DECEMBER - JANUARY 2019
IsN W upply year’s
A
tish of Scot ea! t Blend
Why New Year’s resolutions are out and vision boarding is in!
BOOST
your winter immunity in 10 easy steps Don’t Miss
|
FREE
Win a Babyopathy bundle
DIY HERBAL REMEDIES FOR COLDS AND FLU
5
WAYS TO BEAT LONELINESS THIS WINTER
WINTER WONDERS IN THE CAIRNGORMS
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FROM THE EDITOR
Welcome… …to the December/January issue of Holistic Scotland Magazine – and our new look! Inside, you’ll find lots of feel-good features designed to help you survive the winter and all its maladies without having to succumb to bed rest and paracetamol! I’m also excited to bring you three amazing give-aways in which you could win a Babyopathy bundle, a year’s supply of Scottish Blend tea and the ultimate feel-good hamper in Win everything on the page. And I’d like to welcome another new face to our Holistic Scotland Magazine team of contributors. Jane MacDowall of the Simple Art of Being You joins us as a columnist and looks forward to sharing her tips to help us all live more fulfilled, purpose-driven lives. Last but not least, congratulations go to last issue’s competition winners Alexandra Imrie, Fay Yule, and Tracy Chalmers, who won our ishga, Perthshire Folk Tales and Cathrin Brodie Flora Tote give-aways respectively. As always, feel free to get in touch to share your thoughts and suggestions by emailing me directly at lynda@holisticscot.com Wishing you a Merry Christmas and a Happy and Healthy New Year.
Lynda Hamilton Parker Publishing Editor Holistic Scotland Magazine
HolisticScotMagazine
HolisticScotMag
HolisticScotlandMag
www.holisticscotland.com D E C E M B E R - J A N UA R Y 2 0 1 9 | H O L I S T I C S C O T L A N D
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Contents
10
Win a Babyopathy bundle
ON THE COVER… 14
25
Boost your winter immunity in 10 easy steps…
Win a year’s supply of Scottish Blend
56
58
Why New Year’s resolutions are out and vision boarding is in
Winter wonders in the Cairngorms
Contributors
4
Katrina Mather Columnist
Marie O’Neill Columnist
Pamela Spence Columnist
Leonie Gordon Columnist
Ali Cullen Ask Ali
Jane MacDowall Columnist
D E C E M B E R - J A N UA R Y 2 0 1 9 | H O L I S T I C S C O T L A N D
12 What’s new in natural health?
18
20
Ask Ali
5 remedies to help you ward off colds and flu
22 Are you getting your RDA of tea?
ways to beat 30 5loneliness this
28 What is energy medicine?
winter
34 Mindful drinking 38 Discover Face Yoga and look 10 years younger
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42 Win everything on the page
Yoga vs pilates – which one is right for you?
44 Good gifting 64 Bathe your way to wellness
Holistic Scotland Magazine: 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: February/March 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.
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G R E AT M O N T H S
December and January are great months to…
Head for the winter sun Give something back Giving doesn’t have to be all about gifting. Why not volunteer for a cause that’s close to your heart? The British Heart Foundation has launched ‘Operation Elf’ and is calling on volunteers to step in and lend a hand at one of its shops to help raise money for life-saving heart research. Find out more at bhf.org.uk
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According to AXA PPP Healthcare, winter sunshine could improve our general health and lift our mood, so you might want to consider a holiday abroad. Just make sure you book a destination that enjoys yearround sun!
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Get some exercise Whether it’s a walk in the woods or a pilates class, make sure you get some form of exercise every day. Staying active boosts immunity, aids digestion and produces feel good endorphins.
Look after your skin and hair Skin and hair can really suffer in winter and need more nourishment in cold temperatures. Use products with quality ingredients and stay well moisturised and hydrated. That goes for both men and women!
Eat well Avoid leftovers, preservatives and junk food, which will just deplete your body’s natural protection system. Fresh is best and a balanced diet with foods rich in serotoninboosting nutrients, such as dark chocolate, tofu and mushrooms, will help you feel your best.
Get more light in your day Whether you take a walk in the morning or on your lunch break, every extra minute of vitamin D can make a huge difference and help you avoid Seasonal Affective Disorder (SAD). If you are affected, light therapy has an 85% effectiveness rate and could be beneficial. According to experts at Time 4 Sleep, light therapy can work with only 30 minutes use per day for two weeks. D E C E M B E R - J A N UA R Y 2 0 1 9 | H O L I S T I C S C O T L A N D
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2019 EVENTS
DATES FOR YOUR DIARY
Transform Your Life, Transform Yourself Day Workshop 5 January 2019, Calm On Canning Street, Edinburgh This transformational day workshop has been designed to help you take stock of where you are in life, deepen your own personal connection, and help you reach beyond self-limiting beliefs to realise your full potential. The course combines mindfulness techniques and coaching exercises to help you find your own answers and create your own vision for the future. Themes include exploring limiting beliefs, self-love, habits and how to change them, accountability, and the law of attraction. Find out more at facebook.com/trueconnection
Fitness and Wellbeing at Bowhouse 19 January 2019, Saint Monans Kick-start 2019 at Bowhouse’s first fitness and wellbeing event in the East Neuk of Fife. There will be more than 10 different classes to choose from, including yoga, pilates and aerial pilates, Metafit, spinning, Zumba, boxing and more. Follow up your work-out with some deli-style street food from Milly’s Kitchen, healthy snacks and various cookery demonstrations. Find out more at balcaskie.co.uk
Edinburgh Wellbeing Festival 26 & 27 January 2019, Usher Hall Get along to Edinburgh’s only festival dedicated to health, fitness and wellbeing for a programme of events designed to help you get fit, eat well and feel good. Edinburgh Wellbeing Festival brings together some of the biggest wellness industry names to deliver a weekend of talks, classes and workshops in the Capital. Headline speakers this year include rapper-singer-songwriter Professor Green, personal trainer Carly Rowena, Zen Buddhist monk and best-selling author Haemin Sunim, and Yoga Alliance instructor Yoga Ganesh. Check out edinburghwellbeingfestival.com
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DATES FOR YOUR DIARY
Scapa Fest 3 – 5 May 2019, Ardkinglas Estate, Loch Fyne Scapa Fest is the UK’s first festival to bring together yoga and adventure in one of Scotland’s most stunning locations. This year’s line-up includes eco fashion designer, Linda Thomas who made a ball gown crafted from 1.5 tonnes of marine waste; outdoor philosopher, environmental activist and avid cyclist Kate Rawles, who recently completed a Colombia to Cape Horn bike ride, and Ilka Schroeder, who runs a portable roll-out yoga studio on a small island in Northern Germany. The festival is raising money to become 100% renewable-energy-powered. In 2018, founder and CEO Clemence Cocquet and ambassador Anna Neubert-Wood kayaked 54 miles from Glasgow to Edinburgh on the Forth & Clyde and Union Canal to kick-start the campaign. Find out more at scapafest.com
V in the Park 5 – 8 July 2019, Balloch O’ Dee Campsite V in the Park started life as Scotland’s very first outdoor vegan festival in summer 2018 and proved so popular that it’s back for 2019! The family-friendly itinerary features food, drink, inspirational speakers, live music and camping for the ultimate, guilt-free weekender. For more information and updates, visit facebook.com/VITPscotland
The Enchanted Forest 3 October – 3 November 2019, Faskally Woods, Pitlochry Put a date in your diary to visit The Enchanted Forest, the awardwinning light and sound spectacular at Faskally Woods in Pitlochry, in 2019. Inspired by nature, the show combines breath-taking visuals, stateof-the-art technologies and a powerful musical score against a backdrop of one of Scotland’s most breathtaking woodland locations. Not only will the time outdoors boost your health and wellbeing, you’ll experience the ultimate in forest bathing under a canopy of 25 different tree species. For tickets, visit enchantedforest.org.uk
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FAV O U R I T E T H I N G S
A few of our favourite things… Dr Bronner’s Peppermint Pure Castile Liquid Soap This season, we can’t get enough of Dr Bronner’s Peppermint Pure Castile Liquid Soap, whose minty freshness leaves our skin tingling long after we step out of the shower. The range, which is America’s top-selling natural soap brand, recently picked up an awards trilogy for its pure, organic credentials. It has 18 different uses, from shampoo and shower gel, to washing up liquid and laundry detergent and is packaged in 100% postconsumer recycled bottles. Bronner was a third-generation soap maker, who spent his life renouncing hate and war as part of his personal mission to unite mankind. His strong views and lectures landed him in a mental asylum in Chicago, but he later escaped and continued with his message in California. He gave his peppermint liquid soap away during his talks but soon realised people were taking it without listening to him speak. As a result, he started writing his philosophy on the bottle in tiny script, which is still used on the packaging today. Pick up a bottle at your local, independent health shop or selected organic farm stores. Find out more at drbronner.com
Breathe Journals The new series of Breathe Journals includes the List Journal, Mindfulness Journal and Wellbeing Journal – all of which are pocketsized, interactive and offer a taste of Breathe magazine, which is designed to help you make time for yourself. The Breathe List Journal, for example, helps you explore the past, present and future. With space to record personal reflections and aspirations, you can use it as a ‘been there, done-that and got the T-shirt’ journal, as well as a ‘would-like-to’ guide to help achieve your goals and live your dreams. The Breathe Mindfulness Journal is filled with simple exercises designed to help calm the mind, rejuvenate the body and restore balance to busy lives. Last but not least, the Breathe Wellbeing Journal is all about positive thinking, creative escapes, eating well, spending time outside and regular exercise. Pick one up for yourself, or as a gift, at amazon.co.uk 10
D E C E M B E R - J A N UA R Y 2 0 1 9 | H O L I S T I C S C O T L A N D
Ponderlily 2019 Weekly Planner This newly-released Weekly Planner from Ponderlily is elegant, eco-friendly and ideal for any woman who wants to put wellness on her agenda in 2019. Some of its unique features include room to reflect each week on goals and habits; space to write intentions; inspiration to help you recharge and reflect on gratitude; an hour-by-hour breakdown of each day, and a Monthly Road Map for aspirations. Available in three different colours, the 2019 Weekly Planner is designed to help you plan, pursue and seize the things that matter most in life. Browse the collection at ponderlily.com
Win a Babyopathy bundle! AROMATHERAPY FROM THE VERY FIRST THIN BLUE LINE The sensory experts at Babyopathy have unveiled a brand-new collection of 100% natural essential oils designed for expectant and new mums – and we have one to give away! The range includes nine thoughtfully blended oils to support mums-to-be from the thin blue line on a pregnancy test, to childbirth and beyond. Each blend has been designed to help expectant and new mums slow down, reconnect and refresh to avoid stress during and after pregnancy. Founder and natural parenting expert Angela Spencer says, “I hope the range helps all women to incorporate a few minutes of calm in their
day, taking a few moments to recognise how strong, beautiful and amazing their bodies are.” To be in with a chance of winning a Babyopathy bundle, which includes seven essential oils from the new collection and a 110ml bottle of Bump & Bits Pregnancy Massage Oil, email your details, with Babyopathy in the subject line, to competitions@holisticscot.com, by 12 noon on Friday, 25 January 2019. Find out more at babyopathy.com SAFETY NOTE: Babyopathy recommends if women haven’t used essential oils before pregnancy, NOT to use them on the skin until the second trimester. In this instance, it recommends diffusing and inhaling only during the first trimester.
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H E A LT H
What’s new in natural health? Lava Shells
Sublingual Vitamin D3
Dubbed the ‘new hot stones’, Lava Shells are fast becoming one of the most sought-after heated massage treatments in the wellness industry. With the Lava Shells massage now offered in more than 2,000 spas and hotels across the UK, Shared Beauty Secrets has launched its own Lava Shells Self-Heating-Spa-At-Home Massage Kit to help us all recreate the relaxing and therapeutic effects at home. Find out more at sharedbeautysecrets.com
It’s recommended we all take a daily vitamin D supplement during the winter months and these tiny micro tablets, which are designed to be taken under the tongue for faster absorption, make it even easier to get our recommended dose. Available at water-for-health.co.uk
Turmeric Oral Spray
Naturopathica’s CBD Lozenges are the only CBD lozenges currently available in the UK. Each high-strength, chewable pastille contains 10mg of CBD. Thanks to their citrus flavour, they’re much more palatable than other CBD oil products, whose taste is naturally bitter. Shop at naturopathica.co.uk
For maximum health benefits, research suggests turmeric is best taken as an oral spray and absorbed through the soft tissue in the mouth. For that very reason, BetterYou’s Turmeric Oral Spray was recently voted Best Vitamin & Supplement in the Janey Loves Platinum Awards 2018. Pick one up at your local independent health store or find out more at betteryou.com
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CBD Lozenges
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VitaGummies Getting vitamins into teens and young adults isn’t always easy but Bioglan’s reformulated VitaGummies can at least make it much more palatable. The range, which is now made with pectin and, therefore, suitable for vegetarians, includes a Family Multivitamin ideal for supporting vitality and providing essential vitamins and iodine. Visit bioglan.co.uk
Gut Health Superfood Powder Said to support gut membranes, digestive enzymes and healthy stomach acids, this natural food supplement from sense* replaces the nasties with nutrients which help to heal and maintain a healthy gut. Available at senseproducts.co.uk
HEALTH NEWS Kefir could be the way to a man’s (healthy) heart Fermented foods could be the way to a healthy heart, according to researchers at the University of Eastern Finland. They have found that men who eat plenty of fermented dairy products have a smaller risk of coronary heart disease than men who don’t. Meanwhile, a very high consumption of non-fermented dairy foods has been associated with an increased risk of coronary heart disease.
Keep your gut happy and improve your night’s sleep Studies show that the microbiome is in constant communication with all systems of the body, including all sleep-related psychological functions, such as circadian rhythms, sleep and wake cycles and sleepregulating hormones. The microbes of the microbiome are constantly regenerating and dying to make a healthy internal ecosystem. Sleep-wake rhythms appear to work side by side and, if there’s an imbalance, our sleep and gut health can both be affected.
Get your heart pumping to boost good bacteria Exercise could do more than just help your waistline, according to a recent study which has found that people with better cardiovascular fitness have more of a certain type of good bacteria in their gut. “Lack of exercise is the single worst risk factor for heart disease in both men and women,” says nutritionist and fitness instructor Cassandra Barns. “Aim for 30 minutes of exercise a day. Every effort is a step in the right direction. Use the stairs, play with your children in the park, take up dancing – whatever it takes to increase your heart rate.”
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H E A LT H
T S O O Bour winter
y in y t i n u imm steps 10 easy
Don’t get caught out by colds and flu this winter, act now to build up your body’s natural defences!
1
Get plenty of sleep
Sleep is when our bodies release important hormones, restock energy stores and battle infections so getting a good night’s kip is essential. A magnesium supplement could help you to drift off and improve your sleep quality.
3
Avoid comfort food
Consuming high levels of refined sugar could compete with the absorption of vitamin C, which is essential for maintaining the normal function of immune cells.
4
Look after your gut
Most of your immune system is housed in your gut so it makes sense to start there. Try incorporating fermented foods or take a supplement, such as Bimuno.
2
Eat fresh
A diet rich in fresh fruit, vegetables and wholegrains will boost your immunity and promote good digestion.
5
Did you know? The height of cold and flu season typically spans January and February, with adults getting an average of 2-3 colds per year. According to experts at A.Vogel, last year’s cold and flu season was particularly bad, with coughs and congestion lasting well into April. It’s thought we contract 200 respiratory tract infections during an average lifetime, which means five years spent with nasal congestion, sore throat, headache and cough – and one year in bed.
Watch your alcohol intake
Alcohol and caffeine have a detrimental effect on the way your body absorbs vitamins and minerals so make sure you have plenty of alcohol-free days. CONTINUED ON PAGE 16
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HELP FIGHT COLDS AND
FLU
with Echinaforce
Hot Drink
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EchinaforceÂŽ Hot Drink Cold & Flu Echinacea concentrate for oral solution Traditional herbal medicinal product used to relieve the symptoms of the common cold and influenza type infections, exclusively based upon longstanding use as a traditional remedy. Always read the leaflet.
Available from health food stores. For further information please visit www.avogel.co.uk or call our helpline on 0845 608 5858.
H E A LT H
OinStT BoO er ur w
y ty in immunisteps 10 easy
6
Exercise daily
Exercise boosts immunity, aids digestion and produces feel-good endorphins.
Respect your body’s circadian rhythm
7
Make your own vitamin C supplement Take a preventative supplement
9
Taking echinacea can help to build immunity to prevent infection, as well as shorten the life of infections which are already present.
Try to maintain a regular routine - continued late nights and overwork can have long term effects on your general health.
8
Make time to relax
Regular production of excess histamine (the chemical our bodies release when we are stressed) can cause inflammatory and allergic diseases so try to find time for relaxation.
10
Be prepared
Be sure to stock up on natural remedies, such as sore throat pastilles and sprays, in case infection does strike.
CNM (College of Naturopathic Medicine) graduate Teresa Workman shares her recipe All you need for a pure, homemade vitamin C supplement is the peel of unwaxed, organic oranges or lemons. 1) Wash the fruits and soak them in a bowl of salted water for half an hour. 2) Rinse them thoroughly in cold water. 3) Peel the fruit and cut the peel into very thin strips, using scissors. 4) Leave the peel strips on a plate at room temperature for 3 days or until dry and crisp. 5) Store in a clean, dry container for up to a year. To use, break up strips into smaller pieces or grind in a coffee grinder. Add to a smoothie just before blending, or mix with some fresh juice. One heaped teaspoon of powdered peel is more than enough to get your daily supply of 100% absorbable vitamin C. Teresa graduated from CNM to become a nutritional therapist. Find out more about the courses available at naturopathy-uk.com
3 WAYS TO FIGHT BACK AGAINST COLDS AND FLU “With the cold weather threatening to undermine our immune systems, we must make a conscious effort to fight back,” says Water for Health’s Ronnie McCluskey.
to flush out unwanted toxins. By the same token, nurturing proper body pH balance facilitates toxin removal and helps prevent your immune system becoming compromised.
“First, make sure to get enough vitamin D. Since we don’t see nearly enough sunlight in Britain from October to March – and since dietary sources are scarce – a supplement is your best bet.
“Diet-wise, it’s best to eat natural: cut down or cut out processed foods, make a point of getting enough vitamin A, B12 and C, and though it might seem ambitious, shoot for 7-10 portions of vegetables and fruit per day. Your body will thank you.”
“It’s also prudent to maintain hydration levels, as adequate water intake ensures our kidneys are able
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Find out more at water-for-health.co.uk
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H E A LT H
Ask Ali Nutritional therapist Ali Cullen of A.Vogel answers your health questions. This issue, she tackles coughs and colds
Q.
I had a terrible time last winter with what felt like endless colds and a cough that went on for ever. What can I do to protect myself this winter – and avoid missing out on parties?
A.
The party season actually increases your risk of infection, as you will encounter guest bugs along with your human guests! In addition, struggling to keep up with late nights and extra social commitments reduces the energy you have available for recovery, leaving you with that miserable legacy of coughs and catarrhal congestion. So, take echinacea daily through the winter months; keep your intake of vitamin C-rich foods high; get as much sleep and rest as you can around the festive arrangements; and watch your alcohol and refined sugar levels. Overindulgence sadly puts your immune system under more pressure, making a swollen nose another feature of the post-party doldrums. Add a few fresh fruits to the top of drinks for an extra dose of C.
Q.
I had a cold a couple of months ago and have been left with a minor cough, and it’s really getting to me – stops me getting to sleep at night. I’ve been to the doctor and it’s not asthma or an infection – help!
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A.
The reason for a lingering cough is often that the original viral infection damages the respiratory tract lining, which makes it vulnerable to another viral or bacterial infection. Your immune system sends out floods of mucus to bind and sweep away the bug, and you have to cough it out. You can be coughing up residual mucus long after the infection has gone if your respiratory tract has taken a real battering. Keep your vitamin C intake high, drink plenty of plain water to prevent the membranes drying out, and use the herbs ivy and thyme to ease hacking coughs and thin the mucus to make it lighter to shift. Avoid environmental irritants such as smoke, harsh cleaning agents, and dusty areas. Warm drinks will soothe your throat whilst things heal up.
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Echinacea
Elderberries
Q.
I really dread the winter because I get so cold – sometimes nothing seems to warm my feet except a hot bath! My mum used to get chilblains and I don’t want to end up with those – how do I warm up other than adding even more layers?
A.
It sounds as if you have low blood pressure, which is not medically concerning and therefore tends not to be flagged. It will, however, leave you chilly and tired, with a tendency to light-headedness. In women, mild anaemia (low iron levels) can contribute to low blood pressure. Anaemia is often due to heavy periods. If you think this might be part of the problem, take a natural iron tonic such as Floradix, which won’t upset your stomach. Use ginkgo biloba tincture to perk up your circulation in the meantime, as it is particularly good at getting blood to your hands, feet and head – the chilliest parts! A short 10-minute burst of exercise first thing in the morning will get your metabolism fired up for the day ahead - a brisk walk around the block or jumping about to a favourite track will do fine.
These beautiful dark purple/black berries are well known as a delicious ingredient in drinks, providing a dense source of nutrients alongside the tart and stimulating taste. Research shows the effectiveness of the berries against flu. Like echinacea, they block the virus from leaving infected cells to spread further. Try them in a hot drink to soothe cold or flu symptoms and therefore reduce the need for medication such as painkillers, cough medicines and antibiotics. Painkiller overdose is an increasing problem, as is antibiotic resistance. Conventional medicated drinks may also be contraindicated with heart disease, hypertension, hyperthyroidism, and MAOIs (antidepressants).
Ask Ali anything! Send your health questions, in confidence to: askali@holisticscot.com Questions will only be published with your permission and will remain anonymous. Please note that Ali’s answers are not intended to take the place of medical advice. Next Issue: Stress & energy issues
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H E A LT H
Nature’s medicine Don’t let winter bugs give you the blues – there are lots of ways to build your resilience to unwanted visitors. Columnist Pamela Spence shares her fantastic five! Vitamin D – Vitamin D contributes to the normal function of the immune system and we make it when our skins are exposed to sunlight. Not much of that about just now, right? So make sure you stay topped up by taking a supplement throughout the winter months.
1
Garlic – in its raw form, garlic has potent antimicrobial action. Even better, while it attacks unwanted pathogens, it delivers prebiotic fibre to strengthen our good gut flora. While it is not strong enough to combat serious infection, taking raw garlic regularly can help keep things in check. An easy garlic remedy is garlic and onion honey.
2
20
Slice alternate layers of garlic and honey in a clean jam jar. Cover with honey and leave to infuse. Strain after a week and take a teaspoon whenever you have a cold brewing. Echinacea is a very clever plant that prompts your immune system to create more white blood cells (that fight invaders). Taken throughout the winter, or in larger doses at the onset of a cold, you may help reduce the severity of the symptoms or even avoid feeling rubbish altogether. A. Vogel’s Echinaforce is a great quality product.
3
Ginger tea – soothing and warming, taken as a traditional ginger and lemon infusion it can help to ease the symptoms of a cold or sore throat. Drink it hot to keep chills at bay.
4
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Elderberry – this beautiful native shrub bears berries in the autumn that are high in vitamin C and have an anti-viral action. Most of the problematic bugs we catch are viruses (which is the reason why anti-biotics will not help). However, taking an elderberry preparation throughout the season – or at least when you have a cough or cold may help. My favourite preparations are Pukka’s Elderberry Syrup or Sambucol for children. Of course the best way to ensure you have this medicine to hand is to make your own next year!
5
Keeping the viruses at bay
DIY Roob Sambuci To make your own elderberry syrup, which could help to boost the immune system and reduce inflammation, cook 2.27 kg of fresh berries with 453g of sugar to the thickness of honey. Take one or two tablespoons mixed with a small glass of warm water at night to treat colds and flu. Source: British Pharmacopoeia 1788.
We all groan a bit when it comes to cold and flu season, which can seem relentless as we bounce from one unwanted bug to another. Children and the elderly are particularly vulnerable and anyone with young kids in their lives will know they tend to be the snotty delivery system of a multitude of viral invaders. As pressure on the NHS grows and campaigns are launched to educate the public on antibiotics and how they won’t cure the ordinary cold (which can be caused by more than 200 different kinds of virus), it’s time to take the initiative to improve our chances of getting safely through the sniffly season. If you are generally healthy and don’t have underlying health concerns, there are lots of things you can do to increase your chances of staying bug-free this winter. If your situation is more complex, medical herbalists have a wide range of plant medicines at their disposal to dispense to patients. Some of my favourites include white horehound for coughs, elecampane as a warming expectorant and baptisia for sore throats. 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
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H E A LT H
Are you getting your recommended daily amount of tea? An old-fashioned brew could be just the tonic this winter. Thanks to its health-boosting properties, two cups a day could even save your life Tea really is the best drink of the day – not just because of its refreshing taste, but because of its powerful ability to improve our general wellbeing. Scientists are finding a growing body of evidence which proves how the powerful components in tea are helping to ease common health complaints and keep our minds and bodies in good working order. Research published in the American Journal of Nutrition has revealed that the health-enhancing flavonoids delivered by just two cups of tea a day reduces the risk of death from all causes by 40%.
Other studies have found that drinking tea could reduce the risk of cancer, heart disease, dementia, diabetes, high blood pressure and chronic inflammation. An exciting new report, entitled BREW KNEW THAT? For Good Health, It’s Always Tea Time, compiled by the Tea Advisory Panel (TAP) delves even deeper into the latest scientific studies surrounding the health benefits of tea. “Tea is the ultimate superfood as it provides around 80% of the flavonoids in the UK diet and 70% of our dietary fluoride,” says TAP member and dietitian Dr Carrie Ruxton.
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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
“Empowering people with the tools to heal themselves is my passion” Donna Eden
LOCATION Newbold House, Forres DATES
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
Turn Illness into Wellness This winter turn I into We and book an appointment with a Medical Herbalist.
Together we can help you get to the root cause of your health problems, no matter how complex it might feel. Together we can create an effective treatment plan to put you back in charge of your health and help you feel better again. We prescribe herbs and give nutritional advice. Together we can help you look, feel and function well. You don’t need to feel stuck with chronic grumbling health problems. We are here to help get you on track again. Our Consultant Medical Herbalists are Members of the National Institute of Medical Herbalists. Only £35 for the first hour long consultation and £25 follow up (fees do not include prescribed herbs). Affordable and Effective Integrative Health Care.
Wendy Kelly and Keren Brynes MacLean
The Kirkcaldy Herbal Clinic/ Health Food and More 132a St Clair Street, Kirkcaldy KY1 2BZ call: 01592 566446 visit: www.healthfoodandmore.co.uk
H E A LT H
Flavonoids are natural plant components which are linked to health benefits associated with their antioxidative, antiinflammatory and anti-carcinogenic properties. According to TAP, lab studies show that just one cup of tea delivers the same flavonoid activity as two apples, 3.5 glasses of orange juice or 10 glasses of long-life apple juice. “Tea and other herbal tea infusions are such familiar friends, we often overlook the number and range of health benefits they bring to the table,” says Professor Philip Calder of the University of Southampton.
“Two of the biggest drivers for illness and age-related physical and cognitive decline are oxidation and inflammation, and tea helps combat both.” TAP says dementia, heart disease, diabetes and cancers are all on the increase as a result of our ageing population, sedentary lifestyles and burgeoning levels of obesity. “Sustained lifestyle changes are required to reverse these trends, but this often begins with baby-steps,” says health and wellbeing specialist Dr Catherine Hood. “One very simple and effective way to reduce your risk is to drink tea on a daily basis.”
THE POWER OF TEA Following a range of studies, tea has been shown to: 1
Potentially cut the risk of dementia or delay its onset.
2
Enhance cognition and memory.
3
Reduce depression and anxiety.
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Cut the risk of heart and circulation problems by up to 20%.
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Cut the risk of type 2 diabetes by between 16% and a third.
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Help with weight control – thought to be because of the catechin content and positive changes in the gut bacteria.
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Help tackle high blood pressure – one study found drinking black tea could have a 10% effect at reducing blood pressure, while another found drinking green tea could reduce the risk by 46%.
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Improve oral health – one study found tea helped with 40% reduction in dental decay risk and could combat bad breath, reduce inflammation, bone reabsorption and the growth of bacteria association with gum disease.
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Help protect eyesight – research shows tea can reduce the risk of glaucoma and could reduce the risk of cataracts.
10 Give bones better protection and may help reduce the risk of osteoporosis.
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Black tea vs green tea Black tea is the one we drink most often in the UK, while green tea is more common in Asian countries. But did you know they’re both produced from the same plant? Black, green and Oolong tea are all produced from Camellia sinensis, with their distinctive flavours coming from different processing methods. The different methods may also explain why the health benefits of tea can depend on the brew.
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COMPETITION
WIN
a year’s supply of Scottish Blend tea!
Christmas and New Year can be exciting but exhausting, so why not put your feet up and relax with a wellearned cup of tea? With the cold weather in full swing, we’ve teamed up with Scottish Blend to offer one lucky reader a whole year’s supply! Scottish Blend’s pyramid-shaped tea bags are 100% Rainforest Alliance Certified™ and specially blended for Scotland’s soft water, so you can kick back and enjoy its fresh, clear taste, with all the benefits of a calming brew.
To be in with a chance of winning, just write to us, electronically, and tell us why you should win. Email competitions@holisticscot.com with ‘Scottish Blend’ in the subject line, along with your ‘pitch’, by 12 noon on 30 January 2019 to enter.
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PRO M OT I O NA L F E AT U R E
Prevention is better than cure – boost your brain health today Sadly, more than a million people in the UK will have dementia by 2025 – and cognitive decline often happens long before symptoms become visible. The more we can do now to optimise our brain health, the brighter the future becomes – even for those carrying the genes which increase the likelihood of developing Alzheimer’s Disease. Prevention is always better than cure and we’re passionate about helping you to understand and prevent cognitive decline. Don’t mask the symptoms. At CogMission, our team of health experts use the Bredesen Protocol UK to treat patients as the individuals that they are. We use your lab results, coach you through personalised plans designed by us to relieve your symptoms, and help you understand how your nutrition choices might impact your brain. Using the Bredesen Protocol, we empower you to improve your life, regain cognitive function and fight a diagnosis of Alzheimer’s or Dementia. It only takes one call to get started – read the information, ask us questions, and then take that step to better health with us, today.
SIGN UP NOW CogMission has Brain Health Programmes running in Feb/March, May/June and Oct/Nov 2019 at CBC House, 24 Canning Street, Edinburgh, EH3 8EG. Find out more at cogmission.co.uk or call 0131 272 2743 26
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Worried about brain health? Have you discovered that you hold the socalled ‘Alzheimer’s gene’, or are you finding it difficult to focus at work? Just like you would get a yearly MOT for your car, we think it’s a brilliant idea to get one for your brain health, too. We call these check-ups cognoscopies. They consist of a few different tests which allow us to create a ‘snapshot’ of your current brain health (what’s good and what needs to be improved) When testing, we are primarily interested in looking at the following: • Inflammation in the body • Suboptimal hormones • Suboptimal brain nutrition • Toxic compounds We’ll talk you through your results and help you put together an action plan for getting your mental clarity back.
To find out more, go to cogmission.co.uk Contact us at CogMission on 0131 272 2743 CogMission, CBC House, 24 Canning Street, Edinburgh EH3 8EG
www.cogmission.co.uk
PRO M OT I O NA L F E AT U R E
What is Energy Medicine? Women’s health expert Dr Clare Willocks, who is an Eden Energy Medicine (EEM) clinical practitioner and teacher, explains how EEM can provide amazing results
Eden Energy Medicine FAQ How does Eden Energy Medicine (EEM) differ from Reiki?
Energy Medicine is the oldest and most sustainable form of healthcare. Eons ago, we instinctively knew how to look after and nourish ourselves, and how to tend to each other. We lived in rhythm, according to the seasons and cycles. Today, our world has become increasingly fast paced. We barely notice when our body gets out of her natural rhythm, how her wisdom becomes compromised, and we just keep going. Stress becomes a constant presence in our lives. Donna Eden made a significant contribution to Energy Medicine by integrating nine different energy systems. Rather than seeing the meridians, chakras, and aura etc independently of each other, in Eden Energy Medicine (EEM), we understand the principles that influence everyone’s energies and the methods to balance them. After several years in the NHS, I decided to train in Donna Eden’s method, to empower myself, my colleagues and clients with the ability to balance the energy to thrive in our lives. 28
Reiki is a passive therapy, during which the practitioner’s hands hover over the body. The practitioner expects the body to send the energy where it needs to go. EEM recognises that the body ‘s wisdom has probably been compromised somewhere along the way. It helps to correct any imbalances with the help of energy testing and simple energy techniques. As a result, any stuck energy moves to restore balance and health to the body. Is EEM it the same as the Emotional Freedom Technique (EFT)? EFT is a form of energy psychology which addresses the emotional roots of physical problems by tapping on various acupressure points with specific statements to help release the stress. EEM and EFT complement each other. What are the benefits of EEM ? EEM can • Improve our health, energy, and empower us in our lives • Expand our effectiveness as care-givers • Rejuvenate relationships • Sharpen our concentration and the ability to learn • Be integrated into an existing professional practice • And much, much more…
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“ We hope you will join us in
helping to raise the vibration of the planet, one person at a time. Donna Eden
”
DISEASE PREVENTION AND STRESS REDUCTION So many illnesses are caused by stress to our bodies – either emotionally or physically. Stress comes into our energy field as an imbalance but EEM techniques can prevent any imbalance or disease from showing up in the physical body - as an autoimmune disease, adrenal imbalance, inflammation, cancer, trauma or shock, for example. We don’t have to wait until we develop a problem or have a diagnosis if we can track the energy in our body. EEM can be a complete system for self-care and selfhelp – promoting high-level wellness. We can heal the body by activating its natural healing energies. EEM can complement medical care by restoring energies which have become weak, disturbed, or out of balance. Using energy testing, an EEM practitioner can find the strengths and imbalances (where our energy may be blocked) and will work to bring about corrections before tracking the energy and the effect of the corrective practices.
Study EEM The one-year EEM Foundations Programme involves understanding the principles which influence the nine energy systems, as well as techniques to work with illness, pain and autoimmune disease. After learning the foundations of EEM for self-care, family and friends, it’s then possible to continue with the second year of the certification programme. Find out more at nurtureyourenergy.co.uk
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H E A LT H
5
ways to beat loneliness this winter
Don’t go it alone. There are lots of ways to find fun, friendship and boost your emotional wellbeing this Christmas and New Year.
all lines of 1 Keep communication open Having a chat with a friend or relative over the phone can be the next best thing to being with them, or you can stay connected online. Talk over Skype, exchange photos and keep up to date with the latest news from friends and family with Facebook or on email.
to 2 Get know your
neighbours
Not getting out of the house because of the weather is a common cause of isolation and loneliness in the winter. But while you may be snowed in or have battened down the hatches against the wind and hail, it doesn’t have to mean a solitary existence. Research has found that nearly 80% of people would give up their time to help a neighbour, while almost 50% would have a neighbour over for Christmas dinner if they were lonely. There’s even a free private social network for neighbours who want to connect. Find out more at nextdoor.co.uk
3 Volunteer You will not only give something back to your community, but volunteering will help you feel more connected, involved and needed. There are lots of volunteering roles that need your skills and experience.
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A 2014 survey by the Office for National Statistics found that the UK is the loneliness capital of Europe, with many of us unlikely to know our neighbours or feel we have friendships we can rely on in a crisis. Most people think loneliness only affects the older generation and, in many ways this is true. The charity Age UK reports that more than 1m older people always or often feel lonely. But loneliness also affects young people. AXA PPP Healthcare research in 2014 showed that British adults aged 18 to 24 are four times as likely to feel consistently lonely compared with those over 70. New research suggests loneliness could become as big a public health issue as obesity and smoking and can be as harmful as smoking 15 cigarettes a day.
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up 4 Take dancing According to research, reducing the risk of illness isn’t the only mental benefit associated with dancing. The social aspect can be fantastic for anyone who is susceptible to feeling lonely. Meeting up with likeminded people on a regular basis can also reduce low mood and stimulate cognitive and social skills.
Support for carers If you’re caring for someone with dementia and don’t have friends or family nearby, call the Admiral Nurse Dementia Helpline on 0800 888 6678, or email helpline@ dementiauk.org, for help to find local support networks this winter.
a 5 Find walking companion
If you love outdoor adventure but seldom have someone to join you on walks or hikes, online community Glamoraks could help you find a walking partner. The network connects women with similar walking abilities to others near them or in places they’re visiting around the world. To join, go to glamoraks.com
Did you know? University researchers in the USA have found that loneliness sparks your ‘fight or flight’ response, which decreases your production of white blood cells, reduces your immune system, and increases inflammation in your body.
These are all great ways of getting out, making new connections and lifting your spirits. But AXA PPP Healthcare advises taking it slow. If you’ve felt lonely for a while, or experience anxiety around new social situations, throwing yourself in at the deep end could exacerbate the problem. Instead, dip your toes into the water first by going to a local café or sports event where you are surrounded by people, and just enjoy sharing their company. Or try a class where you can dive into the activity itself to distract you from the pressure of introducing yourself to people straight away. With loneliness, slow and steady often wins the race.
Over 55? Call The Silver Line The Silver Line operates the only confidential, free helpline for older people across the UK that’s open 24 hours a day, seven days a week. T: 0800 470 8090.
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H E A LT H
Give yourself the gift of choice We’re all guilty of becoming human doings rather than human beings at this time of year, but columnist Jane MacDowall explains how to break the cycle.
I
f you’re anything like me, the festive season can feel like a plateful of constant doing rather than a time of much-needed relaxation. But it’s not just during these months that familiar feeling comes upon us. As our ever-evolving world demands more and more of our time, we find ourselves not just juggling careers, parenthood and relationships, but also juggling the feeling that we aren’t doing enough to create happiness in our lives and the lives of others. The truth is, though, we are not human doings, we are human beings.
We are free to choose what we do, who we do it for and, more importantly, who we are. But how often do we forget that as we get swept away in the tide of ‘doing’? Remembering this truth is the ultimate gift we can give ourselves this season. You see, our lives are owned by the beck and call of the world when we allow our ‘being‘ to come out of our ‘doing’. But, when we chose to allow our ‘doing’ to come out of our ‘being’, we choose to live our life with true meaning and purpose.
The word ‘being’ means ‘the very nature and essence of a person’.
Many years ago, I fell into the trap of being a human doing, slowly forgetting who I was and what I truly wanted out of life. My being came out of what I did.
We may have unwittingly chosen to lose the very nature and essence of who we are. But the beauty is, we can choose to find ourselves again.
I followed the agenda of the world, endeavouring to make the corporate world of brands look amazing through my agency.
We all have a free and powerful gift called ‘freedom of choice’.
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O CH E IC
I built a skyscraper life only to realise the architect was not me. I knew if I continued on that path, I would eventually look back at my life and regret not being ‘me’. I had the freedom and power of ‘choice’ and I chose to become me again, starting with answering the question: ‘Who am I’? My journey ended up in a change of career and the creation of my ‘Simple Art of Being You’ programme. Ultimately, I regained ‘me’ again. My experience and all I’ve learnt over these years creates the foundation for all my coaching, mentoring, workshops and retreats.
My doing now comes out of my being. ‘Who I am’ connects individuals to the truth of who they are, leading them to a fuller, more purpose-driven life. And, it all begins with a choice. A choice to step out of our doing and step into our being. Life is too precious not to. So, this season, while the presents are being wrapped, the Prosecco is being poured and the challenge of getting the turkey in the oven starts, remember that special gift of choice and choose to be fully ‘you’ in 2019.
Jane MacDowall is a coach and mentor, whose workshops, retreats and one-to-one coaching help people create more fulfilled, purpose-driven lives. Find out more about Jane’s coaching and the Simple Art of Being You programme at janemacdowall.com
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H E A LT H
Mindful drinking
Borrago Named after the bright blue, edible borage flower, Borrago is carefully crafted from six top secret botanicals. borrago.com
AVOID THE HANGOVERS THIS CHRISTMAS AND NEW YEAR AND CHOOSE A BOTANICAL SPIRIT THAT’S ALCOHOL FREE
Sea Arch Sea Arch is inspired by the soul-restoring sea of the Southwest coast of England and contains sea kelp, as well as junipers, cardamom and blood orange. notginltd.com
CEDER’S Available in three variations – Classic, Crisp and Wild – CEDER’s is made with exotic South African herbs and spices. cedars-alt-gin.com
THE RISE OF THE ALT-GINS While 2018 has been another great year for gin, there’s a new wave of botanical distillers in the UK and their blends are all alcohol free. This year, we have seen the opening of Scotland’s first gin botanical garden, the rise of gin-infused food, and locally sourced plants such as rhubarb and seaweed making an appearance to create ambitious blends. You might even be tucking into your gin advent calendar right now. But this year of botanical spirits has given rise to a troupe of artisan distillers whose non-alcoholic alt-gins are jam-packed with all the herbs and flavour of regular gin, without any of the chemicals. Some of the more exotic or unusual ingredients in these drinks include cape floral fynbos, rooibos, lemon verbena, inca berry, angelica root, and sea kelp. The result? Great-tasting cocktails without any regrets the next day!
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GLASS: Wine Glass INGREDIENTS: 35ml Borrago #47 Paloma Blend; 25ml Pink Grapefruit Juice; 20ml Charred Lemon Juice; 15ml Basil Syrup; Double Dutch Pomegranate and Basil tonic METHOD: Measure everything apart from the tonic into an ice filled shaker Mix well and strain into an ice filled wine glass Top up with the tonic GARNISH: A dehydrated blood orange or pink grapefruit slice and a borage flower if you have one. Designed by Joshua Saunders of the Michelin starred Manor House Hotel, Castle Combe
Foraging Borrago
Rockpool
Clean ils Cockta
Ceder's
Classic & Tonic GLASS: Highball INGREDIENTS: CEDE R’S Classic 50ml; Premiu m Tonic 150ml METHOD: Build ove r ice, sit back and escape. GARNISH: A slice of lemon and sprig of rosemary .
GLASS: Tall h; : 50ml Sea Arc INGREDIENTS ; Mediterranean tonic ice ju on m le 30ml semary in a sh a sprig of ro couple of ice METHOD: Ba a ith w e ak er; sh juice; strain cocktail shak on m le d an tonic rch; top A cubes, 25ml of a Se d ad ice and into a glass of tonic with premium semary; and h sprigs of ro es Fr : H IS GARN ces. sli on arred lem a couple of ch
Love your liver Support your liver with a good supplement, such as Health Plus Liver Kind, which contains a combination of vitamins, minerals, key amino acids and artichoke. Artichokes are related to milk thistle, which has been used in safe-guarding the liver for many years. Taking a supplement containing artichoke could help discharge bile from the system by moving it onwards to the gallbladder to lessen the risk of liver damage. Available at healthplus.co.uk
Join the mindful drinking movement Club Soda supports people to rethink their drinking habits and has built an online guide featuring the best pubs and bars for mindful drinkers. The organisation brought Scotland’s very first alcohol-free drinks festival to Glasgow in 2018 and saw hundreds of people turn out to taste the new wave of alcohol-free drinks, including beers and spirits, kombuchas, shrubs and elixirs, hitting the market. Find out more at joinclubsoda.co.uk
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H E A LT H
Making time to hibernate Columnist Katrina Mather talks about the benefits of slowing down and making rest a regular priority this winter
B
y the start of the New Year, many of us will be feeling pretty tired. If you weren’t already feeling tired this winter, the party season and all the trimmings, will almost certainly make sure of it. Powering through the festive season with all its busyness and stress, the majority of us find ourselves fuelled by adrenaline and caffeine (or in some cases, wine). Our time off is precious and we cram in as much as possible - work hard, play hard - but if the minute you stop for the holidays and you feel knackered or worse still, you get sick, your body is crying out for more rest. On my retreats, I promote Rest with a capital ‘R’ – the antithesis of a bootcamp. In fact resting is actively encouraged. A challenge for many, with people often saying they don’t know how to relax. Sometimes it takes ill-health to force us to learn how to slow down. But at the retreat, when we take away the caffeine, the need to be busy and the guilt of ‘doing nothing’, some people find that they just sleep for the first three days, amazed at how exhausted they truly are. The winter is a natural time for us to ‘hibernate’, so it’s really important to strike a balance between operating at
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100 miles an hour, and giving yourself valuable downtime to recharge. Adopting some restful habits (where you can) and allowing yourself to hibernate from time to time, is one of the most powerful things we can do for our health, our weight and our happiness.
5 EASY WAYS TO TAKE TIME OUT 1. Going to bed super early once a week – When it comes to rest, sleep is the Holy Grail but in the midst of all our commitments, time in bed can often be cut short. An early bedtime is always something to aim for, but if you have a jampacked schedule, just finding one night a week where you can head to bed far earlier than normal (9.00pm) can make a huge difference to how your body copes with the rest of the week. 2. Being picky about saying yes – We all need to appreciate just how precious our energy is at this time of year. Rather than saying ‘yes’ to anything and everything, and feeling totally frazzled, are there things you don’t really need to be doing? When we don’t spend our energy wisely, we often end up paying the price with our health later on.
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optimal digestion, reduce weight gain and create a calmer pace for the rest of the day. 5. Scheduling downtime in your diary – How often do you block out time in your diary to do nothing and rest? Winter is a time for hibernating and for retreating indoors, certainly more than we tend to do. Have a glance at your diary and see where you could actually block off some time at the weekends for complete rest, or your next holiday – could you dedicate some time to prioritise rest?
3. Listening to a daily guided meditation – Having this as a nonnegotiable part of your day is one of the best things you can do for your health and happiness, regardless of the time of year. Whether you practice mindfulness, use a guided meditation app or even just choose to notice and follow your breath with your eyes closed for 8-15 minutes, this timeout sets the tone for a more peaceful day ahead. If you have children that are constantly demanding your attention, what about finding a guided meditation the whole family can listen to together?
Time out is often seen as self indulgent or selfish and I am forever explaining that it’s the complete opposite: It’s absolutely essential for us to recharge. On my retreats, the unsung hero in people’s transformations is the rest, as it allows the body to heal, repair and regenerate. Even if it’s a case of planning a movie afternoon with the kids at the weekend, scheduling a bath for yourself two evenings a week or blocking off time for a cosy, pyjama day where the objective is to do absolutely nothing – your body will thank you, and your chances of sidestepping the dreaded winter cold will be considerably higher.
4. Slowing down when we eat – When we wolf down our meals, we are less likely to feel satisfied and our bodies struggle to digest anything that hasn’t been properly chewed. By slowing down at mealtimes, putting our fork down between mouthfuls and chewing (a lot), we encourage
Katrina Mather owns ‘The Body Toolkit Retreats’ – award-winning health retreats in Scotland. Her 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
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B E AU T Y
Face Yoga Exercise your way to younger-looking skin It’s the work-out all the celebs are raving about and rumour has it Meghan Markle, Gwyneth Paltrow and Jennifer Aniston are huge fans. For a natural, healing facelift that could help you look 10 years younger, here are three Face Yoga exercises for you to do at home, demonstrated by Face Yoga Scotland founder Karen Gider.
1. Kiss the Sky
2. Swan Neck
3. Puffer Fish
This exercise is for keeping the lips full and great for firming the jaw line.
This exercise lifts and tones the neck muscles, therefore smoothing out lines and wrinkles on the side of the neck. Start by looking straight ahead then turn your neck to one side keeping your shoulders facing forward. Tilt your head back, stretching your neck muscle and hold for 8 seconds. Bring your head up straight and repeat at the other side.
To increase blood circulation and bring oxygen to the skin’s surface, puff out your cheeks as much as you can. Then gently tap your cheeks with your hands all over the cheek area. This will also tighten and tone this area.
Tilt your head back and push your lips into a kissing position, blow a kiss pushing your lips out making the kissing sound.
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Find a Face Yoga event Karen Gider teaches private lessons, and groups and holds regular Face Yoga events throughout Scotland. Find out more at faceyogascotland.weebly.com or facebook.com/FACEYOGAINSCOTLAND
“I discovered face yoga five years ago,” says Karen. “I looked in the mirror one day and I was tired and dull looking. I could see the effects of stress on my face. “My eyes were baggy due to lack of sleep and my jaw line was untidy and quite undefined. My sparkle had gone. “It upset me because I’d always had to present myself – hair, face and overall appearance – immaculately for work. I was a promotional
girl and had done some modelling, yet I had never looked so drained. “Right there and then, I googled ‘natural face lift’ and face yoga appeared. “I remember getting really excited reading about it. That’s when I decided, there and then, that not only would I learn it, I would train as a teacher and spread the word around Scotland that we can heal our faces with our hands.”
How face yoga works Karen Gider of Face Yoga Scotland explains… As we age, the muscles which hold the eyes start to lose definition and elastin – causing the eyes to look sunken. The lips start to thin and the cheeks sag, while overuse of facial expressions, poor diet and pollution in the air can speed up the process. Just as your body needs exercise to stay toned and firm, the 57 muscles in your neck and face also need to be exercised. They become stronger each time you exercise them and, in turn, the muscles become more toned and tautened – reducing lines and wrinkles. Because the muscles in the face are a lot smaller than those in the body, it takes a lot less time for them to increase in strength and tone. As we work the muscles, our natural collagen and elastin start to reproduce and the blood circulation increases, leading to a healthy, rosy-looking complexion. As the muscles lift, the skin attached to them also lifts! Before and after I teach 18 exercises altogether and, when they’re completed at home four times a week for 20 minutes a time, the difference is amazing. It really is a natural, healing facelift. After the first session, you will feel your whole face relax, tension and stress will be gone, your muscles will feel softer and more supple and your face will be glowing. After a few weeks, people should start to notice you look different, younger and more awake. D E C E M B E R - J A N UA R Y 2 0 1 9 | H O L I S T I C S C O T L A N D
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REVIEW
Rural retreat COUNTRY CHARM WITH ALL THE FEELS OF A CONTEMPORARY CITY SPA
Holistic Scotland Magazine checks in to the Norton House Hotel & Spa
Nestled between open fields, down a tree-lined drive lies one of the most romantic, relaxing venues in Scotland. Set in 55 acres of Scottish countryside, yet just five minutes from Edinburgh Airport and 20 minutes from the city centre, Norton House Hotel & Spa combines 19th century chic with 21st century comfort. Originally owned by the Usher family of Glenlivet Whisky and Ushers Brewery, the house has retained all the period charms and appearance of a private country home, with the original stone gatehouse and other historic features adding to its 1840s appeal. Inside, the original, period building leads on to a labyrinth of new rooms and features, which extend out into the courtyard where guests can disappear down the stairs into the sanctuary of the self-contained spa. Now owned by Handpicked Hotels, Norton House Hotel & Spa offers luxurious country escapes on the outskirts of the city – where old meets new elegantly, effortlessly and with an AA Four Red Star rating. Find out more at handpickedhotels.co.uk 40
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Norton House Health Club & Signature Spa Norton House is home to one of Handpicked Hotels’ Signature spas, each of which are bespoke and offer the ultimate experience for calm and relaxation. Here, you’ll find eight treatment rooms; an indoor swimming pool and hydrotherapy spa pool; sauna and steam rooms, and manicure and pedicure area. There’s also a Rasul mud chamber, relaxation room and Amber Lounge to help you get the most out of your spa experience. Some of the leading brands used include Elemis and ishga, which is made in Scotland using Hebridean seaweed and is said to have anti-ageing properties.
SPA BREAKS AND DAY PACKAGES Spa breaks at the Norton House Hotel & Spa start from £146.50 per person and include an overnight stay with breakfast, 55 minutes treatment time and full use of the spa facilities, subject to availability. Spa days start from £64 per person and range from Afternoon Tea for Two to an Escape Spa Day including lunch. Individual spa treatments and gift vouchers are also available. Book online at handpickedhotels.co.uk or call Norton House directly on 0131 333 6479. You can also email the hotel at nortonhouse@handpicked.co.uk
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COMPETITION
WIN
HING EVERYT GE! PA ON THE
1
Keep Active Bundle
Containing a 30-day supply of Together Magnesium, Together Ashwagandha and Together B Complex – from togetherhealth.co.uk
3
AQUA Carpatica Still Natural Mineral Water
Including 1x 1 litre and 2x 500ml of award-winning natural mineral water naturally extracted from two pure aquifiers deep in the Carpathian Mountains. Through a natural 20 to 40-year filtration process in a location with no agriculture or industrial activity in the surrounding areas, AQUA Carpatica’s source is protected from chemicals, fertilisers, CFCs and other contaminants – from aquacarpatica.co.uk
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Enter our fantastic give-away to win the ultimate New Year wellbeing hamper
2
Bo Tree Black Kampot Pepper and Fleur de Sel Set
Including 90g of award-winning gourmet pepper sourced from Bo Tree’s 100% organic, ethical ScottishCambodian family farm in Kampot, and 90g of the finest finishing salt – both of which are distributed throughout the UK via the family home in Perthshire – from kampotpepperdirect.com
4
Elizabeth Shaw Premium Biscuits
Including 1x 140g Raisin & Hazelnut, 1x 140g Mint & Cocoa, and 1x 140g Coconut & Hazel boxes of luxuriously tempting crisp biscuit and chewy caramel finished with enticing toppings and enrobed in smooth milk or rich dark chocolate – from Sainsbury’s and Tesco.
Holistic Spaces – 108 ways to create a mindful and peaceful home
This book will teach you how to improve your spaces to boost the flow of energy through your life. Author and architect Anjie Cho will help you transform your home into a calm, balanced and harmonious oasis, drawing on her background in green design and feng shui – from rylandpeters.com (also available in bookshops, at Amazon and from other online retailers)
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6
My Creativity Journal by Liz Dean
Tap into your creativity with this inspiring journal full of helpful prompts and tips to lead a happier and more mindful life – from rylandpeters.com (also available in bookshops, at Amazon and from other online retailers)
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Ponderlily 2019 Weekly Planner
An elegant, eco-friendly planner ideal for any woman who wants to put wellness on her agenda in 2019 – from ponderlily.com
incognito Second Skin Moisturiser 200ml
incognito Second Skin Moisturiser contains aloe vera, which is well known for its moisturising properties, and Korean ginseng and calendula extract to nourish your skin. Although its DEETfree formula gives a good level of protection from biting insects, it can be used as a daily moisturiser when there are no insects around. Without parabens, nano beads, SLS, toxins or GM ingredients – from lessmosquito.com (also available from health stores nationwide).
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7
Equinox Kombucha – Original
Including 4x 275ml award-winning Raspberry & Elderflower kombucha, which is packed with beneficial bacteria to help support your digestive system. This live tea contains lots of naturally occurring organic acids, B vitamins, enzymes and anti-oxidants and could help to boost your winter immunity – from equinoxkombucha.com
Best Kept Secrets Seriously Scented Christmas Elegance Candle – Snowflake
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This Snowflake vegetable wax candle combines fresh bergamot with lemon, neroli, cyclamen, and sandalwood for an uplifting ambience – from bestkeptsecrets.co.uk (also available from other, selected stockists)
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Natural Beauty
Natural skincare and fragrance expert Karen Gilbert shows you how to make your own lotions and potions at home, using readily available, natural ingredients. Available at Amazon and rylandpeters.com
HOW TO ENTER To be in with a chance of winning everything on the page, tell us which product you would most like to win and why. Email your entry with WIN EVERYTHING ON THE PAGE in the subject line, to competitions@holisticscot.com, by 12 noon on Friday, 4 January 2019.
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Good Gifting
We can all make a difference to the amount of waste that’s generated at Christmas by making small changes to our shopping habits. Check out our alternative gift guide for inspiration.
BUY LESS – research has shown that experiences rather than things are
what make people truly happy, so why not splash out on one gift they’ll really like and invest the rest of your budget in buying concert tickets, booking a night away, or enjoying a meal together?
SHOP LOCAL – buying from small, independent suppliers helps to
support their livelihoods and families at Christmas time. It also means more of your money stays in the local economy rather than going into big chains and multi-nationals.
MAKE IT ETHICAL – look out for organic, Fairtrade, plastic-free, and
sustainable gifts and packaging and ditch the luxury foil wrapping paper, which isn’t readily degradable. Instead, wrap your gifts in brown paper, tied up with string, and jazz them up with your own natural decorations, such as dried fruit and pine cones.
MAKE YOUR OWN – get creative and make
your own bespoke gifts, from homemade jams, cakes and sweets, to beaded jewellery or your own candles and soaps. Nothing says personal like homemade.
BUY SECOND-HAND – one man’s trash is
another man’s treasure so why not keep a look out for a unique gift that’s been pre-loved? Even better, snap something up from the charity shop and customise or restore it yourself. Keep an eye out on eBay too for oneoff originals and vintage bargains.
EDITOR’S PICKS >>>
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a o The am ed for Christm ap s r u w r e to p gh pa is enou mes. presents e globe nine ti th t around d out more a k Fin .co.u ablelife asustain
Soft & Yoga Slippers What could be better than mood-boosting slippers that enhance your wellbeing? Designed in France, these slippers release a natural, relaxing and moisturising treatment when in contact with your skin. They’re the perfect postworkout or yoga slipper to help you stay in the moment and even release their own lavender fragrance. Available from softetyoga.uk
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ETHICAL STOCKING FILLERS Victorian Flora Bath & Body Set The RSPB’s roots date back to a group of pioneering Victorian women who campaigned to outlaw exotic bird feathers in fashion. As a nod to their spirit, the RSPB has created the Victorian Flora range, which is a heritage blend of orange blossom, rose geranium, cedarwood and petitgrain. All RSPB’s products are sustainably sourced, environmentally friendly and help to protect birds and wildlife. Shop at rspb.org.uk
Boody bamboo undies Underwear is the staple Christmas gift for those closest to you so why not upgrade to a more ethical brief? Boody isn’t just incredibly soft, comfortable and ‘moisture wicking’ (keeping you warm, dry and cosy), it’s made from eco-friendly bamboo – the fastest-growing, renewable, water-conserving plant on the planet! Available from boody.co.uk
norAlba jewellery Make a purchase with purpose by picking up a gift from norAlba’s range of ethical accessories and help to bring festive cheer to a Colombian tribe forced from their homes by decades of civil war. Profits go towards providing them with a stable income as well as supporting education, housing and healthcare needs. Find out the full story and shop at noralba.co.uk
Olive Tree Gift Adoption An olive tree adoption is for the whole year and not just for Christmas. It’s the perfect gift for anyone who wants the ultimate foodie present with a special story. It’s a wonderful sentiment that lasts longer, looks after the environment, supports provincial farmers and is good for you. Find out more at nudoadopt.com
Olive and Bloom Letterbox Gifts
sweet treat from Love Cocoa or Raw Halo, and a personalised greetings card. Shop at oliveandbloom.co.uk
With Olive and Bloom, you don’t have to worry about loved ones not being at home to receive their gift because this slimline letterbox-friendly packaging means your package can always be posted straight through the door. What’s more, Olive and Bloom gifts are full of natural products which are all handmade in the UK. A typical gift set includes: A luxurious natural soap bar, scented soy candle, moisturising lip balm, decadent
RSPB Knitted Birds 2019 Calendar Buy the bird-loving knitter in your life this quirky Knitted Birds Calendar to keep them smiling (and busy) all year round. Each month features a pattern for a different type of bird, from the barn owl to the puffin. And, of course, every time you shop with the RSPB you’re helping to save nature. Shop the range at rspb.org.uk
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MINDFUL LIVING
Take time to pause... and breathe Mindfulness coach Susie Hooper shares her three-step approach to rooting ourselves in the present
FIND A COURSE Susie runs mindfulness sessions and courses in Linlithgow, Stirling and Falkirk. To find out more, email susie@pauseandbreathe.co.uk or visit pauseandbreathe.co.uk
M
indfulness isn’t all about sitting on a cushion meditating. We can learn to be more present in our lives generally, bringing a non-judgemental awareness to any moment in our daily lives. When we bring mindfulness into our routine, we can start to feel less overwhelmed by the stresses and strains of life. We can learn to be less reactive to our feelings and circumstances, and to be more present for life as it unfolds. One way that we can start to bring mindfulness into our daily lives, is by simply pausing, observing and breathing. When we stop, it gives our minds the chance to settle – and our bodies can enjoy the unusual sensation of stillness. We can do this at any point during our (often) busy day – sat at the desk in the office, cleaning up the mess made by our beloved family, emailing, reading – we can simply pause, and let our attention come to this moment. 1) Pause – stopping, perhaps closing our eyes 2) Observe – tuning into our internal and external worlds – focusing on the senses – what we see, hear, smell, taste and touch; how we feel – physically and emotionally; how busy our minds are 3) Breathe – taking in a few mindful breaths – a longer in-breath, taking the air in through the nose – following the air down the body to the belly before slowly releasing the air through the mouth. This simple, three-step practice can be undertaken anywhere, and no-one need know what you’re doing. You are simply taking a moment to truly be present. This short practice can often feel more accessible than having a formal, meditation practice and is a good starting point to introducing mindfulness into your daily life.
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PAUSE & BREATHE MINDFULNESS
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
(Based in Paisley, working throughout Scotland) Past and Current Life Regression including Spirit Release, Inner Child and Soul Fragment Retrieval Work.
Advanced Hypnotherapy
including Parts Therapy. Specialising in Stress Management, Weight Loss, Phobias and Self Confidence Techniques.
Reiki Intuitive Healing,
empowering you to make and maintain the changes you want to see on your journey.
Carole McDonald Dip R Th, Adv Ct Hyp. REIKI MASTER/TEACHER
CONTACT Email: susie@pauseandbreathe.co.uk Follow on Facebook.com/pausebreathe
pandbmindfulness
To book your treatment call: 07410 629194 Email: Swan.Tait@virginmedia.com Find us on facebook.com/SwanTait
WELLBEING
New Year – new you? Columnist Marie O’Neill reveals why New Year’s resolutions don’t work We all know New Year’s resolutions don’t work. Probably from our own, personal experience. Yet every year we seem to get swept up in grand plans to suddenly change every area of our lives. There is usually nothing wrong with our intentions or our motivation. We genuinely do want to change and become healthier, happier versions of ourselves. And why shouldn’t we? As humans I believe we all have a tendency for growth and development. So, why is it that about 80% of new years resolutions fail by February?
• Not enough genuine desire. Often the goals we set for ourselves are based on what we think we should want, rather than what we genuinely want. We often feel that our goals need to have obvious benefits, like improved health or financial gain. When we go a little deeper and connect with our true selves, we often find that such goals aren’t really that important to us at all and that there are real dreams within
us, which we have been ignoring because they don’t seem to be in line with our current lifestyles.
• Limiting beliefs. When we uncover some of our true dreams and goals we often realise that the reason we haven’t acknowledged them or acted upon them is because of deep-rooted fears and limiting beliefs. We might think we aren’t good enough, or that we don’t have what it takes to live the kind of life we want. We all have a comfort zone, which we attempt to live within. It protects us from fear and keeps us “comfortably numb”. But this numbness can become painful. It is a sign that we are switched off from ourselves and living a life which is less than we desire. Using tools for self-love and changing our inner dialogue to a more positive one can help us overcome fear and limiting beliefs.
• Not enough discipline. A lot of transformation comes down to changing the things we do every day and changing our habits ultimately relies on discipline. There is a lot of research out there, suggesting that it takes roughly a month to change a habit but the truth is that habits are not a one time decision. They are a constant choice that we make day after day, so to change them takes a 48
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lot of planning, determination and stamina. Understanding this is key to making successful long term changes.
• Unrealistic expectations. If we expect to change every area of our lives overnight, we are not being realistic. If that could be done we would all have done it a long time ago. While January is a good time to set goals and intentions, there are still 11 other months of the year to work on realising them. Small steps create big change and if we can learn to play the long game with realistic expectations, we will be that much closer to living the lives of our dreams by December 2019.
Make 2019 your best year yet! Get a head-start by joining Marie on her Transform Your Life – Transform Yourself day workshop on January 5 which runs from 12-4pm at Calm on Canning Street yoga studio in Edinburgh. To find out more, call 07443339398, or visit Eventbrite.com to book.
Marie is a counsellor and mindfulness coach, who specialises in health, wellbeing and personal development. She is based at Calm on Canning Street in Edinburgh and offers one-toone sessions, courses and workshops. Find out more at trueconnection.co.uk
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FITNESS AND WELLBEING AT BOWHOUSE ST MONANS FIFE KY10 2DB
SATURDAY 19TH JAN 2019 9AM – 4PM CLASSES FROM 10AM
A brand new Fitness and Wellbeing event promises to be the perfect incentive to start the New Year the right way with a new Fitness and Wellbeing event at Fife’s Bowhouse.
Taking place on Saturday 19th January and bridging the gap between fitness and healthy eating, this is Bowhouse’s first Fitness and Wellbeing event. Packed with activities and inspiration; more than ten different fitness classes to take part in, as well as healthy food demonstrations and a selection of healthy street food stalls to provide energy, the event promises to be the ultimate inspiring way to get you on track for a fresh start to 2019. Based on Balcaskie Estate near St Monans, Bowhouse is Fife’s innovative makers hub, bringing people closer to a healthier understanding of the food they eat. Alongside the food and drink producers based at Bowhouse is Fit to the Core, a fitness studio offering a range of classed with tailored training, nutritional coaching and more. At the new Fitness & Wellbeing event, the Fit to the Core team will be running a taster of its regular programme including spinning classes, Pilates and aerial Pilates; a fun take on the balance workout, which suspends parts of your body from ceiling in mounted hammocks in a fun mash up of Pilates and aerial skills.
More down to earth but no less challenging, the line-up of fitness activities is boosted with CrossFit class and demonstrations from Functional Fitness St Andrews, Boxercise, Metafit and Zumba. And if you’re feeling the chill in January, St Andrews Hot House Yoga’s classes might be the ideal remedy. With a focus on breathing, each class is a total body workout as well as a great way to reduce stress and improve sleep. Hot House Yoga specialises in practising in the heat, which includes benefits like detoxifying the body through sweating and allowing the muscles to stretch further. And once visitors have got their breath back, they can enjoy a taste of some delicious and nutritious food. Healthy street food stalls will be on hand to provide sustenance. Those on
offer include Milly’s Kitchen from Cupar, which will be serving a hearty menu of deli style dishes, and Good Food Good Feeling with on the go vegan treats. And for those looking for ways to zap up their own healthy food repertoire, there will a full programme of demonstrations from Scottish chefs and food and drink insiders. This will include the chance to learn how to make your own protein balls and find out more about healthy fat loss. Since it first opened its doors in 2017, Bowhouse has grown to become one of the major food and drink developments in Scotland, quickly placing itself at the centre of the national conversation about all aspects of the national diet. Bowhouse is easy to reach from central Scotland and beyond. You can reach Bowhouse by
bus to nearby St Monans or take advantage of its ample parking and drive – it’s only 90 minutes from Edinburgh and under an hour away from Dundee. Or you can really get into the spirit of the event and walk or cycle your way along the Fife Coastal Path, which runs close by. Fitness and Wellbeing at Bowhouse will open its doors at 9am and run classes from 10am till 4pm on Saturday 19th January, and tickets are available to buy now on Eventbrite, just search for “Bowhouse” on the app or website. Make your New Year’s resolution early and buy before 1st January 2019 to receive the early bird ticket price of £12; tickets thereafter and on the door will cost £15. Check out bowhousefife.com for more information.
FITNESS
Yoga vs pilates – which one is right for you? Yoga mats without the impact Both yoga and pilates can offer lots of different health benefits. Here’s a quick guide to what sets them apart. YOGA
PILATES
• Mental and emotional rehabilitation • Build strength and flexibility • Exercises can be modified • Adaptable for seniors, pre-schoolers and mother and baby classes • Toning and strengthening of all the muscle groups • Relieve tension and stress • Help to balance hormones • Alignment of the body and mind • Can be a spiritual practise
• Reduce physical pain • Promote recovery from injury • Body rehabilitation and strengthening • Muscle toning • Lose weight/burn calories (with the help of pilates machines) • Alignment of the body and mind • Can help to prevent sports injury • Beneficial for dancers
While yoga and pilates are very similar – both involving movements and poses designed to increase flexibility and strengthen the mind-body connection – yoga is largely focused on the mind and you feel, while pilates is designed to tone your body and improve your movement and posture. 52
The future is circular – in more ways than one – now that one of the world’s first carbonnegative circular yoga mats has launched in the UK. The mats, which are made from recycled natural rubber and recycled plastic bottles, have been developed by London-based company Form. Entrepreneurs Toby Marshman and Heidi Benham, who are behind the brand, are hoping to create a movement in the fitness industry and have set out to develop high-performance products which have a positive impact on the environment. Many yoga mats are typically made from PVC or other toxic materials, but the Form mat is silicone, toxic glue and phthalate-free. They’re also designed to be recyclable when the time comes for their replacement. And the reason for the circular shape? According to Form, research has shown that round shapes have a positive effect on the human mind. It says circles have been found to help increase focus and evoke feelings of completeness, which is ideal for practising yoga or meditation. The round shape also prevents the need to turn the mat during class and is said to be better for pregnant women and those trying yoga with children or a partner. Visit theform.co.uk
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PRO M OT I O NA L F E AT U R E
Pilates Festival Scotland returns for 2019
Pilates Festival Scotland is back for the third year running! Join the pilates community for a celebration of Scottish pilates – designed for all levels, from first-timer to instructors. Experience four master classes delivered by leading Scottish instructors at the Doubletree by Hilton Hotel at Dunblane Hydro on 24 March 2019. Grab your friends, enjoy a healthy lunch, pick up a jam-packed goodie bag and make the most of a mind-awakening and healthy day out to help kick-start 2019.
READER OFFER Holistic Scotland readers are entitled to £10 off a Full Day ticket. Just enter the code “HOLISTIC10” when booking at pilatesfestival.co.uk
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PRO M OT I O NA L F E AT U R E
Health and wellbeing at Mind & Body Studio SPECIALISTS IN YOGA AND PILATES
At Mind & Body Studio, our aim is to provide a venue that offers the very best in fitness, health services and beauty treatments, all under one roof. Based in Kirkcaldy, our relaxed and friendly studio is open to anyone looking to improve their health and wellbeing. Whether you’re at the start of your journey, or much further down the road, pop in and see us. We’re dedicated to getting people moving and enjoying life. Our fitness studios offer classes which range from restorative and gentle, to sweaty and aerobic. Meanwhile, our beauty salon offers a wealth of treatments – from every day to the more indulgent.
Try a class for free!* Just quote HOLISTIC SCOTLAND MAGAZINE at the time of booking. *Offer is open to new customers only, is subject to availability and excludes Reformer Pilates.
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BENEFITS OF PILATES Mat Pilates is designed to strengthen the body in an even way, with emphasis on core strength to improve general fitness and wellbeing. It’s a fantastic way to improve posture, core strength and flexibility. Mat Pilates becomes even more challenging and more focused by using props and moving variations. Adding exercise bands can offer increased resistance; using foam rollers can create stability challenges and
using props such as the Magic Circle can offer more options for strengthening legs and arms, while simultaneously working core muscles. The benefits of pilates include: • Improved posture and core strength • Improved balance and flexibility • Reduced lower back pain • Improved muscular strength
Pilates, Yoga, Barre, Les Mills & more Mind & Body Studio offers an unrivalled choice of Mat Pilates classes and an array of yoga classes, including Hot Yoga. We also understand the benefits of cardiovascular and interval training and our ambition is to provide classes that tick all the boxes. If you’re looking to get a sweat on and have lots of fun, you need to try Boogie Bounce! Our classes, including Les Mills BODYPUMP and BODYBALANCE, are all taught by exceptionally qualified instructors and we’ve added classes to help tone and sculpt, such as BarreConcept.
We also offer more traditional classes, such as Kettlebells and Boxercise, and are always looking to add fitness classes proven to get results and which make you feel good. Step, PiYo & Clubbercise are popular – and you’ll walk out the door feeling great! Group Personal Training and 1:1 support is available and, within the Reformer Apparatus Studio, we can offer 1:1 sessions on the Reformer and Balanced Body Pilates Arc. We even offer in-house services which support our holistic approach, such as Physiotherapy, Podiatry, and Sports Massage.
Find us at Mind & Body Studio, 1-3 Kinghorn Road, Kirkcaldy, Fife KY1 1SU Phone: 01592 263300 Email: info@mindandbodystudio.co.uk www.mindandbodystudio.co.uk
• Pelvic floor strengthening • Promoting a healthy mind Pilates was developed by German-born Joseph Pilates, who believed mental and physical health were closely connected. His method was influenced by western forms of exercise, including gymnastics and boxing. Pilates immigrated to the US in the 1920s and opened a studio in New York, where he taught his method – which he called “contrology” – for several decades.
What is Reformer Pilates? Reformer Pilates is often considered more dynamic and intense than its mat work counterpart because most of the exercises are performed through greater ranges of motion and involve resistance applied from springs and bands. Mind & Body Studio offers the only Group Reformer Pilates Classes in Fife. The Studio has 8 Merrithew Reformer Pilates Apparatus and we have 15 classes running every week. If you’re keen to try the apparatus, we offer free taster sessions and can do this on a 1:1 basis or in a small group. It’s important you understand the apparatus before you take part in a class and we also believe you should experience some of the exercises before you book into a class. Then, once you’ve been on the Reformer, it’s hard to give it up!
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H E A LT H
Out with the old and in with the new Columnist Leonie Gordon dares us to dream with the help of vision boarding
Are you already secretly dreading New Year and its resolutions, which you know you’ll break within weeks, or even days?
make vision boards for our year ahead. We hung out and shared our dreams. The process of intuitively collecting images and making vision boards was fun but also went surprisingly deep - we were actually tapping into our subconscious to allow our true longing to emerge.
Are you ready for something different – to go deeper and break the cycle?
As I saw real life results naturally flow in over the following years, I fell in love with this mystical, creative process and it soon replaced New Year’s resolutions for me. Fascinated, I began to explore different ways in which to dream into the future at this time of year, which I continue to use for myself and with my clients.
Life is short and if you don’t follow your dreams, no one else is going to do it for you. As we head into 2019, many of us feel the urge to make New Year’s Resolutions to motivate us to make the changes we want – whether it’s to get fit, stop bad habits, or just do what we’ve always dreamed of. There’s nothing wrong with that, but if you keep making the same old, same old, you get the same old. My advice is to take time to connect to what you truly want first. About 15 years ago, a group of friends and I gathered together in January to 56
Visioning or dreaming is widely used across lots of traditional and modern cultures. There are many ways to access this space within yourself. I find the secret is in getting present to the ‘feeling.’ Deep down inside, you know exactly what you need and want. We’re often disconnected from these needs and
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Visualise it Take a few moments right now to tune into your heart’s desire. Perhaps a memory arises or an image of something new. How does it feel? What is around you? Who are you with? Is there sand between your toes and sun on your face, or are your hands curled round a steaming mug of hot chocolate on a wintery day? Be curious about your feelings and pay attention to what you are saying to yourself about this. Notice any emotion, and what you long for. Really sink into it and notice how that feels in your body. What can you smell, touch and hear? Use all your senses and breathe it all in.
desires, however, by our over-active minds, and limiting beliefs. These beliefs are the enemy of having the life we really want. Visualisation is incredibly powerful for building self-awareness and tapping into your intuition. It’s not an intellectual process, though. To make real use of it we also need to connect to feelings and the emotions evoked by the images we are drawn to - this allows our subconscious to be conscious.
We can learn to listen to the forgotten language of the body (through the feltsense) which can reveal so much more that our exhausted minds can. In this way, we can also loosen the grip of our ingrained beliefs about what we can and can’t have, should and shouldn’t need and allow a trust in life to emerge. When you connect deep within, release and visualise what you desire, you emit a powerful message out into the Universe. Be curious. Don’t overthink it. What we focus on expands.
About Leonie Gordon With a background in law and anthropology, Leonie runs A Curious Life, specialising in holistic (mind-body) & relationship counselling and meditation. She also works with career-shift consultancy Eyes Wide Opened to help people get the most out of their working lives. Follow Leonie’s blog and find out about her one-to-one sessions and workshops at acuriouslife.blog or get in touch via leoniegordon@gmail.com
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T H E G R E AT OU T D O O R S
WINTER WONDERS IN THE CAIRNGORMS It’s no secret that spending time in the great outdoors is good for your health. In fact, GPs are even starting to prescribe it. And where better to breathe in some crisp, mountain air than the Scottish Highlands? Here are some magical things to see and do while you’re there.
THE CAIRNGORM REINDEER HERD Get up close and personal with Britain’s only freeranging reindeer herd, whose paddocks are open daily. Although free-ranging, these beautiful animals are perfectly tame and can be visited all year round* – and not just at Christmas. There are now around 150 reindeer in the herd after being reintroduced to Scotland from Sweden in 1952. Most of them range freely on the Cairngorm Mountains, with the rest living on the Glenlivet Estate 30 miles away. “When we say they’re free-ranging, we mean it!” says Tilly Smith, who is co-owner of the herd. Why not pay Tilly and her team of reindeer a visit this winter – if you can find the herd?! Find out more at cairngormreindeer.co.uk *Please check opening times before you travel
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STAR-GAZING AND THE NORTHERN LIGHTS The night sky above Tomintoul and Glenlivet has recently become Scotland’s second official Dark Sky Park. Cairngorms Dark Sky Park is among the darkest in the UK and is the most northern Dark Sky Park in the world.
Did you know? Dark skies can increase your wellbeing. According to Professor John Brown, who is Astronomer Royal for Scotland, suppression of unnecessary light improves human sleep patterns.
Scotland’s new Dark Sky Park is the culmination of several years’ work by the volunteer-led Dark Skies Project to reduce light pollution and preserve the natural darkness of the night skies within the Glenlivet Estate and Cairngorm National Park. Volunteers have worked closely with households, distilleries, farms, and Moray Council to change outdoor lighting and reduce light pollution to help benefit wildlife, energy consumption and human health, as well as preserve the beauty of the night sky. “Tomintoul and Glenlivet have an amazing view of the Milky Way, says David Newland, who is a volunteer and chair of the Cairngorms Astronomy Group. “We also get a good showing of the northern lights when conditions are right. Seventy-seven per cent of UK residents can’t see the Milky Way because of light pollution.” Scottish wildlife film-maker and presenter Gordon Buchanan, who is well-known for documentaries such as Tribes, Predators & Me, and Gorillas & Me, was there for the launch. He said: “Our night skies are not a place of darkness but are, in fact, a spectacular canvas on which is painted on of the greatest views our planet has to offer. “Dark skies have a life of their own. To gaze up at a clear night sky free of light pollution continues to leave me spellbound.”
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REINDEER: An Arctic Life The weather forecast for the Cairngorm mountain area, Britain’s only sub-arctic habitat in the UK, is ‘winds gusting 100 miles per hour, serious wind chill factor and arduous walking conditions.’ These are severe winter conditions with drifting snow, and the Cairngorm Mountain Rescue team have been called out to look for two lost hill walkers. Their prospects are not good. While a full-blown search is being mustered to find the missing walkers, the Cairngorm reindeer are out there too, probably lying down, chewing the cud and feeling quite at home as they wait for the wind to abate. Their antlers will be frosted with blown snow, any snow lying on their backs will easily shake off when they stand up and their bed of snow is a comfortable one. In Alaska, one of the countries where caribou are naturally found, they say there are only two seasons: ‘snow’ and ‘no snow’ and caribou thrive there. They are truly Arctic animals, totally at home in the coldest places in the world. This is an extract from Reindeer: An Arctic Life by Tilly Smith, who documents her encounters with The Cairngorm Reindeer Herd and how they came to be in Scotland. Available at amazon.co.uk
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T H E G R E AT OU T D O O R S
WINTER GLAMPING The shortening days, the ‘swishing’ of leaf-scattered rambles and sparkling frosts… it’s time to welcome winter in a Wigwam® Cabin! Wigwam® Holidays, which started in Scotland more than 20 years ago, offers heated, insulated glamping cabins the length and breadth of the nation. Its cabins are perfect for relaxing in after a brisk walk, trail run or cycle ride – especially as the dark nights are here. Book your cabin before the first fall of snow and frozen puddles, light your campfire and don’t forget the marshmallows. Winter delights include spotting the Northern Lights and stargazing in the velvety darkness. Wigwam® Holidays has 33 sites across Scotland, located in National Parks, close to the edge of glassy lochs, set against great mountains or dotted across the Scottish Islands. Wigwam® Holidays – great holidays in the great outdoors.
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Cosy Cabins Escape it all this winter and head for a log fire retreat in the Scottish wilderness
Accessible glamping cabins
The cabin in the woods Refresh your natural spirit and immerse yourself in the rich forestland of Kincardineshire at Glen Dye Cabins and Cottages, which are new for 2019. Here you’ll find two wilderness cabins, including a fully renovated 1840s sawmill and a remodelled 1950s Airstream Safari campervan; a handful of converted cottages, and a redesigned Victorian summerhouse – all designed to help you embrace harmonious living in the great outdoors. Throw a log on the wood burning stove, admire the stars from personal woodfired Swedish hot tubs, and swim in the refreshing peaty waters of the River Dye. Find out more at glendyecabinsandcottages.com 62
Wigwam Holidays has unveiled a new, accessible glamping cabin to help even more people enjoy the great outdoors. Its innovative, new cabin, which is the first of its kind in the UK, has been developed to Category 3 standard and has an electric charging point, a wide access wet room with grab rails, a ramp to get in and out of the cabin, lowered sink and hob, ample wheel chair turning circles and fittings for a mobile hoist. “We firmly believe that having a great holiday in the great outdoors should be accessible to everybody,” says managing director Charles Gulland. The accessible glamping cabin, which has been designed and produced at Wigwam Holidays’ workshop in Perth, will be available at selected Wigwam sites in the near future. To find out more, go to wigwamholidays.com
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The luxury lodge Choose from a loch-side or woodland lodge overlooking acres of idyllic Angus countryside on the outskirts of Dundee at Landal Piperdam. This location might not be as wild as all the rest but what it lacks in rurality, it makes up for in luxury. Landal even offers its own on-site spa experience, complete with treatments to help you leave your stresses behind and embark on your break feeling reenergised. Find out more at landal.co.uk
The Highland hideaway Unleash your wild side near Beauly in a unique location nestled between the Glen Affric and Glen Strathfarrar glens. Eagle Brae Log Cabins in the Scottish Highlands offer a true log cabin holiday experience, with lots of character features including wood-burning stoves. The surrounding area is an amazing natural playground, with plenty of glens, mountains, lochs and Munros to explore and enjoy. Rumour has it that the wildlife watching here is second to none, with stags and red squirrels a common sight, and grouse and other birdlife nesting nearby. Go to eaglebrae.co.uk
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Bathe your way to wellness Take your pick of these fragrant and therapeutic bath-time remedies and soak away your aches and pains
Kneipp Bath Crystals – Cold Season: Eucalyptus
Kneipp Herbal Bath Oils
Healing herbs >>> Follow Celtic Herbal’s advice and soothe your tensions away by adding some of these amazing herbs to the bath water next time you take a dip
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Cold or fever – peppermint or mint for a refreshing bath Can’t sleep? – lavender for relaxation Tired to the bone – rosemary for tired muscles, to lift energy and boost circulation
Just achy – marjoram for muscle relaxation Relax and snooze – chamomile flowers Need a lift? – lemon balm for refreshment and mood invigoration
Tisserand Lavender & Chamomile Bath Oil
Colds and infections – thyme Skin troubles – calendula for soothing and smoothing For PMS – rose petals for pure luxury and wellness
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February/March 2019
HEALTH & NUTRITION Sexual healing Heart health Coping with anxiety, phobias and depression 10 ways to supercharge your food Healthy chocolate recipes Aphrodisiac herbs
WELLBEING The art of self-care – how to love yourself The A to Z of massage – which one is right for you?
BEAUTY Discover the new, all-natural herbal face-lift Skin SOS – your skincare woes answered
THE GREAT OUTDOORS Rustic spring and summer weddings Saddle up for the UK’s top cycling holidays Great coastal walks
COMPETITIONS Win a Forest Holidays mini-break Win a Course of Excellence study programme
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Amy Gibbs Therapy Centre, Kirkcaldy Cairngorm Lodges, Aboyne Calm on Canning Street, Edinburgh Complementary Healthcare Clinic, Falkirk Comrie Croft, Crieff Driftwood Floatation Spa, Kirkcaldy Dundee Herbal Clinic, Broughty Ferry Eco Nature Holidays, Glendaruel Edinburgh Centre of Nutrition & Therapy Glaswegian Health Shop, Glasgow Good Food, Edinburgh Greener Kirkcaldy Hands on Therapies, Barrhead
Health Food & More, Kirkcaldy Healthy Life Centre, Edinburgh Heart Centre, Kirkcaldy Heart & Soul Holistic Centre, Kinross Hemp, Edinburgh Highland Wholefoods, Inverness Holistics, Kirriemuir Holistic Soul, Stonehaven Hygge Hut, Aberdour Jan de Vries Healthcare, Scotlandwide JW Physiotherapy, South Queensferry Lavender Room, Troon Lilies & Dreams Boutique, Edinburgh Locavore, Glasgow Lorna McLean Holistic Therapies, Glasgow Love Yoga, Aberdeen Maggie’s Centres, Scotland-wide Mandala Flow, Edinburgh Matwork Pilates, Aberdeen Mi Yoga, Kintore Millstone Wholefoods, Oban Mind & Body Studio, Kirkcaldy Napiers The Herbalists, Bathgate Napiers, Glasgow
Nourish and Flourish with Fiona Morris, Edinburgh & Peebles One World Shop, Edinburgh Pillars of Hercules Organic Farm & Shop, Falkland Positive Change Yoga, Dysart Pravera, Kirkcudbright Scotland Therapy, Edinburgh & Glasgow Simply Scentered Holistic Therapies, Leslie Soul Retreat, Edinburgh Strength + Soul at The Barn, Shotts The Carrick Clinic. Prestwick The Dreamcatcher Lady, Alexandria The Ecology Centre, Kinghorn The Green Room, Kirknewton The Health Shop, Inverness The Laughing Unicorn, Dundee The Pilates Hut, Banchory The Secret Therapist, East Kilbride The Wee Retreat, Glasgow The Yoga Shed, Crieff The Yoga Spot, Aberdeen Whitmuir Organics, West Linton
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R E V O C S DI t s e r o f the SAVE 5%
THE PERFECT GETAWAY FOR FAMILIES, COUPLES AND FRIENDS A sunlit forest glade, birdsong on the breeze, absolute peace. Forests to explore, rivers to canoe, and mountains to climb. The time, the space, the people you love. On a Forest Holidays short break in the UK, freedom awaits‌ Escape to two idyllic lochside locations in Scotland - Ardgartan Argyll and Strathyre both on Forestry Commission land. You can even bring your dog to pet-friendly cabins!
Enjoy 5% o your cabin accommodation at Forest Holidays in Scotland using code HOLISTIC18 at www.forestholidays.co.uk or call 03330 110 495. Terms & conditions: The code is valid until 31/3/2019 for breaks taken before 1/1/2020. 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.