I’ve been feeling a bit tired recently. Maybe it was chugging up Bulgarian mountains, or maybe the intensive dance camp in Poland? Or (surely not?) maybe I’m just not as young as I was?

Whatever the case, I feel the need for a reset and nutrition is a good place to start. There are different views on nutritional supplements and few would disagree that a good balanced healthy diet is non-negotiable. But is there a place for supplements too? Yes, I believe so. Most good fitness trainers subscribe to the 80% nutrition:20% exercise rule and if you’re trying to build muscle, adequate proteins are important. Of course you can simply eat a protein-rich diet but a well-formulated protein powder contains optimal elements for muscle development. However a word of caution, all protein powders are by no means equal, so it’s important to buy from a knowledgeable and experienced company.

That’s why I like the British sports company, Sci-Mx. Their experienced nutritionists use high-quality ingredients to create a range of products designed for differing needs– from bulking muscle, reducing body fat to peaking sports performance. They cater for athletes, but also everyday folk too. Importantly Sci-Mx products are low in sugar wherever possible, which singles them out from other makes.

Many protein powders are based on whey (milk protein), and Sci-Mx offer a range of these. However I’m particularly interested in their Ultra Plant Protein (£21.99). For vegans or for people with a milk allergy, it’s a no-brainer, but, and it’s just my view, I prefer not to load my body with large quantitites of milk protein. Ultra Plant Protein is made from a balanced blend of non-GMO proteins including hydrolysed pea protein, pea protein isolate and rice protein – what’s clever is that the hydrolysed pea protein is rapidly digestible, and the shakes also contain nutrients to support post- workout recovery. I love this protein shake – it’s easy to mix and tasted good – salted caramel and peanut flavour – what’s not to like? It really packs the punch on the protein front with 34g per 2-scoop serving – nearly twice as much as a normal protein bar – in fact I used just one scoop, but it’s a personal choice, and sugar is just 0.9g per serving.

The other Sci-Mx product which I wanted to road-test was Xplode Pre-workout (£15.99) which promised to ignite my energy levels, keep me focussed, and support endurance too – I sure need a piece of this, particularly during my dance competitions where I have to keep dancing with grace, pazazz and a big smile, sometimes way past my bed-time (yes I do mean 9pm these days). It’s a mixture of amino acids, caffeine (equivalent to two and a half cups of coffee), black pepper, magnesium and B vitamins. I tried the tropical fruit flavour – very tasty and citrusy, and I definitely felt the energy kick. It’s for use on training days, so not every day, but I’ll be taking a premixed bottle along to my next competition.

So these were my choices, but we’re all different and Sci-Mx have a very comprehensive range on their website. I would definitely recommend them if you’re looking for workout supplements.

By Dr K Thompson, author of From Both Ends of the Stethoscope: Getting through breast cancer – by a doctor who knows

http://www.amazon.co.uk/dp/B01A7DM42Q http://www.amazon.com/dp/B01A7DM42Q

http://faitobooks.co.uk

Note: These articles express personal views. No warranty is made as to the accuracy or completeness of information given and you should always consult a doctor if you need medical advice.

As many parents know, one of the biggest challenges we face when travelling with our adorable offspring is keeping their minds engaged in some form of activity or other in order to avoid the dreaded drone of ‘I’m bored’ coming from the backseat of the car. After all playing games such as ‘I Spy’ can only go so far. Fear not for I have a number of solutions for you that will keep everyone entertained, not only on the journey, but once you have reached your destination. So buckle up, as we are ready to lift off.

First up we have Travel Tension – £12.99 Amazon. This one quickly became a favourite in our household, it is simple yet very effective:  included are a small timer, coloured counters, a large number of up to date questions, all of which are neatly packed away in a container that doubes up as a cardholder for the game.

How do you play ? It‘s very simple , you will need at least 2 players or teams, each team or player takes a turn picking a card from the deck, asking the opposition the question – the team or player has until the timer runs out to name as many answers as possible. When they call out a correct answer the player holding the card deck simply pushes down the corresponding snap button. When the timer runs out, depending on how many correct answers were given, a coloured counter is issued. We have adapted this during car journeys, so that the timer and counters were not included and we simply took turns answering and asking the questions.

We really enjoyed this game as it was easy to use, compact and really got us thinking.

The next item on our agenda is Pop Culture Game, @ £7 from Kikkerland. We found this one to be more family friendly as there were questions that my parents knew the answers to, questions to which I knew the answers, and some that my children knew. This game consists of a pack of cards with pop culture questions on them and multiple choice answers. neatly stored in a small pink tin, no extra pieces involved just the cards, proving to be simple yet very effective.

This game is great to keep in the car, your handbag etc. or it can be used in a group setting, perhaps as you are all sitting around the table and enjoying some down time after a chaotic day.

Geomag Glow @ £19 from Amazon & Geomag Super Colour @ £29.99 from Toys R Us were the next to be ‘tested’, I am putting these two together as the only thing that separates them is the colour of the magnetic poles. The glow version consisted of ‘glow in the dark magnetic rods’ whereas the the super colour version has red, orange, green and blue magnetic rods. They are both a fun way to learn about magnets and ,with the help of the instructions provided, adults and children alike can have lots of fun creating structures. Each set comes with 2 bases to start building on as well as metal balls to connect the magnetic rods to each other. This is an enjoyable alternative to screen time.

I personally love the fact that everything in theses sets are made from 100% recycled materials. Additionally the rods and spheres are stored in small boxes.

Last but by no means least is the Catchphrase Card Game @ £12.99 from Amazon. I have always been a huge fan of the TV game show and when your’e watching it at home the answers seem so obvious but when you’re playing the game – not quite so much. This card game is for at least 3 players and you can decide on how many rounds you would like to play. Included are 123 playing cards, plus a reveal sleeve which is used for the bonus catchphrase if you do not wish to scan the QR code and see the animation online. From personal experience I would reccomend this game for ages 12 and over. My children aged 8 and 9 struggled wth this. Yes, they did get a few answers but when I played with other family members it was more easy going. The rules are simple: simply say what you see. Perfect for those miserable rainy days or a family night in, fun and laughter is gaurenteed.

I hope that this Travel Games guide helps you and your families when you next embark on a journey. Without a doubt there will still be complaints from the backseat about their never ending hunger and thirst or the need to use the loo despite the fact that you told them to go before you left.  At this moment in time I have nothing to help you with those issues but at least with these Travel Games no one will complain of boredom.

‘We had been there for over 12 hours. The man was still 30 feet up a tree, balancing on a branch directly over one of the main railway lines out of one of the busiest train stations in the country. He refused to talk to us, threatening to jump if we came too close. To him, we were the enemy. My job was to preserve his life.

The most dangerous time in any negotiation is when you think you’re winning.’

From kidnappings to terrorist incidents, violent armed stand-offs to talking someone back from the ledge: all these make up the day-to-day life of Nicky Perfect’s job as a crisis and hostage negotiator.

One of the first on the scene in situations that most would run from, Nicky is deployed to defuse the most volatile and fraught situations imaginable.

After a decade on the frontlines, confronting the extremes of human behaviour, these are the stories and cases that have shaped a career spent on high alert, where life often hangs in the balance. It’s about finding yourself and following your passion, and of a life lived to help others.

Review

This book is sensational. I will warn you that once you’ve started you will struggle to do anything else until you have finished. Nicky starts off with her early career and as the book progresses so does her experience, it is amazing to be taken on that journey with her. The other thing that struck me was Nicky’s compassion and understanding, her wish and desire to help people on the worst day of their lives.

With Crisis, Nicky also shares her personal thoughts and emotions, I felt like I knew her once I had finished it. I didn’t, I knew her story. I took it upon myself to follow Nicky on social media, and I am so pleased I did , for she shares weekly tips which really have helped me. Nicky Perfect is an impressive woman and I recommend this book to everyone. If you enjoyed Fighting For Your Life by Lysa Walder and The Prison Doctor by DR Amanda Brown then you need to add Crisis to your reading collection.

Crisis by Nicky Perfect. Pub Harper Collins. £8.99 for paper back.

eBook and audio are also available.

Chris Pulham’s railway paintings bowled me over as I toured the model railway exhibition held in the  Thirsk Town Hall recently, so obviously I had to pin down this extraordinarily talented woman: why railways?

Readers, I found her and, as with many of us, Chris has liked steam locomotives since she was a small child. For her, it meant she was going somewhere exciting. So, jumping to adulthood we find Chris held true to this interest, which was as well for Rob had entered her life, and he was also an aficionado of steam railways. Off the pair of them would go – to the North Yorkshire Moors Railway – and watch the trains go by,  probably waved at the driver, and certainly, as she said, smelt the smoke, and  hot oil. Even as she said this, I could see and smell the trains myself. So evocative; and wonderful that these glorious steam trains have been saved by enthusiasts, and what’s more, transferred to stretch canvas by Chris Pulham.

Chris has been painting and drawing for as long as she remembers, though to begin with, it was horses. She continued painting once she was working full time, but after seeing Sir Nigel Gresley come out of the North Yorkshire Moors Railway shed following his overhaul. she shifted her attention to railways.

Chris had taken photos of Sir Nigel Cresley, and used these to paint Sir Nigel’s portrait in oils. Rob, of course, loved it, and commissioned many more…  (There are now the most magnificent steam engine paintings festooning the house). It transpired that it was indeed fortunate that  Chris had developed this love of a particular subject as life a took a tricky turn when ill health dealt her a blow, and full-time work became an impossibility for some years. So, art became central to her life – a lifeline if you like.

Wakefield Shed

I was curious to know which was Chris’s favourite painting, and it transpires that it is a scene at Wakefield Shed, showing an ex LNER B1 locomotive called Harry Hinchcliffe – named after a LNER director. She included 2 schoolboys peering in to see if the foreman was around. She used the boys to emphasise the size of the engine. It is her favourite because she used Rob as a model for the boys.

Though Chris started her artistic career using oils, she became allergic to turpentine and switched to acrylics. Adjustment took a while as oils stay wet and pliable on the canvas and colours can be blended easily. Acrylics, on the other hand, dry almost immediately once brushed onto the canvas, and can’t be wiped off if mistakes are made. So, nothing daunted, Chris developed her own acrylic techique, and used a bacon box and pump spray to keep the paint moist, enabling her to apply many layers of paint to achieve the depth of colour she required. Atta girl.

So, there we are: Chris had sorted her painting materials, her illness was behind her, and though she volunteered with the Guild of Railway Artists for a while, art is now her sole focus.  Where can people see her work?

Chris is will be at the Village Hall, Station Road, Newton-le-Vale, Bedale, Lower Wensleydale, DL8 1SP for her exhibition RAILWAYS ON CANVAS. 9th and 10th September – 10am  – 4pm. Free Entry with refreshments  in aid of Breast Cancer Now.

I implore you to go along. Her work is fabulous.

Let’s leave the last word to Chris Pulham: ‘I hope to continue painting well into my dotage, with perhaps one or two exhibitions along the way. I’m thinking I may paint other subjects from time-to-time. I quite fancy painting wild life. There is certainly a lot to inspire me living in the Dales.’

www.chrispulhamrailwayartist.co.uk

I’m feeling rather smug at the moment, having just returned from trekking in the Bulgarian mountains – lovely forests and fabulous wild-life, plus a rare excuse to stuff myself guilt-free with carbohydrates. However, since my return, every single muscle has been screaming accusations at me every time I try to move.

So what a great time to give those poor muscles some love and try out Neom Organics’ newly released Perfect Night’s Sleep Bath Milk. And I’m so glad I did – in fact my limbs have almost forgiven me, with the proviso that I never abuse them like that ever again.

But what’s so special about Neom Organics Bath Milks? Well, pretty much everything. Neom Organics was founded by Nicola Elliot, whose long hours as a journalist were leaving her permanently exhausted. She retrained as an aromatherapist and started creating fabulous aromatherapy-based products aimed at improving her own wellbeing and that of her family – now she is sharing the love with us.

So what’s her secret? Well she creates 100% natural fragrances using only the purest possible essential oils, blended with organic oils.

Not only do these two new Bath Milks smell amazing – I can vouch for that, having almost fallen asleep in my luxurious bath, but they also contain nutrients to benefit and relax your aching muscles and feed your skin.

Perfect Night’s Sleep Bath Milk treats us to Lavender, Chamomile, Patchouli, Jasmine, Sweet Basil, Lavandin and Cedarwood (are you beginning to see why it was so hard for me to pull the plug out and get dressed?). This blend not only smells amazing – so many different layers of beautiful perfumes – but these particular essential oils are known to help better sleep, reduce stress, boost energy and lift mood.

And if you’re desperate for a destress – check out Real Luxury Bath Milk – with a different great blend of aromatherapy oils including Jasmine, Sandalwood and Clove Bud.

But that’s not all – oh no – these Bath Milks are also infused with magnesium which has a direct effect on tired muscles – relaxing and preventing cramps, plus organic jojoba, argan and olive oils which are packed with antioxidants and vitamins to soothe and smooth your skin and Aloe Vera too, making your skin even softer and smoother. My skin felt and looked great afterwards and my muscles were so relaxed that I’m almost tempted to sign up for another mountain holiday (but please don’t tell them).

So do give these amazing Bath Milks a whirl – your body will truly thank you and you deserve it. Launch Day is 1^st September 2023, when you can buy both of these on the Neom Organics website and at major retailers, RRP £40 for a nice 300 ml bottle.

By Dr K Thompson, author of From Both Ends of the Stethoscope: Getting through breast cancer – by a doctor who knows

http://www.amazon.co.uk/dp/B01A7DM42Q http://www.amazon.com/dp/B01A7DM42Q

http://faitobooks.co.uk

Note: These articles express personal views. No warranty is made as to the accuracy or completeness of information given and you should always consult a doctor if you need medical advice.

Last year a psychic told me I loved gardening, not to mention dirty hands covered in soil. This couldn’t have been further from the truth – my garden was, quite frankly, like the Day of the Triffids with head high weeds dominating  the space the trampoline didn’t monopolise. Gardening felt like housework and it was the one mindful activity I just couldn’t embrace.

But his words had sown a seed:

I had  been exploring a more Ayurvedic approach to life and menopause. Ayurveda is the sister science of yoga, steeped in ancient tradition, and is recognised by the WHO as one of the oldest medical systems. It’s a beautifully holistic, whole-body approach to physical, mental & emotional wellbeing, with herbs an essential part of Ayurveda: cooking with them, herbal teas & infusions, herbal tinctures for specific aliments.

I am also increasingly drawn to natural surroundings, and the seasons. I began to admire those living more self-sufficiently,  perhaps even off the grid. In fact I discovered someone in Melbourne who had been off the grid and self-sufficient for 15+ years and  felt inspired. After all, if it could be done in the middle of a city surely/maybe I could do the same in the Vale of Evesham.

So I decided to plant a small herb garden & Project Greenfingers was born.

I was mindful that a small herb garden was a realistic start. It wasn’t plain sailing as my Percy Thrower-ess is severely limited: I bought marjoram instead of oregano, then potted & unpotted mint only to discover it was sage. There were many other comedy moments.

I bought  house plants for some much needed interior greenery.  The kids began to think I devoted more time to the plants than to them as each day I dreamed of how I could extend the transformation of the garden.

Then one day, completely out of the blue one of my neighbours asked if I wanted some sleepers and top soil. I hadn’t anticipated my dream would manifest so quickly but 2 days later my son and his best mate transported it all around the block. I piled on manure to fertilise it and bought packs of wild flower seeds which I scattered on top. Suddenly I was being given all sorted of plants, sunflowers, pumpkins, squash, courgette, tomatoes, more herbs.

It’s all higgledy-piggledy and very random but I have loved every minute of creating, planting and getting my hands dirty. I have watered and nourished my plants, watching them blossom and bloom.

I had no idea when I embarked on Project Greenfingers how quickly it would evolve and how much I would truly enjoy creating a more natural haven in our garden. It had not – ever – occurred to me that I would be a participant in the joy of creation, but indeed I was, and grateful beyond measure for the seed of inspiration the psychic shared.

Alex is a yoga teacher, mindfulness coach & menopause mentor & you can find out more about her antics on my socials or blog:

Website: alexbannard.com

For free resources check out:

Facebook group: Mindfulness & Yoga for Self-Care: https://www.facebook.com/groups/MindfulnessYoga4Relationships

YouTube channel: https://studio.youtube.com/channel/UCQlKZJ7MeyYc6lqkv6seISw

Instagram: https://www.instagram.com/alexbannard/

Are you reaching that point where getting the kids back to school sounds more tempting than you care to admit? You’ve gone through your list of fun things to do and it’s starting to look a little threadbare.

‘Oh not that again Mum?’ ‘I’m bored’ ‘What can we do?’ – Striking any chords?

Well if you haven’t discovered Geomag yet, this could be the answer to your prayers. In fact these toys are such fun for all ages that I’m sorely tempted not to share.

Like most of the best toys, they’re simple but clever. Magnetic brightly-coloured plastic rods and metal balls, with variously-shaped bases – that’s it.

But what fun – the magnets are powerful, making it really easy to construct all sorts of stable buildings -from houses and towers to pyramids – even a dodecahedron (yes I had to look that one up too).

You can also use them on a flat surface to make stick men, flower shapes and stars – the only limit is your imagination. This means that kids from 3yrs upwards can enjoy them at different levels – and this includes big kids too, did I mention that I just can’t stop playing with them?

But there’s more – they’re also great for helping school age kids with STEM (science, technology, engineering, and maths). You can build all sorts of geometric shapes in either 2 or 3 dimensions and these toys help kids understand magnetic polarity – if you try to attach two positive ends together you’ll see what I mean.

I personally love the Supercolor set with brightly-coloured rods. The 42 piece set is perfectly big enough for hours of fun and makes a great introductory set, although larger sets are available too.

If kids are looking for something a bit different the Glow set pieces contain natural plant minerals which absorb sunlight and then start to glow – fun for night-time.

The sets come with small storage boxes which mean they take up almost no room at home and are really easy to take on journeys. The other big plus of the magnets, is that individual pieces are less likely to fall – thus avoiding the ear-piercing screams and demand that you stop immediately on the motorway and retrieve pieces from the car footwell (or is that just my painful memory?)

You can add to the sets too, with lots of different selections suitable for different age groups.

You’ve probably noticed, I simply love these. If you want to grab some for the rest of the holidays check out the links below but you’d better hurry – there’s a serious risk I’ll be buying out all supplies myself. Well I am in the middle of building a rather impressive space craft.

Geomag Supercolor 42 Piece, £29.99 from ToysRUs.co.uk

Geomag (329) Glow 42 Piece Set £19 from Amazon

By Dr K Thompson, author of From Both Ends of the Stethoscope: Getting through breast cancer – by a doctor who knows

http://www.amazon.co.uk/dp/B01A7DM42Q http://www.amazon.com/dp/B01A7DM42Q

http://faitobooks.co.uk

Note: These articles express personal views. No warranty is made as to the accuracy or completeness of information given and you should always consult a doctor if you need medical advice.

Fancy seeing a show that’s gloriously uplifting and very funny? You couldn’t go far wrong than this one: Dumbledore Is SO Gay – do have fun stressing the ‘so’ – which is a look into the world of Jack. He’s a fan of Harry Potter, suffering teenage angst and, on top of it all, coming to terms with the fact that he’s gay. Could things be any more frustrating?

The play is short, just over an hour long. There’s a stunning cast of three actors playing all the parts and, for Rowling fans, there are plenty of references to the books and films (albeit with a couple of spoilers, just in case you haven’t read/seen them all…)

Alex Britt plays Jack, full of energy, sincerity and joy. He is joined by Martin Sarreal and Charlotte Dowding in this madcap scenario. All three have a blast in their parts, fizzing the story along at a blistering pace. Look out for Charlotte’s swimming – hilarious upstaging, but worth it! It can’t be a coincidence that there are two men and one woman on stage here as the main protagonists – just like at Hogwarts!

Directed by Tom Wright, simplicity is the key here – letting Robert Holtom’s script and the performers do the rest. I specifically enjoyed the subtle soundtrack music by Peter Wilson.

In style and vigour, the production puts me in mind of The Curious Incident of the Dog in the Night-Time. But here, the two shows differ. Curious Incident is a full-length theatrical event and makes Dumbledore feel a little on the small side, a play that rushes to get everywhere and touch all the bases as fast as it can when, perhaps, it should slow down and take its time. The emotional scenes hit just as hard as the comic, but could the levels of Jack’s self-identity and his relationships with family and friends be explored more in depth? It is performed in the ‘first-person’, mainly as reportage and commentary – whereas some longer, deeper scenes would not go amiss.

Dumbledore Is SO Gay is a great show – fun but slightly frivolous. I think it should take itself a little more seriously. I want to know more about Jack and his world; so, although I had a good time, I do feel short-changed. This production was performed in 2020 at VAULT Festival and at The Pleasance Theatre the following year – it is obviously growing in confidence and power. It is going to keep evolving. Hopefully, I’ll be able to see a full-length exploration of Jacks’ amazing story – in the West End and on tour very, very soon…

Photography David Jenson

Producer Hannah Elsy Productions

Production Mgmt Harry Fernley-Brown for New Wolf Productions

Director Tom Wright

Movement Director Rachael Nanyonjo

Set and Costume Natalie Johnson

Running Time 75 minutes (no interval)

Dates until Saturday 23rd September 2023

Monday to Saturday at 8pm

Tuesday & Saturday Matinees at 3.30pm

Venue Southwark Playhouse, 77-85 Newington Causeway, London SE1 6BD

Tickets https://southwarkplayhouse.co.uk/productions/dumbledore-is-so-gay/

or Telephone – 020 7407 0234

Age Guidance 14+

Content Warning Homophobia, strong language, sexual references and themes of racism,

suicide, and sexual assault.

Instagram @swkplay

Twitter @swkplay

Facebook @SouthwarkPlayhouse