Watch your water usage (1)

The wet winter of 2013 - 2014 may have put all thoughts of drought out of your heads, but we still need to be responsible about our water usage. So here are some tips on saving water.

•  Fill your kettle with just the amount of water you need - this will save water and energy.
• A full washing up bowl uses 50 litres of water. While waiting for the tap to run hot, collect the surplus water and use this to water your plants or for cleaning.
• Dishwashers use around 15 litres of water per use, so make sure your dishwasher is full before switching it on - this will save water and energy.
• Washing machines on average use 50 litres of water per use. Wait until you have a full load and wash at 30 C if possible.
• Turn off the tap while cleaning your teeth. This could save around 6 litres each time.
• A bath uses on average 80 litres of water, so consider lowering the level or taking a shower.
• A five minute shower on average uses 50 litres of water. Try using a handy four minute shower timer to save energy and water. [A Wessex Water fun quiz at the 2015 Bath & West Show found that one in five people stay in the shower for more than 10 minutes!!]
• A water–efficient shower head which restricts the flow uses around 32 litres. But avoid power showers which use up to 74 litres more than a standard version.
• Flushing the loo can use 9 litres per use (dual flush 6 to 8 litres). If you don't have a dual flush, fitting a water saving device in your toilet cistern can save over a litre of water every time you flush.
• Use a bucket when cleaning your car. Hoses can use around 10 litres a minute.
• When you buy new appliances always look for water and energy efficient ratings.

The Origins of the British

The Origins of the British: a genetic detective story by Stephen Oppenheimer. 
[Published by Carroll & Graf (October 2006)]

A scientific detective story combining genetics, linguistics, archaeology and historical record demonstrates that the Anglo-Saxon invasions contributed just a tiny fraction (5%) to the English gene pool. Two thirds of the English people reveal an unbroken line of genetic descent from south-western Europeans arriving long before the first farmers. The bulk of the remaining third arrived between 7,000 and 3,000 years ago as part of long-term north-west European trade and immigration, especially from Scandinavia - and may have brought with them the earliest forms of English language. As for the Celts - the Irish, Scots and Welsh - history has traditionally placed their origins in Iron Age Central Europe. Oppenheimer's genetic synthesis shows them to have arrived via the Atlantic coastal route from Ice Age refuges including the Basque country; with the modern languages we call Celtic arriving later.

Beat Sugar Cravings

Come elevenses or mid-afternoon it's all too easy to have a biscuit. Here are some tips to help you falling into temptation too often.

Think positively: Studies have shown that 'I must not' statements have the opposite effect. Try positive statements instead: 'If I'm feeling hungry between meals, I'll have a healthy snack of an apple and some nuts' and you'll boost your resolve.

Surf the crave wave: Often a craving feels powerful and irrestistable and you feel it will never go away. Latest research shows that if you can hold out for 15 minutes, that feeling should disappear. Try distracting yourself by going online, walk to their desk to talk to a colleague, do a small chore or make a cup of herbal tea.

Re-train your taste buds: Give your taste buds time to adapt rather than going cold turkey. If you take three sugars in your tea, drop to two, then later to one and you can then go to zero without noticing the difference. Do the same with biscuits. Over time, the less refined sugar you give your body, the less you will crave it.

Think drink: Everyone feels a craving now and again, but before going straight to the biscuit tin, drink a glass of water. Often you are actually thirsty, not hungry, and this does the trick.

Use your imagination: Try imagining eating chocolate before you eat it. Picture biting into it, how it feels in the mouth and the taste, and you'll end up eating less as the brain feels you have already had some.

No crashes - no cravings: Spikes and dips in your blood sugar levels lead to cravings. So concentrate on packing breakfast, lunch and dinner with wholegrains, protein, beans and pulses, fruits, veg and nuts, which all release energy slowly and avoid the easy-to-digest processed carbs (e.g. sweet drinks, white bread, cakes) which lead to the blood sugar spikes.

Trick your senses: Smell the chocolate before eating it. New research shows you will eat less of it.

Book snack time: If you are genuinely hungry mid-afternoon, go for a small healthy snack. Make time at the weekend to plan and buy snack items, and list what you are having each day in your diary.

From bad to good: The best way to break a bad habit is to turn it into a good one. Replace sugary snacks with healthy ones, and write a big tick in your diary or on a chart every time you stick to the new habit.

Shed the guilt: Plan for damage limitation. If you really need something sweet, control how you respond. Try storing biscuits in an opaque container, and keep a couple wrapped up in another smaller container. You won't be tempted to open the big container and go crazy. When you do have that biscuit, sit comfortably, relax and enjoy it - then move on.

Mix it up: If you always have biscuits with a cup of tea, a strong association builds up between the two. The cup of tea then becomes the cue for a biscuit. To break the cue, try choosing a different drink, or a different time for your break or having the tea with lunch instead.

Prepare a mental shield: Prepare for temptation by thinking about how you will justify your actions when the craving strikes and prepare a counter-argument. If you are likely to think 'It's only a little piece of cake, it won't matter', then have ready an alternative 'No, I don't really need this and I'll feel worse after I eat it'.

Sleep well, eat well: Lots of studies show that sleep deprivation means more sugar cravings. So make sure you are well rested and you won't feel so tempted.

Good Housekeeping July 2013

Poor Sound on Flatscreen TVs

Flat screen TVs focus on being thin, not on how they sound. There isn't enough space inside for proper speakers. So you also need to buy soundbars, which are speakers that sit under your screen, to boost the sound.

In October 2013, some of the best were:

• Orbitsound SB60 airSOUNDBASE: Designed to have a TV sat on top of it. Speech is separated out from background music.
• Samsung HW-F750: Actually two boxes, a long thin soundbar and a squat wireless subwoofer that sends the lower notes directly into your floor. A warm, reassuring sound.
• Sonos Playbar: Doesn't come with a subwoofer so the sound is a bit harsh, but you can buy one separeately. You may also need a wireless 'bridge' if you aren't able to run a cable to your router.
• Bose CineMate: An expensive one, but sounds lovely, although it lacks the extra features of cheaper soundbars.

 Read the full report at radiotimes.com/soundbar

Doctor Digital in Radio Times 2013

Holiday Money

Be wise about money

• Get cash before you travel - only buy foreign money at an airport in an emergency.
• Try a currency card - load money in the currency you need and use it like a normal bank card. Top up from your bank account online, by phone or text.
• Always take some cash out with you in case you can't find a local ATM.
• Always use a debit card for cash withdrawals - especially abroad where charges can be higher. Make a few large withdrawals rather than several small ones.
• Do tell your card provider you are going abroad or they may mistake foreign spending for fraud and your card may be blocked.
• When paying by card, opt to pay in local currency to avoid sneaky extra charges.
• Travellers cheques are still used in large resorts and hotels (especially in the USA) but are not as easy to use as a currency card or cash card.

 Avoid scams

• Always use official taxi ranks and check the taxi has a license disc in the window.
• Tour reps pushing day trips and restaurants may be getting a cut from locals for passing on business. Ask other holidaymakers for their recommendations.
• Never change money with street vendors - they'll either flog you counterfeit money or shortchange you.
• Beware of fake plain-clothes 'policemen' who ask to see your documents, then do a runner with your ID. 

2016 advice: If you have a dispute with a trader in an EU country while abroad, call 01268 886690 or visit ukecc.net for help.

[Good Housekeeping July 2013 and July 2016]