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30 Articles

This is something that we explore more on p24 this issue with top life coach Michelle Elman. She advises us to spend more time alone, stop multi-tasking and set more boundaries to find calm and inner peace. Sometimes, trauma and behaviour patterns can be passed down from parents and grandparents (or even our ancestors beyond that). This is a subject that fascinates me and is something that I’m sure will resonate with you too. Turn to p30 to find out how to reset these complex intergenerational issues and move forward. Summer is a great time to try new things, and this issue we discover mindful walking (p74), outdoor swimming (p78), pilates (p82) and new ways to cook veg (p86) – all of which will leave you feeling refreshed, energised and…

THIS MONTH I AM…

Reading… On sale in August, Make Every Move A Meditation is written by best-selling wellbeing author Nita Sweeney, and explores how we can make mindfulness a part of everything that we do. Watching… Doing a desk job often leaves me feeling stiff, so I’ve been trying to incorporate stretching into my daily routine. YouTube is great for quick tutorials – check out MadFit for some good ones. Listening to… The Ten Percent Happier podcast is great for science-backed mindfulness techniques and valuable insights into how we can boost our wellbeing and feel happier.…

THIS MONTH I AM…

MICHELLE ELMAN Life coach, author and TEDx speaker Michelle Elman is passionate about mental health, self image and boundaries. Turn to p24 to read her life-changing tips. SUZI LEACH Having lived with chronic illness for 17 years, Suzi now dedicates her time to helping others. Turn to p46 to read her tips on self esteem. KATE STRONG Kate is a World Triathlon Champion and sustainability expert. Read her eye-opening article about Overshoot Day on p54 this issue. DR NAVEED AKHTAR Clinical hypnotherapist, complementary health advocate and founder of The Integrative Health Convention Dr Naveed explains the truth about hypnotherapy on p42. CHARLIE NEARY Writer Charlie goes behind the scenes at a British flower farm this issue (p62) to uncover the truth about sustainable blooms. ABBY MCLACHLAN Pilates guru Abby is…

THE HAPPY PLACE

In the mood for flowers Did you know that the scent of different flowers can evoke different moods and offer a tailored wellbeing boost? Renowned London florist Hannah Martin certainly did, which is why she set up Scent + Remedy – a nationwide delivery service offering bouquets named after their therapeutic benefits, including Calm, Balance, Revive, and Uplift. From £60, scentandremedy.com “Flowers are sunshine, food and medicine for the soul.”LUTHER BURBANK Try this… Chromotherapy An alternative therapy that has been used for thousands of years to boost wellbeing, chromotherapy involves using colours of the spectrum – which each have their own unique light wavelength – to reset any physical and mental imbalance. Each colour has a different effect on our mind, body and emotions – orange is healing and invigorates the…

THE HAPPY PLACE

In a bid to reconnect us with nature, boost our mental health and encourage us to slow down, Hounslow’s historic Chiswick House and Gardens has transformed its Kitchen Garden into a multi-sensory experience called ‘Paradise in the Sun’. Described as ‘part hypnosis, part therapy’, the gardens feature spoken instructions reminding visitors to reflect, lie on the grass, look up at the sky, soak up the smells and listen to the hidden sounds of the garden, as well as to walk mindfully and fully engage with their surroundings using all of their senses. Surely this has to be the perfect family day out? Paradise in the Sun runs until the end of October 2022 and costs just £4.50, or £11 to visit the house as well. chiswickhouseandgardens.org.uk Some like it hot…

The Self-Development BOOK CLUB

GRIEF, LOSS, AND HOW TO COPE Christopher Spriggs and Jess Smallwood, Summersdale Publishers. £9.99 We are all united as human beings by the experience of grief. It’s something we will all face at different points in our lives, leaving us vulnerable to emotions and challenging thought patterns. We may experience grief from the loss of a loved one, a failed relationship, or a job termination which can leave us at a loss in our lives. This book helps the reader find and understand their way through grief and provides helpful advice on topics such as how we grieve, how to cope with the feeling of loss in both the short and longer term, and practical guidance to find strength once more. HOW TO LIVE WHEN YOU COULD BE DEAD Deborah James, Penguin…

The Self-Development BOOK CLUB

nurture yourself

EMBRACE STILLNESS Summer can be a really busy time, as we rush around trying to make the most of the longer days, so make sure you remind yourself to rest and recharge. Draw the curtains, grab your mat and just sit in stillness and quiet for a few moments. Let your thoughts come and go and focus on your breath. Turn to p16 to find out how to be more present in these moments of calm.…

nurture yourself

Mindful ideas for… JULY & AUGUST

RELAX, THE SCIENTIFIC WAY Scented candles not working? Denise Iordache, Cognitive Behavioural Hypnotherapist at joyspacetherapy.com, shares her expert tips: “Our parasympathetic nervous system (PNS) promotes relaxation in several aspects – it reduces our heart rate, lowers the intensity of our breathing, relaxes our muscles, and functions such as digestion, immune system and cell repair are increased. An easy way for us to tap into this is by deep breathing. For example, taking three deep breaths (into the abdomen) can help lower our stress levels dramatically. Another well-researched way to do so is Progressive Muscle Relaxation, which involves tensing and relaxing our muscles one by one.” NEAT AND TIDY A recent study by Brabantia found that three quarters (76 percent) of Brits see an improvement in their mental health when their…

Mindful ideas for… JULY & AUGUST

12 ways to be more present

1 Don’t pick up the phone It may sound obvious, but we all need reminding sometimes – smart phones are incredibly addictive and many of us spend over four hours a day on them without even realising. Check your screen time usage and set yourself a challenge to reduce it by a quarter. Notice how you feel when you don’t have your phone. Lighter? Free? 2 Hear me now How often do you find your mind wandering when a loved one is talking to you? Next time you’re with a friend, family member, partner or child try to really hone in on what they’re saying – their words, expressions and mood. Being present with your relationships can really help to build trust and intimacy. 3 Accept things as they are…

12 ways to be more present

STEP INTO A WORLD OF WELLNESS THIS SUMMER

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STEP INTO A WORLD OF WELLNESS THIS SUMMER

LESSONS FROM A LIFE COACH

When I became a life coach, no one knew what it meant. Now, eight years later, many of us will have heard of them but it still brings a lot of confusion as to what it really means and what a life coach can offer you. Life coaches help you with any difficulty in your life – whether it be your mental health, your career or your relationships – and try to get you back on track. As a generalisation, life coaches tend to focus more on your future whereas traditional psychology tends to focus on your past. A psychologist or therapist may ask ‘how do you feel about that?’ whilst a life coach will ask ‘how do you want to feel instead?’. Do you feel that you want to…

LESSONS FROM A LIFE COACH

Ancestral Healing

Recently, I watched a beautiful, wise and insightful documentary called Your Mum and Dad. It’s a journey about overcoming family trauma and grief and included footage of real therapy sessions and conversations with European Academy Award Nominee Klaartje Quirijns’ own parents about the tragic loss of her sister. The documentary’s title, inspired by the famous Larkin poem, This Be The Verse, revealed how our ancestors’ past can play out in our present. It reminded me of the work by Charlie Morley. When I first read Charlie Morley’s book, Dreaming Through Darkness, and later attended one of his shadow retreats exploring the same subject, I was struck by the analogy he used. It went something like this: If you cut your hand on a large piece of glass you would take…

Ancestral Healing

FIND YOUR FINANCIAL WELLBEING

Financial pressure is real for all of us – whatever stage of life we are at and whatever our income or financial position. We look around and see others with ‘more’ or ‘less’ and wonder if we would be better off with more money… or perhaps more time? If we feel financial pressure of any kind – and many of us do at the moment – this can seriously impact our wellbeing. Our mental health should be our top priority and we should take steps to reduce stress where we can. When it comes to money, the best way to do that is to focus on your own unique circumstances and empower yourself with knowledge. I often get asked by clients, ‘how do I compare to my peers?’ I can’t…

FIND YOUR FINANCIAL WELLBEING

Does hypnosis really work?

Most people’s experience or knowledge of hypnosis comes from movies or magic shows, where the magician is able to ‘instruct’ their subject to do weird and wonderful tasks, making the audience believe that the subject gives all control to the magician. People fear that their mind might be taken over or they may reveal some deep, dark secret. In actual fact, people in a hypnotic state often seem zoned out but are actually in a state of hyper-awareness, fully in control and able to choose to follow the instructions of the hypnotist or not. People cannot do anything in hypnosis they do not want to do. Hypnosis has been used as a healing tool for thousands of years. Ancient Sanskrit writings from India and Egyptian papyrus scrolls describe the use…

Does hypnosis really work?

5 ways to… BOOST YOUR SELF-ESTEEM

We all have the right to feel good about ourselves. But what happens when we struggle to value ourselves in a positive light? Feelings of low self-esteem can affect our relationships, decision-making, self-confidence, sense of connection and overall mental wellbeing. Luckily, we can build our confidence and improve how we perceive ourselves. With renewed self-esteem, our motivation increases, we’re able to express our needs assertively and we’re inspired to show our value to the world and go after the things we want. Try these steps to better self-esteem and see your life expand into a rightful sense of worthiness. 1 CHALLENGE YOUR CRITICAL VOICE We all have that negative inner critic telling us, “you can’t do that,” or “don’t be stupid.” It’s the voice in our head that never has…

5 ways to… BOOST YOUR SELF-ESTEEM

The truth about ADHD

Attention Deficit Hyperactivity Disorder is by quirk of history one of the worst named mental health conditions. The name is overwhelmingly negative and it steers people wrongly. There isn’t a deficit of attention – it is control of attention that is the issue – and hyperactivity isn’t a requirement. Musicians Will.i.am and Mel B, chefs Heston Blumenthal and Candice Brown and Olympians Michael Phelps and Simone Biles are examples of people with ADHD, reflecting the fact that all genders and ethnicities can be affected by the condition. The origins of ADHD This lifetime condition is predominately (but not completely) genetic. First medically described in 1902, its definition and the ability to diagnosis it have been refined ever since. Previously referred to as Hyper Kinetic Disease, which focused on hyperactivity, 2000…

The truth about ADHD

protect the planet

Down at the allotment 12th-18th August marks National Allotment Week, and this year’s theme is ‘shared harvest’. If you have an allotment already, invite friends and family down for a veg-themed celebration to show them how easy it is to grow your own food. Don’t have one yet? Find one near you at gov.uk/apply-allotment or search local Facebook groups.…

protect the planet

Eco-conscious ideas for JULY & AUGUST

REWILD THIS SUMMER No Mow May was a huge success this year, with verges all over the UK left to grow wild – but don’t stop there! Petrol and electric are at an all-time high, meaning that by not mowing your lawn you’re saving money as well as giving local ecosystems a fighting chance. DID YOU KNOW? Switching to plant-based cheese could lower your associated climate impact by at least 50%! Dairy cheese is a major source of carbon emissions, yielding between 6.4 and 13.4 kg carbon dioxide (eq) per kilo over its life cycle. Source: Violife…

Eco-conscious ideas for JULY & AUGUST

IT’S A WRAP Not all wrapping papers are created equal – many contain microplastics and cannot be recycled. Give the gift of sustainability by wrapping birthday or wedding gifts in eco-friendly paper like this one from Curlicue. This British-made, female-founded recyclable vegan wrapping paper is created in a waterless and chemical-free printing process. Prices from £6.75 for three sheets. curlicue.uk BIODEGRADABLE FOOTWEAR Just when you think the future is anything but bright when it comes to the planet, along come biodegradable sandals and suddenly, all is right with the world. BioCir™ is a flexible and fully compostable thermoplastic material, and offers hope for a plastic-free fashion industry. Order yours at balena.science for $69. COFFEE BREAK Love good coffee but hate throwing away all those tiny plastic pods? You can now buy home compostable…

HOPE FOR THE FUTURE

Should we believe what we see on television and read in the newspapers – that the whole world is going green? Companies boast about being carbon neutral and sometimes even carbon positive. Sustainability-driven activities are seeing a record number of people getting involved, including the Final Straw Foundation’s beach clean-ups (finalstrawfoundation.org), which have seen volunteer numbers grow by 146 percent over the past four years. Longer-term lifestyle changes are also on the increase, with over 629,000 people having pledged to go vegan in January 2022, with 24 percent of that group being motivated by global health. We, on the whole, are doing good things. The UK is ranked 17th in the UN’s Sustainability Development Report, achieving just under 80 percent of the Sustainable Development Goals (SDG) laid out by the…

HOPE FOR THE FUTURE

6 of the best sustainable lifestyle workshops

1 SUSTAINABLE COOKING WASTE MATTERS COOKERY CLASS LONDON On this two-hour course in central London, you’ll learn all about how to reduce your food waste, creating an extensive – and delicious – menu using some of the most often thrown-away produce. Designed to show you just how easy and effective it is to avoid food waste, this class is packed with clever tips on how to be more sustainable in your kitchen at home. At the end of the hands-on session, you’ll get to sit down and dine on everything you’ve made, including grilled lettuce with leftover herb dressing and bread and butter pudding – with a glass of wine thrown in for good measure. Cheers to that! Costs £150. cookeryschool.co.uk/classes/waste-matters/ 2 FORAGING WOODLAND CLASSROOM VARIOUS COURSES, WALES AND ONLINE With so…

6 of the best sustainable lifestyle workshops

THE TRUE COST OF FLOWERS

There’s nothing that brings as much joy as a beautiful fresh bunch of flowers. Whether you’re buying them yourself, are lucky enough to be given a bunch, or you subscribe to a letterbox delivery, the joy and beauty of a vase full is something that goes unmatched. But that beauty might all be surface. For many of us, the flowers in our home are picked up as part of the weekly shop or from the big-name local florist. Year-round, there’s a plentiful supply of bouquets; roses in February and an abundance of tulips in March – all uniform and perfectly matched for under £10. And let’s not forget all that plastic wrapping. But Roz Chandler is quietly leading a revolution from her flower farm in Milton Keynes – part of…

THE TRUE COST OF FLOWERS

SUSTAINABLE SUMMER

For me there are so many things to love about this time of year. I love going for sunset bike rides after work and hot weekends spent at the allotment with BBQ dinners made from our harvests. I also enjoy lazy picnic Sunday lunches with friends, which always have to include a cheeky drink or two, wild swimming, dancing the night away and if you’re lucky, the long-awaited summer holiday! The temperatures are high, the sun is shining and there’s not a drop of rain in sight – the dream, right? Well, for lots of us environmentalists, this long hot summer also comes with a slow burning feeling of worry for our environment. Should we really be celebrating having summer days as hot as this? Are we heading for another…

SUSTAINABLE SUMMER

EVENTS TO LOOK FORWARD TO!

DART 10K 3rd-4th September, Dartmouth, Devon Join hundreds of swimmers as they take a soulful swim down the River Dart, enjoying local landmarks including Cormorant Tree, Sharpham Boathouse and Bow Creek. A journey not a race, the Dart 10k is noted for its spirit of inclusion and sense of community. levelwater.org/swim-collective LIFE LESSONS FESTIVAL 9th-11th September, King’s Cross, London The Times and The Sunday Times’ Life Lessons Festival features live talks from wellbeing experts, masterclasses, immersive experiences and exciting art and cultural features. lifelessonsfestival.com CAMP BESTIVAL 18th-21st August, Shropshire This year’s brand-new Camp Bestival Shropshire features a wellness programme that includes ice baths run by Wim Hof-certified instructors and breathwork with Stuart Sandeman. The Retreat yoga tent will host a daily timetable of yoga and there’s also fire ceremonies, paddleboarding,…

Thoughts and things for JULY & AUGUST

MINDFUL MOVEMENT Need a reset? The cleanse is a 10-day yoga, mindful movement and meditation series designed to help you feel your best from the inside out. Detoxify the body with easy-to-follow recipes and daily curated movement sessions that are designed to support the fluctuating energy levels and emotions you may experience during each day of The Cleanse. £20 at movewithmirallegro.com DID YOU KNOW? Doing good deeds for others not only gives us that ‘helper’s high’ but it can also increase life expectancy! GET YOUR SKATES ON Thanks to series like Stranger Things, the 80s vibe is back in full swing. Roller skating groups are popping up around the country – and what better way to meet new people and get fit? Find a club near you at fars.co.uk or search Facebook…

Thoughts and things for JULY & AUGUST

mindful makes ECO HOME CRAFTS

Eco resin is a plastic-like material that’s non-toxic, water-based and made from plant and vegetable extracts, meaning you can use it to make all kinds of amazing things safe in the knowledge that you’re not harming the environment and it’s safe to have in your home. The resin comes in two parts – a powder and liquid polymer that, when mixed together in the correct ratio, set to become a solid. Adding colour As eco resin is water-based, in theory you can use any water-based pigments or paints to colour your mixture. Add your pigment slowly, a drop at a time, until you have reached the desired colour, mixing your colour into just the liquid polymer before adding the powder. This means you will have longer to establish the colour…

mindful makes ECO HOME CRAFTS

A Path to Ponder

Charles Darwin had one. Charles Dickens had one. And now I have one. I’ve always believed in the Latin phrase Solvitur Ambulando – it is solved by walking. I enjoy long walks in the countryside and find them perfect pondering opportunities. Not only is walking good for a healthy body, it’s just as beneficial for a healthy mind. When we walk, our body releases endorphins that boost our mood, which reduces stress and anxiety. This more relaxed frame of mind improves our problem-solving skills. Scientists sometimes refer to this as ‘transient hypofrontality’. In essence, because our brain concentrates its resources on co-ordinating our limbs so we can walk, there are fewer resources for our pre-frontal cortex, where a lot of our stresses and anxieties play out through over-thinking. With fewer…

A Path to Ponder

Researchers say cold water immersion results in a surge in hormones that give you a natural mood boost. A refreshing early morning dip helps me tackle the day’s work. Longer term, scientists at the University of Cambridge have proposed that regular swimming in cold water may reduce your risk of Alzheimer’s. They discovered elevated levels of the protein RBM3 in regular cold water swimmers. In mice, this protein helps regenerate synapses in the brain. In addition, there is a growing body of evidence showing that connecting with nature – and blue and green spaces – boosts your immediate health and wellbeing. A boost to health In a survey of swimmers carried out by Outdoor Swimmer magazine, 75 percent of women and 68 percent of men said that swimming outdoors was…

The surprising benefits of pilates

“If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.” Pilates is nearly 100 years old, with origins rooted in healing and rehabilitation. It was invented by Joseph Pilates, initially to help fellow inmates develop muscle strength at an internment camp on the Isle of Man, but now it is practised in gyms and boutique studios around the world. Like yoga, it is a mind-body practice – matching breath to movement. But whilst in yoga you use the breath to connect the mind and body to a higher consciousness, the mind-body connection in pilates is more functional – using the breath to focus the mind on the present moment and connect with your body. A work-out, as opposed to…

The surprising benefits of pilates

NEW WAYS WITH VEG!

Roasted Leek, Black Bean, Sweet Potato and Feta Bowl The combination of homemade vegan feta, roasted veg and beans in this recipe makes an epic dinner or side dish. We serve this in a bowl, and the sweetness of roasted leeks with the creamy feta and satisfying black beans means every bite hits the spot! We love to serve this with corn chips to make a lovely sharing bowl. Serves 4 • 60g cashew nuts• 300g firm tofu• Juice of 3 lemons• 2 tbsp nutritional yeast• 2 large leeks• 500g sweet potatoes• 1 red pepper• 1 x 400g tin of black beans• 3 ripe avocados• Chilli flakes (optional) 1 Preheat the oven to 220°C/Gas Mark 7. 2 To make the vegan feta, simmer the cashew nuts in a pan of…

NEW WAYS WITH VEG!

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