Jo Ward

Jo Ward has 100 articles published.

Prebiotics, probiotics & postbiotics for Good Cut Health

in Health & Beauty

Do you need help with a badly behaving gut?
Do you suffer from constant stomach aches or indigestion?

Do you need help with a badly behaving gut? Do you suffer from constant stomach aches or indigestion? 

Our stomachs are incredibly important, and there’s a whole new area of research dedicated to how the health of your gut can affect your general health and wellness. The benefits of a healthy gut can support mood and brain function, improve sleep and can help with weight loss goals. 

One of the most interesting areas of research is focused on prebiotics and probiotics, or ‘friendly’ bacteria that can keep the gut healthy and prevent infections.

prebiotics

Prebiotics are a form of dietary fibre that feed the friendly bacteria in your gut. Consuming prebiotics has been shown to support the immune system by increasing the number of protective microorganisms.

Fortunately, you can up your prebiotic intake through your food choices. Some of the best sources of prebiotics include: chicory root, garlic, onions, artichoke and dandelion. 

Probiotics

There are some foods that you can eat to improve your gut health naturally and as well as olive oil, and yoghurt these include: 

Kefir
This probiotic yoghurt drink is made by fermenting milk and is packed with good bacteria (which can help to reduce a leaky gut). 

Miso
A savoury paste that is a staple of Japanese cooking, Miso is made from fermented soya beans, plus barley or rice, and contains helpful bacteria and enzymes. 

Sauerkraut
Finely chopped fermented
cabbage.  

Kimchi
A Korean speciality of fermented vegetables 

If you are over 50 and need help from a food supplement, try Probio 7 Over 50’S 60 Capsules, available from Holland & Barrett, designed to maintain a healthy mind and body. 

Postbiotics

Also called short-chain fatty acids, postbiotics are the by-products produced by microbes during fermentation and can be found in many of the same vegetables and fermented foods as probiotics.  

Just Ask Us

If there is anything you need to know about how to get your gut back on track, the best thing to do is to ask in store at Holland & Barrett Gibraltar where their staff have been trained to offer expert advice and have extensive product knowledge.

Helping you Get up and Go

Are you feeling low on energy? Do you find it hard to motivate yourself to get outside and be active? If you want to feel good, keeping your immune system healthy and functioning is essential. One of the best ways to support your natural immunity is to nourish your body with the essential vitamins and minerals it needs to thrive (the ones your body can’t make by itself).

There are a lot of natural ways to give your energy levels a big boost, including eating the right, slow release foods. Dark leafy greens are not only packed with vitamin A, C and mineral folate, but they consist of a lot of fibre too. Fruits like bananas, apples, peaches, apricots, mangos, papaya and oranges also contain a lot of vitamins, minerals and natural sugars which may stop you from nodding off during the day. Studies have found that chia seeds form a gel-like substance in the body’s stomach to help slow the conversion of carbohydrates into sugar. As a result, you’ll get a nice slow release as the day goes on. 

The older we get, the harder it is to keep our brain healthy, but there are many things that we can do in our early and adult life to keep our minds, as well as our bodies, active. Keeping mentally active is very important so find things you can do for your own cognitive function improvement such as doing a crossword puzzle or a jigsaw, reading, or playing cards. 

For that extra boost, try Holland & Barrett Vitamin C & Zinc lozenges. Vitamin C and Zinc contribute to the normal function of the immune system, as well as the protection of cells from oxidative stress.

Vitamins for Children and Teens

Holland & Barrett has a wide range of vitamins in a selection of easily consumable formats, from liquid drops to tasty chewable gummies, to ensure your toddlers are well rested or to support your teen’s immunity. According to the NHS, the Department of Health recommends that children from six months to five years old are given vitamin supplements containing vitamins A, C and D every day, particularly those who don’t eat a varied diet. Holland & Barrett Healthy Kids Multivitamins + Omega 3 Juicy Orange Capsules are an easy way to ensure that your children are getting the right amount of vitamins. 

Teenagers often think they known best but you can help guide them as they start to take on more responsibility for their own health.  As well as making sure they eat healthily, there are some vitamins that it may be beneficial for them to take. Holland & Barrett Teen Fizz is an effervescent food supplement containing vitamins, minerals and herbs and contains Thiamin which contributes to normal energy-yielding metabolism. 

Vitamins for all the Family

in Health & Beauty

Most of us probably know that vitamins play an important role in keeping the body healthy, but do we really know what they do and do we really need them?

Vitamins are organic compounds that our bodies need to work properly and because we can’t make most of them, we have to get them from our diets. There are 13 vitamins altogether and they are classed as micronutrients because we only need them in small quantities. 

We need vitamins to help build up our immune system and protect us from diseases, and without them our bodies wouldn’t be able to perform vital tasks such as converting food into energy, building and maintaining bones, teeth, muscle, skin, blood and hair, and keeping our brain, eyes, nervous and immune systems in good working order.

Our body doesn’t naturally produce all the vitamins we need, except for vitamins D and K, and to ensure you get your daily dose of these nutrients you need to eat certain foods, but supplements can help plug any nutritional gaps or restore low levels after illness or periods of poor eating.

Vitamin Deficiencies

If we don’t get enough vitamins we can develop deficiencies. For example, vegans and some vegetarians are at risk of a vitamin B12 deficiency because it’s mainly found in animal foods. A B12 deficiency can lead to fatigue, depression and serious nervous system problems. People with conditions that may affect nutrient absorption, such as coeliac disease or Crohn’s disease, may be at risk of several deficiencies, as can those taking certain medications and the elderly. Older people may not be able to absorb nutrients properly due to declining levels of stomach acid. Smokers may have low levels of vitamin C, heavy drinkers of B vitamins and overweight and obese people have been found to have low levels of vitamins C, D, B12 and folate.

Low levels of key vitamins can lead to vague symptoms such as fatigue, aches and pains, low immunity, low mood, and skin, hair and nail problems.

The most important
vitamins are:

Vitamin C

All vitamins are essential, but we need to consume the water-soluble vitamins every day because we pass out any excess. Luckily, they are found in plenty of different foods. Besides oranges, vitamin C can be found in broccoli, strawberries, red and green peppers, Brussels sprouts and even potatoes! Supplement with 1 to 4 tablets daily of Holland & Barrett Gentle Non-Acidic Vitamin C tablets.

Vitamin Bs

You can get your Bs from wholegrain foods, fortified cereals, rice, oats, liver, meat, fish, dairy products, eggs, potatoes, broccoli, spinach, soya beans and pulses. If you’ve been feeling more tired and fatigued than usual and have an otherwise healthy lifestyle and sleeping pattern, you may need a little more vitamin B in your life. Try Holland & Barrett Complete B Vitamin B Complex caplets. 

Vitamin D

Many of us have low stores of vitamin D which is important for bones, muscle and immunity. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. People at risk of low vitamin D levels are those who don’t go outside much, people with dark skin or those who cover their skin. Food sources of vitamin D include oily fish, eggs, fortified cereals, meat and fat spreads. Make taking your vitamin D as easy as possible with Holland & Barrett
Vegetarian Vitamin D Gummies. A tasty orange-flavour gummy provides just enough to nourish your body every day.

Don’t forget that just like adults, children and babies need vitamin D every day
to stay healthy so giving them a drop of
Vitabiotics Wellbaby Vitamin D Drops from Holland & Barrett is an easy way to ensure that your child gets a daily dose safely. 

Folic Acid

Often recommended for women, Folic Acid is a B vitamin normally found in a variety of food, including lentils, liver, broccoli and spinach but it is a vitamin that can benefit men too. A folic acid deficiency in men, as in women, can trigger a range of anaemia-type symptoms, including: extreme tiredness, lethargy, headaches and on top of its cell producing power, folic acid also contributes to the formation and repair of DNA. Take one tablet a day with meals of Holland & Barrett Folic Acid.

Multivitamins

One of the best and easiest ways to look after your health is by taking a multivitamin. But what is the best multivitamin for women? Nature’s Way Alive! Women’s Energy Multi-Vitamin Tablets are specially balanced for women and are high in Vitamins B6, B12 & Vitamin C with Copper for normal Immunity and energy release

Holland & Barrett Vegan High Strength Multivitamins are specially formulated using a blend of essential minerals and vitamins that provide the body with a daily dose of nutrients. Its unique formula can be of benefit to vegetarians and vegans as it is enriched with vitamin D.

Advisory Information:

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medications or are under medical supervision, please consult a doctor or healthcare professional and always read the label before use.


‘Just Ask Us’

Holland & Barrett is one of the world’s leading health and wellness retailers, and the largest in Europe, so it makes sense that if you want expert advice on any of their extensive product range you ask one of their store colleagues. 

Pop into Holland & Barrett Gibraltar and ‘Ask Us’ about anything you want to know and give them the opportunity to ‘show off’ their skills, their high level of customer service as well as their product knowledge which has been attained through extensive training.  

Don’t forget that in the Holland & Barrett Gibraltar store there are lots of specialist products with an emphasis on ‘Free from’ e.g. gluten, lactose supplements and foods and they also offer vegan alternatives for most of their supplements.

One topic that customers often ask about are vitamins; what they are, how much they need and whether they need to take supplements. Read our handy guide below, but don’t forget to ‘Just Ask Us’ in store to clarify any questions you may have.

Marc Allum

in Features

The arts Society Gibraltar welcome Antique Roadshow Expert

Jo Ward talks to Marc Allum ahead of his lecture for The Arts Society Gibraltar on Wednesday, 20th April. 

Marc Allum is a very eclectic person who derives his ideas, style and taste from a broad and diverse range of sources that make up his varied collections of antiques and collectables. It is no secret that Marc has a passion for classic cars and we talk as he has ventured out to his barn to start up his 1956 Citroen. “It’s such a lovely day so I can start to get the cars out of mothballs, and then I am going to head into Bath – where there is a brilliant exhibition of Tudor portraits,” he says. 

Growing up in Coventry where his father was a trainee surveyor helping to rebuild the city, especially museums, Marc says that it was a fascinating place to be.  “We then moved to Kenilworth, which I think of as home, and it was when I was about eight years old that my interest in antiques started,” he states. “Even though my parents didn’t particularly like antiques, they did enjoy taking us out, and Warwickshire was a very rich county for stately homes and country houses.” 

Marc say that one of the first places that made a real impression on him was Snowshill Manor in Gloucestershire. “I never looked back after visiting it and was inspired by the collection of Charles Paget Wade who was the most eclectic collector, and I took a leaf out of his book and followed suit.” Marc goes on to say that he was mesmerised by a collection of Japanese armour. “I fulfilled my ambition to own a similar item and one of my most treasured possessions is a suit of early 19th Century Samurai armour which I have in my home, and it is the one that features on the opening titles of Antiques Roadshow,” he says proudly. 

By the time he was a teenager, Marc was ‘a mad collector’ going to local auctions and starting to buy and sell a bit. Did his peers think he was a bit strange?  “Well, I don’t think I was a strange boy, I had the same kind of interests that boys have, but I started playing the guitar when I was about 14 and then, of course, all I wanted to do was collect guitars.” 

Marc is still obsessed with guitars and tells me that in the last two weeks he has bought three. “I just ran a fabulous guitar sale last week and I had one guitar that made £132,000 – which was pretty amazing – so it is funny how those childhood interests follow you through life.” Stating that he was very much an ‘Indie kid’ – “I was really into that post-Punk revolution” – his musical tastes have become more varied. “I’m as likely to put a bit of classical on, or a bit of hip-hop, Kate Bush or whatever takes my fancy – but considering my age I still like quite raucous music,” he laughs. 

After completing a degree in English and Media, Marc decided that even though he was mad about antiques his career would be music based. “I got a job as a trainee sound engineer for Phonogram in London and after a year and a half I realised this was not the right course for me so I left and signed up with a new Sale Room in London – Roseberys – where I eventually became a shareholder, and we grew the company enormously until by the time I was 40 I literally ran out of steam,” he explains.  Marc and his wife Lisa moved to France, bought an old chateau, restored it, and watched their daughter grow up. “We ran art and antiques courses out there – but during all that time I was also jetting backwards and forwards doing the Antiques Roadshow.” Known as the BBC’s Antiques Roadshow expert on all-things miscellaneous, Marc has appeared on the show for over twenty years. 

Having been an Arts Society lecturer for the past five years, Marc is a keen supporter of the organisation which he thinks is enormously important. “Not only is it a socially good institution that brings people out and gets people together, but in more recent years it has such a varied offering with something for everyone,” he says.

“There is always new content to add in to my talks, and if you watched the Antiques Roadshow on the 27th March you will have seen an amazing object at the end of the show,” he divulges. “It is such a quirky and rare thing that I will have to include it in my lecture.”

Find out more when Marc presents ‘The Antiques Roadshow – Behind the Scenes and the Great Discoveries’ for The Arts Society Gibraltar on 20th April. 


Wine Tasting

The illustrated talk is generously sponsored by the Sovereign Trust Gibraltar Ltd and Sovereign Insurance Ltd. Prior to the lecture there will be a presentation from the Sovereign Art Foundation – a charitable organisation founded in 2003 to recognise, support and promote contemporary art talent and to bring the therapeutic benefits of art to disadvantaged children. This will be followed by a wine tasting from Howard’s Folly vineyard in Portugal. The wine sold from this vineyard goes towards supporting the Art Foundation.

The event will be held at the Garrison Library, with doors opening earlier than usual at 6pm for Sovereign’s presentation. Marc Allum’s talk will commence at 7.30pm. Guests are welcome – £12.00 at the door.

www.theartssocietygibraltar.org

Beauty from Within

in Health & Beauty

Spring into Beauty. If you are looking for ways to support your beauty regime or to keep your skin glowing from inside out, there are things you can do yourself such as eating a healthy diet, keeping your skin out of the sun, drinking alcohol in moderation and quitting smoking. If you need another weapon in the battle against tired or aging skin, there is a natural resource already in our bodies and that is collagen.

Collagen is the main component of our bone, skin, muscle and ligament structure, and as it’s found in most tissues, collagen can be found in other areas, including tendons, gums and eyes. Its fibrous properties mean collagen adds structure, strength and resilience to both hard and soft tissues. Good amounts of collagen in the skin are also essential for skin elasticity and plumpness. 

There are up to twenty-eight different types of collagen, but the three main types are:

Type I is the most common type of collagen – found in skin, bone, teeth, tendon, ligaments, vascular ligature, and organs

Type II is mainly found in cartilage

Type III is present in the skin, muscle, and blood vessels

There are also different sources of collagen that hold different properties and are found in different parts of the body.

Collagen Supplements

Marine collagen, classified as Type I, is extracted from the bones, skin and scales of fish. This is thought to be the most effective at skin and bone support. Marine collagen is renowned for its high collagen content. It’s also absorbed well by the body and is considered as being more eco-friendly and sustainable than other collagen sources. Try Holland & Barrett Marine Collagen With Vitamin C tablets. Vitamin C contributes to normal collagen formation for the normal function of skin and can also help support your immune system, normal psychological function and normal energy -yielding metabolism.

Vegetarian/Vegan collagen is not ‘true’ collagen as it comes from non-animal sources, however it is still thought to help stimulate the natural collagen synthesis process. Holland & Barrett Vegetarian Collagen Capsules are a vegetarian collagen supplement containing Vitamin C and astaxanthin, an antioxidant, that’s been linked to healthier skin, endurance, heart health and joint pain.

Vitabiotics Jointace Collagen tabs are ideal for those with an active lifestyle. The tabs provide high grade collagen which is hydrolysed to improve absorption and also Include other essential vitamins and minerals; Vitamin D, Glucosamine and Chondroitin. 

Nourish your skin from within using Solgar Collagen Hyaluronic Acid Complex. These tablets contain the patented ingredient BioCell Collagen II® along with vitamin C. BioCell Collagen II® contains a unique and highly absorbable complex of hydrolysed collagen Type II, chondroitin and hyaluronic acid. Hyaluronic acid (hyaluronan) is located in almost every cell of the human body. Collagen and Chondroitin are important for skin health. The vitamin C in Solgar Collagen Hyaluronic Acid Complex Tablets contributes to the protection of cells from oxidative stress which can lead to premature aging.

Collagen Creams

Collagen creams usually fall into 2 categories: those that contain real collagen, e.g. marine collagen, and those that help promote collagen production in the skin.

Collagen creams work by promoting collagen synthesis in the skin.  They also usually contain other nourishing ingredients like hyaluronic acid, botanical oils, and vitamin C (which is vital for collagen production). Dr. Organic Collagen Anti-Aging Moisturiser With Dragon´S Blood from Holland & Barrett is a moisturiser based on a unique pro-collagen complex rich in Biotin and Hyaluronic Acid – proven to increase skin hydration by over 50% after 2 hours. Dragon’s Blood is sourced from the Amazonian forests of Peru and is a natural resin derived from the tree of the same name, with proven anti-aging, regenerating and skin-healing properties.

Spring into beauty with Bioglan Beauty Collagen Powder available from Holland & Barrett. As we age, our skin’s natural ‘Collagen factories’ begin to wind down and lose the ability to make and store Collagen. Collagen depletion can lead to common signs of ageing including wrinkles, brittle nails & weak hair. Bioglan Beauty Collagen powder is a high strength Collagen supplement, specially formulated with readily absorbed hydrolysed Marine Collagen and Hyaluronic Acid to help support the maintenance of healthy looking hair, skin & nails. With no taste, strong smell or flavour it completely dissolves in water, smoothies, shakes and soups, making it easy and convenient to boost your daily Collagen levels within the foods we eat. Bioglan uses Type I Collagen, which is the most abundant form of Collagen found in the body and the type found in hair, skin and nails – Biotin & Selenium contribute to the maintenance of normal hair – Vitamin C contributes to normal Collagen formation for the normal function of skin and Selenium contributes to the maintenance of normal nails.

Don’t forget to pop into your local Gibraltar Holland & Barrett store to find out more about collagen products. Whether you want to know about wellness or beauty products, just ask one of the Holland & Barrett store colleagues for advice, all of whom are expertly trained to advise on diet, nutrition and supplementation through an extensive specialist training programme. 

In memory of Rose Tilbury

in Features

A much loved daughter, wife, mother and grandmother, Rose Tilbury was a successful entrepreneur and a former Insight contributor who led a passionate and accomplished life before her sudden death in February. 

Rose was born in 1945 to parents Juanita and Pepe Rocca and grew up alongside her younger brother and older sister in a three bedroomed house in Alameda Estate which was shared by a very large extended family of thirteen. Maltese was the language spoken at home, with both Rose’s parents having Maltese and Italian heritage. 

Her loving mother, who Rose was very close to, died when she was young and this had an impact on her, bringing with it a dual challenge – significant sadness (and some loneliness) but also a realisation that life is short and that one must enjoy every minute of it. In 1966, Rose married neighbour Eric Tilbury and together they had two children, Nicole and Daniella. Eric was the love of her life and sadly passed away a few days after celebrating their Golden Anniversary in 2016. “Losing Eric was a massive blow,” Nicole states. “She was deeply in love with him and considered him her soul mate. Her smile was never the same after he left.” Rose was very proud of her grandchildren: Stefan, Tiffany and Alexa and enjoyed light-hearted banter with her son-in-law’s Dylan and Kim.

When she was young Rose won various beauty awards and was a regular on the Gibraltar Cavalcade floats. Dressing up in numerous character roles was something she very much enjoyed and in later years she became well known for her bling and colourful jewellery collection, which brought her much joy. Rose’s red hair and matching outfits were a signature trademark and at her funeral many people dressed in colour to say their goodbyes. 

As was the tradition in the sixties, local women did not go to University as there were no funding opportunities or support for young Gibraltarian women. Daniella says that a degree is something she truly would have wanted to have attained. “Her passion was in English literature and writing and she continued to write whenever she had an opportunity and took various university courses online to further develop her abilities in this area.”

Rose went on to become a civil servant working in the Dept. of Labour and Social Security at a time when women did not have many responsibilities in government, yet she held a role with significant duties. She left her position after her second child was born as she wanted to raise her children rather than depend on grandparents.

“Once I left for University and my sister left home, Mum set up her own business leading an estate and letting agency at Ocean Heights,” Daniella explains, going on to say that she was very proud of her achievements as a women leading and growing the business all by herself. “In truth, she was a savvy businesswomen who took significant yet informed business risks which paid off – she had no fear of making decisive decisions. Quite remarkable for a women of her time who had no real assets, mentoring or qualifications in business and yet she did very well. Her business required significant commitments of time and energy and when she sold the business almost ten years ago, this significantly changed the quality of her life.”

Rose was a founder member of the Gibraltar Women in Business network and formed part of the committee for over fifteen years, taking on the role of public relations adviser and as an outreach member. She was also an active member of the GFSB. 

Daniella says that writing for Insight was something Rose was very proud of. “She had a particular commitment to human rights issues and so she wrote extensively about child soldiers; women’s issues; poverty and similar social concerns. She was very empathetic and felt the lack of opportunity or alternatives of others very deeply.”

Among many other interests, Rose was a passionate gardener and her pride and joy was her garden where she spent a great deal of time and which became a haven for her, especially after Eric passed away. Rose was a member of the Gibraltar Horticultural Society and her talent for growing plants and flowers, as well as for flower arranging, led her to become the most prized winner of the GHS, becoming the highest overall winner on eight occasions. 

She also had a soft spot for culture and the arts and was a regular attendee at the Gibraltar Drama Festival and the Gibraltar Literary Festival. Something unknown by many people was the fact that Rose had an extensive collection of original art work from local artists and a copy of every book published by a Gibraltarian. 

Rose and Eric shared a love of dancing. They were elected as President and Committee Member of the Catholic Community Sequence Dance Club leading change during the mid-80s and through the 90s. They established the National Day dances and were very involved in extending the reach and relevance of the club. “Rose was very playful and cheeky and very much enjoyed dressing up for fancy dress competitions organised by the club. She was well known for her ability to disrupt to ensure no one took themselves too seriously – and she was always fun and full of life,” Daniella comments. 

Just days before the 50th Anniversary of the Catholic Community Centre Ballroom Dancing Club, Daniella took Rose shopping for a ball gown and matching shoes. “She was really looking forward to the event,” Daniella says. Sadly, the day before the Ball, Rose unexpectedly passed away.

Rose’s warm demeanour was infectious and she was always generous with her time and friendship. Daniella’s final accolade to Rose is: “Mum was a women of colour, courage and conviction as well as a sensitive soul with a lot of heart.”


‘Rose always had a great relationship with my father and passed on that respect to me. Her cheery disposition, great warmth and charm always made me feel happy and welcome in her presence.’ Craig Sacarello

“I’ve known Rose since I was a young boy as we lived in Royal Sovereign House for many years. I went to school with Daniella and Nicole is married to one of my best friends and I’m also the godfather to her granddaughter Tiffany. Many things come to mind when you think about Rose her way of expressing her view of whatever the conversation was about. I remember the last time when Tiffany played for the national team I sat beside rose and started to wind her up saying that the opponents were all the time kicking our Tiffy even without the ball, so you can imagine what came out of that grandma’s mouth until someone told her it wasn’t true and then she had a few things to tell me. Rose had her loving daughter’s grandchildren that she was so proud of and her son’s in law as well. So, to all, I say Rose lived a happy life with the only regret that she lost her partner on the way. So to Daniella and Nicole you have made your mum so proud and happy and she left as she lived.. with a bang.” Pepito Ocana

Rose is the person I have laughed with the most, during the fifteen years that I run the aerobics classes she came and at the end of every term we had a fancy dress party, her originality was always top prize winner. All elaborated by Eric.  She loved travelling and we share three trips Cancun, Cordoba and Tangier were she came to buy a coffee table she had fallen in love with in our flat! Going shopping with Rose was a treat as we would want to buy everything and it all had to match including the underwear, sunbathing was another pasión, we would then compare tans! In her later years I had become her supplier of turmeric which she took every morning! Will miss dearly my special Rose. Henry Sacramento

‘’My gorgeous Rose. Devastated. What a heartbreak and what a void you have left in all of us. Our world will be so much duller without your style, your talent and your grace. I’ll always look across the road and see you there smiling at me and looking absolutely fabulous. You will forever be my beautiful friend and neighbour’ Marlene Hassan Nahon

‘Rose was a truly lovely kind lady with a wonderful energy but I also found her to be a great inspiration. Despite dealing with the grief of your father which she could not overcome as it was so great and terrible illnesses which affected her ability to get up and do things as she was truly so unwell, she still did. She got up, looked amazing, got out but above all she always had a smile and time for everyone and was always so lovely to everyone, and she just kept going. So I always think about her.’ Elka Salmon

Rose was a larger than life person. She was happy, funny and in love with life. She was a schoolmate and luckily she kept in touch with all her friends. We’ve been holding school reunions for practically every year which goes back a long way. I met her a few weeks ago and complimented her on her beautiful garden. She was the brightest rose there. You will be remembered by all of us.  Maricela Linares

What can we say about Rose, after 40 years of friendship Rose was part of our family. She was always smiling and with her unique sense of humour always made us laugh. Will dearly miss our outings and daily chats. Rose will always live in our hearts and memories. Vivian key

I remember Rose with wonderful and happy memories. Our love of plants and beautiful flowers bonded us as it always gave us an enjoyment that we always shared. Her enthusiasm to have a gorgeous garden kept her on her toes, be it buying more colourful plants or arranging and rearranging her terraces and patios. She was always in search of perfection. Her garden was her heaven on earth; now she has perfection! Maurice Gache

As the saying goes: ”Friends are the family we choose”   Rose and I have been friends since 1980 and together with Eric she worked tirelessly for the CCC Sequence Dance Club.  Her cheeky sense of humour and cheerful nature has been enlightening to me and to everyone. Even when she was missing Eric or feeling ill she would crack a joke and the sadness of the moment would come alive with laughter.  Rose is (her spirit lives) the kind of lady who lights up the room as soon as she enters. Her empathy and kindness towards everyone are two of her numerous qualities. I miss her radiance, her generosity,  infectious laughter,  her joie de vivre.  She has left a void which will never be filled.’ Ana Maria Morro

“Our years at Gibraltar Business Network were formative. Rose made immeasurable contribution to the Network. She related many funny anecdotes during our talks to school girls who understood that hard work can also be enjoyable which I am sure made an impact. We will miss you Rose ’ Lydia Durham

Rose was like a star, full of light and brightness,she always had a smile for everyone who she met ,have known her a long time and we had a beautiful friendship which was shared for our love of Football, especially supporting our National Team and also our love for Gibraltar and it’s people where we travelled in a coach in June 1999 to Brussels to demonstrate to the world and the European Parliament at our discontent how Gibraltar and it’s people were being treated. Our chats were sometimes very interesting but we always ended up having a laugh together, she is now gone but will never be forgotten as she will always be that bright star shining in the night sky. Simy Herbert

Love your wellness inside and out

in Health & Beauty

We’re often told to trust our gut, and in fact the phrase ‘gut instinct’ springs to mind when associated with this. Do you suffer with constipation, bloating, straining and abdominal pain? Maybe you are feeling sluggish and uncomfortable, and your clothes feel tighter around the middle than usual. If these symptoms persist, it goes without saying that you should see a doctor, but it could just be something that you have eaten or perhaps your diet is lacking in fibre, making you constipated. Whatever the reason, it’s not an exaggeration to say that bloating can ruin your life. 

The first thing to do is to understand what foods are making you feel bloated. These can include:

Beans – a great source of protein, fibre and carbohydrates, but they could cause bloating in some people.

Onions are another food that may cause bloating for some people. This is because onions contain fructans which are harder for the body to break down.

Broccoli – while broccoli is a great addition to your diet, unfortunately, it could cause bloating because of raffinose, a type of sugar that stays undigested in the stomach until the gut bacteria ferments it. However this doesn’t mean that it should be cut out completely, as consistently eating veg like this supports a healthier digestive system that is less prone to bloating. Cabbage, cauliflower, lentils and sprouts contain raffinose so eating them could also lead to bloating.

Apples – although one of our most popular fruits, apples can cause bloating due largely to sorbitol, a type of sugar alcohol that contributes to gastrointestinal activity that can lead to bloating.

Grains – some of the most popular culprits for bloating are grains – especially wheat, rye and barley which contain gluten and can be difficult for people with coeliac disease or gluten sensitivity to digest.

There are a host of different drinks that may cause you to bloat, including fizzy drinks, carbonated beverages, coffee and apple juice. Heavy or occasional alcohol drinking can lead to irritation and inflammation in the abdominal area. Instead try drinking ginger tea. Ginger has been used for stomach problems throughout history and is said to speed up the emptying of the stomach, help digestive issues, and to reduce intestinal cramps and bloating. Take a cup of Pukka Ginger Joy Latte from Holland & Barrett with organic ginger, turmeric and spices to set you on your caffeine-free way. With nutmeg, clove and cinnamon it’s the ultimate herbal latte boost to your day. Alternatively, have a cup of Holland & Barrett Organic Pure Green Tea. The polyphenolic compounds in green tea hold antioxidant and anti-inflammatory properties, making green tea the ideal choice for beating the bloat.

There are some drinks and foods that can help you to reduce bloating quickly, and these include:

Cucumber – since cucumbers are 95% water this makes them a great food for reducing bloating. Likewise with celery, another vegetable containing lots of water. 

Avocado – packed with vitamin C, vitamin K and folate. As well as this, avocados are a great source of potassium, which is a key mineral in balancing body fluids and sodium levels and this therefore reduces water retention.

Berries are one of the healthiest snacks to add to your diet, but they can also help with your bloating!

Yoghurt – whether for breakfast or a mid-afternoon snack, yoghurts have been a staple part of the western diet for many years now, but the probiotics in them can also have a positive impact on bloating and abdominal distension.

Another useful remedy is to start taking ‘gut friendly’ bacteria. Lactobacillus is one of those bacteria that is often used in fermented foods like yoghurts and can also be found as lactobacillus supplements such as Pro-Ven Womens Lactobacillus & Bifdus Wi capsules from Holland & Barrett. 

Support your immune system and boost your digestive health with Holland & Barrett Forever Young Probio 7 capsules which give optimal levels of good bacteria and fibre. Each capsule of Probio 7 contains a simple and highly effective formula of over 4 billion active friendly bacteria from seven different strains, plus two types of fibre.

Collagen can improve gut health by healing the gut lining and Vitamin C contributes to normal collagen formation. Collagen is a protein that supports the key areas of your body, including skin, bones, teeth gums, blood vessels and joints. Holland & Barrett’s Marine Collagen with Vitamin C tablets will help to keep your skin healthy and to support your immune system. Bioglan Beauty Collagen powder available at Holland & Barrett, is a high strength Collagen supplement specially formulated with readily absorbed hydrolysed Marine Collagen and Hyaluronic Acid to help support the maintenance of healthy looking hair, skin & nails.

Advisory Information:
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medications or are under medical supervision, please consult a doctor or healthcare professional and always read the label before use.

KARL UNGER

in Features

Jo Ward talks to local artist Karl Ullger about his work as a teacher and artist and where he gets his creative inspiration from. 

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There is no doubt that Karl Ullger was born with an innate talent but it wasn’t until his last year at Leeds University where he was studying Graphics, Art and Design, that he became serious about painting. “I got a commission from Leeds Opera House to produce a poster for Handel’s Radamisto,” Karl explains. “I enjoyed working on that commission, which I created in a fine art style, and it was then that I realised that I wanted to create paintings.”

Karl juggles his passion for art with teaching, something he does as an Art and Design secondary school teacher here in Gibraltar, teaching art at GCE and A levels. “I try to stay current and fresh and every three or four years I will do an exhibition of my work, interspersed with taking part in group exhibitions and events,” he says. 

It is in the nature of most artists to investigate, explore and experiment, and there is no doubt that Karl likes to do just that. “My favourite artist of all time is Joaquín Sorolla (known as the painter of light), followed closely by Velázquez, but I also like the work of John Singer Sargent,” Karl states, going on to say that lately he has been doing a lot of limited four colour palette work in the style of the famous Swedish painter Anders Zorn. 

“I always tell my students that like them I am learning all the time and there are periods when I concentrate on painting landscapes, but then I may jump to doing portraits or a little bit of still life – so it is what you have the most hunger or drive towards, perhaps focusing on that topic or genre and then combining the contemporary with the traditional.” 

In 2015 Karl’s landscape entitled ‘Bayview Clock Tower’ was selected for the Royal Academy Summer Exhibition. “That piece was the first in my scrap metal series titled ‘Raw’,” Karl explains. “I found the piece of metal and was using it to clean my brushes, and because I loved the texture of it and the effects that it generated, I decided to paint something on it and look what happened to that painting!” The last time a Gibraltarian had a piece exhibited at the Royal Academy was in 1913 when Gustavo Bacarisas was invited to show his work there. “That is probably when Gibraltar started to recognise me as a household name as an artist,” he says proudly.

Other moments of note in Karl’s artistic career have been to have his paintings of four schools featured on a set of stamps issued by the Gibraltar Philatelic Bureau and the Government of Gibraltar, meaning that his art will have gone around the world! “I was also one of forty eight artists who took part in the Sky Arts Landscape Artist of the Year television programme in 2016,” he says. “Unfortunately, I got knocked out in the quarter final.”

Locally, Karl is better known for his landscapes than his portraits. “I would say that I have more of an expressionistic approach as opposed to abstract, and I like the exploration of materials in my landscapes, whether that is metal or wood,” he comments. “Currently I am painting a patio with broken shutters where I have used actual plaster from the walls in some sections, added to which there are hyper realistic parts of the slate from the rooves.”

“My portraits are more influenced by the work of Sorolla or Sergeant, but of course both genres have one link and that is the exploration of light, so I try and emphasise light and dark tones quite a lot whether it be landscape or portrait.” At the moment his dominant medium is oils but if you had asked him six years ago Karl says that he would most probably have said plaster and resin.  

Last year was a particularly successful period of time for Karl who not only won quite a few local prizes, but also published a book ‘Lockdown with Cane-Yo’. For many artists and creatives, technology provided a lifeline during the coronavirus pandemic. “Lockdown was very hard for so many people, with the limitations and restrictions in place causing mental anxiety and depression, because they weren’t able to go out and meet up with family and friends, but I was fortunate that I had my art that I could fall back on.” 

“Creating art definitely helped me to carry on through lockdown,” Karl says. “I would wake up in the morning and play with my daughter during the day, then when she went to bed I was able to go straight into the studio in my basement and start painting, and that was a way for me not only to interact with other people but also to keep my brain safe and active.”

Karl was churning out paintings every two or three days, mainly portraits or figure work, based on people that had connected with him via his Instagram or Facebook pages. “It just blew up” he says. “People started to react with me and send me photographs, to the extent that they were even painting portraits of me!”

This online interaction between creatives, including dancers, actors and musicians, kept lockdown more interesting and Karl’s book is the result of his reaction to photos that they had taken of themselves in lockdown showing the frustration of their daily routines – maybe someone sitting outside their house, having a coffee, or someone cutting their hair or doing their makeup – displaying the emotional connections that he made with those individuals. “It was because I knew what a difficult year it had been that I donated £10 from every sale of the book to GibSams, an admirable charity who had received an unprecedented amount of calls from people during lockdown.” Alongside the publication of the book Karl held an exhibition of his work, including paintings from the book and a series of landscapes, at the Fine Arts Gallery. 

Yet another accolade for Karl in 2021 was the news that he had made it through to the 1st Round of the Jackson Painting Prize Competition in the UK, with his painting ‘Los Glacis’ having been whittled down to the top 400 from 8674 entries. He was also one of the nominees for the 2021 Gibraltar Cultural Awards in the senior category. “That was a privilege in itself just being nominated amongst people like Richard Garcia who won it and who, to my mind, was a deserved winner,” Karl states. “I hope to be in his position in thirty years’ time, but I have still got a lot to do in my career – a lot in my future to still conquer – and I think it is exciting to go on to the next challenge.”

What about those unfulfilled ambitions and, having achieved so much already, is turning professional something that Karl would like to do? “Well, I didn’t think I was ever going to publish a book, but I have learnt to never say never!” Something that Karl would like to do in the future is to have a retrospective of his work. “Before that happens there are still a lot of things to do,” he laughs. “As for turning professional, although I have exhibited in London a couple of times it is very hard to sustain if you don’t have the backing of a gallery or to have someone to represent you in the art world nowadays,” Karl explains. “There is an exciting project coming up in the UK in September and also something in Belgium – so there are little pockets of things happening that will get my name out there.”

Karl’s light is shining bright and his fame as an artist is spreading. “I am very grateful because through lockdown I connected with a lot of famous artists because we were all going through the same thing at the same time, and they message me now to talk about casual stuff, not necessarily art, and through this connection I can safely say that I can call them friends.”  

Karl Ullger’s art is available to purchase from his online shop:  

Website www.ullger.bigcartel.com 

Facebook: KarlUllgerArtworks 

Instagram /Twitter: @ullger_art 

The Mindspace Project

in Features

A Different Kind of Approach to Mental Health

“We cannot always build the future for our youth, but we can build our youth for the future.” Franklin D. Roosevelt

COVID-19 has had a major effect on all of our lives, with many of us having to face challenges that are stressful, overwhelming, and which have caused strong emotional upheaval in both adults and children. 

The Mindspace Project, led by three therapists who have personal backgrounds with depression and mental health, offers a holistic option to mental, emotional and physical wellbeing, without resorting to medication as the first port of call.

Galadriel McGrail explains that she launched the Mindspace Project back in November 2020 in the midst of the pandemic in an effort to fill a gap that she believed existed within the mental and emotional wellbeing services provided to the community in Gibraltar.

“After 20 years in the Gaming Industry in Project Management within Software Development, I decided to leave and embark on this journey,” Galadriel states, going on to say that she founded The Mindspace Project in honour of her late father Derek McGrail, in the hope of being able to provide the tools and the alternative therapy that he did not have available and for this to be accessible to the entire community.

Personal circumstances led Galadriel to embark upon a course on counselling, which she took alongside Energy Psychology and Neuro Linguistic Programming (NLP) based courses. Massively impacted by the effectiveness of the latter, she dropped counselling and in 2020 qualified as an Integrative Therapist.

Kationa Matto had worked as a pre-school practitioner for over sixteen years at St. Christopher’s school but wanted to find a different way to working with children and helping families. “Education was very limiting for me, so I started on my journey with yoga,” Kationa explains. Taking a leap of faith, Kationa retired and took time out to raise her third child whilst also looking for ways to develop her own growth. This led her to form Mindful Kids, running family yoga classes and parenting workshops. Galadriel and Kationa met studying the Emotional Freedom Technique (EFT) and NLP and realised they shared a vision in offering similar services, so combined their skills under the Mindspace Project.

More recently, Galadriel and Kationa have been joined by fitness specialist Tony Gaul, awarded an MBE by the Queen for his services to the British Army and to charity, who was diagnosed with Post-Traumatic Stress Disorder (PTSD) two years ago. Tony is an experienced and highly qualified physical training instructor and motivational speaker whose vision is to support those who may be struggling with mental health. Tony had a traumatic abusive childhood, both physically and mentally, but is keen to say that he is not a victim. “I ran away from home at fourteen and joined the army at sixteen, which was the best thing that I could have done because it gave me a family – but in that process I spent over a thousand days on the frontline fighting, and that had an effect on me,” he states. Tony had got to the stage where he wanted to end his life, but credits an EFT session with Kath Temple, founder of the Happiness Foundation, as having a transformative effect. “It didn’t happen overnight but I slowly realised that I had to look within myself rather talking to someone about my trauma.”

Tony runs fitness programs for children that include life-coaching and motivational speaking that will help empower the kids and provide tools that will help them self-regulate emotionally. “The sessions include anything from a walk to a jog, to using outside apparatus for training – and whilst we are doing that we are working on self-belief,” he says. “It’s all about self-love and self-care, but very much using language that they understand.”

“It’s about being present and mindful,” Tony comments. “The kids often think that they can’t meditate because they have too many thoughts in their head and they will ask how to do it, so we tell them to accept those thoughts and then concentrate on their breathing.” Apparently, the children think that Tony is ‘cool’ and will listen to what he tells them to do. Galadriel says that it is easier for the team to deliver a message that parents may want to deliver themselves, but the kids resist that, so when it comes through true stories and narratives the message gets through. “They accept and engage with it and then they put it into practice themselves,” she states. One example the team gives is of a six year old who had a worry whilst she was at school. “After our storytelling session on worry, she came back and said she had remembered what they had done in the session, so she stopped what she was doing, did her breathing, and the worry went away,” Kationa says, adding that it may be something small to us, but it wasn’t to her. 

The team explain that children will model what they learn at Mindspace to their parents, which in turn helps the grown-ups around them apply the same tools and techniques, such as mindful breathing, when angry or stressed. “Living with anxiety and stress have become the norm,” Kationa comments. “People have anxiety because they are thinking anxious thoughts, it is a process,” Galadriel explains. “The Mindspace Project is trying to change that mindset and get back to understanding why people are having those thoughts.”

The team have developed a series of programs for young people under the theme of Emotional Regulation, including The Magic of Storytelling for children aged 4-7 and Fitness with a Difference for teens from 12-16, as well as Fitness with a Difference for 8-11 year-olds and Yoga with a Difference for teens. Their intention is to promote fitness in its own right, but also as a means to engage our younger generation in activities and discussions which will empower them to become healthy happy adults and break the cycle of stress, anxiety and limiting beliefs. 

The Mindspace Project provides a space where the children feel safe, where they will be heard, seen and understood. Galadriel explains that there is a theme running alongside the sessions every week, such as dealing with anger, bullying, tech dependency or dealing with hormones. “Because we are all therapists, if a child needs something we are always on site during Tony’s fitness sessions to notice any problems, concerns or worries that arise and we can intervene and provide help as and when needed.”

The fitness sessions are held outdoors, weather permitting, in places such as Alameda Gardens or Commonwealth Park, but if not then they use the space in their small clinic in Horse Barrack Lane where their therapy and storytelling sessions are held. Kationa has a strong belief due to her educational background that the sessions they provide should be included as part of the school curriculum.

The team undertake one-on-one therapy sessions for both adults and children, and their vision from the start has been to work and support parents as much as the children. “We want to be there for the entire community, and we now have the powerhouse to do that,” Tony comments.  

The Mindspace Project is growing through word of mouth and advertising. “We really feel that we are gaining momentum now and it is building really quickly, but it is still important for the team to make sure that we are doing this correctly,” Tony says. “People often feel that when you offer therapy you are intruding, but this is very non-intrusive,” Kationa adds. At the moment the Mindspace Project doesn’t get any funding, but the hope is that they will soon garner support from local corporations and from the government as the work they are doing becomes more well-known.  

Recently there have been two new additions to the Mindspace team. Abigail Garcia is an SNLSA (Special Needs Learning Service Assistant) in a secondary school who believes that there is so much that can be done for the younger generation to be the best they can be in all aspects of life. As a mother herself, Abi is experiencing first-hand the incredible impact the Mindspace Project is having on her own child and her aim is to help the younger generation in Gibraltar achieve their dreams and overcome all obstacles. The second addition is Odile Matto who has started working diligently behind the scenes to ensure that all their events run smoothly.

This incredible team of transformational therapists, performance coaches, Masters in Neuro Linguistic Programming, Yoga teachers, mediators and EFT Practitioners are on a mission to break through barriers that some of the young people in Gibraltar, as well as the wider community, are struggling to overcome – barriers that keep them from dreaming, believing and achieving. 

Follow Facebook:  @mindspacegibraltar

Break away! Andalucia

in Features

If far-flung destinations are off your bucket list this year because of travel restrictions, why not look closer to home for some fun and relaxation? There are a host of different activities available in Andalucía, just over the border, for whatever type of mini-break you decide upon. Here are a selection of ideas that may just inspire you to pack a suitcase or rucksack!

Glamping

Glamorous camping, or ‘glamping’ has risen in popularity over the last few years especially for travellers who have been choosing to stay closer to home. 

A step-up from regular camping, glamping offers all the benefits of being close to nature, boosting your health and wellbeing in the great outdoors, whilst enjoying a few more home comforts and luxuries. Perfect for adults and children alike, there are an array of glamping options available. 

How much fun would it be to take the family to a luxury safari tent glamping experience in the province of Cádiz? Alternatively, you could stay in a stylish and eco-friendly Yurt situated near to the beaches of Tarifa or hang out in a tree house four metres above the ground in a peaceful location in Vejer de la Frontera.

Horse Riding 

If riding along a beach at sunset is a dream, take a look at the options available for both experienced and novice riders. Join a horseback riding group that will take you on a trek through amazing scenery, along mountain paths, through scented pine forests and olive groves or alongside rivers. From the province of Malaga to the Donana National Park near Seville, there are plenty of equestrian experiences to choose from. 

Spa Breaks

Taking time out to take care of our health and wellbeing is high on our list of priorities these days. The good news is that there are a plethora of spa hotels just along the Costa del Sol, from Sotogrande to Estepona and beyond, that can cater for your wellness needs. Rest and relaxation is so important for our mental health, but there is no excuse not to take advantage of the hotel spas on our doorstep where you can relax and unwind and indulge in some soothing treatments that will calm your mind, body and soul.  

Golfing

It is no wonder that the Costa del Sol is known as the Costa del Golf and that it has been a destination for discerning golfers for decades, with over 70 golf courses between Torre del Mar, east of Malaga, and Sotogrande. In fact, the Costa del Sol has the highest concentration of golf courses in the whole of Europe ranging from world-class courses such as the Real Club Valderrama and Finca Cortesin to courses with more affordable green fees. 

Golf, thought of by some as ‘a good walk spoiled’, is exactly what the doctor would order as it is good for both your physical and mental well-being. With golf tourism having been affected by travel restrictions, there is no better time to get out in the fresh air and enjoy some of the best courses in the world before the golf tourists come back. If you are looking to learn to play the game, there are numerous driving ranges and golf schools where you can have lessons from professional coaches. 

Walking 

Andalucía is the perfect destination for those of you who enjoy walking and hiking, offering routes of different levels of difficulty. The beautiful city of Granada, surrounded by spectacular landscapes, is the place to visit for any enthusiast of climbing, offering both demanding challenges for experienced climbers and easier routes for family hikes. 

If you are looking for that rush of adrenalin, El Caminito del Rey in the province of Malaga located in the gorges of the Guadalhorce River and reopened to the public since 2015, is one of the most famous hiking paths in Spain. This narrow footbridge runs through the gorge for three kilometres, crossing over a suspension bridge known as the ‘Walkway of Death’. If you are afraid of heights or suffer with vertigo, this walk if definitely not for you, or maybe this is a challenge to consider that will conquer your fear of heights. 

Closer to Gibraltar is La Concha Mountain, which at 1200 meters above sea level is one of Marbella’s most recognized landmarks taking its name from its distinctive shell like shape. Climb to the peak for spectacular views of the Costa del Sol, Sierra de las Nieves and on a clear day, all the way to Gibraltar and across to North Africa. Depending on your level of fitness, the walk will take about four hours. You can either start your ascent from Marbella itself, from the mountain village of Istán, or from Juanar, situated within the borders of the natural park. 

Day Trips

Soak up the culture and tradition of Andalusia by exploring some the famous white villages scattered between the provinces of Cadiz and Malaga. One of the most famous white villages in Cadiz province is Arcos de la Frontera, known as the gateway to the white villages, it is perched on top of a sandstone cliff and has a rich historical heritage. Vejer de la Frontera is a white hilltop town just 10km inland from the Costa de la Luz set around a former Moorish castle with views that reach as far as the Strait of Gibraltar. 

Whatever you decide to do, there are plenty of places to ‘break away’ to that are just a short distance away where you can take time out doing something different from normal. 

Stop Right Now!

in Features

Leave those bad habits behind you and step into 2022 with the mission to change and to adopt some new habits that are beneficial to your health and lifestyle. The New Year is a time to break bad habits and replace them with healthy ones, but we all know that is often easier said than done.

First of all, focus on what it is that you want to stop, whether that is smoking, drinking too much alcohol, biting your nails, or eating too many sugary foods. Once something has become a habit you find that you rely on it to calm yourself when you become stressed or anxious, so it is important to replace that habit with good ones. However, it is not a good idea to try and break all your bad habits at once! 

Try using the ‘SMART Goals’ system. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Bound and it is an excellent way for you to set goals and to have the means by which to achieve them. To successfully break a habit, identify why you want to change and write those reasons down. How will life improve if you stop that bad habit and what will happen if you continue with those same bad habits. Keep this list with you in case you need to look at it for motivation and to monitor your habit and look for patterns. Defining each of the five SMART characteristics can help to outline a pathway to reaching the goal. The more well-defined that pathway becomes, the easier it is to follow.

Establish realistic goals and maintain them by having a strategy to help in times you feel challenged. Understanding the trigger that starts you reaching for that bad habit is crucial. Maybe you find yourself having that cigarette or glass of wine when you are bored? Analyse why, when and where you mostly engage in your habit and how often you do it. It’s crucial to understand your behaviour if you want to change it. When we perform the same actions over and over again, we begin to lose awareness about them as our brain goes into autopilot. Awareness provides the foundation for change.

The key to stopping the cycle is knowing how the habit is formed and breaking that habit at the ‘reward’ phase. You need to replace a bad habit with a new habit that provides a similar benefit. Choosing a substitute for your bad habit requires planning ahead. Prepare yourself to be uncomfortable and to experience some bad cravings. Don’t forget to establish incentives and reward yourself! Use the money, time or energy you’ve saved from opting out of your bad habit to treat yourself to something nice, such as a new piece of clothing. 

The next time you reach for that extra piece of chocolate, or just one more glass of wine, ask yourself how it really makes you feel and is it worth it… and then go for a brisk walk!

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