SUMMER 2012

...a better you

FRESH AIR FITNESS
Lift your mood in the great outdoors

Get Groomed Get Gorgeous

THE HUNGER GAMES

No more yo-yo diets

HAPPY MONDAYS
How to start the week well

Great Britains

2012

JESSICA ENNIS AND TOM DALEY TALK

BIKES TO

CYCLING SPECIAL

WIN

Dental Insurance from AXA PPP healthcare

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W E L C O M E

Expert profiles
Dr Christian Jessen
Christian University London, having Drhealth/HIV.graduated in 2000 fromanddisease,Collegemedicine and trained in general medicine, infectious travel sexual He has lived in Kenya 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

welcome
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. Thats 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 cant wait to start cycling with my family and hopefully I can still remember how. After all, its just like riding a bike.
Enjoy our issue!

Rhaya Jordan

over 20 years. She has worked Rhaya Jordan hasofbeen in practice for private trained doctors and in Sydney, Cairns and London in both practice and as the Naturopathic Director Blackmores UK. She has 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 cant remember the last time she went on a diet. www.londonnaturopathy.com

Ian Marber

respected nutritional health Ian Marber is aauthor of manynutritiontherapist, broadcaster andweight journalist and books on nutrition and healthy eating. A co-founder of The Food Doctor clinic, Ian specialises in management, digestion and eating disorders.

Yasmin Boland

astrologer and New Yasmin Boland, has Journalist turnedrealisedfor insights forAge writer,years. Passion turned to been scouring the skies over ten profession when she 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. Shes 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

has Personal Trainer for 15 years and a loyal Tony Hill due been aability to get results. ABody Combathas built are clientele to his qualified Sports Therapist, Tony trains clients at Class Fitness where his classes 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

is the Anamchara Detox Retreats qualified KarenCulinaryfounder of growing up as a professionaland is a worth of Raw Arts Chef and Pilates teacher. With ten years experience behind her, and 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

VISIT US

Cait Hall, Editor

Sandra Roycroft-Davis

Roycroft-Davis is and Thinking Slimmer. Sandrainspiring people to the Founderwith aCEO ofSandra,zest for life,ofShe celebrates empowerment and choice passion and caring and look and feel their best. a mother 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

Contact us:
Editor: Cait Hall Art Director: Becky Haslam Feature Writers: Kathryn McCann Subbing: Paula Knight
balance magazine | Stratum House | Chester Street Chestergate | Stockport | Cheshire SK3 0AS T: 0845 9000 890 | F: 0161 601 0220 info@balancemagazine.co.uk www.balancemagazine.co.uk balance magazine is published by Combined Media Ltd

Dan Roberts

Dan professionally coaching in 1993. By the time teamfirst beganexperience (in Tennis andsports backwithofvarious of 1-2-1 Dan graduated from university he amassed thousands hours and coaching Lacrosse) 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

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25
S U M M E R
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2 0 1 2

THE

COVER
56 58 60 62 64 67 73 78

H E A L T H
Lets get Physical Dr Jessen gets us hot and sweaty Reshape in Rotherham The Rotherham NHS Foundation Trust Wellbeing that Works Calderstones Partnership NHS Foundation Trust Ambassador of the North North East SHAs Elaine Wilson Tri Umphant NHS Triathlon event warms up for summer The Truth about Cats and Dogs The healing powers of our four-legged friends Spotlight on Hay Fever Tissues at the ready Health News Why laughter is the best medicine

Happy Mondays The perfect start to your week Boys of Summer Get groomed in time for summer Hope and Glory Jess Ennis and Tom Daley prepare for The Games Fresh Air Fitness Embrace the great outdoors The Hunger Games The science behind why diets fail

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C O N T E N T S

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F I T N E S S
38 42 47 54 Iron Will Corinne Ellison prepares for her Ironman challenge after heart surgery Get in Gear Harness some pedal power this summer Back in the Saddle Get cycling this summer with National Bike Week Fitness News Stay cool and soothe muscles with a mobile ice bath 80 82 86 90

42
D I E T
The Diet Flex Muscle building diet advice Decode your Cravings What is your body trying to tell you? Recipe for Performance Nutritional tips for maximum fitness Diet News Smart choices to maximise results 11 14

92 67
W E L L B E I N G
On the Rebound A male view of break-up dating Clash of the Body Clocks How to reset your timings

I N N E R
16 19

Y O U

B E A U T Y
27 29 30 Super Naturals Go Green beauty Seven Natural Wonders The power of nature Beauty News Look hot all summer long

L I F E S T Y L E
95 Healthy Horoscopes Yasmin Boland guides you through the month

21

The Yo Yo Games We dont want to play any more Personality Clash How to get on with absolutely anybody Depressed or Stressed? Take our quiz to find out

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rideit VISIT away TO .co.uk

Get cycling!
f you own a bike, chances are the tyres are at, the chains 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
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 youve 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!

to fi Ride nd your lo it aw ay re cal tailer

DAY

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?
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 of your 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.

Choosing the right bike

There 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.

Before you buy a bike, make sure you ask yourself these questions:
What type of cycling will I be doing? Whats 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?

Buying a bike
The 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

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!

Hybrid bike

Dutch bike

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.

same time. Were 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

0% finance
Ride 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: 500 Deposit: 50 12 monthly repayments of: 37.50 Total amount payable: 500

Fold up bike

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 dont have much storage space at home or are travelling part of their journey by car or train. Designed for use on

Buying a bike can be made more affordable with Ride it away retail finance
the road they generally come with mudguards and luggage racks as standard. Smaller wheels means they are primarily better suited to shorter journeys.

And lastly find a bike buddy

Cycling is even more fun when youve 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

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,

0% APR representative
Use the calculator at www.rideitaway.co.uk to work out how little your monthly repayments could be.

together is a great way to get them away from the computer or

TV screen whilst getting fit at the

*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.

ppy Ha
M
ondays 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 were 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 dont 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?

AYS OND M
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, youre able to own the day and choose the outcome that you want.

Change your mindset

A 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. Theres 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

Finding freedom

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

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

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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 youll 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 cant eat, drink a glass of warm water cooled from the kettle to get your digestive system going.

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, theres 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.

Mini meditations

Clearing 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.

Body and soul

When you do reach the weekend, adopt healthy habits to help you feel happier and more energetic as Monday approaches. Dont 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 youll 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.

Harness the Friday feeling

Adding 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

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

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REBOUND
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 THE
T

he 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: whos next? After every long-term relationship, Ive 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

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Im ju st not re a for th dy is

full of catch-ups with girls Lucy was always suspicious of, just to see if she was right. She was wrong: ones getting married and anothers found the man of her dreams. They really were the just good friends Id 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 dont know where my heads 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-fiance; the other a 22-year-old fan of my writing. I meet the girl-fan, but cant find the shallowness in my heart to take advantage of her. Still, Im 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 Id 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 Im 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-fiance 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. Id guess thats how many men feel when they are fresh out of a long-term relationship. So if youve met a man who says, Im not sure where my heads at right now or indeed you are a man who cries at (500) Days of Summer, theres a chance its 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

of security; and the fear of not knowing where the next sex is coming from. But for men, at least this one, its more than that. It seems a primal compulsion. Society deems it the mans 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-fiance) ended so badly that, when I bumped into the woman involved, a few years later, she literally ran away. No, this time I wont 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

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Clash of the

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

BODY
I
t 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 its also rare out of 10 only two said they and their partner synched. For those who didnt, 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 persons sleep, it does have a direct bearing on their relationship, especially if one is naturally a lark, while the others an owl. Different night-time habits arent bad in themselves; its 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 arent often discussed its 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 Ive 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 youre not disturbing one another. If you are, then youll have to learn to dance around and accommodate each other.

CLOCKS
Of course its 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 were both at home. Its a common enough scene, one half falling asleep in front of the box, but, even if its a relatively small bone

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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 doesnt, 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 theyre more delicate. Its because womens 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 its actually a clever move. There is nothing wrong with separate beds, as youre allowing each other to have a decent nights sleep, and in a way thats more respectful. The odd night apart wont 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 dont light up the whole room. She also recommends twin mattresses or single duvets, so you are less aware of the others 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 isnt something that needs to escalate or that you need to have therapy over.

Different night-time habits arent bad in themselves; its only when this difference affects day-to-day life that it becomes a problem
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-YO YOgames
hey are the 10 words anyone trying to lose weight dreads hearing: All youve got to do is make yourself eat less.

If weight loss were that easy, an estimated 13 million Britons wouldnt be on a diet, doctors wouldnt be writing 1.5 million prescriptions a year for diet pills and England wouldnt 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 shouldnt be thinking about food! An endless diatribe of counting calories, weighing, and what can I eat / what cant I eat? You also feel hungry and deprived the brain craves for what it cant 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

Tired of the diet cycle? Cognitive hypnotherapist Sandra Roycroft-Davis applies the brakes for balance readers
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 theyre addicted to. Were not telling people You will do this or that. In a way, our unconscious minds have already created a state in us where we cant 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 were doing? So we actually de-hypnotise people so they stay in control. The Slimpod doesnt mention diets but instead focuses on imagining how you want to look using visualisation. The special language

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 patients negative thoughts and arguing rationally against them to try to use the conscious mind to change behaviour. Thats willpower put another way.

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Y O U

To lose weight healthily and then keep it off requires a lifestyle change

called WordWeaving also suggests making different choices but it allows the users 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

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 dont 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

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Enter NHS10 & your password to qualify for 10% off for life!

F OF FE % LI 10 R FO
www.uktights.com

LASH C
rsonality Pe
you are, there o matter how easy-going N on in your life will inevitably be one pers ly Morrow that makes you bristle. Mol the situation ows you how to deal with sh

I N N E R

Y O U

y husband and I are a classic case of the attraction of opposites. Hes punctual, an early riser, and loves his routines and rituals. Im 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, hes sitting in the car with the engine

running, while Im chasing round the house searching for my mobile/keys/bag. My eight-yearold 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.

the gene pool. Diversify inherited characteristics. Maximise the chances of passing on useful traits. Whats harder to explain is why some people powerfully repel us. However much we might want to see ourselves as tolerant, laidback individuals, most of us know at least one person who raises our hackles, sometimes to such an extent that were 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.

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

Genes dont give a hoot about good manners

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 couldnt put my finger on the problem, but I couldnt stand him. The marriage went ahead and my friend and I lost touch for several years. Later, when theyd 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.

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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 whats 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

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 dont 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 dont 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 didnt 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 shouldnt 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 Alzheimers 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, dont give a hoot about good manners.

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DEPRESSED
OR STRESSED
How to tell the difference
At the end of a hard day, many of us will wail Im so depressed! But when do we really cross the line from everyday tension into something deeper? balance investigates

W E L L B E I N G

veryone 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

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days. Most of the time when we say Im 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, were always stuck in second gear. What makes it worse is that, as a society, were not very patient with the idea of gloom. Even government has got in on the act with the launch of David Camerons 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, Were 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 doesnt sound very long, but if you are unremittingly low for that period of time, most experts agree there could be a problem.

That said, as Julia Lamb from Mind points out, Everyones 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

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. Its 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 youre just feeling miserable or youve actually become depressed, think about whether you can share your feelings with your friends and family. If you cant, if you feel you are suffering alone, it may be time to seek help.

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

000

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W E L L B E I N G

Are you depressed?

ANSWER THE QUESTIONS BY CIRCLING EITHER A, B OR C: A = NO, I DONT FEEL LIKE THIS B = YES, A LITTLE C = YES, CONSTANTLY, FOR MORE THAN TWO WEEKS
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 arent 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 dont have to talk to them? A B C Are you struggling to cope with aches and pains that dont 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?

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 youre unlikely to be depressed. Exercise regularly to release feel-good endorphins holistic approaches also work well, particularly yoga. Watch your diet its 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

WHERE TO GO FOR HELP

1 2 3 4

Your GP. If you are diagnosed with depression, they may suggest antidepressants, but drugs dont help everyone. You may also be offered a self-help group or counselling. Visit the websites of The Royal College of Psychiatrists (rcpsych.ac.uk) and Mind (mind.org.uk). To 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). If you feel suicidal and need to speak to someone, call The Samaritans on 0845 790 9090 (Samaritans.org).

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 cant 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.

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bad breath
is it you?
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.
Effective oral hygiene with TePe: 1. Dental Floss 2. Interdental Brushes 3. Tongue Scrapers 3 1 2

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

G R O O M I N G

Boys of

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

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, youll 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 aftersun cream to de-stress your skin and prolong your tan. If your hair is thinning, dont forget to protect your scalp too.

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. Dont worry, none of the good brands will leave you looking orange as long as you follow the instructions. Spray-on tanning is

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G R O O M I N G

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

Philips Bodygroom Pro 70

Fake Bake Sport Daily Tan 14.50

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 dont 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.

Nothings 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 were generally sweatier than women. If youve 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 youll be stopped at the door! As youll most likely be wearing sandals or flip-flops, ask a chiropodist to take a look to see if youve got any unusual lumps, bumps or growths such as verrucae, ingrown nails or a carbuncle. Finally, with bright sunshine theres nothing worse than fluorescent yellow teeth. Brush and mouthwash twice daily and if this doesnt sort it, ask your dentist about tooth whitening. This can usually be done at home in just a few half hour sessions.

Anthelios XL Sun Protection by La RochePosay from 9.45

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SUPER naturals
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

B E A U T Y

rom 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.

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B E A U T Y
According to the Beauty Trend Predictions report from market researchers Mintel, were 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 ecofriendly formulas. Think of it as turbocharged green beauty. On the face of it, combining nature with science may seem counter-intuitive, but this isnt simply throwing chemicals into botanical formulas, rather it is about adding the hightech 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 werent 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, its the appliance of science that has given them the results that they crave. Creating skincare thats 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 planets health, but still want the skincare products that will perform on par with their synthetic counterparts. Weve had to become very clever in the way we work with natural ingredients. Skincare guru, Liz Earle, cofounder 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 as these are quickly absorbed into the upper layers of the skin helping to plump and smooth. Lizs 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 isnt 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 its 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 selfreinforcing cycle.

Plant extracts are more effective than synthetic alternatives

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B E A U T Y
Neom Sensous Body Wash, 16 www. neomorganics.com includes powerful extracts of Japanese Seaweed and Pomegranate, making for an utterly gorgeous cleanser.

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.

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.

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.

NATURAL WONDERS
Harness the power of nature
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.

Ren Keep Young and Beautiful SH2C Serum, 46 www.renskincare. com contains rice protein to aid skin cells, while a wheat peptide firms.

Liz Earle Superskin Moisturiser, 36 www.lizearle.com high levels of GLA and omega-3, helps prevent moisture loss and improves skin elasticity.

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BEAUTY

HAIR SAVIOUR K
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 superstrengthening proteins, will leave hair feeling as good as new and full of bounce this summer.

eeping 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.

Win!

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

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B E A U T Y

GO GREEN
GO WILD FOR AFRICA
Indulge 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. 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.

Win!

Win!

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

SPECIAL READER OFFER

balance has a years 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

By creating Fair Trade opportunities they are helping to empower the men and women balance has a Wild of Africa to create Body Butter and a sustainable Soap to give away income from the to one lucky reader. world around Enter at www. them. Now thats balancemagazine. something to go co.uk/comps wild for.

Are you barking up the right tree?

supplement an antioxidant plant Natural from the barkPycnogenol (pic-noj-en-all),clinical was published extract of the French maritime pine tree, found to improve skin hydration and elasticity in women in a trial 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

In the pink
Win!

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.
Experience a world of pure luxury at Careys Manor Hotel & SenSpa, situated in the heart of the idyllic New Forest, where youll 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.

An Essence of SenSpa day at Careys Manor

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DISCOVER LIZ EARLE...

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.

The foundation of fabulous skin

Liz Earles 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, theyll 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 Earles skincare essentials regime on LIZ EARLE TV
Aloe vera (Aloe barbadensis)

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.

SHINE-BOOSTING
Extracts of apple and orange gently smooth each shaft of hair, for enhanced shine.
Full terms and conditions apply.

Our must-have mascara

Water-resistant, flake-free and long-lasting - their make up bag essential, Lash Definition Smudgeproof Mascara. If Im really short on time, my must-wear beauty essential is mascara. It instantly draws attention to the eyes and makes them sparkle.
Jane Bradley, International Make up Artist

Enhance your look with Lash Care Intensifying Mascara Base, for lashes that appear even longer and thicker. Visit lizearle.com/makeup for more detail or watch
LIZ EARLE TV

Visit us in store, call 01983 813913 or shop 24 hours a day at lizearle.com

twitter.com/lizearle facebook.com/lizearle

F I T N E S S

OPlEy Hnd g or a
As the London 2012 Olympics loom ever closer, balance takes a look at Team GB medal prospects, Jessica Ennis and Tom Daley
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F I T N E S S

Expectation levels are already being vamped up to such an extent

s 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 GBs 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 peoples 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 highprofile 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 Daleys 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 Daleys 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.

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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 peoples imagination, Daley has slowly seen his tag as the rising star of world diving stolen from him by Chinas 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

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 careerthreatening 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 Russias 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

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 reasons going to come clear later on in the year. The road to Olympic glory is far from straightforward.

I need to make sure I learn from these experiences

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Busy work and family lives can often leave us feeling drained and run down, but with just a few simple changes you could find youve got all the energy you need

1 2

Fast paced, energy sapping, exhausting job? Sound familiar? Keep those stress levels down, energy levels up and your mind on the job. Give yourself an extra kick with Boost Energy or Boost Sugar Free (just 5 cals per can), which are great for keeping you alert and awake when you need it most.

Its true that the less we move, the less we feel like moving, but whether your job is sedentary or youre always on your feet, youll 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 wont feel like such a drag. To put an extra spring in your step, you could try some isotonic Boost Sport available in Mixed Berry, Orange and new Tropical Berry flavours during exercise to recharge your batteries and replenish lost fluids.

Long shifts on your feet can wreak havoc with your circulatory system, so to help, you could learn some DIY massage, reflexology or acupressure so you can give yourself a much-needed foot and leg rub in your break. To help keep you going Boost Active in original and orange will give you a great glucose-packed burst of physical energy, and will help lift your mental alertness too.

Boost gives you great energy, great taste and at a great price too its a simple choice for busy people with busy lives.

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

Iron will
of fitness I had previously. And determination, that I would fully recover. 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 wasnt 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 wasnt quite right. Corinne hasnt 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 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 trial septal defect (ASD) for tests which diagnosed ASD. known commonly as hole in The hole in Corinnes heart had the heart, is one of the more been present since birth, but had commonly recognised congenital remained undetected until she cardiac anomalies presenting in began endurance training. adulthood. Atrial septal defect is characterised by a defect in When I received the diagnosis, the interatrial septum allowing I had such a mix of emotions. pulmonary venous return from Relief, that the condition had the left atrium to pass directly to been discovered, the doctors the right atrium. Indications of told me that if the defect had not ASD include shortness of breath, been detected there was a strong especially when exercising, chance that I would have been fatigue and heart palpitations or dead by the age of 40. Fear, that I skipped beats. wouldnt be able to enjoy the level

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F I T N E S S

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, runners 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 worlds most challenging events. If I can get through that I can get through anything. Follow Corinnes progress, www.corinneellison.com

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Be Fit , Smart! Be

action kids

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How do you balance getting or staying fit whilst spending quality time with your children? As busy professionals time is limited we all know as parents that fitting everything in is hard. At Action Kids we may have some fun, beautifully designed solutions to help. Why not exercise using one of our multi function child carriers? you can cycle, run or walk in the park with one. Beautifully designed, lightweight action kids Simple to use, easy to change from mode to mode Elegant versatility stroll, jog, walk, cycle, ski & hike Ultimate safety and comfort for babies & children

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F I T N E S S

Get in
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, well have doubled the number of people cycling. The benefits of cycling are tenfold. The Networks 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.

GEAR
Harness pedal power this summer with balances cycling guide
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 youre 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 youre looking for. There are four common styles to choose from which consist of road bikes, mountain bikes, hybrid bikes or cruisers. If youre 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 youre looking for speed, this type of bike will move the fastest. Since the frames are so thin, they dont 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

No matter what type of bike you choose, make sure it fits you
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F I T N E S S
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 arent designed as aerodynamically as road bikes, theyre not as fast. The seats on mountain bikes are typically more comfortable as theyre 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, theyre 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 theyre 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, theyre great for casually cruising around. Many of them only come with just one gear! Theyre 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 its worth spending a little extra on a quality bike.

Get the right bike fit for you

No 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 standover exercise: throw your leg over the bikes 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.

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F I T N E S S

PROTECT YOURSELF
Cycling comes with many useful accessories and safety gear. The only real must have is a helmet. As with your bike, its important that a helmet fits you properly
Victoria Pendleton, British Olympic and World Champion track cyclist has compiled a list of bike safety tips for balance readers.

My dad always told me Dont make a turn until you can see the whites of their eyes. That way you know they have definitely seen you.

EYE UP THE OPPOSITION

Choose routes you know and plan your journeys. Avoid big scary junctions there are certain roads I never use. Youll often find quiet streets running parallel with busy ones.

RIDE THE SIDE STREETS

It sounds pessimistic but its the safest way to cycle. Assume no ones seen you and that theyre going to turn left even if they dont have their indicator on. Back off and give them room.

ALWAYS ASSUME THE WORST

If you cling to the gutter youre more likely to hit potholes and debris, or get squashed as a big vehicle turns left. Im not saying dash out in front of the traffic and hold everyone up, but if you ride too defensively, youre more likely to get caught out.

QUIT PAVEMENT HUGGING

Think Theres a corner up ahead where people come around a bit fast, so Ill just take it gently. Make yourself visible, dont cut and weave in between traffic. If you get to a point where you think, This is risky, take your time.

THINK AHEAD

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F I T N E S S
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. Thats 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

Get back in the

B
ike Week (1624 June), the UKs 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
Bike Week 2012 helps more people get back in the saddle for the summer of cycling
saddle in Britains 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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FRESH

If you are tired of the treadmill, try the latest trend that produces a toned body. Its happening in a green space near you and its free
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!

ess itn F
BENCH TRICEP DIP
Sit 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.

U WARMa set P steps. of hill or

Find a p, r run to the to Power walk o k jog slowly bac then walk or oing for two down. Keep g e oid injury, mak minutes. To av round fully to sure you turn r steps before face the hill o n. ur speed agai increasing yo

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F I T N E S S

RAILING PULL-UPS

Face 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.

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.

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BICYCLE SIT-UPS

Lie 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

Lie face down with your elbows under your shoulders. Raise onto your toes, suspend trunk off the ground and hold for 1030 seconds. Make sure your bottom isnt sticking up. Repeat until three minutes is completed.

PLANK WITH EXTENSION

Perform plank position as before only this time extend one leg away from the hip. Hold for 1030 seconds, then switch to opposite leg. Repeat three times increasing the hold times if possible.

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F I T N E S S

MEDICINE BALL PASS

With 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.

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

balance

MotivationtoMatters Whats your motivation get into shape?

10
off for NHS employees Special offe r

This summer millions of us will be spurred on to get into shape and take up a healthier, more active lifestyle. But whats 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. Fitbits 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 Fitbits 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.

Track your day. Be more fit.

online and moBile toolS help you Keep on tr acK each day

Top motivational tips from Laura Williams, Diet & Fitness consultant for the family at the 3 Set realistic goals. Whether your goals
weight loss, sculpting a particular body part or tackling your diet, start slowly and be realistic. Its best to choose a sustainable exercise programme and way of eating, i.e. one that you can fit into your daily routine weekend. Even a family game of football is a great way to burn off a Sunday roast, and youll barely notice youre getting up a sweat.

3 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. eating better is assessing how you eat and identifying patterns. Youll 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. 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.

3 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.

3 Keep a food diary. A great first step to

3 Share your goals and achievements. Record

and monitor what youre 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. sleep and better sleep helps to maintain good energy levels. Another reason to get more sleep is that youre less likely to crave unhealthy food with sufficient sleep a new studys found restricting sleep makes you likely to gravitate towards junk food.

3 get swap savvy. Find a decent alternative to 3 get your zzz. Exercise promotes better

your 3 mix upgettingmoves. Vary youraworkout to avoid bored. Discover fun new class like Zumba or salsa, or hire bikes

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FITNESS

DIARY DATE:
September 16th 2012
The Jurassic Coast gets ready for The Purbeck Marathon
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 areas 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. 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 UKs Coast and Countryside so we are positive that the Purbeck Marathon will quickly establish itself in the World running calendar.

Most organizers hope Billed as One of The WorldsrunnersScenic Marathons theevent. To register to attract approximately 400 for this years launch visit www.purbeckmarathon.co.uk

THE ICE BATH HAS GONE MOBILE

Weve teamed up with 110%, the UKs 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

Win!
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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F I T N E S S

ARE YOU KIDDING YOURSELF?

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 subsample 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 Summers 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 whove already done some canoeing to help them

FIT FACT

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

Win!

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

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

BEAT THE BOUNCE

FIT FACT

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 bestselling EXTREME CONTROL Sports Bra. The Extreme Control Bra (46) features high function, double-knit piqu 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 bodys contours; and ergonomically-styled relief straps which are padded throughout and adjustable at the back. Meanwhile, the Extreme Controls white colourway features contrasting pink and yellow banding to accentuate the bras sporty Olympic styling.

Win!

Available in: 3240 BF & 3238 GH 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

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?

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Dr Christian
Lets get physical
Dr Christian Jessen gets moving with balance

HEALTH EXPERT

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H E A L T H
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 wont 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

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 couldnt ask for more than that from an activity could you? If you dont do any, or if you could do with increasing it a bit then now is the perfect time. Exercise doesnt 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 whats 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.

As your muscles get fitter and more efficient your metabolism will increase, meaning that your body will burn more calories even at rest
that your body will burn more calories even at rest. And when its doing that, the occasional dietary mishap wont 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.

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

RESHAPE IN
O
besity 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

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

Sarah Groom, Reshape Course Leader

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H E A L T H

Health
course lose inches from their waist and on average lose 12lbs a week. Susan Shipgood, 55, from North Anston is just one of the courses 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.

Health hot spot:

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The Rotherham NHS Foundation Trust

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Health

Health hot spot:

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Calderstones Partnership NHS Foundation Trust

WELLBEING
THAT WORKS
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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

H E A L T H

Its not only the staff, but also their families who benefit

he 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 wellbalanced 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.

Or 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. Its 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.

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

H E A L T H

partnered with Walk England and established an NHS Walking challenge. Fergus Neilson from the Regional Public Health Office said: 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 Journals 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. Elaines 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 Ambassadors 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 were 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 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.

Health

Health hot spot:

North East Strategic Health Authority

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he 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 Easts first ever vision for health and wellbeing. The North East Strategic Health Authority has been at the forefront of

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

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Health

Health hot spot:

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NHS Boltons Get Active

Tri Umpha
T
he event makes up part of the NHS Sport and Physical Activity Challenge David Nicholsons goal to use the inspirational power of the 2012 Olympics to get NHS employees actively engaged in sport and physical activity. 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.

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 Boltons Get Active team

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.

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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H E A L T H

ant

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 mid40s I dont 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 lets give it a go!

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

To read the rest of Deborahs story visit the NHS Fun Triathlon website at www.nhstriathlon. co.uk/triathlon-me-i-dontthink-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.

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Advertorial

er health A summ k for you kic and your pets

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?
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, theyre prone to weight-related illnesses like heart problems, diabetes and arthritis.

Enjoy a healthier lifestyle

Exercise 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. Youd 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 its not just kittens that love to play. Fully grown cats do too, and itll help them burn off those extra calories. So grab a ball of string and start a game of cat and mouse its fun for the whole family and youll soon find yourself out of breath too.

Holly is about 20% overweight . The vet said giving her a cr oissant was lik e giving her a takeaway, so sh e only gets do g food now! Sam Wood & Ho lly, Bradford

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?

heart on his im valve o we put h aky d a le weight. S elope ng on its. y dev Zigg rted putti t the tit b ire ou sh ta and s t and cut ggy, Hamp Zi die on a uckwell & T Isobel These conditions can be really expensive, especially if you dont 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 pets lifestyle.

Find the right balance

A 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 arent used to our high sugar, high carbohydrate diets.

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

Exclusive Offer

just for Balance readers

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.
Offer valid until 31st July 2012

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Quoting PAE010

*Peoples Dispensary for Sick Animals, PDSA **Argos Pet Insurance 2011 Pet Claims Data Peoples Dispensary for Sick Animals, PDSA

The truth about

Research 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

CATS DOGS
A
s 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 isnt a ward sister doing the rounds or a doctor bringing vital medicine, shes an Irish terrier. But despite the fact shes a canine, not human, carer, her medical value is

&
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H E A L T H

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 wasnt 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 Queens 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 Neurodisability 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, its 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, its amazing how a dog can get through barriers that humans cant. 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 charitys 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 cats 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.

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H E A L T H

Its amazing how a dog can get through barriers that humans cant

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. more information For01844 345 445 visit: www.petsastherapy.org or call
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 Daves 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 Caits house; Seren makes gardening fun for Office Manager, Katy; Jacobs handiwork is inspected at Sales Director Chriss home.

www.dogsbestfriend.org.uk www.rspca.org.uk www.cats.org.uk

Dedicated to Jacob OConnell who travelled to Rainbow Bridge in March 2012.

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YOUR CAT ALSO NEEDS A HEALTHY DIET...

ultima for Ultimate nutrition

ultimate health
Like you, your cat needs the right nutrition to stay healthy and happy. Feed them with ultima and you can relax at work knowing youve 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.

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.
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

www.ultimacat.co.uk

Healthy food for our furrythey re because friends worth it

H
owever 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 cats 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 its clean and easy to use and can be left in the cats 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 youll find your feline friend will love the taste. If you want to do the best for your best friend, you wont do better than feeding him or her with ultima ultimate nutrition for ultimate cat health.

C O M P E T I T I O N

We are a nation of pet lovers and thats 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

Win!

ULTIMA: His or Hers Mountain Bike Competition

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 cats 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 Jerrys feline adversary? Was it A) BOB B) TOM C) 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. Winners 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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Your solution to dry eye discomfort

Clinitas
DRY EYE RELIEF DROPS

Any time, any place, anywhere

Dont let dry eyes slow down your lifestyle. Take Clinitas Soothe with you anywhere to quickly and effectively relieve the sensations of dry, irritated or gritty eyes.
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H E A L T H

Hay fever
Streaming eyes? Itchy nose, throat and mouth? Cant stop sneezing? Welcome to hay fever season

Spotlight on

ay 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 doesnt 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 pollen

Hay 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.

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 636 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.

Clean regularly
Cleaning 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.

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H E A L T H

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.

Practise nasal irrigation

Some 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 noniodised salt. A nasal decongestant, 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.

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.

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H E A L T H

Medication
If 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.

Immunotherapy
Immunotherapy, 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 overreactivity. 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
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A new force in Kitchen Towel Cleaning Supremacy

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Nicky Supreme Household Towel is made from a uniquely composed cloth-like paper which is SUPER ABSORBENT and remains STRONG WHEN WET providing you with unbeatable cleaning power.

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H E A L T H

HEALTH

Healthy fact Y

is the best medicine

An army of trainee giggle doctors bringing jokes, juggling and high jinks to childrens wards of hospitals around the UK have graduated this month having successfully completed a year-long training programme.

LAUGHTER

ou 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.

Its for you

I
f youre 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 youre 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.

Theodora Childrens Trust is

the UK charity behind the nations giggle doctors childrens entertainers specially trained to work in hospitals.

and our doctors are certainly doing their bit as far as thats 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 theyre having stitches removed, chemotherapy, or any procedure theyre 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 Childrens 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.

Set up in 1994, the charity

now employs more than 20 giggle doctors who tour 18 of the countrys 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 personallydesigned giggle doctors white coat.

Win!
balance has an RL1 phone to give away to 1 lucky reader. Enter at www. balancemagazine. co.uk/comps

The charitys Executive Director

Sarika Brown said: Laughter is often touted as the best medicine,

balance

H E A L T H

Sun spots
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!

Summer Cruising
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.

BE STILL
of excuses can be endless. So when Matthew Johnstones 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, Johnstones 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

odern 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

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!

Poor concentration?

ocus, 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.

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

of dietary protein The rolebattering from the is to help rebuild cells, (and theyve been taking weights youve 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.

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

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

Carbohydrates are often neglected and if you are a hard gainer, (find it hard to bulk up), its 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. Dont 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 34 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

youve Afteryour and met carbohydrate protein needs there is room

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FLEX
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.

D I E T

WATER

to the regular eight In addition water replaceday, glasses of every you need to drink to 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 with carbohydrate along protein after your workout helps
fuel muscle growth and replenish glycogen stores for your next workout. Research shows this carbohydrateprotein 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

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Decode your

CRAVINGS

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

YOU REALLY WANT: A chocolate bar YOU ACTUALLY NEED: More minerals

as a sweet treat and assume we We think of chocolatesugar fix, saysgood sourcetherapistcrave it because we want a nutritional Susie Perry. But chocolate is actually a pretty of minerals, particularly heart and muscle-boosting magnesium. In fact, if you are a chocoholic with restless legs and sleep problems, theres 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, its 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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We h l s n b d t i cmb e i t s a d o yo n o i d g o ng n

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Visit www.rakusens.co.uk for stockists

D I E T
YOU REALLY WANT: A bag of chips YOU ACTUALLY NEED: To ease your PMS YOU REALLY WANT: A curry YOU ACTUALLY NEED: An immune boost

true eating chips can feel happier! Its studyfound thatBodies make usthe production says Embarrassing Dr Dawn Harper. A recent they stimulate

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.

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: 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 doughnut YOU ACTUALLY NEED: More sleep

of sleep wreaks your hunger hormones. A lackandto higher levelshavoc withthehormone tells triggers It leads levels of ghrelin, a that appetite, reduces of leptin, one that your body its full, says endocrinologist Dr Shahrad Taheri. As if that wasnt 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: The Food

Doctor Spicy Boost Seed & Nut blend will satisfy spicy cravings

EMERGENCY EAT: Grab a raw food bar such as from the

Nakd range. Full of raw dates and nuts it will give you a muchneeded boost of energy

YOU REALLY WANT: A packet of ready salted crisps YOU ACTUALLY NEED: A relaxing massage
rustle of crisp Does theepisode atyou packets accompany every then stressful work? If you crave salty foods like crisps, especially when are seriously up against it,

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, youll 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

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performance
balance 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

Recipe for

hen 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

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 1215g walnuts 1 (130g) sweet potato 1 omega-3 fortified egg plus 2 tbsp spinach Its 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. Whats less well known is that omega-3 fatty acids are negatively changed with heat so its 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 arent actually cooked.

Mackerel, quinoa, & walnut-seed salad

This recipe may look long but it isnt 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 fillets 100g quinoa 200g water 40g mixed seeds (including pumpkin, sesame and sunflower) 8 walnut halves broken into pieces 1 lime, zested 1 bunch rocket 1 bunch coriander salt black pepper fresh from a pepper mill is best xylitol or sugar your favourite oil e.g. olive, rapeseed, linseedor flax oil METHOD Preheat your oven to 180C Place the quinoa in a pan and cover with 200g of boiling water, add a pinch of salt and gently simmer for 1012 minutes. To ensure even cooking stir regularly so no seeds are stuck to the side of the pan

The right fats

People 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 5669g 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 23 servings of oily fish a week. Research

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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 dont 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 its nice and moist Make a sharp dressing with the remaining half lime, a pinch of salt,

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

balance

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DIET

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

Win!

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 cumin Enter at: www. balancemagazine.co. uk/comps

GET THE KETTLE ON

One 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!

balance

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.

SNACK ATTACK
Sometimes you cant 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! Packed to the brim with essential vitamins, minerals, protein and fibre; offering a healthier alternative for consumers on the go, all Munchy Seeds products are free from Gluten, Cholesterol and artificial colours and flavourings and are suitable for Vegetarians and Coeliacs.

D I E T

Win!
balance has 15 packs
of Munchy Seeds to give away. Enter at www. balancemagazine.co.uk/ comps

PROTEIN POWER

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.

Drink of champions
CherryActive (14.49 for Award-winningcherry concentrate, which473ml) is the 100% anatural Montmorency is being hailed as natural 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 cyclings 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: Mens GB Hockey team, Womens GB Beach Volleyball team and the British Taekwondo team. Well if its good enough for Olympians...

ADD PINE NUTS TO YOUR SALAD

A study published in Lipids in Health and Disease has shown that the fatty acids in pine nuts stimulate the release of the appetite suppressing hormone cholecystokinin. Start sprinkling.

Stockists: Holland & Barrett, www.cherryactive.co.uk, and independent health food and sports nutrition stores Price: CherryActive Concentrate 473ml 14.49, 946ml 26.95

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000

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D I E T

The
M

HUNGER
aybe for you its 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, youre 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 All this suffering and recrimination

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

GAMES
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.

The rebound weight gain can be stunningly rapid

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D I E T

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

over. Dont 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, dont binge in an orgy of selfhatred 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

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 Dont 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.

Symptoms of a Famine Reaction:

Nagging constant hunger Tiredness, disinclination to exercise Feeling colder than usual Low libido Irritability

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

balance

Mercury is reversing in your Second House of Values. This is the part of your chart related to cash, property and possessions. Its really, truly and totally time for you to be rethinking your stand on what you value. The obvious thing would be if youve 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 its time to work less and take a break more often. This wont 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 mixups 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 youd given up on could finally arrive. If theres 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 always better out than in, but try not to blast people high if you get into some kind of argument with them its probably not their problem. Mars here can stir up issues from as far back as childhood so its 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!

Cancer

L I F E S T Y L E

stars
lance ba
by Yasmin Boland

is sky

July

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Leo

Virgo

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 lets 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 its 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 youre travelling, you need to be VERY well organised because youre 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 youre 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. Were 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 dont 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 12th House Of Secrets. Are going to honest with someone about what you really want and what you really feel? If youre being pressured to reveal your hand but youre not ready, dont yield to the pressure. If theres something you know for 100% sure you want to keep secret, that should be easy enough for now. If youre 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 doesnt 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.

Libra

Scorpio
one hand, if there are issues at work which you have been putting off raising, now is the time to say whats on your mind. Its an excellent time to be reconsidering the career path youre on if you dont like where youre headed, its 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, its 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.

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 youve realised its time to reassess your dreams. Perhaps what you once thought would be the path you travelled has become a dead end. Thats 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 youre a part of. For many of you, its time to look up your old mates perhaps life has changed and you need their support again, or perhaps its an old friend whose life has changed who needs your ministrations. Either way dont be surprised if one or more people from your past start lurking their way back into your future. If youve been doing so much that youre 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 thats 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.

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L I F E S T Y L E

Sagittarius
more, entertain ideas youve never entertained before. Take something youve been cynical about in the past and give it another round of serious consideration. Just because youve believed X for years (a) doesnt mean its right and (b) doesnt mean that belief cant evolve or even totally change. On a less dramatic note, if youre about to do a study course or go travelling, youre one of the signs that really needs to make sure all the details are nailed down. Its 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. Its suddenly extra possible for you to achieve your goals but only with a little help from your friends. And theres another catch Mars is a feisty little planet and wherever he goes, he takes his fiery attitude with him. Watch out that you dont 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.

Capricorn
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 youre 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!

Aquarius
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 youve 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 youre 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 Lifes 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 Lifes Questions, that you dont 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.

Pisces
Mercury is reversing in your Daily Work And Health zone. Its back to business for you. If you thought you were about to be allowed to lose yourself in fun and fantasy, its time to think again. As Mercury reverses through this part of your chart, you need to be looking hard at the way youre spending your days. There is a lot of flexibility now so if theres something youre 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 youve 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.

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L I F E S T Y L E

Aries

Taurus
Mercury is reversing in your Home Zone. For some, this is going to give you the chance to literally go home. If youve 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 its going to be a case of getting some kind of Blast From Your Past. Spending more time with your family than youve 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 havent 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 youre 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.

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, youll have had so much time to think and rethink your options, you might find that youre finally ready to make a decision one which youll 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!

Gemini
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 neednt be the end of the world. Its 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 youd written off. If theres 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 doesnt like you for who you really are. For some, kids will be a source of hours of entertainment. However, if youre locked in some kind of dispute re children, go easy now. Sexually, youre h-o-t. Angel card message: Clairvoyance. Your spiritual sight is being awoken.

Be 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. Its a chance to look back and see how far youve 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.

THIS MONTH

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

CHECK OUT

For your Daily Horoscope and more info about the month ahead as it unfolds, please visit www.moonology.com

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C O M P E T I T I O N

GOING FOR GOLD

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

he 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 citys 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 worlds 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 countrys 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.

Enter at

balance readers have an opportunity to win one of two Olympic Centenary coins worth 770 each
www.balancemagazine.co.uk/comps

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n For more information, visit

www.scoinshop.com or call 0208 749 8450 or email any enquiries to London@sagoldcoin.com

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ad v e rtorial
By Alessandra Costigliola
Food Information and Health Communications Manager at the Food and Drink Federation

etting to grips with G

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.

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 contains Compare foods with other similar foods before buying Choose the foods that best suit your needs e.g. foods
lower in calories, salt or saturates

An example of a GDA label

Each 30g serving contains
Calories Sugars Fat Saturates Salt

Guideline Daily Amounts (GDAs)

Calories Sugars
Adults Children 5-10

Fat 70g 70g

Saturates Salt 20g 20g 6g 4g

2000 1800

90g 85g

112 6%

2.5g 3%

0.3g <1%

0.1g <1%

0.5g 8%

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.

of an adults guideline daily amount

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

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

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

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

Style 1449

Naturana Beachwear T

he swimwear collection 2012 appears in a new design. New shapes and colours add to successful models and cuts. Various fashionable designs of swimsuits and bikinis are in the collection. The range reveals sporty swimsuits with razor back, bandeau swimsuits, underwired styles in functional cuts up to bigger sizes or padded. Essential shapes of control swimsuits up to DD cup as well as underwired swimsuits and bikinis with control support are well represented. In addition to the new elements the collection emphasises on already successful and popular series that reect the NATURANA handwriting.
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he young and fashionable nursing bras by NATURANA have soft cups for sensitive breasts. They are equipped with adjustable straps which are rmly connected to give breast support and to prevent the straps from slipping backwards when the bra is opened. They are easy to care for and made of cotton or cotton mix. The nursing clips allow easy opening and closing of the cups with one hand. Please visit our

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ISSUE NO.1 | JUNE 2012

NHSRF

KEEPING GOOD COMPANY + ETHEL ARMSTRONG

FINANCE
HOW BEST TO INVEST

RED-CARPET TRICKS AND ACTION FLICKS

HELEN MIRREN

GARDENING
Begin with the basics

RICH, REWARDING RETIREMENT: A FIVE-POINT PLAN

INSPIRATION

Impartial financial solutions for individuals and organisations from an inspiring, caring and trusted partner
LEBC Group is a highly-respected provider of top-quality independent financial advice.

Background

Case study

John Green is a 54-year-old doctor, married, with 2 children aged 13 and 11, both currently in state education. Dr Green works both for the NHS and privately. His spouse is a full-time housewife. The family have just received an inheritance of 30,000 and have an 'old' endowment policy which is about to mature for 15,000. Their mortgage has already been cleared, providing them with a surplus income of 500 per month to help with future plans. Neither Dr Green nor his wife have written a will or a Lasting Power of Attorney. Dr Green worries about not having Family Protection. He has been considering Retirement Planning for some time and is pondering future university fees.

How LEBC Group helped

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

Conclusion
Dr Green and his family can look forward to a more structured and planned future, knowing that they are better prepared and fully covered without unduly complicated solutions.

LEBC have 12 branches across the UK. Please visit our website to contact the nearest branch to you:

www.lebc-group.com
Disclaimer: Please note that this Case Study is fictional and used for example purposes only.

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

Celebrity 9. Helen Mirren

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

Inspiration 12. Successful retiring

Professional speaker Malcolm Rae divulges his five-point secret to a healthy, happy and fulfilling retirement.

Finance 14. Investing wisely

More time and disposable funds afford you the luxury to make informed financial decisions.

Gardening 16. The beginner's guide

Go green all the way with these basics on getting your garden going.

Relationships 19. Great grandparenting

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

Fitness 22. Tony's top tips

Stay loose, relaxed and limber with the first of our four-part fitness special with personal trainer Tony Hill.

Appearance 25. Beginning with basics

Our five-point hitlist on staying young, looking good and feeling energised.

Eds Note

WELCOME TO IT!

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, EDITOR: Jill Marshall DESIGN: Darwin Manibog CONTRIBUTORS: Jasmine Birtles, Carol Engelmann, Tony Hill, Lynn Ireland, Malcolm Rae, Paul Rix, Tony Webster, Kate Whiting COMBINED MEDIA LIMITED MANAGING DIRECTOR: David Quinlan OFFICE MANAGER: Katy Brown Stratum House, Chester Street, Chestergate, Stockport Cheshire SK3 0AS United Kingdom Tel: 0845 9000 890 Email: enquiries@mediacombined.com Fotolia Image Bank Press Association: London
4 MyTime

Jill Marshall Editor

NHSRF

WERE 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
MyTime 5

NHSRF

he 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; and access 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, youre welcome to contact the NHSRF directly. Director (Central Office): Mike Brown NHS Retirement Fellowship Forston Clinic, Charminster Dorchester, Dorset. DT2 9TB Tel: 01305 361317 Website: www.nhsrf.org.uk Email: info@nhsrf.org.uk Facebook: www.facebook.com/groups/117538834934279/

6 MyTime

NHSRF

THE CULTURE OF CARING

Passionate, 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

fter retiring from the NHS in 1990, Ethel Armstrong returned to her roots in Durham. She had nurtured a multidisciplined 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 wholeheartedly threw herself into Fellowship 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 extends 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 MyTime 7

NHSRF

Founding members of the Basildon and Thurrock branch of the NHSRF celebrated 25 years in April this year. 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 member stands to gain is companionship 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 guaranteed to find at least one person with whom to connect.'' ''The weakest member of any branch is its most important member.'' Being part of the NHSRF means joining hands and being there for people who need it. ''Besides everything the Fellowship offers, we also provide an excellent welfare service and a Benevolent Fund,'' says Ethel. ''We're there to assist if someone has to 8 MyTime get to the hospital, needs a visit, whatever there's always someone from the NHSRF to help.'' Well fight tooth and nail to see that money gets to where its needed. Ethel is determined to bring the needs of elderly people to the attention of the Health Ministry. Seniors in particular are suffering 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 involved at establishments where care is working, Ethel points out, but there are some reported cases where efforts are lacking. This issue will headline at the NHSRF's annual national conference taking place in Kenilworth between 29 June and 2 July this year. ''I'm always accessible. Anyone can ring me any time.'' Events like the ANC are great opportunities for members to interact with each other and also the Fellowship's honorary officers all of whom are unpaid. ''All branches send delegates,'' explains Ethel. ''Each one is always accessible to members.'' Meetings like these also allow for the exchange of ideas between branches, 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 employment history. Im passionate about the Fellowships longterm survival and would like to see membership increase every year, says Ethel. Its about caring for people whove spent their lives taking care of others.

Celebrity

HER ROYAL FINENESS

Self-confessed action woman, Dame Helen Mirren is never happier than when shes hard at work. By Kate Whiting
MyTime 9

Celebrity

Ravishing in red at the premire of The Debt.

he may be turning 67 next month, but Dame Helen Mirren is showing no signs of slowing down. Currently in sunny California where shes hard at work playing Alfred Hitchcocks flame-haired wife in a biopic of the legendary film director, shes also just signed up for the sequel to RED (Retired Extremely Dangerous), an action film about a group of contract killers drawn back into action. Call to action The great thing about action is you dont have to act, she says, smiling. All you have to do 10 MyTime

is get from A to B as proficiently as possible. Its much harder to do a long speech from The Tempest. Dame Helen is, without a doubt, the poster girl for the baby boomer generation full of life and game for anything. Perhaps its her love of action films (last years The Debt saw her playing a spy) that has helped her to stay so fit and youthful. Body of work Last summer she was crowned Body Of The Year in a poll by LA Fitness, beating The Body herself, Elle MacPherson, and the slimline Duchess of Cambridge.

The reality is that Im in a permanent state of guilt for not exercising enough. Im just like anyone else really; its a constant struggle, says the multiple BAFTA and Emmy winner. Its a struggle she appears to be winning 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 previously revealed, and she was quick to

Celebrity

Dame Helen with her husband, Hollywood director Taylor Hackford. add: Im not beautiful, I clean up nice. Queen mother Born Ilyena Lydia Mironov in London, she grew up in Essex and dreamt of becoming an actress as a teen. She was soon talent-spotted 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 partner since 1986, in 1997 and they split their time between LA and London. While he has two children from a previous marriage, she decided against motherhood. In an interview on Australian TV, Dame Helen admitted shes 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 spies Instead, 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: Korean, Mexican, Japanese places. Shes recently finished work on the Phil Spector biopic with Al Pacino, an experience she describes breathlessly as thrilling, and theres RED 2 to look forward to. As such an action fan, perhaps she could play the first female James Bond? That would be cool wouldnt it? she says with a glint in her eyes.

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Inspiration

RETIRE LIKE A CHAMPION

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
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Inspiration

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 curious Catch 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. Give This can be as simple as thanking someone, sending a card, letter or gift, or volunteering your time. Seeing yourself linked to community activities and

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. MyTime 13

Finance

INTELLINGENT INVESTING
Youve finally made it: youre at the start of your freedom years! Heres how to make your money work hardest for you. By Jasmine Birtles
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Finance

ou really dont need to rush into decisions when you first retire. Take your time, get advice from the right sort of people - ideally 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 pension You could be offered the option 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 factor, usually isnt that generous, and a guaranteed, index-linked pension that lasts through your retirement with widow or widowers benefit is far more valuable. Cash is king Keep some money in the bank just in case. As a rule of thumb its 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, dont forget you might have to pay some when youre retired. Also make sure youre on the right tax code, says Annie Shaw of Cashquestions. com. Consider property If you have a lump sum to invest then property can be a good way of getting a regular income. However, there are many downsides including the cost of maintaining it and the effort of getting things mended. The main downsides of property is that it is an illiquid investment, says Mark Harris of SPF Private Clients. Its 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 avoiding 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 dividends Interested in stocks and shares? You can get an inflationbeating return if you invest in companies that offer consistently good dividends. Companies pay

dividends, or a share of the profits, to their shareholders twice a year and those that make really good profits can make a lot of money for investors. The difficulty is knowing which companies 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, its worth putting it in your portfolio. Green for green Investing in forests can be a good way of making some money and cutting down your childrens inheritance tax bill. Wealth held in the form of a commercial forest 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 Moneymagpie.com MyTime 15

Gardening

GARDENING 101: A BEGINNERS GUIDE

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
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Gardening

ize, where to plant, when to water, which tools to have on hand... Getting into gardening 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 corner 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 straightforward mixed garden, get a good fork and spade. I'd go for stainless steel every time: something with wooden handles (the plastic handles 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 builders barrow instead of the galvanised version with the solid wheel. Get a little dirty If you are planning on growing fruit or veggies, then a compost heap is an absolute must. You MyTime 17

Gardening 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 business Many ornamentals will tolerate 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 droughtresistant 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 flourish. Pitter-patter patio Whichever containers you choose for patio plants, make certain there are decent drainage holes in the bottom. Waterlogging 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 inside Even with no outside space you can still grow some plants. Try growing a compatible selection 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 winter as on a hot summer's day. Enjoy! I do... Paul Rix is an author and regular contributor to gardening forums under the pseudonym ''Old Geezer''. His book Behind the Potting Shed is available on Amazon.

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Relationships

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
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Relationships

onique* 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 motherin-law, but also created tension 20 MyTime

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 respect While 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 available Instead of being pushy and meddlesome, the grandparents should be available to provide

Relationships

support and advice when theyre 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 up In the same way that parents shouldnt 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 families Any 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.

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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

Side lunge (legs) Stand with feet slightly apart, place hands on hips and out to the side with the left leg, keeping toes facing 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. 22 MyTime

Fitness 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 midfoot and heel back to standing position. Perform 3 sets of 12 reps (6 20 kg).

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Fitness 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).

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Make-up artist: Nicola Duncan/Model: Susan Porter/Susan's clothes: Asquith range at yogamatters.com, trainers by adidas. Watch by watch shop.com

Beauty/Wellbeing

LIVING IT UP
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
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Beauty/Wellbeing

taying healthy and feeling good at any age requires a little work, but when you get it right, the possibilities are endless and so enjoyable that youll wonder how you ever found time to go to work! Working out Exercise is what keeps us mobile, 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 youll 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 youll feel the benefits: more energy, better sleep and maybe even some weight loss. Eat right Hand in hand with exercise 26 MyTime

for a healthy body goes healthy eating. Simple but so often misunderstood, healthy eating does not have to be expensive or timeconsuming. 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 avoiding weight problems, high cholesterol and blood pressure. This leaves me free to enjoy the odd ice cream, delicious steak and of course celebrate with a few glasses of wine occasionally. Sleep on it Getting a good nights 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 pretty Looking good is an exciting and fun part of getting older. Take advantage of high-tech anti-ageing 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 generation, 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 before the world and your loved ones fill in the spaces! Most importantly, 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

Guiding you towards a brighter future.

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

For more information:

Contact us today for a free, no obligation discussion. Our expert Solicitors will make the experience simple and straightforward, helping you understand your situation better. Quote your discount code MT555 to discover the fee reduction we can offer to My Time readers. With offices nationwide we are one of the UKs leading legal practices with over 450 employees.

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:
Wills & Tax Planning Trusts Court of Protection & Powers of Attorney Estate Administration

Contact us today:

0808 175 7767

www.rjw.co.uk

enquiries@rjwslatergordon.co.uk

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.

The NHS Retirement Fellowship

The 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

Membership Application Form

form, photocopy, then please complete the form then tear along the perforation perforation lines. tear along lines.

Please print clearly

Title...................... Forename....................... Surname..................... Address ..................... ..................... ..................... ..................... Postcode..................... Tel:-...................... E-mail......................

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