweed and

Pomegranate, making for an utterly gorgeous cleanser.

Dr Hauschka Facial Toner, £22.95 www.drhauschka.co.uk Anthyllis and Witch Hazel extracts contribute to the revitalising effect and assist the skin in improving and maintaining elasticity.

Weleda Pomegranate Firming Night Cream, £22.95 www.weleda.co.uk cold-pressed pomegranate seed oil and argan oil – both exceptionally high in antioxidants and fatty acids omega-5, 6 and 9, strengthen and nourish dry, mature skin.

Nude Age Defence

Moisturiser, £54 www.

nudeskincare.com and at

Space NK nationwide. The proven

formulation of Milk Peptides,

Hyaluronic Acid and Orchid

firms, tones and hydrates.

Liz Earle Superskin Moisturiser, £36 www.lizearle.com high levels of GLA and omega-3,

helps prevent moisture loss and improves skin elasticity.

BEAUTY

HAIR SAVIOUR

balance

Keeping hair healthy and shiny in the sunshine can be tricky. The sun, when combined with heated styling tools and fixatives, can leave hair dry and burnt-out.

But OGARIO London www.ogariolondon.com – a new luxury haircare range packed with plant extracts and essential oils – has the perfect solution.

Their detoxifying Restore and Shine Hair Masque is a favourite with salon clients and a single application once or twice a week helps to leave hair soft, shiny and manageable.

So how does the masque work? Sage softens the hair, working in perfect harmony with the healing benefits of lavender. The masque also contains avocado oil, which is loaded with natural fats that are great for the hair and scalp. Partnering it with a Protein Protect formula, a unique blend of pro-vitamin B5 and super-strengthening proteins, will leave hair feeling as good as new and full of bounce this summer.

You could be one of 10 lucky winners to each receive a Restore and Shine Hair Masque worth £26.50 by entering here www.balancemagazine.co.uk/comps

Win!

B E A U T Y

GO GREEN

GO WILD FOR AFRICAIndulge your body and ease your social conscience by visiting www.mywild.co.uk. You will find all the energy, exuberance and bold, bright colours of Africa mixed up with a little urban cool to bring sunshine right into your bathroom!

Using only the highest quality oils and the purest ingredients from trees and plants from Africa, they have created a unique range of body butters, soaps and hand creams that are as beautiful to look at as they are fabulous for your skin.

By creating Fair Trade opportunities they are

helping to empower the men and women of Africa to create a sustainable income from the world around them. Now that’s

something to go wild for.

balance

✚Studies have shown a constant battery of environmental toxins

can be detrimental not only to your health but also to your skin. The answer? Source a more natural range of skincare products. SkinKind products (www.skinkind.com), are made from natural ingredients such as lavender, coconut and avocado. All SkinKind products can be used by those with skin challenges such as Psoriasis, Dermatitis, Eczema, and Acne. SkinKind have devised a simple programme to manage skin challenges, improving extremely dry, rough, scaly, flaky and even oily skin.

SPECIAL READER OFFER SkinKind would like to offer a 20% discount on all purchases over £20. Valid until the 10th June 2012. Visit www.skinkind.co.uk and use the code BALA on checkout or call the helpline on 0800 883 0789

Seek out a perfume that smells of citrus fruit. A study by The Smell and Taste Treatment Research Foundation in Chicago shows it can shave six years off your perceived age.

An Essence of SenSpa day at Careys ManorExperience a world of pure luxury at Careys Manor Hotel & SenSpa,

situated in the heart of the idyllic New Forest, where you’ll be given the chance to enjoy its world-class spa facilities. Voted ‘Hotel Spa of the Year’ by the British Beauty Awards, its Thai-themed SenSpa boasts a large hydrotherapy pool, ozone swimming pool, herbal sauna, crystal steam room, ice room, experience showers, tepidarium, laconicum and Thai-inspired relaxation area.

We are offering one lucky reader and guest a chance to win an Essence of SenSpa day for two. For those not quite lucky enough to win this great prize, do not despair as every entry will receive a 15% off ‘e-voucher’ for use on treatments and spa days.

To enter simply answer the following question: In which idyllic area of the country in Careys Manor situated?Email your answer along with your name and contact details to Gemma.Gilbert@careysmanor.com with the subject line “balance Magazine Competition”.

Win!

balance has a Wild Body Butter and Soap to give away to one lucky reader. Enter at www.balancemagazine.co.uk/comps

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In the pink

Are you barking up the right tree?✚

Natural supplement Pycnogenol (pic-noj-en-all), an antioxidant plant extract from the bark of the French maritime pine tree, was found to

improve skin hydration and elasticity in women in a clinical trial published this month in Skin Pharmacology and Physiology. Pycnogenol enhanced skin elasticity by 25 per cent, in addition to skin hydration by eight per cent, and was especially noticeable in women who had dry skin from the start, with an increase of 21 per cent. ✚ Pycnogenol Capsules (30mg) £12.95 for 60 tablets available from www.healthspan.co.uk ✚ For more information, visit www.pycnogenol.com

balance has a year’s supply of skincare worth over £500 to give away so you can see and feel the benefits for yourself. Enter at www.balancemagazine.co.uk/comps

Win!

Visit us in store, call 01983 813913

or shop 24 hours a day at lizearle.com

DISCOVER LIZ EARLE...

The foundation of fabulous skin

Founded in 1995, Liz Earle is a British beauty brand with many years of botanical expertise. They are passionate about all they do and create products that really work, whatever your age or stage in life, and whatever your skin type. Harnessing the potent powers of the finest naturally active ingredients, they have developed high-performance ranges of skincare, haircare, bodycare and make up.

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†Full terms and conditions apply.

Aloe vera (Aloe barbadensis)

Liz Earle’s mantra is cleanse, tone and moisturise, twice a day, every day. Every month, their skincare essentials regime offer includes Cleanse & Polish, Instant Boost Skin Tonic and your choice of moisturiser, plus a complimentary gift and free p&p† on your entire order. This month, they’ll treat you to their Botanical Shine Shampoo 200ml and Botanical Shine Conditioner 50ml for normal hair, worth £13.25, to ensure beautifully clean and soft locks all summer long. Discover more about Liz Earle’s skincare essentials regime on

THREE REASONS TO LOVE BOTANICAL SHINE SHAMPOO AND CONDITIONER

GENTLE Free of SLS and SLES that can act as irritants to sensitive skins and scalps, their family-friendly shampoo cleanses with a froth of bubbles.

HIGH-PERFORMANCE Their three conditioners contain a silicone-free blend of ingredients, each with their own unique botanical active, to provide perfect conditioning for each hair type.

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F I T N E S S

balance

HOPEand gloryAs the London 2012 Olympics loom ever closer, balance takes a look at Team GB medal prospects, Jessica Ennis and Tom Daley

F I T N E S S

As two of the main poster pin-ups for the London 2012 Olympics, British

duo Tom Daley and Jessica Ennis will carry an extra burden on their shoulders during the Games.

Every competition they have done in the build-up to the Olympics has come with double the attention than that given to the majority of Team GB’s medal hopefuls, although it is not hard to see why this is the case.

Plymouth diving sensation Daley shot to fame when making his Olympic debut at Beijing 2008 at the age of just 14, and his engaging personality and maturity for one so young endeared him to the British public, something which was further enhanced when he was crowned world champion a year later in Rome.

Ennis made a name for herself as a gritty and determined performer in the heptathlon with her World and European gold medals in 2009 and 2010 respectively, while her good looks, warm smile and approachable nature have also helped the Sheffield athlete win a place in people’s hearts.

Expectation levels are already being vamped up to such an extent that, if you ask most people, the talented pair just have to turn up and pick up their gold medals – such is the hype surrounding both Ennis and Daley.

However, like with most things in sport, things are rarely that straightforward and the duo will have to safely negotiate a series of obstacles if they are to fulfil their destiny.

One of these potential stumbling blocks is the lure of all the media and commercial work being offered to them, which could negatively impact on their training.

Already the popular pair have been involved in some of the most high-profile pre-Games events. Daley, for example, made the first dive at the new Aquatics Centre in July 2011 to mark one year to go until the start of the Olympics, while Ennis was one of the featured athletes when Team GB launched their kit for the Games in March.

Getting the balance right is not easy and Daley has come in for criticism of his media commitments in the lead-up to London 2012. A very public feud with British Diving performance

director Alexei Evangulov saw the former Russia coach state that Daley faces missing out on a medal unless he reduces his media work, while he also claimed the Chinese divers, who dominate the sport, train “three times harder” than the Brit.

These remarks came ahead of Daley’s first competition of 2012 at the World Cup, held at the Aquatics Centre in February. The youngster had only just recovered from a thumb injury, while his partner Pete Waterfield was returning after two months out with a side problem, and yet they managed to qualify for the final of the synchronised 10-metre platform event and were sat third going into their penultimate and most difficult dive.

They failed to nail their fifth effort and ended up finishing only seventh, with people again left asking the question of whether Daley’s media work had contributed to him being rusty in competition.

Seeking to clear up the matter, Daley issued a statement following clear-the-air talks with Evangulov.

“I am aware of the media debate regarding my commercial work,” he said. “Alexei has had full approval over everything that I have done in terms of my commercial work since 2011.

balance

“Expectation levels are

already being vamped up to

such an extent”

F I T N E S S

balance

balance

“He is entitled to his opinions and of course I listen to them. I respect the bottom line that he wants me to be successful. We share the same goals.

“We have re-addressed some important issues regarding media work and interaction with fans, particularly when on duty for British Swimming or undertaking public appearances.”

Since those early days when a beaming 14-year-old captured people’s imagination, Daley has slowly seen his tag as the rising star of world diving stolen from him by China’s teenage sensation Qui Bo, who won the world title in 2011 as Daley could only finish fifth.

Due to the fierce competition in the individual event, his best chance of gold in London is likely to come in the synchro alongside veteran Waterfield, who won Olympic silver medal in 2004.

But Daley is a fighter and having already shown the strength to come back well following the death of his father Rob, who lost his five-year battle with cancer in May 2011, he again showed a determined nature to put behind

“I need to make sure I learn from these experiences”

crown in March 2012 in Istanbul, where an average long jump attempt left her too much to do in the 800 metres and again she had to be content with silver, this time behind Olympic heptathlon champion Nataliya Dobrynska – who set a world record in victory.

“I need to make sure I learn from these experiences, get it right and turn silver into gold this summer,” said Ennis after that disappointment.

“I am happy because two silver medals at world champs is great but I would have loved to have won a gold medal. I believe things happen for a reason and hopefully that reason’s going to come clear later on in the year.”

The road to Olympic glory is far from straightforward.

him the recent media storm to underline why he is still a contender at London 2012.

During March, the teenager won silver behind Bo in the 10m platform event at the first leg of the World Series in Dubai and also at the second leg in Beijing, where he also won silver alongside Waterfield in the synchro.

Meanwhile, pressure of a different kind has been felt by heptathlete Ennis in recent months, as she tries to cope with the expectation of being one of the favourites at her home Olympics.

After recovering from a career-threatening triple stress fracture to her right ankle, which ruled her out of the Beijing Olympics, she won world indoor and outdoor titles in 2009 and European gold a year later.

But in 2011, Ennis suffered a shock defeat to Russia’s Tatyana Chernova in the heptathlon at the World Championships after a below-par performance in the javelin meant she had to settle for silver.

She followed this up by failing to retain her world indoor pentathlon

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It’s true that the less we move, the less we feel like moving, but whether your job is sedentary or you’re always on your feet, you’ll benefit from regular exercise.

So much different advice is given about what, when and how much, but if you choose to move about in a way that you enjoy in your spare time – whatever that is – then it won’t feel like such a drag.

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F I T N E S S

Atrial septal defect (ASD) known commonly as hole in the heart, is one of the more

commonly recognised congenital cardiac anomalies presenting in adulthood. Atrial septal defect is characterised by a defect in the interatrial septum allowing pulmonary venous return from the left atrium to pass directly to the right atrium. Indications of ASD include shortness of breath, especially when exercising, fatigue and heart palpitations or skipped beats.

It was these symptoms that first alerted Corinne to her condition.

“I had decided to up my training in 2009 to include more endurance work and in that year I had run two marathons and a triathlon.

“I was in reasonably good shape but I wasn’t progressing as well as I thought I should be in comparison to the amount of training I was doing.

“After the Berlin marathon in 2009, I felt pretty rubbish, but I thought that was standard after a race. The feeling continued though. I was getting more and more tired, experiencing chest pain and breathlessness along with palpitations. I knew from my nursing background that something wasn’t quite right.”

Corinne contacted her GP, who initially dismissed concerns over her symptoms given her age, 27, and level of fitness. She persisted, however, and was eventually sent for tests which diagnosed ASD. The hole in Corinne’s heart had been present since birth, but had remained undetected until she began endurance training.

“When I received the diagnosis, I had such a mix of emotions. Relief, that the condition had been discovered, the doctors told me that if the defect had not been detected there was a strong chance that I would have been dead by the age of 40. Fear, that I wouldn’t be able to enjoy the level

of fitness I had previously. And determination, that I would fully recover.”

Corinne hasn’t always been sporty; she was inspired to start training after watching the London Marathon, witnessing the level of emotion in the participants, as they achieved success.

“I love the feeling of being fit, but for me the appeal is training towards a goal,” says Corinne. “That keeps me really focused.”

In May, 2010, on the eve of her open heart surgery, Corinne set herself such a goal. To compete in the Ironman Austria in 2012.

Since it began as a challenge between a group of Navy Seals, the Ironman has grown to become one of the most recognised endurance events in the world. Originally a combination of the Waikiki Rough Water swim, the Around Oahu Bike Race and the Honolulu Marathon, the Ironman consists of a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile run. Today, thousands of athletes compete in events all over the world.

“I wanted to prove to myself and other people who have had congenital heart disease that you can get back to fitness and you can achieve anything if you are determined,” says Corinne.

Determination is a quality Corinne has in spades. Seven days

balance

CORINNE ELLISON

Corinne Ellison is training hard in preparation for the Ironman Austria challenge, in July 2012. The 29-year-old business owner and agency nurse from Poole in Dorset will be celebrating a rather special anniversary as she swims 2.4 miles, cycles 112 miles and runs 26.2 miles; it will have been two years since her open heart surgery to repair a hole in her heart

Iron will

F I T N E S S

balance

“I wanted to prove to myself and other

people who have had congenital heart disease that you can

get back to fitness”after her surgery, she began her rehabilitation programme with seven minutes walking. Corinne added on minutes each day until three weeks later she was walking four miles a day. Fast forward to 12 weeks and Corinne was jogging on the treadmill.

Training has been steady since then, with occasional shin splints, runner’s knees and back problems thrown in for good measure. Corinne has been using 110% ice compression shorts to help her muscles recover.

“Fitting training around work is a challenge. As I work shifts, I am often coming into work after a run or a ride and I can wear these under my clothes. They have really made a difference to my muscle recovery.”

As she prepares for Austria, Corinne reflects on what will be her next challenge.

“I will most likely start training for another Ironman!

“Ironman is so different to any other endurance race. It is not just

the extreme physical challenge but the psychological one that inspires me,” says Corinne.

“After heart surgery, people expected me to be fragile and weak, yet on July 1st I will be competing in one of the world’s most challenging events.

“If I can get through that I can get through anything.”

✚ Follow Corinne’s progress, www.corinneellison.com

Iron will

Be Fit, Be Smart!

Strolling! Jogging! Cycling!

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F I T N E S S

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F I T N E S S

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Harness pedal power this summer with balance’s cycling guide

“No matter what type of bike you choose, make sure it fits you”

A massive 13 million of us already hit the roads on two wheels, but this Olympic

year, that figure is expected to skyrocket. The government also recently launched its Summer of Cycling campaign, www.summerofcycling.net which runs from March through to October 2012. The Summer of Cycling proposition is pretty simple, when it comes down to it; introduce just one friend, neighbour, colleague or family member to cycling this summer. If we all do that, we’ll have doubled the number of people cycling.

The benefits of cycling are tenfold. The Network’s recent annual usage report shows that of the 216 million cycling trips made on the National Cycle Network in 2010, 67 per cent were done by men, with a median trip length being a short 6.4km (or 3.9 miles). The annual health benefit of these trips made by men is valued at nearly £174m.

If you want to join the cycling revolution, let balance steer you in the right direction.

Buying a bike is clearly not on the same level as purchasing a new car, but it is still a decision that requires some thought. If you’re buying a new bike for the first time, it can get extremely overwhelming with all the options out there.

The first step in choosing the right bike should be determined based on the type of bike you’re looking for. There are four common styles to choose from which consist of road bikes, mountain bikes, hybrid bikes or cruisers.

If you’re planning on riding on paved streets and looking to ride with speed, then a road bike is your best option. Road bikes typically have skinnier tyres and are great for a long distance ride. The frame is lightweight and if you’re looking for speed, this type of bike will move the fastest. Since the frames are so thin, they don’t hold up well on rough surfaces or bumpy roads.

Mountain bikes have become the most popular options over the last 10 years or so. This type of bike will have wider tyres to handle the rough

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terrain. The frame is on the heavier and thicker side with knobby treads to protect the bike from falling apart. Since these bikes are heavier and aren’t designed as aerodynamically as road bikes, they’re not as fast. The seats on mountain bikes are typically more comfortable as they’re made to sit more upright. If you have a bad back, this is a better option than a road bike.

Hybrid bikes are a combination of mountain and road bikes. If you plan to ride on concrete, this is a great option. However, they’re not suited for longer trips like a road bike. They have skinny and smooth tyres that also include a comfortable seat in the upright position. These are faster than mountain bikes as well. If you ride through a city, this is a great option as they’re durable, comfortable and fast.

The last traditional option to choose from is a cruiser. These typically have wide tyres with a wide seat. As its name suggests, they’re great for casually cruising around. Many of them only come with just one gear! They’re known to be the most comfortable option as they have a wide seat and upright bars.

Just like anything in life, you get what you pay for. A good bike can last for many years, so it’s worth spending a little extra on a quality bike.

F I T N E S S

balance

Get the right bike fit for youNo matter what type of bike you choose, make sure it fits you. Bikes are sold in a variety of frame sizes, so this is a good starting point. To find the frame that best fits your leg length, try this simple stand-over exercise: throw your leg over the bike’s top tube and straddle it. Generally you want about 1” of clearance for a road bike and about 2” or more for a mountain bike. Recreation and comfort bikes generally offer plenty of stand-over room already. Wear shoes to get an accurate reading.

STAND-OVER HEIGHT ✚ Now consider the seat height. You want to make sure your leg has a slight bend when your pedal is at its lowest point in its rotation. To achieve this may involve making simple up or down adjustments to the seat height.

✚ You should also have the proper reach to the handlebars. Your arms should not be fully extended; rather, your elbows should be slightly bent so that you feel comfortable and not too far away or too close to the handlebars.

TAKE A TEST RIDE✚ A test ride is a great way to discover what the best bike is for you.

F I T N E S S

PROTECT YOURSELFCycling comes with many useful accessories and safety gear. The only

real “must have” is a helmet. As with your bike, it’s important that a helmet fits you properly

balance

Victoria Pendleton, British Olympic and World Champion track cyclist has compiled a list of bike safety tips for balance readers.

QUIT PAVEMENT HUGGING

“If you cling to the gutter you’re more likely to hit potholes and

debris, or get squashed as a big vehicle turns left. I’m not saying

dash out in front of the traffic and hold everyone up, but if you ride too

defensively, you’re more likely to get caught out.”

THINK AHEAD“Think ‘There’s a corner up ahead where people come

around a bit fast, so I’ll just take it gently.’ Make yourself visible, don’t cut and weave in between

traffic. If you get to a point where you think, ‘This is risky’,

take your time.”

EYE UP THE OPPOSITION

“My dad always told me ‘Don’t make a turn until you can see the whites of their eyes’. That way you know they have definitely seen

you.”

ALWAYS ASSUME THE WORST

“It sounds pessimistic but it’s the safest way to cycle.

Assume no one’s seen you and that they’re going to turn left even if they don’t have their

indicator on. Back off and give them room.”

RIDE THE SIDE STREETS

“Choose routes you know and plan your journeys. Avoid

big scary junctions – there are certain roads I never use. You’ll often find quiet streets

running parallel with busy ones.”

F I T N E S SF I T N E S S

Bike Week (16–24 June), the UK’s biggest mass participation cycling

event, this year aims to help more people than ever get back on their bikes with an ambition to fix 25,000 bikes across the week.

Last year Bike Week helped thousands of people back in the

saddle in ‘Britain’s Biggest Bike Fix’ and aims to capitalise on the interest in cycling this summer to encourage as many people as possible to dig out the bike from the shed, bring it to a Bike Week event, get it fixed and rediscover the joy of cycling.

Phillip Darnton, Executive Director of the Bicycle Association says:

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SADDLEGet back in the

Bike Week 2012 helps more people get back in the saddle for the summer of cycling

“More than three quarters of people in the UK own a bike, and yet only 14% ride them regularly. Often the barrier to their getting back on two wheels is something as simple as getting brakes fixed or punctures repaired. That’s all it takes for them to start cycling again.

“Last year Bike Week made it easy for everyone – kids, adults, occasional cyclists and really keen riders – to get their bikes roadworthy, and we were overwhelmed by the response. This year, in what is turning into the biggest summer of cycling ever, Bike Week is repeating their special servicing offer to get more people than ever taking the opportunity to get back on their bikes again.”

Dawn Porter, TV presenter and keen cyclist says: “Cycling is my favourite way to get around town but I never leave home without my trusty puncture repair kit and Allen key! I encourage everyone to get to a Bike Week event to pick up a few useful cycle maintenance tips and take advantage of the bike fixes to help make the most of cycling in the summer months.”

Bike Week is for everyone from total novices to passionate cyclists. The opportunity to get your bike fixed is just one of the attractions of the events. To find an event near you visit www.bikeweek.org.uk

S ummer is on the way and

what better way to exercise than outdoors. Not only do we burn more calories by working out in wide open

spaces, it also boosts our mood, reduces stress and improves our immune system.

Grab some layers, water and a pair of trainers and head to the park. See you there!

FRESH23456

balance

WARM UPFind a hill or a set of steps.

Power walk or run to the top,

then walk or jog slowly back

down. Keep going for two

minutes. To avoid injury, make

sure you turn round fully to

face the hill or steps before

increasing your speed again.

FitnessIf you are tired of the treadmill, try the latest trend that produces a toned body. It’s happening in a green space near you – and it’s free

BENCH TRICEP DIPSit on the bench with your hands facing forwards and gripping the edge. Slide your bottom off the edge of the bench and extend legs away from the body until your knees are slightly bent and your arms are fully extended. Lower body in a dip towards the ground until your elbows are at 90 degrees. Push back up through your hands until your arms are fully extended again. One rep done, lets see another 30.

F I T N E S S

balance

BENCH INCLINE PRESS Stand behind the bench, with feet hip-width apart and hands slightly widely than shoulder width on the back. Body is at a 45 degree angle. Lower chest towards the bench just past a 90 degree angle, pause for two seconds and push back through the hands to the original start position. Build up to 20 reps.

RAILING PULL-UPSFace upwards, collarbone just under railings, maintaining an underhand grip. Arms and legs are extended. Heels on the ground with toes lifted, pull your chest towards the railing, pause for two seconds and then slowly lower until arms are fully extended again. Build up to three sets of 12 reps.

Fitness

balance

BICYCLE SIT-UPSLie on the grass with hands clasped behind your head, elbows pointing outwards. Bring your left knee to your chest as you bring your right elbow across to meet it. Extend your right leg out fully. Repeat on opposite side. Build up to three sets of 16 reps.

PLANK WITH EXTENSIONPerform plank position as before only this time extend one leg away from the hip. Hold for 10–30 seconds, then switch to opposite leg. Repeat three times increasing the hold times if possible.

PLANKLie face down with your elbows under your shoulders. Raise onto your toes, suspend trunk off the ground and hold for 10–30 seconds. Make sure your bottom isn’t sticking up. Repeat until three minutes is completed.

balance

F I T N E S S

CREDITS Fitness Trainer: Tony HillModel: Taylor Sloan Photographer: Tony Webster Make-up artist: Nicola DuncanShot on location at Botanic Gardens, with thanks to Alex McNeill and staff www.belfastcity.gov.uk/parksandopenspaces/parks/botanicgardens.aspTaylor wears: A selection of fitness wear from adidas www.adidas.co.ukUnisex Speedo 50 Lap Alarm Chronograph Watch. Stockist: WatchShop.com 0844 736 5340 Price: £49.95 and free next day delivery in the UKTony wears: Personal fitness kitUnisex Casio Pro Trek Alarm Chronograph Price: £60.00 Stockist: As before

MEDICINE BALL PASSWith a partner, sit with knees bent and feet hip-width apart, holding a medicine ball at the knee position. With both hands on the ball, lower back onto the grass, extending arms overhead. Come up into a sit-up position and pass the ball to your partner to perform the same exercise. Repeat for a series of 20 passes.

COOL DOWN WITH A SET OF STRETCHES, AND AN ICE-CREAM.

ww.fitbit.com

www.facebook/FitbitUK

www.twitter.com/FitbitUKTrack your day. Be more fit.

This summer millions of us will be spurred on to get into shape and take up a healthier, more active lifestyle. But what’s your main motivational trigger?

For one in five, seeing ourselves tagged in an

unflattering Facebook photo or holiday snap will be what

it takes to get into shape. For others, it will be the fear of

baring all on the beach or not being able to squeeze into

our favourite summer dress or pair of shorts.

Whatever your motivation, knowing that you want to

do something positive is the first step to success and

getting the right support and motivation to achieve your

goals is key to staying on the right path.

Fitbit’s web and smartphone applications make setting

weight and fitness goals and tracking your progress

easy, as well as providing extra motivation by earning

badges through Fitbit’s online and app tools.

Support and motivation has never been simpler than

with Fitbit. Not only does the Fitbit Ultra wireless

activity tracker measure steps, stairs climbed, distance,

calories and sleep, but the new Aria WI-FI smart scale

manages weight, BMI and percentage body fat and

syncs to your Fitbit profile on www.fitbit.com, providing

an overall picture of your weight and fitness journey.

Special offer - £10 off enter promo code Balance03 and get your fitBit ultra today for juSt £69.99 (uSual price £79.99). the aria wi-fi Scale iS alSo now availaBle for £99.99.

Top motivational tips from Laura Williams, Diet & Fitness consultant

Set realistic goals. Whether your goal’s weight loss, sculpting a particular body part or tackling your diet, start slowly and be realistic. It’s best to choose a sustainable exercise programme and way of eating, i.e. one that you can fit into your daily routine

Be sociable. Why not do something active with friends or colleagues? Entering a charity race with a colleague or partner will give your workouts an added meaning, while getting together with a friend to form a ‘diet duo’ means you have double the resolve when it comes to eating out.

Keep a food diary. A great first step to eating better is assessing how you eat and identifying patterns. You’ll be amazed at how mid-afternoon office snacking or liquid calories add up - recent US research found that those who kept a record of what they ate doubled their weight loss. Log it all on Fitbit.com.

get swap savvy. Find a decent alternative to your favourite indulgences: downsize your latte to an americano, switch from deep pan pepperoni to a thin crust margherita and ditch your mid-morning muffin for a fruit salad drizzled with honey.

mix up your moves. Vary your workout to avoid getting bored. Discover a fun new class like Zumba or salsa, or hire bikes

for the family at the weekend. Even a family game of football is a great way to burn off a Sunday roast, and you’ll barely notice you’re getting up a sweat.

Build activity into your day. Getting off the bus a stop earlier, clenching buttocks in the supermarket queue, taking a brisk walk to a sandwich bar further away and dancing to the radio all add up pretty quick to create mini, effective daily workouts.

Share your goals and achievements. Record and monitor what you’re doing so that you can see the achievement yourself and share with others to generate some team spirit. The social rewards and badges offered through Fitbit act as a whole new incentive and you never know, your efforts may serve to inspire and motivate others too.

get your zzz. Exercise promotes better sleep and better sleep helps to maintain good energy levels. Another reason to get more sleep is that you’re less likely to crave unhealthy food with sufficient sleep – a new study’s found restricting sleep makes you likely to gravitate towards junk food.

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www.facebook/FitbitUK

www.twitter.com/FitbitUKTrack your day. Be more fit.

This summer millions of us will be spurred on to get into shape and take up a healthier, more active lifestyle. But what’s your main motivational trigger?

For one in five, seeing ourselves tagged in an

unflattering Facebook photo or holiday snap will be what

it takes to get into shape. For others, it will be the fear of

baring all on the beach or not being able to squeeze into

our favourite summer dress or pair of shorts.

Whatever your motivation, knowing that you want to

do something positive is the first step to success and

getting the right support and motivation to achieve your

goals is key to staying on the right path.

Fitbit’s web and smartphone applications make setting

weight and fitness goals and tracking your progress

easy, as well as providing extra motivation by earning

badges through Fitbit’s online and app tools.

Support and motivation has never been simpler than

with Fitbit. Not only does the Fitbit Ultra wireless

activity tracker measure steps, stairs climbed, distance,

calories and sleep, but the new Aria WI-FI smart scale

manages weight, BMI and percentage body fat and

syncs to your Fitbit profile on www.fitbit.com, providing

an overall picture of your weight and fitness journey.

Special offer - £10 off enter promo code Balance03 and get your fitBit ultra today for juSt £69.99 (uSual price £79.99). the aria wi-fi Scale iS alSo now availaBle for £99.99.

Top motivational tips from Laura Williams, Diet & Fitness consultant

Set realistic goals. Whether your goal’s weight loss, sculpting a particular body part or tackling your diet, start slowly and be realistic. It’s best to choose a sustainable exercise programme and way of eating, i.e. one that you can fit into your daily routine

Be sociable. Why not do something active with friends or colleagues? Entering a charity race with a colleague or partner will give your workouts an added meaning, while getting together with a friend to form a ‘diet duo’ means you have double the resolve when it comes to eating out.

Keep a food diary. A great first step to eating better is assessing how you eat and identifying patterns. You’ll be amazed at how mid-afternoon office snacking or liquid calories add up - recent US research found that those who kept a record of what they ate doubled their weight loss. Log it all on Fitbit.com.

get swap savvy. Find a decent alternative to your favourite indulgences: downsize your latte to an americano, switch from deep pan pepperoni to a thin crust margherita and ditch your mid-morning muffin for a fruit salad drizzled with honey.

mix up your moves. Vary your workout to avoid getting bored. Discover a fun new class like Zumba or salsa, or hire bikes

for the family at the weekend. Even a family game of football is a great way to burn off a Sunday roast, and you’ll barely notice you’re getting up a sweat.

Build activity into your day. Getting off the bus a stop earlier, clenching buttocks in the supermarket queue, taking a brisk walk to a sandwich bar further away and dancing to the radio all add up pretty quick to create mini, effective daily workouts.

Share your goals and achievements. Record and monitor what you’re doing so that you can see the achievement yourself and share with others to generate some team spirit. The social rewards and badges offered through Fitbit act as a whole new incentive and you never know, your efforts may serve to inspire and motivate others too.

get your zzz. Exercise promotes better sleep and better sleep helps to maintain good energy levels. Another reason to get more sleep is that you’re less likely to crave unhealthy food with sufficient sleep – a new study’s found restricting sleep makes you likely to gravitate towards junk food.

3

3

3

3

3

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Motivation MattersWhat’s your motivation to get into shape?

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FITNESS

THE ICE BATH HAS GONE MOBILE We’ve teamed up with 110%, the UK’s first sports clothing that fuses the science of compression with the elemental power of ice, in a single garment. Whether you are committing to a new fitness regime, a keen runner preparing for a Marathon or a triathlete preparing for a gruelling Ironman this year, the 110% Compression + Ice products include anatomically targeted compression technology to increase blood flow and prepare muscles for exertion.

Worn during exercise, the garments increase muscle stability and decrease the build-up of lactic acid, reducing fatigue and risk of injury. Post exercise, reusable ice sheets fit neatly into the unique pocket architecture of each garment allowing for immediate ice therapy to reduce muscle soreness, making the ice bath more accessible and truly mobile. Olympic cyclist Rebecca Romero is a fan.

✚ Available at www.sweatshop.co.uk

The Jurassic Coast gets ready for The Purbeck Marathon

September 16th 2012DIARY DATE:

Organizers are putting plans in place for what will be the first Purbeck Marathon. The course runs predominately off road, starts and finishes in Swanage, and covers the area’s famous landmarks such as

Worth Matravers, Tyneham, Kimmeridge and Swyre Head. The route includes approximately 2,000 feet of climbs, so certainly not your everyday race, for even the most experienced of runners.

Four lucky balance readers can win their very own pair of Juggler Knickers worth £110 or a pair of Calf Sleeves worth £55. Enter at www.balancemagazine.co.uk/comps

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✚Billed as “One of The World’s Most Scenic Marathons” the organizers hope to attract approximately 400 runners for this year’s launch event. To register

visit www.purbeckmarathon.co.uk

Rose Clarke, part of the Organizational Team behind the event says:“We have a very active community here, that incorporates a well supported running club. We can offer a truly unique experience, offering some of the best of the UK’s Coast and Countryside so we are positive that the Purbeck Marathon will quickly establish itself in the World running calendar.”

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F I T N E S S

BEAT THE BOUNCE

ARE YOU KIDDING YOURSELF?

✚Olympic fever will be hitting our capital very soon and all manner of sports will become a top priority amongst our population. To keep on trend Anita Active created a “London” fashion colourway for their best-

selling EXTREME CONTROL Sports Bra.

The Extreme Control Bra (£46) features high function, double-knit piqué fabric and netting inserts at the back to regulate moisture absorption and ensure that the skin remains dry. The bra provides sensational support and comfort with seamless, microfibre towelling inner cups; a soft microfibre underbust band that moulds to the body’s contours; and ergonomically-styled relief straps which are padded throughout and adjustable at the back. Meanwhile, the Extreme Control’s white colourway features contrasting pink and yellow banding to accentuate the bra’s sporty “Olympic” styling.

✚ Available in: 32–40 B–F & 32–38 G–H Retails at £46 Briefs sold separately £23 Stockist www.lessbounce.com✚ For further information on Anita Active please call 0208 446 7478 or visit www.anita.com

Anita Active are giving away 5 sports bras in this funky new design to balance readers. Enter at www.balancemagazine.co.uk/comps

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FIT FACT Fifteen minutes of walking is all it takes to cut your office chocolate consumption in half. In an Exeter University study, volunteers who preceded a task with a quick walk snacked on fewer chocolates than those who did the same task chained to their desks. Time for a break?

Go Canoeing has teamed up with balance, and to celebrate all the exciting canoeing activities on offer this summer, we’re giving away a £20 Go Canoeing gift voucher to five lucky winners. Enter at www.balancemagazine.co.uk/comps

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A self-report survey commissioned by the Department of Health,

showed that 29 per cent of people said they were active at moderate or greater intensity for a least 30 minutes a day, five times a week. A sub-sample of adults wore a device to test physical activity and only four per cent actually achieved that.

ENJOY THE WATERWAYS WITH GO CANOEING

✚As excitement builds for this

Summer’s Games, children and their families are being encouraged to give this Olympic sport a try. Go Canoeing has a range of exciting activities including starter sessions for those new to the sport. Offered free of charge by many Canoe England affiliated clubs around the country, they provide the perfect introduction for families with children aged eight and upwards. Many clubs provide equipment along with supervision from a Go Canoeing leader. Brand new to 2012 are guided tours (Explore and Escape) which take place at 14 locations around the country. These are aimed at families who’ve already done some canoeing to help them

discover new places to paddle with help from Go Canoeing guides. To find out more, visit www.gocanoeing.org.uk

FIT FACT According to the American Council on Exercise, 79 per cent of people say they’d still work out, even if there was a magic pill to keep them fit.

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Dr Christian Jessen gets moving with balance

Dr ChristianHEALTH EXPERT

Let’s get physical

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H E A L T H

A s the Olympics loom ever closer you will either be groaning and stockpiling

DVD box sets or feeling inspired and sporty and looking for your trainers and gym kit with a view to reacquainting yourself with the concept of exercise. I know we doctors do go on about it so, but exercise really does work wonders for all sorts of ailments, preventing all sorts of problems developing (and this is the best bit) if you do exercise regularly you can let your guard down a little bit in other areas, like your diet. You couldn’t ask for more than that from an activity could you? If you don’t do any, or if you could do with increasing it a bit then now is the perfect time.

Exercise doesn’t have to mean mind-numbingly pounding away on a treadmill for hours. There are loads of swimming, cycling and running projects going on at the moment so it is a great time to get started. Have a look in your local press and see what’s going on in your area. It may also be an idea to try out a sport that perhaps you have never considered before, but that may suit your talents perfectly.

Without getting too technical, anything that increases your heart rate and moves the large muscles in your legs and arms is best. Choose an activity that you enjoy and that you can start slowly, and increase it gradually as you become used to it. Even when at work you can be exercising; take the stairs instead of the lift and walk instead of drive wherever possible.

If you like numbers then I suggest that adults try to do a minimum of 150 minutes of moderately intense aerobic activity of some sort each week, and muscle strengthening exercises on two days per week in addition.

Getting a friend to join you or even gathering a little group of colleagues together to encourage each other is a great way forward, stops you cheating and keeps it more fun.

You won’t notice a massive difference straight away, but early signs that your hard work is paying off will be sleeping better, feeling more energized and feeling hungry. As your muscles get fitter and more efficient your metabolism will increase, meaning

Dr ChristianLet’s get physical

“As your muscles get fitter and more efficient your metabolism will increase, meaning that your body will burn more calories even at rest”

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that your body will burn more calories even at rest. And when it’s doing that, the occasional dietary mishap won’t matter quite so much after all. Combine your new activity levels with a healthy balanced diet including a decent breakfast, and you will see great changes, I promise you.

Obesity is now a nationwide problem and it is estimated that it will cost the

NHS £6.3 billion in 2015. In Rotherham an estimated 60% of the local adult population is currently classified as obese and the number of obese children is above the national average.

As a result of this ‘Reshape Rotherham’; a 10-week weight loss course run by the dietetic department from The Rotherham NHS Foundation Trust, was established. This unique programme teaches participants how to make simple changes to their diet and lifestyle and hopes to help them lose the extra weight and keep it off in future.

Anyone from the age of 17 registered with a Rotherham GP and a body mass index (BMI) of 25 and above can enrol in

Residents of Rotherham have discovered a novel way to tackle the obesity crisis

ROTHERHAMRESHAPE IN

Reshape classes. The service is completely free and classes last for an hour each week. Courses cater for a whole host of people wanting to lose weight, including people who have diabetes and those who suffer with Polycystic ovary syndrome (PCOS).

Sarah Groom, Specialist Dietician and Reshape Course Leader promises that the nature of the classes is not dictatorial, but interactive, fun and practical:

“The classes are very diverse which I think helps to hold participants’ attention. For example, they include cooking sessions and tips on exercise – this, I think, is what has led to our great success rate.”

Since 2009, Reshape Rotherham has now helped almost 800 people shed weight. Eighty-six per cent of those who attend the

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Sarah Groom, Reshape Course Leader

H E A L T H

Healthshare

Health hot spot: The Rotherham NHS Foundation Trust

course lose inches from their waist and on average lose 1–2lbs a week.

Susan Shipgood, 55, from North Anston is just one of the course’s success stories. Susan has lost 5.9kg through attending Reshape Rotherham and can now fit into her little black dress. She loved the course so much that she is now enrolling for her second set of 10-week classes, so she can continue to lose weight.

“The Reshape classes were smashing, I got to know all sorts about which foods are high in fat and sugar – there are more of these than you think in some foods. My clothes feel a lot better and I am looking forward to treating myself to some new outfits.”

If you are looking to control your weight, eat healthier, feel better and lose weight for good, contact Reshape Rotherham now on 01709 427694 to self-refer.

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Calderstones Partnership NHS Foundation Trust makes an admirable effort to protect and improve the physical health and mental wellbeing of its staff

WELLBEING

Healthshare

Health hot spot: Calderstones Partnership NHS Foundation Trust

THAT WORKS

H E A L T H

The trust believes that in order to provide the best care and treatment possible, you have

to employ the best people. This is why Calderstones run various initiatives to ensure its staff take care of their own health and wellbeing, as well as their patients.

The trust recognises the importance of providing access to physical activity and fresh air during break times. Therefore Calderstones supply maps that enable staff to go on planned walks in the area and also provide bikes to borrow at lunchtime. For those who want to enjoy the benefits of physical activity at any time of the day the trust has an on-site gym, which has 24-hour access and costs as little as £10 a month. After a lunchtime stroll or a

heavy work-out in the gym, staff can treat themselves to a meal at the on-site restaurant, which has healthy options available. Calderstones like to promote staff participation in team activities, which is why the trust got involved in the 2011 NHS West Corporate Games and plan to do so again this year.

However, Calderstones appreciate that physical activity on its own is simply not enough for a well-balanced lifestyle. The trust offers counselling services through an occupational health provider and carries out stress audits for staff suffering from anxiety and tension. For those who want something different on their lunch breaks, complementary therapies such as reflexology are available on-site.

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“It’s not only the staff, but also their families who benefit”

WELLBEINGOr perhaps staff would rather lose themselves in a good book, in which case there is an on-site library, with free membership offering both fiction and non-fiction books. Calderstones also has an Engagement and Wellbeing Committee group that meet quarterly and a corresponding Engagement and Wellbeing page available on its intranet.

Calderstones also believes in rewarding loyalty, recently holding a long service awards ceremony for staff with over 30 years service in the NHS.

It’s not only the staff, but also their families who benefit from the initiatives provided by the trust. There are various NHS discounts available, as well as a Childcare Voucher Scheme and Holiday Clubs at reduced prices.

Ambassador

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balance catches up with Elaine Wilson, Olympic Ambassador for North East SHA

of the North

H E A L T H

The London 2012 Olympic Games offers a unique opportunity to motivate

and develop a lasting legacy of better health through increasing participation in physical activity using this world class event as a catalyst.

The North East has some of the highest rates of obesity in the country and our NHS has a strong track record of being proactive in trying to increase physical activity in line with the principles of Better Health Fairer Health, the North East’s first ever vision for health and wellbeing.

The North East Strategic Health Authority has been at the forefront of

the NHS community in harnessing enthusiasm for the games to promote physical activity initiatives in schools, businesses and NHS organisations over the past three years.

Last year Elaine Wilson joined the team as the North East Olympic Ambassador. She then developed and rolled out the Workforce Workfit Challenge in partnership with the Journal’s Great North Revolution. Businesses across the North have been getting creative in thinking up ways to get their workforces fitter from Pedometer Challenges to Green exercise programmes to Bollywood dancing.

Elaine’s background in social marketing helped her to get partners and staff on board with the challenge which has been so successful that it has achieved a 65 per cent participation rate at the SHA which is running a flagship fitness programme.

One perk of the Olympic Ambassador’s role was to tour the Olympic site and get a sneak preview of some of the venues being used in training after picking up a Gold accreditation award from Sir David Nicholson, Chief Executive of the NHS.

“Being the Olympic Ambassador for NHS North East is a great role,” enthuses Elaine. “We want to make sure that the North East is well represented and that our NHS staff are encouraged to participate in activity despite the fact we are so far away from London. We have our regional programme but we’re also working with the national governing bodies of sports to create opportunities and support for NHS staff to participate in activities eg England Cricket Board; Rugby Football League and Rugby Football Union; Netball England and England Golf Union. For those who are less sport orientated we have recently

partnered with Walk England and established an NHS Walking challenge.”

Fergus Neilson from the Regional Public Health Office said:

“The Workforce Workfit programme has been extremely successful both with our NHS organisations and with the wider business community. We hope that we can build on what we have achieved so far as we head into the countdown for the Olympic games and beyond.”

Elaine Darbyshire, Director of Communications and Corporate Affairs for NHS North of England, said:

“The Workforce Workfit Challenge has been a huge success in the North East and we are keen to replicate this across the rest of NHS North of England. We are committed to making sure that the catalyst of the Olympics leaves a real health legacy for all of our staff working in the NHS.”

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“We hope that we can build on what we have achieved so far”

Healthshare

Health hot spot: North East Strategic Health Authority

The event makes up part of the NHS Sport and Physical Activity Challenge – David

Nicholson’s goal to use the inspirational power of the 2012 Olympics to get NHS employees actively engaged in sport and physical activity.

The emphasis of the NHS Fun Tri is on inclusivity and participation. Most triathlons place the emphasis on individual performance with any relay event being secondary; however the Bolton event will reverse this by placing the emphasis on teams of three people each completing a segment of the triathlon.

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On Sunday 15th July 2012, whilst the country is gripped by Olympic fever, NHS staff from all corners of the UK will be competing in the first ever NHS Fun Triathlon, an ambitious event being hosted by NHS Bolton’s Get Active team

Tri UmphantHealth

shareHealth hot spot:

NHS Bolton’s Get Active

The event will consist of a 400m-pool swim at the newly refurbished Horwich Leisure Centre, a 20km cycle around the stunning West Pennine Moors, and a spectator-friendly 5km run.

Event organiser Rowan Ardill says: “We are hoping the Triathlon will encourage NHS staff from around the UK to go on a ‘journey’ with us, starting with the decision to enter, train for, and then join us at the Triathlon in Bolton on the 15th July. But we also want to reach beyond the event and help people to make sport and physical activity part of their everyday lives.”

For the more serious competitor or for those wanting a bit more of a challenge, a limited number of individual entries will be available, and the event will also be playing host to the first ever NHS Championships.

A dedicated website for the NHS Fun Triathlon provides news, training tips, event information and much more, including a section to sign up as an ‘Ambassador’ for the event with downloadable resources to help promote the triathlon.

H E A L T H

The website also provides inspiring true stories from NHS employees who have taken up triathlon after never previously considering the idea. Deborah Collinson, Business Support Manager for Workplace Health & Wellbeing at Bolton NHS Foundation Trust talks about her experiences:

“I remember the issue of a ‘team triathlon’ being raised in our department. I heard the word triathlon going round and round my head and it filled me with horror. In my mind I could just see all the fitness fanatics, gym bunnies and would-be athletes

buddying up together, forming little cliques and could only imagine that it would be like a school selection process with me being unrequired and picked last!

Oh no, triathlons are not for people like me, I am fat, I am unfit and there is no way I would be seen dead wearing Lycra!

During the following week or so I hear discussion about team events and to my surprise people I had not thought would be interested began to form little tri-teams. I was intrigued, I was a tad jealous and I was beginning to want to give it a go.

SWIM? I swim like a lead duck!

RUN? I have arthritis in my knees, I am overweight, and I am in my mid-40’s – I don’t think so!

CYCLE? I have not been on a bike since I was a teenager – but they say you never forget. It will resolve the

issue of painful knees bearing my weight! Ok let’s give it a go!”

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Tri Umphant ✚ To read the rest of Deborah’s story visit the NHS Fun Triathlon website at www.nhstriathlon.co.uk/triathlon-me-i-dont-think-so/

✚ Entry to the event costs £45 for a team, and £30 for individuals. Online entry is available via www.nhstriathlon.com or you can download paper entry forms from the website.

According to new figures, nearly 6 million cats and dogs in the UK are overweight*. The papers are calling it a pet obesity epidemic – and those extra pounds could cost you as a pet owner a lot of time, worry and money.

‘Believe it or not, our furry friends need to watch their waistlines’ say Argos Pet Insurance. ‘Like us, they’re prone to weight-related illnesses like heart problems, diabetes and arthritis.

These conditions can be really expensive, especially

if you don’t have pet insurance. A heart condition, for example, could cost up to £483** – and with vets’ fees rising, that figure is likely to grow even bigger.’

The good news is, you could help nip these nasty health problems in the bud, just by changing your pet’s lifestyle.

Enjoy a healthier lifestyleExercise is important for both pets and owners. In fact, Argos Pet Insurance recommend walking your dog at least once a day. ‘Small dogs should get 30 minutes of exercise and big dogs need even more.’

You’d be surprised what a difference daily walks make to your health. A walk in the park is just same as a stint on the treadmill. Try running with your dog, it could burn 50% more calories than walking.

And it’s not just kittens that love to play. Fully grown cats do too, and it’ll help them burn off those extra calories. So grab a ball of string and start a game of cat and mouse – it’s fun for the whole family and you’ll soon find yourself out of breath too.

Find the right balanceA balanced diet also makes a big difference, as 98% of owners overfeed their pets†. But this simple act of kindness could make your furry friends

ill. So resist those sad eyes and apply the same rules to your pet as you do to yourself.

So what does Argos Pet Insurance suggest? Well, just ‘follow the feeding guidelines on your pet food and if you feel the need to fill the bowl, buy a smaller one.’ Plus ‘cut out tit bits, as human food can do more harm than good – and pets aren’t used to our high sugar, high carbohydrate diets’.

By starting a healthy new lifestyle for you and your pet, you could save yourself so much worry and money. So why not start your summer health kick together?

Advertorial

As the holiday season approaches, many of you will be looking for ways to make your lifestyle a little bit healthier. But what about your pets?

*People’s Dispensary for Sick Animals, PDSA **Argos Pet Insurance 2011 Pet Claims Data †People’s Dispensary for Sick Animals, PDSA

Offer valid until 31st July 2012

Visit: argospetinsurance.co.uk

Exclusive Offer

Quoting PAE010

Since its launch in 2002, Argos Pet Insurance has protected over 1.3 million paws. So if you’re thinking of protecting your pet, you’ll be in good hands. You even get expert advice on your pet’s diet, medical conditions and much more, with Argos vetfone, their 24hr freephone hotline.

As a Balance reader, you can get 10% off and a FREE £20 Argos Gift Card when you take out cover online and quote PAE010. So protect your pet and your pocket today.

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By starting a healthy

“Holly is about 20% overweight. The vet said giving her a croissant was like giving her a takeaway, so she only gets dog food now!” Sam Wood & Holly, Bradford

problems, diabetes and arthritis.

These conditions can be really expensive, especially

”Ziggy developed a leaky valve on his heart

and started putting on weight. So we put him

on a diet and cut out the tit bits.”

Isobel Tuckwell & Ziggy, Hampshire

A summer health

kick for youand your pets

14572 Argos pet advertorial A4 v2.indd 1 20/04/2012 16:40

DOGS & The truth about

H E A L T H

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CATSResearch has shown pet owners have lower blood pressure and cholesterol than non-pet owners; and can be less depressed and less lonely. balance sniffs out the evidence

As she makes her way through the hospital wards, Molly keeps up an impressive pace. She has to if

she is going to see all the patients who are waiting for her. Wearing her official uniform, she looks neat and trim, and, despite how busy she is, she always has time to stop if someone wants to say hello or slip her a Bonio. You see, Molly isn’t a ward sister doing the rounds or a doctor bringing vital medicine, she’s an Irish terrier. But despite the fact she’s a canine, not human, carer, her medical value is

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second-to-none because she is a Pets As Therapy dog.

Pets As Therapy is a charity that takes pet dogs and cats to hospitals, hospices, residential care homes, day centres and special-needs schools. It was formed in 1983, explains chief executive Maureen Hennis, by a group of pet owners who were convinced that their animals could help other people. “At that time, people were moving into residential accommodation and nursing homes, and they had to give up their own pets,” she says. “This wasn’t only making them sad and depressed, sometimes it was actually making them ill.”

The importance of regular contact with domestic animals has been highlighted by recent research conducted by the University of Minnesota. According to the study, having a cat around the house can cut the risk of having a heart attack or a stroke by almost half. After studying nearly 4,500 adults aged between 30 and 75 for 10 years, it was found that cat owners had a 40 per cent lower risk of suffering a fatal heart attack.

“For years we have known that psychological stress and anxiety are related to cardiovascular events, particularly heart attacks,” says Dr Adnan Qureshi, executive director of the Minnesota Stroke Institute at the University of Minnesota in Minneapolis. According to Qureshi, the research shows that “essentially there is a benefit in relieving those inciting factors by the use of pets as therapy”. And in a recent study, Dr Deborah Wells, of Queen’s University Belfast, found that dog owners tend to suffer less from ill health, have lower cholesterol, and lower blood pressure. “It is possible that dogs can directly promote our wellbeing by buffering us from stress,” says Dr Wells.

Today, Molly, along with her owner, Kelly Connor, is on her weekly visit to the Royal Hospital for Neuro-disability in Putney, south London. The hospital is just one of the thousands of places that PAT animals visit every year. “When we first started, we used to have to look around for establishments for registered PAT dogs to visit. Now we have more than 900 establishments waiting for PAT dogs to visit in,” says Hennis. “Currently, we have 5,000 dogs and 108 cats working in the community

and they are benefiting more than 150,000 patients every single week in the UK.” As Molly makes her way through the hospital, clad in a bright PAT vest and fresh from the grooming parlour, it’s clear that she is a real favourite with the patients.

For over an hour, Molly pads through the hospital, shaking paws with, and licking, anyone who says hello. She is wonderfully behaved – she seems to know instinctively when to be gentle and when she can be a little more boisterous. This is no accident – every PAT animal is assessed to ensure that only the best-behaved pets come into contact with patients. Molly and her ilk are a hard-working part of the healthcare system. “PAT animals are being used for desensitisation in phobia patients, as part of stroke rehabilitation, helping to get people to use their limbs again and to talk,” says Hennis. “Very often people go into a world of their own and they stop communicating with anyone. But if you go in with a dog, it’s amazing how a dog can get through barriers that humans can’t.”

When speaking to a doctor friend about PAT, he waxes lyrical about his experiences of the animals and tells me about a patient on a stroke ward who had not spoken since she arrived in hospital. During an encounter with one of the charity’s volunteer canines, she stroked the dog and uttered her first word – “soft”.

A study conducted by Cats Protection and the Mental Health Foundation, found that 87% of people who owned a cat felt it had a positive impact

on their wellbeing, while 76% said they could cope with everyday life much better thanks to the company of their feline friends. Half of the cat owners felt that their cat’s presence and companionship was most helpful, followed by a third of respondents describing stroking a cat as a calming and helpful activity.

For 33-year-old Jacqui Walker from the Nottingham area, adopting a cat marked a turning point in her life:

“I have suffered from Seasonal Affective Disorder for many years and last winter it was so bad that I was signed off work and was put on antidepressants. I was really struggling with life and felt like I had nothing to look forward to. This all changed the day that I met Timothy who I adopted from Cats Protection. Less than six weeks after he moved in I was able to return to work full-time. Even my doctor was surprised with the change in me. As I said to him, maybe he should have prescribed me a cat instead of Prozac!”

“At a time when one in four people in the UK will experience some kind of mental health problem at any time, it is important we highlight helpful solutions that could make life a little easier,” said Dr Eva Cyhlarova, Head of Research at the Mental Health Foundation and an ex-veterinarian. “Previous research has supported the contribution of pets to our mental health and our findings support the view that caring for a cat can improve your wellbeing. Looking after a pet can bring structure to your day, reduce feelings of isolation and loneliness and act as a link to other people.”

H E A L T H

“It’s amazing how a dog can get through barriers that humans can’t”

The balance team can offer anecdotal evidence. Every day at noon, Alfie, a Bichon cross, adopted from animal charity, www.dogsbestfriend.org.uk fetches our editor, Cait, (including weekends, refusing to acknowledge the concept of a day off) for a daily walk. “At that point, I dutifully stop whatever I am doing to indulge in an invigorating break outdoors for my body and mind. The walk usually lasts 40 minutes, encompassing the beach and the occasional seagull chase. The routine has become my reset button, and I return to my desk refreshed by a sense of serenity only afforded by nature and a game of fetch.”

If you are considering owning a pet, why not adopt an animal from an animal charity? Pets offered for adoption are all thoroughly health checked by a vet, desexed, microchipped and vaccinated and have been temperament tested.

✚For more information visit: www.petsastherapy.org

or call 01844 345 445 www.dogsbestfriend.org.ukwww.rspca.org.ukwww.cats.org.uk

Dedicated to Jacob O’Connell who travelled to Rainbow Bridge in March 2012.

Opposite page: Jacob mows the lawn with Sales Director Chris. Clockwise from left: The balance team pets, Betsy the cat, who de-stresses Project Manager, Will; Cucking Fat the cat, MD Dave’s feline friend; Dilon the house rabbit, who provides cuddles for Jayne, Head of Client Services; Paddy and Alfie share the dog sofa with Chloe and Oliver at Editor Cait’s house; Seren makes gardening fun for Office Manager, Katy; Jacob’s handiwork is inspected at Sales Director Chris’s home.

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YOUR CAT ALSO NEEDS A HEALTHY DIET...

Like you, your cat needs the right nutrition to stay healthy and happy. Feed them with ultima and you can relax at work knowing you’ve done your best for them.

Developed by vets, ultima is a highly nutritious dry cat food that will help keep your cat in prime condition - and your cat will love the taste.

Available in 350g & 750g zip-fresh foil packs, in a number of flavours and formulations:

Chicken & Rice / Salmon & Rice

Hairball Control (No 1 UK Hairball)

For Neutered Cats use Chicken and Barley

Ultimate nutrition for ultimate health

www.ultimacat.co.uk

With ultima you will see positive results within 15 days:

n Firmer muscles

n Brighter eyes

n Shinier coat and healthier skin

n Strong bones and teeth

You will also save money. It costs just 33p per day to feed an average

adult cat with ultima.

ultima

C O M P E T I T I O N

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We are a nation of pet lovers – and that’s official. Latest statistics reveal that there are about ten million cats in the UK and around eight million dogs. And the reasons the vast majority of us give for owning either is love and companionship

Healthy food for our furry friends – because they’re

worth it

However with cat owners there is an extra reason given for the choice of

pet – easy maintenance. Unlike dogs, which are almost totally dependent on their owners, cats retain an element of independence and self-reliance, making them the perfect pet for people who have to be away from home for long hours. Whilst cats are independent creatures, they also make good, loyal friends and they are proven stress relievers.

A balanced diet is as important to your cat’s health as it is to your own, but achieving the right diet for your cat need not be a problem.

The vets at Affinity Petcare have developed ultima, a dry cat food that provides cats with all the nutrition they need. As a dry food it’s clean and easy to use and can be left in the cat’s dish all day so they can feed as the mood takes them. No mess and no smell.

But such is the nutritional formulation; you will see visible results within 15 days of starting ultima feeding. High quality

proteins mean firmer muscles and great agility; added calcium and phosphorus builds strong bones and teeth; omega-3 and 6 fatty acids mean a shinier coat and healthier skin; and fibres from beet pulp and cereals improve digestion.

ultima is a high quality ‘super premium’ cat food, but it actually reduces the costs of feeding your cat. The quality of the ingredients means that there is a high utilisation of the nutrients which, in turn, means that less food is required to deliver the ideal diet for your cat. It actually costs less than 33p a day to feed your cat with ultima.

ultima is available in a range of flavours and formulations (chicken & rice, salmon & rice, hairball and neutered) and you’ll find your feline friend will love the taste.

If you want to do the best for your best friend, you won’t do better than feeding him or her with ultima – ultimate nutrition for ultimate cat health.

Feed your cat with ultima and his or her fitness levels will increase with visible results in just 15 days. If you also want to keep up with your cat’s new found fitness, winning one of our two fabulous mountain bikes might help.

To enter the competition all you need to do is answer the question below correctly. The answer is also your password to enter the site to complete your entry. Finally, complete the tiebreaker question in not more than ten words, example: I would consider changing my cat food to ultima because…

COMPETITION QUESTION Who was Jerry’s feline adversary? Was itA) BOBB) TOMC) LEO

Now go to our website ultima.yousay.org/ enter the password and complete the tiebreaker, include your e-mail address and your details so we know where to dispatch any prize.

Closing date is 5th August 2012. No cash alternatives, and the judges decision is final. The winners will be notified within 14 days of closing date, they can also request either a ladies or gents mountain bike. Winner’s names will be published in the next edition of balance magazine. Promoter is Affinity Petcare UK Ltd, 12 Birch Close, Grange Park, Northampton, NN4 5BQ

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H E A L T H

Hay feverStreaming eyes? Itchy nose, throat and mouth? Can’t stop sneezing? Welcome to hay fever season

Spotlight on

Hay Fever season, which usually kicks off in earnest in March, makes life miserable for the

10-25% of the UK population suffering from this seasonal allergy to pollens. The tree pollen season – which typically lasts from mid-March to mid-May – is upon us, and if that doesn’t get your

eyes watering, grass pollen season kicks in in mid-May and lasts until July. So what can sufferers do to alleviate symptoms? Allergy specialist Dr Susan Aldridge, an expert at AllergyCosmos.co.uk, gives her top 10 tips for avoiding and reducing the symptoms of hay fever:

balance

Reduce your exposure to pollenHay fever sufferers can limit the effects of plant pollen in the home

by showering and changing clothes as soon as they get inside. Those with long hair or facial hair should shampoo it every day to get rid of trapped pollen, or keep hair tied back. Plants release pollens during the day, so those who find hay fever symptoms bad at night, when the pollen count is lower, probably have pollens lingering

in their bedrooms. Washing hair will keep them away from your

pillow and bed sheets, helping to alleviate symptoms.

Clean regularlyCleaning regularly and effectively can also reduce exposure to pollen. There are cleaning products available that will safely remove lingering pollen, some of which are non-toxic and free from perfumes and irritating additives. Likewise, wash clothes with anti-allergen laundry detergents to effectively and gently remove pollen. Not all vacuum cleaners will pick up and trap smaller airborne particles like pollen. Use a leakage free hoover with a HEPA (high efficiency particulate air) filter to clean carpets and upholstery.

Close windows Warm air lifts pollen high into the atmosphere during the day. When air cools as dusk falls, pollen starts to descend. You may well be exposed to one of these ‘pollen showers’ in the early hours of the morning if you sleep with a window open.

Use an air purifier

These vary hugely in quality and price. A top quality air purifier is an investment, and an additional cost for replacement filters – which have to be changed every 6–36 months – should be factored in, but allergy sufferers who use air purifiers have reported significant changes, and even say the air ‘tastes’ or smells cleaner. Beware cheap air purifiers, as they will not trap the smallest particles. Instead, look for a model that has a high filtration efficiency to filter pollen grains out of indoor air; one that moves enough air to clean the room several times per hour, and that does not produce negative by-products such as ozone.

H E A L T H

balance

Try barrier

balms Natural balms applied

to the base of the nose and around the eyes

throughout the day can trap some pollen before

it enters the body. The stickier the balm, the more pollen it will trap.

Practise nasal irrigationSome sufferers find washing out the nasal passage can be effective in alleviating allergy symptoms. Saline sinus rinses are widely available in chemists, but you could make your own with 240 ml of warm bottled water and a quarter of a teaspoon of non-iodised salt.

A nasal decon-gestant, available as drops or a spray, may also be helpful to clear a blocked nose. Some of these are corticosteroids, which act by reducing inflammation. These include Beconase (beclomethasone) and Flixonase (fluticasone). Meanwhile, Otrivine/Sudafed (xylometazoline) is a non-corticosteroid nasal decongestant. All of these can be bought without prescription.

Wear sunglasses Sunglasses act as a physical barrier, preventing pollen from getting into, and directly irritating, your eyes. If you find your eyes stream – a very common symptom of hay fever – sunglasses will help provide some comfort in bright sunlight too.

H E A L T H

ImmunotherapyImmunotherapy, also known as desensitisation or allergy shots, offers a way of overcoming hay fever for some people. The system is flooded with pollen allergen in the hope that the body will eventually learn to ignore it. Patients for immunotherapy are

carefully selected and treated in a specialist centre. The procedure now

involves only four injections and has been shown to give lasting benefit. There is also a home version known as sublingual immunotherapy, in which the patient places medication under the tongue, but this is currently only available for grass pollen allergies. People with hay fever are eight times more likely to have asthma, so one of the benefits of treating allergic rhinitis for long-term results with immunotherapy is that it may prevent asthma in the future.

Nutrition and natural remedies There is evidence that symptoms can be exacerbated by dairy products, as the protein in cows’ milk can irritate the immune system and keep it in a state of over-reactivity. Wheat and citrus fruit have also been flagged up as increasing histamine production, and wheat and dairy are known to increase mucus production, which makes the symptoms of hay fever worse. Saturated fats found in red meat, dairy and sugary foods contain pro-inflammatory substances that can aggravate allergy symptoms and increase mucus production.

Capsaicin, the hot chemical in chillies, can provide long-lasting relief from hay fever symptoms. But beware, capsaicin treatment is powerful and can damage the delicate nasal passages. The spray treatment should only be applied under medical supervision.

Herbal remedy, Butterbur and nettle extract tablets, have had some success in clinical trials,

and there is (limited) evidence that acupuncture and hypnotherapy could help too.

“People with hay fever are eight times more likely to have asthma”

MedicationIf your symptoms are mild, use a long-acting non-sedating antihistamine such as Claritin (loratadine), NeoClaritin (desloratadine), Zyrtec (cetirizine), Xyzal (levocetirizine) or Allegra (fexofenadine), which are all available over the counter.

The older antihistamines like chlorpheniramine (Piriton) and hydroxyzine (Atarax) have a significant sedating effect and should not be used if you are driving, operating machinery, or studying. If hay fever mainly affects your eyes, antihistamine eye drops, such as Otrivine (antazoline) may help.

Very severe hay fever can be treated with a short course of oral steroids. This option is very useful if you have a special occasion coming up, such as a wedding or an important interview where it is crucial you are symptom-free. If antihistamines and nasal steroids do not do the job, then there is also Singulair, a prescription medicine used to treat asthma and allergies.

An antibody drug called Xolair (omalizumab), which targets the IgE antibody produced by the allergen, has also been introduced recently. This approach gets to the root cause of hay fever, because IgE activates mast cells, making them produce histamine that triggers the allergic symptoms.

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H E A L T H

You are taller in the morning than the

evening, because our bodies replenish fluid between the discs in our back when we go to sleep at night, creating a lengthening effect. As the day goes on, the fluid seeps out.

HEALTH

If you’re looking for a straightforward phone that lets you call and text easily,

the emporia RL1, www.emporia.co.uk exclusively available from Vodafone UK, could be just what you’re after. The emporia RL1, with large clearly labelled buttons, crisp bright screen with adjustable text size, and simple, straightforward menus, makes calling and texting easier than ever before.

The RL1 comes with a charging cradle that can sit on a table or be wall mounted, meaning the phone is always to hand and ready to make or take a call. Reliability and practicality are key, and emporia RL1 has a standby time of more than eight days, and talk time of up to 180 minutes. With extra loud ringtones, strong vibration and the built-in torch which flashes when someone rings, you never need worry about missing a call.

Features on the emporia RL1 have been deliberately kept to the essentials: there is an alarm clock, a calculator and a helpful reminders tool which can all be accessed with just a few clicks.

The emporia RL1 is available from Vodafone on both pay monthly and pay as you go.

Win!balance has an RL1 phone to give away to 1 lucky reader. Enter at www.

balancemagazine.co.uk/comps

LAUGHTER✚

An army of trainee giggle doctors

bringing jokes, juggling and high jinks to children’s wards of hospitals around the UK have graduated this month having successfully completed a year-long training programme.

✚ Theodora Children’s Trust is the UK charity behind the nation’s ‘giggle doctors’ – children’s entertainers specially trained to work in hospitals.

✚ Set up in 1994, the charity now employs more than 20 giggle doctors who tour 18 of the country’s hospitals each week – including Great Ormond Street and the Royal Marsden – to get children smiling again.

✚ Giggle doctors undergo training in infection control, child psychology, child development, the impact of illness on a family as well as the art of giggling. After training, the giggle doctors graduate and develop their own giggle persona, complete with a personally-designed giggle doctor’s white coat.

✚ The charity’s Executive Director Sarika Brown said: “Laughter is often touted as the best medicine,

is the best medicine

and our doctors are certainly doing their bit as far as that’s concerned.

✚ “Going into hospital is a frightening thing for anyone, but particularly for children. Our giggle doctors are passionate about bringing fu n and laughter to the children they visit and youngsters often make special requests for one of them to be present if they’re having stitches removed, chemotherapy, or any procedure they’re worried about.”Since its foundation 18 years ago, giggle doctors from the charity have visited half a million children in hospital. The charity relies entirely on donations to keep running, and hopes to double the number of hospitals it visits by 2020. If you wish to donate to Theodora Children’s Trust, just £5 could pay for a visit to a child in hospital. Visit www.theodora.org.uk for more information. Or text HAHA07 £5 to donate £5 which pays for a Giggle Doctor visit to one child.

Healthy fact

balance

It’s for you

H E A L T H

Focus, memory and organizational skills are all affected if you are carrying extra weight. Experts at

the University of Ohio, USA, have confirmed that obesity can severely impair brain function. In studies, patients who have lost significant weight (48lbs) had better cognition in memory tests after weight loss.

Modern society has made ‘sitting still’ even more difficult with

its tempting mantra of always being connected. The internet, smart phones, TV, email, social networking, tweeting, blogging, texting – they have gobbled up our every waking moment with the need to be doing or saying something. Our brains never get a break, and the result can be increased stress, anxiety, insomnia and, if left unchecked, depression.

Meditation has been shown to have numerous health benefits including a reduction in anxiety, depression and stress. It can be difficult to know where to start, or find time, not to mention a quiet place. In fact, the list

BE STILL

Poor concentration?

✚ Studies have shown that exercise is a key component to maintaining a healthy lifestyle. Savvy exercisers can combine family time with a cheeky workout using the Croozer, a multi-function child carrier. The Croozer 3-in-1 concept is fantastic – a stroller, buggy and bike trailer all in one neat package. The Croozer 3-in-1 adapts to suit your everyday activities, whether you are walking in the park, jogging through the city streets, or simply cycling to the shops.

Most of us apply sun cream to our face and chest when we are enjoying summer. They are not the only bits at risk from rays. The most common areas for melanoma to develop are:

Legs, 42%Arms, 21%Torso, 17%Head and neck, 14%Get covering!

balance has teamed up with Action Kids to offer one lucky

balance reader an opportunity to win a Croozer trailer along with any accessories needed for your little ones. Simply sign up to the Active

Kids newsletter at http://www.action-kids.com/subscribe.php

Win!

of excuses can be endless. So when Matthew Johnstone’s Quiet The Mind, An Illustrated Guide on How To Meditate £7.99, landed in the balance office, we were ever so slightly embarrassed at how easy meditation can be.

By stripping back the mystical concepts that often put meditation in the ‘too hard’ basket for many of us, Johnstone’s book utilises his trademark stunning illustrations to make meditation as simple as sitting back, learning to breathe, and finding that quiet space to relax, recharge, and thrive in our modern world. Simple.

✚ For more information see www.matthewjohnstone.com.au

Sun spots

Summer Cruising

balance

It’s for you

balance

Diet is the single most important part of muscle building. Yes, there are

many other important factors to consider but none of them are as important at the correct diet and nutrition plan. Your training may be perfect, but without the correct fuel to feed your muscles to grow you will have little progress.

PROTEIN

✚The role of dietary protein is to help rebuild cells, (and they’ve

been taking battering from the weights you’ve been doing). There are differing opinions on how much

protein you need for optimising muscle mass. I recommend 20– 30g every few hours throughout the day. Fish and meat are the best options. The total amount should be around 2g multiplied by your weight in kg. So if you weigh 70kg – you need 140g. You can get adequate protein by eating a healthy diet that includes low-fat dairy, eggs, lean meats such as fish and chicken, and a variety of fruits, nuts, and legumes, but some athletes find that a protein drink, or bar, is another convenient way to increase daily protein intake. Whey protein shakes with maltodextrin will make life easier for you. Though try to do it as naturally as you can. Putting on a pound or two a week of muscle is possible if you are eating and training correctly.

CARBOHYDRATES

✚Carbohydrate is the predominant energy source

during a strength training workout. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of

Muscle building is a science. Personal trainer, Dan Roberts, gives balance the winning formula

power. The harder and longer you work out, the more glycogen your muscles require. Once these stores of glycogen are gone, your energy level will drop and you will run out of fuel to power muscle contractions. For this reason, athletes doing strength training exercise in the hopes of building lean muscle need to have an adequate carbohydrate intake.

Carbohydrates are often neglected and if you are a hard gainer, (find it hard to bulk up), it’s is a huge increase in carbohydrates which really make the difference. Carbohydrates increase your muscle glycogen stores and insulin, which are needed to maximise protein synthesis. Eat carbs with every meal. Don’t go too lean. Yes, have salads and fruit and veg, but also increase your pasta, bread, potato and rice intake. Your carbohydrate needs will vary depending upon the intensity and length of your training sessions. For those doing moderate workouts of less than an hour, you may only require 2 grams of carbohydrate per pound of body weight per day. Those doing long, intense training of two hours or more, may require 3–4 grams of carbohydrate per pound of body weight each day. Most guys need over 500 grams a day of carbs to really maximise results. To eat more you need to eat often. This can take a while to get used to. So, just like training, do it one step at a time! Try not to have too much

sugar. You want to be big, not end up with diabetes!

FAT

✚After you’ve met your

carbohydrate and protein needs

there is room

THE DIET FLEX

D I E T

balance

for fat. Fat is an essential nutrient, however, you require a small amount of it to remain healthy. Less than 30% of your total daily calories should come from unsaturated fat, such as olive oil, lean meats and fish, nuts, seeds, and avocados.

WATER

✚In addition to the regular eight glasses of water every day,

you need to drink to replace fluids that are lost during exercise. To be confident that you are well hydrated before workouts, drink two cups of fluid two hours before exercise. During your workout, drink 100ml to 250ml every 15 to 20 minutes. After exercise, replace any further fluid losses with 500ml of water. If you want to be precise, you can weigh yourself before and after workouts. For each pound lost during exercise, you should be drinking 500ml of fluid.

GET YOUR TIMINGS RIGHT

✚Consuming some carbohydrate along with

protein after your workout helps fuel muscle growth and replenish glycogen stores for your next workout. Research shows this carbohydrate–protein combination within 30 minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.

For more information visit www.danrobertstraining.com

THE DIET FLEX

balance

Decode your

Stop blaming weak willpower – that urge for chocolate could signal a nutritional imbalance

YOU REALLY WANT: A chocolate barYOU ACTUALLY NEED: More minerals✚

“We think of chocolate as a sweet treat and assume we crave it because we want a sugar fix,” says nutritional therapist Susie

Perry. “But chocolate is actually a pretty good source of minerals, particularly heart and muscle-boosting magnesium.” In fact, if you are a chocoholic with restless legs and sleep problems, there’s a good chance that your Green & Blacks habit could be down to a magnesium deficiency. “Dark chocolate can help top it up – and boost levels of zinc, iron, copper, calcium and potassium, all of which are needed for strong bones,” she says. “But, no surprises, it’s not a long-term solution. Take a multivitamin to help balance a deficiency, and keep chocolate as a treat.”

EMERGENCY EAT: Snack on a handful of magnesium-rich almonds instead of a chocolate bar, saving 100 calories

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D I E T

YOU REALLY WANT: A bag of chipsYOU ACTUALLY NEED: To ease your PMS✚

“It’s true – eating chips can make us feel happier!” says Embarrassing Bodies’ Dr Dawn Harper. “A

recent study found that they stimulate the production of the feel-good hormone serotonin. But watch for carb cravings just before your period.” Fluctuating

amounts of oestrogen and progesterone can disturb levels of serotonin in the brain, making you reach

for mood-boosting carbs. “Taking the supplement Happy Days 5-HTP when you have PMS helps boost

serotonin production and level out your mood, reducing those cravings in the process,” says Susie Perry.

EMERGENCY EAT: For an alternative to oven chips try sweet potato wedges, with enough carbs to ease PMS but lighter on calories

YOU REALLY WANT: A sugary doughnutYOU ACTUALLY NEED: More sleep✚

A lack of sleep wreaks havoc with your hunger hormones. “It leads to higher levels of ghrelin, a hormone that triggers

appetite, and reduces levels of leptin, the one that tells your body it’s full,” says endocrinologist Dr Shahrad Taheri. As if that wasn’t bad enough, studies show that when you are tired, you tend to reach for ‘stimulating’ snacks full of calories, sugar and fat – hello doughnuts! The answer? “At least seven hours’ sleep a night,” says Dr Taheri. “It can be hard to suddenly increase your quota,” he concedes. “So try adding an hour to your sleep schedule each week.” You should notice your doughnut cravings dropping, as your energy levels increase.

EMERGENCY EAT: Grab a raw food bar such as from the Nakd range. Full of raw dates and nuts it will give you a much-needed boost of energy

YOU REALLY WANT: A packet of ready salted crispsYOU ACTUALLY NEED: A relaxing massage✚

Does the rustle of crisp packets accompany every stressful episode at work? “If you crave salty foods like

crisps, especially when you are seriously up against it, then this might indicate that your adrenal glands, which produce stress hormones, are working overtime,” says Susie. “These glands use lots of sodium to make the stress hormone cortisol, so your body craves salty snacks to replenish this.” Next time you find yourself reaching for the Kettle Chips, commit to coming up with a new way to unwind before you finish the packet – it could be a regular stress-busting massage or a new exercise class. Your salty cravings will diminish, and by cutting your sodium intake, you’ll lower your risk of heart disease too.

EMERGENCY EAT: Satisfy your salt lust while keeping fat intake low with a lightly salted wholegrain rice cake

YOU REALLY WANT: A curryYOU ACTUALLY NEED: An immune boost✚

“Many spices used in Asian food have anti-inflammatory

and antioxidant properties – chilli, turmeric and ginger are particularly potent,” says Susie. So if you are in the mood for spicy food, this can be a sign that your immune system needs a boost – smoking, drinking and restrictive diets can all weaken your defences. To satisfy a spice craving without loading up on a fatty madras, sprinkle ginger or chilli on some salmon, bake it in the oven and serve with rice and a heap of vegetables. Craving sorted!

EMERGENCY EAT: The Food Doctor Spicy Boost Seed & Nut blend will satisfy spicy cravings

balance

balance

This recipe may look long but it isn’t difficult. So you get great results we have broken it down into clear stages with explanatory chef tips where needed. Hope you enjoy it!

Serves 2

2 mackerel fillets100g quinoa200g water40g mixed seeds (including pumpkin, sesame and sunflower)8 walnut halves broken into pieces1 lime, zested1 bunch rocket1 bunch coriandersaltblack pepper – fresh from a pepper mill is bestxylitol or sugaryour favourite oil – e.g. olive, rapeseed, linseedor flax oil

METHOD✚ Preheat your oven to 180°C✚ Place the quinoa in a pan and cover with 200g of boiling water, add a pinch of salt and gently simmer for 10–12 minutes. To ensure even cooking stir regularly so no seeds are stuck to the side of the pan

performanceRecipe forbalance asked Michelin starred chef Chris Horridge and Nutritionist Jenny Tschiesche to give us a flavour of their new partnership, AllFoodi. AllFoodi was founded by Chris and Jenny to assist businesses and individuals in achieving their nutrition goals. balance tries a small taster of their unique offering

When participating in any sport or activity it is important to make the

right decisions about which fat, carbohydrates, and protein sources you should choose, not only to improve your performance but also to ensure you recover from that exercise sufficiently well to continue exercising without any negative impacts on your health.

From a sports nutrition point of view there are four key questions that need to be addressed:

✚ The Importance of the Right Fats✚ Which Carbohydrates to Choose?✚ Which Proteins to Choose?✚ The Importance of Hydration

The right fatsPeople involved in sport should be looking to get between 15% and 30% of their total calorie intake from fat. If you eat 2,500 calories a day, this equates to 56–69g fat. Most of your fat intake should come from the polyunsaturated fats found in oily fish such as salmon, sardines, mackerel, tuna, trout, nuts, seeds such as sunflower, pumpkin and sesame, and foods high in monounsaturated fats such as olive oil, avocado and nut butters.

You should aim to have about 2–3 servings of oily fish a week. Research

has shown that you only need 0.9g of omega-3 fats per day for them to lower the fats in your blood and heart disease risk. You would need to eat one of the following to get 0.9g per day:

✚ 32g mackerel✚ 2 tbsp (30g) linseeds✚ 1 level tbsp linseed oil✚ 4 tbsp (40g) pumpkin seeds✚ 12–15g walnuts✚ 1 (130g) sweet potato✚ 1 omega-3 fortified egg plus ✚ 2 tbsp spinach

It’s relatively well known that omega-3 fatty acids are crucial to sporting performance in that they increase energy, strength, stamina and endurance by improving aerobic metabolism, and are anti-inflammatory, preventing strains and helping injuries to heal.

What’s less well known is that omega-3 fatty acids are negatively changed with heat so it’s best to not over heat foods rich in omega-3 if possible. For instance seeds are packed with omega-3 but only take on a great flavour when roasted. To get the best of both worlds, i.e. beneficial nutrients and flavour, only roast half of the seeds then add another half portion of unroasted seeds. For the same reasons, seed and nut oils are also best used as dressings for salads and in dishes where they aren’t actually cooked.

Mackerel, quinoa, & walnut-seed salad

D I E T

✚ Remove from the heat, cover and leave the pan until cool. This will allow the quinoa to soak up any remaining liquid

✚ Very lightly grease a tray with a small amount of olive oil and roll the mackerel fillets in this oil then place the fillets skin-side up

✚ Place 20g of the seeds and 4 of the walnuts in a pan and then place in the oven for approx. 8 minutes or until golden brown

✚ Place the cooled quinoa in a bowl and add the roasted seeds, then the raw seeds, raw walnut pieces and lime zest

✚ Squeeze in half a lime ensuring you don’t squeeze in any pips

✚ Add two spoons of your favourite oil

✚ Slice through as much coriander as youd like to add, personally we like lots. Add this to the quinoa

✚ Stir the quinoa well and add salt and xylitol/sugar to your taste. The xylitol/sugar will complement the lime, balancing the dish nicely

✚ Place the mackerel in the oven for 3 minutes – yes 3 minutes! Remove from the oven then leave on the tray for a further 3 minutes. You should find the residual heat in the tray continues to cook the fish beautifully, so it’s nice and moist

✚ Make a sharp dressing with the remaining half lime, a pinch of salt, ½

tsp xylitol/sugar and 2 tablespoons of your favourite oil. It will taste very sharp but should complement the rocket perfectly

✚ Season the fish to your taste

✚ Spoon the quinoa mix onto your plate

✚ Place the fish on top

✚ Dress the rocket with a little of the lime dressing to your taste – you should only need a small amount

✚ Serve to your admiring audience, sit down and enjoy!

n For more recipes and information, visit www.allfoodi.com

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DR ROUGIER, HOW DOES TURBOSLIM CHRONOACTIV WORK?

natural activity. For example, daytime is naturally when our bodies burn fat, so the tablets work to maximise this process. Night-time is when our bodies store fat, so the tablets fight against this process, minimising the amount of fat stored while you sleepfat stored while you sleep.”

WHAT ARE THE NATURAL INGREDIENTS THAT MAKE IT WORK?““Taken in the morning, TURBOSLIM CHRONOACTIV DAY supplement uses green tea and coffee which are rich in powerful antioxidants that help the body eliminate waste and burn fat. The DAY supplement alsoalso contains Chromium to regulate and stabilise blood sugar levels which control hunger cravings.

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DIET

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NEW SUPER FOOD?The title of ‘new superfood’ does seem to be short-lived as more and more new superfoods challenge the title holder. One to try though is Cotswold Gold Rapeseed Oil. A cold pressed oil with half the saturated fat of olive oil, it is low in cholesterol and high in Vitamin E and Omegas 3, 6 and 9. Try one of the infusions on a summer salad or to add flavour to cooking. Available from www.Cotswoldgold.co.uk

balance readers can win a selection of six bottles of Cotswold Gold, Extra Virgin, Cold Pressed Rapeseed Oil infusions. Choose from garlic, lemon, dill, smoked, chilli, rosemary, basil or cuminEnter at: www.balancemagazine.co.uk/comps

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GET THE KETTLE ONOne cup of green tea a day may help to stave off weight gain. Penn State University researchers found EGCG, an antioxidant compound in green tea, limits fat absorption. Any excuse for a cuppa!

Drink of champions

D I E T

✚Sometimes you can’t decide if you fancy

something savoury, sweet or something with a bit of bite. Munchy Seeds have the solution with a delicious range of seven flavoured seed mixes to munch on. Some are sweet, some savoury and some HOT! Plus new to the range, Belgian chocolate coated seeds and dried fruits offering something for all taste buds!

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catalyst for Olympic sports performance. This immune-boosting superfruit drink, also a proven sleep aid, now helps allow muscles recover quickly for GB 2012.

Previously an open secret among Premiership footballers and rugby players, a growing number of Olympic hopefuls have joined them in taking CherryActive for its performance-boosting benefits.

Wendy Houvenaghel, current track cycling’s Team Pursuit World Champion and Olympic Gold hopeful said: “Since using CherryActive products I have noticed an improvement in my overall recovery, which is beneficial to my training and competition requirements.”

Other British Olympic teams to join the CherryActive bandwagon include: Men’s GB Hockey team, Women’s GB Beach Volleyball team and the British Taekwondo team. Well if it’s good enough for Olympians...

SWAP YOUR MUFFIN TOP FOR A PYJAMA TOP✚

If you are not getting enough sleep at night, your body

releases more of a hormone called cortisol, which encourages stomach fat accumulation. Keep to a familiar nightly routine, limit caffeine after 4pm and switch off laptops, tablets and their ilk an hour before bedtime.

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Include protein in every meal and snack if you are trying to

lose weight. A study in Nutrition Metabolism found people who increased their protein intake to 30 per cent of their diet ate nearly 450 fewer calories each day.

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D I E T

Maybe for you it’s the second week, for some experienced yo-yo

dieters it can come within the first couple of days, and for some lucky ones, it may take weeks to hit, but hit it will.

After days or weeks of watching your food, you stand longingly near the pastry stand staring at the cream cakes, or lingering outside the kind of kebab shop that you would normally shudder to go near or, despite your best efforts, you’re raiding the kids’ biscuit jar after vowing to leave it alone. Welcome to the Famine Reaction.

Finally, your hypothalamus has triggered a series of what were once lifesaving metabolic changes, mediated by, amongst other things, neuropeptide Y and the thyroid. An evolutionary mechanism designed to send you scavenging for food is overwhelming your poor modern frontal lobe. And not just any food, but high fat, high carbohydrate, calorific foods. No one in the midst of a famine reaction is craving carrot sticks with hummus. Nor is it ordinary pleasant hunger that can be satisfied with a light meal, or a snack, the hunger that comes

with a famine reaction tends to be a constant nagging hunger.

Not long after eating you may find yourself thinking about food again. If you white knuckle your way through your increased appetite, your hard work and discipline will often reward you with a bitter plateau in your weight loss.

During a Famine Reaction you may feel listless, not wanting to move too much and certainly disinclined to exercise. You may also feel cold, and your libido can take a nosedive.

The physiology of all these changes is well understood in obesity research circles, but it has yet to filter into our ways of approaching weight loss. A few

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“The rebound weight gain can be stunningly rapid”

Diet. Exercise. The winning formula for weight loss? Not when The Famine Reaction – our ancient saboteur, bites back, says Rhaya Jordan, naturopath and former senior lecturer at University of Westminster

days (or weeks) of feeling tired, constantly hungry and cranky with your loved ones and many dieters break out and start bingeing. This is usually accompanied by self-recrimination, and feelings of failure. What is a simple, natural and inevitable metabolic response to a drop in adipose tissue levels is reinterpreted as personal failing, self-sabotage and moral weakness. If you binge on large amounts of calories during your metabolic “go slow”, the rebound weight gain can be stunningly rapid and dispiriting. Your famine reaction can turn you into a super-efficient fat storage machine and years of dieting can leave you with more weight than you ever started out to lose on your first diet.

All this suffering and recrimination

GAMESHUNGERThe

Symptoms of a Famine Reaction: Nagging constant hunger

Tiredness, disinclination to exercise

Feeling colder than usual

Low libido

Irritability

over. Don’t throw in the towel, recognise your famine reaction for what it is, a brilliant piece of evolutionary survival physiology that is redundant now we have access to so much food. So eat, don’t binge in an orgy of self-hatred or frustration. Negotiate with yourself what might be a more nutrient dense version of what you are craving, perhaps a home cooked burger with salad rather than a fat and chemical laced fast food burger, or grilled fish with a butter sauce and some green vegetables and mash rather than battered cod and chips. In other words, try to find something that will satisfy your hunger, which is close to what you are craving, rather than raw carrots, which will NOT stop your cravings.

You may be staggered by how much you can eat during a famine reaction, but if it is conscious and measured, you will never hit the calorie levels that giving up and bingeing can achieve. Keep vegetables always in the mix, and if your food is richer than you would normally eat, so be it for the moment. You also have the reverse mechanism, a fat brake, which will kick in, and you will be off losing weight again. Eat to

D I E T

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is unnecessary. We have underestimated the metabolic response to dietary change and its profound implications in managing long-term, successful weight loss. I encourage you to learn more about the physiology of weight loss and gain, and move away from our currently toxic models of reprimanding ourselves for our lack of self-control and discipline, coupled with the oversimplified model of “eat less, move more”. The appallingly low success rates of the diet industry are testimony to the fact we are not approaching this problem effectively.

So what to do? Eat. Food sends a clear message to your hypothalamus that the famine is

your hunger, keep your food good quality and work with your body not against it.

The clearest explanation of using your metabolism to help you lose weight is from Dr Amanda Sainsbury Salis. I recommend her book The Don’t Go Hungry Diet, which you will have to buy online, as she is not well known in the UK (yet). Her website www.dramandaonline.com.au is another excellent resource, and you can download a food diary that will help you reconnect your eating with your appetite and help negotiate your way through a famine reaction without gaining weight.

Rhaya practices in Chiswick and London and is available for personal consultations on all aspects of health. Contact Rhaya here: www.londonnaturopathy.com

by Yasmin Boland

CancerL I F E S T Y L E

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starsJulybalance

Mercury is reversing in your Second House of Values. This is the part of your chart related to cash, property and possessions. It’s really, truly and totally time for you to be rethinking your stand on what you value. The obvious thing would be if you’ve been putting work before pleasure for way too long. We all need to work, there is no doubt about that, but if and when it becomes more important to make cash than to have a moment to relax, preferably with people we love, then we know it’s time to work less and take a break more often. This won’t be the case for everyone of your sign everywhere but if you know you fall into the All Work And No Play category, do something about it. Financially, there is a chance for extra mix-ups now. Lost cheques, double payments and other fun and games along those lines are possible, so keep an extra eye on your bank statements and bills. Some good news! Money you had either forgotten you were owed or that you’d given up on could finally arrive.

If there’s an old emotional issue that you never managed to get sorted out, expect it to come back to the surface to be dealt with. Anger is always better out than in, but try not to blast people sky high if you get into some kind of argument with them– it’s probably not their problem. Mars here can stir up issues from as far back as childhood so it’s most likely unfair to blame someone else for your ‘stuff’. Be nice.

Angel card message: Victory! Your prayers have been heard and answered! Have faith!

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Mercury is reversing in your Image and Self zone. Yes, Mercury is actually going backwards in YOUR sign. This is just one Giant Opportunity coming your way. First of all let’s deal with the downside of it. Mercury going backwards in your sign is like having someone play your thoughts and your speech backwards. When Mercury goes backwards in your sign it’s hard for other people to get what on earth you are talking about and for you to communicate your thoughts to them. The other downside is that if you’re travelling, you need to be VERY well organised because you’re likely to find yourself taking detours neither you nor your travel agent saw coming .The good news about this cycle is that you get a chance to rethink, revisit, and review. If you’re about to make a big decision you should find yourself getting the extra info you need to make a solid decision you feel secure with. PS This is also the IDEAL time to change your image. We’re talking superficial appearances – hair, weight, wardrobe, business cards, website etc.The good news is that your mind is now as sharp as a tack. The not-so-good news for anyone you don’t like the look of is that your tongue is also razor-like. Just remember that Mars is the planet of anger too, though. Remind yourself ten times a day to speak calmly and respectfully. Angel card message: Patience! Your dreams are blooming more rapidly than you realise. Still they need nurturing and patience.

Mercury is reversing in your 11th House Of Friends and Dreams. This is the part of your chart where you dream the dreams that eventually become reality. The planet of the mind going backwards here over the next few weeks could very well mean that you’ve realised it’s time to reassess your dreams. Perhaps what you once thought would be the path you travelled has become a dead end. That’s not always easy to handle but the good news is that, by the time this Mercury retrograde cycle is over, you should find it much easier to be able to see the path ahead. This part of your chart is also connected to the company you keep – the groups you belong to and the social circles you’re a part of. For many of you, it’s time to look up your old mates – perhaps life has changed and you need their support again, or perhaps it’s an old friend whose life has changed who needs your ministrations. Either way don’t be surprised if one or more people from your past start lurking their way back into your future.If you’ve been doing so much that you’re starting to feel run down, Mars’ visit to your sign is going to bring you the boost you need. Do pace yourself – Mars likes to go full pelt 100% of the time but that’s not possible for most mere mortals. Also watch your tongue – no point in exhausting yourself by arguing! Sex drive = on the up and up. Angel card message: Call upon the Angels to help you clear out your chakras so any low energy from the past is replaced with higher vibrations.

Mercury is reversing in your 12th House Of Secrets. Are going to honest with someone about what you really want and what you really feel? If you’re being pressured to reveal your hand but you’re not ready, don’t yield to the pressure. If there’s something you know for 100% sure you want to keep secret, that should be easy enough – for now. If you’re involved in some kind of deception though, take care. What you can keep a lid on now may not stay hidden forever. Far better to come clean and prepare yourself for when the secret is revealed. You will be asked by the Universe to face a fear – and see if that doesn’t make it evaporate. That thing you do to shoot yourself in the foot over and over. Stop it, stop it now! Mars moves through your 2nd house, you can start to identify too strongly with What You Have rather than with Who You Are. Be very careful re overspending and impulse buying over the next few weeks. Best advice: Work on your self-esteem. Make a list of your good points and start to appreciate yourself. Angel card message: Comfort. The Angels are willing to help you with whatever you need, especially if your heart needs healing.

one hand, if there are issues at work which you have been putting off raising, now is the time to say what’s on your mind. It’s an excellent time to be reconsidering the career path you’re on – if you don’t like where you’re headed, it’s the ideal time to talk to The Powers That Be about how you can change direction. Just be aware that, for as long as Mercury is going backwards, it’s not the ideal time to actually change direction, far better to just plot and plan your next move. The problems with this reverse cycle for you is that Mercury retrograde can bring about mix-ups and miscommunications. The next few weeks really see a great need for you to be double-checking anything and everything you do workwise. The spellchecker is your friend, as is the calculator.During this phase, you may find yourself feeling increasingly wound up, especially if your woes are compounded by a feeling that you get no credit for all the hard work you do. Try not to become too resentful. Best course of action? Yoga, tai chi or chi gung. Angel card message: Clear your space. Get rid of clutter and clear the energy around you – use feng shui. Life will flow more easily.

Leo Virgo

Libra Scorpio

more, entertain ideas you’ve never entertained before. Take something you’ve been cynical about in the past and give it another round of serious consideration. Just because you’ve believed X for years (a) doesn’t mean it’s right and (b) doesn’t mean that belief can’t evolve or even totally change. On a less dramatic note, if you’re about to do a study course or go travelling, you’re one of the signs that really needs to make sure all the details are nailed down. It’s like life is about to become one big Self-Improvement Course for you – the question is, do you have the courage to really grow? Because that does undeniably take courage. Tap-dance outside your comfort zone.It’s suddenly extra possible for you to achieve your goals – but only with a little help from your friends. And there’s another catch – Mars is a feisty little planet and wherever he goes, he takes his fiery attitude with him. Watch out that you don’t suddenly start taking on your mates and/or the people in your social circles, and the clubs and classes you belong to. Angel card message: Life Review… Take an inventory of your life and resolve to change or heal anything that is unbalanced.

Mercury is reversing in your Love zone. Yes, you read that right. The planet of communications is doing his backwards jig through one of the most important parts of your chart. Mercury going backwards here means that, for some, there will be an ex who looms large out of the shadows of the past and back into your life. For some the temptation to try again will be overwhelming – for others this last spin around the romance will be enough to give you ‘closure’. A conversation you should have had some time ago can happen, if you let it. If you’ve only papered over the cracks where an issue between the two of you is concerned, now is the time when you might end up hashing it out. If you’re just starting to see someone new, be sure not to allow any minor misunderstandings or mix-ups to derail you.Mars in your 9th house of Life’s Big Questions means you will be asked to redefine your views. Open yourself up to doing what you can – reading, travel, study – to open your mind up. Just make sure that once you (re)formulate your answers to Life’s Questions, that you don’t go ramming your POV down others’ throats. Angel card message: Indigo and Crystal Children. You have a bond with children, in particular you can help children who are sensitive.

Mercury is reversing in your Sex and Money zone. Over the next few weeks, try not to sigh too deeply and change the subject if and when someone asks you, “What are you thinking?” Right now, Mercury is reversing through your intimacy zone. In some ways you have the choice – drop at least one emotional barrier now or call the whole thing off. At the same time, this part of your chart is about your shared finances. It could be re your mortgage, your pay or your loans. At worst there could be confusion, missing payments and misunderstandings. At best you now get a chance to pay off an old debt, someone pays you back and/or you have a real chance to renegotiate at least one important financial agreement.If you know there are changes needed, you are not likely to sit around thinking about them much longer – Mars should fire you up sufficiently so that you Act. Now. Mars in this part of your chart arouses your ambitions – if you’re looking for work, expect to feel a new surge of motivation. The caution: Remember that Mars is the hothead of the zodiac and try not to lose your cool with co-workers and clients during this phase. Angel card message: Clairsentience. Notice your recurring physical and emotional feelings as they signify Divine guidance!

Mercury is reversing in your Daily Work And Health zone. It’s back to business for you. If you thought you were about to be allowed to lose yourself in fun and fantasy, it’s time to think again. As Mercury reverses through this part of your chart, you need to be looking hard at the way you’re spending your days. There is a lot of flexibility now so if there’s something you’re not happy with this is the time to speak up. You might be surprised at how willing others are to accommodate your needs and make the required changes, especially but not only at work. On the health front, now is the time to look at the routines you have in place to keep your body, mind and spirit in top form. If you know you’ve allowed yourself to lapse into bad habits, this is the time to reform and regroup. You will be very pleased you got in shape in a little while, as the Mercury reverse cycle ends and the focus shifts to your love life.Sex. Passion. Intimacy. Cash. All these are the domains of the 8th house. Now you have super busy Mars in there, stirring up these areas of your life. Best advice – enjoy the heat of Mars in your sex zone. Promise yourself not to argue about cash. Angel card message: You are safe. The Angels are protecting you against lower energies and guarding you, your loved ones and your home.

L I F E S T Y L E

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Capricorn

Aquarius

Sagittarius

Pisces

L I F E S T Y L E

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The part of your chart where Mercury is reversing is related to Children, Creativity and Romance. There is no doubt that Mercury in reverse means you might feel as though the second you come to a decision, some new information comes in and you have to think it all through again. Chaos and mayhem, indeed. However, once this cycle is finally over, you will have had the Planet of the Mind, Mercury, wearing a beaten path in this part of your chart – in other words, you’ll have had so much time to think and rethink your options, you might find that you’re finally ready to make a decision – one which you’ll eventually be happy to stick to. Good luck! Where creative projects are concerned, think of the next few weeks as a chance to rethink and revise. Make sure you save your original copy – you might not think much of the revisions you come up with at first. Mars is activating your Love Zone. Mars here can bring tensions but if you are smart, you can actually turn his visit into something positive. Rather than suffering in silence tackle issues so that the air is cleared. Good relationships get hotter and more passionate now. Bad ones just get argumentative! Aim for compromise where you can. Angel card message: Remember who you really are! You are powerful, loving and creative! You are very loved!

Mercury is going backwards in your Communications Zone. You can expect more mix-ups and misunderstandings than usual. If and when they happen, though, if you can try to be resolute and calm, they really needn’t be the end of the world. It’s more likely that you will find this period annoying rather than anything more serious than that. The more positive way to look at it is that Mercury going backwards here gives you a chance to rethink someone or something that you’d written off. If there’s a conversation you really should have had some time ago, this is your second chance to say your piece. This is also an excellent time to doing any kind of research but not such a great time to act on your findings. That time comes at the end of the reverse cycle in a few weeks’ time. Gather your info now and cogitate on it. Mars’ visit to your 5th House of Fun means you are officially ready to have a Good Time. You want to express yourself – and damn anyone who doesn’t like you for who you really are. For some, kids will be a source of hours of entertainment. However, if you’re locked in some kind of dispute re children, go easy now. Sexually, you’re h-o-t. Angel card message: Clairvoyance. Your spiritual sight is being awoken.

Mercury is reversing in your Home Zone. For some, this is going to give you the chance to literally go home. If you’ve been abroad for sometime, for example, it could be now that you pack your backpack up and head for wherever home is for you. For others it’s going to be a case of getting some kind of Blast From Your Past. Spending more time with your family than you’ve spent with them in ages is also a likely manifestation of this reverse cycle for you. There is a chance to catch up on family news like you haven’t done in ages, so slot some Quality Parental Time into your diary now. Do be aware of the miscommunications and mix-ups which are more likely during this time and be gentle as you sort through any dramas. If you know you’re a super stress head, watch out. Mars in this part of your chart can bring up issues related to stress, anger management and how well you are looking after yourself, mind, body and spirit. Careful not to work so hard you start to lose your cool with co-workers and clients. Angel card message: Hello from Heaven. Getting this message means that a departed loved one is looking down on you and helping you with your life.

CHECK OUT www.balancemagazine.co.uk for your monthly stars update

Aries

Gemini

Taurus

THIS MONTHBe aware that there is a massive chance for change if you have been feeling stuck. Late

July brings a marvelous link between Jupiter, the planet of good luck, and Uranus, the planet

of progress.Mercury, the planet of communications, is going backwards again as of 15th July. Oh

yes! Remember, this is not a bad thing. It’s a chance to look back and see how far you’ve

come, to revisit and revise, to rethink and review your life.

After a long and rare reverse cycle at the start of this year, Mars, the planet of action, is finally

moving out of Virgo and moving into Libra.

For your Daily Horoscope and more info about the month ahead as it

unfolds, please visit www.moonology.com

C O M P E T I T I O N

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Win gold, literally, with the Scoin Shop and the London Olympics

GOING FOR GOLD The UK is no stranger to

the Olympic Games. 2012 will mark the third time

it will come to London. After Mount Vesuvius erupted in 1906, devastating the city of Naples, funds were diverted to the city’s reconstruction, which left the need for a new destination to host the Games. London was selected and the 1908 Olympics were officially known as the Games of the IV Olympiad. To commemorate this historic event, a 2008 IVth Olympiad London Anniversary commemorative £2 Coin was struck celebrating the centenary of the London 1908 Olympic Games. The 2008 Olympic Centenary coin has a limited mintage of 1,908 and was minted by the British Royal Mint. The obverse of the commemorative London Olympic coin has an image of Her Majesty The Queen and the reverse features a running track, symbolising the Olympic Games. Within the track is the 1908 anniversary date and circling the track itself, the words “London Olympic Centenary”. The coin also has an incuse edge inscription, “The 4th Olympiad London”.

In preparation for London hosting the Olympic Games this year, the UK and the world’s only gold coin retail chain,

The Scoin Shop, has launched a series of official London 2012 Olympic Games commemorative gold coins. Comprising various elements of the Games, there is a set to commemorate each countdown year to the Olympics, a collection featuring the Gods, and a handover coin following the Beijing Games in 2008.

The Scoin Shop founder, bullion expert and international coin dealer since 1977, Alan Demby, commented: “There is a continued trend in increased value in some commemorative and rare gold coins rather than generic bullion coins. This is due to their limited mintage and the event they commemorate. The most recent example in appreciation of value are coins minted for the 2010 World Cup where we saw their value increase in a matter of months. The royal wedding has proven to be one of this country’s most significant and memorable events in years, which has dictated the popularity and value of the coins minted to celebrate this event. We expect Britons to want to commemorate the forthcoming Olympics in the same way.”

n For more information, visit www.scoinshop.com or call 0208 749 8450 or email any enquiries to London@sagoldcoin.com

Win!

Enter at

readers have an opportunity to win one of two Olympic Centenary coins worth £770 each

www.balancemagazine.co.uk/comps

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A healthy diet is all about eating a wide range of foods and getting the balance right. Food labelling is one of the tools that exist to help you make the right food choices for you and your family.

Guideline Daily Amounts (GDAs) are an indication of the amounts of energy and certain nutrients you can include in your diet. The values for an average adult and child are given below, and remember, in the case of sugars, fat, saturates and salt, these are maximum levels, not ideal amounts.

Guideline Daily Amounts (GDAs)

Most food products on sale in the UK will have GDA information on the packet, and many will have a label on the front of pack to help you make a choice at a glance.

Using GDA labels when deciding on which foods to buy and eat will allow you and your families to:

Check to find out what a product containsCompare foods with other similar foods before buyingChoose the foods that best suit your needs e.g. foods lower in calories, salt or saturates

By Alessandra Costigliola Food Information and Health Communications Manager at the Food and Drink Federation

The Food and Drink Federation is the voice of the UK food and drink industry, the largest manufacturing sector.

For more information visit www.fdf.org.uk

a d v e r t o r i a l

When using GDA labels consider:

• What changes do you need to make to your diet?• Which nutrient(s) do you need to focus on?• How will you use the GDA labelling scheme to help

you balance your diet?

To learn more about food labelling please visit www.gdalabel.org.uk or for resources showing how labelling can be used to inform food choices contact enquiries@fdf.org.uk

Each 30g serving contains

Calories

112Sugars

2.5g

3%

Fat

0.3g

<1%

Saturates

0.1g

<1%

Salt

0.5g

8%

of an adult’s guideline daily amount

6%

This is the percentage of the overall Guideline Daily Amount in the food you are about to eat

An example of a GDA label

This figure tells you how many grams (or calories) there are in one portion of a food

Getting to grips with

Calories Sugars Fat Saturates Salt

Adults 2000 90g 70g 20g 6g

Children 5-10 1800 85g 70g 20g 4g

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AD_Naturana_Balance_RZ.indd 1 16.03.12 14:15

ISSUE NO.1 | JUNE 2012

GARDENINGBegin with the basics

FINANCEHOW BEST TO INVEST

NHSRFKEEPING GOODCOMPANY+ETHELARMSTRONG HELEN

MIRRENRED-CARPET TRICKSAND ACTION FLICKS

INSPIRATIONRICH, REWARDING RETIREMENT:

A FIVE-POINT PLAN

INSPIRATION

GARDENING

RICH, REWARDING RETIREMENT: A FIVE-POINT PLAN

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BackgroundJohn Green is a 54-year-old doctor, married, with 2children aged 13 and 11, both currently in stateeducation. Dr Green works both for the NHS andprivately. His spouse is a full-time housewife. Thefamily have just received an inheritance of £30,000and have an 'old' endowment policy which is aboutto mature for £15,000. Their mortgage has already

been cleared, providing them with a surplus income of £500 permonth to help with future plans. Neither Dr Green nor his wife havewritten a will or a Lasting Power of Attorney. Dr Green worries aboutnot having Family Protection. He has been considering RetirementPlanning for some time and is pondering future university fees.

How LEBC Group helpedLEBC Group helped Dr Green by providing a bespoke Cash FlowAnalysis to help prioritise objectives and identify gaps in planning.LEBC arranged a Critical Illness policy since Dr Green had sufficientdeath protection but lacked protection against an income shortfallin the event of a critical illness. Arrangements were made for a 5-year life insurance for his spouse, to provide resources to fund post-school childcare until both children reached 16, at which age itwas felt they would no longer need it. Short-term cover wasselected to minimise the premium cost. By creating simple Willsand Lasting Power of Attorneys for the benefit of each other, LEBCGroup online Will Writing services proved a cost-effective means ofcovering this vitally important planning requirement.School/university funding aspects were examined and aninvestment portfolio was created, targeted towards university feesfor both children, utilising tax-efficient investment vehicles anddifferent asset classes to reduce investment risk and uncertainty.Later Life Planning was also a necessity, and a bespoke plan for thespouse (to avoid all future financial provision in one name) wasrecommended, to maximise future security for both parties.

Case

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dy

LEBC have 12 branches across the UK.

Please visit our website to contact the nearest branch to you:

www.lebc-group.comDisclaimer: Please note that this Case Study isfictional and used for example purposes only.

5. NHS Retirement FellowshipExpand your post-retirement horizons in the company of people with whom you have everything in common. We also speak to National Chairperson Ethel Armstrong.

Celebrity9. Helen MirrenBrilliant and more beautiful with every passing year, Dame Mirren proves that life after 60 doesn't have to go by slowly.

Inspiration 12. Successful retiringProfessional speaker Malcolm Rae divulges his five-point secret to a healthy, happy and fulfilling retirement.

Finance14. Investing wiselyMore time and disposable funds afford you the luxury to make informed financial decisions.

Gardening16. The beginner's guideGo green all the way with these basics on getting your garden going.

Relationships19. Great grandparentingOur children's children are a blessing, but our advice and helpfulness may often skirt the edges of interfering.

Fitness22. Tony's top tipsStay loose, relaxed and limber with the first of our four-part fitness special with personal trainer Tony Hill.

Appearance25. Beginning with basicsOur five-point hitlist on staying young, looking good and feeling energised.

GARDENING 101:A BEGINNERS GUIDE

CONTENTS

So here you are: done with the daily grind and ready to dive headfirst into the next exciting phase of your life. Retirement is where real life begins, a time to nurture hobbies and relationships and truly rediscover yourself. Sure, the idea of not going to in to work everyday is a little unsettling, but think of all those mornings where you'd wake up and think ''Oh, I wish I didn't have to go in today!'' Well, those days are finally here!

Hit the ground running by joining the NHS Retirement Fellowship (p.5) and sharing in Malcolm Rae's secret to retiring successfully (p.12). Finance expert Jasmine Birtles advises on how to look after your money (p.14), while staying in fighting-fit shape is a breeze with fitness guru Tony Hill leading the way (p.22).

Retirement is different for everyone: some find it daunting, others welcome it with relief. Either way, this is YOUR time to soak in the joys of new experiences, new relationships and a whole new way of living. Hold onto your hats: it's going to be quite the ride!

Sincerely,

Jill MarshallEditor

WELCOMETO IT!

Ed’s Note

4 MyTime

EDITOR: Jill MarshallDESIGN: Darwin ManibogCONTRIBUTORS: Jasmine Birtles, Carol Engelmann, Tony Hill, Lynn Ireland, Malcolm Rae, Paul Rix, Tony Webster, Kate Whiting

COMBINED MEDIA LIMITEDMANAGING DIRECTOR: David QuinlanOFFICE MANAGER: Katy Brown Stratum House, Chester Street,Chestergate, Stockport Cheshire SK3 0ASUnited Kingdom Tel: 0845 9000 890Email: enquiries@mediacombined.com

Fotolia Image BankPress Association: London

WE’RE IN IT TOGETHER

The NHS Retirement Fellowship not only presents an opportunity to connect with like-minded people, but also helps ease retirees into the new

phase of their lives. By Lynn Ireland

NHSRF

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The NHSRF is the UK-wide organisation for anyone who has retired, or is coming up towards

retirement, and has worked in the NHS for their career or at some point during their working life. Retiring brings with it a change in lifestyle, whether or not you're ready for it. Some manage just fine, but sometimes others need a little help. The NHSRF is in the business of making the transition a smooth one.

Why join?Some of the benefits that Fellowship

members enjoy include: regular branch meetings with speakers and a variety of other activities;branch day trips and leisure activities;newsletter detailing events, interest groups etc.; lobbying on matters concerning NHS retirees;access to free legal support;invitation to the AGM and conference;regional conferences and workshops;postal members’ conference and workshops;special offers and discounts (retail, online shopping and services);holidays and short breaks;interest groups; andaccess to a benevolent fund

Where can I join? Most people choose to become branch members,

but if you are unable to join a local group, you can join as a postal or overseas member. New branches are opening up in many parts of the country and membership is open to retirees (and their partners) from all NHS settings and disciplines within the Health Service. To join today, call our free membership team number: 0800 9151455. Membership subscriptions are set by the local branches and are usually between £7 and £15 per year. Postal membership is £10 and overseas membership is £20.

Get in touch! If you have questions or suggestions, you’re

welcome to contact the NHSRF directly.Director (Central Office): Mike Brown NHS Retirement FellowshipForston Clinic, CharminsterDorchester, Dorset. DT2 9TB Tel: 01305 361317 Website: www.nhsrf.org.ukEmail: info@nhsrf.org.uk Facebook: www.facebook.com/groups/117538834934279/

NHSRF

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After retiring from the NHS in 1990, Ethel Armstrong

returned to her roots in Dur-ham. She had nurtured a multi-disciplined career that started in 1948 and spanned 42 years of service in England, Scotland and Wales. Almost immediately after downing tools at NHS, she and two friends joined the Durham branch of the NHS Retirement Fellowship. ''I found myself in

a group where everyone spoke the same language,'' she says. ''It didn't matter whether you spent your career as a sister or cleaning the floors, we all met at the same level.'' Eternally passionate about helping others, Ethel wholeheart-edly threw herself into Fellow-ship work and hasn't stopped since. Now occupying the seat of National Chairperson, she's as committed as ever to providing

and maintaining a solid support structure for NHS retirees.

''The most difficult thing for a potential member to do? Walking through the door.''

Ethel's passion for caring ex-tends to her sense of empathy. ‘’People need people,’’ she says. ‘’Retirement these days involves a lot of disposible income to do the things you want to do, but eventually you get bored and

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THE CULTUREOF CARINGPassionate, invested, inspiring: Ethel Armstrong is the formidable force driving the good work being done by the NHS Retirement Fellowship.

If you're enjoying the many, many benefits that come from being a member, you have her and her team to thank for it. By Jill Marshall

want to reach out to others.’’ Most NHSRF branches have a ‘’greeter’’ at the door to welcome potential members. They can then come to a few meetings and suss things out before agreeing to join. ''The first and best thing a new mem-ber stands to gain is companion-ship with like-minded people,'' says Ethel. ''Not everyone waits for 60 to retire. We have members between 40 and 90 years old, so no matter your age, you're guar-anteed to find at least one person with whom to connect.''

''The weakest member of any branch is its most impor-tant member.''

Being part of the NHSRF means joining hands and being there for people who need it. ''Be-sides everything the Fellowship offers, we also provide an excel-lent welfare service and a Be-nevolent Fund,'' says Ethel. ''We're there to assist if someone has to

get to the hospital, needs a visit, whatever – there's always some-one from the NHSRF to help.''

“We’ll fight tooth and nail to see that money gets to where it’s needed.”

Ethel is determined to bring the needs of elderly people to the attention of the Health Ministry. Seniors in particular are suffer-ing as a result of the shortages of nursing staff and the overall poor quality of healthcare in the UK. “We applaud the staff who are in-volved at establishments where care is working,” Ethel points out, “but there are some reported cas-es where efforts are lacking.” This issue will headline at the NHSRF's annual national conference tak-ing place in Kenilworth between 29 June and 2 July this year.

''I'm always accessible. An-yone can ring me any time.''

Events like the ANC are great opportunities for members to in-

teract with each other and also the Fellowship's honorary offic-ers – all of whom are unpaid. ''All branches send delegates,'' ex-plains Ethel. ''Each one is always accessible to members.'' Meetings like these also allow for the ex-change of ideas between branch-es, like new activities or ways to attract new members. ''Despite close ties with the NHS, I find that recent retirees often don't know about our organisation and what we offer,'' says Ethel. ''Of course once they do discover us, they're always interested in finding out more.'' Even if members don't yet know each other, they're already connected by their shared em-ployment history. “I’m passion-ate about the Fellowship’s long-term survival and would like to see membership increase every year,” says Ethel. “It’s about car-ing for people who’ve spent their lives taking care of others.”

NHSRF

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Founding members of the Basildon and Thurrock branch of the NHSRF

celebrated 25 years in April this year.

HER ROYALFINENESSSelf-confessed action woman, Dame Helen Mirren

is never happier than when she’s hard at work. By Kate Whiting

Celebrity

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She may be turning 67 next month, but Dame Helen Mir-ren is showing no signs of

slowing down. Currently in sun-ny California where she’s hard at work playing Alfred Hitchcock’s flame-haired wife in a biopic of the legendary film director, she’s also just signed up for the sequel to RED (Retired Extremely Dan-gerous), an action film about a group of contract killers drawn back into action.

Call to action“The great thing about action

is you don’t have to act,” she says, smiling. “All you have to do

is get from A to B as proficiently as possible. It’s much harder to do a long speech from The Tem-pest.” Dame Helen is, without a doubt, the poster girl for the baby boomer generation – full of life and game for anything. Perhaps it’s her love of action films (last year’s The Debt saw her playing a spy) that has helped her to stay so fit and youthful.

Body of workLast summer she was crowned

Body Of The Year in a poll by LA Fitness, beating The Body herself, Elle MacPherson, and the slim-line Duchess of Cambridge.

“The reality is that I’m in a permanent state of guilt for not exercising enough. I’m just like anyone else really; it’s a con-stant struggle,” says the multiple BAFTA and Emmy winner. It’s a struggle she appears to be win-ning hands down. When she recently stepped out for dinner with American director husband Taylor Hackford in Hollywood, she managed to look radiant without even a touch of make-up.

“Holding your tummy in is another trick for making you look and feel good,” she has previous-ly revealed, and she was quick to

Celebrity

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Ravishing in red at the première of The Debt.

add: “I’m not beautiful, I clean up nice.”

Queen motherBorn Ilyena Lydia Mironov in

London, she grew up in Essex and dreamt of becoming an actress as a teen. She was soon talent-spot-ted playing Cleopatra and joined the RSC. Her best known TV role remains to this day detective Jane Tennison in Prime Suspect and she won an Oscar for playing the Queen on the big screen in 2006. She married Hackford, her part-ner since 1986, in 1997 and they split their time between LA and London. While he has two chil-

dren from a previous marriage, she decided against motherhood. In an interview on Australian TV, Dame Helen admitted she’s never been keen to be a mother ever since watching a graphic video of childbirth at school. "I swear it traumatised me to this day. I haven't had children and now I can't look at anything to do with childbirth. It absolutely disgusts me."

Green thumbs, lady spiesInstead, she spends her time

choosing between film roles that interest her and catching up with her hobbies. “I love to garden, and

I like to paint and draw. I also like to go out to dinner, but rarely to posh restaurants. We go to funky ethnic joints in Los Angeles: Ko-rean, Mexican, Japanese places.” She’s recently finished work on the Phil Spector biopic with Al Pacino, an experience she de-scribes breathlessly as “thrilling”, and there’s RED 2 to look forward to. As such an action fan, perhaps she could play the first female James Bond? “That would be cool wouldn’t it?” she says with a glint in her eyes.

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Dame Helen with her husband, Hollywood director Taylor Hackford.

RETIRE LIKE A CHAMPION

Inspiration

While retirement invokes mixed reactions, maintaining positive relationships and getting the most out of your new lifestyle requires

1.feeling good and 2. functioning well. Here's how to get it right. By Malcolm Rae

12 MyTime

H appiness, joy, contentment, enjoyment, cheer, curiosity,

engagement: these are all characteristics of a person who has a positive experience of life. A recent Government report has identified five key actions to achieve wellbeing, all of which seem tailor-made for a rich, rewarding retirement.

Connect Connections and relationships

with other people are seen by many as the cornerstones of life. It makes good sense to invest time in developing them and keeping them fresh. Social relationships, belonging and participating give self-worth, support, acceptance and encouragement and promote wellbeing.

Forget passive, stay active! If possible, walk, swim, jog

or cycle, dance, play games or garden. Exercise is associated with a greater sense of wellbeing, produces endorphins, elevates mood and ability to cope. An active lifestyle also lowers the rate of anxiety and depression and protects against cognitive decline in later life. For example, if your destination is within walking distance, take a stroll instead of driving.

Take notice, be curiousCatch sight of the beautiful;

remark on the unusual. Notice the changing season, not just the football or cricket seasons! Savour moments with friends, family, a good show, match, meal, holiday or a journey. Be aware of the world around you and how you feel. Reflect on and savour your experiences; it helps to appreciate what matters to you and adds to your resilience.

Keep learning Be open to new possibilities,

skills or knowledge, rediscover old interests, sign up for courses. Take on new responsibilities, provide coaching or mentorship.

Learn to play an instrument, join a choir or sharpen your culinary skills. Setting yourself a challenge and achieving it leads to a sense of accomplishment which can be fun and lifts your mood, which in turn helps you to feel confident and optimistic.

GiveThis can be as simple as

thanking someone, sending a card, letter or gift, or volunteering your time. Seeing yourself linked to community activities and

RETIRE LIKE A CHAMPION

offering support and kindness to others provides meaning. We all have valuable work, life experiences and perspectives to share.

Remember: It makes sense to look after your mind, body and spirit. Re-prioritise your time, energise, focus, and spend more time on activities to enhance your wellbeing. Be a player, not a spectator.

Malcolm Rae is an NHS retiree and motivational speaker.

Inspiration

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INTELLINGENT INVESTING

You’ve finally made it: you’re at the start of your freedom years! Here’s how to make your money work hardest for you.

By Jasmine Birtles

Finance

14 MyTime

You really don’t need to rush into decisions when you first

retire. Take your time, get advice from the right sort of people - ide-ally independent advisors (not your bank manager) - and think about what you want to do with your money. Here are some ideas to start you off.

Keep your NHS pensionYou could be offered the op-

tion to take a larger tax-free lump sum from your NHS pension in exchange for a lower long-term pension. It may be tempting to take the cash, but in most cases the best long-term value is to maximise your pension pot. This is because the rate at which your pension is exchanged for cash, known as ‘the commutation fac-tor’, usually isn’t that generous, and a guaranteed, index-linked pension that lasts through your retirement with widow or wid-ower’s benefit is far more valu-able.

Cash is kingKeep some money in the bank

just in case. As a rule of thumb it’s a good idea to have around 10% and 25% of your money in cash (savings accounts). Keep as much of it tax free too. Put it in a Cash

ISA (you can put up to £5,640 a year) and go for NS&I products. “Speaking of tax, don’t forget you might have to pay some when you’re retired. Also make sure you’re on the right tax code,” says Annie Shaw of Cashquestions.com.

Consider propertyIf you have a lump sum to in-

vest then property can be a good way of getting a regular income. However, there are many down-sides including the cost of main-taining it and the effort of getting things mended. “The main down-sides of property is that it is an illiquid investment,” says Mark Harris of SPF Private Clients. “It’s difficult to dispose of quickly. It also needs to be held for the long term, as prices can fall in the short term.” One way of avoid-ing the costs for a few years is to invest in a Barratt Homes show home where they rent it off you for a few years while they show it to prospective buyers.

Go for dividendsInterested in stocks and

shares? You can get an inflation-beating return if you invest in companies that offer consistently good dividends. Companies pay

dividends, or a share of the prof-its, to their shareholders twice a year and those that make re-ally good profits can make a lot of money for investors. The dif-ficulty is knowing which com-panies will continue to pay well in the future. David Kuo of Fool.co.uk says, “Take a look at the dividend history of a company. If it has a good track record and the company is secure, it’s worth put-ting it in your portfolio.”

Green for greenInvesting in forests can be a

good way of making some money and cutting down your children’s inheritance tax bill. Wealth held in the form of a commercial for-est becomes free of inheritance tax after you have owned it for two years since it qualifies for business property relief. Also, the income made on any sale of timber is free of income tax and any rise in the value of the trees is free from capital gains tax. Plots generally start at about £100,000, although you can also invest in forestry funds with a minimum of £25,000.Jasmine Birtles is founder and editor of finance website Money-magpie.com

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GARDENING 101:A BEGINNERS GUIDE

Gardening

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So retirement has arrived and, among other pursuits, gardening has appeared on the

agenda. The question now is: where do you start? By Paul Rix

GARDENING 101:A BEGINNERS GUIDE

Size, where to plant, when to water, which tools to have on hand... Getting into gar-

dening – and going about it the right way – is not as cut-and-dry as it sounds. To really turn an empty plot into a flourishing cor-ner of green heaven, take note of this checklist specially compiled for gardening novices.

What to grow?Well, what would you like to

grow, and what, given your plot, can you grow? Once you know what your plot is like in terms of size, aspect, soil and so on, sit down and work out what you would like to grow. Walk around

your area and look at what is growing and doing well. When you see someone in their garden, talk to them. Most gardeners love a natter over the fence! You'll make new friends and, in the process, discover what you can or can't grow in your location.

Accessorise! This depends a little on what

you hope to do. For a straightfor-ward mixed garden, get a good fork and spade. I'd go for stainless steel every time: something with wooden handles (the plastic han-dles commonly used are attached with a thin mild steel cone which rusts and breaks in a couple of

years). Invest in a rake about a foot wide with about 10 to 12 teeth and straight across the top. A good hoe is essential. A simple swan neck pattern is the most useful in most gardens. A decent pair of secateurs more or less covers most general needs. Get the type which cut down onto an anvil rather than the glorified scissor types which twist far too easily. Lastly, get a good builder’s barrow instead of the galvanised version with the solid wheel.

Get a little dirtyIf you are planning on growing

fruit or veggies, then a compost heap is an absolute must. You

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can use pallets. I use a couple of sheets of tin held up with some strong stakes (angle iron will do). Leave one end open so you can tip the contents of a wheelbarrow straight in.

Shady businessMany ornamentals will toler-

ate a degree of shade: some need it, but veggies hate it. If the shade is from trees, anything you grow there will need to be drought-resistant as the trees will nick all the moisture.

Don't hate, irrigate!Watering plants growing in

the soil – other than to settle them into their new home – should be avoided far as possible. This is where the compost comes in. Get it dug in, but make sure it's wet first so that the plants will go

down after the moisture. With constant watering the plants will grow most of their roots on or near the surface, and if for any reason (holidays, hosepipe bans etc.) they don't get watered for a couple of weeks in hot or windy dry weather, they will not flour-ish.

Pitter-patter patioWhichever containers you

choose for patio plants, make certain there are decent drainage holes in the bottom. Waterlog-ging kills more container plants than all other causes combined. As to what to grow, everything from acers to aubretia and carrots to conifers ; it is all down to taste.

Let's go insideEven with no outside space

you can still grow some plants.

Try growing a compatible se-lection of pot plants in a large decorative pot, somewhere with not too much direct sun. Always ensure drainage: stand the pot, large or small, on a waterproof pan with a layer of gravel in it. Keep a little water in this pan, ideally with a tiny air gap under the flower pot.

Remember: Starting a garden should be fun! It doesn't have to be expensive or hard work, and depending on what you want, it can be just as productive in win-ter as on a hot summer's day. En-joy! I do...

Paul Rix is an author and regu-lar contributor to gardening fo-rums under the pseudonym ''Old Geezer''. His book Behind the Pot-ting Shed is available on Amazon.

Gardening

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RUNNING INTERFERENCE

Wanting to play a role in the lives of our grandchildren is completely natural, but sometimes helpful overtures can be

misconstrued as interference. Here's how to know the difference. By Jill Marshall

Relationships

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Monique* is a stay-at-home mum with two little boys,

Randall*, 3, and Alex*, 18 months. Unfortunately, her experience as a relatively new mother is being tainted by her mother-in-law Tess*. ''She's driving me bonkers,'' says Monique, 35. ''She bosses me around and criticises everything I do, from feeding and dressing the boys to how my husband and I choose to discipline them.'' The constant meddling and criticism have not only soured her relationship with her mother-in-law, but also created tension

between her and her husband. ''I just want her back off,'' says Monique, ''but I don't know how to tell her without creating an explosive situation.''

Mutual respectWhile Tess's experience as

a mother of three now-grown sons is certainly valuable, her unsolicited advice and constant presence are unwelcome by her son and his wife. Grandparents may have their own ideas on child-rearing, but it's important to respect children as capable adults and to create a nuturing

support structure. Says chartered psychologist, author and personal-development trainer Graham Price: ''Sometimes grandparents' approach might be more severe, consistent with the greater authority justified by their age and experience. The important thing here is that the parents understand and concur with those differences so they don't feel undermined.''

Being availableInstead of being pushy and

meddlesome, the grandparents should be available to provide

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support and advice when they’re asked for it. It's important to remember that, ultimately, the parents are responsibile for their children's wellbeing, daily routines and discipline. ''Many parents do allow flexibility for indulgent grandparents,'' says Proudgrandparents.co.uk author Elizabeth Grace, '' but those same grandparents shouldn't stray too far from the standards set by the parents.''

Speaking upIn the same way that parents

shouldn’t heistate to address the

issue of interfering grandparents directly and honestly, so should grandparents speak out if they feel their grandchildren are in genuine danger. Says Grace: ''If the children are neglected or abused, either physically, sexually or emotionally by their parents, grandparents have a responsibility to see that the children are moved to a safe and loving environment.''

Happy familiesAny healthy relationship is

built on a foundation of trust and mutual respect. As grandparents,

the best thing to do is to be there for our children, lend them support when they need it and, most importantly, trust them enough to raise their children in their own way. Understand that there are boundaries and as long as you respect them, you can look forward to fostering loving, concrete relationships with your grandchildren.

*Names have been changed to protect privacy.

Relationships

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Side lunge (legs) Stand with feet slightly apart, place hands on hips and out to the side with the left leg, keeping toes fac-ing forward. Leaning into left leg bending knee to 90 degrees while lengthening the right leg. Step back to starting position. Perform 3 sets of 12 reps.

Fitness

OVER FIFTY AND FIGHTING FIT

Staying strong as you head beyond the big Five-Oh is easy if you know how. Our fitness expert Tony Hill brings you the first of four instalments

to keep you fit and fabulous. Photographs by Tony Webster

22 MyTime

Dumbbell squat (legs) Stand with feet hip-width apart and dumbells down by each side, keeping your chest high, shoulders back and knees over the 2nd and 3rd toes. Perform a sitting motion bringing the hips towards the floor until knees are at 90 degrees. Push through the mid- foot and heel back to standing position. Perform 3 sets of 12 reps (6 – 20 kg).

OVER FIFTY AND FIGHTING FIT

Fitness

MyTime 23

Iron-cross fly (chest and abdominals) Lie on the ground face up with arms out to to the side and a dumbbell in each hand, knees bent. Soften elbows and exhale as you bring dumbells over mid-chest as you raise feet off floor, bringing knees just over hips. Inhale as you return both arms and legs to the starting position. Perform 3 sets of 12 reps (4 -12kg).

Fitness

24 MyTime

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LIVING IT UP

Beauty/Wellbeing

So the long uphill climb to stay ahead of a demanding job whilst juggling the many facets of raising a family and running a home is over. Now is the time to

enjoy every moment of what lies ahead. By Carol Engelmann

MyTime 25

Staying healthy and feeling good at any age requires a little work, but when you get

it right, the possibilities are end-less and so enjoyable that you’ll wonder how you ever found time to go to work!

Working outExercise is what keeps us mo-

bile, strengthens muscles and promotes bone density, but it should never be a chore. The secret here is to find something that you enjoy so much you’ll hardly notice the “exercising” bit! The variety of fitness choices on offer today for the over-60s is amazing: from dance to trekking, sports clubs, charity walk groups, home-fitness programmes with small equipment and even your own personal trainer on CD. Start small and you’ll feel the benefits: more energy, better sleep and maybe even some weight loss.

Eat rightHand in hand with exercise

for a healthy body goes healthy eating. Simple but so often mis-understood, healthy eating does not have to be expensive or time- consuming. I have cut right back on sugars, salt, processed foods, saturated fats and white-flour products. Healthy vegetables and fruits along with fish and chicken can be served in many delicious ways and go a long way to avoid-ing weight problems, high cho-lesterol and blood pressure. This leaves me free to enjoy the odd ice cream, delicious steak and of course celebrate with a few glass-es of wine occasionally.

Sleep on itGetting a good night’s sleep

comes almost naturally when we eat well and put a little exercise time into the day. It is not true that we need less sleep as we get older. We have simply trained ourselves to manage with less. Learning how to pace ourselves and relax as well as remember-

ing to drink sufficient water are healthy, feel-good habits worth developing.

Feeling prettyLooking good is an exciting

and fun part of getting older. Take advantage of high-tech anti-age-ing skin care, make-up and other products designed for our age group. More and more websites and magazines feature sections devoted to the new, older genera-tion, so keep an open mind when it comes to clothes and hairstyles. If we are going to live longer than our parents, then why not enjoy every moment of looking and feeling fit and healthy!

Carol's top tip: Plan time slots for these activities now be-fore the world and your loved ones fill in the spaces! Most im-portantly, have fun! Carol Engelmann is a health and beauty expert for mature adults. Read more at her website: www.anti-aging-4-mature-women.com

Beauty/Wellbeing

26 MyTime

For more information:

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Guiding you towards a brighter future.

Offices Nationwide: Birmingham, Bristol, Cardiff, London, Manchester, Milton Keynes, Newcastle, Sheffield, Wakefield & Edinburgh* (associated office). Russell Jones & Walker Solicitors is a trading style of Slater & Gordon (UK) LLP (OC371153 ); Slater & Gordon (UK) LLP is authorised and regulated by the Solicitors Regulation Authority.

Contact us today: 0808 175 7767 www.rjw.co.uk enquiries@rjwslatergordon.co.uk

Looking Forward?

Careful planning will help you enjoy your retirement. Everyone wants to protect what they have achieved during their working life so it helps to know what options are available.

The Trusts & Estates team at Russell Jones & Walker, part of Slater & Gordon Lawyers, specialise in Estate Planning. This involves a complete review of your financial and personal affairs to identify practical solutions to your particular circumstances. We understand that you want to:

Protect your wealth Control your future Enjoy your life

Whether or not you have already addressed such things as Wills or Powers of Attorney, we can help you discover how they connect together to create your Estate Plan. Contact us for more information on any of the following matters:

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H1715_NHS_MyTime_A5.indd 1 30/05/2012 15:08

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Address ……………………………………..........…………...........

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Membership Application Form –

please complete the form then tear along the perforation lines.

Please tick one box only

I am interested in joining the NHS Retirement Fellowship. Please send me more information and details about local branches - Do not send any payment

OR

I wish to join the NHS Retirement Fellowship as a National (Postal) Member. I enclose a cheque for annual postal membership of £10.00 made payable to the NHS Retirement Fellowship Please send your completed form to:-Mike Brown, Fellowship Director, NHS Retirement Fellowship, Forston Clinic, Charminster, Dorchester,DORSET.DT2 9TB

The NHS Retirement FellowshipThe NHS Retirement Fellowship is a registered charity, created in 1978 for the benefit of all employees of the NHS, together with their partners. Thousands of Fellowship members enjoy a range of social, leisure, educational and welfare activities through a network of branches across the UK. The branch provides a venue for healthcare staff to continue friendships formed during employment and offers the opportunity for individuals to make new friends and enjoy the companionship of people from a shared NHS background. Members come from all sections of the NHS.

Benefits of membership

Individuals can join a local branch whether or not they have worked in the area previously. An annual conference and holiday with organised activities is open to all members and friends. At conference, branches put forward motions for debate and, if passed, these are sent to the relevant government department. As an organisation, the Fellowship can lobby government more effectively than an individual or a branch. A Benevolent Fund is available to support members and their partners in financial need – subject to certain criteria.

In areas where there is no local branch a retiree can still join the NHSRF as a national member and receive the newsletter and other information from Central Office, enjoy the benefits negotiated for members and attend the annual conference.

A national insurance policy covers all members and staff on Fellowship business for public and employers’ liability. Other benefits include a free legal service to members in England, Scotland and Wales, NHS Discounts, access to preferential rates for personal insurance and an annual holiday abroad. You will also receive our quarterly Newsletter together with all the useful information and great offers in “Club Together “

How to join the Fellowship

If you would like to join the Fellowship and take advantage of the many activities and benefits it provides, simply complete the membership application below. We will send you details of your local branch where you will be made very welcome. If you are not able to join a branch at present but would like to maintain links with colleagues and the NHS, we can offer you national membership. Both branch membership and national membership entitles you to the full range of benefits. If you have any queries about the Fellowship, telephone the Fellowship Director on 01305-361317, email us at info@nhsrf.org.uk , visit our website at www.nhsrf.org.uk or write to us at the address on the application form. We hope that you have an enjoyable retirement

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