COMPASS
Health and Wellbeing Newsletter
Shed the stress! &
How to reduce, prevent cope with stress
Easy & Delicious Low calorie dessert recipes
Make today happier!
Strategies on how to lead a happier life
February 2016
Top tips On how to stick to an exercise regime
The power of sleep All the info & tips you need to get a good night’s sleep
The benefits of
Green tea
and stick to it
Start exercising^ today It’s easy to talk yourself out of exercising. Even when you have the best intentions to get fit, excuses are so easy to find - “I’m too tired,” or “I’m busy,” or “the weather is bad.” The right attitude and a few tricks can keep your fitness routine on track. Use these tips to stay in the game...
1. Do it for yourself. Studies show that people who are “externally motivated” - that is, they hit the gym just to look good at your class reunion - don’t stick with it. Those who are “internally motivated” meaning they exercise because they love it - stay in it for the long run. 2. Take baby steps. You would never try to run 10 miles on day one, right? When you do too much too soon, you’ll end up sore, injured, and discouraged. Take it easy as you get started. Maybe you only run a quarter of a mile your first week. When that becomes easy, you can make it more challenging.
3. Hang tough. No one has perfect form the first day of strength training. Every workout takes practice. You’ll get the hang of it if you keep making an effort. 4. Mix it up. Do different types of workouts to keep things interesting and to exercise different muscle groups. If the cross-trainer is usually your thing, hop on the stair-climber for a while instead. Also, switch between machines and free weights when you strength-train. You don’t have to reinvent your entire routine every week, but you do want to shift it around a little.
“I can’t do it”
You CAN do it! Be stronger than your excuses 5. Don’t be your own drill sergeant. Half of all people who start a new exercise programme ditch it within the first year. It often happens because they can’t keep up the boot-camp pace they’ve forced on themselves. It’s better to work within your limits, and gradually get stronger. 6. Bring a friend. When your inner demons order you to hit the couch instead of the treadmill, a workout partner can steer you back in the right direction. It’s easier to bail out on the gym than on the friend who waits for you there. Studies show you’ll also exercise for longer with a friend. 7. Show the clock who’s boss. Health experts say you should aim for at least 150 minutes of exercise a week (30 minutes a day, five times a week, for example), plus weight training at least twice a week. Can’t find room in your crazy schedule? Take a closer look. If you work too late to get to a gym, keep a set of weights at home. If you can’t do 30 minutes at once, break exercise sessions up into 10 or 15-minute bursts. 8. Get used to it. Your workout should be just as much a habit as brushing your teeth or eating breakfast. When it’s part of your routine, you won’t even have to think about it. In a few months, fitness can be a regular feature in your day. 9. Replace a habit. Most of us have some unnecessary and not particularly enjoyable habit, such as watching TV, that could be replaced by exercising. Or ask yourself whether you could exercise at the same time. If the answer is yes, make a rule that stipulates (for example) you can only watch television if you’re exercising too.
10. Live in the present. So what if you missed a week at the gym and polished off a pint of ice cream over the weekend? Leave the guilt in the past. You have a chance to get back into your routine today. 11. Keep it real. You’re not going to skim off 30 pounds in a week. Aim for something that’s realistic as a first step. For instance, increase your workout schedule from 2 to 3 days a week, or exercise for 15 more minutes each time. 12. Throw away... the bathing suit you wore in high school and the memory too. It’s normal to have a mental image of yourself when you last exercised like a fiend. But if that image is from high school, you could be in big trouble. Even if it’s from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make new memories. 13. Set an appointment. Pick out the times when you want to exercise, and schedule ahead. Keep your appointment with yourself ironclad, and don’t let other engagements interfere. If you keep a calendar on your phone or computer, set alarms that will remind you of your workout time. 14. Track it. Keep a fitness journal or use an app to record your progress - for example, how much you run, walk, or lift and the calories you burn. Seeing your progress in black and white will help keep you motivated. 15. Celebrate! It takes weeks to see real changes. Even a pound of weight loss or a pound of muscle gain is reason to reward yourself. Go out with friends, or spring for a new pair of jeans.
“Thousands of candles can be lighted from a single candle, and the life of the single candle will not be shortened. Happiness never decreases by being shared.�
- Buddha
Choose to be
Happy...
A popular greeting card attributes this quote to Henry David Thoreau: “Happiness is like a butterfly: the more you chase it, the more it will elude you, but if you turn your attention to other things, it will come and sit softly on your shoulder.” But with all due respect to the author of Walden, that just isn’t so, according to a growing number of psychologists. You can choose to be happy, they say. You can chase down that elusive butterfly and get it to sit on your shoulder. How? In part, by simply making the effort to monitor the workings of your mind. It is important to remember that happiness is not a simple goal, but is progress as result of striving, seeking, finding and keeping self-actualizing work and fun, even when it’s as elusive as ever. Being happy often means finding satisfaction and contentment, feeling joyful, and sensing that your life is meaningful. Nobody is jolly and elated all the time, but some individuals are definitely more fulfilled than others. Some studies reveal that happiness has little to do with possessions - so what is it about? Now, since being happy is good for your health, what can we do? We can pursue happiness. We can do this by thwarting negative emotions such as pessimism, resentment, and anger. And we can foster positive emotions, such as empathy, serenity, and especially gratitude. Read on to learn about strategies that can help make you a happier person. >>
“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognising & appreciating
what we do have.”
Be busy, but not rushed... Research shows that being “rushed” puts you on the fast track to being miserable. On the other hand, many studies suggest that having nothing to do can also take its toll. The porridge is just right when you’re living a productive life at a comfortable pace. Meaning: you should be expanding your comfort zone often, but not so much that you feel overwhelmed. Easier said than done, but certainly an ideal to strive towards. Feeling like you’re doing too much is often the result of saying “Yes” to things you are not absolutely excited about. Be sure to say “No” to things that don’t make you say, “Hell yeah!” We all have obligations, but a comfortable pace can only be found by a person willing to say no to some things, and who’s able to say yes to the right things.
Have 5 close relationships... Having a few close relationships keeps people happier and has even been shown to help us live longer, with a higher quality of life. True friends really are worth their weight in gold. But why five relationships? This seemed to be an acceptable average from a variety of studies. Take this excerpt from the book Finding Flow: National surveys find that when someone claims to have 5 or more friends with whom they can discuss important problems, they are 60 percent more likely to say that they are ‘very happy’.
The number isn’t the important aspect here, it is the effort you put into your relationships that matters. Studies show that even the best relationships dissolve over time; a closeness with someone is something you need to continually earn, never treat it as a given. Every time you connect with those close to you, you further strengthen those bonds and give yourself a little boost of happiness at the same time. Data shows that checking in around every two weeks is the sweet spot for very close friends.
Don’t tie happiness to external events... “Humility is not thinking less of yourself, but thinking of yourself less” - C.S. Lewis Self-esteem is a tricky beast. It’s certainly good for confidence, but a variety of research suggests that selfesteem that is bound to external success can be quite fickle. For example, certain students who tied their selfesteem to their grades experienced small boosts when they received a university acceptance letter, but harsh drops in self-esteem when they were rejected. Tying your happiness to external events can also lead to behavior which avoids failure as a defensive measure. Think of all the times you tell yourself, “it doesn’t matter that I failed, because I wasn’t even trying.” The key may be, as C.S. Lewis suggests, to instead think of yourself less, thus avoiding the trap of tying your selfworth to external signals.
Exercise... Yep, no verbose headline here, because there is no getting around it: No matter how much you hate exercise, it will make you feel better if you stick with it. Body image improves when you exercise (even if results don’t right away). And eventually, you should start feeling that ‘exercise high’ once you’re able to pass the initial hump. The release of endorphins has an addictive effect, and more exercise is needed to achieve the same level of euphoria over time. So make it one of your regular habits. It does not matter which activity you choose, there’s bound to be at least one physical activity you can stomach.
Spend more money on experiences Truly happy people are very mindful of spending money on physical items, opting instead to spend much of their money on experiences. ‘Experiential purchases’ tend to make us happier, at least according to the research. In fact, a variety of research shows that most people are far happier when buying experiences vs. buying material goods. Here are some reasons why this might be, according to studies: 1. Experiences improve over time. Aging like a fine wine, great experiences trump physical items, which often wear off quickly (“ugh, my phone is so old!”). Experiences can be relived for years. 2. People revisit experiences more often. Research shows that experiences are recalled more often than material purchases. You are more likely to remember
your first hiking trip over your first pair of hiking boots (although you do need to make that purchase, or you’ll have some sore feet!). 3. Experiences are more unique. Most people try to deny, but we humans are constantly comparing ourselves to one another. Comparisons can often make us unhappy, but experiences are often immune to this as they are unique to us. Nobody in the world will have the exact experience you had with your wife on that trip to Italy.
Don’t ignore your dreams This one is more anecdotal than scientific, but perhaps most important. When the Guardian asked a hospice nurse for the ‘Top 5 Regrets of the Dying’, one of the most common answers was that people regretted not being true to their dreams: “This was the most common regret of all.... When people realise that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even half of their dreams and had to die knowing that it was due to choices they had made, or not made. Health brings a freedom very few realise, until they no longer have it.” As they say, there are seven days in the week, and “someday” isn’t one of them.
Have a very happy day!
The
Sleep
Powerof
When you’re scrambling to meet the countless demands of your day, cutting back on sleep
might seem like the only answer. Who can afford to spend so much time sleeping, anyway? The truth is you can’t afford not to. Even minimal sleep loss takes a toll on your mood, energy, and ability to handle stress. Many of us try to sleep as little as possible. There are so many things that seem more interesting or important than getting a few more hours of sleep, but just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort!
How many hours of sleep do you need? According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation. There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. Just because you’re able to operate on seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between seven and a half to nine hours of sleep per night to function at their best. Children and teens need even more. Despite the notion that our sleep needs decrease
with age, older people still need at least seven and a half to eight hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. The best way to figure out if you’re meeting your sleep needs is to evaluate how you feel as you go about your day. If you’re logging enough hours, you’ll feel energetic and alert all day long, from the moment you wake up until your regular bedtime. You may be sleep deprived if you... • • • • • • • •
Rely on the snooze button in the morning Feel sluggish in the afternoon Get sleepy in meetings, lectures, or warm rooms Get drowsy after heavy meals or when driving Need to nap to get through the day Fall asleep while relaxing in the evening Feel the need to sleep in on weekends Fall asleep within five minutes of going to bed
Tips on how to sleep better When it comes to sleep, it’s not just quantity that matters—it’s quality. How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips will help you optimise your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long... Try to go to sleep and get up at the same time every day. Sticking to a consistent sleep-wake schedule helps set your body’s internal clock and optimise the quality of your sleep. Start by setting a realistic bedtime that will work with your lifestyle. Avoid sleeping in—even on weekends or nights you’ve stayed up late. It can be tempting to sleep in on weekends, but even a couple hour difference in wake time disrupts your internal clock. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. Be smart about napping. As mentioned above, napping is a good way to recharge and make up for lost sleep hours. Make sure the room is dark. The darker it is, the better you’ll sleep. Use heavy curtains or shades to block light from windows, or try a sleep mask to cover your eyes. Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath deeper.
Get regular exercise. Studies show that regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
green tea
The benefits of
Green tea has been used as a medicine for thousands of years, originating in China, but widely used across the world, this beverage has a multitude of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits attached to it than black tea is due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains the maximum amount of antioxidants and poly-phenols, these are the substances that give green tea so many benefits. Here’s a list of some of the amazing benefits that you may not have been aware of. Some of these are still being debated, so please do your own research if you want to use green tea for medicinal purposes. Weight Loss. Green tea increases metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.
Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.
Diabetes. Green tea apparently helps regulate glucose levels,. slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
Heart Disease. Scientists believe green tea works on the lining of blood vessels, helping keep them relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots - the main cause of heart attacks.
Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and also helped to restore damaged brain cells.
Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental cavities and other dental conditions Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure. Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers. Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases. Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage. Eyesight. Carrots have long been associated as a food that promotes good eyesight, but science suggest there’s a new kid on the block. The antioxidants found in green tea can actually penetrate the tissues of the eyes and produce antioxidant activity. Catechins, an antioxidant in green tea, are capable of being absorbed into the tissues of the eye. A 2001 study published in the Experimental Eye
Research journal found green tea can assist in the prevention of cataract-induced blindness. Researchers saw different parts of the eye absorbed varying amounts of catechins, with the highest concentration of this antioxidant found in the retina of lab rats fed green tea extract. The area with the least absorption of catechins was the cornea. These findings suggest that drinking green tea could serve as a protective measure when it comes to eyesight, but its effects have yet to be confirmed in humans.
How Much? These are some of the many benefits but the reality is one cup of tea a day will not give you all the abundant gains. The jury is out on how many cups are necessary; some say as little as two cups a day while others five cups — and more still say you can drink up to ten cups a day. If you are thinking of going down this route, you may want to consider taking a green tea supplement instead (it would keep you out of the bathroom). Another thing to point out is that there is caffeine in green tea — so if you are sensitive to caffeine then one cup should be your limit. Green tea also contains tannins (which can decrease the absorption of iron and folic acid), so if you are pregnant or trying to conceive then green tea may not be ideal for you. You can try mixing green tea with other healthy ingredients such as ginger.
Shed the
Stress
Y
ou may feel there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have more control over stress than you might think. Stress management is all about taking charge: of your lifestyle, thoughts, emotions, and the way you deal with problems. No matter how stressful your life seems, there are steps you can take to relieve the pressure and regain control.
Get
What is stress management? We all respond to stress differently so, there’s no “one size fits all” solution to managing stress. But if you feel like the stress in your life is out of control, it’s time to take action. Stress management can teach you healthier ways to cope with stress, help you reduce its harmful effects and prevent stress from spiralling out of control again in the future. No matter how powerless you may feel in the face of stress, you still have control over your lifestyle, thoughts, emotions, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.
How do you cope with stress? Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem. So if your methods of coping with stress aren’t contributing to your
up a n with d get m o frie nds ving !
greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
Stress management strategies... Get moving. Physical activity plays a key role in reducing and preventing the effects of stress, but you don’t have to spend hours in a gym to experience the benefits. Just about any form of physical activity can help relieve stress and burn away anger, tension, and frustration. Exercise releases endorphins that boost your mood and also serve as a distraction from your daily worries. While the maximum benefit comes from exercising for 30 minutes or more, you can start small and build up your fitness level. Short, 10-minute bursts of activity that elevate your heart rate, and make you break into a sweat, can help to relieve stress and give you more energy and optimism. The first step is to get yourself up and moving. Engage socially. Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal or external events that
Easy ways to get moving... • Put on some music and dance around • Take your dog for a walk • Walk or cycle to the grocery store • Always use the stairs - no lifts! • Pair up with an exercise partner and encourage each other as you workout • Play ping-pong or an activitybased game with your children you perceive as threatening. There is nothing more calming to your nervous system than communicating with another human being who makes you feel safe and understood. This experience of safety, as perceived by your nervous system, results from nonverbal cues that you hear, see and feel. Reach out to family and friends and connect regularly in person. The people you talk to don’t have to be able to fix your stress; they just need to be good listeners. Opening up is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond. And remember, it’s never too late to build new friendships and improve your support network. Accept things you can’t change. Don’t try to control the uncontrollable. Many things in life are beyond our control—particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on!
Mental health & wellbeing
Real stories Real people, their experiences of mental health issues and how they overcame them...
Jasmine’s story For as long as I can remember, anxiety has been a part of my life. Sometimes a bigger part than at other times, but it has always been there. My anxiety stems from a fear of being sick and so I would panic, days or sometimes weeks ahead of any situation that I thought could make me sick. This made many simple things such as school trips or days out with my friends very hard and I would often back out, always claiming to have been sick. At the beginning of Year 13 I became unwell with tonsillitis and missed school for almost 3 months. For the first few weeks I was genuinely unwell, but as I got better I was missing school because I worried that going in might make me sick. Each time that I didn’t go to school and wasn’t sick, I told myself that the reason that I wasn’t sick was because I didn’t go to school, and if I had gone I would have been sick. At this time, school was the only thing that I worried would make me sick, so I was still doing things with my family at the weekend and would go into town every Sunday with my dad. I started to feel guilty because I was claiming to be too unwell for school yet was doing things at the
weekend. I worried that if anyone from school saw me out they would judge me because they didn’t understand. I would get so worried when I went out that I would make sure I wasn’t smiling and looked unwell in case I bumped into someone I knew. I gave myself two choices: go back to school and still do things at the weekend, or stop doing things at the weekend and continue to stay off school. For months I did very little and on the occasions that my mum could convince me to go into school I was so anxious that I would feel physically sick and ring for my mum to come and collect me. I started to stay in my bedroom all day and barely spoke to any of my friends. Without even realising it, my bedroom had become my ‘safe place’ and I would feel extremely anxious to leave it. I couldn’t get into the car to go anywhere and was even finding it difficult to go into my own garden for fear of being sick. As a result of agoraphobia, I became desperately unhappy and would cry every single day. Sometimes I felt like everything was too difficult and would find myself crying because I couldn’t get dressed or couldn’t get out of bed. Other times I felt so helpless and would sob because I hated that I had no break from my anxiety. Everything in my life seemed wrong – I looked
wrong, my friendships had gone wrong, my emotions were wrong, school was wrong, and as far as I could see, this was how it always would be. This continued for months and despite not doing anything all day I was hurt from feeling anxious. I started to have frequent panic attacks and would cry hysterically when I felt like I couldn’t cope. It was frightening because although I had experienced panic attacks when I was younger, I was getting them all the time and didn’t know how to cope. My mum was the only person who could console me when I had an attack and I would worry when she left me to go to work. I had become like a shell of my former self. Less than a year earlier I was happy and loved every aspect of my life. I would constantly remind myself of how good my life used to be and would look at what my friends were doing on Facebook, tormenting myself because I hated who I’d become. After 9 months of feeling indescribably awful my doctor prescribed me anti-depressants and I was referred to a psychologist to deal with my agoraphobia. Recovering has been the hardest thing I have ever had to do and I know I still have a long way to go. I have been seeing a psychologist for 7 months and I still find a lot of things very difficult, but the
accomplishment I feel when I am able to face something new makes all the pain worthwhile. Seeking help is the best decision I have ever made and I now know that I don’t just have to learn to live with my anxieties, but instead that I can overcome them and learn to enjoy life like everyone else.
“
Brett’s story I joined the police force in 1983 and worked at busy inner suburban stations and also lectured at the police academy. I loved being in the police force. As a man, who is 6’3”, was about 110kg at the time and holds black belts in 5 different martial arts, I thought nothing could ever hurt me, but one night in October 1995 changed my life forever. I was bashed by a group of between 30-40 males whilst on duty and while the physical injuries weren’t so bad, my mind snapped and over the next few days I found myself constantly crying and couldn’t stop. I didn’t know what was happening to me and my wife became very concerned about my behaviour. Eventually I was diagnosed with Post Traumatic Stress Disorder (PTSD). This became so debilitating that I was unable to leave the house or even look after my young family. I was unable to attend my children’s school concerts or take them to the pictures as I would have panic attacks and think that there was someone there that was going to hurt
Sharing stories can be one way of raising awareness, helping people to understand that they are not alone and that support is available.
me or my family. I was heavily medicated and on a few occasions was placed in a psychiatric hospital for periods of time. I was visiting psychiatrists and psychologists weekly for treatments. The cost to me personally was huge, I lost my career (I was eventually retired on a disability pension in 2000), my marriage collapsed, I lost friendships and on 2 or 3 occasions I tried to take my own life. PTSD controlled my life for 14 years and it wasn’t until a very dear friend took me to a personal development seminar and what the speaker said resonated with me more than anything that any doctor or counsellor had said over the years. Over the next 12 months I attended boot camps on personal development and with the help of a wonderful understanding coach and some very close friends, I turned my life around and the black cloud that hung over me is now a distant memory. I now have a great life, that’s not controlled by anger, depression, anxiety or PTSD. I still do have days when I feel a bit down, but it’s nothing like it used to be and whereas before I would keep
everything inside of me, I am now able to relate my feelings to those close to me and even just going for a walk helps clear the head at times. PTSD and depression are illnesses that need to be taken seriously and treated accordingly. This was the problem I had as there was no outward sign of illness such as a broken limb, but the fact that my mind had let me down and some people didn’t believe I was sick was a much harder thing to deal with than any broken bone.
Hayden’s story I had my first period of excessive anxiety when I was 15, and am now recovering after having a second experience from 2010, when I was 18. Throughout this time I have felt like I was in a bottomless pit, always scared of losing my mind or my loved ones. In 2010 I was making the transition from school to university. Like many others my age, I moved from rural areas to start a new chapter of my life in the city. I have always been a nervous kind of guy, but my large group of friends at home and loving family allowed me to feel accepted and loved. However, when I moved to college I could never seem to get rid of this pit in my stomach. Was I going to make friends? Did any girls like me? Self-confidence and I have never really got along. Sport was always a huge part of my life throughout my childhood, but it seemed that at uni I just lost interest. I became sick of the monotonous college lifestyle and having very little money and a nonchallenging uni degree, made me feel very mentally underwhelmed. Once the anxiety took over and I lost control of my thoughts, my mind moved to a very dark place. I was driving myself crazy by living in my head 24/7,
unable to switch off. I consulted the university counsellor on a number of occasions. He was quite helpful, sympathising with me, as well as offering numerous exercises to reduce stress and anxiety. But nothing could seem to work for me. I must have cost my mum and dad a fortune in phone bills, calling me and worrying themselves sick. I’m lucky they are so understanding. Anxiety brought on depression. I was beginning to really worry about myself. It was only at the end of the university year and a return home that change started to come. I was back to playing sports, and socialising with the people I love. I was trying different meditation techniques to relax. I had also been described by my GP a mild anti-depressant, which I have been taking daily. I began to grow more self confident. Once you are recovering from a bout of anxiety or depression, every good day makes you feel one million times better. I am still not where I would like to be. I know that with time I will learn to live my anxiety and accept that it is not a reflection of my character or personality. I say this to anyone who finds themselves in a similar situation. You are not alone. No matter how dark it seems, the sun will always find a way of coming out. Best of luck. Are you suffering from a mental health issue? We can help you Here at PAM Group, our qualified specialists are trained to help employees manage their issues and identify the right course of action in each case. We aim to provide the most appropriate support to enable a fast and safe return to work. PAM Wellbeing offers an extensive range of counselling services to help treat issues such as stress, anxiety, depression and trauma incidents.
Delicious Low Calorie Raspberry Iced Mousse Use raspberries straight from the freezer for a mousse that will unfreeze your tastebuds. 5 mins
Easy
Serves 4
Nutrition per serving:
Ingredients
Method
2x 250g tubs Quark (low-fat cream cheese)
1. Tip the quark and sugar into a large bowl, squeeze in a few drops of lemon juice and beat with a wooden spoon until smooth and creamy (you can do this an hour or two ahead).
50g icing sugar 1 or 2 squeezes of lemon juice 250g pack of frozen raspberries
2. Gently stir in raspberries until they begin to break up and mixture is streaked pink; taste and add a little more lemon juice if liked. Spoon into glasses and serve.
Chocolate & Berry Mousse Pots Dessert doesn’t have to be devilish as this good-for-you, chocolatey pud proves. 20 mins
Easy
Serves 4
Nutrition per serving:
Ingredients
Method
75g dark chocolate 70% grated 4 tbsp low-fat yogurt 2 large egg whites 2 tsp caster sugar 350g berries (try blueberries, raspberries, cherries or a mix)
1. Melt the chocolate in a heatproof bowl over a pan of simmering water, making sure the bowl doesn’t directly touch the water. Once melted, allow it to cool for 5-10 mins, then stir in the yogurt. 2. Whisk the egg whites until stiff, then whisk in the sugar and beat until stiff again. Fold the whites into the chocolate mix – loosen the mixture first with a spoonful of egg white, then carefully fold in the rest, keeping as much air as possible. 3. Put berries into small glasses or ramekins, then divide mousse on top. Chill in the fridge until set.
& Easy Dessert Recipes... Sticky Apple Cups These simple dessert cups are made in the microwave and are a brilliant way to use up leftover dates and prunes. 20 mins
Easy
Serves 4
Nutrition per serving:
Ingredients 2 medium Bramley apples 85g dried date (roughly chopped) 85g ready-to-eat prune (roughly chopped) or raisins 2 tbsp light muscovado sugar 1 tsp mixed spice 1 small orange (zest and juice) 0% fat Greek yogurt/fromage frais
Method 1. Halve each apple through the circumference and dig out the core with a dessert spoon from both halves, leaving bowl-shaped hollows behind. 2. Mix together all the remaining ingredients except for the orange juice and fill the apples with the mixture. Fit them into a microwaveable dish and pour the orange juice on top. Cover and cook on Medium (500w) for 5-7 mins until soft. Cool for a few mins before serving with the yogurt or fromage frais.
Strawberries with Lime & Long Pepper Syrup Citrussy and sweet with a little bit of heat, this new twist on berries with balsamic and pepper. 25 mins
Easy
Serves 4
Nutrition per serving:
Ingredients 2 limes 100g golden caster sugar 5 medium-sized long peppercorn, 1 crushed & rest left whole (or use 2 tsp crushed black peppercorns) 450g ripe strawberry -hulled & halved vanilla or coconut ice cream
Method 1. Using a vegetable peeler, pare the zest from 1 lime in long strips. Shave away any white pith from the back of the zest (this can make it bitter), then put the zest in a medium pan. Squeeze both of the limes and add the juice to the pan with 3 tbsp water, the sugar and the crushed and whole peppercorns. 2. Heat gently until the sugar dissolves, boil, then take off the heat. 3. Spread out the strawberries in a serving dish, then pour over the hot syrup and allow to cool. As this happens, the syrup will become rosy pink. Serve at room temperature with scoops of ice cream.
Top 10 ways to have a
healthier work day
Feeling tired, disorganized, anxious or tense in the workplace? Then try these 10 ways to make your work day healthier! 1. Declutter your desk
A clean, uncluttered working space is far more conducive to a productive day than a desk piled high with files, dirty mugs and scraps of paper. Depending on how bad the situation is, put aside five minutes to an hour (or even a whole day, if possible!) to clear up your desk, wipe your keyboard clean and organize your files and papers. You’ll feel a lot more clearheaded when you do so, and you won’t constantly be igniting stress levels by having to look for important things that have disappeared under the rubble.
2. Go green!
Certain plants can help absorb the pollutants emitted by office carpets, MDF, paint and anti-stain treated fabrics — such as formaldehyde, benzene and trichorethylene. Spider plants, peace lilies, golden pothos and goosefoot plants are all effective varieties. Also, fresh-cut flowers brighten the office and can help to reduce the amount of carbon dioxide in the air.
3. Take a break
Chiropractors recommend getting up to stretch and walk around at least every 40 minutes to prevent joint pain, muscular tension and eye strain. It’s also good for your productivity: breaking a long spell of concentration by changing position, taking a few deep breaths and focusing on something else for a moment can help to recharge you for the next bout of work.
4. Get ventilation
Many of us don’t have the luxury of working next to an open window — especially as some companies prefer to keep the windows firmly sealed and pump the place with air conditioning! But if you do have the choice, work in a well-ventilated area with as much natural light as possible. If your options are limited, though, install a plug-in ioniser to help improve the air quality. Ionisers are available from department stores and larger chemists. Also, ensure you get out of the office for at least 20 minutes every day, regardless of your office set-up.
5. Pack your lunch
It’s not impossible to get healthy snacks and lunches in the deli or cafe, but the temptation to go for a mayonnaise-laden sandwich can be quite strong after a stressful morning! The cost of regular trips to the nearest coffee house or pastry shop can add up, too. So, try to take a packed lunch instead of buying your lunch. However, if a packed lunch doesn’t appeal (perhaps you like to eat out with colleagues or friends), you could still stock your desk drawer with healthy snacks such as dried fruit, nuts, apples and pears, rice cakes and crackers. You could also take your own non-caffeinated tea, coffee or herbal tea supply.
6. Switch off
Don’t leave computers, faxes, phone chargers and photocopiers switched on all the time — all electrical equipment emits electro-magnetic fields, and there is some evidence that these are linked with sub-optimal health and conditions such as insomnia, headaches and anxiety. Also, you should make sure you switch things off anyway if you don’t need them for long periods, as it can save on the company’s electricity bill (or yours, if you work at home!).
7. Get personal
According to the Chinese art of Feng Shui, it’s good to place something that reminds you of the nonwork-related aspect of your life on the left-hand side of your desk — such as a beautiful print, or a holiday souvenir. Photos of loved ones should sit in the middle and top right-hand corners — but don’t overdo the family gallery, otherwise you’ll be too distracted.
8. Drink more
A heated or air-conditioned office is very drying — so ensure you stay well hydrated. This doesn’t mean guzzling down endless cups of canteen tea and coffee; it means drinking enough water! Each time you go to the water fountain, get yourself two cups instead of one. This way, you’ll definitely stay well hydrated throughout the day.
9. Sort out your workstation
50 per cent of computer workers who also use a telephone for at least two hours a day report neck pain, while 31 per cent report lower back pain. A poor workstation set-up is often the culprit. A chair that is too low or high, a screen that is too small or set too low, a desk too narrow to support your forearms … all of these contribute to aches and pains in the workplace. Both feet should be flat on the floor, your thighs supported by the chair and your spine straight. Your shoulders should be relaxed, with arms bent to a right angle and forearms supported on the desk.
10. Ease your eyes
If you work on a computer, you will be spending long periods of time focusing on something at a fixed distance straight in front of you. To relax your eyes, regularly focus on something much further away (ideally, out of a window) and at things to your left and right. Also, roll your eyes from side to side. Another soothing exercise is to cup your hands over your eyes so that no light whatsoever can get in for a few moments. Repeat these exercises throughout the day.
Juicing
V
Juicing is a process which extracts water and nutrients from produce
and discards the indigestible fiber. Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients. In fact, it makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole.
Pros
• More veggies per serving – Since the fiber is removed, more veggie juice fits in the glass vs a smoothie • Easier to digest nutrients – Unlike blending, juicing extracts nutrients and most of the water from veggies and fruits leaving behind plant fibers in skins, peels and seed hulls. This allows your body to absorb the nutrients quicker without having to expend energy to digest all the bulk of the fiber too. • Quicker energy boost – Juice has a higher concentration of veggies (and therefore nutrients) per glass vs a smoothie, and is in an even more pre-digested format than smoothies for quicker nutrient absorption. • Less heat damage. Blades run at high speed on blenders that can slightly heat the smoothie which could kill off some of the beneficial enzymes. To counteract this, add ice to your smoothie to cool it down.
Cons • Juicing machines sometimes more difficult to clean as juicers usually have more parts than blenders. • More refrigerator space required as juicing requires more veggies and fruits per serving than blending, so you need to have more refrigerator space to store them. • Vegetable costs are more, in comparison to blending. Therefore, as you are using more vegetables per serving, you need to buy and spend more.
Juicing & Blending Rules 1. Try to drink your juice or smoothie straight
away. After 15 minutes, light and air will destroy much of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.
S Blending Blending, unlike juicing, creates smoothies that consist of the entire fruit or vegetable, skin and all
and contain all of the fiber from the vegetables. However, the blending process breaks the fiber apart (which makes the fruit and vegetables easier to digest) but also helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes.
Pros
• You can blend more than just veggies – along with your veggies, you can add fruits, milks, ice, nuts, seeds, avocado, nut butters, oils, protein powders and crushed up supplements. • Fiber helps fill you up – Since you are blending the whole veggie and fruit, the added fiber from the peels and flesh help fill up space in your stomach giving you a comforting feeling of fullness. • Cost of the blender is minimal – most people already have a blender in their kitchen. • Children are more inclined to drink/eat smoothies – kids love smoothies more than veggie-based juice because you can thicken them up to look and taste like a frozen dessert. Just add a little frozen fruit, banana, ice or ground chia seeds to your veggies to help thicken up the drink.
Cons
• Less quantity of nutrients per serving than juicing – because the fiber remains in the drink, you need to drink more smoothies than juice to get the same amount of vitamins and minerals per glass. • Some produce is not good for blending. Root veggies like carrots, sweet potatoes, parsnips and beets are packed full of nutrition, but don’t taste so good in smoothies. They are more suitable for juicing.
2. It’s best not to combine fruits and vegetables
(unless it’s apple). This can affect how well your digestive enzymes function. Vegetables like carrots, beetroots, broccoli and zucchini don’t combine well with fruit due to their high starch content. Combining starchy foods with fruit may cause fermentation and gas.
Cycling
The health benefits...
To be fit and healthy you need to be physically active. Regular physical activity can help protect you from serious diseases such as obesity, heart disease, mental illness, diabetes and arthritis. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with an inactive lifestyle.
Cycling for health and fitness It only takes two to four hours a week to achieve a general improvement to your health. Cycling is: • Low impact – it causes less strain and injuries than most other forms of exercise. • A good muscle workout – uses all of the major muscle groups as you pedal. • Easy – unlike some other sports, it does not require high levels of skill. Most people know how to ride a bike and, once you learn, you don’t forget. • Good for strength, stamina and aerobic fitness. • As intense as you want – it can be done at very low intensity to begin with, but can be built up to a demanding physical workout. • A fun way to get fit – the buzz from coasting down hills and being outside means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places. • Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving a car or using trains or buses with healthy exercise.
Health benefits of regular cycling Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, improving your overall fitness level. The health benefits of regular cycling include:
P P P P P P
Increased cardiovascular fitness Increased muscle strength and flexibility Improved joint mobility Decreased stress levels Improved posture and coordination Strengthened bones
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T: 01925 227000 www.pamgroup.co.uk