5 ways owning a pet can benefit your health

Animals have a long history of supporting humans, from Guide Dogs for the Blind to Medical Detection Dogs. Everyone can benefit from owning a pet and my life has changed a lot since I got my dog Coco. Introducing our Shih Tzu to the family has honestly been the best move my partner and I have ever made.

 

 

A study by the Centre for Agriculture and Biosciences International revealed that pet ownership could save the NHS up to £2.45billion a year through reducing the number of visits to a doctor, taking into account the influence of pet ownership on human mental and physical health, illness prevention and wellbeing. Staggering!

 

According to research from AXA PPP healthcare, 56% of Brits say that taking time to relax, or ‘me time’, impacts their ability to deal with life’s setbacks.  

 

“Taking care of and spending time with a pet is a great way to give yourself some headspace to deal with life’s setbacks and challenges,” explains Eugene Farrell, mental health expert at AXA PPP healthcare. “Walking your dog – or even borrowing one from a neighbour or local animal rescue centre – can do wonders for your wellbeing as it combines moderate exercise with taking a break from work or household chores and getting some fresh air. Similarly, caring for other types of pets can help us take time out of our busy schedules which can help us gain perspective and recharge our batteries.”

 

Sitting next to or playing with a pet relaxes and calms the mind, helping to give pet owners some much needed ‘me time’ to improve their mood and overall health. Google Trends research by the healthcare provider reveals a 296% increase between March 2007 and March 2017 for the term ‘how to relax’, in the UK.

Here are the 5 top reasons why living with pets is good for our minds and bodies:

 

1.    Unconditional love. However bad your day’s been, you’ll have someone who depends on you to shower you with affection. The emotional bond between owner and pet can be as intense as that in many human relationships and may have similar psychological benefits. My partner works shifts which means I spend many evenings alone, having Coco there with me certainly eases the feeling of loneliness.
 

2.    Routine. The responsibilities that come with owning a pet can give your day purpose, reward and a sense of achievement. Regular routines and rituals are said to help forge discipline, help energy management and support mental space. The Dogs Trust also highlights that a good routine is vital for your dog’s wellbeing too. Coco barks and scratches at my bedroom door if I sleep past 8am so no lazing around for me anymore - Coco needs constant attention.
 

3.    Lower risk of heart disease. Owning a pet can reduce your risk of developing heart disease. It may be that dog owners naturally do more exercise, but pets also play a role in providing social support, encouraging you to stick with a new habit or adopting a healthy behaviour. Owning a cat has also been associated with a reduced rate of dying from cardiovascular disease (CVD) and stroke, due to the stress-relieving effects of animal companionship.
 

4.    Socialising. Pets can act as a social icebreaker between strangers, or as a catalyst for social interaction. Research suggests that dog walkers experience significantly higher social capital (interactions and relationships) than non-dog walkers. If you want to enjoy some company with a dog but don't want all the responsibility that comes with it why not volunteer to walk a dog with your local shelter? For those based in South Wales visit this Cardiff Dogs Home page for more information.
 

5.    Boost to mental wellbeing. Studies have found that dog owners are less likely to suffer from depression than those without pets and ownership can reduce stress and anxiety levels. Playing with a dog or cat can elevate levels of serotonin and dopamine, which calm and relax.

 

My Race for Life - Cardiff 5k

Up and down the country, women of all ages, shapes and fitness levels will participate in Race for Life events this summer to raise funds for research into treatments and cures for cancer. Since the event’s inception in 1994, more than £500million has been raised for Cancer Research UK, and more than seven million women have played their part in raising both money and awareness for a great cause. I was proud to be one of those seven million women to take part when I ran in the Cardiff Race for Life today. 

I have been using the Kiqplan Race for Life app to prepare for my race. I didn't get to do as much training as I would like because of a few injuries but the app meant that my last minute training was much more focussed thanks to all the reminders. The app had everything you would need to get you ready just twelve weeks before the big race. I wore my Orb for the race (and the rest of the day) and you can see all my steps below. I've loved tracking my activity and the app and tracker have meant that I've pushed myself a bit more.

Based on your fitness level the app set weekly walking and running goals and you are rewarded with performance badges for meeting your goals, or given constructive feedback and advice for getting your race preparations back on track. I'm not particularly motivated so this app was perfect for me.

The atmosphere at the race today was amazing. I know some people grumble about it being a female only event but that really helps me to relax and not be as competitive. I feel uncomfortable at the gym when everything is 'mansplained' to me and I'm typically the only overweight person there. This is a positive event where women of all abilities can feel comfortable so I always enjoy the race. I took part on my own today and the sun came out so I found it hard to run the whole 5k. Running with friends last year meant thatI kept up with the other a little more but I was happy with my race.

I completed in 37 minutes and I'm ok with that. Yes, someone who is fit can do it in half the time and some people can run 10k in that time but I was pleased that I jogged most of the way and didn't stop.

Even though my race is over you can still donate to my Race for Life Just Giving page. I would love to reach my £150 target and all the money goes to CRUK who are working everyday to beat cancer. 

• £8 kits out scientists with a lab timer, helping them to find out what makes a cancer cell tick.
• £20 buys a lab coat, box of gloves and goggles. Not only geek chic, but vital items to help scientists carry out life-saving research.
• £70 pays for a Bunsen burner to help ignite groundbreaking research on a daily basis.
• £180 pays for one day of a trial to discover faster diagnosis and new therapies to treat brain cancer.
• £300 buys a hotplate to warm special solutions, turning up the temperature on groundbreaking research.
• £450 pays for one day of a trial to diagnose prostate cancer earlier and more efficiently.

Lots of the Race for Life events have already taken place this summer but you can still sign up for races in Exeter & Swansea (lots more too) and some new 5k Pretty Muddy races have been added in September. 

Did you take part in Race for life this year? How did you get on?

Tomato & Basil Risotto

Today’s recipe – Tomato & Basil Risotto is very simple to make and is a perfect midweek dinner to serve on its own or as a side to some grilled chicken. It's also the type of dish where you could use up any left overs you have like roasted veg from your Sunday roast or cheese that needs to be used up. If you don't have any of the ingredients listed you can experiment a bit.

Remember, risotto should have an overall creamy consistency; it shouldn't be too dry and the rice should be al dente, chewy but definitely not mushy so don't overcook it like I do by mistake sometimes. 

Ingredients:
20g salted butter
10ml olive oil
3 tomatoes – cored, seeded and diced
½ onion – diced
1garlic clove – crushed
220g Arborio rice
400ml vegetable stock
20ml double cream
30g fresh basil – chopped
70g goats cheese – sliced
Pinch of ground black pepper
Pinch of salt

Roasted vegetables (optional):
100g butternut squash – diced and roasted
½ red pepper – diced and roasted

Serves 4

Method:
1. Heat the oil over a moderate heat and add the onion as well as garlic to the pan. Sauté until the onion softens. Then add the tomatoes and seasoning. Sauté for a further 3-4 minutes.
2. Add the rice, mix thoroughly and sauté for 3-4 minutes. You can add the optional roasted vegetables at this stage.
3. Gradually add the vegetable stock, stirring until all the liquid is absorbed.
4. Continue stirring until the rice is tender and creamy but still firm, then add the butter and cream.
5. To serve, top with basil and cheese.

Nutritional information: Calories - 283kcals Salt - 1.1g Fat -12.2g Saturated Fat - 7.1g Sugars 2.4g

The idea that making risotto requires hours of stirring over a hot stove is a total myth so I hope you give it a try this weekend. Have you got any risotto suggestions for me? I would like to try one using some nice seasonal asparagus next time or maybe a mushroom risotto.

Ingredients were provided by Care Home Provider, Sunrise Senior Living. 

Race for Life - Update - Healthy Eating

When you start out on your Race for Life training weight loss and body toning are not the main focus, most people sign up to make a difference and raise money to help fund cancer research. If you train before the event but don’t normally do any regular exercise it might me a good idea to take a look at what you are eating. It is important that your efforts on the road or the treadmill are complemented by the food you eat.
Here are some tips to help you make the most of your Race for Life experience:

Keep a food diary. Make a note of everything you eat and when you eat it. The food diary will give you a really good idea of the things you need to change about your eating habits and might help you plan to have a post run out snack to hand or eat something to give you energy before you go out and train.

Start counting – not calories, because that takes the enjoyment out of eating. Add up the amount of fats, proteins and carbohydrates you eat during the day. As a guide, you should be looking to eat 2 portions of protein a day (eggs, lean meat, lentils), 5 portions of carbohydrates (pasta, bread, cereal), 3 portions of dairy food (milk, yogurt, cheese) and at least 5 portions of fruit and vegetables. (If you are looking to lose weight, keep portion sizes small – a handful of rice/pasta, two medium size potatoes, one egg).

Swap food. Red and processed meats are linked to bowel cancer so cutting down can help cut the risk. Try chicken curry instead of beef stew or switch from ham to tuna at lunch. Check out Change4Life for lots more ideas.

Plan your menu. At the start of each week plan your main meals. Taking an overview of the whole week will enable you to see if you are getting the proportions of protein, carbohydrate and fat right. It will also help you with your weekly food shop and help you cut out buying high fat/high calorie food stuffs.

Here are some of the foods I have been eating recently, I'm trying to eat plenty of fruit, veg and protein but still feel satisfied:

Consider what you are snacking on. Crisps, cakes, biscuits and chocolates are tasty but empty calories – they have a high sugar content but they will not fill you up or give you the long-term energy you need. They give you a quick boost of energy which will soon drop leading to you becoming tired. After a work out, it is important that you re-fuel. If you do your run and then go straight to work without eating something, you will soon begin to feel hungry and this is the time you will chose to eat unwise snacks. It is really important that you drink plenty of water throughout the day. This will keep you alert, keep you healthy and can also counter hunger pangs.

For more tips on getting on track with your training download the Race for Life app, which provides advice and support in the build up to your race.

Are you taking part in Race for Life this year? How has your Race for Life training been going? I've had a few injuries and even some stitches so mine hasn't been great but I've been focusing on drinking more water and eating more fresh food and meals cooked from scratch.

Superdrug Wellbeing Hamper

I love Superdrug and have written about their wonderful Cardiff Beauty Studio in the past. They have a commitment to ethical trading and lobby government to reduce Value Added Tax on products they believe to be essential to customers health and they ensure that their own brand cosmetics, toiletries and household ranges carry the British Union for the Abolition of Vivisection BUAV leaping bunny logo which means they have not been tested on animals by Superdrug or our manufacturers. (They also don't avoid over a billion pounds worth of tax like Boots) All of this means they are my first stop when it comes to stocking up on holiday essentials and toiletries.

I've taken a few tumbles recently resulting in some stitches so I feel like my body needs to TLC and a good pamper so I was very pleased to receive a box of products that are exclusive to Superdrug to try out.

Lighterlife Fast Shakes and Lighterlife Fast Meal Replacement Bars - I love Lighterlife Fast products and have reviewed them on here before. For me they provide an easy way to reduce some bloating and lose the holiday/Christmas weight that can pile on so quickly. 5:2 dieting is a big trend right now but on a fast day, it’s almost impossible to get all your recommended daily allowances (RDAs) of the essential vitamins and minerals your body needs if you were to prepare meals yourself. LighterLife Fastpacks are specially formulated nutritional food options that contain all the protein, fibre, vitamins and minerals required. The idea behind LighterLife Fast is to make life easier on those fast days providing you with four LighterLife Fastpacks  for those 600 calorie days. Super easy!

Scholl Luxury Pedicure Set - Scholl's Luxury Pedicure Set exclusive to Superdrug, includes the best-selling and ready to use Velvet Smooth Express Pedi Gadget and Intense Serum. I absolutely loved this, it left my feet looking and feeling good. I won't be ashamed to wear my sandals on holiday on June with this set. No more cracked heels and dry skin for me. 

Barebar Apple & Cinnamon - BareBar is a natural snack bar made only from pure, nutritious fruits and berries. The product is suitable for anyone as it is free from lactose, glucose, additives and animal-derived ingredients, BareBar is the perfect choice for those with dietary restrictions. These retail for £1.29 and are the perfect tasty snack.

Leader Detox Smoothie - I'm way too lazy to chop up loads of fruit and veg to make a smoothie and I've never got 10 different ingredients in my house to blend up so this sachet is perfect for someone like me or to take to work. All-in-one” Superfood Smoothies are made from the pure and natural ingredients and contain a balanced mix of essential dietary components like herbs, fruits and vegetables.You just add water, mix and drink. No messy blenders to clean up after either, hurrah!

Barefoot Peppermint and Plum Foot Lotion - Great smelling product that left my feet feeling super smooth and hydrated. This £4 tube will last you ages as you only need a small amount. 

Silver Line Complete Skin Beauty Tablets - This pack contains 28 days worth of Vitamin, Zinc, Argan Oil and Wheatgerm tablets meaning you take three tablets in total each day with a meal.I have to be careful when I take these because I take medication for my acne that stops working if you take them the same time as you take Zinc but I'm OK if I take it at different times of the day. Wheatgerm capsules offer numerous skin benefitting properties, ranging from softening and moisturising your skin to boosting its regenerative powers. It’s an excellent anti-ageing oil, works well to diminish fine lines and wrinkles and also generally supports a healthy, glowing complexion. The argan oil capsules promote overall skin health. It’s perfect for skin conditions such as psoriasis, eczema and acne rosacea, but is also great simply for nourishing and feeding the skin. I might report back on these after taking them for a month.

Have you tried any of these products before? What are your 'must have' products to help you feel healthy?