Meditation for Beginners: Reduced stress levels, increased immunity, more happiness… the benefits are endless so what are you waiting for.

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words by Janet Murray

How many of you have got ‘learn to meditate’ as one of your New Year’s Resolutions? And yet, despite your best intentions, and having read loads of articles about all the benefits of meditation, you’re still not quite sure how to start. Your reluctance might not just be pure procrastination (it might not be, but let’s not rule it out!) Or it might be that you’re a bit baffled as to where to start. After all, the word ‘meditation’ is as broad as the word ‘sport’. It covers a lot of different approaches.

And there are a lot of strange ideas about meditation – here are a few that you might have heard:

  • that you need to be a vegetarian
  • that you have to be able to sit in the lotus position
  • that you need special equipment
  • that you need to go to classes
  • that you have to be able to empty your mind
  • that you have to become a Buddhist
  • etc, etc

There are probably as many misunderstandings about where to start with a meditation practice as how to start training for a marathon. So here’s the news: You just need yourself and your breath. The breath is the base of all mediation practices and you don’t need any fancy equipment, cushions or bells to do it. You might want to get a few of those things later, once you’ve developed a practice and find them supportive, but you absolutely don’t need anything to get started except willingness and commitment.

Here are my top ten tips to beginning a mediation practice the fastest, easiest, cheapest and simplest way:

  1. Start today, not tomorrow.
  2. Schedule no more than 5 minutes of meditation daily to begin with. Make it as easy peasy as possible or you’ll find a way not to do it.
  3. Sit down on a hard chair or the floor. You can sit in any position you like as long as your back is comfortably straight and not leaning against anything. If you’re sitting on the floor, you might like to wedge a cushion under your coccyx as it helps to keep you upright without straining too hard. If you’re sitting in a chair uncross anything (arms, legs) and put down anything you’re carrying or which is in your lap.
  4. Set an alarm for 5 minutes.
  5. Close your eyes (if you’re feeling sleepy, you might want to keep them slightly open and unfocussed).
  6. Focus your attention mentally on the tip of your nose.
  7. Observe your breath:  breathe in, “count one” and breathe out, “count one”.
  8. Repeat: breathe in, “count two”; breathe out, “count two”.
  9. Repeat for ten breaths and then start again at ‘one’ until the alarm goes off
  10. Each time you notice that your thinking has wandered away, bring it back gently to the tip of your nose and your breathing and start the cycle again from breath “one”.

If it sounds simple, it is. If it sounds easy, it is. But you might be surprised how rarely you get to ‘ten’ at first.

Your mind is like an excitable puppy bouncing all over the place. It’s your job to housetrain it. And you don’t housetrain a puppy by yelling at it, telling it ‘it’s stupid’ or losing patience with it. That’s how to demoralise and upset a puppy, not train it. Start treating yourself with gentleness, precision and patience. Consciously doing this can be as transformative as the meditation itself, because you’re learning how to be a more compassionate human being. And it’s surprising how many of us who are kind to others are actually really very unkind to ourselves. If you’ve never done any mind training before (which is what meditation is, just as all sports are a form of body training) you can’t expect to be an expert immediately. The trick, like all training, is to start small, do it regularly, keep your commitments and seek the company of others to help you with your motivation.m Meditation can sound very esoteric, very weirdy-beardy. But ultimately it’s just about you, sitting down to train your mind to stop yapping. The benefits are measurable as well as immeasurable.

JANET MURRAY BA, DipM Master Prac NLP :

Janet is a Master NLP practitioner and inspirational coach who is passionate about working individuals and teams to help them fulfill their potential personally and professionally. The author of two books on relationship strategies and the mother of two teenage sons, Janet combines her intuitive and practical wisdom with her corporate background as an international trader with Shell UK. She’s also a successful entrepreneur having co-founded and launched her own training delivery and publishing business that was successfully sold and which continues to thrive today. An inspirational leader, entrepreneur and communicator, Janet is passionate about helping people to create and achieve the life they desire. www.janetmurray.com

 

 

Miss MoneySavvy: Get Your Finances in Order and Make 2013 the year to save money!

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Miss MoneySavvy: Get Your Finances in Order and Make 2013 the year to save money!

We are full to the brim with New Year Resolutions, so adding another to your list (especially when it is the last day in January) is not going to be high up on your to do list. But don’t give up on this post just yet, as reading it could help you save a bit of your hard earned cash… and here’s why.

Why should we be saving?

It is a good question, but one that is easy to answer: To plan for a better future for ourselves and our family. And another good reason, saving a small amount of money now will amount to a much bigger saving down the line. So what are you waiting for…

How To Plan

One of the best ways to plan for the future is by looking at your past bills. Work out what your fixed monthly costs are and total that up. This is the amount of money that will remain the same each month and will include things like rent. Then take a look at your variable costs (these are bills that fluctuate in cost depending on certain factors, for example, your heating bill). When looking over these costs work out what you could be spending less on and even maybe do without. Often heating bills go up in winter as we all switch our heating on, perhaps you could just simply alter your heating by turning it off an hour earlier each night (just make sure you wear an extra pair of socks in bed). Also, your food bill is another place where you can look to save money. All these variable costs can be altered and even the smallest changes can make a big difference further down the line.

Once you have done this, set yourself a realistic budget. And then for the hard part… stick to it. Be disciplined. This will sometimes involve saying no to things, which can make you feel quite boring. So instead, organise fun low-cost social get-togethers like movie nights at friends’ houses, or dinner parties where each guest contributes something. Planning your finances and being clever about money can actually be quite fun.

Three Top Tips for Saving

1. Use your commute as your exercise for the day. Buying a bike for your journey (check out whether your work has a cycle scheme as many do) or signing up to the Boris Bike scheme are both brilliant ways to not only save yourself the money you would spend on travel but they are eco-friendly too. Not that keen on cycling? Why not run? One of the best investments you can make for your health and in order to save money in the long run is to buy a light-weight rucksack to transport all the things you need to and from work. It often just takes a bit of forethought as to what you need to pack for the day ahead.

2. Avoid a high-interest loan at all costs. Instead, if you are in great need of some extra money whether it is for improving your home, something serious to do with you health or anything else that is important to you, take a sensible loan that is both affordable and well-thought through. Never rush into a loan that you do not fully understand in terms of its repayments strategy or that you have not worked out how you are going to pay back.

3. And lastly, bring in your own lunch. The mark up on sandwiches and salads that you buy in cafes and other lunch spots is huge and you will instantly save yourself a notable figure by just cutting out all store bought lunches. Instead, make delicious sandwiches at home. A favourite combination is rye bread with humous and left over roasted vegetables, followed by a small handful of cashews plus an apple and accompanied by a large glass of tap water. Buy teabags to have at your desk so that you make tea rather than buy it. And stock up on lovely fruit from a local farmers market (seasonal stuff if possible as it will be fresher and cheaper) to snack on stopping you from caving in at 4pm and splurging on a bag of overpriced crisps at your office canteen.

Clydesdale Bank’s instant decision loan offers an APR representative of 5.1% on all loans between £7,500 and £15,000 (subject to conditions). http://www.cbonline.co.uk/personal/loans/personal-loan

 

The Hip & Healthy guide to Hong Kong

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words by Samantha Organ

Electric and energetic. Just two words which describe one of the most beautiful and dynamic cities in the world, Hong Kong. With its vibrant atmosphere and never ending social scene, Hong Kong is known as the city that works hard but plays harder, as the cocktails continuously flow and the broad scope of indulgent local and international cuisine never lose their appeal. But all is not lost in this city of sins, as both the local and ex-pat community see health and fitness as an integral part of their daily routine. Gyms including Fitness First and California Fitness can be found throughout the city, whilst if you know where to go, you can find the healthiest places to eat without feeling deprived of the “decadent authentic food” experience. Here are the top three reasons as to why you should not only visit Hong Kong, but how to stay hip and healthy during your visit to one of the world’s most luxurious cities…

FOOD

Life Cafe is natural, organic and ideal for vegetarians. Starting off with a fresh apple and mint juice, I could immediately tell that alfresco dining was an experience I would be coming back for. With a vast array of dishes to choose from, the sumptuous filo pastry is a must. Containing broccoli, herb roasted potato and feta cheese accompanied by mixed baby greens, I was left feeling super healthy and my hunger, perfectly satisfied. With food options starting at just $105.00, it’s perfectly reasonable too. (That’s a cheap and cheerful £8.45). For me, the sweet roof top terrace sealed the deal! 10 Shelley Street, Central | www.lifecafe.com.hk 

Furthermore, located just a few hundred yards away from the hustle and bustle of the central district is Oolaa. A coffee lounge, fine wine corner and full dining experience that ticks all the boxes. The menu encompasses western food including your standard margarita pizza, perfect for the strong hold Brit, whilst the shared Meze platter of cured meats simply goes down a treat. Think relaxed yet soulful, as this popular hangout spot perfectly masters the transition from daily coffee to evening cocktails without losing the buzz and vibe that is Hong Kong. Bridges Street, Central |www.casteloconcepts.com 

Having won numerous accolades, Peking Garden is known for serving what is considered to be the best duck in the whole of Hong Kong, and, having tried it, I was not surprised by its excellent reputation. The chef demonstrates just how perfectly the duck is cooked by gently slicing through the succulent yet crispy poultry, as the fresh aroma of out-of-the-oven pancakes quickly get your food senses tingling. As a bonus, duck fat is the healthiest of all animal fat, enabling you to enjoy this dish guilt free! Featuring oriental decor, Peking Garden is the place to go to for a full authentic dining experience and located in the popular shopping mall of Pacific Place, it’s an easy to get to location.  Admiralty | tinyurl.com/bkunduk

SPAS

Where there’s a ying, there’s certainly a yang at I-Spa and as the only spa known for its ‘feng shui’ philosophy, it’s certainly worth a visit. For guaranteed health induced bliss, I-Spa at The Intercontinental delivers. With its friendly beauty therapists, relaxing oriental music and calming decor, each guest is treated like royalty and welcomed with a heart warming ginger tea upon treatment arrival. The perfect treatment for a paradise escape? The Organic Aroma Stone Massage, renowned for its healing powers for the mind, body and soul. Warm and smooth volcanic basalt stones are gently massaged into the muscles with the spa’s exclusive blend of organic aromatherapy oil. Lasting a full 90 minutes, it’s hard to stay awake in such a luxurious setting. Each treatment room is accompanied by a marble jacuzzi, sauna and steam room for ultimate relaxation. And the view? Simply step outside and be greeted by one of the most spectacular sights overlooking Victoria Harbour and Hong Kong Island. 18 Salisbury Road, Kowloon | hongkong-ic.intercontinental.com

FITNESS

You name it, Hong Kong has it. I’ve already found myself catching the ferry and completing the four hour trek up Lantau Mountain. Exhausting? Yes, but totally worth it! Once at the top, the stunning views over the city and Hong Kong’s Tian Tan Buddah (known to you and I as ‘Big Buddha’), are breathtaking and sights that absolutely must be seen when hiking in Hong Kong. Dragon boat racing on the other hand is far from relaxed and taken very seriously across the island. For the hardcore fitness fanatic, this is your sport as it works the whole body through a series of movements using the core, arms and legs – the ideal workout for overall body sculpting.

For the more relaxed fitness fads, yoga and Pilates can be found at any gym, such as Pure Fitness and in individual classes throughout the city, such as The Yoga Room. With over 1,000 classes throughout Hong Kong, Singapore and Taipei, Pure Yoga (the yoga branch of Pure Fitness) practices a range of different yoga styles from Hatha and Hot Yoga to Ashtanga and Satyanda yoga, providing a style for everyone. As a result, inner strength, clarity and peace are instilled when in the heart of the city. The Yoga room, as well as providing professional Yoga classes from Vinyasa to Candlelight Yin Yoga, holds a series of Pilates classes designed to strengthen the core and straighten the posture whilst creating a sense of balance and vitality. Both Pilates and yoga are the perfect way to start the day, encouraging a central focus and positive outlook through the art of mediation and the fluidity of movement. For those who are unsure, both Pure Yoga and The Yoga Room offer a free session so you can see which style suits you best. No excuses not to give it a go! www.pure-yoga.com | www.yogaroomhk.com 

So relax … pack your trainers … and enjoy the pace!

Top Five Healthiest Teas in London

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Whether it is a cup of English breakfast, green or a herbal infusion, who doesn’t love a good brew? Approximately 165,000,000 cups are drunk each day in the UK so it is a relief to know that tea has been proven time and time again to have an abundance of health benefits. These benefits can vary from heart and oral health, lowering cholesterol to providing hydration, anti-oxidants, minerals and vitamins to the body. And if for no other reason than this, a cup of tea always has the power to put the world to rights!

Browns Hotel, Mayfair
The very stylish Browns Hotel in the heart of Mayfair serves every woman’s dream… Afternoon ‘Tea-tox’! Served in The English Tea Room, their award winning Afternoon Tea has a healthy spin. Who needs naughty finger sandwiches when you can indulge in delicious Smoked Chicken and guacamole on spelt bread? Followed by flourless Chocolate cake and sugar free deserts on a tea-stand? I sampled the finest White tea I have ever tried followed by Brown’s own created English tea. This Afternoon ‘Tea-tox’ is a truly virtuous and yummy treat. (www.brownshotel.com)

TeaSmith, Spitalfields
Prop yourself up at TeaSmith’s impressive ‘Tea Bar’ and select one of their many healthy tea options. The knowledgeable staff are on hand to help you choose a tea and explain the correct way it needs to be infused whilst they prepare it in front of you. I sampled the delicious Long Jin Green tea. Whilst brewing, the staff explained why the water temperature had to be at a specific point for each tea to fully enjoy the delicate flavours and benefits from the leaves. I enjoyed three infusions from my one pot. Some teas can be infused up to ten times, lucky if you pick one of those! (www.teasmith.co.uk)

Camellia’s Tea House, Carnaby Street
An artisan tea company, Lubna one of the owners is a qualified homeopath and has used her knowledge to develop the UK’s largest range of health teas, which can be enjoyed in the Tea Room or purchased to be taken home. I enjoyed the delicious ‘Beautiful Skin Tea’ made with dandelion, chickweed, herbs and flowers. This tea is said to improve circulation, have anti-inflammatory effects and will also detox your system. Camellia’s Tea House takes you away from the hustle and bustle of London whilst drinking in this relaxing, cosy Tea Room. (www.camelliasteahouse.com)

Postcard Teas, New Bond Street
Described as the ‘connoisseurs in tea’, Postcard Teas has established tea provenances by putting the maker or estates name on every tin of tea they create. You can sample one of their many teas for £2.50 which can be taken off the price of a caddy if you decide to purchase. A healthy Black and dark ginger tea made with ingredients from Vietnam caught my eye. You can literally post a Postcard tea to someone by selecting a tea that goes in a sealed bag with a postcard attached which is designed by the owner! (www.postcardteas.com)

Yumchaa, Soho
You are guaranteed to find one of the healthiest teas in London in Yumchaa, Soho. These guys serve only loose teas that contain essential oils. They use purified high quality water when brewing one of their own crafted teas that never come from a tea bag. Yumchaa have created a super healthy tea named the ‘Gentle Giant’ made from white tea, ginseng root which provides energy and jasmine flower to soothe stress. Their aim is provide truly yum ‘chaa’ (tea) experience! (www.yumchaa.com)

words by Stephanie Matysiak

 

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If you only do one thing this week… Quit Hidden Sugars

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Now, Im not just talking about table sugar, Im talking about all the hidden sugars in processed foods.  As a whole it seems like everyone is on a diet, trying to go to the gym, yet we seem to be getting bigger every year.

I was at the supermarket the other day and thought it would be nice to buy a soup, I usually make my own from scratch but I was feeling a bit lazy and thought it would be nice to let someone cook for me. I grabbed one of the healthiest looking soups from the shelves and found to my horror they had added in sugar, rancid vegetable oils and refined salt. This is common for pretty much all processed foods even the ones you deem healthy choices.

Of course this is a small amount of sugar but it adds up. Today we eat more than a kilo of sugar a week. Just 150 years ago we ate next to none.

Facts About Sugar:

The really nasty sugar is fructose! Ever molecule in our bodies has a hormone that responds saying ‘thank you – we are full now’ when you have reached your required dose, every molecule except when it comes to fructose. Your body has no limit in terms of how much fructose you can eat, that is why is is so easy to wolf down sugary desserts and copious amounts of sweet fruit. So by reducing and cutting out sugar you will find yourself reducing the amount of overall food you eat, because you wont be craving more fructose and your body will naturally know its limit for other molecules. Even Agave is 90% fructose, so although it does not raise your G.I levels as much, use it sparingly. It is also sweeter than sugar anyway so you only need a touch if you want to sweeten something.

When fructose is digested in our body is not used as upfront energy instead it gets directly converted into fat, which is stored in our body (usually around our waists). It also clogs our arteries, which can be the start of cancer forming cells.

Quitting hidden sugar is hard and I recommend that you do it slowly. Read labels carefully. It really is all about taking the time to check what has been put into your food. Even some labels say no added sugar but have disguised sugar in another form. Or even better – make things from scratch. My food philosophy is if your grandmother couldn’t make it in her kitchen, don’t eat! Lets get back to basics.

FUEL YOURSELF WITHOUT SUGAR: To see some of our favourite sugar-free snacks that will give you energy click here.

words by Nutritionist, Madeleine Shaw

Time to Drink Less? Control Your Drinking Now

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 Control Your Drinking Now With The Revolutionary Drink Less Mind

The Perfect Way to Reduce Your Alcohol Consumption

Do you ever worry that you drink too much?  You’re not the only one, it’s a common concern for people all over the UK.  The good news is you need worry no more, as the revolutionary Georgia Foster Drink Less Mind 21 Day Programme will change your life.

The Drink Less Mind is a fully downloadable and completely private online programme created by the world renowned leader in alcohol reduction therapy, Georgia Foster.  As featured on Sky News, BBC radio, ITV and Cosmopolitan magazine, it has changed the lives of thousands of people worldwide and could begin to change yours today!

95% of people that have completed the Drink Less Mind have reduced their alcohol intake significantly in 21 days.  These are people from all walks of life, whether you are a housewife (or husband), a banker, celebrity, teacher, entrepreneur or artist, this programme is for you.

Georgia Foster developed the Drink Less Mind after successfully treating thousands of clients for alcohol issues over the last 20 years.  She wanted to create a programme that was accessible to people all over the world and was a cost effective alternative to therapy sessions (that can run in to the thousands).  Now for the price of what some people would spend on a night of alcohol, you can change your life forever – with the added bonuses of becoming more healthy and saving money!

What are you waiting for?
For the special price of £49.95 you’ll receive over 14 hours of material over 21 unforgettable days, plus Georgia’s very exclusive Alcohol Free Days smart phone App.  Read Georgia’s story and trial the Drink Less Mind for free with no obligation by clicking on this link: I want to learn how to stop drinking so much alcohol now.

Bonza Beauty: We celebrate Australia’s best beauty brands that will have you looking like a long limbed goddess in no time

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In honour of today being Australia day, we are celebrating all things Oz. It’s a country that has given us a lot over the years… Neighbours, Vegemite, Crocodile Dundee, fine wines and Chris Hemsworth (thank you) – but it’s Aussie beauty that has really caught our attention. One can’t help but envy that effortless, natural look that Australian women seem to ooze all the time. Yes ok, they may have the sun and sea to hand – but come on, there must be some hope for the rest of us? There is. Don’t fear. We’ve compiled a list of our favourite home-grown brands from Oz that will leave you looking as beaut as a true Aussie Sheila. Ripper!

The Brand: A’kin

The Gist: Crafted in immaculate bushland near Sydney, A’Kin encompasses pure, natural bush-baby beauty – with each product containing a blend of purist botanical active ingredients and no nasties.

The Must-Buy:  The refreshing and wonderfully fragrant Sandalwood & Neroli Pure Facial Cleansing Gel (£18.00) cleanses with a soothing and clarifying combination of vitamin B5, witch hazel and panama bark. Non-drying and pH balanced, it removes excess oils and removes all traces of makeup. Gentle enough to use both morning and night, it’s a’king of cleansers.

The Brand: Black Chicken

The Gist: Think chicken, think prickly feathers, floppy necks and spindly feet? Think again – for this is Black Chicken. A whole other level of chicken. A chicken that stems from the sun loving shores of Bondi Beach to care and nurture for your skin. Ok it’s not actually a chicken; it’s a cool and quirky brand that draws inspiration from traditional aromatherapy remedies. And it’s great.

The Must-Buy: With 12 essential oils to leave your skin silky smooth, and an alluring aroma that will also calm the mind, the Love Your Body Oil (£45.00) does as its name suggests. It soothes, softens, heals and protects – all in a 100% natural, chemical free way.

The Brand: Grown

The Gist: As you may have guessed from the name, Grown harness ingredients directly from nature and never use anything that’s been manufactured. Combining this with an expert knowledge of human biology and natural alchemy, a harmonious range of skincare was born.

The Must-Buy:  Rid yourself of under-eye shadows, wrinkles, puffiness and fine lines with the Grown Rejuvenate Eye Cream (£39). With a superior patented blend of natural active tetra-peptides and full of vitamins (A, E and D), this rejuvenating formula helps restore the loss of elasticity and firmness from the eye area to leave you bright eyed and beautiful.

The Brand: Inika

The Gist: On a quest to find natural, non-toxic products, Inika’s creators – Miranda and Jenni – decided to set up shop on their own, sourcing the finest Australian botanicals and pure minerals. The result? 100% natural, vegan, organic and cruelty free makeup that leaves you beautiful both inside and out.

The Must-Buy:  A foundation that’s packed full of the good stuff (vitamins, minerals and antioxidants), improves circulation, accelerates the formulation of new skin cells, protects, moisturises, AND makes your skin look super. It may sound too good to be true, but this award-winning Inika Certified Organic Liquid Foundation (£23.50) does it all. Literally. Flawless coverage and lightweight – it has come up trumps repeatedly against leading non-natural brands. Amazing.

The Brand: Jurlique

The Gist: There aren’t many (if any) brands who can boast about coming from a 153 acre bio-dynamic farm in South Australia – one of the purest places on Earth. But Jurlique can. In an ideally suited and unpolluted environment , where harmony with nature is at the heart of the free-spirited Australian lifestyle, Jurlique combines nature, science and innovation to create high performance skincare from farm to bottle.

The Must-Buy: The Jurlique Body Creams (£22.00) are the ultimate way to indulge yourself, naturally. Containing Jojoba Oil, Organic Shea Butter and Organic Cocoa Butter to soften, restore suppleness and prevent future moisture loss – choose from the fragrant Rose Body Cream or the rich unscented cream to put some goodness back into your skin.

The Brand: Lucas PawPaw Remedies

The Gist: All hail the PawPaw tree – and Dr. T.P Lucas who discovered its magical properties over 100 years ago. With its natural mild antiseptic, Lucas PawPaw Remedies has taken the health and beauty world by storm. And boy are we glad it did.

The Must-Buy: Lucas Remedies Papaw Ointment (£4.95). Not only does it keep your lips silky smooth, it treats mozzie bites, sunburn, dry skin, heat rash, spots, bruises…you get the gist. A miracle product if ever we saw one.

The Brand: MOR

The Gist: Created by Australian designers, Dianna Burmas and Deon St. Mor, it’s no wonder these products are as pretty as can be. Inspired by travel, art and by-gone eras, each collection tells a unique story using only the finest ingredients. With an elegant mix of traditional and modern apothecary, MOR leaves you wanting more.

The Must-Buy:  The oh-so-stylish Emporium Black Collection Candles make it so hard to pick just one. But right now, it’s all about the Italian Blood Orange (£33.00) scent. Made from soy wax for a cleaner, longer burn, notes of Italian blood oranges are infused with jasmine, rose and lily of the valley for a fresh, floral fragrance.

The Brand: MV Organics

The Gist: With a seriously impressive celebrity following (Rosie Huntington-Whitely, Maggie Gyllenhaal and Melissa George to name a few), and endorsed by holistic GPs, naturopaths and journalists across the world – meet MV Organics. Originally developed for those with skin sensitivities (such as eczema and rosacea) the products are super gentle and provide health benefits and drastic results for all skin types.

The Must-Buy:  Infused with both precious Bulgarian rose oil and rosehip oil, the MV Organic Rose Plus Booster (£60.00) provides that little ‘extra’ skin often needs. Helping to balance hormonal skins, it also calms redness, nurtures and strengthens. If it’s good enough for Emma Watson, it’s good enough for us.

The Brand: Natio

The Gist: Named after the ancient Goddess of Nature, call forth your celestial being with these simple and gentle plant-based products. It’s Australia’s fastest growing beauty brand, and it’s utterly divine.

The Must-Buy: Think Aussie beauty, think glowing and bronzed? Well now you can be too, with the Natio Mineral Pressed Powder Bronzer (£14.80). Free from talc, parabens, preservatives and dye, a sweep of this and you will be sun-kissed and radiant. With extra fine mineral pigments and antioxidant Vitamins C and E, pores won’t clog and skin is able to breathe whilst being bronzed to perfection.

 

Berrylicious Lips

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Dark and Mysterious: It’s all about the Berrylicious Lips this Season says Frankie Rozwadowska

Come rain or shine (and even snow) – you can’t go wrong with a berry lip. Whether worn in the day with a natural base, or dressed up at night with a smoky eye – there are shades to flatter all skin tones and complexions. So get berry beautiful with these six shades for pure pout perfection.

Burt’s Bees Red Dahlia Tinted Lip Balm – £5.99

Jane Iredale PureMoist LipColour in Carmen – £17.00

Bobbi Brown Blackberry Lip Colour – £18.00

Lily Lolo Natural Lipstick in Desire – £7.99

terre d’Oc Natural Lipstick in Plum – £16.95

bareMinerals Berry Remix Loud and Clear Lip – £15.00 (on counter February)

 

Boost Your Workout with Interval Training…

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Why not mix up your exercise regime in 2013 with some interval training, says fitness expert, Becky Dalby

If there is any time in the year where you should try something new, January has to be one of the best months. After Christmas and New Year the motivation to strip off some excess weight and ‘get fit’ is generally high due to the overindulgence of mince pies and mulled wine!

What is Interval Training? Interval training is a phrase commonly used among avid exercisers and athletes, but it is actually a method of training that is simple and effective and can be used by anyone. Interval training involves alternating between short bursts of high intensity exercise with more sustained, lower intensity exercise or rest periods. For example if you were going for a run, you could incorporate one minute sprints for every four minutes of running (at your normal pace). Unless of course you are an athlete (in which case it would need to be tailored to your specific goals), there are no fixed timings as it is dependent on the type of exercise you are doing and your current fitness levels. There are quite a lot of plans available on the internet so if you type in the form of exercise you want to do with the phrase ‘interval training plans’, you should find a variety of ideas. Bear in mind your current fitness levels and choose a routine that is realistic. Like all types of exercise, there are risks associated to interval training so if you are over 40 years, overweight, a smoker or suffer from any heart conditions you should consult a doctor before trying interval training.

When can I use it?  Interval training can be applied both to cardiovascular exercise and strength training programmes. Like everything in life, it is all about balance, so keep your exercise regime varied and perhaps incorporate some interval training once a week to begin with. Once you get the hang of it you will be able to apply the method to pretty much any form of exercise and incorporate it more frequently.

What are the benefits?

IT BURNS CALORIES LIKE NOBODIES BUSINESS The short bursts of high intensity exercise pushes and improves certain aspects of your fitness (depending on what form of exercise you are doing), whilst burning a vast amount of calories. The more effort a movement takes, then the higher the calorie burn. So the harder you push yourself within the one minute high intensity phase, the more calories you will burn. Returning to low intensity exercise or rest periods gives the body a chance to recover from the high intensity exercise you have just performed and prepare for the next burst. Generally more calories are burnt this way than if you exercised continually at a lower intensity for the same amount of time.

IT MAKES FOR A MORE EFFICIENT WORKOUT Interval training can act as a great time saver. If you only have 20 minutes spare to workout in, use interval training and you will burn more calories and make the most out of the time available.

IT INCREASES MOTIVATION If you think your fitness levels or weight loss have plateaued, interval training is a fantastic way to ‘shock’ your body and help you achieve your fitness goals. Not only will your body respond to the change in your exercise pattern, but it also helps to alleviate boredom and create motivation as you have mini goals throughout the exercise session. i.e. ‘I have to keep sprinting for one minute, then I can power walk for four minutes’ = carrot on a stick philosophy! Go on, give it a try and use this versatile training tool. Remember, the more you mix up your exercise and challenge the body, the more you can achieve! www.rebeccadalby.co.uk

Health Speak with Breakfast Queen, Camilla Barnard

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Health Speak with Rude Health Founder, Camilla Barnard

We have a chat with the breakfast queen herself (and self-confessed banana cake lover) Camilla Barnard, who co-founded Rude Health with her husband, Nick, about food, fun and fears of coming across as a complete nutter… We rather like her and think you will too!

What is the first thing you do in the morning?
I gently wake the kids up. At this point I’m only half awake myself

What do eat for breakfast?
Ask me next week and it will be different, but this morning I had Daily Oats Porridge with cold milk and ginger infused coconut palm sugar.

What is your work place like?
We moved recently and it still feels new and exciting and big enough for all nine of us. We’ve made ourselves at home and tomorrow we are painting a huge Rude Health mural on one wall.

What do you eat for lunch?
I love leftovers. Yesterday I polished off the remains of a sweet potato & chorizo stew, while today it’s ratatouille and sourdough bread.

Do you snack?
Yes, no matter how much I eat for breakfast at about 7am, by 11am it’s snack time. Sometimes this is a handful of pecans or brazils, but I do love banana cake.

What do you have for supper?
Venison casserole is wonderful at this time of year. In fact any casserole is my idea of the the ideal meal for about six months of the year.

What made you start Rude Health?
A love of food, a conviction that eating well gets us and keeps us in rude health and a reckless sense of adventure.

How does it feel owning your own business?
After six years it’s easy to take it for granted and I can’t imagine doing anything else. The real pleasure is when I’m out shopping and I see someone buying a pack of Rude Health food. I still want to go up to them and say ‘thank you’, but usually don’t for fear of coming across as a complete nutter.

What do you enjoy about Rude Health the most?
Impossible question. I love creating new foods for Rude Health, particularly the eating part of this process. I love working on the packs and I love our annual trip to the Abergavenny Food Festival where we host the Rude Health Rants (we invite people from the food industry: bloggers, chefs, food writers, food producers, restauranteurs etc. to have a rant about food!).

How do you keep fit?
If it isn’t built into the day it won’t happen, so I cycle to work. As part of the journey is along the river, it’s as calming as it is good exercise. I also do yoga, mainly at home.

What keeps you young?
Camping holidays, in the sun. Wet camping makes me very old and very grumpy, very quickly.

Which three famous people (dead or alive) would you invite to dinner?
I couldn’t care less about celebrities but am fascinated by people who spend their lives doing interesting things and making a difference so I would invite Isabelle Legeron natural wine pioneer and joy to be around, Tom Lehrer whose songs always, always make me laugh, and he was a mathematician too and my husband Nick, who is busy being a stunt pilot and writing books when he isn’t working with me at Rude Health.

What is your biggest luxury in life?
There are so many, the one I indulge in more than I should is Hanro underwear. A whole drawer full.

What three things can’t you live without?
My husband and my two children. If I’m counting the children together then I could squeeze in a really comfortable bed and a mug with a thin lip. I know that’s four.

What gets you up in the morning?
The alarm and this is probably the part of my day I would most like to change. A day that starts with waking naturally is always a good day.

And what do you go to bed thinking about?
If I’m still thinking about Rude Health I know I need to do a few minutes of calming yoga or meditation. If I’ve been watching The Killing then I go to bed completely wired.

What motto do you live by?
To get me going, “What you get out, depends on what you put in” and to pick me up “Dance like nobody’s watching…”

If you do one thing this week… Drink Pure Clean Water

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Apart from oxygen water is the most important substance we consume. The body can produce 8% of its daily needs, which leaves us with a fair chunk to make up during the day.

Note: No nutrient can work inside the body with out water so refilling yourself with pure clean water is crucial.

When contaminants or other substances are combined with water (such as juice, coffee, tea) the water becomes less hydrating. They actually enhance the retention of water by extracellular bloating, and thus do not rehydrate the inside of your cells (where water is most needed).

Signs of dehydration include:

  • Depression
  • Stress
  • Low back pain
  • Neck pain
  • Headaches
  • Excess hunger
  • Constipation
  • Anxiety

I think we often over eat at meals due to dehydration, if we just sat down and drunk 2 glasses of water before each meal we would resist the temptation of overloading our plates. A like to add a squeeze of lemon or lime juice in with my water as it quenches thirst and aids digestion better than plain water.

A water filter system is a critical investment; I also recommend reverse osmosis systems, however these can be quite costly. I advise getting a counter top water filter, the value and quality is great and they are easy to put into any kitchen. The system filters away viruses, some bacteria, chemicals and toxic heavy metals (which obviously don’t benefit you in any way.) Allowing you to sip away on fresh clean H²O.

words by nutritionist, Madeleine Shaw