JanUaRy
2021
exClUsIve InTeRvIeW WITh Johannes sChUmaCheR: a hope foR CanCeR paTIenTs
Zen mInd:
hoW To deClUTTeR
Take IT easy:
The CompassIonaTe Way To healTh & Well-beIng
CONTENTS 3
World News Stay Connected to Your Senior Loved Ones While Social Distancing
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Cover Story Exclusive interview with Johannes Schumacher: A Hope for Cancer Patients
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Feature 5 Signs You Can’t Afford To Ignore
11 Entertainment 4 Books With Stories and Lessons to Guide Us Into the New Year 12 Health & Wellbeing The Compassionate Way To Health & Fitness 15 Feature Zen Mind: How To Declutter 19 The Traveller Italy 24 Food Oat My Muffin: Coconut & Mango Oat Muffins
Welcome to all of our readers!
We urge all British Expats in the US to take extra precautions over the next few weeks, while the Inauguration and the following procedures are taking place. We advise you all to remain at home, as much as you can, and be prepared, by stocking up on food and water. Make sure you purchase long-lasting foods (such as tinned, dried and long-life shelf products), as well as plenty of water bottles and personal hygiene products. It’s also a good idea to purchase some candles in case of power outages. There is a possibility of an internet black-out, and although we hope for the best, we have to prepare for the worst. In the past year we’ve experienced the unimaginable and unpredictable, so we’re sharing this with you so you can be prepared. DO NOT share your political opinions in the US over the next couple of weeks, as tensions rise high - it may be dangerous to discuss these topics in open spaces. Keep your children and anyone vulnerable indoors and be extra vigilant! If you live in remote areas of the US, it’s advised to travel into more cosmopolitan areas. In other news, I will be hosting an event in Marbella, Costa del Sol in midFebruary, to discuss foreign legislations for British expats post Brexit, and provide any immigration and legal help for those who are seeking advice.
26 Beauty Facial Yoga
This event will be open to all foreigners in Costa del Sol who maybe need advice regarding immigration, living and driving in Europe and discuss how we can help each other as a community.
28 Feature A New Year Is A Beautiful Fresh
Anyone is welcome to join, either in person, or virtually.
COLOFON CEO and Founder:
Abdelhadi Rhiti
We will be releasing more information in the next few weeks, so please follow us on Instagram (@unitedbritishexpats) to stay up to date with all updates regarding the event.
Chief Editor:
Paula Rapsiewicz Art Direction and Lay-out:
Jacqueline Brugman
We pray for everyone to be safe and remain sane, while the world around us is mayhem đ&#x;™? Stay safe and sane
Abdelhadi Rhiti CEO and Founder Ube-2
WORLD NEWS
ThRee Ways To sTay ConneCTed To yoUR senIoR loved ones WhIle soCIal dIsTanCIng
After almost a year in lockdown, it’s no surprise that many people are going a tad stir-crazy. But it’s far worse for seniors: Not only have visits from their kids and grandkids been suspended, but there’s the extra stress that comes with the nagging suspicion that they’ll be advised to remain on lockdown long after younger people begin trickling back to work and the world starts opening up again. In fact, the AARP Foundation has even come up with this dire comparison: Prolonged social isolation, for those aged 50 and older, “is the health equivalent of smoking 15 cigarettes a day.” Fortuitously, some of the niftiest technology offers solutions both to keep us connected and protect against some of the miscreants taking advantage of the situation. • Health Checks. If you are worried that all of the anxiety is harming your loved ones’ overall well-being, the machinelearning algorithms that analyze activity data as part of Alarm.com’s Wellness solution can provide you with the very details you’ve suddenly found yourself obsessing about. Did they open their medicine cabinet when they should, to take their prescription? Have their sleeping, eating, and (yes) bathroom patterns changed? Are they up and about during the day? All that and more is done by connecting their home to yours via smart-home technology, with real-time smartphone alerts to let you know if something’s amiss.
“You don’t even know it’s there, but it’s here to protect you and let someone know if something does go wrong,” says Margarete Pullen of Dallas, Texas, whose son had the system installed by an authorized service provider for her and her husband along with a Wellcam video camera with two-way voice capability. • Movie meet-ups. Most of us are just trying to find novel ways to cope with a situation that Nicholas Christakis, a social scientist and physician at Yale University, told Science magazine “calls on us to suppress our profoundly human and evolutionary hard-wired impulses for connection.” Google’s new Netflix Party extension lets friends and family watch – and video-chat their way through – a movie together on their computers. You’ll need a NetFlix subscription, but then you’re free to debate if the Tiger King is worth all the hype and whether Carol Baskin really did kill her husband. Plus, unlike in real theaters, not many people (if any) are physically there to complain if you’re making too much noise eating popcorn. • Apps! Apps! Apps! No NetFlix subscription? With apps such as FaceTime, Skype, Houseparty and Zoom comes more proof that social distancing needn’t mean social disconnecting. Mass virtual dinner parties. Mass virtual “happy hours.” Mass virtual gym classes. They’ve all become quite the rage, with one Vermont couple in their eighties even touchingly using Apple’s FaceTime to see and talk to each other after the husband had to be put in a nursing home that bars visitors during the pandemic.
Written by Paula Rapsiewicz
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COVER STORY
A Hope For CAnCer pAtients It can happen to anyone: a friend, a relative, you yourself – diagnosed with cancer. What are the options? The common answer is surgery, chemotherapy and radiotherapy. But there is a different way. There is real hope for cancer patients. Johannes Schumacher founder and CEO of Immucura Med brings an advanced integrative treatment free of side effects to cancer sufferers. To find out how it all started we’ll take a look into Immucura med CEO Johannes Schumacher’s biography. In 2014 his father gets diagnosed with cancer. Unhappy with the treatments they are applying to his father he starts looking for better treatment options and finally finds the Dendritic Cell Therapy. For his father it’s sadly too late, but from then on Johannes knows that the therapy has to be made available to as many patients as possible. With this goal in mind he founds Immucura med.
instruct the immune system destroy them. If cancer is manifested, it is because it isn’t identified or it appears to be stronger than the immune system. The Therapy consists in maturating, multiplying and priming dendritic cells that are at first taken from the patient’s own blood. Functioning of the Dendritic Cell (CD 86+) mediated Immune Response
What follows after this rather bad start is an impressive story. Due to its efficiency and natural character merged with hightech science DCT is on the way to becoming the first-choice therapy for many cancer patients. The therapy is only available on a few places on earth and thanks to Mr. Schumacher the Costa del Sol has become one of them. People from all over the world touch down at AGP and GIB (the airports in Málaga and Gibraltar) in order to receive first class treatment from Immucura med. According to official sources, two million deaths were related to Covid-19 in the last year, with cancer taking more than eight million lives every year. Still many cancer treatments are being postponed and patients are losing crucial time because of Corona. The reality of Immucura med is a different one. They are operative and the number of patients deciding to get treated with them is constantly increasing. In the last 15 years, there have only been two Nobel Prizes in the field of medicine given for advances in cancer health. Both Nobel Prizes were granted for immunotherapy (2011 and 2018). Dr. Ralph Steinman was honored for his research on Dendritic Cell Therapy (DCT) in 2011. Dendritic cells are crucial when it comes to fighting cancer and other diseases because they identify malignant cells and
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(1) (2) (3) (4) (5)
separates the body’s own monocytes from the blood of the patient in a laboratory cultivates them to dendritic cells primes them with the cancer information instructs the immune cells finds and deletes cancer cells.
Injected into the body after 10 days, the dendritic cells boost the immune system to give a massive response against cancer and unmask the cancer to the immune system
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COVER STORY
interview HELLO MR. SCHUMACHER, WHAT DIFFERENTIATES DCT AND THE THERAPIES OFFERED BY IMMUCURA FROM OTHER APPROACHES LIKE SURGERY, CHEMOTHERAPY OR RADIOTHERAPY? J.S.: Let me ask you something first. If the dashboard oil light in your car starts to blink, what do you do? Would you just tape the light, so that you don’t have to see it anymore, or would you stop the car and refill motor oil? The therapies you mentioned do not focus on strengthening the immune system and looking for the causation of the disease, but on treating its symptoms. It feels like they are just taping the light; in other words, they try to cut, burn or poison the cancer. What we are focused on is to find out about the causation of the cancer and to target and boost the immune system so that it can fight the cancer by itself. THAT SOUNDS REASONABLE! I HEARD THAT THERE IS AN INTEGRATIVE CONCEPT AROUND DCT, CAN YOU TELL ME MORE ABOUT IT? J.S.: Sure, our integrative approach aims to create perfect conditions for the body to fight the cancer. We always do a life blood analysis in order to find out more about the causation of the cancer and to evaluate the present status of the immune system. In addition, we offer optional hyperthermia, tailored supplements, nutrition therapy, wellbeing coaching and onco-physiotherapy amongst other options. SO MANY OPTIONS, SOUNDS GREAT! NOW A QUESTION THAT EVERY CANCER PATIENT WOULD ASK: CAN DCT HEAL FROM CANCER? Look, I cannot promise healing to a cancer patient. On the other hand, I can point at the results of years of clinical trials and tell you about our own patients. What can be observed are very good results. Some patients get completely cancer free; others see an important reduction of the tumor and others see that at least it stops growing. Of course the stage where the patients come to us plays an important role. Just to give you some data, in pancreatic cancer a three times higher survival rate at chemotherapy plus DCT was observed compared to just chemotherapy. Another example is that DCT showed 100 % five-years-survival in a clinical study with 84 colon cancer patients compared to 52.2 % survival on patients without DCT.
FAIR ENOUGH. WHAT ABOUT COMPATIBILITY OF THE TREATMENT WITH OTHER THERAPIES? J.S.: I strongly recommend our patients to do a Dendritic Cell Therapy first and in many cases none of the other treatments are necessary anymore. Nevertheless, the therapy is not contraindicated with traditional cancer therapies and can be combined. IS THERE ANY STAGE WHERE IT IS TOO LATE TO APPLY DCT? J.S.: Well, the preparation of the therapy takes 1-2 weeks and of course it takes some time for the dendritic cells to start working once they are injected. Furthermore, it’s important for the patient to tolerate a little blood extraction and the blood in itself should contain a minimum of cells which can be used in the laboratory. That s why a life expectation of a few months is mandatory. GOOD TO KNOW. WHAT ABOUT SIDE EFFECTS? J.S.: There are no unwanted side effects apart from the blood draw and the injection which might make the patient feel a bit tired and raise the body temperature for some hours. WHERE DO YOU PRACTICE THE THERAPIES? J.S.: Our clinics are in Marbella and Gibraltar. If the patients can travel, we recommend them to visit one of our clinics to get the best possible treatments in the south of sunny Spain. However, we have treated patients all over the world. Our team is happy to find a personalized solution for patients in any kind of situation. In fact, I would like to offer every United British Expats reader a free consultation. OH, THAT’S SOUNDS GREAT! HOW CAN ONE CONTACT WITH IMMUCURA? J.S.: The easiest way is to visit Immucura.com, write to britishexpats@immucura.com or call +442032899694. Of course, we are also represented on social media. THANK YOU VERY MUCH. HOPEFULLY YOUR INTEGRATIVE APPROACH AROUND DCT CONTINUES HELPING MORE AND MORE CANCER PATIENTS TO OVERCOME IT. J.S.: It has been a pleasure and I can guarantee that we share the same wish.
Interview with Johannes Schumacher DOES DCT HELP AGAINST ALL TYPES OF CANCER? J.S.: DCT proved to be effective against all kinds of cancer apart from Leukemia. Against Leukemia we have a different approach.
Interviewed by
Abdelhadi Rhiti
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FEATURE
5 signs You CAn’t AFFord to ignore Have you ever had that nagging feeling that something isn’t quite right? That sinking feeling in the pit of your stomach that all is not well in your world? You keep pushing it aside. You keep focused on your family and their needs. You keep ignoring “that” feeling. Well my friend, I’m here to share that you are not doing yourself any favours. You are not doing your family any Ube-8
favours. If you’re not fully OK, then you’re doing yourself and your family a disservice. You are not able to give 100%. And that’s not fair on anyone, let alone you! If you’re not sure what I’m talking about, then let me share the 5 signs that you really can’t afford to ignore. You don’t feel like it. You don’t really want to get out of bed in the morning. You drag your feet going about your usual daily routine, without stopping to think about what you’re actually doing. Even when someone suggests doing something together, you wonder if you’ve even got the energy? You find yourself feeling a little jealous of other people’s lives. Even if they’re a close friend, and you're actually really happy for them. You still feel a little envious. They’ve “got it together” and they’re doing what they want. They’re spending their time and
energy in a way they choose - not stuck on the wheel of life, going through the same routine day in day out. And you feel jealous. You can’t remember the last time you laughed out loud. Your kids share jokes with you, and you smile with them. Your friend shares a good story and you nod along, smiling. Your husband says he loves you, and you smile and automatically reply “I love you too”. But now you stop and think about it, you can’t remember actually feeling true emotions, let alone laughing out loud. When was the last time you had tears rolling down your face from pure joy? Lately you’ve been over indulging. That extra piece of chocolate. That last cookie in the packet. And god forbid, that extra glass or two of wine - because frankly I deserve it after the holiday season we’ve just had! But in the next moment, the next morning, you have that sinking feeling again… oh!
You spend all your time and energy focused on your family. The minute you do stop to think about yourself and what you might need, let alone actually want, you feel wracked with guilt! Add to that, you can’t even remember what your interests and passions are!?! Your identity has become totally wrapped up in your family. If you answered with an ahhhh… yeah! to any of these signs, then now is the time to stop. Recognise it for what it is. And make a change in your life. You owe it to yourself. You owe it to your family. You need (and want) to make a change.
But How? wHere do You stArt? The simplest way to start is to recognise your true feelings. Get really honest with yourself, what is the truth behind how I’m feeling right now. Grab your journal (or a piece of paper) and write it down, really Ube-9
FEATURE
articulate it for yourself. If you’re a creative person start to doodle it.
tHen Ask YourselF one question, so wHAt? So what does it mean for me? So what does it mean for my family? And most importantly… So what am I prepared to do about it? If you are prepared to do something about it then ask yourself, so what do I want it to look like for me? Is it rediscovering a hobby? Is it reading a book? Is it learning a new skill? Is it returning to part time work? For everyone, the outcome is different but the process to get there is the same. One of the most difficult aspects is actually getting real with yourself, but also knowing it’s OK. Frankly at some point, as mothers and women, we will all relate to at least one of the 5 signs. Let’s just say it’s a normal age and stage thing, like we refer to the development of Ube-10
our kids. What’s important is that we accept it, stop beating ourselves up about it, move forward and do the “next right thing” (borrowing a phrase from Oprah).
wHAt is Your ‘next rigHt tHing’? You’ve got this my friend. You can take control of your life again in these 5 simple steps: 1 Recognise which of the 5 signs apply to you 2 Write down what it looks like, get honest with yourself 3 What is the impact of how you’re feeling - on yourself, your family? 4 What are you prepared to do about it? 5 What is your next right thing? If you want to delve deeper and be guided along the way, download my FREE resource BOOST Your Life Satisfaction >>www.expatparentingabroad.com/gift<< and start your journey today!
Written by Emily Rogers Expat Parenting Abroad
ENTERTAINMENT
4 books
With stories and lessons to guide Us Into the new year
“The black swan of paris” by karen Robards In 1944 Paris, celebrated singer Genevieve Dumont is both a star and a smokescreen. An unwilling darling of the Nazis, the chanteuse’s position of privilege allows her to go undetected as an ally to the resistance.When her estranged mother, Lillian de Rocheford, is captured by Nazis, Genevieve knows it won’t be long before the Gestapo succeeds in torturing information out of Lillian that will derail the upcoming allied invasion. The resistance movement is tasked with silencing her by any means necessary — including assassination.Reuniting with her long-lost sister, she must find a way to navigate the perilous cross-currents of Occupied France undetected — and in time to save Lillian’s life. Purchase at https://amzn.to/3lrWpJr
“edge of yesterday: saving Time” by Robin stevens payes In this third installment in the Edge of Yesterday series geared for Young Adults, Charley Morton, time traveler and modern-day STEAMinista, is lost in the Renaissance, time of shadow and light, wretchedness and beauty. A benevolent dictator rules over Florence. He insists that this sassy stranger — whose magic device pronounces prophecies of a time when all people are free, equal, and educated–be stopped!What Charley knows threatens to destroy his rule. His henchmen incite the masses, chanting, "Heretic! Witch!" Facing death, Charley must engineer her quantum leap home — pronto! And if she fails? Talk about getting burned. Purchase at https://amzn.to/35qi7bc
“a handful of Worldliness” by elissa grodin Edwina Goodman teaches physics at an elite college in a picturesque New England town. Driven by an imagination that pushes her thinking well outside the box of conventional logic — and an ability to see patterns of cause and effect where others can’t — Edwina helps uncover the sinister underbelly in her Police Detective boyfriend’s investigation into a suspicious death at the nearby headquarters of GHN ("Gotta Have It Now" home shopping network).Her snug and comfortable world of afternoon tea in the Physics Department library explodes like a supernova when the disturbing truth of the case is revealed. Purchase at https://amzn.to/35U6NVf
“blood in the Water” by Richard outzen Alt-weekly newspaper publisher Walker Holmes’s world has fallen apart yet again-his girlfriend has left him, an expose on human trafficking has led to his source being brutally murdered, and his nemesis, Sheriff Ron Frost, appears to be unstoppable in his pursuit of a third term.Then a flood shuts down Pensacola, leaving Holmes’s entire staff stranded in his apartment. Before the town can cope with the destruction, the county jail explodes.Holmes must stop his binge drinking, win back the support of his staff and friends, stave off a hostile takeover of his newspaper and figure out who caused the deadly blast. Before he is done, plenty of blood will be in the water. Holmes hopes none of it is his. Purchase at https://amzn.to/2K4lMnv Written by Paula Rapsiewicz Ube-11
H E A LT H & W E L L B E I N G
tHe CompAssionAte wAY to HeAltH & Fitness Lots of us would like a better body, an amazing workout habit, and a diet that celebrities would die for.
OK, maybe that’s an exaggeration, but most of us definitely
2. You have a good likelihood of failing at some point, not
have an ideal when it comes to fitness. We want to be super healthy, and we strive for it. Maybe we strive and then fail and feel bad about it, but we strive.
meeting your ideal, and then feeling bad about yourself for failing.
What would it be like to not strive for these fitness goals? What would it be like if we removed the striving, and found compassion instead?
tHe proBlem witH striving When we strive for a fitness ideal (which is usually what we do), there are a few fundamental problems to be aware of:
3. You don’t hit the ideal right away — most ideals are several months, if not years, in the future. So for the first few days, first few weeks … you will just do the activity but not hit any ideal. This is likely not fun. You might set ideals for each day (“go for a run today!”) but even then, you’ll go for the run and it won’t be what you fantasized it would be.
4. Once you reach the goal you’re striving for, you’re not
1. The ideal is one we will never meet. Even if we do great at
content. You just find another goal to strive for. And another. Until you’re dead, having never been satisfied.
our goal, it won’t be what we pictured. For example, I ran several marathons and an ultramarathon because of ideals I had in my head, and completed them … and they weren’t at all what I pictured. They were still worthwhile, but not at all what my fantasy was.
What we don’t realize is that there’s nothing to strive for. We’re already in the perfect place: a moment that is filled with beauty and wonder, a life that is filled with untapped love and compassion, a goodness in ourselves underlying everything
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we do. We’re already in the ideal moment, but we take it for granted and fantasize about something else instead. We can just stop striving. Just find joy in this present moment, without needing the crutch of our fantasies.
tHe CompAssionAte wAY So if we stop striving for health and fitness ideals, does that mean we just lie on the couch, stuffing our faces with potato chips and slurping soda all day? Umm, yuck. And no. What we can do is
1) realize joy in who we are, where we are, and our intricate connection to the wonderful people all around us, and find contentment right now; and 2) in that moment of joy and contentment, we can act out of love. What are some acts of love that we can do, in this moment of joy and appreciation for what is right here in front of us?
1. Appreciating the gift of our bodies, we take care of them. The bodies we have are incredible, wonders of nature, and we take them for granted. We abuse them by being sedentary, taking drugs, eating junk food, not taking care of them. Instead, an act of appreciation for our bodies is to care for them. Exercise, walk, eat well, floss, meditate.
2. Appreciating the gift of life, we explore the outdoors. There is so much to notice and explore, to behold with absolute wonder, that it’s a waste to be online or on our phones all day. Instead, it’s an act of love to get outside and move our beautiful bodies.
3. Appreciating the gift of food, we nourish our bodies. Instead of abusing ourselves by putting junk in our bodies (just to satisfy cravings of comfort), we can find joy in the nourishment of our bodies with gorgeous, healthy, delicious food. And appreciate that the fresh food we’re feeding ourselves with is a gift, grown from the earth by people we
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H E A LT H & W E L L B E I N G
donâ&#x20AC;&#x2122;t know who support our lives, a miracle not to be taken for granted.
4. Appreciating this moment, we meditate. This moment is filled with brilliance, and yet we often ignore it. Instead, we can sit and meditate, to practice paying full and loving attention. We can do yoga, moving while we meditate. We can meditate as we go for a run, lift a barbell, ride a bike, swim in the ocean, walk in a sunny park.
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There is no need for striving for fitness and health ideals. Instead, we can let go of those ideals and appreciate whatâ&#x20AC;&#x2122;s right in front of us. And in gratitude, act with love and compassion to take care of ourselves and pay attention to the moment weâ&#x20AC;&#x2122;re in.
Written by Leo Babauta https://zenhabits.net/compassionate-fitness/
FEATURE
Zen mind: How to deClutter One of the things that gives me most peace is having a clean, simple home. When I wake up in the morning and walk out into a living room that has been decluttered, that has a minimalist look, and there isnâ&#x20AC;&#x2122;t junk lying around, there is a calm and joy that enters my heart. Ube-15
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You may be a pack rat, but the truth is, you won’ If you haven’t used it in t When, on the other hand, I walk out into a living room cluttered with toys and books and extra things all over the place, it is chaos and my mind is frenetic. I’ve been a simplifier and a declutterer for years now (probably 8-9 years) and I’ve gotten pretty good at it, but I’ve found that you have to keep coming back to revisit your clutter every once in a while.
Here are my top decluttering tips: do it in smAll CHunks. Set aside just 15 minutes to declutter just one shelf, and when that shelf or that 15 minutes is up, celebrate your victory. Then tackle another shelf for 15 minutes the next day. Conquering an entire closet or room can be overwhelming, Ube-16
and you might put it off forever. If that’s the case, just do it in baby steps.
set Aside A Couple Hours to do it. This may seem contradictory to the above tip … and it is. It’s simply a different strategy, and I say do whatever works for you. Sometimes, for me, it’s good to set aside part of a morning, or an entire Saturday morning, to declutter a closet or room. I do it all at once, and when I’m done, it feels awesome.
tAke everYtHing out oF A sHelF or drAwer At onCe. Whichever of the two above strategies you choose, you should focus on one drawer or shelf at a time, and empty it completely. Then clean that shelf or drawer. Then, take the pile and sort it (see next tip), and put back just what you want to keep. Then tackle the next shelf or drawer.
’t ever use most of the junk you’ve accumulated. the last year, get rid of it. sort tHrougH Your pile, one item At A time, And mAke quiCk deCisions. Have a trash bag and a give-away box handy. When you pull everything out of a shelf or drawer, sort through the pile one at a time. Pick up an item, and make a decision: trash, give away, or keep. Don’t put it back in the pile. Do this with the entire pile, and soon, you’ll be done. If you keep sorting through the pile, and re-sorting, it’ll take forever. Put back only what you want to keep, and arrange it nicely.
Be merCiless. You may be a pack rat, but the truth is, you won’t ever use most of the junk you’ve accumulated. If you haven’t used it in the last year, get rid of it. It’s as simple as that. If you’ve only used it once or twice in the last year, but know you won’t use it in the next year, get rid of it. Toss it if it’s unsalvageable, and give it away if someone else might be able to use it.
pApers? Be merCiless, unless it’s importAnt. Magazines, catalogues, junk mail, bills more than a year old, notes to yourself, notes from others, old work stuff … toss it! The only exception is with tax-related stuff, which should be kept for seven years, and other important documents like warranties, birth and death and marriage certificates, insurance, wills, and other important documents like that. But you’ll know those when you see ’em. Otherwise, toss!!!!
iF You Are on tHe FenCe witH A lot oF tHings, CreAte A “mAYBe” Box. If you can’t bear to toss something because you might need it later, put it in the box, then close the box, label it, and put it in storage (garage, attic, closet), out of sight. Most likely, you’ll never open that box again. If that’s the case, pull it out after six months or a year, and toss it or give it away. Ube-17
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CreAte A sYstem to stop Clutter From ACCumulAting. There’s a reason you have tall stacks of papers all over the place, and big piles of toys and books and clothes. It’s because you don’t have a regular system to keep things in their place, and get rid of stuff you don’t need. This is a topic for another day, but it’s something to think about as you declutter. You’ll never get to perfect, but if you think more intelligently about how your house got cluttered, perhaps you can find ways to stop it from happening again. Ube-18
CeleBrAte wHen You’re done! This is actually a general rule in life: always celebrate your accomplishments, no matter how small. Even if you just decluttered one drawer, that’s great. Treat yourself to something delicious. Open that drawer (or closet, or whatever), and admire its simplicity. Breathe deeply and know that you have done a good thing. Bask in your peacefulness. Written by Leo Babauta https://zenhabits.net/zen-mind-how-to-declutter/
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ñÕ ÊÕĴļ ĭĔĴĴõÊĆÕ Ŗ²Ř ļĔ ĴÕÕ Ŗñ²ļ ĆõêÕ õč ²čËõÕčļ ĔČÕ Ŗ²Ĵ ĆõăÕʞ |ĔČĭÕõõʞ ² ËĆ²ĴĴõË ĭĔİļ ļĔŖč êõĆĆÕÑ Ŗõļñ Ĵ²õĆĔİʿĴ ñĔļÕĆĴʞ ʲİĴʞ ĭŁÊĆõË Ê²ļñĴʞ ļ²ŕÕİčĴ ²čÑ ÊİĔļñÕĆĴʣ ñÕ ²İËñÕĔĆĔëõË²Ć ĴõļÕ ²čÑ Õŗ˲ŕ²ļõĔčĴ ëõŕÕ ŕõĴõļĔİĴ ² ĆĔĔă õčļĔ ļñÕ êĔİČÕİĆŘ ÊŁĴļĆõčë |ĔČĭÕõõʞ ļñÕ ÊÕĴļ ĆĔĔă ļñÕİÕ õĴ Ĕč ²čËõÕčļ ĔČ²č ĆõêÕʣ ÕÕ ļñÕ ĔČ²č :ĔİŁČʨ ļñÕ ļñÕ²ļİÕʞ ŖñĔĴÕ ²ËĔŁĴļõËĴ ²İÕ ĴĔ ëĔĔÑ ŘĔŁ ÑĔčʿļ čÕÕÑ ČõËİĔĭñĔčÕĴ ļĔ ÊÕ ñÕ²İÑ êİĔČ ļñÕ Ĵļ²ëÕʠ ñÕ ²İčÕŕ²ĆÕ Ñõ ¤ÕčÕşõ² õĴ ĔčÕ Ĕê ļñÕ ČĔĴļ ê²ČĔŁĴ ˲İčõŕ²ĆĴ ²İĔŁčÑ ļñÕ ŖĔİĆÑʞ ²čÑ ² Ëñ²İČõčë Ëñ²İ²ËļÕİõĴļõË Ĕê Eļ²ĆŘʣ EļĴ ĔİõëõčĴ ²İÕ ËÕčļŁİõÕĴ ĔĆÑʞ ²čÑ õļ ĴļõĆĆ ²ļļݲËļĴ ļñĔŁĴ²čÑĴ Ĕê ļĔŁİõĴļĴ ļĔ ¤ÕčõËÕ ļĔ ²ÑČõİÕ ļñÕ ËĔĴļŁČÕĴ ²čÑ Č²ĴăĴ ĭ²İ²Ñõčë õč ļñÕ ĴļİÕÕļĴ ²čÑ ĴįŁ²İÕĴʣ İÕ²ļõčë Č²ĴăĴ õĴ ²č ²İļ êĔİČ õč ¤ÕčõËÕʞ ² ļݲÑõļõĔč Ѳļõčë ʲËă ñŁčÑİÕÑĴ Ĕê ŘÕ²İĴʞ Č²ăõčë ļñÕ Ë²İčõŕ²Ć Ĕê ¤ÕčõËÕ ļİŁĆŘ ŁčõįŁÕʣ ñÕ ĔĆĔĴĴÕŁČ õĴ ĔčÕ Ĕê ĔČÕʧĴ ÕĴĴÕčļõ²ĆʧĴ ŘĔŁ ˲čʧļ ČõĴĴʣ õļŁ²ļÕÑ õč ļñÕ ñÕ²İļ Ĕê ļñÕ ËõļŘ Ĕê ĔČÕʞ õļ õĴ ² ĭÕİêÕËļ Ĵļ²İļõčë ĭĔõčļ êĔİ ŘĔŁİ ĔČÕ ĴõëñļĴÕÕõčë ļĔŁİĴʣ §ĔŁ ˲č ÕŗĭĆĔİÕ ļñõĴ Č²āÕĴļõË ËĔčĴļİŁËļõĔč Ĕč ŘĔŁİ ĔŖčʞ ÊÕõčë ĔčÕ Ĕê ļñÕ ČĔĴļ ĭĔĭŁĆ²İ ļñõčëĴ ļĔ ÑĔ ŖñõĆÕ õč ĔČÕʞ ²ļļݲËļõčë ĔŕÕİ ʂ ČõĆĆõĔč ĭÕĔĭĆÕ ÕŕÕİŘ ŘÕ²İʣ EļʧĴ ² ČŁĴļ ĴÕÕ ²ĆĔčë Ŗõļñ ļñÕ ĔČ²č :ĔİŁČ ²čÑ ļñÕ |²Ć²ļõčÕ AõĆĆʞ ²ĆĆ ĆĔ˲ļÕÑ õč ļñÕ Ĵ²ČÕ ²İËñ²ÕĔĆĔëõË²Ć ²İÕ² Ĕê ĔČÕʣ
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FOOD
Oats are my most loved and versatile cooking ingredient; they are cheap, healthy and high in soluble fibre, helping you feel fuller for longer.
oAt mY muFFin: CoConut And mAngo oAt muFFins These coconut and mango oat muffins are dairy free and have the perfect soft and moist texture. They work great as a quick breakfast on the go, a lunch box snack for the kids or as an afternoon treat with your cup of tea. They are suitable for the whole family including weaning babies
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6 months+ and are great for introducing baby led weaning or finger foods. This recipe roughly makes 14-15 muffins. Keep them in an airtight container in the refrigerator for up to 5 days or store in the freezer for up to a month (thaw in the fridge the night before consumption).
We prefer to eat them warm, but they can also be eaten cold. Heating them in the microwave for 30-45 seconds warms them just right. Remember to choose nice ripe mangos for this recipe, as the riper the mango, the sweeter the muffin.
ingredients: 200g oats (blended) 150ml coconut cream 2 medium eggs 1 tsp vanilla essence 1 tsp baking soda 75ml maple syrup 2 x medium mango’s (fresh or frozen, cut into small chunks) • handful of shredded coconut (optional, for topping) • • • • • • •
metHod: 1. Blend oats in a blender until they form a smooth flour like consistency. Put the oat flour in a separate mixing bowl and keep aside. 2. Then blend the coconut cream, eggs, vanilla essence, baking soda and maple syrup until well combined. 3. Pour the wet mix into the oat flour and then finally add the mango chunks. TIP: stir some oat flour into your mango chunks before adding to the main batter mix to stop them from sinking to the bottom of your muffins. 4. Mix all ingredients well until you have a sticky dough like batter. 5. Spoon the batter into muffin cases, leaving them 2/3 full so they have space to rise. Top with a sprinkle of coconut shreds if desired. 6. Bake in a preheated oven at 180c for about 20minutes or until a toothpick inserted into the muffins centre comes out clean. 7. Let the muffins cool before removing and eating. Follow me on Instagram @taz.daud for more fun flavoured recipes for all ages. Written by Tasneem Daud
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HaVe you eVer Heard oF ...
Facial yoga If I told you that you could gain all of the face-firming, -slimming, and -tightening benefits of a facelift without ever going under the knife, would you believe it?
It sounds too good to be true right?! But isometric facial exercises can boost circulation and lift and tighten skin over time.
I came across Facial Yoga; tried it, felt the power of it immediately, then after 2-3 weeks started to see a difference in my forehead lines. BOOM... no looking back.
Just like any other fitness regimen, exercising the muscles in your face can result in improved tone and slimness.
I knew this was something I needed to implement into my personal skincare regime and also learn to be able to educate my clients. Being a professional myself, I wanted to make sure I learnt from the best.
Youthfulness depend on 3 factors • High quality natural products which the skin can recognize • Skin wellbeing - managing skin from within • Facial exercises How did I discover Facial Yoga? Frown lines were becoming a BIG issue for me! (Not any more..) I’m a UK trained Beauty & Holistic lecturer, with Skin Wellbeing being my main area of expertise. I’m passionate about all things natural, especially within skincare, and wanted to look for more ways to improve my knowledge on premature aging. Just relying on high quality products and good wellbeing wasn’t going to cut it. I knew I was missing something... Ube-26
Danielle Collins is a world leading facial yoga expert. Her Face Yoga Method is a natural way of looking and feeling younger and healthier with an added sense of relaxation and wellbeing. It is a combination of face exercises, face massage, face acupressure and face relaxation. The Danielle Collins Face Yoga Method is a combination of two things. The traditional and the modern. Many techniques are rooted in Eastern philosophies and practices which have been used for thousands of years in
BEAUTY India, China and Japan. These practices have been passed down through generations and proven time and time again to be helpful for both aesthetics and health. The method is also very much based on modern research and techniques which look at the science of the face, how it is composed and how it should be treated. Is Facial Yoga Effective? In short, yes — but you have to be committed to the regime. “Because facial aging is due in part to muscle loss, if you can commit to a facial exercise routine, exercise may strengthen those muscles, making the entire face look more firm and youthful. Facial muscles attached directly to the skin unlike the rest of the body. Body muscles attach to bone or tendon. Therefore any slight facial muscle movement will move the skin. This is why we tend to see aging on the face first however this means it can be easily reversed. Isometric facial exercises will strengthen and build muscles therefore lift and tone the skin as the skin lays directly on the muscle. Through my Facial Yoga course I educate on how to recognize facial tension and how to relax certain muscles in the face. This is absolutely key, called the natural Botox effect! I also talk about • How to manage the skin from within, an extremely powerful tool to implement. • How to personalize your skincare products to a simple, plant based, skin communicating regime. I know to complete the upper & lower facial yoga routine everyday, and have learnt how to relax certain muscles to prevent further lines and wrinkles. It’s been a complete game changer over the last 4 months. For some reason, many people think that when you’re over the age of 40 it is too late to engage in facial yoga. This is a huge misconception! The muscles in the face DO NOT age, they lose their elasticity due to the fact they do not receive any load. Plus you lose your bone and fat mass which gives a sunken look, droopy skin. Once you start doing all the techniques from my online course you will notice how your muscles start to become toned and all the wrinkles start to smooth out. If you’d love to learn a tool for life to naturally feel and LOOK younger through facial exercises - learn facial yoga! Join in a FREE Introduction to Facial Yoga Workshop (45mins via ZOOM) Email classbeauty1985@hotmail.com for next available dates. Follow me on Instagram @s.jbrown_ You will feel the difference immediately! Written by Sarah Jane Brown Ube-27
a new year is a beautiful fresh start At the beginning of every year, it’s like a blank slate: the year can be whatever you want it to be.
This is freeing, exhilarating, magical.
Start at One — this is one of my mantras this year.
Take advantage of it, my friends.
Let’s look at how to practice with this during each day, and a couple ways you can take advantage of Starting at One as we look at this beautiful year in front of us.
Of course, we always have the magic of a fresh start available to us — in any day, any hour, any moment. Every morning is a beautiful fresh start! In fact, right this moment, you have the opportunity of a fresh start.
Practicing a Fresh Start in Each Day Every morning, you get to ask yourself:
We should take advantage of these opportunities to see the freshness of the moment in front of us. I recently was talking with my Zen teacher and admitted I hadn’t been studying as much as I’d committed to doing. She advised: “Start at one.” Basically, in basic breath meditation, where you might count your breaths, your mind will get distracted and wander. And then you can simply start at one. Ube-28
What would I like to do with this incredible day?What would make today incredible for me?What am I feeling called to do today? What’s most important?
FEATURE
You can wipe the slate clean of whatever happened the day before (no matter what it was), and just start anew. And then you get a couple hours into it, and maybe you find yourself off course. You’ve gotten distracted, or caught up in busywork.
start again. Take a breath, and imagine this next moment is a blank slate. What is most important right now? What would you like to do with this incredible hour in front of you? Start again. And find gratitude that you get to start again, over and over.
practicing with the blank slate of the new year We’re about a week into the new year, and you might have already started to lose the freshness of this year. But we’re just starting out! We’re at the very beginning, and we can do whatever we like with this year. What would make this an amazing year for you? What is possible for you this year? Who would you like to be? Take a notebook and pen, and spend 30 minutes thinking about this fresh space, and writing out some notes. Is this the year you finally write your book, launch something, create something? Grow your business to a new level, launch a new mission, help others in a big way? Tackle something hard and scary and meaningful? Are there new habits you want to create? This is your year, to use however you like. What magic can you create?
putting It Into action Once you have an idea of what you’d like to do or create … it’s time to make it actually happen. Write it down and commit to it. Tell others and promise to report to them weekly. Adjust your plan each week, with the blank slate of the new week. Do a review each month, and get yourself back on track with each fresh month. One small step at a time, make it happen. One fresh start at a time. Written by Leo Babauta https://zenhabits.net/fresh/ Ube-29
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