O C TO B E R / N OV E M B E R 2 0 1 8 | F R E E
WHAT NOW? LIFE AFTER CANCER
FREE
fitness m emb trial for e ership very reader
EASY PUMPKIN RECIPES
CRYSTAL HEALING – DOES IT WORK?
WIN £250-WORTH OF ISHGA PRODUCTS Natural mood-boosters Outdoor yoga Autumn foraging
DON’T MISS
THE WOMAN WHO MADE PEACE WITH GLASGOW | INCREDIBLE INDIA AN INTRODUCTION TO AYURVEDA | NOURISH YOUR INNER BOOK WORM
kitchen table day Gather together around your kitchen table to raise money for Maggie’s. Register online for your free fundraising pack. maggiescentres.org/kitchentableday
02 | october/november 2018 | holistic scotland
FROM THE EDITOR…
Welcome...
Meet the team
to the October/November issue of Holistic Scotland Magazine. Isn’t Autumn a great time of year? We’re delighted to bring you lots of inspiring seasonal features, such as Autumn foraging and how to Power up with pumpkin. We’re also pleased to welcome new columnist Leonie Gordon, whose first article on learning to trust your gut instincts can be found on page 68. Our network of stockists is expanding rapidly across Scotland and, of course, if you’re one of our lucky subscribers, you will have received a delicious bar of Chocolate and Love organic dark chocolate with your magazine, along with some samples of Bio-D’s amazing grapefruit washing-up liquid, which features on page 26. For tips on how to get the most out of your Chocolate and Love tasting experience, head over to our website at holisticscotland.com where you’ll also find lots of other interesting articles, such as how to build an Autumn-inspired nature table with the kids, which vegetables are in season this month, and a chance to win a yearly magazine subscription in conjunction with Feel Good Pass.
Lynda Hamilton Parker Publishing Editor
Katrina Mather Columnist
Pamela Spence Columnist
Want to get in touch? Email me at lynda@holisticscot.com
Lynda
Lynda Hamilton Parker Publishing Editor, Holistic Scotland Magazine Holistic Scotland Magazine holisticscotland.com Email: lynda@holisticscot.com Facebook: facebook.com/ HolisticScotMagazine Twitter: twitter.com/HolisticScotMag Instagram: Instagram.com/holisticscotlandmag Published by Lynda Hamilton Communications, 14 West Vows Walk, Kirkcaldy, Fife KY1 1RX
Publishing Editor: Lynda Hamilton Parker Design & Production: Adam Pajdzik, Project ELEVEN Print & Distribution: Gladstone Media Next issue: December/January 2018
DISCLAIMER: The views within this magazine are not necessarily those of the publisher. Articles and advertisements are for information only and are not intended to replace medical care. Always check with your GP before embarking on any new nutritional or fitness programmes and before trying any of the remedies featured in this magazine. Always seek medical advice if you are pregnant or breastfeeding or taking any medication before following any advice featured in this magazine. Although the publisher has made every effort to include and recommend products and services which are sustainably packaged, vegan and cruelty-free, please note it is not always possible to tick every box. Always visit the product website to check the nature of its packaging, along with its vegan and cruelty-free credentials.
03 | october/november 2018 | holistic scotland
Ali Cullen Columnist
Marie O’Neill Columnist
Leonie Gordon Columnist
Contents October/November 2018 12
31
Win £250-worth of ishga products
34
Underground luxury – The Spa at The Principal
What’s new in natural health?
15
Columnist Pamela Spence on natural pain relief
20
Ask Ali – Your joint health questions answered
22
Living with cancer
58 62
36
Tame it with turmeric
18
28 42
How eco is your laundry?
40
Power up with pumpkin
ON THE COVER WHAT NOW? LIFE AFTER CANCER
O C TO B E R / N OV E M B E R 2 0 1 8 | F R E E
WHAT NOW? LIFE AFTER CANCER
FR E E
fitness mem bersh trial for every ip reader
EASY PUMPKIN RECIPES
EASY PUMPKIN RECIPES
CRYSTAL HEALING – DOES IT WORK?
WIN £250-WORTH OF ISHGA PRODUCTS Natural mood-boosters Outdoor yoga Autumn foraging
FREE FITNESS MEMBERSHIP TRIAL FOR EVERY READER CRYSTAL THERAPY – DOES IT WORK?
DON’T MISS
04 | october/november 2018 | holistic scotland
THE WOMAN WHO MADE PEACE WITH GLASGOW | INCREDIBLE INDIA AN INTRODUCTION TO AYURVEDA | NOURISH YOUR INNER BOOK WORM
46
Autumn foraging
50
An introduction to Ayurvedic medicine
68
From self-doubt to trust – curiosity is the key
56 Yoga by the ocean
52
Incredible India
60
Columnist Marie O’Neill talks mindfulness
64
Nourish your inner book worm
76
72
The woman who made peace with Glasgow
From little acorns, mighty oaks grow
05 | october/november 2018 | holistic scotland
October and November are great months to‌
Eat more dark chocolate New research has revealed that chocolate is one of the best foods to help you drift off to sleep at night thanks to its high levels of the amino acid tryptophan. The study found that tryptophan has the biggest influence on melatonin (a hormone which controls our sleeping patterns) levels and, in turn, a cup of hot cocoa or square of chocolate before bed can be beneficial. A separate study found that eating three bars of dark chocolate a month could reduce the risk of heart failure compared to those who don’t eat any at all. Not only that, Chocolate Week runs from 15 – 21 October so chocolate lovers can expect indulgent celebrations taking place across the UK, with top chocolatiers, hotels, bars and restaurants all taking part. 06 | october/november 2018 | holistic scotland
THINGS TO DO THIS AUTUMN
According to scientists, Autumn is the best time to see the Northern Lights. You’re most likely to see them – especially if you sit up till the wee small hours – in certain parts of Scotland on cold nights when the sky is dark and clear. For the best vantage points, where there is minimal light pollution, head to Calton Hill or Arthur’s Seat in Edinburgh; Angus or the Fife coast; Rannoch Moor and Perthshire; Galloway Forest Park; The Cairngorms; Ullapool and the far north west; the Scottish isles, including the most northerly tip of Skye; Aberdeenshire and the Moray coast, or Caithness.
See the Northern Lights!
Turn the clocks back October 28 officially marks the end of British Summer Time so don’t forget to put the clocks back and enjoy an extra hour in bed!
Take a woodland walk
Go foraging The hedgerows and woodland floors are abundant with fruit, nuts and seeds in Autumn. Grab a basket and a pair of scissors and see what you can find. Blackberries, rose hips, crab apples, elderberries, chestnuts and fungi are just a few of the edible treasures you can expect to come across. But make sure you do your research and only eat plants you are familiar with. For more foraging tips, check out our feature on page 46.
Woodland walks in Autumn are a riot of colour – thanks to the shorter days and cooler temperatures which cause the leaves’ green colour (or photosynthetic pigment known as chlorophyll) to break down. Rust red, yellow and brown leaves are a common sight in British woodlands where there are deciduous trees such as beech, oak and chestnut. Take a wander through the woods and feel the crunch under your feet before the leaves are finally lost to winter. You might even be lucky enough to spot some wildlife, such as rutting deer, squirrels, hedgehogs or the occasional fox.
07 | october/november 2018 | holistic scotland
DATES FOR YOUR DIARY Pumpkin Party, 28 Oct – The Ecology Centre, Kinghorn The Ecology Centre’s pumpkin patch is full to the brim and ready to be picked, carved and transformed into Halloween lanterns! Join its Pumpkin Party on the banks of Kinghorn Loch anytime between 11am and 3pm on Sunday, 28 October for lots of seasonal fun. Kids get a pumpkin of their choice and a juice. More info at theecologycentre.org
Glasgow Vegan Festival, 10 & 11 Nov – Trades Hall, Glasgow
The second Glasgow Vegan Festival is set to take place this year on 10 and 11 November at Trades Hall, where you’ll find more than 100 vegan stalls, cookery demonstrations, talks, workshops, kids’ activities and even yoga. Food will include a selection of hot and cold plant-based dishes, including traditional Asian, Mediterranean, Indian and Greek specialities, as well as hotdogs, burgers, street food, and raw and gourmet delicacies. Find out more at veganeventsuk.co.uk
Get Unstuck, 1 & 2 Nov - Wernink Specialist Recruitment, Aberdeen Join Leonie Gordon for a two-day course in conjunction with career change specialist Eyes Wide Opened to find your true direction. The programme is ideal for anyone who’s at a career crossroads or facing change and wants to open themselves up to new opportunities. Find out more at ewopened.com or book via eventbrite.co.uk 08 | october/november 2018 | holistic scotland
WHAT’S ON?
Bowhouse Winter Food Weekends, 10-11 Nov, 8-9 Dec – Balcaskie, Anstruther
This popular indoor food market, which is free to attend, is a great place to stock up your winter larder. Live music, a dedicated street food area, food and craft demonstrations, children’s activities and an opportunity to see, discuss, taste and buy local food and drink made in Fife and beyond are just some of the highlights, with produce ranging from butchery to bakery. Find out more at balcaskie.co.uk
Pre-Christmas Day Retreats, 8 or 9 Dec – Dysart Community Hall, Kirkcaldy
Join Scott Hutchison-McDade of Positive Change Yoga for five blissful hours of zen yoga to help bring balance to your mind and body. This day retreat will focus on mindful movement, to help align the bodies energy systems and bring a sense of calmness and clarity through a sacred smoke blessing ceremony, yoga, meditation, yoga nidra, crystal and sound therapy. Includes a plant-based lunch. To book, visit positivechangeyoga.com
New Year Retreats, 29 Dec – 4 Jan – The Findhorn Foundation, Forres
The Findhorn Foundation is set to host two New Year retreats between 29 December and 4 January which include a traditional Hogmanay. Choose from: Crossing the Threshold, which celebrates through song and creativity, and Turning Within and Moving Forward, which looks at the past year and what wants to emerge. To book, go to findhorn.org 09 | october/november 2018 | holistic scotland
A few of our favourite things… Heath & Heather Fennel Tea
W7 Cosmetics Metal Pop Eye Palette
Trend-led make-up brand W7 Cosmetics has launched its newest eye shadow palette Metal Pop – and we love it! Perfect for the party season, Metal Pop contains 12 pressed, metallic eye shadow shades designed to make your eyes pop. The palette’s shimmering and easily-blended shades range from eccentric and bright to deep and earthy. Not only that, but W7 does Very Vegan and Eco ranges too. Shop them all at w7cosmetics.co.uk
The warming aniseed flavour of Heath & Heather’s naturally caffeine-free organic Fennel Tea makes for a great pick-me-up at any time of day. One of our favourite times to drink it is early evening – in the bath – to help us unwind. Meanwhile, fennel’s benefits are said to include relief from indigestion, flatulence, constipation, colic, diarrhoea, and menstrual and respiratory disorders. Available at health food stores or from heathandheather.co.uk
Equinox Kombucha
It looks like kombucha – one of the latest fermented foodie health trends – is here to stay. But if you’ve been put off by the thought of a live drink full of bacteria and haven’t yet tried it, you’re missing out! Award-winning Equinox Kombucha is said to be the best-selling kombucha tea in the UK and comes in four delicious flavours: Original, Ginger, Raspberry & Elderflower, and Wild Berry. It tastes great and is mooted to work wonders for your health. Made from three simple ingredients (green tea, cane sugar and a live culture called ‘SCOBY’), Equinox Kombucha is packed with beneficial bacteria which can help support your digestive system and boost your immunity and has lots of naturally occurring organic acids, B vitamins, enzymes and anti-oxidants to boot. Find out more at equinoxkombucha.com
10 | october/november 2018 | holistic scotland
A FEW OF OUR FAVOURITE THINGS…
Tisserand Aromatherapy Everyday Wellbeing Essentials
Since discovering this handy trio, we wouldn’t be without it. Each of the three blends – Energy High, Total DeStress and Sleep Better – is great for rolling onto pulse points to help lift your mood, whatever that may be. They are ideal for supporting your daily wellbeing needs, whether you need a better night’s sleep, a burst of energy, or a moment of calm. Made with 100% natural pure essential oils, they also come as a pack of essential oil blends perfect for popping into a diffuser. Available at tisserand.com
Clark’s Botanicals Deep Moisture Mask
Masks don’t need to be high maintenance and Clark’s Botanicals Deep Moisture Mask is all it takes to heal and soften tight, taut skin that’s lacking moisture. Apply a layer and wear overnight as a sleep mask, or use in the morning for a fast five-minute fix. If you’re concerned about make-up flaking and need it to last the day, a thin veil under your serum or moisturiser will do the trick. Shop at clarksbotanicals.com
BLOGGER OF THE MONTH
Nutrition and dietetics student Megan Mclean is passionate about seasonal produce and shares tips and inspiration based on her own plant-based lifestyle and healthy diet on her Oats and Ends blog. You can also find her blogging for Holistic Scotland Magazine, where she writes our In season posts on wellknown fruits and vegetables, their heritage and what to do with them. Check out Megan’s blog at oatsandendswordpress.com or holisticscotland.com
11 | october/november 2018 | holistic scotland
What’s new in natural health? Bladder pain eased by aloe vera
New research shows that while more than 8 million women suffer from the chronic bladder condition interstitial cystitis, which can be extremely painful and debilitating, 92% of patients found significant relief from consuming whole-leaf, freeze-dried oral aloe vera. Sixty-three to 68% even reported substantial improvement in pelvic pain, urethral burning and urgency and frequency of urination.
Average Brit walks to the moon in a lifetime
Latest figures reveal that the average adult clocks up 478.3 million steps over the course of their lifetime – equating to around 239,148 miles, or the same distance as a gentle stroll to the moon. Those working in hospitality and retail clock up even more – reaching a whopping four hours and 20 minutes during the average weekday.
Drinking coffee could lower diabetes risk
According to a new study, drinking coffee may help to prevent type 2 diabetes and improve glucose intolerance. The research showed a lower risk of diabetes in coffee drinkers compared to non-drinkers, while a higher caffeine intake was accompanied by a reduced risk of pre-diabetes. 12 | october/november 2018 | holistic scotland
HEALTH
Drinking tea can cut risk of heart disease
New research has revealed that drinking four to five cups of tea a day lowers blood pressure and reduces the risk of heart attack and stroke. People with high blood pressure are the most likely to benefit and there’s even evidence that drinking as few as three cups a day can cut systolic (the top number) and diastolic (the bottom number) blood pressure by two to three points.
Gestational diabetes linked with depression
Mothers diagnosed with gestational diabetes mellitus (GDM) have an elevated risk of developing postpartum depression symptoms, according to a new Finnish study. GDM refers to impaired glucose metabolism during pregnancy. Often, mothers with GDM have too high blood glucose levels, and this increases the risk of various adverse effects on the fetus. GDM also increases the mother’s risk of developing type 2 diabetes later in life.
Partners key to men taking health seriously
A new survey by Cleveland Clinic in the US has revealed a disconnect between the sexes when it comes to staying on top of their health. In two online surveys, Cleveland Clinic found that 83% of women said they encourage their spouse
or significant other to get their health checked once a year, while 30% of men believe they don’t need to go because they are healthy.
Dad bod is the new mum tum
New dads are likely to gain an average of 5lbs (8.5kg) – almost the same as a new mum. In fact, research shows that 1 in 10 (9%) gain the same amount as new mothers within the first year. The research, which anonymously polled more than 1,500 men from across the UK, also unveiled the moments when this weight gain was realised, with 25% noticing after seeing an unflattering picture of themselves, 27% when clothes became too snug, and 15% after getting out of breath playing with their children. More worryingly, 26% only realised they had gained weight when other health concerns were flagged.
13 | october/november 2018 | holistic scotland
Our No. 1 remedy for
Colds & flu v Extract of whole fresh plant
Available from health food stores and pharmacies. For further information please visit www.avogel.co.uk or call our helpline on 0845 608 5858.
Echinaforce
ÂŽ
Echinacea drops and tablets
3988
31188 Holistic Scotland Echinaforce Ad 134 x 196.indd 1
Traditional herbal remedy for symptomatic relief of colds, influenza type infections and similar upper respiratory tract conditions. Always read the leaflet.
19/09/2018 14:24
HEALTH
Tame it with turmeric Native to the Indian sub-continent and south-east Asia, turmeric is a flowering plant of the ginger family. Popping up all over the place in foods, drinks and supplements, it’s certainly the spice of the moment – and for very good reason. Turmeric contains the active ingredient curcumin, a powerful antiinflammatory antioxidant which acts as a natural pain reliever – making it an effective alternative to synthetic drugs and traditional medication. But it’s not always easy to get enough of this spice in your diet. “Most of the studies on turmeric have been carried out using very strong extracts and you’d have to eat an awful lot of curries to get that much curcumin,” says nutritionist Rob Hobson. “The other problem is that curcumin isn’t naturally water-soluble, so the body struggles to absorb it. To truly gain the benefits, you need to take a supplement.”
Easy ways to pack more turmeric in your diet Vibrant Health High-Strength Turmeric Capsules
Per capsule, Maximized Turmeric 46X contains 500mg of CurcuWIN®, which is thought to be 46x more absorbable than a 95% curcuminoid extract. Available at water-for-health.co.uk
Nature’s Remedy Turmeric Shots
Already a favourite of the England Rugby Team and GB Olympic training camps, each 60ml shot contains 5g of fresh, uniquely extracted wet Turmeric root. Available at theturmeric.co
Organic Turmeric Gold Latte
This latest offering from Pukka Herbs is a hydrating, caffeinefree blend of organic turmeric, cardamom and saffron. Available from health food stores and at pukkaherbs.com
What’s so good about turmeric? Naturopath Maya Daghighi, a CNM (College of Naturopathic Medicine) graduate, explains... Turmeric has been used for medicinal purposes for centuries in India. Research shows that its active ingredient, curcumin, plays a role in warding off memory loss, depression, chronic disease, and has remarkable anti-cancer properties. Its potent anti-inflammatory properties can help to relieve the pain of arthritis, and to reduce allergies, psoriasis, eczema, gastric ulcers and inflammatory bowel disease. Use turmeric in your food a few times a week but don’t forget to add black pepper to your recipe, as the active ingredient in black pepper helps to increase the bioavailability of the curcumin, making it more effective for you. For a general anti-oxidant health boost, take ½ teaspoon of powdered, organic turmeric, with a pinch of ground black pepper, in a glass of hot water, once a day. Add some Manuka honey or cinnamon powder for taste. naturopathy-uk.com
15 | october/november 2018 | holistic scotland
Anti-inflammatory and pain-relieving herbs Coping with chronic joint pain is something an estimated 10 million of us deal with every day in the UK. While some people have conditions they have grown up with, for many the onset is gradual and we are all familiar with the spike in joint aches and pains as we get older. Fortunately, for many of us, we can make a difference. While increasingly long waiting lists for physiotherapy appointments can make some people feel despondent, we can also take matters into our own hands. There can’t be a reader of Holistic Magazine Scotland who hasn’t heard about the benefits of turmeric. This golden coloured root from South East Asia is reputed to have a list of health benefits as long as your aching arms! But what we have to remember is that although turmeric does indeed have some well-researched
health credentials, many of the studies involve populations who include turmeric in their daily diets over decades. Turmeric is actually very poorly absorbed in the gut – adding it to all your meals now and expecting great changes in a flash is unlikely to happen. Instead, look for a product that has black pepper added (which helps increase the bioavailability of the turmeric) and with a high count of curcumin. Now, as a traditional herbalist I am not often one to suggest supplementation with standardised extracts – we use traditionally prepared whole plant
16 | october/november 2018 | holistic scotland
COLUMNIST
extracts – and for good reason. However, in this case, it really is worth it. The main active ingredient has significant anti-inflammatory properties that can help reduce joint pain for some people. Another of our key allies is the humble nettle leaf. Picked fresh in spring, or used dried the year round, nettle binds to excess uric acid that can exacerbate joint pain and helps our body to excrete it safely. This ubiquitous plant plays an important role in reducing acidity which can be one of the reasons for joint pain. In the clinic I notice that many patients with arthritis have highly acidic diets – they may look like otherwise healthy diets, but when there is joint pain it is crucial to eliminate the most acidic foods such as tomato (especially concentrated), oranges (particularly concentrated juice) and cured meats such as ham, bacon and salami. Often just taking these out of the diet and drinking nettle tea 2-3 times a day can make a huge difference. For those who need more complex assistance medical herbalists use herbs such as devil’s claw to reduce joint pain, tree of life as a useful anti-inflammatory and our native bogbean for tendonitis. Chronic joint pain is no laughing matter. If you are suffering, save on countless over the counter purchases and get bespoke advice for your situation from your local medical herbalist.
Pamela Spence is a medical herbalist based at The Carrick Clinic in Prestwick. She is regularly spotted in print and is the sole herbal advisor to Twinings International. Find out more at pamelaspence.co.uk or find Pamela on Facebook at facebook.com/ PamelaSpenceHerbalist To find a medical herbalist in your area, go to nimh.org.uk
17 | october/november 2018 | holistic scotland
Coping with chronic pain
According to new research by Edinburgh-based Pain Concern, persistent pain affects one in five (800,000) people in Scotland – many of them severely. The charity says pain killers commonly used to treat people with long-term pain can sometimes offer only limited relief. ‘’Long-term pain causes so much distress and disability in Scotland today that it’s difficult for people working in the health service to know how to manage it,” says
professor Blair Smith, the Scottish Government’s national lead clinician for chronic pain. “We use a lot of potentially harmful medicines and prescribing is often the focus of treatment, for patients and professionals. But the drugs don’t always work and are rarely the only answer.” The findings have prompted Pain Concern to call for wider awareness and better support of self-management techniques for people living with long-term pain, which often fails to respond to standard painkillers. The charity has found that improved communication during GP appointments can lead to a better understanding of selfmanagement and empower people to bring about positive change in their lives. It has even developed a new communication tool to help guide people towards positive and focused dialogue about living well with persistent pain. Find out more at painconcern.org.uk 18 | october/november 2018 | holistic scotland
HEALTH
NATURAL MOOD-BOOSTERS
Chronic pain can take its toll on your emotional wellbeing and affect your mood. Luckily, there are steps you can take to try and feel better. The benefits of fresh air and sunshine, the great outdoors, and exercise are well reported but if that’s not enough, these natural remedies may help.
Jan de Vries Mood Essence
Just a few drops several times a day can help comfort you when you are feeling unhappy, negative and sad. Visit jandevrieshealth.co.uk
Badger Cheerful Mind Balm
Rub a little on hands, temples, forehead, or anywhere that needs soothing and breathe it in – the aroma will do the rest. Shop at beautynaturals.com
Clipper Happy Mondays tea
This mood-lifting infusion of organic lemon and ginger with cracked black pepper can help to pep you up. Available at selected health food stores or clipper-teas.com
Did you know? A study published in Health Services Research found that people who sought help from a back specialist at the first point of care were 89% less likely to receive an opioid prescription, such as codeine, morphine and tramadol, which can be highly addictive if taken long-term.
10 tips to prevent and manage back pain Osteopath Garry Trainer, who is currently working with FlexiHerb, a herbal medicine for the treatment of back pain, shares his top tips. 1) Reduce weight, where possible – this will take some of the load off your back 2) Practise the Alexander Technique, yoga or pilates – anything which stretches and strengthens the spine is to be encouraged but, as with any new exercise regime, please take it slowly 3) Start at the feet – many back problems start at the feet so wear flat, well-fitting shoes with cushioned soles. Simple ankle rotations can prevent many foot and back problems 4) Avoid sudden movements – try and plan your movement in your mind before moving if possible 5) Try to reduce stress, anxiety and tension in your daily life – relaxation techniques, such as deep breathing, can keep you more relaxed and less prone to back pain 6) Get expert help – consult a professional to establish a diagnosis 7) Try acupuncture – this age-old technique has been scientifically proven a one of the best forms of natural pain relief 8) Massage – helps to stimulate blood circulation which, in turn, helps to keep the muscles supple and mobile 9) Exercise – keeps the back strong and less likely to be problematic. Focus on your core muscles and core strength. Exercise balls are good for this 10) Herbal remedies – try the likes of Flexiherb Muscle & Joint Pain Relief containing extract of Devils Claw, which has been traditionally used to help relieve general aches and pains in the muscles and joints, including back pain.
19 | october/november 2018 | holistic scotland
Ask Ali Nutritional therapist Ali Cullen of A.Vogel answers your health questions. This issue, she tackles joint health Q: I’ve recently taken up running, really love it, and want to do more – maybe some marathons eventually! Have you got any advice on what I can do that will allow me to reach my goals and continue to enjoy running for years? A: Firstly, I’d recommend getting on to a glucosamine sulphate supplement and staying on it long-term. This is because it’s an awful lot easier to prevent cartilage deterioration than to try and fix it once it’s eroded. (Cartilage is the buffering material between the ends of the two bones in each joint). You can find vegetarian and veganfriendly products from brands such as Quest. Make sure you take 1,500 mg daily with food. Secondly, don’t run through injuries if you can help it. Pain is an indication that the body is not happy, so it’s useful to listen to it and get any discomfort checked out by a good osteopath or physiotherapist. Apply Atrogel Arnica Gel as soon as possible to any sprains or strains, to reduce inflammation and healing time; but also
allow your body sufficient rest. Keep an eye on your magnesium intake to counter tight muscles and cramp. Magnesium-rich foods include wholegrains, dried fruit, nuts and seeds. Q: I’m in the perimenopause (48 and still getting periods, although they are not as regular as previously) and I just can’t believe how much muscle and joint pain I seem to be getting, for no obvious reason – I haven’t changed my exercise regime or had any injuries. Is this the menopause or what else could it be? A: As our oestrogen levels fall during the perimenopause we may experience less elasticity in our musculoskeletal system, because oestrogen is a soft tissue relaxant. Fluctuating hormone levels also affect the production of collagen – the structural protein of connective tissue. Muscles, tendons and ligaments
20 | october/november 2018 | holistic scotland
HEALTH
may all become more prone to stiffening, causing the potential for unaccustomed aching and just plain pain. Dehydration can also cause joint pain because of a build-up of uric acid, which can cause inflammation in your joints; so make sure you are drinking plenty of plain, still water daily to counter this tendency. Use Devil’s Claw to counter any inflammatory processes and keep your magnesium intake high. If you are getting other low oestrogen symptoms (flushes, night sweats, low mood, and dry skin) you may find an isoflavone supplement such as Menopause Support helpful. Don’t take this if you are on hormonal contraceptives, though.
What is Arnica gel? Atrogel Arnica Gel helps to relieve pain in stiff muscles and joints. Made from freshly-harvested Arnica flower extracts, it’s also ideal for sporting injuries, such as joint sprains and strains. Find out more at avogel.co.uk
Q: My neck has been painful on and off for years, but now I’m getting pains in my wrists and forearms and even my fingers sometimes, and they feel stiff. I work at a computer and type quite a bit, but it’s not ever been this uncomfortable before. What’s going on?! A: Structural changes in the neck, which can take place gradually over a period of many years, can affect not just the shoulders and upper back but also the arms, wrists and fingers. An old whiplash injury is the initiating cause for many people; whilst repetitive strain from a job such as computer work, where the desk and screen may not be set up ideally and/or long hours may be spent in the same position, is the culprit in many other cases. It’s not too late to make positive changes to your desk set-up, or to start working with a physiotherapist or cranial osteopath to unravel the damage done so far. Sometimes a one-to-one with a Pilates instructor is useful, as they can customise you a set of helpful exercises to work on. Apply Atrogel Arnica Gel topically, and drink nettle tea to flush out any uric acid from the small joints of your hands.
Ask Ali anything! Send your health questions, in confidence to askali@holisticscot.com. Questions will only be published with your permission and will remain anonymous. Please note that Ali’s answers are not intended to take the place of medical advice. Next issue: Preparing for a healthy winter.
21 | october/november 2018 | holistic scotland
Living with cancer
More than two million people in the UK are living with cancer and, according to the latest statistics, there are at least 300,000 new diagnoses each year. But cancer is no longer the omen it once was. People are living longer with the disease and at least 50% of people who are diagnosed can expect to live a further 10 years. Thanks to research, advances in technology and better service provision, it’s now even possible to live well with cancer. Maggie’s sole mission is to help people live well with cancer. The charity, which relies almost entirely on donations, offers free, practical and emotional support to people living with the disease, as well as their friends and family. It runs a network of 20 cancer support centres, including eight in Scotland, on the grounds of NHS cancer hospitals throughout the UK. “Maggie’s centres offer a home-from-home environment to help people with cancer and their families with any worries that could arise due to their cancer treatment,” says Lorrie Forsyth, who is a clinical psychologist and Centre Head of Maggie’s Lanarkshire. “This could mean help with anything, from
navigating the next stage in their treatment to benefits advice or even talking about how to explain their illness to a partner or their children. “Maggie’s can help guide people through cancer treatment and provide coping strategies. We can give tips and advice on nutrition and relaxation techniques. We can also help to demystify jargon that people might have heard from their medical teams and consultants. “An important part of each Maggie’s Centre is its kitchen table, where visitors can share a cup of tea and chat about the issues affecting them.”
22 | october/november 2018 | holistic scotland
Did you know?
It costs an average of nearly £600k to run just one Maggie’s Centre for a year. Find out how you can help at maggiescentres.org
LIVING WITH CANCER
Maggie’s legacy Maggie’s was the brainchild of Maggie Keswick Jencks, who sadly died in 1994. She was determined that people shouldn’t ‘lose the joy of living in the fear of dying’ and, while living with advanced cancer, realised the need for a different type of cancer support. Maggie’s idea was to build a place where people with cancer would have access to professionals, such as clinical psychologists, who could guide them through cancer care in a warm and comfortable environment. After learning that an uplifting environment can help to reduce stress, Maggie became passionate that the very first centre should be designed to incorporate beautiful architecture. The first Maggie’s centre at Edinburgh Western General Hospital was designed by Edinburgh architect Richard Murphy and opened in
Some of the Maggie’s centres near you
Maggie’s Aberdeen, Elizabeth Montgomerie Building
Maggie’s Edinburgh, Western General Hospital
November 1996 – more than a year after Maggie died. Good architecture is Maggie’s legacy and, over the years, the charity has worked with a number of renowned architects whose expertise and experience has been able to deliver the calm surroundings which are important to the people who visit and work there. There are 22 Maggie’s Centres in total – including two in Tokyo and Hong Kong – with plans to build a further eight in the UK by 2022.
23 | october/november 2018 | holistic scotland
Maggie’s Fife, Victoria Hospital
Maggie’s Glasgow, Gartnavel General Hospital
Maggie’s Highlands, Raigmore Hospital
Maggie’s Dundee, Ninewells Hospital
Good nutrition
Eating well needn’t be a minefield with the right support
Eating the right food is key to fuelling our bodies with energy but with lots of conflicting advice out there, nutrition can be a bit of a minefield – especially for people affected by cancer. Diet is often one of the first things people look at when they are first diagnosed so Maggie’s runs a series of nutrition workshops to advise people on the right foods to eat to suit their circumstances. “It can be confusing to determine which foods offer nutrition and which don’t,” says clinical psychologist Lorrie Forsyth of Maggie’s Lanarkshire. “Some people affected by cancer may also need to adjust their diet because of their diagnosis or treatment. “Most often, people just need an extra hand in working through the kinds of food they should – and can – eat and how to prepare them.” “Our nutrition workshops generally have a
topic each month,” says Maggie’s nutritionist Claire Mooney, who advises people on the best foods to eat for health and recovery. “We might look at nutrition demystified (fad diets and myth-busting) or softs diets and food fortification, for example. “Weight management can be on people’s minds after gaining or losing weight, depending on their treatment and some people come along because of an iron deficiency and would like advice on how to boost their intake by eating certain foods. “The workshops are designed to help patients and carers cook healthily on a budget, or with food fortification if they are struggling with eating. In some cases, people affected by cancer are advised to have small energy-dense meals and nutritious drinks such as whole milk smoothies or milkshakes, for example.
24 | october/november 2018 | holistic scotland
LIVING WITH CANCER
Protein boost! Protein Ball Co Breakfast Balls
These new Breakfast Balls are made using the highest quality sources of natural protein – such as pea, rice and pumpkin – and are vegan-friendly, high in fibre, 100% natural, gluten-free and contain no added sugar. Available at health food and selected Morrisons stores.
Munchy Seeds
Munchy Seeds’ new Salted Caramel flavour is a blend of roasted sunflower and pumpkin seeds, with a pinch of coconut and sprinkle of sea salt flakes – so it’s packed with natural protein, vitamins, minerals and plenty of energy. Available at Waitrose.
Nibble Brownie Bites
These low sugar, protein-packed snacks are as yummy as they sound but only contain 1g of sugar. They’re also date-free, gluten-free, and vegan and come in a range of different flavours. Available at Jan de Vries and Harvey Nichols. “Some people may have lost their appetite and might feel nauseous because of treatment or postsurgery effects. As cancer can dramatically affect people’s relationship with food, the sessions are there to support people in trying new foods and help to improve their enjoyment of it again. “I enjoy it when everyone comes together to
WHY PROTEIN IS SO IMPORTANT
Protein has become a bit of a buzzword lately. Here’s why everyone is raving about it: • Protein is an important component of every single cell in the body • Your body uses protein to build and repair tissues • Hair and nails are largely made up of protein • Your body uses protein to make enzymes, hormones and other chemicals • Protein is needed to build bones, muscles, cartilage, skin and blood Unlike vitamins (which are micronutrients – meaning we only need them in small quantities), protein is a macronutrient, so we need lots of it! But protein can’t be stored by the body. That’s why lots of people are now ‘topping up’ throughout the day, with the likes of a protein shake, some seeds or an energy ball. support one another. It’s extremely special and I feel proud to be a part of this experience at Maggie’s. “There isn’t any doubt that eating well during and after cancer can make a real difference to the way people feel. Good nutrition and lifestyle factors are, of course, also vital to health and reducing the risks of some cancers.”
25 | october/november 2018 | holistic scotland
Coping with breast cancer
Breast cancer is the most common cancer in women in the UK, with around 45,000 new cases diagnosed every year. A new diagnosis can be very frightening and most people will have no prior knowledge of the disease If you’ve been diagnosed with breast cancer, the treatment you’re receiving, the stage the cancer is at and any number of other factors can determine the effect it has on your daily life. And, of course, coping strategies vary from person to person, but there is support out there for everyone. Here are some quick tips for improving your daily life with breast cancer: • Talk to your family and friends • Research your condition as much as you can • Give yourself some “me time” • Try not to overexert yourself or take on too much • Communicate with people in similar situations
Make time for your feelings
When you’re told you have cancer, you’re likely to have a whole range of different emotions. You might feel upset or shocked, for example. You might also feel dazed, bewildered, ashamed, angry
Download the app!
BECCA, the Breast Cancer Care app, provides information, support and inspiration to help you move beyond breast cancer. It’s currently available for iPhone and Android phones
26 | october/november 2018 | holistic scotland
LIVING WITH CANCER
Life after Cancer
DID YOU KNOW?
Breast Cancer Awareness Month 2018 runs between 1 & 31 October. Find out more at breastcancercare.org.uk
and resentful, or frightened and uncertain. Cancer comes hand in hand with all these feelings – it’s natural. It’s likely that you’ll pass through the whole spectrum of emotions.
Living in doubt
For many people, the uncertainty of living with breast cancer can be the hardest part. Looking ahead can be really challenging, and some people find living in the present and making plans from day to day easier. Others find it easier to feel in control by forward planning. Making decisions about your care and treatment, feeling
confident and knowing how to cope will be a lot easier with the right information and support. Try to think about your future, however difficult that is. There’s still time to think about how you want to plan the coming months or years, and how you want to achieve your goals. This might not be the future you were always looking for, but it still has every opportunity to be bright.
Breast cancer and your body
Your body and the way you look may be changed by breast cancer and its treatments. A scar
After cancer shaped her life, Steph Davies created Life after Cancer to support other people in shaping theirs. Once diagnosed with Hodgkins Lymphoma, she now runs a series of one-to-one coaching sessions and support groups in London, as well as a programme supported by The Big Lottery Fund. “Ninety-two per cent of people find life after cancer harder than cancer treatment,” says Steph. “Cancer is both frightening and traumatic for many people who are diagnosed with it. Fortunately, survival is improving, but many report that the negative impact of cancer doesn’t finish at the end of their medical treatment.” or scars may be left by surgery, for example. Chemotherapy may cause you to lose your hair. After treatment or during, it’s also common for people to gain or lose weight. These are all outward signs of having cancer and can have a major impact on the way you see your body. Although these signs are often only temporary, they can be very upsetting. It’s important that you allow yourself to come to terms with your changing body and what it means to you. For more useful hints and tips, check out Need2Know’s Essential Guide to Breast Cancer. Visit need2knowbooks.co.uk
27 | october/november 2018 | holistic scotland
Where now? Life after cancer Maggie’s offers a seven-week course entitled ‘Where Now?’ to help people get their lives back on track after they have finished cancer treatment. The programme is designed to help people resume normal life as much as they possibly can and explores a range of topics, including emotional wellbeing, returning to work, physical activity in daily life, healthy eating, managing post-treatment 28 | october/november 2018 | holistic scotland
LIFE AFTER CANCER
challenges and talking with the hospital medical team. “Maggie’s really has been a pioneer of providing support for people post-treatment,” says Lesley Howells, research lead (UK) and centre head at Maggie’s Dundee. “We first started developing Where Now? 10 years ago, after our chief executive spotted the need for a course to help people adjust to life once they have finished all the appointments and treatments. “Regardless of prognosis, life post-treatment can be hugely challenging. Many people are left with physical and emotional side effects which can impact the quality of their lives, while others can find it difficult to read just to normal. “Friends and family might be clapping their hands and saying ‘great, normal service resumed’, but for the person who has been through the treatment they might feel as if their life has been turned upside down and shaken around. “I always say to people that this is an opportunity, a chance to refresh their life. So while Where Now? offers lots of great practical advice about getting back into exercise, returning to work and even intimate relationships, it’s also about giving people a chance to revaluate how they want their lives to look going forward.” Find out more at maggiescentres.org.uk
“Maggie’s helped me get back on my feet” Margaret Campbell, 62, from Coatbridge was diagnosed with lung cancer in June 2016. She says she resisted going to Maggie’s at first. But since walking through the door, she has never looked back. “My job working with troubled teenagers in the community had always meant I was the listener,” says Margaret. “I resisted going to Maggie’s because I thought I didn’t want to talk to anyone about my problems. I was trying to be brave and didn’t want to upset my family by letting them see how frightened I really was. “It wasn’t until after my treatment that I broke down one day and that was when I took myself to Maggie’s Lanarkshire. I arrived with tears streaming down my face, but the centre head, Lorrie Forsyth, met me at the door, took me to a quiet area and calmed me down. “That’s what Maggie’s does. The staff take you in, give you a big hug and put you on your feet again. “There was a Where Now? course starting the week after my first visit to Maggie’s. The course was there just at
the right time to help me put coping strategies in place to accept that my life had changed and help me get on with it. “After my treatment I believed I would just go back to work and life would carry on. Maggie’s helped me realise that wasn’t going to be the case and I wouldn’t be able to work. “The staff there helped guide me through employment support as I’d stopped working suddenly and with emotional difficulties along the way. “Before going to Maggie’s I would never have wanted to walk in public with a stick but Maggie’s helped me to accept that was okay. Now, I accept that cancer is not a bad word and there is life after cancer. The Where Now? course helped me figure out my life as ‘the new me’ every step of the way.”
29 | october/november 2018 | holistic scotland
Massage as a treatment
Oncology massage expert Susan Findlay reveals the truth about her specialism, including the benefits of massage as a treatment and why it’s important to find a suitably qualified and experienced therapist One Spa at the Sheraton Grand Hotel & Spa in Edinburgh
How many times have you heard the rumour that massage spreads cancer? Or that it flushes out toxins? These are both myths. Based on research, the benefits of massage as a treatment are significant. The benefits of oncology massage can include diminished side effects – of both treatment and the disease itself. It can also mean shortened hospital stays, reduced discomfort and increased immune responses. But knowing that massage can make a positive impact doesn’t give a manual therapist license to offer this service without the appropriate training and level of knowledge. There are lots of considerations when it comes to oncology massage. Is the massage to take place pre or post-surgery, for example; is the setting a hospital, home or hospice; what type of treatment has taken place; what are the current symptoms, and are there any pre-existing conditions? Oncology massage requires a very fluid and adaptable therapist. Manual therapy – whether it’s reflexology, aromatherapy, Swedish massage or sports massage – has a lot to offer but is best performed by someone trained in oncology soft tissue therapy with the required level of understanding to deliver the most appropriate session. My friend, who is at end-stage kidney and bladder cancer, always wears a bigger grin and has a calmer presence after our
30 | october/november 2018 | holistic scotland
LIVING WITH CANCER
Cancer Touch Therapy One Spa is said to be the first in Edinburgh to have launched the Cancer Touch Therapy created by Made for Life Organics. Its Hand on Heart treatment for the head, face, back and shoulders is designed to help guests drift away into a meditative state of relaxation and involves a sequence of slow, rhythmic Tui Na Chinese massage techniques to soothe and calm the upper body, as well as a facial which revives the complexion.
sessions. He loves his massage and wouldn’t miss it for the world. I hope to be there for him in his last moments. It’s the biggest gift I can give. Susan (pictured right) is
the director of NLSSM, the School of Sport and Remedial Massage Therapy, and specialises in teaching oncology massage. Join her on ‘Massage Mondays’ for free, weekly massage videos at susanfindlay.co.uk
BENEFITS OF ONCOLOGY MASSAGE According to Cancer Research UK, gentle forms of massage, such as aromatherapy, can affect your nerve endings – releasing feel-good chemicals called endorphins which, in turn, can reduce pain. The charity says one of the main reasons people with cancer use massage is because it helps them feel good. Massage can also have the following effects: • Lift mood
The therapy is tailored for people living with, or recovering from, cancer and is delivered using Made for Life Organics products, which are hand-made using herbs, flowers and oils and free from synthetic chemicals and parabens. The spa’s qualified therapists work with the Made for Life Foundation, whose intensive training programme is accredited by the Complementary Medical Association. Find out more at madeforlifeorganics.com
• • • • •
Improve sleep Promote relaxation Enhance wellbeing Reduce stress and anxiety Help you to cope with headaches and pain But Cancer Research UK warns that people with cancer should avoid very deep massage and that the therapy may need to be adapted for those who are very weak, have bone fractures, are undergoing cancer treatment,
have heart problems, suffer from arthritis, or are pregnant or breastfeeding. The charity says it’s important to make sure massage therapists are fully qualified and insured. For a list of therapists in your area, contact the General Council for Massage Therapy; Complementary and Natural Healthcare Council, or the Federation of Holistic Therapists.
31 | october/november 2018 | holistic scotland
LIVING WITH CANCER
RECOVERY RETREATS
The benefits of spa A spa experience is, of course, a great opportunity to take time out, and can give you the chance to reconnect with your own body. It can offer substantial health benefits, such as improved sleep which, in turn, can help boost mental health. For women, a spa visit can also help to restore a sense of femininity – something which cancer treatment and its side effects threaten to take away. Meanwhile, treatments can help to control stress hormones and improve resilience, as well as overall happiness. It’s important, however, to choose a spa whose therapists are suitably trained to help people living with and after cancer. While there’s no reason you shouldn’t have spa treatments, there are adaptations that will make sure you have a safe and enjoyable experience. “Cancer treatments can mean that your immune system is compromised and therefore precautions, such as single dispensers for products, are important,” says Abi Wright of spabreaks.com “Blood clotting and skin sensitivity can also be affected so, to avoid bruising or tenderness, certain treatments are best avoided. Certain products and some essential oils may not be suitable or may be too intense. “Therefore, it’s really important that therapists are suitably trained to ensure your wellbeing. “It’s also important that you discuss your health honestly with your therapist to receive the best possible treatment for you.”
Recovery Retreats have been specially designed for people living with or recovering from cancer. Here, you can enjoy a spa experience like any other – safe in the knowledge that treatments and products are completely safe. Newly-introduced packages include: • Recovery Retreat Spa Day – The Caledonian, Edinburgh • Wellness for Cancer Pamper Package – Ice House Hotel, County Mayo • Be Nurtured – The Corinthia Hotel, London • The Mindful Touch – Ramside Hall Hotel, Durham • Jennifer Young Spa Day – The Swan at Lavenham Hotel & Spa, Suffolk To find out more, or to book, visit spabreaks.com/recovery-retreats
FIONA SERLE CLINICAL, THERAPEUTIC & SPORTS MASSAGE MASSAGE TO SUPPORT PEOPLE LIVING WITH CANCER Relieve pain | Reduce stress | Feel better
Central Edinburgh Tel: 07403973173 info@fionaserlemassage.co.uk www.fionaserlemassage.co.uk Proud member of the Iris Cancer Partnership
32 | october/november 2018 | holistic scotland
WIN £250-worth of ishga products! From the pure, pristine shores of the Hebrides comes ishga – an organic, seaweed spa and skincare range combining the natural resources of this stunning location with locally sourced, nutrient-rich and sustainably-harvested seaweed ishga’s range of luxury, anti-ageing face and body therapies – infused with healing spring water and Hebridean seaweed extract – can be enjoyed at spas across the UK. But if you’d rather experience its antioxidant, anti-ageing and detoxifying properties from the comfort of your own home, we have just the ticket. This month, we’re giving you the chance to win a selection of ishga’s finest organic seaweed skincare products worth £250. ishga, which is Gaelic for water, infuses healing spring water with a potent extract of Hebridean seaweed. Renowned for its antioxidant, anti-ageing and health properties, Hebridean seaweed contains a host of vitamins, minerals, trace elements and amino acids which are excellent for skincare. The range comprises anti-ageing face and body therapies including ishga’s signature seaweed bath with mineral sea salts – containing more than 85 natural trace minerals, which are excellent for cellulite and detoxifying. To enter the competition, just email your name, address and telephone number, with ‘ishga’ in the subject line, to competitions@holisticscot.com by 12 noon on Friday, 9 November 2018 and your name will be added into the draw.
Did you know? Hebridean seaweed extract is the cornerstone of ishga. It’s extracted directly into Hebridean spring water using a low temperature extraction process, which protects the beneficial compounds and enzymes. Used throughout the ishga range, the mineral-rich extract is blended with organic ingredients and essential oils to create each individual product. Cucumber extract, macadamia, jojoba, thistle oil, Hebridean sea salt, aloe vera and lemon peel are some of the many natural ingredients used which nourish, hydrate and protect the skin. As well as Hebridean seawater, ishga uses mineral spring water sourced from a healing spring on the Isle of Lewis. Anti-ageing, hydrating, protecting and nourishing, the retail range spans 18 products, including a men’s range and two hand-poured candles. 2018 saw the launch of new lines including: ishga Lip Balm and ishga Uplifting Body Spray, with the launch of ishga Seaweed Capsules still to come. Find out more at ishga.com
33 | october/november 2018 | holistic scotland
Underground luxury Deep within the bowels of The Principal hotel lies one of Edinburgh’s best-kept secrets – a spa so luxurious you’ll never want to leave The Spa at The Principal – situated on Charlotte Square – is inspired by the spa towns which rose to popularity in the 1800s. It’s suitably dark and ambient, with heated relaxation rooms which transport you to another world. The décor is reminiscent of a bygone era, with bunched herbs and dried flowers strung on the walls and intriguing little bottles you might see in a herbal apothecary. The Spa only uses natural, organic ingredients – favouring OSKIA and ishga skincare ranges for the ultimate in relaxation and pampering. OSKIA’s luxurious facial treatments and potent nutritional formulations, for example, are designed to give you a beautifully healthy glowing complexion. 34 | october/november 2018 | holistic scotland
TRAVEL
Champagne Spa Enjoy a 55-minute treatment and separate 25-minute treatment including lunch or twilight tea and champagne in The Garden restaurant. Prices range from £165 Monday to Thursday and £170 Friday to Sunday. Find out more at phcompany.com
Holistic Scotland recommends
Meanwhile, ishga’s organic skincare products, which are developed on the Isle of Lewis using Scottish seaweed are soothing with far-reaching healing properties. A full range of spa therapies, including facials and massage, are available and The Spa has recently introduced a series of 25-minute Express ishga treatments, which can be enjoyed in a lunch hour. Manicures, waxing and other beauty treatments are, of course, also on the menu. Spa days start from £110 per person and include use of the gym, pool, steam room and sauna.
35 | october/november 2018 | holistic scotland
How eco is your laundry? Want to support sustainable fashion? Start with your own washing, says ethical cleaning company Bio-D Did you know the UK could cut the amount of energy used for laundry by 12% every year if everyone washed their clothes at 30C instead of 40C? That’s according to a recent report put together for the Department for Environment, Food and Rural Affairs. But ethical cleaning company Bio-D, whose laundry products are free from toxic ingredients, such as phosphates, which can stimulate excess growth of algae and starve the water of oxygen, and optical brighteners, which can cause mutations in micro-organisms, says dosing is also key to greener washing. Bio-D, whose range is also vegan and cruelty-free, says dosing is about making sure we use the right amount of detergent to prevent waste. It says if you measure correctly, you’ll not only enjoy greener cleaning, but save money too.
UPDATE YOUR WARDROBE FOR LESS IMPACT
“As an ethical company, we want to champion what supportive action consumers can take by simply looking at their laundry routine,” says Bio-D managing director Lloyd Atkin. Bio-D, whose laundry products are said to be effective at temperatures as low as 15C, is rolling out 100% recycled packaging made from plastic bottles and is also on a mission to highlight the importance of re-using and recycling clothing. “By donating clothes to Oxfam, where some of our cleaning products are sold, you can support the charity’s work and help projects such as the Frip Ethique social enterprise in Senegal which provides unemployment for disadvantaged women.” Find out more about Bio-D at biodegradable.biz
Great news! French online thrift shop Patatam has launched in the UK. This means you can now shop second-hand quality women’s clothing from Adidas, Gap, H&M, Monsoon, Next, TopShop, Zara and more - and enjoy up to 90% off -from the comfort of your sofa! Just visit patatam.co.uk
36 | october/november 2018 | holistic scotland
ECO LIVING
The UK’s greenest cities
There’s no denying that spending time in the great outdoors is good for you. Whether that’s playing your favourite sport, tinkering in your allotment or just wandering around your local park. Just being outside, surrounded by fresh air and lush greenery can really lift your mood. And luckily, you don’t have to travel far to enjoy the great outdoors. Even cities across the UK benefit from a wealth of inner-city green space. But who has access to the most? Using data from Ordnance Survey, Jurys Inn looked at some of the UK’s largest cities to see just how much open green space their residents have access to, from public parks and gardens to golf courses and bowling greens.
Which city tops the charts for green space? If you’re just looking at the total area, Birmingham comes out on top, with 15.58% of the city being made up of open green space. Nottingham comes in second, with 15.34% of the city being green space, followed by Glasgow and Manchester, with 13.49% and 13.13% respectively. But what happens when you
take the size of the population into account? Having loads of green space is great, but what if it’s so crowded that you can’t really enjoy it? Green space vs personal space Looking again at the list of green cities, Jurys Inn added in the population of each area, to find out how many people share that green space… Find out more at jurysinns.com
37 | october/november 2018 | holistic scotland
WATER
The world’s most under-rated superfood Katrina Mather In the four years I’ve been running health retreats, what’s become surprisingly consistent is just how many people are chronically dehydrated. We all know that, for good health, drinking water needs to be part of our routine. But when we feel poorly, how many of us reach for a glass of water as a priority? I know the ‘drink more water’ tip feels overly simplistic but, in so many ways, we have overcomplicated health. What’s astounding is how many physical
symptoms improve, vanish or heal over the course of a week’s retreat, as people are encouraged to hydrate the body and nurture their water drinking habit. Health and wellness writer Dr Batmanghelidi links almost every health condition in the body to a lack of hydration in his book ‘Your Body’s Many Cries for Water’. Given that 70% of the human body is made up
38 | october/november 2018 | holistic scotland
COLUMNIST
of water, it makes sense that hydration is key, but why are so many of us still dehydrated? Well, there’s a lot to be said for dietary factors contributing to dehydration. We don’t eat the quantity of raw fruits and vegetables we would have done as hunter-gatherers, for example. Most people living in the west, have a relationship with either caffeine or alcohol (or both). And almost everyone nowadays is experiencing regular stress – all of which dehydrate the body.
Thirst vs hunger
The ‘thirst signal’ is often confused with the ‘hunger signal’ so we tend to eat when we’re actually thirsty. Ideally, we should never feel really thirsty. Much like the oil in a car engine, keeping it topped up is preferable to running a car low on oil. A good habit is to drink a glass of water when we feel hungry and wait 30 minutes or so before eating. Interestingly, after a certain age in life we can lose our thirst signal altogether – it’s quite common for older people to say that they never feel thirsty – and this is where a water drinking habit might require a bit more effort, but it’s still incredibly important.
How to increase your water intake • Aim for 2 litres of pure, still water per day • Start the day with a large glass of warm water • Avoid drinking lots of water at mealtimes • (e.g. 30 mins before & after a meal for good digestion) • Sip your water regularly away from meals • If drinking caffeine or alcohol, have a glass of water too
The benefits of hydration
It’s hard to believe that something so simple can generate serious health results, but here are a few examples I regularly see in people after increasing their water intake for a couple of weeks: · Improved Memory & Concentration · Clearer, brighter & firmer skin · Reduction in pain · Better digestion · Increased energy Apart from healthier, happier skin; the reduction in back and joint pain and a dramatic boost in energy, one side effect of drinking more water that people dread is the increase in bathroom visits. What people usually notice is that they pee a lot more than usual – much like a neglected house plant when it’s watered for the first time in a long while, if the soil is dry the water just flows straight out – in the first few days. But, if you persevere and water it little and often, after a short time the soil and the plant begin to hold the hydration. And the body responds much the same, after about the third day, it begins to retain hydration – and fewer pit stops are required. Hydration, or a lack thereof, affects every cell in the body. Therefore, getting back to basics and getting hydration in place really is the foundation of everything health related.
Katrina Mather is a health educator and founder of ‘The Body Toolkit’, awardwinning health retreats in Scotland thebodytoolkit.com
39 | october/november 2018 | holistic scotland
Power up with pumpkin! Pumpkins might be synonymous with Halloween but their orange flesh and seeds contain a number of health benefits which go above and beyond any seasonal celebrations. Pumpkins, whose flesh can be pureed into soups or roasted with spices, can perk you up in a number of ways… As a comfort food alternative
Pumpkin flesh can be used in a similar way to that of sweet potatoes. But sweet potatoes can weigh in heavy in terms of calories and carbohydrates and contain around 85 calories and 20g of carbs per 100g. In contrast, pumpkin contains around 25 to 35 calories and 6g of carbs per 100g – less than 100 calories for the same weight as that medium sweet potato. Nutritionist and fitness instructor Cassandra Barns recommends swapping your potato or sweet potato for pumpkin to help avoid winter weight gain.
To support your skin
Pumpkin, along with vegetables such as carrots and squash, contain high levels of beta-carotene and other carotenoids, which give them their lovely orange colour. Beta-carotene converts to vitamin A, which is one of the most important nutrients for our skin, in our bodies. Betacarotene, which is an anti-oxidant, may also help to prevent free radical damage which can result in ageing. Dr Marilyn Glenville, who is the author of The Natural Health Bible for Women, recommends using orange vegetables as a delicious base for stews and soups in the winter, or roasted with other vegetables such as peppers, red onions and beetroot.
To revamp your sex drive
If oysters don’t tickle your fancy, pumpkin seeds could be the next best food to help get you ‘in the mood.’ A loss of libido could be linked to a decrease in testosterone, a hormone which is found 40 | october/november 2018 | holistic scotland
NUTRITION
in both men and women. Low levels are associated with sluggishness, fatigue, loss of interest in sex and brain fogginess. But pumpkin seeds are reportedly high in zinc, which helps to boost testosterone production.
To help you sleep like a baby
Pumpkin seeds are one of the best natural sources of magnesium, which is often described as ‘nature’s tranquiliser’ thanks to its calming and relaxing properties. It’s also thought that magnesium has a role to play in the normal function of the pineal gland, which produces melatonin – a hormone which regulates the sleepwake cycle and helps us to fall asleep.
To prevent colds and flu
Eating pumpkin can be a great way to help fend off winter bugs because its flesh contains a
Pumpkin boosts for all the family Natures Plus Pumpkin Seed Protein Feel fuller for longer thanks to the benefits of pumpkin seeds. Naturesplus.co.uk
Pumpkin & Banana Yummy Wafer Wisps
Perfect for younger members of the family with a sweet tooth! Heavenlytasty.com
Pooch & Mutt Chicken, Pumpkin & Pea A tasty, nutritious treat for your canine companion. Poochandmutt.com
decent amount of vitamins C and A – a critical immune-system-supporting nutrient. Nutritionist Cassandra suggests making a big batch of warming pumpkin soup with ginger and spices for cold winter evenings.
To give your vision a boost
Two carotenoids found in pumpkin – lutein and zeaxanthin – help protect our eyes. Lutein and zeaxanthin are yellow pigments which accumulate in the macula of the eye – the part of the retina responsible for our sharpest, central vision. They’re thought to help filter out damaging blue light, protecting our eyesight and even helping to prevent conditions, such as macular degeneration (a leading cause of blindness). Vitamin A from carotenoids is also critical for vision. It plays a key role in the perception of light by the cells in our retina and sending signals to the brain to be converted to images that we see. So carrots – and pumpkins – not only help us see in the dark, but help us to see in any light
41 | october/november 2018 | holistic scotland
EASY PUMPKIN RECIPES
Preheat the oven to 200 C. Cut the pumpkin up into big chunks. Rub in the avocado oil, cumin, smoked paprika and a pinch of salt and pepper. Roast in the oven for 40 minutes until golden and cooked through. While this is cooking place the maple syrup and pecans in a pan, toast the pecans in the maple syrup for 3 minutes stirring well until they are golden then leave to the side to cool. Remove the seeds of the pomegranate. Drain the lentils from the can. When the pumpkin is cooked through, throw in the blueberries, lentils, a pinch of salt and the olive oil to the roasting tray and stir well. Place the tray back in the oven for 5 minutes to roast a little longer then remove and serve with the pomegranates and pecans sprinkled over the top. Recipe: seasonalberries.co.uk
ROASTED PUMPKIN, BLUEBERRIES AND SPICED LENTILS Serves: 4 Ingredients • 100g of blueberries • 1 whole pumpkin or 1.3kg butternut squash (peeled and deseeded) • 2 tbsp of avocado oil • 1 can of cooked green lentils • 1 pomegranate
• • • • • • •
100g of pecans 1 tsp of smoked paprika ½ tsp of cumin 2 tbsp of maple syrup 2 tbsp of olive oil salt pepper
42 | october/november 2018 | holistic scotland
NUTRITION
WYKE FARMS VINTAGE CHEDDAR & PUMPKIN SOUP Serves: 6 Time: 45 minutes Difficulty: Medium Ingredients • 1 Large Pumpkin, Peeled, Deseeded and Cubed • 2 Large Onions, Chopped • 8 Garlic Cloves, Chopped • 100g Wyke Farms Vintage Cheddar, grated • 2 Tablespoons Wyke Farms Ivy’s Farmhouse Salted Butter • 2 Tablespoons Olive Oil • 150ml Double Cream • Handful of Fresh Parsley, Chopped • Pinch of Sea Salt and Freshly Ground Black Pepper
Method 1. Preheat the oven to 200C/Gas 8. 2. Lay the cubed pumpkin on a baking tray along with the thinly chopped garlic cloves, drizzle with a little olive oil and sprinkle with salt and pepper. Bake in the oven for 30 minutes until golden and soft. 3. Heat 2 tablespoon olive oil in a large saucepan, add the butter and onion and stir until golden brown. 4. Now add the cooked pumpkin cubes, garlic cloves and most of the fresh parsley to the pan. Simmer for 10 minutes over medium-low heat. 5. Using a blender puree the mixture in the saucepan until very smooth. 6. Add the grated Cheddar and puree further. 7. Season with sea salt and ground black pepper 8. Place the puree back in the saucepan and reheat for 5 minutes ready to serve, garnishing with the leftover parsley and a drop of cream. Recipe: wykefarms.com
PUMPKIN RISOTTO WITH WATERCRESS PESTO (V) Serves 4 Prep time: 30 minutes Cooking time: 30 minutes Ingredients • 1 small pumpkin or butternut squash • 200g Arborio risotto rice • 2 cloves garlic, finely chopped • 5 shallots, peeled and finely diced • 1 tbsp olive oil plus more for drizzling • 100ml white wine • 1 litre of hot vegetable stock • 35g watercress • Salt and pepper
43 | october/november 2018 | holistic scotland
• 2 tbsp pumpkin seeds, toasted • 25g cold butter For the pesto • 50g vegetarian parmesan • 50g pine nuts, toasted
• 50g watercress • 75ml olive oil
Method 1. Preheat the oven to 180 degrees Celsius. Peel the pumpkin, remove the seeds and chop into 2cm cubes. Place half of the pumpkin onto an oven tray, drizzle with olive oil and season with salt and pepper before placing into the preheated oven for 25 minutes, or until the pumpkin is soft in the middle and starting to colour on the outside. 2. Put the remaining pumpkin into a medium sized saucepan and cover with cold water. Add a pinch of salt and bring to the boil, simmering for 15-20 minutes or until the pumpkin is soft and cooked through. Drain and blend in a food processor until smooth. This pumpkin puree will be stirred through the risotto to give it a good colour and flavour. 3. Next make the pesto by blending together the parmesan, pine nuts and watercress before slowly adding the olive oil and seasoning to taste. 4. Take a large frying pan or wok and place on a medium heat. Add a tablespoon of olive oil and throw in the diced shallots and garlic along with a pinch of salt. Fry gently for a few minutes, being careful not to allow the shallots to colour or burn. Add in the risotto rice and continue to fry for a further few minutes before adding in the white wine. Reduce the heat to medium-low and stir the rice and shallot mixture until almost all the wine has been absorbed. 5. Use a ladle or small jug to pour one quarter of the vegetable stock into the pan and cook until the liquid has been absorbed, stirring frequently. Repeat until all the liquid has been used up which should take around 20 minutes. Check that the rice is cooked through and add a splash more water if necessary. 6. Finally stir in the watercress, pumpkin puree, diced roast pumpkin and cold butter then season to taste with salt and pepper. Spoon the risotto into four bowls, scatter over the pumpkins seeds and finally drizzle generously with watercress pesto. Serve and enjoy! Recipe: wykefarms.com
PUMPKIN CHILI CON CARNE WITH MINI JACKET POTATOES AND WATERCRESS CRÈME FRAÎCHE
44 | october/november 2018 | holistic scotland
NUTRITION
• 1 small pumpkin or butternut squash • 1 tbsp tomato purée • 1 tsp chili powder • ½ tbsp dark brown soft sugar • 1 tsp yeast extract • 1 tub crème fraîche • 30g watercress, finely chopped. • 700g baby potatoes • Vegetable oil • Salt and pepper
Serves 4 Prep time: 20 minutes Cooking time: 1 hour Ingredients • 500g ground beef • 1 small onion, diced • 1 green pepper, de-seeded and diced • 1 tin kidney beans, drained and rinsed • 1 carton passata • 1 tin chopped tomatoes
Method 1. Pre-heat the oven to 180°C. Peel and halve the pumpkin and scoop out the seeds. Dice half of the pumpkin into 1cm cubes and reserve. Chop the remaining pumpkin into large chunks, place in an oven tray, drizzle with oil and season. Roast in the oven for approximately 25 minutes or until cooked through. 2. Meanwhile, place a large pot on a medium-high heat. Add half the oil and heat until beginning to smoke. Add the minced beef and fry until browned. Drain the beef onto some kitchen towel. 3. Turn the heat down to medium. Add the beef back to the pan then
add in the onion, diced pumpkin and pepper, cooking until onions are translucent. Stir in the tomato purée and cook for a further minute before adding the kidney beans, tomato passata, chilli powder, sugar, yeast extract and chopped tomatoes. Cover with a tight-fitting lid and simmer for one hour 4. Place the potatoes in an oven tray, drizzle with vegetable oil and season. Place in the oven and roast for 30-40 minutes, or until cooked through and crisp on the outside. 5. Once the roasted pumpkin is cooked, remove from the oven and place into a blender. Add a ladleful of liquid from the chili and blend until smooth. Add to the simmering pot and stir through. Mix together the crème fraiche and watercress and add seasoning to taste. 6. Divide the potatoes between four bowls. Add a ladleful of chilli and serve with a generous dollop of crème fraîche. Recipe: watercress.co.uk
45 | october/november 2018 | holistic scotland
AUTUMN FORAGING Autumn is a great season to spend more time outdoors to top up on vitamin D before the approaching Scottish winter. It’s also a good excuse to get to know your local wild places and plants a bit better since it’s the natural time for collecting, storing and preserving harvests before the icy weather sets in. As the days get shorter, our hedgerows are abundant with hips, berries and other fruits and herbal roots are easy to be found. In fact, there’s never been a better time to head out with your basket and take a stab at foraging – if you’re not already hooked. But how do you know what to look for and what’s safe? Here, organic farmer, herbalist, botanist and selftaught forager Rosy Rapacova shares some tips. 1. If you are new to herbalism and foraging, choose one plant and get to know it. Learn to identify it, how it grows in different places, touch it, smell it, take photos, read about it and talk about it to other people. 2. Embark on a plant or foraging class with a local expert if you’re still unsure. This is particularly important if you want to learn about mushroom collecting due to the potential risks. 3. As you spend more time in nature and wild spaces, be aware of the natural balance of that ecosystem. Don’t over harvest plants. Leave some berries for the birds and be aware of other people or animals who go there too. 4. Go for a walk around your local area and look for
places away from busy roads, privately-owned land, conventionally farmed fields and busy dog walking areas. These are often the forgotten places which have the best diversity of wild plants. Start to get to know what’s growing there. 5. Hedgerows can be wealthy foraging spots – especially at this time of year. They are usually home to some of autumn’s best foraging finds, such as berries, fruits and hips. 6. Hawthorn is a wonderful, gentle medicine for the physical and emotional heart. It can also help to balance blood pressure, improve circulation, and calm anxiety and restlessness. Use it to make hawthorn berry syrup, brandy tincture or herbal tea. Just watch out for the sharp thorns. 7. Rosehips are high in vitamin C and were collected and used as a syrup remedy in wartime Britain to supplement a vitamin-poor diet. They are great for colds and flus or immune system support and can be used to make a nourishing herbal tea, syrup or vinegar. Always remove the tiny seeds and hairs which can irritate your throat and digestive tract. 8. Elderberries have immune-enhancing properties
46 | october/november 2018 | holistic scotland
THE GREAT OUTDOORS
and can be used as a preventative remedy, or during colds and flu. Make a herbal infusion, tincture or syrup, which can be diluted with hot water and mixed with ginger and cinnamon to make a delicious autumn drink. Remove them from their stems using a fork as the stems, leaves and bark can irritate the digestive system. 9. Forage for herbal roots, such as dandelion and burdock, both of which are deeply nourishing and detoxifying. Suss out where they are growing before the leaves are killed off by frost and dig some up if there’s plenty nearby. Wash the roots then chop and dry them to make a tincture or decoction. 10. Scots pine has antiseptic and expectorant properties, which help to clear the respiratory system. Chop the fresh pine needles to make herbal tea, or make an infused vinegar or oil, which can be helpful topically for achy muscles. Always do your own research and check with your healthcare advisor before adding new plants to your regime if you are currently taking medications. Rosy and her husband run Meadowsweet Organics market garden in Falkland where they grow veg, flowers and herbs to sell at local farmers’ markets and through their vegbox and Community Supported Agriculture (CSA) scheme. As a qualified herbalist, she also runs The Meadowsweet Herbal Apothecary, offering herbal consultations and regular workshops, courses and herb walks. Her vision is to make herbal medicine more accessible to those on low incomes by setting up a social enterprise that gives people hands-on experience on the farm, where she plans to develop a herbal dispensary and workshop To check out Rosy’s upcoming events, which include two Herbal Home Remedies workshops in October and November, or shop her range of herbal teas and other products, go to meadowsweet-organics.co.uk
47 | october/november 2018 | holistic scotland
A hint of spice
With National Curry Week taking place 22-28 October, when better to try out some traditional, healthy Indian recipes? Here’s one to start you off…
Paneer Love Bites
Paneer is the vegetarian option for barbecued meat style dishes and works well with spice. This recipe is a northern Indian preparation which is generally prepared in a clay oven but comes out just as tasty under the grill. These tasty morsels make a great starter. Total Prep Time: 10 mins Serves: 4 Method: • For the marinade, put all the ingredients in a blender and grind until smooth. • Place the marinade in the bowl and mix well. Add the paneer pieces and mix thoroughly. • Cover and put in the fridge for 1 hour. • Thread the skewers with the paneer. Brush the tikkas with butter and place under a grill for 6 to 7 minutes until golden brown. • Serve with the chopped red onion and a mint chutney.
Ingredients • 1200g coriander leaves, washed and coarsely chopped • 1/2 tsp sugar • 1 tsp ginger puree • 4 green chillies, coarsely chopped • 4 drops Fennel Spice Drops® • 2 drops tbsp natural yogurt • 1 tbsp gram flour (besan) • 1 tsp lemon juice • 1/2 tsp salt • 500g paneer, cut into cubes • 2 red onions, cut into pieces • 2 tbsp butter, melted
48 | october/november 2018 | holistic scotland
NUTRITION
DID YOU KNOW?
Spices not only add flavour and bite to Indian dishes, but they come with lots of health benefits too. Some of the most common are turmeric, which has anti-oxidant and antiinflammatory properties; cumin seeds, which can boost the immune system, help to relieve pain and ward off nausea, stomach pain and cramps; cardamom, whose healing properties are similar to those of ginger, and black pepper, which is rumoured to cure the likes of constipation, earache and even gangrene.
STORE CUPBOARD ESSENTIALS
GHEE EASY
For a healthy alternative to cooking with butter and traditional oils, try Ghee Easy – a pure form of clarified butter. It keeps in the cupboard for up to two years and is a good source of omegas 3 and 6, as well as vitamins A, D, E and K. It’s organic, with a rich and nutty flavour, and has a much higher smoke point than butter. Pick one up at selected Sainsbury’s stores or shop at ghee-easy.nl
TILDA BLENDS BASMATI & WILD RICE
Basmati grown in the Himalayan foothills is said to have an aromatic and unique taste. Light and fluffy, it’s the perfect companion for wild rice, with its firmer texture and black tea notes – a gourmet blend with endless possibilities. The natural taste of Basmati & Wild Rice, which is one of Tilda’s new blends, works well with fish, chicken and vegetables. Visit tilda.com for recipe inspiration.
SPICE DROPS
This range of highlyconcentrated natural herb, spice, flower and fruit extracts are made from raw ingredients grown primarily in Kerala. They’re made by Holy Lama Naturals, which has been extracting essential oils for more than 70 years to make its own body care range based on ayurvedic principles. Its Spice Drops, which are made using the same technique, are said to retain all the goodness of the natural ingredient but without all the chopping, peeling, grinding and grating. They are vegan-friendly, gluten free, are without artificial flavourings, colourings, or preservatives and can be kept in the cupboard for up to three years. Check out holylama.co.uk
49 | october/november 2018 | holistic scotland
Mother India’s medicine Sebastian Pole, Ayurvedic practitioner, herbalist and co-founder of Pukka Herbs, explains how understanding Ayurveda can improve digestive health and wellbeing Nutritive food protects health and prevents disease. It is as simple as that. Despite a surplus of food quantity in western culture, there has been a decline in food quality. In the last 50 years, for example, the UK has seen a significant fall in fresh fruit consumption. It could be said that our shift in nutritional habits over the last decade has had a negative impact on society’s health, with up to 60% of hospital admissions displaying nutritional deficiencies. Organically grown food has been shown to have higher levels of nutrients and anti-oxidants than non-organic products and is one easy way to boost our digestive wellbeing. But Ayurveda also has strong traditions relating to the health of the digestive tract which could really help us survive the modern diet trends. Ayurveda could be called the ‘science of digestion’ and is based on the belief that a faulty digestion is the cause of most diseases. However good your diet is, if your digestion is impaired then you can’t absorb the appropriate nutrients needed for nourishment. Of course, a good diet is essential too but let’s take a deeper look into the Ayurvedic perspective of how the quality of food we eat, as well as the quality of our digestion, influence our health and how we can treat the ‘root’ causes of disease. Ayurvedic Nutrition is a deep science. It is not a one-diet-fits-all approach – and that’s the beauty of Ayurveda, which is the traditional medical system of India. It recommends what’s right for you. It also reminds us that what’s right for us one day may not be right for us the next. It teaches a
deep awareness and connection with our digestive system. The negative impact a poor diet can have on our health shows there has never been such a need for some salient nutritional advice. Ayurveda has a theory that anything can sometimes be a food, sometimes be a medicine or sometimes be a poison depending on ‘who’ is eating, ‘what’ is eaten, and ‘how much’ is eaten. For example, fresh ginger root is delicious in cooking as a food to flavour and help digestion.
50 | october/november 2018 | holistic scotland
NUTRITION
Dominant Dosha
Digestive Aggravating Characteristics foods
Beneficial Foods
Beneficial Herbs
Vata
Irregularity, distension, flatulence and a nervous appetite
Bitter, astringent & pungent
Sweet, salty, sour & oily
Wholistic Triphala Daily Fibre Plus Ghee
Pitta
Strong, fierce, heartburn, acidity
Pungent, salty, hot & sour
Cool, sweet, bitter & astringent
Pukka Aloe Vera Organic Virgin Coconut Oil Pukka Clean Greens
Kapha
Stable, slow, regular Cold, damp, sweet, sour & salty
Bitter, warm, astringent & pungent
Pukka After Dinner capsules Pukka Natural Balance
Not sure what your dosha is? Visit pukkaherbs.com to find out It is a stimulating medicine that can help clear a cold and induce a sweat when taken as a strong
hot tea. However, if too much is taken it can make you sick causing acidity and vomiting, hence acting as a poison in the wrong circumstances. There’s no strict ‘Ayurvedic diet’ per se, only sage recommendations to help you find the tastiest and healthiest diet for your personal optimum health. Eating is considered the most important activity that can affect health. While herbal remedies, massage, exercise and spiritual practice can balance and repair health, it’s a ‘good’ diet that gives us an everyday opportunity to take control of our health. We are stuck with our genes, family and climate but we can change our diet. When it comes to what we put in our bodies, we are in charge. The most beneficial foods are rice, wheat, barley, mung beans, asparagus, grapes, pomegranates, ginger, ghee, milk and honey. These are all tonics to the tissues and digestion. It also generally recommends avoiding the habitual use of heavy meats, cheeses, yoghurt, refined salt, processed foods, refined sugar, coffee, tomatoes, bananas, citrus fruits and black lentils. These can create stagnation and undigested toxins - the scourge of all our health problems. Above is a quick guide to help you identify what foods support your constitution, or Ayurvedic ‘dosha’.
51 | october/november 2018 | holistic scotland
Incredible India A riot of colour, mystery and intrigue, India will always be a bucket list destination. From the lush backwaters of Kerala and the sound of soft bells and chanting in the distance, to the decorated tuk-tuk-filled streets of Mumbai and the smell of spices and incense wafting through the city, there really is no other place like it on earth. It’s a place to which you can return again and again and have a completely different experience. The most beautiful and distinct colours can be seen in India. They’re woven into the saris, painted on the holy cows which roam freely on the roads, and embedded in the
flower petals scattered around the ancient temples. India is a land of discovery and a place to awaken your senses, rediscover your beauty and refuel your soul. The temples, exotic flowers, banana trees and coconut groves of Southern India offer sanctuary from the stress-induced maladies of the Western World and a spiritual base from which to explore the backwaters by houseboat. Souljourn Yoga runs a
series of retreats from Kerala, offering the chance to do yoga in one of the most beautiful locations on earth before journeying onwards to Tamil Nadu, taking in the ancient temples of Thanjavur, and the colonial French settlement of Pondicherry along the way. The ride itself offers a real glimpse into Southern Indian life and the diversity of its people and landscape. It’s Inspiring India retreat, whose price includes a donation
52 | october/november 2018 | holistic scotland
TRAVEL
to the My Name is Kumar Foundation, which helps children and their families who would otherwise be forced onto the streets to beg, is set to take its guests on a journey this December to show them firsthand the work they are helping to support. The itinerary includes yoga, spiritual study (Satsang), chanting (Kirtan), relaxation, self-care, and Ayurvedic massage, with a special meditation and intention setting taking place on New Year’s Eve to help bring in 2019. Then on New Year’s Day, Souljourn Yoga and its guests will embark on the long journey to Tamil Nadu – past tea and spice plantations, waterfalls, British hill stops and quaint hillside villages – to spend time with the children who will benefit from the donations raised by the trip. Elsewhere in India, nestled in the Himalaya in the north, lies the Shakti Himalaya mountain retreat, which offers walking tours and digital detoxes. It has recently teamed up with award-winning luxury destination spa resort Ananda to offer a 15-night programme for Autumn 2018 and Spring 2019 which includes a therapeutic wellness stay. The dual offering has been curated by the luxury Himalayan holiday specialists for travellers who want a deeply immersive wellness experience, which satisfies their thirst for adventure and need
Don’t leave home without! Luxury Sleep Mask
Made from 100% breathable cotton for padded comfort, with a silk lining to cool the eyes, this luxury sleep mask from Masters of Mayfair is a must for long-haul travel. It comes in a range of designs for both men and women and is infused with lavender essential oil to promote relaxation and ease fatigue. Available at mastersofmayfair.com
Enterosgel Avoid ‘Delhi belly’ and other common digestive upsets by packing some travel-friendly sachets of Enterosgel in your hand luggage. A recent study has shown that the 100% natural gut gel can absorb bacterial toxins produced by the likes of E.Coli, Shigella and C.Difficile – which are common causes of gastrointestinal disorders. It can even help to treat acute diarrhoea which makes it a handy accessory to have while travelling. Available at Boots, Tesco, Holland & Barrett and Superdrug.
Day2 Day2 is the world’s first dry wash spray for clothes. The fine mist works in a similar way to dry shampoo but, instead of restoring your locks, it revives clothes from just-worn to looking, feeling and smelling newly-washed and pressed. After all, it’s not always possible to find a launderette when you’re on the road in India. Available at day2.com
53 | october/november 2018 | holistic scotland
for real, local connections which go above and beyond the confines of the bricks and mortar of a spa. The retreat kicks off with and expedition from Shakti Kumaon in the northern hill state of Uttarakhand, whose charming surroundings offer some of the world’s most spectacular mountain scenery – from the perennially snow-capped peaks of the Great Himalaya range in the north, to the pretty hill stations at the foothills. Over the course of four days, guests are invited to hike along scenic trails through three beautiful villages and meet the friendly locals whose anecdotes are said to linger long after the experience ends. Providing authentic experiences of local life, the walks are the perfect antidote to the frenetic world
most of us live in. The journey, of course, incorporates a three-night stay at Shakti’s award-winning mountain retreat, which is set high in a stunning mountain wilderness at 8,000ft. It’s a place where guests can take time to reflect and allow the space, peace and beautiful landscape to work their magic. Indoors, there’s gourmet cooking and a cosy fireplace, as well as beds adorned with pashmina blankets and fluffy duvets. Then, during seven nights at Ananda, ancient and contemporary wellbeing practices combine to create a harmonious rebalance of the mind, body and spirit, with Ayurveda, healing therapies, yoga, meditation and healthy eating taking centre stage in the shadow of a 100-acre Maharaja’s palace.
Guests are given a comprehensive wellness consultation, guided by experienced Ayurvedic physicians well-versed in identifying Ayurvedic Doshas, followed by a personalised programme of signature therapies, which might include calming Ayurvedic Shirodhara, grounding Aroma Cocoon, and Reiki. Add everyday sessions of hatha yoga, pranayama breathing, conscious living, Vedanta classes and guided meditation to the mix and
54 | october/november 2018 | holistic scotland
TRAVEL
guests generally leave feeling reborn. Worlds away from the crisp air and breath-taking scenery of the mountains, lies the famous Om Beach in Gokarna – surrounded, on one side, by the lush greenery of the Western Ghats. The aptly named beach is formed of two semi crescents joined together to form the Hindu symbol of Om. It draws thousands of visitors to its shores every year yet rarely appears crowded. SwaSwara offers Rejuvenation and Yoga Retreats here, offering a holistic blend of private and group yoga classes, therapeutic massage, and nutritious vegetarian food to help pilgrims reconnect with their inner selves. The programme is designed to cleanse and refresh the mind, body and soul with an
encompassing and personalised wellness regime, which combines strengthening and “mind-empowering” yoga with calming meditation and chanting. Ayurveda plays a key part, while the itinerary also includes naturopathy, private consultations, aromatherapy treatments, asana yoga sessions, sunrise and evening meditation and a choice of other yogic disciplines such as Yoga Nidra, Art Yoga and Laughter Yoga. There are even daily interactive cooking sessions,
guided art classes and nature walks, a boat cruise every Thursday and a full programme of culture and entertainment. However you choose to experience India, rest assured it will be beautiful, life-changing and truly unforgettable.
TELL ME MORE!
To find out more about the retreats mentioned in this article, check out the following websites: • souljournyoga.com • shaktihimalaya.com • healthandfitnesstravel.com
55 | october/november 2018 | holistic scotland
Yoga by the ocean Michelle Moroney, who runs her own retreat on the Irish coast, shares some of the benefits of taking yoga outdoors Imagine all the benefits of yoga, coupled with a backdrop so spectacular that you can feel the mighty ocean, taste the sea air, hear the birds cry and smell the wind. That’s exactly what Michelle Moroney wakes up to every day because Michelle is the proud founder and owner of The Cliffs of Moher Retreat on the west coast of Ireland. Michelle, who is an experienced yoga teacher and certified health and wellness coach, is passionate about helping people take ownership of their complete health – in other words, nourishing their mind, body and “higher self”. She is also incredibly passionate about the benefits of outdoor yoga, which she practises daily “While yoga is an internal practice, it’s no secret that the best yoga spaces are beautiful, calming and uncluttered,” says Michelle. “While most yoga is practised in designated studio space, more and more people are taking their practice outside into nature – and for good reason. Yoga brings us into the moment – as does being in and surrounded by nature. “The sound of our breath, married with the feeling of the breeze against our skin, can instantly transport us into that meditative quality that we look for in yoga. “The warmth of the sun and feeling uneven ground beneath our hands and feet remind us that we are of this Earth and that we belong
to the Earth. Ultimately, this can give us a deep sense of belonging. “Yoga is all about the breath and filling our lungs with fresh air enhances the practice. “Our bodies are also affected by the seasons – as are the trees and landscape around us. Practising yoga outside can keep us in tune with the seasons, reminding us that, just like nature, we move through phases of growth and rest. “We might not all be lucky enough to have the mountains or ocean on our doorstep, but even shifting our mat onto a balcony, garden or city park can give us the gifts of birdsong, sunrise and sunset.
56 | october/november 2018 | holistic scotland
WELLBEING
“If the cold is a factor, we can choose a partial outdoor practice – with the more dynamic and movement portion of our yoga taking place outside and the slower and quieter parts taking place indoors. “Yoga outside certainly is a different experience to the quiet calm of a studio space, but it offers special and unique gifts that can never be found indoors.”
About the Cliffs of Moher The Cliffs of Moher is Ireland’s most visited attraction and can be found at the heart of the Wild Atlantic Way. It’s an area of outstanding natural beauty which is populated by wildlife and remains virtually untouched. It’s said to be an idyllic escape for anyone who’s looking to get away from it all and reconnect with nature. The Cliffs of Moher Retreat is said to be Ireland’s leading yoga retreat, with a world-class yoga studio. The venue itself offers spectacular panoramic views of the Atlantic Ocean coast even before you step outside. The retreat offers vegetarian food, open fires,
country-style accommodation, organised coastal walks and lots of time and space to relax. It also offers an outdoor wood-fired hot tub, meditation and cooking classes. The venue even grows much of its own organic produce in a geodesic dome. Find out more at cliffsofmoherretreat.com
57 | october/november 2018 | holistic scotland
READER OFFER
Free fitness membership trial for every reader!
Think you don’t have time to shape up? Think again! AllShapeUp is an online community for women designed to make it easier for you become fitter, healthier and more confident. It combines quick and easy-to-follow healthy family recipes, such as smoothies and salads, with exclusive workout programmes which cover
everything from Yoga, High Intensity Interval Training and Body Sculpt, to Kettlebells and Dumbbells and can be done anytime, anywhere, 24 hours a day. Give it a try using the unique code below exclusively for Holistic Scotland Magazine readers or, for more information, go to allshapeup.com
CLAIM YOUR FREE TRIAL
Claim your free, two-week membership trial at platform.allshapeup.com/register using the code ‘Holistic Scotland’ 58 | october/november 2018 | holistic scotland
CNM
COLLEGE OF NATUROPATHIC MEDICINE
Training Successful Practitioners
CHANGE CAREER
Attend a FREE Open Evening
Train to become a Naturopathic
Nutritional Therapist Studying part time in Edinburgh
CNM is the UK’s leading training provider in natural health, offering Diploma Courses in Nutrition, Herbal Medicine, Acupuncture, Naturopathy, Homeopathy and Natural Chef
Edinburgh, London, Brighton, Bristol, Birmingham, Manchester, Belfast & Ireland
01342 410 505
www.naturopathy-uk.com
Marie O’Neill Mindfulness is the collective term used to describe those moments where we slow down enough to notice what is going on – both inside us and around us. It’s switching from autopilot to awareness, from stress to calm, from passively being swept along to actively creating our lives. As a society we are increasingly busy and more and more health
professionals are recognising the negative effects of this chronic stress on our bodies. When we are busy, stressed and on the go, we are constantly flooding our systems with stress hormones. These hormones change the way our bodies operate long-term and can cause many health conditions, such as IBS, chronic fatigue, depression and anxiety. The evidence is stacking up and there is a clear message here: we were not meant to live like this. If stress and “busy-ness” are the ailments of our time - mindfulness is the cure. There are many myths and misconceptions about mindfulness that might put people off, but the truth is that it can be practised by anyone, anywhere. It doesn’t require any kind of equipment, beliefs or skills. 60 | october/november 2018 | holistic scotland
COLUMNIST
All you need to learn is how to slow down your thoughts and pay attention to the present moment. If you have tried mindfulness and feel like it’s just too difficult, you’re probably doing it right! When you start to become aware of your mind and its activity it can be discouraging, as it seems impossible to switch off even for a moment. This
is mindfulness. It’s not about switching off, it’s about noticing. Noticing the (often pointless) activity of the mind, as well as our attitudes towards it. That’s all there is to it. For something so simple, it can be very difficult to do. If you are keen to try mindfulness, here are some tips to support you as you get started: • Build a routine. Decide when and where you are going to practice, put it in your diary and set an alarm on your phone. The busy mind will resist your efforts at first and might come up with all kinds of reasons why you can’t do it, or why you should do it later. In the beginning it might help to attend a class and practice with other people. Having a structured session to go to makes it easier to commit and stick to it. • Find a practice that suits you. Because we’re all different, we all have a natural suitability for different practices. In my classes I introduce different styles and techniques, to help you find the one(s) that work for you. If you are a visual person, you might prefer a visualisation mediation. If you are more auditory or musical, you might like to listen to natural sounds or music. If you are a “doer” you might prefer something physical, like a walking
meditation. When you find a practice that you like, stick to it. Don’t try to force yourself to do a practice that doesn’t suit your personality, it is difficult enough as it is. • Don’t be too hard on yourself. Remember that it is a practice. Just do what you can, stick with it and be patient. Start small and gradually build up. It can help to keep a journal to record your progress. Making a note of which practices you’ve tried and how it made you feel can motivate you to keep going, even when you feel like you can’t be bothered.
Marie is a counsellor and mindfulness coach, who specialises in health, wellbeing and personal development. She is based at Calm on Canning Street in Edinburgh and offers oneto-one sessions, courses and workshops. Find out more at trueconnection.co.uk
61 | october/november 2018 | holistic scotland
Crystal therapy does it work?
Using crystals as a form of therapy has become less unorthodox in recent years, with health gurus, millionaire businessmen and celebrities all swearing by them to help boost happiness, positive energy and overall health and vitality. Crystals have even become part of some beauty regimes and singer Adele is reported to have used them to help combat stage fright during her comeback tour. But what’s the truth? What are they good
the body’s ability to change its state and bring about balance and repair,” says Johanna Osborn, a crystal healer and transformation coach at Haelan. “Working with crystals invites you to become curious, explore your beliefs and perception, and listen to your own intuition. “My belief is that you will receive whatever healing or experience you need in that moment based on your intention. Many sceptics refer to crystals as just enhancing the placebo effect, but science has proven that we are all made up of trillions of cells that transmit and receive energy which is stored as memory in our cells. “There is evidence that energy can be influenced due to a change in environment,
for? How do they work and, most importantly, how can we tell they’re working? The experts at Haelan Therapy in Hertfordshire help to shed some light… “Crystals are natural wonders of the earth and each stone has a unique vibration which, when energetically activated, emits a natural form of light energy that stimulates the neurological system and along with our own energy field, enhances 62 | october/november 2018 | holistic scotland
WELLBEING
whether it’s physical, mental or emotional – and, according to stem cell biologist Dr Bruce Lipton, ‘Cells are programmable… dynamically linked to information from the environment, which is downloaded into the cell’. This suggests we can choose to constantly change the way we feel. “Crystals can have positive effects on many ailments and diseases of the body, such as stress and anxiety – and can be used for both preventative and curative healing. But there are no limits to what they are good for. “I invite you to become your own healer and get curious with some of the crystals in the box below. Be intuitively guided as to what you need and notice which
A beginner’s guide to crystals Clear Quartz: ‘The Master Healer’ - Great for deep relaxation and rejuvenation, recharging the whole body.
MORE INFO To find out more about Haelan Therapy, or browse its online shop selling Neal’s Yard Remedies, visit haelantherapy.co.uk
crystal ‘jumps’ out at you. “Quietly sit with the crystal and see how you feel, carry it around with you or place it under your pillow at night and entrust that you will get what you need. “Take the opportunity to journal how you feel before choosing the crystal and note any observations you have about yourself in the days and weeks afterwards to notice how the crystal is working for you.”
Sodalite: ‘The stone of Peace’ - Great for calming the mind and easing anxiety and panic attacks. Helps boost self-confidence, aids communication and gives clarity to thoughts. Howlite: A great calming stone. Helps with insomnia due to a stressful overactive mind. Good for dissolving feelings of anger and detaching from old emotional pain. Citrine: Known as the money stone, it is believed to bring in abundance. Also good for digestive disorders and for relationships, balancing the ying and yang energy. Hematite: Good for courage and mental processes. Physically good for backache and cramps. A good crystal for staying grounded at times when you feel unbalanced and disconnected from yourself.
63 | october/november 2018 | holistic scotland
Nourish your inner book worm It may seem like a revolutionary idea, but your inner book worm can be the key to unlocking greater health and wellbeing.
According to The Reading Agency charity, whose mission is to inspire people to read more, people who regularly read for pleasure report lower levels of stress and depression, with stronger feelings of
BOOK VS TABLET
relaxation from reading than from watching television or engaging with technologyintensive activities. In fact, reading is proven to be 68% better at reducing stress levels than listening to
music; 100% more effective than drinking a cup of tea, and 300% better than going for a walk. While reading alone can reduce stress, taking part in shared reading groups can be even better. Shared reading
MedicSpot GP Dr Zubair Ahmed suggests it’s better to read a traditional book before bed than reading from a screen. “Research has shown that the blue light emitted from the screens of devices can keep you up longer by suppressing your production of melatonin, the hormone that regulates sleep and wakefulness,” says Dr Ahmed. “By switching these screens off, you should be able to get to sleep quicker and feel more rested when you wake up.”
64 | october/november 2018 | holistic scotland
WELLBEING
activities can be linked to enhanced relaxation, calmness, concentration, quality of life, confidence and self-esteem, as well as feelings of shared community and common purpose. “We live in a society where more than 9 million adults report feeling always or often lonely, and over a third of over-50s report experiencing loneliness in the UK,” says Sue Wilkinson MBE, who is The Reading Agency’s chief executive. “The health impact of loneliness has been found to be comparable to smoking 15 cigarettes a day.” The Reading Agency offers two programmes specifically designed to support health and wellbeing and combat loneliness: Reading Well, run in partnership with Libraries Connected, and Reading Friends, funded by the Big Lottery Fund. Find out more at readingagency.org.uk
The benefits of reading to your kids
RECOMMENDED READS
“Reading aloud not only nurtures children’s pleasure in reading, it offers them models of how a book should sound and feel, helping them develop expressive reading in their own heads,” says professor Teresa Cremin of The Open University. “Reading aloud to young children prompts them to listen actively and process more challenging texts and vocabulary than they could possibly achieve on their own.” For tips on reading with your child, visit ounews.co
65 | october/november 2018 | holistic scotland
COMPETITION
Win a copy of Perthshire Folk Tales! We have a copy of Perthshire Folk Tales, an enchanting new release which draws inspiration from the bleak moors and majestic mountains, rushing rivers and great woodlands of Scotland, to give away to one lucky reader. The title, which has been produced in conjunction with the Scottish Storytelling Centre, is part of the popular Folk Tales series published by The History Press and has been written by Lindsey Gibb and C.A. Hope, with illustrations by Melissa Shaw.
In this treasure trove of tales, you will meet witches and faeries, black dogs and dragons, kings and queens – and those mysterious painted people, the Picts – who are all as fantastical and powerful as the landscape they inhabit. To be in with a chance of getting your hands on a free copy, send your name, address and telephone number, with ‘Perthshire Folk Tales’ in the subject line to competitions@holisticscot.com by 12 noon on Friday, 9 November 2018
the Sparklify way Sparklify the Eart h is the fi rst i n a new series of e-books which t each and em power children, whi le encouraging t hei r love of nat ure & all li ving t hings, W i t h six Sparkli fy charact ers to capture t heir im agi nat ion & encourage posit ive thi nking t hrough creat i ve visuali sati on, Sparklify t he Eart h i s a m ust for fam ili es who want thei r chi ldren t o embrace the wonderful world around t he m , from friends & neighbours, t o ani m als & nature. Avai lable for iPad, Kindle & ot her devi ces at Am azon, ibookst ore & all leadi ng e-book plat form s.
www.sparklify.com
66 | october/november 2018 | holistic scotland
High Potency Probiotics
Facebook.com/pausebreathe pandbmindfulness Facebook.com/pausebreathe pandbmindfulness Follow on Follow on Email: susie@pauseandbreathe.co.uk Email: susie@pauseandbreathe.co.uk CONTACT CONTACT
Premium quality health products from across the globe. Backed by a company that genuinely care about making a difference to people’s health and quality of life.
Innovative Water Filtration
sessions, or day or weekend courses Awardcourses Winning sessions, or day or she weekend For those further afield can offer facetime
For and thosecourses further are afield she can Greens offer facetime For more information or to order call: Events held across Central Scotland
+44 (0)1764 662111 or visit www.water-for-health.co.uk email: info@water-for-health.co.uk Buchanan House, Rossie Place, Auchterarder, Perthshire. PH3 1AJ
Generic ad half page Scot Holistic.indd 1
Events and courses isare held across Scotland Pause & Breathe mindfully run byCentral Susie Hooper Pause & Breathe is mindfully run by Susie Hooper
and learn to stop? and more learn about to stop? Want to learn Mindfulness Want to learn more about Mindfulness constantly busy withHighest no respite? Quality constantly with- no respite? Do you feel overbusy loaded that your Fish Oils mind is Do you feel over loaded - that your mind is
MINDFULNESS MINDFULNESS PAUSE PAUSE & & BREATHE BREATHE 03/10/2018
11:31
PAUSE & BREATHE MINDFULNESS
(Based in Paisley, working throughout Scotland)
Do you feel over loaded - that your mind is constantly busy with no respite?
Past and Current Life Regression
Want to learn more about Mindfulness and learn to stop?
including Spirit Release, Inner Child and Soul Fragment Retrieval Work.
Advanced Hypnotherapy
including Parts Therapy. Specialising in Stress Management, Weight Loss, Phobias and Self Confidence Techniques.
Pause & Breathe is mindfully run by Susie Hooper Events and courses are held across Central Scotland For those further afield she can offer facetime sessions, or day or weekend courses
Reiki Intuitive Healing,
empowering you to make and maintain the changes you want to see on your journey.
Carole McDonald Dip R Th, Adv Ct Hyp. REIKI MASTER/TEACHER
To book your treatment call: 07410 629194 Email: Swan.Tait@virginmedia.com Find us on facebook.com/SwanTait
CONTACT Email: susie@pauseandbreathe.co.uk Follow on Facebook.com/pausebreathe
pandbmindfulness
From self-doubt to trust curiosity is the key Leonie Gordon
So many of us struggle with trusting our own gut feelings and, in the extreme, this can lead to crippling selfdoubt and stress. We might be self-aware, highachievers and outwardly successful, but life’s knocks and challenges can wear away at our inner confidence and connection to our own truth. Ultimately, we are often running on empty, can feel a bit lost or stuck in a rut or, at, worst isolated, anxious and depressed.
So how can we ‘unstick’ ourselves, open up to the natural creativity and joy that we know on some level is at our centre – our essence? I find that it starts with cultivating an open curiosity about what we are experiencing or feeling, without needing to understand or analyse why. Turning our attention towards ourselves can support us to find our way out of feeling lost or stuck, or out of isolation, anxiety and depression. By openly inquiring, without worrying about having the answer, we can observe, feel and understand the habits, emotional wounds and conditioning that cause us to react rather than respond, or to contract rather than expand.
68 | october/november 2018 | holistic scotland
COLUMNIST
Allowing ourselves to ‘not know’ but to be open to finding out, enables us to lean into uncertainty with a positive attitude – relaxing and opening our minds to new ideas, skills, and ways of solving problems. I use mindfulness tools and somatic (body-centred) approaches to help people tune into the (often ignored) intelligence of our bodies to reveal the rich source of inner messages which are calling out to be listened to. By paying close attention, we can learn to use our powers of observation more fully and without expectation. We feel more engaged, open to possibilities and making connections; become aware of our mental and emotional blocks, and experience moments of insight and meaning. This, in turn, can lead to a deeper, more aware and satisfying life experience. It promotes presence, growth and resilience and opens our hearts and minds. It can also loosen the grip of our conditioning and belief that we know how things will work out. So often we look outside for validation, for opinions and guidance on how to be. But curiosity can unlock our own self-trust and value. We need to give ourselves the opportunity to understand ourselves as a whole and therefore ask a whole different set of questions. Dig deep within yourself and keep digging – have fun with it! To make conscious choices, whether about your work, health or relationships, you must get to know who you are and what you stand for, what and who brings the best out of you, where you want to go and why you want to go there. There are no definitive answers, just openings and sign-posts into allowing life to emerge naturally and yourself to respond to what is right in front of you in an authentic natural way. There is a lot of joy in that!
Leonie is a lawyer, anthropologist and holistic coach and therapist who runs A Curious Life, specialising in coaching and raising self-awareness. She also works with career-shift consultancy Eyes Wide Opened to help people get the most out of their working lives. Her mantra is “Life is a mystery to be lived - let curiosity be your guide.” Follow Leonie’s blog and find out about her 1-1 sessions and workshops at acuriouslife.blog or get in touch via leoniegordon@gmail.com
69 | october/november 2018 | holistic scotland
An introduction to Zen yoga
New to Zen yoga? Find out how it can help bring balance to your mind and body Zen yoga is more of an approach than a style of yoga. We utilise postures from other lineages and styles of yoga and approach them differently, following the guiding principles of Zen, which focus on aligning the body mindfully to allow the energy to flourish. It’s an inspiring approach and the emphasis is about your unique journey and experience, helping to bridge the gap between mind and body. We live in such a fast-paced world where we always need to think ahead, plan and schedule life. We often work on autopilot, totally unaware of the present moment. In the long-term this may have an impact on our physical and psychological wellbeing. Zen yoga focuses on living life in the present moment and enjoying the experiences that unfold around us. During yoga teacher training your mind and body are pushed to their limits. I was on the verge of an emotional breakdown when
my teacher was talking about the Zen concept of Ichi-go ich, which translates, to “one time, one meeting”. This refers to each moment being unique and never to happens again. This profoundly affected me, I felt
overcome by a wave of consciousness and realisation. I was perpetually stuck in the past and worrying about future and not living in the present moment. This concept is a fundamental part of my teaching. My classes are structured in such a way that they are suitable
for absolutely everyone no matter of ability or experience. I guide everyone from start to finish, no two classes are ever the same. My student’s range from 14 to 85 years old. It’s never too late to come to a class. It doesn’t matter how flexible you are or what experience you have. In class, we still break a sweat, but we don’t tie ourselves in human knots. The focus of my classes is to build a sense of connection and help bring balance and harmony to mind and body. I really believe in the importance of a sensory journey using sacred sound, incense, smudging with sage and creating an ambient atmosphere to help deepen your practice. Selected classes are completely candle lit to further
70 | october/november 2018 | holistic scotland
ADVERTORIAL
PRE-CHRISTMAS DAY RETREATS Escape the hustle and bustle of Christmas and spend five hours bringing balance to your mind and body. This day retreat will focus on mindful movement, to help align the bodies energy systems and bring a sense of calmness and clarity through a sacred smoke blessing ceremony, yoga, meditation, yoga nidra, crystal and sound therapy.
To book a private session, workshop or event, or for more information, email scott@positivechangeyoga.com
Dates: 8 or 9 of December 10 AM – 3 PM Location: Dysart Community Hall, Kirkcaldy Fife Ky1 2TD Price: £30 per person including a light plant based buffet lunch. To book visit www.positivechangeyoga.com
enhance your journey of self-discovery. I offer a range of classes throughout the week in Fife and host day retreats and weekend retreats throughout the year. I’m available to host workshops and attend events on request. Follow Positive Change Yoga at facebook.com/ positivechangeyoga to keep up with the latest news and events and for some nuggets of Zen wisdom and videos.
Scott is a proud member of World Health Heroes (WHH), which develops wellbeing teams nationwide to form the World Health Heroes Clinic Service, which helps people deliver discounted complementary therapies to local communities and people who need them most. The heroes believe in bringing an expansive range of complementary health therapies, alternative treatments and spiritual guidance to people who otherwise wouldn’t have access. WHH are recruiting all over the World and has a growing team in Scotland. Find out more at worldhealthheroes.com
71 | october/november 2018 | holistic scotland
The woman who made peace with Glasgow
September 21 saw an unprecedented number of people coming together for a mass meditation to mark World Peace Day 2018 in Glasgow. The woman behind it all was mindfulness meditation practitioner Vicky Kakos
The people of Glasgow made history last month by coming together for a mass meditation to help mark the United Nations’ 37th International Day of Peace. More than 100 peacemakers turned out at the Royal Concert Hall for one of the city’s largest ever group meditations – coming together to show that Glasgow really does care about international harmony. The driving force behind the movement was Vicky Kakos, who runs The Wee Retreat in the Southside of Glasgow and
now plans to make it a yearly event. “I wanted to put Glasgow on the map because I believe that people make Glasgow and that the people of Glasgow care about world peace,” she says. The International Day of Peace – otherwise known as World Peace Day – is observed around the world every year on 21 September. It was established in 1981 by unanimous UN resolution and designed to provide a globally shared date for all humanity to commit to peace, above all
differences and to contribute to building a culture of peace. This year’s theme was The Right to Peace – The Universal
72 | october/november 2018 | holistic scotland
WELLBEING
Human Rights Declaration at 70 which, of course, marked the 70th anniversary of the Declaration of Human Rights, which is still the most translated document in the world. “The theme this year was very fitting,” says Vicky. “And the Universal Declaration of Human Rights is as relevant today as it was on the day it was adopted 70 years ago.” Yoga teacher Angela Meiklem of Cloud9yoga was one of the 100 people who turned out on the day. “I had never heard of World Peace Day until The Wee Retreat got in touch with a plan – a big plan,” she says. “Would it be possible to get 100 people together for a lunchtime meditation on September 21? The well-known quote ‘If you build it, they will come’ sprung to mind – and they did. “In the beautiful City of Music Studio housed within Glasgow’s Royal Concert Hall, the gathering of people was testament to the warm, welcoming and peaceful environment Vicky creates for all her events. “We were greeted with smiles at check-in and the sounds of Junior Conservatoire student Scott York on guitar. Writing an intention set the scene for all that was to come. Meeting and sitting with friends, we settled in ready for a minute’s silence at midday – the perfect pause to bring us all onto the same level. We were treated to wise words from Dr Maureen Sier, director of Interfaith Scotland; thought-provoking and poignant poetry from Imogen Stirling; etheral hand pan music from Samadhi Soundscapes and a beautifully guided meditation from Vicky – the one we all had to thank for making it happen. “Vicky’s honest and genuine approach to mindful living is a true inspiration and brought us all together for what will hopefully be a yearly event now. I’ll be there for sure!” The event, which was the first of its kind for Glasgow, now looks set to be the first of many. Find out more at theweeretreat.co.uk
FAMOUS PEACEMAKERS
Nelson Mandela became the first democratically elected president of South Africa. He made a significant contribution to peace there by promoting forgiveness and working with the former white minority.
Mother Teresa was awarded the Nobel Peace Prize in 1979 after working with the poorest, diseased and otherwise shunned members of Indian society.
Mahatma Gandhi made a major contribution to world peace by inspiring India to become independent via a path of non-violence
73 | october/november 2018 | holistic scotland
BEAUTY
5 of the best face masks for autumn A change in the season can play havoc with your skin. With a temperature drop and an increase in central heating, your skin can become dry and stressed. So what better excuse to enjoy some well-earned TLC and a restorative face mask? We’ve rounded up five of the top best-selling face masks from showcasebeauty.com, the indie beauty discovery platform, which features a stylist-curated edit of unique products by premium brands you won’t find on the high street. These masks will have your skin glowing and the compliments flowing in no time.
Maskorea Instant Glow Sheet Mask
Inspired by Korean beauty trends, this sheet mask will even out your skin tone and boost hydration with its mineral-rich formula. The mask has a unique three-step system which includes a foaming pre-mask cleanser, a serum-infused cellulose sheet mask and a luxurious post-mask anti-ageing night cream. A perfect skin pick-me-up!
Antonia Burrell Mask Supreme 7-in-1
Why settle for one benefit when you can have seven? This luxurious face mask will treat your skin in seven ways to hydrate, detoxify, repair, clarify, illuminate, protect and perfect skin.
Aromatherapy Associates Hydrating Rose Face Mask
Not only does this mask smell divine, it’s packed full of essential skin ingredients, such as aloe vera to soothe, sodium hyaluronate to restore vital moisture and Damask rose water to cool.
Swiss Clinic Detoxifying Grey Clay Mask
This mess-free clay mask, enriched with peptides and Argereline, is designed to detoxify and soften your skin. The potent active ingredients combined with the deep purifying effect of the clay make this a practical sheet mask, which leaves your skin cleansed, hydrated and with minimised pores in just 20 minutes.
Evolve Beauty – Radiant Glow Mask
What’s better than a face mask that revitalises and brightens your skin? A gorgeous mask that does all that and smells just like chocolate. Evolve Beauty’s Radiant Glow Mask is not only high in antioxidants from raw cacao, it’s also packed full of almond oil and rich in vitamins A, B, C and E to nourish your skin. It’s easy to see why this mask is an Instagram dream. You’ll just have to keep reminding yourself not to eat it…
SHOP ALL FIVE MASKS AT SHOWCASEBEAUTY.COM 74 | october/november 2018 | holistic scotland
ADVERTORIAL
Autumn breaks As the leaves turn golden and the daylight shortens, it’s the perfect time of year to book an autumn glamping break with Wigwam® Holidays. With more than 80 sites to choose from across the UK – and 33 of these in Scotland – you can fall in love with autumn in one of our heated, insulated cabins, many of which are en-suite. Each cabin is a home from home with super comfy mattresses for that perfect night’s sleep and your four-legged friends are even welcome at most sites! Wigwam® Holidays sites are set in some of the most spectacular locations in the country, from the edge of a Scottish Loch to a breathtaking location on the Isle of Skye, for
example. So relax around that campfire, toast marshmallows and watch the stars sparkle in the night sky. Perfect for a couples’ hideaway, family break or for a solo traveller’s retreat. Create memories that will last forever. What will your story be? Feed your imagination – visit wigwamholidays.com
75 | october/november 2018 | holistic scotland
From little acorns, mighty oaks grow At Little Acorns Early Years in Ayr, there’s no such thing as a typical day… “We knead bread dough together and then enjoy the wonderful smell drifting from the oven as the bread begins to rise. The children help to lay the table, with real china cups and plates, cutlery and fresh flowers picked from our garden. We light a candle to symbolise our time to eat and sing a song about the sun and earth that helped our food to grow.” This is just one of the activities which sets Little Acorns Early Years in Ayr apart from other
education providers. Run by Emily Hamalainen and Katie Walker, the holistic and natureinspired parent and child group is just one of a handful in Scotland to adopt the Waldorf Steiner philosophy, which believes in cultivating an unhurried and creative learning environment that helps to nurture the whole child. Days are filled with baking, arts and crafts and the great outdoors. Emily, who is a former Steiner pupil, says
76 | october/november 2018 | holistic scotland
THE GREAT OUTDOORS
the Waldorf ethos shaped her childhood and the person she is today. “I wanted a similar experience for my own child but, when I became a mum, I couldn’t find anything in my home town,” she says. “So, like many new parents I ended up at the usual parent and child groups with fancy ride-on cars, uninspiring plastic toys and a deafening hustle and bustle that made me feel anxious. “Then I heard of a Steiner group in Glasgow. It meant nearly an hour’s drive every week, but it was worth it. I wondered about the possibilities of starting a group in Ayr, but it seemed like such a daunting task to tackle on my own. “Then I met Katie. Katie trained as an ecologist and had worked as a ranger for the National Trust for Scotland for 15 years. Instead of getting along to the usual parent and child groups, Katie chose to get outdoors with her son as much as possible. Of course, we got on well and one day I approached her with an idea: An alternative parent and child experience combining both our passions – nature and Waldorf Steiner principles. “We agreed there must have been other like-minded parents out there who yearned for something similar, so we formed Little Acorns and the rest, as they say, is history! “To begin with the children at our sessions are given the opportunity to play freely with simple, open-ended toys made from natural materials such as woollen dolls, beeswax crayons, wooden blocks, play frames and silk cloths. “Snack is a shared time for chatting and listening – where we enjoy each other’s company, learning valuable social skills. After snack, children are free to continue in their play while parents enjoy a traditional craft, such as weaving to create a wall hanging or rolling beeswax to make candles. “Towards the end of the session, we tidy up the toys together, working as a team. We come 77 | october/november 2018 | holistic scotland
THE GREAT OUTDOORS
together for circle time and talk about items on our nature table. The group leader tells a story inspired by the seasons using simple puppetry (but no books) and we sing songs inspired by the seasons. “Children are never forced to take part in any activity. Instead, they are nurtured and allowed to make their own choices. Throughout our sessions we sing to symbolise a transition from one activity to another. We have a song for hand washing, snack time, outdoor playtime and tidying up time. Rather than shout demands, the smooth rhythm of song helps to foster a calm environment and a sense of security for the children, encouraging a gentle flow to our sessions. “Our outside group follows a similar rhythm, except that instead of toys the children are able to use whatever nature has to offer them. Our ‘craft’ in the outside group is also inspired by our environment, from gardening and making minibeast hotels to painting trees with clay and making bird feeders. We chop fresh, organic and local vegetables for soup and cook pancakes on the open fire. We allow the children to use tools, get muddy, wet and climb trees. It is our motto that there is not bad weather, only bad clothing
so we try to be out in all conditions as much as safety allows. “Learning about the natural world around us isn’t just about discovering the names of different plants and animals or being able to recognise them from a picture in a book. It’s about creating shared memories which link our own lives to the lives of the wonderful creatures we share this planet with. At Little Acorns we encourage children to explore in their own way and in their own time. “What’s most important is allowing each child the autonomy to play, investigate and learn in a natural setting alongside their peers and their families. It’s great to see children develop in so many ways and the positive impact of time in nature has been well documented: improving physical and mental wellbeing; developing risk assessing skills; improving coordination; understanding natural consequences; emotional literacy, to name but a few. Each moment outside is like adding another leaf to a tree, allowing their connection to nature to grow bigger and stronger – to last a lifetime. It’s only by understanding that we are part of nature too that we can truly flourish.” Find out more at littleacornsearlyyears.co.uk
About Waldorf Steiner The Waldorf educational model was founded by Austrian academic and philosopher Rudolf Steiner. The first school was opened in response to Post WWI’s social unrest when the owner of a factory asked Rudolf Steiner to develop a school based on a picture of a child as a being of body, soul and spirit, in which teachers would teach out of love and respect for their students. It is now one of the largest independent school movements worldwide, offering education for children from 3 to 18. Find out more at steinerwaldorf.org
78 | october/november 2018 | holistic scotland
Carol Williamson Therapies Massage & reflexology for people living with cancer
advertising@holisticscot.com
Deeply relaxing, gentle, nurturing & supportive treatments providing comfort to people at any stage of their cancer journey
PR & MARKETING TO HELP GROW YOUR HOLISTIC BUSINESS ONE WORD AT A TIME
Email carol@cwtherapies.com www.cwtherapies.com
Find out how Holistic Scotland Magazine can help grow your business through print and digital advertising, content marketing and more Contact: advertising@holisticscot.com
Oncology Massage + Swedish, Hot Stone, Deep Tissue, Aromatherapy + Indian Head Massage Holistic Facials, Reflexology, Reiki, Bespoke Crystal Therapies, Meditation, Hypnotherapy, Life Coaching All delivered in the most relaxing setting by Holistic Therapist & Life Coach Laurie Graham
376 HIGH STREET, LESLIE, KY6 3AX TEL: 07727413997
Transform yourself and your practice... The Mystic-Healer book shares the 'what' and the 'why' of deep soul healing. The Way of the Mystic-Healer offers the experience of the 'who' and 'how' - available on Amazon www.themystichealer.co.uk
79 | october/november 2018 | holistic scotland
COMPETITION
WIN a Limited Edition Cathrin Brodie Flora Tote
We’ve teamed up with Cathrin Brodie to offer one lucky reader the chance to win one of its ethically produced limited edition tote bags worth £54.99. The handmade Flora Tote bags, whose designs include Cheeky Sheep and the Vroom Cute Campervan, are handmade in batches of 25 and have been developed by Pauline Randall, who is the founding owner of Cathrin Brodie based in Fife. The bags are made using linen supplied by Peter Grieg & Co bespoke weavers in Kirkcaldy and finishing touches produced by the Kalopsia Collective in Edinburgh which develops ethical and sustainable alternatives for apparel and accessories. Renowned Glasgow-based graphic designer Craig Paton is behind Cathrin Brodie’s Rennie Mackintosh-style logo. Having launched less than a year ago, Cathrin Brodie produces short runs of just 25 Flora Tote bags at a time. The range includes the Flora, the largest of the highly durable bags, and
two smaller designs – one square-shaped and one long – suitable for makeup, transporting jewellery, or as a coin purse. Fabric waste is kept to an absolute minimum, with the scraps from the lining of the larger totes making up the lining of the smaller ones. Other items in the Cathrin Brodie range include limited-edition bead earrings, which are handcrafted by Pauline and feature sterling silver fittings and a mixture of new and vintage beads. These are also made in limited runs with a maximum of 10 pairs of any bead combination. Cathrin Brodie is also in the process of developing a new men’s range, featuring ties, wallets and scarves. To be in with a chance of winning a Flora Tote, email your name, address and telephone number, with ‘Cathrin Brodie’ in the subject line, by 12 noon on Friday, 9 November 2018. Good luck! Find out more about the Cathrin Brodie range at cathrinbrodie.scot
80 | october/november 2018 | holistic scotland
Clinical Psychotherapy Hypnotherapy Multi-Modal Psychoanalysis Mindfulness Therapy, Coaching MBCT, MBSR, CBT, DBT, CBASP Holistic Therapy based around NICE recommended & Research Evidenced Methods
Specialist in long term Mental Health, Anxiety, Depression, Mood disorders, Stress & Anger Spirituality/belief , LGBTQI*, BDSM
For Free Information Email: stuart@scotlandtherapy.co.uk Fully Registered, Insured and Accredited
Optimum Health Balance Kinesiology
OHB Kinesiology and its practitioners are recognised by the Kinesiology Federation. Training now available in Scotland: OHB Self-Help Workshops, OHB Foundation Training, OHB Practitioner training FOR INFORMATION ABOUT TREATMENTS AND TRAINING CONTACT:
Lois Radmer
KFRP, MAR, OHB Practitioner and Tutor weaverswelltherapies@gmail.com Mo:07541120540 www.weaverswelltherapies.com
Edinburgh – Glasgow – Falkirk – Skype
www.psychoanalysis.center
Subscribe to get delivered directly to your door – wherever you are in the world!
• Get 6 issues for £14.50 (or £24.50 outside the UK) • Pay only for sustainable postage and packaging
• Occasional free gifts and subscriber-only offers • Never miss an issue
Subscribe now at holisticscotland.com
PICK UP A FREE COPY! Want to pick up a free copy of Holistic Scotland Magazine? Just pop into one of the following outlets and get one free of charge, subject to availability. • Amy Gibbs Therapy Centre, Kirkcaldy • Cairngorm Lodges, Royal Deeside & Cairngorms • Clifton Practice Hypnotherapy Training, Edinburgh • Complementary Healthcare Clinic, Falkirk • Comrie Croft, Crieff • Dreamcatcher Lady, Alexandria • Driftwood Floatation Spa, Kirkcaldy • Eco Nature Holidays, Glendaruel • Edinburgh Centre of Nutrition & Therapy • Glaswegian Health Shop, Glasgow • Greener Kirkcaldy • Hands on Therapies, Barrhead • Health Food & More, Kirkcaldy
• Heart Centre, Kirkcaldy • Hemp, Edinburgh • Highland Wholefoods, Inverness • Holistic Hemp Scotland, Forfar • Hygge Hut, Aberdour • Jan de Vries Healthcare, Edinburgh, Auchterarder, Largs, Prestwick, Stranraer, Troon, Glasgow, Stewarton • JW Physiotherapy, South Queensferry • Lavender Room, Troon • Locavore, Glasgow • Lorna McLean Holistic Therapies, Glasgow • Maggie’s Centres, Scotland-wide • Mandala Flow, Edinburgh • Millstone Wholefoods, Oban • Mind & Body Studio, Kirkcaldy • Napiers The Herbalists,
Bathgate • Napiers, Glasgow • Nourish and Flourish with Fiona Morris, Edinburgh & Peebles • One World Shop, Edinburgh • Pillars of Hercules Organic Farm & Shop, Falkland • Scotland Therapy, Edinburgh & Glasgow • Strength + Soul at The Barn, Shotts • The Carrick Clinic. Prestwick • The Ecology Centre, Kinghorn • The Green Room, Kirknewton • The Health Shop, Inverness • The Wee Retreat, Glasgow • Tollbooth House Therapy Centre, Kirkcaldy • Whitmuir Organics, West Linton
You can also read a copy of Holistic Scotland Magazine while you are waiting at various salons and other outlets, including airport lounges.
Don’t want to miss out? Subscribe to have the magazine delivered directly to your door all year round. 82 | october/november 2018 | holistic scotland
“I gained so much by going to Maggie’s. When I heard about Kitchen Table Day, I knew I wanted to do one.” During chemo, Rubina found it liberating to talk around Maggie’s kitchen table with others about the difficulties of living with cancer. She made lots of friends during her visits, and held a Kitchen Table Day with her yoga group as a fun way to raise money for Maggie’s. Register for your free fundraising pack to start planning your own Kitchen Table Day on a day that suits you to help more people like Rubina. maggiescentres.org/kitchentableday
Everyone’s home of cancer care Maggie Keswick Jencks Cancer Caring Centres Trust (Maggie’s) is a registered charity, No.SC024414