Sanda_Issue_January-2019

Four Signs Your
Holiday Romance
Could Last
Eat Your Way
To Happy Feet
Elementary!
How We Could
All Think Like
Sherlock Holmes
Have
Breakfast
Before You
Work Out
Smart Moms
& The Art Of
Getting Kids
Help With
Chores!
Focus On
Foot Care
wellness nutrition // wellness debate // relationship wellness // emotional wellness

LUCKY Draw
FRIDAY

publisher’s note
3
Publisher, Editor & Printer
Rakesh Dharavat
Staff Writers
Gayatri Pagdi
Francine White
Kirean Ball
Jenny Catton
Vaidehi Phansalkar
Steven Miscandlon
Advertising Sales
shankar@yourwellness.com
Senior Graphic Designer
Mukesh Patel
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Health Media Publishing Pvt Ltd.
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Our feet are among the hardest working parts of our body, carrying our
weight for much of the working day and yet they’re often neglected. Many
common foot problems can be sorted at home with regular foot care. In this
issue, we focus on the ways in which you could put your best foot forward in
life. The nutrition section offers some great recipes that will help maintain your
foot health.
Elsewhere, we look at how each one of us can think like Sherlock Holmes,
check out the four signs that your holiday romance will last, investigate how
much we change as personalities from high school to retirement, and suggest
clever ways in which moms can make the kids help with the chores at home.
Our experts, this time, deal with a very important question related to the
physical, emotional and spiritual changes that are taking place in the world right
now. There’s all of this and much more on the inside pages.
Yourwellness is unique in covering all aspects of wellbeing, from health and
relationships, through fitness and family, to work and finances. What’s more, we
also explore all the options available, from Ancient to Modern and Scientific to
Holistic.
If you enjoy reading this issue, look for similar articles and features at
www.yourwellness.com. Why not tell your friends so they can also sit down,
take a well-earned break and browse our pages?
Until next month,
Publisher
PS.: You may notice these three symbols
appearing throughout the magazine. These
reflect which features relate to psychological, physical, or physiological wellness.
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This issue contains 68 pages including cover.
Disclaimer | yourwellness is dedicated to providing useful, well researched information on every aspect of your
wellness. We do not pioneer any particular therapy or school of thought instead we offer all the options to allow
our readers to make an informed choice. All our contents are not intended to provide medical advice or diagnosis
of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical
advice. Readers are always advised to consult their healthcare professionals prior to starting any new remedy, therapy
or treatment.
yourwellness.com

4
contents
24
16 going on 66: How Much
Want A Healthy
Do We Change Between High
Heart? Get
School And Retirement?
Yourself A Pet...
28
10 wellness focus on
Foot Care
22 emotional wellness
Elementary! How We
Could All Think Like
Sherlock Holmes
26 family wellness
Smart Moms & The Art
Of Getting Kids Help
With Chores!
30 exercise wellness
Have Breakfast Before
You Work Out
34 relationship
wellness
Four Signs Your Holiday
Romance Could Last
38 wellness nutrition
Eat Your Way To
Happy Feet
05 wellness news
07 kitchen wellness
08 garden wellness
yourwellness.com
family wellness
29 Nighty-night! Bedtime
Routine With Your Two Or
More
exercise wellness
32 Best Workout For Busy
Mums
relationship wellness
36 Mad At Them?
37 What If Someone Doesn’t
Like You?
wellness debate
43 Does Gender Discrimination
Still Exist At Work?
44 wellness experts
46 wellness reviews
48 holistic wellness
50 modern wellness
51 ancient wellness
52 scientific wellness
47
Namaste,
Here
Comes
The Sun!
33
Supramaximal
& The
Importance
Of Fewer Reps
Warm Salad Of
Tenderstem &
42 Chickpeas

A Bad Mood
Makes You More
Productive!
Having to spend a day in the office when you’d
much rather be at home can sometimes put
even the most cheerful of people into a bad
mood. But a new study has shown that for some
people, feeling grouchy can actually make them
more productive in the
workplace.
The researchers have
discovered that extroverts
perform better at some
tasks when they are in
a bad mood. However,
introverts struggle with
tasks when feeling bad
tempered.
- Carl Jung
The pendulum of the
mind alternates between
sense and nonsense, not
between right and wrong.
Green, Yellow,
Orange Veggies
Lower Breast
Cancer Risk
We know how important it is to eat at least five
portions of fruit and veg each day to maintain
good health. And now new research has given
women another reason to consume more of the
good stuff. A Harvard study has found
that women who eat five or more
portions of fruit and vegetables each
day have an 11% lower chance of
developing breast cancer.
Scientists believe that it is the
antioxidants and micronutrients
found in natural products that provide
the protection. Orange and yellow
vegetables as well as leafy cruciferous
varieties such as cauliflowers and
cabbages have been found to be
particularly beneficial.
news
We Have Less
Control Over
Our Thoughts
Than We Think
wellness
The San Francisco State University
researchers have found what some
pessimists have already known – that
we have less control over our thoughts
than we give ourselves credit for! In
one experiment, 35 students were told
beforehand to not count an array of
objects presented to them. In 90% of
the trials, students counted the objects
involuntarily. Says researcher Ezequiel
Morsella, “We think of our conscious
minds as private and insulated from
the outside world. Yet it may be more
permeable than we think.” The study's
findings support the theory that most
thoughts enter our brains as a result of
subliminal processes we don't totally
control.
A Bit Of Sugar
Makes Elderly
Smart
We’re used to hearing that we need to
reduce our sugar consumption to stay
healthy. But a new study has found that
a small amount of sugar could have a
number of benefits for older people such
as improving memory, mood and brain
power.
During the study, researchers looked
at the short-term boost given by raising
blood sugars. They gave participants
a drink containing a small amount of
sugar and then asked them to complete
memory tasks. They found that people
over the age of 65 performed better
in the task and also enjoyed a
better mood than those who
didn’t have the sugar.
The participants tried
harder in tasks after
consuming the sugary
drink even
though they
didn’t feel like
they were
having to
work harder.
yourwellness.com
5

6 wellness
news
Rude Work Emails
Affect Entire
Households
According to a study published in the ‘Journal of
Organizational Behavior’, when employees receive
more uncivil emails during the work week, on
the weekend, they 'transmit' their stress to their
domestic partner and, as a result, not only do the
employees but also their partners withdraw from
their work the following
week. “This is a typical
stress reaction,” observes
the research. “When you
are under great stress,
you tend to avoid your
work as a means of
conserving your energy
and resources and staying
away from stressors. It's
self-preservation.”
- Aristotle
The energy of the mind
is the essence of life.
When You Smell
Coffee...
If you need a cup of coffee to get going on a
morning, you’ll already be convinced of the power
of a caffeine kick. But what if you don’t like the
taste of coffee? Well, perhaps you could still get
the energy-boosting benefits of a cup of coffee
just by smelling it. During a study, by the Stevens
Institute of Technology in New Jersey, a
coffee aroma was pumped into a room where
business students were sitting an algebra exam.
Meanwhile, a second
group of students
sat the same test in
another room with no
coffee aroma. Those
who had been exposed
to the coffee scent
scored significantly
better on the test. We
know coffee can boost
brainpower, so simply
smelling it is enough to
trigger the beneficial
effects in the brain.
Childhood
Infections
Lower School
Performance
A study in the issue of ‘The Pediatric
Infectious Disease Journal’ (PIDJ)
says that severe infections leading
to hospitalisations during childhood
are associated with lower school
achievement in adolescence. The
researchers found that childhood
infections, hospital admission for
infections, an indicator of moderate to
severe infections and prescriptions for
anti-infective drugs (such as antibiotics)
in primary care, reflecting less-severe
infections, led to a direct decrease in
the excellence of the students later. The
researchers write, "There is growing
awareness that a wider range of
infections may have a more subtle
and/or delayed impact on brain
function.”
Do You Really
Remember?
How far back can you remember? For
most people, remembering back to
your school days isn’t too difficult. And
memorable events from when you were
four or five years old might stand out
too. However, some people claim to be
able to remember events from when
they were a toddler or even a baby. But a
study has shown that any memories you
have of life from before the age of two,
could be fake. That’s because scientists
have shown that it’s impossible for us to
remember things from before the age of
two. For most people, memories begin
at the age of three. The reason why we
might believe that we have memories
from before
this time
is because
we’ve seen
family
photographs
or heard
stories
about things
that have
happened.
yourwellness.com

kitchen
wellness
7
Smart Organisation
For Even The
Messiest Kitchens
In most households, the kitchen
is the busiest room in the home
and is used several times a day for
cooking, mealtimes or even just a
place to relax. As a result, despite
our best efforts, the kitchen can
quickly turn into an untidy and
disorganised space.
The problem is when your
kitchen is suffering from clutter
overload, it becomes hard to
keep surfaces clean. And when
you’re cooking or serving a meal,
everything is so much harder when
you’re navigating your way around
the mess.
But the good news is that with
a few organisational tips, you can
turn even the most disorganised
kitchen into an ordered space.
Here are some easy ways to bring
order to your kitchen:
Improve drawer
storage
Often, we cram as much
as possible into our kitchen
drawers but then when we need
a particular utensil, we have to
scramble around to find that
one particular item we need. To
solve the problem, add drawer
separators or pop small tubs into
your drawers and then you can
organise your bits and pieces
neatly, making it easy to find what
you need.
Add storage next to
the dining table
If your children like to do their
homework at the dining table, it’s
annoying when you try to serve
a meal only to find that the table
is cluttered with books, pens and
other items. Keep a large box
beside the table or pop up a shelf
so that you can quickly move
everything when it’s time to eat.
Create extra storage
on the backs of
cupboard doors
Slim chopping boards have
a habit of falling over inside
cupboards, making them difficult
to retrieve when you need them.
Solve the problem by hanging
them on the back of cupboard
doors.
Decant ingredients
into pretty jars
Dried goods such as rice,
pasta, dried beans, and grains are
particularly useful to buy in large
quantities as they will last for ages
in your cupboard. The problem,
however, is they take up a lot of
storage space.
Solve this problem by decanting
ingredients into attractive jars or
containers that you can keep on
your worktop. Not only will they
look great, but it makes it easier to
find the exact ingredient you need
when you’re cooking.
yourwellness.com

garden
8 wellness
How To Make
Your Harvest Last
Growing your own fruit and
vegetables is so rewarding! And, of
course, one of the biggest benefits
of cultivating your own produce,
is being able to eat it at harvest
time. But when your crops have
been super-successful, you might
find yourself with more than you
can eat.
Even after giving produce away
to friends and family, you could
have fruit and veggies left over.
You won’t want your hard work
to go to waste but if you’ve eaten
your fill of berries, potatoes or
carrots, what can you do?
The answer, of course, is to
find ways to store your fruit and
vegetables so that you can enjoy
them at a later date. And there are
lots of ways you can do this. Here
are some ideas:
Drying
Some vegetables such as onions,
shallots and garlic can be dried
very successfully.
This is a great method for
storing vegetables and, when done
correctly, they will last for months.
Pickling
Pickling is a popular way of
preserving ingredients and can
be used with a wide range of
vegetables including baby onions,
beetroot, cabbages, carrots,
cucumbers and more. To get
started you’ll need a pickling
liquid – this is easy to create using
a mixture of water, vinegar and
salt. You could even add spices to
give extra flavour to your pickling
liquid.
Make jams and
preserves
If you have a surplus of soft
fruit, why not make your own
homemade jam? It’s a brilliant
way to use up bruised or battered
berries. You can then pop your
jam into pretty jars to give away as
gifts to friends and family.
For firmer fruits such as
apples, homemade chutney is a
great alternative to sweet jams.
Tomatoes also make delicious
chutneys and if your tomatoes
have failed to ripen this year,
you can even make a tasty green
tomato chutney.
Get freezing
Many different ingredients
from the garden can be frozen
successfully. Pod peas or beans
and then store in tubs in the
freezer. Or collect punnets of soft
fruits for freezing – perfect for
blending in smoothies later in the
year.
A great option for using up
large crops of veggies is to prepare
dishes that can be frozen. Soups,
pasta sauces, curries, chillies and
stews can all be created in advance
and stored in the freezer. This
makes batch cooking a great way
to use up your bumper crops.
yourwellness.com

10
focus
- Theodore Roosevelt
Keep your eyes on
the stars, and your
feet on the ground.
Our feet are among the
hardest working parts of
our body, carrying our
weight for much of the
working day, and yet
they’re often neglected.
Many common foot
problems can be sorted
at home with regular
foot care. You could,
then, put your best foot
forward so one day you
can have the world at
your feet!
Focus On
Foot Care
yourwellness.com

11
Common Foot
Problems & Care
Problem Pharmacy Options Natural Approaches
Smelly feet occur when bacteria
break down dead skin and sweat on
the feet.
Verrucas are warts that get flattened
into the sole of the foot when walking.
Calluses are hard, thick patches
of skin due to rubbing of shoes or
abnormal pressure.
Corns are calluses that form on a toe.
Athlete's foot is a fungal skin
infection that usually involves the 4th
and 5th toes.
Bunions develop as a bony outgrowth
on the side of the foot, at the base of
the big toe.
Blisters occur when rubbing separates
layers of skin to form a fluid-filled
bubble.
Tired achy feet are inevitable after
standing or walking all day.
Use an antibacterial, deodorising
foot spray. Buy insoles designed to
neutralise odours. Dust feet and shoes
with an antifungal powder.
Consult an expert. You might be asked
to apply salicylic acid solution/gel or
plasters to dissolve hardened, infected
skin. Or, use a home-cryotherapy
product to freeze the verruca.
Metatarsal pads or soft insole inserts
are available to help cushion painful
calluses on the sole of the foot. Hard
skin may need to be pared away
professionally. Consult an expert.
Wear a corn plaster to cushion and
protect the hardened area of skin. Corn
wraps give even greater protection.
Apply an anti-fungal cream. Treat
for at least 10 days after symptoms
improve. Dust with antifungal powder
to prevent recurrences.
Wear well-fitting, wider shoes. Pads,
bunion protectors and toe spacers
help to relieve pressure. You may need
a custom-made orthotic device to
straighten the big toe.
Cover with a hydrocolloid gel blister
plaster which soaks up fluid and
forms a cushioning, healing, antiseptic
environment.
Treat feet to a luxurious soak in a
bubbling foot spa. Supplements
containing red vine leaf extracts are
helpful for aching legs and feet.
Wash your feet at least once a day.
Clean under toenails and remove
rough, dead skin on the soles of your
feet with a foot file or pumice stone.
Use creams or powders designed to
scent feet.
Apply vitamin E oil, the white juice
from a dandelion or neat tea tree oil
daily until the wart dries.
Soak feet in dilute chamomile tea.
Gently rub with a pumice stone or
foot file. Use a rough skin foot scrub.
Moisturise well afterwards.
Clean with tea tree oil and apply aloe
vera gel. Or you could apply castor oil
on the corn thrice a day. The oil softens
the corn and makes it disappear
eventually.
Dry thoroughly between the toes - use
tissue paper or a gentle hairdryer.
Apply a dilute blend of tea tree, neem,
lemongrass and/or lavender essential
oils.
Apply an ice pack for a few minutes,
then apply aloe vera gel.
In many cases, exercising your foot
can help reduce the pain and promote
toe flexibility. This can slow down the
progression of your bunion. Regular
massage of warm castor, coconut or
olive oil will reduce the size of the
bunion and make the affected area
less susceptible to corns and calluses
as well.
Do not burst a blister. Draw out fluid
with medicinal honey gel (cover
and change three times a day).
Alternatively, dab calendula ointment
or aloe vera gel on an open blister.
Bathe feet in a solution containing
Dead Sea salts. Moisturise with a foot
cream/butter afterwards, and trim your
nails while you’re at it!
yourwellness.com

12 wellness
focus
Heal Cracked Heels
There are many potential causes
of cracked heels. Dry skin or
xerosis is common. Other than
being unsightly, when the cracks
or fissures become deep, standing,
walking or any pressure placed on
the heel can be painful. It could
get worse with wearing openback
shoes, increased weight, or
increased friction from the back of
shoes. Dry cracking skin can also
be a subtle sign of more significant
problems, such as diabetes or loss of
nerve function.
Who gets a cracked
heel?
Anyone can get a cracked heel.
However, you could be predisposed
to cracked heels if you have
• Dry skin
• Atopic dermatitis (a type of
eczema)
• Psoriasis, especially palmoplantar
psoriasis (that which affects the
palms of the hands and the soles
of the feet)
• Systemic conditions like diabetes
and hypothyroidism.
Some other factors that
contribute to cracking heels include:
• Excessive weight or obesity
• Prolonged standing, especially on
hard floors
• Open-back shoes and sandals,
which provide no support to hold
the fat pad under the foot
• Skin type. Some heels get thick
callus, but don’t crack where as
others have no callus but crack
badly
• Deficiency of vitamins, minerals,
zinc or malnutrition
• Circulation problems.
Caring for cracked
heels
The best treatment for cracked
heel is to prevent cracks from
occurring in the first place. Simply
rub the heels with a moisturising
cream on a regular basis to keep the
skin supple and hydrated.
Topical cream – In case you
have already got cracked heels, use
a heel balm twice daily. Using it in
the morning increases the elasticity
of the skin on your heels before you
get moving for the day and assists in
decreasing the occurrence of cracks.
Diet – Essential fatty acids within
your diet (e.g. Omega 3 fatty acids)
may help. Drink enough water to
keep your skin hydrated. Consult
your nutritionist for the right foods
to eat.
Custom insoles – Insoles, heel
pad or heel cups redistribute the
weight of the heel and provide
better support to the fat pad so it
doesn’t expand sideways.
Pumice stones – These can
remove some of the excess dead
skin that is preventing proper
healing. However, diabetics should
get it done from an expert.
Bandages – If it’s very painful
and bleeding, your podiatrist can
teach you how to strap cracked
heels together with a tape to hold
the cracks together to reduce
skin movement while they heal. If
you notice an open sore, make an
appointment with a podiatrist for
evaluation and treatment.
yourwellness.com

13
Shod Vs. Barefoot
New research finds that children and adolescents, who spend most of their time barefoot, develop motor
skills differently from those who habitually wear shoes. Published in ‘Frontiers in Pediatrics’, this is the first
study to assess the relevance of growing up shod vs. barefoot on jumping, balancing and sprinting motor
performance during different stages of childhood and adolescence. The study shows that habitually barefoot
children are noticeably better at jumping and balancing compared to habitually shod children, particularly
from 6-10 years of age. While these beneficial barefoot effects diminished in older adolescents, the research
nevertheless highlights the importance of barefoot exercise for motor development as children grow and
mature. “Physical education classes, exercise and sport programs, and reactional activities that aim to improve
basic motor skills could benefit from including barefoot activities,” says study author Professor Astrid Zech from
the University of Jena, Germany, Zech. “Parents could also encourage regular barefoot time at home.”
yourwellness.com

14 wellness
focus
World’s Oldest Leather Shoe Found
A perfectly preserved shoe, 1,000 years older than
the Great Pyramid of Giza in Egypt and 400 years older
than Stonehenge in the UK, has been found in a cave in
Armenia. The 5,500 year-old shoe, the oldest leather shoe
in the world, was discovered
by a team of international
archaeologists and their
findings are published in the
online scientific journal ‘PLoS
ONE’. The cow-hide shoe
dates back to 3,500 BC (the
Chalcolithic period) and is in
perfect condition. It was made
of a single piece of leather and
was shaped to fit the wearer's
foot. It contained grass,
although the archaeologists
were uncertain as to whether
this was to keep the foot warm
or to maintain the shape of
the shoe, a precursor to the
modern shoe-tree perhaps? “It
is not known whether the shoe
belonged to a man or woman,”
says lead author of the research,
Dr Ron Pinhasi, University
College Cork, Cork, Ireland,
“as while small (European size
37; US size 7 women), the shoe could well have fitted
a man from that era.” The oldest known footwear in the
world, to the present time, are sandals made of plant
material, that were found in a cave in the Arnold Research
Cave in Missouri in the US.
Other contemporaneous sandals
were found in the Cave of the
Warrior, Judean Desert, Israel,
but these were not directly
dated, so that their age is based
on various other associated
artefacts found in the cave.
Interestingly, the shoe is very
similar to the 'pampooties' worn
on the Aran Islands (in the West
of Ireland) up to the 1950s. “In
fact, enormous similarities exist
between the manufacturing
technique and style of this shoe
and those found across Europe
at later periods, suggesting
that this type of shoe was worn
for thousands of years across
a large and environmentally
diverse region,” concludes
Dr Pinhasi.
(Pix Credit: Image courtesy of
University College Cork)
High Heels: Back Pain,
Arthritis & More!
A study from the ‘Journal
of Biomedical Engineering and
Technology’ has found that women
who run in high heels are at more
risk of knee and hip-strains which
could lead to future osteoarthritis
of the knee joints. Although
the women were tested in the
laboratory, it’s no surprise to hear
the high heel is bad news for your
feet. As they are here to stay, it’s
never been more important to
limit the damage and help prevent
serious foot problems and injuries
later in life.
We spend a large part of the
day standing and walking in shoes.
Footwear may have an effect on
the way the body moves, body
posture, and gait – contributing
factors to the presence of back
pain. If you have been experiencing
back pain, it is very likely that
wrong or poorly-fitted shoes are
causing the problem.
When choosing the best shoes
to manage or eliminate back pain,
evaluate your gait and the shape
of your foot. Keep your level of
activity and the types of activities
you pursue in mind as you make
your choices.
High-heeled shoes:
High heels are one of the biggest
factors leading to foot problems
in women, with up to a third
suffering permanent problems
as a result of prolonged wear.
A high heel shoe puts your foot
in a plantarflexed (foot pointed
downward) position, placing an
yourwellness.com

15
increased amount of pressure on your forefoot. This causes
you to adjust the rest of your body to maintain your balance.
The lower part of your body leans forward and to compensate
for that, the upper part of your body must lean back to
keep you balanced. This is not your body’s normal standing
position. Women who wear heels also walk with their feet
flexed and their toes pointed. As a result, they put greater
strain on the muscles of the calf. Over time, this increased
amount of muscle tension may amp up the risk of injury due
to strain. Research shows that high heels that do not properly
support the feet cause tendons to weaken. Women who wear
heels are particularly at risk if they spent large chunks of
the day standing up. High heels alter posture and increase
pressure on the ball of the foot, adding pressure to the
sesamoids (tiny, pea-sized bones under the big toe). Repeated
wear is already known to strain the hips, knees
and thighs, as well as increasing the risk
of conditions such as osteoarthritis,
hammer toe, back problems, bunions
and corns. These common foot problems
are preventable and sometimes reversible
with proper care of your feet.
Flip Flops: Because they have no support, they make
the wearer scrunch up their toes to keep them on. This can
change the way people walk, leading to back pain, as well as
foot and leg pain.
Flats: Absolute flats don’t provide much cushioning,
and so when the foot hits the ground, the shock of the impact
travels up the leg to the spine, stressing the joints in the back,
the discs between the vertebrae, and the ligaments.
Platforms: Platforms can put a strain on the spine,
causing back pain, and can make people more likely to fall,
which could cause a back injury. This is especially true when
walking on uneven ground.
What you can do
Keep them short – Don’t let the heel of the everyday pair be
more than 2.5 inches.
Alternate shoe types – Try to alternate different styles of
shoes on different days, changing the heel height and type
of shoe regularly to allow muscles and joints to recover.
Keep high heels for special occasions or alternate them
with comfortable, supportive and well-fitting flat shoes with
cushioning. On days that might require a lot of standing or
walking, wear shoes with a lot of support and cushioning.
Go wide – Shoes with a wider toe box avoid forefoot
compression.
Stretch – Take off your shoes and allow your feet and calves
to stretch from time to time.
Replace footwear regularly – Men, especially, don’t change
their shoes as often as they should. This can ruin your back in
the long run. Pay close attention to the state of your sole tread
and if you notice a significant wear and tear, it’s time for a new
pair.
Good shoes are expensive, but they are vital to overall good
health. If your purchase of good quality, supportive footwear
does not resolve or improve your problems within a week or
so, be sure to see your doctor, chiropractor or podiatrist for a
proper diagnosis and treatment.
yourwellness.com

16 wellness
focus
Seniors & Shoes
If you see that your elderly
parents have been finding walking
more and more difficult, take a
look at their footwear. According
to a study by the University of A
Coruña, Spain, poor shoe choice
can affect the health of elderly
individuals.
As people get older, they
experience changes in their foot
morphology. If they do not change
their shoe size along with these
transformations, older people -
most of whom choose the wrong
shoes - suffer, among other things,
anxiety, apathy, loss of balance
and falls.
A team, led by the researchers
of the University of A Coruña,
conducted a study of people
around the age of 80 years. In
it, they analysed whether the
changes to foot morphology that
occur in elderly individuals, and
their tolerance for pain, led to
them using the wrong shoes. They
concluded that the majority (83%)
did not use the correct size and
that, on occasions, they should
have been using a different size
for each foot. Explains Daniel
López, a scientist at the University
of A Coruña who led this study, “In
this stage of life there are changes
in foot morphology involving
increased width and length, as
well as changes in pain tolerance,
linked to age, and the loss of
muscle mass and fatty tissue on
the feet.”
Published in the Revista da
Associação Médica Brasileira (the
Brazilian Medical Association's
journal), the study says,
“Because of people's
lifestyles at this age,
they can use shoes
that are harmful
to their feet.
This, combined
with the
appearance of chronic diseases
such as obesity, vascular diseases,
diabetes or rheumatoid arthritis,
causes a worrying increase in
foot problems in elderly people
of between 71 and 87. This
means having to seek medical
and podiatric attention more
frequently, as it affects their
functional capacity and quality
of life.” Wrong shoes, then, lead
to decreased independence and
wellbeing among the elderly. The
most common disorders are foot
bone deformities, bunions, toenail
malformations, plantar keratosis
and flat feet. This often leads to
chronic pain, infections, limited
mobility when walking, anxiety,
apathy, social disturbances,
changes to pressure distribution
in feet related to loss of balance
and falls. The researchers suggest
that the elderly should use proper
footwear - generally wide-fit shoes,
adjustable using velcro or straps,
rubber soles to prevent slipping
and falling and, in turn, reduce
the impact on joints and pressure
when walking. Additionally,
regular visits and monitoring on
the part of a podiatrist helps to
prevent, control and reduce the
appearance of foot diseases and
deformities, increase autonomy
and improve elderly people's
quality of life.
yourwellness.com

17
What’s A Flat Foot?
Babies are born with a pad of
fat filling the longitudinal arch of
their feet so all children have flat
feet until around the age of three.
Sometimes flat feet persist due to
developmental problems with the
ligaments, muscles or bones of the
feet, but adults can also develop
flat feet in later life due to fallen
arches. This may be triggered
by gaining excessive amounts of
weight over a short period of time,
or by the effects of pregnancy
hormones which loosen ligaments
in preparation for childbirth.
Research from the University
of East Anglia shows that women
who wear high heels are at
greatest risk of developing flat
feet and other foot problems.
Podiatrists believe that you need
to think about the muscles and
joints in your legs being like a
system of pulleys. When one part
of the system is playing up, it
affects the whole system. That is
why, if you have a painful foot, it
can affect the way you walk which
then affects your hips, knees and
even back. One of the ways to
help strengthen your feet is by
stretching your foot muscles. This
can be done in several ways such
as targeted exercises, massage or
using specifically designed toestretchers.
yourwellness.com

18 wellness
focus
Foot Care In
Diabetes
Foot problems are very
common in people with
diabetes and can lead to
serious complications. This
fact sheet by Diabetes
Canada (www.guidelines.
diabetes.ca) provides basic
information about what you
can do to keep your feet
healthy:
Daily foot care
As always, prevention is
the best medicine. A good
daily foot-care routine and
good blood sugar control
will help keep your feet
safe. Start by assembling a
foot-care kit containing nail
clippers, nail file, lotion, and
a non-breakable hand mirror.
Having everything you need
in one place makes it easier
to follow this foot-care routine
every day:
• Wash your feet in warm (not
hot) water, using a mild soap.
Don’t soak your feet, as this can
dry your skin.
• Dry your feet carefully,
especially between your toes.
• Thoroughly check your feet and
between your toes to make sure
there are no cuts, cracks, ingrown
toenails, blisters, etc. Use a hand
mirror to see the bottom of your
feet, or ask someone else to
check them for you.
• Clean cuts or scratches with
mild soap and water, and cover
with a dry dressing suitable for
sensitive skin.
• Trim your toenails straight across
and file any sharp edges. Don’t cut
the nails too short.
• Apply a good lotion to your heels
and soles. Wipe off excess lotion
that is not absorbed. Don’t put
lotion between your toes, as the
excessive moisture can promote
infection.
yourwellness.com

19
What You Eat Affects
Your Feet!
Though initially it may seem
odd to you that what you put on
your plate can result in, or help to
ease, problems with your feet, it's
not actually so strange when you
think about it. After all, our feet are
connected to the rest of the body,
they do a hefty amount of work
carrying us (and anything else we
are holding) around and they are
the furthest away from our mouth
and guts so have to wait longer to
get fed. In fact, the state of your
feet can be an insight to your
overall wellness and be the first
indicators of health problems.
What we eat can affect
inflammation in the body which
is a risk factor for many chronic
conditions. When inflammation is
allowed to persist for prolonged
periods it triggers the body to
recruit ‘mediators’ to protect the
cells. These mediators seem not
to differentiate and can destroy
healthy tissue too if present for
extended amounts of time, this in
turn, triggers disease.
Many disorders associated with
the feet are directly connected
to inflammation within the body.
Arthritis (psoriatic, rheumatoid),
and gout are inflammatory
diseases that can cause foot pain.
Osteoporosis can cause fractures
and weakening of the bones in
the feet. Plantar fasciitis results
in extreme heel pain and is also
associated with inflammation. Poor
circulation (affecting blood flow to
peripheries like the feet), diabetes
and obesity are also all disorders
that can cause podiatry problems,
all of which diet has an immense
effect on.
So what does this mean for you?
Basically, a lot of the food that you
are likely to be eating on a daily
basis is not actually best for such
regular consumption. Foods like
refined grains, sugar and trans
fats in baked foods and junk foods
encourage inflammation. Grain-fed
red meat, processed meat (ham,
salami, prosciutto etc), excess
cheese, omega 6 fats in common
vegetable oils (corn, sunflower
and soybean), artificial sweeteners
(think ‘diet’ drinks and ‘sugar free’
foods), artificial preservatives and
alcohol are all major contributors
to inflammation within the body.
The solution is to eat as clean
as you can. Load up on fresh
vegetables and fruit that you
prepare at home - no packets
involved. Make sauces and soups
from scratch. Make sure you have
at least three servings of green
foods daily like kale, spinach,
broccoli, cabbage, lettuce, rocket,
watercress, Swiss chard and
such. Reduce grains as much as
possible and, if you suspect a food
intolerance, get tested to know
for sure. Choose wild-caught
fish, organic eggs and poultry
and occasional grass-fed organic
meats and organic cheeses.
Omega 3s are highly antiinflammatory
so choose fatty fish
like salmon, mackerel, sardines
and trout. Choose inflammationfighting
herbs and spices to
flavour your dishes like turmeric,
ginger, black pepper, cinnamon,
garlic, cumin, basil, coriander,
parsley and rosemary. Invest
money and time in better quality
meals rather than fast food junk.
Your body, and especially your
feet, will thank you for it.
yourwellness.com

20 wellness
focus
Exercises For
Happy Feet
• To keep your feet fit and flexible try circling
your feet ten times in each direction, keeping
your leg as still as possible. Or, try to pick up
a pencil with your toes.
• Exercise feet at home by walking about barefooted
on safe flooring.
• Wiggle your toes from time to time.
• If standing all day, try to move about or flex
the feet up and down.
• Put your feet up – 10 minutes after a long
day helps circulation.
• To refresh feet, roll a tennis ball or golf ball
under the sole of your foot.
yourwellness.com

21
Enjoy A Therapeutic
Foot Massage
Reflexology is an ancient
technique believed to date back
over 5000 years in China and
ancient Egypt. Reflexologists
believe that points on the feet
correspond to other distant parts
of the body, relating to organs,
structures and the way these
function. These points, known
as reflexes, are arranged in such
a way as to form a map of the
body on the feet. The right foot
corresponds to the right side of
the body, and the left foot to the
left side of the body, with reflexes
positioned on the soles, upper
foot, toes and ankles. Reflexology
involves massaging the foot
reflexes to relax the body and
mind and improve circulation.
Practitioners believe this helps
stimulate the body’s natural
healing powers and promote wellbeing.
During a session, your feet
will be examined and then all areas
of the foot will be massaged with
firm thumb pressure. The therapist
can treat a specific problem in
a particular part of the body by
applying pressure and massaging
the reflex points that correspond
to that area on your foot. This is
thought to stimulate nerve endings
which pass from the feet to the
brain and out to the related part of
the body to relieve symptoms.
While massaging your feet, the
therapist may identify areas of
unusual tenderness. By assessing
where these areas occur on
the ‘foot map’ of the body, the
therapist can pinpoint which
part of the body relates to the
tenderness. He or she can then
work on the tender spots with
tiny pressure movements to help
relieve any problems in that part
of the body – even if you are not
aware of any problems at the time.
Reflexology is helpful for a
number of problems, including
migraine, hormonal imbalances,
PMS, breathing disorders, digestive
problems (eg constipation),
circulatory problems, back
problems and the effects of
stress. It is said to work best for
disorders of the internal organs
and for stress-related problems
such as headache. Reflexology has
also been used to help with pain
during labour and to stimulate
weak uterine contractions. Some
research has suggested that
reflexology can shorten the length
of an average labour by as much
as half, as well as reducing the
need for pain relief. Full treatment
usually lasts 45 to 60 minutes and
at the end of each session you will
usually feel warm, contented and
relaxed.
yourwellness.com

emotional
22 wellness
Elementary! How We
Could All Think Like
Sherlock Holmes
Sherlock Holmes and Secret Service agents are not the only people who
can catch a liar, according to researchers at the University of California
San Francisco. Psychologists have found that people with a special
interest in deception, irrespective of their profession, are able to detect
a liar based on split second facial expressions, gestural slips, and subtle
signs in speech.
“The ability to accurately detect
deceit is real,” says Paul Ekman,
professor of psychiatry and principal
investigator of the study. “The
information is there and we've shown
that a few groups of people can
utilise it.”
In the study, 627 people who
participated included sheriffs, judges,
police, intelligence officials, and
psychologists. They were categorised
into seven groups based on their
profession - either psychologists or lawenforcement
agents - and their interest
and experience level in deception.
The researchers measured how
well each group could detect deceit
based upon demeanor. Participants
watched video clips of ten men, ages
18 to 28, who either lied or told the
truth about their deeply-held opinions
on controversial social issues. The
participants then had ten seconds to
decide if the men had spoken the truth
or fibbed.
A group of 23 federal law
enforcement officers, which included
CIA agents, was the most accurate and
decided correctly 73%, on average.
This was significantly better than a
group of 84 federal judges (with 62%
accuracy, on average) and a group of
36 municipal, state, and federal law
enforcement personnel with no special
interest in deception (who showed
51% accuracy, on average).
Clinical psychologists performed
better than academic psychologists,
because of their greater experience
conducting interviews. A group of
107 clinical psychologists highly
interested in deception and a group of
209 clinical psychologists moderately
interested in deception had average
accuracy rates of 68% and 62%
respectively. A group of academic
psychologists had an average accuracy
rate of 58%.
Previous studies by the researchers
showed that Secret Service agents
could determine when people were
lying about their emotions. These
findings show for the first time, that
accurate judgments are not confined
to selected law enforcement groups,
and that it was possible for motivated
observers from other fields of work to
detect the kind of lies that intelligence
agents routinely encounter.
Perhaps the most surprising
thing that the researchers found was
that the most accurate groups were
better at detecting lies than detecting
truths. The federal officers accurately
detected lies 80% of the time but
detected truths only 66% of the time.
The same pattern held true for both
groups of clinical psychologists and a
group of sheriffs.
How to think like
Sherlock Holmes
The book ‘Mastermind: How to
Think Like Sherlock Holmes’ by
Maria Konnikova looks at some of
the strategies that Holmes used while
solving crimes:
• Observing instead of seeing. Being
mindful and taking control of what
you pay attention to.
• Putting memories & facts in order.
Storing memories in orderly fashion
to be retrieved later, successfully.
• Developing a healthy dose of
scepticism. This, along with
inquisitiveness, mindfulness and
restraint. You also ought to have a
desire to look for evidence that both
confirms and disconfirms closelyheld
beliefs.
• Practicing mental and physical
distancing when working out
problems. Holmes often goes for
a walk to think better and reduces
distractions.
• Challenging your own built-in
reactions and first impressions.
This is to reduce the Watson-like
habit of reaching conclusions
before all the evidence is in or
becoming distracted by superfluous
details.
• Being meditative. This refers to the
ability to quiet your mind and hone
your focus. Holmes often heard
out his clients by sitting down,
eyes closed, pipe in his mouth, in
concentrated thought.
Visit www.mariakonnikova.com. Book published
by Penguin. Available on amazon.
yourwellness.com

23
- Marcus Cicero
To think is to live.
yourwellness.com

emotional
24 wellness
16 going on 66: How
Much Do We Change
Between High School
And Retirement?
The answer depends on whether
you're comparing yourself to
others or to your younger self!
Social scientists have long
debated whether personality is
stable - unchanged over time - or
malleable. Recent studies have
indicated it might be both, but
longitudinal studies covering
very long timespans and relying
on the same data source at
both time points are rare. New
research from the University
of Houston, published in the
‘Journal of Personality and Social
Psychology’, now says that broad
patterns of thoughts, feelings
and behaviours - personality - do
change, and this change appears
to accumulate with time. But don't
compare yourself to others; those
who are the most emotionally
stable when young are probably
going to continue being the most
stable as they age. The study is
the first to test how personality
might change over 50 years and
relies on the same data source at
both time points.
Says Rodica Damian, assistant
professor of psychology at
the University of Houston and
lead author of a new study on
the subject, “The rankings of
personality traits remain fairly
consistent. People who are more
conscientious than others their
age at 16 are likely to be more
conscientious than others at
66. But, on average, everyone
becomes more conscientious,
more emotionally stable, and more
agreeable.” Still, researchers have
found individual differences in
change across time, with some
people changing more than
others and some changing in
more maladaptive or harmful
ways. The new research supports
the idea that personality is
influenced by both genetics and
environment.
But does everyone change in
the same way? The researchers
tried to find an answer to this
question and others like: To what
extent do people maintain their
relative standing on personality
traits compared with other people?
For example, do people who are
more impulsive than most of their
peers at age 16 remain more
impulsive than their peers at age
60? To what extent do average
levels of personality traits change?
Are people, on average, more
conscientious at 66 than at 16?
Are there gender differences in
patterns of personality stability
and change across time?
They found that personality
has a stable component across
the lifespan, both at the trait level
and at the profile level, and that
personality is also malleable and
people mature as they age. There
are also gender differences in
personality at any given time but,
overall, men and women change at
the same rates across the lifespan.
yourwellness.com

family
26 wellness
Smart Moms & The
Art Of Getting Kids
Help With Chores!
One source of
tension in many
households is
when family
members don’t
pull their weight
around the
house. Leaving
one person to
look after all
of the chores
at home isn’t
fair. By getting
children to help
out around the
home, they
learn a range of
valuable skills and
you’ll be helping
to prepare them
for adult life.
But how can you
encourage kids
to help with the
chores? Here are
some ideas...
Start early
Even toddlers can help with simple
tasks and if kids grow up helping around
the house, they will see pitching in as a
natural part of family life, rather than
something to argue about. Little ones can
help load laundry or set the dining table. In
fact, at a young age, they will probably see
the task as fun, rather than a chore.
Create a rota
If there are certain jobs that no one
likes to do, create a timetable so that
different people do different jobs each
day. This way, no one person is stuck with
the worst jobs all the time. Stick your rota
in a prominent position so that everyone
knows what is expected of them each day.
Incentives work!
If you give your children pocket
money, make it a condition that they
have to complete their weekly household
jobs before they get the cash. Having an
incentive is a great way to encourage kids
to help without complaining. You could
even give different chores different values
so that your children can earn more by
doing the less popular jobs. This is also a
great way for kids to learn about the world
of work.
Make it fun
If you can make household jobs fun,
everyone is more likely to want to help.
So, put on some music and tackle the tasks
together.
Teach fairness
Rewarding children to help with the
chores is one effective way to encourage
them to join in around the house. But it’s
also important to teach them that it’s fairer
when the whole family shares the load.
Make sure they feel like a valued member
of the family who is able to contribute
and stress the importance of working as
a team. If they take pride in helping out,
they are more likely to want to help in the
future.
A pat on the back
Helping around the home means that
children will continually learn new skills.
You can give them additional responsibility
as they grow older. So always offer praise
when they complete a task well or learn
how to do something for the first time.
Create healthy competition
If your children enjoy a spot of healthy
competition with their siblings, you could
make completing the chores into a family
challenge. Award stars for each task
completed and see who can complete the
most over the course of a week. You could
offer a small prize for the winner – such
as being allowed to choose a family movie
to watch at the weekend or choosing their
favourite meal for a weekend treat.
yourwellness.com

27
- Maria Montessori
Never help a
child with a task
at which he feels
he can succeed.
yourwellness.com

family
28 wellness
Want A Healthy Heart?
Get Yourself A Pet...
Having a pet might lower your
risk of heart disease, says the
American Heart Association in its
statement published online in the
association's journal ‘Circulation’.
“Pet ownership, particularly dog
ownership, is probably associated
with a decreased risk of heart
disease,” says Dr Glenn N. Levine,
chair of the committee that wrote
the statement after reviewing
previous studies of the influence
of pets.
Research shows that:
• Pet ownership is probably
associated with a reduction
in heart disease risk factors
and increased survival among
patients. But the studies aren't
definitive and do not necessarily
prove that owning a pet
directly causes a reduction in
heart disease risk. “It may be
simply that healthier people
are the ones that have pets,
not that having a pet actually
leads to or causes reduction
in cardiovascular risk,” Levine
says.
• Dog ownership in particular
may help reduce cardiovascular
risk. People with dogs may
engage in more physical activity
because they walk them. In
a study of more than 5,200
adults, dog owners engaged
in more walking and physical
activity than non-dog owners,
and were 54% more likely to
get the recommended level of
physical activity.
• Owning pets may be associated
with lower blood pressure and
cholesterol levels, and a lower
incidence of obesity.
• Pets can have a positive effect
on the body's reactions to
stress.
“In essence, data suggest that
there probably is an association
between pet ownership and
decreased cardiovascular risk,”
adds Levine. “What's less clear
is whether the act of adopting or
acquiring a pet could lead to a
reduction in cardiovascular risk
in those with pre-existing disease.
Further research, including better
quality studies, is needed to more
definitively answer this question.”
yourwellness.com

Nighty-night! Bedtime Routine
With Your Two Or More
No matter how much you love
being with your young children, it’s
always nice when they go to bed
and you can enjoy a little grown-up
time with your partner or friends.
But, for many families, bedtime is
far from straightforward. Children
will often do everything they can
to avoid going to sleep and rather
than being a calm time, bedtime
can cause arguments and tension –
particularly if you’re trying to put
two or more children to bed.
It can be especially difficult to
establish a good bedtime routine
when siblings are involved.
Brothers or sisters will often create
extra excitement or arguments at
bedtime, making the whole process
more challenging for everyone.
And if they share a bedroom,
you might find your children are
keeping one another awake long
after they should be fast asleep.
So how can you create a good
bedtime routine when you have
two or more children?
Be consistent
Whether you have one child or
more, the basis of a good bedtime
routine is consistency. When the
children know what to expect, they
will be calmer than if the routine
is constantly changing. So, make
sure you do the same things each
night, in the same order, to create
structure.
Stay calm
Children often play up at
bedtime, usually because they
are tired. But try not to raise your
voice as this will just increase
adrenaline levels making it harder
for everyone to get to sleep.
Keep toys out of the
bedroom
This can be a difficult one if
you’re short on space but try to
keep toys out of the bedroom –
especially when it’s time to sleep. A
room full of toys is always going to
be tempting for a child who would
rather be playing than sleeping.
Separate bedtimes
If you have children of a similar
age, you might try to combine
bedtime; putting both to bed at the
same time. But rather than making
the process quicker it can actually
make things more difficult as the
children distract or upset each
other.
Going through the whole
routine twice might actually be
easier. So, for example, get the
youngest child into bed while
the older one is allowed to play
quietly for an extra ten minutes.
This also means you get to spend
quality time with each child on
their own which can help them
calm down before it’s time to go
to sleep.
Offer rewards
Reward charts work really well
with any difficult behaviour. So,
you could try letting your children
earn stars or points for completing
different tasks at bedtime. For
example, brushing teeth earns a
star, getting into bed by a certain
time earns another, and so on.
If they know that once they’ve
accumulated a certain number of
stars they will earn a treat, it can
boost good behaviour and even
make siblings encourage one
another to go to bed sensibly.
29
yourwellness.com

exercise
30 wellness
- Unknown
Every day is another
chance to get stronger,
to eat better, to live
healthier, and to be the
best version of you.
yourwellness.com

31
Have Breakfast
Before You
Work Out
Eating breakfast before
exercise may ‘prime’
the body to burn
carbohydrates during
exercise and more
rapidly digest food
after working
out, says new
research.
Scientists from the Department
for Health of the University of
Bath, working with colleagues at
the universities of Birmingham,
Newcastle and Stirling, were
studying the effect of eating
breakfast versus fasting overnight
before an hour's cycling. In a
control test breakfast was followed
by three hours' rest. The volunteers
ate a breakfast of porridge made
with milk two hours before exercise.
Post exercise or rest, the
researchers tested the blood
glucose levels and muscle glycogen
levels of the 12 healthy male
volunteers who took part.
They discovered that eating
breakfast increased the rate
at which the body burned
carbohydrates during exercise, as
well as increasing the rate the body
digested and metabolised food
eaten after exercise too.
Says Dr Javier Gonzalez, senior
lecturer in the Department of
Health who co-led the study, “This
is the first study to examine the
ways in which breakfast before
exercise influences our responses to
meals after exercise. We found that,
compared to skipping breakfast,
eating breakfast before exercise
increases the speed at which we
digest, absorb and metabolise
carbohydrate than we may eat after
exercise.”
Adds researcher Rob Edinburgh,
“We also found that breakfast
before exercise increases
carbohydrate-burning during
exercise, and that this carbohydrate
wasn't just coming from the
breakfast that was just eaten, but
also from carbohydrate stored
in our muscles as glycogen. This
increase in the use of muscle
glycogen may explain why there
was more rapid clearance of blood
sugar after 'lunch' when breakfast
had been consumed before exercise.
This study suggests that, at least
after a single bout of exercise,
eating breakfast before exercise
may 'prime' our body, ready for
rapid storage of nutrition when we
eat meals after exercise.”
An interesting aspect of
this research, published in the
‘American Journal of Physiology:
Endocrinology and Metabolism’,
is that it shows that extrapolating
from other studies conducted
on people who are fasted,
which is common in metabolism
experiments, may not be reliable, as
being fed alters metabolism.
Explains Dr Gonzalez, “Whilst
fasting prior to laboratory trials
is common in order to control for
baseline metabolic status, these
conditions may preclude the
application of findings to situations
most representative of daily living,
because most people are not fasted
during the day.”
Adds Rob Edinburgh, “There
is a clear need for more research
looking at the effect of what we
eat before exercise on health
outcomes, but with overweight
participants who might be at an
increased risk of type 2 diabetes
and cardiovascular disease. These
are some of the questions we will
now try to answer.”
yourwellness.com

exercise
32 wellness
Best Workout
For Busy Mums
By Jasmin Waldmann
According to me, the best workouts are the
efficient ones. You, as a mother, have little time and
you need to be in great shape again, as also have a
body which is strong to carry your child around. Also,
you wish to do something which brings back your
energy for, many a time, you feel drained due to lack
of sleep and exhaustion of looking after the kid.
Working out efficient and smart means to be able
to work out effectively and without waste of time.
What is most important is the factor of regularity –
your best weapon.
Reserve time for your activities and consider them
as me-time. Don’t multitask during that time. If you
are at the gym or out for a walk or busy in outdoor
activities, don’t try to work on more things at that
time. This means no texting and not distracting
yourself. Focus completely on your workout and
connect your body and mind.
Also, before you start, consult your doctor. Get a
check-up. Start with your workouts if your physical
condition allows you to do so. After your doctor
gives you a go-ahead, you need to plan your workout
holistically, in all the three categories: Cardio, bodymind
activity and strength training.
Here’s how to go about it:
For cardio: Walking with jogging as an interval.
For instance, three minutes of walking interspersed
with one minute of jogging.
For strength: Circuit training (with legs, torso,
belly and back muscles, arms and shoulders).
Body-Mind: Pilates, Yoga, Chi Gong or Tai chi,
followed by meditation.
Timing:
Cardio: Three to four times a week, each 30
minutes, with moderate intensity.
Strength: Twice a week, 30 minutes each, intense.
Body-Mind: Daily 10 minutes of Tai chi or others,
and then 10 minutes of meditation.
In general: Try to meditate twice a day - morning
and evening; use the time to let your mind and body
rest and allow your thoughts come and go (check out
Zen meditation) and master it.
All of this will benefit you the most. Morning and
evening are the best times.
Jasmin Waldmann is an international Mind & Body
Transformation Expert. She is the author of the book
‘Change Me’. Visit www.jasminwaldmann.com. Book
available on amazon.
yourwellness.com

33
Supramaximal &
The Importance Of
Fewer Reps
Time-poor people who do fewer repetitions during highintensity
interval training (HIIT) workouts may get better
fitness benefits than those who complete more, says a
University of Stirling analysis. Previously, it has been assumed
that performing more repetitions of high-intensity exercise will
produce greater improvements in cardiorespiratory fitness.
The new analysis is published in the journal ‘Medicine and
Science in Sports and Exercise’.
Experts from Scotland's University for
Sporting Excellence reviewed existing
studies that investigate the benefits of
regularly performing repetitions of a
special type of high-intensity cycle sprint
known as 'supramaximal'. They found that
doing fewer repetitions of these sprint intervals
on a bike may lead to greater improvements in
cardiorespiratory fitness.
Says Dr Niels Vollaard, Lecturer in Health and
Exercise Science in the Faculty of Health Sciences and
Sport, “Lack of time is frequently cited as one of the
main barriers to people becoming or staying physically
active. High-intensity workouts have begun to tackle
this problem, allowing people to get maximum health
benefits while working out for a shorter time. We found
that improved cardiorespiratory fitness does not suffer
when people complete fewer sprint repetitions and that
this may even produce better results. The optimal number
of repetitions appears to be just two, so workouts based
on supramaximal sprints can be kept very short without
compromising on the results.”
He adds, “For the first time, we have evidence to
suggest that an indicator of fitness levels is improved
more by doing fewer repetitions of high-intensity exercise.
We are currently performing studies to investigate
the physiological mechanisms that may explain this
unexpected finding. To encourage more people to become
active and help increase the health of the population, we
need to investigate the optimal duration and number of
sprint intervals people could undertake on a bike, while
getting the same benefits as longer sessions.”
Fitness levels were measured by VO2max, the maximal
amount of oxygen the body is capable of utilising in
one minute, which is accepted as one of the best
indicators of future health. However, studying
other indicators of health and fitness, like blood
pressure and insulin sensitivity, will give a fuller
picture of how the body responds to different
types of HIIT workouts.
yourwellness.com

elationship
34 wellness
- Popsugar
A real man
will ruin your
lipstick; not
your mascara!
yourwellness.com

35
Four Signs Your
Holiday Romance
Could Last
Falling in love is easy when
you’re on holiday. An exotic
destination, away from the
pressures of daily life – it’s
the perfect environment for
romance. So, there’s little
wonder that many single
people meet a potential love
interest while on vacation.
But, for most, a holiday
romance doesn’t last once
you’ve jetted off back home.
So how can you tell if your
holiday romance could last the
distance? Here are four signs:
You couldn’t stop
talking
If you’ve stayed up until the
small hours discussing anything
and everything, it’s a good sign.
Finding each other interesting,
rather than just attractive, is key
to a long-lasting relationship.
You’re planning for
the future
Perhaps your conversations
have included plans for the future
and how you might spend time
together after the holiday. If you’re
already looking forward to seeing
each other, away from the idyllic
world of your vacation, things look
promising.
You’re willing to
compromise
Chances are when you meet
someone on holiday, their home
town will be far away from your
own. This is one of the main
reasons so few holiday romances
last. After all, if you’re living
hundreds, or even thousands
of miles apart, it can be hard to
build a relationship. But if you’re
both willing to compromise and
consider what steps you might
need to take to be closer together,
it shows that perhaps this
relationship could last.
You’re realistic about
life after the holiday
It’s easy to be romantic on
holiday – surrounded by beautiful
sights, away from work and dayto-day
responsibilities. But if you
can imagine being together when
you’re back in the real world and
know that the nature of your
relationship is likely to change
once you’re back home, it’s a good
sign.
Kiss Mistletoe Goodbye
In ancient times, visitors would kiss the hand of
a host under the mistletoe when they arrived. But
gradually traditions grew a bit more personal. Today,
couples standing underneath the mistletoe would love
to pucker up. But what exactly is mistletoe? The farfrom-romantic
answer is that it's a parasitic plant and,
says research at the research at the Texas Agricultural
Experiment Station, trees infested with the sap-sucking
parasite would like to kiss the Christmas novelty
goodbye! “Mistletoe is unsightly and adversely affects
the health of trees,” says researcher Dr Todd Watson.
The problem with mistletoe is that it stays with the tree
until the tree dies. Spread by birds who eat mistletoe,
the parasitic plant grows from seed deposited in bird
faeces on tree limbs. Mistletoe left unchecked can cause
die-back of tree limbs and occasionally the death of
the tree, especially in drought conditions. “Mistletoe
grows into the wood of the tree, drawing water and
minerals out,” explains Watson. “Mistletoe is a plant,
so it makes its own nutrients from photosynthesis, but
it is the tree's water that it pulls from and that weakens
the tree and causes stress.” Yet that's oft overlooked. For
hundreds of years, mistletoe has been associated with
various cultures in countries around the world as a plant
symbolic either of peace or of romance. The yuletide
custom of suggesting a kiss underneath suspended
mistletoe apparently is linked to English tradition.
Arborists say, for the sake of tree health, kiss mistletoe
goodbye this season. After all, any other place is equally
good for a kiss!
yourwellness.com

elationship
36 wellness
Mad At Them?
Anger can spring up in most
relationships from time to time.
But when you can’t let go of anger
towards a loved one it can have a
serious impact. Perhaps you still
feel angry towards a brother or
sister for something they did to
you years ago. Or maybe you can’t
stop replaying an argument with
your spouse and feel your temper
rising every time you think about
how they have upset you.
The problem is, until you can let
go of the anger, it’s hard to move
on. And if you feel anger every
time you see or speak to your
loved one, it’s hard to find space
for love and positivity within your
relationship.
So, how can you find a way
to get rid of the anger? Here are
some techniques:
See things from a
different point of view
What exactly has made you
angry? Is it the words or behaviour
of a loved one? Try seeing things
from their perspective. Is there a
reason why they’ve behaved in a
particular way? Are they feeling
stressed, worried or scared? If you
can empathise with someone, even
though they’ve made you angry,
it’s a good first step to being able
to forgive them.
Decide not to act on
the anger
Just because you feel angry, it
doesn’t mean you have to act on
your feelings every time you see
– or speak to your loved one. Stop
thinking about winning a battle or
seeking revenge. Just accept that
you feel angry but decide it’s not
worth constant arguments and bad
feelings. As you give less thought
to the situation, your anger will
naturally subside.
Say ‘I forgive you’
If the person who has made
you angry has apologised, choose
to forgive them and move on. Say
‘I forgive you’ out loud to create
a strong feeling of acceptance
in your own mind. You don’t
even need to say this directly to
your loved one, simply saying it
privately can help you release the
feelings of anger.
Write a letter
Often when we’re angry with
someone, we constantly
list all the reasons we’re
mad at them in our
heads. This can create
a vicious cycle where we become
even more frustrated. If you’re
feeling resentful or cross towards
someone, write them a letter. You
don’t have to send it but getting
your thoughts down on paper will
help you stop dwelling on negative
thoughts.
Find new ways to
channel your anger
Being angry can often have a
negative impact on our physical
and mental health. Perhaps
your muscles are tense, or you
experience stomach pains when
the anger starts to rise. Find an
activity you can do to take your
thoughts away from the anger.
If you like being active, going
for a run or lifting weights could
help you relieve the tension. Or if
you prefer to relax, perhaps take
a warm bath or read a book to
help restore feelings of calm. By
practising self-care, you’ll become
more relaxed in everyday life and
find it easier to deal with angry
thoughts.
yourwellness.com

37
What If Someone
Doesn’t Like You?
We all want to be liked. And it
can be upsetting and confusing to
discover someone you know doesn’t
like you.
Perhaps it’s a work colleague or
an acquaintance you hoped would
become a friend. Either way, not
knowing why a particular person
has taken a dislike to you can be
difficult. So how can you deal with
the situation?
You can’t please
everyone
The first thing to do is decide
whether this person is really worth
worrying about.
If it’s a colleague who you have to
work with daily, it’s probably worth
trying to find out why they don’t
like you and then work to improve
the situation. But if it’s a friend of
a friend that you only see on rare
occasions, perhaps you can just
accept that you can’t be popular with
everyone, and then move on.
Talk to them
If you feel you really need
to resolve the awkward tension
between you and the other person,
simply ask them why they don’t like
you.
Practice what you will say in
advance so that it doesn’t sound
confrontational. For example, don’t
say “Have you got a problem with
me?” in an aggressive tone, instead
gently ask “Have I done something to
upset you?”. You may then find there
has been a simple misunderstanding
that you can easily resolve.
Ask your friends
If a person you’ve only recently
met acts uncomfortably around you,
ask your friends for advice. Perhaps
this new person is simply a little shy
or awkward and it’s actually nothing
to do with you.
Don’t take it
personally
If you know that you are a kind
and polite person, try not to take it
personally if someone dislikes you.
There could be lots of reasons –
perhaps they are envious of you or
maybe they have formed an opinion
without getting to know you.
yourwellness.com

38 wellness
nutrition
Eat
Your
Way To
Happy
Feet
- Chinese Proverb
Parents who are afraid to put
their foot down usually have
children who step on their toes.
Since your diet affects your whole body,
being conscious of what you eat can actually
help your feet. Since inflammation in the body
is linked to many disorders that cause podiatry
pain, loading up on anti-inflammatory foods,
herbs and spices, is a great way help manage
and even prevent problems.
Avoid the common causes of health
disorders like refined sugar, refined grains
and their products and unhealthy trans
fats present in fast foods and baked goods.
Over-consumption of these foods leads
to weight issues, blood sugar imbalances,
inflammatory issues and has been linked
to many degenerative disorders such as
arthritis, diabetes, circulation problems and
osteoporosis. In turn, many of these diseases
result in foot pain, joint issues, fractures and
inflammation in your feet.
Try these mouth-watering nutrition-rich
dishes to boost your intake of inflammationbusting
foods...
yourwellness.com

39
Chantenay Carrot,
Grapefruit & Ginger
Super Juice
(Serves 2)
This anti-inflammatory elixir is the perfect
energy-boost replacement for coffee, tea or
energy drinks. Rich in anti-ageing and anticancer
antioxidants, it is a natural diuretic that
helps to cleanse the body and help pain relief.
Ingredients
250g Chantenay
2 white grapefruit, peeled and cut into
segments
15g fresh ginger, unpeeled and left whole
Method
1. Using a juicer, feed the carrots, grapefruit
and ginger into the machine.
2. Mix well and pour into two glasses. Serve
immediately, over ice if desired.
Recipe courtesy of www.chantenay.co.uk
Avocado And Radish Dip With Celery Wedges
(Serves 2)
Celery and radishes are both low
in calories and contain useful
phytonutrient antioxidants that
have anti-inflammatory properties.
Avocadoes are also nutritiously rich,
providing even more inflammationbusting
goodness.
Ingredients
11 avocado
3 radishes
½ lemon
Sea salt & pepper
Plenty of celery to serve
Method
1. Roughly mash a ripe avocado with
a squeeze of lemon juice.
2. Finely dice three radishes and stir
them into the dip with a sprinkle of sea
salt and a good grind of black pepper.
3. Serve generous dollops on crunchy
celery sticks.
Recipe courtesy of
www.lovethecrunch.com
yourwellness.com

40 wellness
nutrition
Thai Chicken
And British
Asparagus Curry
With Cauliflower
‘Rice’
(Serves 4)
Instead of standard blood sugarunbalancing,
inflammatory white
rice – try delicious low-carb
cauliflower rice to enjoy with your
curry. This recipe combines many
super anti-inflammatory ingredients
like turmeric, spinach, cauliflower,
coriander and asparagus.
Ingredients
For the cauliflower rice:
50g cashew nuts
2 tbsp virgin coconut oil
1 onion, finely chopped
1 tsp turmeric
200g baby leaf spinach
1 Cauliflower head
For the curry:
1 tbsp virgin coconut oil
2 tbsp Thai green curry paste (or to
taste)
500g organic chicken breast (about
4 small fillets), cut into bite sized
pieces
400ml coconut milk
1 tbsp soy sauce
2 tsp fish sauce (optional)
1 bunch of British asparagus,
trimmed and cut into bite-sized
pieces
A small bunch of coriander, leaves
and stalks chopped
Salt and freshly-ground black pepper
Method
1. For the rice, chop the cauliflower
head into smaller chunks. Add a
quarter of the chunks to a food
processor and pulse a few times to
make rice-like grains. Remove and
continue with another quarter. Just
do a little at a time so you don’t overprocess
and end up with mush.
2. Add the cashew nuts to a deep
saucepan and set over a medium-high
heat to toast for couple of minutes.
Tip into a bowl and set aside. Reduce
the heat to a minimum and add the
coconut oil and onion and fry for 10
minutes, stirring occasionally.
3. Whilst the onion is cooking,
start the curry by adding the oil to
a saucepan set over a high heat.
Once hot, add the curry paste and
stir, fry for a couple of minutes until
fragrant then add the chicken and
stir and fry for 5 minutes. Pour in
the coconut milk, soy sauce and fish
sauce (if using) and season with a
little salt and pepper. Bring up to the
boil, reduce the heat and allow to
simmer for 10 minutes, adding the
asparagus for the last five minutes of
cooking.
4. Whilst the curry is simmering,
finish the rice. Add the turmeric to
the onion, stirring well to mix, then
add the cauliflower rice and cover
with a lid or piece of foil so it steams
until tender. Stir occasionally. Add
the spinach, cover again and allow it
to wilt for a few minutes. Tip in the
cashew nuts and stir well over a low
heat to warm through. Season with a
little salt and pepper.
5. Stir the coriander through the
curry just before serving. To serve,
divide the rice between warm bowls
and spoon the curry over the top.
Recipe courtesy of www.
britishasparagus.com
‘Every Woman's Guide To Foot Pain Relief’ by restorative expert Katy
Bowman, a leading voice for the science of wellness, will show you how to
not only prevent pain but how fix your feet and halt damage to the rest of
your body. Through the scientific approach of biomechanics, which looks at
the gravity, friction and pressure of our bodies, Bowman offers an innovative
set of exercises; her easy-to-follow regimen will help you to eliminate
unnecessary foot and lower-leg pain. Bowman also walks you through the
shoes you should (and should not) be wearing at different life stages —
without sacrificing fashion. Publisher: BenBella Books.
Available on amazon.
yourwellness.com

41
The Cocoa Trader's Dutch Processed Cacao Powder is rich
in flavonoids, antioxidants and vitamins and minerals. A little
of it goes a long way so use this dark dutch cocoa sparingly to
make the darkest chocolate cake or cookies you've ever seen.
This European style of cocoa neutralises the pH of cocoa and by
balancing its acidity, its flavour profile becomes a smooth, mellow,
and earthy. For best results, use black cocoa in combination with
brown dutch-process cocoa. Quantity: 454g. Available on amazon.
Anti-inflammatory Avocado Brownies
(Makes 16)
Moderation is the key when it
comes to sweet treats, so the
occasional healthy dessert can be
enjoyed even when trying to watch
your weight, reduce inflammation
and balance your blood sugars. This
incredibly healthy recipe makes
deliciously moist rich chocolate
brownies without grains or refined
sugar!
Ingredients
1 large ripe avocado
1/2 cup unsweetened applesauce
1/2 cup 100% organic maple syrup
1 tsp vanilla extract
3 large organic eggs
1/2 cup coconut flour
1/2 cup unsweetened dutchprocessed
cocoa powder
1/4 tsp rock salt
1 tsp baking soda
Virgin coconut oil for greasing
Method
1. Preheat oven to 180°C. Grease
an 8 x 8-inch baking dish with
coconut oil.
2. In a blender or food processor
combine avocado, applesauce, maple
syrup and vanilla. Then add these
ingredients to a large bowl and
whisk in eggs.
3. Stir in coconut flour, cocoa
powder, sea salt and baking soda
and stir until well-combined. Pour
into baking dish.
4. Place in oven to bake for 25
minutes. If you prefer fudgier
brownies cook for slightly less.
Allow to cool for 20 minutes before
cutting into 16 brownies.
5. They will keep for two days
in an airtight container at roomtemperature
or a few days more in
the fridge.
yourwellness.com

42 wellness
Warm Salad Of Tenderstem & Chickpeas
(Serves 4)
nutrition
1-2 small red chillies, finely chopped
200g cooked chickpeas*
200g Tenderstem® cut into whole
florets and slice the stems cut into
diagonal spears
1 medium red onion, thickly sliced
1 medium red pepper, cut into
julienne
2 tbsp lime juice
Sea salt and black pepper
A handful of chopped coriander
Method
1. Heat oil in a non-stick wok,
sauté cumin seeds and garlic to
translucent.
2. Add red chilli and Tenderstem®
and sauté for a minute.
3. Add chickpeas, onion and red
peppers. Sauté for 30 seconds and
remove from heat.
4. Add lime juice and correct the
seasoning with salt and pepper. Toss
through the coriander and serve
immediately.
Rich in anti-inflammatory vitamins
and minerals, this filling salad
makes a great meal that is meat and
grain-free with plenty of digestionboosting
herbs and spices.
Ingredients
2 tbsp extra virgin olive oil/virgin
coconut oil
1 tsp cumin seeds
1 clove garlic, thinly sliced
Recipe courtesy of
www.tenderstem.co.uk
*Pulses like chickpeas do contain ‘antinutrients’
that can block you from absorbing
certain nutrients. To reduce these components
it is important to prepare and cook chickpeas
properly. Soak overnight in warm water with 2
tbsp lemon juice and half a tsp rock salt. Rinse
and either sprout and then cook or cook directly.
Who doesn’t like to pamper their feet? Enjoy a spa-like
experience from the comfort of your home with Nature
Touch Home Foot Spa Treatment. This is a special
treatment for cracked and dry heels and/or feet. This kit
comes with a sea salt scrub, pumice stone, healing salve
and a pair of socks to wear while your feet are being
treated to a makeover! This earth-friendly product is
made of natural botanical ingredients, which soothe and
soften skin without parabens or chemicals. It comes in
a handy, reusable vinyl travel pouch and would make a
wonderful gift. Available on amazon.
yourwellness.com

Does Gender
Discrimination Still
Exist At Work?
wellness
debate
Against
For
43
Are you For or Against?
For – Merryl Andrade, MNC Executive
We’ve been scientists and soldiers, doctors and bankers, and everything under
the sun, but even at this day and age, there’s no denial of the glass ceiling.
Gender inequalities in every field are a proven fact. How many of us are in
the top pay bracket? We may have the same educational qualifications but we
hesitate while applying for leadership positions. When women are aggressive,
they’re considered ‘Devil wears Prada’ but when men do it, they are called
‘dynamic’. Women also wait to pursue a leadership post because they want
to have children and once you have kids, they become your priority in life.
Ultimately, it’s a matter of personal choice. You need family-friendly work
policies like longer and paid maternity leaves, paternity leaves, optional parttime
or shorter work hours, and the opportunity to work remotely, to help
address women's need for greater flexibility.
Of course, it’s not as if women are unseen in the senior management
positions. But the highest-ranking women, in most industries, are in nonoperating
areas like personnel or public relations. They are very rarely at the
most powerful top-management posts, inching towards the chairs of CEOs
and presidents – unless they are the owner’s daughter or wife. Ultimately, it’s
always a bunch of guys sitting together around a table and making all the
decisions!
We’re at the threshold
of 2019 and yet, says
new research, the glass
ceiling - that invisible
barrier to advancement
that women face at
the top levels of the
workplace – exists. Does
gender discrimination in
the workplace, that holds
women back, still exist all
around the world?
Against – Lubna Shah Halim, School Teacher
I agree that sexism has prevented many talented women from achieving
their full potential at work. However, I think it depends completely on what
your field of work is. I’m a school teacher and this is one of the fields of work
where women dominate. I have been working for more than two decades and
have never experienced anything of this sort. My children have studied in
the same school where I teach and we never had a problem where I was at
work while they wanted to go on a vacation. I also got maternity leave and I
have been able to excuse myself from work for a day or so in case there was
a family emergency. The principal of the school is also a woman and she has
superb confidence, is willing to roll up her sleeves, and has encouraged all of
us to have a vision for the children, the future citizens of the society. You can
be a leader and a great parent. The two need not be mutually exclusive in this
field. So, I would say that the presence of the glass ceiling really depends on
the kind of office that you sit in!
What do you think? Does Gender Discrimination Still Exist At Work?
Visit www.yourwellness.com to register your vote!
yourwellness.com

44 wellness
experts
Michele Marchese,
Mind & Body Wellness Practitioner
Dr Subodh Naik,
Homeopath
Steve Steven,
Author, Mind & Spirit Consultant
Whether it is the rising trend of plant-based diets, the increasing
awareness and sensitivity towards the planet and ecology, the
phenomenal interest in holistic healing, and the overall shift to
wholesome spirituality with yoga, meditation and connecting with
higher consciousness etc., all of us are witnessing some sort of a
transition in the way we think, make choices and change our age-old
beliefs. Do you think this will just be a passing fad or is it here to stay
and serve a purpose?
Gary R. Leigh,
Author, Empath & Bach Flower
Medicine Expert
Priyamvada Shastri,
Medical Social Worker
Michele Marchese says: “The new mythology to come must be a global mythology. It’s
got to solve the problem of the in-group by showing that there’s no out-group.”
- Joseph Campbell
I believe this quote expresses the evolution of religion and the need for
spiritual beliefs. In spirituality, it’s easier to see that nobody is left out. The
growing interest in spirituality and mindfulness will keep growing. Gone are the
days of separation, we are seeing more of a coming together in humanity, many
are seeing, for example, that the teachings of Buddha and Jesus were similar.
Holistic healing is here to stay. As now we have major health organisations such
as Berkeley, and Mayo Clinic’s treating patients as a ‘whole’ - mind, body, and
spirit. We are all becoming much more aware of natural healing methods, and
these methods can greatly complement traditional medicine. Some schools are
integrating mindfulness awareness programs. Mindfulness is not inherently
religious yet, in the USA, teachers have to be diligent in keeping church and state
separate. I believe teaching meditative practices could greatly reduce childhood
stress, and bring forth a generation of adults that are kind, and loving.
Lastly, I believe human, earth, and universe in balance with mind, body, and spirit
leads to a path of wholeness. Mindfulness awareness practices are here to stay.
Michele Marchese is a Mind & Body Wellness Practitioner in Chicago. A graduate of
South West Institute of Healing Arts, USA, she uses her intuitive gifts in her practice,
and her current projects for her business Soul Equality are based on alchemical healing.
Visit www.soulequality.com. For online consultation call (815) 669-0193. Follow her on
https://twitter.com/spiritmichele
yourwellness.com

45
Dr Subodh Naik says: There is
something which is not given in the
medical books, can’t be investigated
in the laboratories and diagnosed by
the best physicians. That is why, in
search of complete cure, a person is
attracted to holistic healing. Holistic
healing is not a new fad. The ancient
medical therapies like Ayurveda and
Homoeopathy have always had a
holistic approach towards cure. They
have not considered the disease as the
end product. As Gautama Buddha has
said ‘Nothing exists without a cause’.
These streams of medical science have
always tried to go to the root cause of
a disease and then to treat it instead of
just treating ‘structure-form-function’
of the disease.
In Homoeopathy, all of life's factors
are studied with their interrelations
for the treatment of the structure,
form and function of the disease.
Then, obviously, the entire person is
completely treated in all dimensions.
His awareness about the environment,
spirituality and Yoga definitely help
him. Holistic healing is not a fad but
the need of time.
Dr Subodh Naik is MD, Homeopathy
Steve Steven says: For about 100
years many writers have warned
that our modern dependence on a
purely materialistic worldview is
unhealthy. However, the dominant
culture has continued with this
direction of artificial lifestyles based on
consumerist ethics and a disregard for
the environment.
Since the 1960s there has been
a counter-cultural voice that has
emerged to challenge this direction
which has found expression in popular
media. People are tending towards
more natural choices in their diet and
certain aspects of their life but the
ability for people generally to make
any real change is severely limited by
the current infrastructure. I do not
think this is a mere ‘trend’ but rather
a Dionysian reaction to a soulless
Apollonian culture.
Time will tell if any real change
happens within the current structure
but my guess is that we are on a
juggernaut that will continue on the
present course towards a very real
environmental collapse. The entire
history of humanity is marked by the
rise and fall of kingdoms and this
period is no exception other than the
present culture is the most globalised
that we know of. The real change will
come, if at all, with the people who
make up the phoenix that rises from
the ashes of modernity.
Steve Steven is an Author, Publisher,
and Mind & Spirit Consultant from
New Zealand, now based in Germany.
His work focuses on both spiritual
experience and psychology, and assists
you on your journey back to your
Self. Visit www.spiritualinstinctpress.
com. Connect with Steve on www.
facebook.com/Post-Jungian-Archetypal-
Psychology. Visit www.patreon.com/
spiritualinstinctpress
Gary R. Leigh says: While it is
certainly true that the interest in
holistic healing is gaining traction
and popularity, there is still a lot
of resistance toward it. The main
problem is that there are a lot of fads
out there that do not do what they
claim. Those things tend to hurt
the genuine therapies that are tried
and proven. There are also many
naysayers out there who will look
for any evidence that such things
do not work and cherry pick their
facts in order to support their case,
regardless of whether it's true or not.
Such people can put a lot of people
off. Western medicine also has a
very vested interest in discrediting
things that will cost them and the
associated industries money. There
is even a chance that products might
be tampered with to prevent the
intended results. There will always
be people who will lean towards the
holistic side of things. However, with
every fad that comes and goes, the
populous becomes just a little more
jaded and that can be detrimental to it
all. Always do your research. Trust in
your own personal experiences and do
not believe everything you read.
Gary R. Leigh is an Australian author of
‘The Empath Guidebook’ and ‘I am The
Phoenix’. (Books available on amazon.) He
is also an empath and an expert in Bach
Flower Medicine. You could connect with
him on https://areyouanempath.com/ or
https://psychicsupport.net/
Priyamvada Shastri says: Holistic
healing modalities are not a ‘new
fad’. It is, instead, going back to what
we already knew and practiced long
ago but, in the course of time, had
forgotten or ignored. A human being is
not just the organ that is ill or affected
negatively. He’s the sum of the whole.
We are our attitudes, beliefs, values,
actions, thoughts and spirit. All of them
can be affected and changed by the
external influencers. Whether those
changes have been for the good or
bad is a different question altogether.
Modern living has degenerated to a
point where we have felt the need to
go back to our roots and find out if
something else can work. We are what
we eat. Processed foods have brought
about a lot of illnesses that affect not
only the body but the mind and spirit
as well. We are now trying to return
to minimally-processed foods, that are
close to nature, like the whole foods
from plants. Along with the body, we
have restarted giving nourishment
to the mind and spirit by practicing
therapies like meditation, Yoga, Tai
Chi, Reiki and others. We are slowly
realising that there is something
way beyond our three-dimensional
consciousness and it’s time to look
outside our narrow beliefs that have
kept us, as humanity, bound or reined
in so far. Real enlightenment is no
longer the prerogative only of saints
and sages. It can percolate down to the
most common person. The time has
come. Something very big is shifting
with the shift in consciousness of
the people on this planet. This isn’t a
passing fad. It’s transformation.
Priyamvada Shastri is a Medical &
Psychiatric Social Worker
Do you need expert advice? Send your problem, in confidence, to: ask@yourwellness.com. Problems can only be
answered on the page, we are unable to answer personally. You can also visit the forums at www.yourwellness.com and
ask advice from other readers online.
yourwellness.com

eviews
Try A Vegan
Christmas
Vegans and vegetarians everywhere will have the best
holiday period ever with ‘Vegan Christmas: Over 70
Essential Vegan Recipes for the Festive Season’ by Gaz
Oakley. It offers fantastic alternatives to the traditional
turkey and trimmings. Gaz is an expert in bold flavours
and textures, so everyone can enjoy a spectacular
centerpiece and amazing food throughout the festive
season. Publisher: Quadrille Publishing.
Available on amazon.
46 wellness
Yourwellness
verdict:
Packed with
suggestions for
the festivities
and advice on
how to keep
cool in the
kitchen if you're
cooking on the
big day, this
Vegan Christmas
Cookbook offers
every solution
you'll ever need
for what to cook
for vegans and
vegetarians at
Christmas.
How Red Onions
Help Hair
Mental stress, environmental pollution, lack of right
nutrition, heredity, or hormonal changes have made hair
loss a common problem in both men and women. Red
onion not only helps the regrowth of hair but also makes
them shiny, thick and healthy. This is because it contains a
generous amount of
sulphur, which helps
promote collagen
production. Collagen,
in turn, helps the
production of healthy
skin cells and hair
growth. Khadi Global
Red Onion Hair Growth
Oil also contains over
29 natural botanical
oils, essential oils and
herbal extracts that
have proven benefits
for your hair.
Yourwellness
verdict: This
simple-to-use hair
oil is a must-have
for all those who
are suffering from
hair loss.
What A Genius!
VitaCup Genius Blend Vitamin Infused
Coffee combines coffee, the essential vitamin
blend, MCT (Medium Chain Triglycerides),
turmeric and cinnamon to create the ideal
blend. The smart combo of ‘good fats’ and
cinnamon help reduce sugar cravings, too.
The Genius blend is a medium roast, allowing
for a balanced flavour profile. The cinnamon
and turmeric come with all their healthful
benefits. The essential vitamins of B1, B5,
B6, B9, B12, D3 & antioxidants combine with
coffee to keep your energy levels up while
supporting your metabolism. Available on
amazon. Visit www.vitacup.com.
Yourwellness verdict: The cinnamon,
turmeric, and MCT oil combine with
coffee to help you jump-start your body
and mind in the morning, so you can
kick them into high gear faster!
yourwellness.com

47
How About Some
Crystal Therapy?
The Anger Release Tumbled Crystal Healing Set from Themagicisinyou
contains amethyst, aventurine, blue lace agate and chalcedony. They are
a special combination of stones known for their ability to soothe feelings
of extreme anger and hostility. Together, this combination induces a state
of mental calm and peace, while helping to heal the root cause of these
negative emotions. Every Tumbled Crystal Set is individually packaged
with 4 Genuine Crystal Gemstones (approximately 3/4 inch to 1 & 1/4
inch each), Black Velour Pouch (2x2.5 inch), and Description Card. Also,
included with every crystal order are detailed crystal programming and
cleansing instructions.
Available on amazon. Visit www.themagicisinyou.com.
Yourwellness verdict: Crystal Therapy is a form of energy
medicine. It uses crystals and gemstones to promote healing in the
body. It is now a mainstream complementary therapy.
Namaste,
Here Comes
The Sun!
Now wake up to the sounds
of yoga and meditation. The
Yoga Wake Up app for iPhone
delivers yoga audio sequences
you can do from bed for an easier
transition from dreamland. Find
a variety of yoga routines from
the world's top yoga instructors
and wellness warriors. Choose
from Wakeups that feature slow,
delicious morning stretches
from the warmth of your covers
or those that get you energised
and out of bed. There are even
mindful breathing meditations and
Wakeups to do with kids.
Visit www.yogawakeup.com.
Yourwellness verdict:
Studies have consistently
shown that traditional alarm
clocks and snooze buttons
not only disturb your sleeping
patterns but can leave you
feeling groggy for the rest of
the day. It’s time you woke up
more peacefully!
Love At
First Sip
A drink with no
sweeteners, no
preservatives,
nothing more
than just what
is needed,
Sound Organic
Unsweetened
Sparkling Green
Tea is also
endowed with
grapefruit and
mint notes. It
will be love at
first sip and slips
right into your
health regimen!
Quantity: 12
fl.oz. Available on
amazon.
Visit www.
soundtea.com.
Yourwellness verdict: One
of the healthiest beverages
on the planet, green tea is
loaded with antioxidants
and nutrients.
yourwellness.com

holistic
48 wellness
Fruit &
Vegetable
Peels
Depurate
Water
Research now shows that fruit and
vegetable peels can be used as a
natural, low-cost way to remove
pollutants such as dyes and
heavy metals from water. Cindy
Samet, professor of chemistry,
Dickinson College, USA, along with
her students, performed water
purification experiments using peels
and seeds from more than a dozen
varieties of foods - from pumpkin
Move Over, Mint!
Ginger’s Here!
Worried about bad breath? Ginger could come to your
rescue, says a study in the ‘Journal of Agricultural and
Food Chemistry’. The pungent compound 6-gingerol, a
constituent of ginger, stimulates an enzyme contained
in saliva -- an enzyme which breaks down foulsmelling
substances 16-fold within a
few seconds. The saliva and breath
analyses carried out on human
volunteers show that the enzyme
breaks down malodorous
sulfur-containing compounds.
In this way, it is able to reduce
the long-lasting aftertaste of
many foods such as coffee. “As a
result,” explains Thomas Hofmann, study
author and head of the Leibniz-Institute
for Food Systems Biology at the Technical University of
Munich, “our breath also smells better.” The researchers
believe that the mechanism discovered could contribute to
the future development of new oral hygiene products.
- Jose Andres
I believe the future is
vegetables and fruits.
and okra to lemon and banana - and
found that they removed methylene
blue, lead and copper through the
process of adsorption, a chemical
bonding of the pollutant molecules
to the surface of the peels. The
study appears in the ‘Journal of
Chemical Education’. The surface of
the fruit was first cleaned by boiling
the peels/seeds to remove soluble
surface impurities. The peels were
then dried and crushed before being
placed in a solution containing
pollutants. Among the findings,
lemon seeds removed 100% of
lead ions, while the peels removed
96.4%. Okra peels also removed
100% of lead ions, while the seeds
removed 50%. The methods can be
used from classrooms to kitchens.
Turmeric Eye Drops
For Glaucoma
A derivative of turmeric could be used in eye drops to
treat the early stages of glaucoma, finds a new study
led by University College London and Imperial College
London researchers. In the ‘Scientific Reports’ paper, the
researchers report a new method to deliver curcumin,
extracted from turmeric, directly to the back of the eye
using eye drops, overcoming the challenge of curcumin's
poor solubility. The team found that the eye drops can
reduce the loss of retinal cells in rats, which is known to
be an early sign of glaucoma. Says lead author Francesca
Cordeiro, “Curcumin is an exciting compound that has
shown promise at detecting and treating the
neurodegeneration
implicated in
numerous eye and
brain conditions,
so being able to
administer it easily
in eye drops may
end up helping millions
of people.”
yourwellness.com

modern
50 wellness
- Dalai Lama
In order to carry a
positive action we must
develop a positive vision.
When Hungry,
Smaller Plates
Don't Help You
Eat Less
Tricking the brain into eating less by serving
food on a smaller plate doesn't necessarily work,
according a study by Ben-Gurion University of
the Negev (BGU) researchers, published in the
journal ‘Appetite’. The researchers found that
when people are food-deprived, they're more
likely to identify a portion size accurately, no
matter how it is served. “Plate size doesn't matter
as much as we think it does,” says researcher
Dr Tzvi Ganel. “Over the last decade, restaurants
and other food businesses have been using
progressively smaller dishes to conform to
the perceptual bias that it will reduce food
consumption. This study debunks that notion.
When people are hungry, especially when
dieting, they are less likely to be fooled by the
plate size, more likely to realise they are eating
less and more prone to overeating later.”
The Elderly
Have Problems
Swallowing
As adults age, they all experience a natural
loss of muscle mass and function. A new
study from the New York University has
found that as the loss of muscle and
function in the throat occurs it becomes
more difficult for efficient constriction to
occur while swallowing - which leads to
an increased chance of food and liquids
being left over in the throat. The study,
published in the journal ‘Dysphagia’,
notes that among other health issues,
swallowing difficulties can lead to
malnutrition, dehydration and pneumonia
-- from food and drinks being misdirected
into the lungs. “Dysphagia has serious
consequences for health and quality of life,"
says researcher Sonja M. Molfenter. “This
research establishes the need for exercise
programs for older adults that target throat
muscles just like those that target the
muscles of the arms, legs and other parts of
the human body.”
Does Your Man Cry
After Having Sex?
A world-first study concludes that men can and do suffer
from postcoital dysphoria (PCD) which results in feelings
of sadness, tearfulness or irritability following sex. The
condition has been recorded in women but not men prior
to this. The study, published in the ‘Journal of Sex & Marital
Therapy’, observes that the male experience of sex could be
far more varied and complex than previously thought. Nearly
41% of men reported experiencing PCD in their lifetime with
20% reporting they had experienced it in the previous four
weeks. Up to 4% suffered from PCD on a regular basis. Some
men experienced sadness following sex, didn’t want to be
touched, wanted to be left alone, or were irritable of fidgety,
while others felt emotionless and empty. The study says that
the results have implications for future therapies and more
open discourse on the male sexual experience.
yourwellness.com

First Came Bread...
At an archaeological site in northeastern Jordan, researchers
have discovered the charred remains of a flatbread baked
by hunter-gatherers 14,400 years ago. It is the oldest direct
evidence of bread found to date, predating the advent of
agriculture by at least 4,000 years. The study shows that wild
ancestors of domesticated cereals such as barley, einkorn,
and oat had been ground, sieved and kneaded prior
to cooking. The findings suggest that bread
production based on wild cereals may have
encouraged hunter-gatherers to cultivate
cereals, and thus contributed to the
agricultural revolution in the Neolithic
period. Says University of Copenhagen
archaeobotanist Amaia Arranz Otaegui,
“We now know that bread-like products
were produced long before the
development of farming.” Did it influence
plant cultivation and domestication? Now
that remains to be seen.
ancient
wellness
51
- Confucius
Wheresoever you go,
go with all your heart.
Mesoamerica
Home Of
Turquoise
New research published in the journal
‘Science Advances’ overturns more than
a century of thought about the source of
turquoise used by ancient civilizations in
Mesoamerica - the region from Central
Mexico to Central America. For more
than 150 years, scholars have argued
that the Aztec and Mixtec civilizations,
which revered the precious, blue-green
mineral, acquired it through import
from the American Southwest. However,
extensive geochemical analyses reveal
that the true geologic source of Aztec and
Mixtec turquoise lies within Mesoamerica.
Says Geochemist Alyson Thibodeau,
“These findings potentially re-shape
our understanding of both the nature
and extent of long-distance contacts
between Mesoamerican and Southwestern
societies.”
Fishing Led To
Pottery!
A study into some of the earliest known pottery
remains has suggested that the rise of ceramic
production was closely linked with intensified
fishing at the end of the last Ice Age. Scientists
examined 800 pottery vessels in one of the
largest studies ever undertaken, focussing mainly
on Japan - a country recognised as being one
of the earliest centres for ceramic innovation. A
three-year study led by researchers at BioArCh,
the University of York, then concluded that the
ceramic vessels were used
by our hunter-gatherer
ancestors to store
and process fish,
initially salmon,
but then a
wider range
including
shellfish,
freshwater
and marine fish
and mammals as
fishing intensified.
yourwellness.com

scientific
52 wellness
New Hope For Diabetics
Low blood sugar, or hypoglycemia, is a major complication of type 1 and
type 2 diabetes. When people with diabetes have too many hypoglycemic
episodes, they may not even realise they are having one or multiple
hypoglycemic episodes until it is too late. To counter this problem,
researchers at the Louisiana State University decided to focus on how
the brain adapts following an episode of low glucose levels. If glucose
isn't available, the brain can adapt by increasing the rate at which it uses
alternative energy sources, such as acetate. Says researcher Dr David
McDougal, “The results of our study suggest that this adaptation may still
be present after exposure to times of low blood sugar and therefore can be
used to measure how frequently a person experiences low blood sugar.” This
would enable them to determine if they are suffering from hypoglycemiaassociated
autonomic failure (HAAF) or are at increased risk for developing
the condition in the near future. This will allow doctors to change the
medication or advise them to use a continuous glucose monitoring device.
Don’t Light Up!
Recently, wearable technology has
gained popularity in the fight against
addiction. Researchers at Case Western
Reserve University, USA, are using
wearable sensor technology to develop
an automatic alert system to help
people quit smoking. The smart-phone
app, initially limited to android-based
operating systems, automatically texts
20- to 120-second video messages to
smokers when sensors detect specific
arm and body motions associated with
smoking. The researchers are testing
what may be the first that combines: An
existing online platform with mindfulness
training and a personalised plan for
quitting; two armband sensors to detect
smoking motions, a technology that
demonstrated more than 98% accuracy
in differentiating ‘lighting up’ from other
similar motions and a personalised textmessaging
service that reminds the user
of either their own plan to quit, or sends
video messages that stress the health and
financial benefits of quitting.
AI Tracks Your
Eyes To Know You
It's often been said that the eyes are the window
to the soul, revealing what we think and how we
feel. Now, new Artificial Intelligence (AI) research
from the University of South Australia reveals
that your eyes may also be an indicator of your
personality type, simply by the way they move.
Developed in partnership with the University of
Stuttgart, Flinders University and the Max Planck
Institute for Informatics in Germany, the research
uses state-of-the-art machine-learning algorithms
to demonstrate a link between personality and
eye movements. The findings show that people's
eye movements reveal whether they are sociable,
conscientious or curious, with the algorithm
software reliably recognising four of the Big Five
personality traits: Neuroticism, extroversion,
agreeableness, and conscientiousness. Says the
study, “This research provides opportunities to
develop robots and computers so that they can
become more natural, and better at interpreting
human social signals.”
- Edward Teller
The science of today is the
technology of tomorrow.
yourwellness.com

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