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exercise

Have you ever been sitting at your desk at work, contemplating escaping out a nearby window just so you can achieve a bit of inner zen? Yeah, us too.

Luckily for the stressed population of Dublin, free yoga classes are now running every Monday in Merrion Square this summer to encourage wellness and mindfulness.

The classes are provided by Camile takeaway in partnership with Dublin City Sport & Wellbeing Partnership, and were a massive success last year.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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The yoga sessions will be running every Monday evening until August 19, from 6:15pm to 7pm, with certified yoga instructor Veronica Vincenzi.

Everyone from complete beginnings to yoga masters are welcome to join, and 60 mats are provided but participants are encouraged to bring their own due to demand.

Join your fellow zen-seekers at the Defence Force Memorial side of Merrion Square across from the National Gallery in Dublin, and you 100 percent won't regret it.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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Free classes are also provided on Tuesdays in Bushy Park and Wednesdays in St Anne's Park, so anyone farther away to Merrion Square or with plans on Mondays can alternate days and location.

For more information about the classes, check out the deets on the Camile Thai Eventbrite page here.

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Body-shaming is still massively prevalent in our society, without question.

Despite the cold, hard fact that it's 2019, people still feel the incessant need to pull others down for their appearance, and their weight.

Loey Lane is a well-known, GORGEOUS, experienced YouTuber who just so happens to be plus-sized. She speaks about it regularly, preaching the value of health above self-hatred and dieting.

 
 
 
 
 
 
 
 
 
 
 
 
 

15-25. One is miserable in her own skin, chased the high of seeing a lower number on the scale every time she stepped on. She was overcome by her own demons. One is confident and in love with her own body. She told those demons to fuck off.  Turned off the comments because random people who have no idea who I am don’t know how to act lol. It has nothing to do with weight. It has everything to do with the fact that I hated myself for a long time because of the way I looked, and now everything I do is out of self love. I go to the gym because I love myself, not because I hate my body. I eat healthier because I want to feel good in my own skin. I take better care of myself now than I ever did eating 500 calories a day.

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The vlogger has now released a shocking video of a diet pill company using footage of her as part of their horrendously shameful advertising campaign.

After returning from a sportswear photoshoot with iconic make-up guru James Charles, the model discovered a video selling diet pills which utilised images of her as their 'before' template, and she's understandably fuming.

CarbonFire 213 Complex makes it ridiculously difficult to find reviews of it online, but the video proclaims the product to be a certified miracle for anyone who wants to lose weight.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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Diet pills have entered the media for an assortment of reasons over the last few years, with activists and public figures such as Jameela Jamil slamming weight-loss products which do more harm than good.

The Kardashians are renowned for selling appetite suppressants and weight-loss consumer goods, much to the dismay of many body positivity figures and health experts alike.

There are an array of dangers associated with items such as these, which are essentially glorified laxatives.

The advertising campaigns in the media are arguably as harmful, telling women their weight creates everyday problems such as finding a husband, having failing health and being embarrassed to look in the mirror.

Loey Lane shows the video advert to her following, and it's one of the worst examples of body-shaming we've seen yet. It opens with a beautiful, pale-skinned blonde woman gazing at silk wedding gowns, after her friend asks her to be her maid-of-honour for a wedding.

"How I Fit Into My Wedding Dress" is the video's apparent title, despite the fact that it's NOT HER WEDDING. The problems aren't hard to spot throughout the disgraceful imagery.

gary payton wow GIF by NBA

 The blonde woman looks into the camera lens, and the words; "Believe me, I wasn't always this way. This was me before losing all that weight," flash across the screen.

Lo-and-behold, the woman is now Loey Lane, allegedly the same person as the blonde woman.

Alright then, at this stage we've lost count of the issues within the video, and it's only about ten seconds in.

As if the ad itself isn't traumatising enough to watch, actual graphics for OTHER diet pill companies and body-shaming articles pop up on the side of the screen. An assault is what that is.

"I'm going to share my secret so that it can be easy for you!" the advert claims. Thank God for that.

"A few months ago, one of my best friends from high school texted me. She was getting married and she wanted me to be her bridesmaid. I was SO excited, but there was just one thing… I was SO overweight," the video continues. Wow.

"I couldn't go to the wedding like this, I was so pretty in high school and I would be so embarrassed looking like this. I wanted to go to the wedding and look like I did when I was 18. You know- slim, pretty, looking great in some heels." *Sharpens pitchfork*

"I cut out all junk food. I worked out every single day. After four months, I was still embarrassed to look in the mirror…my personal trainer friend said if I wanted to lose weight fast, I had to supercharge my metabolism."

Classic *insert scientific words here to fumble the consumer's brain* tactics. 

"At this point I was desperate…time was running out." This isn't dismantling a bomb, you won't die if you attend your best friend's wedding at ANY weight.

oh my god omg GIF by TV One

"How could I show my face at the wedding looking like this?" Looking like.. a human woman? *Gasp* "I was even considering not showing up." Priorities aren't in order there, love.

"CarbonFire Complex claimed to boost metabolism using only the healthiest ingredients, they looked very professional." Yes, and Donald Trump looks very diplomatic.

"After only a few days, I dropped a dress size. Ten days later, I lost two dress sizes. I felt lighter on my feet." Because your digestive system has just wasted away, perhaps?

oh my god wtf GIF

"After another week, I was down three sizes. By the time the wedding came around, I lost seven dress sizes. I was getting a LOT more attention from guys, I almost felt bad for the bride, because I was getting so many compliments."

Male attention should be the motivational factor for every woman, after all. 

This all comes at the reasonable price of ONE HUNDRED DOLLARS, by the way. You can buy happiness, male sexual attention and confidence all at this lovely sale.

The blonde woman in the video revealed herself as Amanda John, and she also did not consent to be used for the branding.

So they effectively stole imagery from two women without their permission and used it to scam vulnerable, hard-working people online with low self-esteem because of ads exactly like this, shaming their weight. As if a weighing scales can tell you your worth.

We hope Loey Lane and Amanda John take legal action against CarbonFire Complex, Lord knows they deserve it.

A reminder, there is no such thing as a magic pill. Your worth encompasses your hopes, fears, intelligence, beliefs, morals, family values, friends, career and everything in between, not just your appearance alone.

You can't lose weight and discover joy at the end of the scales.

Take a look at Loey Lane's original video below for some fresh morning rage;

Feature image: @loeybug/Instagram

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Let's face it, most of us would benefit from a little extra time outdoors, but busy schedules and work commitments don't make it easy.

According to the Mayo Clinic, healthy adults should should aim for at least 30 minutes of physical activity a day and while it can be hard to set aside half an hour of your time, there are little ways you can increase your activity throughout the day – and you won't even know you're doing it. 

1. Stop meeting for lunch

For many of us, lunch dates are our go-to way to catch up with friends with haven't seen in a while.

We're not saying you should completely cut it out of you routine, I mean who doesn't love a good moan while enjoying a flat white and tuna melt? 

But the next time your mate asks you to meet up, why not suggest something outdoorsy and active like going for a hike, walking your dogs or you could even try your hand at rollerblading? (can you imagine the lols?)

2. Cycle to work

OK, so not everyone will be in a position to do this one, but if you do live close enough to your place of work, why not give it a try?

You'll save money, gain fitness and probably shed a few pound while you're at it.

Bikes can be pretty costly investments, but have a look around online – you'll be surprised at what you can get second hand. 

3. Park farther away

If driving is a must for your daily commute, make a conscious decision to park farther away.

The extra few steps may not seem like much, but they all add up.

4. Get out of the office

Even if it's end of the month or a 'sad desk lunch' kind of day, make the effort to step away from your station for a while.

You don't need us to tell you just how bad sitting at a desk all day can be for your health, and getting out into the fresh air, even just for a few moments, can be hugely beneficial for both your mind and body. 

5. Laugh more

Studies have shown that laughing for just a few minutes per day can burn up to an extra 40 calories – that's about 12 grapes for reference.

So, binge-watching that hilarious Netflix series may not be so bad for you after all. 

 

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The United Kingdom is currently facing a mental health crisis, one of which the country has never seen before. Two committees of MPs recently warned that the current support available on the NHS is inadequate and runs the risk of failing a generation who desperately need help.

The average Brit works 43.6 hours a week, with more than four million workers spending more than 48 hours a week in the workplace. British workers also face an average commute to work of 54 minutes, almost 20 minutes more than the EU average.

This means that Brits are struggling to find a work life balance, which some experts believe is fuelling the mental health crisis in the UK and increasing levels of obesity as workers have less time to live a healthy lifestyle.

Did you know? In France there is a law allowing workers the ‘right to disconnect. Employees in an organisation of more than 50 people are forbidden from sending or receiving work emails outside of their standard working hours.

Why is a work-life balance important?

If you are one of the workers that is dedicating nearly 60 hours a week to work, you are at serious risk of burn out. Living in a bubble of all work no play can lead to a disconnect with the world around you and cause you to ignore your mental and physical health.

Although there are no direct figures for work-related suicides in the UK, suicide rates have risen markedly among young people in recent years. Reports suggest that certain occupational groups such as doctors, nurses and farmers are deemed to be at high risk of work related suicide – due to job pressure and the isolated nature of their work.

That might be hardly surprising when you consider that in these professions 60+ hour weeks are the norm. So finding ways to unwind and relax in your spare time are vital to your physical and mental wellbeing.

But what are the best ways to relax outside of work?

1. Go to the gym

Finding the time to go to the gym is often difficult for those in busy occupations, but it can be done. The vast majority of gyms offer guided classes in the evenings and at weekends to appeal to those with a busy lifestyle.

The benefits of going to the gym are tremendous. Firstly, your physical health will improve dramatically as a result of increased physical exertion. Secondly, attending classes or regularly visiting the same gym can broaden your social circles, opening your horizons to future social activities.

Most importantly, exercise has been proven by scientists to improve mental wellbeing. The NHS recommends regular exercise as a way of combatting mild depression and warding of the sceptre of anxiety.

2. Practise mindfulness

Mindfulness is a mind-body based approach that helps people to process their thoughts rationally and reconnect with the world around them.

If this sounds like a new-age, hippy technique then simply think of it as unwinding. It’s incredibly easy to fall into the trap of becoming too involved with the day-to-day processes of going to work, eating, sleeping and avoiding your emotions. Mindfulness can take as little as 10 minutes a day and allows you to unwind, evaluate your emotional state and relax.

Did you know? Mindfulness has been proven to decrease depression by 63%, anxiety by 58% and perceived stress by 40%.

3. Play poker

Playing games with people – such as poker – requires social interaction on some level, and it’s a popular way to meet people and socialise with existing friends.

What makes poker so popular is the relative ease you can play the game. The strategy involved in poker can improve your mental agility and provide a distraction to take your mind firmly away from work.

But if you don’t fancy going to a casino, or you don’t live near one, don’t worry. Gamblers are increasingly going online to play their favourite games. Playing online is so much more convenient than having to find your local land-based casino – as you can play from the comfort of your own home, or if you’re on the move.

What’s more, online casino technology has evolved so much that the games feel as immersive and engaging as they would do in a real casino experience. One option out there for online gamblers is video poker. With its cool retro style and simple gameplay, video poker is an entertaining way to unwind – and it gives you a great opportunity to get your game up before playing against other competitors for real.

Check out this video poker game and you’ll put yourself in the frame for all these benefits, plus one more: winning a huge jackpot.

4. Ditch the phone

Mobile phones have revolutionised the world and given people almost everything they’ve ever wanted at the tips of their fingers. Yet overuse of mobile phones and tablets has been proven to negatively impact on people’s mental wellbeing and social lives.

Putting your phone down for an hour a day and interacting with those around you can have huge benefits to your life. You will develop more meaningful relationships with the people around you and avoid the social isolation that social media can cause.

Added to this, time spent away from social media can be beneficial to your mental outlook. Scrolling through Instagram and Facebook can be chastening as you are constantly confronted with images of people’s successes.

It’s easy to forget that you are only seeing a glimpse of someone’s life, the best bits, and unfairly judge yourself against other people. Take time away from social media and viewing other peoples amazing lives, and instead make memories of your own.

Did you know? Teens in the US using their phones for more than five hours a day were 70% more likely to have suicidal thoughts than those using their phones for one hour a day.

5. Join a social group

Regardless of who you are, you will have your own interests and hobbies, and it’s important to continue those hobbies, preferably with other people. If reading is your number one relaxation technique, then you can join a weekly book club and use your passion to expand your social circle.

Likewise, if you’re a sports fan there are a plethora of amateur sports clubs that you can join to expand your social circles, as well as improving your physical well-being.

Summary

A work life balance is important to your mental and physical well-being, and it’s too easy to neglect that fact in modern life. Taking steps to improve your mental wellbeing, physical health and social life are all important factors in having a healthy life.

Take the time to look at your life objectively. Imagine you were talking to a friend and giving them some advice, what would you say to them? Slow down, take a break, do more of the things you enjoy? Whatever it is you would say, apply that advice to yourself.

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We aren't even pregnant and we are pretty sure that Pippa Middleton is fitter than we are.

The 35-year-old has previously detailed the benefits of swimming and tennis whilst growing a human being inside her. 

If that wasn't enough, Pippa is now taking on ballet-inspired workouts to get that sweat on, almost nine months pregnant.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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Pippa is reportedly due sometime this October and wrote in her Waitrose Weekend column about her new workout routine:

"I feel far from a ballerina, but I'm equally determined not to break into a penguin-style waddle and plod around with bad posture."

The 35-year-old explains how she hopes the inspired-ballet workout will keep her muscles tight and toned.- Honestly, she's incredible.

"I've continued to embrace barre-inspired workouts throughout pregnancy—a form of exercise taken from ballet which involves the small, isolated movements that develop flattering muscle tone—or so I hope."

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Pippa Middleton-Matthews (@pippamidleton) on

Pippa officially announced she was expecting her first child with husband, James Matthews, in the Waitrose segment, back in June.

Taking up the ballet workouts could be inspired by her nephew, Prince George.

The five-year-old will reportedly start ballet classes this year in school.

Who knows, family ballet practice could be on the cards soon – and could you imagine HOW cute those pictures would be – a gal can dream.

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It's time to get off the couch and make an effort, according to this study.

Our lives of inactivity seem to be catching up with us, as a quarter of the world's population is becoming less and less active.

The figures on global inactivity have been released after scientists studied data collected by the World Health Organisation (WHO) – and it's not good news.

Researchers analysed data from 358 surveys across 168 countries, including 1.9 million participants.

They investigated trends in inactivity worldwide from 2001 to 2016.

And as you can probably guess, we didn't do so well.

Shockingly, almost 40 percent of Irish women didn't get enough physical activity in 2016.

The lads did only slightly better, with 30 percent of them not moving enough.  

This is compared to global figures in 2016 with indicates that 27.5 percent of the world population aren't getting enough physical activity.

There is an eight percent different between men and women. Almost 32 percent of women do insufficient exercise, compared to 23.4 percent of men. 

Sufficient exercise was classified in the report, as an individual doing at least 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity physical activity per week, or any equivalent combination of the two.

The surveys took note of physical activity in work, at home, for transport and during leisure time – so we have no excuses.

Although Ireland didn't do so well, women in Latin America and the Caribbean had some of the highest levels of inactivity in 2016.

Some 43.7 percent of the their females populations weren't getting the required exercise.

The study suggests that living in a high income country, you're twice as likely not to get the exercise you need (36·8 percent), than in a low-income country (16·2 percent). 

Additionally, it reports that insufficient activity has increased in high-income countries since 2001.  

Our inactivity could be having serious health implications, according to the researchers.

The report published in The Lancet Global Heath journal, says: "Insufficient physical activity is a leading risk factor for non-communicable diseases, and has a negative effect on mental health and quality of life."

It warned if our current habits of insufficient activity continues, we will not reach our 2025 target.

"If current trends continue, the 2025 global physical activity target (a 10% relative reduction in insufficient physical activity) will not be met."

"Policies to increase population levels of physical activity need to be prioritised and scaled up urgently," it added.

Every little bit of movement makes a difference, so grab a friend or your favourite playlist and get out and about!

Or challenge yourself by joining a class or a team sport, you'll have some fun and might even make some new friends.

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Ah, breakfast.

Our love/hate relationship with the first meal of the day is all too real.

However, this latest study has shown that chowing down in the morning before hitting a workout can "'prime" the body to burn carbs.

The findings also suggest that fuelling your workouts will allow the body to digest your post-workout meal much more efficiently. 

The research was conducted by scientists from at Department for Health, in collaboration with experts from the universities of Birmingham, Newcastle and Stirling.

As many fitness junkies will know, fasting is becoming a hot trend amongst the Insta-fit population.

The scientists have taken note.

The researchers tested the blood glucose levels and muscle glycogen levels of the 12 healthy male volunteers who took part.

Participates were split into two groups, those who ate breakfast and those who were fasting overnight. 

The scientists studied the volunteers before and after an hour’s cycle.

Those who ate brekkie were treated to porridge made with milk two hours before exercise. 

The results were in and it's time to kick fasting to the curb.

Their evidence shows eating breakfast increases the rate at which the body burnt carbohydrates during exercise.

Furthermore, it boosts the rate at which the body digests and metabolises food eaten after exercise too.

Dr Javier Gonzalez, senior lecturer in the Department of Health who co-led the study, said:

“This is the first study to examine the ways in which breakfast before exercise influences our responses to meals after exercise.

"We found that, compared to skipping breakfast, eating breakfast before exercise increases the speed at which we digest, absorb and metabolise carbohydrate that we may eat after exercise.”

Rob Edinburgh, PhD student also in the Department who co-led the study, said:

“We also found that breakfast before exercise increases carbohydrate burning during exercise, and that this carbohydrate wasn't just coming from the breakfast that was just eaten, but also from carbohydrate stored in our muscles as glycogen.

"This increase in the use of muscle glycogen may explain why there was more rapid clearance of blood sugar after ‘lunch’ when breakfast had been consumed before exercise."

If this study is anything to go by, it's time to become well acquainted with breakfast again.

Nevertheless, my fellow fitness fans will know we are constantly bombarded with conflicting evidence.

This study shows that fasting before exercising can lead to burning extra fat during a session.

If you're undecided, it's best to speak to your doctor before embarking on a new diet or exercise plan.

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Meeting the girls for a coffee this weekend? Why not throw in a quick gym session with Niamh Cullen beforehand? Two birds and all that. 

This weekend sees the 9th instalment of GYM+COFFEE’s 2018 Summer Stretch Series, in association with Healthcoach by Laya Healthcare

The free outdoor workout series has been a huge hit across the country, and this event is set to be a big one!

 

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Irish influencer Niamh Cullen and Sean Harding, owner and head performance coach at Back2Basics Fitness Studios, will be there to put you through your paces with their Tabata style HIIT workout.

 

Taking place in Dundrum Town Centre from 11am, the 45-minute workout is open to everyone, and you'll definitely work up a sweat with their heart-pumping moves. 

 

The session will then be followed by coffee and chats with Niamh and Sean. 

 

 

A post shared by Niamh Cullen (@niamhcullenx) on

 

Coffee will be supplied and served by GYM+COFFEE at the very first pop-up store for the brand on the 3rd Floor of Dundrum Town Centre.

 

To register, follow this link and hit INTERESTED.

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Working out may be the last thing on your mind when you're feeling a bit down on yourself, but research has suggested that even a small about of exercise can have a hugely positive effect on a woman's body image.

A study published this month in the journal, Psychology of Sport and Exercise, found that just 30 minutes of exercise left women feeling slimmer and stronger afterwards.

Researchers gathered 75 college-aged women who said they were unhappy with their appearance in order to test exercise's effect on body positivity.

Participants were given a questionnaire that asked about their exercise habits, energy and stress levels, as well as how they felt about their appearance and how much they enjoyed working out.

The group were then divided in two, with one half instructed to exercise on a stationary bike for 30 minutes, while the other half sat in a room reading a National Geographic magazine.

When the 30 minutes were up, the participants repeated the questionnaire directly after the workout, and then again 20 minutes later.

Interestingly, the women who worked out showed signs of improved body image in both questionnaires when compared to those who didn't.

The authors of the study reckon that the positive effect could last beyond the 20 minutes mark – although they did not test for that.

What's more, the results could suggest that physically active people have better self image, regardless if there's a change in their appearance.

The study adds to the growing body of research that indicates exercise can have a positive influence on a person's mental health and body acceptance.

So, the next time you find yourself in need of a little confidence boost, why not get that heart rate going?

You'll feel better in more ways than one.

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It's easy to feel motivated about the idea of exercise, but when it comes to bringing this idea to life, most of us end up at the same conclusion – 'I just don't have the time.'

But, before you convince yourself that a healthy workout out regime is out of your reach, think again.

We're all busy people, and while it can be tempting to put it off for another day, making time for exercise is vital for increasing energy levels.

Here's our top tips to help you stay on track while working full-time.

1. Prioritise exercise

Even if you're working a 40+ hour week, chances are you've got a couple hours to spare each day – use them wisely.

Choose 3-4 days a week when you will commit to making exercise your number one priority. 

You'll be shocked how easy it is to make time when exercise is at the top of your to-do list. 

2. Schedule your workouts

Plan your sweat sessions like you would plan a doctor's appointment.

Put aside some time throughout the week and schedule it in you computer/ phone/ diary as a repeat event.

You're much more likely to commit to a workout if you've planned it well in advance. 

3. Recruit a workout buddy

Find a friend, colleague or family member who shares a similar fitness goal and encourage each other to find the time to make it happen.

Exercise does not have to be a solitary activity and you'll probably find it's much more enjoyable when you've got someone to share those highs and lows with.

4. Keep your gym shoes handy

Whether its the boot of the car, or your locker at work, having your gym gear at the ready can make all the difference it comes to keeping fit.

Not only will you be ready to go should a burst of energy come over you after work, but the daily visual reminder will encourage you to stay on track.

5. Switch up your screen time

For those evenings when you do want to take it easy in front of the television, make the most of the time you have.

Why not make use of those quick ad breaks and do some squats, lunges or pushups?

Sure, it's only three minutes here and there, but it all adds up.

 

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Vogue Williams has revealed that her old anxiety trouble has been rearing it's head again since becoming pregnant. 

She and her fiancé, Made in Chelsea star Spencer Matthews are expecting their first child together. 

The 32-year-old model and TV presenter admitted in and interview that her pregnancy has aggravated her battle with anxiety. 

"I get quite bad anxiety and it's come back a bit while I've been pregnant," she told Closer magazine.  "I don't know why I have it – it's just general life anxiety. If I knew what it was about, that would be the first step in getting rid of it. But exercise keeps that in check and makes you feel better about yourself. It's more under control now than it has been in the past.''

But there are other side-affects of her pregnancy that she's happier to indulge in- cravings: 

''I'm having a lot of cravings – I can't get enough of dairy. Ice cream, milk, yoghurt, cheese – I want it all. Orange juice is also a big one – and, weirdly, my mum said she craved orange juice when she was pregnant with me.''

Williams, who was previously married to former Westlife member Brain McFadden, is already planning a family-filled future with Matthews. 

''We always wanted to have a baby before a wedding and obviously right now the baby is the priority. But I'm excited about getting married. It will probably be next year and we want a big party.

''In five years' time, I want to have had baby number two with Spencer. I want a family and I just want us to be happy, which I'm sure we will be.''

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We all know how important regular exercise is for maintaining a healthy mind and body, but when it comes to proper brain function, it looks like a certain diet could actually be more beneficial than hours spent in the gym.

Research has shown that following a low-fat diet may help preserve brain cells as we age. 

Scientists at the University Medical Centre Groningen in The Netherlands discovered that a diet with 40 per cent fewer calories than the recommended intake contributed to reduced inflammation of subjects brain cells, as well as the maintenance of brain tissue. 

The research, published in Frontiers in Molecular Neuroscience, looked specifically at the Microgalia call, which keeps the brain functioning properly. 

And while the term 'proper brain function' might seem slightly vague, the research becomes highly significant when you consider that inflammation in brain cells has been linked to diseases such as multiple sclerosis, Rasmussen's encephalitis and dementia. 

It should be noted, however, that the best results were seen with a combination of a low-fat diet and limited calorie intake, and simply reducing the your fat intake may not be enough to prevent these change in the brain. 

Dr Bart Eggen who was the lead author of the study is quoted by PsyBlog as saying: "A low-fat diet per se was not sufficient to prevent these changes."

"Nevertheless, these data do show that, in mice, the fat content of a diet is an important parameter in terms of the detrimental effects of ageing on the brain, as well as caloric intake."

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