HELLEBORESSometimes known as the Christmas or Lenten rose these hardy perennials fl ower in late winter and early spring.

PANSIESThese cool weather fl owers with heart-shaped petals can be grown throughout the winter months.

WINTER JASMINEThis evergreen shrub fl owers bright yellow throughout winter and spring. It can be very fragrant and produces black berries.

SKIMMIA JAPONICAAn evergreen shrub with aromatic leaves, Skimmia usually sports bright red berries throughout the winter.

ERICA CARNEAOften called Springwood White, this evergreen shrub has fi ne, needle-like leaves and produces white blooms throughout winter and spring.

WINTER-FLOWERING HONEYSUCKLEAlso known as Sweetest Honeysuckle, these fragrant 2-lipped cream fl owers bloom in the winter and early spring, followed by red berries.

CYCLAMENThe Cyclamen libanoticum fl owers in winter and early spring, producing pale to mid-pink petals with white bases and bold red markings.

The colour of winterDon’t let the cold, dark days get you down. Cheer yourself up with a splash of outdoor colour from these beautiful winter fl owers and shrubs.

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To many people, yoga seems to be about tying yourself up in knots but it’s actually a form of mindful movement. Use these, gentle chair based yoga stretches to help keep your spine mobile and healthy.

Never make a movement that causes you pain or breathlessness. Consult your GP if you’re unsure whether an activity is suitable for you.

GE T RE ADYSit on a fi rm straight-backed chair – a dining chair is perfect - with your feet fl at on the ground. Place a book under your feet if they don’t comfortably touch the ground.

Sit tall with a natural curve in your lower back.

Keep breathing naturally – ideally through your nose.

S t r e t c h

1 Gentle back bend (Improve your posture)

• Reach your arms back until your hands clasp the bottom of each side of the back of the chair, or hold on to the edges of the seat if that feels more comfortable

• As you inhale, draw your shoulders down and your shoulder blades closer together behind you. At the same time, gently arch your back

• Relax as you exhale

• Keep your feet fi rmly on the ground and your face relaxed

2 Side stretch (Look after your spine)

• Hold the chair seat with 1 hand and, as you inhale, bring your other arm out to the side and up, as far as feels comfortable

• Keep your shoulders relaxed

• Hold this position for a breath or 2 as you imagine stretching 1 side of the body

• Relax your arm down slowly as you exhale

• Take a couple of breaths before swapping sides

3 Twist (Ease constipation and keep your

spine’s discs flexible)

• Put your right hand on your left thigh

• Clasp the chair seat or the back of the chair with your left hand

• Imagine growing taller as you inhale

• Turn gently round to the left as you exhale

• Stay turned to the left for a breath or 2 before turning back

• Take a couple of breaths before you swap sides

4 Balance (Prevent falls)

• Stand tall next to a solid surface you can use as a support such as the kitchen worktop or a window sill

• Hold onto the support and lift 1 heel. You can try letting go of the support at this stage

• If you feel confi dent, you can lift your foot right off the fl oor and bring your knee a little higher. Stay in this position for a few breaths before you slowly put your foot back down

• Take a few breaths before you swap sides

• Every time you balance, your nervous system is mapping where you are relative to gravity. The more you practice, the more accurate your map – and the better your balance

y o u r s e l fTAKE A BRE ATHERUse this short breathing exercise to relax and unwind whenever you’re feeling stressed or anxious.

How to do itSit or stand up straight. Relax your face and let your shoulders drop. You may want to do a few shoulder rolls before you begin.

Take a comfortable breath in through your nose.

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.

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

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10 foods that fight inflammationInfl ammation is the body’s way of fi ghting infection and healing injury. It shows as pain, redness, swelling and warmth that disappears when the job it needs to do is complete.

Long-term infl ammation can cause damage and has been linked to many diseases.

New research suggests that the best ways to quell infl ammation come not from the medicine cabinet, but from the kitchen. Here are a few culinary infl ammation busters and some ideas for incorporating them into your diet.

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Fatty fishWhether you choose salmon, mackerel, tuna, or sardines, you’ll benefi t

from their omega-3 fatty acids. Team with lemon and garlic and grill for

a quick, tasty meal

NutsEating nuts like almonds and walnuts has also been linked to living longer.

Chop and sprinkle a handful on your porridge in the morning

FruitAll fruits are infl ammation fi ghters, but berries are the best. Add their juicy

goodness to yoghurt or muesli

GingerSome research indicates that ginger may be more effective at reducing pain

and infl ammation than regular over the counter painkillers. Boil grated ginger

root with lemon for a warming, zesty winter tea

Green teaOther benefi ts of choosing green tea for a daily cuppa include lower blood

pressure and improved memory. Try it fl avoured with lemon, ginger or mint

Olive oilThis heart-healthy unsaturated fat also helps keep arthritis at bay. Whizz

together with vinegar and a twist of black pepper and drizzle liberally over salad

CinnamonA warming winter spice that helps fi ght off infection, dementia and diabetes.

Spice up poached pears, carrot soup or add a new dimension to a warming

chilli con carne

BroccoliPick any dark green vegetable including spinach or kale and you’ll also be

protecting your heart and eye sight. Bake broccoli with smoked haddock

in a creamy cheese sauce to keep out the cold

TurmericThis warming yellow spice has been used as medicine for

centuries and is delicious added to hearty soups and stews

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YOUR FINANCES AND YOU Over time, every household negotiates a way to deal with their fi nances to suit their skills, needs 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 expert, 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 pointers 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 both understand any decisions that need to be made about spending

• Make sure they feel confi dent accessing their banking whether that’s over the phone, online or in branch. Ideally, even if it’s just to check the balance each month

If the fi nancial side of household passes you by, ask your other half to take you through the arrangements you need to know to keep things running

Remember your spouse or partner are also eligible to use our services. Register their details online at caba.org.uk/contact-us or call us on 01788 556 366 to keep them up to date with everything CABA can offer.

MONEY ON YOUR MIND?If your fi nances are causing you sleepless nights, CABA can help you get back in control. Call 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.

There’s a clear link between strong social connections and better physical health. Research shows that being part of a community can help you live longer and stay healthier than people who feel lonely or feel isolated, independent of the quality of your diet or how much you exercise.*

Here are some strategies to help you stay connected…

Join a groupThere’s a group for every kind of interest and hobby – even a solitary pursuit like reading can become sociable when you join a book club. How about a fi shing club, a local heritage group, theatre group, Rotary club, walking groups like the Ramblers, the WI, community choir, nature conservation group, orchestra, poetry group, or cycling club? The list is endless.

Your local council should have a directory of local groups. You could also try your nearest community centre, look through the local paper, or talk to charities like Age UK to fi nd out what’s happening near you.

LearnThere’s nothing like learning new skills in a group to forge friendships. You could learn how to play golf,ride a horse, speak another language, knit, dance, write calligraphy, write

computer code, give fi rst aid, sail, or how to meditate. Check with your local community college to fi nd out what’s available.

VolunteerGiving back isn’t just good for the community; it can boost your own health and happiness too. Talk to local branches of charities, schools and food banks about how you can share your time, knowledge and expertise to help out.

Find out more at caba.org.uk/get-involved or call +44 (0) 1788 556 366.

*www.mcmasteroptimalaging.org

Telephone friendship serviceIf you’re aged 60+ and feel lonely or isolated, our telephone friendship service can introduce you to a befriender with similar hobbies and interests, who you can chat to on the phone each week. Call +44 (0)1788 556 366 to fi ndout more.

7 LIVING WELL ISSUE 6

Tell us what you think:We hope you’ve enjoyed reading this issue of Living well. 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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Reci e Corner

Ingredients:

• 1 chicken, about 1.8kg/4lb in weight

• 2 onions• 6 celery sticks• 6 carrots• 2 bay leaves• 2 thyme sprigs• 1 tsp black peppercorns• 50g butter• 100g smoked bacon lardons• 3 small turnips, peeled and

cut into wedges• 1 tbsp plain fl our• 2 tbsp wholegrain mustard• 3 rounded tbsp crème fraîche• Good handful parsley, chopped

Method:

1. Put the chicken in a large pot. Halve 1 onion, 1 celery stick and 1 carrot. Add to the pot with the herbs, peppercorns and a sprinkling of salt. Add water to come halfway up the chicken, bring to the boil, then cover tightly and simmer for 1½ hrs. Cool slightly, remove the chicken to a dish, then strain the stock into a bowl

2. When the chicken is cool enough to handle, strip the meat from the bones and tear into pieces with your hands

3. Chop the remaining onion, and cut the celery and carrots

into thick slices. Heat the butter in the same pot, add the onion and lardons, then gently fry for 5 mins until just starting to brown. Add the remaining veg, then fry for 2 mins. Stir in the fl our, then cook for 1 min. Measure 900ml stock (if you don’t have enough, make it up with water), then gradually add to the pan, stirring. Cover, then simmer for 20-25 mins until vegetables are tender

4. Return the chicken to the pan with the mustard and crème fraîche, then return to a simmer, stirring gently. Season and sprinkle with parsley

MUSTARD CHICKEN WITH WINTER VEGETABLESbbcgoodfood.com • Serves 4 - 6

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

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8 LIVING WELL ISSUE 6

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