Holistic Scotland Magazine Spring 2019 by Holistic Scotland Magazine

SPRING 2019

Body Confidence LEARN TO LOVE YOURSELF

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LOST CONNECTIONS The real causes of depression NEW: EAT WELL SECTION

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e all know that varied diet, exercise, fresh air and looking after your mental outlook can all contribute to keeping you healthy. Many people also like to take food supplements as part of their diet and healthy lifestyle. Your local health food store can be a great source of advice and support. Pay them a visit and get your healthy living on track.

esterol is a unique combination of plant stanols and sterols plus stabilised allicin. The vegetarian capsules are easy to take and can be used as part of a healthy diet and lifestyle. The plant stanols and sterols can contribute to the maintenance of normal blood cholesterol levels. Lesterol can be found in your local independent health food store. To find your local stockist call 0345 241 0505. What are plant stanols and sterols?

What is allicin?

Plant stanols and sterols are naturally occurring substances that are similar in structure to cholesterol but found in plants. Most fruits and vegetables will contain a small amount, the highest levels are found in nuts and seeds and plant oils.

Throughout history, garlic has been recognised as a food that is beneficial for health. Allicin occurs when garlic is crushed or chopped.

Eating these foods regularly will make sure you are getting stanols and sterols in your diet. The most prevalent phytosterols in the diet are beta-sitosterol, campesterol and stigmasterol. During digestion, stanols and sterols can play a role in the absorption of dietary and biliary cholesterol in the small intestine.

Stabilised allicin is a unique extract from fresh garlic that can be taken as a daily food supplement. Each capsule provides a guaranteed amount and it is in a form that will survive the environment of the digestive tract.

Visit the website www.allicin.co.uk Facebook facebook.com/AllicinInternational Follow us on Twitter @Allicin_Max

Contents

The A to Z of Massage

ON THE COVER… 42 Body Confidence

Win an online study course

Eat Well

Contributors Katrina Mather Columnist

Marie O’Neill Columnist

MarieAnne Marten Contributor

Pamela Spence Columnist

Jane MacDowall Columnist

Megan McLean Contributor

Ali Cullen Ask Ali

SPRING 2019 | HOLISTIC SCOTLAND

14 Look after your heart at any age

the 34 Sowing seeds of self-love

When the drugs don’t work – how to build natural resilience

18 Ask Ali 28 Re-programme your body to beat chronic stress 30 What’s on at Cherry Tree Lodge? 44 Restore your libido naturally

Rustic Spring & Summer weddings

Enjoy a family break with Forest Holidays

54 Natural facelifts 56 Skin SOS 66 Saddle up for adventure

Holistic Scotland Magazine: www.holisticscotland.com Email: editorial@holisticscot.com / advertising@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: Winterhouse Design www.winterhouse.net Print & Distribution: Gladstone Media Next issue: Spring/Summer 2019

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 contain natural ingredients, are sustainably packaged and crueltyfree, please note it is not always possible to tick every box. Always visit the product website to check the ingredients and nature of its packaging, along with its cruelty-free credentials.

SPRING 2019 | HOLISTIC SCOTLAND

G R E AT M O N T H S

Spring is a great time to… Eat more kale Garden your way to good health Now is the time to start planning and planting colourful displays to enjoy in the months ahead. For instant impact, choose plants which are at their best in the Spring such as tulips, fragrant hyacinth and, of course, daffodils. These partner perfectly in patio pots and flower beds alongside seasonal bedding, which might include pansy, viola, wallflower, forget-me-not, primula and polyanthus. Growing flowers, crops and herbs from seed is also a rewarding way to grow – perfect, too, if you’re gardening on a budget. Not only will you produce beautiful floral displays and be able to enjoy the fruits of your labour, you’ll be satisfying an intrinsic need for creativity and achievement, which is important for mental health and wellbeing. Gardening is great exercise too. Gentle stretching and bending while planting and weeding helps keep you fit and flexible. More active gardening, such as digging, clearing, clearing, raking, sweeping and lawnmowing, will raise your heart rate and burn off calories. Just an hour of active gardening could burn between 250 and 500 calories. For more inspiration, visit the Gardening Is Good For You webpage at hta.org.uk/gigfy 6

Kale, which is in season now, is the curliest member of the cabbage family and is remarkable in that frost improves its flavour. Rich in vitamin C, beta-carotene, folate, calcium, iron and potassium, kale is thought to help prevent heart disease, improve bone health and even fight cancer due to bioflavonoids. Try mixing some raw kale into salads or adding steamed kale to pasta or lasagne for an extra health boost.

SPRING 2019 | HOLISTIC SCOTLAND

Join the Green Gym The Green Gym offers free outdoor sessions throughout the UK which include activities such as tree planting, sowing flower meadows and creating wildlife ponds. By helping people connect with nature, the project, which is run by The Community Volunteers, helps to enhance mental wellbeing and enables everyone to contribute something positive to their community. Find out more at tcv.org.uk/greengym

Appreciate daffodils Nothing says I love you like a bright bunch of daffodils. They’re one of the earliest flowers to bloom in the Spring and are often associated with new beginnings and rebirth. Daffodils are also thought to represent creativity, inspiration, renewal and vitality, awareness and inner reflection, memory and forgiveness. Around the world, they’re seen as a symbol of good fortune (China) and hope (France and the USA). Why not treat someone you love, perhaps for Mother’s Day on 31 March? As with fruit and veg, it’s always best to buy flowers which are in season because they are cheaper and will last longer. To lower the impact on the environment, order your stems from Scottish growers or local farms. Plant bulbs this Autumn and you’ll have your own for next year. FROM THE EDITOR

Welcome to the Spring issue of Holistic Scotland Magazine, which is dedicated to self-care and self-love. Spring is a time of new beginnings and vitality so please enjoy our hints, tips and inspiration to help you make the most of the season. We’ve even introduced a new Eat Well section so we can showcase more of Scotland’s natural larder and fantastic places to eat, alongside products and recipes proven to support our health. Don’t forget to enter our brilliant competition to win a voucher towards a weekend away with Forest Holidays, or our chance to win an online study course from the Centre of Excellence which could help to kickstart a whole new holistic hobby! Enjoy the season! Lynda Hamilton Parker Publishing Editor SPRING 2019 | HOLISTIC SCOTLAND

This issue is in loving memory of RUTH JOANNA MCLAUGHLIN 1975 – 2019 7

2019 EVENTS

DATES FOR YOUR DIARY

How to Cope with Anxiety Workshop 19 May 2019, Calm on Canning Street, Edinburgh Anxiety is on the rise due to the pressure of our modern lifestyles. Join Holistic Scotland Magazine columnist Marie Oâ&#x20AC;&#x2122;Neill for a talk explaining the ins and outs of how and why anxiety occurs, from a psychological, physiological and neurological perspective. You will also learn practical tools for managing anxiety with mindfulness practice, breathing exercises, relaxation techniques, and physical and psychological self care. Find out more, including how to book, at trueconnection.co.uk

Spring Gong Ceremony 8 March 2019, Calm on Canning Street, Edinburgh Sound healer Ali Gunning returns to Scotland this Spring to deliver an evening of sacred sound for deep relaxation, meditation and self-healing. Find out more at resonantbeing.net

Pilates Festival Scotland 24 March 2019, Dunblane Hydro Join the Pilates community for a celebration of Scottish Pilates â&#x20AC;&#x201C; designed for all levels, from beginner to instructor. Healthy lunch and goodie bag included! Find out more at pilatesfestival.co.uk

SPRING 2019 | HOLISTIC SCOTLAND

DATES FOR YOUR DIARY

Wedgwood Wild Foraging Tour 28 April 2019, Edinburgh Join chef Paul Wedgwood for a wild foraging tour of Midlothian and discover Scotland’s natural larder. Learn how to identify edible, wild plants, how to forage them sustainably, and how to prepare and cook them safely. Culminates in a wild, foraged lunch at Wedgwood the Restaurant. Call 0131 558 8737.

Scottish Hair & Beauty Show 28 & 29 April, SEC Glasgow This trade-only show, which is the only one of its kind in Scotland, will see hundreds of exhibitors turn out to showcase their brands, network and do business with other like-minded Scottish ventures. This year will also see the introduction of a new holistic and organic section. Either register for free tickets or book your space as an exhibitor. Go to scottishhairandbeautyshow.com

Sleep Recovery Workshop 9 June 2019, Glasgow If you’re having trouble falling or staying asleep, wake in the middle of the night, wake too early, or sleep lots and don’t feel rested, join Lisa Sanfilippo, a Yoga for Insomnia expert, for a workshop on the 5 Keys to Sleep Recovery, followed by her book launch. The session combines a lecture, experiential learning and yoga, plus a take-away workbook. Info at inthemomentcentre.co.uk

SPRING 2019 | HOLISTIC SCOTLAND

FAV O U R I T E T H I N G S

A few of our favourite things… Mio Clay Away Purifying Body Cleanser In need of a skin detox? Mio’s new Clay Away is a two-in-one clay shower wash and body mask, which removes impurities. It’s formulated with a blend of White and Rosa Clay to brighten and refine skin, and naturally antioxidising Matcha Tea, as well as Witch Hazel which helps to clarify the pores for brighter, smoother and more refined looking skin. It leaves you feeling like you’ve just stepped out of the spa. Available at mioskincare.com

Green People Quinoa & Calendula range Start your morning with a rejuvenating shower using the Quinoa & Calendula Shower Gel, which is packed full of hydrating superfoods which are said to increase the skin’s absorption of nutrients. Then leave your skin suitably soft and smelling great by applying Green People’s Quinoa & Calendula Hand & Body Lotion, which is certified organic and rich in Omegas 3 and 6 to revitalise dry skin. We can’t get enough! Available at greenpeople.co.uk

BetterYou Vegan Health Oral Spray BetterYou’s new oral spray, which is the first of its kind in the world, combines the fundamental nutrients needed to support a vegan diet: Vegan-certified vitamin D3, vitamin B12, iron and iodine. Available at betteryou.com 10

SPRING 2019 | HOLISTIC SCOTLAND

Grether’s Pastilles Renowned for their fruity flavour and soothing effect on sore throats and strained voices, Grether’s Pastilles have a rich history dating back to 1850 and are still made to the original recipe. Ingredients such as Vegetable Glycerine, Red Algae Agar-Agar, and natural fruit juices help to soothe irritation and coat overtaxed vocal chords like a protective film. As well as being a great sore throat remedy, they’re ideal for anyone who relies on their voice for work and celebrities such as Harry Styles, Ariana Grande and the Kardashians are all said to be huge fans. We think teachers, lecturers, singers, actors, presenters, broadcasters and call centre employees should all be using Grether’s Pastilles to help keep their vocal chords in tip top condition! Available at allcures.com

Olverum Dry Body Oil If you travel, visit the gym, or spa a lot, you’ll love Olverum’s new Dry Body Oil which is light and perfect for on-the-go. It absorbs almost instantly, leaving no greasy residue, yet is designed to promote lasting, natural skin hydration. Its aromatherapeutic actives include Atlas Cedar Bark Oil, which is uplifting; Sandalwood and Frankincense Oils, to soothe, and Bergamot and Bitter Orange Leaf Oils to reinvigorate. Needless to say, the oil smells wonderful and its scent lasts all day. We love rubbing a few drops into our hands and inhaling deeply for an instant mood boost. Available at olverum.com

SPRING 2019 | HOLISTIC SCOTLAND

H E A LT H

What’s new in natural health? HerbScience Bio-Sorb Turmeric

LQ Joint Care

Turmeric’s healthpromoting properties are thanks to the chemical compound curcumin, which is thought to be a powerful antiinflammatory and antioxidant. Thanks to these properties, turmeric has been found to boost levels of important brain chemicals which may help to prevent Alzheimer’s and depression. Not only that, consuming turmeric could contribute to a healthy heart. It’s been linked to improvements in endothelial (the lining of the blood vessels) function, which affects blood pressure and clotting. One study has even suggested that it’s as effective as exercise. HerbScience Bio-Sorb Turmeric is seven times more powerful than standardised extracts and is the only patented curcumin with turmeric essential oil. Find out more at stirling-health.net

If you struggle to swallow capsules, a liquid supplement could be the answer. This new formula by LQ Liquid Health can help to protect joints and reduce the symptoms of arthritic pain. LQ Joint Care combines Peptan marine collagen, hyaluronic acid, glucosamine, chondroitin, copper, ginger and vitamin C. Made with real cherry juice, it’s ideal for adding to smoothies or taking as a daily shot so you can drink your way to stronger joints. Available at boots.com

Did you know? Elderberries can help reduce the risk of cardiovascular disease and stroke and target harmful free radicals.

Sambucol Black Elderberry Gummies Protect and support your immune system daily with new Sambucol Black Elderberry Gummies! These delicious gummies taste just like sweets and could be a great way to give your family a daily immunity boost and protect them from the common cold. Developed by scientists and recommended by experts, they contain black elderberries which are said to provide AntiVirin®, a natural mode of action which helps to protect healthy cells, inactivate infectious viruses and boost the body’s natural immune function. Available at independent health stores.

SPRING 2019 | HOLISTIC SCOTLAND

Skinny Sprinkles Can you really drink yourself slim? That’s what the experts – and countless celebrities – behind Skinny Sprinkles, a new weight loss drink, are suggesting. Skinny Sprinkles, whose sachets are to be taken before meals, contain vitamin C, niacin and guarana to help provide energy. But their active ingredient is glucomannan, a water-soluble fibre supplement approved by the European Commission to aid weight loss. It’s said to expand in the stomach and help you feel fuller for longer. Find out more at skinnysprinkles.com

HydroTab Tap water can be full of heavy metals, hormones, fluoride and drug residues from the medicines that people flush down the drains. But drinking filtered water can help to eliminate some of these toxins. Research also suggests that drinking filtered hydrogen-rich or alkaline antioxidant water could have added health benefits, such as helping to repair cells. With HydroTab, you can make your very own hydrogen-rich water. Just drop a single HydroTab into a glass of water and wait until it’s fully absorbed then drink straight away for maximum effect. Shop at water-for-health.co.uk

HEALTH NEWS NEW TECH PREDICTS ASTHMA ATTACKS According to reports, asthma kills an average of four people in the UK every day, but new Smart Peak Flow technology could mean a breath of fresh air. Smart Peak Flow is the world’s first medically certified asthma monitoring device that plugs into a smartphone to help people monitor and manage their asthma more effectively. The small plastic mouthpiece plugs into the headphone jack of any smartphone and, when used with the app, it’s said to be able to accurately predict when an asthma attack is likely by up to seven days. Find out more at smartpeakflow.com

ROCKING IS KEY TO SLEEPING LIKE A BABY New research has revealed that being rocked can help you sleep better. Two separate studies found that gently rocking from side to side, even as an adult, can help to improve sleep quality. Those who took part in the research even fell asleep more quickly.

MINDFUL MENOPAUSE COULD RELIEVE SYMPTOMS We’ve always known that mindfulness is good for our wellbeing but new research has revealed it could even help to relieve some of the symptoms of menopause. Scientists say focusing on the present could become a useful tool in helping menopausal women struggling with irritability, anxiety and depression.

SPRING 2019 | HOLISTIC SCOTLAND

H E A LT H

How to look after your heart - at every age Follow AXA PPP Healthcare’s step-by-step guide to keeping your heart healthy at each stage of your life. Even if you’ve missed a few steps along the way, it’s never too late to start thinking about cardiovascular health.

20s and 30s These are the decades when it’s vital to adopt healthy lifestyle habits. • Eat a healthy low fat diet: Include at least five portions of fruit and vegetables a day, fibre-rich complex carbohydrates (wholemeal bread, pasta and rice), lean protein, low fat dairy products and at least two portions of fish a week, one of which should be oily. Avoid too much saturated fat (found in red meat, sausages, etc. and processed foods) and cut down on salt and sugar levels in processed foods and takeaways. • Exercise regularly: Physically active people are half as likely to get cardiovascular disease as those who are inactive. Exercise helps reduce your blood pressure, work your heart muscle and raise levels of ‘good’ HDL cholesterol, which protects your arteries against disease and helps control your weight. Aim for at least 30 minutes of brisk exercise or activity five times a week. 14

• Give up smoking: Smoking is the biggest contributory factor to narrowing or ‘furring up’ of the arteries and, if this involves the arteries to the muscles of the heart, it can result in either angina (chest pain on exercise) or a heart attack. Ask your GP for support in quitting. • Check your family history: If a close family member has suffered a heart attack or stroke at a young age, you may be at higher risk of heart disease, so see your GP for a cholesterol test. • Be aware of ethnic risks: South Asian people living in the UK are one and half times more likely to die from coronary heart disease before the age of 75 than people from other ethnic backgrounds, so they need to see their GP for check-ups earlier than most.

SPRING 2019 | HOLISTIC SCOTLAND

40s and 50s Follow the healthy lifestyle habits mentioned on previous page. • Get a heart check-up: The British Heart Foundation recommends everyone aged 40 to 60 should have a heart health check-up to measure and assess risk factors for developing heart disease, including blood pressure, weight, blood glucose levels, cholesterol levels, etc. Book one with your GP or practice nurse. • Measure your waist: A waist measurement of more than 37 inches (94cm) for a man and 32 inches (80cm) for a woman puts you at high risk of developing Type 2 diabetes, which greatly increases your chances of developing heart disease. Some studies suggest eating foods with a low glycaemic index, which release energy slowly, may help patients

lose weight around their middle. • Keep exercising: Exercising in middle age increases your life expectancy by two years (equivalent to giving up smoking). Aim for five sessions a week of at least 30 minutes. • Have a post-menopause check: Women are protected against heart disease by the female sex hormone oestrogen but, as this ends with the menopause, it’s important to have regular check-ups in your 50s.

60s and beyond Your age puts you at higher risk of heart disease now, so regular check-ups are even more important. • Stick to the lifestyle advice above. • Get your blood pressure checked at least annually, more often if you have raised levels. If you’re over 60, there is a 50 per cent chance you have high blood pressure, rising to 60 per cent by age 70 and over 70 per cent by the age of 75. It’s the second biggest risk factor for heart disease after smoking. Cutting down on salt is the easiest way to reduce blood pressure, but you may also need medication including beta blockers or ACE inhibitors.

• Take cholesterollowering drugs: If your cholesterol levels are above 5 millimoles per litre of blood, you may be prescribed a statin to lower your levels. Following the Portfolio Diet, which is rich in almonds, oats and soya, can also help reduce your cholesterol, as can taking regular exercise. • Control diabetes: Diabetes raises the risk of your arteries becoming blocked by atheroma (furring up inside the artery). Reduce the effect by keeping your blood sugar levels within normal levels with prescribed medication and/ or insulin, and maintaining a normal weight.

SPRING 2019 | HOLISTIC SCOTLAND

H E A LT H

When the drugs don’t work… Columnist Katrina Mather discusses the dwindling effects of antibiotics and how we can achieve resistance naturally

ntibiotics are one of the best inventions of our time. They save thousands of lives and have become some of the most commonly prescribed medications today. Almost all of us have taken them at least once in our lifetime. But, because they’ve been overprescribed, we’re now paying the price – in terms of antibiotic-resistant bacteria and our own gut health.

I heard that, in South Africa, anyone prescribing antibiotics must then prescribe a course of ‘probiotics’ to help repopulate the healthy bacteria.

Even if you’ve never needed antibiotics, residue can be picked up through the food chain (from eating farmed meat, fish or dairy) or even absorbed through the water supply (from discarded medications).

With NHS advertising campaigns trying to discourage us from taking antibiotics unnecessarily, it would certainly appear we’ve developed a bit of an antibiotic ‘habit’. But many of us are unaware of how this over-use can affect us in the long run.

The effect of antibiotics on gut health When used correctly, antibiotics can save lives. But studies have shown they negatively affect the healthy bacteria in our gut. This, in turn, creates a domino effect for our overall wellbeing. We all need a level of ‘good’ bacteria in our large intestine, which is where 80% of our immune system resides. But antibiotics don’t differentiate between ‘good’ and ‘bad’ bacteria, they just wipe out any bacteria they find, which can cause imbalances in the gut, affecting the rest of the body.

Reflecting on my own health journey, I now see that my overall wellbeing and mood changed quite drastically the year after I had been on a long-term course of antibiotics. What surprised me most in all my research was the gut-brain connection and how the health of the large intestine can significantly affect the mind. In my case, I was dealing with low mood, depression and anxiety. Sadly, my experience isn’t unique, I’m seeing more and more people who find themselves struggling with anxiety or depression. Almost all of them are also experiencing some sort of digestive issue, or gut health imbalance.

SPRING 2019 | HOLISTIC SCOTLAND

Natural antibiotics

Raw garlic is a powerful natural antibiotic with antiviral, antifungal, and antimicrobial properties.

Colloidal silver comes in liquid form, which can be applied topically or orally and, according to studies, is effective against the likes of MRSA.

Echinacea has been used for centuries for a wide variety of infections and is worth place in the first aid kit.

Raw Garlic

I’m not pinning it all on antibiotics because these symptoms have a lot to do with diet and lifestyle factors, but we really need to start understanding and valuing our gut flora and understanding what can destroy and support it. The more we can save antibiotics for emergencies, the better.

The ticking clock According to the news, antibiotics are losing their power. In fact, the more they’re prescribed, the more likely bacteria will begin to resist their effects. Multi-drug-resistant bacteria, such as MRSA, are becoming increasingly common, and we’re being warned that current antibiotics in the UK will only remain effective for another five years or so. With time running out, we need to educate and arm ourselves with natural ways to boost our immunity.

Echinacea

Katrina’s top tips for staying well • Thorough and frequent hand-washing • Drink plenty of water • Eat a rainbow of fruits and vegetables • Get plenty of sunlight • Exercise regularly • Prioritise rest

REMEMBER, PREVENTION IS BETTER THAN CURE.

Katrina Mather owns Scotland’s award-winning The Body Toolkit Retreats, whose programmes share simple, yet powerful things we can all do to nourish the body, reduce stress and help ourselves to thrive. Find out more at thebodytoolkit.com

SPRING 2019 | HOLISTIC SCOTLAND

H E A LT H

Ask Ali This issue, nutritional therapist Ali Cullen of A.Vogel answers your questions on stress and energy levels. I’ve had a tricky couple of months as Christmas brought a few family rows that simmered on for ages. Fortunately, they are sorted now, but I am left feeling overly anxious and jumpy. I don’t want to take medication – what are the natural options?

It feels as if spring is never going to arrive, and I struggle with the lack of daylight and general gloom. I just want to curl up on the sofa and slob out, but if I’m honest it doesn’t make me feel better and I put on weight! Not everyone feels like this so what are they doing that I’m not??

When stressful circumstances drag on, the nervous system becomes hyper-sensitised and it can take some time to convince our ‘inner watchdogs’ that nothing bad is going to happen now, so they can lie down and rest! Supporting the nervous system with plenty of wholefoods and veggies that contain the B vitamins and magnesium it needs is a great help; and you can take extra supplements of these handy nutrients to get a head start.

You’re just obeying an ancient survival prompt: hibernate to minimise energy requirements through the cold months when food is not as plentiful. Great strategy if you’re a cave woman; not so necessary when heat and food are easily accessible. Exposure to daylight wakens up your whole body and counteracts the hibernation message, so get outdoors every day. Daylight signals to receptors in your eyes and reduces the urge to hunker down and put on protective weight.

I like using the herbal remedy Passiflora, as it is very soothing and calming but doesn’t interact with anything and can be taken over a few months if that is how long it takes to restore your internal peace. Breathing exercises switch on your parasympathetic nervous system (the one that calms you down) and can be done in the supermarket queue or at your desk. Gentle daily exercise is another good option: exercise triggers feel good hormones and burns off the chemicals we produce when we’re stressed.

Movement helps by improving oxygen supplies around your body and reenergising sluggish areas. Even stretching will benefit you, so start by uncurling and having a huge stretch! Give yourself tiny goals like a five-minute walk, which is hard to find excuses for, and you’ll be surprised how good it feels. And just to see you through, so long as you’re not on any medication (including hormonal contraceptives) you can take Hyperiforce tablets, which are supportive when you feel low and down.

SPRING 2019 | HOLISTIC SCOTLAND

I’ve started a new exercise regime and want to be as energised as possible to make the most of the classes I’ve signed up to. What foods or supplements will help me? (I’m vegan.)

Making sure you have plenty of ironcontaining foods is a good start. Green leafy vegetables are great, and regular doses of lentils, kidney beans and adzuki beans will top you up. Snack on unsalted pistachios, cashews, figs and unsulphured apricots too. An excellent iron tonic for a boost is Floradix Liquid Iron. Taking a Kelp supplement can be a good long-term strategy for better energy, especially if you prefer not to eat a lot of sea vegetables. Pick one that doesn’t contain more than 150µg of iodine daily, for safe use. I like using Balance Mineral Drink for an initial energy-enhancing lift. You can also use it if you’ve been working out particularly hard! Keep your water intake up and cut out caffeine – this is surprisingly productive for energy levels after the initial shock of going caffeine-free!

Call the A.Vogel helpline with all your herbal and natural health questions: 0845 608 5858

Extra support Boost your energy levels and reduce fatigue with the help of A.Vogel’s Balance Mineral Drink. Sachets are vegan-friendly and contain magnesium, zinc, potassium, and vitamin D3 to give you a boost when you need it most.

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. Ali’s answers are not intended to take the place of medical advice. Next Issue: Allergies and hayfever

SPRING 2019 | HOLISTIC SCOTLAND

WELLBEING

Coping with anxiety With the pressures of modern life mounting up, anxiety appears to be on the rise. Here, columnist Marie O’Neill shares some coping strategies. • Get therapy Getting to the bottom of what is really troubling you is the best way to resolve issues and start to move forward.

• Keep a mood journal This is particularly helpful if you suffer from panic attacks. Keep a brief note of when and where it happens or how you felt in different circumstances and start to look for patterns to identify triggers.

• Avoid alcohol It really does play havoc with your nervous system. If you’ve ever experienced “hangxiety” you’ll know this is true!

magnesium, vitamin B12 and other B vitamins, zinc, pro-biotics, omega 3 and antioxidants.

• Drink plenty Make sure you get enough water (at least 2 litres per day) as dehydration is a massive cause of stress and anxious feelings. Even light dehydration can significantly affect your mood.

• Get some sleep This is important for balancing the nervous system. Most people with anxiety notice a massive increase in their symptoms when they don’t get enough sleep.

• Stick to a regular routine

• Avoid caffeine As a natural stimulant it can increase your heart rate as well as the stress hormones in the body.

• Eat a balanced diet

There are things in life we can’t control but taking control of the things you can by creating healthy habits to support yourself physically and emotionally creates a sense of security around you.

Try to consume a variety of wholefoods, combining complex carbs and protein as well as food rich in 20

SPRING 2019 | HOLISTIC SCOTLAND

Understanding anxiety

• Limit screen time and social media The blue light emanating from screens cause a rise in stress hormones in our brains and current scientific research is only just starting to scratch the surface of the psychological and emotional damage that social media has on us.

• Take time to slow down every day Try reading, listening to music or a guided meditation or just sitting down with a cup of tea in peace.

To understand anxiety, we need to understand our nervous systems. We are genetically programmed to respond to danger with the ‘fight or flight instinct’. This physiological response to danger pumps blood into our limbs and makes us able to fight or flee from dangerous situations. This is what protects us from immediate dangers in our environment. However, from a psychological point of view, anxiety is when we are not in immediate danger. We only think we are. Anxiety could be caused by anything that makes us worried or stressed, such as being late for work, getting into an argument with a loved one, or receiving a bill. While these situations are not physically dangerous to us, our minds have the capacity to imagine the worst-case scenario. That’s when anxiety kicks in. The nervous system receives danger signals from the brain and, because it doesn’t know the difference between an actual physical threat and an imagined one, it goes into fight or flight mode.

Marie O’Neill 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 one-to-one sessions, courses and workshops. Find out more at trueconnection.co.uk

SPRING 2019 | HOLISTIC SCOTLAND

WELLBEING

Depression and disconnection from nature by Lynda Hamilton Parker

It’s been known for a long time that all sorts of mental health problems – including those as severe as psychosis and schizophrenia – are considerably worse in cities than in the countryside. But the psychological effects of being cut off from the natural world have only begun to be studied properly in the past 15 years. A group of scientists at the University of Essex have conducted the most detailed research into this question so far. They tracked the mental health of more than 5,000 households over three years. They wanted to look at two types of households in particular – people who moved from a leafy green rural area to a city, and people who moved from a city to a leafy green rural area. They wanted to know: Would there be any changes in how depressed they got? What they found was clear. The people who moved to green areas saw a big reduction in depression and the people who moved away from green areas saw a big increase in depression. This was just one of many studies with similar findings, it turns out. Of course, the scientists looking at this knew there are all sorts of things that could be playing a role here. Maybe rural areas have stronger communities and less crime and less pollution. Maybe that – rather than the green space – is why people feel better. 22

SPRING 2019 | HOLISTIC SCOTLAND

…The people who moved to green areas saw a big reduction in depression…

So another British study decided to screen out that effect. They compared deprived inner-city areas that had some green space to very similar deprived areas inner-city areas without green space. Everything else – such as levels of social connections – was the same. But it turned out there was less stress and despair in the greener neighbourhood. As I read through all this evidence, one of the studies that was most striking to me was perhaps the simplest. They got people who lived in cities to take a walk in nature and then tested their mood and concentration. Everyone, predictably, felt better and was able to concentrate more. But the effect was dramatically bigger for people who had been depressed. Their improvement was five times greater than the improvement for other people.

This is taken from the book ‘Lost Connections’ by Johann Hari, who reveals eight other natural causes of depression. He concludes: “You are not suffering from a chemical imbalance in your brain. You are suffering from a social and spiritual imbalance in how we live. It’s not serotonin, it’s society. It’s not your brain, it’s your pain. Your biology can make you distress worse, for sure. But it’s not the cause.” Available at amazon.co.uk

“What natural remedies can help calm anxiety?” Naturopath Gemma Hurditch, who is a lecturer at CNM (College of Naturopathic Medicine), shares her advice You need to address the cause of your anxiety, of course. Nutritionally-speaking, you could reduce or eliminate consumption of caffeine (coffee, black tea and cola), sugar and alcohol. Try some calming herbal teas like Lemon Balm, Valerian, or Passion Flower. Increase your intake of leafy green vegetables, broccoli, raw

nuts and seeds for B vitamins, calcium and magnesium. Correcting the balance of omega fats in the diet can also help, try a tablespoon of flaxseed oil daily, or eat more oily fish such as mackerel, white bait and sardines. Food allergens can trigger anxiety; keeping a food diary can assist identification. Choose organic, unprocessed foods where possible. Exercise is therapeutic. Acupuncture promotes relaxation, and an appropriate calming herbal tincture can be extremely effective. A naturopath can help you identify and address personal triggers and put together a personalised dietary and lifestyle plan for you. CNM offers training in a range of natural health therapies. Find out more at naturopathy-uk.com

SPRING 2019 | HOLISTIC SCOTLAND

WELLBEING

“CBD helped me overcome anxiety” Flora Fusion’s Brian McCormack shares how his success with cannabidiol has helped him to help others

Brian McCormack (right) and his business partner, Scott Thomson (left)

hen Brian McCormack couldn’t shake his anxiety, he turned to CBD as a last resort. Now, he’s so passionate about its effects, he spends his life and career helping others realise its benefits. “I’d been taking all sorts of prescribed drugs which weren’t helping me,” says Brian, who is now managing director of Leven-based Flora Fusion, which is one of the largest CBD oil producers in the UK. “But CBD really worked and now I don’t need any pharmaceutical products at all. I take Flora Fusion’s CBD regularly as part of a healthy lifestyle, which is just as important for anxiety.” Brian is so passionate about spreading the word that he now welcomes a steady stream of customers popping into the office to have a chat. He joined Flora Fusion after experiencing first-hand how CBD can help people back on the road to wellness without the need for medication. But, he points out, other lifestyle factors are also key. 24

“I exercise and always go for natural and organic options when it comes to personal and household products and food. “Even CBD won’t help you much if you’re working against it by sitting on the sofa all day and eating an unhealthy diet.” Brian and his business partner, Scott Thomson, are avid supporters of harnessing the healing power of nature, which was famously championed by ‘father of medicine’ Hippocrates. “We’re not allowed to make any medical claims for CBD,” says Scott, who has also experienced the benefits of taking cannabidiol as a supplement. “But, thanks to scientific research, the world is starting to wake up to the health benefits and better understand the endocannabinoid system (ECS). “Thankfully, modern science seems to be catching up with nature. While cannabis has been used for thousands of years as a healing herb, the ECS has only recently been discovered. “It’s now being credited as critical for maintaining homeostasis in our bodies and it’s thought that ECS deficiency could

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Make Your Own CBD-Infused Chocolates

be behind several serious conditions. “We all make our own cannabinoids (or endocannabinoids) which bind to receptors in the ECS to manage a whole range of important functions, including the central nervous and immune systems. When we don’t produce enough ourselves through diet and exercise, the phytocannabinoids from strains of hemp can make up the shortfall. “Our CBD supplements are completely natural and we believe they’re the perfect way to boost overall wellbeing.” Find out more at flora-fusion.com

Try Flora Fusion’s easyto-make CBD-Infused Chocolates, which are a great way of getting CBD into your system if you have a sweet tooth! Brian uses organic white chocolate which ends up a pretty colour, but you can use dark or milk chocolate, too. The CBD extract he uses is in the form of whole plant cannabisinfused organic coconut oil, which you can find out how to make on the Flora Fusion You Tube channel at youtube.com/ FloraFusion The coconut oil makes the end chocolate softer than normal, so keep them in the fridge until you eat them. You will need: • 100g organic chocolate of choice • 100ml organic CBD whole plant extract • Silicone chocolate mould METHOD: Step 1 – Break up the chocolate into a heatproof glass jar and heat gently in hot water until it melts. Step 2 – Add the liquid CBD extract and stir to mix thoroughly. Step 3 – Pour into moulds and chill in the fridge. Step 4 – When the chocolates have hardened, turn out onto a plate and enjoy!

SPRING 2019 | 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

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Do you feel over loaded - that your mind is constantly busy with no respite? Want to learn more about Mindfulness and learn to stop? 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

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Re-programme your body to beat chronic stress In this second article on Energy Medicine, Dr Clare Willocks explores how stress affects the body’s energies and how simple Eden Energy Medicine techniques can help us break the cycle. When we live with stress, tiredness, illness, too much tech or digital overkill, our energy patterns are forced to adapt to accommodate the chemical, psychological, emotional and physical changes these influences bring about. When we watch David Attenborough’s Planet Earth and see a herd of deer, for example, we observe the instinctive, intuitive awareness of danger with the approach of a tiger, then the tremor of those surviving the attack. The extreme onslaught of stress overtakes all the systems in the body then leaves just as quickly. The herd shake it off and carry on grazing. We were born with that same instinct – in other words, knowing exactly what to do in times of acute stress. But many of us would now describe the stress in our lives as continual. And when under constant stress, our fight or flight instinct loses its ability to discriminate. We go into stress overload

as if we were meeting the tiger, when we only received a harsh word from our supervisor at work. We live, day in, day out, with high-level stress – caused by relationships, Brexit or no deal, our journey to work, or what to eat, wear, think, say and cook. We’re all too familiar with the reality of our fastpaced modern lives. Our energy patterns formed as a response to immediate stress start to develop into deep-seated energetic habits. And if they are held as habits in our energy fields, they are held as habits in our physical bodies; in what we experience; in what we create, and in how we expect to be received in life. We just don’t shake off the stress in the moment. The stress stays in the body and can manifest as chronic anxiety, menopausal symptoms and even obesity (caused by cortisol overload), autoimmune diseases, diabetes, thyroid dysfunction, and chronic fatigue. It can even lead to adrenal burnout.

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Preventative health care

focus on prevention if we’re to reduce health inequalities and increase life expectancy.

Mental illness is one of the major public health challenges in Scotland, with one in three people estimated to be affected in any one year. Diabetes, obesity and thyroid disorders are at epidemic levels.

We urgently need sustainable forms of healthcare to help us cope with stress in our lives.

The NHS itself is under stress There’s always room for improvement in healthcare. Health and wellbeing are important – and mental health is as important as physical health. We need to

How can Eden Energy Medicine help? Simple energy medicine techniques can help us to remember our bodies are wired for health. They can help us to adapt to the stresses in our lives and allow

our bodies’ fight or flight systems to evolve. Eden Energy Medicine can help change our patterns and habits to get energy moving around the body again – helping us to thrive rather than simply survive. Healthy energy habits are reinforced and harmful ones re-patterned. This support and repatterning are much of what Eden Energy Medicine does! Find out more at nurtureyourenergy.co.uk

Simple stress relievers

STRESS HUG

UNSCRAMBLE

Official name: triple warmer spleen hug

Official name: Wayne Cook posture

Promotes feelings of safety at times of overwhelm.

This exercise focusses and clears your mind to help you see, think, learn and communicate better.

BODY STRETCH

HOLDING STRESS POINTS

Official name: connecting heaven and earth

Official name: neurovasculars

Clears stale energy, and makes space for fresh energy to flow throughout the body.

Redirects blood, oxygen and cerebrospinal fluid back into the brain to bring calm and stability to the nervous system.

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CROSS OVER AND PROTECT Official name: Celtic weave Weaves all the energy systems together to protect you and strengthens aura.

PRO M OT I O NA L F E AT U R E

What’s on at Cherry Tree Lodge? Cherry Tree Lodge, which nourishes ‘mind, body and soil’ is a retreat venue and guest house with a difference. With stunning views across the Ochil Hills, it’s a tranquil and relaxing space where you can detox, unwind and reconnect with yourself and nature.

‘Project Cherry Tree Lodge’ Tour – 17 March, 19 May, 8 September, 28 November Mark and Till, who own and run Cherry Tree Lodge, have a vision to create a unique retreat space which nourishes mind, body and soil. Join them for one of their guided tours too experience how this is being put into practise. Hear the stories behind the intention, including the challenges, rewards and highs and lows. Find out what Mark and Till have achieved since they arrived, what’s happening now, and their plans for the future, including the people and organisations involved so far.

Beginners Dry Stane Dyking Course – 30 & 31 March Learn how to dismantle and rebuild a section of old or damaged wall and get an understanding of, as well as hands-on experience, of the techniques involved.

Scottish Chan Fellowship Sangha Weekend – 5, 6 & 7 April Get along to a weekend of meditation, sharing and community. Whether you are relatively new to meditation, are experienced in practising mindfulness, meditation and taking part in Chan retreats, or are curious to explore Buddhist Chan for the first time, everyone is welcome. The purpose of the weekend is to make friends with like-minded folk and explore how, together, we can integrate meditative practises and our experiences ‘on the cushion’ into everyday life.

Holotropic Breathwork Weekend – 12, 13 & 14 April & 8, 9 & 10 November Join Caledonian Holotropic for a weekend of adventure in an expanded state of consciousness. The vehicle is your body, the technology is Holotropic Breathwork, and the fuel is your breath! To find out more, or to book any of the above events, contact Mark on 07940421038.

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Earth Heart Retreat – 24, 25, 26 & 27 May

Rethinking Landscape Painting with Janet Melrose – 6-11 July

Rest, relax and reconnect to your centre, heart and truth. Held in sacred space throughout this Earth Heart Retreat weekend, you’ll explore your heart and strengthen your connection with the Earth, elements and plants of the natural world – in turn, receiving healing for your soul. To find out more, or to book, call Fay Johnstone on 07921174212.

A drawing and painting retreat week designed to look at the tradition of landscape painting and how contemporary artists are creating work from the landscape. You will work from the shapes, marks and textures of the land as a subject in its own right before using it to inform other work. To find out more, call Mark on 07940421038.

Rising Connected – 30 May – 2 June Are you called to rise as a leader and bring your feminine wisdom to the world? In the answer is ‘yes’, you’re probably also feeling called to go deep within, to the inner world of your own awakening and transformation. The two go hand in hand, because you can’t show up authentically as a leader without awakening to who you really are. Find out more from Joey Walters on 07710502471.

Winter Digital Detox Yoga Retreat with Scottfit – 5-8 December 2019 Join Scottfit instructor Lesley Cochrane for a three-day digital detox and healthy eating vegetarian retreat. For more information or to book, Call Lesley on 07841261390. PLUS Heartfulness Meditation every Wednesday night at 7pm at Cherry Tree Lodge. To book, call Mark on 07940421038.

Rest Nest – 7, 8 & 9 June Join Beverley Bruce and Kat Aydin for a deeply nurturing women’s weekend retreat. Rest and recharge in this peaceful environment, soaking up the healing power of nature and enjoying nourishing food, combined with the therapeutic effects of gentle you – brought to you by two specialist teachers. Call Kat Aydin on 07462660832 to find out more.

Find out more at

cherrytreelodge.net

SPRING 2019 | HOLISTIC SCOTLAND

Health care for the lower limb and feet (Based in Paisley, working throughout Scotland) Past and Current Life Regression including Spirit Release, Inner Child and Soul Fragment Retrieval Work.

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including Parts Therapy. Specialising in Stress Management, Weight Loss, Phobias and Self Confidence Techniques.

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In association with: Moonlight Reiki Détente Therapies

07475 947747

07534 451582

Hypnotherapy Aromatherapy Massage Essential Oils Education Reiki & Crystal Healing Dance, Fitness & Yoga Mindfulness Therapy

PRO M OT I O NA L F E AT U R E

READER OFFER Here at Soul Retreat, we want to revolutionise the beauty industry. We want to steer it away from its vain reputation and guide it towards a more health-conscious approach.

Physical and mental health are also very important to us, so we run weekly yoga, Pilates and cardio classes, as well as mindfulness and other group sessions.

That’s why we’re combining a wide range of feel-good services all under one roof. The wellbeing of our clients, along with all other earthlings and, of course, the planet, are at the very core of what we do.

Our resident beauty and wellness coach is available for private sessions to help you reach your lifestyle goals and our week-long wellness programme is ideal if you’re looking for a retreat closer to home.

For us, it’s not just about looking great on the outside, but feeling great from the inside too.

Stay up-to-date with all our news and promotions by following our social media platforms.

When you visit Soul Retreat, you can expect a wide range of organic and crueltyfree services focused on conditioning the mind, body and soul.

Soul Retreat is offering all Holistic Scotland Magazine readers 25% off hair-colouring services throughout March 2019. Just quote ‘Holistic Scotland’ when you book to qualify. Soul Retreat is one of only two salons in Edinburgh to use and supply the organic and cruelty-free hair range Oway. Find out more at oway.co.uk

We provide hair and beauty services, using vegan-friendly hair, nail and skincare products, and massage and other holistic therapies for a healing experience.

For more information, or to book, go to soul-retreat.uk Call 0131 445 2236 or email hello@soul-retreat.uk SPRING 2019 | HOLISTIC SCOTLAND

H E A LT H

Sowing the seeds of self love Plant well and you will grow, writes columnist Jane MacDowall

pring is a sign of growth. What was planted and couldn’t be seen last season now has a chance to reveal itself.

So how do you create your future?

One of our key needs as human beings is the need to grow. If something isn’t growing, it’s slowly dying.

Firstly, if you were to change nothing in your life right now what would your future look like, sound like and feel like in a year? You might find it helpful to break it into three categories: You, Relationships, Work.

Slightly dramatic I know, but the question is, what future are you sowing for yourself? This will become your reality in the months and years to come. You see, the future begins inside of you. It doesn’t matter what your past has been, or what your circumstances are, it starts fresh from within you. You are responsible for dreaming it, planning it, planting it, nurturing it, and protecting it. What you do today, is preparation for your tomorrow. What you choose to do, or plant, in the present moment (in the here and now) will determine what your future will look like. The problem is, many people fall into their future rather than creating it.

Thankfully, it’s not a complex strategy. It’s simply a case of taking time out and asking yourself some direct questions.

Now think about what it would look like in five years? And, finally, in 10? Is it a future you want to step into? If so, that’s great! Keep nurturing and protecting everything you have planted to make sure you get the future you desire. If not, then ask yourself: What is your desired future? Don’t be hindered by the voice in your head that says it can’t be, because that limiting belief will hold you back every time. Firstly, imagine the future you want to step into in 10 year’s time. What do you see? What can you hear? How does it feel?

SPRING 2019 | HOLISTIC SCOTLAND

Now work backwards, what’s it like in five years’ time? What can you see, hear and feel? And then, finally, a year’s time? Take a deep breath and align yourself in the present moment. Now, imagine your future. What did you have to sow in that first year to get to where you wanted? And five years on? What did you have to sow in five years to get where you wanted in 10 years?

What new relationships did you create and which did you let go of? What comfort zone did you need to step out of? What course did you need to go on? What selfdiscipline did you finally need to master? What limiting beliefs did you need to let go of? What empowering beliefs did you finally need to grasp hold of? You see, the future begins inside of you. What you step into is what you’ve planted in the present. So, my friends, plant well. Make 2019 the year of you and the start of something truly remarkable.

Jane MacDowall is a coach, mentor and counsellor, whose workshops, retreats and one-to-one coaching help people to create more fulfilled, purpose-driven lives. Find out more about the Simple Art of Being You programme at janemacdowall.com

SPRING 2019 | HOLISTIC SCOTLAND

PRO M OT I O NA L F E AT U R E

Close your eyes and count to Zen… Whether you consider massage therapy an integral part of self-care, or an occasional luxury, there are lots of reasons to factor it into your lifestyle. Massage not only releases endorphins (feel-good chemicals) in your body, it can help to improve sleep, reduce stress and anxiety, and enhance overall wellbeing. In some cases, it can even help to relieve pain. The hardest part of booking a massage is usually choosing which one to go for. Check out our A to Z to help you decide…

Aromatherapy

Combines gentle massage with essential oils for healing, soothing and relaxing effects. Good for: Stress reduction and pain relief.

AromaTouch Danielle Dryburgh at Détente Therapies in Kirkcaldy is an expert in an aromatherapy. Specialising in aromatherapy massage and essential oil education, she operates out of Amy Gibbs Therapy Centre. Danielle is an independent consultant for doTERRA essential oils and offers the brand’s proprietary AromaTouch massage technique. “Aromatherapy massage is beneficial for many people and many issues,” says Danielle. “I personally have an interest in women’s health and emotional support. But it can help with digestive problems, respiratory health, arthritis and other inflammatory conditions and much more. Danielle’s oil education group runs on a Tuesday night between 6 & 7pm, or on a oneto-one basis during her appointment hours.

Back, Neck & Shoulders

Traditional massage loosely based on Swedish massage and focusing on the upper body. Good for: Easing stress and muscular tension, improved circulation and muscle tone.

Cupping

Although technically not a massage, can have similar effects. Involves applying glass cups (then held by suction force) to the body. Good for: Eliminating toxins, relaxation, pain relief and increased flexibility.

Deep Tissue

Applies slow, firm strokes and pressure to ease and relieve deep muscle tension. Good for: Breaking up scar tissue and breaking down muscle knots and adhesions.

Massage for mental health Nerys Donaldson at Sheer Therapy is an experienced massage therapist of 15 years who specialises in aromatherapy, deep tissue, pregnancy and post-natal massage and reflexology. She has her own room at Calm on Canning Street in Edinburgh’s West End, where she focuses on reducing the impact of tension and stress on physical and mental health. “I work closely with each of my clients to make sure that, together, we find the best combination of therapies and techniques to perfectly suit their needs,” says Nerys, who also offers lymphatic drainage to help cleanse and nourish the body.

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Essential Oils

Full Body

Oils are inhaled and absorbed by the skin to help soothe, heal and energise the body. Good for: Relaxation, rejuvenation and invigoration.

Usually starts with the feet and includes back, arms, legs and neck and shoulders, using press and release techniques, kneading and circular motion. Good for: Relaxation, reducing muscular pain, increasing lymph flow and circulation, relieving headaches and boosting the immune system.

Gua Sha

Hot Stone

East Asian technique which involves scraping the skin with a massage tool to boost circulation. Good for: Reducing inflammation, strengthening the immune system and boosting the lymphatic system.

Deep massage using soothing oils and cold and heated marble stones. Good for: Soothing aches and pains, encouraging blood flow and promoting sleep.

ishga

Jin Shin Do

Kahuna/Lomi Lomi

Treatments available at many Scottish spas using the ishga skincare range, which is made from Hebridean seaweed and spring water. Good for: Anti-ageing, stimulating, revitalising and encouraging self-repair.

Minor ailments & injuries Massage can benefit all sorts of ailments, says Geraldine Cunningham, who specialises in a wide range of holistic treatments from her base in Kirkcaldy and at Mane Hair & Beauty salon in Crossgates. â&#x20AC;&#x153;Conditions such as anxiety, digestive disorders, fibromyalgia, headaches, and stress-related insomnia, as well as soft tissue strains, sports injuries and join pain can all be helped by massage,â&#x20AC;? she says. Geraldine offers most types of massage, from simple, relaxing treatments, to Swedish, deep tissue, hot stone, lymphatic drainage and sports massage, as well as reflexology.

Combines acupressure, Qi Gong exercises, psychology and therapeutic massage. Good for: Balancing energy and relaxation.

Traditional Hawaiian massage using nut oils and, sometimes, elements of prayer, breath work and dance. Good for: Restoring energy and soothing the body.

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PRO M OT I O NA L F E AT U R E

Lava Shells

Mindful

Tiger-striped clam shells are used as massage tools based on therapy originating in the Philippines. Good for: Relaxation, rejuvenation, stimulating lymph activity and reducing swelling and inflammation.

Where the therapist carries out the massage mindfully, allowing and observing phenomenon which arise in the mind. Good for: Increasing energy and reducing anxiety in the therapist, and a more receptive approach.

Neuromuscular

Applies concentrated thumb and finger pressure to trigger certain points on the body. Good for: Relieving pain and balancing the musculoskeletal and nervous systems.

Oncology

Designed for people living with, or recovering from, cancer. Good for: Lifting mood, improving sleep, relaxation, reducing stress and anxiety, relieving headaches and overall wellbeing.

Remedial massage Simply Scentered Holistic Therapies in Leslie offers a variety of massage therapies, such as Indian head massage, aromatherapy, Swedish, hot stone, advanced deep tissue and remedial massage, which can help to treat a wide range of mental, physical and emotional concerns. Owner Laurie Graham also specialises in oncology massage designed for people with, or recovering from, cancer. Individual treatments are adapted to suit the needs of each and every client and Laurie goes above and beyond to deliver a full holistic service. Simply Scentered Holistic Therapies was recently honoured in the Fife Retail Business Awards by being named Best Health & Wellbeing Business 2019.

Pre-Natal

Tailored for pregnant women and related health concerns. Good for: Relaxation, promoting sleep and reducing fluid build-up.

Baby’s first massage For professional pregnancy massage, try Wee Sally’s in Bathgate, where owner Sally Chamness also teaches Baby’s First Massage to new and expectant parents. In 2018, Wee Sally’s was crowned Massage Clinic of the Year in the Healthcare and Pharmaceutical Awards and is listed as one of the top three massage clinics in West Lothian. Sally is passionate about sharing the benefits of massage and teaches qualified therapists, alongside developing a curriculum of advanced techniques to address specific conditions and demographics. Her overall goal is to make sure massage therapy is available to and affordable for everyone, regardless of their background.

Qigong

Sometimes uses a pointed object, acupuncture needle, precious metals or stones to manipulate areas of the body. Can also be done as self-massage. Good for: Re-balancing and reducing stress, anxiety and depression.

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Reflexology

Based on the theory that different points on the feet, lower legs, hands, face and ears correspond with different areas of the body. Good for: Restoring balance, eliminating toxins, relaxation, and increasing energy.

Ironing out bumps in the road Kitty Turner, who is based at The Therapy Centre in Dunfermline, has had a lifelong interest in massage, stemming from her own problems with neck and back tension. After graduating in Swedish Massage in 2009, she has since added reflexology and deep tissue massage to her repertoire. Honing her skills is one of her favourite things to do. Kitty also admits to being obsessed with good posture and helping people to achieve this. She views stress knots and muscular tension as little bumps in the road to achieving relaxation and, of course, great posture.

Swedish

Classic massage designed to relax the entire body, using long, gliding strokes in the direction of the heart. Good for: Reducing stress and boosting the immune system.

Sports Manipulates the muscles, tendons and ligaments in the body to improve the performance of the musculoskeletal system and enhance the recovery process. Good for: Improving flexibility, reducing the risk of injury and boosting the circulatory system.

Trigger Point

Designed to alleviate specific pain through cycles of pressure and release and deep breathing. Good for: Reducing muscle tension and pain.

Thai Combines acupressure, Ayurvedic principles and assisted yoga postures while you are fully clothed. Good for: Relaxation, energising, and improving flexibility.

Usui Reiki

Although not technically massage, hands can be placed on the body to transfer positive energy from the practitioner to client. Good for: Balancing the emotions and increasing positive energy.

Tension relief Celeste Conroy and Sithbhan MacNeil at Hands on Therapies in Barrhead are both award-winning therapists passionate about relieving their clientsâ&#x20AC;&#x2122; aches and pains and reducing stress and tension. Working together, they offer a range of bespoke treatments, such as sports, Swedish, hot stone, deep tissue, aromatherapy, hot bamboo, pregnancy and remedial massage. Other therapies include reflexology, holistic facials, Hopi ear candling and Indian head massage. One of their other specialities is Kinetic Chain Release (KCR), a revolutionary therapy developed by Scottish physiotherapist Hugh Gilbert which is thought to help bring the body back into balance quickly and easily.

Traditional remedies The Lavender Room in Troon offers a wealth of massage therapies, including aromatherapy, full body, pregnancy, candle and Indian head massage. The therapy clinic is run by Maxine Togneri, whoâ&#x20AC;&#x2122;s credentials include numerous qualifications in traditional treatments, flower remedies, facial and aroma ritual, phytotherapy and hands-free massage. As well as massage, Maxine specialises in treatments such as reflexology, reiki, Thai herbal compress, ear candling, holistic facials, and crystal therapy. The Lavender Room is also a stockist of Weleda natural skincare, baby and medicinal products.

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PRO M OT I O NA L F E AT U R E

Voya

Warm Bamboo Massage

Voya is a natural skincare range formulated using seaweed and essential oils used in lots of clinics and spas throughout the UK. Look for specific Voya treatments. Good for: Nourishing and protecting the skin.

Incorporates warm bamboo canes and rattan or rosewood tools to knead and massage the muscles. Good for: Deep relaxation, easing muscle tension and overall wellbeing.

Mindful massage Lynsey Chambers of Aster Mindful Massage specialises in Warm Bamboo Massage and other treatments from her purpose-built therapy room in the Southside of Glasgow. Located on Aster Drive, Lynsey offers a true holistic approach thanks to her combination of massage and counselling expertise, which can help with stress and anxiety. Passionate about mindful meditation, Lynsey is also a specialist in Swedish, Hot Stone, Deep Tissue and group massage. She can provide myofascial release therapy, pamper parties and often visits clients in their own homes. “I get just as much out of the massage as the person on the bed,” says Lynsey, who credits her mindful approach. “It’s a real tonic.”

Complete wellness at Beetroot Sauvage At Beetroot Sauvage Wellness Centre in Edinburgh, you’ll find an extensive team of therapists whose knowledge of healing the body is rooted in their own journey, training and experiences. Together, they offer a variety of holistic treatments, from the likes of Kinetic Chain Release and Ayurvedic, Acupressure, Bamboo, Indian, Thai and Remedial massage, to Shaitsu, Reiki, Reflexology and Shamanic healing. Each therapist creates a safe space which allows you to honour your needs and embrace rejuvenation with full intention.

Rest and recovery

Zen Shiatsu

A Japanese form of physiotherapy using finger pressure which is often just called shiatsu. Good for: Correcting imbalances and helping to heal common ailments.

Silver Circle Massage in Glasgow enables rest and recovery through bespoke deep tissue treatments. Its ethos revolves around the belief that both mind and body need rest to grow and repair. “Being perpetually busy, we find ourselves with no time to rest and recover and our efforts are often in vain,” says owner Anna Thorburn. “But we invest time in finding out exactly how your life creates your individual patterns of pain and tension. This helps us create bespoke treatments using deep tissue and fascial release technique – giving your body the treatment it needs to recover properly.”

SPRING 2019 | HOLISTIC SCOTLAND

Find a massage therapist near youâ&#x20AC;Ś

Bespoke, professional treatments for relaxation, healing & wellbeing Aromatherapy Massage, Essential Oil Education & AromaTouch

Amy Gibbs Therapy Centre, 425-427 High Street, Kirkcaldy Tel: 07534 451582 facebook.com/detentetherapies

TEXT OR CALL 07828668622

Kitty's Massage & Reflexology The Therapy Centre, 9 Broomhead Drive, Dunfermline KY12 9DT

Tel: 01383 625397 Email: kitty.turner83@icloud.com www.tinasinclair.com/massage

Relaxation, pain relief, remediation

Relaxi ng , Swed ish, De e p Ti ssu e, Hot Stone, Sports, Ly mphatic Dra ina ge, Re flexolog y

Appointments a lso available at Mane Hair & Beau ty, 6 Main St reet, Cros s ga tes

Aromatherapy, Swedish, Hot Stone, Deep Tissue, Oncology, Reflexology & Indian Head Massage 376 High Street, Leslie, Fife Tel: Laurie on 07727 413997 /simplyscentered.holistictherapies

Find a massage therapist near youâ&#x20AC;Ś

Embrace rejuvenation with full intention

We Sal 's

Therapeutic Massage

Massage therapies include Ayurvedic Face & Body, Aromatherapy, Acupressure, Bamboo, Deep Grounding, Deep Tissue, Relaxation, Remedial...

Award-winning clinic in Bathgate, West Lothian

With 8 therapists providing a range of treatments, from aromatherapy & reflexology, to injury assessment, rehabilitation & corrective techniques

www.weesally.com Offering relaxing & remedial massage since 2010

33-41 Ratcliffe Terrace, Newington, Edinburgh, EH9 1SX www.beetrootsauvage.co.uk

Massage treatments tailored for you Deep tissue/Swedish Aromatherapy Reflexology Pregnancy/Post-Natal Lymphatic Drainage

Full range of massage therapies, reflexology, reiki, holistic facial, Thai herbal compress, ear candling, & crystal therapy

31 Portland Street, Troon Tel: 07721 755130 Nerys Donaldson, 15 years' experience Calm on Canning Street, Edinburgh West End E: nerys@sheertherapy.co.uk T:07879895359

www.sheertherapy.co.uk

lavenderroomtroon@gmail.com www.freewebs.com/lavenderroom

Hands on Therapies MASSAGE, KCR & REFLEXOLOGY

Enabling rest and recovery Through bespoke deep tissue massage

Aromatherapy, Hot Stone, Hot Bamboo, Deep Tissue, Reflexology, Kinetic Chain Release (KCR), Holistic Facials, Hopi Ear Candling & more! 18 Glen Street, Barrhead, E ast Renfrewshire, G78 1QA Tel: 07377123981

www.handsontherapies.co.uk

8 Sandyford Place, Glasgow anna@silvercirclemassage.com

www.silvercirclemassage.com

ASTER MINDFUL MASSAGE 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

To advertise your business, email:

advertising@holisticscot.com

WELLBEING

Body Confidence Make this Spring all about self-care and learn to love yourself with the help of psychologist and relationship expert Dr Becky Spellman’s top five tips

Change the way you talk to yourself If we’re telling ourselves we’re disgusted by the way we look or are ashamed or ugly, we start to believe it. We look for evidence that confirms these beliefs. If we think our bodies are disgusting, we will nit-pick and hone in on our insecurities and ultimately decide that it represents the entire way we look, rather than focusing on what is actually good.

Don’t believe everything you see on social media Remember, most people only want to show their best pictures. It doesn’t matter about being perfect, that’s an unattainable goal. It’s about being our good enough self and the one we like and appreciate. It’s not about how we look, it’s about how we feel about the way we look.

Try to understand and regulate your emotions When people struggle with regulating their emotions, they often turn to sugar which can become an addiction because it really does increase our serotonin and endorphins. It makes us feel better in the short-term but doesn’t really work long-term because it leads to guilt shame and then the consequences of over-eating. When we look closely at our negative behaviours around food, it gives us the opportunity to be more in control over them to make lasting changes.

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Edinburgh’s body confidence issues Research by slimming specialist LighterLife found that only 30% of women in Britain are happy with the way they look.

Be mindful Mindfulness can we applied to all areas of life. Being in the moment allows us to assess situations without reacting with the same bad habits that got us there in the first place, such as overeating. I love mindful eating because it brings us back to being in the present moment which helps us look at what we’re eating and make better decisions about food. It also helps us regulate our emotions better because the key to losing weight is getting into the psychology side of things and learning how we can break any bad habits.

Don’t avoid the mirror Body dysmorphic disorder, which is related to selfesteem, can affect a lot of people and is on the rise because of social media. Every single day, if people use social media, they’re just reminded, picture after picture, of how beautiful people are looking and it’s very easy to forget all about filtering and photoshop and falling into this compare and despair. Both men and women are victims of this and having extreme surgeries to try to look different is not the answer. If someone feels poorer about their own body image it’s a perception problem rather than a problem with the person’s actual body.

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In Edinburgh, 1 in 5 women said they were “disgusted” by their bodies when they looked in the mirror.

72%

said they were least confident about their stomach, while 41% were most bothered about their thighs. 33% struggled with their bums, while 31% hated their breasts. 31% were least confident about their faces.

69%

said they hate showing off their bodies, going to great lengths not to be seen in next to nothing. Only 7% think they have a beautiful body.

77%

admit keeping the lights down low while getting intimate so their partners can’t see their bodies clearly. Meanwhile, 45% have had a partner that never saw them completely naked and 27% have lied to a partner about their weight or dress size. Find out more at lighterlife.com

H E A LT H

Not in the Mood? Stress and other lifestyle factors are real passion-killers, but herbs could help you relax and restore your libido, writes columnist Pamela Spence According to Relate, only a third of UK adults are satisfied with their sex lives, compared to just under half in 2015. One in 5 say low libido or differing sex drives is placing a strain on their relationship. Yet we are surrounded by sexualised images from the media to the supermarket â&#x20AC;&#x201C; so whatâ&#x20AC;&#x2122;s going on? Some researchers think the digital age is bringing our bedtime shenanigans to a screaming halt. More and more of us are taking devices into the bedroom and using bedtime to chat to friends and answer emails, rather than turning to our partners for some distraction-free intimacy. Added to that, the fast pace of daily life leaves many of us exhausted and in need of rest, or using every waking moment to keep up with massive to-do lists. Not such a great turn-on. The truth is that lots of different things can affect our libido: stress; anxiety; money worries; job concerns; performance anxiety. Add to that busy schedules, no down-time, having children, not having children. On a more chemical level, hormones need to be in balance for the psycho-sexual hormonal cascade to occur. Itâ&#x20AC;&#x2122;s complicated.

So when people ask me about aphrodisiacs my answer is usually not so straight forward! Sure, there are herbs (and foods) which have a reputation for raising interest but, until the Valerian underlying issue is addressed, they are limited in effect. So downing platters of oysters is not the answer! Getting to the root of the problem is key. If stress or anxiety is part of your reality then calming herbs like chamomile,

SPRING 2019 | HOLISTIC SCOTLAND

valerian and lime flower could be helpful for you. However, it’s important to know that no herb can sort out an over-packed schedule! But herbs could help give you the inner calm to make some healthy diary decisions.

Horny Go a

t Weed

If stress or anxiety is part of your reality then calming herbs like chamomile, valerian and lime flower could be helpful for you.

It’s important to rule out other physical causes of low libido such as hormone imbalances in women or heart disease and diabetes for men. Once those things have been addressed, and underlying stress has been dealt with the herbal aphrodisiacs can begin their work. Damiana has a long history of use and can be particularly helpful for women during the menopause. Medical herbalists also prescribe Shatavari also

known as ‘She of 100 Husbands’ for women where anxiety and hormonal imbalance are the root cause.

For men, the Ayurvedic tradition of herbal medicine suggests ashwagandha to be the best male tonic. And, of course, Horny Goat Weed (which doesn’t get its name for the reason you are currently thinking!) Whatever is keeping your libido lying low, there is help available. If you’re not sure where to start, or if you take prescription medication, book in to see your local medical herbalist for safe, expert advice through troubled waters.

Pamela Spence MNIMH is a medical herbalist based at The Carrick Clinic in Prestwick and the Paisley Natural Therapy Centre. She has had her own BBC online series, is regularly spotted in print and is the sole herbal advisor to Twinings International. Find out more at pamelaspence.co.uk To find a medical herbalist in your area, go to nimh.org.uk

SPRING 2019 | HOLISTIC SCOTLAND

COMPETITION

START A NEW, HOLISTIC ADVENTURE WITH THE CENTRE OF EXCELLENCE

WIN

an online study course worth £150!

Looking to start your spiritual journey? Maybe you want to embrace holistic healing, or discover the power of Reiki? Whatever your preference, the Centre of Excellence has a range of holistic and spiritual courses to help you on your journey.

From Mindfulness, Magical Herbalism and Buddhism, to Aromatherapy and Wicca, the Centre of Excellence offers more than 1,000 audio and online courses guaranteed to fit the bill. Study at your own pace and learn from the comfort of your own home.

For a chance to win a Centre of Excellence online study course worth £150, email your name, address and course of your choice, with ‘Centre of Excellence’ in the subject line, to competitions@holisticscot.com by 12 noon on Friday, 26 April 2019. To find out about the courses available, visit centreofexcellence.com Terms and conditions apply.

SPRING 2019 | HOLISTIC SCOTLAND

134x96.qxp_Layout 1 28/11/2018 12:50 Page 1

Take Control of Your Health! Study the fundamentals of Eden Energy Medicine (EEM) in a small, supportive setting with our Authorised EEM Foundations Scotland Programme teacher. The one-year EEM Foundations Programme gives you the training you need to:

• Enhance your self-care skills and build a resilient energy system • Gain sufficient experience to confidently help your family and friends • Integrate basic EEM methods into your professional practice • Enroll in the Year 2 Certification Program to become an EEM Certified Practitioner CLASS DETAILS LOCATION Newbold House, Forres DATES

“Empowering people with the tools to heal themselves is my passion” Donna Eden

Class 1: April 4 - 7, 2019 Class 2: June 20 - 23, 2019 Class 3: September 12 - 15, 2019 Class 4: November 21 - 24, 2019

REGISTRATION Register for this class, at www.nurtureyourenergy.co.uk/events or contact clare@nurtureyourenergy.co.uk

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

FOOD Jackfruit

What we’re eating... Jackfruit

Vegan BBQ Jackfruit Pizza - get the recipe at maplefromcanada.co.uk

Jackfruit has a similar texture to pulled chicken or pork, which makes it a great meat alternative. It’s low in calories, high in fibre and contains lots of heart-healthy nutrients, such as potassium. Use it to make curry, a slowCanned jackfruit cooked stew, or even as a pizza available at topping. You can find it canned wingyipstore.co.uk or vacuum-packed at most good, independent health stores. Tip: Hendersons of Edinburgh does the most amazing Jackfruit Stew!

Sainsbury’s SO Organic Houmous

Jackfruit stew from hendersonsofedinburgh.co.uk

Made to a traditional Middle Eastern recipe of chickpeas and tahini, Sainsbury’s organic houmous is a tasty alternative for when you don’t have time (or the inclination) to make your own. Pile it onto toasted sourdough bread for an easy breakfast or midmorning snack.

Gregory’s Tree Double Fruit Twists Gregory’s Tree Blueberry & Raspberry Double Fruit Twists are bursting with 100% organic fruit and only contain 60 calories a pack. They’re also one of your recommended fivea-day. Check for stockists at gregorystree.com

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Beetroot Sauvage, Edinburgh

Where we’re eating... Beetroot Sauvage, Edinburgh Holistic café Beetroot Sauvage serves up the most mouth-watering plant-based breakfasts, lunches, smoothies and cakes downstairs, while the upper level serves as a wellbeing sanctuary offering yoga, meditation and therapies. There’s nothing better than enjoying an early morning yoga class in its bright studio space, then cosying up for brunch and a beetroot latte in the soft corner downstairs or garden afterwards. Find directions, upcoming events and much more at beetrootsauvage.co.uk

HEALTHY PIT-STOPS Jenny Liddle of ethical PR and marketing company Excellart recommends… The Baked Potato Shop - 56 Cockburn St, Edinburgh, EH1 1PB

The Mosque Kitchen - 31-33 Nicolson Square, Edinburgh, EH8 9BX

Damascus Drum - 2 Silver St, Hawick, TD9 0AD

This one’s great as half of the toppings are vegan, so there’s a massive choice. Great if you’re on a budget too.

This has a lovely atmosphere, great range of vegan dishes and again another good one if you’re on a budget.

Has some great vegetarian and vegan options including a tasty mezze.

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FOOD

Lemon C heesecake wit h B erries

RECIPE of the MONTH Marie-Anne Marten shares her Lemon Cheesecake with Berries recipe, which always goes down a storm at Beetroot Sauvage. Not only is her cheesecake raw, delicious, and naturally sweetened, it’s full of protein, healthy nut fats, vitamins and anti-oxidants to take us into this last stretch of winter. MAKES 1 CAKE (12 SERVINGS) INGREDIENTS 1 cup raw Almonds 1 cup Coconut chips or dessicated Coconut 12 plump Medjool Dates, pitted 1 cup Agave syrup 3.5 cups raw Cashews, soaked for at least 3 hours Juice of 4 Lemons Grated zest of 2 Lemons 1 tin of Coconut milk, refrigerated 1 cup Coconut oil, melted gently (used deodorised to avoid any coconut flavour) For topping: one punnet each of Raspberries, Strawberries and Blueberries INSTRUCTIONS Line the base of a cake tin with a removable base with parchment paper. In a food processor, pulse together the almonds and coconut flakes until they look like small grains. Add the dates and process until the mass comes together a little. Press the crust into the cake tin firmly with your hands to form the base. Drain the cashews in a colander and rinse them thoroughly under running water. Open the coconut milk and spoon out the uppermost hardened part (coconut cream) into a small bowl. Discard the remaining coconut “water” – or keep, to add into smoothies. In a high-powered blender, process together the agave syrup, lemon juice, lemon zest, coconut cream, and cashews until creamy and smooth. The mixture should be the texture of cream cheese. Keep blending and mixing until no lumps remain, taste to ensure the mix is sufficiently sweet, adding more agave if required. Finally, pour in the melted coconut oil and continue blending until everything is slightly glossy. Pour the lemony cashew cream cheese filling onto the crust, cover with film, and place in the freezer for at least 4 hours to set. Leave to thaw slightly at room temperature 30 minutes before serving, topped with the fresh berries. 52

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Ways to

SUPERCHARGE Your Food

Choose organic Organic food is far more nutritious, free from GMOs (genetically modified organisms), pesticides and antibiotics. It’s also good for the environment.

Add beans to homemade soup Adding kidney or cannellini beans is a fab way to boost the protein and fibre content of your soup and promote that feeling of satiety.

Prioritise good fats Healthy fats supply energy, support cell growth and help our bodies absorb more nutrients. Foods such as salmon, nuts, seeds, olive oil and avocado contain beneficial fats as well as other healthpromoting nutrients.

Ronnie McCluskey, resident writer at online health store Water for Health, shares his top 10 tips to help you plan healthier meals, from morning till night.

Use coconut oil In a study conducted as part of the BBC’s Trust Me, I’m a Doctor, coconut oil outperformed both butter and olive oil when it came to cholesterol – increasing HDL (so-called ‘good’ cholesterol) by 15% after four weeks of daily consumption. It’s especially great for high-temperature cooking.

Lettuce wraps The humble wrap has become a popular lunch option – but do you really need the carbohydrates? Lettuce wraps are a great alternative, particularly for those who are watching the calories. They also emphasise the flavour of the filling more than bread wraps.

Spice it up Turmeric is packed with antioxidant and anti-inflammatory properties. Other spices such as cardamom and cinnamon can help to soothe an upset tummy and lower elevated blood sugar.

Jump on the green smoothie bandwagon Replacing a meal with a smoothie, or even drinking one as a snack, now and again is a great idea. You’ll benefit from an assortment of phytonutrients, nutritive antioxidants and fibre.

Aim for 10-a-day Just one in five of us manage five-aday, yet 10 is considered the optimal number according to new research.Treat salads and soups as fresh opportunities to paint a rainbow, and don’t let a meal hit the table without a side of vegetables.

Add seeds Sprinkling seeds into salads and porridge adds flavour, crunch and nutrition. Brimming with fatty acids, they’re also great sources of vegan protein and fibre.

Add probiotics The evidence supporting probiotic use continues to mount. Adding some sauerkraut to the side of your plate, or snacking on probiotic yogurt, is a wonderful way of supporting gut microbial balance.

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B E AU T Y

The natural alternative to botox Can a facial inspired by shamanic Native American Indians really help turn back the clock? Lynda Hamilton Parker headed along to Clare Arnold Therapies in South Queensferry to find out…

Clare Arnold is one of only a handful of therapists in Scotland qualified to deliver Ziggie Bergman’s Zonefacelift, which combines holistic facial (depending on the treatment), hot towels, Japanese facelift massage, quartz crystals, Guasha, specialist tools and Native American healing. The new treatment, which incorporates both ancient and modern healing and sculpting techniques, has been dubbed ‘the natural alternative to botox’ – so naturally I’m curious to see if it could work for me. Clare starts with a few relaxation techniques and, as my tension ebbs away, she embarks on a full facial reflexology treatment using a special, spiritual elixir developed by Ziggie herself. I’m told the amethyst crystal-infused elixir is a unique blend of oils and healing herbs designed to hydrate and tone the skin, giving a more youthful appearance. Inspired by Ziggie’s time living with shamanic Native American Indians in New Mexico, it’s applied alongside a ‘smudging’ technique to help bring peace and harmony, enhance wellbeing and support and lift the spirit. The elixir smells amazing and feels light and nourishing on the skin. Every Zonefacelift treatment uses this elixir which is applied several times throughout the treatment to enhance the experience. The result is a wonderfully luxurious and aromatic mind, body and soul experience. In fact, I’m almost asleep as Clare works her magic. While I’m in a state of very deep relaxation, she works on the entire body and all its systems through reflexes in the face. Then it’s time for some invigorating and stimulating facial massage techniques using a facial roller, quartz crystals, and Guasha tool to help lift, tone, sculpt the face and boost collagen production. I leave feeling peaceful and relaxed yet full of vitality. My skin is glowing and I can see a definite reduction in swelling around my eyes. The effects of Zonefacelift are cumulative so I’ll need a few more treatments before I really notice the effects. But based on my first treatment, I’ll certainly be going back!

To find out more, or to book an appointment with Clare, visit clarearnoldtherapies.co.uk Read more at zonefacelift.com

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PRO M OT I O NA L F E AT U R E

The best kept secret in natural beauty

Dr. Hauschka has 50 yearsâ&#x20AC;&#x2122; experience as a global pioneer of 100% natural and certified organic products. Dr. Hauschkaâ&#x20AC;&#x2122;s long standing belief is that our skin inherently knows how to look after and renew itself. This is why their products are formulated to not take over these tasks. Instead, they support and nurture your skins natural renewal process, helping to promote calm and balance. All of their products are formulated with unique, high-quality plant extracts and 100% natural ingredients from organic and bio-dynamic sources.

All Dr. Hauschka products are free from synthetic fragrances, dyes and preservatives, as well as mineral oils, silicones and PEGs (Polyethylene Glycols). Being NATRUE-certified is a guarantee that products are as natural as can be. Dr. Hauschka is a cruelty-free brand, creating skin care through sociallyresponsible business practices from sourcing to production. Find out more at drhauschka.co.uk

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PRO M OT I O NA L F E AT U R E

Skin

SOS

Whatever your skincare problem, Dr. Hauschka has the solution!

PROBLEM:

Dry, sensitive skin prone to redness SOLUTION:

Rose Day Cream – This classic in the Dr. Hauschka Skin Care range captures the diverse powers of the rose to nurture and protect dry and sensitive skin. It combines soothing rose ingredients with other precious extracts, including shea butter and avocado oil, to help rebalance redness and restore the skin’s natural moisture balance resulting in a visibly nourished and strengthened complexion.

PROBLEM:

Sore sensitive eyes as a result of irritation SOLUTION:

Eye Revive – With spring, the season PROBLEM:

Oily, blemished and unsettled skin SOLUTION:

Clarifying Day Oil – Dr. Hauschka’s Clarifying Day Oil uses 100% natural ingredients such as carrot and calendula to reduce the oil production in skin. The product’s carefully selected botanicals work with the skin’s surface to restore balance and calm redness. Over time continued use can help to settle the appearance of blemishes and visibly refine pores.

of hayfever, just around the corner Dr. Hauschka’s Eye Revive ampules are always useful to have to hand. Combining caring eyebright with soothing chamomile and black tea, this refreshing herbal solution works to reduce the appearance of puffiness around the eyes and soothe signs of strain. Apply to cotton pads and rest over eyelids to refresh and revitalise your outlook.

SPRING 2019 | HOLISTIC SCOTLAND

PROBLEM:

Sensitive, stressed or irritated skin SOLUTION:

Soothing Mask – During the change in seasons many skin conditions can become susceptible to sensitivity and irritation. Dr. Hauschka’s Soothing Mask is formulated to offer complexions relief when they are in need of a little extra care. Formulated with shea butter, coconut oil and quince seed, it works to calm and balance stress induced redness to restore skin to a soothed and moisturised state.

PROBLEM:

Tired, dull, dehydrated SOLUTION:

Revitalising Day Cream - Treat your skin to an instant dose of hydration with Dr. Hauschka’s revitalising Day Cream. Rich in caring botanical oils and nurturing plant extracts such as carrot and anthyllis, its light emulsive formula works to restore moisture and balance oil on this skins surface. As a result, complexions are left radiant and comfortably moisture ready for the day ahead.

SKIN CARE HEROES NEW Eye Make-up Remover The latest addition to Dr. Hauschka’s classic cleansing routine, their NEW Eye Makeup Remover uses a caring bi-phase formula to gently yet thoroughly remove all traces of eye make-up including stubborn waterproof residue. Tested by ophthalmologists, its formulation includes sesame and sunflower oils, eyebright and rose water, these ingredients work together to nourish and soothe the delicate eye area as well as conditioning eyelashes and eyebrows over time.

Facial Toner A true multi-use product, Dr. Hauschka’s Facial Toner can be used to care for numerous skin conditions and concerns. Its refreshing formulation can be applied as toner to settle pores and prepare skin for moisturiser. It can also be applied after make-up to improve the staying ower of your Foundation. Throughout the day it can be used to revive complexions or applied after exercise for instant refreshment. And there’s more, men can also apply it as a caring aftershave.

www.drhauschka.co.uk Products available from Jan de Vries. Find your nearest store at www.jandevrieshealth.co.uk

PROBLEM:

Reddened, unbalanced complexions SOLUTION:

Dr. Hauschka Colour Correcting Powder – Considered the fourth step in their skin care routine, Dr. Hauschka Make-Up is formulated with the same 100% natural ingredients as the rest of their product range. Their Colour Correcting Powder brings together caring botanicals with lightreflecting mineral pigments to lighten shadows and reduce the appearance of redness. It can be used alone or over Foundation to give skin a wonderfully lit and luminous appearance.

SPRING 2019 | HOLISTIC SCOTLAND

ECO LIVING

Ethical food storage

all wrapped up Wax wraps, in various forms, have been around for a while and are already firmly established as the go-to plastic food storage alternative in many parts of the world. But it’s only now that Britain is starting to sit up and really take notice. They have surged in popularity over the last 12 months – thanks, in part, to increasing public concern over the environmental impact of single-use plastic. We caught up with Kim Dicker of Leaf Natural Food Wraps in Markinch to find out how they are made.

1. Kim starts by washing and line-drying the fabric.

2. She cuts various fabric shapes before soaking them thoroughly in a blend of melted bees wax or plant waxes, pine resin and jojoba oil.

The wraps are then hung up to set.

4. If Kim is making calico wraps, she’ll stamp them first with her original lino-cut designs using environmentally friendly fabric ink. She then heat-sets the ink before the wraps are ready for waxing.

For vegan-friendly wraps, Kim replaces the bees wax in her recipe with a blend of soy and candelilla waxes and uses separate equipment to avoid cross-contamination.

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Inspired by the good life

A NATURAL, REUSABLE ALTERNATIVE TO PLASTIC FOOD WRAP Leaf Natural Food Wraps are available as 100% cotton or calico wraps coated in a choice of bees wax or vegan-friendly candelilla wax. They can be washed and re-used over again. They’re also tough enough to last many months and are compostable at the end of their lives.

Former historian Kim started making wraps in 2018 in line with her own desire to become more environmentally friendly and was amazed at how quickly she was able to stop using plastic. “Armed with only a few wraps, we were able to stop using cling film and sandwich bags altogether,” says Kim. “It was a real eye-opener.” “Like many people, environmental awareness is a gradual journey for me. The more I learn, the more I’m able to implement small changes.” “That said, I’ve taken some larger steps recently and we are now completely free of single-use bottled products in our bathroom. I also make my own moisturiser, lip balm and household cleaner and throw-away cloths and sponges have been phased out in favour of washable and compostable alternatives.” “We’ve also worked hard to establish an edible garden, with many fruit trees and berry bushes, and a large vegetable plot.” It was this journey towards greater sustainability that inspired Kim to start experimenting. She had no idea the wraps would soon become a viable enterprise. “Almost immediately, friends and family started asking for them and, by summer, wider interest in the wraps had grown to the point where it was worth investing in the idea as a business. Much to my astonishment, it’s now my sole occupation!”

You can pick them up at most local fayres and markets in Fife, or from the following independent shops: • The Munro, Markinch • Seawitch, Kinghorn • Post & Pantry, Aberdour • The Tack Room, Cambo • Change Works, Burntisland • Greengate Gallery, Culross • Wee Kingdom, Cupar Kim also takes orders via the Facebook page, or by email, and can dispatch them by post. Find out more at facebook. com/leafnaturalfoodwraps or email leafnaturalfoodwraps@gmail.com

Foxes & Favourites Kim’s most popular design features foxes, while her calico, hand-printed ‘CHEESE’ design has become a best-seller. But her personal favourite is much more muted and natural-looking. “I just love the ‘old parchment’ look and feel of the calico after it’s been waxed. It appeals to the historian in me!” Picture credit: Barry Sullivan

SPRING 2019 | HOLISTIC SCOTLAND

T H E G R E AT OU T D O O R S

Inspired by nature… Rustic Spring and Summer Weddings Celebration ideas that don’t cost the Earth Beautifully simple, full of spirit and incredibly intimate, the only imprint these wedding ideas are likely to leave is on your heart.

The venue

Barns and yurts are great rustic wedding venues, but nothing weaves nature into your ceremony quite like the great outdoors. If nature and the great outdoors are important to you and your betrothed, why not plump for a ceremony outside – loch-side, for example? Surround yourselves by wildlife and nature at the likes of The Ecology Centre in Kinghorn, where small and intimate weddings are a speciality. Or, you might like a ceremony on the beach, or in the grounds of a luxury eco-hotel such as The Lovat Loch Ness.

The invites

Conventional paper wedding invitations inevitably ends up in the rubbish bin but have the details printed on 100% cotton and they can be used again and again! Original Wedding Tea Towels are a great alternative to traditional stationery for quirky couples who want to do something different – and eco – as part of their big day preparations. Find out more at weddingteatowels.co.uk

Rings inspired by nature

Capture a moment and wear it forever with a ring inspired by the great outdoors. Eco Wood Rings, for example, are formed from the wood of fallen trees and are beautiful keepsakes for couples who like to do things differently. Visit ecowoodrings.co.uk

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Flowers

Go for a wild and natural look by keeping it simple and choosing flowers in season which are homegrown or sourced locally. Sunflowers and thistles make a vibrant combination. Check out the Country Garden Company in Cupar for inspiration: thecountrygardencompany.co.uk

Save the date! The Ecology Centre’s first ever wedding fayre in Kinghorn on 24 March is set to bring together the best local suppliers, show off its wonderful lochside venue and highlight all that it can offer for your big day. Find details at theecologycentre.org, call 01592 891567 or email admin@theecologycentre.org

Favours

Go for something that will have a lasting effect on the environment, such as bee bombs or wildflower seeds. Visit wildflower-favours.co.uk for more.

If you’re anything like us, making a conscious effort to align yourself with companies who are planet-friendly is important when making the big decisions of our lives. With an Eco Wood Ring you can go against the grain without compromising, knowing that your beautiful handcrafted ring won’t cost the earth. At Eco Wood Rings we delight in helping you capture your story in a ring - perhaps by inlaying wood from your favourite tree, sand from the beach where you got engaged or even the vinyl from your first dance. The possibilities are quite literally endless and the results are always very special indeed. Choose from our collection of pre-designed rings or create a custom ring. Each ring is one-of-a-kind made to order from our own sustainable materials or those supplied by you. To find out more or arrange a meeting to discuss your designs visit www.ecowoodrings.co.uk

SPRING 2019 | HOLISTIC SCOTLAND

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03/10/2018 11:31

T H E G R E AT OU T D O O R S

Eco luxury on the banks of Loch Ness Columnist Ali Cullen checks in to The Lovat, an eco-conscious hotel in Fort Augustus overlooked by misty mountains, with dreamy views of Loch Ness

Walking into the hotel from the loch side, The Lovat feels like a country manor house with wood panelling, luxuriously traditional furnishings, and a log fire, which harks back to its long history. Yet, in the bedrooms, itâ&#x20AC;&#x2122;s a world of bespoke design. The Loft Rooms have just been renovated to reveal muted colours, which bring a cool, harmonious feel to the rooms. In the Waypoint bar and Brasserie, pale wood blends with gleaming glass and light glints off the extensive lineup of spirits, which include more than 50 Scottish gins. The food not only tastes exquisite but looks amazing too. The plant-based menu offers jewel-like vegan creations which look almost too good to eat. When you do, they stimulate your imagination as well as your taste buds. And the beds are so comfortable that only the thought of what lies in store for breakfast will motivate you to get up in the morning!

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BOOK A STAY If waking up to beautiful mornings, with mists clearing off the loch and plenty of walking in the great outdoors between Inverness and Fort William, sounds like your idea of heaven, why not book a stay at The Lovat Loch Ness for yourself? Find out more at thelovat.com

Outdoor activities The Lovat’s friendly staff are well-versed in recommending things to see and do nearby. The Great Glen Way and National Cycle Network Route 78 are easily accessible for walkers and cyclists, while the Caledonian Canal is within a few hundred yards for walking or swimming. If you prefer not to paddle your own canoe, boat trips leave from within sight of the hotel. While you’re there, pop in to the new Wildcat Café in Fort William for some seriously good vegan food.

Etape Loch Ness Put a note in your diary to join Etape Loch Ness, a sporting event which sees hundreds of people saddle up to follow a 66-mile route around the loch on closed roads. It’s a great opportunity to cycle a stunning route without any interruptions or traffic. The cycling sportive, which leaves from and ends in Inverness, attracts people of all ages, including beginners, seasoned cyclists and charity fundraisers. Cyclists push through Lochside villages, past historic Urquhart Castle and take on one of Scotland’s best-known hill climbs. This year’s event takes place on Sunday, 28 April, with a limited number of places still available for riders who pledge to raise a minimum of £100 for Macmillan Cancer Support. Visit etapelochness.com

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Where sustainability equals survival The hotel can trace its origins back to 1869, when it was simply known as ‘The Inn’. Fast-forward to the present day and managing proprietors Caroline and Sean, who is also the head chef, are ahead of the curve, with ecological concerns at the top of their agenda. The business is grounded in carbon management practices and sound environmental performance and has won a multitude of green awards. This translates practically into well-thought out policies, which include a bio-mass woodchip burner, eco-friendly cleaning products, and even recycled pens and paper in the bedrooms. The loo roll is recycled, the gorgeous toiletries squeaky clean, and suitable scraps that aren’t composted are put out for the local birds to feast on.

“For me, sustainability is another word for survival.” CAROLINE GREGORY, CO-OWNER OF THE LOVAT LOCH NESS

Sean forages for local ingredients and grows his own herbs, fruit and vegetables. There are even extra discounts on offer if you arrive on foot or by bike. If you fancy bringing a pet with you, rooms with privately enclosed gardens are available. The Lovat Loch Ness is a beautiful place to stay, both inside and out. If you’re interested in treading lightly on the planet while holidaying, it’s a total joy.

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T H E G R E AT OU T D O O R S

r o f p u e l d Sad E R U T N E ADV

Cycling can boost your mood and keep your weight under control. Doing it regularly can even reduce your risk of chronic illness, such as heart disease, type 2 diabetes and stroke. Not only that, but it’s one of the most environmentally friendly ways to travel. Combine cycling with train travel, which is thought to have a lower carbon footprint than road travel, and you have a winning combination. Is there any better reason to get in the saddle this Spring and embark on an outdoor adventure?

5 OF THE BEST CYCLING HOLIDAYS BY TRAIN Kate Andrews of Loco2, the ticket comparison and booking platform for trains in the UK and Europe, share some of her favourite cycling trips.

CAIRNGORMS NATIONAL PARK, SCOTLAND

Hop on the train and you’ll be in the wilderness in no time. Families can ride safely along quiet roads, while those looking for a challenge can head out into the spectacular mountain landscape or even onto dedicated mountain biking trails. Though it feels remote, there are plenty of pit stops linked by cycle routes, so you’re never far away from civilisation.

MUNICH TO VENICE, GERMANY, AUSTRIA, & ITALY

This long-distance route from Munich to Venice is the easiest way to cross the Alps on two wheels. You might not feel that way on some of the uphill climbs but luckily the most challenging stages over the Alps, including Innsbruck–Brenner, can be shortened by train through the scenic Brenner Pass. Route information: muenchen-venezia.info/

Route information: visitcairngorms.com/onabike

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Continued on page 64

PRO M OT I O NA L F E AT U R E

Spring and summer glamping with Wigwam® Holidays It’s time to put away your winter woollies and dig out your spring and summer attire. The warmer weather is a great excuse for glamping! Golden daffodils, spring lambs and the summer months ahead make this a great time to think about taking a well-earned break with Wigwam® Holidays, which has a range of luxury camping cabins throughout the UK.

With 33 sites across Scotland, you can book a heated, insulated cabin next to a Scottish loch, as a base for stargazing on the Isle of Skye, or to enjoy the spectacular Highland views. Relax and create unforgettable memories with one of the UK’s leading glamping accommodation providers. Warmer days mean lighter nights and glamping delights!

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T H E G R E AT OU T D O O R S

VIA RHONA, FRANCE

The ViaRhôna has a grand ambition – to create a cycle path along the banks of the Rhône all the way from Lake Geneva to France’s Mediterranean beaches!

Saddle up for ADVENTURE

Though some sections are yet to be built, this impressive 500-mile cycle route takes you from the banks of Lake Geneva, through Lyon and the vineyards Cotes du Rhône to the picturesque vistas and villages of Provence. You can ride, almost uninterrupted, all the way to the Med. Route information: en.viarhona.com/

VIA VERDE, CATALONIA, SPAIN

There are 2,400 kilometres of Vía Verde - aka ‘green-ways’ - all over Spain – each reclaimed from disused railway lines for use by walkers and cyclists. There are more than 100 itineraries to choose from and each one is safe, quiet and traffic-free. Route information: viasverdes.com/en/

THE NETHERLANDS

No list of great cycling trips would be complete without mentioning the Netherlands. In cities, almost every street can be safely cycled along and if you venture further afield, you’ll find a dense network of cycle routes which span almost the entire country. Route information: hollandcyclingroutes.com/

How slow can you go?

unique experiences combining food, culture, history, people and landscapes.

If you’re a fan of slow travel, you’ll be pleased to hear The Slow Cyclist has introduced Zagori in Northern Greece to its list of destinations.

Here, you can join like-minded people for whom slow-cycling is a way of life and get the most out of your time on and off the bike – whether you like pottering along the dusty back-roads, inching up soaring mountains, or winding through wildflower meadows.

The Slow Cyclist, which is all about slowing down, looking up and enjoying the journey, specialises in guided cycling and walking holidays for small groups to the likes of Rwanda, Tuscany and Transylvania. Its guides believe a good holiday means getting under the skin of a place and so create

Electric bikes are available too, to make sure the trips are a good choice for even the slowest cyclist! Find out more at theslowcyclist.co.uk

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COMPETITION

Enjoy a family break with Forest Holidays Spring is when the forest comes to life. So when better to get back to nature and create unforgettable memories – especially after the long winter?

We have a voucher worth £275, courtesy of Forest Holidays, up for grabs for one lucky winner and their family to embrace the great outdoors. Choose from a cabin set deep in woodlands, on the edge of a mighty loch, or in a bright forest meadow and make your holiday your own, whatever the season. Summer is the perfect time for tree-climbing, having a picnic or barbecue, then enjoying your private hot tub at the end of the day. In Autumn, wrap up for long walks, with the crunch of leaves beneath your feet then cosy up in your woodland cabin retreat. Or turn winter moments into lifetime memories as you escape the cold and soak in the hot tub as this magical season takes hold.

Whichever time of year you choose, you can spend your forest break at one of 10 idyllic Forest Holidays locations, such as Ardgartan Argyll or Strathyre in Scotland. To be in with a chance of winning, just email your name, address and telephone number, with Forest Holidays in the subject line, to competitions@ holisticscot.com by 12 noon on 1 April 2019. You’ll be entered in the prize draw, the winner of which will be drawn at random after the closing date.

Terms & Conditions: The prize includes a £275 Forest Holidays gift voucher, which must be redeemed by 30 April 2019 and the holiday taken by 30 April 2020, subject to availability. The prize is non-transferable and cannot be used in conjunction with any other offers, promotions, or discounts. The winner is responsible for transport to and from their chosen location. No part of the prize is exchangeable for cash or any other prize.

READER OFFER Enjoy 5% off your cabin accommodation at Forest Holidays using code HOLISTIC19 at forestholidays.co.uk or by calling 03330 110 495. Terms & conditions: The code is valid until 30/04/2019 for breaks taken before 30/04/2020. May not be used in conjunction with any other offer and cannot be applied retrospectively. Forest Holidays reserves the right to withdraw this offer at any time.

SPRING 2019 | HOLISTIC SCOTLAND

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