Whitchurch and Llandaff Living Issue 52 by Whitchurch and Llandaff Living

News | People | Features | Competitions | Lifestyle

Whitchurch &

Llandaff Living At the heart of the community

Issue 52 Mar/Apr '19

Your multi award-winning community magazine

Inside this issue Interview

Cook, stuntman and vegan Matt Pritchard talks about his TV show, his book and his latest challenge

Competitions

Win a pamper day for two at the Village Hotel and a family ticket to see Zog at St. David's Hall this Easter

Feel Good Ideas Ways to improve your mental health and wellbeing all in the local area

Farewell to a broadcasting icon

The rise and fall of Llandaff's Broadcasting House

Early Summer deadline: 18th April 2019

Published mid May 2019

a: 222 Pantbach Road, Rhiwbina, Cardiff CF14 6AG t: 07772 081775 / 07974 022920 w: www.livingmags.co.uk e: editor@livingmags.co.uk or danielle@livingmags.co.uk Distribution: 6,000 copies of Whitchurch and Llandaff Living are distributed to retail outlets and public places across Whitchurch, Llandaff and Llandaff North five times a year. While every effort has been made to ensure the accuracy of the contents, the publisher cannot accept any responsibility for errors or omissions, or for any matter in any way arising from the publication of this material. Every effort has been made to contact any copyright holders. Whitchurch and Llandaff Living is an independent, apolitical publication. No part of this publication may be reproduced without the express written permission of the publishers.

Welcome / Croeso Spring has finally arrived and we welcome warmer weather with our first publication of the year. We've given this issue a theme of wellbeing and happiness - which is so important for a good life and more within our control than we realise. We've packed lots around this theme into the magazine to help inspire you to take positive steps towards wellbeing. We start with our youngest members of the community where local children explain what happiness means to them. If you're looking for inspiration, or a change of direction in life, our interview with Dilys Price will undoubtedly help motivate you to go after your goals. She has dedicated her life to helping others and tells us how a single skydive led to the bravery she needed to make her dreams a reality. You may have seen Mathew Pritchard on TV over the last few months. He's been making the case for a vegan lifestyle and we were lucky enough to catch up with him. He spoke about how he has turned his life around with diet and fitness. Our health is our wealth and we've got several features that can help you look after both your mental and physical wellbeing. We present the foods that heal our body, some great juicing recipes to nourish you and a feature on how to promote happiness and wellbeing and reduce distress. Cardiff is home to many places of beauty where we can go for some quiet reflection, so we've highlighted some of the local spots to visit when we feel we

need to get back to nature. Geocaching is a pastime that encourages people to make the most of the outdoors and can be done either individually or in groups for treasure-hunting style fun. We present the phenomenon and the benefits to wellbeing. Change is an inevitable part of life and staff at BBC Wales Broadcasting House in Llandaff will start packing up their desks and moving to the city centre later this year. We take a look back at the history of the iconic building, and its place within the history of BBC Wales Cymru before it disappears forever. We've got two great competitions from our advertisers. You can win a Pamper Day for two at the Village Hotel, Coryton and there's also a Family Ticket up for grabs to see children's favourite Zog at St. David's Hall. Once again, we'd like to thank our wonderful advertisers and we'd encourage you to use their services. See you in early summer!

Danielle and Patric

Editors

@WhitchurchandLlandaffLiving www.facebook.com/ whitchurchandllandaffliving

Whatâ&#x20AC;&#x2122;s on Whitchurch Tennis Club Open Day Saturday 6th April 1pm-4pm Whitchurch Tennis Club Free coaching for adults and children. BBQ, table tennis and lots more Llandaff Society Talk Wednesday 17th April 10m Llandaff Institute, Llandaff 'St Fagans, the Most Haunted Museum in the Country!â&#x20AC;&#x2122;

Cardiff 5k Sunday 5th May 7pm Whitchurch Village The 4th annual running of the Cardiff 5K in Whitchurch Village Inspiring Wellness Weekend Saturday 11th May Village Hotel, Coryton Free talks, live demonstrations and more than 40 wellbeing exhibitors

news

Whitchurch parking problems Whitchurch has become one of Cardiff's highest areas for parking fines, leaving many villagers frustrated and angry. Cars illegally parked in Bishops Road, Merthyr Road and Merthyr Road car park incurred 185 parking fines last year. Workers in Whitchurch say that the problem is increasingly impacting on their ability to get to and from their place of work. Some workers in the village have complained that the car park only allows parking for several hours, after which, the car has to be

Llandaff's loos receive grants

moved. One worker told Whitchurch and Llandaff Living that they were fined after finding themselves stuck in work. "I'm just trying to do my job and due to circumstances outside of my control, I was unable to get to my car. I was fined so effectively spent my whole day earning the money to pay for my fine."

Cardiff Council appeal for help after another spate of gully grid thefts Cardiff Council are appealing to members of the public to help them after a further spate of gully grid thefts took place in January. A public appeal last year temporarily stopped the thieves' illegal activity. Since January 8th, 76 gully thefts have been reported and replaced at a predicted cost to the taxpayer of £20,000 The thefts have taken place in wards across the city. Cardiff Council said: "With the scrap metal value of cast iron between £100 and £160

a ton, and each grid weighing in at 45 Kilos, the maximum the thieves have made from these thefts is £340. "When the grates are stolen, the council has to make the area safe, break out the grates and replace with a new grate with lockable grids, and scheduled work for staff has had to be put on hold for these works to take place. "If anyone sees these grids being removed, do not approach the individuals but report it to the police or to 101."

Post Office returns to Llandaff North

Residents in Llandaff North have recently celebrated the opening of a Post Office in their village. The new Post Office on Station Road, will allow people to buy stamps, send and return parcels, withdraw cash, open and use a Post Office card account, order travel money, purchase insurance, buy e-vouchers and mobile phone top-ups. Julie Morgan, AM for Cardiff North, said: “I am very pleased that the Post Office is going to open a branch in Llandaff North. There was an outcry when it was announced that the old

Post Office on Evansfield Road would close. “I was involved in campaigning against the closure but, sadly, we were unsuccessful. That was more than a decade ago and I know from speaking to many constituents that they are delighted that a post office will once again be open in the area. “My Facebook post about the new post office was one of my mostshared of the year so far and I think that shows the strength of feeling in the area.” It is hoped that the new Post Office will attract people who are passing through the village. Dilwar Ali, Labour councillor for Llandaff North said: “I am really pleased to see the Post Office back in Llandaff North. In the past, we were unable to stop the closure of the Post Office. This will be beneficial to the whole community in Llandaff North.”

Llandaff 50+ is delighted to announce that it has been successful in its application for a £200,000 Community Facilities Programme grant from Welsh Government. The grant will allow for the conversion of the derelict toilet block in the High Street into an activity centre for older people, a heritage information centre and an accessible toilet. Llandaff 50+ has also received a £3,000 grant from the Cardiff YMCA (1910) Trust to help fund the archaeological dig of the old medieval cattle pound courtyard, and a £5,000 development grant from the National Lottery Community Fund. The group has been invited to apply for a Stage 2 grant from the National Lottery, to fund ecofriendly parts of the build, such as solar panels, water harvesting and bat boxes. The old toilet block has been offered as a community asset transfer from Cardiff Council to encourage older people to help each other alleviate loneliness and social isolation. The innovative project will convert the area into a place where older people can volunteer to run activities that will benefit the community. Baroness Ilora Finlay, Patron of Llandaff 50+, said: “This important project provides a facility for the community to come together to meet, learn from each other and further the unique talents in each person in Llandaff. As we live through different phases in life, our roles in the community change. This vibrant development in the heart of Llandaff will be perfect for small groups of all ages to share those talents and enjoy being together.” Llandaff 50+ has also launched its Pound Founders scheme where a £10 monthly contribution will help to make the project sustainable and will embed the Founders into the ethos of the project and the community.

news

New road layout to improve safety for pedestrians

As part of a Highway Improvement Scheme by Cardiff Council, pedestrian facilities on the crossroad between Penlline Road, Church Road, Old Church Road and Merthyr Road will be significantly improved. When the scheme is complete, the footways on each junction will be expanded, with new pedestrian crossings in place on each of the four roads, improving safety for both school children and residents. Work began in early March and will take 12 weeks to complete. During the first six weeks, the majority of the work will involve expanding the pavements. All pedestrians are advised to follow the temporary signage that will be put in place to allow them to safely cross the road while the works take place. In the second week of April, work will then take place on the highway, with four-way temporary traffic signals put in place. Motorists are advised that there will be delays during peak periods. Restricted working times have been given to the contractor to keep the possible delays to a minimum and the Council will be monitoring the development of the scheme as it takes place.

Speed cameras now in operation on busy North Cardiff road

Traffic speeds on Manor Way are now being enforced with the use of speed cameras. Cardiff Council implemented speed changes in November 2017, from 40mph to 30mph. Permission to change the speed limit of the road from 40mph to 30mph had been granted in 2015, two years before it was put in place. Now speed cameras are enforcing the speed restrictions between Whitchurch railway station and Caerphilly Road roundabout. The cameras, along with many across Cardiff city centre, have

Wellbeing Hubs planned Cardiff Council are currently planning two new Wellbeing hubs in northern Cardiff. It follows the success of other Wellbeing hubs in Llandaff North and Llanishen. The hubs aim to provide a wide range of community and wellbeing services for people. The proposed Whitchurch and Rhydypennau hubs will be developed from the current libraries. The Council plans to provide more services such as core Council services, school admission advice and an IT suite via the hubs.

generated large amounts of income. But despite Cardiff Council taking the blame, the money generated by the fines goes to the UK treasury. There was confusion last year when the road was declared a 30mph zone with 40mph signs still in place. Cardiff Council said that they wouldn't start enforcing the speeds until all the correct signage was in place. Traffic light cameras also exist on Manor Way at its junction with Cae Gwyn Road to catch motorists attempting to jump red lights.

BBC to start its relocation

Around 1,200 BBC staff are expected to relocate from Llandaff to the corporation's new headquarters later this year. The move comes as part of BBC Cymru Wales's location from the suburbs to the city centre. The new 150,000 sq ft site for BBC Cymru Wales has already been completed and is currently being fitted out. The BBC received the keys to their new premises in April last year. House builder Taylor Wimpey will start building on the 17-acre Llandaff Park scheme when BBC Wales moves to Cardiff's Central Square. Taylor Wimpey propose to build 364 houses and flats on the Llantrisant Road site.

Your letters

letters WE WANT TO HEAR FROM YOU! We love to hear what you've been up to so send us your letters and photos! We'll do our best to print them all. editor@livingmags.co.uk

Spring

As brittle frosts And gusty gales of March Parch and scorch Octoberdropping trees, They squeeze the burning sap towards the sun. The stabbing hail And icy, glittering rain Stain and grind the winterblinded ground And sound the blast of spring now new begun! The struggling bulbs Will rupture stunted soil, Boil beneath the April-bursting sky And try with blind primeval force to rise. Whilst high above, The sun's increasing rays Blaze upon the waking fallowfield And yield the spring to showershining skies! GA James Rhiwbina

Thank you

I would like to say a public thank you to all the people who helped me when I fainted outside Coffee #1 in Whitchurch. A thank you to all the following: • To the Stagecoach driver who was watching over me when I surfaced from my faint. • To Mary, the retired nurse who stayed with me for the duration, even though her little dog was waiting at home for his doggy treats. • To all at Coffee #1 who brought me water and a cushion and who paid for a taxi to take me to Accident and Emergency. • Special thanks to Phoebe who escorted me to hospital and to Tom whose phone I commandeered. A very big THANK YOU to you all - even those whose names I didn't know! Sally Parsons Email

Getting our trains back on track

I am one of thousands of commuters in Cardiff that make the journey from the suburbs into the city centre. I join the melee at Llandaff most mornings - or at least I try to. By the time the train has picked up its quota of residents from the valleys and arrives here in Llandaff, there is simply no room to get on. Several times over the last few months, some people have had to wait for the next train to come along. On some occasions, the train has been formed of one carriage - on some occasions, no train has turned up at all! There have been several times when I have given up trying to get the train, walked back to my house and jumped in the car. That of course, brings its own set of problems with the city's traffic and the city centre's parking. When Transport For Wales took over the franchise back in the autumn, we all thought we'd be glad to see the back Arriva Trains Wales. Not so. In fact, TfW could not have got off to a worse start. It also looks as if we are going

to be in for another shocker of a year with price increases on the horizon. TfW also point out that they are spending £40m on the refurbishment of trains as new trains will not be introduced onto our network for four of five years. The company says that it's investing in better seating, improved toilet facilities and better Wifi connections on their trains. Which is all well and good if you can actually get on the damned things! They've spent God knows how much making their trains look nice and sleek with new branding when all we need are trains that run on time and have room for people to get on board. From a personal level, the service so far has been simply unacceptable. On a wider scale, how can Cardiff promote itself as a city to the world when it can't even take care of its own workers? TfW say that we'll see big improvements in four or five years but I can't wait that long and I'll probably have lost my job by then due to consistent lateness! Sam Morgan Llandaff

If you have anything you’d like our readers to know about, drop us a line at editor@livingmags.co.uk or by letter to 222 Pantbach Road, Rhiwbina, Cardiff CF14 6AG. You can also find us on Facebook and Twitter

Constituency News

with Julie Morgan AM

Just before February half-term, I met a group of Whitchurch High School students who had come to the Assembly to meet Education Minister Kirsty Williams to raise awareness of LGBTQ issues in schools. They’ve formed a group called ‘Digon’ (‘Enough’) to help pupils and staff understand the impact of others using homophobic, biphobic and transphobic (HBT) language. It is great that the students have taken this initiative. They’ve teamed up with Ysgol Plasmawr to learn how they tackle HBT language and to share best practice. A lot has changed since my last column and I am now Deputy Minister for Health and Social Services in the Welsh Government, as well as continuing to act on behalf of all my constituents in Cardiff North. In the constituency, it was great to be able to visit Maggie’s, next to Velindre Hospital, whose temporary building is almost ready to open to the public. I visited on World Cancer Day, on February 8th, and the painters were putting the final touches to the ceilings. There was also good news for another Whitchurch organisation in February with the City Hospice winning £10,000 from the National Lottery Community Fund Wales to help towards a new minibus to bring people to use its day care facilities. In Llandaff North, residents welcomed the news that they were getting a new Post Office branch. It is situated inside Select Convenience on Station Road. This comes more than 10 years after the old branch there closed. It will make a huge difference to people who live there as well as being handy for commuters passing through. There are exciting plans by the Council to create a Wellbeing Hub at Whitchurch Library. The options include creating a space for social activities, advice services and free internet access as well as a much-needed public toilet. I look forward to hearing more about this as plans are decided. Working parents are being encouraged to apply for the Welsh Government’s new offer of 30 hours a week of free childcare for 3 and 4-year-olds. This includes the 10 hours of nursery education already on offer. This is available for 48 weeks of the year so I hope it will be a real help to working parents. Parents in Cardiff North are already applying – to check eligibility and apply online, visit the Cardiff Council website. How to get in touch If you have any concerns or issues please contact my office on 0300 200 6241. I can also be contacted via my website at www.juliemorgan.org. uk, by email at julie.morgan@assembly.wales or through Twitter @JulieMorganLAB Sponsored feature

Botanical Art Workshops With Debbie Devauden

Insole Court, Llandaff. Saturdays:13th April, 11th May, 15th June. 10.00am until 4.00pm

All welcome, from absolute beginners to experienced artists. £35 for the day. All materials provided. For more information and bookings, call Peter Morgan on 07549 526527 or visit www.debbiedevauden.co.uk

The show for both your Body & Soul Saturday 11th May 10am – 4.30pm Village Hotel, Coryton, Cardiff Come and enjoy... FREE talks, workshops & LIVE demonstrations Visit more than 40 exhibitors within wellness & wellbeing Meet coaches & practitioners from various modalities Experience taster sessions in holistic treatments & techniques

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Church Services The latest news and events from Beulah URC in Beulah Sundays at 10.30am and an

ecumenical service at 6pm on the first Sunday in the month, taking place in either Bethany Baptist, All Saints Church or Beulah. We have an active Junior Church which meets each Sunday morning Wednesdays at 10.30am, mid-week meeting point in the Whittaker Lounge

Holy Week Sunday 14th April Palm Sunday

10.30am led by the Worship Group

Monday 15th April

7.30pm Reflections for Holy Week

Tuesday 16th April

7.30pm Reflections for Holy Week

Wednesday 17th April

7.30pm Reflections for Holy Week

Thursday 18th April Maundy Thursday

7.30pm Maundy Thursday Communion with Revd. James Hall in Canolfan Upper Room

Friday 19th April Good Friday

Walk of Witness 9.30am at Bethany Baptist Church 10.30am All Saints Church 12pm Beulah URC service presented by children and young people, followed by soup and cheese lunch. Proceeds to United Mission to Nepal Disability Programme (no booking required)

Sunday 21st April Easter Sunday

8.45am Early worship in the garden, followed by Easter Breakfast. Proceeds to Space 4U Drop-in for Asylum Seekers and Refugees (booking needed - see Church contact) 10.30am Family Communion Service for Easter Day Sponsored feature

What’s going on in Beulah? Lots and lots! Beulah aims to be the visible expression of God’s love for all people; we are outward looking, aiming to make church life as varied and rich as possible. Family friendly, we have members of all ages, as well as active children and young people’s groups. Our belief is also reflected in our worship and the projects that we support. Our Church, Whittaker Lounge and Canolfan offer facilities for all the community: • The Church is open from 10am - 12.30pm Monday to Saturday for reflection and prayer. We also have a small, beautiful garden, open to all each day, which is an oasis of peace in bustling Rhiwbina. • The Whittaker Lounge is open Monday to Saturday 10am 12.30pm for light refreshments and unhurried chats. On Mondays and Tuesdays, the lounge is run by Miss Tilley’s Community Cafe. • The Canolfan is used by a variety of community groups and clubs, offering something for everyone from yoga, adult education classes to dog training. Regular activities within Beulah: • Eco-Congregation. Caring for the planet is central to our faith, and we were awarded Eco-Congregation status in 2015. We are working currently to reduce plastic use, and to respond to global warming through divestment from fossil fuels. • Paradise Run - a soup run for people sleeping rough in Cardiff. A team of over 30 people ensure food and warm drinks are taken out every Tuesday. • Kindred in Need (Kin) - through fundraising and campaigning, we support charities both in the UK and

abroad. We recently raised money for Christian Aid, Barnardos Cymru, Samaritans and Space4U Drop-in for Asylum Seekers and Refugees. • Women’s Fellowship - meets in the Whittaker Lounge on Mondays at 2pm for tea, cake and conversation. • Youth Drop - the Whittaker Lounge is open for young people between the ages of 11-13 to ‘drop in’ on their way home from school, fortnightly in term time. • Beulah United Football Team play in the Churches League and is always on the lookout for new players. To quote a parent “I am delighted these young men want to play for a church team and feel so welcome amongst us." • Concerts at the Crossroads lunchtime music recitals in the Church, 1.05pm, last Wednesday of the month featuring up and coming, as well as established musicians.

Contact details Email: secretary@beulahurc.org.uk Website: www.beulahurc.org.uk 1A Beulah Rd, Cardiff CF14 6LT

What makes us happy Evie aged 8 We asked local children what makes them happy

Jenna aged 7 What makes you happy? Playing in the snow with my family and friends. How do you make other people happy? Playing nicely with friends, smiling and being kind to them. Why is it good to feel happy? Because it makes you cheerful and smiley. What is your happiest memory? At Christmas because I spend time with my family and friends. Describe the day you would have to make you feel the happiest. Arts and crafts and playing games with my friends and doing lots of fun activities.

Elsa aged 10 What makes you happy? My family, my friends and having a birthday party. How do you make other people happy? Paying people compliments, by helping others and being kind to them. Why is it good to feel happy? If you’re not happy, you’re just sad and your life would be awful. Being happy makes you feel good. What is your happiest memory? Going swimming while on holiday at the Celtic Manor with my family. Describe the day you would have to make you feel the happiest. I would have lots of money to buy stuff for my friends and I would also buy stuff for homeless people. My friends would come over, we’d play with slime, go swimming and eat McDonald’s.

What makes you happy? When I see my family because I love spending time with them, and when I go to places I like with the people in my family I don't spend much time with. Having a sleepover with my uncle because we have lots of fun and play lots of games together. How do you make other people happy? When my friends are sad or hurt, I help them and when people want to play with me I let them as it makes them happy. Why is it good to feel happy? Because happiness is better than feeling sad or emotional. You only have one life and you need to make it happy instead of being miserable. What is your happiest memory? When I went to Lapland with my mum and I loved staying in the igloo and spending time in our hot tub and doing activities in the snow. Describe the day you would have to make you feel the happiest. In the morning, I'd have a few minutes before breakfast to play with LOL dolls and then go shopping to Smyth's and buy more LOL dolls. I'd come back and make a video with them and then have a Toby Carvery and watch LOL videos on my iPad and then open some more LOL dolls!

Giacamo aged 6 What makes you happy? When it's near my birthday. The sun. How do you make other people happy? Give a flower. Why is it good to feel happy? I don't know. What is your happiest memory? Going to a swimming pool with lots of slides in Italy. Describe the day you would have to make you feel the happiest. Going swimming with Dad and my friend Eve.

Sam aged 12 What makes you happy? Having my friends around me. How do you make other people happy? By supporting them and being on their side. Why is it good to feel happy? It gives you energy to do the things you enjoy. What is your happiest memory? Our villa holiday last year with my family. It was great to spend time with my cousins. Describe the day you would have to make you feel the happiest. My happiest day would be going to an animation convention featuring my favourite animators.

Nikil aged 7 What makes you happy? Playing my guitar makes me feel happy. I like learning new music and I like how it’s challenging to learn the new pieces. How do you make other people happy? I make other people happy by telling jokes. I like making jokes up and trying to be funny. Why is it good to feel happy? If you’re happy you enjoy your life, even if you have problems. It makes you feel nice when you’re happy. What is your happiest memory? My happiest memory is when I won a national competition. I won an iPad and £500 worth of books for my school. I was very surprised when Mrs Harry called me up to the front during the Eisteddfod to present me with my prize. Describe the day you would have to make you feel the happiest. It would be on holiday. I’d have chocolate pancakes for breakfast, go swimming all day, eat ice cream and then sit on the balcony of my hotel room eating crisps!

Lily aged 8 What makes you happy? Being around my family and mainly my parents. How do you make other people happy? By helping them and being good. Also by cuddling them. Why is it good to feel happy? So you don’t have a sad life. What is your happiest memory? Staying in a holiday house in Tenby with Mummy and Daddy for my birthday when I was younger. Describe the day you would have to make you feel the happiest. I’d have pancakes for breakfast, go swimming all day and eat chocolate whenever I want. Or be on holiday with Mummy and Daddy.

kids

Holly aged 11 What makes you happy? Spending time with my good friends. How do you make other people happy? Being nice to people and including them and not leaving them out because of spite. Why is it good to feel happy? Because if you're not happy, you end up making yourself upset. What is your happiest memory? When I first met my best friend at Nursery and we've been best friends ever since. Describe the day you would have to make you feel the happiest. Spending time with my friends and having lots of fun.

Ben aged 7 What makes you happy? Spending time playing games with my friends and having fun. How do you make other people happy? By treating people the way you should treat other people and listening to them. Why is it good to feel happy? Because it makes other people happy and then it makes the world a happier place. What is your happiest memory? A time at football, where another team asked me to join their team instead because I was playing so well. Describe the day you would have to make you feel the happiest. A sunny day, playing football and FIFA 19 with my best friends.

Ariana aged 8 What makes you happy? Spending time with my family, playing with my friends and walking my puppy, Monty. How do you make other people happy? Playing with them, telling them funny things, being kind to them and giving them hugs. Why is it good to feel happy? You don’t want to be sad and grumpy all the time as it would be miserable. It would make others around you grumpy too. What is your happiest memory? Camping with friends and eating marshmallows around the fire. Describe the day you would have to make you feel the happiest. Eating chocolate for every meal of the day! Flying to Australia to cuddle a koala!

Open Day 2019 Whitchurch Tennis Club Saturday 6th April 1pm-4pm

New colourful styles for Spring at

Members and non-members welcome

Come along and have a go at tennis Free kids coaching and games 1pm til 3pm for 3 year olds and upwards Free adult coaching from 3pm til 4pm BBQ Table Tennis The bar will be open during the event a: 39 St Francis Rd, Cardiff CF14 1AW w: www.whitchurchtenniscardiff.co.uk t: 07736 100142 e: aledanon@hotmail.co.uk

Ogam Igam, 5 Royal Buildings, Penarth CF64 3EB t: 029 20704254 w: www.ogamigam.com

Outstanding School for Girls and Boys ages 3-18

Take your next step

at the Cathedral School Early Years Open Morning (Nursery & Reception)

Tuesday 7th May 2019, 9.30-11.00am

‘Excellent’ in all five inspection areas Estyn 2018

Sixth Form

Seniors

029 2083 8504 registrar@cathedral-school.co.uk www.cathedral-school.co.uk

Primary

Children’s shoe shop supplying leading brands. Our fitters take time and care to ensure the best fit for your child.

Nursery

Revision – It doesn’t have to be a mystery! by Rebecca Salter of Kip McGrath Cardiff West

Teaching students HOW to revise is something that I find increasingly necessary at our Kip McGrath Education Centre. A lot of young people come to us with exercise books, heavy school textbooks and lots of notes, but the means of taking in that information is baffling for them. For many it is a complete mystery! There are three main ways that our brains learn and here is some of the advice I give to my students in our tuition sessions: 1. Kinesthetic Learning (DOING) Don’t stare at words on a page. Just reading and re-reading information will not make it sink in. Our brains learn by DOING, so try activities like: • Making spider diagrams for the characters in your literature texts or the most important themes. • Making little fact books of History dates by stapling together little squares of paper with the event on one side and the date on the other. This works for Biology processes, Business Studies terms, anything that requires rote learning. Get someone to test you!

• Use sticky notes for essential equations or quotes that you need to learn and put them on the walls of your bedroom or in different rooms in your house. Actively walk around and learn them as you travel around the house. Get permission first! • When you feel confident in your knowledge, practise your skills actively by doing past paper questions as often as you can. 2. Auditory Learning (LISTENING) Recording key information on a phone or tablet can really help learning. The act of selecting key points to include helps to decide what is most important and what you still have left to learn. Listen to these recordings in your down time – on the bus home or when you’re getting ready for school in the morning. 3. Visual Learning (IMAGES) The use of colour and pictures is also vital to learning. • Separate different topics in Geography using different colour paper for your notes.

• Invest in highlighters and multicoloured pens as the more bright and vibrant your notes are, the more we remember the information. • Avoid basic lists or bullet points – use pictures, boxes, stars, arrows. Try anything that makes the notes memorable and interesting. I believe that learning the skills of revision is the most important step towards excellent exam results. So remember to make a plan, get started early and be creative! Stress only becomes a significant problem when we are not fully prepared. A: Unit 3, Hollybush Estate, Coryton Cardiff CF14 7DS T: 02920 628568 W: kipmcgrath.co.uk/cardiff-west

r e c n Da e h t in Sky

Dilys Price reveals how a single skydive led to a passion that changed her life and the lives of countless others Dilys Price was 54 when she first leapt out of a moving aeroplane at several thousand feet. "No one could have been more scared than I was," she says. "I went up in this aeroplane with this lovely young man. I was scared, very scared – but I trusted him. We were up in this large transport plane and suddenly the back opened and all you could see was this gap of sky and cloud, and a little bit of ground far beneath. And the other sky divers all ran out, about 12 of them. They were like cattle, boom, boom, boom - and they all disappeared. "Then there was this silence and it was just me and him. And we

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walked towards this hole. And as I looked, instead of taking a step forward, I leaned back and of course, that made no difference. He just tipped me over and out. And as I went over and fell from the sky, I was so scared. I thought - what a mistake – this is death! And I really meant it! "But in the next second, I thought – Oh my! I’m flying! I'm flying!" Dilys Price isn't your average North Cardiff pensioner. She has dedicated her life to the welfare of others and in doing so, she has inspired and influenced countless people. She has been recognised globally for her work. "When I was younger, I loved dancing. I’d dance at home or on the beach – I loved moving. In my 20s, I was trained by Rudolph Laban, considered as one of the pioneers of modern dance in Europe. He believed in the beauty and integrity of everyone. It was why I chose to work with disabled children later in life. Even people in wheelchairs want to connect and express and be praised for that expression. Everyone has the right to dance."

Dilys's upbringing was to forge her caring side that has brought about so much positive change to the world. "I was brought up in a Christian commune. My father was a gardener and my mother a cook, and it was a time of great hardship. There were lots of strikes and it was very difficult to get a job. I had a good education though and we also had a lot of children staying from Nazi Germany who were sent over by their parents. They arrived with beautiful silk clothes in big trunks and I always remember the large labels on the children. Some of these children never saw their parents again, so from the beginning of my life I respected and cared for others. Our community was diverse and we were all in it together. "The poet Auden, whose work I love, said that he puts people into two categories – those who worship the ego and those who worship the higher good. I was brought up in a caring society. In our commune, we were all working for the higher good." Working for the higher good is how

Main image courtesy of WalesAndCo.com/Joann Randles

people Dilys has dedicated her life. "In the 1970s, we had an informal group called Choice who worked with disabled children in Special Schools. Our aim was to help get them to the special Olympics but they never had any money for travel or outfits. "I actually started doing the parachute jumps to raise money for the group. We'd done a sponsored run, we'd held a concert and even a car boot sale. So I said that what we needed to do was a sky dive. But if they were going to do it, so was I." But there was another thread to Dilys's skydiving story. "Being 54 was always going to be a difficult year for me because my beautiful, talented mother had committed suicide at that age." So aged 54, Dilys made her very first jump. It would change her life for the better. It enabled her to express her love for life and for her first love - dance. Since then, Dilys has gone on to complete more than 1,300 jumps, dancing across the sky on each occasion. At 81, she became the Guinness World Record holder for the world's oldest female skydiver. "As a former dance teacher, skydiving, being in the air and flying appealed to that side of me. At first, they weren’t sure if I was too old and I was also a woman. Even now, only 17% of skydivers are women. But I insisted, even though some of them said that I’d kill myself. But I trained and fell in love with it. I used to dance in the sky. It was very difficult, it was almost like driving a very fast car – but I did freestyle. I used to go out with a camera man and do pirouettes and back loops, stand ups, headstands, and I actually went to the British Nationals and got a silver medal. By that point, I was 60 years old." Not all jumps have gone to plan and it was these that helped give Dilys courage to press ahead with her charity work. "My parachute didn’t open on two occasions. One time, I couldn't release it because it was so twisted and that was scary. It was terrifying but wonderful. "All parachutists will tell you that they’ve had moments like that. You have a reserve parachute and you have to make a decision, and make it correctly and that’s a skill of skydiving. But at that moment, I learnt courage, how to make decisions and how to be strong. "Skydiving has taught me a lot about resilience. It’s taught me about working at something, facing

difficulties, not giving up, having an optimistic view about life and believing that anything is possible. I see it with families and children who are so courageous. They put up with things and find themselves active in things that we never thought possible." In 1996, Dilys founded The Touch Trust from her kitchen. It soon grew into a renowned centre for movement education (called 'touch therapy') for people with autism, dementia and profound disabilities. Using music, colour, scent and touch, they now help more than 1,000 adults and children every week. In 2004, the charity took up a permanent residence at the Wales Millennium Centre. “When we started out, we wanted a Happiness Centre and we were looking at leaky garages. We had no money at all. We are now in a beautiful suite which is full of colour and fabrics. We have a oneto-one room and a group room with overhead hoists and special beds. Because we are an arts organisation based there, we get people from the Welsh National Opera come in to link with us, which is unbelievable. They often thank us for making them better performers. "We never turn anyone away never. Our strength is that group of people who are still isolated for some reason, from the rest of society. There is so much happiness there. We’ve seen people who have cerebral palsy, who’ve been unable because of their spasms to use the buttons on their wheelchairs, to being able to use them. The breathing that we teach them helps their spasms and they can gain a lot more control. "We’ve copyrighted the programme and have trained over 100 people to deliver it. But we need more money to zoom out to the world." But as in life, the charity is facing a big challenge. "Sadly, due to the cost of staying at the Wales Millennium Centre, we have been forced to reconsider our location. Presently, the annual cost for Touch Trust to stay here is £62,000. Continually committing such a large amount of our annual funds to rent is prohibitive to our mission. Without financial support to bear some of the burden of the high rental cost or a rent reduction, we will be forced to relocate." The news will force Dilys to call on the resilience she's built over the years. "I broke my ankle in three places

on a jump when I was 83 and then had fluid on my lung and had a permanent catheter put in. But it dried up and I recovered. "I think that being a positive thinker and having a joy in life has made me resilient." Needless to say, Dilys did jump again - although she hung up her parachute last year at 85. Her work continues to be recognised both regionally and nationally: "I got an OBE in 2002 which helped me to get the charity into the Wales Millennium Centre. I'm very proud of that. In 2014, I picked up a Lifetime Achievement Award at the National Diversity Awards and the same title at the Wales Care Awards. "In 2017, I won a Pride of Britain Award. And last year, I made the Top 100 Women in Wales who’d made a difference. I’m so very grateful and very lucky. In my work, I’ve never thought about titles, I’ve just been doing what I can do to help." Dilys is currently working on a selfhelp book and giving inspirational talks. She also volunteers with the homeless. She still dances. "I want to keep active. I still dance but not so much. Positive energy will always have a positive result. Breathe deeply. And like Goethe said: “One ought, every day at least, to hear a little song, read a good poem, see a fine picture, and, if it were possible, to speak a few reasonable words.” My wonderful father also had a saying and that was: "If you fall off your bike, get back on it and do wheelies. That's what I've done all my life and what I intend to do for the rest of it." HOW TO DONATE Donate at www.justgiving. com/touchtrust or by post to Fundraising, Touch Trust, Wales Millennium Centre, Cardiff CF10 5AL. Please make cheques payable to Touch Trust Ltd. You can also donate via BACS (Sort Code 20-18-17 Account number 20242993). More information at www.touchtrust.co.uk

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Power of

Positive Up to 1 in 4 people will be affected by mental health problems at some point in their life. Here are a few ways to help boost your mental health in a positive and uplifting way Keep active

Your mental wellbeing

Your mental wellbeing describes how you are feeling and how you are coping on a day-to-day basis. Having good wellbeing allows you to feel confident about yourself and your self-esteem. It will also enable you to feel engaged with the world around you and to cope more effectively with the stresses of everyday life. The benefits of this mindset will encourage you to have a more productive and rewarding life, even with unexpected changes and times of potential worry. This can all be backed up with positive relationships and friendships. It’s important to remember that your mental wellbeing isn’t a permanent feature. It can change from year to year, month to month, day to day - even moment to moment. However, if you experience low mental wellbeing over a prolonged period of time, you are more likely to develop a mental health problem. That's why looking after yourself is so important.

Connections

Scientific evidence highlights the importance of good and positive connections. These can be forged through family, friends and our wider communities. Good connections help us feel more stable and secure, and can also lead to a greater sense of purpose in life. They can help us feel good about ourselves, allowing us to function better. They do this by building our self-worth and our sense of belonging. We can also benefit from making others feel better about themselves in their times of need - which will make us feel better about ourselves. Good connections allow us to share positive experiences. Call on family and friends and reconnect if necessary.

There is strong evidence to show that keeping active is good for your wellbeing. And the good news is that you don’t have to spend hours at the gym to do this. Physical activity alters the chemical make up in the brain, which can led to better moods. Exercise releases endorphins, the body’s feel-good hormones. Adults aged 19 and over should aim to do at least 150 minutes of moderate-intensity aerobic activity, such as fast walking or cycling, a week. A great way to increase your activity is to find something that you enjoy doing so that it doesn’t feel like a chore. Make it a part of your life.

wellbeing Take time for yourself

Challenge yourself

It can be hard motivating yourself to set goals in your life, so one of the key ways to beat this is to find something that you love doing and do more of it. If you have a hobby that you enjoy, make time for it. Then set yourself small goals and aim to meet them. Even reaching small goals will help boost your confidence and the way that you view yourself. It could be something as simple as trying out a new recipe a week, or learning a few words in a foreign language. Focus on the small win, not big achievements. If you struggle with thinking up goals, join a class or become a volunteer. You'll get to meet new people, make new friends and also be provided with small tasks to challenge yourself. And you can share those little wins!

Asking for help

There is no shame in asking for help and there are plenty of people who are willing to listen. If you don't feel comfortable talking to friends or family, you can always speak to your GP or pick up the phone and speak to the Samaritans. Even the act of getting things off your chest will help you feel better. Try not to pressurise yourself to carry on as normal if you are struggling. Many people need help and support carrying out basic day-to-day tasks - cleaning, childcare and shopping. If you are finding things especially difficult, remember that there are trained professionals who are ready to listen and help. You can seek out counsellors who will help you through your struggle, offering reflection, support and a range of possible treatments or solutions. Professionals can also help you formulate a crisis plan - the aim of which is to help you think about the things you might need during a crisis. This will help you feel more in control of your life.

Diet

Because your physical wellbeing is so closely linked to your mental wellbeing, taking care of yourself physically can make you feel a whole lot better. And it's not just exercise that helps - you may want to explore how your diet affects you. Improving your diet can give you more energy, lift your mood and help you think more clearly. Keep hydrated by drinking plenty of water and keeping caffeine and alcohol to a minimum. Your gut is intrinsically linked to your moods. Stress and anxiety can affect its performance. Nourish your body with the vitamins and minerals it needs and it will reward you with better moods.

Sleep

Good sleep is vital to both physical and mental health. Lack of sleep can occur due to external factors like noisy neighbours or young children but in many cases, it comes down to anxiety and worry. Establishing a routine can help for some, while taking a break from laptops and phones works better for others. Go to bed when you feel tired enough and try to do something relaxing beforehand. Your brain will be better prepared for sleep that way.

Taking time for yourself is an essential part of maintaining your wellbeing. Far too often, we spend our time running around for others, often with disregard for our own needs. Dedicating time to meditate, even if it's 10 or 15 minutes a day, will give you that little 'sanctuary' that you know you can look forward to every day. Take the time to listen to some music, colour in a colouring book or do something as simple as taking a bath. There's also no need to feel guilty about taking time for yourself.

Get to know yourself

'To know thyself is the beginning of wisdom.' This famous quote is often attributed to Socrates but what exactly do you know when you 'know yourself?' When you know yourself, you understand what motivates you to resist bad habits and develop good ones. You'll have the insight to know which values and goals activate your willpower.

When you evaluate yourself, pay attention to the things that make you feel uncomfortable. These emotional signals can tell you if you are trying to avoid a subject. Are you insecure about that characteristic? If so, what can you do to overcome it? We tend to underestimate the importance of knowing ourselves. Many of us go through each day reacting to events and just getting by rather than making conscious choices based on who we are and what we want.

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Dirty Vegan After spending nearly a decade drinking and partying, TV's Mathew Pritchard cleaned up his life with a new passion "One coffee please. With almond milk." It's a miserable January day. In a North Cardiff coffee shop, former skateboarding prankster Mathew Pritchard is nervously looking out of the window. "I'm giving a speech to the Welsh Assembly tomorrow," he says quietly, tipping a sachet of sugar into his coffee. It's a long way from his former life co-presenting Dirty Sanchez, the MTV show that saw Mathew, along with three others, performing dangerous stunts and pranks usually harming themselves in the

Matt's dog Lemmy

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process. "I used to get blind drunk before I went in front of the cameras for Sanchez. It helped with the nerves. I can't really do that in the Assembly tomorrow." Matt is giving a speech about how he managed to turn his life around for the better. After seeing himself on TV in 2007, Matt realised that he had to do something about his health. "I looked an absolute wreck and realised that I couldn't go on like that. I decided to clean up my act and get fit." Matt entered the Cardiff Half Marathon. He got such a buzz from it that he then entered a full marathon, a half Ironman followed by a full Ironman (a long-distance triathlon race, consisting of a 2.4mile swim, a 112mile bicycle ride and a marathon 26.22-mile run,

raced in that order and without a break). In 2010, he ran from John Oâ&#x20AC;&#x2122; Groats to Landâ&#x20AC;&#x2122;s End in just 30 days. Today, Matt is well-renowned for his endurance races but he's also well-known for championing veganism - living one's life refraining from consuming animal products. This includes not only meat but also eggs, dairy products and other animal-derived substances. "A few years ago, not many people really knew what a vegan was. There was a stereotype of them looking like some dishevelled hippies and for most of us, we'd all been brought up accepting meat and dairy as part of our lives. We'd all think of a meal as meat and two veg and we'd all see the adverts on telly telling us to drink more milk. "These days of course, we've all got access to the internet and to social media and we all know a bit more about what really goes on. For me, I woke up to the horrors of the meat and dairy industry in 2015 and you can probably say that the rise of veganism comes down to a lot of people doing the same."

Top photo courtesy of Octopus Publishing Group

people It's true that the number of people adhering to a plant-based diet has risen dramatically in the last few years. Demand for meat-free food increased by 987% in 2017 and the number of vegans has quadrupled between 2014 and 2018. People cite one or more of three key motives for going vegan â&#x20AC;&#x201C; animal welfare, environmental concerns and personal health. For Matt, becoming a vegan was a life-transforming event that at first, came about for health reasons. "I was doing a lot of research and it struck me about how many ultra athletes had gone vegan. There had to be a reason why they were all turning to it. I then watched a documentary called Cowspiracy. It was a life-changer for me." The film explores the impact of animal agriculture on the environment and investigates the policies of environmental organisations on this issue. "I was unaware of the impact that animal agriculture had on the environment. I didn't realise that it was slowly killing the planet. And for me, going vegan soon turned

Lemmy

is my

mate. Why would I eat him?

from worrying about my health to worrying about the animals." Matt's dog Lemmy is a huge part of his life. "My dog Lemmy is my mate. He has feelings, he has his own sense of humour and a personality. To me, my eyes had been opened and I couldn't figure out where the cut off between eating a dog and eating a pig was. Why one and not the other? I wouldn't see myself eating Lemmy so why should I eat another animal?" Matt soon saw the health benefits of going vegan too. In 2016, he became a world record holder by completing 30 Half Ironmans in 30 Black and white photo by Julian Castaldi

consecutive days. That's a 1.2 mile swim, a 56 mile cycle and 13.1 miles of running every day for 30 days. "I feel 100% healthier since going vegan. I feel physically better but also I feel more at peace because I don't eat meat. I'm not funding a barbaric trade that's based on killing." This year, Matt is setting himself the challenge of the DECA 10 day/ 10 Ironman event. He's aiming to complete a 2.4-mile swim, 112-mile cycle and marathon (26.2 miles) every day for 10 days - just over 1,400 miles in total. He has 350 hours to complete it. "I enjoy setting myself the challenge. It's great. I shut off from the world and it's just me. It's peaceful. I'm happy in my own head for that time, just plodding along. My body's pretty much conditioned for that kind of thing now anyway." Matt's conversion to veganism also rekindled a long lost love. "When I went vegan, I rediscovered cooking again. I'd studied cooking in uni and then went to work in a restaurant on City Road for two years. My boss there wasn't very nice and it really affected my confidence. That's why I left that world behind me and went into something else and ended up in TV. "Going vegan meant that I had to open my mind to cooking and eating new things. I started looking online for vegan recipes but I found a lot of the YouTube channels out there really boring. It then hit me that there was a gap in the market for something a bit different something a bit more upbeat. "I spoke to two friends who were more experienced in that sort of thing and we set up my own YouTube channel." Matt's YouTube channel became an instant hit and has been seen by hundreds of thousands across the world. It led directly to his BBC show Dirty Vegan that was shown in Wales in January, before being broadcast to the rest of the UK. The show saw Matt visiting various groups with specific nutritional needs and being presented with the challenge of cooking vegan food for them. He had to cook for a women's rugby team, a group of OAPs, GCSE students and even a Mountain Rescue team. "The second half of last year was so busy, I felt like my head was going to pop. It was while we were filming that I had the idea for a tie-in book. It made sense. I was working on the TV show from 7am till 11pm most days and when I got home, I

Pritchard and Dainton during the MTV years

had to start thinking about putting the book together. Luckily, I have a good team behind me and it was them that made the difference. I appreciate everything they do for me." Matt's book was published before Christmas and was lapped up by the critics. "If someone had told me 20 years ago that I'd have my own cookery book out, I wouldn't have believed them. A friend of mine got in touch shortly after it had been published to tell me that it'd gone to number one. I was thrilled but when I looked closer, it was the best seller but in the Salad section on Amazon." Matt has also signed up for another two books and is hoping for a second series of Dirty Vegan. For now at least, he's keeping busy promoting veganism and his chosen charity The Sound of Animals, who are dedicated to rescuing the abused and abandoned street dogs in Thailand. They also rescue dogs from the dog meat trade in Cambodia Matt's enthusiasm and energy is inspiring people across the world. One glance at his popular social media accounts is testament to the amount of total strangers getting in touch to say how they're starting to look at their lives in a different way, and turning them around for the better. For the former Glantaf pupil, leading a simpler life has led to a clearer sense of wellbeing. "Buy yourself some trainers, open the front door and go for a run.â&#x20AC;? Dirty Vegan by Matt Pritchard is published by Mitchell Beazley, ÂŁ20. Dirty Vegan available on BBC iPlayer.

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The There are over 2,500 geocaches around Cardiff. Get your walking boots on, fill up your flask and go find them

Join the world's biggest treasure hunt What is Geocaching?

Geocaching is an adventure that you can take any time of the day, any day of the week. It can take you to places you've never heard of or even places in your own village that you never knew about. Essentially, it's an outdoor recreational activity that sets you on a treasure hunt using your phone's GPS system. The idea is to seek out containers (or caches as they're known). A typical cache is a small waterproof container containing a logbook, a pen or a pencil and sometimes toys or trading items. The geocacher signs the log with their established code name and dates it, in order to prove that they found the cache. After signing the log, the cache must be placed back exactly where it was found.

What will I need?

The essential item you'll need is a GPS (Global Positioning System) device, or a mobile phone with GPS enabled on it. Most phones have GPS built in these days so it's a simple case of turning it on. You'll need to download the free Geocaching app onto your phone and create an account. As you'll be outdoors, it's also worth taking essentials with you. As well as food and water, you may want to take a torch, waterproofs and spare batteries. Most phones also have cameras on them but if yours doesn't, pack one as you may want to record your findings to post to social media. If you're looking for a cache to swap items, remember to bring a swag bag, into which you can put your collectables.

Where will I find the caches?

Your phone or GPS will guide you to the cache but once you've found the location, it's then a case of looking for the cache. Some caches will have been very well hidden and it's down to you to find them. Remember not to go poking your arms or hands into places that could be dangerous. Caches can be hidden in things, under things or even hanging from things. If you're short, take along a grabber.

Explore the real world

While kids spend hours and hours in imaginary worlds on video games, it's easy to forget that a real and vibrant world exists outside the four walls of their bedroom. Exploring the real world in real time through geocaching will help differentiate between real and imaginary - and in many cases, reality can be more awesome than fiction.

reasons to geocacheÂŽ It gets you outside

Geocaching is a great reason to get out of the house and enjoy the great outdoors. It can take you to some beautiful places and there are no limits to where you might go. As well as benefiting physically from the fresh air and exercise, geocaching can help improve your mental health.

Fun for the whole family

Healthy family relationships result in happy and secure children and give parents the ultimate reward of being important in the life of a child. Geocaching is the perfect way for the entire family to get out of the house and do something together. Studies have shown that families that engage in exercise together will ultimately become a healthier and stronger family unit. Geocaching allows family members to encourage each other to become independent and self-sufficient. Acting as a team will help forge stronger bonds and a sense of achievement. Thereâ&#x20AC;&#x2122;s an old saying that goes: families that play together, stay together. Studies show that when families spend quality time together, the chance of children getting involved in dangerous activities outside the family drop dramatically. Kids who also play with their families usually get better grades in education.

Find moments of excitement and quiet

The outdoors allows us to experience the world in new ways and see it from a different perspective. Any outdoor adventure will bring with it a sense of thrill, and finding new and exciting places is good for the soul. Whether it's silently looking out for miles around at the top of a hill or standing underneath a roaring waterfall, experiencing the excitement of the natural world sharpens the mind and gives you a new outlook on the world. You'll also come home feeling renewed. Making the effort to get out and find those moments of excitement and quiet will be worth it.

Discover new places - even in your own neighbourhood

One of the great things about geocaching is that you can learn new things about places that you're already familiar with. In exploring places close to home, you can find out about their history and background. Further afield, geocaching can take you to places you've never been to before. Things can become a real adventure, something that children love. It will also help create happy childhood memories and creates a sense of bonding. Please take care when our and about. Living Magazines Ltd takes no responsibility for the safety of geocachers

Make new friends

Friendship is an essential part of life and geocaching is a great place to meet new friends. It can help develop children's social skills, especially at geocaching events where there are other geocachers. Children can learn how to strike up conversations with strangers, socialise in groups and go on to evolve their own social groups. There's a good chance that they will find others with things in common where friendships can flourish too. This will increase their sense of belonging and purpose, as well as boosting happiness and reducing stress.

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HAVE A CLEAN HOME Your home should be your sanctuary and we all know how much better a home feels when it's clean. If you struggle with the upkeep of maintaining a clean and tidy home, get a professional in to do it once a week. Home Maid, Cardiff

SLEEP The importance of a good quality bed and mattress can never be underestimated. After all, we spend a third of our lives asleep. The quality of your sleep will have an impact on your waking life so it's crucial to get a good night's sleep where you can. Beds and mattresses therefore, are central to every aspect of how we live our lives. Cardiff Bed & Furniture Centre, Whitchurch

WELLNESS WEEKEND If you're looking for inspiration, the Inspiring Wellness Weekend takes place in Coryton this spring. The event has free talks, live demonstrations and over 40 exhibitors within the wellness and wellbeing field. You can also try alternative foods, natural skin and make up products, crystals, jewellery, gifts, and so much more. Inspiring Wellness Weekend, Village Hotel (May 11th 2019)

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Whether you are looking to make yourself happy, or help others, here are a few ideas from our advertisers to help you get back on track LET PLANTS CARE FOR YOUR HOME Plants aren't only just great to look at. They can also improve the air quality in your home thanks to their ability to reduce carbon dioxide levels, bring down levels of pollutants such as benzene and nitrogen dioxide, and also reduce airborne dust levels. Room temperatures can even be regulated by plants. Pugh's Garden Centre, Radyr

GET YOUR NAILS DONE It can seem trivial to some but beauty rituals can play an important role in our wellbeing. Stepping away from a stressful situation, putting on some of your favourite music, and going through the rhythmic process of preparing and painting your nails can be really therapeutic. Better still, why not get a professional to do it for you? New nails and a chat at the same time. Nail Divas, Whitchurch

wellbeing TAKE UP DANCING Dancing is a great cardio workout which releases endorphins and helps combat stress. It can help improve balance, muscle tone and flexibility. Best of all, dancing is a fun, social activity that also keeps your brain active. Rubicon Dance, Cardiff

IMPROVE YOUR OUTER SPACES WITH PLANTS Time and again, research reveals that gardening has a positive effect on our mental health. It gives us a sense of responsibility, and keeps us connected to the living world around us. It also helps us tune into the cyclical nature of life, subconsciously preparing us for life events. Ultimately, tending to plants brings out our nurturing side, helping us heal and rewarding us with beautiful displays. Greenmoor Nurseries, Newport

DENTAL HEALTH They say that smiling is infectious - in a good way. And a healthy mouth is good for the rest of your body. Taking good care of your oral health will make you feel better about yourself, give you more confidence and allow you to laugh more openly. Cloves Dental Care, Rhiwbina

HYPNOTHERAPY Hypnotherapy can help you lose your negative and destructive habits, and replace them with more positive and creative ways of living. It's also been shown to help with pain relief and other medical conditions. Jane Clarke Hypnotherapy, Rhiwbina

TAKE UP PAINTING Art can give you a voice that you can use to communicate your thoughts and feelings. It also allows you to take time out from your hectic life to reflect, create and achieve new things. Botanical Art Workshops with Debbie Devauden, Insole Court

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Broadcasting House in Llandaff will soon be gone forever, demolished by bulldozers to make way for housing. This is the story of the BBC in Wales and its iconic home

t 5pm on 13th February 1923, the British Broadcasting Company as it was then known, opened its Cardiff station and began broadcasting in Wales for the first time. The following year, a Swansea station was opened and by the time the company became the British Broadcasting Corporation in 1927, the stations were to become part of what was known as the 'West Region'. But during the 1930s, there was a growing demand for a separate Welsh Region that would provide programmes both in the English and Welsh languages. A lengthy campaign followed and it wasn't until 1937 with the Penmon transmitter opening, that Wales began getting its own content. Sir John Reith, the then director general of the BBC, visited Cardiff for the Region’s inauguration ceremony in July that year. The regional services were effectively shut down during

World War II but the BBC’s studios in Bangor kept up the nation's morale by becoming the temporary home of the variety department although this fact was never officially announced. The studios in London had been deemed to be at too much risk of bombing. Famous names such as Tommy Handley, Arthur Askey and Charlie Chester were relocated to Bangor and tasked with providing light entertainment shows to millions of radio listeners across the UK. In the post-war years, it became apparent that television was becoming increasingly popular and demands were made for Wales to have its own television service. Westminster appointed a committee to look into the future of broadcasting in the UK in 1960 and this paved the way for broadcasting in Wales. The committee’s report was published in July 1962. One of its findings was that ‘the first priority should be given to separating the

BBC’s service to Wales from that to the English regions’. These findings laid down the foundations for the establishment of a dedicated Welsh BBC service. BBC Cymru Wales was officially launched on 9th February 1964. A major promotional campaign led up to the launch. Viewers were given instructions on how to adjust their TV sets to receive the new service. At first, twelve hours of programmes a week were broadcast - five hours being in English and seven in Welsh. The service was also able to opt out of the UK network when necessary and this afforded Welsh-speaking viewers more convenient viewing times. Previous to this, they were limited to anti-social viewing hours. BBC Cymru Wales firmly established itself as an integral part of the Welsh viewing public very quickly. Central to this were the daily news programmes Wales Today and Heddiw. In a time of political Welsh upheaval, current

history affairs programmes such as Week In, Week Out and Cywain provided a public platform for political debate. The news department came of age during the events of the Aberfan tip disaster. Reporters were able to provide reports from the village that included speaking to eye witnesses. It would be 1966 when the BBC moved into its new headquarters in Llandaff. Princess Margaret was on hand to officially open the building on St David’s Day 1967. For the first time, the corporation’s activities had been consolidated into one place, having previously been dispersed to various buildings throughout Cardiff. The building was designed by Dale Owen, a leading figure in the Welsh architectural scene, who was heavily influenced by practices in the United States. Although he was born in Merthyr Tydfil in 1924, he attended Whitchurch Grammar School and went on to study at the Welsh School of Architecture in 1941. After working in the States during the 1950s, Owen returned to Wales in 1958 when he joined the Percy Thomas Partnership, becoming a partner in 1964. He was responsible for overseeing the colleges at the University of Wales, before taking on Llandaff's Broadcasting House project. It was reported that Owen was thrilled to get one over the thrifty bureaucrats at the BBC when he persuaded them to install real Mies chairs for the reception area. Owen died in 1997. Owen provided a building that was designed as an interconnected and consistent modernist construction of reinforced concrete. It included a six storey administrative building and a single storey restaurant pavilion. The television studio to the left of the music studio was a later addition, as were the additional administrative building and social club that are situated to the rear of the site. The decade ended with one of the largest outside broadcasts for BBC Wales, the investiture of the Prince of Wales in Caernarfon Castle on 1st July 1969. Broadcasting House continued to serve BBC Cymru Wales through to the end of the century. 1970 saw colour on BBC Wales television programmes for the first time when a report from the Llangollen International Eisteddfod in July that year was broadcast. 1974 also saw the launch of the BBC’s longestrunning (and UK’s second longest-

Broadcasting House's reception area in the 1960s running) soap opera, Pobol y Cwm. 1977 saw the introduction of two national radio stations – BBC Radio Wales and BBC Radio Cymru, both of which continue to provide entertainment and information for the country. The early 80s were dominated by the launch of S4C, the first television channel to be aimed specifically at a Welsh-speaking audience. The channel started broadcasting on 1st November 1982, the night before Channel 4's opening. Towards the end of the 1980s, digital broadcasting was looming on the horizon. Satellite City and Belonging were two BBC programmes that were English-speaking and met with critical acclaim throughout the 1990s. Devolution in the late 90s resulted in the BBC investing heavily in programming from Wales and guaranteeing a place on the UK network for programmes in the areas of drama, music and factual programming. By 2008 though, plans were being developed to move the BBC from Broadcasting House in Llandaff to a new location. The Welsh Government decided not to list the Llandaff site, against the recommendations of heritage advisors Cadw. Welsh Minister of Culture and Sport John Griffiths said that the site was not of special or historic interest. The charity Twentieth Century Society, which campaigns for the preservation of architectural heritage from 1914 onwards, disagreed. They had previously said that the building is

‘one of Wales’ most outstanding post-war buildings’. In August 2013, it was announced that both Broadcasting House and Ty Oldfield opposite, would be sold. Plans were drawn up to move operations to a purposebuilt headquarters and in 2015, the BBC announced that their chosen location would be in Central Square in Cardiff city centre. Director of BBC Cymru Wales, Rhodri Talfan Davies told the press at the time: "The move to Central Square is the biggest transformation project ever undertaken by BBC Wales and the proposed changes, while extremely difficult, are essential if we're to ready the organisation for the relocation. "With such a major investment in new technology systems - including a fully digitised archive - changes were inevitable." In late 2014, planning permission was obtained to convert the site of Broadcasting House and neighbouring Ty Oldfield into 400 residential units. Soon the iconic building will be gone but its legacy in Welsh broadcasting history will be forever remembered. The new building

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Win A PAMPER DAY FOR TWO AT THE VILLAGE HOTEL spa Spring is finally here and what better way of blowing away those winter cobwebs than with a spa day with a friend or family member? The Village Hotel Cardiff has recently undergone a refurbishment with the addition of a couple's treatment room, a new relaxation area and two new manicure stations. The spa’s seven treatment rooms are open to both guests and to those just visiting the hotel for the day. They offer a tempting menu of great-value treatments as well as spa packages which include two treatments, full access to the gym, pool, steam room and sauna. All the therapists at the Cardiff spa are highly qualified, and use a range of products from some of the biggest

and most renowned brands in the beauty industry including ESPA, Jessica and St Tropez. And this is your chance to win a Spa Day for two, courtesy of Whitchurch and Llandaff Living magazine. Grab your bestie, your partner or treat your Mum, with a spa day for two worth £99. Enjoy complimentary robes, towels, a light lunch in the Village Pub, plus a 25 minute LOVE ESPA Facial and Muscle Melt Massage each. For your chance to win, email your name, address and telephone number to competitions@ livingmags.co.uk, telling us why you think you deserve to win (or by post to our address on the inside cover). Competition closes 30th April 2019.

Looking for the perfect family fun to keep your tiny tots entertained over the Easter holidays? Well look no further than the beloved children’s story Zog, which comes live to the stage at St David’s Hall for six shows from Friday 26th – Sunday 28th April. You could be there with a Family Ticket for four up for grabs in this exciting competition for the opening performance on Friday 26th April at 4.30pm. Not only is Zog a best-selling book, but it also captured the imagination of millions of kids across the UK when it was show on BBC One on Christmas Day last year with narration from Lenny Henry.

Directed by Mike Shepherd, the programme also featured a fantastic folk score from acclaimed singer-songwriter Johnny Flynn and hilarious comic Tracey Ullman as the voice of Madame Dragon. Having already collaborated on The Gruffalo in 1999, author Julia Donaldson and illustrator Axel Scheffler released Zog in 2010 and it’s been loved by children the world over ever since. This heart-warming tale follows the story of a large and lovable creature named Zog, who is eager to win a Gold Star at Madame Dragon’s school. But there are a few bumps along the way as he roars and burns his path through years one, two and three. Luckily, the plucky Princess Pearl patches him up ready to face his biggest challenge yet - a duel with Gadabout the Great! To be in with a chance of winning this fantastic prize, please answer the following question:

Win a family ticket to see zog at st davids hall What is the name of the author who wrote the children’s book Zog? a) David Walliams b) Julia Donaldson c) David Baddiel Please email your answer to SDHpress@cardiff.gov.uk by Wednesday 17th April 2019 along with your full name and address, plus a phone number. Alternatively, please post your entry with your contact details to: Marketing Team, St David’s Hall, The Hayes, CF10 1AH. Family Tickets for 4 can be made of any combination of adults and children, but must include at least one adult.

Foods that heal Vegetables have the power to prevent disease and in some cases, help cure them. Here are some of the foods that have been scientifically proven to make you healthier Beetroot

Broccoli

Broccoli is a great source of fibre and antioxidants, both of which may support healthy bowel function and digestive health. It also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes. In addition, broccoli is a good source of protein, iron, potassium, calcium, selenium and magnesium as well as vitamins A, C, E and K. There is also an abundance of B vitamins in the vegetable, including folic acid. Some of the nutrients and bioactive compounds in broccoli may slow mental decline and can support healthy brain and nervous tissue function.

Carrots

Generations of parents have told their children that eating carrots helps them see in the dark. And there's an element of truth in the saying. Carrots contain vitamin A. A deficiency in vitamin A can lead to xerophthalmia, a progressive eye disease that can damage normal vision and result in night blindness, or the inability to see in low light or darkness. But that's not the only benefit that carrots offer. A variety of dietary carotenoids have been shown to have anti-cancer effects, due to their antioxidant power in reducing free radicals in the body. Carrots also contain good levels of potassium, an essential mineral that helps control blood pressure and also vitamin B6, which helps with the conversion of food into energy.

Beetroots are packed with essential minerals, vitamins and plant compounds, some of which have medicinal properties. The plant pigment that gives beetroot its colour is betacyanin, a powerful agent thought to help suppress the development of some types of cancer. Red beetroots have also been ranked as one of the 10 most potent antioxidant vegetables. They are one of the richest sources of glutamine, an amino acid, essential to the health of the intestinal tract. In a 2010 study, researchers from the Queen Mary University of London found that the nitrate in beetroots can help to lower blood pressure and fight heart disease.

health Ginger

Spinach

Spinach packs a huge nutritional punch and has become one of the most popular vegetables today. Just 30 grams of raw spinach provides 56% of your daily vitamin A needs, plus your entire daily vitamin K requirement â&#x20AC;&#x201D; all for just 7 calories. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis and spinach has plenty of it. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate, as well as being a good source of manganese, magnesium, iron and vitamin B2.

Garlic

Garlic belongs to the onion family and has been used for medicinal purposes since ancient times. It's known to boost the immune system and can help combat sickness, including the common cold. Consuming garlic on a daily basis, either cooked or raw, helps to lower cholesterol levels thanks to its antioxidant properties of allicin. It helps regulate blood pressure and blood sugar levels. Allicin tends to lose its medicinal properties when garlic is cooked whole so consume garlic raw or semi-cooked to get the best out of it. In one study, 600â&#x20AC;&#x201C;1,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period.

Kale

Studies have shown that a high intake of fibre may lower blood glucose levels in people with type-1 diabetes. Those with type-2 diabetes may see improved blood sugar, lipids, and insulin levels. Kale is abundant in fibre and antioxidants that can help. Kale contains chlorophyll that can help prevent the body from absorbing heterocyclic amines. These chemicals are produced when grilling animal-derived foods at a high temperature, and they are associated with cancer. Kale is also high in vitamin C, which is needed to build and maintain collagen, the key protein that provides structure for skin, hair and bones. High in potassium, kale can help reduce the risk of stroke, protect against the loss of muscle mass, preserve bone mineral density and reduce the formation of kidney stones.

Closely related to turmeric, its unique fragrance and flavour come from its natural oils, the most important of which is gingerol. This substance quashes inflammation and can turn off pain-causing compounds in the body. Ginger can also help lower LDL cholesterol levels (the bad kind!), reducing your risk of heart disease. Not only that, but gingerâ&#x20AC;&#x2122;s bloodthinning properties could also help prevent the formation of blood clots, reducing your risk of a stroke.

Sweet potato

Just one medium sweet potato contains 4 grams of fibre, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese. It also provides you with 438% of your daily vitamin A needs.

Peas

They're small but mighty. Peas are incredibly nutritious and are rich in saponins, a group of plant compounds known for their anticancer effects. They are also very high in protein, and have a relatively low glycemic index (GI), which is a measure of how quickly your blood sugar rises after eating a food. Combined with its fibre and protein, this helps aid sugar control.

Asparagus

Just 90 grams of asparagus provides one-third of your daily folate needs. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin. Asparagus also contains chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That's good news if you're watching your blood sugar.

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THE WENALLT The red sandstone slopes of this area are home to several woods and is the perfect place to spend an hour or two. The quieter you become, the more you can hear and the Wenallt is home to plenty of wildlife. From the distant birdsong to the gentle sigh of the trees on a sunny spring day, the Wenallt can also be a serene place to hide from the world on a rainy day.

QUIETspaces

When you want to get away from it all and spend some time in quiet reflection, there are plenty of local places to seek out

CEFN ONN The tree collection here includes Dawn Redwoods (28m high) and a Grand Fir (48m). The ponds and streams are also home to frogs, toads and newts. There are several paths that meander lazily in and around the woodland and a few benches are dotted along the way to allow you to sit and watch the seasons change. The park varies greatly throughout the year thanks to its diverse range of trees and foliage. Towards the top, there's an ideal place to eat a small picnic on a clear day.

LLANDAFF FIELDS You can almost forget that you're surrounded by the city when you're in Llandaff Fields. Its walkways can take you into nearby Pontcanna Fields. As spring blossoms into summer, you can sit and watch the swallows looping and diving low over the grass. And there's even a small cafĂŠ if you're in need of a burst of coffee or a bite to eat while you're there.

FFOREST FAWR There are three trails to choose from at Fforest Fawr, just north of Tongwynlais. Each one will allow you the time to connect with the smells and ambient sounds of the forest that will help relax your mind. Take the time to slow down and savour the sights before you. Focus on how the forest feels - both beneath you and around you. Breathe fully and embrace the moments that you are experiencing. Fforest Fawr is steeped in history and you can often switch your mind off from everyday mundane things by reflecting on its past.

Courtesy of www.tongwynlais.com

FOREST FARM Cardiff North is blessed to have Forest Farm on its doorstep. This small nature reserve can transport you away from the hustle and bustle of the city and offer you a few hours of varied scenery. From the flowing River Taff to the popular bird hides, Forest Farm and its habitants can bring you calm solitude when you need it most.

Calling all Over 60s Keep Fit and Flexible with Rubicon Dance

Photograph taken by Sian Trenberth

After a recent successful taster session initiated by Julie Morgan, Rubicon will be running weekly dance sessions for over 60s. Where? Whitchurch Community Centre (Old Church Road) When? Every Monday from 1.30-2.30pm (term time) Gentle exercise to music for £3.50 per session.

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Joys of Juice Juicing allows the body to absorb much-needed nutrients straight to where your body needs them. Here are some delicious recipes

The Green Beast 1 bag of kale 2 apples (cored) 1 lemon (rind removed) 1 cucumber knob of ginger root 3 celery sticks 1 orange Kale - in terms of health benefits, kale packs a huge nutritional punch. A source of vitamins A, C, and K, it's also packed with minerals such as iron, potassium and calcium. Kale is full of dietary fibre and contains potent cancer fighting compounds. Apple - an apple a day keeps the doctor away - so goes the saying.

And with very good reason. Apples help fight inflammation and are rich in important antioxidants, flavanoids, and dietary fibre. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Lemon - as a rich source of vitamin C, lemon juice protects the body from immune system deficiencies. Cucumber - cucumbers contain high levels of nutrients known as cucurbitacins, which may help prevent cancer by stopping cancer cells from proliferating and surviving. Ginger - ginger is regarded as an excellent carminative, a substance that promotes the elimination of excessive gas from the digestive system and soothes the intestinal tract. Colic and dyspepsia respond particularly well to ginger. Celery - celery contains vitamin C, beta carotene and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. Orange - antioxidants in oranges help protect skin from free radical damage known to cause signs of aging. They may help reduce the risk of respiratory diseases, certain cancers, rheumatoid arthritis, ulcers and kidney stones. They also help protect the digestive tract.

The Southern Comfort 1 lemon (rind removed) 1 orange 1 peach 1/4 medium pineapple pinch of cayenne pepper sparkling mineral water Lemon - lemons are a wonderful stimulant to the liver and a dissolvent of uric acid and other poisons, liquefying the bile. Orange - people who include oranges regularly in their diet are 60% less likely to develop a form of vision loss compared to those who don't. Peach - peaches are a great source of zinc, which also has anti-aging properties. Zinc also interferes with the aging process of male reproductive organs, by boosting the levels of testosterone in the body. Pineapple - pineapples contain bromelain, which has antiinflammatory properties. It is commonly thought that they may provide pain relief for those with inflammatory arthritis. Cayenne pepper - Just a half of a teaspoon of cayenne pepper along with a meal can help suppress appetite and burn calories.

food

The Fat Melter 5 grapefruit 1 lemon (rind removed) 2 limes 1/4 medium pineapple knob of ginger root Grapefruit - one 12-week study has shown that there was a significant reduction in weight as well as blood glucose levels, in participants who consumed half a grapefruit before meals. Lemon - the soluble pectin fibre in lemons expands in your stomach, helping you feel full for longer. Its vitamin C may also help reduce skin wrinkling, dry skin from aging, and damage from the sun. Lime - the citric acid found in lime juice helps boost a person's metabolism, helping them burn more calories and store less fat. Pineapple - the fibre, potassium, and vitamin C content in pineapple all promote heart health. They also help to prevent constipation and promote regularity and a healthy digestive tract. Ginger - ginger is sometimes taken as a supplement for rheumatoid arthritis and osteoarthritis (painful conditions causing joint damage).

The Eye Opener 2 apples 12 carrots 1 orange Apples - chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria. The phytonutrients and antioxidants in apples may also help reduce

the risk of developing cancer, hypertension, diabetes, and heart disease. Carrots - the vitamin A found in carrots assists the liver in flushing out the toxins from the body. It also reduces the bile and fat in the liver. The fibre present in carrots can help clean out the colon and hasten waste movement. It also helps looks after your eye health. Oranges - oranges contain vitamin C, fibre, potassium and choline, all of which are all good for your heart.

The Beetroot Bomb 3 small beetroots (peeled) handful of rocket handful of spinach 1 cucumber packet of fresh blueberries Beetroot - eating beetroots can enhance athletic performance by improving oxygen use in the body. Rocket - rocket is rich in vitamin K â&#x20AC;&#x201C; containing 109mg of the vitamin per 100 grams. Spinach - nutrients found in spinach include folate, vitamin C, niacin, riboflavin, and potassium. Cucumber - cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in your brain health. Blueberries - an excellent source of vitamin C, which aids in the absorption of iron.

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A-Z of Wellbeing

The new season brings with it a time to reflect on our own health and wellbeing. Here's our tongue-in-cheek look at all things healthy and wonderful for both body and mind Acceptance

Accepting who you are can make all the difference between living a life of misery and living a life of happiness. If you can accept that you are a miserable old goat, then youâ&#x20AC;&#x2122;re halfway to living the life of misery. If you can accept that you're going to live a life of happiness, it's likely that some idiot will come along and make sure that it doesn't happen at all. It's called 'life'.

Blame

Blame is a wonderful thing because it means that you never have to take responsibility for anything in life. And it's so easy to do. Late for work? Bus was late. Feeling unfit? Marks and Spencer keep making nice food. Load up your life with excuses and you'll never have to stress about responsibility again!

Catastrophising

Catastrophising is a form of negative thinking where a person thinks the worst about a situation. So for instance, you'd like to book a holiday. But then you start worrying about how much it'll cost. Then

you worry about catching a tropical disease. Then you worry about travelling. Spider bites. Muggings. And you're only going to Bognor Regis.

Dejection

We've all been there, whether it's unrequited love or being picked last to play in the team in school games. The best thing to do when feeling dejected is to pick up the phone to a good friend so that you can have a good moan. That's as long as they're not busy washing their hair or something equally as important.

Empathy

There are people out there who lack empathy - the ability to understand and share the feelings of another. This will often present itself when a man is ill. 'You're not going to be off work are you?' will be his wife's stock reply.

Family

A strong family unit can be helpful to one's wellbeing. They can provide stability, love and reassurance. Unfortunately, they

can also be a pain in the proverbial backside. And the worst thing is, you can choose your friends but you're stuck with family.

Genetics

Heredity is a biological process where a parent passes certain genes on to their children or offspring. A father for instance, can pass down his ability to put waste next to the bin instead of actually in it. Similarly, a woman can pass down her ability to single-handedly run a house while holding down two day jobs and an evening class for adults.

Happiness

Happiness is a journey, not a destination. Unless of course, you're stuck on a bus on Cathedral Road with some kid playing their music on full blast and two people arguing about the pros and cons of Brexit.

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How often do you look at other peopleâ&#x20AC;&#x2122;s lives and make general assumptions about them without actually knowing the real story?

feature Theyâ&#x20AC;&#x2122;re happier. They're better off, more fortunate, and they donâ&#x20AC;&#x2122;t struggle as much. And of course, you'd be right. They are happier, they are better off and they don't struggle as much as you do. That's just the way it is.

Understanding

There is a connection to be had with others when you truly understand their world. Similarly, you can feel accepted and validated when people understand your world. Then there are those people who you'll never understand and quite frankly, wouldn't want to in any case.

Job satisfaction

Most of us spend so much time in work that job satisfaction has to play an important role in our wellbeing. 'Choose a job you love and you'll never have to work a day in your life again,' they say. What they don't say is that you'll still have to get up at 6am and you won't get paid very much.

Karma

Karma refers to the spiritual principle of cause and effect where intent and actions of an individual (cause) influence the future of that individual (effect). Often brings about schadenfreude - the pleasure of observing misfortune and in particular, the fact that the other person somehow deserved the misfortune.

Laughter

Having a good laugh has a direct effect on mind and body, reducing heart rate and blood pressure, and boosting endorphin levels. Technically speaking, a laugh is a noise that comes out of a hole in your face. If it comes out of anywhere else, you'd best see a doctor.

Meditation

Mediation is the practice where an individual uses a technique such as mindfulness to train attention and awareness to achieve a mentally clear and emotionally calm state. Traditionally, it involves turning off all distractions such as mobile phones, TVs and radios, and sitting still in a quiet part of the house. If you have young kids or pets, it's best just to put this on your bucket list of things you'd love to do one day.

People are always requesting things from you, whether it's time, money or attention. The ability to say 'no' will dramatically improve your mental wellbeing - as long as you can handle the guilt of letting down the ones you love in their hour of need.

Outdoors

Get yourself to a festival or go camping. Getting outdoors can bring you closer to nature. So close in fact that it'll make you grateful for getting your cold, sodden and crest-fallen self home again.

Psychology

A fairly recent science, psychology is the study of the mind and behaviour. Sigmund Freud was the Austrian neurologist and the founder of psychoanalysis, who created a clinical method for treating psychopathology through dialogue between a patient and a psychoanalyst. Not to be confused with his grandson Clement Freud, who liked to cook stuff on telly.

Quiet

Quiet is making little or no sound. The kind of thing you wish some people would do more often.

Resilience

Resilience is not some magical quality; it takes real mental work to transcend hardship. Hardship forms a big part of everyone's lives and if you're able to see failure as a way of positive learning, you're well on your way to being reslient. Just don't go totally the other way. That's called delusion.

Sleep

When you think about it, it's a strange concept. We take ourselves up to a special room, get into special clothes and lie on a special piece of furniture. And then we lie there and wait to go unconscious.

Travel

Travel has been scientifically proven to promote wellbeing and happiness. That's as long as you don't arrive at the airport without your tickets, get a dodgy tummy from an unwashed salad and miss your flight back home because you missed your hotel transfer.

Vitamins

Did you know that before 1935, the only source of vitamins was directly from food? If intake of vitamins was lacking, the result was vitamin deficiency and consequent deficiency diseases. These days of course, you can buy vitamins in tubs and pots. Just don't go looking for tubs of vitamins F, G, H, I and J though as they were reclassified as B vitamins and you'll get some funny looks off the pharmacist.

Willingness

The willingness to experience and accept all of your feelings, even the bad ones, is what makes you feel alive. There is a limit though and you'll probably reach this sometime late on a Friday afternoon. You'll then be more than willing to accept a glass of wine and an opportunity to put your feet up.

X-rays

If only x-rays showed our inner happiness. Wouldn't that be great?

Yes

Know when to say 'Yes!' experiencing new things enriches our minds and lives. If your boss offers you a day off work, shout 'Yes!'. If someone offers to do all your housework, shout 'Yes!'. It'll never happen of course but it's a nice thought.

Zen

As a guide, a zen state occurs when our body and mind are in total sync. It's like when you're out enjoying yourself with friends - time flies and both body and mind work together in total harmony. Until the next morning when you have to get up for work.