EngageYour FREE magazine from your local NHS Issue 14: November 2018

STAY SAFE AS THE CLOCKS Jamie GO BACK Peacock HELP US WE SIT DOWN WITH A TO HELP LEGEND TO GET INSPIRED YOU THIS WINTER

Get some fresh air CHRISTMAS Top places to go for a ACTIVITIES walk in the area

PLUS... MEN’S HEALTH / LEEDS CANCER PROGRAMME / LEEDS PATIENT GROUPS / CHARITY IDEAS FOR CHRISTMAS / QUIZ CORNER / SPORTS AND HEALTH / RECIPE DON’T LET Contents Help us to help you this winter 03 Follow some simple steps to help the NHS THE DARK this winter and in turn help you to stay well Jamie Peacock 04 We sit down with one of the most successful DAYS GET players in rugby league history to get inspired Top places to go for a walk 06 Get some fresh air and take a walk in some YOU DOWN of Leeds’ most wonderful green places Men’s health – are you up The days are short and the weather is cold, so it’s 07 for the challenge? no surprise that some of us feel down at this time Get involved with Movember, Decembeard and Dry January of year. One of the best ways to keep the blues at bay is to stay active. So why not take a walk (page Spotlight on Christmas activities 6) or try out a health and fitness app (page 16). You 08 Bring on the Christmas cheer by trying can’t stay active if you get the flu either, so there’s some of these activities information about flu jabs (page 3). Stay safe as the clocks go back 09 Stay safe as the nights get colder and In this issue we sit down with Jamie Peacock, one darker with these helpful tips of the most successful players in rugby league history, for a chat (page 4). Jamie provides us with Leeds Cancer Programme inspiration and motivation for work and life. From 10 Find out about an exciting initiative that’s going for a run on Christmas day to a reminder that transforming cancer services and care we shouldn’t compare ourselves to others, Jamie Three things for the NHS gives us some advice that everybody can use. 11 / patient group funding We’re already celebrating Christmas, even though Three things you could do to help the NHS and a funding opportunity for we can’t believe it’s nearly here! It’s a busy time general practice patient groups of year, so why not make a pudding in advance and freeze it (page 14)? That way, you’ll have time Diabetes to check out some Christmas activities (page 8) 12 Find out more about diabetes and do something charitable (page 13), or even grow how to take care of your feet a beard or moustache to raise money for charity Seven easy charitable ideas (page 7). And to make sure you have a safe and 13 for the festive season happy festive season, there’s information about how If you’re feeling generous this holiday you can help prevent accidents and crime (page 9). try some of these ideas

You can also read about some of the wonderful Recipes work that is happening, such as the Leeds Cancer 14 Get prepared for Christmas with this Programme, an exciting initiative to transform recipe you can freeze cancer services (page 10). Last but not least, we’d Quiz time! love for you to help the NHS this winter so we 15 Give your brain a workout with this can help you. Read about three things you can do edition’s Sudoku and word search to help the NHS (page 11) and how you can help reduce your risk of developing type 2 diabetes Sports and health Get your sport on with these apps (page 12). 16 for health and fitness

Vitamin D reminder SAD Between October and early If you are often down at this time of year and are struggling March we don’t get enough to cope, consider visiting your GP to speak about Seasonal Vitamin D from sunlight, so Affective Disorder (SAD). There may be some things that can it might be worth taking a help you, such as changing your lifestyle, light therapy, talking supplement in this period. therapies or medication.

02 Intro / Contents As the weather turns colder, you Help us to may notice more people becoming ill – but winter needn’t be an unhealthy time of year for you and help you your family. There are lots of things we can do to prepare for winter and this winter stay well during the colder months.

Stop germs from spreading Colds, flu and stomach bugs are more prevalent during the winter and spread very easily. You can help stop bugs from spreading by • regularly washing your hands • using anti-bacterial gel when you’re out and about • using tissues to trap germs and disposing of them quickly • regularly cleaning surfaces in your home that everyone touches – like door handles, bathrooms, kitchen counter tops and appliances Look after yourself Don’t ask for Making sure you eat healthy food antibiotics Get a flu jab and get some exercise, fresh air GPs don't recommend antibiotics and plenty of sleep will help boost for colds, flu or other viruses Flu is unpleasant for everyone but your immune system and help you because they won't relieve your can be very serious for people who stay well. But if you do become symptoms or speed up your have other health conditions, for unwell this winter, you can treat recovery. Talk to your pharmacist young children, the elderly and most common illnesses at home, about how you can relieve your pregnant women. If you are in one so it’s a good idea to stock up your symptoms. of these groups, or if you are a carer, medicine cabinet with these over it’s really important that you have the counter remedies: your FREE flu jab. Low cost flu jabs • Paracetamol and ibuprofen, When to seek are available to everyone else from and equivalent syrups for medical advice your local community pharmacy. children to reduce fever and In most cases, colds and flu will ease aches and pains. clear up after about a week and Keep sickness bugs • Cold and flu remedies are stomach bugs after a couple of days. handy but they already contain to yourself You should seek medical advice paracetamol or ibuprofen so do Norovirus, also called the "winter by calling NHS 111 or your GP not take anything else with them. vomiting bug," causes sickness practice if your symptoms last and diarrhoea; it may also cause a • Lozenges or sprays to soothe longer than this, if you’re worried high fever and aches. It can be very sore throats about them or if you have another unpleasant but usually goes away • Decongestants or vapour rubs medical condition. in about two days. to clear blocked noses Norovirus is highly contagious. If • Re-hydration mixtures for Call 999 or go to you are struck down, you should diarrhoea or vomiting A&E if you stay off school or work until the symptoms have stopped for two • develop sudden chest pain days. You should also avoid going • have difficulty breathing to your GP, visiting anyone in • start coughing up blood hospital or seeing people with other health conditions during For more health information and this time. Be especially careful if advice, please www.nhs.uk/staywell you are preparing food for others.

Help us to help you 03 Jamie Peacock GO THE EXTRA MILE WITH RUGBY STAR JAMIE PEACOCK Jamie is one of the most successful professional rugby league players in history. Having played for and he has won a total of nine championships. Following his successes, Jamie realised he could help others and set up his own mentoring programme. We sit down with Jamie to get inspired and steal some of his fitness and diet secrets too.

Fitness and diet What sort of food did you eat? who I was a player. I thought more and more about the aspects that You played professional When I first started it was all to made me successful and decided rugby league at a high level do with carbohydrates, but over to pull together a mentoring for a long time. How did you ten years it changed to be about programme. A big bank was the first keep yourself fit? vegetables and protein. It would be about making sure I ate enough company I worked with. They took I trained very hard. Monday would food to keep my weight on, but the leap of faith with me and it was a be our big training day, lots of the right amount of food. Breakfast success. It’s just taken off from there physical activity and training. would be broccoli, scrambled eggs in the last two years. I think there’s Weights on Tuesday, Wednesday, and a protein drink and for lunch nothing more enjoyable than seeing Thursday and play a game on and dinner, meat and fresh veg, with people fulfil their potential and Friday. Sleep is an essential part of protein drinks round that. I’d eat six improve over a period of time. It’s recovery, so we’d train a bit later meals a day. very rewarding. on Saturdays. I made sure I did a lot of extra fitness too. That meant What sort of food do you eat now? You claim you don’t have a natural talent for rugby so how did get to having ice baths at home, eating I like to have a beer or glass of wine where you wanted to be? the right things and being very at the weekend more than I did self-disciplined. I think the key to when I was playing. I always try and I think it’s just about making the being fit is to not take any short eat the right things. If you eat well most of your talent. By believing in cuts, and that’s what worked for me then you feel well and things work yourself, having a bit of confidence as a professional. I didn’t see rugby out for you. I got used to feeling and working hard, you can make league as a career, it was a lifestyle. very good from what I ate. When the most out of the talent you have. I think being self-aware is key. How do you keep fit now? you binge on sugar you feel terrible. Working out what you’re good at, I’m probably as fit, maybe even Mentoring not good at and playing to your fitter in some ways than I was when strengths. You try and improve your When did you realise that you I played. I try and exercise six out of weaknesses. Those are the things could coach and help others? seven times a week. And for me it’s that allowed me to be successful. I Ten years ago I worked with a sports just social as much as keeping fit. was fortunate to be in some good psychologist. He said I did things a I train with a few different people teams as well. I played a team sport bit different to most sporting people and go to different places. I box, run and you have to be in good teams and there are some things I could and cycle every week. For me it’s to succeed. just a lifestyle. teach to people outside sport. So we put together a ten minute talk of some of the things that made me

04 Jamie Peacock How do you go the extra mile? What advice would you give What are your hopes for your children as they grow up? As a player it meant training harder to someone who is thinking than other people like training on of becoming an amateur or I hope they live a happy life and Christmas day morning. My lack professional rugby player? don’t listen to their dad too much of natural talent means people It’s a great team sport to play and and enjoy themselves. Whatever are more skilful than me but I can it’s thriving in and around Leeds. they do I’ll be there for them, I just get them when they get tired and There are plenty of good clubs, want them to make the most out make mistakes with their thought you’ll make some good friends and of their lives and the opportunities process. Being fitter was the best you’ll learn some life skills which they get. I think life is a lot more way to be. Now my extra mile is you can use throughout the rest interesting when you say yes, so making sure I read a lot and stay on of your life. For any young player hopefully they’ll say yes to a lot top of what I’m doing. I think one who wants to be a professional, the of things in life. of the key to my successes is that first thing is to listen to your coach I’ve always thought ‘how can I be – they’ll know more than you. better’. I’ve been a successful player Secondly, train as a hard as you but I’ve also lost ten, fifteen times. possibly can. I’ve never been in a We do have our ups and downs but meeting where any coach has said that is part of life and it’s normal ‘we’re not going to sign that player not to succeed in everything. The because he’s too enthusiastic and thing is to try and learn from it. trains too hard’, so why not do that? The difficult times are the ones that make you who you are. What sporting activities are good for young children? What advice would you give I think walking to school is great to someone to develop their if you can and if you’ve got time. self-belief and confidence? Any team sport is fantastic for kids Quickfire questions I think there are a couple of things. because you get to learn to win and Do you have a joke to tell us? Don’t over estimate everybody else lose as a team and I think they are I’ve got loads of bad jokes, and don’t under estimate yourself fantastic skills to learn for life. I’ll give you a few. and what you can do. Try and think of three things you’re good at then Work and family Two hats on a stand. One says to the other, you wait here I’ll play to your strengths. Once you’ve You’re married with three go on a-head. worked that out, keep that with you children, one boy and two all the time and believe in yourself. girls. How do you balance I was looking out my window In sport, you have to analyse your work and family life? the other day and saw a man performance every week. It’s very nicking my garden gate but I It’s probably got more important clear, but in our day to day lives we didn’t want to say owt to him to me as I’ve got older to get that don’t review ourselves and I think in case he took a-fence. right. If you’re happy at home you’ve got to do that to realise what you’re going to be happy at work you’re good at. Who is your inspiration? so that work / life balance is My dad was my inspiration really important. Exercise, rugby growing up. He was really hard and motivation What’s your favourite working and a humble man. family activity? What would you say to motivate What do you love best someone to start exercising? I like going with my kids to the about Leeds? coast and to Center Parcs. I enjoy I think if you’ve not done any Leeds is a great city. It’s one spending that time away from work. physical activity for a while, get of the jewels of the North and yourself a cheap watch that What sports do your I like the buzz of the place. measures your steps and go for a children play? Guilty pleasure? walk. The easiest way to do physical My youngest daughter Freya plays A couple of pints on a activity is to park a little further netball and football and Lilly is into Thursday night. away from where you’re going. Try dance. My son Lewis is into rugby parking in the furthest spot away but now more into swimming and Favourite book? when you go to the supermarket. mountain biking. He’s very active Anything by Malcom Gladwell. Over the year, this will all add up to a and outdoorsy. lot more steps. Small changes make What type of music do a difference. Find a physical activity you listen to? that you enjoy! I have an eclectic taste. I’m into indie music – my favourite is David Bowie.

Jamie Peacock 05 Top places to go for a walk this winter

Leeds Liverpool Canal: Mark Stevenson Yeadon Tarn: Mark Stevenson Roundhay Park: John Turner

Whether you fancy a stroll, saunter or wander, going for a walk outdoors is the best STAY WARM – DON’T FORGET: place to be this winter. It’s a good chance to get some fresh air, good for our health and Comfortable walking shoes (waterproof if possible) a fun activity to do with the whole family. If you don’t know where to start, here are some Hat great places right on our doorstep. Gloves Scarf 1. Leeds Liverpool Canal Warm coat Try walking from Rodley to Apperley Bridge (5.5 miles). Spot swans, barges and lots of people walking Layers their dogs. 2. Yeadon Tarn There is a flat paved footpath all around the lake WHY ARE THERE SO MANY DIFFERENT (1 mile). There is also a play area and it is great for WORDS FOR WALK, AND IS THERE A watching planes taking off. DIFFERENCE? WE ASK GOOGLE! Walk 3. Roundhay Park Move at a regular pace by lifting and setting down Walk anything from 0.5 to 3 miles. There are five official each foot in turn, never having both feet off the walking routes to choose from. It is great for feeding ground at once ducks and exploring the woodland. Amble 4. Meanwood Valley Trail Walk or move at a slow, relaxed pace A bit more challenging. This is a 7 mile long trail Stroll from Woodhouse Moor to Golden Acre Park but you Walk in a leisurely way can split it into 3 parts (2-3 miles each). Saunter Walk in a slow, relaxed manner 5. Otley Chevin Wander With four out of five on TripAdvisor, popular Walk or move in a leisurely or aimless way Otley Chevin has plenty of short walks and well signed footpaths. It is a great place for good views Jaunt and photographs. A short excursion or journey made for pleasure

06 Top places to go for a walk MEN’S HEALTH – are you up to the challenge? This winter sees a series of opportunities to challenge yourself (or a friend, partner, relative or colleague!) while raising money and awareness for good causes. Could you take part in any of these?

Movember Decembeard Dry January The Movember Foundation’s aim Bowel Cancer UK take the spotlight Dry January is the perfect antidote is simple – to stop men dying too from 1 December, as they aim to to an exhausting and indulgent young. They are tackling some of raise money to fund vital research festive season of parties and the biggest health issues faced by into bowel cancer. 1 in 14 men socialising. Last year over 5 million men: prostate cancer, testicular will be diagnosed with bowel people took part, and participants cancer, mental health and suicide. cancer in their lifetime, and more saved money, felt more energised, than 44 people die from it every slept better and lost weight. Your challenge: day in the UK. Grow a moustache during Your challenge: November and use your mo to Your challenge: Taking part involves giving up inspire donations and conversations. From 1 December let your facial alcohol for the month of January. Don’t worry if it’s too late to start hair fully flourish for the rest of At the same time as improving your one this year - there are other the year and grow a beard. If own health, this can encourage fundraising ideas and resources you’re already bearded then get people around you to look at their on the Movember website. creative with dying and decorating own alcohol use, as well as raising it. As well as raising money and money for charities who tackle Interested? awareness you’ll have the bonus of issues closely related to alcohol. Visit: uk.movember.com a warm face for the festive season! Interested? Interested? Take a look at: www. Sign up at: alcoholconcern.org.uk/dry-january www.bowelcanceruk.org.uk to sign up and download the app.

Men’s health 07 SPOTLIGHT ON…

Struggling to get into the Christmas Christmas spirit? It’s dark, cold and quite frankly, expensive. Bah humbug! (We’re hoping that saying isn’t copyrighted). activities Why not try some of these family Christmas activities to try and get you in the spirit. Hopefully you’ll in Leeds be feeling jolly in no time.

Sunny Bank Mills Christmas Art and Makers Market Visit Sunny Bank Mills off Farsley Town Street, Farsley, Leeds, LS28 5UJ on 1 Dec 2018 10:30am – 5pm. Exhibitors include jewellery designers, fine and mixed media artists, ceramicists, textile and paper based products together with gifts, glass makers, cards and prints. Unique gifts with prices to suit every budget. Entry is £2. For more information visit www.sunnybankmills.co.uk

Leeds Playhouse A Christmas Carol See the classic tale at Leeds Playhouse from 20 Nov 2018 – 12 Jan 2019. Tickets from £14.00-£36.00 plus small transaction fee. For more information visit:

www.leedsplayhouse.org.uk

Hollybush Christmas Fair Join TVC Hollybush at Broad Lane, Kirkstall, Leeds, First Direct Arena LS5 3BP on 25 Nov 2018 11am – 3pm for handmade gifts and home-grown plants. No entrance fee and Mariah Carey no need to book. at First Direct Arena For more information visit www.tcv.org.uk/hollybush We bet you’re singing “All I want for Christmas is you!” already. If you’d like to sing your heart out Jazz Christmas Special (and have a little bit more budget) why not see Hyde Park Book Club are hosting a jazz Christmas Mariah Carey on 10 Dec 2018 7pm at First Direct special with a band to be confirmed. 20 Dec 2018 Arena. Tickets from £50. 7:30pm – 11:30pm. Free entry. www.firstdirectarena.com For more information visit www.hydeparkbookclub.co.uk

Please check times with event organiser for any last minute changes. For more Christmas events visit: www.leedsinspired.co.uk

08 Spotlight on Christmas activities Stay safe as the clocks go back

At 2am on the last Sunday of Keep your house safe! October, British Summer Time Remember to ‘lock up and light up’! (BST) came to an end as the • Ensure your doors and windows are closed at clocks fell back once again. all times. • You might want to use timer switches that are either The one good thing about the clocks linked to your radio or your light. These will help going back is having an extra hour in give the impression that someone is at home and can be switched on bed; however it also brings longer spells through mobile phone of darkness and colder days. applications. As the weather conditions worsen and • If you have candles, the days become shorter our streets can be sure to use them safely: make become more dangerous. Official records sure they’re in an are showing a rise in burglaries and a appropriate container, sharp increase in road traffic accidents on a heat proof surface after the clocks go back in October. and away from fabrics. Always extinguish However, the increase in crimes and them if you’re leaving collisions over the darker months could the room. be avoided if we take a few simple steps. Winter brings the joy of Hanukkah and Christmas traditions of exchanging gifts. But remember not to leave packaging from expensive items outside your house – take it to be recycled or put them in the bin. Keep yourself If you’re going away, don’t advertise it on social media. safe! For more tips on keeping your house safe visit If you’re walking, www.westyorkshire.police.uk/burglary jogging or cycling in the dark, wear bright or reflective clothes so Keep yourself safe on the road! drivers can see you. Just like making sure your house is safe, there are things you can do to prevent being involved in an THINK Campaign As the evenings get accident that involves a quick vehicle check. darker, remember to check your garden • Check that your tyres have a good tread and the and make sure your external lights are working and right pressure footpaths are in good condition and free from leaves. • Make sure all lights are working and are kept clean This will keep you safe • Keep your windscreen clean by making sure the from potential accidents washer bottle is topped up and the windscreen in your garden. wipers are in a good condition. • It’s always good to keep a coat or blanket in your boot that could help keep you warm should you break down or end up in a lengthy traffic jam

For more information about road safety visit www.think.direct.gov.uk

Stay safe as the clocks go back 09 LEEDS LEADING THE WAY IN CANCER CARE

An exciting initiative is taking place across Leeds to transform cancer services and care across the city. The pioneering Leeds Cancer Programme is a partnership between NHS Leeds Clinical Commissioning Group, Leeds Teaching Hospitals NHS Trust, Macmillan Cancer Support and Leeds City Council. By bringing these large and influential organisations together, the programme will achieve the best in cancer care for the Mary Webb people of Leeds to ensure that everyone Macmillan Communications Lead affected by cancer has access to the same high quality care.

The drive behind the programme is to significantly improve prevention activities, to raise awareness Get involved in Leeds of signs and symptoms of cancer to enable earlier diagnosis, support people to live well with cancer and Cancer Programme! to improve technologies and services to make a real impact across Leeds. In Leeds, while cancer outcomes As a programme with the patient and public are improving year on year they are not the best in at its heart, we are constantly looking for England and the Leeds Cancer Programme exists to members of the public and patients to improve this. Across the city there are challenges to give us their views feedback, ideas and address; lifestyle choices, and aging population and suggestions on how best to evolve cancer through improvements in cancer care, and extending services in Leeds. If you really want to services as people are living longer with cancer. help make a difference in the investment By joining up organisations, services and people the in cancer care, please sign up to be part Leeds Cancer Programme strives to be recognised of our Engagement Panel to help shape nationally and internationally for its excellence in services in your town Leeds. Contact: leeds. pioneering research, training, development and [email protected] or 0113 8435634. delivery of cancer treatment. It aims to do this by: • Reducing the number of new cases of preventable cancer • Diagnosing more cancers earlier when they are more curable • Providing the best support to patients, families and carers living with and beyond cancer • Ensuring that patients experiences and feedback drive improvements and changes • Coordinating local cancer services to deliver joined up care and share best practice For more information or to follow our progress • Using our dedicated resources and workforce please visit: www.leedscancerprogramme.org.uk in the most effective way. or contact [email protected] or telephone 0113 8435634.

10 Leeds Cancer Programme PPG funding opportunity

If your patient participation group What three (PPG) needs funding to get a great things could idea off the ground, read on…

At our first annual patient participation group (PPG) you do? event last year, a lot of people attending said their groups would really benefit from some funding to help them implement new ideas and initiatives at their practice. NHS Leeds Clinical Commissioning Group (CCG) For the past year, we’ve successfully applied for some funding so we could make this happen. We then met with PPG members to discuss been asking the people of how the money could be shared fairly amongst the Leeds what three things they practices in Leeds. could do to help improve the It was decided to have a simple application process, and NHS. We decided to ask this patient representatives helped develop the form, criteria, question as it was something guidelines and judging process. that we had never asked We launched the funding programme during PPG awareness week in June and received 14 applications before and we felt it could be representing more than 30 GP practices. A team a positive way of encouraging of patients and staff then reviewed and scored the people to start thinking and applications and approved funding for 12 of them. taking responsibility for their Some of the initiatives funded included: own health. • Marketing materials to recruit PPG members • An interactive event for local patients to raise awareness What have people said so far? • Resources to make a waiting area more child friendly • Funding for background (DBS) checks so that PPG 1 Fitness members can provide story times for children waiting This ranged from accessing a gym to in reception walking more. 2 The appropriate use of NHS services People made reference to not seeing their GP for minor conditions, and using A&E only Got an idea that could help when necessary. your PPG? Apply now 3 Diet We are delighted to announce that we’re now Comments included generally improving diet, inviting applications from PPGs to apply for the cutting down on sugar, eating less junk food next round of funding. and fatty foods and making an effort to eat Details are on the CCG website www.leedsccg.nhs.uk more fresh fruit and vegetables. or contact Adam Stewart on 0113 843 5470 or We would love to hear what three things you [email protected] can do to help improve the NHS. You can do The deadline for applications is Sunday 6 this by sending tweeting us on @nhsleeds and January 2019. using hashtag #nhsthreethingsleeds. A picture of you would be great too! Send and share your pledge with us today.

Three things for the NHS / Patient group funding 11 Cut your risk of developing DIABETES type 2 diabetes Do you have diabetes or care Start your journey to a healthier you with for someone who does? the Healthier You: NHS Diabetes Prevention If you or someone you care for has been diagnosed with diabetes, you’ll Programme. This is a free, probably have lots of questions about how it will affect you. It’s important personalised programme to to remember that although diabetes is a serious condition, you can still live help you with your weight, a full and active life as long as you manage it. healthy eating and exercise There are two main types, type 1 and type 2. Type 1 happens when your – reducing your risk of body can't make a hormone called insulin. It has nothing to do with diet or developing type 2 diabetes. lifestyle and tends to be identified in children and young people. Whilst it See if you may be at high cannot be prevented, it can still be managed. Your doctor will talk to you risk of type 2 diabetes at about the support available in Leeds, including the DAFNE programme, www.diabetes.org.uk/risk which teaches you and your family how to manage insulin and diet. and speak to your Type 2 diabetes is where the insulin your body makes can’t work properly, GP practice team to or you can’t make enough. Type 2 can largely be prevented through check if you’re eligible healthy eating and exercise. However, if you are diagnosed, you can for the programme. learn how to manage the condition through the LEEDS programme. There are sessions across the city, at weekends and on evenings. To find out more or to book your place, please call 0113 843 4200 or visit www.leedscommunityhealthcare.nhs.uk/our-services-a-z/diabetes- service/the-leeds-programme

Take care of your feet and they’ll take care of you

If you have diabetes, taking care checked every year as part of your discomfort in your feet. If you have of your feet is vital to your long regular diabetes review. To help a red, hot or swollen foot or breaks term health. That’s because the make sure your feet stay healthy: in the skin ask them for an URGENT condition can affect the feeling in • Wash and check them every day referral to the Podiatry team for your feet and the blood supply to treatment and advice. • Moisturise them if the skin is dry them, which can result in ulcers More information about foot care is and more serious complications. • Wear well-fitting shoes and avoid going barefoot available on These changes may be gradual and www.leedsccg.nhs.uk/publications/ you may not notice them, so it’s Contact your GP surgery if diabetes-foot-care very important to have your feet you have hard skin, blisters or

12 Diabetes SEVEN EASY Volunteer Donating your time is one the most CHARITABLE IDEAS admirable things you can do this holiday. Try contacting your local FOR THE FESTIVE homeless charity to see if they SEASON need a helping hand. Visit www.doinggoodleeds.org.uk 4 If you’re feeling jolly and generous this holiday you might want to consider donating some time or maybe even some money. Here are some ideas to Donate food and toiletries get you started. Your local foodbank may be looking for festive donations like selection trays and boxes, mince pies and Wear a Christmas jumper savoury snacks. There may also be a Last year, Save the Children raised a women’s shelter looking for toiletries whopping £4million for children in or sanitary products. Visit need all over the world. Why not ask www.leeds.gov.uk/leedsmic/ your work colleagues to wear a festive food-banks or www. jumper on Friday 14 December leedswomensaid.co.uk for a small donation. The 5 worst jumper wins!

1 Arrange a community event Elderly people might feel particularly alone in the holidays. Why not Have a clear out arrange a community lunch or visit Have a clear out and feel fresh for the an elderly neighbour for tea and New Year. Get together unwanted coffee. You can check if they need clothes, furniture and crockery. It anything from the shops while you’re will feel good and you’ll have a more there, especially if the weather organised house for it. Your is bad. Find out more on local charity shop might www.communitychristmas. even collect donations. 2 org.uk 6

Give blood A letter from Santa Unfortunately some people miss Get a personalised letter from Santa for their blood donation appointments just £5. You’ll be supporting the because of the busy holiday NSPCC to help keep children period. Why not consider free from abuse. Visit giving blood? Visit www.nspcc.org.uk/santa 3 www.blood.co.uk 7

Seven easy charitable ideas 13 Recipe Lime semifreddo cheesecake

This attractive frozen dessert can be made ahead and frozen for up to 3 months – perfect to get ahead for a Christmas dinner party. Prep time: 20 mins Cook time: 10 (plus overnight freezing and thawing)

Ingredients Method • 140g digestive biscuits, 1. Line a 900g loaf tin with a large piece of foil. Press down well into roughly broken the base and sides of the tin, and leave plenty overhanging the • 75g butter melted edges. Put the biscuits in a freezer bag and bash to crumbs with a rolling pin. Mix with the melted butter and tip the crumbs into the For the filling prepared tin – press firmly into the base to create an even layer. • 300g condensed milk Chill while the filling is made. • 200g full-fat cream cheese 2. Use an electric whisk on a medium setting to beat the condensed • 150ml double cream milk, cheese and cream together until smooth and thickened – • Finely grated zest 3 limes, this will take around 2 mins. Add the grated zest and juice, and plus extra to serve beat slowly until the cheese mixture forms soft peaks. • 3 tbsp lime juice 3. Spoon the lime mixture over the biscuit base. Cover lightly with (from 2 limes) the overhanging foil and seal firmly to keep out as much air as For the cranberry compote possible. Wrap in a second layer of foil, pop into a large freezer bag and freeze overnight. • 200g fresh or frozen cranberries 4. To make the cranberry compote, put the cranberries, sugar and • 100g golden caster sugar 150ml cold water in a saucepan and bring to a simmer. Cook for • 1 tbsp ground arrowroot 5 mins, stirring occasionally, until the cranberries are softened but or cornflour holding their shape. Mix the arrowroot or cornflour with 2 tbsp cold water until smooth, and then stir into the fruit. Cook for another 2 mins, stirring regularly. Leave to cool, then cover and chill. It can be frozen at this stage.

5. Turn out the frozen cheesecake onto a platter or board and leave to thaw for 30 mins, and then carefully peel off the foil. Warm the cranberry compote gently and serve with the sliced semifreddo.

BBC Good Food

14 Recipe Wordsearch Quiz F A H T U J S P C M Q D S B M V J E B F S A W F H V H T L A E H corner S K S Y G T Y U R W A F B K J Y Y X V T C P R L I Y I H W X R Q B A Z X I X T Q S A X L Q E E X A R U W S V A N T H H S T R B H U J T T K D E J M B T N B Z Y D Sudoku B P F I S P E D A K I F G I Z A 5 3 7 L E O N J T N H S W R G B J S U 6 1 9 5 E S H S S B V E G Y B W S V F O 9 8 6 S P D E N V H C V Y E K R U T E 8 6 3 K R X L Z E J Q M G I L D W B D 4 8 3 1 L O T G O Q P H O L I D A Y S W 7 2 6 F U M V G E F T R E Y X G T K O 6 2 8 Q T U P U D D I N G I L U C T N 4 1 9 5 D S K V F G Y E L N Q A V X F S 8 7 9

CHRISTMAS SNOW HEALTH FESTIVE PUDDING HOLIDAYS SPROUTS TURKEY BAUBLES WINTER TINSEL

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Quiz time! 15 We thought it would be handy if we shared FITNESS APPS some fitness apps which you may find useful. As winter draws near and days get darker, we advise that you wear warm clothing to help you get which is reflective, plan your route i.e. areas which are well lit and be more alert about fit and healthy your surroundings.

Couch to 5k This app will help you to get off the couch and running 5km in just nine weeks. The plan involves three runs a week with a rest day in between and a different running schedule each week. The app has been produced with the BBC and it builds you up gradually with a mix of running and walking.

MyFitnessPal This is great app if you want to lose weight, tone up, get healthy or start a new diet. It tracks what you eat and allows you to scan barcodes.

100% Army Fit If you want to improve your distance running performance, increase your muscular strength or you simply want to do more exercise then get the 100% Army Fit app.

30 Day Fitness Challenge Take on the 30 Day Fitness Challenge which includes new workouts and fitness plans to get your whole body toned.

Ab & Core Workouts This ab, back and core workout trainer offers you workouts that fit around your schedule and show you exactly what to do step by step.

The above apps can be downloaded on the App Store and on Google Play Disclaimer: please be aware that some of these apps aren’t NHS approved; however you may find them helpful if you’re trying to get fit and healthy.

16 Sports and health