Marbella Healthstyle


01. Sierra Nevada

We decided to take a trip up to the Sierra Nevada to make the most of the snow. I still find it crazy that you can be on the on the beach in the morning and, a few hours later, in a winter wonderland. It’s only a few hours drive away, but feels like you are in another world and I feel so lucky so be able to have the best of both. It was my little girl’s first time skiing and she absolutely loved it. I took her up myself, which was a challenge to say the least, but I loved every minute and, let’s just say, the experience was one to remember. The little village has everything you could want for a weekend’s skiing - great slopes, restaurants, bars, hotels and kids’ clubs.

We stayed at the Melia which is right in the middle of the village; I made good use of the gorgeous spa (while Daddy looked after the kiddies) and it was just what I needed after a day of skiing. We are going back at the end of the month and hoping to stay at the new El Lodge, which has recently been renovated and looks a dream. Perfect!

02. Michael Campbell

I was very excited to be able to have a golf lesson with the charming Michael Campbell this month at his new new golf academy in the Villa Padierna Golf Resort. The facilities were top drawer, with a beautiful, manicured driving range, an indoor area to practise your swing (and to shelter from the sun or rain) and a perfectly formed putting green. I was a little nervous about showing my swing to a professional (a US Open champion, no less), but he put me at ease straight away and it was as if I had known him for years. He gave me some excellent advice throughout the lesson and my swing had definitely improved by the end. I can’t rate Michael highly enough; for someone who has played golf his whole life and has had such a successful career, he made me feel welcome, relaxed and, by the end, quite confident in my ability. He even said that I had some talent, which made me feel over the moon. What better compliment could anyone receive from a golfing pro? I am looking forward to my next lesson and, who knows, maybe I’ll be on the next UK ladies’ tour. Well, I can dream, can’t I?

03. Tarifa

We have been been exploring the beautiful coastline and finding new beaches along the way. There are some wonderful spots, with caves and coves and pure white sands, which I never knew existed. Nothing beats getting out in the fresh air and letting the kids go wild - it clears our minds and keeps them happy! Our favourite beach was Playa Bolonia, just north of Tarifa, about an hour’s drive past Gibraltar. It was breathtaking; unspoiled, peaceful, relaxed and cool. Tarifa is an amazing town with an authentic hippy vibe, full of surf shops and little bistros. It has a great atmosphere too - very relaxed and welcoming. We took the opportunity to take a boat out to sea for a spot of whale watching and were lucky enough to see a sperm whale which was spectacular and, given the time of year, a real treat. The kids loved it and so did we.


“For every Angel needs a HALO”. I’m so excited to be in the process of designing and creating a gym wear range for women to help raise awareness and money for Ciudad de Los Niños, the children’s orphanage in Málaga. They do great work, looking after many children from tots to teens who have experienced all manners of abuse, providing them with a safe haven and an education. Having young children myself, this charity really holds a special place in my heart and hopefully I can raise some funds, through positive awareness in sports and activities, to give a little back. As well as the gym wear line I’m also hoping to organise some fun fundraising days with salsa dance lessons, zumba classes on the beach and coast to coast walks. I would love everyone to come down and get involved. All the proceeds will go directly to the charity LIVE which looks after the orphanage and does such great work. Ciudad de Los Niños already has some great contributors including Costa Jump and Tivoli World, but this is my way of trying to give something back to these beautiful children of Málaga. There will be five sets in the collection, with different styles and colours and will be available {just waiting to confirm this but golden tarts said they would do it } from Golden Tarts salon in Puerto Banús from April. I chose the name HALO as it stands for Help Aid Local Orphanage and this is exactly what I hope to do. I’m a firm believer that these children (as corny as it sounds) are our future and deserve the best start in life. They need to be protected, looked after and shown that there are people out there who care. They are pure souls and truly are angels who walk this earth. I hope everyone will get behind me.

05. Kangen Water

We all know that water is good for us and I try to drink as much as I can but this month I’ve had a new Kangen water system fitted in my home. Basically it produces ionised alkaline and acidic water though electrolysis and it fits directly onto my main water supply. You may have heard of the alkaline diet? Well, this works in the same way. It has been proved that it is harder for diseases and infections to survive in an alkaline body so by drinking the Kangen water you are making your body more alkaline on the pH scale and, by so doing, increasing your chances of being healthie You can use the acid water for household cleaning (it works wonders on my windows for instance!) but there are many types of hidden toxins in bottled and tap water, which you may never know are there. By filtering it and converting it to an alkaline balance you are making it much better for you and taking away the stress of your body having to eliminate these toxins.

Dr Hiromi Shinga, who pioneered the colonoscopy, is a firm believer in Kangen water and insists that it’s the only type of water you should drink to eliminate toxins and keep your body at its optimum pH level. Now, you might think this all sounds like a load of rubbish and that by simply drinking more water in the first place is going to help you feel better. Well, all I can say is that I have been drinking it for a few weeks and I have definitely noticed a difference in the way I feel - and it tastes great. This is one fad I’m going to stick to!

06. Interior Design

Before moving to Spain I was working towards a career in interior design, which has always been a real passion of mine. I moved around a lot in the UK, due to my partner’s career and every house we moved to I completely re-designed. I found the whole process very interesting and loved creating different looks and styles. Eventually I decided to do a Kelly Hoppen course a few years back, as she has always been very influential in the way I designed my houses. I learned a tremendous amount and enjoyed it, but then, having found out I was having twins, it was put on the back burner. There are some fabulous interior design shops here on the Coast, Udesign being one of my favourites. You can design anything from sofas to beds and they can create it for you, using the highest quality materials. I designed and renovated our whole house from top to bottom; we had everything removed so it was a blank canvas. By the time we had finished, it was literally a shell. It’s not been easy but I’ve loved every minute. Well, maybe not every minute - we slept on the sofa for about three months while the bedrooms were being decorated - but its definitely something I would love to do in the future. There are already some fantastic interior design firms in Marbella, but now that the kids are nearing school - who knows?

07. Birthday Celebrations

This month I have two big birthday celebrations coming up: first my twins turn two and then I am hitting the ‘Dirty 30’. We will probably keep it simple with a barbecue for the nippers at the house with friends and family and some children’s entertainers. There are some great companies out there, like Marbella Parties, who provide everything you could need, such as face painters and magicians, so I will definitely be getting in touch to organise some fun for the kids. I have no idea what I have to look forward to, because my celebrations are being kept under wraps by the Mr. I just hope he hasn’t planned a skydive!

I’m really looking forward to having a good old pamper at the new Bardou salon in Puerto Banús; it looks amazing and has so many different treatments on offer.

It’s always great to have a few hours to yourself to make you feel refreshed and revitalised!

08.Omega 3

I’ve been trying to eat more fish as I know it is such a good source of Omega 3 and one of my favourite things is salmon teriyaki. I make it all the time, because it’s so quick and easy to prepare and cook. I just grill the salmon on my George Foreman grill for a few minutes, add some salt and pepper, dash on some teriyaki sauce and, Bob’s your uncle, it’s done. I like to have mine with some broccoli and green beans - healthy and delicious.

09. Yoga

I have been trying to find new ways to exercise this month and have really fallen for yoga. My teacher, Michelle, comes to my house or we meet on the beach and practice yoga for about an hour. It’s such a lovely way to clear your mind while toning your whole body. There are some fabulous yoga studios in and around Marbella and an amazing yoga retreat, the Shanti Som, which is located within the Sierra de las Nieves Nature Park. It is a boutique hotel, spa and retreat with Oriental gardens and a beautiful swimming pool. There are yoga classes throughout the day for every level of expertise, from beginners to advanced and there are also lessons from guest teachers throughout the year. It really is a spiritual haven, beautifully designed with a calming atmosphere, a place where you can fully recharge your mind, body and soul, I am hoping to plan a girlie weekend away there very soon. Can’t wait!

10.Food for thought

“What if I fail? But, darling, what if you fly?”

This has always been one of my favourite quotations. Sometimes you have to take risks and push yourself. There might always be people, situations or reasons to hold you back, but if you believe in yourself and are true to yourself you can achieve anything. If this is the only thing I manage to teach my kids, I’ll be a happy mum

To Gluten or Not to Gluten?


This is the question on everyone’s mind. Is it just the latest health trend? Or is there actual substance to the claims that gluten is just no good. For many people, avoiding gluten has become a cultural choice, as well as a dietary one. So, lets get to the bottom of this.

What is gluten?

One of the most heavily consumed proteins on earth is created when two molecules, glutenin and gliadin come into contact and form a bond. When bakers knead dough, that bond creates an elastic membrane, which is what gives bread its chewy texture and permits chefs to toss, twirl and shape their dough. Gluten also traps carbon dioxide, which, as it ferments, adds volume to baked goods.

What is celiac decease?

Celiac disease is an immune disorder in which people cannot tolerate gluten because it damages the inner lining of their small intestine and prevents it from absorbing nutrients. Gluten is a protein found in wheat, rye, and barley and occasionally in some products such as soy, dressings, vinegar and more.The immune system is the body's natural defence system and normally protects the body from infection. But when a person has celiac disease, gluten causes the immune system to react in a way that can cause intestinal inflammation irritation or swelling and long-lasting damage.

What is gluten intolerance?

Identifying gluten intolerance may be more challenging if you don't have celiac disease because you may not have the characteristic digestive ailments. Instead, those with less serious gluten intolerance are more likely to feel non-digestive symptoms of celiac disease. Examples include headaches, fogginess and pain or numbness. Furthermore, the effects of gluten on the body in non-celiac gluten intolerance take longer to appear.

What has Happened?

The most obvious question is also the most difficult to answer: How could gluten, present in a staple food that has sustained humanity for thousands of years, have suddenly become so threatening? There are many theories but no clear answer. Some researchers argue that wheat genes have become toxic. Researcher, Davis, has said that bread today is nothing like the bread found on tables just fifty years ago: “What’s changed is that wheat’s adverse effects on human health have been amplified many-fold. The version of ‘wheat’ we consume today is a product of genetic research. You and I cannot, to any degree, obtain the forms of wheat that were grown fifty years ago, let alone one hundred, one thousand, or ten thousand years ago. We have to restrict other carbohydrates beyond wheat, but wheat still stands apart as the worst of the worst.’’ “As many as forty percent of us can’t properly process gluten, and the remaining sixty percent could be in harm’s way.” - New York Times

Nobody can say for sure why the rise in celiac disease has been so rapid. The modern diet may be to blame, or stress levels and lifestyle. There is also growing evidence, in animal studies and in humans, that our micro biome, the many bacterial species inhabiting our gut, can have a significant impact on a range of diseases.

Regardless to whether you are giving up wheat as a lifestyle choice, dietary requirement, or maybe just following a trend, there is plenty of choice. In most places there is at least an awareness compared to even just a few years ago! Sales of gluten-free products are estimated to exceed fifteen billion dollars by 2016, twice the amount of five years earlier. So, for people like me that have a gluten intolerance, there is hope that I will still be able to have a pizza or pasta occasionally!

Festive Part perfect by Jess Miles

Festive PartyMakeupWinter party season has arrived! This really is my favourite time of the year as you can really go for it with glitz and glam when doing your make-up. Nothing screams Christmas or New Year’s Eve party quite like some sparkly eye shadow and a glamorous hair do.

To achieve this hairstyle:

 This look is very simple but effective and it looks fabulous on long hair and short hair alike.

 This is how I created it...

 First, brush the hair through and apply some heat protecting serum, I like to use this one (L’Oréal Studio Line Hot & Smooth Hot Curl Spray). This look normally works better on hair that hasn’t been freshly washed as it will hold the style better and won’t drop out as quickly. Once you have applied the serum, divide the hair in sections about an inch wide. Now, using a curling wand, - depending on how tight you want the curls, I find using a thinner wand for longer hair and a wider wand for shorter hair works best for this look- start to curl the hair from just below the root in both directions, I normally do one to the left and one to the right and carry on with this pattern. When you have finished curling all of the hair apply a generous amount of hairspray while the curls are still untouched; this will help them to stay in longer.

Let the curls set for about 5-10mins and then tip your head upside down and start to run your fingers through the curls to loosen them up; do this from the root so as to add some volume. Flip your hair back the right way up and backcomb the roots a little if needed. Apply a little more hairspray and any accessories you want and there you have an easy, sexy, party-ready hair do!

To achieve this makeup:

 When I think of gold season I automatically think gold, warm toned browns and luscious lashes, so that is exactly what I did for this eyeshadow look; it’s timeless and sexy and something you can recreate for yourself.


It may seem a little strange at first but for this look it’s best to do the eyes first, as it contains a lot of heavy pigmented colours and it’s inevitable that they are going to drop down onto the cheeks. By starting with the eyes it allows you to clean up underneath and get a flawless finish when it comes to applying your foundation.

 I started off by applying a pearlescent white shadow as a base; by using white first it makes the colours you layer over the top stand out a little more. On top of the white, I applied the KIKO water eye shadow in the shade ‘yellow’, this is a really bright gold and is perfect for this time of the year.

Once I had applied this colour all over the lid, I started to apply a medium brown colour very gently in the crease of the eye and taking it out in the shape of a triangle. With this look it’s good to use something as a guideline, like a piece of tissue or a piece of body tape, it looks best when its super neat. Once the brown is applied and blended in to the gold, I started to apply the two darkest shades from the KIKO colour fever eye shadow palette in the shade ‘coral burgundy’ which is a very warm burgundy pink, again into the crease and out to the outer corner.

This colour over the top of the gold and the brown gives a lovely subtle warmth to the whole look and complements the colours wonderfully. I also applied a little of this colour with an angled brush along the bottom lash line, this outlines the eye and joins the top and the bottom together. Finish this off by adding a black liner inside the lower waterline. When this is all applied and blended so there are no harsh lines, apply a black liquid eyeliner along the top lash line; how you decide to apply this is totally up to personal preference. Some people like it really thick whereas some people like it very thin. Once you have tried out a few different styles it is easy to decide how you prefer to wear yours. To complete the eyes, apply a thick coat of mascara or some false eyelashes, my favourites are the Eylure Volume No.70 lashes, they add volume and length without looking fake.

When the eyes are complete, apply your face makeup as you normally would, taking care not to go over the eye make-up and to finish the look, apply your favourite lipstick. This particular eye make-up goes just as well with a nude lip as it does with a deep plum, so it is purely down to personal preference. You can also make adjustments in colours so this look can carry you straight through to the New Year.


  -Our resident beauty girl-abouttown Jess Miles brings us the hottest beauty tips this festive season to have you dazzling and sparkling even more than the star on the top of your Christmas tree!-






Effective Treatments for Urinary Incontinence


Dr. José Manuel Fernández Montero Head of Urology Unit HC Marbella Hospital International

Urinary incontinence is defined as any involuntary loss of urine that causes a social or hygiene problem. It occurs in healthy people as well as in association with other diseases and has many causes. It is fairly common and it is calculated that between 30-40% of middle aged women have some type of incontinence and this percentage increases with age. The majority of people, encouraged through the media and advertising, use pads as a method of controlling their incontinence. However, this has a high cost both economically and ecologically due to the massive use of cellulose.

It is very important to differentiate between the types of incontinence and to make an accurate diagnosis as the treatments are very different. The types are defined as follows:

1) Stress incontinence (SI): this is the involuntary loss of urine associated with physical effort that causes an increase in abdominal pressure (such as coughing, laughing, running or walking).

2) Urge incontinence (Overactive Bladder): occurs when the bladder muscle starts to contract and expel urine ahead of time, even if the bladder is still not full. These contractions can cause a sudden, intense desire to pass urine, causing the involuntary loss of urine. The main symptoms of this are: the need to urinate frequently and the need to pass urine during the night. This type of incontinence is also very frequent in patients with prostate symptoms.

3) Mixed urinary incontinence: it is calculated that 30% of women with incontinence suffer from both types previously mentioned.

4) Continuous Incontinence: the involuntary and continuous leakage of urine. This can be due to a vesico-vaginal fistula (a tract between the bladder and the vagina) that usually appears after gynaecological surgery, such as a hysterectomy.

5) Other types of incontinence: there are other types of incontinence but they are not the focus of this article.

Instead we will be focusing on the two most frequent types of urinary incontinence: stress incontinence and urge incontinence and concentrating principally on treatment that aims to improve the patient's quality of life.

Treatment should always be tailored to the individual. Whilst using one or two pads a day does not create a problem for some people, for others even a few drops (for example when exercising at the gym) can be a traumatic event.

With respect to Urinary Stress Incontinence, the emphasis is on prevention through the strengthening of the pelvic muscles. Kegel exercises and the use of Chinese balls (found in pharmacies) are highly recommended for avoiding future stress incontinence. Kegel exercises and the use of Chinese balls can also reverse incontinence in patients whose incontinence is still mild.

When we talk about incontinence following moderate or minimum effort (coughing, laughing, walking, lifting something heavy) that requires the use of protective measures such as pads, then the definitive treatment is surgical. It is a simple operation, through which a sling is positioned under the urethra, and this serves as anchorage for all the muscles of the pelvic floor. It is performed under epidural anaesthetic and the patient is in hospital for less than 24 hours. They also achieve dryness immediately.

By contrast, treatment for incontinence due to a hyperactive bladder is very different to that for stress incontinence and there are different levels of treatment for this condition.

1. Bladder re-education: there is no correct or incorrect frequency, you need to establish your own timetable. If you need to pass urine before the desired time, try to wait, even though it might only be for a short time.
2. Dietary changes
3. Micturition Diary: a record detailing your dietary routine, the amount and times of fluids taken, the time and quantity of normal daily micturition.
4. Pharmacological treatment: new drugs are available which have been demonstrated to be highly effective, with fewer side effects and which can be administered both orally and through skin patches.

There is a group of patients who do not respond to these drugs, and for these people we can offer intravesical Botox injections (these are given on an outpatient basis, with or without sedation, via cystoscopy in about 15 minutes) or percutaneous tibial nerve stimulation.

In summary, it is obvious that correctly diagnosing the type of incontinence is critical in formulating the appropriate, personal treatment plan for the patient, and therefore improving the patient's quality of life.

Your Ultimate Guide Holiday Hair

Your Ultimate Guide to Holiday Hair

 Seriously, A-list level glamour is a MUST as we bounce from party to party this season. Christmas dos are one hundred per cent worth pulling out the stops for on the tress front. This issue, Daniel is going to show you how to get serious hair envy from your family and friends.



First stop is to make sure your hair is looking its best and this means investing in a salon treatment - and not just any salon treatment. Just a quick warning, I am about to change your life. You can thank me later with anything from the latest Dolce & Gabbana collection. Please let me introduce you to Olaplex. The brainchild of scientists (NOT beauty insiders), this ‘Holy Grail’ of hair treatments can transform brittle and broken hair. It’s how Kim K went platinum and back without ruining her locks. Yes it is that good and I have fallen head over heels in love...AGAIN

 Olaplex, developed in the US, was launched to great acclaim there at the end of last year - everyone from top hairdressers to the likes of Jennifer Lopez and Gwyneth Paltrow are said to be fans. It has now hit Europe and we at Reflections are one of the first salons on the Coast to be offering this state-of-the-art treatment.

 There are tons of products that claim to repair hair, from proteins that make it feel stronger to keratin which smooths the cuticle. Those treatments work on a superficial level, making your hair appear healthier without actually healing it. Olaplex, though, works on a cellular level. It actually repairs the bonds of hair like little workers coming in and soldering chain links together. It doesn’t just make your hair look better, it reconnects the broken chain links in the hair’s cells.

 Olaplex means you can go further with bleaching and, as long as you treat the hair with it, you can bleach over and over again without turning hair to candy floss. Total freedom of colour and elimination of damage – see why I am so impressed? It’s a total game changer for the hair industry.

My advice - book in for the full Olaplex 30 minute treatment, €49, at Reflections, before the party season starts. This will make sure that you outshine everyone and I think it’s worth every penny. 


Middle part? Check. Sleek strands? Midi bob? Got it! If you are wanting to take your look up a notch then take notes from Kendall Jenner’s red carpet appearance for your next after-work event. Keep the cut neat and blunt as possible. Oh, and the secret to getting straight hair that doesn’t look limp is the product. Use a pea-sized amount of shine serum such as Kérastase Elixir Ultime Oil, €37,20 once hair is completely done as a gloss. A


Around the holiday season people tend to go red. Why, people? I wouldn’t personally be that drastic just for Christmas. For me it’s more about freshening up the tone, shaking a healthy mane on the work do dance floor and just being a more polished version of yourself. You don’t want to lose yourself in the festivities.

 If you still don’t want to listen to me, then colour wise, I have said it before and I am saying it again - this time with an added eye roll - it’s still all about ash blonde tones and pure white is totally rocking it. Candy Crush colours are still going strong, pastel pinks, greens and blues. If you fancy being part of the rainbow hair revolution, make sure you talk to your stylist first as it takes a lot of upkeep.


We often turn to vintage beauty styles for inspiration during the holidays. Side-swept Hollywood waves is my Number One pick for family dinners, particularly if you are meeting the parents for the first time. Take inspiration from my muse (I wish!) Blake Lively, by wrapping hair around a oneinch curling iron and brushing the curls into yummy S-shaped waves.

If you are heading straight from work to your office Xmas party and a salon visit is out of the question, then the sleek pony is about to become your best friend. One of the key looks from fashion week, it will totally transform your look in under ten minutes. If your dress has an interesting detail in the back, a high ponytail will show off every minute element and, no matter your age, a satin ribbon is basically instant holiday cheer.

How fab-u-licious is this full-bodied up-do, beautifully demoed by Emma Watson? They key here is getting heaps of texture into your hair before working on the messy bun. Tong your hair all over first, and use some dry shampoo such as Redken Pillow Proof €16,88 for a matte texture.

 If you want to keep it simple then you can always book in from a blow-dry, but STAY AWAY from the big bouncy blow-dries they are soooo yesterday’s news. My clients are now asking for a look that is more about movement and less about curls.


This year all my friends and family will be getting the Kérastase Elixir Ultime Shampoo and Serum SET €48,50. One, because I can use my staff discount (oh come on - like you wouldn’t do the same!) and two, because they provide ultimate shine, softness and nourishment for all hair types. So basically I am giving them fabulous hair in a bottle. I know, I know, I am just too generous sometimes.

Christmas Gifts


 The Germaine de Capuccini GLAM gift packs start from € 45.30 and you receive a complimentary eye cream and travel size makeup remover.


 Germaine de Capuccini Mens Hydrate Cream plus complimentary Energy eye roll on €35.15 Germaine de Capuccini Age Resist serum plus complimentary Energy eye roll on € 43.35 * both come with a luxury wash bag.

All that’s left to say now is a big, fat, Merry Christmas from me and the rest of the team at Reflections. See you in 2016, BABY! All products and treatments are available from: Reflections Hair Nails & Skincare Centro Plaza, Nueva Andalucia, Marbella + 34 902 325 324 / + 34 952 906 524

Love Life - Bettinas Kitchen




Love Life

Small Changes that make the worlf of difference

Recently I have been asked a few questions about what I eat, what makes me happy, what do I recommend… The list goes on. To be honest, happiness and wellbeing is such a personal thing. What makes me jump for joy may not be someone else’s cup of tea and vice versa.

 I have bad days and am far from perfect but have learnt some things along the way that make me look at life a little bit differently. All I can do is speak from my own experience and tell you what has made me feel better and makes me tick on a daily basis.

1.  Listen to your body: This might be an old saying but what I am trying to say is that you REALLY need to listen to your body. If you are suffering from fatigue, indigestion, mood swings… Listen up! Your body is trying to tell you that you need to make a change. Whatever your current habits are, they ain’t working!


 2. Eat less meat: Yep, I’m afraid this one can’t be avoided. Even the government of the United states, WHO and Unicef are all now saying we need to cut down our meat consumption for the sake of the environment and our current health status. However, this doesn’t mean that you need to cut it out completely - just make better choices! Go for quality versus quantity and make sure you know where your products come from and how they made it onto your dinner table. I can agree that being vegan or vegetarian isn’t for everyone but what ends up on your plate and how it get there is still within your power


 3. Pause technology: Try and have tech-free moments when you are bored. This might sound easy but try not to reach for your phone when waiting for the tube, when you are in a queue or in any moment of deliberate boredom. Don’t switch on the television just for the sake of the background noise. Wake up from mental hibernation and use your brain for what it was made for! THINK, solve, ponder and endure the company of yourself!


4.  Exercise: Yes! Everyone knows this one but trust me, muscles are not made by wishful thinking or by a magic wand… only by actual exercise! Choose an activity that you really enjoy and stick to it. It can be as simple as making sure you go for a walk everyday. Physical activity makes you feel better - it’s proven! The fact that it makes you fit is an added bonus.


5.  Take time out: Take time out from the buzz of the world - from traffic, from ‘have to’s’, from the media, from your phone, from family members that stress you out. Call it meditation, vacation, alone time - just make sure that you have time out every now and again. Whether this is on a daily basis by switching yourself off from the world for 5 minutes or by taking a holiday and relaxing for a longer period of time, it is important that at some point in our busy lives we are able to stop and just let ourselves have a moment.


6. Be Happy: This one is super important! Define and decide what makes you happy - what is your heart telling you? What makes you tick? What ignites that fire in your heart that we call love? It can be towards a person, passion, lover, friend… choose anything! Figure out what it is and do it MORE! Tell your head to stop arguing with your heart because when you do it results in happiness and that is something money can’t buy.


7.  Eat more GREENS: Yes yes, I know you must have heard this a million times before, but your parents were right and so were their parents. Veggies and fruit are filled with vitamins, fibre, minerals and the best part is that the amounts are limitless so you can eat as much of them as you want! Do not limit your intake of fruit and veggies because they are so good for you.


8. Cut out drainers: Basically, cut out all the stuff that is negative in your life. This can be people, family members, work, situations or bad habits. You always have a choice, ALWAYS! If you choose to stick with something that is draining your energy you have to deal with the consequences. Another option is to limit the negativity which means if you have an incredibly annoying relative/person/work colleague, all you need to do is limit the time that you spend with them. Start thinking about the things in your life that you do just because you feel you have to rather then because you want to. That’s a good start.


9. Self love: If you love yourself, your relationship to everything else will change. This means that if you can look at yourself in the mirror and accept yourself for who you truly are, with all your faults and say “this is who I am and I am ok with it” then you have won half of the battle already. Love and compassion towards yourself, your surroundings and all living things is some of the BEST health advice I can give and it’s a real game changer. When we can value ourselves, our capabilities and the fact that every single one of us matter and that every single thing around us matters, that is when things within us bring profound change.




  MY MOST MEMORABLE MEAL OF THIS MONTH: I have been going to Capuccino since it opened and have to say that there is no better place in Marbella to have sundowners. Not just that but recently they also added organic and vegetarian dishes to their menu! I love the Hummus with veggies and my daughter loves the pan con tomate – pricey yes but unbeatable sunsets!  


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