Our minds are constantly working to remember important details and make decisions. So it’s no wonder that many of us find it difficult to stick to our best intentions like healthy eating or being more active. You don’t ponder for hours whether you will or won’t brush your teeth. That’s because it’s a habit. Something that happens almost automatically.

So the key to success is to turn those healthy intentions into a habit. Get in the zoneMake it easy to get started. First, change your environment so you’re ready to take action. If your intention is to go for a brisk walk each morning, put your trainers, clothes and everything you need ready in a place where you just can’t miss them.

Take it a step at a timeStart with an action that’s so small and simple it’s almost impossible to avoid doing it. Put your clothes on. Go outside. And walk for just 1 minute. After that, you could finish, but you might find that you walk for another minute. Be consistentDo the same thing every day ideally at the same time so, like cleaning your teeth, it just becomes something you do. And remember you don’t celebrate cleaning your teeth every day for a year then stop. Consider your new good habit to be an investment for life. Habit stackBuild your new habit into an existing one. For example, if you usually have a cup of tea every morning, try filling the kettle, putting out your mug and a tea bag, then go for your walk and afterwards have your cup of tea.

BUILD AHABIT

Discover a better way to stick to your best intentions.

PERS

PECT

IVE

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As time goes by it’s easy to focus on what you can see in the mirror. But ageing well is more than skin deep. Fortunately there are some quick and easy tests you can do at home without any special equipment to find out if you’re going strong or going downhill fast.

STABILITY: The balance test

Stand up straight with your arms crossed, hands resting on the front of your shoulders.

Lift up a leg with your knee bent – it doesn’t need to be very high - and close your eyes.

Time how long you can stay there without your foot touching either your other leg or the floor and without moving your arms out of position.

Balancing is a skill and like all skills, it improves with practice. Try working some balance practice into your day-to-day routine

- maybe when you’re cleaning your teeth or putting on your socks. When you feel confident on a smooth flat surface, challenge yourself by balancing on an uneven or soft surface like grass.

STRENGTH: The chair stand test

Place a hard chair like a dining chair against a wall so it’s stable.

Sit down in the middle of the seat with your arms crossed, hands resting on the front of your shoulders.

Count how many times you can stand up completely and sit back down again in 30 seconds.

Every time you sit in a chair is a chance to practice by making a habit of getting up out of your chair without using your hands. Aim to rise straight up by pushing down into your feet rather than tipping your body forwards and using the momentum of your body weight.

Average age Good balance time

30 28 seconds

40 16 seconds

50 9 seconds

60 7 seconds

AgeGood amount

of chair stands (women)

Good amount of chair stands

(men)

Under 40 20 22

40-50 17+ 19+

60 17 19

TEST YOUR AGE

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HEART RATE: The pulse test

Like any other muscle your heart needs exercise to perform at its peak.

Find your pulse by lightly placing your first and middle finger against the skin of your wrist at the base of your thumb.

Count the number of beats in 30 seconds.

Double that number for beats per minute.

The average resting heart rate is 60 beats per minute.

Walking is an ideal way to strengthen your heart and lungs. Start with short strolls and work up to longer or faster walks, including hills. If you sit a lot, aim to get up and move every 30 minutes - you could lunge, jump or march on the spot.

WEIGHT: The waist measure test

Visceral fat – the kind that wraps around organs – is linked to heart disease, stroke and diabetes and tends to sit around your belly.

To measure your waist:

Find the bottom of your ribs and the top of your hips.

Wrap a tape measure around your waist, midway between these points.

Breathe out naturally before taking the measurement.

The risks to your health increase if your waist size is more than 35 inches for women or more than 40 inches for men.

Visceral fat responds best to a change to your food choices rather than sit-ups. Try reducing the amount of sugary and processed foods you eat and limit your intake of simple carbohydrates such as pasta. It can also help to cut down on alcohol. Replace with plenty of fresh vegetables, fruit and home cooked meals.

Remember, if you’re concerned about any of your results, have a chat with your GP.

Your heart rate can increase when you’re stressed, dehydrated, if you have diabetes or if you’re taking some kinds of medications. Thyroid problems can also change your heart’s rhythm. Call into your GP for a check-up if you’re concerned in any way.

As the days grow longer and brighter, and spring blooms blossom, you might be inspired to get out and get active. But what if you feel like your get up and go already got up and left? If you’re tired of feeling tired, try embracing these healthy habits and you’ll have a spring in your step in no time;

CHOOSE LOW GI FOODS

Quick sugar fixes may give you a rush but you’ll just as quickly be crashing. Instead, choose whole, unprocessed foods with a low glycaemic index. Vegetables, nuts, brown rice and oats provide your body with energy more steadily and fuel you for longer

Breakfast

Natural, unsweetened yoghurt with fruitGranary or seeded toast with nut butterEggs with granary or seeded toast

Snacks

Handful of nuts and seedsFruitNatural yoghurtHummus and oat cakes

Lunch

Salad with a protein such as chicken,tuna, salmon or eggs Homemade vegetable soup

Dinner

Sardines on granary or seeded toastVegetable omeletteBaked potato with tuna or beansVegetable stir-fry with brown rice

Eat for ENERGY

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HIGH GI

LOW GI

1 2

TIME / HOURS

BLO

OD

GLU

COSE

LEV

ELS

EAT REGULARLY

Don’t wait until you’re feeling dizzy with hunger before eating. You’re far more likely to reach for the sugary snack

STAY HYDRATED

Your body is made up of about 60% water. It’s involved in every bodily system from lubricating your joints to digesting your dinner. Studies show that even mild dehydration causes fatigue and affects mental performance

GET A GOOD NIGHT’S SLEEP

Make your routine one that priorities a restful night’s sleep. Keep to a regular bedtime each night. Switch off any screens - including your phone - at least 30 minutes before you sleep. Make sure your bedroom is quiet, dark and cool

LIMIT YOUR ALCOHOL INTAKE

Alcohol is a diuretic which means it causes dehydration and can disrupt your sleep, draining away your energy reserves

Learn more with CABA’s new eat and exercise for energy course at caba.org.uk/courses

Brighten up your spring menu with some edible flowers. Calendula

A pretty orange or yellow flower that gives summer salads and stir fries a peppery citrus tang. It’s also a delicious addition to coleslaw or pasta dishes. Traditionally calendula is said to be anti-inflammatory and has been used to help heal wounds.

Sow seeds from March to May

Carnation

Use the slightly peppery or clove-like taste of carnation petals with grilled meats, salads and stir fries or to give your cheesecake a zing.

Sow seeds from January to April

Nasturtium

Add a pretty peppery punch to salads, stir fries and curries with nasturtium petals. Traditionally these flowers are used in herbal medicine for chesty colds.

Sow seeds from March to June

Viola

Violas add vibrant colour as a cake decoration. Both the flowers and leaves are edible and add a mild sweetness to fruit salad and desserts. The flower is also full of antioxidants.

Sow seeds from June to July

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Low GI meal ideas

Eating pretty

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According to research, this is because we don’t just think in our heads but with our whole body. Especially our hands. Psychology has labelled this creative intelligence as ‘embodied cognition’.

It’s why handwriting rather than typing means you’re more likely to remember what you’ve written. And you’re likely to be more creative, have better problem solving and sharper critical thinking skills, when using paper and pen to make notes.

So, if you need to generate creative new ideas or solve a problem, then do something as you ponder – whether that’s working with wood or going for a stroll.

MINDFUL ACTIVITY

Becoming absorbed in an activity simply for the pleasure of performing it rather than the outcome can be very calming. It’s a type of mindful meditation and unlike passive relaxation, like taking a bath or watching TV, you’re very much engaged in the process.

Schedule regular time for activities that allow your brain space to process your thoughts and

experiences to give you a fresh perspective. Maybe you lose yourself in baking, writing, dancing, tai chi, playing music, or singing. Everyone has their own way to find some head space. Discover your own personal formula. Remember it’s all about the process and not the outcome. Take time to savour the journey.

Have you noticed that you get your best ideas when your brain is taking some downtime or has slipped into ‘neutral’? A flash of inspiration might strike you in the shower, or when you’re walking or driving.

You could immerse yourself in a creative project at home, but it can be more rewarding to share.

Contact the Crafts Council to find your local craft club on 020 7806 2500

Men’s Sheds are a nationwide organisation where you can rediscover making and mending. Call 0300 772 9626

Alternatively look up activities in your local community centre or start a club of your own!

thinking? It’s not all in the mind!CABA works in

partnership with…

We’ve teamed up with Relate to offer couples and family counselling (including children up to 12 years’ old) to help you rebuild and repair those important relationships together.

Access tailored, expert support for people on the autism spectrum and their families, including emotional support, parent-to-parent telephone services and education rights advice through our partnership with the National Autistic Society.

Our partnership with Dementia UK gives you and your family direct access to specialist emotional and practical support through Admiral Nursing Direct.

Learn more about the emotional support from caba.org.uk/how-we-help

Where there’s a will…Generally we prefer to avoid thinking about the end of our life, but if you have dependants or you’re concerned about what happens to your assets after you’ve died, then you need to make a will. You might think that if you’re married or in a civil partnership, everything is already taken care of. But you might be surprised to learn that your other half may not automatically inherit everything you own.

Without a will, there could be a delay while your affairs are agreed and finalised by the court. And if you’re in a relationship but not married or in a civil partnership, then no matter how long you’ve been together, your partner won’t inherit without a will detailing your wishes.

Making a will - some things to consider

• The value of your estate or assets• How you want to divide your belongings and money• Who will look after any children• Who will be your executor – the person

who gathers and distributes your assets

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FAMILY MATTERS

Get help writing your will If your wishes are straightforward, you can write your own will. The Money Advice Service has some useful guidelines. Or a solicitor can write your will for you for a fee. And each November, Will Aid provides wills in return for a donation. Find out more at willaid.org.uk

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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 confidential

8 Mitchell Court Castle Mound Way Rugby Warks CV23 OUY UK

caba.org.uk

Reci e Corner

Method:

1. Preheat the oven to

220c/200 Fan/Gas 7 and

line 2 large baking trays

with baking paper

2. Put the vegetables into a bowl, add the oil and season

with salt and pepper. Toss until coated. Arrange in a

single layer on the baking trays

3. Roast in the oven for 30–40 minutes, or until golden

and little crisp – turn halfway through if needed.

Leave to cool on the baking trays

4. For the dressing, measure all of the dressing

ingredients into a jug. Mix well and season with salt

and pepper

5. Put the vegetables on a serving platter or in a bowl.

Pour over the dressing and check the seasoning.

Scatter with the feta (if using), mint and basil

and serve

Ingredients:

• 2 small or 1 large aubergine, halved and cut into 15mm slices

• 350g peeled butternut squash, cut into 2cm in cubes

• 2 medium courgettes, halved and cut into 1cm slices

• 2 large red peppers, seeds removed, cut into large 4cm pieces

• 4 tbsps olive oil

• Salt and freshly ground black pepper

• For the dressing

• 2 tbsps balsamic vinegar

• 4 tbsps olive oil

• 1 tsp caster sugar

• 1 heaped tsp grainy mustard

• 1 shallot, finely chopped

• 1 garlic clove, crushed

To serve• 100g feta, crumbled (optional)

• 2 tbsps chopped mint

• 2 tbsps chopped basil

ROASTED VEGETABLES WITH HERBS AND FETA Eating more vegetables can protect you from arthritis, stroke, heart disease and can even slow down your body’s ageing process. Here’s an easy way to pack extra vegetable vitality into your meals. Add grilled oily fish or chicken if you feel you need some extra protein. bbcgoodfood.com • Serves 2

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