Issue 92 wa2

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Successfully introducing local people - local businesses

Issue 92 - West End 2mid April/May 2015Free magazineHazlehead | Queens Cross | MannofieldHazlehead : Queens Cross, Craigiebuckler, Hazledene, Woodend, Queens Road, Rubislaw Dens, Harlaw and Forest Road

Mannofield : Morningside, Countesswells, Thorngrove, Macaulay, Kenfield, Airyhall, Seafield, Springfield Road, Deeside, Braeside,

2 www.gazettemagazines.com t : 01224 949085 e : [email protected]

Dr Madalina Neacsu 01224 438760 [email protected]

Mr Nicholas Vaughan 01224 438679 [email protected]

www.abdn.ac.uk/rowett

Contact

The partial replacement of traditional sources of protein (meat/processed meat) with plant protein could represent a healthy, sustainable way of eating.

Our study will evaluate the nutritional and health benefits after eating buckwheat, broad bean, hemp and green pea, by replacing part of the meat from your habitual diet over a 12-week period. We will provide the plant-based food.

We are offering a gratuity of £50 which includes travel expenses for participation.

• healthy male or females• aged 18-65 yrs• normal to overweight (BMI 18-40)• vegetarian and non-vegetarians• non-smokers

We are looking for:

Benefit of plant-based food in our dietAlternative protein long-term study

Please do mention the gazette when responding to advertisers - thank you 3

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A note from Sue... Welcome back to our mid-April/May issue of the gazette for Hazlehead|Queens Cross|Mannofield.

What’s on offer? There is another opportunity to help the Rowett Institute with a plant protein study; pop along and see the new exhibition at Junction Arts; grab a discount off a meal at Fourmile House runs out at the end of April though so you’ll need to be quick!

The Police have been in touch and asked the gazette to help inform our readers there are sneak thieves in our area! So please don’t be LAZY - take the time to put away your valuables; lock your car, your home, your shed and STOP making it easy for them to take your things.

I’m sorry to say the clubs and classes are not in this issue, they are getting a revamp and I hope to restore them in our next issue, please do keep sending any updates as they are only as accurate as you make them.

Let’s ditch the cuppa (read on to find out why!) and grab a glass of water!

Until next time,

Sue

Our next deadlines are20 April for our AB41 Ellon Quarterly Magazine | West End 1 | Deeside20 May for West End 2 | Deeside magazines

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Hazlehead Queens Cross Mannofield

IN BRIEF... MBC FESTIVAL 20th-30th August 2015 Preliminary planning for the MBC Festival has already started and there are a few changes in store this year. The Art Exhibition at the Phoenix Centre, Newton Dee will be open for four days, Thurs & Fri 20-21 2-5pm and Sat & Sun 22-23 10am-5pm. On Sunday 23 August the Atholl Smith Jazz Band make a welcome return for an evening concert in Cults Parish Church. Both Cults Tennis and Cults Bowling Clubs will be holding Open Nights where anyone can come along to play or find out more about the activities on offer - (Tennis, Mon 24 and Bowls, Wed 26). There will also be an Exhibition from Thurs 27-Sat 29 in Cults Parish Church and the Coffee Morning in Cults Kirk Centre on Sat 29 St Devenick's Church also hold their popular Family Fun Day in the afternoon of Sat 29. More events are still in the planning stage. The full programme will be published in the next edition of the Gazette Magazine. Look out for the Posters and Flyers which will be available at the beginning of August in libraries, shops and businesses throughout the Milltimber, Bieldside, Cults area. We hope that this will be a summer of good weather and that the Festival will add to your enjoyment.

If you would like any further information please get in touch with:-John Page (01224 867988) or Joyce Wright (01224 867398)



Fruit TiramisuThis is a simpler version of the classic Italian dessert with layers of rich mascarpone cream, coffee soaked sponge fingers, chocolate and fresh fruit. For individual puds, cut the sponge fingers in half and use 6 small ramekin dishes or glass tumblers.

Serves: 6Ready in: 30 mins, plus chilling

120ml cold strong black coffee3tbsp coffee liqueur such as Tia Maria14 sponge fingers500g mascarpone cheese75g caster sugar75ml Marsala 300ml double cream75g dark chocolate, grated175g strawberries, hulled and halved175g fresh raspberries

Mix together the black coffee and coffee liqueur in a shallow dish. Dip half the sponge fingers in the coffee mixture and arrange in the base of a glass serving bowl.

Place the mascarpone cheese and sugar in a large bowl and, using a wooden spoon, beat together until smooth and creamy. Gradually beat in the Marsala and the double cream.

Spread about one third of the mascarpone mixture over the sponge fingers in the serving bowl. Scatter over half the grated

chocolate and most of the strawberries and raspberries. Reserve the rest of the fruit in the fridge for decoration.

Dip the remaining sponge fingers in the rest of the coffee mixture and arrange on top of the fruit, pressing down gently. Spoon over the remaining cream mixture and use a spatula to gently level the surface. Top with the remaining grated chocolate.

Cover the dish with cling film and chill for at least 3-4 hours (or overnight). To serve, remove the tiramisu from the fridge and leave to stand at room temperature for 30 minutes. Uncover and decorate with the reserved fruit.

TIPYou can vary the fruit depending on what is available at the time – try pitted fresh or canned cherries, orange segments or blueberries.

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The Law Practice Solicitors and Estate Agents recently revealed the first stage of its exciting plans

to celebrate its tenth year of business, pledging support to ten local charities in a bid to thank the community that helped it flourish in the last decade. During 2015 the team will support one charity for each year it had been in business, with each cause handpicked by a different member of staff.

“That way, each charitable effort really means something to everyone,” said Margaret Waldron, principal solicitor. “Giving back is so important and corporate social responsibility is a big part of The Law Practice. Since January, we’ve pledged support to Give Blood Scotland, Scotland’s largest children’s charity, Aberlour Child Care Trust, and Cfine, which provides food bank support for local families in poverty. We’ve got lots more up our sleeve too.”

The Law Practice has gone from strength to strength in the past decade and now boasts a team of twelve: “Last year we launched a leasing company, increased staff and introduced an independent mortgage advisor on-site. But, as we embark on year ten, the ethos remains the same as day one.

“We’re honest, reliable and interested: what a solicitor should be. But we merge these traditional values with a fresh, energetic and contemporary outlook to set us apart. We make it our purpose to smile, share stories and celebrate traditions. That’s where Cake Friday comes in. We put our heart and soul into every transaction and we get our clients there, whatever it takes.”

The Law Practice was born after an unexpected, yet natural, opportunity for Margaret after diverse career history. After studying languages at University, Margaret dabbled in banking, aced her secretarial

studies and learned a lot as a personal assistant then merged family and work by qualifying as a playgroup supervisor. In her late thirties, she challenged herself with a degree and, by the time she turned 43, was a qualified solicitor.

The small but perfectly formed team specialises in residential property sales and purchases, estate agency, residential leasing, re-mortgages, transfer of titles, executory transactions, wills and power of attorney, matrimonial conveyancing and notarising.

Margaret sees her company as an interesting alternative to the solicitor stereotype: “The team has real excitement for our clients’ successes and I believe The Law Practice does law and estate agency differently. Whilst we’re unscrupulously professional, we don’t take ourselves too seriously. It’s the perfect balance and I think we’re unique in Aberdeen.

“There are many firms where it’s all about the numbers. I want our reputation to be all about great service. Lots of people say they’re focused on providing the best personal service for clients but our feedback from those aware we’re looking after them says it all. Of course not every time, but a lot of the time, we find they just won’t go elsewhere.”


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Grow Your Own ... by Pippa Greenwood

I’m a great fan of home grown vegetables, particularly as growing my own allows me to choose to eat only organically grown fruit and vegetables, which are free from chemical pesticides. Even if you only have a tiny patio garden or backyard, you can brighten up your supper table with some good looking vegetables, home grown in containers.

It is important to use large containers. Smaller ones may look fine but most vegetables need an evenly moist compost around their roots at all times, and so a larger volume of compost is much easier to look after. They will need to be positioned in a sunny spot as vegetables won’t crop well in a gloomy position.

Growing bags will do but they don’t exactly look good. In addition, they often seem to contain pretty poor compost and, when it comes to keeping growing bags adequately

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watered, they are nothing short of a nightmare. Large flower pots or planters are the best bet, and you can use terracotta, plastic or glazed pots. Make sure that the containers are well supplied with drainage holes, and that you have a layer of broken pots on top.

I suggest using either a standard multi-purpose or a multi-purpose compost mixed with a loam based compost – both produce good crops and are fairly easy to maintain. You can incorporate some controlled release fertiliser granules or feed regularly with a liquid feed.

There are lots of different vegetables that can be grown in containers but sometimes getting the right variety can make all the difference to how well they perform. Check labels or seed catalogues as those particularly well suited to life in a pot are described as so. If you like home grown beans you can use any variety of dwarf French bean, or if you prefer, a runner. The miniature runner, ‘Hestia’, has pretty red and white flowers and doesn’t need a support to climb. Cucumbers can be grown in pots; choose a variety such as ‘Patio Pick’ which should manage to crop well despite its small size. Provided you have a large and deep container then courgettes are also worth a try, and do remember to keep them well fed.

If you like hot pepper and have a sheltered, warm spot then try the crazy looking, heavy cropping ‘Medusa’ or the pretty but hot ‘Etna’.

Salad crops can all be grown in a growing bag or other container, and are guaranteed to look good. For some really wacky colour try growing the rich-red stemmed Ruby Chard or ‘Bright Lights’ chard with stems in

pink, orange, red, yellow and white.

When it comes to maintenance, remember that anything growing in a pot needs more TLC as its roots will not be able to tap into the further reaches of the soil to find moisture and nutrients. Plenty of food and water is a must, and I tend to use a high potash liquid tomato feed, which works a treat. To keep your pots free from slug and snail attacks, try using sticky-backed copper tape stuck in a complete ring around the top of the pot or planter.

Once everything is growing well and cropping, don’t forget to pick patio veg regularly if you want the plants to keep cropping.

Visit Pippa’s website www.pippagreenwood.com for ‘Grow Your Own with Pippa Greenwood’ s veg growing system, biological controls, fleece, copper tape and lotsmore besides.


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It’s time to get that Strictly sparkleBy Kate McLelland

With an average audience of 10.7 million viewers for the 11th series, it’s clear that Strictly Come Dancing is still one of Britain’s favourite TV shows. In addition to its UK success, the BBC has sold the format to other countries and the show - renamed ‘Dancing with the Stars’ for overseas audiences - is now watched by over 250 million people worldwide.

So what is ballroom dancing and why has it proved so addictive, not only for Strictly’s high profile participants but for the many thousands who take part in social and competitive dance events throughout the world?

The term “Ballroom Dancing” refers to a set of partner dances that have their roots in Europe, North America and Latin America. In Europe formal dances began to receive

recognition in the late 16th century, when a French writer called Jehan Tabourot published a study of the social dances of the day, including popular medieval dances such as the pavane, galliard and branie.

The French enthusiasm for dance continued strongly throughout the 17th and 18th centuries, when Louis XIV decided to found a royal academy of music and dance and ordered officials to draw up precise rules for the execution of every dance.

During this period the Minuet was the height of fashion. This dance required multiple partners, holding hands at a respectful distance, to move together in formation. In the early 19th century the introduction of the waltz, which required partners to move independently, facing each other in a ‘closed hold’, initially caused outrage as it was thought to encourage scandalous intimacy. contd ...


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The waltz sounded the death-knell of the old-fashioned sequence dances and by the early 20th century the pattern of modern ballroom dancing had begun to emerge. A new wave of music, inspired by black jazz musicians in America, encouraged the development of a range of new dances including the Charleston.

The public was hungry to learn these new routines and so a number of enterprising professional dance teachers made it their business to analyse, write down, publish and teach the new moves. If popular dance was to flourish it was essential that people should be able to learn the right steps, and establishments such as the famous Arthur Murray School of Dance in the USA led the way: bringing dance to the masses.

This intense interest in ballroom dance eventually led to competitive events, and the first unofficial world championship took place in 1909. Nowadays referred to as “Dancesport”, competitive ballroom dancing is recognised by the International Olympic Committee.

If you’ve been well and truly bitten by the ‘Strictly’ bug, your next step could be to try out some of the dances yourself. Learning to dance is the

ideal way to keep fit and ballroom dancing is suitable for people of all ages. It’s also a great way to meet new people who share your passion. Visit www.dancenearyou.co.uk to find the address of a dance studio in your area.

Ballroom dance requires a high degree of skill and versatility. It’s attractive and exciting, but it’s also enormous fun. ‘Strictly’ fever is sweeping the nation for good reason and given the renewed interest in ballroom dancing at all levels, it’s a great time to get out there and experience that addictive dancefloor glamour for yourself.

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Spring MotoringWinter driving is well behind us, but spring brings its hazards too. Iain Betson offers these driving tips to get you safely to summer.

1. Run your AC at least once a week, even in winter. Remember, you don’t have to turn it down to a chill level that a penguin would love; just make sure all is working OK. So it will work when you really need it.

2. Check the fluid levels and, perhaps while you’re at it, give the bodywork a good wash too. Get all the salt deposits off from the wheel arches and underneath.

3. In these months the sun is still quite low in the sky but the glarewill be getting stronger. Don’t just rely on the sun-visor; take a pair of sunglasses with you.

4. April showers will lift all therubber and other muck out of the tarmac, causing the road surface to be slippery for a time – extra care will be needed when cornering or braking.

5. In springtime, we all like to get out pursuing our pastimes after the dark winter months. For many, this will mean using the roads, but not as motorists. Be aware of extra walkers, joggers, cyclists, horses and riders

6. Winter takes its toll on roadsurfaces and traffic makes a small pothole bigger. It doesn’t just make for a bumpy ride; hitting a pothole can throw the steering out of alignment and, if you have alloy wheels, crack the spokes. Do your best to avoid potholes, but not at the expense of swerving dangerously to avoid them.

TobagoThe quieter side of paradise

At the southern end of the Caribbean, smaller than the Isle of Wight and a world away from its big sister island Trinidad, Tobago is a gem of golden beaches and pristine rainforest with low rise developments mostly confined to the airport area.

On this bucolic island, life moves at a gentle pace and little disturbs the peace but the occasional beat of a steel drum in the morning or the call of fishermen hauling their nets on the beach. Goats graze on waste land, men carve calabash into bird feeders and candle holders and on the cliff tops, old colonial forts scatter their ruins among banana and sea grape trees. Even Scarborough, the local capital, seems little more than an overgrown village, sprinkling its pastel-coloured villas on the leafy slopes framing the harbour. Only the arrival of a cruise ship brings a semblance of life on the waterfront.

Meanwhile along the coast, blue parrot fish and fire coral glow on the Buccoo Reef and the sun shines on meandering sands and crescent coves, such as the idyllic Englishman’s bay, laid back Castara, beautiful Parlatuvier or Charlotteville, draped in bougainvillaea and famous for fresh fish and ‘cow heel’ soup. Boats bob on crystal-clear water, babbling streams come down to the sea and swaying coconut palms mirror themselves in the lagoons.

The north coast is a perfect Caribbean postcard but the south is rugged and wild, sprayed by Atlantic waters, dotted with islands, a few sheltered coves and fishing villages. Just inland from Prince’s Bay, the Argyle waterfall tumbles almost 200 feet into an emerald pool where local women come to bathe, sitting all dressed in the water. The path is lined with bamboo and teak, mahogany and silk cotton trees rising from massive buttressed roots. Then there’s Speyside, its near-deserted beach and verdant hills, and Little Tobago island, just 20 minutes offshore, where frigate birds hover around precipitous cliffs and in the forest red-billed tropic birds nest on the ground among fallen foliage, fanning their tail as you approach.

Tobago is a haven for wildlife, both along the shore and the Main Ridge which rises to over 1600 feet and stretches almost from coast to coast. Prickly palms, trumpet trees, mimosa fern, wild nutmeg, tangled roots and lianas where heliconia add touches of red and gold, the forest is home to myriad creatures, from leaf cutter ants and whistling frogs to whipping spiders, the odd boa constrictor and over 400 species of birds. But what matters in this jungle is not how far you walk but how much you see, here a yellow and black sugar bird, there a white-necked thrush, a blue-backed mannekin, a noisy chacalaca, an iridescent parrot or a humming bird, or a blue-crowned motmot, the ‘king of the forest’. When a sudden breeze sweeps through the canopy, the trees burst into song as a welcome shower of ‘liquid sunshine’ washes everything clean.

Later, when the sun dips into the ocean, the pelicans wake from their slumbers, skimming the waves, wings outstretched before diving razor sharp into the deep in search of supper. In the summer months, the giant leatherback turtles return to Tobago Island, ready to nest on their favourite beaches under the starlit Caribbean skies.

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Put a Spring in your Step

Many of us spend a lot of time on our feet (and if we don’t, we probably should). But often they’re mistreated or neglected, potentially causing problems not just with our feet but our ankles, knees, hips and back too.

So with the weather improving and country walks beckoning, how can you keep the spring in your step?

Practise good foot hygiene

Wash and dry your feet thoroughly every day, taking particular care to dry between the toes. Feet can quickly become irritated and sore when they’re sweaty or dirty, and fungal infections such as Athlete’s Foot thrive in the warm, moist areas between the toes.

Beware foot bugs

Athlete’s Foot and Verrucas (or more properly, Verrucae) can be contracted from public areas where people go barefoot, such as swimming pools, although many provide pool shoes or antiseptic foot baths. Treat these conditions swiftly before they spread, either by using over-the counter treatments or by seeking advice from your doctor, podiatrist or chiropodist.

Find the right footwear

Friction from Ill-fitting shoes can cause calluses (hard patches of skin) or blisters, while constant pressure on a certain area can cause corns – protruding, often painful areas of hard skin with a rigid core. Blister plasters and corn treatments are available over the counter, but you may need chiropody treatment to eradicate corns for good. Ill-fitting, pointed or high-heeled shoes can also cause a bunion – a protruding big toe joint on the side of the foot caused when the first metatarsal bone and toe bone become displaced.

We all know high heels are bad for our feet (and our knees, hips and back). If you really can’t resist:

• Avoid wearing them all the time (could you wear something lower while you’re travelling to your meeting or party?)

• Vary the height of the heels you wear

• Buy the lowest heels you can live with

Completely flat shoes can be problematic too, sometimes causing Achilles tendonitis. Always ensure the back of your leg doesn’t feel strained when buying flat shoes – the heel should always be higher than the pad. Flip-flops don’t provide proper support or protection and aren’t suitable for everyday wear, so ignore fashion and save them for the beach.

Shopping for shoes

Our feet usually swell a little throughout the day, so shoe-shop in the afternoon to avoid buying shoes that are too tight – and don’t shoe-shop with sore feet. Consider the purpose of the shoes you’re buying, and what you’ll wear with them too. If you’re searching for walking boots, take thick socks along on your shopping trip, but if you’re buying heels that you’ll be wearing with tights, ensure that’s what you’re wearing when you try them on.

Protect your feet when exercising

Wear trainers designed for exercise – don’t be tempted by cheap fashion trainers that don’t provide support or let your feet breathe, as these can cause pain in your back, hips, knees and ankles. Unsupportive footwear and jogging on hard surfaces can cause heel spurs (small bony overgrowth on the heel bone) and plantar fasciitis, inflammation of the band of tissue under the sole. A proper warm up before exercise will help prevent damage to your muscles, tendons and joints.

Foot problems such as corns, bunions and plantar fasciitis can be the result of biomechanical or orthopaedic problems, so always consult a podiatrist or doctor if problems persist.


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Which exercise class is best for me?I am often asked “Which exercise class is best for me?” Without knowing individual circumstances I will offer some advice to those of you wishing to add physical activity into your life.

For the last 20 years I have delivered fitness to a great number of people with varying health conditions. My generic advice to anyone starting to exercise, no matter what their age, ability or health is do what you can. If you’re in a class and your moving you are doing more than you know. Knowing how much effort to put in will/can only be judged by you over time. The days following exercise will give you an indication of the effort you gave at the exercise class compared to the fitness level you have. Your body will feel challenged, maybe a little muscle soreness. (As we call in the trade DOMS: Delayed onset muscle soreness) your body should tell you that you have been exercising, but not to the point you, now, cannot move.

Comparing this with long term health conditions such as rheumatoid and osteoarthritis where there is pain before you start to exercise, this is a little different. Exercise can help manage the discomfort form these conditions. As the joints are sore to move usually exercise is the last consideration. However, strengthening the muscles will eliminate the pressure on the joints which in turn will ease the discomfort. I have anecdotal evidence of people in my exercise classes who have benefited their arthritis, to the point of no discomfort, after regularly exercising. As a result of this their pain relief medication has drastically been reduced if not eliminated. Exercising with these conditions will initially be discomforting. We all have a recovery time of about 2-3 days after exercise but people with arthritis may take up to a week to recover form a class. HOWEVER, this recovery time should reduce as the weeks go by, to a few days and maybe a few hours. By approximately week 6 of regular exercise

there should be little or no recovery time in the days following exercise. If there is STILL pain or discomfort at this stage then what you are doing is incorrect for you and you need to stop. I would recommend anyone wishing to start exercising, no matter your age, to come to the I Move Freely classes to help you get moving.

Osteoporosis is a bone condition which benefits greatly form resistance exercise. Bone strength comes from a healthy diet, and exercises that build Strength. Going for a walk does not target strength all over the body. It is a great cardiovascular exercise, so it is fantastic for strengthening the heart, but will do little to the bone density in your spine. One of the easiest forms of strength building resistance exercise is using a resistance exercise band - also known as a thera-band or Dynaband. It’s light and easy to carry but a very effective tool for strengthening. It can be used standing, seated or lying on the floor, all to great effect. I use the bands in the Strength and Balance class which is predominantly targeting muscle and bone strength for greater

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balance. I recommend my DVD: Seated Strength, which targets muscle and bone strength through the body, in the comfort of your own home. This enables people to walk with confidence, sit and stand up without using their hands and generally have a great social time.

My final health consideration is diabetes. This is a long term health condition for which exercise is, very much, part of its management. Exercising with diabetes helps to control blood glucose (BG) and reduce the amount of insulin needed to be utilised by the body. Studies have shown that cardiovascular exercise AND strengthening exercise are equally beneficial to people with diabetes in the management of the condition. The consideration to be aware of is for sufficient BG to be utilised through exercise. It is recommended that exercise is undertaken approximately 1.5-2 hours following a meal as this is when your BG is at its peak. If insulin is administered, you may wish to reduce the amount of insulin taken prior to exercising to enable sufficient blood glucose

during exercise. Keep an orange juice with you during exercising to ensure BG remains at a safe level throughout the physical activity. I have noticed in class that those who do Pilates, with diabetes, seem to retain lover levels of BG due to the relaxing effect of the class. The exercising are undertaken lying on the floor and with a calming breath. As a result, no stress is involved and this enables BG to remain at lower level.

Whatever you long term health condition there is a class that is suitable for your needs. A class that will give you all the health benefits you require, the guidance and support to enable success and a great social scene. Those of you wishing a little more from exercise try the Aerobic class, it give you a bit of everything, heart strength, body strength, balance and great fun. I look forward to meeting you in class.

Laura WalkerW: www.primmoverpathway.co.ukE: [email protected]: 07773021851

The Future’s So Bright…I gotta wear shades!Summer is just around the corner, and with it – hopefully – the sun. It’s a time to start thinking about eye protection.

I have a theory that sunspecs are the coolest accessories ever invented. They add instant glamour to any outfit; disguise tired eyes, and offer handy hangover relief when required. In addition, you don’t have to worry about whether they make your bum look big, and even a designer pair won’t break the bank.

Yet as useful as these qualities are they pale into insignificance beside sunspecs’ real function, which is to protect our eyes.

The sun’s UV rays can damage the delicate structures of the eye, such as the lens and the retina. This damage can lead to cataracts and macular degeneration in later life.


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UV FACTS

UV penetrates clouds so even when you can’t see the sun your eyes may still be damaged unless you protect them

UV is most intense between 10am and 2pm. Make sure that your eyes are protected during this time.

UV is more powerful at high altitude

The effects of UV are amplified in reflective environments: snow, sand, water and concrete.

A wide-brimmed hat or baseball cap offers excellent eye protection screening around 50% of all UV.

Any UV light you’re exposed to now can cause eye problems years down the line, such as macula degeneration (AMD) and cataract,

Decisions, decisions!

Handy hints to help you choose.

All sunspecs must carry the CE mark to prove they filter 99-100% of all UV rays.

Wraparound styles offer the most protection but the large sunspecs favoured by WAGs and celebrities are also good.

Grey tints reduce brightness without distorting colour.

Brown and amber offer best protection from visible blue light and reduce haziness.

Green is good for contrast and a great all-rounder

Rose is good for water-sports and offers good contrast for objects viewed against blue or green backgrounds.

By Louise Addison


3 ‘Metabolic Killers’ that may be sabotaging YOUR metabolism, fat loss, body & goals!Metabolism Killer No.1 - Caffeine + sugar.

Fizzy drinks, sweetened caffeinated tea and flavoured, sweetened coffee - all of these drinks have the deadly combo of caffeine and sugar.

Here’s the problem... (and why you should care).

Caffeine can cause a short-term insulin insensitivity right when you need insulin to work the most....when there’s extra sugar in your system.

If your cells are insensitive to insulin, your body will need to pump out more and MORE, which equals greater fat storage.

Studies also show that most people compensate by eating MORE after they’ve consumed these kinds of ‘liquid carbs’ compared to solid carbs (real, whole food).

When you eat REAL food your body gets full faster because your system recognizes all the beneficial nutrients.

When you drink these ‘liquid carbs’, your body signals to continue eating because it’s starved of nutrients (despite all the empty calories you just consumed).

The FAT STACKING Double Whammy!

Metabolism Killer No.2 - Artificial sweeteners.

If caffeine and sugar are a deadly combo, then clearly using an artificial sweetener must be the solution….right?

WRONG!!

Artificial sweeteners (Sweet n’ Low, Splenda,

etc.) are tough on your thyroid, the organ that regulates your metabolism.

More and more research is showing that this is why so many people are being diagnosed with HYPOTHYROIDISM (low metabolism).

Artificial sweeteners are actually TOXIC to your body which results in inflammation, which then leads to the release of cortisol.

Cortisol is a hormone that signals the body to retain fat.

... are you keeping up?

So these lovely sugar substitutes are not only sabotaging your thyroid, they’re also forcing your body to release excess cortisol - making it even MORE difficult to lose fat!

Cup of tea anyone?

Studies have also shown that the more you consume something sweet, the more you crave it.

So although you may be feeding your sweet tooth now it’s only going to make the desire for something sweet stronger, later.

And the cycle continues...

Metabolism Killer No.3 - Long periods of inactivity.

This may seem obvious but it’s not what you think.

Throughout the day, your hormones are carrying out their daily roles of either increasing or decreasing energy production, stimulating or decreasing appetite and promoting either fat breakdown or fat storage - depending how active you are.

If you’re like most people, you sit at a desk for 3, 4, even 5 hours at a time.

This is a very big problem if you want to lose fat.


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Here’s something that is both exciting and scary but if you learn to listen to your hormones you will know whether your body is storing fat or using it for energy.

By ignoring your hormones’ cry for physical activity throughout the day you’re basically telling your body one thing: store fat.

So how can you keep your hormones functioning AND get your work done?

Simple - take regular, quick breaks every 45 - 60 minutes and move!

You may need to take breaks more often but your body will let you know.

Here are some of the ways your body lets you know it’s time for a break...

- You feel compelled to stretch or move.

- You’re yawning or sighing.

- You’re slumping at your desk.

- You’re unable to concentrate.

- You feel tense or anxious.

- You make simple errors.

- You can’t focus or pay attention.

When you notice the signs above or at least every 45 to 60 mins - get up and move for just 2 to 3 minutes.

Here are some quick, simple activities you can do to stimulate your hormones role in fat-burning:

- Walk or jog up and down stairs.

- Do some jumping jacks.

- Alternate a few sets of push-ups and squats.

- Walk or jog the parking lot.

Obviously this is dependent on various factors of the workplace but you get my drift…

Just MOVE!!

When you stay active throughout the day like this it will help your body continually metabolize fat.

Wherever you are and whatever you do...

I hope you have a GREAT day!!

And hey, if you’re on social media then jump over and say hello or simply keep up to date with all my latest videos, pictures, tips, etc.

Lee

Social Media Channels:Facebook - Lee Donald Persoanl Training

Twitter @ LeeDonaldEliteInstagram - LeeDonald

Pinterest - Lee Donald LDPTYoutube - Lee Donald (LDPT)

Lee Donald - Elite Personal Trainer07510054788 www.ldpt.co.uk

www.leedonaldpersonaltraining.com


the one stop business shop ...Compu-CareCall Neil 07539-462-064 Laptop & PC upgrades/repairs/internetCollect & return serviceNew computers availableLaptop and PC training available£20 per hour

CounsellingM 07583 170601e [email protected]

Counselling for adults, young people, children and families.Based in Golden SquareFor more information about the services we can offer go to our website.WWW.SKYLIGHTCOUNSELLING.CO.UK

Piano TeacherM: 078901 48059E: [email protected] Qualified and Experienced : • Grade 8 Distinction • DIP.MUS.ED. R.S.A.M.D.• Royal Scottish Academy of Music & DramaBeginners : all ages and stages welcome. Why not refresh your bygone skills. • Exams optional : Associated Board, Piano and Theory Grades 1-8REASonABlE RATES Aberdeen City

Reflexology by GordonT: 07769 519 761W: www.reflexologybygordon.co.uk

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Do you need additional income? Are you a qualified teacher or do you have a university degree or TEFL qualification?

Could you accommodate, provide 3 meals per day and teach English to a foreign student in your own home?

Basic rates from £340 - £520 per student per week with extra for activities.

Helping students obtain a mastery and confidence in the English language is a great way to supplement your income by working from home on an ad hoc basis.We are currently seeking host teachers and families to accommodate students for between 1-4 weeks.

*Teachers should be EFL or English qualified or hold a degree or national teaching qualification.*

Students are of different nationalities and ages. Their goal is to immerse themselves in the Scottish way of life and improve their language skills with caring teachers who enjoy meeting new people.

The students’ welfare is overseen by *Home Language International*, a company that has been providing language courses throughout the world since 1979.

To learn more, please contact Clare on 07787 858368 or email:[email protected]

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Sneak-in thefts Police Scotland is urging people to be vigilant and to follow simple security measures following a number of sneak-in thefts to vehicles and homes in the area. Several electrical and personal items, valued at a low four figure sum, were stolen from unsecure vehicles and homes.

Police Sergeant Craig Mewha said: “We are investigating a number of sneak-in thefts in the area and are urging people to follow simple security advice to avoid becoming the victim of opportunistic thieves. “Thieves will not break into cars if they can’t see anything worth taking so make sure valuables and keys are kept out of sight and out of reach." Anyone with information is asked to contact Police Scotland on 101 or call Crimestoppers on 0800 555 111 if they wish to remain anonymous.


Spotlight Artist at Junction artsTraditionally here at Junction arts we've always had 4 shows a year, each with a mix of 3 - 6 artists but for 2015 we decided to change this as we felt it was time to put individual artists and makers into the spotlight.

Changing every 6 – 8 weeks our featured artist or maker will also be supported by a selection of work from some of our favourite local artists, so there will always be a great collection for you to regularly browse.

Our new artist in the spotlight is printmaker Suzie Mackenzie.

A fine art printmaker, Suzie lives and works on the east coast of the northern

Highlands where her studio overlooks the Moray Firth. Currently working in collagraph, an intaglio process where prints are taken from collaged plates using a high-pressure press, her subject matter is inspired by the surrounding Highland landscape and the creatures that inhabit it. Suzie explains; ‘I seek to communicate the feeling of mystery and wonder that these places, with their remaining traces of human activity, call to mind, and I find the richly atmospheric medium of collagraph is ideally suited to this.’

On display we will have a range of framed work, browser prints and greeting cards priced from £50 - £175 for the artworks and £2.50 each for the greeting cards. Suzie’s work will be on display until the 9th of May.


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We have been serving fine italian cuisine since 1977. Extensive à la carte menu for lunch and dinner.

5 minutes walk from His Majesty’s Theatre and Music Hall – special lunch and pre-theatre menus.

Freshly baked home mode home made pizzas with lashings of toppings. Tender pasta dishes full of tasty ingredients and luscious cream sauces. Seafood, prime steaks, chicken dishes, all with that extra touch of genius which is true Italian cooking!

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www.poldinos.co.uk

A little bit of Italy...... in Little Belmont StreetWe have been serving fine italian cuisine since 1977.Extensive à la carte menu for lunch and dinner.

5 minutes walk from His Majesty’s Theatre and Music Hall - special lunch and pre-theatre menus.

Freshly baked home-made pizzas with lashings of toppings. Tender pasta dishes full of tasty ingredients and luscious cream sauces. Seafood, prime steaks, chicken dishes, all with that extra touch of genius which is true italian cooking!

Open Monday to Saturday 12 noon to 2.30pm and 5.30pm to 10.15pm


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Jumble sale, Sat 13th June, 2-4pmRuthRieston west chuRch, bRoomhill Roadall usual stalls, bRic-a-bRac, toys, clothes, cake and candy, chocolate tombola, £2 entry, includes tea. in aid of a.c.e (angus' cambodian expedition) abeRdeen gRammaR school sending 36 students to cambodia and Vietnam in 2016 with woRld challenge. wheRe they will take paRt in a social pRoject. any donations gratefully received, call 01224 917234

www.templemedical.co.uk tel: 01224 8699976 West Craibstone Street, Aberdeen AB11 6DL

BeforeTreatment

Natalie Lost4st 8 lbs in 19 weeks

AfterTreatment

Weight Reduction, Skin Tightening

& Contour ShapingWITHOUT SURGERY

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