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1. Giving up smoking
We suggest group therapy in seven sessions of an hour and a quarter of talks spread over seven weeks (one session per week). The first session is led by a doctor and the other six are run by a psychologist. They will show you the harmful effects of tobacco, the benefits of giving it up and the anxiety control and relaxation techniques youï¿½ll need. A monthly reinforcement session is optional.
Results. Medium term. Giving up smoking can be a slow process, and while 65% of the people who have tried it have given up smoking from one day to the next, it may take you a year to reach your goal. Donï¿½t lose heart, with the right professional help youï¿½ll get there.
The therapy takes place in groups of 15 to 20 people, so you wonï¿½t feel alone in your endeavour.
Price. It is free, though youï¿½ll have to leave a deposit of 60.10 ï¿½ which you will lose if you start to play hookey outrageously. However, if you are a good boy or girl they will give you your deposit back at the end or the course of treatment.
Where to get information. Asociaciï¿½n Espaï¿½ola Contra el Cï¿½ncer or Spanish Association Against Cancer (AECC). Madrid. Tel. 915 62 18 10/915 63 76 23. Infocï¿½ncerï¿½ (branches in every Spanish province). Tel. 900 10 00 36.

2. Do some exercise
Why not go to the gym? Nowadays these are impressive buildings dedicated in their entirety to health, exercise and beauty. It is hard to tell whether youï¿½re in a gym, a clinic, a health spa, or a ballroom. You can choose whatever suits you best: fitness, maintenance, postural reeducation, relaxation techniques, ballroom dancing or aquatic exercises. And whatï¿½s more they have crï¿½ches, parking and some even have their own private bus service. It couldnï¿½t be easier.
Results. Short term. If you go for an hour, three times a week, after a month and a half you will have toned up and strengthened your muscles, lost weight, prevented injuries or recovered from those you already had, increased your cardiovascular stamina and tuned up your neuromuscular co-ordination and reaction times.
Price. Thereï¿½s an enrolment fee to pay of between 24.04 ï¿½ and 601.01 ï¿½ (though sometimes itï¿½s free); and a monthly fee of between 15.03 ï¿½ and 360.61 ï¿½.
Where to get information. Esporta. Madrid. Tel. 916 40 25 40. Reebok Sports Club. Madrid. Tel. 914 26 05 07. Arsenal. Barcelona. Tel. 932 18 73 00. Iradier. Barcelona. Tel. 932 54 17 17. DiR. Barcelona. Tel. 901 30 40 30.

3. Go on a diet
Go for the Anti-Retention Plan. And whatï¿½s that, you ask? Well it consists of eating protein-dairy foods which rebuild tissues and muscle mass; energy foods which basically provide calories; regularising foods which are rich in vitamins, fibre and mineral salts; and miscellaneous foods as a complement to the others.

Protein-Dairy Group
Dairy: two portions a day. Preferably skimmed or low fat.
Meat: two portions a day of lean beef, pork or chicken.
Eggs: three a week.
Energy Group
Carbohydrates: only one 100gr. portion bread at breakfast and two 150gr. portions a week of cereals.
Olive oil: extra virgin, in moderation, and for salads and cooking.
Regularising Group
Fruit: two 100gr. portions a day of apples, pears, oranges or kiwis.
Vegetables: two 250gr. portions a day of carrots, lettuce, tomatoes or sprouts.

Results. This is a simple diet to teach you how to eat properly. The first week you will lose between a kilo and a kilo and a half. After that, weight loss will remain constant at about 800 gr. a week. It is very good for those who tend to retain liquids. It will generally improve your physical and mental condition, your bodyï¿½s defences and your overall performance.
Where to get information. Dra. Mï¿½ de los ï¿½ngeles Lï¿½pez Marï¿½n. Madrid. Tel. 915 71 81 13. Dres. Claudio and David Mariscal. Tel. 915 76 45 48. Dra. Mï¿½ Luisa Gimï¿½nez. Barcelona. Tel. 934 32 38 32.

4. Getting a new look
From a simple change of hairstyle to some hair extensions, you can change your image in a matter of hours. Try out being a platinum blond, or a redhead; or what about going for rust, or ash blonde or two and three tone extensions. You can order hair extensions in monofibre (synthetic) or natural human hair, and they are fixed with keratin or silicone. Opt for the former as itï¿½s cleaner. If what you want is a radical new look, you should tell the salon professionals about your life style, work, needs and requirements. They will listen to your ideas and make sure the hair colour and style suit the shape of your face.
Results. Extensions can last for up to three months. If you have gone in for a new look, you should have the shaping and colour seen to once a month. Hair grows an average of a centimetre and a half a month and this will spoil the cut and create a root effect.
Price. New look, from 30.05 ï¿½ to 90.15 ï¿½. Extensions, from 360.61 ï¿½ to 841.42 ï¿½.
Where to get information. New Look, Xiquena. Madrid. Tel. 913 19 66 59.ï¿½ Next. Madrid. Tel. 915 63 60 35. Salva G. Barcelona. Tel. 932 68 17 91. Loida. A Coruï¿½a. Tel. 981 26 12 27. Santiago. Tel. 981 57 47 48. Ana Florida. Malaga. Tel. 952 36 94 79. Extensions, Denis Juguet. Madrid. Tel. 913 08 69 35. Bigoudi Internacional. Madrid. Tel. 915 21 61 72. Clear. Barcelona. Tel. 933 17 08 22.

Ayurvedic cure
The Ayurveda (Knowledge of Life) life science recommends having a Panchakarma (literally five therapies) with every new season, to purify and rejuvenate the body. All those who have tried it have come away with greater flexibility, more energy, and more resistance to illness, reduced anxiety, improved levels of cholesterol and uric acid, and better digestion.
The ayurvedic doctor will prescribe a personalised diet, a programme of massages with oils known as Abhyanga [Panchakarma (en el texto original) quiere decir cinco terapias y los masajes forman solamente una parte de esas terapias. Desde luego no quiere decir ni masaje ni aceite.] and a series of asanas or yoga postures which should be performed twice a day. The aim is to clean the body of toxins and impurities, thus purifying and rejuvenating it, and ultimately for the patient to adopt a new life style.
Prices range from 601.01 ï¿½ to 1502.53 ï¿½.

Where to get information?
ï¿½ Escuela Internacional de la Cultura Ayurvï¿½dica.(International School of Ayurvedic Culture) Barcelona. Tel. 938 71 85 14
ï¿½ Centro de Salud Ayurveda Maharishi. (Maharishi Ayurveda Health Centre) Madrid. Tel. 915 34 57 55
ï¿½ Centro Andaluz de Naturopatï¿½a. (Andalusian Naturopathy Centre) Sevilla. Tel. 954 53 59 59
ï¿½ Instituto Ayurvï¿½dico and de Estudios Vï¿½dicos. (Ayurvedic Institute of Vedic Studies) Valencia. Tel. 963 55 31 99