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Issue 167 ~ 14th June 2024

Hello,  

One of the most common questions we receive in our office is 'where is my nearest class?'
 
We launched our Diet & Fitness classes back in 1993 and they ran very happily for 21 years, but in 2014 the franchise operation closed down and our franchisees were given the option to keep their classes and run them as their own, (rather than in my name) or they could join another company as a group. The vast majority went freelance and many of them still run classes today. As Ann Widdecombe wrote in her newspaper column following the closure of our clubs, ‘Nothing lasts forever…’  and she was right. I looked upon those 21 years as a very exciting chapter of my life but everything has a season.
 
The next question is often ‘So what are you doing now?'
 
Certainly, my life has transformed from being on a never-ending work ‘treadmill’ to one that is very different today and at a much more manageable pace and for that I am grateful, particularly as I am of course that much older. I am, however, extremely fortunate because I am still busy and I love every single day of my life, relishing every moment.
 
Like Mary, I love writing for our weekly Newsletter which keeps us both on a regular programme of discipline and creativity. Excellent brain exercise! Also, like Mary, I still really enjoy running my personal weekly classes – 52 years on – which I have to admit have now turned into more of a social evening than a serious fitness class (that’s where mine are very different from Mary’s, who continues to work all her ladies very hard!).
 
But I have other responsibilities too. As a Deputy Lieutenant (DL) – and I am one of around 35 in the county assisting H.M. Lord Lieutenant of Leicestershire, Mike Kapur OBE - there are engagements and responsibilities to undertake from attending ceremonial events to supporting local initiatives. The Lord Lieutenants are H.M. The King’s official representatives in each county of England and Wales, and as a Deputy I can be asked to accompany, assist or deputise for the Lord Lieutenant of Leicestershire. This might involve representing Mr Kapur at one of the many Remembrance Sunday services held around the county, or perhaps officiating at a Citizenship Ceremony in the Registry Office at County Hall. On such occasions there is always a strict dress protocol for which I have a wide collection of hats and gloves! I also sit on one of the many working groups that assist in the work of the Leicestershire Lieutenancy. 
 
My other significant time commitment is, of course, to the charity Steps Conductive Education Centre in Leicestershire.
 
I first learned of the remarkable results that Conductive Education could make for children with cerebral palsy and other motor neurological conditions in 1994 after our local vicar’s grandson, Shaun, had greatly benefitted from attending the Pêto Institute in Hungary where this specialist physiotherapy was pioneered. Four families founded a similar centre in Loughborough, and I was honoured to be asked to be Patron of the Charity.
 
Now, 30 years on, I am proud to still be able to help fundraise and avidly promote the remarkable work achieved by Steps. I have seen how the Steps team work with parents to transform the lives of their special little children who attend.
 
Steps helps children with cerebral palsy, Down syndrome and other motor disorders, often who were told that they would never be able to walk, talk, sit or stand and yet, time and again I witness the reversal of such brutal prognoses. It is because of this extraordinary difference, that I am so passionate about supporting and working with this exceptional charity as Patron and now, also as a Trustee. www.stepscentre.org.uk.
 
Another rewarding task that Mary and I are delighted to support is the Leicestershire Police Wellness Team where The 28-Day Immunity Plan book turned out to be a bit of a star performer! Since 2021 Mary and I have helped coach and encourage almost 200 staff on an ongoing basis to live a fitter, healthier, happier life. The satisfaction we have felt personally from this has been amazing. What a wonderful team they are and we are continually delighted to witness the enormous difference our little paperback that we wrote together in lockdown has made to these pillars of society!
 
Another fun task is that I am often invited to be a judge. In the last 12 months I have judged nominations for BBC Radio Leicester for the BBC Make A Difference Awards, as well as the Furnley House Foundation Leicestershire Community Champion Awards. More recently, I was asked to join the panel of judges at an event organised by our local Hospice, LOROS (Leicestershire Organisation for the Relief Of Suffering). The event was Strictly LOROS where eight couples from amongst the ranks of staff and supporters swivelled their hips and danced their hearts out for one couple to be voted Champions! It was amazing fun and they raised £30,000 for the charity on the evening too!
 
But my day always starts with a catch-up with the constant array of questions from the general public that come into my inbox, including ‘You used to have a recipe in one of your books for ???? and I’ve lost it. Do you have a copy anywhere?’. Thankfully, Peter is an expert recipe researcher!  And all of this is topped off with occasionally appearing on radio programmes, podcasts or speaking at events. All in all, I love the variety of what I do and I wouldn’t change any of it. But I have also learned to say ‘No’ so that I don’t over-stretch myself or sacrifice family time. An important lesson to learn in life.
 
As the hero, the late Rob Burrow, said in his message before he so sadly left us last week after battling Motor Neurone Disease, ‘Every single day is precious. Don’t waste a moment’Wise words indeed.


To learn more about Steps or some of the other charities that Rosemary supports visit the Favourite Charities page in the Rosemary's World section of the website.
Rosemary actively supports numerous other charities and community organisations however she regrets that she is unable to accept any further invitations to become Patron due to time constraints.

Recipe of the Week

Roast Vegetable and Chickpea Pasta (v)
 

Serves 4
Per serving: 322 calories, 1.2% fat
Preparation time 5 mins
Cooking time 40 mins
 

1 red onion, peeled and diced
2 garlic cloves, chopped
2 small courgettes, diced
1 leek, diced
1 red pepper, deseeded and diced
1 x 400g can chickpeas, drained
1 tbsp soy sauce
1 x 400g can chopped tomatoes
1 tsp low-fat pesto
cracked black pepper
180g dry-weight pasta
1 vegetable stock cube
 

  1. Preheat the oven to 200°C, 400°F, Gas Mark 6.
  2. Place all the vegetables in a mixing bowl with the chickpeas. Pour over the soy sauce and season with cracked black pepper. Mix well then pour into an ovenproof dish.
  3. Bake in a preheated oven for 20 minutes until slightly charred.
  4. Remove from the oven and spoon into a saucepan containing the tomatoes. Bring to a gentle simmer adding the pesto.
  5. Cook the pasta in boiling water with the stock cube, drain and serve with the sauce on top.
Don't forget, you can download and print a copy of this recipe if you click on the image above to go to this recipe's page on the website.
Click here for more recipes

Fun, Facts & Fitness from Mary Morris MSc.


In a recent Newsletter you saw a picture of the ship I was on for my recent cruise. The top deck is really lovely where passengers can relax in the open air and sunshine. And there was certainly no shortage of sunshine, over many days, and that deck was very well used for the purposes of sunbathing. This is an activity I now never do, although I admit I was a bit of a sun-worshipper in days gone by. I was particularly struck by the number of older people still spending hours in the sun seeking the 'bronzed' look.

I loved being up on deck, but wearing my big floppy hat, under any area I could find in the shade and wearing Factor 50! This is the result of having a Basal Cell Carcinoma on my neck two years ago, which was thankfully expertly removed. It is the most common form of skin cancer but thankfully it seldom spreads to other parts of the body and is highly treatable. However, it came with a warning... that there was a strong likelihood that in the next 10 years I would have another, and this time it might be malignant. That was enough for me to keep out of the sun and I now wear a Factor 50 on my face and neck, and any other exposed areas, throughout the year.

It is a shocking fact that the gap between sun exposure and developing cancer can be as much as 40 years. Just one serious sunburn in childhood doubles a person's lifetime risk of melanoma. When I got married, I had never been abroad before and one of our presents was a 7-day trip to Torremolinos (trendy in the early 70s). Having never experienced such temperatures I got very badly sunburnt, resulting in sunstroke (I never left the hotel bedroom for five days) and the backs of my legs were so badly burnt I had to lie only on my front!

Protect Your Skin

The early suntan lotions contained ingredients designed to enhance your exposure to the sun rather than protect you from it. I remember it was not uncommon for people to use olive oil! When manufacturers started adding sunscreens to lotions in the 1970s they were nothing like the choice we have today and generally only afforded protection from the sun's UVB rays, which cause burning as well as skin cancer. They offered no protection at all from the even more damaging UVA rays, which penetrate deep into the skin's dermis and can also cause cancer. 

Thankfully these days we are all so much more aware and I see my grandkids on holidays not only looking almost fully clothed as they go into a swimming pool, but also lathered in sun lotion. A key change that needs to be made by all of us is to not just wear protection for foreign holidays but all year round, as I alluded to earlier. Even with our often unsatisfactory weather, in some parts of the UK the UV levels still require some protection. Particularly for those with a lighter skin tone and blue eyes.

How Much Sunscreen?

You will be surprised to hear that on each application you should use the equivalent of 6-8 teaspoons of lotion to cover your whole body. I admit in the past to only using a thin layer, but now apply so much more. It is also a good idea to reapply every hour, and more often if you are swimming.

Don't forget those often-missed areas such as the backs of the legs, ears, top of the head and tops of the feet. Interestingly, women are most likely to develop cancer on their legs whilst men are more likely to develop it on their backs.

Wearing a hat should be the norm and with a brim of at least 7 cm. Clothes need to be a tight weave too, as the sun easily gets through any see-through garments, and many holiday outfits fall into this category.

What About Vitamin D3?

But where does that lead us with the need for Vitamin D3 – the vital vitamin we get from the sun? I remember writing about this in an earlier Newsletter and yes, we do need a very limited period of exposure to sunlight on our uncovered skin that is clean from protective sunscreen. The solution is to go out in the very early morning in the summer months, before the sun gains its strength and heat. An early morning walk for 20-30 minutes before you add sunscreen will do the trick. And if you feel you don’t get enough early sun, then take a vitamin D3 supplement.

Be Body Aware

If you spot anything on your skin that doesn't look ‘right’, or won't go away, make an appointment with your doctor. My carcinoma was just a small mark on my neck that over about 2 - 3 weeks simply would not heal, and it was a friend who said they thought it needed to be looked at. They were right!

A skin cancer tends to double in size every 3 - 6 months and there are a few ways in which you can spot the signs:

  • Is it asymmetrical?
  • Are the borders irregular rather than smooth?
  • Is there more than one colour in the lesion?
  • Is the diameter over 6mm?
  • Is it growing?

TYPES OF SKIN CANCER

Non-Melanoma

These make up 80-90% of all skin cancers with at least 250,000 registered cases in the UK every year. Caught early enough they are totally treatable but, left untreated they can invade nearby tissues.

Frighteningly, 20% of non-melanoma skin cancers are squamous cell carcinomas which can be far more deadly and appear as pink patches, lumps and ulcers.

Melanoma
Full-blown melanoma is the worst-case scenario and is also known as malignant melanoma. Left untreated it can spread to other organs of the body. This is known as metastatic malignant melanoma. Around 20 years ago metastatic malignant melanoma had an average survival rate of a mere 7 months, with virtually nobody cured. Today, thanks to immunotherapy, survival rates are improved with a rate of survival around 40%. 

Also, if caught at stage 1 and less than 2mm deep, it's almost 100% curable. So be vigilant, not just for yourself but for others around you. Interestingly, chemotherapy has not delivered good results for malignant melanoma.

Some cases are linked to inherited genes, and as previously mentioned, those with a pale skin and light eyes. The rise in holidays abroad, taking us away from our normal environment where maybe there is not so much sun, has now taken its toll.

So, I hope, like me, you are much more cautious now, not only when on holiday but throughout the entire year.  Slap it on!

This Week's Fitness Challenge


  1. We encourage you to go outside every day of the week with your daily 30+ minute walks. If you go for a very early morning walk, you may not need sun protection but if you go later, remember to slap on your Factor 50 sunscreen or cover up.
     
  2. If the weather is quite warm it is great to do some strength training outside using garden furniture. Try the Outdoor Spring Workout which gives you a mix of strength and cardio. Again, cover up with Factor 50!
     
  3. Ensure you add a good Stretch Programme twice this week. It keeps your muscles pliable and your joints mobile.
Did you know... 

One of the most successful health campaigns in Australia's history was launched by the Cancer Council in 1981.

Sid the seagull, wearing shorts, a t-shirt and a hat, tap-danced his way across the TV screens singing a catchy jingle to remind the sun seekers of three easy ways of protecting against skin cancer. Slip, Slop, Slap!
  • Slip on a shirt
  • Slop on some sunscreen
  • Slap on a hat

 
In more recent years a further couple of lines have been added and the slogan is now slip, slop, slap, seek, slide.
  • Slip on a shirt
  • Slop on some sunscreen
  • Slap on a hat
  • Seek some shade
  • Slide on some sunglasses

And finally...

After the sudden and very sad loss of Dr Michael Mosley this week, it makes us all even more aware of how fragile life can be. He was such a pioneer and force for good in the field of health, sensible eating and keeping fit. We will all miss his wisdom, his sense of fun and his daring experiments to discover the next potential gem of information to help us live a healthier life. May he rest in peace knowing that he made a huge difference to so many. We send our condolences to his wife Claire and his four children.

Enjoy your week and hopefully, we might see the sun shine!

With love and best wishes,

Rosemary Conley CBE DL

LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER

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