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The Race to Reproduce

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The papers were full of it recently. 'Have your children by 30 or you can forget motherhood'.

Is this really the medical advice we should be giving young women nowadays? Is this the entire truth or is it plain simple scaremongering?

Does the young woman of today who wishes to have children not know her own 'ticking biological clock' or is it the case of the medical profession and media being patronising to women, denigrating their choices?

This debate is not new but surely this is a debate that women should have with themselves, and our role as doctors is to ensure that these women have access to accurate information on which they may wish to base their decisions on.

I am a female Consultant Obstetrician and Gynaecologist with over 30 years of medical experience, both in the UK and India. Every day I see women of all ages and at all stages of their life, some with children, some without, some trying desperately for a pregnancy, others not so bothered. I am also the mother of two daughters who are now young career women.

Here's my advice to young women of today, including my daughters and my nieces.

'You shouldn't become a mother, just because you are able to get pregnant. It should be a much bigger decision than that. Having a baby should not be just about your age, It's about it being the right time for you, perhaps meeting the right person, being financially stable, being at the right stage of your career.

It shouldn't be about being 30 so you have to get pregnant right away no matter what.'

I would have been very annoyed if I had been given this sort of advice at school or at home, which in turn may have compromised my life and career choices.

Having a child is a major decision to be carefully considered and mature mothers sometimes are in a better place as they can take on the responsibility that comes with having kids. The fact that women are living longer now with better quality lives, with life expectancy at 81 for women in the UK does mean there is less rush. The average age that the British woman has her child is now nearly 30.

I do think it is important to raise awareness of fertility issues but this kind of message creates fear and is counterproductive. Young women need evidence based medical advice and responsible journalism.

No doubt, there is scientific evidence that as you get older your fertility declines, but it is a gradual decline, not a sudden ending. It is important that women are made aware of this. Certainly as you get to your 30s it's harder to conceive than it was in your 20s, and your 40s is harder than your 30s.

Conditions such as Endometriosis, Endometrial Polyps, Fibroids and Ectopic Pregnancies do increase with age making it harder to conceive. The risk of genetic abnormalities and complicated pregnancies also increase with age. Family history of early menopause is also important. That said, my clinics have plenty of women in their late thirties and sometimes in their early forties with naturally conceived pregnancies that have a happy ending.

Women in their 40s today are often much healthier than women in their 40s were say 70 years ago. Science is advancing and while some women have to resort to assisted conception, they are still the minority.

There are also many women who simply opt not to have children as it is not a life path that interests them - they should not have to have this pressure put on them at a young age as they might make a decision they'd later regret. It shouldn't have to be a life goal.

Perhaps, my advice comes from not just my experience as a doctor but is also influenced by the fact that I come from a family of strong independent women who have put a lot of thought into their future and when they want to have a family. There are some who have chosen to fulfil the role set out by society, some who have chosen to have children when they feel more ready (very aware that they may need fertility assistance) and some who have chosen simply not to have children.

Finally, this sort of message is demeaning to all those amazing women out there who can't have children at all for a number of reasons and have adopted or used surrogacy. Being a good mother is a state of mind and is not exclusive to women who have conceived in the traditional way. Motherhood is not about age.

Dr Nitu Bajekal, FRCOG

http://www.nitubajekal.co.uk/

http://www.womenforwomenshealth.co.uk/

Educate, Energise, Empower

Vietnamese Chicken Pho

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www.bethdoesfood.com

Proper pho (noodle soup) incorporates all the delicious flavours of Vietnamese cuisine: sweet, sour, spicy, bitter and salty. The beauty of this broth is that all of the accompaniments are mixed in once the dish has been served, keeping the flavours fresh and the vegetables crunchy.

Most of the ingredients you can find in any small supermarket but feel free to use those squeezy bottles of ginger and lemongrass puree if you can't get fresh.

Serves 4

For the broth:
a glug of sunflower or vegetable oil, for frying
4 chicken legs, skin on
4 inch piece of ginger
2 sticks of lemongrass
2 garlic cloves
1 chicken stock cube
2 star anise pods, or 1 heaped tsp Chinese five spice
the stalks from a bunch of mint, reserving the leaves for the accompaniments
the stalks from a bunch of coriander, reserving the leaves for the accompaniments
300g rice noodles

For the accompaniments:
3 spring onions
2 red chillies
1 lime
the mint leaves from the bunch
the coriander leaves from the bunch
200g mixed stir fry vegetables, or beansprouts
2 tbsp sesame oil or chilli oil
1 tbsp soy sauce


Heat a glug of oil in a large saucepan on a medium heat. Place the chicken legs into the hot oil and fry for a few minutes on each side until the skin is golden brown (this will add flavour to the broth.) Bash up the lemongrass, ginger and garlic with the flat edge of the knife (if using minced ginger or lemongrass, add straight in with the chicken.) Now add enough cold water to cover the chicken and then pop in the lemongrass, garlic and ginger, the coriander and mint stalks, the star anise (or Chinese five spice), plenty of salt and pepper and the stock cube. Cover with a lid, bring to a boil then turn the heat down and simmer for an hour and a half.

Meanwhile, prepare the accompaniments. Slice the spring onions and red chillies and cut limes into 4 wedges.

Once simmered, use a sieve to strain your broth into other large saucepan, reserving the chicken and aromats in the sieve. Add the star anise back to the broth. Remove the chicken legs and place on a chopping board, and discarge what is left in the sieve. Allow the chicken to cool slightly then pull the skin off each and remove. Pull away as much soft meat as you can from the bones and add back to the soup. Discard the leftover bones. The broth is now ready.

When ready to serve, return the broth to the heat and when boiling, add the noodles, cover with a lid and turn off the heat. After about two minutes the noodles will be cooked. Divide the sliced spring onions and chillies, coriander and mint leaves and the vegetables between four soup bowls. Pour the hot chicken broth and noodles into each bowl, and then add a swirl of sesame oil, chilli oil and soy sauce. Finish the dish with a squeeze of lime and serve with chopsticks and slurp away.

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Mother's Facebook Post Describing "Terrifying" Moment Baby Gagged On Sophie The Giraffe Toy Goes Viral

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A mother has taken to Facebook to share the story of when her six-month-old daughter "choked" on the legs of a Sophie the Giraffe teething toy and the post has gone viral.

Katie Jones, who uploaded a photo of the toy and a description of what happened, explained that her daughter, Paige, was happily chewing on the popular rubber teether.

But when she went to grab something from the kitchen, Jones returned to see her daughter had "become quiet and lifeless".

She wrote: "When I checked on Paige she was turning blue. Paige had got the whole of one of Sophie's legs lodged down her throat.

"I had to unhook it free and pull out the leg from the back of her throat. I was absolutely terrified."

I don't normally do this. Yet I feel this timeit's really necessary. Having before purchased Sophie the Giraffe for my...

Posted by Katie Jones on Wednesday, 8 July 2015



The mum explained that she had purchased the same teething toy for her eldest daughter before, so had no worries doing the same for her second daughter.

Continuing the post, Jones wrote: "I gave some firm pats on my daughter's back and this made her throw up and take a breath.

"I've never felt so terrified in all my life and never in my life could I have foreseen this happening."

Jones said her daughter was too young to remove the leg herself and could have suffocated.

She added: "Please note my daughter is fine. Yet the memories of it will stay with me forever."

A spokesperson from Sophie the Giraffe UK told HuffPost UK Parents: "We became aware today of this individual’s Facebook post on 9 July.

"No complaint has been made and they have not been in touch with us as of yet. Reading the Facebook post, we understand there has been no injury or harm caused. We take safety very seriously and thoroughly investigate any complaints we receive.

"Sophie la girafe® is not a choking hazard.

"The toy undergoes mandatory safety testing regularly and meets all European and worldwide safety standards for use by babies from birth + - which includes a detailed choke hazard analysis.

"The safety standards and analysis are precise and they conclude that Sophie la girafe® is not a choking hazard."

SEE ALSO:

How To Save A Choking Baby: Star-Studded St John's Ambulance Advert Educates Parents In First Aid

St John Ambulance 'Chokeables' Advert Starring David Walliams Prevents Deaths Of At Least 36 Babies


Since being posted on 9 July, the post has had nearly 3,000 shares with many parents commenting on it and thanking the mother for sharing her story

In an email to Yahoo Parenting, Calisson Inc., the American distributor of Sophie the Giraffe, said Sophie is not a choking hazard: "Sophie the giraffe complies with all U.S and European safety standards for children for over 50 years and is a wonderful toy."

13 Truths About Sale Shopping

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The summer sales are still going strong, but we're really not.

In fact, it's making us seriously debate ever doing it IRL again with the comforting bosom of online shopping so easily accessible.

But sometimes those high street deals seem too good to resist and, like moths to a heavily discounted flame, we keep going back with the hope that maybe, maybe it will all be different this time.

Here are 13 truths about the sales that brave shopping souls can relate to:

shopping

1. You openly admit you hate it...

2. But you're really pretending because you've been waiting for this moment all year...

3. Unless you work in retail, in which case it's the bane of your entire life...

sales

4. Because no one wants to watch their carefully arranged displays get chucked on the floor in front of them...



5. You have to mentally prepare yourself to venture down to the high street...

6. And when you get there you have a moment of instant regret...

7. Seriously, where did all these people come from...



8. And when did everyone get so... elbow-wy?

9. Finding something you like in your size feels a bit like striking gold...



11. And sends you into a bargain hunting frenzy...

12. Until you see the jeans you bought last month at 50% off...

13. And vow to never sale shop again.



SEE ALSO:

The Best Summer Sales To Shop This Week

21 Things That Are True About Shopping In Primark

19 Fashion Struggles Only A Londoner Can Understand


Claire Sweeney: 'Every Day Is Nerve-Racking Now I'm A Mum'

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Claire Sweeney started worrying as soon as she became pregnant and her nerves still haven't subsided nine months after her son Jaxon was born.

"Every day is nerve-racking," she tells HuffPost UK Parents. "Every day I worry about things with him.

"My mother says I have 'mother’s guilt'."

claire sweeney

The former Brookside actress, 44, found out she was expecting a month after splitting with her fiancé Daniel Riley in April 2014.

Sweeney says she was especially nervous at the beginning of her pregnancy as she had previously had two miscarriages.

"Once I started to grow and feel him move inside me I felt more relaxed," she says. "But... well, you never know, not until the baby's actually born - and even then the worry isn't over, as you question: Is he ok? Is everything fine?

"Things I never had any fear of before, such as driving and flying make me anxious now.

"I’ve never been bothered about getting on a plane, but I got on a plane with Jaxon for the first time and my nerves went.

"Everyday things become more worrying, like crossing a road.

"And now he's started pulling himself up on his feet, so I've got even more to worry about!"

SEE ALSO:

Pregnancy After Miscarriage: It's Okay to Get Excited

Good Morning Britain Presenter Charlotte Hawkins On Baby Names, Birth Plans And Noisy Nighttimes

11 Things They Don't Tell You About Becoming A Parent For The First Time


But Sweeney has found a good cure for her "mother's guilt" - mummy friends.

"My friend Dionne has got three boys and the other day she just gave Jaxon a big piece of crusty bread and I was like 'oh no!' Because he’d chocked on a banana the week before," Sweeney says.

"But Jaxon was great, crunching away on the bread.

"It's good to have other mothers around you who will take the plunge for you and encourage you to do things."

Although sometimes she finds her friends' advice to be a little bit too blunt.

"Jaxon had a little fall the other day," she explains. "And I was in a terrible state. I said to my girlfriend is this going to get worse? What’s it going to be like when he goes to school? Does it get worse?

"And she said: 'yeah it does'.

"So yeah, thanks."

claire sweeney

Sweeney's friends also proved invaluable earlier this year when she spent four months travelling across the UK with the tour of Sex In Suburbia, the musical comedy she co-wrote and stars in.

"That was hard," she admits. "It was hard trying to balance it all.

"But I had a friend come with me and my co-star in the show Lindzi [Germain] was wonderful.

"She travelled in the car with me and was living with me, so it was all hands on deck really. Jaxon had three women doting on him!

"I’ve taken the summer off now and it's been prefect timing really, as now there seem to be a lot of milestones happening.

"Jaxon got up on his feet for the first time yesterday and he seems to have come on leaps and bounds, so it’s lovely to be free to enjoy it all."

That's not the only incidence of "perfect timing" Sweeney has experienced with Jaxon.

She was 43 when she became pregnant and she's often referred to as an "older mother", but she says the label doesn't bother her as she's happy she became a mother at this stage of her life.

"Well I am and older, aren't I?" she says.

"I’m 44 and I think anything past 30 is technically classed as an 'older mother', so it’s a fact and I'm not going to start getting precious about it.

"I don’t regret waiting till I was older to start a family. It's horses for courses.

"Of course I wish I’d had Jaxon in my life for longer, because of the love I feel, but I’ve had a fantastic life: I’ve travelled, I’ve partied, I’ve seen the world, I’ve done loads of fabulous work, so I’m not craving to do anything."

Sweeney's contentedness in her new role as mother is made even clearer when she explains the reason she chose her son's name.

"I decided to go for the spelling J A X O N rather than with a C K in the middle as I googled it and Jackson means son of Jack, but Jaxon means gift from god.

"So it was kind of a no brainer for me. He is my gift from god. I’ve had two miscarriages and he’s come along, third time lucky.

"I don't know if I want to have any more children. Not at the moment, as I'm quite happy with Jaxon and to be honest I just want to enjoy every stage of him growing up."

Sweeney has suffered with eczema for 15 years and is working with leading dry skin and eczema brand Cetraben. Cetraben Emollient Cream is available from pharmacies and retailers nationwide and is priced at £7.99 for 200ml and £4.99 for 50ml. For further information visit www.cetraben.co.uk.


Does Penis Size Matter? Women Reveal What Makes The Perfect Penis

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Guys: have you ever wondered what aspects of your penis women are attracted to?

Well now, thanks to science, we can answer the very question that's boggled male minds as researchers have deduced what women like about a man's, ahem, manhood.

A study of 105 women found that “general cosmetic appearance” is the most important aspect when it comes to glancing at a penis, while the “position and shape of the meatus” (the hole at the end of the penis) was considered the least important.

Researchers at the University of Zurich also found pubic hair, penis skin and girth to be key factors in what makes a good-looking member.

SEE ALSO:

Does Penis Size Matter? Yes And No, Apparently

Boxers That Hide Erections Dubbed 'Bloxers' Could Spare Guys Many Embarrassing Moments

Most Popular Penis Names Revealed (And They're A Bit Weird)


Contrary to popular belief, penis length was sixth in a woman's priorities of what contributed towards an aesthetically pleasing penis.

The research was conducted as part of a larger project on hypospadias which is a medical condition where a man's urethra emerges somewhere on the shaft or base of the penis, instead of at the tip.

Roughly one in 300 boys is born with some degree of hypospadias, according to the NHS.

Scientists wanted to understand whether the location of the meatus would affect how women judged a man's penis, and the study revealed that it was the least of a woman's concerns.

In regards to what makes a penis perfect, scientists also deduced that there's “no single penile aspect that is essential”.

The research has been published in The Journal of Sexual Medicine.



[H/T Independent]

Johnny Vegas Announces Baby News On Twitter After Dressing Up In Hospital Scrubs

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Comedian Johnny Vegas announced his second son's birth on Twitter with a snap of tiny shoes and a reference to poo.

Vegas' wife, Maia Dunphy, gave birth to the couple's first child together - Tom Laurence - on 17 July. He weighed 7lb 2oz.

The happy dada announced the news by sharing a photo on Twitter showing three pairs of shoes - two adult pairs and a tiny baby pair.

Vegas - the alter-ego of comedian Michael Pennington - captioned the photo: "He's got his mother's eyes & my taste in footwear. Tom Laurence, born last Friday, 7lb 2 ounces of nonstop pooing."




The comedian didn't stop there and later posted a photo of himself in scrubs while at the hospital. He no doubt added comic value to the labour process.

Wearing royal blue head to toe, holding a medical chart and sporting a thinking pose, he was perhaps trying to distract his wife from her contractions.




But jokes aside, Vegas was incredibly thankful for the hospital staff during his wife's labour and those who sent him messages of congratulations.

He wrote: "HUGE thanks to the incredible maternity team at @KingstonHospNHS Mother and child couldn't have been in more dedicated, caring hands x"

And later added: "Overwhelmed by your lovely response to our new arrival Twitter, thanks so much everyone. Will do my best to read through all your messages x"

Vegas married Irish TV producer Dunphy in April 2011 and the couple announced they were expecting their first child together in January 2015.

Vegas also has one older son - Michael Pennington Jr., 10, from his first marriage to Kitty Donnelly.

Vegas and Dunphy also announced the pregnancy in an unusual way, with a picture of the scan with a photoshopped pint of Guinness.

Vegas wrote: "No need for a DNA test then, or for @MaiaDunphy to splash out on expensive maternity gear, just borrow my jeans x"




SEE ALSO:

Johnny Vegas Says His 10-Year-Old Son Helped Him Stop Abusing Alcohol And Going On 'Four-Day Benders'

Johnny Vegas Recreating Demi Moore's Famous Nude Pose Finds A Home In The National Portrait Gallery (PHOTO)


Focus On Obesity In Schools May 'Unwittingly Encourage Eating Disorders', Leading Doctor Warns

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Schools over-emphasising the risks of being overweight could unwittingly be encouraging eating disorders, a leading child psychiatrist has warned.

Dr Janet Walsh said a significant proportion of young people had identified lessons focusing on weight and healthy eating as one of the triggers to their eating disorders.

Recent Government figures revealed that one in five primary school-age girls said they had been on a diet while soaring numbers of children and young people are being taken to hospital because of eating disorders, NHS figures show.



school lunch england

Dr Walsh, who heads a specialist child and adolescent eating disorders unit at Priory Hospital in Altrincham, Cheshire, said: “Young people in particular can feel under enormous pressure to be very popular, look thin, and excel in exams. 

"Many sufferers from eating disorders are highly competitive in everything they do – and sadly, this can include their attitude to losing weight.

"When other parts of their life seem to be in chaos, limiting eating can make a young person feel more in control.

"Rather than food being labelled as 'good' or 'bad', it is important to focus on eating a balanced diet, eating three meals a day and participating in regular exercise." 

Eating disorders charity B-EAT also expressed concern that public campaigns to tackle childhood obesity were sending conflicting and pressurised messages to young people. Its chief operating officer, Lorna Garner, said: “Low self-esteem and self-worth can be an influencing factor in the development of an eating disorder.

"Eating disorders are complex and multi-causal, and the onslaught of information about diets, calorie intake and ‘good’ or ‘bad’ foods, along with exercise, can add to the insecurities a child might have about their weight and body shape.

"Healthy attitudes towards food and lifestyle should be positive, not solely negative messages. This includes healthy attitudes to variety in shape and size of bodies, particularly at a time when young people’s bodies are developing and changing rapidly.

"It is concerning if schools focus on the words ‘diet’ and ‘exercise’ alone in relation to obesity. Care must be taken to ensure the messages we convey to young people are consistent and responsible."



SEE ALSO:

Celebrity Bodies And The Impossible Ideal Is Fuelling Eating Disorders Among Young Girls

ED-UCATE Yourself: Seven Things You Should Know About Eating Disorders


One 16-year-old girl being treated at Priory Altrincham, who had developed anorexia, said: "Schools are all 'don’t eat too much carbs, don’t eat too much fat' and in biology it is the same. No-one ever teaches you that it is fine to have a chocolate bar every now and again, no one ever teaches you 'go and eat that meal' – it is almost the opposite."

Another female patient, aged 15, said: "My school did not appear very helpful to me – focusing on who was larger and who wasn't, instead of just promoting healthiness."

Dr Walsh said: "It is important not to stigmatise, and moralise, about size. The debate is not about being fat or thin and certainly not about encouraging girls to be thin.

"In some cases there may also be missed opportunities at school for identifying eating disordered behaviours earlier."

But she said she was seeing evidence that schools were getting better at spotting the signs of eating disorders, and communicating their concerns to parents.

"It is quite often a concerned phone call from school to a parent that has triggered the young person and their parents to seek professional help," she said.

The number of young girls admitted to hospital with an eating disorder has doubled in the last three years, according to figures from the Health and Social Care Information Centre.

The Priory - the UK’s largest independent provider of treatment for eating disorders - has seen its own increase.

Since 2010 there has been a rise of 85% in eating disorder patients aged 12 to 17. Its experts say that exam stress, social media, bullying and the pressure to look slim are all combining to make children's lives unmanageable.

"I would advise parents to look out for signs of their children under-eating and act swiftly if they notice their child consistently going without food, making repeated claims they have already eaten, constantly checking the calories in food, or becoming highly selective in the foods that they will eat," Dr Walsh added.

"Don't be afraid to be open with your son or daughter about your concerns, and even if, initially, they deny that there is anything wrong, keep a close watch on the situation and talk again if you still feel that things aren't right.

"Reassure your child that you will support them to eat a normal healthy diet and maintain a healthy weight, but explain the dangers of being underweight. Early intervention is vital and can stop a habit developing into an eating disorder. If things don’t improve, speak to your child’s GP and request help."



Useful websites and helplines:

Beat, call 0845 634 7650 or email fyp@b-eat.co.uk

Samaritans, open 24 hours a day, on 08457 90 90 90

Mind, open Monday to Friday, 9am-6pm on 0300 123 3393




Iconic Moments In The History Of Feminism Available To View On YouTube For The First Time Ever

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It's hard to believe that not so long ago, women didn't have the right to vote or the opportunity to do the same work as men.

Although the road to gender equality is still a long one, feminism has come a long way in the past century.

We have many women to thank for showing the world that women can and do inspirational things every day, some of which feature in the below videos from The Associated Press (AP) and British Movietone.

The clips show iconic moments in the history of feminism, from the first time a woman was elected to be president of the United Nations, to the first time a female became a tube driver.

ap feminism moments
The Equal Pay Petition To Parliament


The wonderful clips have been dusted off from the archives as part of AP's project One Million Minutes of History.

The footage, which will be uploaded to YouTube, aims to showcase the moments, people and events that have shaped the world as we know it.

"Making this content available on YouTube is a wonderful initiative from AP and British Movietone that will breathe new life into their footage and no doubt delight our global community - from students researching history projects to curious culture-vultures and the billions in between," director of YouTube in EMEA, Stephen Nuttall says.

" It's an historical treasure trove that will give YouTube users around the world a moving window into the past and I can't wait to explore it."

See a few of the clips for yourself below:

Amelia Earhart becomes the first female aviator to fly solo across the Atlantic ocean - 1932





The rise of self defence practice among women - 1950





Madame Pandit becomes the first woman to be elected president of the United Nations - 1953





Four women MP’s present the equal pay petition to parliament - 1954





The first black policewoman in the metropolitan police – 1968





Ann Dadds becomes the first female tube driver - 1978




SEE ALSO:

Head Of #HeForShe: '100,000 Men Signed Up In Three Days'

5 Things Feminist Dads Want You To Know


Thich Nhat Hanh: The Power Of Walking Mindfulness Meditation

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Mindfulness – the art of focusing your attention to the present moment - is a way to develop peace and happiness in our lives according to Thich Nhat Hanh.

Hanh is a spiritual leader who has published more than 100 titles on meditation and mindfulness, and his most recent book – Silence – focuses on how to remain quiet in a world full of noise.

walking meditation

In the chapter “Mindfulness Means Reclaiming Attention”, Hanh discusses how to practice meditation through walking, encouraging those who believe they simply can’t do it, that in fact it’s really easy.

He gives guidance on how to focus when your mind is full of thoughts as well as showing how to meditate anytime and anywhere.

The following extract is taken from Thich Nhat Hanh's Silencer:

Non-thinking is an art, and like any art, it requires patience and practice.

Reclaiming your attention and bringing your mind and body back together for even just ten breaths can be very difficult at first.

But with continued practice, you can reclaim your ability to be present and learn just to be.

Finding a few minutes to sit quietly is the easiest way to start training yourself to let go of your habitual thinking.

When you sit quietly, you can observe how your thoughts rush in, and you can practice not ruminating on them and instead let them just come and go as you focus on your breath and on the silence inside.

One woman I know decided she could never meditate because it just 'didn’t work."

So I asked her to take a walk with me.

I didn’t call it "walking meditation," but we walked slowly with awareness, enjoying the air and the feel of our feet on the ground.

When we came back, her eyes were bright and she seemed refreshed and clear.

If you can take just a few minutes for yourself to calm your body, your feelings, and your perceptions in this way, joy becomes possible.

Walking is a wonderful way to clear the mind without trying to clear the mind. You don’t say, "Now I am going to practice meditation!" or "Now I am going to not think!" You just walk, and while you’re focusing on the walking, joy and awareness come naturally.

In order to really enjoy the steps you make while walking, allow your mind to completely let go of any worry or plan. You don’t need to put in a lot of time and effort to prepare yourself to stop thinking. With one in-breath, you have already stopped. You breathe in, and you make a step.

In the beginning, you may need a little more time, maybe ten or 20 seconds of mindful breathing, before you can let your thinking go.

You can take one step with each in-breath and one step with each out breath. If your attention wanders, gently bring it back to your breathing.

Ten or 20 seconds is not a lot of time. One nerve impulse, one action potential, needs only a millisecond. If you want, you can give yourself even more time. In that short amount of time you can experience the bliss, the joy, the happiness of stopping.

During that time of stopping, your body is able to heal itself. Your mind also has the capacity to heal itself. There is nothing and no one to prevent you from continuing the joy you’ve produced with a second step, a second breath.

Your steps and your breath are always there to help you heal yourself.

SEE ALSO:

How Mindfulness Can Improve Your Mental Health

The Headspace Guide To A Mindful Pregnancy: Using Mindfulness When Trying For A Baby


As you’re walking, you may see your mind being pushed and pulled around by an old, ingrained habit energy of anger or craving.

Having recognised it, simply smile to it and give it a nice bath of mindfulness, of warm and spacious silence.

Silence doesn’t just mean not talking.

Most of the noise we experience is the busy chatter inside our own head. We think and we rethink, around and around in circles.

That’s why at the start of each meal, we should remind ourselves to eat only our food and not our thoughts. We practice giving all our attention to eating. There’s no thinking; we just bring our awareness to the food and to the people around us.

This doesn’t mean we shouldn’t ever think, or that we should suppress our thoughts. It simply means that when we’re walking, we give ourselves the gift of taking a break from our thinking by keeping our attention on our breathing and our steps.

If we really do need to think about something, we can stop walking and think the matter through with all our attention.

Not talking, by itself, already can bring a significant degree of peace. If we can also offer ourselves the deeper silence of not thinking, we can find, in that quiet, a wonderful lightness and freedom.

Shifting our attention away from our thoughts to come back home to what’s really happening in the present moment is a basic practice of mindfulness.

We can do it anytime, anywhere, and find more pleasure in life. Whether we’re cooking, working, brushing our teeth, washing our clothes, or eating, we can enjoy this refreshing silencing of our thoughts and our speech.

The true practice of mindfulness doesn’t require sitting meditation or observing the outer forms of practice. It entails looking deeply and finding internal quiet. If we can’t do that, we can’t take care of the energies of violence, fear, cowardice, and hatred in us.

When our mind is racing and noisy, outward calm is only a pretence. But when we can find space and calm inside, then without effort we radiate peace and joy.

We are able to help others and create a more healing environment around us, without uttering a single word.

Extracted from Silence by Thich Nhat Hanh. (Rider, £12.99)

The Effects of Stress on the Brain (and Why There Was No Lion) at Latitude Festival

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People always want to know about stress and how it affects their life. There were ample opportunities this week at the Latitude Festival, where Salon London together with the Wellcome Trust organised two events during which I was asked to talk about the effects of stress on the brain. As usual, people had a surprisingly good level of knowledge on these topics, and were prepared to resonate emotionally with the research findings and to bring their own personal experiences into the open through insightful questions. It was great fun and very rewarding.

So, how does stress affect the brain? We seem to forget - certainly the audience was surprised to hear - that the stress response is an automatic survival response, designed to save our lives during life-threatening situations. It's not helpful if you are having a row in the office, you have missed a deadline, or you have a thousand unopened emails in your inbox. It is very helpful, however, if you encounter a lion. Hundreds of years of evolution have not changed our stress response much.


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An Indian lion in the Sasan-Gir National Park in Gujarat. Photo by Carmine Pariante.


I, myself, was stressed. There I was, interviewed by the writer, Helen Bagnall, in front of an audience of all ages lying relaxed on the floor of a big tent, and I did not know if I was going to say something boring, or annoying, or upsetting. This was quite a stressful contemplation.

So, I started by describing my stress response. My breathing was rapid. My heart was racing. My skin was sweating. My pupils were dilated. The adrenaline and the cortisol were raised in my blood. My immune system was activated. Of course, none of these changes were helpful during my public performance: it was all about getting oxygen and sugar to my muscles, increase my vision, and protect me from infections. But they would have been helpful if I had to fight for my life or run to safety - if the tent had been full of lions. And this is what people in the audience really struggled to accept. How it is possible that years of evolution have not really changed our stress response? As far as stress is concerned, are we all still cavemen and cavewomen?

Then came the question: how do all these changes affect the brain? And this is difficult to answer without sounding negative about stress. Actually, everything is all right if the stress response lasts minutes or hours. You have killed the lion, or you have escaped the lion, or you are dead. And your brain would not have changed much as a result (unless you are dead). But what happens when you live in an environment full of lions? And when your stress response never shuts down?

We have shown in our laboratory that stress lasting days or weeks leads to a reduction in the birth of new brain cells (neurogenesis), which on the surface sounds bad, right? But actually, the net effect of this process is that our brain becomes more reactive to stress, so that we can react to each new stressor - to each new lion - sooner and more intensively. If I were a caveman in a high-predator environment, this would save my life. But if there are no lions, it can lead me to depression.

Some studies in clinical samples confirm this. As adults, children exposed to early life trauma (and, indeed, offspring of mothers who were exposed to severe, chronic stress in pregnancy) have an increased stress response, even if they are no longer exposed to stressors later in life; and they are also at increased risk of becoming depressed.

This left the audience baffled. Is this a predisposition that cannot be changed? How can people who have experienced early life trauma look after their mental health and alter this trajectory? Indeed, what can be done to prevent depression in general, or to stop depression at the start?

With the on-stage help of Helen Bagnall and later of Clare Edwards, a coach who specialises in emotional intelligence, we explored the options available in everyday life, and the usual suspects came up: increasing physical exercise, nurturing social support, being mindful and present to your internal and external life, working efficiently and healthily, and limiting information overload ('infobesity' and 'infoxication' are the new enemies; go on an information diet instead, away from your screen). I told a story: a few days earlier I was at a pop up restaurant in Peckham and three people at the table (in their 30s) had all just left social media, as a new life choice.

Mindfulness, unsurprisingly, attracted a lot of attention. Be present to yourself when you are happy and the warmth will remain with you for days; be present to yourself when you are sad and you will manage to understand and elaborate your emotions; and do a reality check if you are not sure of what is going on. And this is when I talked again about the lion.

Because, really, there was no lion. There was no lion in the tent and this made my stress response a little bit useless. But, by acknowledging this, I brought the stress under control. We all encounter problems: difficult, emotional, or sometime tragic problems - with bosses, colleagues, partners, friends or relatives. But there is no lion. Unless of course we are truly exposed to violence, war, or terror, to really life-threatening situations. But for most of us, luckily, there is no lion. It is time to recognise this and appraise reality. We can control our stress response. We no longer need to be cavemen.

NHS CT Scans Can Kill Cells And Damage Patient DNA, Study Finds

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CT scans of the sort used throughout the NHS can damage DNA and kill cells, a study has found.

Whether the harmful effects increase the risk of cancer remains unclear, but scientists stress they are "not benign".

Experts who examined the blood of heart patients undergoing CT (computed tomography) scans found evidence of DNA damage and cell death.

The activity of cell repair genes was also boosted. Although most of the damaged cells managed to repair themselves, a small percentage died.



ct scan

Dr Patricia Nguyen, from Stanford University in the US, said: "We now know that even exposure to small amounts of radiation from computed tomography scanning is associated with cellular damage.

"Whether or not this causes cancer or any negative effect to the patient is still not clear, but these results should encourage physicians toward adhering to dose reduction strategies."

CT scans produce 3D X-ray images showing structures such as organs, blood vessels, bones and tumours in great detail.

But the radiation doses are much higher than those of a standard X-ray, leading to concerns about the possible risk of cancer. A single CT scan exposes a patient to at least 150 times the amount of radiation from a single chest X-ray, according to the study authors.

The scientists, whose findings are reported in the Journal of the American College of Cardiology: Cardiovascular Imaging, point out that little is known about the long-term effects of low dose radiation.

Most knowledge of what radiation does to the human body is derived from the atomic bomb attacks on Japan at the end of the Second World War, when people were subjected to extremely high doses.

In 2007, the US National Cancer Institute estimated that 29,000 future cancer cases could be attributed to the 72 million CT scans performed in the country that year.



SEE ALSO:

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Hospital Patients 'Waking Up During Surgery', Health Experts Warn


Two years ago a patient record study of more than 10 million Australians, published in the British Medical Journal, found that having a CT scan increased overall cancer risk at least a year later by 24%.

A dose response was seen, with the risk increasing for each additional CT scan performed on a patient.

For the new study, tests were conducted on blood samples from 67 patients undergoing CT angiograms. The researchers used a variety of techniques to measure biomarkers of DNA damage and cell death before and after the procedure.

In their paper, the scientists said the findings raised the possibility that radiation exposure from CT heart scans "may cause DNA damage that can lead to mutations if damaged cells are not repaired or eliminated properly".

Harmful mutations in the DNA of cells that are not "culled" but allowed to proliferate are the root cause of cancer.

Dr Nguyen said: "We need to learn more because it's not a benign effect even at these low dosages. Our research supports the idea that maybe physicians shouldn't just use the best image quality in all cases.

"We shouldn't eliminate CT scans because they're obviously important, but you can make it safer by reducing the doses, by getting better machines and technology, and by giving patients something to protect them."

She added it was important to note that no DNA damage was detected in average weight patients receiving the lowest doses of radiation who had regular heart rates.

Professor Joseph Wu, director of the Stanford Cardiovascular Institute, said: "The use of medical imaging for heart disease has exploded in the past decade.

"These tests expose patients to a non-trivial amount of low-dose radiation. But nobody really knows exactly what this low-dose radiation does to the patient. We now have the technology that allows us to look at very subtle, cell-level changes."





Jeff Brazier And Sons Remember Jade Goody With Monthly 'Mummy Day'

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Jeff Brazier and his sons celebrate Jade Goody's life once a month on a day they call 'mummy day'.

Brazier revealed that he and Goody's children - Bobby, 12, and Freddie, 11, dedicate the 15th of every month to their mum, reliving happy memories and talking about her.

He said on Good Morning Britain, speaking to Kate Garraway and Charlotte Hawkins: "We can talk about her obviously at any time and we do, but the 15th of the month means we are particularly focused on it.

"We will release balloons or we'll write letters and post them, whether they think they are going to get there or not it doesn't matter, it's expressing."

jeff brazier

The father-of-two, who split from Goody in 2004 after two years together, said having a day to remember her has helped him and his son's come to terms with her death.

He said writing memories and feelings down on paper keeps her as an "open subject of conversation".

Brazier also praised the work of the charity Grief Encounter, a charity that helps children who have lost loved ones, has really helped Bobby and Freddie in coming to terms with their loss.

He added: "Grief Encounter were there from the word go as well and yeah, it was a lot to get your head around."

Brazier revealed during the interview he is now a patron of Grief Encounter as he wants to help other young people who are struggling with the loss of someone close to them.

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Jeff and sons Bobby and Freddie



SEE ALSO:

Jade Goody's Mother, Jackiey Budden, Pens Emotional Open Letter Before The Sixth Anniversary Of Her Death

Jeff Brazier: 'My Son The Hero'


Goody lost her battle with cancer six years ago in March 2009.

In September 2008, Goody found out her cancer was "advanced and life-threatening" and was given a 65% chance survival. Her children were four and five at the time.

Transgender Models: Apple Model Management Is Opening In Los Angeles

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Last year Apple Model Management in Thailand became the first agency in the world to represent transgender models and this summer, it's coming to Los Angeles.

While the Thailand branch also represents stable cisgender (non-trans) male and female models, the new LA company will solely represent transgender models.



A transgender model from Apple Model Management in Thailand at a photoshoot



“We see trans individuals as beautiful,” LA agency director Cecilio Asuncion told Advocate.

“Our strong commitment to developing them as successful models is never about quantifying or qualifying their gender. It's never a question of if they are women or men, it's about their passion and commitment to being the best possible models they can be.”

With six transgender women already on their books, the agency is now seeking new faces - trans women who are 5'8" and up and trans men who are 6’ and up.

With transgender models like Andreja Pejic and Lea T taking over the fashion world, it was only a matter of time before modelling agencies took note and we reckon it's going to be a big success.

SEE ALSO:

This Spice Girl Could Be Leading A Fashion Movement For Transgender Equality

Laverne Cox: Why I Refused Facial Feminisation Surgery

Why Caitlyn Jenner Is A Fashion Role Model


Mail Online Accused Of 'Fat Shaming' Rugby Player Ben Cohen After Saying He's 'Out Of Shape' And 'Portlier'

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The Mail Online has come under fire after "fat shaming" retired rugby player Ben Cohen.

The news site posted an article describing former rugby star, Cohen, as being "beefy", "portlier" and "out of shape" since his retirement from the sport.

The entire article appears to dig at Cohen by body-shaming him, with one section reading: "Perhaps the 36-year-old has indulged in one too many romantic meals with reported girlfriend Kristina Rihanoff."

The site has been criticised on Twitter, with one user saying: "Fat shaming is fine, as long as it's a guy. Good one. #everydaysexism"




Natasha Devon from the Self-Esteem Team tells HuffPost UK Lifestyle that the Mail Online's actions are simply not on - particularly as it promotes negative body image among young males.

"It's becoming increasingly acceptable to scrutinise and criticise male bodies, but, as we've seen with the crisis in confidence amongst women, the results of this are catastrophic.

"Men shouldn't feel that they have to be lean and buff to enjoy a beach holiday any more than women should feel the need to look like the Protein World poster."

Devon adds that her work is becoming increasingly focused on the mental wellbeing and self-esteem of teenage boys.

"Body image plays a significant role in this," she says, "with male eating disorders rising by almost 70% in the past decade."

beefy ben cohen

Meanwhile body confidence blogger, Leyah Shanks adds that "this is an excellent display of the pressure men face to have the stereotypically 'perfect' male body".

"There can be a tendency to forget or overlook how much of a problem negative body image in men exists and how it impacts lives. This article is feeding the incorrect idea that one can only be happy with one's body when it is in said 'perfect' condition."

She continues: "The idea of only loving your body when it's in perfect shape is like only loving your kids when they're well behaved.

"Ben's body will be just as strong, capable of many great things and he will be the same person regardless of his current muscle tone. Athletes bodies are just like the rest of us - they vary in shape and size."

SEE ALSO:

Plus Size Men's Clothing Retailer: 'There Needs To Be An Empowering Movement For Plus Size Men'

Australian Model And Founder Of Project WomanKIND, Jessica Vander Leahy, On How Body Positivity Saves Lives



If You Want To Succeed in Life, Learn to Play Scrabble

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Last week, the UK Monopoly champion revealed her winning strategy. Apparently, if you want to win at Monopoly, you need no more than four houses, and you need to spend as much time as possible in jail.

This is fair enough, but it's the sort of advice that'll only really help you when you're playing Monopoly. And who wants to play Monopoly? It's a game that's responsible for more family arguments than divorce, adultery, and alcoholism combined.

Do you know what game I like better? Scrabble. Not just because it's less stressful, but also because it rewards knowledge and strategy over ruthlessness. And in doing so, it gives you the sort of skills that can be used beyond the board.

A good Monopoly strategy can help you to win at Monopoly. But get good at Scrabble, and you can get good at life.

Here's how:

1. Language Will Get You Everywhere

I grew up in Greece, and while it is possible to buy Greek Scrabble sets, I found the English language version of the game proved invaluable in helping me to get to grips with a new language.

You'd be amazed by how much you can learn about a language through developing an encyclopaedic knowledge of its two letter words. Also, when you're trying to learn a new vocabulary, once you've mastered the words that begin with letters like "X" and "Z", you'll find that the everyday stuff comes much easier.

Apparently, the French-language Scrabble champion cannot speak French, but I bet he could if he tried. Through playing Scrabble, I honed my English abilities. And through learning English, I've managed to get a very good job in England.

2. Fortune Favours the Bold, but Slow & Steady Wins the Race

To win at Scrabble, not only do you need a broad vocabulary with impeccable spelling skills, you also need a lot of luck.

But the better you get, the easier it is to make your own luck.

Experienced players can glance at boards that may appear hopeless, only to spot a killer two-word opportunity that leaves your opponents reeling. Similarly, expert players can identify incredibly obscure words in almost any jumble of vowels and consonants.

To win, then, becomes a process of knowing when to act. Do you pepper your opponents with word after word over the course of a game, or do you bide your time until you can use all your letters at once, guaranteeing victory in a single devastating move?

Good Scrabble players know when to act - not just on the board, but also in the boardroom.

3. Build on Past Successes

In Scrabble, a "Benjamin" is a move in which you add a three letter prefix to a word, creating a super seven letter word.

It's a move that's only possible when you've got the right letters plus the prerequisite understanding of how words are formed, but the underlying principle is a lesson for life.

Your past successes do not exist in a vacuum, nor do the successes of your opponents prevent you from growing. Both can act as essential steps on your path to victory.

4. Innovation is Everything, and Can Come From Anywhere

Finally, if we look beyond the bloody battlefield of the Scrabble board and delve a little into the game's history, we find plenty of stirring lessons for life.

Did you know, for example, that Scrabble was invented not by a linguist or a games expert, but by an architect? And that the game did not spring fully-formed into the world, but was instead developed slowly over the course of months and years? And that, were it not for extensive collaboration between a dedicated group of friends, there would be no Scrabble as we know it today?

This is genuinely inspirational stuff - if you want to succeed at life, the story of Scrabble teaches us the importance of lateral thinking, of letting ideas breathe and evolve, and of drawing from the expertise of others.

Whereas Monopoly teaches you to be a ruthless, autonomous criminal, a wider understanding of Scrabble infuses you with the sort of attitudes and ideas that lie behind all success stories. I think that's a game that's worth playing.

Moussaka Recipe

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Moussaka is the most well known Greek dishes around. Perfect with a Greek side salad or simply on its own.


Ingredients:

For the Meat Sauce:

2 large aubergines
350g potatoes
350g courgettes
180ml sunflower oil for frying
1 large onion, finely chopped
2 cloves garlic, crushed (optional)
450g minced lamb or beef (or a mixture of both)
400g tin of tomatoes, finely chopped or 4 large, ripe tomatoes, skinned and diced
125ml dry, red wine (optional)
1 tablespoon tomato puree
1 bunch flat leaf parsley, leaves finely chopped
1/2 teaspoon of sugar
1 tablespoon dried oregano
1/2 teaspoon ground cinnamon
1/2 teaspoon ground allspice
salt and finely ground black pepper

For the Bechamel Sauce:
75g unsalted butter
75g plain flour
600 ml warm milk
1/4 teaspoon of grated parmesan or cheddar/ kefalotyri (hard Greek cheese available in some Continental stores) or graviera
1 teaspoon freshly ground nutmeg
2 egg yolks

Topping:
40g grated parmesan/ cheddar or kafalotyri
30g freshly made breadcrumbs
1/2 teaspoon freshly ground nutmeg

Method:

Preheat oven to 180°C, gas mark 4.

Trim the aubergine and cut lengthways into 1/2 cm slices with the skin on. Sprinkle with 2 tablespoons of salt and set aside in a colander for 1 hour to sweat and to extract the bitterness. Rinse under cold water, drain and pat dry with absorption paper.

Peel the potatoes and cut lengthways into 1/2 cm slices. Trim and wash courgettes and cut lengthways into 1/2 slices. Reserve two tablespoons of oil; heat the rest in a large heavy based frying pan and fry the courgettes, potatoes and aubergines over a medium heat, until golden brown on both sides. Add just enough slices to make a single layer in the frying pan when frying and drain on absorbent paper to get rid of excessive oil.

Meanwhile, soften the onions and garlic (if using latter), in the reserved oil in a heavy based saucepan, over a medium heat until soft (about 5-6 minutes).

Raise the heat, add the meat and saute until it changes colour, breaking up any lumps with a wooden spoon and stirring occasionally to prevent sticking. Add the remaining ingredients for the meat, leaving half of the dried oregano, cover and cook gently for 30 minutes or until all of the liquid has evaporated.

Season to taste with salt, pepper, allspice and cinnamon. Cover and set aside.

Now melt the butter gently in a heavy saucepan, add the flour gradually and stir with a wooden spoon until smooth and well incorporated.

Cook, stirring over a low heat for 1 to 2 minutes until the roux turns pale, golden brown. Remove from the heat and whisk in the warm milk gradually, 125 ml at a time until smooth after each addition.

Add the salt, return to the heat and keep beating for about 5-6 minutes until the roux has a thick consistency. Remove from the heat, add the cheese and nutmeg, then the egg yolk slowly, stirring continuously all the time.

Line a medium sized baking dish approximately 26x26x10 cm deep with the potatoes first then the aubergines and finally the courgettes, seasoning them and sprinkling oregano as you go.

Spread the meat evenly on top, cover with more layers of aubergines and courgettes and finish with a layer of potatoes trying not to leave any gaps on the top layer.

Cover with the bechamel. Sprinkle over the cheese and breadcrumbs. Grate nutmeg on top of the bechamel. Bake uncovered for 45 minutes or until golden brown. Allow the dish to rest for 10 minutes before serving.

For more recipes head to the Honest Mum blog.

Photo by Peter Broadbent of Yorkshire Camera.

Two Months In Paris, Tips From an Eight Week Tourist

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Ah Paris.

You captured my heart at first glance, and made it grow fonder the longer I stayed.

I succumbed to you, much like I succumbed to your pastries: willingly, joyously.

After two months in the French capital, we've spent our days well, albeit it wasn't exactly your conventional trip - no museums, no bus tours, no Mona Lisa.

Instead it was two months of language immersion. An eight week stopover during our round-the-world trip, involving 160 hours of intensive French. While the lessons certainly bumped up my below-average, mostly-forgotten university French, the highlight of the stop was living, day-to-day, in a city that just oozes charm.

Though I am still far from a local Parisienne gal - my lack of sophistication, coordination and inability to nail 'Ooh La La', are three of many things letting me down - after eight weeks of traversing the city as a tourist, I did get to know Paris beyond the normal check-list.

And thus, my advice for being a top Paris tourist.

For me, the best of the city is found on the streets and what better way to explore than by constructing your own 'Do It Yourself' walking tour. I first came across the concept of a DIY tour through a friend when travelling to NYC, and thought I'd bring the genius idea across the Atlantic. You can choose to include the the city's key monuments, or simply get lost in the Latin Quarter's narrow alleys and cobblestone lanes. Embrace your maps, and choose your own adventure.

We spent many days meandering through the literary and artistic loveliness that is Paris. The charismatic side streets of Montmartre; the banks of the Seine; modern day stalking of the former residences of Gertrude Stein, James Joyce, Hemingway and Fitzgerald. My biggest tip is to keep your head up, take in the Parisian panoramic surrounding you, and imagine the city in its glorious heyday.

Wherever your feet direct you, be sure to take a break at one of the city's green, leafy parks. Lazily watch runners pass by in Parc Monceau or take a nap lakeside at Parc des Buttes Chaumont.

Don't miss out on vital perusing and taste testings at one of the too-many-too-count local markets waiting for you. A couple of my favourites were the Edgar Quinet Market in Montparnasse bustling with shoppers on Wednesdays and weekends, or the colourful Marché Raspail. No matter what the neighbourhood though, there's sure to be a fusion of stalls close by ready to tempt your tastebuds and your wallet.

If, like me, you're not the most patient in lines, try picking up a local magazine. Several free weekly mags are readily available in metro and train stations and are your go-to ticket to new and unique galleries, expositions, music, bars and boutiques. Though be warned, they will test your French and/or Google Translate abilities.

And any trip would not be complete without a night out. Why not begin with my favourite Paris pastime, a picnic by the Seine, perhaps with a block (or two?) of that cheese you were trying earlier. Once you've hit bread overload a good option is to head to a film. Consider the aptly named Christine 21 on Rue Christine nestled in the heart of the historic Left Bank, which shows old classics.

While the internet will bombard you with choices for a nightcap after the movies, there are options for every style. From my favourite hole-in-the-wall sangria bar, Le Bar Dix, to a rowdy pub, or the plethora of hip-hangouts on the Right Bank waiting for you to taste a selection of those iconic French wines. My advice is to embrace your inner Midnight In Paris fantasies and enjoy.

The next day, head to Luxembourg Gardens. Check online to see if you're able to catch one of the park's many open-air concerts, or simply 'BYO' book and crepe. Take a seat on one of those infamous green chairs and soak in the sun, not forgetting to look up and smile with utter delight at just exactly where you're sitting.

And then... start exploring again.

Barcelo Raval, Barcelona - Review

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For our last stay of the week in Barcelona we headed over to the area of El Raval, which is an area we'd never visited before on our trips to Barcelona, but one I wanted to get to know.

With little windy streets of cafes, bars and shops and open squares of lush greenery and outdoor bars, El Raval definitely has a laid back and local vibe to it. It is one of the lesser known areas of Barcelona for tourists but we were immediately fond of it and liked the fact it was less touristy and busy.

Our hotel, the Barcelo Raval, was situated opposite a pretty square and it looked very cool from the outside with its tall circular bronze metal building.

Inside was even more impressive, decorated in red, black and white with sculptures hanging from the ceiling, a collection of funky modern chairs and a host of cool lighting including a full sized pretend horse with a lampshade on its head! The hotels bar and restaurant were on the same floor as the reception and the whole are had a very fun vibe to it even in early afternoon and you could imagine the hotel bar becoming very popular in the evening.

We checked into our suite which was huge with a lounge area as you entered, an open bathroom in the middle and a circular shaped corridor along to the bedroom, which featured a big white retro style bed, bed side tables, a chair, floor lights and a desk area. Even though the windows featured the metal pattern of the building on them, you could still see the impressive view all along the bedroom.

After we had settled into our room, we walked up the couple of flights of stairs to the roof of the hotel (you could also get a lift) and saw the fantastic 360 degree view of the city. You could walk all around the circular roof, which had telescopes and pictures with descriptions of the Barcelona sights which could be seen underneath. There was also a very small pool with loungers and benches, tables and stools situated around the roof.

That evening we had an early evening reservation at the infamous Tickets and it was lovely to be able to walk to the restaurant in around 20minutes from the hotel. After dinner, we enjoyed a leisurely stroll back to the hotel and from a Time Out recommendation, stopped off at the gin bar , which was an old fish shop! We were the only people in there when we arrived and the owner was very friendly and recommended we sample their homemade gin, which was served with tonic and pink peppercorns and was delicious. He played some great tunes and the bar was very retro and unique inside and is definitely worth a visit whilst in Barcelona.

We enjoyed a great nights sleep and lie-in in our suite and went down for breakfast in the restaurant about 30minutes before it finished. Unfortunately the food felt like it had been sat out for quite a while and the cheeses and meats had turned quite warm, which was disappointing as we thought it would be regularly refreshed. Instead, we enjoyed a croissant and some orange juice before checking out and heading to the airport.

Barcelo Raval is in a fantastic location for exploring the area of El Raval and you can walk to a lot of locations with ease. It is a cool and modern hotel with very impressive views from the roof and I would definitely recommend it as an affordable base for your trip to Barcelona.

The Ultimate Chocolate Toffee 'Fridge-Cake' With a Big Difference!

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This is a very easy no-bake 'fridge cake' recipe that is great to make with the children in the holiday season! The cake is absolutely decadent but the great news (and the big difference!) is that the toffee won't break your teeth, the colours are from beetroot, rather than beetles and there is no white refined sugar in this recipe! Plus, my husband swapped eating sugar some months ago with daily treats such as this one and still lost a stone! Eat in moderation of course but with supreme joy!

It also contains no dairy, refined white sugar, eggs or gluten! The cake is glorious however and can also be served as a pretty bejewelled birthday cake.

Just add candles!

This recipe is from mine and raw chef Peace Ravenwood's new recipe book. To learn how to make cakes like these you can learn all about WonderCake here.

Chocolate Raspberry Crunch Cake.

For the base you will need:

200g naturally sweetened cereal or granola (or a mix of 100g shelled hemp seeds and 100g white dry mulberries)
2 tbsp cashew nut butter
2 tbsp coconut oil
2 tbsp maple syrup (or raw honey)
5g freeze-dried raspberries

Method:

Process all the above ingredients until you get a lovely pink colour coming through from the raspberries.

Push the mixture down firmly into a cake mould of your choice.

Place in the fridge whilst you prepare the next layer

For the toffee caramel middle you will need:

400g medjool dates
2 tbsp cashew nut butter
1 tbsp maple syrup
2 tsp natural beetroot juice/food colouring
pinch sea salt

Method:


De-stone the dates, chop or pull apart and process all the above ingredients in a food processor until you achieve a gorgeous caramel sticky mass.

Press firmly on top of the base mixture.

Place in the fridge whilst you prepare the topping layer.

For the topping you will need:

300g raw chocolate such as Om Bars, Decadently Pure or Rawr
3 tbsp melted coconut oil

Method:

Melt the above ingredients by placing them in a pyrex dish and then putting nearly on top of a saucepan with boiling water (make sure the dish sits firmly on top of the saucepan with no gaps and that it does not touch the water)

Stir until the chocolate has melted.

Take care when you hold the dish as it will be hot! Use an oven glove to protect your hands.

Pour the chocolate mixture onto the cake.

Before the chocolate sets, sprinkle on 5g freeze-dried raspberries and a handful of the cereal/granola/mulberries/shelled hemp seeds.

Place on a tray in a fridge overnight or freezer.

Let the cake stand at room temperature a few minutes before serving.

Connect with Victoria Leith on her positive parenting website MamaBabaDo. or on Facebook here.
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