United British Expats magazine number 13

June 2021

Studying at MiuC A GlAnce of the Benefits

the Luxury Ski Show

how to ChooSe the perfeCt faMiLy Ski hoMe

the future

how Certain are teenagerS that they have one?

CONTENTS 3 Cover Story A Glance of the Benefits of Studying at MIUC 7 Feature The English Education: Finding the Best UK Boarding School for Your Expat Child 8 Feature The Future – How Certain Are Teenagers That They Have One? 12 Travel How to Choose the Perfect Family Ski Home 16 Health & Wellbeing 5 Powerful Reasons to Eat Slower 18 Javea Sisters Javea Sisters Take on Fashion Giants 22 Feature Is Your Cup Full?

24 Beauty How to do Summer Skincare Like an Expert 28 Feature A Well Lived Life of Purpose 30 Food 16 Great Healthy Dinners in 10 Minutes or Less 33 The Good Read David Byrne’s Bestsellers

COLOFON CEO and Founder:

Abdelhadi Rhiti Chief Editor:

Paula Rapsiewicz Art Direction and Lay-out:

Jacqueline Brugman

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weLCoMe to aLL of

our readerS

Whether you’re here for the first time, or already had the pleasure of reading some of our previous issues, I want to give you a warm welcome and thank you for supporting us here at United British Expats.

We believe in restoring hope, uplifting our readers and contributing to the great awakening of the world. We’re here to remind you that no matter what challenges and obstacles you face, you are the creator of your own dreams, and you can achieve them by practising self-love, self-belief and trusting in yourself and your journey.

I want to take the time to thank all of our wonderful contributors who are helping fulfill both your dreams, and ours. The stories we bring you are based on real life experience and struggles faced by our writers, to help you overcome yours.

As the storm comes, our employees and contributors work their magic to restore faith and bring hope into our lives again.

United British Expats Team

COVER STORY

A GlAnce of the Benefits of studyinG At Miuc

Marbella International University Center (MIUC) is an international university in the heart of Marbella providing modern higher education in English. uBe-3

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COVER STORY MIUC regularly hosts sports, social and cultural activities for outdoor activities, and also provides a platform for a dozen hobby clubs, allowing students to unleash their potential in the arts, sports, music and philanthropy.

MIUC's unique combination of strengths enables students to acquire all the knowledge and skills they need to pursue a successful career in the highly competitive world of business and politics, while gaining an unforgettable personal experience and enjoyment of the learning process.

WhAt MAkes Miuc so unique?

Quality and relevance of educational programs MIUC offers a wide variety of undergraduate and graduate programs, preparing highly sought after professionals and future leaders in the fields of international business, international relations, marketing and advertising, psychology and sports business management.

All MIUC programs are accredited in accordance with the Bologna Convention and European educational standards. The university's educational modules are taught by an experienced international faculty of highclass academics and specialists in various fields of business, politics and science.

In addition, the university fruitfully cooperates with prestigious educational institutions of other countries: University of West London (UK), MGIMO (Russia) and Glenville State College (USA). These collaborations give students the opportunity to take a joint program and receive a double degree with the University of West London or MGIMO, or take an exchange program at Glenville State College.

leArninG ApproAch: student oriented One of MIUC's priorities is to provide the best possible learning environment conducive to the personal, professional and academic growth of students.

Therefore, the educational process is based on an individual approach to each student, which is possible thanks to small classes, interactive lessons and the personal attention and support of teachers.

High-quality classroom equipment, advanced technology and multimedia solutions help students to

obtain and apply knowledge in the most optimal way, as well as choose offline, online or blended learning formats.

The university pays great attention to preparing students for professional activities, providing an opportunity to undergo internships in Spanish and foreign companies and gain the necessary experience to start a career after graduation. As knowledge of languages is one of the defining factors of professional success, MIUC conducts courses in Spanish, Chinese, French and Russian, and also offers preparatory English courses for students who wish to improve their language skills before starting their studies.

student support: A hoMe AWAy froM hoMe Another MIUC priority is the well-being and safety of our students. Our team is happy to do everything possible to make students feel at home and could count on 24/7 support. This includes assistance with visa, immigration and home search, private health insurance, psychologist and coach services, and more.

During the global pandemic, MIUC has implemented stringent protective measures in accordance with the requirements of the health authorities, ensuring a safe learning process on campus.

A Busy student life MIUC is more than just learning. This is a busy student life, unforgettable impressions and reliable friends for life. MIUC is for those looking to pursue a top-notch degree and build a successful future without compromising on the quality of life in the present. The rich extracurricular program, multicultural environment and exceptional location help to ensure this balance.

MIUC regularly hosts sports, social and cultural activities for outdoor activities, and also provides a platform for a dozen hobby clubs, allowing students to unleash their potential in the arts, sports, music and philanthropy.

MIUC students, faculty and staff come from over 75 countries and speak 35 languages. This diversity of cultures and life experiences, along with the cosmopolitan environment of Marbella, gives students uBe-5

COVER STORY

a unique opportunity to experience the world and become part of a large international family.

The university is located in a cozy historic villa overlooking the sea in the prestigious El Pinillo area, 10-15 minutes walk from the center of Marbella and the beach. The university has everything you need to create a pleasant and productive atmosphere: modern classrooms, a library, a media laboratory, a dining room, a recreation area, a picturesque garden, a swimming pool, as well as tennis, football and basketball courts.

the success of our students And AluMni Upon graduation, MIUC alumni work in private, public and non-governmental organizations in Spain and abroad. A number of MIUC alumni are pursuing doctoral programs at major institutions. In addition, the knowledge and experience gained at MIUC allows many of our students and graduates to successfully run their own business.] uBe-6

hoW to Apply to Miuc?

MIUC's motto is “Live. Learn. Explore.” We invite everyone who shares these values to become a part of our friendly international family. You can get detailed information about the university and the rules of admission by contacting us in any way convenient for you.

Watch the MIUC Admissions Committee Member, Hitch Amiar, giving a glance of the benefits studying at MIUC https://www.youtube.com/watch?v=Eiq6HnYwseU Address: Avenida Don Jaime de Mora y Aragón, s / n Finca El Pinillo 29601, Marbella, Málaga Phone: (+34) 952 860 000 Email: info@miuc.org Instagram: @miuc_univerisity Facebook | LinkedIn: Marbella International University Center www.miuc.org

FEATURE

Saving hospitals to protect lives in conflict regions We are living in difficult and complicated times. We are all aware that many people are struggling and having a hard time. But we should not forget, we are not alone. Others might need help too. That is why Immucura Med created a task force to help and save hospitals in need.

Hospitals struggle because of the Covid situation, but they are the key to prevent further escalations. They are the only emergency care in their region, and we need to make sure that they are functioning. Immucura Med has set itself the task of starting exactly at this point and saving hospitals to save lives.

To start with this project, Immucura Med has picked a very specific object, the Levant Hospital in Beirut. This region has experienced a huge damage, the financial crisis and the health situation in Lebanon has to be taken very seriously. The Levant Hospital is unique in Beirut, but it is going through a very tough financial situation. Supplies and medicines must be purchased in Dollar, meanwhile the patients pay in Lebanese lira.

Together with a team of experts, Immucura took the initiative to save the hospital. The aim is to set up the first and only stroke and heart disease ambulance in Lebanon so that emergency patients can receive the therapy that is so important in the first few hours.

In addition, the hospital is to be repositioned as the first integrative hospital in the Middle East with alternative highperformance therapies. “My goal is to bring European medicine standards to the hospital and help people in need”, says Johannes Schumacher, CEO of Immucura Med. The company was founded by him in 2014 with the aim to offer advanced and personalized alternative medical options for people suffering from cancer. Within three years, Immucura Med started enabling DCT treatments, and from 2018, Immucura Med began to expand its services to other countries. It established branches in Germany, the United Kingdom and Gibraltar.

This new project in Beirut is just the start of an interesting journey and adventure Immucura Med has taken on.

Hopefully in the future there will be many more hospitals saved from financial ruin, repositioned I to help the ones, who really are in need: the patients.

Written by Abdelhadi Rhiti uBe-7

Jimmy Beale, Founder of The English Education

the future Anyone who has to predict the job market for young people leaving school in the next few years has a very difficult task.

Not only has the global pandemic “upended” any economic and sectoral forecast, but the mental and social impact of the last twelve months on all young people has been significant. uBe-8

Recent research by the Mental Health Foundation and Swansea University has shown the vast majority of (68 per cent) British teenagers fear the pandemic will make the future worse for people their age.

Professor Ann John, of Swansea University, said: “The pandemic has disrupted the lives of millions of British teenagers. As our survey shows, many are worried about their mental well-being and the future. Over two-thirds have felt alone. Prioritising the mental health of teenagers throughout the Covid-19 pandemic and beyond is critical.

That is why we need to take action now, to make sure support is available for those who need it, while guaranteeing access and enabling transitions to training, education and employment. Only through being proactive can we ensure the pandemic does not have long-lasting consequences.” Shockingly, pessimism increases fairly steadily with age, the survey found: from 57 percent of 13 year-olds surveyed saying life will be worse for their age group, to 78 percent of 19 year-olds.

FEATURE

hoW certAin Are teenAGers thAt they hAve one?

Having been heavily involved over the past few years in supporting the outstanding work of Samaritans and their support for the young in schools and universities, mental health issues are close to my heart. I have been chatting to pastoral leaders and others in many independent boarding schools in recent weeks and am especially grateful to the teams Dauntsey’s School, Lancing College and Lord Wandsworth College for their contributions to this article.

This is a time for teenagers to focus on what they can control rather than being afraid of what they cannot. There is something immediately liberating and empowering when children can take responsibility for things around them; even more so when it means they can focus on future goals and ambitions.

There are activities which teenagers can do now which will enhance their prospects of getting a future job, whether after university or direct from school. Employers and university selection panels are looking for young people who have

gained transferable skills, all of which have been shown to impact positively upon on job satisfaction, graduate recruitment, and job application screening. These skills are not necessarily taught at university but are being acquired every day at good schools, especially at UK boarding schools.

Transferable skills include independent learning, communication, team working, problem solving, listening, and an ability to self-reflect and to set goals. UK boarding schools offer the perfect place for young people to build and hone these skills in a safe and supportive community.

Trying new things, learning exciting skills and making a wider group of friends, whilst living away from home, is a happy by-product of the whole experience. Not only is the teaching and learning environment at boarding schools of the highest quality, but care, attention to the individual and time spent on supporting mental health and well-being, as well as career advice about direction after school, is offered in spade loads. uBe-9

Tom Rimmer, Head of Sixth Form at Lord Wandsworth College reports that pupils have shown extraordinary strength through adversity since the start of this pandemic. He says “Many are understandably anxious about the cancellation of their exams and the as-yet unknown grading process.

However, our principle of +2 has been brought into sharp focus for many. It is an aspiration and a mind-set that encourages pupils to project themselves two years into the future; so for our sixth formers, this involves proactively planning and preparing for university and beyond. In lockdown, Sixth Form tutor groups have been channelling their energy into their own ‘Change-maker’ initiatives by seeking to have a positive impact in the local area by supporting food banks, local charities and community groups. We have also set up a series of ‘LWC Focus’ talks that have helped pupils to make up for cancelled internships and work experience by connecting with a wide range of Sternians (old boys and girls), parents and friends of the College”.

Key here has been the way that the support has been offered – Tom readily admits that a fine balance must be struck; there is no point in looking ahead if teenagers feel that their future prospects have been shattered by the impact of the uBe-10

pandemic. Any such work must be handled with sensitivity, and is best delivered alongside well-being programmes.

Ann Jackson, Pastoral Deputy Head at Dauntsey’s School reports that their pastoral care programme is well supported by two school counsellors, based in the Medical Centre and to whom pupils, parents and teachers can refer – there is no additional cost for a pupil to access this service.

Dauntsey’s also offers a “Listening Service”, comprising 28 volunteer listeners ranging from Year 10 to Upper Sixth pupils.

Each volunteer receives training focussing on safeguarding and confidentiality, and gives guidance on how to provide support and when to refer pupils to a counsellor or a member of the pastoral team. Listeners are identified by a silver badge on their jacket or blazer and posters are displayed around school with contact details of the listeners, along with those of the school safeguarding leads and counsellors. Pupils can chat to listeners anywhere in the school and there is also a meeting room dedicated to the service. Topics vary widely, but often relate to stress and anxiety, homesickness and friendship issues. Carol Couple, School Counsellor, oversees them and trains the listeners – she is ably supported by her trained therapy dog, Hollie!

FEATURE

Ann Jackson comments, “Good mental health and wellbeing must be embedded into the culture of all our schools. It is encouraging to see that the conversation around mental health is growing nationally and with high profile campaigns encouraging us to talk about how we feel, it is important that pupils can access the support that they need and it is reassuring for pupils and parents to see that talking about worries and emotions is part of the culture at school”.

Diana Cree, Lancing College’s Director of External Relations, recognises that progression into employment is different for every child. Some students have a clear career goal from an early stage and for others the road is less clear; she sees the school’s role as being there to support the individual needs of each child.

workshops, external speakers, workplace visits, tutor support, and links with OL professional networks. Last term alone over 45 OLs and parents were involved in supporting current pupils through the various activities in the My Future programme. After leaving, pupils become OLs and gain access to the online portal Lancing Connected, where they can network with over 1,000 former pupils spread around the world working in a host of different areas.

Having read the Mental Health Foundation’s article and feeling shocked by some of the pretty distressing statistics therein, it is so important that the issue of mental health support and well-being for the young continues to rise closer to the surface. Let’s keep doing something about it, and of course let’s celebrate when we see it being done well.

Written by Jimmy Beale, Founder of The English Education.

Pupils at Lancing have received their own personalised career profile since 2019 and this has been followed up for Year 11 pupils with specialist careers advice; 79% of pupils have said that this has helped them think about career options. The personal profile is a live assessment and can be redone at any time as career ideas develop. In the Sixth Form, options are expanded and explored further through Careers in Depth

If you’d like more information or advice about how to find the right school for your child please get in touch, visit https://theenglisheducation.co.uk

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hoW to choose the perfect fAMily

ski hoMe

If you’re looking to purchase a ski property, there is a lot to consider. Add kids into the mix and it’s easy to feel a little lost. So, how do you choose the perfect family ski home? The writers at The Luxury Ski Show provide some suggestions. uBe-12

TRAVEL

does the locAtion suit fAMilies?

Les Gets in France is a great option for families. Being under an hour from Geneva, there’s no tedious transfer from the airport, and the resort itself offers a variety of runs for all abilities.

Your chosen ski resort should cater to the needs of the whole family. Are you beginners or more seasoned skiers? Maybe you’re a combination of both. Our advice is to choose a location that has a good selection of slopes that vary in difficulty.

You’ll find 7 green slopes, 13 blues, 26 reds and 8 blacks, so complete beginners have the chance to learn the ropes, whilst advanced skiers can explore the more challenging runs. There is also a separate beginner area, as well as several British ski schools. uBe-13

TRAVEL

On the other hand, if your children are more experienced skiers, Nendaz in Switzerland is a good choice. Situated in the popular 4 Valleys ski area, Nendaz is surprisingly affordable when compared to neighbouring Verbier, and is perfect for thrill-seekers who can explore the numerous off-piste trails.

Are there Activities off the slopes?

We all know that children seem to have endless amounts of energy, so choosing a resort with plenty of activities off the slopes is key. It also means you are free to put your feet up with a glass of wine without having to entertain the kids!

Livigno in Italy is hugely popular with families and is a fantastic all-round resort. Not only is it a tax-free zone with great ski schools, but non-skiers, or those taking a break from the slopes, can enjoy all sorts of activities, including ice skating, snow tubing and dogsledding. There is also a large swimming pool, bowling alley and kids fun park with games and inflatables. uBe-14

hoW Much Are lift pAsses?

If you’re planning on visiting your ski home regularly, then the cost of lift passes is an important factor to consider, especially if you are a larger family.

Some resorts offer family ski passes and discounts if you buy online. For example, Morzine in France offers a 10% discount for ski passes bought online, as well as for groups of four or more people.

So, it is definitely worth doing some research – it could save you a lot of money in the long run!

could you rent out your property?

If you have children of school age, then you’re fairly limited as to when you can go and use your ski home as a whole family.

Outside of the school holidays, the property is likely to be sitting empty.

The good news? Ski homes are one of the most lettable forms of real estate, so this can actually work to your advantage. Why not rent out your chalet or apartment to those holidaying outside of the school holidays?

To really maximise your potential rental income, choose a dual season resort (one that is open and thriving in both the winter and summer) to be in with the best chance of yearround occupancy.

Many resorts are great bases for summer alpine activities like cycling, hiking and golf. Alpe d’Huez in France is a wellestablished dual season resort, attracting thousands of cyclists each summer who attempt to conquer “cycling’s most famous mountain”.

Another option you might not immediately think of is Sierra Nevada in Spain – yes, you can ski in Spain! Along with excellent skiing in the winter, the list of summer activities on offer is endless. Kids and adults alike can try zip-lining,

trampolining, cycling, paragliding, horse-riding and climbing to name just a few! You can even brush up on your Spanish and impress the locals at Spanish language classes on the resort.

luxury ski shoW virtuAl event Do you have further questions about purchasing a ski property? Hear from international snow and ski experts at The Luxury Ski Show virtual event.

The only online event of its kind, you can visit the Exhibition Hall, Lounge and Seminar Theatre all from the comfort of your sofa. The event will feature international real estate agents, lawyers, currency specialists and IFAs, among many others.

Whether you are looking for the perfect ski property, the latest mountain fashions or advice from the experts, you’ll be able to find it here. Register your interest for tickets today.

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H E A LT H & W E L L B E I N G

5 poWerful reAso

One of the problems in our daily lives is that many of us rush through the day, with no time for anything … and when we have time to get a bite to eat, we gobble it down.

That leads to stressful, unhealthy living.

And with the simple but powerful act of eating slower, we can begin to reverse that lifestyle immediately. How hard is it? You take smaller bites, you chew each bite slower and longer, and you enjoy your meal longer.

It takes a few minutes extra each meal, and yet it can have profound effects. uBe-16

You may have already heard of the Slow Food Movement, started in Italy almost two decades ago to counter the fast food movement.

Everything that fast food is, Slow Food isn’t.

If you read the Slow Food Manifesto, you’ll see that it’s not just about health — it’s about a lifestyle. And whether you want to adopt that lifestyle or not, there are some reasons you should consider the simple act of eating slower:

ons to eAt sloWer 1

A growing number of studies confirm that just by eating slower, you’ll consume fewer calories — in fact, enough to lose 20 pounds a year without doing anything different or eating anything different. The reason is that it takes about 20 minutes for our brains to register that we’re full. If we eat fast, we can continue eating past the point where we’re full. If we eat slowly, we have time to realize we’re full, and stop on time. Now, I would still recommend that you eat healthier foods, but if you’re looking to lose weight, eating slowly should be a part of your new lifestyle.

2

starts in the mouth, so the more work you do up there, the less you’ll have to do in your stomach.

This can help lead to fewer digestive problems.

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Eating slowly, and paying attention to our eating, can be a great form of mindfulness exercise. Be in the moment, rather than rushing through a meal thinking about what you need to do next. When you eat, you should eat. This kind of mindfulness, I believe, will lead to a less stressful life, and longterm happiness. Give it a try.

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This reason is just as powerful, in my opinion. It’s hard to enjoy your food if it goes by too quickly. In

Our hectic, fast-paced, stressful, chaotic lives —

fact, I think it’s fine to eat sinful foods, if you eat a small amount slowly. Think about it: you want to eat sinful foods (desserts, fried foods, pizza, etc.) because they taste good. But if you eat them fast, what’s the point? If you eat them slowly, you can get the same amount of great taste, but with less going into your stomach. That’s math that works for me. And that argument aside, I think you are just happier by tasting great food and enjoying it fully, by eating slowly. Make your meals a gastronomic pleasure, not a thing you do rushed, between stressful events.

the Fast Life — leads to eating Fast Food, and eating it quickly. This is a lifestyle that is dehumanizing us, making us unhealthy, stressed out, and unhappy. We rush through our day, doing one mindless task after another, without taking the time to live life, to enjoy life, to relate to each other, to be human. That’s not a good thing in my book. Instead, rebel against that entire lifestyle and philosophy … with the small act of eating slower. Don’t eat Fast Food. Eat at a good restaurant, or better yet, cook your own food and enjoy it fully.

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If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually

TasTe life iTself Post written by Leo Babauta uBe-17

jAveA sisters tAke (left to right) Sisters Yaa & Ako Bekoe

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FEATURE

on fAshion GiAnts Two sisters from Javea, Costa Blanca, are taking on the giants of the fast fashion industry by launching their own completely sustainable chic apparel range called, Nao Naï, launching today.

Sisters Ako (30) and Yaa (age 26) Bekoe believe that inexpensive throwaway clothing is long past its sell-by date.

They wish to help guide others’ lead a more ‘green’ way of life over at Nao Naï, a platform where you can shop sustainably which also features healthy living and lifestyle tips for those looking to become more eco-friendly.

The girls, originally from London, moved to Spain with their parents back in 2002. Growing up on the Costa Blanca they developed a deep appreciation for the natural beauty of coastal Spain, plus the animals, fauna and surrounding ecosystems it supports. They became vegetarians, developed a love of yoga and an interest in ethical business practices from a young age.

Ako says, “My sister and I began to look online for organic clothing that reflected our beliefs. We knew that the fashion industry is one of the biggest contributors to environmental pollution so we didn’t want to wear fast fashion; we wanted to invest in long-term wardrobe staples, but we couldn’t find anything that embodied our style which was flattering and exciting”.

“This then planted a seed and we began to think maybe, just maybe, we could source and produce our own range of clothing and accessories for others like us and so Nao Naï began to come to fruition”.

We understand that by changing ourselves the world changes Yaa adds: “Nao Naï is made up of people who truly try to live a sustainable lifestyle in all its facets, from nutrition and fitness to personal growth. Not because it’s trendy, but because we value the benefits it brings to our lives and to those around us, and we understand that by changing ourselves the world changes”.

It has taken lots of hard work and now the Bekoe sisters are proud to launch their new capsule collection featuring 11 organic T Shirts and locally produced cork clutch bags and purses for sale on their website www.naonailife.com.

By ethically sourcing their product materials and producing small, online collections there is less waste, a respect for the environment and most importantly, the girls are able to give back to those who need it most, the workers, by creating jobs locally.

“Our collection of vegan cork bags are created and lovingly handmade in the Marina Alta area of Costa Blanca using timehonoured artisan traditions handed down through generations” explains Ako. “We would love to create more product ranges with these skilled workers creating more jobs. We are truly delighted to be giving something back to the local community”. In a fast-paced ever changing world, it is fitting that the Bekoe sisters are recognising and appreciating artisan craft.

“We are a small team of women, sisters and Handmade artisan Lyra Cork Bag in turquoise friends who share a love for all things natural - sustainability for us is more than an Although it has just launched, Nao Naï has already been outer attitude. Since the pandemic, this past year has given us recognised by a leading holistic fashion industry body and time to reflect. Now, more than ever, it’s time for community has been awarded the Real Sustainable Fashion 2021 and conscious shopping with kindness and intention”.

Certification.

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Some of the pastel hued TShirts bearing the brand’s logo

“Overall, the fashion industry needs to fundamentally change.

Here at Nao Naï we want that change to begin with genuine sustainable approaches. We would encourage people to green up their wardrobes” says Ako “and of course this comes alongside a real respect for the planet”.

To find out more, head over to: www.naonailife.com where there is a launch offer, exclusive to our readers, 20% off all products until 23/07/21.

fAst fActs • The real price of fast fashion is paid by the workers and the environment. It promotes: • Unfit working conditions • Excessive water consumption and pollution • Poor wages, especially in developing countries • Dumping of chemical waste • Lack of basic sanitation and hygiene • Child exploitation

eAsy WAys to help!

• • • • •

Buy organic fabrics or biodegradable materials Choose quality over quantity Donate old clothing Consider make do and mend or vintage clothing Shop with companies who give back

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hoW our products Are MAde Our cork bags are entirely handmade in Spain using Portuguese cork which is PETA-Approved-Vegan. Additional accessories such as zips, buttons and linings are bought locally. We use upcycled materials whenever possible and have even opted for organic cotton labels to keep them as environmentally friendly as we can.

Our Tees are made from 100% organic Indian cotton which are certified by Fair Wear Foundation (FWF) and OEKO-TEX. They are printed and embroidered in Spain in different towns of the Marina Alta. Each t-Shirt is made-to-order to avoid unnecessary production and waste and retail between 16 and 28€. We are constantly trying to improve the way we manufacture and are currently working on a collection which will be made entirely with natural dyes.

For more tips on sustainable living and practical solutions on how to lead a greener way of life, Nao Naï publish a weekly blog written in Spanish and English here: www.naonailife.com/blog FOR MORE INFORMATION, OR INTENT TO PUBLISH, PLEASE CONTACT GAYNOR DAY +44 7815 064 038.

Rights reserved.

FEATURE PICTURE CREDITS TO: NAO NAï AND SOUL REBEL STUDIO https://www.soulrebelstudio.com Jeannine Escolano wearing the Celeste Tee

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FEATURE

iS your Cup fuLL?

So often when I’m chatting with other mums, I hear the same thing…”ugh, life is just so busy!” But when I start to dig into that busyness, understanding what is keeping them running from A to B, I discover that they are just doing ‘stuff’.

Often they are super busy doing ‘stuff’ for others. Doing stuff because it's a habit. Doing stuff because they feel they have to fill in their day. But there isn’t always any consideration for what they’re doing and why.

Which usually leads to a discussion around feeling fulfilled, which they are not. Why? Because they are not filling their own cup.

Have you stopped to think about what fills your cup?

We do get busy as mums, especially expat mums. We are taking care of the family, we are taking care of the home front,

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and sometimes we are also doing things for our spouse (I often provide HR advice to hubby!?!)

But in that busyness we lose sight of who we are. What we want. What makes us happy and fulfilled. And when we lose sight of who we are, we also start to lose confidence in ourselves.

Perhaps you too have lost sight of what fills your cup. Well I am happy to share there are simple steps you can take to start filling your cup. Today I am outlining three of these steps.

if you truly want to feel more confident in yourself, this is your time to show up!

Firstly, discover your personal strengths. Knowing your strengths will help you to become more resourceful during difficult moments of your life. Furthermore, you will be in an optimal position to take advantage of critical opportunities that only become available when you’re focused on the right kinds of things.

Secondly, discover your true passions. Your passions are what can get you through even the worst days. If you are struggling, your dreams and passions are your reason to keep going. They are why you wake up in the morning and try again. They are what makes your entire life worth living.

And finally, map out your vision for your best life. Your vision can guide the decisions you make, influence your behaviour and create meaning. Your vision is unique to you. What you identify with as your vision or path, may be very different from others.

If all this sounds like something you want to do for yourself, then I invite you to download this free workbook >>www.expatparentingabroad.com/gift<< and start now to fill your own cup.

Stop wasting time and energy trying to do this on your own and learn what makes you happy, because I think you’ll discover (or already know) that as mums we lose ourselves and knowing what makes us happy and fills our cup is essential.

If you truly want to feel more confident in yourself, this is your time to show up!

Stop feeling empty with your life and start now to fill your cup, gain confidence in yourself and start showing up differently for yourself and your family.

Still not sure? This is what Rachael had to say “I'd forgotten who I was because I was so busy trying to be a full time wife and parent for the last 10 years. Emily helped me rediscover my passions and purpose in life. Now I feel clear about my direction professionally and can enjoy my time with my family.”

Written by Emily Rogers uBe-23

BEAUTY

how to do summer skincare like an expert

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In summer, the skin and the body become more dehydrated as the body temperature rises and the metabolic processes increase.

This means your skin is metabolising faster and it needs ample water to function at its best. We sweat more in the summer months too, so we need to replenish this water loss consistently.

Warm weather also brings a whole slew of skin-care challenges and questions like, “What stage do I apply sunscreen ?” And “Do I really have to moisturize even if it's 100 degrees out and my face feels oily?” (Spoiler alert: Yes.) Let’s start with a common known skincare MUST for Summer.

spf - sunscreen Even though sunscreen is my first tip on this list, make sure sunscreen the LAST step in your skin-care routine. Why??

Sunscreen is a thick product therefore your wonderful face serum will not be able to penetrate through to deliver the goodness.

Remember sunscreen like a shield. Use roughly 1 teaspoon to cover your face and neck to ensure your skin is getting the full UV stated coverage on the bottle!

don’t stop MoisturizinG coMpletely Despite the weather being hot and humid, you still need to moisturize.

Moisturizers reestablish the stratum corneum, your outermost layer of the skin, which protects from harmful pollutants and chemicals and prevents further irritation or dryness.

Using a holistic skincare approach you can tailor your moisturize /serum to your needs. Whether it’s to control sebum production (CPTG Geranium) so you don’t look like an oily mess by lunchtime or to control bacteria thriving on your skin to manage outbreaks (CPTG Lavender/Copiaba/HD Clear)

hoW? Use 1 teaspoon of Fractionated coconut oil (with CPTG essential oils) Thanks to this tailored lightweight approach, it will help keep that outer layer nourished without feeling too heavy on your skin.

Plus for dry / mature skins out there! Oils are great for plumping. uBe-25

The skin becomes dehydrated because water content evaporates. Oil retains water, so applying one everyday preserves the water in the skin.

tAke speciAl cAre of the eye reGion

This approach can also act as a dual-purpose moisturizer.

During Summer months ditch thicker moisturizers which can lead to clogged pores, inflammation, and acne; especially if you have acne-prone or oily skin. Just switching out one skin-care step with a holistic skincare approach can help keep skin clear.

While you choose moisturisers and toners for your face, remember that the skin around your eyes is much thinner and more delicate as compared to the rest of your face. Pick a good undereye product (Yarrow Pom) that can effectively hydrate and protect this delicate area.

Choose a product packed to the rim full of antioxidants to keep the skin around the eyes hydrated and prevent wrinkle formation.

TIP: Wear sunglasses whenever possible!

hydrAte Toner.. oh no I hear you cry. Isn’t this just an unnecessary step in my routine!?

A mist/spritz toner can work wonders on the skin in summer (and always) for a light hydration throughout the day. It can also moisten your makeup if you’re getting lines throughout the day, making your skin appear more dewy. Remember you can use toners to remove excess products instead of water.

You want to be avoiding water on your face as tap water is very drying and damaging.

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non coMedoGenic MAkeup Take a close look at your makeup product labels and only keep those that are noncomedogenic. That's a fancy word for a product formulated without pore-clogging ingredients.

Especially over the summer,

stAy in the shAde We don't expect you to wear a long-sleeve shirt for a hot day at the beach, but be mindful to expose as little of your body as possible to direct sunlight. That might mean sitting

BEAUTY

underneath an umbrella, wearing an extra-large hat, or avoiding the midday sun. Best form of anti aging protection!

Get rid of oil & BActeriA TOP TIP ALERT!!! To remove oil and grime that might be on your skin, I would recommend daily PRE CLEANSING with fractionated coconut oil. Oil attracts oil therefore EFFECTIVELY removes pore clogging/irritating bacteria/pollution.

During summer months we sweat more, opening up our skin to nasties. So prevent this by keeping skin clean and bacteria free.

Fractionated coconut oil is ultra lightweight, does NOT CLOG pores; is non greasy and orders less cleansing skin without stripping natural oils. Absolutely key!!

skin nutrition When it comes to properly transitioning one’s skin care routine to adapt to the warmer months, first and most importantly, everyone should be considering skin nutrition.

Educating yourself on skin nutrition is a vital stage all year round. Before you even think about what you’re putting on your skin, you should be thinking about what you’re putting into it.

Amp up your water intake by eating hydrating foods like cucumber, zucchini, and watermelon, homemade ice lollies.

Also, drink more herbal teas.

Include supplements like CPTG dual Capsule Turmeric capsules and Yarrow Pom capsules for internal UV Protection to fight against free radical damage !

enjoy suMMer 2021!

Need more help - Request a Skin Wellbeing Overview via ZOOM to discuss you needs Email: classbeauty1985@hotmail.com For any of the mentioned CPTG oils/Products visit http://mydoterra.com/sarahbrown71 Follow me on Instagram for more Holistic Skincare Education - s.jbrown_ https://www.instagram.com/s.jbrown_/?hl=en Written by Sarah Jane Brown uBe-27

A Well lived life of purpose Most of the people I know and work with want a life of meaning and purpose, not a life where we just get by …

A well lived life that feels meaningful.

But this isn’t taught in schools, and most of us feel completely unsure of how to move towards this.

I’m not going to fully answer how to live a life of purpose in this article … but I’d love to talk about how to move in that direction.

coMMitMent

The first thing you might consider is committing yourself to finding a life of purpose. How important is that to you? Are you willing to move into uncertainty for this, or is comfort and safety more important to you at the moment?

To commit, you have to commit in the gut. To tell yourself that this is important enough to devote uBe-28

yourself to, to dedicate time, to practice with the uncdertainty. Commit to yourself, on paper. Then to others.

explorAtion The second thing to consider is embarking on an adventure of exploring your purpose, if you don’t already have a good sense of it. It’s not as simple as asking, “What would I like to do?” or doing a web search for the answer. You have to explore it, and bringing a sense of adventure might be just the right approach.

Here’s how I usually recommend exploring purpose:

1 Make a list of things that you think might be meaningful to you — helping children in need, helping people reduce stress, traveling to help communities in need, etc. Put anything on the list that’s even remotely possible or interesting, don’t limit yourself here. Hint: I’ve found that the most meaningful things are when you’re helping other people with something you care about.

FEATURE 2 Ask yourself which 3-5 of these would be most meaningful. If one really stands out — maybe it’s the thing you’ve been wanting to do for years — then that’s where to start. But maybe you’re not sure, so pick 3-5. This is your short list.

3 Of those, let your gut choose the top one. If you absolutely don’t know, either choose randomly, or ask a friend. This isn’t your final answer, but just the one you’re going to start with.

4 Choose a 2-week version of this top possibility.

For example, if you want to help people with stress, could you help 1 person over video calls and email for 2 weeks? This is the mini-version of your possible purpose. Explore this for 2 weeks, really pouring yourself into it.

5 If this really resonates, make a one-month version of it and continue to explore. If it doesn’t, pick the next thing on your short list.

Do a 2-week version of that. Repeat until you find something to explore for a month or longer.

This is the iterative method of purpose exploration. You try a mini-version of something for a couple weeks. Maybe longer. And keep doing this until you hit on something.

Notice if you feel like avoiding this process, or a part of the process. This is your uncertainty showing up as fear. That’s completely OK, but you might ask whether you’d like to get support with that uncertainty, so you don’t have to be stopped.

A Well lived life There are an infinite number of possibilities for living a well lived life. You might meditate on a mountain for years, or enjoy the simple things.

You might enjoy time with loved ones, or explore culinary pleasures. You might read all day, or listen to music. You might get your work done, and come home satisfied from a job well done.

For me, one of the biggest components of a well lived life — other than loved ones and a profound appreciation of life — is doing something that feels meaningful. And that has usually been helping others with something that’s meaningful to them.

If you can serve others, make their lives better in some small way (or a big way) … it feels incredibly meaningful. Much more than simply traveling or building up wealth or enjoying good food or having fun. Those are all great, but they don’t feel as meaningful to me.

If you can hit on something like that, that feels meaningful … then a well lived life becomes simple:

• • • • •

Spend quality time with loved ones.

Take care of yourself.

Find profound appreciation for the joy of life.

And serve others in a meaningful way.

It’s simple, but not always easy. And that makes it even richer.

Written by Leo Babuta

uBe-29

FOOD

16

great healthy dinners in 10-minutes or Less Everyone knows that cooking for yourself is a great way to eat good food while being frugal, and to eat

healthier at the same time.

But not many of us have time to cook up a fancy meal each night — which is why many people eat out instead. Just not enough time and energy in the day.

Enter the New York Times’ article, Summer Express: 101 Simple Meals Ready in 10 Minutes or Less. Now, there are other lists of simple and quick meals, and I always love them, but this one is especially good.

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To save you time, I decided to share with you some of the healthier meals from the list — meaning the vegetarian ones. The others sound tasty, but just too much saturated fat to be healthy. The ones that follow sound delicious, and while they’re not all the healthiest in the world, they’re not bad at all.

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FOOD quesAdillA

Use a combination of cheeses, like Fontina mixed with grated pecorino. Put on half of a large flour tortilla with pickled jalapenos, chopped onion, shallot or scallion, chopped tomatoes and grated radish. Fold tortilla over and brown on both sides in butter or oil, until cheese is melted.

GAzpAcho

Combine one pound tomatoes cut into chunks, a cucumber peeled and cut into chunks, two or three slices stale bread torn into pieces, a quarter-cup olive oil, two tablespoons sherry vinegar and a clove of garlic in a blender with one cup water and a couple of ice cubes. Process until smooth, adding water if necessary. Season with salt and pepper, then serve or refrigerate, and a little more olive oil.

teaspoon or more minced garlic, olive oil and 20 to 30 basil leaves.

Toss with pasta, salt, pepper and Parmesan.

spicy GArlic pAstA

Sauté 10 whole peeled garlic cloves in olive oil. Meanwhile, grate Pecorino, grind lots of black pepper, chop parsley and cook pasta. Toss all together, along with crushed dried chili flakes and salt.

tAco sAlAd

Toss together greens, chopped tomato, chopped red onion, sliced avocado, a small can of black beans and kernels from a couple of ears of corn. Toss with crumbled tortilla chips and grated cheese. Dress with olive oil, lime and chopped cilantro leaves.

zucchini pAstA

Sauté shredded zucchini in olive

pasta, grated Parmesan and black pepper.

pAstA With fresh toMAtoes

Cook chopped fresh tomatoes in butter or oil with garlic until tender, while pasta cooks.

Combine and serve with grated Parmesan.

rich veGetABle soup

Cook asparagus tips and peeled stalks or most any other green vegetable in vegetable stock with a little tarragon until tender; reserve a few tips and purée the rest with a little butter (cream or yogurt, too, if you like) adding enough stock to thin the purée. Garnish with the reserved tips. Serve hot or cold.

neAr instAnt Mezze

Combine hummus on a plate with yogurt laced with chopped cucumbers and a bit of garlic, plus tomato, feta, white beans with olive oil and pita bread.

olive pAstA

Pit and chop a cup or more of mixed olives. Combine with olive oil, a little minced garlic, red pepper flakes and chopped basil or parsley. Serve over pasta.

stuffed toMAtoes herB pAstA

Toss a cup of chopped mixed herbs with a few tablespoons of olive oil in a hot pan. Serve over angel-hair pasta, diluting the sauce if necessary with pasta cooking water.

eGGplAnt & fetA

Cut eggplant into half-inch slices.

Broil with lots of olive oil, turning once, until tender and browned. Top with crumbled goat or feta cheese and broil another 20 seconds.

rustic toMAto pAstA

While pasta cooks, combine a couple cups chopped tomatoes, a uBe-32

oil, adding garlic and chopped herbs. Serve over pasta.

not tAkeout

Stir-fry onions with cut-up broccoli. Add cubed tofu, chicken or shrimp, or sliced beef or pork, along with a tablespoon each minced garlic and ginger. When almost done, add half cup of water, two tablespoons of soy sauce and plenty of black pepper.

Heat through and serve over fresh Chinese noodles.

pine nuts pAstA

Put a stick of butter and a handful of pine nuts in a skillet.

Cook over medium heat until both are brown. Toss with cooked

Cut the top off four big tomatoes; scoop out the interiors and mix them with toasted stale baguette or pita, olive oil, salt, pepper and herbs (basil, tarragon, and/or parsley). Stuff into tomatoes and serve with salad.

ketchup-BrAised tofu

Dredge large tofu cubes in flour.

Brown in oil; remove from skillet and wipe skillet clean. Add a little more oil, then a tablespoon minced garlic; 30 seconds later, add one and a half cups ketchup and the tofu. Cook until sauce bubbles and tofu is hot.

Written by Leo Babuta

ENTERTAINMENT

the good read a pulsating novel that brings psychological thrillers into the 21st century Chicago Detective, Anthony Mazur is being framed for corruption, and at the same time his best friend is also being accused of murder. FBI Agent Salonge Dupree makes a connection between these events and a spate of recent murders. The race is on to catch a vicious and sadistic killer!

INDEPENDENT LITERARY PRESS

”

“I thoroughly enjoyed the story. It was a real page turner. If you have something that needs doing then do not open the first page... you will not put it down. Disturbing at times, yet sensitive on occasions; even humorous and romantic. This is, however, not for the faint of heart.”

by Stephen Barrowman on June 30, 2020

Letters to my SiSter

”

This eagerly awaited sequel to ‘Who’s the Hangman is due for release in the coming weeks. Our two heroes are now on a mission to thwart the expansion of an Eastern European crime gang. This gripping novel begins in London, then moves to the Costa del Sol, before a pulsating finale in Thailand. Meanwhile, their nemesis, the serial killer from the Hangman, turns up to complicate matters.

Written by Paula Rapsiewicz

available on amazon, kindle and rakuten kobo uBe-33

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