Creative Impact Spring 22

creative S P RIN G 2 0 2 2 IS S UE NO. 1 8

Own y our

e c i o V

bu i ld

y our t r ibe With

LUCY MOUNTAIN

PLUS BOOK SMART

TOP 100

How to go from idea to bookshelf

Change-makers making an impact in 2022

FOREWORD

EDITORS NOTES

Step into what makes you uniquely extraordinary I recently announced a bit of a rebrand on Instagram. The reasoning behind this came from me realising that for the longest time, I’ve been focused on the brand identity of my companies (Creative Impact and Alt Marketing School) instead of focusing on how do I want people to perceive me as Fab.

When you want to be a leader or an entrepreneur, you will find that the ego can get in the way in a variety of ways, a sneaky and less obvious way would be the way that you choose your colours or your messaging or your tone of voice when it comes to your brand.

Even when you truly believe you know what your brand identity is, to make it extraordinary, you have to stand back look at it with fresh eyes. You may change it to represent better how you want your audience to feel.

Stepping into your personal brand when you also have a company can be a challenging “Being a bit extra is what takes step and something that is not you out of ordinary. There is always easy to achieve. Like nothing more fun than that.” any products, services, or even separate entities that you create As spring is a big time for changes are still an extension of you. You and “spring cleaning activities”, might start losing who you are this could be the perfect moment in favour of the brand or the product that for you to look at how you show up online and you make. your brand identity and give it a bit of a spruce up. You might even see some slight changes In this magazine issue, I had the pleasure to chat HOME RENOVATION when it comes to the magazine and a few new with an incredible human being, entrepreneur SHOWS features, including morning rituals.

Lucy Mountain. What I love about Lucy and We are looking for our what she did with Nobs is that she could create first home, and I am We also cover the importance of mental health a brand that is an extension of yourself has its starting to get fascinated and tune into our body and nature. We even talk unique identity. with floor plans! about the next steps you can take if you want to write that book of yours. I also love this issue It can be easier said than done. From our BODY SHOP because it’s all about celebrated 100 changechat, I got reminded that it takes a lot of work AVOCADO RANGE makers making a difference online with our and refinement and humility in being able I mean, it’s avocado top 100 list. Remember being a bit extra is what to change and adapt our tone of voice. and our logo is an takes you out of the ordinary. Go and let your Ensuring that your brand and messaging avocado. Nuff said. uniqueness shine. reflects how your community will perceive Plus, it smells divine, you is what makes you stand out from the which is always a crowded online world. plus in my books.

FAB GIOVANET TI Editor in Chief

FAB’S FAVES

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EDITORIAL Editor-in-Chief: Fab Giovanetti Contribution: Sarah Clark Columnist: Joanna Konstantopoulou, Hannah Wallace

CONTRIBUTORS Special thanks to: Kerrie-Anne Bradley, Chloe Higgins, Dr Jenelle Kim, Patricia Lopez, Ellie Louise, Paula Hines, Tomi Makaniuola, Helen Rook, Tally Rye, Emily Solman, Leemei Tan-Boisgillot, Patrick Walsh

GET YOUR LIMITED EDITION PRINTED COPY OF THE MAGAZINE BROWSE OUR BACKLOG OF DIGITAL ISSUES

creativeimpact.group/magazine

BACK ISSUES Creative Impact is the ultimate tool and resource for creatives and conscious entrepreneurs. Current members of the Collective will be able to download each issue directly for free as well as back issues on the online platform.

Website: creativeimpact.group/collective

VISUALS & MORE Lead Designer: Michael Cavalli Junior Designer: Lucia Cavalli Stock photography: Pexels; Rawpixel; Unsplash Affiliate links: Amazon Associates

CREATIVE IMPACT MAG is part of Creative Impact group For inquiries or suggestions, contact us at: Website: creativeimpact.group Email: info@creativeimpact.group Advertising: team@creativeimpact.group

FOLLOW US Facebook: creativeimpactc Instagram: @creativeimpactco TikTok: @creativeimpactco Twitter: creativeimpactc

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LIMITED STOCK AVAIL ABLE

CONTENTS

33 IN THIS ISSU E TOP 100 CHANGE-MAKERS SPECIAL | SPRING 2022 | ISSUE NO. 18

ESSENTIALS

10

03 Editor’s note 05 Contents

WELLBEING 68 Bookshelf 70 Hannah Wallace column

07 My vision board

72 Being enough

08 New in wellness

77 Art of living meditation

09 Five minutes with

80 Connect with nature

24 Morning rituals

82 Five top tips

30 Behind the content

SPECIAL 33 Top 100 change-makers

84 Restorative Yoga 86 Psychologist Corner

C OV E R F E AT U R E 10 Lucy Mountain

PRO SECTION

FOODIE

54 Expert profile

90 My secret ingredient...

56 Write from the body

92 Efo Egusi

18 Breaking barriers

59 6 Tips for self publishing

94 In the kitchen with...

20 Boardroom to backroom

60 Ask the experts

96 Korean Spicy Seafood

26 Get Up

64 Founder Series

98 Peanut & Sesame Balls

F E AT U R E S

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ON HER VISION BOARD...

I have a photo of a gorgeous apartment there because I really want to move to London, and I have been looking since September 2021.

No luck yet! I have an image of a beach and travelling photos because I want to explore this year as much as possible. *Images are a representation from Emily’s vision board

MY VISION BOARD

EMILY SOLMAN

E

mily is a content creator, using her Instagram platform to make as many people smile as she possibly can. Emily recently graduated from Essex University with a first-class degree in Biological Sciences. She also wishes to study to help women understand their hormones and live healthy lives.

What would have been your plan B? I am still wanting to carry out my plan B. I studied Biological Sciences at university. Now I wish to educate myself in the female hormones area further. I have applied for masters, so hopefully, I will get in! I will still carry on with my social media, too, of course.

After an internal struggle with her body image, Emily found self-love and acceptance, which is a message that she hopes to share with her audience constantly. She aims to create a positive corner of the internet with her daily virtual hugs, goofy smile and morning dances.

If you could be remembered for one thing, what would it be?

Putting a smile on peoples faces when life feels a little heavy

What does success look like to you if you were to describe it?

Feeling like what I have made or created has positively impacted other people’s lives. I also want to feel happy and healthy to be my best self. For me, success is about so much more than money

What is your happy place?

The outdoors, being outside in nature, makes me feel so calm and grateful for life.

MORE INFORMATION Instagram: @_emilysworld

TikTok: @_emilysworld

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ESSENTIALS

GREENY PEEPS Revitalising tea - £4.30

FAACE Tired faace mask - £10

ETHIKEL Chalet artisan reed diffuser - From £36

NEW IN WELLNESS SO IN VOGUE Eco ultimate bath set - £20

From self-care essential to clever sustainable solutions, we rounded up some of our favourite picks.

BENEFIT Benefit chocolate triple pack - £10

DARE Motivational shakes - £27

KIND STORE Build a box - starts £5.00

FIILS Fiils Build your own duo - £26

ZERO WASTE CLUB Recycled Plastic Waste Wireless Magnetic Charger Multi - £34.99

MOA Silver rain toner - £15

SUPERGOOD BAKERY Baking Mixes - £4.99

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ESSENTIALS

Tenacious

FIVE MINUTES WITH…

TALLY RYE Job title: Fitness Coach & Author Followers: 130k+

F

ollowing my own battles with body image in my twenties, my goal now as a trainer is to help people ditch diet culture and rediscover a positive relationship with fitness, food and their body. I aim to help people enjoy exercise so that movement is no longer a chore they have to endure, but instead, a form of self-care that they can look forward to - this mindset is known as ‘intuitive movement’ and is a framework my training promotes.

I recently launched The Train Happy Journal which I created to help individuals kick-start their own intuitive fitness journey. Alongside this, I also host The Train Happy Podcast where I dig deeper into this intuitive and inclusive approach to health and wellbeing with leading experts in their respective fields sharing their own insights and stories.

Describe yourself in one word Tenacious If you could be remembered for one thing, what would it be?

My work on intuitive movement, which is a framework to help people build a positive relationship with exercise that is centered on self-trust and self-care.

If you could choose one book to gift, which one would it be and why?

Untamed by Glennon Doyle - a must read for women especially.

You have to choose a power song which one is it, and why?

Little Mix - Power - This is a staple in my workout playlists as it gives major strong woman energy.

Latest podcast obsession Maintenance Phase - Deep dives on Health, wellness and diet trends with amazing humour from the hosts Mike & Aubrey. It will challenge so much of what you *think* you know about health and wellness in the best way from the BMI to Karl Lagerfeld’s Diet book.

To wrap up what’s one small thing that brought you joy recently?

A spontaneous date night to Eataly for some of the best pasta I’ve had in a long time.

You are out for brunch. What is your

pick from the menu?

9 times out of 10 I will always go for a savoury and then share a sweet for dessert. So savoury will usually be Shakshuka and toast and my favourite sweet option is toasted banana bread with mascarpone and berries.

If you were to choose your party trick, what would that be?

Karaoke! I love to sing (and actually trained in Musical Theatre at drama school) so any opportunity to sing my heart out I am there.

If you could turn back the time and talk to your 18-year old self, what would you tell them?

Getting fit and healthy does not = getting thin. And actually being fit and healthy looks different on everyone so don’t compare yourself to anyone else.

MORE INFORMATION Website: tallyrye.co.uk Instagram: @pilatesatyourdesk

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C OV E R F E AT U R E

e c n a t r o p The im ** of being a

b o n p p p p a a e e **tthh

How to stay true to your voice as a business with the creator of Nobs app Lucy Mountain

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COOL OOL

90s

Windows-style fonts, old school classroom branding.

Nobs is a brand that speaks to a precise subset of people.

It’s cheeky, it’s vintage, and it’s remarkable—something you’d not expect from a fitness app.

Yes, I am a fan of the style. As a fellow amateur design lover, I can appreciate the work that goes into a brand’s branding and tone of voice like Nobs. From social media to the app itself, the language of Nobs represents Lucy as a person and the audience she wants to attract. After all, the app was custom built for the group and her community.

Lucy Mountain, chief “nob” and online creator, spills the beans about the wild success of the app and the process that brought her to create a “tribe” feeling in the Nobs community and why friendships are at the core of everything.

“I’m reinvesting in friendships. The pandemic has made me realise how important personal connection with friends is.

A big focus for me this year is my business, but it’s also reconnecting with people and spending time and investing time into friendships as well.”

She uses the example of being out with friends on a bottomless brunch and bumping into another group of people. Often, there would be someone in there from her community.

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“I feel my crowd are just people that love bottomless brunches. It’s just great. We’re all internet friends, which is special.”

Relationships seem to be at the core of the success of Lucy’s app, Nobs. We dive deep into the topic of para-social relationships and the relationships between an influencer and their followers. How often the influencer can utilise that and capitalise on that for their financial gain. And equally, the influencer’s audience and followers feel they have an investment in this person’s life.

“That’s an important conversation to have. However, it can diminish the relationships we build online. I have made some great friends from my community.”

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QUOTE

“If I have the luxury and the privilege of building a business, being an entrepreneur, I’m going to create the culture and the style of communication of how I want to talk to people I speak to every day..”

Sometimes influencers are criticised for building a brand and product to sell to their audience. Even if they were doing that, most communities grow organically, without a product behind them.

The story of Nobs started right from Lucy’s Instagram inbox.

“I had so many DMS from so many different people, and it got to the point where I was having these same conversations, some serious and some just funny. I was so grateful to have a community with the same sense of humour as me. It’s almost like we’re all the same person to a degree. And we all have the same sense of humour.”

She put everyone in this Facebook group and waited to see what would happen. From the success of that, she spotted a pattern. Her members were all talking about fitness, about anti-diet, yet there was no fitness plan that Lucy would personally want to recommend to anyone.

“Why don’t I build it? So that’s what I did in the end.”

It was a fantastic journey, going through building it as she could go back to her community and ask, “what do you want?” Everything was custom made for that group.

And then that grew and became a business.

“I think people look on the outside, and they’ll think, oh, Lucy created an app, she’s got subscribers and is making money from followers. What people do not know is that there’s a community that was built in March 2017, and that app came three years later.” Nobs would not have been here today if Lucy hadn’t found someone she knew would be the perfect customer for it. “There was already a need, so it was me fulfilling it for a community that I’d already built.”

When it comes to Nobs and her community, more specifically, it’s helping people. It’s reminding people there is another option if you want to get fit, which doesn’t involve changing your body. It doesn’t include weight loss. It doesn’t have diet culture. “It is reminding people that an app like this exists, and I can give them the route to that”.

Compared to other fitness apps, Nobs’s approach is radically different and one of its strengths. A big decision from Lucy was not to make Nobs about her. Apart from the video tutorials, you won’t find a photo of Lucy on there.

“I don’t want it to be a Lucy Mountain fitness app. It is the Nobs fitness app, and it’s about the user rather than me.”

Lucy and the team designed the app to ensure when people are in. It feels like it’s just them. There’s no one else. They will continue to build on it to make it feel like a safe, private space for them and their training. “We could have added comments and forums, but that is not what our community wants”.

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When it came to colour schemes, fitness was red and black. It was aggressive, dark, moody and serious.

The other option was feminine colours. As the app is mainly for non-binary people and women, most people would expect it to be indifferent tones of pink. “For me, it felt a little bit too cliché and stereotypical. That’s why we use mostly primary school colours like blue, red and yellow.”

OMUNITYOMUNITYCC OMUNITYOMUNITYCC

COMMUNITY

The choices in colour poured into the brand identity as well. The theme tapping into bold Primary School primary colours ties into education and allows to play with the content and user experience.

“We are launching a new tab on the app called the classroom. We will build video tutorials, but they’ll turn into lessons on different things beyond form and exercises. We explore topics such as cellulite, body image and get other people involved.”

Lucy’s attention to branding and the overall theme allowed her to use her Instagram aesthetics and buy them into the app to make it feel like home.

“I pick elements and design features from Instagram because if my audience is following me on Instagram, they know my page and recognise it”.

It shows how everything is vital in vibe and user experience.

Before you do your workout, you can see your workout list and access a workout preview. It looks like an Instagram story that you need to tap. Similarly, when you do your daily affirmations on the homepage, you will see different tabs, mimicking when you have a story and the little bars to swipe through.

“I built in those little things to make people feel really at home in the app. I want it to be light, colourful, and simple.

Sometimes people forget the amount of thought that goes into why things are the way they are.”

A few factors truly helped Nobs grow from strength to strength, one being the importance of surveys, feedback, and focus groups. “If I’m saying it’s a community business, I can’t suddenly stop listening to my community.”

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Now that she has a product, she needs to make sure the community is still part of the evolution of the app. That’s why the focus groups are so great, as they are an opportunity to talk to your users directly.

“When I use a product, or I’m into something, I would love to meet the founder and tell them how much I love what they do. That’s so special for me to be able to do that.”

Yet, this highlights a big issue women in business face, struggling to accept praise. Thankfully, attitudes are changing slightly in the way women talk about their business, and Lucy is constantly learning this for herself.

“We are so bad at shouting about our achievements. We’re so terrible at it. We struggle with being the centre of attention. We forget that people want to do that because it makes them feel good, too.”

As a woman in business, you sometimes feel the pressure to act like a businessman. If you think about how a successful professional person talks, you may picture emails to the point and professional.

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“I love that’s some people’s communication style, but it’s just not me. I’m going to put LMAO in my work emails, and that’s just how it is.”

Staying true to her voice can be seen as Lucy’s superpower.

“When I write copy, I write it literally as if I was writing it into my girls’ Whatsapp group.” That’s one thing that she had always found significant in her brand and content.

Once your business grows to a specific size, there is pressure to fall into the role of what a business owner does, or someone who earns X amount of money does and the lifestyle they lead.

“I felt tempted at times to be ‘Oh, wait, we’re professional now’.” Maybe it’s adding a fuck here and there or being

tongue in cheek. “If I want to say that, I ask myself why would I not? Because Nobs is me, it’s an extension of who I am. Why should I censor myself just because we’re a business?”

As a creator or business owner, stay true to your tone of voice, even if it’s serious and professional. Lean into your voice because anything else it’s going to be exhausting.

You’re just not going to feel authentic, and that will hold you back from so many things.

“If I have the luxury and the privilege of building a business, being an entrepreneur, I’m going to create the culture and the style of communication of how I want to talk to people I speak to every day.” You shouldn’t have to lose your voice

QUOTE

“If I’m saying it’s a community business, I can’t suddenly stop listening to my community.”

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C OV E R F E AT U R E

in business. And it’s that voice, that approach that allowed Lucy to grow such a strong community.

“During a friend’s birthday, I went out for some drinks at my local pub. Someone came up to me, someone who had been in my community. She started telling me about my content’s impact on her and her eating disorder recovery.

It’s so easy to forget that, for me, the impact is having a tangible difference on someone else’s perception and relationship with food.”

It is so easy to forget

ABOUT THE LUCY Lucy Mountain is the CEO and founder of anti-diet fitness app Nobs App. Having built an audience of 400k+ on Instagram as an Influencer, Lucy worked with her community to build a product which was entirely bespoke-made for them.

Although working within an already saturated industry, her sense of humor alongside a refreshing take on health and fitness has allowed her business to grow exponentially within the past 2 years.

about that when you are on the other end of the phone, and all you can see is comments, DMS, and likes. We often don’t know how that impacts their decisions and what’s inside their head the next time they eat a doughnut. “I want people to take fitness and food less seriously; I want people to have a lovely time in our numbered days on this earth.”

MORE INFORMATION Website: nobsapp.co.uk

Instagram: @nobsapp

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Breaking barriers

O

ur 2021 Creative Impact award winner India Morse is a deaf fitness, and health influencer turned online coach from London. Her passion, hard work, and dedication have already made waves in the industry, which is just the beginning. “I think this is just the beginning of my career. I am very grateful right now; every gift means something to me.”

When thinking about the beginning of her fitness journey, there is a lot she would like to tell her younger self.

“Cardio and restricting carbs isn’t the way of maintaining a healthy lifestyle.

Weight training will not make you bulky. If you want to eat carbs in the morning - oh and lunch, well dinner too, that is fine!”

Talking about embracing her approach to a healthy lifestyle, she truly pushes forward the idea of happiness and moderation and hard work. “Having butter on your toast, pasta for lunch gives you energy, it also brings a lot of happiness and living your life! I’ve learned my lesson and am thriving.” She got into fitness as a hobby, but as she discovered accessibility was poor in many gyms and classes, she decided she had enough. It was time to step up to disrupt the unacceptable situation and start her coaching as You Lean Me Up. Her aim now is to step up even more and create

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Written by India Morse accessible programmes and share her passion for health and fitness.” It would be powerful to censure every fitness studio that has a deaf awareness training”.

India shares how trainers should communicate with deaf clients and adapt how it will work in teaching classes such as dark environments and lightning. “We need to bring more deaf talents to share their story to make an impact. It will create paths of accessibility and inclusiveness on social media”.

Events would need to be more inclusive and accessible and include interpreters.

Instructors need to be more aware of including deaf people in conversations and visual and hand gestures.

“A few years ago, I collaborated with Define London and Ashley Verma, where she led the class in silence with a group of deaf people which is wonderful. However, I’d like to include events with a mix of hearing and deaf audiences to learn from each other.”

Being deaf, her life has always been about overcoming obstacles and

defying expectations. A big pinch-me moment was working with ‘The Body Coach’ Joe Wicks.

“He allowed me to show who I am. I can break barriers in the fitness industry for the deaf community. I received incredible feedback from YouTube and Instagram from Joe training together.

The feedback was encouraging and showed me I could do something really special. I felt like I fit in!”

Her fitness outlook is so much more than what your body looks like. It’s about how it makes you feel. Fitness has allowed her to overcome insecurities and achieve things in life and herself that she never thought possible. “’No pain, no gain’ can be damaging.”

Using DOMS or sweat as a metric of success is not attainable. “Some people do not sweat at all. It doesn’t mean they don’t work hard.”

You Lean Me Up is more than a fitness platform. It’s India’s way to step up and start demanding inclusion in the fitness world, and now she gets to share what she learned and helped you overcome your obstacles to become the best version of yourself.

In India’s words, “I will not give up when things get difficult. I will get up and constantly break barriers when possible.”

MORE INFORMATION Website: youleanmeup.fit Instagram: @youleanmeup

“We need to bring more deaf talents to share their story to make an impact.

It will create paths of accessibility and inclusiveness on social media”

F E AT U R E

he t m o Fr

boa

r

dr

oom to ba c k b en

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annah Barrett is an international yoga teacher who empowers students worldwide to feel confident, find strength with yoga, and tap into happiness daily. We virtually sat down to reflect on Hannah’s lessons from her journey and life.

“I have learnt that happiness is all about contentment and living in this moment right now. I previously spent my life looking forwards and always running onto the next thing. But to live a happy life, you have to appreciate the moments right in front of you. To find joy in the smallest of things. Without sounding too corny, it has transformed my life.”

She realised that self-care was not selfish, but a necessary part of life, and that was a light bulb moment. “I used to believe I wasn’t worth it, that self-care was a luxury. My internal dialogue was forever saying unkind words and beating myself up for the smallest of infractions. I was a stereotypical perfectionist, and when things didn’t go perfectly 100% of the time, I would blame myself.”

Hannah moved from a career working in finance to embracing yoga and her purpose, and with that embodying a new definition of ‘success’. When looking back at those times, Hannah admits she wishes she could tell her old self to take a pause and think about what success means to her.

“Part of me loved my old job, but on reflection, I should have placed boundaries around my working hours. These would have, of course, been flexible because, at times, things need to be done, but working crazy-hour weeks regularly out of choice took a toll on

“I have learnt that happiness is all about contentment and living in this moment right now” my physical and mental health. My stress levels used to be through the roof, and I didn’t prioritise looking after myself and taking moments to pause.”

Indeed, we can grow up with this view that success means a big family, lots of friends, a house and a job that pays well. But what are all of these things if we aren’t happy? We need to find balance in life.

“I wish I had had my yoga practice back then, as there’s no doubt that it would have made me better at my old job. Yoga has taught me the importance of self-care and connection, and it has helped me improve focus self-esteem and handle stress better. Instead of hustling through my days, I could have taken a step back to connect with what was important.”

YOGA HAPPY: Simple Tools and Practices for Everyday Calm & Strength Yoga Happy is an essential companion to help you through life, whether you’re a complete yoga beginner or wanting to deepen your home practice. In this beautiful, full-colour book you will find everything you need to build your inner strength and resilience, enhance your yoga practice, and help you find calm, happiness and the resilience to navigate the modern world.

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Hannah brings this back to a concept in yoga called ahimsa.

“It can be thought of as non-violence, but I like to think of it as love. It is the first of the Yamas, which are five ethical principles that guide how we treat others and ourselves.”

We have an opportunity to practice ahimsa in any and every interaction with other living beings. We can bring harm by thoughts, words and actions, and we always choose to choose love and kindness. It includes ourselves. To some, so many of us are very hard on ourselves.

“The more you practise ahimsa and the other games, the more they will benefit not only you but others as well. Like planting positive seeds of change for others to emulate.” One tiny seed we can plant comes from a simple yet powerful practice Hannah swear by, journalling. “Alongside meditation, this is how I start every single day. It can help you set the energy and intention for the day ahead and tune inwards.”

There’s a concept in yoga called svadhyaya or ‘self-study’.

One way this can be thought of is turning inwards and reflecting deeply on your behaviours, actions, thoughts, and beliefs. Journalling and self-reflection can be a helpful way of approaching self-study, and you don’t have to be creative or have lots of time to do it.

“One of the easiest ways to begin journalling is by simply starting the day by writing down five things you are grateful for. Many studies show the power of gratitude and how it can make you happier, less stressed, improve your physical health and enhance empathy (amongst other things). I set out other simple ways to begin a journalling practice in my new book Yoga Happy.”

Hannah wants women to remember that having a career they love filled with purpose is fulfilling.

However, first, consider what you want to achieve and why you want to do it. If it’s something you have been thinking and dreaming about for a long time, don’t be afraid. Jump in feet first and give it your all.

“We can bring harm by thoughts, words and actions and we always have the choice to choose love and kindness. This includes ourselves” There also needs to be an element of reality.

Can you afford to shift your career? Can you build a nest egg to support you as you change paths? “Many of my friends worked part-time as a yoga teacher at first before making the shift into making it a full-time career.”

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As she mentioned the Yamas previously, ethical guidelines shape how we treat others and ourselves. From her own experience with two children, she wants them to look after and take care of themselves. And as the saying goes, “children do what you do, not what you say”. “The more we practise self-care, the better we can look after others as well as ourselves and the more they will value themselves and look after themselves too.”

Hannah is here to help people feel stronger, more resilient and not alone. “My mission through my classes and training is to help my students feel connected to both themselves and the world around them.” Life is hectic and full of highs and lows. What yoga has helped her realise is that even on the dark days, she can see the shards of light and know that she will be ok.

“Whether it’s through taking time on my mat, pausing to breath and find stillness, journalling and self-reflection, it doesn’t matter.

My yoga practice is a real lifeline, and I want to share the gift of yoga with as many people as I can.” If she could have a billboard to share a message with the world, it would be a reminder of love and kindness because we could all do with a little more love and compassion in our lives. As the late Caroline Flack once said, “In a world where you can be anything, be kind.”

WHAT IS THE GREATEST GIFT SOMEONE ELSE HAS GIVEN YOU? When I was little my parents bought me ABOUT THE AUTHORS a cat for my birthday that I called Harry.

Hannah Barrett is an international yoga They gave him to me a day early (as my teacher who empowers students all birthday was on Easter Sunday and they had to over the world to feel confident and pick him up early). It was such an unexpected find strength with yoga. gift, I have always adored animals and still MORE INFORMATION remember the feeling of joy when I realised what I had been given.

Instagram: @hannahbarrettyoga

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ESSENTIALS

MORNING RITUALS

ELLIE LOUISE We ask successful online creators and entrepreneurs about the morning rituals that help them to kick off successful days

MORNING...

My name is Ellie and I’ve grown up online, creating content across YouTube and Instagram since age 11. I’m now 20 and am still creating content while studying Drama at the University of Lincoln. My content has changed a lot throughout the years, but my motivation has always been to bring positivity to my followers, inspire people, and spread happiness. I try to make my content as relatable and honest as possible, which sometimes shows the struggles I face as a young adult and the more fun and energetic parts of growing up. I hope that my content helps motivate my viewers and inspire them to look at life with gratitude, as that’s something I preach about!

Do you have a weird and wonderful ritual or hack to make mornings better?

The main thing for me is writing lists! I always know that it will be a good and productive day if I’ve written my lists in the morning. Every morning I write my to-do list for the day because this helps me stay on task and make the most of my time, which is great because I have a busy schedule with the university, social media, cheerleading and maintaining a good social life. The other list I write is a gratitude list. These are so good for when you wake up feeling a bit down because they instantly lift your mood. I sit for a couple of minutes and write down a few things I’m feeling grateful for, and once I’ve started feeling that positive energy, I begin to feel so much more energized and ready for my day—also, coffee.

What is a surprising and unmissable item on your bedside table?

Firstly, I’ve had a salt lamp for a while but recently have been obsessing over it.

I don’t know what it is, but I find it so

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soothing, and I’ve been sleeping with it turned on every night over the past couple of months. Something about it sets the vibe in my room to be so calm and peaceful; I love it. I also have a notebook that I’ll use to note down when I get a random burst of inspiration or creative thought that I’d otherwise forget by the morning.

First thing you do after your wake up?

I hate to admit it, but it’s checking my phone. So much can happen overnight I can’t help but go onto social media to see what I’ve missed out on while I’ve been asleep. I try to limit my phone time in the morning, so I’ll usually be on it for 10-20 mins. Then, if I have an early lecture, I’ll head to the shower to wake myself up. If I don’t have anything to rush for, though, I’ll stay in bed for an extra half an hour or so and read something to give myself a more gentle wake up.

The alarm goes off at…

8 am, and then again at 8.10 and 8.20- my goal is usually to be out of bed by 8.30, so I know that the fewer times I hit the snooze button, the more time I have to go on my phone and check my socials. I also try to set my alarm as a song that gives me a rush of energy.

Recently it’s been Glorious

by Macklemore, but Arianna Grande’s Just Like Magic also does the trick!

You only have time to do one thing in the morning before starting your day.

What do you do?

I’d have to choose breakfast. Busy days at university have proven how important making time for breakfast is. Unless I’ve eaten in the morning, I’m so moody and unproductive. I definitely would go out with no makeup and messy hair than without eating breakfast. Of course, I would also have to include my morning coffee as a part of my breakfast- no way can I go without that!

Do you make time to learn in the morning? If so, how?

When possible, I like to read in the mornings, which is always teaching me something. I also have many 9 am lectures on my timetable, so if that counts as part

of my morning, then definitely! These early lectures mean that I usually go through my morning routine pretty quickly, though, so I don’t have much chance to learn before going onto campus.

How do you take your coffee?

My flatmates and I are the biggest coffee lovers. We have this professional standard coffee machine in our kitchen, and we honestly go through a bag of beans every couple of days; it’s crazy.

I love an iced coffee in the mornings, especially with oat milk and quite a lot of ice. Otherwise, I’ll make myself a latte. I’ve been trying to learn how to do latte art, but I can’t say it’s been going too great. Lots of my designs turn into just a blob. I did make a pretty good teddy bear latte the other day, though.

What does your power outfit look like?

Comfy flares are my go-to because they look cute but comfy enough to wear when I want to get a lot done. I’d pair the flares with a cropped top, probably one of those comfortable bralette type tops. Depending on how much I want to dress the outfit up, I’d add a cute jacket, or if I’m going for a productive power outfit, I will pair it with a cute hoodie instead. Finally, I wear a little bit of jewellery, usually just rings, earrings and a necklace to make me feel more put together and confident.

MORE INFORMATION Instagram: @ellz.xo

YouTube: ellielouise

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F E AT U R E

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F E AT U R E

HOW TO MOVE MORE AT YOUR DESK Written by Kerrie-Anne Bradley

errie-Anne Bradley, a confessed exslouching-economist-turned-Pilatesteacher, has made it her mission to get us all moving more at our desks. She believes that saving movement for when not |at the desk isn’t enough. Yes, it’s great to go for a run, jump on the mat for a Pilates class, or punch your stresses out at a boxing gym. However, if you are relatively still for the rest of the day, your body will not be happy about this.

Thankfully, it is easy to incorporate movement into the working day with simple activities that you can do while seated or standing at your desk.

Kerrie-Anne shares some of her top tips “Act to get you started.

up there. It is also a more balanced position for the body in terms of how your bones are stacked and the muscular effort needed at the body’s front/back & left/right.

It is best to sit with your feet flat on the floor, upon your sit bones (the bones under your pelvis), with your ribs relaxed over your pelvis (not lifting your chest to the ceiling). Keep your neck in line with your spine. You can interlock your hands behind your head and press your head back into your hands to help you find the position. It will be better for your body insofar as you will be using your middle to hold you upright, your hamstrings and front of legs are in balance, and your head is in line with your spine.

to undo some of the positions we find ourselves in while we work at a desk”

“YOUR NEXT POSTURE IS YOUR BEST POSTURE” I am not entirely sure of the origins of the above quote because it is used a lot, but I love it. Essentially, it means moving in and out of different positions best for your body. I am asked a lot about posture and how we get better posture. My answer is always “more movement and moving in ways that act to undo some of the positions we find ourselves in while we work at a desk. Indeed in anything, we do it on a repetitive basis.”

Yes, there are some better ways of positioning yourself while you are still (and if you are still for long periods at a time each day). You want to be embracing your inner fidget as much as you can. Indeed, move your body in as many different ways as you can, even when seated!

Having a standing desk is excellent and mixing it with sitting is also good.

When standing, however, you still want to move around and embrace your inner fidget. Standing uses more energy than sitting, but it is still not the same as moving around. It will not be enough to help with flexibility and mobility, or indeed the strength of the upper body.

However, if you do stand to work, make sure that you stand on your feet in a balanced way. Be conscious of any tendency to lean on one leg (most often the mouse side) or stand in the front of your feet and not onto the heels. Maybe shift your weight from foot to foot to find balance. And rock forwards and backwards before settling with the weight under the balls of the feet and the heels.

It would be great if you could manage a couple of minutes every 20-30 minutes to break up sitting still. Select movement breaks that work better within your schedule if this doesn’t seem possible. Every extra move counts in our day, and one movement break is better than none. You can build up to integrating more. Keep it simple but varied so that all the body parts get moved.

HOW TO WORK AT YOUR DESK Try to be less croissant (bottom tucked under and shoulders and upper back rounded forward), and sit more upright. It is not only more active, as you use more energy to hold yourself

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F E AT U R E

SIMPLE WAYS TO REMEMBER HOW TO MOVE It depends on your situation and the type of learner you are.

Visual reminders work for many people. I recommend having post-its up reminding you to move or strategically placing the Move More at Your Desk book on your desk.

Kerrie-Anne shares moves from her programme, Pilates At Your Desk, on her Instagram account @pilatesatyourdesk, at corporate workshops, on her membership platform pilatesatyourdesk.com, and she has written a book, Move More At Your Desk which will be available this year from watkinspublishing.com and all good book retailers.

You could set the alarm on your phone/watch/computer to remind you to move. If you likely switch it off, you could put the device on the other side of the room (if WFH, ha!) because then you will need to move to go turn the alarm off.

You could also buddy up with your work colleagues to hold each other accountable. You could all move together before a meeting starts or set targets for how many movement breaks you should have each day. Make it fun.

Doing a movement that you enjoy because it feels good or makes you smile means you are more likely to do it, so focus on that!

“Every extra movement counts in our day, and

one movement break is

case of 1h, that would mean a 50-minute chat). It would then give people more scope to move between meetings.

better than none”

Oh, and lastly, I have an idea in mind for companies. Instead of holding 1h+ meetings, it would be great if sessions could run 5 minutes later and finish 5 minutes earlier (so in the

I have heard too many cases of people sitting at the computer on zoom all day because of back-to-back meetings. Changing the length of time and sticking to the time boundaries would incentivise movement between meetings.

ABOUT THE AUTHOR Kerrie-Anne is the founder of Pilates At Your Desk, educating people on how to prevent and alleviate aches and pains caused by being stationary all day. Kerrie-Anne leads corporate workshops to optimize employees’ wellbeing through movement, and shares videos with simple movement habits, to help us move more in our every day.

MORE INFORMATION Website: www.pilatesatyourdesk.com Instagram: @pilatesatyourdesk

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ESSENTIALS

BEHIND THE CONTENT

@NBEFITNESS aka Kanndiss Riley Job title: CEO of NBE FITNESS Followers: 2,300+

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y business is called NBE, Notorious Big Energy. I got the name from my colleagues and friends to describe my larger and life persona over the years. I’ve always been a bouncy, high energy person, since I was 3 years old. During the first lockdown, I started running live sessions from home on Instagram and Zoom. I learnt so much from running them, meeting people from all over the world and seeing what people enjoyed.

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Making an impact I made our platform accessible and inclusive so that people with different lives and experiences could inductively state that NBE FITNESS is an enjoyable place. To have the impact, I knew there were a lot of variables to think about.

We ensured we could adapt and show our inclusive processes to attract people to our platform. NBE FITNESS feels although everyone wants to make an impact, and to some extent, everyone makes an impact, either good or bad. It was important that our community felt a positive effect as we acknowledged they experienced many negative impacts outside of our space.

My content pillars Our audience includes many people across the unique population that interweave protected characteristics, making them amazing to work with, building content that meets our users’ needs. Make sure they laugh, sweat and have a good giggle.

We know our content is informing and educating. When people come to our sessions, it inspires because people come together to see each other moving, learning new things about a range of people’s lived experiences.

Starting our sessions, people learned how much can be done in a chair—for example, dancing, yoga and fitness.

ESSENTIALS

“When I decided to call my business NBE FITNESS I knew my content would match beautifully”

Many participants realise that workouts are fun adapted and include moving their bodies at their own pace.

Booking time with myself I make sure to add stop working slots to my calendar. Sometimes, with a neurodiverse brain, I can end up hyperfocusing on a task and forget to come up for air. Even though it’s excellent to

FUN FACT

I used to run a food magazine called Riley’s cuisine looking at eggless recipes and other allergies.

love what you are doing and focus, reducing task guilt is crucial. I use my stop working breaks to help me take some time away from work, and when I return from my break, I reset the day’s schedule of what I can get done and set a mantra towards the end of the day.

Favourite tools I love using Mojo; it is a video and graphic application to create intricate or simple and powerful designs. Even when I am inevitably moving to Canva or Adobe Creative Cloud software, I’ve started the initial prototyping of the video design on Mojo. I can develop a couple of design ideas, share them with

a team, client or post on social media from my phone and feel satisfied.

My content in one word Energised. When I decided to call my business NBE FITNESS - Notorious Big Energy Fitness, I knew that my content would match beautifully.

People past and present say I have a warm attraction, soft tone/ exterior, and a strong ability to make people feel energised.

MORE INFORMATION Website: nbefitness.com Instagram: @nbefitness

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CREATIVE IMPACT

TOP 100 WHO MADE IT? We are back with our yearly list of movers and shakers to watch out for and follow over the coming year

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TOP 100 CHANGE MAKERS

LIFESTYLE

Adina Akhmetova @vegangirlboss

Vegan creator based in the UK, made in Kazakhstan.

Striving to be her best self and help you do the same.

SPIRITUALITY

Aisha Carrington @aishacarrington_

BUSINESS

Aicha Mckenzie @aichamckenzie CEO of BreatheByAMCK, Aicha is a true trailblazer - an agent, model, gymnast, choreographer and mother of two.

Aisha is a highly intuitive new generation wellness and mental health change maker.

Aisha shines her lit vibes of love and light on everyone she comes in to contact with.

Leaving them feeling seen, loved held and supported.

MENTAL HEALTH

Alex Holmes

@byalexholmes Author and award-winning mental health coach re-thinking masculinity.

ACTIVISM LIFESTYLE

Aja Barber @ajabarber Writer and fashion consultant, discussing topics such as colonialism, climate change and consumerism.

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Alice Dunbar

@aspoonfulofalice Anti-diet activist and slimming world survivor. Ditching diet culture, body acceptance, food freedom and self love in pastel colours.

TOP 100 CHANGE MAKERS

LIFESTYLE

FITNESS

Amber George @ambertheevegan

Amy Dickinson @bodyreset.hub

Creator sharing all things vegan covering everything beauty, food and sustainability.

Rejuvenation coach and sport therapist. I want to build a rejuvenated, healthier version of YOU.

SUSTAINABILITY

Amma Aburam @styleand.sustain

Amma is a London-based sustainabilty love who uses her platform to sharee her conscious fashion styles, tips & articles online as well as offering to shop her closet with porceeds going to charity.

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BUSINESS

HEALTH

Ashleigh Frater

Dr. Aziza Sesay

I help camera-shy helping entrepreneurs build confidence on camera to sell their services.

NHS GP, speaker and educator discussing health awareness, advocacy and prevention to educate, empower and save lives.

@iamashleighfrater

@talkswithdrsesay

SUSTAINABILY

Beatrice Turner FITNESS

Bami Kuteyi @bamikuteyi Founder of Twerk After Work creating a full of confident, fearless and unapologetic twerk queens one class at a time.

@beatriceturner

Brazilian secondhand and ethical fashion enthusiast sharing imperfect sustainable living.

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TOP 100 CHANGE MAKERS

LIFESTYLE

NUTRITION

Becky

Brittany Ford @biohackingbrittany

@bottled.blue

Holistic nutritionist, podcaster, content creator sharing optimal health via holistic self care.

Creator showing you how easy a vegan lifestyle can be in every aspect of your life.

BUSINESS

Becky Sage

@drbeckysage Helping founders and changemakers do their work with positive power. Here to show you how you can do good and feel good in your work.

FOOD

By Nature Foods @bynaturefoods

By Nature Food is the brainchild of Michael and Andre. on a mission to inspire the world to embrace plant-based food.

FITNESS

Caroline Copp @mindbodymeno

FOOD

Calum Harris @madebyblitz_

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Calum a.k.a. Blitz, is a food blogger who is passionate about ‘proper’ vegan food. Sharing his easy and tasty vegan recipes.

His easy cooking tutorials make vegan food accessible for the masses showing you don’t need to miss out on your favourite foods if you make the switch.

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Pilates instructor inspiring women in midlife, menopause and beyond to thrive, pain free for good.

FITNESS

Charlotte Walsgrove @charlottewalsgrove

Pilates and barre fitness trainer as well as nutritionist and lifestyle coach ona mission to help people to find joy and freedom in movement.

LIFESTYLE

Daley

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TOP 100 CHANGE MAKERS

YOGA

Donna Noble

@donnanobleyoga Donna Noble is the founder of Curvesome Yoga. She is also a writer, mentor and noble yogi.

She inspires her audience by sharing her message of body positivity and is an anti-racism activist.

@everydamndaley Sustainable fashion enthusiast and skincare educator hosting racial identity chats on TikTok.

BEAUTY

WELLBEING

Demi Colleen

Danni Tabor

Multi-award winning content creator and veterinary nurse focusing on beauty and lifestyle.

She focuses on good ethics and sustainability.

Wellbeing coach helping women find food freedom and body acceptance without yoyo dieting and restrictions.

@demicolleen

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@freefanni

BUSINESS

Egbe Manton @egbemanton

Legal expert for startups and scaleups.

Legal and diversity speaker supporting entrepreneurs making legal easy.

FOOD ACTIVISM

Claire Raymond @livingwithclaireity

Claire is a queer mental health advocatewho has taken to social media to dance, look fabulous, and break stereotypes about people with disabilities.

Ebenezer Odeniyi @veganezer

Veganezer is always coming up with fun ways to cook amazing recipes.

He also did a community event weekly that helped people showcase their food and photo skills.

NUTRITION

Emilia Papadopoullos @emilianutrition Nutritionist helping people with acne achieve clear skin and regain their confidence through 1:1 nutrition coaching.

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CHANGE MAKERS

NUTRITION

SPIRITUALITY

Dr Emilia Thompson RNutr

Emily Bediako

Nutritionist coaching and educating people to manage disordered eating and improve relationships with food and body.

Emily Bediako is a spiritual business coach and manifestation mentor empowering women to step into their power.

@emiliathompsonphd

@emilyempowers_

MENTAL HEALTH

Emily Solman @_emilysworld

Biological Sciences graduate and lifestyle creator posting things that make people smile.

LIFESTYLE

Flavia Benko @flaviabenko

Sharing products, tips and tricks for content creators influencers and small businesses.

Encouraging a positive, grateful outlook on marriage and motherhood.

WELLBEING

Farah Fonseca @farahfonseca

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Female health coach and 3 x LW England’s strongest woman, naturopathic nutritionist creating a hub of female wellness.

FITNESS

Funmi Olatoye @funmi_olatoye

Pre and post-natal fitness trainer and podcast host of Strong For Everyday.

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TOP 100 CHANGE MAKERS

INCLUSIVITY

Gem Hubbard

@wheelsnoheels_ Content Creator, Youtuber and disability activist sharing confidence, hacks and skills by choosing a wheelchair.

FITNESS

Gina Obeng @just_geen

Gina is a Qualified Personal Trainer, owner of a healthy meal prep service and fitness movement `Train To Slay, with a highly relatable and inspiring story of turning heartbreak to muscle ache. She found fitness to be the best stress relief to build herself up and focus on being and becoming better.

FITNESS

Gauri Chopra

@gchopra_thefitlife How to get the most out of your life, movement and fitness. Founder of London’s one and only open rooftop gym facility.

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BUSINESS

Gynelle Leon @gynelleleon

Founder of Prick London, selling cacti and succulents.

Entrepreneur sharing balance of work and play.

FITNESS

Isla Mclachlan @isla.mclachlan FITNESS

India Morse

@youleanmeup Deaf fitness instructor and accessibility and inclusivity advocate working to create accessible programmes and share her passion for health and fitness.

Healing facilitator and coach helping people feel wildly at home in themselves, in their body and in authentic sexuality. Practising breathwork, hypnosis and somatics.

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TOP 100 CHANGE MAKERS

CHRONIC ILLNESS

FOOD

Joseph Cumberbatch @kitchenwithcumbers

Teacher by day and kitchen flex after 5pm. Kitchen with Cumbers was born after Joseph found a new love and comfort in cooking and baking after a devastating sports injury.

Jameisha Prescod @youlookokaytome

Jameisha Prescod created a digital space for the chronic illness community crafting videos and podcast episodes about disability, mental health, chronic illness.

FOOD

James Wythe

@healthylivingjames James is a fully qualified health coach, author and professional food blogger.

His aim is to inspire his audience to cook easy and delicious home cooked food.

SUSTAINABILITY

FOOD

Joanna Adjetey

Jordan Billham

Joanna creates content for her Instagram account and blog, called Planet Bananna. She shares about her vegan lifestyle, her love for our planet and how she tries to live more in balance with nature, as well as raise awareness about social justice issues and climate change.

All things food and entertainment.

Jordan, also know as the The Notty Chef, can be found on YouTube, TikTok and Instagram to teach you how to cook and entertain you at the same time.

@planetbananna_

@thenottychef

FOOD

FITNESS

Johnny Morillo

Jonelle Lewis

Freelance videographer and food photographer showcasing delicious Vegan food.

Jonelle is a yoga teacher and practitioner, mentor and teacher trainer. She is obsessed with movement and spiritual studies which makes her an eternal student. She has been teaching yoga for over 5 years & practicing for over 15 years.

@johnnymeatless

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@jonelleyoga

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TOP 100 CHANGE MAKERS

FITNESS

Kate Rowe-ham @katerh_fitness

Kate Rowe-Ham is a PT and online trainer and she wants to help woman find a love of exercise and in doing so, give them the tools they need to adopt a sustainable approach to exercise giving long-lasting results.

FITNESS

Kandiss Riley @kanndissriley

Kanndiss Riley is a personal trainer and instructor. As the founder of Notorious Big Energy, she is helping improve customers mental and physical wellbeing through dance and fitness.

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HEALTH

Kimberley Wilson @foodandpsych Kimberley Wilson is a chartered psychologist with a MSc in Nutrition. She is the author of How to Build A Healthy Brain. Her specialities are psychology, brain health and nutritional psycology.

HEALTH

Le’nise Brothers @eatlovemove

BEAUTY

Laura

@beautyglowgetter Laura is a city girl situated in between London and Cambridge . She writes about all things beauty, business, and lifestyle, encouraging weekly self care with a pinch of mindless fun.

FITNESS

FITNESS

Lauren Naomi

Laura Louise

Lauren brings the fun and inspiration as a Soul Cycle Instructor and Deliciously Ella trainer. Lauren is all about body positivity and moving your body because it feels good not just because society says you “should”.

Laura is a Cornwall native who has made practicing Yoga accessible to the masses with her Live Zoom classes. Motivated by the thought of helping, inspiring and serving other people through the transformative and healing powers of yoga.

@laurennaomi_

@lauralouiseyoga

Le’Nise Brothers is the host of the Period Story Podcast and is on a mission to help women fix their period pain and hormone problems. She is a nutritionist with a mBANT. She is also a yoga teacher.

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TOP 100 CHANGE MAKERS

FITNESS

Louis Walcott @louiswalcott

NUTRITION

CHRONIC ILLNESS

Lolade Alakija

Lottie Drynan @thetummydiaries

Lolade is a nutritional therapist who loves to empower your health through a positive relationship with food, helping you to create a balanced & sustainable nutritional lifestyle.

Lottie Drynan shares her journey with IBS and raises awareness of the mental side of the illness as well as the physical. She shares the realities of the illness on IG including bloat-friendly outfits, runs a support group for women on Facebook and created an amazing gut-health diary to help others.

@loladeholistichealth

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Louis is a strength & conditioning coach, yoga teacher and group instructor whose goal is to educate, support and coach people towards moving better, living healthier and feeling more fulfilled. You can find him on Instagram posting informative and fun videos to inspire everyone to a healthier lifestyle.

WELLBEING

Louisa @elemenlondon Louisa, is an Empowerment Coach helping others get it together, do better and feel empowered in the process!

FITNESS

Mariel Witmond @mindfulsonder

Half English, half Mexican (with an American accent), Mariel has practised ashtanga and vinyasa flow yoga around the world for over a decade. Leaving behind her high powered and highstress corporate job that left her unfulfilled and unhappy, she achieved her longtime dream of becoming a yoga teacher. Mariel shares a passion for life coaching and nutrition that together with yoga have become the pillars for her business Mindful Sonder - a holistic approach to wellbeing.

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SUSTAINABILITY

Marta Canga @martacanga

Marta is an award-winning sustainability blogger who you can find on Instagram sharing her imperfect eco life and fabulous fashion sense. Marta is also an advocate for showing your skin with all its wonderful imperfections, without using filters, when social media dictates an unachievable standard of perfection.

TOP 100 CHANGE MAKERS

NUTRITION

MENTAL HEALTH

Melissa Saint Hill

Mica Gray

Melissa aka The Bare Scientist is a registered nutritionist and research scientist, sharing her love of food through mouthwatering recipes and beautiful food styling on her Instagram page. A trustee of Made in Hackney and co-founder of the Diverse Nutrition Association, educating students and Health Care Professionals on navigating and working with diverse cultures.

Mica is a mindfulness teacher, writer/ poet and research psychologist with lived experience of mental health difficulties.

She self-published a collection of poems titled ‘when daisies talk’ that explores her experiences of psychosis and depression, to bring into focus less common mental health experiences.

Through her personal blog, Mica shares her journey of practising and applying mindfulness in her life and relationships.

@the_bare_scientist

@micamontana

FITNESS

Michelle Griffith Robinson FOOD

Dr Megan Rossi @theguthealthdoctor Dr Megan Rossi has helped hundreds of thousands to embrace the power of their guts and enjoy good gut health every day. Megan’s book *Eat Yourself Healthy* has gone international and in 2020, Bio&Me landed in *Waitrose, Wholefoods, Selfridges* and *As Nature Intended* across the UK. Megan was also awarded the Young Australian of The Year in the UK award from the Australian High Commission for her contribution to science and public education.

@michellegriffithrobinson Michelle is a GB Olympian, personal trainer, life coach, mentor and mum to three. An ambassador for both Women’s Aid and The Menopause Charity, Michelle has always used her voice and position as a platform for change.

Michelle is a true inspiration for women everywhere, you can find her positive energy and kickass fashion sense on Instagram.

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TOP 100 CHANGE MAKERS

WELLBEING

Michelle Hopewell @michellehopewell

WELLBEING

Navneeta Gough

@lets_eat_better_together

An actor and body empowerment advocate, you can find Michelle on Instagram sharing positive affirmations and lighthearted menstrual wellness posts creating a safe space for others to learn more.

An IBS survivor, Navneeta shares her healing journey to restore hormone balance with an anti-inflammatory lifestyle. With beautiful, gut-healthy recipes on her Instagram account Let’s Eat Better Together, you’ll be drooling over your phone.

BUSINESS

Natalie Scott

@nataliescottempowers Award Winning Certified Money Coach CMC® Save | Invest Banish limiting beliefs

SUSTAINABILITY

WELLBEING

Ngoni

Ngozi Cadmus

London-based blogger and designer Ngoni shares her love of fashion and travel whilst trying to live a life that’s sustainable. Her charismatic posts on Instagram have earned her over 21K followers as well as her plant-based recipes.

You can follow her sustainable fashion pieces on We Are KIN.

A therapist, business coach and founder of Front Line Therapist, Ngozi helps social workers and therapists build socially conscious, servicebased, wellness businesses online. You can find Ngozi on Instagram @wellnetrepreneur or @frontlinetherapist.

@ngoni

FITNESS BUSINESS

Nesha Woolery @neshawoolery

Nesha is an entrepreneur advocating for “Simple Business, Simple Living”.

Helping online service providers work less & earn more, so they can live more. You can listen to Nesha’s advise on her podcast The Simply Business Show on iTunes, Google, Spotify or Stitcher.

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Nesrine Dally

@nez__healthhub Voted ‘London’s Best Trainer’ by The Evening Standard, Nesrine is a Strength, Conditioning & Performance trainer sharing her love of fitness on her Instagram and making exercise inclusive for all no matter what age, background or circumstance. You can train with Nesrine on Fiit or join one of her classes.

@wellnetrepreneur

O WELLBEING

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Phoebe Atherton @soulbodybyphoebe

Founder of Soul Body Retreats, Phoebe is a yoga, meditation and strength educator who helps people become spiritually fit. An ambassador of the Sports Edit Team you can find Phoebe on Instagram sharing informative wellness posts and workouts.

TOP 100 CHANGE MAKERS

NUTRITION

Phoebe Liebling

@_naturalnourishment Award-Winning Product & Recipe Developer, Phoebe Liebling, began Natural Nourishment with a clear view; to give clear, unbiased nutritional guidance, that empowers those who see her or 1 of her team to take charge of their own health long term.

She truly believes that every mouthful does matter as the choices we make in terms of our diet have the power either to heal or to hurt us.

MOTHERHOOD

CHRONIC ILLNESS

Nicky

Pippa Stacey

Nicky Bamgbade is a confidence coach and personal trainer, who having struggled with her own body image and confidence for over a decade, now helps other women to love the bodies they are in by changing the way they look at health. Moving the mindset from simply losing weight to wanting to be in the best form of health they can be.

Nicky shares her genuine passion for exercise and wellbeing with her many followers and shows you can be the person you want to be, if you simply change your way of thinking.

Pippa is a chronically ill writer and blogger, psychology graduate, book-reader and theatregoer, Spoonie Survival Kits founder and a novelty onesie enthusiast.

@nickybamgbade

@lifeofpippa

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FOOD

S

Sam Jones

@nomeatdisco

A photographer and food Stylist, Sam brings you Daily Plant Based Recipes that are made to feed the soul. You can find his account “No Meat Disco” on Instagram.

ACTIVISM

Ruby Rare @rubyrare Ruby is a queer non-monogamous jelly enthusiast and the author of Sex Ed: A Guide for Adults. She is a proud @brook_sexpositive ambassador and the co-founder of @bodylovesketchclub.

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TOP 100 CHANGE MAKERS

WELLBEING

Dr Sarah Vohra @themindmedic

Consultant psychiatrist⁣, author and speaker sharing daily mental wellbeing tips.

BUSINESS

Selina Flavius

@blackgirlfinanceuk Selina Flavius aka Black Girl Finance is an author and winner of the British Bank Awards Online Financial Influencer of the Year 2021. Selina has created a space for unapologetic, ambitious, money-minded women. Using her platform to educate women on investment and getting that bag!

FITNESS

Sarah Fowkes @sarahfldn An athlete turned fitness coach, Sarah Fowkes is a Soul Cycle Instructor, Sweat It Trainer and Founder of Women the Box. Her Instagram posts bring meaning to movement and leave her followers feeling inspired to move.

MOTHERHOOD

Tekie Quaye @born__together

FITNESS

SUSTAINABILITY

Shakira

@fitnesswithshakira

Sustainably Influenced

Shakira is a Perseonal Trainer, Coach and Entrepreneur, coaching women 35+ to be stone, smash goals & feel fantastic! A proud single mum to a teenage daughter, Shakira understands the importance of maintaining a healthy work/life balance. Using her social media platform to promote body positivity, you can find Shakira on Instagram, Fitness with Shakira.

Sustainably Influenced is the platform created by Bianca Foley and Charlotte Williams to guide people through the minefield of sustainability. Bianca and Charlotte’s energy and chemistry on the podcast has landed them a legion of followers. With listeners feeling as though they are having a chat with their friends.

@sustainablyinfluenced

Tekie Quaye is a mum of one, a podcaster, blogger, change-maker and founder of Born Together.

Through motherhood, Tekie found a means of connection, to herself, her ancestors and those on the journey of parenthood. Tekie has created a directory for parents where they can find postnatal support, photographers, wellness services including mental health and the Born Together podcast.

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TOP 100 CHANGE MAKERS

MOTHERHOOD

Tobi Asare

@mybumppay Tobi is a working mum using her platform to help women have the confidence to make important career decisions with ease when thinking about starting a family and beyond.

FITNESS

Theo Lury

@theoluryfitness Theo Lury is a Personal Trainer and Coach with a strength and determination unlike most. With an incredible recovery story after discovering he had Scoliosis at 17 years old, Theo uses his social media platform to educate and inspire others to overcome personal challenges.

ACTIVISM

Trina Nicole

@itstrinanicole Trina Nicole is a body confidence advocate, an ambassador for Nike Women and a Dancer.

The founder of The Curve Catwalk, the UK’s first movement class specifically for larger bodied people, Trina is using her platform to increase visibility of diversity in the wellness space and showing us all that health and fitness is for everyone.

FOOD

LIFESTYLE

HEALTH

Tomi Makanjuola

Torera George @torerageorge

Dr Tosin Sotubo

Tomi Makanjuola is the London-based food lover behind The Vegan Nigerian.

She is a Vegan chef & blogger specialising in Nigerian cuisine offering homemade recipes on Instagram and heer YouTube channl. She is also the author of the Plantain cookbook.

Having always wanted to elevate her daily life, to experience the little luxuries of table settings, great cutlery or even nurturing plants, Torera George decided to Google the life out of those things and slowly started incorporating them into my everyday life. Now Torera loves teaching what she learned to women who want to level up their home but are overwhelmed by all the information that’s out there. Her Instagram account has over 11K followers who love her tips and advice.

Dr Tosin Sotubo is a medical doctor working as a NHS and private General Practitioner. Sh has a huge passion for spreading health awareness and education. She created Mind Body Doctor, a friendly and accessible platform to educate and inspire as many people as possible to take care of their health whilst busting fads, myths and talking facts!

@vegannigerian

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@mindbodydoctor

TOP 100 CHANGE MAKERS

TOP 10 PODCASTS YOUR DREAM LIFE

Kristina Karlsson @kristinadreamlife

THE DOCTOR'S KITCHEN

Dr Rupy Aujla

@doctors_kitchen THE YIKES

Mikaela Loach & Josephine Becker @theyikespodcast MAINTEINANCE PHASE

Michael Hobbes & Aubrey Gordon

@maintenancephase MEANT FOR MORE MINDSET

U ACTIVISM

Vanessa Nakate @vanessanakate1

Yaa Antwi-Nsiah

@nextlevelcoachinggroup PLANT-PROOF

Simon Hill

@plant_proof

VZ

A climate activist, Vanessa Nakate is using her voice to show us the threat of climate change to people in East Africa and the world. Her book, A Bigger Picture has received huge acclaim from the likes of Greta Thunberg, Angelina Jolie and Malala Yousafzai to name but a few.

Vanessa founded the Youth for Future Africa and the Africa-based Rise Up Movement. Vanessa’s unwavering fight for climate change has seen her amass over 160K followers on Instagram and many more around the world.

THE DIARY OF A CEO

Steven Bartlett @steven

THE BUSINESS PROPOSAL

Ellie Kime & Rachel Waring

@businessproposalpodcast THE DAILY PEP!

Meg Kissack @daily.pep

THE TUXEDO TIME

Becki & Chris @beckiandchris

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CREATIVE IMPACT

PRO SECTION TOP TIP Enlist a “book squad” to help you promote your book to the masses and review it on Amazon

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P R O S E CT I O N

EXPERT PROFILE

Melissa Noyce Job title: Therapist The 1st and only therapist working with fatherless humans. I help people have a better relationship with themselves.

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y name is Melissa, and I strive to help fatherless humans have a better relationship with themselves. I became fatherless when I was 18 years old after my dad decided he no longer wanted a relationship with me.

My own counselling experience inspired me to train as a therapist as it helped me turn my pain into a passion.

I now run the Self Love Club, a weekly email, sharing my thoughts, insights, and recommendations and encouraging people to put themselves first.

Biggest mistake people make The biggest mistake therapists make when working with fatherless humans is having no self-awareness.

Particularly around the relationship they have with their dad. If a therapist were to develop protective feelings towards their client, it would need to be discussed with a supervisor outside of that therapeutic space.

Doing so can help the therapist identify why they develop such feelings and where they originate from.

It may be that the client has reminded the therapist of their younger selves, a sibling or even their dad. It can have

dangerous consequences for both parties if not addressed professionally.

Confident in relationships If you want to feel more confident in the field of fatherlessness, it may be helpful to familiarise yourself with what they call the “father wound”.

Relationships can be challenging for fatherless humans because of the unhealed issues from the past.

As a therapist, you have the opportunity to model a healthy relationship, something they haven’t experienced before. You want to have a level of self-awareness, as doing so can

TOP TIPS 1 | BE AWARE OF YOUR OWN “STUFF” Introspection is a powerful tool to bring great healing.

2 | YOU CAN MAKE A DIFFERENCE Your relationships will shape your future uniquely.

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3 | ENDINGS ARE FUNDAMENTAL Self-awareness can help you bring closure and move from past trauma.

help you manage transference and counter transference between you and the client.

My favourite thing about being a Creative Impact member My favourite thing about Creative Impact is the opportunity to connect with real people. Being fatherless often means I second guess myself. I question my own decisions and spend a lot of time wondering whether I am good enough. Accessing a community of people has been the greatest support for tackling my inner critic.

There is very little literature out there regarding fatherlessness, so having the opportunity to raise that profile is super exciting.

MORE INFORMATION Website: melissanoycetherapy.com Instagram: @theabandonment_therapist

WRITE FROM THE BODY EDIT FROM THE HEAD Written by Chloe Higgins

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hen writers first come to me for literary coaching, they are usually writing AND editing from the head (i.e. intellect)—and often trying to do both at once. They come to me filled with (intellectually driven) ideas about what makes a good first draft, about what the ‘market’ will want, about who they can and cannot be on the page. Often, the first few weeks of working together are about getting them to unlearn all of these stories, and to get out of their head and into their body when writing.

intuition, not intellect—usually by vomit/speed/free writing.

Writing and editing are not ‘basically the same thing’ as many aspiring writers think. Writing and editing are, quite literally, opposite processes. Writing is about letting go of control (you want to be surprised by what comes out).

Editing is about taking back control (to think about craft, clarity and audience).

This is not to say there is no place for the intellect when telling stories. There is—but the intellect comes in when editing (second draft onwards), not when writing (the first draft).

A first draft—writing—is about holding space for the tangents that want to rise from your body. It is your subconscious surfacing. It is messy (which is how we get the nuance). It often lacks logical cohesion. This is a green flag. Don’t make it into a red one with the mental stories you tell yourself.

Writing from the body is when you stop letting your brain dictate what your fingers want to type. You write from

From the second draft onwards—editing—we begin removing the tangents. This is the conscious brain coming in to organise

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P R O S E CT I O N

Balancing both writing and editing in your schedule Here’s a schedule you might like to try instead

ABOUT CHLOE Chloe is an award-winning author who helps aspiring writers really learn how to edit.

Sign up for a FREE one-month trial of her editing membership. writewithchloe.com/editwithme

DAY 1 | Write – from the body / intuition Vomit or ‘free write’ your first draft. This means: set a timer for 30 minutes, start writing and don’t stop until the timer goes off. Don’t pause to think about what you’ll say next, just write out each thought as it wants to come, even if you’re jumping around without completing the thoughts. Allow the tangents. Tangents in a first draft are what leads to the magic. If your brain tries to tell you to stop writing, type ‘I don’t know what to write next’ and keep going anyway. Don’t think, just do.

DAY 2 | Edit – from the intellect Identify the emotional heart of the piece (i.e. which bit brings up the most emotion in your body? Cut out any throat-clearing or background info that isn’t essential (it’s more than you think).

DAY 3 | Edit – from the intellect Re-write the emotional heart of the piece in the singular rather than plural. This is ONE specific occurrence of the event you’re narrating, instead of a summary of multiple.

E.g. This morning, I had coffee with my father (singular = one specific occurrence). NOT: On Fridays, I drink coffee with my father (plural = summary of multiple occurrences).

DAY 4 | Edit – from the intellect Highlight external (plot/action/dialogue) in green, internal (thoughts/feelings) in yellow, setting in blue. Check you have 40/40/20% respectively. Edit your work to roughly match these percentages.

the mess that your subconscious has vomited onto the page.

Editing is about imposing order, structure, and beginning to bring some form of logical cohesion to the work. Editing often entails throwing out much of what was written in a first draft but knowing that those two or three pieces of gold that are now the centrepiece of your work would not have been revealed had you not first made space for the messiness.

For every one hour I spend writing, I spend an average of five hours editing. If you’re just starting out as a writer, I’m guessing your numbers are the opposite, right?

MORE INFORMATION Website: writewithchloe.com/editwithme Instagram: @write_with_chloe

DAY 5 | Edit – from the intellect Do a specificity edit. Your brain will try to tell you that vague, abstract and cliché phrases are the key to ‘universal appeal’. This is a lie. It’s counter-intuitive, but the opposite is true. Be specific. Be concrete.

Remove all clichés. It might feel less ‘fancy’, but I promise you the writing will be better.

DAY 6 | Edit – from the intellect Convert your writing to an audio track and listen back to identify any gaps in how you’re holding the reader through time and space. Do a final edit. Proofread for grammar, punctuation, sentence structure etc. Write from the body, edit from the head. Your work will be much deeper, complex and nuanced as a result.

P R O S E CT I O N

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KEEP UP THE QUALITY Don’t cut corners when it comes to the quality of your book.

It can be tempting to try to save money when self-publishing, as most costs are upfront but remember that your book will compete with traditionally published books. You don’t have to splurge on the most expensive options, but it’s worth looking at your budget and prioritising which aspects of your book are most important to spend a bit more money on, like your cover.

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WRITE, WRITE, WRITE! Create a writing routine with a set number of words or a specific amount of time you’ll write per day.

Make sure it’s achievable—you can start small, and you might even find that you’re smashing your initial goals!

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KEEP IN CHECK YOUR EXPECTATIONS As a self-published author, you need to make sure that you are putting your absolute best work forward. Traditionally published books go through draft upon draft, with rigorous quality control. If you release your book before you are ultimately ready and have produced your best work, it makes it a lot harder to succeed. It doesn’t mean that you should be disheartened!

The beauty of self-publishing means that the world is at your fingertips—you need to be realistic, pragmatic and critical about your work.

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he growth of self-publishing has signified a breakdown in barriers and gatekeeping that previously stopped prospective authors from realising their dreams.

Challenging the traditional publishing models has given the world a plethora of new literature that they may otherwise have never been able to read.

Despite the many benefits of self-publishing, you need to ensure you’re doing things right. We’ve listed our six best tips for selfpublishing to keep you on the right track and set your book publishing journey up for success.

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EDITING AND PROOFREADING Unfortunately, you can’t edit your own book.

As a writer, when you carefully craft each paragraph and spend time choosing the perfect word to get your point across, you can sometimes lose sight of the big picture. Similarly, if you reread your work repeatedly, you might end up inadvertently glossing over spelling or grammatical issues.

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FIND YOUR TRIBE Finding your audience and marketing your book to your ideal reader is the golden ticket to success. If you can identify where your audience likes to spend their time, their age and where you’re likely to reach them, you can target them and convert them into readers.

You want to build a rapport with your audience, so they trust you and look forward to reading your work. Make sure you reply to any fan-mail and acknowledge any reviews.

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ASK FOR HELP Don’t be afraid to ask for help! The term ‘self-publishing’ can bring up feelings of doubt and may even make you feel alone and directionless. There are, however, a sea of people who can help you achieve your dream of becoming a self-published author.

ABOUT PATRICK Founded PublishingPush.com in June 2014 to help publishing companies with their digital advertising strategy. The business has since evolved beyond this point to aid publishing companies and independent authors alike to promote and publish their books around the world. Patrick oversees all the main functions of the business and runs the initial calls with new authors.

MORE INFORMATION Website: publishingpush.com

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P R O S E CT I O N

ASK THE EXPERTS

BOASTING YOUR CONFIDENCE S elf-awareness is a blessing and a curse, especially when you want to share your gift, message and work with the world.

The crisis of confidence can be incredibly debilitating, so implementing habits to increase our confidence is essential for us all. It starts to spread and erodes the foundation of our selfesteem in our wider work and lives, but don’t worry. There are ways to overcome it. We asked some entrepreneurs how they build both their self-confidence and confidence daily.

WRITE DOWN POSITIVE AFFIRMATIONS “At Lem-uhn, we prioritise positivity for both our employees and our clients. Confidence is a key part of happiness and it’s something I strive to implement personally and within employees. I practise positive affirmations daily by reminding myself of the positive things in my life. I also note down three things that have gone wellmade me happy at the end of each day.

It’s key to remind ourselves of the things that have gone well and made us happy as it’s easy to forget sometimes and focus on the negatives.”

RIANNON PALMER CEO and Founder of PR agency Lem-uhn www.lem-uhn.com

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EMBRACE BALANCE “As an entrepreneur you are everything and have to do everything, so it’s easy to get tunnel vision and neglect the parts of your life that aren’t your business. It’s important to work on relationships that will support and affirm you. Take care of your physical and mental health. Try doing other things you’re passionate about to inspire creativity.

Finding that balance will make life feel more wholesome which will ultimate inspire ideas and motivation for your business.”

ROSEMARY IKPEME Founder and Creator of mindfulness and productivity brand MYnd Map www.myndmap.co

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P R O S E CT I O N

TURN IT INTO A HABIT “Entrepreneur life is full of different tasks - block out some time each week and reflect on your successes and victories of the week. This will not only leave you with a great feeling to start off the weekend, but also build up your confidence and develop trust in your own skills as you shift your focus towards what has gone well instead of what has gone wrong during the week. I suggest you to always come up with at least 3 things that you accomplished and are proud of”.

ANNA ZIMMERMAN Holistic business coach www.anna-zimmerman.com

EMBRACE MOVEMENT “I’m a former personal trainer, so I’m probably a bit biased here. But nothing helps with confidence more than exercising. However, the trick here is to find what you enjoy doing and what you don’t.

There’s no point in doing heavy weights sessions if this isn’t for you. For some, it’s yoga. For others, it’s running. Try everything until you find what works and what doesn’t. Because everyone feels much better after exercising.”

RAVI DAVDA CEO of Rockstar Marketing www.rockstarmarketing.co.uk

CREATE YOUR CONFIDENCE MANTRA “It’s very easy when you’re going it alone and out on a limb with your business to question yourself and your decisions. It’s also very lonely when you’re running your business as you have all the weight on your shoulders, and your shoulders alone, which can have a negative impact on one’s self-esteem. To counter this, I strongly recommend having a clear mantra in place for when you start to doubt your decisions and second guess yourself.”

DANNIELLE HAIG Principal business psychologist www.DannielleHaig.com

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P R O S E CT I O N

EMBRACE MOVEMENT “I’m a former personal trainer, so I’m probably a bit biased here. But nothing helps with confidence more than exercising. However, the trick here is to find what you enjoy doing and what you don’t. There’s no point in doing heavy weights sessions if this isn’t for you.

For some, it’s yoga. For others, it’s running.

Try everything until you find what works and what doesn’t. Because everyone feels much better after exercising.”

RAVI DAVDA CEO of Rockstar Marketing www.rockstarmarketing.co.uk

LEVEL UP

REFRAMING PHRASES FOR SELF-CONFIDENCE “I can’t do it, I don’t know how” becomes

“I don’t know how to do it yet, but I will find out.”

“That other person is so much more successful than me, it’s not fair” becomes

“It’s so inspiring to see other people succeed. It means this is possible for me too.”

“This is a complete failure.

I should just give up” becomes

“This didn’t quite go as I hoped, but I will learn from this and get better results next time.”

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P R O S E CT I O N

FOUNDER SERIES

BRINGING PEOPLE TOGETHER Patricia Lopez Company: Academy of Healing Nutrition Job title: Co-Founder & Global Director Founded: 2018

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e are a global online holistic health coaching school that has taught hundreds of students the power of ancient wisdom, longevity science, and eastern philosophies such as TCM & Ayurveda.

As a holistic school, we inspire the connection of mind, body, and spirit and the importance of living in harmony with nature.

Our mission is to teach students how to use food as medicine to naturally find true healing in themselves and others.

In doing so, we help students tune in to their unique gifts and support them in achieving their life’s purpose.

My eureka moment I was fortunate enough to be a student of AHN NYC in 2015 when I was suffering from different chronic health problems. After years of seeing many doctors with little improvement to my condition, I was eager to try a holistic

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route. What I learned at AHN helped me completely transform my health and life. I found a deep passion for the power of food as medicine and knew that it would be my life’s purpose to help others experience the healing that I did.

Validating the idea After graduating from AHN, I moved to London and re-connected with Roger Green (the founder of AHN NYC). We spoke about the idea of opening AHN in London, and I instantly knew it would be a great success. When I moved to London, I looked at different holistic health education providers. I saw how unique what AHN offered was in comparison- from the marriage of teaching Eastern & Western philosophies to the practical and holistic approach to the incredibly knowledgeable faculty- AHN had something unique to offer. I couldn’t wait for more people to experience the life-changing curriculum.

The failure I am glad I experienced I had always aimed for perfection in all I did throughout my life. The launch of AHN in London was anything but perfect. We were due to kick off our first cohort in March 2018, and by February, our website or CRM platform was still not finalized or functional due to several external factors. Part of me wanted to postpone the training until we had everything in place, but we had no wiggle room because of the availability of faculty. Despite having a background in digital marketing, I had to resort to “old-school” promotional tactics such as flyers and in-person events. Looking back, I am so glad we launched at the time we did anyway and found alternative ways to reach prospective students – it is always better to start rather than wait for everything to be perfectly in place because you never know when that will be.

Biggest advice I’d give to someone A lot of the advice around launching a business is finding a “white space.”

I often see entrepreneurs strategize and think about business ideas based on this approach, but starting a business is much more than just a strategy.

I genuinely believe that everyone has a unique gift to offer that the world needs. It is in uncovering this that the best business ideas are born.

Start with trusting your instinct and begging to discover what passions and gifts you have to offer. Ask yourself, “what is mine to do?”- and see how that can be of service to others. Then, there is the element of “magic” where you start to tune in deeply to your inner knowing, listen to life, and take steps that lead you to the right path.

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P R O S E CT I O N

TOP TIPS FOR

ANYONE STARTING A BUSINESS

1 | GET A COACH I have had several amazing mentors and coaches who have supported and guided me in what can be a very challenging process.

2 | DO THE INNER WORK A lot of the “business” side of starting a company can be learnt and executed, but success requires more than that. So often, we are the ones who get in our way- our fears, limiting beliefs, past struggles.

Awareness of that and clearing this enables you to build a business from an empowered and loving place.

3 | CELEBRATE EACH WIN It is important to celebrate every milestone no matter how minor it may seem. It is so easy to get caught up in the doing that you lose track of how far you have come.

To me, it is in this perfect, heart-led co-creation with self and something bigger that businesses (especially those impacting the lives of others positively) thrive, not just on strategic thinking.

A book I have read that’s positively shaped me Daring Greatly by Brene Brown supported me on my journey of opening AHN’s London branch. I had a bachelor in business and years of business experience working as an advertising executive, so I felt I needed

the background to get the company off the ground. Still, I had no idea how emotionally challenging opening your own business is. Brene’s reference to “being in the arena” helped me remember that although it is not easy to follow your heart and pursue your dream, it is always worth it.

Looking to the future My commitment continues to be to share our school’s wisdom with as many people as possible, and several projects are supporting us in doing so that I am very excited about. Last year

I led the merger of our NYC and London schools to create one global online holistic health school, thus enabling us to reach anyone in the world with a passion for natural healing. We are also expanding our offering to include courses beyond our leading one-year holistic health coach training, such as shorter courses, advanced classes, and retreats – plus so much more.

MORE INFORMATION Website: academyhealingnutrition.uk Instagram: @healingnutrition

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CREATIVE IMPACT

WELLBEING DID YOU KNOW? Mental Health Awareness Week 2022 will take place 9-15 May on the topic of loneliness.

Mental health

WELLBEING

COLLECTIVE BOOK CLUB

Our bookshelf As you know, we are trendsetters, so we wanted to give our Collective members a way to get the accountability they need to get reading the (growing) list of books on the bookshelves.

The best thing about our book club?

It’s BYOB… so members will bring their own books! We encourage them to read whatever they want AND learn from what other people are reading. At the beginning of each month, the team will share a book they are reading each, and we finish by sharing some of our main takeaways, and encouraging members to do the same.

JOIN OUR EXCITING COLLECTIVE BOOK CLUB Read along with fellow members, explore our top pick for the coming fortnight and meet the author in our Book Club, available via the Creative Impact collective creativeimpact.group/collective/

T WO HI GHLIGHT S

REBUILD MARY PORTAS

Chosen by community manager Stephanie Dominguez How we live, buy and sell is changing, and it’s changing for good. Rebuild is a vital guide to how we reset post-pandemic and build back better. Retail and brand expert Mary Portas argues that over the past thirty years the business of what we buy has been dominated by the biggest, fastest and cheapest. But those values no longer resonate. We’ve come to realise that more doesn’t equal better.

We are all ready to put people and the planet before the profit. This ‘Kindness Economy’ is a new value system where in order to thrive businesses must understand the fundamental role they play in the fabric of our lives.

Because we don’t just want to buy from brands - we want to buy into them.

“It highlighted the recent global shift of how we, as individuals, consumers and business owners, put now more than ever at the forefront of our core values of wellbeing, kindness, and trying to make the planet a better place to live in. This affects the way we buy, the way we connect to others, and what people want from the businesses they buy from. This was totally in line with my own aspirations for the way I want to build my own business contributing to the health and wellbeing of others and myself by really asking: What do I want to add to the world?”

From Stephanie

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WELLBEING

Notable mentions WHY HAS NOBODY TOLD ME THIS BEFORE DR JULIE SMITH

Drawing on years of experience as a clinical psychologist, online sensation Dr Julie Smith shares all the skills you need to get through life’s ups and downs.

Filled with secrets from a therapist’s toolkit, this is a must-have handbook for optimising your mental health. Dr Julie’s powerful coping techniques will help you stay resilient. Written in short, bite-sized entries, you can turn straight to the section you need depending on the challenge you’re facing.

ENERGIZE

SIMON ALEXANDER ONG

SUPERFANS PAT FLYNN

Chosen by Fab Giovanetti Customers, followers, subscribers. It’s easy to just look at the numbers. How many likes? How many purchases?

How many email subscribers? But as entrepreneurs, we have to remember that there are people behind all that data. People who are looking to us to be a leader, to give advice, and to care.

In this dog-eat-dog world, these are the people who are looking for someone who they can trust, and who they know have their best interests in mind.

These are the people, if you connect with them in the right way, who will become Superfans. Followers may “like” an Instagram post. Customers may buy a product. But “Superfans” will be your biggest supporters.

“This book truly encapsulates what a community should be about. Imagine a team of superfans who keep coming back, not just with more purchases, but also with more people. It stems from the idea that small actions you do for your audience, community and customers can create a much stronger bond with them. If you want to change your audience’s lives, start by changing their day first. That truly stuck with me. You want to capture people’s attention and show them how you can add value to their lives.”

From Fab

Award-winning life coach Simon Alexander Ong introduces you to the art and science of energy management. In a world where we are always on, Ong coaches you to work with your natural energy resources to recognize your most energized state - when to push and when to recoup - so that you can work sustainably towards your biggest goals.

JUST START NOW VICKY SHILLING

The book, subtitled ‘unlock your entrepreneur mindset and grow your wellness business’,helps health practitioners to overcome hard wired stories and negative beliefs that could otherwise prevent them running profitable practices. Having helped hundreds of wellness professionals as a business mentor, Vicky brings together anecdotes and examples from her own business journey and those of her clients, to show how changing how you think will determine your success.

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WELLBEING

FI N D I N G GR ACE WITH HAN NAH

How to survive a life storm Our columnist Hannah introduces us to the idea of life storms and what we can do to learn from them and beat the overwhelm

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e’ve all found ourselves in the space where it feels like a storm is ripping through our life, and we don’t feel like we have a whole lot of control. It could be happening in any area of our lives. The most critical thing we first have to do is not trivialise the situation we are going through, even if it may seem that others have it worse.

We tend to find ourselves doing this as we don’t want to seem self-centred, but the truth is that someone will always have it worse.

During a storm, it can be hard to see clearly or get clear about what we can control and what we can’t. Though this can seem overwhelming or even hard to face, it allows us to see things for what they are. It also allows us to be a bit kinder to ourselves. We tend to blame ourselves for everything when ultimately, we can’t control some things.

“Storms do pass, and we can’t always control what’s left behind.

Don’t ride the storm alone.”

Kindness and compassion have to begin with ourselves, and this doesn’t mean bypassing or not taking responsibility for things. Still, it means even where we are at fault, realising that beating ourselves up won’t get us anywhere. I speak from experience here too, and I feel like I’m always learning more about this.

When we lay the foundations with some kindness, we can unravel the story around a situation. We can acknowledge where to take responsibility, and then we can begin letting go.

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Surrender always sounds good in practice, but we are human. It’s a process. I suggest it’s a case of meeting yourself where you are at with it, again and again, remember we all process things differently.

Our relationship with trust comes up. When things fall apart, we struggle to trust ourselves for many reasons. The key here is to rebuild that in a way that feels good to you.

Self-care and how we look after ourselves is paramount when going through a tough time, and often it’s the thing we don’t do as we are so disconnected from ourselves. We have to learn to regulate our nervous system when going through a challenging situation.

Without realising when things blow up, we don’t feel safe and safe in our bodies. Make learning about regulating your nervous system a priority as it will change your life. It won’t change the issue, but your responses and coping will differ.

It often boils down to an unregulated nervous system, and no one teaches us at school.

Lastly, storms do pass, and we can’t always control what’s left behind from them. Remember, talk to people who feel good and safe, don’t ride a storm alone. Focus on the things you can do, get out in nature and don’t blame yourself, quite simply life happens, and things happen. We may have to learn from something that can be tough, but we also have to learn compassion.

Rather than putting time limits on how things should go when they blow over, let these few words be a reminder “healing takes love”. @thehannahwallace

WELLBEING

AFFI R M ATI O N

“Turn your wounds into wisdom” Opra h Wi nfrey

AUTHOR BIO

Find out more about Hannah, writer, blogger, and podcaster at @thehannahwallace or head to Hannah’s website to download her free meditation.

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WELLBEING

CAN YOU LIVE A SIMPLER LIFE BY BEING ENOUGH? Interview with Jessica Rose Williams

H

ow can we embrace a slower, simpler life that works uniquely for us? Jessica Rose Williams is a writer and lifestyle blogger living in a tiny Peak District village in the UK. She writes about living a simpler, slower, more intuitive life, and her first book Enough explores her flair for minimalism in depth.

Minimalism is a buzzword right now and often connected with the idea of a simpler life and goes truly beyond the space around us. It encompasses everything that adds value to our lives, and Jessica remarks how we eventually come to boulder lifestyle decisions when assessing all those things in the physical form. “Minimalism is like a muscle where you start, and the more that you flex it, the stronger it gets.”

Daily habits sound good on paper, but we often struggle with them as humans, linked to our obsession with results. “If I could just have this or get to this point, 100,000 followers on Instagram, that designer bag, that job, that house, I’ll be happy.” This way of thinking is heavily programmed into us daily through marketing, culture, and society. The minimalist lifestyle is so attractive because it can take us away from that, ask ourselves a few more questions, and be more intentional.

“The question that so many of us are not encouraged to ask and also very afraid to ask ourselves is: what is it that we need? What is it that we want?” We’re not used to having that kind of autonomy in our own lives as it doesn’t suit these vast industries dedicated to profiting from telling us what to do, what to buy, what to want.

“It’s only by asking ourselves those questions and sitting with it, and really digging down deep, and also trusting ourselves that we can come up with our unique version of what not just minimalism but what fulfilling life looks and feels like to us.”

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Jessica believes that that should look and feel different for everyone because we are all unique individuals, “it doesn’t make any sense that we should all be happy with the same Pinterest-style minimalist lifestyle.” When it comes to being enough within, we cover the importance of therapy and the importance of exploring our relationship with our inner child.

“Growing up, I wasn’t encouraged to think about my own needs or my boundaries and how they could benefit me.”

However, boundaries are crucial. Because time is our most precious resource, we can’t make more time. “It is a pie chart that has to be divided up, and we have a choice. And unless we make a choice, other people will make those choices for us.”

We can never have too much to want a more fulfilling, meaningful, intentional life. “Going back to my childhood has given me the biggest leap and the most in-depth knowledge of myself that I have now. I lean on that knowledge daily.”

Jessica recalls asking her therapist: “Am I digging too deep?

Or is this necessary? Can’t you have too much selfknowledge? Ignorance is bliss, they say?”

Often, we can end up in this resentful state where we feel taken advantage of because either we feel like we don’t deserve it or just that we don’t have a say as we don’t have a right to our own time. “We should be demonstrating that to younger generations and encouraging our friends to do the same. However, it requires a slight culture shift.”

“We can’t over think about our emotions or have too much self-knowledge. It is critical because knowledge is power.”

When we embrace a slower life, we can honour our needs, making the time that we need for ourselves and the time that we need for those that matter.

The more knowledge we have about ourselves, our behaviours, and our inner child can be potent. You think you grow up and shed it all, but that’s not the case. “There are younger versions within us forever.” And in that case, it makes sense to engage in having the best relationship with them possible to have the best relationship with our whole selves. Indeed, they will shape a lot of our behaviours today.

Jessica points out how ‘taking stock of your current lifestyle can help you make a simpler life. “In the book, I talk about living from the inside out and turning inwards as much as possible.” Jessica’s mission is to empower people to feel motivated to make positive changes in their own lives, whatever that. It’s listening to your true self. And we all have a true self in there.

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“We shouldn’t be afraid to chase after our unique lifestyle, and we shouldn’t be afraid to embrace it. That’s where fulfilment lies for us..”

“Sometimes it’s shrouded in old traumas or pain, and for that reason, a lot of us find ourselves living from the outside in.”

Jessica explains how often we may be influenced by outside forces, expectations from where we grew up, or our social status.

The majority of us end up living a life that we think we should be living, and often that’s very out of sync with the life that we want to live.

“Intuitive living to me is turning that on its head. Living the life that we want to live instead of the life we think we should be living.” The only way to do that is to “selfpartner”, which Jessica describes as the process of listening to ourselves, loving ourselves and guiding ourselves to see where that individual path takes us.

Jessica Rose Williams is here to show us that we hold the key to our own happiness and fulfilment, once we dare ask the right questions. “I want to make people think and to make people feel. That is the aim of all of my work. If I can do that, as far as I’m concerned, I’ve done my job.”

ABOUT THE AUTHORS Jessica Rose Williams is a writer and lifestyle blogger living in a tiny Peak District village in the UK. She writes about living a simpler, slower more intuitive life and her first book Enough was just published in 2022 MORE INFORMATION Instagram: @jessicarosewilliams

Book: amzn.to/3vitMGu

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Myung Sung

The Korean Art of Living Meditation

I

Written by Dr Jenelle Kim

magine if all your struggles in life (in work, marriage, parenting, health, and more) could become less complicated.

What if you could achieve a new level of awareness that allowed you to see yourself, others, and your path in life more clearly? What if you could change your habits so that you’re investing in your longevity, happiness, and optimal health every day? While it may sound too good to be true, and it certainly won’t happen overnight, this is what Myung Sung® teaches us.

Myung Sung is Living Meditation®.

It’s a lifestyle practice and mindset that originated with East Asian philosophers and is rooted in the teachings of the Tao, or the way of the universe. It has been passed down for centuries. It helped people learn how to place themselves beyond the persisting

ABOUT THE AUTHORS Dr. Jenelle Kim’s writing focuses on living a happier daily life through traditional principles that have been held within her lineage for centuries. Dr. Kim is a mother, educator, Doctor of Acupuncture and Chinese Medicine, and the founder of JBK Wellness Labs, an award-winning formulator and manufacturer of luxury natural health and beauty products for brands across the globe.

negative influences in life, such as stress and conflict. Furthermore, to connect with the limitless reserves of natural energy that exist around us.

As the daughter of a Korean monk, Myung Sung Living Meditation is a way of life for me. It has helped me grow my own business, raise a family, cultivate good relationships, and achieve my lifelong writing goal.

In my opinion, the best way to learn about Myung Sung is with the three M’s - meditation, medicine, and movement. I explore the best way to apply Myung Sung through The 8 Keys in my book.

ON THE NEXT PAGE... find out more about The 8 Keys: Tools for Achieving Living Meditation

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THE 8 KEYS Tools for Achieving Living Meditation

KEY No. 1

KEY No. 3

NOW YOUR TRUE SELF Life presents us with unlimited opportunities to learn about our true selves. Knowing who we are will put us on a path to become the best version of ourselves. True strength, peace and freedom come from inside of ourselves.

STOP BEING DRUNK ON YOUR OWN THOUGHTS In Korean, Doe Chi means to be “drunk on one’s thoughts”. We use this phrase to describe those who allow their thoughts and beliefs to limit their view. To practice Myung Sung, we widen our perspective, take accountability for our actions and see our circumstances. Through this, we become empowered and able to change our reality.

KEY No. 2 THE TRUE-RIGHT-CORRECT METHOD What is true is a reflection of our inner state. The right decision is what is best for everyone involved. The correct choice to make is a balance between what is right and what is true.

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KEY No. 4 HOW WILL YOU BE REMEMBERED? We are all going to leave a legacy. How significant that is will

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MYUNG SUNG The Korean Art of Living Meditation You can find out more about the 8 Keys in Dr Jenelle Kim’s book, which is available now at watkinspublishing.com and at all good bookstores.

MORE INFORMATION Instagram: @drjenellemkim

depend on us. When we begin looking for ways to plant seeds of goodness for future generations, we often notice that there are small, everyday opportunities to do so all around us.

KEY NO. 5 SEEK CONNECTEDNESS & HONOUR To live with honour means to respect others for the role they perform for the good of all. This respect is based on a deep appreciation and underlying love for all living things.

KEY NO. 6 CHANGE YOUR REALITY FOR THE BETTER We all can change our realities for better or for worse. When we let our inner world determine our outer reality, we can cultivate a sense of deep peace and strength that carries us through every situation.

Book: smarturl.it/myungsung

KEY NO. 7 IT ONLY TAKES ONE MATCH TO LIGHT A THOUSAND It only takes one positive action, one person, or one thought to ignite a thousand more. However, just as there is night and day, loud and soft, masculine and feminine, yin and yang, there is always positive and negative. As this principle applies to the positive, it also means that one negative action, person or thought can ignite a thousand more. Suppose we know the impact that even one of our thoughts has. We can be that much more aware that each of us holds power. We have the choice to make our lives and the lives of those around us better or not.

No moment is unimportant.

KEY NO. 8 BE LIKE BAMBOO There are times to be hard, and there are times to be flexible.

It is the balance of life. Instead of always being inflexible, be like bamboo. Strong but flexible so as not to break. With knowledge, experience and wisdom, it softly moves with the rhythm of the Tao – the way of the universe.

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How to connect with

nature for wellbeing Written by Helen Rook

T

he ‘good life’ takes effort. Mental wellness is complex and, despite being debated since Greek philosophers were still waltzing round in togas, it is vastly under discussion today. I mean, who doesn’t want to feel good, right? Nature has repeatedly been diversely beneficial for health, so this year, make it a priority to tune into the abundant gifts that connection with the natural world can bring. Here are some tips for getting started.

A human being or human doing?

If the pandemic taught us anything, then it’s to value downtime. I know we didn’t all get to take time out, I worked through it too, but I noticed how quiet the rest of the world was. Time in nature switches off areas in the brain responsible for the fight, flight, freeze and turns on the parasympathetic nervous system, aiding relaxation and regeneration. Even imagining tranquil natural places can trigger the rest and digest response (Harvard Health, 20201),

but nothing compares to the real thing. Put the time in your diary to step away from your phone and those endless emails. Notice the wonder of nature.

Healthy body, healthy mind Mind-body dualism is a fallacy. A healthy mind contributes to a healthy body, and visa-versa, spending time in nature has a host of benefits for both. Our senses are the vehicle by which we understand what is going on. They are the link between the internal and the external world. Take yourself to an area with something natural to enjoy, even a lone tree and invite your body and mind to be still, turning your attention to what you sense at that moment.

Seek nourishment for the soul Relishing in a single plant can put you in a state of positive emotion. Imagine how a tiny seed from your chosen plant found a space in the soil to grow. Maybe the fur of a mammal

References 1 Harvard Health, (2020). https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

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“Random acts of kindness not only honour our planet but are positive for your health” autumn, when the light is less productive, and the worsening weather would put leaf laden branches at risk, they let them go. Just like that. No fear of loss, but a graceful release, with the knowledge that they will indeed grow the following year again – if they are lucky.

URBAN WILD 52 Ways to Find Wildness on Your Doorstep Published by Bloomsbury 17th February 2022

or the belly of a bird carried the seed. Perhaps even by the wind and there it rested, waiting for the right moment to yawn into life. Without haste, after a cold, snowy winter, when the soil became just wet and just warm enough, the seed cracked open.

As time marched on, some of these tiny plants’ neighbours dried out, were washed away, mown by enthusiastic gardeners or grazed by sheep, but this little one survives and every day gets closer to being the mature plant it was destined to be. It makes me feel good just thinking about it.

Hear what nature has to say We have so many things to learn from nature. One thing it regularly teaches me is to accept that all things change.

Take deciduous trees, for example. They use almost all their reserves to grow new leaves every spring, yet come

Remember, we are part of something bigger.

I read somewhere that there is a sunset every day. It is up to you whether you choose to watch it or not. Even in the heart of a city, there is weather, light, wind and sky, if you want more nature in your life you only need to make that choice. Be grateful to have this opportunity, and please, give something back. Random acts of kindness not only honour our planet but are positive for your mental health too. So, plant something attractive and beneficial to other animals, pick up some litter or remind others how wonderful it is to be alive in this beautiful world.

Enjoy your limited time here respectfully. Let’s leave our corner of it even better for future generations. Come to know it and love it, like an extended version of yourself, because in reality, it is.

MORE INFORMATION Website: gointothewoods.co.uk

Instagram: @gointothewoods

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FIVE TOP TIPS

BETTER PERIODS In my clinical nutrition practice, I help my clients connect mental and menstrual health. Happily, there’s a lot we can do to support our menstrual health and with this, support our mental health.

1

START TRACKING YOUR MENSTRUAL CYCLE If you’re not already tracking your menstrual cycle or at least your period, then why not? Tracking can be as easy or complicated as you like. Knowing when your period is about to arrive is helpful.

It can add to your understanding of what you experience throughout your menstrual cycle - cravings, mood changes, pain, libido, energy, motivation and more. Knowing what your menstrual health experience is like helps you spot patterns and understand your current menstrual ‘norm’.

2

REDUCE INFLAMMATION Adding in foods with omega-3 fatty acids like EPA and DHA helps to reduce inflammation. Think oily fish like salmon, mackerel, anchovies, sardines and trout, omega-3 fortified eggs and algae for vegans. You can also add a wide variety of anti-inflammatory foods such as brightly coloured fruits and vegetables, nuts and seeds and herbs like rosemary, oregano, basil and turmeric.

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Written by Le’Nise Brothers

3

SUPPORT THE GIFT OF OVULATION Ovulation is a gift our body gives us every menstrual cycle. It’s how we make progesterone, the calming, anti-inflammatory hormone that helps us sleep better, stabilises our moods and helps our brain use GABA (gamma-aminobutyric acid). This neurotransmitter acts like natural Xanax. It’s important not to rely on your cycle tracking app to tell you that you’re ovulating. Instead, know the signs your body is giving you: changing cervical fluid, increased libido and energy, changes in basal body temperature and cervical position. You can also use ovulation prediction kits (OPKs) to tell you when you’re about to ovulate.

4

TEND TO YOUR GUT Think of your gut like a garden - we want it to grow and we want it to be diverse with as many plants as possible. Fibrous foods like oats, buckwheat, brown rice, sweet potatoes, carrots, quinoa, beans, pulses, pumpkin, nuts & seeds and fruits & vegetables with the skin on all feed that bacteria that are already in our gut. Fermented food and drink such as kombucha, kefir, kimchi, sauerkraut and pickled vegetables help introduce new strains of bacteria and increase the diversity of your gut microbiome.

5

EAT YOUR GREENS Kale is such a nutrition cliché, and there’s a reason for that! Kale comes from the same brassica plant as 5 other vegetables with amazing benefits for our menstrual and mental health: brussels sprouts, cauliflower, kohlrabi, broccoli and cabbage.

The fibre in these vegetables feed our gut bacteria, they contain a nutritional compound called sulforaphane which helps our liver break down oestrogen.

WELLBEING

Most adults should aim to consume between 25 and 38 grams of fiber (such as high in fiber cereals) per day.

Gram for gram, dehydrated bananas are about four times higher in fiber, potassium, carbohydrates, sugar and calories than the fresh variety

These eggs come from chickens whose feed is supplemented with an omega-3 source (often flaxseed)

ABOUT LE’NISE She is a yoga teacher and registered nutritionist, mBANT, mCNHC, specialising in women’s health, hormones and the menstrual cycle. She is also the host of the Period Story podcast, which aims to break taboos around menstrual health and hormones.

Her book You Can Have A Better Period is released in March 2022.

MORE INFORMATION Website: eatlovemove.com Instagram: @eatlovemove Order book: amzn.to/2ZDNhMh

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Restorative Yoga Poses to Restore and Calm Written by Paula Hines

Supported Reclining Bound Angle Pose Ideal for fatigue, burnout, insomnia Duration 5 to 20 minutes Create an incline by placing a cushion underneath one end of two stacked pillows. Sit with your tailbone at the lower end. Bring the soles of your feet together, allowing your knees to fall out to either side.

Support each hip with a cushion. Lie back on your pillows so that your upper body is supported.

Rest arms by your side.

SMART TIP

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Extra pillows if you have a couple more cushions, you can use them as a support for each arm.

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SMART TIP

Legs Up the Wall Pose Ideal for: tired or heavy legs, post-workout, low mood, burnout, insomnia Duration 2 to 10 minutes

For tight hamstrings kneel as close to the wall as possible with your back facing it. Lean your upper body forward and carefully roll onto your back, swinging your legs and feet up onto the wall.

Sit on the floor with one hip alongside the wall.

Carefully swing your legs and feet onto the wall.

REST + CALM Gentle yoga and mindful practises to nurture and restore yourself (Green Tree, Bloomsbury Publishing), out on 3rd March 2022. Available to pre-order now Paula Hines is a London-based senior yoga teacher and columnist at OM Yoga Magazine. She has practised and studied yoga since 2001 and has been teaching since 2011, now with a focus on restorative yoga and yin yoga. Her own experience of yoga as a tool for transformation led her to teaching after fourteen years of working in the TV industry and fuels her desire to share the life-enhancing benefits of yoga with others.

MORE INFORMATION Website: ucanyoga.co.uk

Instagram: @ucanyoga1

Pre-order Paula’s book: amzn.to/345PJND

WELLBEING

PSYCH O LOGIS T CO RN ER WITH J OAN NA

How to deal with Sunday Scaries Is the weekend the best part of your week? You get to kick back, relax, and forget all about work for a couple of days. But as Sunday evening draws in, so does the anxiety of going back to work.

E

ven if you love your job, sometimes the Sunday scaries can still find you! Here, we will look at the anxiety that occurs on Sunday evening and how you can cope with these feelings and better survive the new week.

Try a relaxation routine.

It can feel like the weekend comes to an end rather abruptly. It has been this way ever since you were in school - one moment you’re having fun, and the next you worry about Monday and what the week will bring. You can ease out of Sunday and into a good night sleep with a relaxation routine.

It could include eating a good meal and then checking out from technology a little, engaging in some meditation and a bath, and perhaps even listening to a sleep story to help you rest. Your routine could involve something as simple as reading a book or doing some gentle exercise with a friend. The point is to get out of your head and allow you to relax and enjoy the last little bit of your weekend.

Find a work-life balance.

If you are getting anxious about work to the point where it creeps into your Sunday evening, try to create firmer boundaries. It might look like taking your work emails off your phone or telling your colleagues that you will not be responding to work-related messages over the weekend. This disconnect level may help you remain switched off from work a little bit longer and enjoy the time you get to relax.

ASK A QUESTION Ask our resident experts questions and each issue

Get a good night sleep.

It might sound like an impossibility when you are stressed about work or anxious about the coming week, but getting a good night sleep is essential when it comes to feeling prepared for work.Sleeping well will help you feel more alert and make it easier to think clearly when you think about work.

Inadequate quality sleep can make you feel more anxious and worried about things. Keeping your sleep routine reasonably consistent throughout the weekend is also helpful, rather than having late nights. This consistency can help keep anxiety at bay in and of itself.

Write a to-do list Do you struggle to stop thinking about what you need to do? If you spend Sunday night worrying about all the tasks you need to complete on Monday morning, only to find yourself overwhelmed by them, a list could be your best friend. Writing a to-do list can help order your thoughts and let you see your priorities. Rather than getting overwhelmed, this can even let you see that things might not be as scary as you imagine.

Talk to a psychologist.

If these tips don’t help as much as you hope they might, it could be time to talk to a therapist. Even if you find these techniques helpful, any amount of continued stress and anxiety could harm your mental and physical health.

With these techniques, we hope that you feel better equipped to cope with those anxious feelings so that your new week can be as uplifting and productive as possible.

we'll answer one for the Creative Impact magazine.

Go to bit.ly/AskCIexpert and submit your question

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@healthpsychologyclinic

CREATIVE IMPACT

FOODIE

Heritage DID YOU KNOW?

China has 34 provinces and every province has their own culinary traditions

FOODIE

MY SECRET INGREDIENT

Ata rodo

We ask our favourite foodies to share a secret ingredient they love to use in their food and recipes

T

omi Makanjuola is a vegan blogger, chef, and writer specialising in Nigerian cuisine. Her recently published cookbook, Vegan Nigerian Kitchen, invites the reader to explore a range of classic Nigerian recipes from a plant-based perspective. With over 206 million people and over 300 ethnic groups, Nigeria is as diverse as its food offerings. The climatic variations within the country also mean that there is a wide range of ingredients available all year round, from the leafy greens, tubers and oil palm crops that thrive in the south to the millet, maise and sorghum crops that grow in abundance in the north. Here, Tomi shares details about one of her favourite ingredients in her Nigerian dishes.

My favourite ingredient One of my favourite ingredients is ata rodo, also known as scotch bonnet chilli. This fiery pepper may be small, but it is mighty and packs a powerful punch. It is present in many staple Nigerian recipes, from soups and stews to rice dishes and savoury porridges. More specifically, it is one of the key ingredients in my versatile pepper mix/stew base, alongside

sweet red bell peppers, tomatoes and onions. Unlike some other chillies that are one dimensional in taste, scotch bonnets have a unique, almost fruity underlying flavour. Be warned, this chilli is extremely hot, and if you are not used to spicy food, you may need to ease into using it.

To enjoy the flavour without all of the heat, you can deseed and use a quarter of the chilli to start with. If you’re brave or love spice as much as I do, then go ahead and use the whole chilli (or two!) in your dish.

How to use ata rodo You can’t go wrong with any of the stews or soups that I share in Vegan Nigerian Kitchen. I would say that the classic red stew, which goes with almost everything (such as rice, beans, yam, sweet potato, etc.), is probably the most accessible place to start.

For something a little more complex and exciting, I would recommend making egusi soup, a classic Yoruba recipe composed of leafy green vegetables, ground melon seeds and delicious aromatics. The egusi seeds may be the star of this dish, but the addition of a scotch bonnet takes it to a whole new level and brings a rich depth of heat that balances well with the nutty taste of the egusi.

VEGAN NIGERIAN KITCHEN 100 classic recipes with a plant-based twist Step inside Tomi’s Vegan Nigerian Kitchen and get ready to enjoy the best of Nigerian cuisine using plantbased ingredients. From one-pot porridges to spicy soups, stews, savoury snacks, sweet treats and cocktails Vegan Nigerian Kitchen is the essential cookbook for anyone who wants to embark on a unique and delicious culinary journey. You’ll encounter regional dishes from across Nigeria, with insights into traditional ingredients and cooking methods. Each recipe delivers on taste and enjoyment, even without the use of meat, dairy, eggs, and other animal products!

MORE INFORMATION Website: vegannigerian.com

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Instagram: @vegannigerian

Book: bit.ly/VNKcookbook

FOODIE

Don’t ever touch your eyes or unprotected skin when working with Scotch Bonnets

HEATED FAMILY The Scotch Bonnet pepper is a cousin of the habanero and is among the hottest anywhere.

100-350k SHU The Scotch Bonnet is equally hot, measuring in at 100,000-350,000 Scoville Heat Units (SHU). Compare that to a jalapeno pepper, which averages about 5,000 SHU

ATA R O D O

aka Scotch Bonnet

FLAVOUR FLAV It is used to flavor many different West African and Caribbean dishes, and often used in hot sauces and condiments

WHAT’S IN A NAME Scotch Bonnet derives from its resemblance to the Scottish Tam o’ Shanter hat

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Recipes

B ROUG H T TO YOU BY

TOMI MAKANIUOLA

EFO EGUSI SERVES 4 | PREP TIME 10 mins | COOK TIME 30 min

Efo egusi (also called egusi soup) is the most popular dish amongst the Ijesha people of Osun state (my hometown), where it is eaten alongside a variety of starches such as pounded yam, eba, fufu or even rice. Growing up, this was a staple in our household. The key ingredients are leafy greens, palm oil and ground egusi (melon seeds). The traditional recipe calls for meat to be added, but you can use any meat substitute such as mushrooms, tofu or diced aubergine (garden egg/eggplant).

INGREDIENTS • 1 red bell pepper (deseeded and roughly chopped) • 2 large tomatoes (roughly chopped) • 1 scotch bonnet pepper • 1 tablespoon iru (fermented locust beans) • 1 vegetable stock cube • Salt to taste • 2 cups whole or ground egusi • 1 large red onion (peeled and finely chopped) • 6 cups (approx. 600g) chopped spinach • 2-3 cups meat alternative of your choice (seitan, mushrooms, jackfruit.)

TOP TIP Two or three thin slices of the skin from the scotch bonnet pepper are appropriate for mild spice

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DIRECTIONS 1 | Start by blending the red bell pepper, tomatoes and scotch bonnet pepper with 3/4 cup of water until smooth.

2 | Heat the palm oil in a pot and add the blended mixture. Season with iru, vegetable stock cube and salt, and cook uncovered on medium-high heat for 5-6 minutes.

3 | Place the egusi in a food blender with the chopped onion and 1 cup of water. Blend for 2 minutes until you have a thick paste. Pour the egusi blend over the stew and do not stir. Cover the pot and simmer on mediumlow heat for 20 minutes. The egusi should bake and form little air pockets.

4 | Add the chopped spinach and meat alternative of your choice. Mix well, cover the pot and cook on high heat for another 5 minutes.

5 | Serve hot with a side of your choice, such as: pounded yam, eba, boiled yam, rice, boiled plantain, fried plantain, and more.

FOODIE

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IN THE KITCHEN WITH

Leemei Tan-Boisgillot

L

eemei Tan-Boisgillot is an award-winning cookbook author, food blogger (My Cooking Hut) and photographer. She was born in Malaysia and spent most of her life living abroad. After more than a decade in London, she currently lives with her French husband in Hong Kong. Her debut cookbook won the Gourmand World Cookbook Awards for the “Best in the World’’ title in Best Blogger Cookbook.

What is your earliest memory in the kitchen?

I remember I was the 8-year old little girl who never failed to follow my mom to the kitchen - it wasn’t the most beautiful or the newest kitchen but it was well equipped!

The excitement I felt was unimaginable the first time she asked me to help prepare the ingredients for the dishes planned for that day, such as chopping onion, peeling and mincing garlic, and removing prawn shells. Even though it was to make really simple dishes like stir-fry vegetables,

fried rice or steamed fish; those were valuable skills and techniques I learned that helped make me the skilled cook I am today.

Share with us one of your favorite food hotspots (as well as location and why you love it!)

I do miss good Malaysian food once every blue moon.

A restaurant called ‘Cafe Malacca’ in Hong Kong never disappoints me and will always remain close to my heart.

They serve authentic and delicious Malaysian favourites such as Assam Laksa, Nasi Lemak, Satay and a few others to name. The taste is well balanced and authentic - it’s so close to the flavours back home as if I was in Malaysia..

MORE INFORMATION Instagram: @mycookinghut Pre-order Leemei’s book: smarturl.it/asianhomekitchen

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THE QUICKFIRE ROUND

“I always swear by this faster way to shake off garlic skin” WHAT IS A FOOD THAT MEANS HAPPINESS TO YOU? I am a noodle person and I always welcome noodle soup or anything soupy! Especially during winter months - it warms up the body and brings lots of comfort! A bowl of Chicken Pho may look simple but with layers of flavours encapsulated in the soup, served with tender chicken pieces and fresh herbs surely brighten up my day!

Another choice of mine that guarantees happiness is a bowl of spicy and sour Assam Laksa in rich and flavourful fish broth cooked with many different aromas. It never fails to bring a big smile on my face!

WHAT IS A SURPRISING/UNMISSABLE ITEM ON YOUR PANTRY? It has to be pasta! It’s such a great all-round ingredient that goes well with anything which never fails to make my family happy, especially my two boys! They could have just about anything with pasta. So, I always make sure I have different types of pasta in my pantry.

A RECIPE THAT REMINDS YOU OF HOME? It has to be ‘Nasi Lemak’ - the national dish of Malaysia!

It is such a versatile dish that lets you decide what you want to pair with fragrant coconut rice - be it curry chicken, fried chicken, ‘sambal’ squid or other types of seafood; then with hard boiled egg, crispy anchovies, ‘sambal’ and cucumber. I miss the very simple one consisting of coconut fragrant rice, crispy anchovies, cucumber, a boiled egg, and delicious sambal.

Sometimes, simple is the best!

THE ASIAN HOME KITCHEN Fresh, vibrant dishes from Kuala Lumpur to Kyoto Out on 14 June 2022.

Available to pre-order now Traditional Asian home cooking – with a modern twist! A journey across a continent of incredible flavours and smells, ingredients and inspiration – this book brings together all the best home cooking, street foods, healthy fakeaways and crowd-pleasers in one award-winning collection.

WHAT’S YOUR FAVOURITE COOKING HACK? Garlic is one of my favourite aromatic ingredients when it comes to cooking. However, peeling it could be a bit of a chore when you need lots of them for your cooking! I always swear by this faster way to “shake off garlic skin”.

First break the bulb of garlic into cloves and put in a metal salad bowl, cover with another bowl. Then, shake vigorously for a few seconds. Remove one bowl to reveal peeled cloves.

WHAT WORD WOULD YOU USE IF YOU COULD SUM UP FOOD IN ONE WORD? Happiness and comfort (A bit cheeky as I can’t make up my mind!)

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Recipes

B ROUG H T TO YOU BY

L E E M E I TA N - B O I S G I L L O T

Korean Spicy Seafood SERVES 4-6 | PREP TIME 45-60 mins, plus making the stock | COOK TIME 30 mins, plus cooking the noodles

INGREDIENTS • 1 tbsp sesame seeds • 15g dried wakame • 500g mussels, scrubbed and debearded • 1 tbsp sunflower oil • 1 onion, sliced • 3 garlic cloves, finely chopped • 1cm piece of fresh ginger, peeled and finely chopped • 4 dried shiitake mushrooms, soaked, drained and cut into thin strips • 1 tbsp Korean red pepper powder or cayenne pepper • 1 recipe quantity Chicken Stock • ¼ Chinese cabbage, core removed and cut into bite-size pieces • 1 tbsp light soy sauce • 1 tbsp Chilli Oil • 300g raw, peeled large king prawns/jumbo shrimp, tails left on, deveined • 400g squid, scored with a crisscross pattern and cut into bite-size pieces • 500g cooked fresh fine egg noodles or 350g dried fine egg noodles • 2 spring onions/scallions, finely chopped

DIRECTIONS 1 | Heat a frying pan over a medium-high heat, then add the sesame seeds and dry-fry for a few minutes until the seeds begin to pop. Tip onto a plate and leave to one side.

2 | Soak the dried wakame in a small bowl in warm water for about 10 minutes until it rehydrates. Drain, rinse and leave to one side.

3 | Tap any mussels that are only partly opened and discard any that don’t shut. Put the mussels in a saucepan over a high heat and steam for 3–4 minutes, or until the shells open. Discard any that don’t open fully. There is no need to add any additional liquid to the pan, as the mussels will release their own liquid to steam in.

Remove the mussels from their shells and leave to one side.

4 | Heat the sunflower oil in a large saucepan over a mediumhigh heat. Add the onion and cook for 2–3 minutes until soft and translucent, then add the garlic and ginger and cook for 2 minutes, or until fragrant. Add the shiitake mushrooms and

Korean red pepper powder and cook, stirring continuously, for 1 minute. Remove from the heat and add the chicken stock.

5 | Return the pan to the heat and bring the chicken stock to the boil. Add the Chinese cabbage and cook for 3–4 minutes until tender. Add the soy sauce and chilli oil and then add the prawns and squid. Bring to the boil for a few seconds, then reduce the heat to low, cover and simmer for 5–6 minutes, or until the prawns turn pink and are cooked through and the squid is tender. Three minutes before the end of cooking, add the mussels to heat through.

6 | Divide the hot, cooked noodles into deep soup bowls, then spoon the prawns, squid, cabbage and mussels into the bowls.

7 | Bring the chicken stock to a vigorous boil. Add the spring onions and prepared wakame to the bowls, then ladle in the piping hot stock. Sprinkle over the toasted sesame seeds and serve immediately.

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Sweet Peanut & Sesame Balls MAKES 20-22 BALLS | PREP TIME 50 mins | COOL TIME 20-30 mins

These little gems are generously coated with sesame seeds and have a gorgeous crispy base. The texture of the pastry is slightly chewy and the filling is smooth with crunchy bits from the peanuts. A classic sweet that is still a family favourite.

INGREDIENTS • 70g caster/superfine sugar • 320g glutinous rice flour, plus extra for dusting • 100g skinless raw peanuts • 80g granulated sugar • 500ml sunflower oil, for deep-frying • 60g sesame seeds • 250ml water

TOP TIP Make sure the oil doesn’t get too hot when frying your sesame balls, so the seeds don’t burn. Use a slotted spoon to push the balls down into the oil so they cook evenly.

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DIRECTIONS 1 | Add the caster sugar to 250ml water and stir until dissolved. Put the glutinous rice flour into a large mixing bowl and make a well in the centre. Slowly pour in the sugared water and combine with the flour to form a soft dough. Turn the dough out onto a lightly floured surface, roll it into a cylinder and divide into 20-22 equal portions.

2 | Heat a frying pan over a medium-high heat, then add the peanuts and dry-roast until fragrant and starting to brown. Remove from the heat and roughly grind in a food

processor or blender - you want a fine powder with some chunky bits. Tip the ground peanuts into a bowl and add the granulated sugar, 2 tablespoons of the oil and 3 tablespoons of water. Stir into a rough paste and leave to one side.

3 | Fill a small bowl with water and pour the sesame seeds onto a small plate. Take a portion of the dough, shape it into a ball and then press into an 8cm disc. Flatten the edges so the centre of the disc is slightly thicker. Spoon 1-2 heaped teaspoons of the

peanut paste into the centre of the pastry, gather up the edges and shape into a ball. Repeat for the remaining peanut balls, then dip each ball in the water and coat with the sesame seeds.

4 | Heat the remaining oil in a deep, heavy-based saucepan to 170°C, or until a small piece of bread turns brown in 20 seconds. Gently slide 3-4 sesame balls into the oil and fry for 3-4 minutes until golden brown. Use a slotted spoon to remove the sesame balls from the oil and drain on paper towels. Repeat until all the balls are cooked. Serve hot or cold.