Tips & Tasters

Download some sample pages from our health and wellbeing diary (PDF format)

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This section of the site gives you a taste of the range of content available to you in our Members Area.

All proceeds raised through membership fees are put back into improving the site and adding more articles for members to enjoy. If you like what you see please tell your friends, family and colleagues about us.

Check out some of this months highlights below:

Apple Tree News

Download the latest edition of Apple Tree, our health and well-being newsletter (PDF format)

click here to open

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View pictures and videos of our Health and Fitness Advisors demonstrating some of the exercises we may recommend to you in our training sessions and classes.

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Knowledge Centre
Our knowledge centre contains useful information grouped under two separate areas: Medical and Sports. Our medical area contains articles on some of the most common health related topics of the month. New articles for February include a spotlight on arthritis and diabetes. Articles are submitted by our advisory board, which includes a Doctor, Nutritionist, Personal Trainer, Chiropractor, Psychiatrist, and Holistic Therapist.

Our sports area contains articles and fact sheets on specific topics. We may have interviews with elite athletes on how they reached the top of their game or articles on how to start a new activity from scratch.

Taster Article: Know Your Numbers! By Anna Titley

The Blood Pressure Association estimates that 16 million people in the UK have high blood pressure. However, 5.3 million of those don't realise they have the condition, and as a consequence are putting themselves at risk. To raise awareness and encourage more people to get their blood pressure checked, BPA are running their Know Your Numbers! campaign. Their campaign week offers a free blood pressure check to every adult at 'pressure stations' in the community. So how much do you know about your vital statistics?...

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Recipes
We often get asked for some good recipes for losing weight and improving nutrition. We have drafted in one of the best health-conscious cooks around to create recipes that you can enjoy guilt-free.

Nutrition
Here we offer access to over 60 tip sheets on a range of topics related to nutrition and weight control. Learn how to make sensible choices when dining out, shop to save money whilst improving your nutrition.

Taster Article: How can you get your 5 a day? By Anna Titley

We all know we should be eating at least five portions of fruit and vegetables per day, but it's not always easy to cram them into your daily eating patterns. Here are a few ideas on how to make a habit of eating well.

Breakfast
Add fruit to your cereal, using oats or muesli with low-fat milk. You could even try substituting fruit instead of jam on your toast! This way you've had at least one serving before you even leave the house!

Mid-morning snack
Grab a piece of fruit or a handful of berries. Why not try a different fruit everyday? And in the summer freeze berries or grapes for a refreshing treat.

Lunch
One word for you: salad! It's low in calories and fills you up. You really can't have too much of it and you may get in two or three servings of vegetables in one meal.

Afternoon tea
For a snack why not try some veggie sticks? Use your imagination and anything can become a dipping stick for a low-fat sauce. Carrots, cucumber, courgette..

Dinner
Stir-fries are brilliant because you can load them full of veg AND get your protein from meat. Challenge yourself to see how many varieties you can get into one meal!

Dessert
Nothing can bump up your serving count more than a fresh fruit salad. Choose your favourites from the fruit bowl and serve with yogurt or low-fat custard.

Smoothies
These are a brilliant way to pack yourself full of goodness and increase your daily portion count. They can be whisked up in seconds and are much more refreshing than squash. Try experimenting with different combinations of fruit to find out which flavours complement each other.

Rainbow eating
Coloured fruit and vegetables give us the most antioxidants and nutrients, which decrease the chances of developing chronic conditions and degenerative diseases. Make sure everything on your plate is a different colour!

Try something new
Next time you're in the supermarket, have a look around your fruit and veg aisle. Aim to pick up at least one piece a week which you are not familiar with. It's a perfect way of introducing new tastes to your culinary repertoire.

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Entertainment

For some light relief: read quotes, view videos and take part in competitions:

"A man's health can be judged by which he takes two at a time, pills or stairs " - Joan Welsh

"I have to exercise in the morning before my brain figures out what I'm doing" - Marsha Doble

"If your dog is fat, you're not getting enough exercise" - (Author Unknown)

"The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease" - Thomas Edison

Win a Lovely & Healthy Shop Voucher!

One lucky member picked at random will receive a voucher to spend in the Lovely & Healthy shop.

All you have to do is arrange these letters to make the name of a popular sport...

G I E N R O E I T E R N

To enter this months competition send an email with your answer, including your name and contact details to competition@lovelyandhealthy.co.uk and we'll pick a lucky winner at random. Please note that the closing date for this competition will be March 15th 2008.

Have these free tips and tasters enticed you enough to become a member?

Then why not subscribe to the members area today. it costs just £5.00 for a 12 month subscription. Remember - all proceeds will be put into improving the site and adding more articles for you to enjoy.