I turn the page October 2018
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simplified so that the child can come to terms with the basic problem in the story. Figures are polarised – there is good, and there is bad, nothing in between. Evil is as omnipresent as virtue, and given the form of a figure - such as the Queen in “Snow White” or the Ugly Sisters in Cinderella. Evil even succeeds for a time. However, evil always loses out in the end. Justice reigns, goodness and order are restored. As a reader, throughout my childhood, the hero or heroine were most familiar to me. I suffered with them, but triumphed with them too. Bedtime stories are ancient bonding tool for parents. My mother used to read bedtime stories to us, and always discussed the issue of right from wrong, consequences of choices and made us think critically. It was a fantastic way to build vocabulary, and introduce a culturally rich background of language. Fairytales also introduce some really powerful emotions, such as fear and grief, in a safe and comfortable environment. When, as children, our minds are opened to all sorts of ideas and possibilities, we develop an out-of-the-box thinking style. When presented with a problem or challenge, children with vivid imaginations will come up with wonderfully unique ways to overcome those challenges. Fairytales taught me about honor, integrity, courage and selflessness. They taught me to appreciate and love my family and friends. I am a living fairytale today, because I appreciate my own “true love”. I never skipped pages in all of my old, tattered books, so there’s no reason to skip anything in my life. Fairytales remind me to love in the same way that all the princes and princesses do, so I can get to my happily ever after. This way, I can actually experience my own fairytale, written carefully in scattered experiences and mistakes; a story wrapped in good intentions and perfect flaws, because life itself is the most wonderful fairy tale.
Illustration: Clym Evenden
I turn the page I was raised to believe in fairytales and true love. These were the stories that molded my mind, the things that stirred my imagination, the tales that helped me to build a stronger version of myself. Fairytales have been told and retold for hundreds of years. Cinderella alone has a 1000-year-old history with over 700 versions worldwide, including translations in Egypt, Africa, Japan and Asia. Fairytales offer a new dimension to our imagination. For me, they have been a real source of motivation and provide a way to work through my inner struggles. All fairytales have many layers of meaning - different meanings for different ages, and when facing different challenges. A consistent message from fairytales, though, is that a struggle against difficulties is unavoidable, but if one steadfastly meets unexpected hardships and overcomes obstacles, they will be victorious in the end. At the start of many tales, a mother or father dies. In the Grimm version of “Cinderella” her mother’s death is not a mere mention, but an integral part of the story in which Cinderella grieves and finds closure in a meaningful way. For children’s stories, all situations are
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CONTENTS 1 SELF
2 WORK
3 HEALTH
4 INSPIRE
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Turning the Pages
Reading for pleasure is one of life’s great joys, and it’s also a great way to connect with our inner selves
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The Magic of Storytime How to create a mindful reading practice with children, by Julia Hahn
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What can business leaders learn from poetry? A simple poem can put leaders and employees back in touch with their company’s mission and purpose
Books for the Brain Five ways reading can improve health and well-being
Books for the Mind Jason Gutierrez rounds up his ten best books for mindfulness
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Not Second Nature Reading is a human invention, and for many people, it feels entirely unnatural, says Rosie Rider
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Seven Books To Change The Way You Eat Our pick of the best nutritional tomes for a healthy, informed life
The Art of Deep Reading
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Literary-Boosting Games
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A History of Words From clay tablets to digital ones, 6,000 years of words
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Strong Body, Strong Mind Regular physical activity can improve brain function throughout a lifespan
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Story of Wisdom
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A Gateway to Knowledge By Dr Asma Naheed
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Self
“Literacy is a bridge from misery to hope” - Kofi Annan
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SELF
Turning the Pages Reading for pleasure is one of life’s great joys, a gift given to us as children and passed on through our adult life, and it’s also a great way to connect with our inner selves…
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happiness, joy, peace, relaxation, inspiration, confidence, whatever we need, to come in and help us achieve our potential, whatever that may be. Reading for pleasure can take our mind off a welltrodden path of worry, stress, anxiety. It doesn’t have to be a self-help book, it can be anything that takes us away and puts us in the moment. Nowadays reading and writing is more accessible than ever, electronically, from pen to paper to books, media, comics, magazines, newspapers the list is endless. We are privileged to live in a society where there is so much to choose from and libraries where t’s a myth that traditional meditation is the we can access them for free, limitless places and only way to be mindful. Did you realise you experiences for our mind. By distracting the mind through reading, we can practice mindfulness and get many of the same benefits through reading? People read daily as can build new pathways, write new scripts, which a pleasant and rewarding release and relaxation of serve us in life much better. And just imagine the their minds, they just don’t connect it with a form of opportunities books can open up for our children. The joy of reading to others focused meditation. (children especially) Jon Kabat Zinn “Reading for pleasure can take is wonderful and can defines mindfulness as our mind off a well-trodden path be life-changing for “paying attention, in them, developing the a particular way, on of worry, stress, anxiety” future scientists, actors, purpose, in the moment, educators, medical staff, non-judgementally.” By choosing (on purpose) to read (the particular poets, storytellers again - the list is limitless. We can use books to open up debates and way) and focusing (paying attention) on words in a book we are almost there in meeting his definition. discussions, and the information within can provide When we get lost in words, we can lose track of the confidence to challenge ideas and meet liketime, our day to day thoughts, feelings, emotions minded people. Reading, especially reading for and reactions are forgotten for a moment, they pleasure opens our worlds in every way. It starts with settle, affect us less, as we are transported to another, us and with our children. amazing world. We don’t judge the words, we just read them and accept them for what they are – (in the moment, nonjudgementally). For us, being in the moment is about detaching from the past and not focusing on the future, just allowing our minds to settle in the now without letting our thoughts, feelings, emotions and reactions run wild, uncontrolled in our minds. Reading for pleasure in this way empowers us with a choice to switch from “habitual thinking” to allow ourselves time to just “to be”. That time “just being” brings some much needed mental and emotional balance, which is great for our mental health and much more. When we practice mindfulness through reading or any other form, it’s possible to create space in our minds for ideas, knowledge, inner wisdom, creativity,
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READING FOR PLEASURE WITH CHILDREN It can be especially hard to encourage children to read for pleasure, as most of them will be learning to read during the school day, but there are certain things you can do to show this is a time for enjoying reading and falling in love with stories. Make Time Even reading for pleasure needs to be something you commit to. Set aside time each day for reading, and do the same for your children. Enjoy, Don’t Teach Don’t make reading a time for lessons or learning, it’s a time for discovery and exploration. Capture Imagination Talk about the book before you start to read it, discuss its topics and themes, or just the storyline. If you’re reading a book with chapters Set a Good Example Take a book with you wherever you go – so your children can get used to looking for opportunities to read - and make sure your children see you reading for enjoyment as well. Expand Your Library Local libraries are a great way to connect with books and remind us to get excited about them. Visit them as a family and enjoy some time together talking about books and sharing your interest in different genres and stories. This article first appeared on mindfullifejourneys.com and is reprinted here with their kind permission.
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The Magic of Storytime How to create a mindful reading practice with children, by Julia Hahn
One of my favourite childhood memories is my dad sitting down with my sister and me, a book in his hand, reading to us. As I grew older, my love for children’s books stayed the same and I found myself many times spending hours in bookstores and reading to my friend’s kids at bedtime. I always felt there is something very special about reading in a mindful way to children and I enjoyed it as much as the little ones. This made me learn more about the magic behind storytime and I discovered many good reasons why reading together is such a fulfilling activity.
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-1READING IS HEALTHY It relaxes your body and mind and even lowers your pulse rate. By reading a book to your children, all of you benefit from the positive health effects reading offers. It provides a great, simple way to step out of the daily rush into a recharging, health-improving environment. -2READING MAKES KIDS SMARTER Children growing up with books show enlarged vocabulary, improved spelling and better listening skills. It’s good to start reading to children from birth onwards to support those positive effects as early as you can. -3READING DECREASES STRESS Not only adults feel under pressure, children are also more and more exposed to stress. The effects of stress influence negatively the physical and emotional conditions of your little one. Storytime offers a very effective way to help your children become more centred, relaxed human beings. -4READING MAKES YOU HAPPIER THAN WATCHING TV Reading a book brings a lot of joy, amazement and imagination into children’s lives. Watching tv on the other hand is proven to have negative causes on the development of the brain. Why waste time with unfulfilled television hours if you can boost creativity by simply reading a book to your little ones?
-5READING CREATES THE FEELING OF BELONGING Reading a book to your children shows them that you take special time for them and that you are really interested in their wellbeing. This quality family time can turn into a daily routine and offers your kid structure and a save space for time together. This way you create a great basis for understanding, trust and a sense of belonging, that will improve your connection with your child. -6READING TEACHES YOU HOW TO BE PRESENT Reading encourages children to be in silence, focused and present. Storytime means stopping being active and getting comfortable with sitting or lying in stillness. This way children experience the positive effects of quiet time and learn how to be present within themselves.
SELF
Little Listeners: How to create a mindful reading exercise Reading with children is a very easy way to introduce them to mindfulness. By focusing the awareness on the present moment, you and your child will experience some great quality time together. Emotions, thoughts and sensations of the body are easier to access in a meditative state of awareness. By reading together you will find a valuable opportunity to connect with your child on a deeper level. Here is some advice that might help you to enter the space of mindful reading together.
- 1 STEP OUT OF THE RUSH AND BE PRESENT Only a quiet mind can be present. Even if your day was super busy, slow down and step out of the rush. Try to engage fully with your child and the story, to show that you are absolutely present and that there is nothing else on your mind. Instead of providing as much time as possible, it is way more important to dedicate the time you take completely to your little listener. Only 15 minutes of daily mindful reading exercise adds up to 450 minutes of quality time a month. -2CREATE A SAFE SPACE Find a quiet place in your house, where you won’t be distracted by any noise. Create a space, where children feel safe to relax, get in touch with their emotions and can express whatever comes to their mind. Your reading space should be cosy and inviting to lay or sit down with you. Also make sure that your phone is out of reach and muted. You will not need it for a couple of minutes, as you are focused on reading time with your child.
-3DON’T HAVE EXPECTATIONS Expectations of how the reading should go might make you less flexible and able to fully follow the needs of your child. While you might be planning on reading ten pages of the book you just started, your child maybe wants to talk more about thoughts that pop up along the way. Always remember, mindful reading is about you connecting with your little listener and providing what is needed in the moment. -4OFFER TIME TO REFLECT After you finish reading, take time for questions, thoughts and sharing emotions. Your child might feel safe to talk to you about fears, experiences and beliefs now. Open the space for a mindful conversation by asking questions related to the story, and listen closely to what your child wants to share with you. By listening to your child you will create trust between the two of you, which is so important. Answering questions about the story, children will learn how to think critically and develop self-reflection. These are both basic tools for a mindful life.
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GREAT BOOKS WITH MIND-CHANGING SUBJECTS TO DIVE INTO AND TALK ABOUT WITH YOUR CHILD:
The Dot - Peter H. Reynolds An encouraging story about how to live the creative potential that is in all of us. • Panda’s Favourite Colour - Julia Hahn A story about a little Panda who discovers that being himself is all he needs to do to be loved. This book includes a guided meditation about the beautiful experience of self-love. • Frederick - Leo Lionni A mouse opens us the eyes to realize that everyone contributes in his own way to the wellbeing of others. • Whimsy’s Heavy Things - Julie Kraulis A little girl suffers a lot under all the things weighing on her until she realizes how to turn them into something beautiful. • The Heart and the Bottle - Oliver Jeffers A touching story about a girl who tries to protect her heart, but finds out, that she needs to keep it open to see the magic in daily life. • Beyond the Pond - Joseph Kuefler A little boy and his dog take us on a journey into a magic world, that changes them forever.
Julia Hahn is director at themindfulpanda.com. You can also see her writing at yourbodythetemple.com, where part of this article first appeared
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Work
‘‘Once you learn to read, you will be forever free” -Frederick Douglass
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What can business leaders learn from poetry? A poem may not have immediate business implications, but it can put leaders and employees back in touch with their company’s mission and purpose says Maredith Sheridan
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he utility of poetry – and of literature and the humanities in general – is under scrutiny on a near daily basis. Many universities across the world are proposing cuts to their humanities offerings, and in America the University of Wisconsin recently proposed the near-total discontinuation of its English department. If university administrators and faculties struggle to see value in poetry, does it have a place in regular society – let alone the business world? U.S. Poet Laureate, Tracy K. Smith recently reflected on the purpose of poetry after completing a year of readings and discussions with rural communities in New Mexico, South Carolina and Kentucky. Not surprisingly for a poet, she determined that poetry’s value is unequivocal. In the lecture, Smith stressed that poetry forces us to listen. It asks us to contemplate the lives of others and “take in their perspectives.” It’s a remedy for the technological distractions that bombard us. Most importantly, Smith emphasised that poetry allows us to take a breath when we lose sight of our vision. “Poetry can save me from disappearing into the narrow version of myself I may be tempted to resort to when I feel lazy or defeated,” Smith said. “Or when my greedy ego takes over.” If there was ever a resonant refrain for business
leaders, it’s the idea that narrow thinking is the enemy of vision and innovation. Think of the myriad articles for leaders that underline the importance of communicating and embodying a company’s vision: it’s how employees understand that “their work matters on an organisational level” so they stay “motivated and productive.” But keeping big-picture vision intact can be tough in the midst of the daily grind, particularly in organisations where people are siloed and mired in the narrow detail of their tasks. And articulating a vision is even harder – the sparse language of the corporate world doesn’t always lend itself to inspiration. Even if leadership has internalised vision, they may not have the tools to communicate it – thus, “employees’ visions grow narrower.” This is where poetry finds its place. As Smith said: “Poetry is not the language of our day-to-day errandrunning and obligation-fulfilling. Rather, it puts us in touch with something bigger.” A poem may not have immediate business implications, but it can certainly put leaders and employees back in touch with their company’s mission and purpose. An organisation that provides funding for causes dedicated to a more equitable world and economy recently did some work with my organisation, Books@Work. They read the short Langston Hughes poem “Harlem”:
What happens to a dream deferred? Does it dry up like a raisin in the sun? Or fester like a sore— And then run? Does it stink like rotten meat? Or crust and sugar over— like a syrupy sweet? Maybe it just sags like a heavy load. Or does it explode?
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Although they reflected only briefly on the poem, it resonated with the organisation’s staff. In a few carefully-crafted lines, ‘Harlem’ articulated both the hopes and struggles of their grantees, as well as the ‘dream’ that fuels their work. “Later, we were having a spirited discussion about a challenging grant decision,” an organisation leader noted. “And somebody broke through and reminded us of the Langston Hughes poem. And the particular beauty is we were discussing a grant action where [Hughes] lived.” “Harlem” was a chance for these colleagues to step back and remember why they do what they do. This kind of self-reflection is all the more critical when challenges seem too mammoth to tackle – a common occurrence in the corporate world. Poets exist for a reason: to articulate universal truths that we often struggle to articulate ourselves. The same goes for any author or artist. In business, it’s easy to forget the why when everyone is preoccupied by the how. But sometimes, a poem or a short story gets past our blinders and provides a ready-made vocabulary exactly when we need it. So much of the magic of using books in the workplace occurs in the genuine connections that develop between colleagues; but magic also happens when the words on the page remind participants of the big picture – and articulate the greater vision that is so often lost in the day-to-day. Exposure to literature – and conversations about literature – help us see our world more clearly and to realise something new about ourselves. But that’s not all. Like mindfulness practice, reading for pleasure significantly reduces stress. It can make us more creative. What’s more, we’ve found time and time again in our seminars, is that it can help us tackle hard conversations – at work and at home.
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Health
“Reading is to the mind what exercise is to the body” - Richard Steele
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HEALTH
Books for the Brain Five ways reading can improve health and well-being. For many of us, there’s nothing quite like getting lost in a good book; Reading can transport us to another world, providing an escape from life’s everyday stresses, at least temporarily. But increasingly, researchers are finding that reading may offer some very real benefits for health and wellbeing too. Earlier this year, a study published in Social Science & Medicine claimed reading books could increase lifespan. Led by researchers from Yale University, the study revealed that adults who reported reading books for more than three and a half hours per week were 23 per cent less likely to die over 12 years of follow-up, compared with those who did not read books. While the researchers were unable to pinpoint the precise mechanisms by which reading may boost longevity, they pointed to previous studies that found reading can increase connectivity between brain cells, possibly lowering the risk of neurodegenerative diseases that can shorten lifespan. And, in fact, there are numerous ways that reading can help our bodies and minds.
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READING CAN REDUCE STRESS According to a 2009 study conducted by the University of Sussex in the UK, reading can reduce stress levels by as much as 68 per cent, even more than listening to music or going for a walk. Study co-author Dr. David Lewis, a neuropsychologist at Mindlab International at Sussex, and colleagues found that participants who engaged in just 6 minutes of reading - whether a newspaper or a book - experienced a slowed heart rate and reduced muscle tension. “It really doesn’t matter what book you read, by losing yourself in a thoroughly engrossing book, you can escape from the worries and stresses of the everyday world and spend a while exploring the domain of the author’s imagination. This is more than merely a distraction but an active engaging of the imagination, as the words on the printed page stimulate your creativity and cause you to enter what is essentially an altered state of consciousness.” Dr. David Lewis
“Let us read, and let us dance; these two amusements will never do any harm to the world.” -Voltaire
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READING CAN SLOW COGNITIVE DECLINE In 2013, a study by researchers from Rush University Medical Center in Chicago found that reading and other mentally stimulating activities may slow dementia. For their research, lead author Robert S. Wilson, of the Rush Alzheimer’s Disease Center, and team enrolled 294 adults of an average age of 89. Every year, for an average of six years before their death, the participants completed a number of memory and thinking tests. They also completed a questionnaire detailing any mentally stimulating activities they engaged in during childhood, adolescence, middle age, and in later life. From analysing the brains of participants after their death, the researchers found that those who engaged in reading, writing, and other mentally stimulating activities in early and late life were less likely to show physical evidence of dementia, such as brain lesions, plaques, and tangles. “Based on this, we shouldn’t underestimate the effects of everyday activities, such as reading and writing, on our children, ourselves and our parents or grandparents,” Wilson comments.
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READING CAN IMPROVE SLEEP A study published earlier this year in the journal Social Science & Medicine found that using a smartphone just before bedtime is linked to shorter sleep duration and poorer sleep quality. This is primarily because the light emitted from the devices reduces production of melatonin in the brain - a hormone that tells us when to sleep. So what better excuse to swap your smartphone for a book before bedtime; according to the Mayo Clinic, creating a bedtime ritual - such as reading a book can “promote better sleep by easing the transition between wakefulness and drowsiness.”
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READING MAY BOOST INTELLIGENCE Studies have shown that reading can increase an individual’s vocabulary, which has been linked with greater intelligence; and what is more, it appears that the stronger a person’s early reading skills, the more intelligent they are likely to become. A 2014 study published in the journal Child Development found that children with better reading skills by the age of seven years scored higher on IQ tests than those with weaker reading skills. Study leader Stuart J. Ritchie, of the University of Edinburgh said: “Children who don’t receive enough assistance in learning to read may also be missing out on the important, intelligence-boosting properties of literacy.” This article first appeared on Medical News Today and is reprinted here with their kind permission.
READING CAN ENHANCE SOCIAL SKILLS A 2013 study found that individuals who read fiction may have better “theory of mind” - that is, the ability to understand that people’s beliefs, desires, and thoughts are different to their own. Further cementing the link between reading and improved social skills, a study reported by MNTearlier this year found that individuals who read fiction scored much higher on tests of empathythan those who read nonfiction. Study author Keith Oatley, of the Department of Applied Psychology and Human Development at the University of Toronto, Canada, suggests that fiction allows the reader to engage with the characters, which may lead to increased empathy with others in reality. “The most important characteristic of being human is that our lives are social,” says Oatley. “What’s distinctive about humans is that we make social arrangements with other people - with friends, with lovers, with children - that aren’t pre-programmed by instinct. Fiction can augment and help us understand our social experience.”
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Not Second Nature Speaking is something that comes easily to nearly all of us, because it is a natural human function. But reading is an entirely different concept. It is an invention, and for many people, it feels entirely unnatural, says Rosie Rider
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he human brain is hard-wired for speech. A key aspect of humanity is our desire to communicate, to make sounds, to be heard and understood, to connect. Since long before words and numbers were written down, we have been speaking to each other - saying anything from issuing instructions or making a trade deal to professing our love and disciplining our children. From an early age, even as babies, we associate the noises we can make with our bodies to be a way of communicating. We learn to cry to ask for what we want, and by the time we are barely six months old we are cooing and muttering, trying to mirror the sounds we hear adults making. From 18 months old we turn these sounds into words and eventually we start putting these words together to make sentences. We are not taught to do this, it is something built into our DNA, that happens for the most part organically as we learn more and more how to survive and exist in the world. THE DIFFERENCE BETWEEN SPEAKING AND READING
However, aged four, and armed by this point with a considerable vocabulary, what happens when we learn to read? The pressure of expectation is huge, and while our natural speaking self continues to develop, our reading skills are at the very beginning of their journey. When children learn to read and write there is a huge pressure on them to pick up this considerable skill with ease – we assume because they have a verbal command of language that they should also have a literal one too. Yet, for many children – especially those with dyslexia or other complex special needs - this is a skill that can prove challenging to overcome. Many experts are now suggesting that the way we teach reading should change, and any reading intervention should be seen as the norm, not the exception. In this way, we can learn much from those people who have set out to teach reading to children who already find it difficult. Dyslexia specialist and guidance counsellor, Sascha Roos says: “There is a sea change in terms of attitudes to dyslexia, as shown in the growing number of famous and successful people speaking out about their own dyslexia. The creativity, strengths and abilities of people with dyslexia usually drive their success, for example: Thomas Edison, Charles Darwin, Isaac Newton, Einstein, Steven Spielberg, the Wright brothers, Henry Ford, Tommy Hilfiger, Walt Disney, Mozart, Picasso, Andy Warhol, Bill Gates, Steve Jobs, Jo Malone, Agatha Christie. There are so many successful people with dyslexia
at the top of every possible field of interest. People need to be more aware that our world is often shaped by the minds of dyslexics — in communication, transport, scientific research, films, books, technology and so on.” LEARNING DIFFERENCES
Roos - whose recently published book At Home with Dyslexia: A Parent’s Guide to Supporting Your Child is a great guide for parents - feels passionately that learning to read it not natural for many of us, and that a more considered and flexible approach to teaching reading it could really help. She explains that dyslexia, for example, is not someone who finds it harder to learn to read, simply someone with a ‘learning difference’ – and much of her work is centred around recognising this difference and adapting her teaching accordingly. “Dyslexia is not a disability but a learning difference with its own strengths and abilities. Dealing with dyslexia is about finding creative solutions that will empower people,” she says in her book.
‘If you are a parent of someone with dyslexia, don’t think of it as a deformity. You may have a genius on your hands!’ - Benjamin Zephaniah
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Seven Books To Change The Way You Eat Our pick of the best nutritional tomes for a healthy, informed life
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NOURISHING TRADITIONS Sally Fallon An entirely radical approach to all we’ve so far been told about nutrition. Fallon has spent her career championing animal fats and traditional foods, long before the Paleo diet rose in popularity. This book explains extensively why a fat-rich diet is so beneficial for our health.
WHAT TO EAT Marion Nestle With a CV including a Ph.D. in molecular biology and a M.P.H. in public health nutrition from the University of California, Berkeley, as well as several prestigious professorships in nutrition and sociology, there is perhaps no-one more qualified to write about nutrition than Nestle. An easy-to-read book, Nestle focuses on breaking down our misconceptions about food and re-educating us about our choices. She covers everything from organic to conventional meat, the amount of sugar in processed foods, portion sizes, food marketing, nutrition labels and childrens’ meals in a simple, relatable way.
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FIRST BITE (HOW WE LEARN TO EAT) Bee Wilson A fascinating look into the science and history of how humans learnt to eat, this book delves into some of the myths about our food choices, and considers some of the different ways cultures approach feeding children. It also has some fascinating chapters on eating disorders in both children and adults, and some excellent suggestions for approaching picky eating. A great book for parents looking to develop a more healthy relationship with food for their whole family.
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GUT (THE INSIDE STORY OF OUR BODY’S MOST UNDERRATED ORGAN) Giulia Enders With 80 per cent of our bodies’ immune system found in our gut, it’s about time we looked more closely at what we were eating and how we care for our gut health. Enders covers the fascinating relationship between gut bacteria, diet, mood, obesity, chronic diseases, digestive issues, allergies and more – backed up by considerable scientific research, but all delivered with a humorous, easy to read approach.
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DEEP NUTRITION Catherine Shanahan (MD) & Luke Shanahan A revolutionary book which considers the idea that modern diets are making us sick. From the dangers of industrially-produced and processed foods, to ideas on how to revert that damage by returning to an earlier way of eating, this book is an extraordinary, and vital, look at how you can make a difference with your own diet.
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IN DEFENSE OF FOOD Michael Pollan No nutritional book round-up would be complete without a title by Michael Pollan, a modern authority on food, its effects on our health and its political, economic, and environmental implications. In this book, he posits the argument that the more we focus on the complexities of nutrition, the less healthy we become, and says that we need return to simpler way of eating.
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THE NOURISHED KITCHEN Jennifer McGruther This is the essential guide to the traditional foods movement - a fad-free approach to cooking and eating that emphasises nutrient-dense, real food and values quality, environment, and community over the convenience of processed, additive-laden product. Featuring wonderful farm-to-table recipes for health and wellbeing, including bone broths, fermented vegetables and raw dairy, McGruther guides you through her traditional foods kitchen, teaching you how to prepare wholesome, nourishing foods, and encourages a mindful approach cooking and a celebration of old-world culinary traditions.
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Strong Body, Strong Mind Regular physical activity can improve brain function throughout a lifespan says Christopher Bergland
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very day, a new study is published heralding the benefits of physical fitness. Everybody knows they should probably exercise more... but finding the motivation and the time to do so can be difficult. How much do you work out each week? Hopefully, the new findings that physical activity can improve cognitive function throughout a lifespan will motivate you to exercise more—regardless of your age. This week, two studies were released showing that physical activity done today can benefit cognitive function for decades down the road. Countless other studies have shown that regular physical activity and fine-tuned motor skills benefit cognitive function beginning in infancy and continuing through every stage of our lives. START YOUNG In the first study, researchers from the University of Minnesota found that young adults who run or participate in aerobic activities preserve their thinking and memory skills for middle age. For the Minnesota study, 2,747 healthy people with an average age of 25 participated in a treadmill test two decades ago, and then again twenty years later. Cognitive tests were taken 25 years after the beginning of the study to measure: verbal memory, psychomotor speed (the relationship between thinking skills and physical movement), and executive function. People who had smaller decreases in the time it took to complete the treadmill test 20 years later were more likely to perform better on the executive function test than those who had larger decreases. Across the board, the researchers found better verbal memory, faster psychomotor speeds, and improved executive function at 43 to 55 years of age to be clearly associated with better cardiorespiratory fitness (CRF) 25 years earlier.
PROTECTING THE MIND The second study, from Finland, found that middle aged people who are physically active protect themselves from dementia in older age. Researchers found that participants who engaged in physical activity at least twice a week had a lower risk of dementia than those who were less active. The research also showed that it’s never too late to start. Becoming more physically active after midlife was shown to lower dementia risk. The Finnish researchers said recent findings from the Cardiovascular Risk Factors, Aging and Incidence of Dementia (CAIDE) study also demonstrated that people who engaged in leisure-time physical activity (LTPA) at least twice per week had a lower risk of dementia than individuals who were less active. The researchers emphasize that staying physically active—or becoming more physically active—after midlife may also contribute to lowering dementia risk, especially in people who are overweight or obese at midlife. These results give some clues for ways to structure exercise interventions that can help prevent dementia and extend the quality of midlife to old age. This article previously appeared on psychologytoday.com and is reprinted here with the author’s kind permission.
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Inspire
“Books are a uniquely portable magic” - Stephen King
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Books for the Mind Jason Gutierrez rounds up his ten best books for learning mindfulness.
Mindfulness has exploded in popularity over the last couple decades, aided by the growing number of Fortune 500 companies, celebrities, and authors lauding its everyday benefits. I first fell into mindfulness as a reprieve from anxiety several years ago; and it damn near saved my life. As someone who now practices mindfulness on a daily basis, I love seeing the attention it gets and hearing about it changing peoples’ lives. That said, it can be an intimidating topic to dive into, especially for those who still believe you have to think like a Buddhist monk to truly “get it�. But, every once in a while, I come across a book that I realize would be perfect for a person who is new to or just beginning to discover mindfulness. These are my top ten.
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10% HAPPIER, DAN HARRIS Modern society does a fantastic job of pushing us into a continual state of stress and worry. This, to no one’s surprise, has serious consequences on our physical and mental well-being. Dan Harris masterfully shares the story of his own life and how meditation has helped him live with more compassion and fulfillment.
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WAKING UP, SAM HARRIS This is incredible book to read early on in your journey. Harris basically explains that our concept of the “self ” is false and keeps us stuck in a dreamlike realm of discontent and misdirected thinking. By practicing meditation, we can “wake up” from this state and actually live life, rather than sputtering along on autopilot. Sam is a thought leader in mindfulness for a reason, and his book is a must-read for many.
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THE UNTETHERED SOUL, MICHAEL A. SINGER The Untethered Soul is my most recommended book for anyone looking to get out of their own head, transcend their ego, and get a handle on their anxiety in the process. My favourite lesson from this book (that becomes clear quite early) is that your thoughts do not define you, they’re simply outputs of an always active mind.
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WHEREVER YOU GO, THERE YOU ARE BY JON KABAT-ZINN In this book, Jon Kabat-Zinn provides chapter-bychapter glimpses into the many different facets of mindfulness. It’s a practice about letting go, being non-judgmental, kind, and embracing the present moment. In a way that can’t be explained, this book will help you become more comfortable in your own skin.
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THE HEADSPACE GUIDE TO MEDITATION AND MINDFULNESS: HOW MINDFULNESS CAN CHANGE YOUR LIFE IN TEN MINUTES A DAY BY ANDY PUDDICOMBE The Headspace app changed my life, and without a doubt has changed the lives of many others as well. Headspace’s founder, Andy Puddicombe, is a former Buddhist monk with many years of experience teaching the practice. He does a marvellous job of introducing the topic of mindfulness with stories from his own life and helping people understand just how powerful 10 minutes per day can be.
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THE FOUR AGREEMENTS, DON MIGUEL RUIZ The Four Agreements isn’t your traditional book about mindfulness. Don Miguel Ruiz very gently provides a guide to living life and staying mindful, introducing ancient Toltec wisdom into our modern world. The Four Agreements he discusses are: be impeccable with your word, don’t take anything personally, don’t make assumptions, and always do your best. Be warned, this is a book that you will want to carry around with you everywhere. It’s that good.
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MINDFULNESS: AN EIGHT-WEEK PLAN FOR FINDING PEACE IN A FRANTIC WORLD, MARK WILLIAMS & DANNY PENMAN Mark Williams and Danny Penman are at the forefront of Mindfulness-Based Cognitive Therapy (MBCT), the main topic of this book. Their plan incorporates a series of simple, powerful practices that you can start doing today to disrupt the merry-go-round of exhaustion, stress, anxiety, and depression.
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THE POWER OF NOW, ECKART TOLLE What kind of mindfulness book list would this be without Eckart Tolle? The message Tolle delivers is that of living “in the now” – a concept many adept mindfulness practitioners understand, but one that beginners don’t quite comprehend. Tolle’s enthusiasm and clear, compassionate voice is what makes this book stand out and change the lives of those who read it.
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FULL CATASTROPHE LIVING, JON KABAT-ZINN Full Catastrophe Living is for everybody from the sick to the healthy, young or old, and everything in-between. It’s an amazing book on meditation and explaining the power of mind-body medicine. Since it provides many different types of meditative therapies, it doesn’t go super in-depth, which means it’s the perfect introductory book for anyone whose interest has been piqued.
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This article first appeared on themonklife.net and is reprinted here with kind permission.
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THE MINDFUL PATH THROUGH WORRY AND RUMINATION: LETTING GO OF ANXIOUS AND DEPRESSIVE THOUGHTS, SAMEET KUMAR Kumar’s book is highly relatable to people on all different paths of life. Its main focus is on mindfulness and disrupting the destructive tendencies of your thoughts. It’s a good book to read (and re-read) for stepping out of your constant states of worry and regret. It’s also a great recommendation for anyone struggling with depression or broader negativity. This article first appeared on themonklife.net and is reprinted here with kind permission.
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The Art of Deep Reading Deep reading, also known as slow reading, is the mindful way of enjoying a novel, which can actually have really profound health benefits says Sarah Ditum.
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Dan Culling is a bookseller at Mr B’s Emporium of Books in Bath, and she says that escapism is one of the most important things that her customers look for in a novel: “The world at the minute is so frantic, the news is so upsetting – so they want a story that is well-written and with characters they can empathise with, that is going to take them to this other world.”
tepping into a different world and escaping your daytime drudgery is just one of the many reasons for reading a good novel. Instead of SHARING STORIES skimming over passages and getting side-tracked by Book groups have been in the ascendant for many social media, websites and other distractions, now is years now, and they offer not only companionship the time to slow down and focus on your book. with fellow literary-minded people, but a way to And, there is now more evidence than ever that this deepen your understanding of the books you share. can be good for you. Recent research has actually A book group is “a really good place for people to claimed that reading books reconsider,” says Culling. can keep you alive. A study in “There might be moments “Let us read, and let us the journal Social Science & where, depending on how you Medicine found that those who dance; these two amuseread or where you’re at when read a book for 30 minutes a you’re reading, you’ll really ments will never do any day had a 23-month survival focus in on one part of the book advantage, over those who whereas someone else will have harm to the world.” didn’t read, regardless of their dragged something else out that wealth, education, health or you kind of skipped over.” -Voltaire sex. And fascinatingly, this Online discussion groups advantage was specific to books. No other reading mean it’s possible to share your book with people material did so much good for its readers. who’d never be able to make it to the same room for The researchers put this down to two things. First, a monthly meet-up, while booksellers have come up they said, books encourage “deep reading” in which with many more ingenious ways to bring books to “the reader draws connections to other parts of the you. At Mr B’s, for example, you can arrange a ‘reading material, finds applications to the outside world, spa’ in which Culling or one of her colleagues acts as and asks questions about the content presented.” ‘bibliotherapist’ and gives you a detailed consultation Second, the researchers pointed to books’ capacity to before recommending a selection of books tailored to “promote empathy, social perception, and emotional your tastes and interests. intelligence, which are cognitive processes that can lead to greater survival.” BOOKS FOR THERAPY In utilitarian terms, reading a novel gives your Reading a book is a private experience, but it’s also brain a workout – and the processes you’re exercising an act of communication with public words. That’s are those that relate to your relationships in the real what makes it so powerful: reading is intimate and world, which leads to better relationships which exposed at the same time. It can be a place to escape leads to longer life. to, or a source of comfort. Books can be with us in the most difficult times – THE JOY OF READING literally, in the case of the beloved paperback you can Living longer, having better relationships and slip into your handbag and bring out when you need being a better person are all compelling arguments it. They can be healing, offering consolation to the for reading, but if this is all we read for, we reduce kind of grief that feels too hard even to talk about. reading to the level of a tedious hygiene task, like They are a source of joy: it’s very hard to feel sad flossing your teeth or counting off your five-a-day. when you’re giggling over a Wodehouse, and harder Most of us know, for example, that reading a book still to resist reading the best bits out to bystanders. is a better way to end the day than watching TV or And reading can change your life, which means scrolling through Facebook. There’s a good reason perhaps we should give some credit to the old for this: unlike paper, screens produce light, and light moralists’ contention that it can be dangerous. stimulates your brain into wakefulness. But it isn’t the Once you’ve spent the hours with a book that it promise of sleep that keeps you going back to a book, takes to read it, it’s unlikely that it won’t have some chapter by chapter, night after night: it’s the pleasure influence on you, after all. So give yourself to a book of reading itself. and see what it can give you in return.
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Literary-Boosting Board Games for Children A perfect way to spend more time together as a family and encourage your children’s literacy‌
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TALL TALES: THE GAME OF INFINITE STORYTELLINGÂ A versatile storytelling game, in which you can either tell group stories, each adding in your own aspects, or use the playing pieces to create a dynamic imaginary world. You can even use the story prompts to encourage your children to write their own stories.
SEQUENCE LETTERS A great game for improving knowledge of sounds and letters, players have to match pictures of objects with beginning letter sound cards.
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HEDBANZ A really fun guessing game, where each player must guess the picture object on their headband. It encourages a good use of vocabulary, especially adjectives and description.
BOGGLE A simple word search game you can take anywhere – shake the plastic box to rearrange the letters and see how many words you can find in a short space of time.
All available to purchase at scholastic.
5 APPLES TO APPLES A simple game for expanding our vocabulary. There are two stacks of cards, one featuring descriptive words, the other objects, people, places and events. Players choose the best descriptive card from their hand to compliment the object card word and a judge selects the favourite as the winner.
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A Brief History of Words From the earliest clay tablets to today’s digital tablets, the human race’s relationship with reading and words is an extraordinary one that stretches back over 6000 years, says Emma Johnson
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ince the dawn of time man has wanted to record things in writing. To commit words to the page, to relay events and details for both convenience and posterity and to leave an indelible impression of our time on earth. Just like graffiti artists and rebellious students scrawling ‘I was here’, this need to make a mark, to put down our stories in words or to record what has happened is innately human. History is a story – literally ‘his story’ – and over thousands of years, in various forms, we have committed our stories to stone, pen, wood, paper or computer. PICTURES AND SOUNDS Aristotle, the world’s first psychologist, understood the fundamental difference and relationship between spoken language and written language. “Spoken words are the symbols of mental experience, and written words are the symbols of spoken words.” According to The British Museum, man’s first use of the written word can be traced back to around 3000 BC, invented by the Sumerians who lived in major cities in an area now known as Southern Iraq. Writing initially began as simple record-taking – numbers for grain stores, sheep and cattle that passed between farmers and traders. Marks and shapes made on clay tablets were the format used to record this with symbols for the amounts, dates and objects - and these records are now known as pictographs. These shapes and marks – known as ‘cuneiform’ - began to be assigned sounds, so they could be understood when said out loud, and in turn written down when spoken, which opened the door to ideas and concepts being written down too. At the same time, across the world Egyptian hieroglyphics were being developed, which included a combination of real-world objects and representations of spoken sounds; while similar symbols and inscriptions were being created in Mayan civilisation, which included calendar dates, astronomy and historical events. In China, the earliest writing dates back to the Shang Dynasty, around 1200 BC, created by scribes who carved questions and answers into polished oxen shoulder blades or the under-shells of turtles. The beauty of Chinese lettering has continued to be celebrated, and today calligraphy is considered China’s highest art form.
THE INVENTION OF THE ALPHABET In 2000 BC the Phoenicians developed the first methods to represent spoken language – an alphabet, containing 22 letters, all consonants. A thousand years later, the Greeks made major steps forward when they added vowels to the alphabet, essentially creating the same alphabet we use today, and one of humanity’s greatest inventions. Another 1000 years after this saw the introduction of punctuation – which was first found in Alexandrian manuscripts written by Aristophanes. Lower and upper-case variations of letters appeared around the seventh century, created by medieval scribes, and finally in 900AD spaces were introduced between words. This change made it possible for people to read silently, and heralded a vast increase in the written word. Today, little has changed in the way we format text – writing from the ninth century looks very similar to today’s eBooks, for instance. RECORDING OUR STORY Since then, with the creation of the alphabet, came the emergence and development of holy and devotional texts, followed by philosophy, poetry, reference books and, finally, literature. The exact date of the birth of literature is hard to pinpoint – so much has been lost to history, simply through natural decay or fire, or through the suppression which has been a feature of war and dictatorships for thousands of years. One of the earliest texts in the world that we know of is the ‘Epic of Gilgamesh’, which predates 2000 BC, while the Egyptian ‘Book of the Dead’ has been dated at 1250 BC, which is around the same time as Homer’s ‘Iliad’ and ‘Odyssey’ were written – epic poems which heralded the start of classical antiquity period in the West. At the same time as these writings, Chinese poetry was becoming more and more prolific – it was during this time that ‘The Art of War’ was written, a staggering tome which is still used in military and corporate settings to this day. From the sixth century in Europe, poetry and literature began to really flourish. Initially, literary styles focused on faith-related matters, including extensive writing on the lives of saints, while across Asia and Africa there was a desire to preserve and build upon the work of the Greeks, especially in literature; and many Greek works, preserved and copied carefully by Muslim scribes, remain some of the most exciting and well-recorded instances of early literary writing.
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IMAGINING WORLDS During the tenth century, Arabian fantasy tales also become popular, and over the course of the next 200 years, eventually became part of the Arabian nights tradition, known as ‘The Book of One Thousand and One Nights’ (Arabian Nights) - perhaps the most well-known fiction from the Islamic world. Various characters from this epic have become cultural icons in Western culture, such as Aladdin, Sinbad and Ali Baba. During this time, around the 1300s, British and European literature began to assert itself – Merlin and King Arthur legends rose to popularity, followed by Dante’s ‘Divine Comedy’ and Chaucer’s ‘The Canterbury Tales’, which took literature into a more imaginative and novelistic form, followed by the likes of Robinson Crusoe and Beowulf. It wasn’t until the 15th century Renaissance and
the invention of the printing press, that literature and books had another dramatic shift – at least in European and classical terms – heralding a tradition of novels and literature that has endured to present day. Across the world, literature went from being the preserve of the powerful to a much more everyday commodity. The writing of plays, poems and stories became prolific, through the Baroque, the early modern, Elizabethan, Metaphysical, Augustan, Age of Enlightenment, Romanticism, Gothic, modernist and eventually postmodern periods. Today, popular literature has developed a host of different genres, including fantasy, romance, young adult and science fiction, all which continue to garner a loyal following, while – with the advent of tablets and eBooks - reading itself has never been more popular.
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TYPES OF LITERATURE
- NON-FICTION Essays & Reference Books – including cookery and recipe books, travel guides, self-help books, theoretical books, philosophy etc Biography – a history of someone’s life written by a third person Autobiography/Memoir – a personal history of someone’s life, written by the subject Poetry – written in rhythmic style or verse, covering a myriad of subjects and stories, can be very short or thousands of lines long (known as an epic poem) - FICTION Novels – fictional stories in a range of genres including: Fantasy, science-fiction, romance, young adult, mystery, horror, detective fiction, short stories, historical fiction Drama – plays or text of theatrical performances Fables, Fairytales, Legend, Mythology & Folklore - supernatural or extraordinary narratives, often an allegoric story with a lesson/moral, passed down through generations Comics – a combination of visual and written story, renowned for its distinctive illustrative style and often cult followings
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- STORY OF WISDOM -
Hellen Keller and her teacher
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elen Keller is one of the most memorable to understand letters, how to behave, what things women in history. Despite being rendered were and even how to talk. blind and deaf by a severe illness at Her methods were extraordinary - Anne taught just 19 months old, she learned to Helen the word ‘water’ by using a communicate in other ways and has ‘With the support water pump. Anne wanted Helen to lived a life devoted to helping others. fill up a pitcher, and when Helen felt of her teacher, Her faith, determination and spirit the water running on her hands, Anne helped her to accomplish far more her the letters W-A-T-E-R. Helen dedicated taught than many people expected. In fact, Later, Anne taught Helen how to talk her life to others’ by placing Helen’s hands on her lips she won the admiration of famous figures from all over the world. and throat so Helen could feel the When Helen was seven years old, her parents hired sounds and vibrations. Anne also taught her how to a teacher for her to help with many of the life tasks manage simple tasks and activities in a public space. she had ahead of her. Anne Sullivan Macy became a Encouraging her to eat using a spoon and a fork and vital part of Helen’s life – helping her in unique ways not spilling things.
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With Anne’s support, Helen’s accomplishments included going to college, learning to read and write in Braille and writing her own book – ‘The Story of My Life’ which she wrote while in college. Helen went to Radcliffe College, and graduated in 1904, having learned five different languages. She was the first deafblind person to receive a Bachelor of Arts degree. She wrote using two typewriters - one was regular and another one Braille – and used the Braille typewriter to write books, letters and articles. Anne would use the typewriter to rewrite the college books in Braille so Helen could then keep up with all her required reading. Helen’s achievements and persistence are incredibly important to other people with disabilities, because she inspired people. She showed the world
that deaf and blind people deserved respect. She founded an organisation in 1915 - Helen Keller International - which was dedicated to preventing blindness and teaching people how to live well. The organisation printed books and music in braille and these books continue to help blind people to learn, read and study. With the support her amazing teacher Anne, Helen Keller dedicated her life to helping others. She was a writer, speaker and advocate with a spirit of determination renowned throughout the world. Her incredible life will be celebrated for centuries to come.
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Al-`Aleem – the All-Knowing The One who comprehends everything. The One who is intuitively aware of all things, even before they happen The One who knows with certainty. The One whose knowledge of past, present and future is deeply rooted and complete in all respects. One from whom no knowledge is concealed. The One who is aware of the complete details of all matters. The Omniscient One.
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A Gateway to Knowledge
by Dr Asma Naheed, Educational Psychologist, Special Needs Consultant and Public Speaker
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f we look at the contribution reading has made to children’s lives, there is no doubt that we also start to map out a much stronger case for the role of libraries in this important aspect of childhood. Libraries are something we are passionate about, and they play an incredibly important role in helping children enjoy reading, and also to practice this vital skill. And, libraries are changing. They’re no longer just places to get books, but many have become an active force for social change, promoting reading groups, author events, rhyme times and much more. As gateways to knowledge and culture, libraries play a fundamental role in society. The resources and services they offer create opportunities for learning, support literacy and education, and help shape the new ideas and perspectives that are central to a creative and innovative society. Libraries also help ensure an authentic record of knowledge created and accumulated by past generations. In a world without libraries, it would be difficult to advance research and human knowledge or preserve the world’s cumulative knowledge and heritage for future generations. Library and society are interlinked and interdependent with each other. Society without libraries has no significance, and libraries without society have no origin. To serve as a vehicle of social progress, the library plays a vital role. Twenty-first century academic libraries extend beyond the walls of their individual institutions to online open access information spaces, dealing with intelligent internet sharing tools and online social communication and networking technologies. Technology has even changed the way we use libraries. For instance, instead of searching the dusty shelves one by one, you can simply reserve the book you want online, before picking it up in person. Some modern libraries even provide their members with opportunities to borrow e-books and gain online access to their database. With the rise of online versions of eBooks or even audio books, we face the question, do we still need libraries in this digital age? Surprisingly, the answer is yes. A huge population do not have easy access to internet and many users are still unable to perform a simple inquiry on search engine platforms. A common behavior for users is just to click on the
top-most result or the first article that appears on a Google search. This behaviour can skew research. So, even though technology plays a significant role in our society, libraries are crucial because of the authentic and wide array of information they can provide to the general public. The United Nations 2030 Agenda for Sustainable Development is a framework of 17 sustainable development goals with a total of 169 targets spanning economic, environmental and social development. They lay out a plan for all countries to engage actively in making our world better, with no-one left behind. Building modern libraries is a key aspect of achieving these goals. UAE government have undertaken many unique initiatives to promote the reading culture here. A library has been opened at Abu Dhabi International Airport as part of a nationwide project to create a culture of reading, while Sharjah (UAE) was named World Book Capital for the year 2019 by the director-general of UNESCO, Irina Bokova. Part of the literary scene in Sharjah includes a mobile library -Knowledge without Borders - a cultural project that has so far visited 250 locations across the UAE, encouraging residents to read more books. And of course, there is the Sharjah International Book Fair (SIBF) is one of the largest book fairs in the world, the most prestigious in the Arab world and home to the most exciting literary event in the region. The main aim of SIBF is to encourage reading among people, especially the younger generation, by making quality books accessible to them at affordable prices. Libraries and books store the energy that fuels the imagination. They open up windows to the world and inspire us to explore and achieve, and contribute to improving our quality of life. Libraries change lives for the better.
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This month I am.. .… Trying to solve..
Reading..
The Child That Books Built by Francis Spufford
Listening to..
A staggering autobiography, that is both a delightful walk through some of our best-loved children’s books from The Chronicles of Narnia to The Hobbit – and a retrospective look at the truths we take as universal as a child, but understand with new eyes as an adult. Francis Spufford discovers both delight and sadness, in this widely celebrated memoir of a boy who retreats into books, faced with a tragedy in his family.
Ted Talk: What do we lose by choosing non-fiction over fiction? Tomas Elemans, brand protection manager at Tommy Hilfiger and Calvin Klein, says there’s an important side effect of reading fiction: empathy - a possible antidote to a desensitised world filled with tragic news and headlines.
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“A book is a gift you can open again and again� ~ Garrison Keillor
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‘‘Books are a staircase to unknown worlds” ~ Jason Ellis