LIVING QUIETLY ISSUE#1 | August/September 2018
THE SLEEP EDIT
Treating trauma with exercise
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Steps to saying no with compassion
Summer Living at nationaltrust.com
Contents
Garden Secrets 6
4 Life can be brutal LIVING QUIETLY ISSUE#1 | August/September 2018
5 Letter from the editor 6 Margaret’s garden secrets 8 5 Steps to saying no with compassion 10 Dress with happiness 11 Dresses to simplify your life 12 Trauma and your immune system 14 Treating trauma with exercise 16 Daily routine
Lavender Dreams 21
18 Recipes 20 Dry brushing 21 It’s about thyme 22 Lavender dreams
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Blooming Fabulous Media is proud to donate at least 10% of its profits to charities that support women and eduction
23 The sleep edit
PUBLISHER Blooming Fabulous Media EDITOR IN CHIEF Margaret Bligdon-Boyt EDITORIAL Our editorial content is kindly provided by experts and people embracing the Quiet Living Ethos DESIGN Michelle Shakesby email m7chelle@gmail.com CONTACT US www.livingquietlymagazine.com email bfmedialtd@gmail.com telephone 02380 970229 @quietlivingmagazine @living_quietly MEDIA ENQUIRIES Blooming Fabulous Media www.bfmediahq.blogspot.com ADVERTISING Please refer to the media pack on the magazine website Copyright 2018 Living Quietly Magazine. All rights reserved. Reproduction in whole or in part without prior permission is prohibited. Printed in the United Kingdom LIVINGQUIETLYMAGAZINE.COM | August/September 2018 | 3
Life can be Brutal T
here is noise everywhere. From the moment we wake up to a blaring alarm to the time that we fall asleep with the television still blaring. And then there is everything in between, from instant messages and urgent emails to work, family commitments and all those things that you just can't say no to. We are bombarded from all angles, every minute of the day and night. There are many reasons that people choose to live a quieter life. Some will do so in order to improve their lifestyle, they come to realise that the noise is separating them from the people and things that they love.
A growing number will be left no choice because of physical or mental health issues. Whatever the reason, more and more people are making the decision to live more and more quietly. They are living quietly to whatever degree suits them. They are not only changing themselves and the way they live, they are also causing a ripple effect on the people and environments around them. It is a quiet revolution. It is the antidote to the last 30 years of being told that we should do it all, have it all and be it all. WE CAN'T. WE SHOULDN'T.
THE FOUR CORNERSTONES OF LIVING QUIETLY 1 Consciously choosing how to spend your energy and resources 2 Being gentle to yourself and in your environment 3 Creating a supportive space for yourself, both mentally and physically 4 Learning to say NO
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Blue and white watering can, TK MAXX, £12.99
A QUICK NOTE FROM THE GARDEN OF THE EDITOR Hello, you are very welcome to this first issue of Living Quietly Magazine At some point in the depths of winter this column will come from the OFFICE of the editor, but for now the glorious weather has tempted me to bring my laptop outside. My new garden has contributed greatly to my quiet living and to my recovery from a stroke 2 years ago. Until very recently my garden was a wasteland that I never had the time, energy or money to sort out. Looking out of the kitchen window made me incredibly sad. After spending a while regaining my strength, this spring I had those 3 things all at the same time - energy and money are in short supply, but given enough time almost anything can be achieved. Living Quietly is more than just a magazine, it is a lifestyle. It is a lifestyle that is healing and energising all at the same time. You do not have to live like a hermit to live quietly, but you do need to be more conscious about how you live, both physically and in your own head. I very much hope that this magazine and the community around it will help you to do that. Go Well... Margaret
A TREAT FOR GARDENERS
Hard working soap for hardworking hands • contains volcanic pumice to exfoliate grime, mud, grease and oil • organic peppermint essential oil leaves hands tingly clean • cut from a bar by hand no two are exactly the same • not tested on animals • doesn’t contain any parabens, SLS or SLES pheasantpluckerandson.com
BE REALISTIC
It is ok to say no to things that will compromise your time, your resources or your feelings. LIVINGQUIETLYMAGAZINE.COM | August/September 2018 | 5
William Morris Style Clamp on Sunshade House of Bath, £14.95
White & Sage Garden Sign TK Maxx, £5.99
Cuprinol Garden Shades Willow 1L Wilko, £8
MARGARET’S Garden Secrets
Garden Trading Teardrop Hanging Terrarium Glass AMARA, £30
Emma Bridgewater Garden birds ½pt mug, Daisy Park, £19.95
Orla Kiely Garden Tool Box in 70s Dandelion Oval Flower Print, Cuckooland, £45
Secret Garden Bag, Joe Browns, £39.95
To plant a garden is to believe in tomorrow
Audrey Hepburn
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My quiet day...
Margaret Bligdon-Boyt is our Editor in Chief. Living Quietly Magazine was inspired by the lifestyle that she had to invent for herself after a stroke 2 years ago when she was only 46 and other people living similar lifestyles. She lives with 5 of her 8 children. Adam 16, Samuel 12, Scarlett 10 and 2 of her adult sons who still enjoy free food and the services of the washing fairy. As the inspiration behind Living Quietly Magazine, she is quite rightly our first interviewee.
My heart likes the noise of the people I love. My head likes the peace after they have gone!
How does your day start?
At this time of year the sun wakes me up at about 5:30, which gives me an hour or 2 before I have to wake the children for school. I take the time to ease myself into the day. I catch up with my reading, drink coffee and check my lists.
You talk a lot about lists and schedules, why are they so important?
It is important that I can visualise my day before it happens, I need to be prepared. Doing things on the hop just makes me anxious. Also if I am prepared and calm, I can create some wriggle room for small hiccups.
Do you use meditation as part of your Day?
No, I am terrible at meditation. If I am sat still I like to be reading a book or indulging my Netflix habit. Both are a way of clearing my head for a while. I also love to potter around the garden, that is very meditative. When I am in my garden, with my hands in the earth or picking what I have grown, I feel connected to the world in a way I never felt before.
What is a perfect day for you?
My perfect days are always centered around my children and grandchildren. Having said that, closing the door on my family after a perfect day is good too. My heart likes the noise of the people I love. My head likes the peace after they have gone!
What advice would you have for someone wanting to live more quietly?
As with anything in life, you have to do as much or as little as you are comfortable with. Quiet living is as much about creating peace of mind as it is about creating a quieter lifestyle. For instance, if you go to that posh restaurant after work just because everyone else is going and bugging you to go too - what happens? (A) that early night you need doesn’t happen and you continue being tired and run down. (B) you spend more money than you can really afford and spend the rest of the month worrying about your finances. (C) A + B = a restless mind and that has a knock on effect. Be realistic with the choices that you make and learn to say NO.
LIVINGQUIETLYMAGAZINE.COM | August/September 2018 | 7
steps to 5 saying no with compassion
Saying no to something or someone can be difficult to get right, yet it’s often something we grapple with when we’re aiming to lead calmer, more gentle or quieter lives
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urely it’s selfish to say no and not help? Surely it puts our selfish needs before anyone else’s? Surely we can’t always say no just because we don’t want to do something? These are just some of the questions that come up in debating with ourselves about whether to do something or not that we have an element of choice over. So here’s my 5-step guide to saying no with compassion.
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TUNE INTO WHAT YOU’RE FEELING AND ACCEPT IT’S THERE Tight chest if you say yes to this favour or give in to the children one more time? Acknowledge that it’s there. Say it out loud, or simply to yourself, and know it’s OK to have that feeling. It doesn’t make you selfish and it rarely makes you different from anyone else who would also like to explore their wno-ness too.
Pretending you want to say yes when you’re really aiming to say no, trying to fight the feeling that you want to put your foot down or admit you can’t do something doesn’t always help. Whilst there are indeed times you want to and can put others’ needs before your own, if you do it too often or over and above your own needs all the time you will end up exhausted and frustrated that you’re not in control. So an important step in the process is to acknowledge you feel what you feel and accept that it’s there without guilt.
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ACKNOWLEDGE WHY IT’S HARD TO SAY NO It’s hard to say no because we think we’ll be judged, because we feel like we’re letting someone down and what if we’re not asked to do that thing or help again? It’s hard to say no because it can be vulnerable. All or any of these might apply. All are acceptable. We just
have to voice that concern and get slightly comfortable with the idea that even with that difficulty we may still need to say no. We may need to say no because our discipline with our families has gotten out of hand. We may need to say no because we simply can’t spend the time doing the favour for that person even if it helps lots more people in the process. We may need to say no to a project or client or job because it doesn’t fit in with our values, or we’ve finally seen that we don’t have more hours in the day than we were trying to fit in. In all cases, it may well mean we let someone else down but should we say yes just because of this? If it means sacrificing time, physical or emotional energy that we just don’t have, it can end up being harder on ourselves and potentially them in the long run. Saying no IS hard - it’s why many of us struggle with it, but knowing this is a universal struggle can
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be reassuring to remind yourself of. This isn’t selfish - it’s vital self-care.
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DON’T DELAY Saying no doesn’t have to be done by the time you get to an argument. It can be done as a prevention strategy to ensure you feel like you have control of a situation earlier than it getting out of hand. The thing is, if we really want to be able to close down this event, option, project, person, we usually need to do it sooner rather than later. Why? Because the energy and time it takes in not saying no, when in the end we will need to do so anyway, can be exhausting. Taking in steps 1, 2 and 3, we’re starting to become more comfortable with the idea that we have permission to put ourselves first or to hold our ground for legitimate reasons. However, the longer we leave communicating the no, the harder we might find it to relay it and the
bigger the issue may become over time. That doesn’t mean it’s easy to say no straight away - sometimes we’re not even aware we felt we wanted to back out or have strong reasoning to do so, but the sooner we can articulate it and allow ourselves to feel in alignment with the no we’ve been feeling, the better it is all round. Surely the person or issue you’re communicating with will also appreciate this sooner? Think of it as a public service for all!
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COMMUNICATE IN THE MOST COMPASSIONATE WAY Saying no can take place with compassion. Having gotten clear in your reasoning about why you’re feeling and saying no, it’s easier to be clearer and as honest as possible about why you can’t commit to something, carry out a favour or do this thing for the family that you’ve been meaning to do for weeks or months. Being clear means not creating too much of a story around your reasoning and being honest means potentially being OK with sharing vulnerability about your no. Only you know the level you feel comfortable with but let’s hear how differently these phrases come across: ‘I can’t help with your assignment you’re always asking me and it’s putting too much pressure on me’
Versus I’m sorry I can’t help this time and I think I won’t be able to help in future. I’m worried I can’t give it the attention it needs and therefore the outcome you’ll want. And Stop asking me all the time for the PlayStation/ ipad/TV it WON’T be going back on Versus ‘When you ask me 7 times in a row I would like you to know it will always be the same answer so just know it will always be no from now on’ And Silence Versus ‘I’m sorry I can’t be there for you right now. I’m going through some things and it means I’m not the best person to support you. I love you and am thinking about you too.’ You’ll have your own version, but check out the alternative compassionate route to saying no. See how it goes for you.
Acknowledge that you may be letting people down in your no and learn to be OK with that. The alternatives may be even harder anyway - the outcome of backing out of something you’ve already committed to, helping someone when you’re running on empty or to give into the kids at the 13th time of asking are generally much harder to manage in the long run than the swift and honest approach earlier. None of the outcomes feel easy, lovely and positive. They may mean another difficult conversation even, but they do mean you’re able to tune into your needs earlier and actually model behaviour for others that they can learn from too. Being confident in our
needs doesn’t make us selfish. It’s makes us self aware and able to state our boundaries. We can still do this with kindness and compassion, which always means acceptance of the reaction to our no. Being able to say no is an important life skill to foster - it doesn’t feel comfortable but can potentially lead to greater space, save energy and time, and allow us to achieve the things that are really important again - for us and our loved one - all of which leads to the path of a happier, quieter and more gentle life in the end. l Emily is an NLP life coach who supports people to lead more gentle lives to prevent burnout, exhaustion and stress from ruling their lives so that they achieve the things they really want. coachingemily.com
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BE OK WITH THE OUTCOME Realistically, for any of the examples above we’re leaving the recipient in the same place - disappointed. And there’s not much we can do about that disappointment. They were aiming for the thing they want (just like us when we ask for something too!) and we’re letting them know, perhaps for the first time, that we can’t do or give it. LIVINGQUIETLYMAGAZINE.COM | August/September 2018 | 9
DRESS WITH HAPPINESS UK Life Changer, Maria Hocking is a coach, speaker and author. Passionate about changing lives with her heart and her words, she is walking talking proof that what she teaches works. Using knowledge gained through her own personal challenges, she enables others to not only unleash their potential, but find true happiness
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he way that you look, isn’t as important as the way that you live. As you dress with clothing every morning, it’s also possible to dress with a smile! The way that you begin your day, can have an enormous influence on your feelings for the rest of the day. What you may fail to recognise, is that your mood is easily affected by the words that you are exposed to upon waking and rising. The minute you wake to a radio alarm, you hear words. Turn on the television a short time later, and hear or see more words. A quick glance at your FB page and you are exposed to more! If a radio alarms wakes you with news of tragedy and woe, then you are unconsciously absorbing negativity. Add some breakfast television to the mix,
full of more bad news. Throw in a social media feed polluted by friends who seem to wallow in self pity! How likely is it that you will groan instead of grin? You have the power within to ensure that this doesn’t happen to you! Just a few simple changes could positively impact your morning mood! Instead of a radio news, why not choose to wake to a favourite upbeat song that makes you feel truly alive? If watching television whilst eating your breakfast is a must, watch a programme that makes you laugh. If you find your social media feeds polluted with toxic words, choose to block the posts of certain individuals. Ensure that the words that you wake to are wonderful, and enjoy the smiles and happy feelings that result!
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LET THINGS BOUNCE
When people say things that upset you - is it really worth your energy to respond? Sometimes it is, but mostly it’s not. Getting into a heated discussion just zaps your energy and ruins your day! Strip Naked and Re-dress with Happiness by Maria Hocking Available on amazon
Dresses are the perfect way to simplify your life No uncomfortable waistbands. No mismatched tops and bottoms No camel toe. No endless tucking in. Just step into a dress and you are ready for the day ….
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3 1. Mustard Pleat Dress, Lipsy, £36 2. Faithful Off The Shoulder Maxi Dress, Girls on Film, £38 3. Avoca Shift Dress In Floral Print, Paper dolls London, £XX 4. Yellow Beaded Maxi Dress, Miss Selfridge, £85 MAIN IMAGE Occasionwear Lemon Jacquard, Dorothy Perkins, £50
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LIVINGQUIETLYMAGAZINE.COM | August/September 2018 | 11
&
Trauma your Immune System Trauma can have its own definition for all of us as it can cause different reactions at different ages
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s a society we are impacted by a lot of trauma from the television news or news papers as a result we can end up minimizing the trauma that we do experience. Divorce, school bullying, pets dying etcetera can affect us just as much as the ones we call serious abuse. Even those who have been through serious abuse can minimize it until they are ready to explore what happened at a time when we didn’t have any control. Our brains can find all sorts of ways to push aside what we may have experienced; sometimes in a supportive family or community people can work together to help each other. We have seen the support that occurred out of the trauma of the Manchester concert or the Grenfell Tower
TAKE THE NOISE OUT OF YOUR HEAD A huge step towards living quietly is to get all the buzzing out of your head. We keep everything up there, some of it stored away, some that we just keep turning over and over, most is just tedious stuff like “all the things I need to do”. So get it all out, write lists. Write lots of lists. Have a book of lists – grocery list, wish list, to do list, children’s clothes sizes, curtain sizes, phone calls to make... By splitting up the lists into smaller lists they become less daunting. And definitely do not keep your business list with your personal lists. You could also try writing a journal before you go to sleep. Get rid of all those things that just go round and round in your head. Give your brain room to wander into happy places. 12 | August/September 2018 | LIVINGQUIETLYMAGAZINE.COM
fire. People did come together and found support in a number of ways, peoples lives change with trauma and suddenly can go in a new direction. Our bodies can also be affected by the trauma we have experienced so we may find ourselves in doctor’s visits that seem unexpected. In America the ACE (adverse childhood experiences) study showed that people who had experienced adversity were at a disadvantage to those with typical childhood lives. This study also showed that two thirds of the population may have gone though a number of adversities. Since then numerous papers were written about people in relation to the ACE studies and it became clear that people seemed to be more unwell if they had gone through childhood hardship. In a later study it showed that those with numerous adversity from categories of Personal life events, Marriage, Relationship with parents or guardians, Family behaviour, Family environment, Experiences prior to age 18, Peer violence, Witnessing community violence, Exposure to war/collective violence each led to a higher chance of cancer, heart disease and autoimmune disease like multiple sclerosis, thyroid diseases, rheumatoid arthritis and other painful conditions. Studies showed women who faced 3 types of childhood adversity had a 60% greater risk of getting an autoimmune disease as an adult. Those who had 3 or more types of childhood
Studies showed women who faced 3 types of childhood adversity had a 60% greater risk of getting an autoimmune disease as an adult distress were more prone to acquiring heart disease, migraines, diabetes and IBS. Suffering 6 categories of early life adversity shortened ones lifespan by 20 years. Difficult early years leads to a continuing state of ‘fight-flight-freeze’. Yet today doctors are not asking us in an initial appointment whether there was any background abuse or trauma. Sometimes what we do to try and help us feel better is eat too much, smoke or drink which are added stress to the body. One thing that can help is starting to live a little healthier. Go for a walk and eating what the body needs rather than what the emotional emptiness is saying can be a good start. Some ideas to help a body that has
been through much and may have acquired health concerns is: • Follow the health plan you were given to you by a doctor • Start to learn about the condition you have been diagnosed with • Join a support group online that understand your particular worries • Buy a pet as animals are shown to increase one’s spirit • Carry a scent bottle (perfume, lavender, flower essence etc) that can help if you have a panic moment or feel stressed. • Get some support from a counsellor, coach and local community group. • Start something creative such as art, writing, drawing or crafting. • Keep in mind how you feel this minute isn’t stuck for life. l Olivia Djouadi is a UKCP psychotherapist who helps people with trauma, dissociation and/ or those living with chronic conditions. UKCP accredited psychotherapist and counsellor oliviadjouadi.online
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LIVINGQUIETLYMAGAZINE.COM | August/September 2018 | 13
Treating Trauma with Exercise T
here are many types of Trauma, some major, some an accumulation of small events in a short time span. Examples are recovering from physical injury, major illness, an operation, bereavement, divorce, emotional breakdown, a natural disaster, a disturbing event, post traumatic stress disorder and anxiety to name but a few. But one thing is certain movement or exercise can help you recover. It might be the last thing you feel like doing when you’re recovering from trauma but moving or exercise can burn off adrenaline and release feel-good endorphins to boost your mood and help you cope with life more effectively. It is well documented that those who exercise regularly are not only less likely to suffer from anxiety and depression, but also recover from injury quicker. 5 TOP TIPS TO GET MOVING You may be physically or mentally limited after trauma so it’s very important that you find something that you CAN do rather than what you should do or you are being told to do. You also need to find movement or exercise that you ENJOY doing as you are more likely to keep going with it in order to reap the benefits and make it part of your everyday life. Try exercise that is rhythmic and engages both your arms and legs such as walking, running and swimming. Cycling is very good too. The good thing about cycling is that you can do it at home on a stationary bike if your trauma has left you housebound. Invest a good solid bike. Physical activity performed mindfully such as Pilates and Yoga can also rouse
5 WAYS TO FILTER SOME OF THE NOISE TODAY!
Turn off notifications and switch to silent on your phone Only log on to Facebook, Twitter, Instagram, etc. once a day.
your nervous system from that “stuck feeling” and help you move on from the traumatic event. Pilates and Yoga also incorporate deep breathing techniques which can help to de-stress and relax. This can also be done at home and you need no equipment. Music and Dancing! Play your favourite music and get up and dance. Even better join a dance class like Salsa, Modern Jive, Tango, and Ballroom. This is not only a great way to exercise, keep fit, burn calories but it’s also fun and a great way to make new friends. Socialising and being part of a group of like-minded people plays an important part of the recovery process. The important thing is to find something you can do, that you enjoy and that you feel is doing you good; you will then look forward to it, make it part of your regular daily/weekly regime and help you on your way to recovery. l Fran Brown is an experienced Health & Fitness expert and runs ‘The Fran Brown Pilates Method’ classes in Berkhamsted: www. fransfitnesspilates.co.uk
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Unsubscribe from or delete anything that is not essential. Let people know that you only check your messages once or twice a day, so that they do not bombard you with follow up messages or expect instant replies. Set time limits for your online interaction and TV viewing. ** You may not have noticed this, but the adverts between programs are louder than the show you are watching, so turn the sound right down and take the opportunity to close your eyes for a few minutes **
The Chalk & Moss homeware shop and blog is based on biophilic design; understanding our deep need to connect with nature indoors for our wellbeing, creativity and productivity. This can be through plants and material or visual qualities. At chalkandmoss.com you’ll find ethical and handmade homewares, furniture and lifestyle accessories in natural textures, colours, patterns and materials, with a Scandinavian feel.
Nature Connected Homewares For updates, follow @chalkandmoss on social media & sign up to the newsletter
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ANNA@CHALKANDMOSS.COM @CHALKANDMOSS
15/07/2018 22:58
A LL SH A PE UP
Daily Routine Our 10 minute routine is the best way to energise and mobilise your body for the day ahead or a perfect way to help relax after a long day For maximum benefit, include it into your daily routine James Hesling is founder of AllShapeUp an online community for women, helping them to become fitter, healthier and more confident through exclusive workout programmes and original family recipes. www.allshapeup.com
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STEP 1 Begin by gently easing your head down towards your shoulder to help release any tension within your neck. Be mindful not to pull your head down, making the stretch uncomfortable. Hold for 30 seconds then change sides, repeating once more.
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STEP 2 Now plant your palms down under your shoulders with your finger tips facing in front of you, slowly rotating them outwards to face your knees. If you can’t achieve a 90 degree bend at your wrists that’s perfectly fine, over time you will be amazed how your mobility improves! Hold for 10 seconds before changing, repeat 3 times.
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STEP 3 (a) From your current position, sit down on your heels and stretch your arms out in front to begin loosening your back. (b) From here in a fluid motion, slowly lift your hips up, placing your palms on the ground underneath your shoulders and adopt the Cat Position. Focus on lengthening each vertebrae towards the sky. (c) Now slowly reverse the movement arching your tail bone and chest high into the air. Repeat all steps 3 times.
STEP 5 To open your hip joints, slowly bring your leg in front of your body, keeping a 90 degree bend at your knee. Now with your opposite leg, bring it behind your body making sure the position remains comfortable whilst keeping your upper body upright. Hold for 60 seconds then change legs.
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STEP 4 From this position we can finish mobilising your back by bringing one arm across and under your body. Slowly drop your shoulder to the ground, enabling your upper back to rotate. Hold for 30 seconds then change sides, repeating once more.
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STEP 6 An additional but complimentary hip opener is to lay on your side with your legs together at a 90 degree angle. Slowly open your knees as wide as you comfortably can before returning to the start position. Repeat 10 times time before changing legs.
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Sweet Potato & Salmon Fishcakes Serves 6 INGREDIENTS: 2 salmon fillets cooked (great to use up leftovers) 1 medium sweet potato grated with a cheese grater 3 level tablespoons coconut flour 1 egg 2 pinches of salt 1 pinch pepper 1 tablespoon chopped parsley 2 tablespoons avocado oil for cooking TO SERVE: Avocado Oil Mayo Avocado Oil Parsely or chives
METHOD: 1. In a mixing bowl, combine the salmon fillets (flaked into pieces), grated sweet potato, coconut flour, salt, pepper, parsley and an egg (pre-beaten). Stir together quite vigorously until well combined. 2. In a frying pan add the avocado oil and heat. 3. Shape the mixture into burger patty shapes before placing in the pan and frying. Tip would be to shape all of the patties first before frying. 4. Fry either side for 1-2 minutes. Check to ensure it does not burn. Lower the heat once golden brown to ensure the middle cooks through. 5. Serve with mayonnaise, parsley, chives and a drizzle of avocado oil.
PROMOTIONAL RECIPE FROM WWW.HUNTERANDGATHERFOODS.COM
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Chocolate, Coconut & Hazelnut Bowl When it comes to breakfast, try swapping out your normal breakfast cereal for a smooth and creamy chocolate, coconut and hazelnut bowl that’s full of antioxidants and will fuel you for the day. Using the Magimix Power Blender Premium, you can whip up this delicious breakfast bowl in just 10 minutes. Serves: 1 – 2 INGREDIENTS: 50 g hazelnuts 1 banana 4 tbsp cocoa 4 ice cubes For Topping: 15 banana chips 150 ml coconut milk ground hazelnuts chocolate shavings sesame seeds
METHOD: 1. Peel and slice the banana. Place ingredients in the jug in the order indicated above. Blend for 10 seconds on speed 2 and the 40 seconds on speed 4. 2. Pour into a bowl and add a few ground hazelnuts, coconut and chocolate shavings, banana chips and sesame seeds. Allergies: this product contains nuts and sesame seeds.
Avocado Banana Shake It wouldn’t be summer without a new healthy and energising shake to try out. The avocado banana shake only takes five minutes to make with the Magimix Power Blender Premium and is perfect after a morning workout and will help with digestion too. Serves: 2 INGREDIENTS: 180 ml semi-skimmed milk 2 bananas ½ an avocado 240 ml ice cubes 15 g caster sugar
METHOD: 1. Stone avocado, peel bananas and dice roughly. 2. Add all ingredients to the blender jug. 3. Blend using the SMOOTHIE setting for 30 seconds. Drink chilled. Allergens: This recipe contains lactose.
PROMOTIONAL RECIPE FROM WWW.MAGIMIX.COM LIVINGQUIETLYMAGAZINE.COM | August/September 2018 | 19
Dry Brushing D
So Simple, So beneficial – So why aren’t you doing it?
ry body brushing is a cheap and quite wonderful way to naturally detox the body in just a few minutes each day. Skin is the body’s largest organ, so it makes sense to look after it. Many people know that dry body brushing is a great way to exfoliate the skin but there are many other benefits as well. Probably, the most important one is that it aids lymph node drainage. This is a really important function as it allows the body to eliminate toxins and excess fluid. The skin is the largest eliminative organ in the body and undertakes a quarter of the body’s detoxification each day. In an average adult the skin will eliminate more than one pound of waste acid in a day! OTHER REPORTED BENEFITS OF DRY BODY BRUSHING INCLUDE: • Improves the appearance of cellulite - the brushing action helps to distribute the fatty deposits more evenly so that the dreaded ‘orange peel’ effect is far less visible • Aides digestion – the lymphatic system is closely aligned with the digestive system especially as it relies on the bile system, if the bile is congested it affects the flow (drainage) of the lymph. Brushing the skin opens the pores and allows the skin to absorb nutrients and remove toxins. • Increases energy levels, giving feelings of invigoration as the nervous system is rejuvenated through the stimulation of the nerve endings in the skin • Decreases stress • Lifts brain fog which is caused by a sluggish lymphatic system • Increases blood circulation and encourages the body to discharge
metabolic wastes • Stimulates hormone and oil glands • Improves the skin through exfoliation, the removal of dead skin cells to produce softer, plumper skin and cleaning pores, making them less noticeable • Some people claim it helps to prevent stretch marks during pregnancy and tightens the skin after giving birth • Strengthens the immune system – stimulating the lymph vessels to drain toxins purifies the whole system • Stimulates the nerve endings which causes the individual muscle fibres to activate and move and this helps improve muscle tone HOW TO DRY BODY BRUSH Dry body brushing is pretty much what it says on the tin in that you are brushing your body while it is dry. Because it is quite invigorating a lot of people like to do it in the morning to turbo charge their day and prior to a shower so they can wash off the dead skin cells after. Most people start with a soft brush and progress to a firmer one and begin to apply more pressure. Generally, it is best to use a handheld natural bristle brush with a long handle which will let you brush those harder to reach places, such as your back. Some people prefer to use different brushes with varying firmness for separate parts of the body. You can find good quality brushes in most chemists and health food shops. Brush in long, smooth strokes and do each section of your skin about 8-10 times. Start at the bottom of your feet and up your legs, moving up your
20 | August/September 2018 | LIVINGQUIETLYMAGAZINE.COM
body. There are lymph nodes behind the knees so spend a little more time on brushing this area. Under the arms there are a lot of lymph nodes so spend more time here too. The general rule of thumb is to brush towards the centre of the body, aiming at the heart and chest area where the lymph system drains. Arms should be brushed up towards the heart and on the stomach and armpits brush in a circular clockwise motion. Brush across the dip in the collar bones right and left towards the centre of the sternum. Use a softer brush on your face and neck where the skin is more delicate. Remember, you don’t need to apply deep pressure as the lymph nodes lie just below the skin. Your skin should be very slightly pink after brushing, not red. Brushes should be washed regularly (preferably weekly) to remove the dead skin cells and replaced every few months. Dry body brushing isn’t a medical treatment and there is not a huge amount of scientific evidence on the subject. However, many people have reported experiencing great benefits from doing it. The ancient Greeks and Native Americans have done dry brushing for years and it is part of the historical and natural Ayurvedic medical tradition, so it must have some benefits to have lasted this long!
It’s About E
thyme
veryone is aware of the healing properties of herbs and spices like chamomile, eucalyptus and lavender and turmeric is now promoted as the new herbal superhero. However, the humble and small herb Thymus Vulgarism commonly known as thyme is often overlooked. Yet it is a common garden herb, easy to grow and has great culinary and medicinal applications. The active ingredient in thyme is thymol and it is a powerful antioxidant and antiseptic. It is very good for soothing sore throats and treating infected gums and mouth ulcers. In fact, you will often many companies use it as an ingredient in toothpastes and mouthwashes due to its antibacterial qualities. Thyme is particularly well known for assisting people with respiratory infections, bad coughs and congestion as it is a natural and potent expectorant. It can also help with a wide variety of other conditions including muscle strain, upset stomachs, constipation, insomnia, menstrual cramps and shingles. Thyme has high levels of vitamins A and C, copper, iron, potassium and other potent antioxidant compounds making it a great immunity booster. The antiinflammatory properties of the herb promote good digestion and are very soothing which helps to relieve constipation, bloating, cramping and other stomach upsets. How to make thyme tea at home It’s really quite easy to make thyme tea at home and you only
need a few ingredients. If you have grown thyme in your own garden you will need to dry it before preparing thyme tea. Cut the stalks, thoroughly wash them, dry them, tie them into small bundles and hang them upside down. After two weeks they will be completely dry, and you can remove the dry leaves to use them whole or crush them into a fine tea powder. MAKING TEA WITH FRESH THYME: • Pour two cups of water preferably filtered into a pan and bring it to the boil. • Turn the heat down to a simmer and add the chopped fresh thyme leaves (two tablespoons) and cover the pot. • Allow the mixture to steep for about five minutes. • Remove from the heat and let it cool for one to two minutes. • Strain the tea into a cup or teapot. Honey and lemon are both well known for their antiseptic properties and will help boost the tea’s potency and add to the flavour. Turmeric, cayenne pepper and grated ginger also have powerful healing properties and you can add one teaspoon of any of these to the tea.
effect quicker. This is particularly useful for sore throats and bronchial problems. Tincture of thyme can be purchased ready for use from health retailers or alternatively, you can make your own! Thyme can also be used with carrier oils or creams as an antiseptic for external use to cleanse infected areas. Mix some thyme tincture with a little water to create an effective antiseptic lotion for cuts and grazes. It’s anti-fungal properties make it an ideal treatment for thrush and athlete’s foot. In addition, thyme also has anti parasitic properties ideal for treating crabs, scabies and lice. To use as anti fungal or anti parasitic agent mix four ounces of fresh thyme to a pint of vodka or fresh white vinegar, crush the leaves and let it rest for 12 hours before use on the affected area. You can also make a poultice by mashing thyme leaves into a paste for use on sores and skin inflammations. Adding a few drops of thyme essential oil to a bath can help relieve cramps and rheumatism. However, never consume pure thyme oil as it can cause serious side effects such as vomiting and difficulty in breathing. Whichever way you use thyme you will find that it has multiple benefits. As well as medicinal uses thyme can be used in cooking and even placed in layers of linen and clothes to repel insects. All in all, it’s about thyme (excuse the pun) that thyme is recognized as the most versatile and useful of all the herbs.
USING THYME AS A TINCTURE: The benefit of a tincture is that a couple of drops under the tongue allows the herb to enter the bloodstream and take LIVINGQUIETLYMAGAZINE.COM | August/September 2018 | 21
The Retreat Bedroom Accessories and linens George at home
Lavender & Geranium Pillar candle, EDITOR’S NOTE Sainsbury, Find a colour or a flower £4.40 that makes you happy and use it as your ‘signature’ in every room. When something brings you joy - more is definitely more!
Lavender bags (Set of 3), Clarissa Hulse, £20
5 piece stationary set TK Maxx, £6
LAVENDER DREAMS Military Wives Choirs Bird Print Cushion, M&Co, £19
Ragdale Hall Spa Time to... Sleep Sleep Easy Pillow & Body Mist, Marks & Spencer, £5 Overture Lavender Wallpaper, Wilko, £8 22 | August/September 2018 | LIVINGQUIETLYMAGAZINE.COM
Shorts Pyjama Set, Figleaves.com, £30
Jospephine Silk Eye Mask, Liberty London, £50
Sleep is a powerful medicine
THE SLEEP EDIT I
f you ask any of my 8 children what they do when they feel unwell, they will tell you that they go to sleep. I have always believed that sleep is the best medicine and there have been very few times when I have had to use ‘real’ medicine to restore my children, or myself, back to health. Of course, there have been times when fevers or injury have called for ‘real’ medicine and I have no problem with this, but for general under the weatherness, sleep is definitely the best medicine. Headaches in particular respond well to a nice nap. There are many opinions on what is
the optimum time for a good nap is. As far as I am concerned, if you are going back to bed because you feel unwell, sleep until you wake up, there is no perfect length of time. Your body will tell you when it’s ready to get up again. Sleep also works the other way too little sleep causes irritability and inability to function efficiently. If sleep deprivation continues it will quickly have a physical effect on the body. The immune system becomes compromised and illness thrives. The opinions on how long we should sleep at night are a little more solid: less than 6 hours or more than 9 is not recommended. I would say 7 1/2 is best, based on the fact that a normal sleep cycle is about 90 minutes. Five full sleep cycles seems like a good goal and it has always served me well. As adults our sleep pattern is essential If we are to maintain our health and lifestyles. l Margaret Bligdon-Boyt Holistic Psychotherapist.
THE MENTAL HEALTH FOUNDATION CHECKLIST FOR GOOD SLEEP HEAL The Four Pillars of Good Sleep Health Environment Attitude Lifestyle For more information visit mentalhealth.org. uk/sleep Each one of these points should be considered if we are to sleep better and ultimately function at our best.
WHY NOT TRY A WEIGHTED BLANKET Therapeutic Weighted Blanket that Comforts Anxious and Restless Sleepers. This ingenious weighted blanket works like magic, soothing anxious or restless sleepers into a relaxed state, allowing them to sleep more deeply. The all-over gentle pressure mimics human touch, providing a
feeling of safety and stillness, reducing night time levels of stress hormone cortisol. A blissful night’s sleep, feeling calm, comforted and held all night long also encourages the production of feel-good hormones dopamine and serotonin, which help combat stress, anxiety, and depression.
Weighted Blanket, House of Bath, £59
LIVINGQUIETLYMAGAZINE.COM | August/September 2018 | 23
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