Gratitude is good for youWhat makes you happy? Taking time each day to acknowledge the things you’re grateful for is a sure-fi re way to give your wellbeing a boost.

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Feel healthyPracticing gratitude can help to lower blood pressure, strengthen your immune response, improve measures of heart health and reduce aches and pains.

Feel connectedRecording what makes you happy can help you fi nd a sense of belonging and feel less lonely.

Feel restedCounting the things you’re grateful for as part of your bedtime routine can help you relax.

Feel strongGratitude helps build your resilience – your ability to bounce back.

GET IN THE HABIT

START YOUR GRATITUDE JOURNAL TODAY

The latest neuroscience research shows that the way you think and feel is not down to your genetics, upbringing or environment; it’s formed by your habits.

The things you do most often become habits. The connections in your brain – your neural pathways – change to help you repeat the same thoughts and behaviour again and again. The key is to be consistent; so try making your gratitude journal part of your regular routine.

1. Start each entry with ‘Today I am grateful for…’ to help you focus

2. Write down as many things as you like, big or small

3. Try to write in your journal every day at the same time. If you do miss a day, just pick up the pen and start again. Keep your journal in a place where it will remind you to write

Read all about itFind out more about the theory behind gratitude with these recommended reads …

Thanks: How Practicing Gratitude Can Make You Happier, by Robert Emmons

Why Kindness is Good for You, by David R Hamilton PhD. (Chapter 11 is a good place to start).

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Why do we need vitamin D?

Good levels of vitamin D can:

• Boost your immune system to help you fi ght off seasonal colds and fl u

• Curb depression and increase production of the feel good chemical serotonin

• Strengthen your bones and help ward off aches and pains

• Reduce the risk of falls in older people

Where do we get vitamin D?

Most of our vitamin D is produced by our skin, using the sun’s rays, but we can also fi nd it in our food or by taking supplements.

Winter shortage

In the UK there are fewer hours of sunlight during the winter, making it diffi cult for us to get all the vitamin D we need. We also tend to

spend less time outside in the winter months. 1 survey suggests many adults spend less than half an hour outdoors each day.* The sun’s UV rays are fi ltered out through windows, so your skin doesn’t produce vitamin D when you’re indoors.

Top up

Eating fatty fi sh such as tuna, mackerel or salmon, egg yolks, and cheese will help to boost your vitamin D levels. Cod liver oil is a rich source of vitamin D too and can be a relatively cheap way to top up in the winter.

If you choose a supplement, vitamin D3 is better absorbed and better tolerated than other forms, but have a chat with your pharmacist or GP to get the dose right and to make sure it’s suitable for you.

*www.express.co.uk

Your Winter

Vitamin D – Catch a ray of winter sunshine

Feeling a bit grey around the edges and fighting off the winter blues or seasonal snuffles?

The darker days may be having a bigger effect on your health than just yearning for summer’s sunny warmth; you may be in need of a vitamin D boost.

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health

Top hydration tips

• Place clear bottles of water in places where you spend a lot of time – maybe one next to your computer, by your favourite TV seat and on your bedside table. If you always have water to hand, you’re more likely to drink it

• Herbal tea also counts towards your hydration levels and can be a comforting winter warmer. Choose peppermint to aid digestion, ginger for an energetic zing or camomile to relax and unwind

• If you’re not keen on plain water, try fl avouring it naturally with fruit. Orange, lemon, and lime can all add a refreshing edge

** www.journals.lww.com

10 signs you’re running on empty

• Low energy

• Dizziness or light-headedness

• Concentration and memory problems

• Constipation

• Digestive problems such as acid refl ux

• Dry eyes

• Gout

• Joint aches and pains

• Dry skin and fl aking lips

• Headaches

How much is enough?

Many factors determine how much water you need but the best measure is the colour of your urine; aim to keep it a light straw colour. Remember your urine colour can be changed by strong coloured food like beetroot and some kinds of supplements.

H2O – Nature’s tonicIt may seem strange to talk about dehydration in the winter but while the summer heat nudges you to reach for a refreshing glass of water, you’re 40% less likely to feel thirsty in colder weather**. Our sense of thirst also declines as we get older, so it’s easy to miss those early warning signs. If you’ve been grumbling about your health, dehydration could be the culprit. Water is nature’s natural tonic so reach for a glass before opening the medicine cabinet – you could be surprised!

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To keep your spine healthy and mobile you need to move it in all directions; forward, backward, sideways and with a twist, every day. Here are a few beginner yoga moves to get you started.

CatEncourages free-fl owing, smooth movement along the length of your spine.

How to do it• Kneel on all fours with your head in line with

your spine; you might like to put a pillow or folded blanket under your knees

• Relax your tummy

• As you exhale tuck in your tailbone, round your back up to the ceiling and let your head drop down

• Return to the starting position as you inhale

BridgeHelps to improve circulation and alleviate stress.

How to do it• Lie on your back with your knees bent, your

feet fl at on the fl oor a few inches apart, with the same space between your knees

• As you inhale, sink your weight down into your feet and shoulders and gently lift your hips. Keep your toes touching the fl oor

• As you exhale, sink your hips back down to the fl oor and relax

TwistHelps to squeeze and rehydrate the discs between your vertebrae so they stay strong.

How to do it• Start in the same position as Bridge

• As you exhale, let your knees sink down to one side

• As you inhale, bring your knees back to the centre

• On your next exhale, sink your knees down to the other side

• Take your time, keeping your breathing natural and comfortable. It doesn’t matter how much or little you twist

Side stretchStretching to the side isn’t a regular movement for most people day-to-day, so try adding this to your routine.

How to do it• Stand up with your feet parallel, spread

wider than your hips and with your toes facing forwards

• Rest your right hand on your hip and slowly lift your left arm out sideways and up

towards the ceiling. If you notice your left shoulder lifting, pause, relax and drop it down away from your ear

• Keep your weight spread evenly over both feet and stand tall

• Stay in this position for a few breaths

• Sweep your left arm down as you exhale

• Take a couple of breaths and relax your arms before swapping sides

BalanceYour balance improves the more you practice.

How to do it• Standing up straight, take a step forward

so that the heel of your front foot touches the toes of the back foot; as though you’re standing on a tightrope

• Keep your knees soft and a tiny bit bent. Is the weight balanced evenly between both feet?

• After a few breaths, swap so the other foot is in front

• Bring 1 knee up to hip height and touch your palms together in front of you. See how long you can comfortably hold this position

Calming breathUse this short breathing exercise to relax and unwind whenever you’re feeling stressed or anxious.

How to do it• Sit or stand up straight. Relax your face and

let your shoulders drop. You may want to do a few shoulder rolls before you begin – Sitting tall gives you space to breathe effectively but poor posture restricts your breath

• Take a comfortable breath in through your nose – Frowning and breathing in through your mouth can trigger a stress response

• Relax your lips until there’s a little space between them. Softly breathe out through your lips, keeping your face soft – as though you were blowing soap bubbles – When your exhale is naturally longer than your inhale, your body’s response is to begin to relax

You can do this anywhere, any time you need to relax – even standing in a queue or when you’re stuck in traffi c.

Only do what feels comfortable and have a chat with your GP if you’re unsure whether these movements are suitable for you.

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YOUR FINANCES AND YOU Over time, every household fi nds a way to deal with their fi nances to suit their income, saving (and spending!) style and the time they have available. Often that means 1 person takes care of most of the day-to-day work needed to stay on top of paying the bills and looking after what money goes where.

This can mean the other person loses track of the current house insurance or where the savings went this time for which rate. They may never learn how to use the new banking app or get to grips with the budget spreadsheet. They relax, sit back and trust that all is well.

But what happens if the household’s usual fi nancial wizard, for 1 reason or another, can no longer take care of things?

SHARING IS CARINGIf you’re the 1 who usually takes charge of the fi nances, here are a few tips to get you started…

• Set aside some time to take your other half through any important fi nancial arrangements such as insurance policies, savings accounts and regular bills

• If you usually keep the budget in your head, write it down and talk it through together so that you understand all the arrangements

• If you have a joint account, make sure you both have your own access, whether that’s over the phone, online or in branch. Ideally, you should both feel confi dent accessing your account, even if it’s just to check the balance each month

If the fi nancial side of life fi lls you with horror or boredom, ask your other half to take you through any arrangements you need to know to keep the household running.

There’s no need to do everything all in 1 go; learning bit by bit will help you feel more confi dent and in control.

MONEY ON YOUR MIND?If your fi nances are causing you sleepless nights, CABA can help you get back in control. Call +44 01788 556 366 or email enquiries@caba.org.uk to talk to an advisor. We’re open 24 hours a day, 7 days a week.

And remember CABA’s support extends to spouses and partners of ICAEW members too.

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Brussels sproutsTheir strong fl avour means sprouts aren’t everyone’s favourite vegetable, but they’re packed with vitamins A, C and K, as well as potassium, magnesium and digestive fi bre. They also contain glucosinolates, which can help lower cholesterol and protect against cancer. For a sweeter taste, try roasting your sprouts with immune-boosting garlic.

ChestnutsMost nuts have fantastic health credentials, but the chestnut has all these benefi ts with fewer calories. Whether you’re roasting them whole or mashing them into stuffi ng, chestnuts are brimming with heart-healthy mono-unsaturated fats, vitamin C, B12, calcium, magnesium and fi bre.

Cinnamon Much more than just a tasty addition to a hot drink, cinnamon can help to regulate blood sugar levels, enhance brain health and acts as a mild anti-infl ammatory.

ClementinesSatisfy your cravings with these sweet but healthy treats, packed full of vitamin C to help you stave off the winter sniffl es. Their high levels of potassium, calcium and magnesium can also help calm anxiety and boost energy reserves.

ClovesAs well as spicing up Christmas drinks, cloves contain eugenol, which is antibacterial and can help keep winter bugs at bay. They’re also anti-infl ammatory, packed with manganese and have a mild painkilling effect.

ParsnipsFull of nutrients such as vitamins A, B and C, fi bre and potassium, a dose of parsnips can help to lower blood pressure by balancing the body’s sodium levels.

TurkeyTurkey is low in fat and high in quality protein. As well as being rich in B vitamins, zinc, and selenium, it’s loaded with the amino acid tryptophan which triggers the production of serotonin – a feel-good chemical which regulates sleep and your mood. Research has even suggested that turkey can reduce the infl ammation associated with arthritis and protect against cancer of the prostate. Surely it’s too good to eat just once a year!

Festive super foodsIt’s astonishing how soon it comes around – the party’s booked, you’ve stocked up on wrapping paper and the shops are full of festive treats. If you’re worried the festivities could leave your healthy eating plan in tatters, read on to discover some surprisingly nutritious seasonal foods.

Tell us what you think:We hope you’ve enjoyed reading this issue of Perspective. We’d love to hear what you think. To let us have your feedback simply answer the questions below and send them back to us in the post using this detachable freepost form.

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PROVIDING LIFELONG SUPPORT TO PAST AND PRESENT ICAEW MEMBERS AND THEIR FAMILIES

Call CABA +44 (0) 1788 556 366CABA 24 hour helpline 0800 107 6163 (UK only)Talk to us 24 hours a day caba.org.uk/letstalkEmail enquiries@caba.org.ukAll calls are strictly confi dential

8 Mitchell CourtCastle Mound WayRugbyWarks CV23 OUYUK

caba.org.uk

Reci e Corner

Method:

1. Preheat the oven to 200°C (180°C fan/gas 6)

2. Put the celeriac, swede, sweet potato, parsnips and garlic in a large roasting tin

3. Sprinkle with olive oil, cumin, and season with salt and pepper. Toss the vegetables lightly so they are evenly covered in the oil

4. Roast in the top of the oven for 30 minutes

5. Meanwhile, lay a couple of sage leaves on each chicken breast and wrap each 1 up in a slice of prosciutto

6. Take the vegetables out of the oven and turn them over. Lay the chicken on top

7. Roast for another 30-35 minutes until the vegetables are tender and the chicken is cooked through

Ingredients:

• 1 small celeriac, peeled and cut into 2 ½ cm chunks

• 400g swede, peeled and cut into 2 ½ cm chunks

• 2 large sweet potatoes, scrubbed and cut into 2 ½ cm chunks

• 2 medium parsnips, scrubbed and quartered lengthways

• 2 large garlic cloves

• 2 tbsp olive oil

• ½ tsp cumin seeds

• A few sprigs of sage

• 4 skinless, boneless chicken breasts

• 4 slices of prosciutto

• Salt & pepper to taste

CHICKEN ROASTED WITH WINTER ROOT VEGETABLESCook up a warming culinary treat with these easy recipes.bbcgoodfood.com • Serves 2

CABA

8 Mitchell Court

Castle Mound Way

Rugby

CV23 0UY

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RRLE-JYAR-GBYE

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