March 2019
LIVING QUIETLY in mind, body and home
The Art of Mindfulness With Jivan Dempsey
Colour Therapy: REBEL YELLOW
Vegan Chocolate Recipes Are You Sparking Joy? All you need to know about the KonMari method
Spring Clean Your Lifestyle: Is it Time to Say No? Living Quietly Magazine | Issue 7 | 1
NATIONAL TRUST
www.nationaltrust.org.uk 2 | Living Quietly Magazine | Issue 7
NATIONAL TRUST Living Quietly Magazine | Issue 7 | 3
ARGOS Stockholm Spring Outdoor
www.argos.co.uk 4 | Living Quietly Magazine | Issue 7
HOMESENSE
Botanical monkey lamp, £24.99
www.homesense.com/home Living Quietly Magazine | Issue 7 | 5
WILKO
Mosaic Bench, £75 www.wilko.com
PUBLISHER Blooming Fabulous Media EDITOR IN CHIEF Margaret Bligdon-Boyt EDITORIAL CONTENT Kindly provided by experts and people embracing the quiet living ethos DESIGN Jennifer Powis Virtual Assistant CONTACT US www.livingquietlymagazine.com For submissions: submissions@livingquietlymagazine.com Telephone: 02380 970229 MEDIA ENQUIRIES & ADVERTISING Email: bfmedialtd@gmail.com Copyright 2019 Living Quietly Magazine. All rights reserved. Reproduction in whole or in part without prior permission is prohibited. Printed in the United Kingdom. Registered as a private limited company in England: 11617694 6 | Living Quietly Magazine | Issue 7
Contents 10. A Note From Our Editor
15. Does it Bring You Joy?
11. This Month’s Essentials 12. Bob, Daniel & Bane’s 15 in 10
24. Self-Publishing: The Control Freak’s Dream! 35. Forestry Commission Garden at RHS Chelsea Flower Show 2019 42. Paced Breathing for Hot Flashes
30. DAFFODILS - Facts, Fiction and Plant Suggestions
Living Quietly Magazine | Issue 7 | 7
Contents 44. Can Vitamin D Help Reduce Frailty in the Elderly? 48. 7 Ways to Fight Fatigue 56. Can Blackcurrant Help to Treat Under-eye Circles 59. Vegan Chocolate Recipes by Seed and Bean
54. The Health Benefits of PINEAPPLES
64. Housework: The Best Exercise 68. Indoor Fitness 72. 7 Benefits of Simple Living
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Contents 80. The Art of Being Mindful: Mindfulness to Manage Anxiety & Depression 83. A Mindfulness Script 94. 5 Time Saving Tips to Simplify Household Cleaning 98. 15 Minutes Can Change Your Life
102. How to Apply the Practice of Feng-Shui in Your Bedroom 103. 6 Ways to Make Cleaning Your Home Easier 118. Keep Clutter at Bay
111. Spring Clean
120. Tips for Selling on EBay
Your Lifestyle:
86. Spring Colour Therapy:
5 Ways to Put a Spring in Your Step
Rebel Yellow
Living Quietly Magazine | Issue 7 | 9
A Note From Our Editor Ah, spring is in the air. The sun is out and it’s found the dust! Time for a spring clean… Not everyone’s favourite job, but as now is also the time to make the changes in your life that you thought about over the New Year, a nice clean and organised home is essential. Our homes should support us in our lifestyles. Constantly playing catch up with the housework does not help us do the things that we would rather be doing and it certainly does not help our mental fitness. The sunshine and longer days put a whole new perspective on things, as well as highlighting the dust. Is it time to get rid of the clutter that attracts the dust? Read our Marie Kondo article on page 15 if you need a little more encouragement. Is it time to start saying “NO” to the people and situations that do not bring you joy? In my humble opinion, it is always time to say no to the things that are unnecessarily draining your energy! Go Well Margaret
Try out some delicious Seed and Bean recipes on page 59.
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This month I’ve been enjoying Seed and Bean chocolate - vegan, 100% organic and handmade in England. https://seedandbean.co.uk/
Danish Felt Slippers Unisex Charcoal Grey Rubber Sole, £64 Glerups www.glerups.com/international/
Leather Laptop Bag 15 inch, £85 Scaramanga www.scaramangashop.co.uk
Mendi Seagrass Basket, £30.00 National Trust www.nationaltrust.org.uk
Thermal Mug in Paradiso, £16 Amara
https://www.amara.com/
The Editor’s Edit: This Month’s Essentials
3 Hexagonal Shelves, £14 George Home https://direct.asda.com/george/
Crushed Velvet Collapsable Storage Ottoman, £24.99 British Heart Foundation www.bhf.org.uk
Living Quietly Magazine | Issue 7 | 11
We're two lads and a dog looking for a challenge Why not raise some money for great causes whilst we're at it? Introducing Bane, a 20-month-old working cocker spaniel. Named after the supervillain in Batman, he really does NOT live up to the name. He enjoys extremely long walks and agility which keeps his Daddy (Daniel) fit. You’ll occasionally find him chasing squirrels up trees, yes you read that right, he actually climbs trees! Meet Bob and Daniel we’re raising money for
Help for Heroes and Little Miracles. 12 | Living Quietly Magazine | Issue 7
He’s raising money for
Dogs Trust and
will be proudly wearing a Dogs Trust bandana for the duration of our adventure.
Starting on 8th March 2019, we’ll be hiking
15 peaks in the UK over 10
days sleeping in a motorhome that has been given to us for this event.
Ben Macdui peak and working our way down Britain, covering peaks in the Lake District, the Yorkshire 3 Peaks Challenge and then dropping in to Wales we’ll be hiking Snowdon and finishing on Pen y Fan. Starting in Scotland at the
Find us on Facebook to follow along with our adventure: www.facebook.com/pg/bbd15in10
HELP US TO RAISE £5,000 FOR THESE 3 WORTHY CHARITIES: https://www.justgiving.com/crowdfunding/15in10?utm_term=8QdQ6DE9x Living Quietly Magazine | Issue 7 | 13
4 Cornerstones of Living Quietly
1
Consciously choosing how to spend your energy and resources
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Image credit: https://konmari.com
W
e’re all familiar with the same old decluttering advice: - If you haven’t worn it for a year, get rid of it. - Material things won’t make you happy, so buy less. - Buy new storage for storing things out of sight to reduce clutter. Out of sight, out of mind, right? I tried all of these options, but still I just seemed to have too much ‘stuff’ for my space. There didn’t seem to be an answer, until Marie Kondo hit my radar.
Does it Bring You
Joy? Written by Jennifer Powis, Lifestyle Editor Living Quietly Magazine | Issue 7 | 15
A tidying expert and bestselling author, this Japanese organising consultant has won fans the world over with her ‘KonMari’ method, and a new Netflix series documenting her method in homes across America is turning her into a household name. What has made her so popular? There’s something quite therapeutic about cramped flats, cluttered rooms and wardrobes bursting at the seams being transformed
If something doesn’t spark joy and doesn’t fit with the future lifestyle you are creating, it can be discarded.
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into clutter-free and neatly organised spaces. Perhaps even more enjoyable to watch is the transformation that takes place with the homeowners themselves. Frazzled parents with no free time and strained relationships now feeling they’ve got everything under control, couples tired of having no space and constantly feeling stressed finally able to enjoy their homes together and relax in a comfortable environment. She’s in danger of sounding like a miracle worker. Although I feel that those
who’ve used her method might not be against using this title. The premise of the KonMari method involves asking yourself one question, and a very simple question at that:
“DOES IT SPARK JOY?” Instead of focusing on what you should get rid of, instead focus on only keeping items that truly spark joy for you. Throughout the process you should also be bearing
in mind the lifestyle you wish to live in the future. If something doesn’t spark joy and doesn’t fit with the future lifestyle you are creating, it can be discarded. Don’t forget to say thank you to each item you discard, of course! Saying ‘thank you’ to items you no longer want to keep can help to eliminate the guilt of giving them away and allows you to thank them for their service. It sounds a little bonkers, but don’t knock it until you’ve tried it! Rather than tidying by room, Kondo advises you
MARIE KONDO’S 6 BASIC RULES OF TIDYING RULE 1 Commit yourself to tidying up
RULE 2 Imagine your ideal lifestyle
RULE 3 Finish discarding first
RULE 4 Tidy by category, not by location
RULE 5 Follow the right order
RULE 6 Ask yourself if it sparks joy
should tidy by category: 1. Clothing 2. Books 3. Papers 4. Komono (misc. items) 5. Mementos (sentimental items) Work your way through each category, concentrating solely on what to keep first, and arranging how to store everything afterwards. When you have chosen which items you want to keep, then you can choose where and how to store them. Kondo advises that similar items should be kept together and stored in a way Living Quietly Magazine | Issue 7 | 17
KONMARI METHOD ESSENTIALS that you can see everything in a cupboard or drawer at a glance. No more stacks of clothes, books or papers by storing things vertically, you’ll be able to quickly and easily find what you’re looking for. Combine this with the fact that everything you now own you love, and getting ready in the morning will be a doddle! Where Kondo’s method has greatly succeeded when the usual decluttering tips have failed is proof that her advice works. Everyone who undertakes her method empties bags and bags of possessions from their homes, and I was no exception. As someone who always felt that I was good at getting rid of things, her method proved me wrong. A whole lot of rubbish later, resulting in a home containing only things that bring me joy, all neatly organised of course, I now feel so much less weighed down by a huge amount of stuff. Fancy having a KonMari clearout and making yourself some money at the same time? Check out our Ebay buying guide for handy tips.
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THE BOOK/NETFLIX Tidying up with Marie Kondo on Netflix is a great place to start to learn more about the method. I’d also recommend you read her book The Life Changing Magic of Tidying-Up: https://www.amazon.co.uk/Life-Changing-MagicTidying-effective-clutter/dp/0091955106
FREE TIME Don’t start this method thinking you’ll just do a little bit to start with. 1. In order to properly carry out each step, you need to be able to have the time to sort through a vast amount of items. 2. This is highly addictive stuff. Once you get into the swing of things, you’ll feel the need to go through everything in your home, eradicating things that don’t bring you joy and organising everything neatly. The method can be carried out over several weeks or months, but when you’re in full swing, I guarantee you’ll be itching to find the time to keep going! TIME BY YOURSELF/WITH THE PEOPLE WHO LIVE WITH YOU Always full of wisdom, Kondo advises you should be careful who sees what you’re getting rid of. If your mum pops in for a visit and begins looking through the bags you’ve earmarked to leave the house, her shocked questions as to why you want to get rid of certain possessions may well confuse your efforts! Working alone/with your partner/children will help to keep you focused on the task and hand and will allow you to make the best decisions. BIN BAGS I’ve yet to hear about anyone who has completed this method who hasn’t thrown out/donated to charity bags and bags full of stuff. Get your bin bags at the ready because you’re going to need them!
BEAUTIFY
www.beautify.co.uk
White Storage Trunks - Set of 2 £69.99
Living Quietly Magazine | Issue 7 | 19
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SELF-PUBLISHING:
the Control Freak’s Dream!
Written by Katie-Anne Gustafsson
24 | Living Quietly Magazine | Issue 7
i
’m not a control freak, not really, well not entirely….honest! I just like things to be the way that I want them to be, and not the way someone else thinks they ought to be. With an attitude like this, you can see how traditional publishing and I would not be a match made in heaven! Having run a successful creative writing site for a few years, and becoming tired of being asked when I was going to release a book connected to it, I finally succumbed to the pressure and put together a book of writing prompts. Using fiction writing as my focus, I wrote a book of exercises that were aimed at people who wrote fiction and perhaps needed a little push to sort out their characters or plot, or just a creative nudge out of a writing mud pile. I very clearly saw my book published; it would be spiral bound with one exercise to each page so that writers could just open it flat and start writing in it. I could see that traditional publishing houses wouldn’t like my vision; they’d see it with a cheaper, bound spine that said “keep me nice” whereas I wanted my book
to scream “come and write in me”! The book complete, I was guided to a site that allowed you to publish both print on demand and e-books. They gave you a site to market your books. They told you how much they would charge upfront for each copy they sold, and then allowed you to fix your price on top of that. I signed up and following their easy instructions, created my first book - Prompts for Fiction Writers. This was back in October 2004 and it’s been quite successful. Lulu, the company I chose to use as my publisher, have paid me royalties every quarter on exactly the dates stated on their website ever since! For me, self-publishing has gone far better than
“
Traditional publishing houses wouldn’t like my vision; they’d see it with a cheaper, bound spine that said “keep me nice” whereas I wanted my book to scream “come and write in me”!
I had thought it would. I maintained control of how the book looked and it’s content right through from conception to publication. I had other writers take a look at it prior to publication just to make sure that I hadn’t made any obvious errors and that my vision of the book was compatible with the kind of book I was producing. Once the book was available to download or order, I was able to promote it. Being a writer means having access to a lot of writer’s resources and I used these as best I could. There are a number of writers’ e-zines which have large membership lists and don’t cost too much for a small ad. My email signature included my name, the name of the book, and the URL of where it could be ordered. If any of my mailing lists had a request for prizes to link to e-zine competitions, I would offer a copy of the book and in return received great publicity. I offer discount on my book for people who are members of my main writer’s mailing list. Because my book has a focus on fiction writing, I try to find sites that promote fiction writing and try to get my book reviewed there. These are all small little things, but they all add up.
Living Quietly Magazine | Issue 7 | 25
I think the best thing I did was to choose to self-publish through the company I picked. The ability to have that individual site as a tool to promote my book has been the greatest factor in being able to sell the book. Despite being a self-published book, it does give the book a little more credibility. If I were less technically challenged my site would look even more professional, but as it is, it does the job. The other thing I think helps my book, is that my book covers look very professional - sometimes having an illustrator as a husband comes in useful! Will I self publish again in the future? You better believe it! I have two books half complete, one very similar to the first but in a different category, and the second very different that will have a more traditional binding. Having had such a positive experience with my first book, there’s no way I’d want to go through a traditional publishing house - why live in a cage when you’ve lived wild on the land? Katie-Anne Gustafsson is married to her soul-mate, Mikael, and raises their two preschoolers (Jake and Connor) in beautiful Sweden. A published writer and poet, she works from home as a freelance writer. 26 | Living Quietly Magazine | Issue 7
“
Will I self publish again in the future? You better believe it!
MORE WAYS YOU CAN SELF-PUBLISH There are many platforms out there that can help you to self-publish your book. Here are a couple more examples: Kindle Direct Publishing: Self-publish e-books and paperbacks for free. Your book will be on Kindle stores worldwide within 24-48 hours of publishing. Smashwords: The world’s largest ebook distributor for selfpublished authors and small independent presses. ACX helps you to transform your book into an audiobook: Create an audiobook and distribute with Audible, Amazon and iTunes.
Annie Sloan Kitchen Chalk Paint in Antibes Green; Graphite floorboards with Gloss Lacquer detail
Floorboards looking worn? Kitchen cupboards a little tired?
Annie Sloan
A coat of Chalk Paint™ by followed by new Chalk Paint™ Lacquer will re-energise high traffic areas, making for a quick and cost-effective weekend project. Chalk Paint™ Lacquer is a hard-wearing, water-based polyacrylic varnish with builtin UV protection. Use it over Chalk Paint™ for a robust finish that will withstand wear and tear – perfect for kitchen cabinets, dining tables, floors, skirting boards and more. Available in a gloss or matt finish, Chalk Paint™ Lacquer applies perfectly clear and dries quickly without yellowing over time, allowing for long-lasting transformations. Living Quietly Magazine | Issue 7 | 27
Annie Sloan Kitchen Chalk Paint in Antibes Green with Valeska stencil; Hands stencil on jug; fabric in Tacit www.anniesloan.com
28 | Living Quietly Magazine | Issue 7
4 Cornerstones of Living Quietly
2 Being gentle to
yourself and in your environment
Living Quietly Magazine | Issue 7 | 29
Daffodils – Facts, Fiction and Plant Suggestions Written by Marie Shallcross
D
id you know that Daffodils are reliably in the top 5 most popular flowers in the UK? But that’s not the whole story…
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What are Daffodils? Firstly, let’s clear up the confusion: Daffodils and Narcissus are the same plant. Narcissus is their botanical name. They are bulbous perennials. The nutrients stored in the bulb are used up by the flowers, which is why you should leave the foliage to die back rather than cut it off. These leaves continue to photosynthesise, making ‘food’ which is then stored in the bulb to be used the following year. There are between 30 and 60 different species, variously
called Daffodil, Narcissus and Jonquil. These are split into thirteen divisions or types, including ‘trumpet’ which is perhaps the first one most of us think of when somebody says ‘daffodil’. Daffodil Myths and Legends What’s in a Name? Why are Daffodils called Narcissus? There are two legends for the origin of this name: Daffodils may be named after Narcissus of Greek legend. He was the
handsome youth who scorned others as not being worthy of his affection. The gods became angry with Narcissus for his cruelty and self-absorption; and they cursed him, so that when he crouched to drink from the river, Narcissus became enamoured of his own reflection. He became so besotted that he stayed gazing at his likeness until he starved to death. The Narcissus flower sprang from where he had lain. Secondly, Narcissus may be from the Greek ‘narkao’ to numb. As we shall see below, the daffodil has these medicinal qualities, so this
Living Quietly Magazine | Issue 7 | 31
name origin is a contender. Wales and Daffodils Daffodils are the national flower of Wales, and St David, Wales’ patron saint, is celebrated on March 1st with daffodils and leeks. But why does Wales have the Daffodil as well as the leek? I know of 3 reasons: 1. David Lloyd George, a Welshman and early C20th British Prime Minister is supposed to have promoted the daffodil as a national emblem, including at the 1911 Prince of Wales’ Investiture. 2. In the Welsh language, leek is ‘cenhinen’ and one phrase for Daffodils is ‘cenhinen bedr’, so the two became confused by the English. 3. As a less military alternative to leeks. Leeks became a Welsh symbol when they were worn by the Welsh in a C12th battle against Saxons so they could tell friend from foe. A word of warning Every part of the Daffodil is toxic to one degree or another, but the bulb is the most poisonous. The toxins contained in daffodils are alkaloids;
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in particular lycorine in the bulb. Lycorine causes diarrhoea and vomiting, and although recovery is usual after a few hours, occasionally days, Daffodil bulbs are potentially fatal in large doses. So keep your dogs and toddlers well away when you’re planting Daffodil bulbs in the autumn! Furthermore, crystals found in the outer layer of daffodil bulbs cause a severe skin irritation, sometimes known as ‘florist’s itch’. However, despite their toxicity, Daffodils have been used for centuries in traditional medicine. The
bulbs were pounded and made into a paste which was applied to wounds, gout, burns, and joint pains. Both flowers and bulbs have been used to treat hysteria and epilepsy. But please don’t try these remedies without the appropriate medical diagnosis. Today, Daffodils are grown in Wales to produce galantamine. This alkaloid has been found to be effective in warding off symptoms of Alzheimer’s and poliomyelitis. Appropriately, the Welsh Daffodils have a particularly high level of galantamine, as the potency seems to be partly linked to the height
above sea level at which the plants are growing. Miniature Daffodils for pots and containers Daffodils in pots by your front door may be enjoyed by passing pedestrians as well as your family, whereas patio containers are private.
Grow your miniature daffodils where you’re most likely to enjoy them. For example, do you rush through the front garden, but linger by the back door with your morning cuppa? Pots filled with sweetly scented Daffodil flowers are a real bonus, so here are five of my favourites:
Narcissus canaliculatus An heirloom variety with a sweet scent and multiheaded blooms of white and yellow. Narcissus cyclamineus A native of Spain and Portugal, this miniature Narcissus is scarce in the wild. The more reason, perhaps, to grow it in your garden and keep the species viable. Narcissus ‘Jetfire’ More lightly scented than the others, but the bright yellow and orange combination are guaranteed to cheer you up on a dull day. Narcissus ‘Midget’ This has bright yellow trumpets and a long corona, just like its bigger cousins. Fragrant flowers during February – March make this an early herald of spring. Narcissus ‘Spoirot’ Named after Agatha Christie’s detective Hercule Poirot, this bulbocodium Daffodil has greenish white petals with a green centre. Also known as a ‘hoop petticoat’ Daffodil from the shape of the petals.
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Daffodils for flower borders and naturalising Naturalising Daffodils as part of a woodland edge garden, planted under deciduous trees, is understandably more popular than growing them in a lawn. The reason is simple, the leaves need to die back naturally and that can look messy and prevent lawn mowing. For those of us with gardens of less than half an acre, Daffodils are luckily quite at home in the mixed herbaceous border. I often plant them under herbaceous perennials which will grow up around the foliage and hide the ‘messiness’ as the Daffodil
leaves slowly die down. Again, I’ve limited myself to five suggestions that have been popular with clients: Narcissus ‘Bridal crown’ A strongly scented white daffodil, with many small flowers per stem. Also sold as an indoor plant, it is perfectly hardy. Narcissus poeticus The Pheasants eye Daffodil will grow happily both in a flower border or naturalised and is delightfully scented. Narcissus pseudonarcissus The native species flowers in March and is generally
the easiest and most reliable Daffodil for naturalising. This is Wordsworth’s daffodil, although Dorothy rather than William first noted down the “host of golden daffodils”. Narcissus ‘Rip van Winkle’ An unusual frilly yellow Daffodil; you’ll find it’s a ‘marmite’ reaction to this one! Narcissus ‘White lion’ A large Daffodil whose flowers have layers of soft coloured petals. Richly scented, the flowers can be top heavy. So, I’ve recommended Narcissus varieties for you to grow; explained why you shouldn’t eat them and that wearing gloves when planting or cutting is a good idea. And info on Daffodils that could come in useful at the next pub quiz! Passionate about edible ornamental gardens where you have a beautiful, practical space, Marie at Plews offers Garden Design, Garden Consultancy and Gardening Lessons where your garden is your classroom. She writes a weekly award-winning gardening blog – Plews Potting Shed. https://plewsgardendesign.co.uk
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FORESTRY COMMISSION GARDEN AT
RHS Chelsea Flower Show 2019 The garden will feature unusual tree species such as Ginkgo, Monkey Puzzle & Japanese Cedar
Living Quietly Magazine | Issue 7 | 35
Award-winning designer Sarah Eberle has unveiled an unusual collection of tree species to feature in The Resilience Garden at this year’s RHS Chelsea Flower Show. The garden is being created to mark the centenary of the Forestry Commission, and will feature exotic alongside native species – specially selected to thrive in habitats that mimic existing and probable effects of climate change. The Resilience Garden will champion the need for greater age, species and genetic diversity in forests of the future, to ensure they are resilient to climate change, pests and diseases. Species revealed today include Araucaria araucana, more commonly known as monkey puzzle. Monkey puzzle enjoyed a spell of popularity in the UK during Victorian times and was once quite widely planted in this country. While native to the Andes, the hardy evergreen will tolerate almost any soil type, providing it drains well, and has the potential to provide a good nut crop in climates with cool oceanic summers. 36 | Living Quietly Magazine | Issue 7
Ginkgo biloba, commonly known as a ginkgo or maidenhair tree, is another ‘dinosaur’ species, having been found in fossils dating back millions of years to the early Jurassic period. Native to China, and planted widely in Japan and Korea, it is alleged that some planted trees are over 1,500 years old. The tenacity and endurance of the ginkgo is epitomised at Hiroshima, where six trees survived the atom bomb explosion in 1945.
The Resilience Garden will also feature tree species known for producing timber, though infrequently grown in this country. These include Japanese cedar (Cryptomeria japonica), considered an ornamental conifer but identified as a potential source of fastgrowing timber.
Both The Resilience Garden and its designer are inspired by visionary gardener William Robinson - an early advocate for forestry who pioneered experimental planting and the creation of wild, natural gardens on the Gravetye Estate in Sussex.
The Forestry Commission is trialling different tree species on its estate to understand how they fair in diverse climatic conditions. Once planted, the saplings some of which come from around the world - are continuously monitored and assessed, a practice that will continue for decades to come.
Robinson left his estate for the purposes of State Forestry and it is now managed by the Forestry Commission on behalf of the William Robinson Gravetye Charity, with the aim of implementing Robinson’s vision for the whole estate and its woodland.
The results from these trials will help shape which species of trees are best suited to make up forests of the future, ensuring they are healthy and resilient for generations to come.
The RHS Chelsea Flower Show 2019 is taking place from 21st to 25th May. The annual event, organised by the Royal Horticultural Society, is considered one of the most important moments on the gardening calendar. Living Quietly Magazine | Issue 7 | 37
PURE COLLECTION
www.purecollection.com
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PURE COLLECTION
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PURE COLLECTION 40 | Living Quietly Magazine | Issue 7
PURE COLLECTION
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Paced Breathing for Hot Flashes
T
here are good things about growing older and wiser – but hot flashes aren’t one of them. Most women experience hot flashes during menopause or during the perimenopausal period - and for some they can be incapacitating. Unfortunately, there are few treatments that really work with the exception of hormone replacement therapy. Not surprisingly, because of the risks of hormone therapy, women are looking for alternative ways to relieve hot flashes. Can a yoga breathing technique called paced respiration help?
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What is Paced Respiration? Paced respiration is a type of slow, deep breathing that uses the diaphragm to do the work of inhaling and exhaling. This breathing technique is well-known among people who practice yoga. It’s also a popular treatment for anxiety disorder and panic attacks, because it helps to calm the mind and body. According to a study published in the Journal of Consultative Clinical Psychology, paced respiration cuts the frequency of hot flashes by half if it’s used at the first sign of a hot flash. Why Does Paced Respiration Help Women Having Hot Flashes? No one knows exactly how it works. One theory is paced respiration helps to cool the body down by decreasing levels of a hormone called norepinephrine, which causes the sensation of heat during a hot flash. This may not be entirely accurate since one study didn’t find that norepinephrine levels decreased after paced respiration, although the hot flash symptom still improved. So, how it works is still unknown.
“
Paced respiration cuts the frequency of hot flashes by half if it’s used at the first sign of a hot flash. - Study published in the Journal of Consultative Clinical Psychology
How Do You Do This Breathing Technique to Relieve Hot Flashes? 1. When you feel a hot flash coming on, sit in a comfortable chair. 2. Slowly inhale for six seconds, while pushing out your stomach muscles. 3. Then exhale for six seconds pulling your stomach muscles in and up. 4. Hold your rib cage still with each breath so your diaphragm has to do the work of breathing.
technique if you have hot flashes. It helps to end a hot flash more quickly, and if you do it consistently it may reduce their frequency – and it’s certainly safer than taking hormone replacement therapy. References: J. Consult. Clin. Psychol. 1984; 52: 1072-79. Current Best Treatments for Hot Flashes by Robert Freedman PhD. Online PDF.
NATIONAL TRUST Pink Gin , £40.00
It takes practice to get comfortable with this breathing technique, but once you master it, you can do it as soon as you feel a hot flash come on. You can also use this technique to calm down when you’re feeling tense or anxious. The Bottom Line? Paced respiration is an effective breathing
Living Quietly Magazine | Issue 7 | 43
Can Vitamin D Help to Reduce Frailty in the Elderly?
M
ost people hope to enjoy
older people is vitamin D. The
good health during their
majority of people over 65 are
retirement years, but up to 7%
vitamin D deficient, which can
of people between the ages of 65
contribute to muscle weakness,
and 75 years old are too frail to
fatigue and difficulty getting
enjoy their golden years – and the
around. Now, a study sheds new
number of frail seniors increases
light on vitamin D and frailty in
with age. One vitamin that shows
the elderly – and how much is
promise for reducing frailty in
enough or too much.
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Frailty in Older People: Are High Vitamin D Levels the Answer? According to a study published in the Journal of Clinical Endocrinology, high vitamin D levels not only don’t reduce frailty, they actually increase it. When researchers measured the degree of frailty in over 6,000 older women and followed them for almost five years, they found those with high vitamin D levels were more likely to be frail than those who had more moderate levels. On the other hand, women with low vitamin D levels didn’t fare any better. They also had a greater risk of frailty and a higher overall mortality - so when it comes to vitamin D and frailty, moderation may be best. They found that vitamin D levels between 20 ng/ml and 30 ng/ml were optimal in this study. Are High Vitamin D Levels Bad? Many experts now consider vitamin D levels of between 50 and 90 ng/ml to be ideal for overall health, so should you or shouldn’t you boost your vitamin D levels above 30 ng/ml? There’s still much that’s unknown about the long-term effects of high vitamin D levels, but preliminary studies suggest
“High vitamin D levels not only don’t reduce frailty, they actually increase it” - Study published in Journal of Clinical Endocrinology
that higher levels may reduce the risk of some chronic diseases. According to a group of experts who studied this issue, a vitamin D level between 35 ng/ml and 40 ng/ml is best. This level is high enough to maintain muscle strength, reduce the risk of falls and, possibly, lower the risk of colon cancer. According to these researchers, the evidence for taking higher doses isn’t strong enough to support boosting levels beyond this, at least until more is known. Frailty and High Vitamin D Levels: The Bottom Line? No one really knows what the optimal level of vitamin
D is, but this study points out that more isn’t necessarily better. Until more research comes out, it’s probably best to maintain vitamin D levels between 30 ng/ml and 35 ng/ml. It’s possible that further studies will show that higher levels have additional benefits, but it could come at the cost of other health issues such as frailty. For now, moderation is best when it comes to vitamin D. References: Medscape.com website. “Vitamin D: A Rapid Review: The “Ideal” Vitamin D Blood Level”. Eurekalert.org. “Low and High Vitamin D Levels in Older Women Associated with Increased Likelihood of Frailty”.
Living Quietly Magazine | Issue 7 | 45
Tall doors swing open to armfuls of dusky pink roses, their scent stills the hypnotic beat of dance music and the mood of this moment is carefree, caught on the Left Bank, a portrait in black and white but tinted pink. Music starts again, the tune swoops across the petals etched with a Tuscan black pepper twist, and a spritz of Lilly of the valley, dancing us back to late red velvet nights at Chez Castel, and Grace Jones singing the memorable Edith Piaf song that speaks directly to the heart. A charmed life where time spools a thread of happiness laced with jeu d’esprit, a lipstick imprint forever love, reaching from this potent moment right back to
La Vie En Rose https://victoriacator.com/
The top notes contain Lily of the Valley, Tuscan Black Pepper, Lemon, Galbanum, middle notes contain Rose, Carnation, Geranium and base notes contain Honey, Sandalwood and Muck.
46 | Living Quietly Magazine | Issue 7
TEAPIGS
www.teapigs.co.uk
Living Quietly Magazine | Issue 7 | 47
7
Tips to Fight Fatigue
F
eeling tired and fatigued all the time can be caused by a variety of factors, including lack of sleep, poor nutrition, stress, and physical illness. Whatever the cause of your fatigue, there are some simple things you can do to help alleviate the constant tiredness. Here are 7 tips to fight fatigue.
1. EAT LITTLE AND OFTEN
Eating regular small meals and snacks helps to stabilise your blood sugar and energy levels throughout the day. Aim to eat a healthy meal or snack every three to four hours. Choose healthy options and stick to small portions, especially if you are trying to lose weight or improve an existing health condition. Fruit, salad, nuts, yogurt, wholegrain cereal, oily fish, and lean chicken are all excellent foods for boosting your energy levels and beating fatigue.
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2. EXERCISE While fatigue may rob you of the desire to do anything strenuous, exercise is one of the best ways to beat tiredness and fatigue in the long run. Start small and gradually build up the amount of exercise you take each day. If your fatigue is particularly bad, you could start by taking a ten minute walk to the shops each day. If you have a health condition that restricts your mobility, try doing some gentle stretching exercises from your armchair.
3. WATCH YOUR WEIGHT
Being overweight puts a strain on your heart and other vital organs. The more overweight you are, the harder your heart has to work to carry all the excess weight. This can leave you feeling tired and drained. Being overweight can also put a strain on your joints, making exercise more difficult and tiring than it should be. Try to get your weight within healthy limits and aim to reach your ideal BMI (body mass index).
Living Quietly Magazine | Issue 7 | 49
4. CURB YOUR DRINKING Excessive alcohol intake depletes your energy stores for the next day. Regularly drinking excessive amounts of alcohol can leave you feeling constantly tired and fatigued. Aim to keep your alcohol intake within the recommended limits and try to avoid binge drinking. Caffeine drinks, such as tea, coffee, and cola, can also drain your body of energy and should be avoided as much as possible. Switch to decaffeinated coffee and herbal tea.
Dehydration is a common cause of lethargy and fatigue. Many of us have lost the ability to recognise when we are thirsty, so even if you don’t feel the urge to drink water, you may still be dehydrated. Make sure you are drinking at least two litres of water every day, increasing this amount in hot weather or when doing strenuous exercise. You may also need to increase your intake of water if you are overweight or suffering from ill health.
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5. DRINK MORE WATER
6. LEARN TO RELAX
Stress takes its toll on the human body and uses up vital nutrients from our bodily reserves. Learning to relax reduces your general stress levels and takes the strain off your body. Try to make time to do something you enjoy every day – take a relaxing bath, chat with friends, have a massage, or read a book. Learn a relaxation technique or join a meditation class to help you learn to deal with stress more effectively.
7. GET YOUR FULL 8 HOURS SLEEP
Fatigue may simply be the result of not getting enough sleep. Many people have trouble getting to sleep, or staying asleep, and make matters worse by lying in bed worrying about their problems. If you can’t sleep, get up and do something that will help to shift your focus. Clean the kitchen, make a milky drink, take a bath, or read a book. If you find that worries are playing on your mind and preventing you from sleeping, write down your concerns before going to bed and promise yourself that you’ll deal with them in the morning. Living Quietly Magazine | Issue 7 | 51
Paperchase Launches Conscious Living: A collection focused on sustainability 52 | Living Quietly Magazine | Issue 7
Conscious Living will be the first collection launched by Paperchase focusing entirely on eco-friendly materials and methods of production.
Products include: - Extract paper notebooks; each made from 8 recycled coffee cups and manufactured in the UK in a factory that has minimal carbon emissions. - 3D printed sugar cane pens, pen pots and paperclips; all designed and printed in Batch. Works’ workshop in East London. - Recycled erasers made from TPR (thermoplastic elastomers) which is waste that has been diverted from landfill.
Soy inks, recycled leather, bamboo, recycled coffee cups and organic cotton feature throughout the collection as well as all products remaining entirely plastic packaging free. 42% of the range is recycled and 73% of the range is recyclable or biodegradable.
www.paperchase.com Living Quietly Magazine | Issue 7 | 53
The Health Benefits of
Pineapples
P
ineapples have a tangy, but sweet flavour that most people can’t resist. Whether you eat it by the slice, in a fruit cocktail, or sip it in a pina colada, pineapple is a tasty treat. For a fruit that tastes so luscious, it’s also surprisingly good for your health. So, what are the health benefits of pineapple?
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HEALTH BENEFIT #1: Important for Healthy Bones and Cartilage Pineapples are an excellent source of the underappreciated mineral manganese. In fact, a cup of chopped pineapple supplies over a day’s worth of this often neglected mineral. Manganese is important for healthy bones and cartilage. A study showed that a group of women with osteoporosis had lower levels of manganese than their counterparts with healthy bones. Another study showed that adding manganese to calcium supplements, along with copper and zinc, reduced bone loss more than using a calcium supplement alone. This suggests that manganese plays an important role in keeping bones strong and healthy. Pineapple tops the list of foods that are rich in manganese. Plus, pineapple is a good source of vitamin C which helps to build healthy skin and cartilage. HEALTH BENEFIT #2: Good for the Immune System A cup of chopped pineapple supplies forty percent of the daily requirement of vitamin
C – an antioxidant vitamin that keeps the immune system primed. Although it may not be a cure for the common cold, it helps the immune system wipe out foreign invaders such as viruses that could lead to infection. A healthy immune system is also important for keeping tumor cells in check - so vitamin C could also
play a role in preventing cancer. Pineapple is a tasty way to boost blood levels of this critical antioxidant vitamin. HEALTH BENEFIT #3: It’s Heart Healthy The evidence is conflicting, but many experts believe that vitamin C contributes to heart health. The thought is that vitamin C stops clumping of platelets which can lead to clogged arteries. Because vitamin C is a strong antioxidant it prevents oxidation of LDL cholesterol which also leads to plaque formation. Pineapple is also a good source of heart-healthy fibre. The stem of the pineapple contains an antiinflammatory substance called bromelain that helps to break down arterial plaque. Unfortunately, it’s found primarily in the stem which most people don’t eat. To get sufficient quantities of bromelain, you would need to take a supplement. HEALTH BENEFITS OF PINEAPPLE: THE BOTTOM LINE? Pineapple may be a little higher in sugar compared to other fruits, but with this many health benefits, it’s a treat worth eating on occasion.
Living Quietly Magazine | Issue 7 | 55
Can BLACKCURRANTS Help to Treat Under-Eye Circles? 56 | Living Quietly Magazine | Issue 7
I
s there a natural way to treat under-eye circles? Dark under-eye circles can be associated with lack of sleep or allergies, but in many cases they’re inherited. Chances are if you have prominent under-eye circles, there are other members of your family that have them too. While it’s unlikely you can change your inheritance, there may be a new way to give those under-eye circles the heave-ho.
Research from Hirosaki University in Japan shows that eating blackcurrants may be an effective way to treat under-eye circles. Dark under-eye circles occur when blood vessels under the eye are too close to the skin surface. When Japanese researchers gave thirty-one women blackcurrants to eat, they noted significant improvement in the appearance of dark under eye circles. It’s thought that black currants increase blood flow to the veins under the eye which causes them to expand – reducing the dark, shadowed effect that’s seen as a circle. Blackcurrants are a rich source of anthocyanins, compounds that are believed to increase blood flow through small veins and capillaries. A previous study showed that the anthocyanins found in blackcurrants increase blood flow to the retina in patients with glaucoma, so it isn’t surprising that they could be an effective way to treat under eye
circles. Anthocyanins are the purple and red pigments that give fruits and vegetables such as blueberries and eggplant their color. They’re also strong antioxidants that are currently being studied for their anti-inflammatory effects and their potential to lower the risk of diseases such as cancer, Alzheimer’s disease, and diabetes. Other ways to treat under eye circles include the use of vitamin C cream to increase collagen production, as well as vitamin K creams and horse chestnut seed extract to strengthen capillaries. It’s unclear whether vitamin K and horse chestnut have any real effect, although long-term use of vitamin C cream can increase collagen production and thicken the skin under the eyes if a proper formulation is used. Although one small study doesn’t prove that blackcurrants can effectively treat under-
eye circles, eating blackcurrants comes with other health benefits. Not only are they full of antioxidants, but they’re a good source of the essential fatty acid, GLA. They’re also high in vitamin C, another important vitamin for skin health. Blackcurrants are thought to have antiinflammatory effects which is a positive for skin health. The bottom line? If you want to treat undereye circles naturally, add some blackcurrants to your diet. Even if they don’t prove to be an effective treatment for under-eye circles, you’ll still be doing something good for your health.
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Living Quietly Magazine | Issue 7 | 57
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Chocolate Recipes Living Quietly Magazine | Issue 7 | 59
Rocky Road Flapjacks Created for Seed and Bean by Sarah’s Cookery www.sarahscookery.com
Makes 14 flapjacks Ingredients 1 cup coconut sugar 3/4 cup coconut oil 2 1/2 cups porridge oats 2 1/2 cups ground almonds 1 cup maple syrup 1â „2 orange juice 1 cups dark chocolate chips 1 bar Seed and Bean Cornish Sea Salt Extra Dark Chocolate roughly chopped 1 tsp vanilla extract Method 1. Put coconut oil, sugar and syrup in a medium pan and melt over a low heat. When melted remove from heat and add oats and almond meal to pan and stir together to coat all oats with oil/sugar mixture. 2. Add orange juice and vanilla extract to the pan and stir in. Once mixed put the pan aside to cool before adding chocolate chips. 3. Add 1/2 cup of roughly chopped chocolate to pan and mix. Put mixture into a brownie tin or shallow tray and press evenly with the back of a metal spoon. 4. Bake on the middle shelf of your oven for 12 minutes at 200C. 5. Once fully cooled melt 1/2 cup of chocolate chips and spread over the top of the flapjack then put aside to set. Once set, cut into bars and enjoy!
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Sweet Orange & Thyme Marble Loaf Cake Created for Seed and Bean by Charlotte Emma www.poweredbypeanutsblog.wordpress.com
Ingredients 2.5 cups self-raising flour 2 tsp baking powder 1 cup light soft brown sugar 1⁄2 cup butter + 1 tbsp for greasing (use vegan butter if you wish) 1 tsp vanilla extract 1 cup milk of choice 1 tsp apple cider vinegar Pinch salt 1 bar Seed and Bean Sweet Orange and Thyme Dark Chocolate Zest from 1 fresh orange Juice from 1⁄2 fresh orange
Method 1. Preheat the oven to 180 Celsius and grease a 900g loaf tin with 1 tbsp butter. 2. Combine milk and apple cider vinegar in a small bowl and set aside. 3. Meanwhile, add 2 and 1⁄4 cups of the flour, the sugar, baking powder and salt to a large bowl and mix well to combine. 4. In a separate bowl, use an electric hand whisk to cream the butter and vanilla extract until light and fluffy (about 2 minutes). 5. Add the milk mixture to the butter mixture and whisk for a further 2-3 minutes. 6. Add the flour mixture, 1/3 at a time until well combined and then set aside. 7. Melt the chocolate over a bain-marie.
8. Fold 1.5 cups of the cake mixture to the melted chocolate and set aside. 9. Add the orange zest, juice and remaining 1⁄4 cup flour to the remaining cake batter and mix well to combine. 10. Alternately dollop the two batters into the greased loaf tin and use a butter knife to create a marble effect. 11. Bake for 40 – 45 minutes or until a skewer comes out clean. 12. Allow to cool in the tin for 5 -10 minutes before removing from the tin and cool completely before slicing. 13. Store in an airtight container and consume within 3-4 days. Living Quietly Magazine | Issue 7 | 61
Baked Oats with Peaches, Berries and Chocolate Created for Seed and Bean by Rock My Bowl www.rockmybowl-co-uk.com Makes 3 large or 4 small servings Ingredients 2 tablespoons butter/coconut oil 100 grams Jumbo oats 2 tablespoons hulled hemp seeds 2 tablespoons flax seeds 4-6 squares Seed and Bean Cornish Sea Salt Extra Dark Chocolate, roughly chopped 1 large, ripe peach, pitted and sliced 100 grams of blueberries, or other berries 420ml milk of choice 2 tablespoons honey or maple syrup To serve: More peach slices and fresh berries, yoghurt/creme fraiche, grated dark chocolate, maple syrup and nut butter Method 1. In a frying pan over medium to high heat, add a tsp of olive oil and then the manouri. Fry on each side for 1 minute or until a golden crust has formed. Transfer to a plate. 2. Cut off the base of the endive and separate the leaves. Scatter the leaves, with the rocket over a serving plate. 3. Cut the peach in half, remove the stone and slice into thin wedges and add to the plate. 4. Drape the ham over the salad and break the manouri into pieces and scatter on top. 5. Whisk the dressing ingredients together and drizzle over the salad with a little salt and pepper just before serving.
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Vegan Chocolate Espresso Tiffin Created for Seed and Bean by What Luce Eats www.whatluceeats.com
Makes 8 portions Ingredients 320g dates (soaked in boiling water for 10 minutes and drained) 100g peanut butter 1 teaspoon of espresso powder 25g cacao powder 100g crushed vegan biscuits 60g raisins 60g almonds (roughly chopped) 170g Seed and Bean Espresso Fine Dark Chocolate Method 1. In a food processor blitz your drained dates, peanut butter, espresso powder and cacao powder until a paste is formed. 2. Empty paste into a mixing bowl and fold in your crushed biscuits, raisins and chopped almonds. 3. Line or grease a square baking tin and empty your mixture into it. 4. Flatten the mixture down firmly. 5. Melt your chocolate in a microwave, and then pour onto your tiffin. 6. Place in fridge to set for 60 minutes before slicing and enjoying. 7. Store in an airtight container in the fridge and consume within 3 days.
Living Quietly Magazine | Issue 7 | 63
HOUSEWORK:
The Best Exercise
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S
ometimes, it feels like there just isn’t enough time in a day to do everything that needs to be done. This is especially true when you’re intent on losing weight and have to set extra time aside for a daily workout. Usually, any extra time that you have needs to be dedicated to chores, like housework, instead of exercise. Wouldn’t it be nice if you could combine the two, your chores and exercise, into one routine? Well, you can! Both are important and there is a way to do them together. Below are some of the best ways to lose weight while tidying up your house!
DO IT DAILY One of the best things about doing your housework for exercise is that it gives you more time for yourself. Instead of spending an hour separately on each, you can spend an hour combining them and doing them together. But, to get the full fitness benefits you need to do this daily. Your house could probably use the extra cleaning too, huh? Aim to do two to four household chores per day and you’ll be well on your way to a slimmer and healthier body. JUST MOVE! The only way that you can lose weight while cleaning is by moving. You’re already on your feet so why not kick it up a notch?
little extra ‘oomf’ into it. This will burn more calories and help you get your chores done more quickly! HOW TO GET THAT ‘OOMF’ A fun (and easy) way to put more ‘oomf’ into your daily household chores is by setting a timer. Decide
on a timed goal for when your housework should be finished and stick to it. Your goal should be hard enough to force yourself to do your housework more quickly than usual. For instance, if it normally takes you thirty minutes to vacuum and sweep your entire house, then setting a twenty minute goal is a great start.
Set a timer to put more ‘oomf’ into doing your household chores.
When you’re mopping the floor or vacuuming, put a Living Quietly Magazine | Issue 7 | 65
HARDER CHORES Some household chores take a little more effort than others. These are going to be the ones that give you the most exercise and help you lose more weight. Try to work at least one of these ‘harder chores’ into your routine every day. Examples of more strenuous chores/exercise are washing windows and scrubbing the bathroom – basically anything where you use a polishing motion with your arms (switch arms occasionally for the best effect!) or where you frequently switch between squatting, standing, and bending. WORK THAT BOOTY! When you’re spending time doing easier chores (yeah, right!) like washing dishes or folding clothes, up the fitness benefits by doing butt squeezes. Even though this sounds a little silly, it really works! Tighten the muscles in your butt and legs and hold. Release after ten seconds and repeat for the duration of your chore. This will turn a chore that doesn’t burn a lot of calories into a fat busting workout!
TURN THAT PILE OF DIRTY DISHES INTO AN EXCUSE FOR A MINI WORKOUT!
Anytime you are up and moving is better than sitting. This is the main reason that doing housework is such a great exercise! The constant standing, walking, squatting, pushing, and polishing of daily chores
has been shown to burn massive amounts of calories over the course of a year – just don’t cut any corners. The more effort that you put into this, the better your workout (and it’s benefits) will be.
IT’S NOT JUST CHORES INSIDE THE HOME THAT ARE GREAT EXERCISE Getting out of the house and into the garden doesn’t just give you a healthy dose of fresh air - digging the borders, mowing the lawn and raking leaves are also great ways to keep fit.
Turn the page for more indoor weight loss ideas perfect for this time of year!
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Living Quietly Magazine | Issue 7 | 67
INDOOR FITNESS: Get your steps in without stepping outside
O
ver the last few months, you may have had less opportunity to work out outdoors but that doesn’t mean you have to neglect your fitness. The key is to expend more indoor calories. This doesn’t necessarily involve joining a gym. You can increase your calorie burn rate without ever leaving home.
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Did you know? Stair climbing burns around 10 calories per minute
Burn indoor calories by fidgeting more. Studies show that people who fidget are less likely to gain weight even when they eat a high calorie diet. Fidgeting may not seem like a big calorie burner, but even a slight increase in calorie burn adds up over time. If you’re not a natural fidgeter, you may need to make a conscious effort to keep moving at first, but soon it will become second nature. Tap your foot, shake your leg, or bounce around in your chair – it’ll help you stay awake too.
STAND UP! Activities carried out standing burn almost twice as many calories as when they’re done sitting.
To burn more indoor calories, take advantage of the stairs in your home or office. Did you know that stair climbing burns around ten calories per minute? Plus, it’s a great cardiovascular workout. If you’re home during the day, get up from your chair every thirty minutes and walk up and down the stairs for five minutes. If you’re at the office for the day, use a portion of your lunch hour for stair climbing or do it during your break. Even short intervals of exercise have benefits and the calorie burn really adds up.
Don’t sit when you can stand. Most people spend too much time seated. The natural inclination when you see a chair is to sit down and “take a load off”. Be more conscious of how much time you’re spending sitting and make an effort to change it. When you talk on the phone, pace the floor – today’s cordless phones make this easy. Before you perform a task sitting down, ask yourself if it can be done standing. Activities Living Quietly Magazine | Issue 7 | 69
carried out standing burn almost twice as many calories as when they’re done sitting. Burn more indoor calories using dumbbells. Keep a set of five to ten pound dumbbells handy and do a few sets of resistance exercises every twenty minutes when you’re watching television or working on the computer. Resistance exercise boosts your metabolism and helps to build lean body mass. No one says you have to do resistance training in long sessions at the gym to see results. Be consistent and increase the weight over time to keep challenging yourself.
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Wear a pedometer. Challenge yourself to take more steps when you’re at home during the day by wearing a pedometer. There’s something very motivating about knowing your every step is being recorded. Pedometers can be your key to burning more indoor calories. Pedometers are often very simple little gadgets and so can be purchased for a low cost. Alternatively, many smartphones now offer a variety of free apps that will track your steps, whenever you have your phone in your hand or pocket. Fitness trackers are another alternative, although if you simply wish to track your steps, pedometers and smartphone apps are usually a cheaper option. As you can see, there’s no reason to head to the gym when it’s snowing or chilly outside, stay home and burn those calories indoors instead.
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7
Benefits of Simple Living
W
henever we think about simple living, we have a tendency to give attention to things we can easily see. We think about decluttering and celebrate clear countertops and tidy desks, yet this is just the start of simplicity. The most rewarding benefits of simple living aren’t always visible, and can appear just a little vague until experienced. Once evident though, they can be truly life-changing.
7 invisible yet rewarding aspects of living simply 1. Under-reacting A simpler life permits us to look more closely at our response. When things are too active and complicated, we get lost in a reactionary lifestyle. We say things we don’t mean and blow things completely out of proportion. Whenever we contemplate before responding, we can answer properly from a thoughtful place, rather than a fight or flight mentality. 2. Lifestyle When we reduce commitments and obligations, and eliminate common stressors like credit card debt, unfulfilled careers, and hurtful relationships, we’ve allowed ourselves to take better attention of our core. We can find the time to take a nap or for writing and being creative, space for meditation, or perhaps a straightforward practice of gratitude. 3. Better health Even without changing our diet or working out, simplicity can lower blood pressure and decrease the threat of disease. Stress can result in migraines, colds and auto-immune conditions. If you’re fed up of feeling unwell and fatigued, simplify your life to aid your best health. 4. More meaningful relationships It’s hard to get the best out of any relationship when we are constantly connected to our computers and phones. Our imaginations are full enough, and when we add tiers of digital information, it’s easy to reduce focus during a simple chat. Unplugging gives us a quiet platform, allowing us to pay attention and fully engage. 5. Hope After experiencing some of the advantages of simplicity, from enjoying a superior liveable space, to growth in our bank account, we are more hopeful and open to new experiences and possibilities. A simple life is a hopeful life. 72 | Living Quietly Magazine | Issue 7
6. Increased freedom Whenever we aren’t tied to technology, engaged in overreacting or feeling unfulfilled and tired, we feel the joys of freedom. We make smarter decisions, and enjoy lives we’ve wished for. Instead of aiming to live up to a typical path that someone else set for us, we are free to be exactly who we are. That’s freedom.
7. Benevolence When we free up resources, need less to be happy, and also have the time to think about what we care about the most, we are simply more loving, caring and giving. These unseen benefits of simple living become completely tangible, and they are the secret behind being more with less. Only a taste of the inner workings of a simpler life inspires us to go after even more simplicity. We naturally want less of the meaningless products and even more of what really matters.
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 Living Quietly Magazine | Issue 7 | 73
3
4 Cornerstones of Living Quietly
Creating a supportive space for yourself, both mentally and physically
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the
results Young people and adults nominated the books that have rocked their worlds, to help us create the ultimate list of 50 books that will change YOUR life. Enjoy the results!
Books that will…
Books that will…
• The Wasp Factory by Iain Banks
• Noughts and Crosses by Malorie Blackman ( RA N D OM H OUS E ) • A Streetcat Named Bob by James Bowen ( H OD D E R) • The Perks of Being a Wallflower by Stephen Chbosky
(ABACUS)
• The Rats by James Herbert (PAN MACM IL L A N )
• The Shining by Stephen King ( HO D D ER ) • 1984 by George Orwell ( P EN G U IN ) • Lord Loss by Darren Shan ( HA R P ER CO L L IN S )
Books that will… • Pride and Prejudice by Jane Austen ( P EN G U IN ) • Forever by Judy Blume ( MACM IL L A N ) • Jane Eyre by Charlotte Brontë ( P EN G U IN ) • Wuthering Heights by Emily Brontë ( P EN G U IN ) • The Diary of a Young Girl by Anne Frank ( P EN G U I N ) • Twilight by Stephenie Meyer (ATOM ) • How I Live Now by Meg Rosoff ( P EN G U IN )
(S I MON & S C H UST E R)
• The Curious Incident of the Dog in the Night-Time by Mark Haddon ( RA N D OM H OUS E ) • To Kill a Mockingbird by Harper Lee ( RA N D OM H OUS E ) • Wonder by R. J. Palacio ( RA N D OM H OUS E ) • The Book Thief by Marcus Zusack ( RA N D OM H OUS E )
Books that will… • Before I Die by Jenny Downham ( RA N D OM H OUS E )
• The Kite Runner by Khaled Hosseini ( B LOOMS BU RY ) • War Horse by Michael Morpurgo ( EG MON T ) • The Time Traveller’s Wife by Audrey Niffenegger ( RA N D OM H OUS E )
Books that will… • The Hitchhiker’s Guide to the • Galaxy by Douglas Adams ( P ICA D O R ) • Catch 22 by Joseph Heller ( V IN TAG E) • Diary of a Wimpy Kid by Jeff Kinney ( P U F F IN) • Angus, Thongs and Full Frontal Snogging by Louise Rennison ( HA R P ER CO L L IN S ) • Geek Girl by Holly Smale ( HA R P ER CO L L IN S ) • The Secret Diary of Adrian Mole aged 13 ¾ by Sue Townsend ( P U F F IN )
Books that will… • The Great Gatsby by F. Scott Fitzgerald ( P EN G U IN ) • The Life of Pi by Yann Martel (CANO NGAT E)
• Northern Lights by Phillip Pullman (S CHO L AST I C ) • Percy Jackson series by Rick Riordan ( P U F F IN ) • Harry Potter series by J. K. Rowling ( B LO OMS BU RY ) • The Lord of the Rings by J. R. R. Tolkein (H ARPE R CO L L IN S )
@WorldbookdayUK #Writesofpassage
• My Sister’s Keeper by Jodie Picoult ( H OD D E R) • Of Mice and Men by John Steinbeck ( P E N G U I N ) • The Color Purple by Alice Walker ( P H OE N I X )
Books that will… • The Fault in Our Stars by John Green (PUFFIN)
• The Outsiders by S. E. Hinton ( P E N G U I N ) • The Knife of Never Letting Go by Patrick Ness ( WA L K E R ) • The Catcher in the Rye by J. D. Salinger ( P E N G U I N ) • I Capture the Castle by Dodie Smith ( V I N TAG E )
Books that will… • A Clockwork Orange by Anthony Burgess ( P E N G U I N ) • City of Bones by Cassandra Clare ( WA L K E R) • The Hunger Games by Suzanne Collins (S C H OL AST I C ) • Rebecca by Daphne Du Maurier ( V I RAG O) • Gone by Michael Grant ( E L ECT RI C MON K EY ) • Skulduggery Pleasant by Derek Landy ( H A RP E R COL L I N S ) • Divergent by Veronica Roth ( H A RP E R COL L I N S )
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Urban Arboreal: A Modern Glossary of City Trees Natural History Museum www.nhmshop.co.uk Travel the cities of the world alongside some of their oldest citizens, exploring the trees of Buenos Aires to Berlin, San Francisco to Sydney, in this visually stunning, modern glossary of our city trees. Through finding a Kentucky yellowwood in Hannover, the 1,000-year-old olive trees in Athens or even the world’s tallest trees that line the West Coast of North America, we come to learn the hidden histories of places that are wrapped up in these botanical giants. Brought to life by beautiful artwork, Urban Arboreal is an ode to urban trees and the cherished place they hold in the hearts of city dwellers – not least because they are vital to the very air we breathe.
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Wildlife Photography: From First Principles To Professional Results Natural History Museum www.nhmshop.co.uk There is nothing quite so satisfying as capturing a stunning wildlife photograph; a good one will reflect practice, patience, careful equipment choice and dedication. Those challenges are perhaps why so many enthusiast photographers aspire to perfect their images in this area; to get their work recognised by the photographic community as well as record their experiences.
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Animal: Exploring The Zoological World Natural History Museum www.nhmshop.co.uk Animal: Exploring the Zoological World is a visually stunning and broad-ranging survey that explores and celebrates humankind's ongoing fascination with animals. Since our very first moments on Earth, we have been compelled to make images of the curious beasts around us whether as sources of food, danger, wonder, power, scientific significance or companionship. This carefully curated selection of images, chosen by an international panel of experts, delves into our shared past to tell the story of animal life.
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Bill Bailey's Remarkable Guide To British Birds Natural History Museum www.nhmshop.co.uk
Bill Bailey's wonderfully charming and informative book on the birds he loves is now available as a handy, easy-to-carry pocket paperback.
Packed with the comedian's observations, illustrations and sketches, this edition is perfect for birdwatching expeditions, with new information for proper twitchers, including:
A 'British Birds' checklist A list of the best birdwatching sites in the UK Suggestions of bird spotting equipment Information about joining a birdwatching club Bailey takes us on a journey around the British Isles, zooming in on those birds that enthuse him the most. Whether it's what they eat, where they fly to or how they communicate, these birds are always fascinating, and he introduces us to their weird and wonderful ways in a manner that is always entertaining.
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The Art of Being
Mindful
Mindfulness to manage anxiety and depression Written by Jivan Dempsey
M
indfulness has become very
popular in recent years. It is claiming huge mental health benefits in treating anxiety and depression and has become integral to psychotherapy, especially within cognitive behavioural therapy (CBT), with a common goal of helping people gain perspective on irrational, unhelpful and self-limiting thoughts.
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But what is mindfulness and what are the benefits?
perspective, and create alternative conscious thoughts and behaviours.
Mindfulness is, in principle, simply a set of meditation techniques that lead you to question your identity and your relationship to the world. If you can understand your patterns and triggers to painful emotions that manifest themselves in unhealthy behaviours, habits and beliefs, you can help yourself to transform them.
Is it successful in helping anxiety and depression?
In other words, mindfulness seeks to train the brain to break the patterns of unhealthy autopilot responses to painful emotions and help you accept your experiences, from a positive and healthy
Yes - mindfulness can help in many ways: It can increase your ability to engage and enjoy the pleasures of life, form connections with others and enables you to “let go� so you can focus on the here and now, be less preoccupied about the future, or wallow in the past. This has proven benefits to mental well-being as psychotherapists use mindfulness to treat not only anxiety and depression but in addition, substance
abuse, eating disorders, relationship issues and obsessive-compulsive disorder. As mental well-being improves, mindfulness has proven benefits to physical well-being in the relief of heart disease, lower blood pressure, reduced chronic pain, improved sleep, and help gastrointestinal issues. How do you it? All mindfulness techniques are a form of meditation with the aim to achieve a state of alertness by deliberately paying attention to the thoughts and bodily sensations that arise within you, without judgment, allowing the mind to focus on the present. This is a daily practice so give yourself at least 20 -30 minutes a day undisturbed. The basic technique is to sit quietly in a chair or on the floor and focus on your natural breathing, or mantra, allowing the thoughts to come and go without judgement, just noticing them, returning your focus on your breathing or mantra. Notice sounds, sensations, your thoughts and: - Your bodily sensations, such as tingle or itch, without judgement and let them go.
- Other sensations such as sounds, smells, tastes, touches, without judgement. Name them and let them go.
become difficult but accept the presence of the emotion, but sit with it, feel it and let it go.
- Emotions that come up like joy, sadness, anger, frustration. Again, name them, without judgement and let them go. It may
- If your body is craving something such as food, substance, behaviours, notice how the craving feels in your body, without
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judgement. Replace any thought or wish for the craving to go away with the thought with the knowledge that the craving will soon reduce and let it go. It is important to stay with it. At first your mind might wander, daydream or criticise. Simply notice where your mind has gone and gently redirect it back to the present. Mindfulness may evoke emotions, thoughts and sensations that are uncomfortable and difficult to sit with. Over time, and with greater mindfulness practice, it will become easier to sit with the emotions, thoughts and sensations from your experiences, rewarding you with a route to greater happiness and self-awareness. Above all, mindfulness involves being kind, forgiving towards yourself and self-accepting. Developing resilience to anxiety and depression Brain scans show how mindfulness assists neuroplasticity in the growth of new neural circuits in response to new mental activities. This means that, psychologically, mindfulness helps you to develop a mental state of acceptance and resilience, rather than avoidance, so you will
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“
Over time... it will become easier to sit with the emotions, thoughts and sensations from your experiences, rewarding you with a route to greater happiness.
find yourself increasingly moving towards accepting and managing challenging situations. This quickly becomes the new “normal” and with it, increasing selfconfidence and self-esteem. A real life example from one of my clients Julie (name changed for anonymity) suffers with OCD and panic attacks. “I suffer with panic attacks – I don’t know where they come from but I just feel I’m just falling apart. One minute I’m OK and then I can’t breathe, I feel helpless, frozen. Then suddenly I feel like a pressure cooker and this huge need to just scream and scream. I use mindfulness meditation to control my anxiety. When I started it was really hard. I would
be doing it and all these thoughts of hopelessness and self-blame and judgement kept filling the space in my head. It was so hard. Hundreds of thoughts and emotions would pop in. I kept telling myself I was worthless and the depression and panic kept following. It made me more scared and I would cry. So I thought to make it easier I would detach myself. It was like watching myself on a movie screen but not happening to me. But I realised I had to let it go. It was when I started to just allow the emotions and just sit with the feelings I started to have more awareness. When I got scared I focussed on my breathing till it passed. Now I can sit with my emotions and I have become more comfortable with them. I have also become more aware of my thoughts and I have started to like myself more. I’m also controlling the OCD and the panic attacks! I’m not quite there but I’m doing a lot better” Jivan Dempsey is a Person centred NLP integrative hypnotherapist, life coach and occupational psychologist (https://www. jivandempsey.com)
A Mindfulness Script from Jivan Dempsey
Sit on a straight-back chair or on the floor. Make sure you will be undisturbed for at least 30 minutes. Bring your attention to your breath. - Notice your breathing as you slowly breathe in and out - in through the nose and out through the mouth. If you wish you can count slowly - in for 4, hold for 2 and out for 7. - Notice the sensations in your chest and your belly. - Notice any other sounds, sights, tastes, touch and let them go. Bring your attention to the emotion. Name it with a word that best describes it – angry, sad, frustration, happy, irritated etc. - Notice the emotion and sit with it. It’s a normal body reaction. It can be helpful to understand where it has come from, what it was, and what has contributed to you feeling this way. Don’t judge the emotion. Simply let it move through you without resisting it, struggling against it, or encouraging it. - Investigate the emotion. How intense is it? Where in your body do you feel it? What’s your posture like when you feel it? Where do your muscles tense up when you feel this emotion? How intensely do you feel it? How are you breathing when you feel it? What is your body temperature when you feel the emotion? What is changing? - Investigate the thoughts or judgements you notice about the emotion. Just notice your thoughts. Allow them to come into your mind; allow them to pass. If you find that you’re engaging with the thoughts – judging them or yourself for having them - just notice them and bring your attention back to your breathing and to the physical sensations of the emotion. As other emotions come up, simply notice them and repeat the steps above. Notice how the emotions change over time. As you become more practised, you can use this mindfulness technique when you feel more intense emotions. Living Quietly Magazine | Issue 7 | 83
Tell someone if you are feeling overwhelmed or depressed. Friends - family - medical professionals or call the Samaritans. Never suffer alone. If you ask, someone will help you ...
www.samaritans.org Call the Samaritans: 116 123 84 | Living Quietly Magazine | Issue 7
With Oxfam Unwrapped, you really can give a gift that lasts. Because when you surprise your loved one with a goat, a chicken or even a pineapple, you’ll help people around the world beat poverty - for good. www.oxfam.org.uk/shop/oxfam-unwrapped
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Spring Colour Therapy:
REBEL YELLOW P
sychologists, marketing specialists, who are able to catch and keep our attention even today, as well as manufacturers of objects that we surround ourselves with on a daily basis, are well aware of the fact that colour influences our emotions. While furnishing our home, we should learn from them and find out the secrets of colour therapy, so that our interior is not only nice or functional but also has a positive impact on our wellbeing. After all, our home is our safe haven.
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Most of us have our favorite colour and it is not necessarily the one that suits us. Most often, it is a colour that evokes pleasant associations and makes us feel good when we look at it. This is because colours have incredible power. Apart from refreshing memories and stimulating the subconscious, every colour (including white) has its own features, even if our brain does not associate it as a ‘favourite one’. Thanks to knowledge gathered over the years, today we know what colour shades to choose in order to achieve a certain effect. Fatigue, discomfort, irritation - there is no state of mind that colour cannot cope with.
COLOUR PROPERTIES White has a positive effect on our mood, reflects negative energy and stimulates the immune system. Black calms and spreads a mysterious aura, while green, just like vegetation of this colour, relaxes, gives hope and strengthens our empathy. Violet, a mystical colour, perfect for meditation and excursions deep into oneself, alleviates the symptoms of insomnia, just like blue, which has a cooling effect, stimulating the metabolism. Going further along the rainbow, we come across warm shades stemming from hot red. The latter increases blood pressure and warms up the atmosphere, which is why it is responsible for the level of passion and ambition. Pink reduces negative emotions and infects us with optimism. Despite the lack of vitamin C in it, orange supports digestion and alleviates the symptoms of respiratory tract diseases, but primarily adds energy and mobilizes us to act.
REBEL YELLOW Yellow is a special colour; the colour of the Sun, which almost immediately evokes positive associations and an impression of warmth in all those who look at it or think about it. In addition, yellow is one of the most fashionable colors, especially the shade called ‘rebel yellow’ or ‘mustard yellow’.
Modern nature | Wall mural and posters Pixers https://pixers.uk/
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Balloons Wall Mural Pixers
Why will yellow be a good choice for your home? Firstly, yellow evokes joy and optimism. For this reason, it will be a great choice for a child’s room.
Secondly, yellow brightens up thoughts, stimulates the brain and increases memory capacity, so it’s perfect for the interior designed for work and study.
Irregular Lines Wall Mural Pixers
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Drybrushed Wall Mural Pixers
Thirdly, yellow fights fatigue relieves stress and has a positive effect on your mood, which is why it should be used in the bedroom.
Fourthly, yellow gives you a sense of security, warmth, and comfort, so it will work well in a room where you spend your free time, relax and rest, i.e. in the living room.
Retro Meadow Wall Mural Pixers
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COLOUR COMBINATIONS Yellow goes well with many colour combinations. It looks great in combination with all shades of green - from bright lime to noble emerald. It creates distinct contrasts with white and black, which, depending on the proportions of the colours used, will create a minimalist (predominance of white) or maximalist composition (predominance of black). Mustard yellow also goes together with pastel pink and blue, and deep, heavy navy blue.
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Pink & papaya | Wall mural, prints and posters Pixers Living Quietly Magazine | Issue 7 | 91
NATIONAL TRUST www.nationaltrust.org.uk
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ANNABEL JAMES
Gardener’s Gubbins Pots www.annabeljames.co.uk Living Quietly Magazine | Issue 7 | 93
5
Time-Saving Tips to Simplify
Household Cleaning I
f you find that your household chores pile up more quickly than you can check them off a list, perhaps it is time for a re-evaluation of your current cleaning plan. With a few simple adjustments, you will find yourself getting a lot more done in less time.
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#1 USE A TIMER Who doesn’t work faster when the clock is ticking? This idea just puts everything in perspective and will keep you from wasting time or getting sidetracked. No more lingering by the computer to glance at emails or calling back that friend who left a message on your phone when you should be working. You will be amazed how much you can get done in a short amount of time.
#2 TAKE TEN TO DECLUTTER Designate ten minutes each day to de-cluttering your home, and you will soon begin to recognize a significant difference in its appearance and begin to feel more in control. Do this twice a day, morning and evening, to see the clutter disappear and recognize that other tasks seem less overwhelming.
#3 FOCUS ON A NEW ROOM EACH WEEK FOR A THOROUGH CLEANING Spotlight one room each week and take some time every day to give that room a really good cleaning. Wipe down the walls, clean out drawers, and wash light fixtures, curtains, and windows. If you space these tasks out over the course a week, you will be able to get the entire room thoroughly clean. No spring cleaning pressures for you! Living Quietly Magazine | Issue 7 | 95
#4 KEEP UP WITH DAILY TASKS There are some household chores that need to be done daily. The trash can really pile up if you don’t stay on top of it, and nothing is worse than coming home in the evening and smelling the garbage that you should have already taken care of. When you have finished with your morning routine, wipe down the bathroom sink and shower and leave them sparkling. If you make this a habit every day, your bathroom will always be immaculate, and you won’t have to stress when company unexpectedly stops by. Also, establish a routine for cleaning responsibilities. Do one load of laundry every morning before work. Clean out the car every Friday. Figure out what system works best for you to get things done and stick with it.
#5 DON’T PROCRASTINATE Procrastination is one of the biggest reasons many become more and more overwhelmed with their home cleaning tasks. The more these chores are allowed to build up over time, the harder they will be to tackle, and the less you will want to do them. De-clutter your home each day and allow yourself a little indulgence once you have completed daily cleaning tasks. Don’t push yourself too hard, but make it a priority to do daily chores and you will be much happier and more relaxed for it.
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Out Now & Available on AMAZON & READLY
THE HOUSEWORK ISSUE Specially created for our readers living with a chronic illness
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15 Minutes Can Change Your Life A
re you stuck in a rut where nothing is getting done? Do you have project after project lined up for you to do? What do you do in the mean time? Do you just let them sit there? Do you constantly get frustrated because nothing is getting done? Well, don’t fear. 15 minutes can change your life.
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Take 15 minutes to start a project. Do this everyday and you will eventually get it done. The hardest part is getting started. Once you begin, the time goes by fast. If you take 15 minutes a day on a project, you will eventually get that project done. 15 minutes will lead to 30 minutes. 30 minutes will lead to an hour. Why can’t you get anything done? You are overwhelmed. This perfectly natural feeling comes with everything going on in your life. Your goal is to make this process as easy as possible. You want to deal with it a little at a time. You may get overwhelmed with the amount of time it may take to complete the project. If you focus on that part of the process you will never get it done. You will begin to procrastinate doing the work. Dedicate yourself to doing a little bit at a time. What this process will do for you is help you to become more disciplined in your focus to get things done. You will be more alert with your projects. You will be less prone to procrastinate. There will be order and structure to your project
“
Why can’t you get anything done? You are overwhelmed.
HOW TO REDUCE OVERWHELM & INCREASE PRODUCTIVITY - Break your project down into pieces. - Allocate 15 minutes to begin your project. - Set aside 15 minutes everyday for the next week to continue working towards your goal. - After the first week, see if you can begin to increase the time you set aside.
which will keep you from being overwhelmed. Give yourself at least a week to see how it works. You will not see much change after a day to be impressed. After a week you should be able to see a significant difference. It should be enough to motivate you to do more than 15 minutes a day. Change your mindset. Your mind is your life line. You have to train your mind to look at your project in pieces. If your mindset is negative, it is easier to talk yourself into doing something else than doing what you are supposed to do. Divide your projects into manageable pieces. Start with 15 minutes. When you do this on a regular basis, the mind gets accustomed to the workload. You begin to feel stronger and motivated to do more. It is at this point you apply yourself. The next day continue the journey. Open your mind to the possibilities 15 minutes can offer. Gain freedom by taking small steps. Enjoy the journey. Start today and use 15 minutes to change your life.
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HOUSE OF BATH
www.houseofbath.co.uk
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HOUSE OF BATH Living Quietly Magazine | Issue 7 | 101
How to Apply the Practice of FENG SHUI...
...to your BEDROOM 102 | Living Quietly Magazine | Issue 7
F
eng Shui – which means ‘wind water’ in Chinese - is the ancient Chinese art of creating a harmonious physical environment, which can be anything from a single room to an entire building or garden. One of the most important features of Feng Shui is that everything is connected by energy, meaning that your feelings and emotions are influenced by your physical environment and surroundings. Most of us practice the basic ideas of Feng Shui on an everyday basis without even being aware of it – when applied to your home it is the art of placing furniture, pictures, ornaments and lighting fixtures so that they best create a pleasant environment.
The principles of Feng Shui are particularly important in the bedroom as it’s a room that most of us spend more time in than any other - about a third of our lives in. And to most of us, the bedroom is also a room where we can hopefully escape from work, noisy children and the stresses of everyday life. A bedroom should be a room that is conducive to a good night’s sleep, relaxation and perhaps romance. A dark, untidy and unwelcoming bedroom can create feelings of lethargy and depression, especially when you are asleep but your mind is still active. Before you even enter the bedroom itself, the doorway is important in Feng Shui. It is good to have a door that opens at least 90 degrees; anything less than this is considered restrictive and symbolically may prevent good luck or good opportunities from entering your life. Practitioners of Feng
Shui also suggest a device known as a ‘greeter’ in your bedroom. This is the first thing you see when you enter the bedroom, or the focal point of the room – it could be anything from a large painting, photograph, fireplace or striking piece of furniture. As far as the decoration of your bedroom goes, try to avoid stimulating colors like red and gold on the walls – instead, use relaxing colors such as pastel blue, green or yellow.
Don’t have your feet in direct alignment with the bedroom door. The ancient Chinese considered this the ‘death position!’
The position of the bed itself is extremely important in creating a peaceful and uncluttered environment for your bedroom. Most people instinctively know where to place their bed, taking into account the size and shape of the room, window and door placement, other furniture, overhead lighting, etc. These are the basics of Feng Shui – again, you probably practice the ideas without even realizing it. Feng Shui practitioners also claim you are in the ‘command position’, meaning a feeling of confidence and power if you are able to see your bedroom door when you wake in the morning. However, it is not considered good to have your feet in direct alignment with the bedroom door – the ancient Chinese considered this the ‘death position’. If you have an adjoining bathroom opening onto Living Quietly Magazine | Issue 7 | 103
your bedroom, keep the bathroom door closed so nothing can subconsciously disturb your sleep. The placement of other furniture is important too – to avoid a ‘jarring’ effect, or in Feng Shui tradition, a symbolic poison arrow pointing at you – try to avoid having a sharp corner facing your bed. Mirrors should not be placed at the foot of the bed, rather to the side of the bed or at an angle. Try to not place your bed under an exposed beam – this is considered a symbol of oppression and will subconsciously counter any feelings of peace or harmony your bedroom gives you. With Feng Shui it is important to eliminate clutter in your bedroom, which attracts negative energy and can prevent you from having a good night’s sleep. Try not to have work-related items in your bedroom such as books, papers and a computer. Your mind may dwell on work and associated stress even when you are sleep. Don’t store junk and odds and ends under your bed, and if you have a bed with drawers in it, keep only clean clothes or sheets in the drawers. Clutter on top of dressers and a wardrobe tends to subconsciously obstruct your ability to think clearly and in an 104 | Living Quietly Magazine | Issue 7
organized manner, and if you see the clutter when you wake first thing in the morning, you may feel lethargic or sluggish without realizing why. Try not to have too much electronic equipment and wires trailing about; and avoid having too many plants or flowers in your room. If your bedroom still feels cluttered or overcrowded, try to create a corner of the room that is private, to relax in, even if it’s just a chair in a corner. If you are working to eliminate the clutter, it’s a good opportunity to sort through the clothes in your closet as well. Most of us wear just 20 percent of our clothes 80 percent of the time and Feng Shui experts say that if you haven’t worn it in over a year – get rid of it. Clothes that you never wear apparently attract negative energy – and there is no doubt that the act of throwing away things you don’t need will make you feel good about yourself. Practitioners of Feng Shui also suggest regularly altering the location of pictures, ornaments, etc to create new energy and ensure a feeling of wellbeing that’s associated with the change. If you want your bedroom to be a place for romance, Feng Shui has some
tips for you too. Apart from the usual romantic symbols such as hearts and flowers, try placing pairs of objects in your bedroom. Apparently, this will increase your chances of a fulfilling romantic encounter!
BEDROOM FENG SHUI CHECKLIST - Make sure your door opens at least 90 degrees. - Have a focal point in the room. - Use relaxing colours. - Position your bed and other furniture correctly. - Eliminate clutter. - Relocate pictures and ornaments to create new energy. - For romance: introduce romantic symbols and place objects in pairs.
6
Ways to Make Cleaning Your Home EASIER
#1 Leave cleaning products on surfaces for the time stated on the bottle - this way they do the hard work for you, resulting in a great deal less effort on your part.
#2 As you tidy up, put items that need to be put away into baskets or bags - this
makes it easy to group things together. Now you can make just one trip into each room and put things back away.
#3 Ask all visitors to remove their shoes at the front door - this will keep your floors cleaner, resulting in less need for vacuuming and mopping.
#4 When cleaning your bathtub, try using your mop - it makes reaching all areas much easier.
#5 Use a low stool to sit on when emptying the washing machine/tumble drier a great tip for anyone with back pain or chronic illnesses.
#6 Try to keep your home clutter-free - this will reduce the amount of cleaning needed.
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GEORGE Home
https://direct.asda.com/george/clothing
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GEORGE Home
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GEORGE Home
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GEORGE Home
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4
4 Cornerstones of Living Quietly
Learning to say NO
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Spring Clean Your Lifestyle: 5 Ways to Put a Spring in Your Step
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A
fter the darkness of the winter months, the Spring sunshine is very welcome. Everyone has a spring in their step, grown men are humming Spice Girls songs and the very bravest of us have actually ventured out without a coat. There is an energy in the season that needs to be harnessed and it’s the perfect time to make changes. Spring cleaning your lifestyle will create a balance that promotes a healthy mind and body. Even the smallest of changes now will make a huge difference to your wellbeing.
1. SPRING CLEAN YOUR HOME Clutter is always your worst enemy, it plays with your mind and falling over a pile of old magazines does nothing for your physical health! The warm weather should already be giving you more energy and the sunshine is probably showing up the dust in long forgotten places. The change in the season is the perfect opportunity to get rid of all the fashion failures
Now is the perfect time to do a Marie Kondo tidy of your home! Does everything in your home really spark joy?
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in your closet. A clean and organised home will support you in every aspect of your life.
2. SPRING CLEAN YOUR BODY Put away the take out menus and the winter comfort foods, nature’s finest foods are going to give you the energy to get out and enjoy the spring sunshine. Eating a balanced and healthy diet will also build up your immune system ready for next winter. Google for fresh and exciting recipes and have fun creating food fit for a goddess.
3. EMBRACE THE SUNSHINE Get outside and get some sun on your skin, but remember that the spring
“
Smart people set goals in the springtime when energy levels are high and the world is bathed in sunshine. sun still packs a punch so make sure that you always protect your skin. Walk an extra stop before getting the bus in the morning, go play football in the park with the children. The more active that you are, the more energy you will have for everyday tasks; even your brain will become more productive.
4. SET SOME GOALS Most people make resolutions at New Year
Put away the take out menus and the winter comfort foods... ...have fun creating food fit for a goddess.
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when it’s dark, cold and miserable outside. They then wonder why they fail. The smart people do it in the springtime when energy levels are high and the world is increasingly bathed in sunshine. Pick realistic goals and document the steps that you will need to take in order to achieve them.
5. SORT YOUR RELATIONSHIPS OUT When was the last time you told your loved ones just how much you care? Organise a family picnic, get your friends together for a long lazy lunch. Buy some new underwear and serve your man his supper wearing only that.
Plan a picnic for some quality time with loved ones in the spring sunshine.
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Get rid of toxic relationships, the friends that take all your energy or a man who doesn’t treat you properly. Your increased activities give you the perfect excuse not to take phone calls and to phase out contact. We are often a reflection of the people around us, so if you want to be happy, surround yourself with happy people.
Pom Poms on Parade from
THE FRENCH BEDROOM CO.
www.frenchbedroomcompany.co.uk
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Pom Poms on Parade Cushion in Blush Pink 116 | Living Quietly Magazine | Issue 7
Pom Poms on Parade Bed Linen Set in Ivory
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Keep Clutter at Bay N
ow you’ve carried out your
KonMari declutter, here are some ways to keep your clutter at bay for good.
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Use organisers Baskets can be attractive as well as useful. Use them to collect clutter that can’t be avoided such as one for loose change and keys. Hang shoe-holders and tie-racks from door hooks to save space and keep things tidy. Organisers that allow you to store things vertically so that all items inside can be easily seen are very in-keeping with Marie Kondo’s storage suggestions.
Sort mail Sort the mail as you open it, ideally standing close to the trash and recycling bins. Get rid of envelopes straight away. Use a notice board to pin the items you need to keep. Only keep paperwork that really does need to be kept.
Insist on help Unless you live alone, other people will be contributing to the clutter. Encourage your partner and children to help keep spaces tidy and to avoid introducing more clutter to your home.
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Tips for Selling on
EBAY
A
fter all the spring cleaning, what do we do with the pile of ‘stuff’ that is too good for the bin? EBay of course! That dress that you paid £50 for is
worth nothing sat at the back of the wardrobe, unloved and unworn. BUT it certainly will be worth something on the auction site. Here are some tips to help you to boost your bank account by selling your unwanted items.
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Approach selling on EBay as if you’re stocking a shop window.
WRITE AN EFFECTIVE TITLE The title is the first thing a potential buyer will see, so make it count. Include key details and search terms you think buyers will look for.
GIVE A DETAILED DESCRIPTION TAKE GOOD PICTURES You don’t need to use an expensive camera - a smartphone and some good lighting will do the job well. Make good use of daylight. EBay allows you to take several photos for each item - make use of this. Take photos of any accessories, packaging etc that you’re including with your items.
Go into detail when describing your item you want to persuade the buyer to buy. Make sure you only give accurate information. Does the item have a scratch or a mark? Make it clear to reduce the risk of buyers being disappointed and leaving negative feedback (and show these in photos too).
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The best time to end an auction would be Sunday evening as that is when the most buyers are online.
Ship promptly so that you get a good reputation which will help next time you sell items - list the days that you will post items after the auction clearly in the description. It is ok if you can only get to the post office on a Thursday but people like to know in advance when to expect their item.
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Be fair with your postage costs - do not use P&P as a fallback incase your item does not make as much as you hoped in the auction people will see through this.
Sell something or several somethings every week/month to help keep clutter at bay.
Check out similar items already listed to get an idea of pricing for your item - especially if your item is vintage or collectable. You can also search for sold items to see what prices items similar to yours have recently fetched.
Broken electronics sell well on EBay - there are buyers who will fix them or use them for spares.
Use the EBay selling app on your phone - the app guides you through the process and you will not need to transfer photos between devices.
Be aware that the popularity of selling on EBay has affected donations that charity shops recieve - please remember them as you sort out your items. We all have enough junk and clutter to make a little money and support a charity.
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WILKO
www.wilko.com
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WILKO
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WILKO
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When an elderly villager is found in an open grave in the Cotswold village of Wendlebury Barrow, Sophie’s suspicions of murder are overruled by the officious local doctor – but can she prove a sinister plot is afoot before the assailant strikes again? In an often hilarious but also poignant story of family, friendship, love and loss, Sophie and her bookseller boss/boyfriend Hector endeavour to untangle the messy relationships within a long-established village clan, to whom half the village claim to be related. Like Sophie’s previous adventures, this newest addition to the series offers plenty of clever yet gentle humour, but it also marks Sophie’s growing wisdom, understanding and thoughtfulness as she becomes more settled as part of the village community and more confident in her role as self-appointed amateur local sleuth.
Available on Amazon:
www.amazon.com/Debbie-Young/e/ B009GLU6XU/
Popular characters return from previous books in the series, such as the orderly shopkeeper Carol, local gardener and gravedigger Billy, unruly teenager Tommy and his spirited little sister Sina. Joining them are intriguing neighbours, the mischievous old Bunny, her addled daughter Kitty, and Petunia Lot, leading light of the Cats Prevention charity. But not all will live to tell the tale… Springtime for Murder is the fifth in the Sophie Sayers Village Mysteries series.
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