Holistic Scotland Magazine Summer 2020 by Holistic Scotland Magazine

SUMMER 2020

FREE

! r e m m u S He llo Summer healthy eating special Eat well to boost your mood, energy and more!

Yoga for digestion Simple asanas to keep your gut happy

HOW TO BE MORE TREE

lessons from the plant world

TIME FOR YOU How to create the perfect home spa

INSIDE

RECLAIM YOUR WILD SELF WITH EMILY TUCK UNDERSTANDING S U M M E R SELENIUM 2 0 2 0 | H O L IDEFICIENCY STIC SCOTLAND SUMMER STAYCATION â&#x20AC;¢ CHAKRA HEALING

Consult our Medical Herbalists Expert Herbal Healthcare with Experienced Registered Practitioners. Face to Face or Remote Video Link Appointments.

01592 566446 www.healthfoodandmore.co.uk Shop Local with No Queue with our Click and Collect Service. We can even bring your shopping out to your car for you.

https://shop.healthfoodandmore.co.uk We also have UK wide Mail Order Free delivery over £50. Same day dispatch Tuesday to Saturday. Some items on our website are click and collect only

FROM THE EDITOR

Welcome to the Summer 2020 issue. It’s Summer! And we’re slowly starting to come out of hibernation. It’s lovely to see businesses opening up again and gradually being able to get out and do things. We may not be able to go on holiday, but we can at least venture a little bit further afield for walks, picnics and other outdoor adventures. I hope you’ll find lots of inspiration for enjoying what’s left of the season in this latest issue. From outdoor yoga to stargazing, there’s plenty to do outdoors – even if it’s in your own garden. Inside, you’ll find plenty of tips for staying healthy this Summer and there are lots of mouth-watering recipes to try as part of our Summer Healthy Eating Special. I hope you’ll enjoy trying out our home spa ideas too. Hopefully it won’t be too long before we can start enjoying therapies again. Don’t forget to check our list of stockists at www.holisticscotland.com for lots of shops and clinics which have reopened and have copies of the magazine available to pick up for free. If you run your own natural health business and would like to know how working with us could help you get back on track after Covid-19, please drop us a line at contact@holisticscot.com We have tens of thousands of readers Scotland-wide and subscribers throughout the UK and in Europe, America and Australia who are all passionate about natural health and beauty, holistic therapies, and the great outdoors. We can help put your business in front of them – in print, online and on social media. Have a fantastic Summer

Lynda Hamilton Parker Publishing Editor

HolisticScotMagazine

HolisticScotMag

HolisticScotlandMag

www.holisticscotland.com SUMMER 2020 | HOLISTIC SCOTLAND

Things to do this season

Asanas for digestion

This Issueâ&#x20AC;Ś 13

How to spot a selenium deficiency

Summer healthy eating

Contributors

Ali Cullen, A.Vogel

Lisa Erickson, Author

Emily Tuck, Transform Therapies

Dennis Gore, Pharmacist

Want to contribute? Get in touch: contact@holisticscot.com 4

SUMMER 2020 | HOLISTIC SCOTLAND

Mellissa Laycy, Gut Health Coach

How to be more tree

21 Energy fuelled breakfasts 26 Brain-boosting salads 36 Healthy desserts 44 Chakra healing

Chakra healing

48 Reclaim your wild self 58 WanderWome

Holistic Scotland Magazine: www.holisticscotland.com Email: contact@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: Think Solutions Ltd Next issue: Autumn 2020

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.

SUMMER 2020 | HOLISTIC SCOTLAND

H E A LT H

Omega-3 supplements – your secret weapon in the battle against depression, anxiety and PMS

ew research into the health benefits of Omega-3 – the fatty acid found in fish – has revealed even more reasons to consider taking a supplement, especially if you suffer from high blood pressure, depression, anxiety or PMS (premenstrual syndrome). A study carried out by Dr James Brown at Aston University in Birmingham has confirmed fish oil has a positive effect on five different areas of heart health, including blood pressure and chronic heart disease.

“The recent report draws from published literature, assessing the strength of any claims of benefits from Omega-3 consumption, and evidence suggests that the maintenance of a healthy heart can be supported by Omega-3 intake.

It’s thought to be beneficial in the fight against body fats, atherosclerosis, which is the plaque that builds up in the arteries, and irregular heart rhythms.

“As we grow older, worries about heart conditions can be concerning, and it is reassuring that substances as accessible as Omega-3 can help maintain a healthy

Not only that, but Dr Brown says people suffering from anxiety, depression or premenstrual syndrome could also benefit from taking Omega-3 supplements. A placebo study previously conducted on nearly 50 participants showed those who took fish oils containing Omega-3 had improved mood profiles, with increased vigour and energy and reduced anger, anxiety, and depression states. “Omega-3 fats, and the benefits associated with them, have been widely debated in both the media and by scientists for many years,” says Dr Brown. 6

SUMMER 2020 | HOLISTIC SCOTLAND

steps to staying healthy

By Dr Zoe Williams

Move your body every day.

Eat a varied diet, with lots of colourful fruit and vegetables, legumes, wholegrains, lean protein sources and fish. Your body doesn’t produce Omega-3 by itself so you need to get it from your diet and fish oil supplement.

heart, including helping to maintain a healthy blood pressure, reduce the risk of coronary heart disease and lowering the levels of some circulating blood fats. “This research hasn’t just revealed benefits of Omega-3 intake on cardiovascular health, but also across a range of key health conditions including mental health and cognitive development too, showing Omega-3 intake to be a good way of maintaining various elements of general health.” Humans don’t naturally create Omega-3 so it is recommended we eat at least two portions of fish per week, including one of oily fish. Taking a cod liver oil supplement is also a great way to get Omega-3 into a diet. It is particularly important to do this during the winter, as fish oils are an excellent source of Vitamin D which we tend not to get due to lack of sunlight, with Vitamin D supporting muscles, bones and our immune systems during the harsher months. “Many people don’t realise that our body can’t produce Omega-3 naturally, so we do need to get it from our diet,” adds GP Dr Zoe Williams.

Try to limit processed and sugary foods.

“We all require a different level of Omega-3 for our health to be optimal.

Eat lots of high fibre foods.

Aim to consume 30 different types of plant species.

De-stress.

“It is best to get Omega-3 from natural food sources, such as fish and certain nuts, seeds, and oils, but for those of us who struggle with this, taking a cod liver oil supplement is a good to make sure you’re getting the nutrients you need to maintain a healthy lifestyle.”

SUMMER 2020 | HOLISTIC SCOTLAND

H E A LT H

What’s new? The latest natural remedies, supplements and breakthrough treatments

Plant power in a stick It’s now even easier to benefit from the healing and health-promoting properties of essential oils, thanks to these new Inhaler Sticks from Go2. 100% natural, these clever little sticks are perfect for when you’re out and about or on-the-go. There’s even a blend for every mood! We love the brand’s strapline too – “Changing the mood of Britain, one sniff at a time.” Choose from Energy, Focus, B.Calm and Sleep blends. You won’t be disappointed! Available from thego2brand.com

Vegan-friendly wholefood supplements The new Source of Life Garden range from Natures Plus is specially formulated with nutrient-dense wholefoods – using the power of real, certified organic fruits and vegetables to give energy levels and your overall health a boost. There are nine options, from Curcumin to Vitamin B12, to choose from in the range – each offering different benefits and whose capsules are vegan and gluten-free. Available from your local, independent health store or at amazon.co.uk

Fish collagen that packs a punch This new, liquid anti-ageing supplement containing pure collagen peptide claims to “reverse what life has done to your skin”. Containing hydrolysed marine collagen from freshwater fish, it’s certainly not for vegans but is said to pack a skin-saving punch with its high-strength (10,000mg) dose and selection of essential vitamins. Regular intake of high-quality collagen, which is full of important amino acids, is also thought to improve digestion and mobility, as well as speeding up wound healing and hair growth. Find out more at reverselife.com

SUMMER 2020 | HOLISTIC SCOTLAND

Vitamin C smoothie supercharger If there is one product you should add to your smoothie arsenal, it’s a jar of NEW Neutrient™ Total C™ Powder. This unique blend of 4 different forms of buffered vitamin C and other clever compounds has been designed to deliver intensive nutritional support and effective absorption, without stomach irritation. The pure powder formula with no colours, sugars, sweeteners or unnecessary additives is a great way to top up your vitamin C levels, especially for those who prefer not to take their vitamin C as pills or sweetened drinks. For smoothie recipes using Neutrient™ Total C™, visit our website at holisticscotland.com

Just the tonic With children due to head back to school soon, it’s really important to make sure their immune systems are supported and working at their best! That’s where Tonic Health, which has just become the first immunity product to be Mumsnet Rated, comes in. The high dose vitamin drink is the first immune health sector product to receive the Mumsnet endorsement after its Elderberry & Blackcurrant flavour was tested by a panel of 130 Mumsnet users, with 81% saying they would recommend it to family or friends. It’s designed to support the immune system in times of need, offering the highest available dose of Vitamin C (1500mg), Vitamin D (30ug) and Zinc (25mg) on the market and could play a significant role in fighting off viral infections. Stockists include Boots and pharmacies nationwide. Find out more at tonichealth.co

Helping you B a BetterYou Nutrient deficiencies can have a significant impact on our wellbeing and insufficient B-vitamin levels can interfere with how energised we feel. All eight B-vitamins have important functions and play a vital role in maintaining optimal health; however, they are water-soluble which means that the body doesn’t store them, so our diet must supply them each day. Thiamine (B1), Riboflavin (B2), Niacin (B3) and Pantothenic Acid (B5) help to break down and release energy from the food that we eat, while keeping the nervous system healthy and Biotin (B7) is needed to help the body break down fat, while also contributing to the maintenance of healthy hair and skin. Folic Acid (B9) and vitamin B6 help the body to form healthy red blood cells, contributing to normal immune system function, while vitamin B12 contributes to healthy red blood cells, a normal homocysteine metabolism and aids energy release. Lucky for us, global health pioneer BetterYou has launched its brand-new B-complete Oral Spray – an expert blend of all eight B-vitamins to support natural energy production. Available from your local health store or at betteryou.com

SUMMER 2020 | HOLISTIC SCOTLAND

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

A few of our favourite things - Hand care essentials

Cleanse Child’s Farm Grapefruit & Tea Tree Moisturising Handwash, 250ml £4 from Boots, Superdrug or childsfarm.com

r Best fo s d ki

Chuckling Goat Natural Clean Hand Soap with Goats Milk, Kefir & Grapefruit, Bergamot & Lemon essential oils, £5.95

Tropic Signature Handwash with Australian Lemon Myrtle, Bergamot & Eucalyptus essential oils, 180ml £16 from tropicskincare.com

Heaven scent!

Tints of Nature Tea Tree Hand & Face Cleansing Foam, 50ml £8.99 from tintsofnature.com

Heaven scent!

r Best fo ! t e n pla

Long-lasting protection at work EcoHydra’s antimicrobial and antiviral hand sanitiser range has been certified by independent labs as effective against all coronaviruses, including SARS-CoV-2 – offering long-lasting protection for up to four hours. Developed for clinical, healthcare and hygiene-reliant environments, the EcoHydra line-up used by consumers internationally is also being used professionally in NHS hospitals, schools, nursing homes, and will be rolling out to large food chains in 2020. Find out more at ecohydra.com 10

SUMMER 2020 | HOLISTIC SCOTLAND

Refresh Pure Aloe Vera Hand Sanitiser with 70% alcohol, 100ml £6.49 from chemistclick.co.uk

Dr Bronner’s Organic Peppermint Hand Hygiene Spray, 60ml £5.25 from shop.drbronner.co.uk

Heaven scent! Best for kids Zoonoo Baby Hand Sanitiser Spray, 50ml £20 from zoonoo.co.uk

Tints of Nature Hand Sanitising Spray with 80% alcohol, 75ml £7.49 from tintsofnature.com

Heaven scent!

3 natural, sustainable soaps that kill Covid-19 Choosing a citronella-based soap may be even more effective against viruses such as Covid-19 than plain old soap and water. The new incognito® soap range, for example, is not only thought to have significant mosquito-repellent qualities, but potent antibacterial properties too. It’s formulated with pure citronella essential oil, which comes from the leaves and stems of different species of the lemongrass plant, and is free from irritants, parabens and SLS (sodium laurel sulphate). Choose from the Luxury Soap bar, Luxury Loofah Soap or Hair & Body Wash – all of which are packaged in environmentally friendly sugar cane plastic. But be quick, they’re flying off the shelves! If you can’t get one at your local, independent health store, order online at incognitospray.com

SUMMER 2020 | HOLISTIC SCOTLAND

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

A few of our favourite things - Hand care essentials

Restore

Heaven scent!

r Best floem prob n! ski Woods of Windsor Gardeners Range Blackberry and Thyme Intensive Hand Balm, 100ml £7.99 from fragrancedirect.co.uk

Cetraben Cream, 50ml £4.99 from Boots

Aveeno Baby Daily Care Baby Moisturising Lotion, 150ml £5.99 from Boots.

Made for Life Organics Soft Touch Intensive Hand Balm with five base essential oils, 50ml £25 from madeforlifeorganics.com

r Best fo ! s d ki Dr Hauschka Regenerating Hand Cream, 50ml £19 from drhauschka.co.uk

Salcura Bioskin Zeoderm Repair Moisturiser, 50ml £9.99 from Holland & Barrett

Dr.PAWPAW Original Multi-Purpose Fragrance Free Balm, For Lips, Skin, Hair & Beauty Finishing, Cuticles & Nails, 25ml £7.00 from Sainsburys

Yardley London English Rose Nourishing Hand Cream, 100ml £4.49 from fragrancedirect.co.uk

n Made i d! n a l t Sco

Ishga Hydrating Hand Cream, 100ml £29.50 from ishga.com

SUMMER 2020 | HOLISTIC SCOTLAND

H E A LT H

How to spot a selenium deficiency – and why it’s so important as we age Constant tiredness, brain fog and difficulty concentrating could be more than just agerelated wear and tear, writes community pharmacist Dennis Gore

ots of things start to slow down as we get older, including our body’s ability to maintain the same level of get up and go. But if your tiredness and fatigue has become more of a permanent feature and is coupled with brain fog and difficulty concentrating, it could be more than just age-related wear and tear. As humans, our bodies need certain levels of different vitamins, essential trace minerals and enzymes to keep our vital organs and functions ticking along nicely. When one of them is in decline, it can have a knock-on effect on the whole system. Without adequate levels of selenium, our bodies are unable to make the proteins needed to maintain good health and immunity. In fact, new research suggests that selenium deficiency can put us at greater risk of contracting viruses such as Covid-19 and developing potential long-term complications such as heart or lung damage. Selenium is an essential trace mineral and antioxidant which is important for good overall health and mental and physical energy. It’s normally found in the soil and should be present in our food, but naturally occurring levels have decreased significantly over the years – that’s why it’s often dubbed ‘the world’s rarest mineral’. SUMMER 2020 | HOLISTIC SCOTLAND

“…often

dubbed ‘the world’s rarest mineral’. 13

Ebola, MERS, SARS, AIDS and Corona are all viruses which have become more virulent in areas and countries in which levels of selenium in the soil are very low. Because these levels have been so low, selenium hasn’t been able to get into the food chain and offer any immunity or protection.

• • • • • •

Without selenium in the food chain, we humans can’t make the protective selenium compounds otherwise naturally produced by the body.

The best way to prevent or reverse selenium deficiency is to take a supplement which will enable you to make the optimum amount of the 25 essential selenium proteins, two of which, in particular (Thioredoxin reductase selenium and Glutathione peroxidase selenium), are known to help inhibit viruses becoming more virulent and protect the heart and kidneys from damage by virus attack.

There are 25 selenoproteins needed to keep your body in good health but, if you aren’t getting enough selenium, you could be deficient. Some of the typical signs of selenium deficiency include:

Constant tiredness and fatigue Brain fog and difficulty concentrating Lowered immunity Hair loss Reproductive problems Underactive thyroid (Hypothyroidism)

SUMMER 2020 | HOLISTIC SCOTLAND

But that’s only part of the solution. Selenium needs co-enzyme Q10 to do its job effectively. Co-enzyme Q10 is made naturally in the liver and found in each of our 30 trillion cells. In each cell, there are up to 5000 mitochondria – or little sausage shaped bodies in which Q10 joins the food we eat and oxygen we breathe to make energy. Together, selenium and co-enzyme Q10 work synergistically to stop us getting ill and can help us survive if we do. But our livers make much lower levels of this energy providing enzyme as we get older and, of course, the heart and other major organs (liver, spleen, lungs, pancreas, kidneys and muscles) all use large amounts of Q10 to create energy. The body’s ability to produce co-enzyme Q10 peaks at around 20 and tapers off after that. Therefore, it’s important to take selenium and co-enzyme Q10 supplements. Selenium and co-enzyme Q10 supplements can be bought from independent health stores nationwide or from dennisthechemist.com

IMMUNE SUPPORT AlphaGuard Plus Full-spectrum antioxidant complex containing vitamin C, grape seed extract, curcumin extract, quercetin, bilberry extract, vitamin E, alpha lipoic acid, green tea extract, N-Acetyl cysteine, zinc, leutein, beta-carotene, lycopene, zeaxanthin and selenium. Available from healthy.co.uk

Immune Defense Integrates immune-boosting components – Bovine immunoglobulins, IgY Max™, beta glucans, red marine algae and larch arabinogalactans – to protect against potential infections, pathogens, toxins and illnesses. Shop at water-for-health.co.uk

Beta-Glucans Immune Support Advanced immune formula with elderberry, vitamins A, C and D3, zinc, copper and selenium. Available from shop.healthfoodandmore.co.uk

SUMMER 2020 | HOLISTIC SCOTLAND

MANAGE YOUR MOOD WITH NATURE Stress, anxiety and low mood unfortunately, tend to go hand in hand and life is suddenly something to be ‘endured’ rather than enjoyed? We are more likely to suffer from low mood when under stress. This emotional position gives us a lower ‘capacity’ to cope with the everyday problems we might otherwise be able to take in our stride and is the reason that anxiety can often accompany episodes of low mood. Here are some top tips on how to lift your mood, naturally: • A great tool to begin with is exercise. Whether suffering with stress, anxiety or low mood, exercise can help. It helps to produce feel good hormones and neurotransmitters such as endorphins and norepinephrine, which are associated with elevated mood and learning. • Natural remedies such as St John’s wort (Hypericum) have been used for many years to help with the symptoms of low mood. A.Vogel Hyperiforce St John’s Wort tablets is a traditional herbal medicinal product used to relieve the symptoms of slightly low mood and mild anxiety, exclusively based upon long-standing use as a traditional remedy. Hyperiforce is contraindicated with other medication, including hormonal contraceptives, so always read the leaflet before taking it. • If you know that there is a challenge looming or a period of strain on the horizon, you may want to keep A.Vogel Stress Relief Daytime Valerian-Hops oral drops close to hand. It is a traditional herbal medicinal product used

for the temporary relief of symptoms associated with stress such as mild anxiety, exclusively based upon long-standing use as a traditional remedy. • Avoid alcohol – although it may help for a few hours, this has a depressant effect which will make you feel worse in the long run, particularly if you consume it regularly. If you can’t avoid alcohol completely, make an attempt to reduce the amount you consume • Do things you enjoy – giving yourself a break from work and worries will help massively to lift your mood. People often forget how important relaxation is, and taking time to slow down and simply ‘breathe’ often goes a long way to making you feel better. • If you feeling worried or anxious, you might want to turn to a calming herb such as Avena sativa to help support you. Perhaps it is an important meeting at work, or an exam, or simply a fear of flying, AvenaCalm Avena sativa oral drops is a traditional herbal medicinal product used for the temporary relief of symptoms associated with mild stress such as mild anxiety and to aid sleep, exclusively based upon long-standing use as a traditional remedy. • Mix with other people – isolating yourself from others will worsen your negative emotions. Mix and communicate with friends and family, especially positive people, as this will help you keep in touch with reality.

Always read the leaflet.

If you would like further advice on how the herbal remedies mentioned above can help you, contact the A.Vogel Helpline on 0845 608 5858. A.Vogel Herbal Remedies are available from independent health food stores nationwide and online at avogel.co.uk

Help find a

Brighter Place with

Hyperiforce  Helps relieve symptoms of low mood  Helps relieve symptoms of mild anxiety  Extract of fresh St. John’s wort (Hypericum)

Fresh herb remedies.

#AVogelBrighterPlace

Hyperiforce® St. John’s Wort tablets

Traditional herbal medicinal product used to relieve the symptoms of slightly low mood and mild anxiety, exclusively based upon longstanding use as a traditional remedy. Always read the leaflet.

. . . n o s a e S s i h T v H E A LT H

Things to do, places to go and people to see to enhance your health and wellbeing

Embrace mask couture Now that masks are mandatory on public transport and many shops, you might want to invest in some sustainable face wear. With lots of brands now diversifying into fabric face coverings, there are certainly plenty of designs to choose from. The British Fashion Council and Bags of Ethics have teamed up to create ‘Great British Designer Face Coverings: Reusable for People and Planet’ – selling reusable, non-medical designer face coverings designed by Halpern, Julien

Maconald, Liam Hodges, Mulberry, RAEBURN and RIXO to raise £1 million for charity. You’ll soon be able to pick one up in selected Boots and Sainsbury’s stores, as well as online at bagsofethics.org, britishfashioncouncil. com and tu.co.uk If you buy a mask from SEED Madagascar, you’ll be helping to protect some of the world’s most vulnerable people from Covid-19. For every mask you buy here in the UK, the charity will commission another five to be made and distributed in Madagascar, the poorest country in the world. To buy, or volunteer to make masks for the charity, go to madagascar.co.uk/mask-exchange

Outdoor yoga It’s the perfect time of year to take your yoga practise outdoors – in the garden, in the woods, or on the beach. Just being out in green space reduces anxiety, stress and mental fatigue and improves mood. And, of course, yoga is known to have endless benefits for our health and wellbeing. Put yoga and the outdoors together and you have double the therapy! Why not make the most of the experience by treating yourself to a new yoga mat? We love this Eco Travel Yoga Mat from Organic Apoteke whose materials are biodegradable and sustainably sourced. Shop at organicapoteke.com

SUMMER 2020 | HOLISTIC SCOTLAND

Summer stargazing at home Many people think stargazing equals telescopes. While telescopes are fantastic instruments, they’re not essential, especially when you’re starting out, says Stephen Mackintosh, who is partner astronomer at The Torridon hotel in the Highlands. In fact, Stephen says some of the best stargazing experiences are those unhindered by equipment - gazing up at the band of our Milky Way galaxy, tracing out the brightest stars within a constellation, observing the rising Moon next to a bright planet or sitting out on a deck chair during an active meteor shower. Check out Stephen’s tips on how to make the most of your stargazing experience at home at holisticscotland.com

Deepen your connection with tea Enjoy a traditional Taiwan tea ceremony wherever you are in the world with LiYIng Limmm of When Wild Waters Speak, who is offering free sessions streamed live from her Edinburgh home. LiYing offers a beautiful introduction to the sacred, meditative art and its wellness benefits – currently via her Facebook and instagram feeds. The tea ceremony involves sitting in noble silence as bowls of tea are served and returned in an ebb and flow that takes around an hour, followed by questions and reflections. LiYing says this meditation in motion has led her to experience a wonderful awakening and introspection which she is now keen to share with others. The tea she uses is known as living tea, which is seed-propagated and free from pesticides, fertilisers and agrochemicals – which LiYing says is vital for the true healing powers of the tea leaves to be released. Find out more at whenstillwatersspeak.com

Foraging Fortnight online in Orkney We may have missed out on the Scottish Wild Food Festival, but the good news is there’s a virtual Foraging Fortnight festival to be held on Orkney this Autumn! The line-up includes ethnobotanist Anna Canning; food writer Wendy Barrie, who is partnering with local bakers and foragers to host a live cooking demonstration, and artist Lin Chau, who will be demonstrating how to make paper from wild ingredients. Other events across the region will include virtual island outings, foraging talks, and wilderness training – the majority of which will be free and streamed live at foragingfortnight.co.uk between 29 August and 13 September. SUMMER 2020 | HOLISTIC SCOTLAND

E AT W E L L

Energy fuelled breakfasts The most important meal of the day With the world now waking up to new normal, it’s time to start getting our mornings back into some sort of routine. But don’t sweat it – simplicity is key. Whether you’re gearing up to resume the school run, face the daily commute by public transport, or take on new responsibilities while working from home, our simple breakfast suggestions will keep you firing on all cylinders from dawn till dusk.

Oats so simple If you start the day with a sugary breakfast cereal, toast or croissant, your energy is probably going to take a nosedive by about 11am. That’s why the experts recommend switching to wholegrain oats, which are higher in fibre and break down more slowly, providing sustained energy throughout the day rather than in spikes and slumps. According to nutritionist Cassandra Barns, not only can they help to give you more energy throughout the day, but they can help you sleep better too. “Oats are a natural source of calcium and magnesium, a mineral that has been proven to promote good quality sleep,” she says. “They’re also rich in melatonin, which can relax the body, regulate the internal body clock and help you to fall asleep.” Why not shake up your breakfast routine by trying muesli two different ways? 20

SUMMER 2020 | HOLISTIC SCOTLAND

Make your own Bircher Bowl If you’re new to wholefood cooking, you’ll love this Chia Oat Bircher Bowl recipe by personal chef Amy Chaplin, as featured in her book Whole Food Cooking Every Day.

1. Overnight Muesli You will need: 40g Nairn’s Gluten-Free Muesli (which is already packed with wholegrain oats, sultanas, sunflower seeds, flaxseed and cranberries) 100g Greek yoghurt 50ml milk of choice Your favourite toppings Combine the muesli with the milk and yoghurt and mix well before covering the bowl and leaving to chill in the fridge overnight. Then, in the morning, top with your favourite fresh fruit and any other extras you fancy.

2. Flapjacks You will need: 225g Nairn’s Gluten-Free Muesli 115g butter 85g Golden Syrup 85g soft brown (or caster) sugar Melt the butter, sugar and Golden Syrup in a pan while stirring gently, then remove from the heat. Tip in half a bag (225g) of muesli and stir until all the oats are covered in the melted liquid. Line a square tin with greaseproof paper and tip the mixture in, spreading evenly. Bake at 180 degrees for 20-25 minutes until golden then leave to cool for 10 minutes. While they’re still in the tin, mark out nine squares with the end of a knife and enjoy!

It only takes a few moments of advance planning and the 10 minutes you’ll spend assembling the dish will reward you with a delicious, energyboosting breakfast for days. You’ll need: ½ cup rolled oats ½ cup chia seeds ¼ cup hemp seeds 2 tbsp ground flax seeds ½ cup whole, raw almonds (soaked overnight in 2 cups filtered water) 2 ¾ cups filtered water 1 tbsp vanilla extract 2 tsp ground cinnamon Pinch of fine sea salt Combine the oats and the chia, hemp and flax seeds in a medium bowl and set aside. Drain and rinse the almonds and transfer them to an upright blender. Add the 2 ¾ cups of water, vanilla, cinnamon and salt and blend until completely smooth, then pour into the oat mixture. Stir well to combine and set aside for 25 to 30 minutes until thick and creamy. This can be eaten immediately, with a selection of toppings, such as raspberries, bee pollen, or blueberries and edible flowers, or stored in an airtight container in the fridge for up to four days. It will thicken further in the fridge. For more recipes like this, check out the book, which features 250 vegetarian recipes that are all free from dairy, gluten and refined sugar. Find out more at amychaplin.com

SUMMER 2020 | HOLISTIC SCOTLAND

E AT W E L L

Ready, steady, go These instant breakfasts boosts are new, all-natural and have your nutritional needs covered – perfect for when you need to refuel and run.

Quick and easy chocolatey porridge Sweet tooth? This new Classic Chocolate instant porridge from The Great British Porridge Co. is perfect for an early morning boost. Unlike other chocolate porridges, it’s made with real raw chocolate (rather than cocoa powder) and sweetened only with dates. You might also like its new coffee-flavoured counterpart, Caffe Latte flavour. Available in selected supermarkets and from thegreatbritishporridgeco.co.uk

Goji goodness in a glass For a quick pick-me-up before lunch, try new NingXia Red from Young Living. This signature drink blend combines Orange, Yuzu, Lemon, and Tangerine essential oils with blueberry, aronia, cherry, pomegranate, and plum juices for a whole-body nutrient infusion. Also packed with goji berry and wolfberry, it has an amazingly vibrant colour and is designed to energise, fortify and revitalise both body and mind. Track some down at youngliving.com

Time for tea? Nairn’s Gluten Free Oaties are deliciously syrupy, crumbly and very moreish! They’re packed full of wholegrain and are perfect for dunking in your cuppa – if that’s all you can manage in the mornings. They also contain 45% less sugar than the average gluten free sweet biscuit. You might also like Nairn’s Gluten Free Apple & Cinnamon Chunky Biscuit Breaks, which are individually wrapped and great for popping in your bag to munch while on-the-go or in the office. Available from supermarkets nationwide or nairns-oatcakes.com

SUMMER 2020 | HOLISTIC SCOTLAND

E AT W E L L

Brain-boosting Summer salads Stay sharp this season with the help of these superfood sensations and 1. Combine quinoa an. cep sau a in water to a Bring the mixture h hig mdiu me er ov il bo a at he e th ase cre heat, de ntle bit to maintain a ge simmer. Serves 2 until Buddha 2. Cook on low heat Who doesn’t love a sorbed ab s is , ha a lar ino cu parti the qu Bowl? This one, in out 10 ab , h ter all of the wa which are ric packed with seeds . tes nu mi ids ac 15 to fatty in omega-3, whose rmal brain m Remove the pot fro are important for no 3. nt at every me lop set d ve an de r, d ve an co n heat, functio ght they may aside. stage of life. It’s thou d an s los ry mo even benefit mild me 180c. 4. Preheat oven to lieve depression.

BUDDHA BOWL TOPPED WITH SUPER SEEDS SPRINKLES

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5. Arrange the e mushrooms and th roasting tray You will need: sweet potatoes in a le with 2 tbps izz dr er, lay gle a in a sin 150g quino th salt, and wi kle rin of oil, and sp 450ml water oes peeled and pepper. Toss to coat. 2 small sweet potat ns. s be cut in cu 6. Bake for 15-20 mi in quarters t cu s om ro ide sh mu 250g ready to serve, div pumpkin seed 7. When you’re or ed s, ese oe ap tat gr po t p ee tbs 3 cooked quinoa, sw ggie mixtures oil mushrooms and ve e avocado and th lt ce sa Sli 1 tsp into 2 bowls. 1 tsp pepper add into the bowls. aining oil over 1 avocado 8. Lightly drizzle rem sprinkle favourite raw sly rou ne ge 2 handfuls of your s, wl the bo le, cherry ve. Enjoy! veggies (we used ka Super Seeds and ser es) ish rad d an tomato lad Super 3 tbsp Pimp My Sa Seeds

SUMMER 2020 | HOLISTIC SCOTLAND

IN SEASON

Watercress Did you know watercress contains more than 50 vital vitamins and minerals? Gram for gram, it also contains more calcium than milk, more vitamin C than an orange, more folate than banana and more Vitamin E than broccoli! It’s rich in Vitamin A and iron and is a great source of fibre. Plant irons can’t be absorbed by the body unless they are converted into a more easily absorbable form such as haem iron as found in meat. To do this, to be vitamins A and C need to be present. Because watercress has such high levels of both, the body is better able to absorb the iron in watercress than in most other green veg or salads. That’s great news for everyone, but especially for vegans!

SUMMER 2020 | HOLISTIC SCOTLAND

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ULTIMATE SUPERFOOD SALAD Serves 2 A simple way to incorporate more leafy green veg into your diet is to throw some leaves into a salad. This one contains watercress, which is known to improve brain health and boost immunity. In fact, ed a it’s so good for you that it’s been dubb rol cont se disea by table vege ‘powerhouse’ and prevention experts. You will need: Salmon fillet (optional) 85g watercress 100g quinoa 1 pomegranate 1 ripe avocado 100g roasted sweet potato d 1 small punnet alfalfa sprouts or mixe sprouts 1 clove garlic 1 head broccoli, cut into small florets 25g mixed nuts, toasted Sea salt and black pepper Pinch chilli flakes Juice of 1 lime 75ml olive oil 25g chopped coriander

skin Fry on high for 2 minutes, or until is crisp, then transfer onto a baking tray ten skin-side up and roast in the oven for minutes. r 3. Cook the quinoa in salted boiling wate according the packet instructions. Place set the broccoli into a metal colander and steam and r Cove oa. quin over the boiling the broccoli for three minutes. oa 4. Once cooked, drain and rinse the quin r. and broccoli under cold running wate Remove the sweet potato and salmon from the oven. eze 5. Cut the pomegranate in half and sque . the juice from one half into a large bowl lime and s flake i chill oil, Add the olive . juice, whisk together and season to taste and oa quin fa, alfal , nder coria the in Add sweet potato and toss well. and 6. Peel the avocado, remove the stone roughly chop. Spread the quinoa and plate sweet potato mixture onto a serving top. the over ado avoc and dot the 7. Finally, bash the second half of the pomegranate with a wooden spoon to knock the seeds out and scatter these nuts. over the plate along with the toasted top. Serve with the rested salmon fillet on

1. Preheat the oven to 200°C, then chop the sweet potatoes into inch cubes with the skin on. Place into a roasting tray, season with salt and pepper, drizzle with olive oil and roast in the oven for 15-20 minutes. 2. Place a frying pan on a high heat and add 1 tbsp vegetable oil. Season the salmon on all sides with sea salt, then when the oil is smoking place the salmon skin-side down into the pan.

SUMMER 2020 | HOLISTIC SCOTLAND

Pimp your salad! On a mission to â&#x20AC;&#x2DC;make healthy eating effortless and excitingâ&#x20AC;&#x2122;, Pimp My Salad has launched an exciting new range of vegan and gluten free meal toppers! Coconut Bacon, Cashew Parmesan and Activated Super Seeds will soon be readily available in UK shops, including independent health stores, this Summer. They contain only the best ingredients, sourced from ethical suppliers, and are vegan, gluten free and keto and paleo friendly. Each is made using slowly dried cooking techniques, to make sure the nutrients in their ingredients stay intact, and each

sprinkle of topper adds extra goodness to breakfast, lunch and dinner. And while they bring a pop of crunch and bold flavours to salads, they also add an extra dimension to pizzas and pasta, as well bowls of grains, veggies and soup - or they can be eaten straight from the jar as nutritious, plant-based snacks. Available from July 1. pimpmysaladonline.com

SUMMER 2020 | HOLISTIC SCOTLAND

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WARM SALMON SALAD

Oily fish is great for cognitive function a and this simple, speedy recipe makes iant brill a also Itâ&#x20AC;&#x2122;s er. dinn great lunch or way of using up leftovers. Alex Head of London catering firm Social Pantry suggests adding any spring onions, cucumbers or other green veg that you e. have lurking in the back of your fridg You will need: 250g chickpeas 2 tsp of good quality olive oil 1 salmon fillet 1 courgette 1 bag of mixed leaf salad 250g butter bean Bunch of flat parsley Bunch of mint Juice of 1 lemon Zest of 1 lemon Salt and freshly cracked black pepper Edible flowers, to garnish

1. Heat the oven to 180 degrees. with 2. Dice the courgettes, season, cover 15 for cook and oil olive of oon a teasp minutes. of 3. Heat up a frying pan and a teaspoon olive oil. 4. Cook the salmon fillet on a high heat skin side down for 5 minutes before turning the fillet over, sprinkle on the juice of half the lemon and cook for a further 2 minutes. to cool. 5. Remove from the heat and allow s. bean 6. Drain the chickpeas and butter the 7. Chop the herbs and mixed through washed salad in a large bowl. 8. Zest the lemon into the salad.

9. Mix the beans and cooled courgette through the salad. ly 10. When the salmon has cooled, gent remove the skin and flake through the salmon. 11. Mix two teaspoons of lemon juice through the salad. 12. Season and serve in a bowl.

SUMMER 2020 | HOLISTIC SCOTLAND

Bit on the side

Mizkan Gomashabu Sesame Dressing. Made with a mix of sesame paste, sesame oil and soy sauce, itâ&#x20AC;&#x2122;s wonderful simply tossed through crunchy leaves, or served alongside a seaweed salad mix. Pomegranate molasses is another way to make salads that little bit more exciting. Itâ&#x20AC;&#x2122;s a great alternative to vinegar or lemon and adds a sweet, sharp tang. I love drizzling the sweet fruit syrup through giant cous-cous, or a salty halloumi salad.

Mizkan Gomashabu Sesame Dressing

Both available from souschef.co.uk Nutritious, sustainable, and delicious, the ChicP hummus range is made entirely from surplus fruit and vegetables. Completely gluten, dairy, nut and pesticide-free, these dips and sides are suitable for vegans, low-waste lifestyle lovers, and healthconscious cooks! Ideal for dunking, the dips can also be added to salads or smeared in sandwiches. Available from independent health stores and delis across the UK.

ChicP hum

Pomegranate

molasses

mus range

SUMMER 2020 | HOLISTIC SCOTLAND

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WIN a 3-month supply of Tonic Health

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onic Health is a new vitamin drink that’s committed to doing things right, by supporting your immune system with science.

Tonic comes in two delicious flavours: Elderberry & Blackcurrant and Lemon & Honey. You can enjoy it as a warm, soothing cuppa, or serve chilled for a refreshing fruity drink. For maximum effectiveness, Tonic is made with no artificial ingredients and no added sugar. It’s also packed with powerful

In short, it’s the things that work – highly absorbable max strength vitamins – and nothing that gets in the way. No wonder Tonic Health is Mumsnet Rated, after over 80% of Mumsnet Reviewers said they would recommend the vitamin drink to their friends and family. Tonic is available from Boots, Ocado and hundreds of chemists, or direct from tonichealth.co.

To be in with a chance of winning a 3-month supply with Holistic Scotland Magazine, email your name, address and telephone number to competitions@ holisticscot.com with Tonic Health in the subject line, by no later than 12 noon on Friday, 31 August 2020. You will be automatically entered into the draw and notified by email if you’re the lucky winner. Good luck!

SUMMER 2020 | HOLISTIC SCOTLAND

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d e g r a h c r e s l p i a t Su ck o m r e m Sum

Cocktail Hour has made a major comeback during lockdown, with 41% of Scottish adults having enjoyed virtual drinks with friends. But the British Liver Trust has been urging people to drink responsibly during the pandemic to avoid the risk of developing liver disease, which is the biggest killer of 35 to 49-year-olds in the UK. “We know this is an extremely stressful time for many of us in the UK, but drinking too much alcohol is not the answer,” says Vanessa Hebditch of the British Liver Trust. “Many of us drink alcohol to relax, especially when we’re feeling stressed or unhappy, but this habit can be counterproductive. SUMMER 2020 | HOLISTIC SCOTLAND

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“Alcohol is the leading cause of liver disease in the UK and drinking more than the recommended amount significantly increases your risk of liver damage. Drinking too much alcohol can also have a negative effect on the quality of our sleep, on our mood and, of course, our physical health.

Know your limits

The British Liver Trust recommends that people drink no more than 14 units of alcohol per week (the government guidelines) and have two to three consecutive alcoholfree days each week.

“This is a really important time to be looking after ourselves, both mentally and physically. There are lots of other, much healthier ways, to deal with stress, like taking exercise, having a relaxing bath or listening to your favourite music. Fostering healthier habits for stress management is a much better coping strategy for the long term.”

Health-boosting alternatives Rose and Grapefrui t Spritz

Serves 1

INGREDIENTS

Sign ature Serve INGREDIENTS

• 50ml of CleanGin • 150ml of a light tonic lemon • Fresh mint leaves to garnish METHOD

• Mix ingredients together and serve in a highball glass with ice and garnish.

• 15ml elderflower cordial • 30ml pink grapefruit juice • 75ml Eisberg Alcohol-Free Ros é • 100ml soda water • 15ml lemon juice • Garnish with: Pink grapefru it wedges METHOD

• Squeeze the juice of a pink grapefruit and lemon into a mixing glass, along with elderflower cordial and Eisberg Alcohol-Free Rosé. • Shake well and strain into a Kilner jar and top with soda. Cut a grapefruit into small wedges and add a couple to the drink for garnish.

SUMMER 2020 | HOLISTIC SCOTLAND

One in a Melon Serves 1

INGREDIENTS

• 2x fresh cherries • 25ml water • 1/2 a lime by Cambridge • 1/4 of a teaspoon of The 1:1 Diet Flavouring er Wat elon Weight Plan’s Waterm • Ice cubes • Sparkling water to serve • Lime peel to serve • Fresh watermelon slice (optional) • Crushed ice METHOD

cocktail shaker • Crush the fresh cherries into a well • Add 25ml of still water and mix the into lime a half of • Squeeze the juice stir and ture mix Weight Plan’s • Add the 1:1 Diet by Cambridge ng ouri Watermelon Water Flav es into mixture • Add generous helping of ice cub and shake To serve: jar glass • Add crushed ice into a mason • Pour in mocktail mixture • Top with sparkling water a fresh • Serve with fresh lime peel and slice elon erm wat

El Dorado

Watermelon and Lime Cooler

Serves 1

INGREDIENTS

• It’s 3-4 cups of fresh waterm elon • 3 cups of ice • 1 cup UFC ReFresh’s waterm elon juice (available from Coconut Merchant) • Juice of 1 lime METHOD

• Blitz together and serve with a sprig of lime Recipe by Jo Harding, Modern Food Stories, for Coconut Merchant.

METHOD

INGREDIENTS

• 50ml Caleño • 3 Inca berries • 20ml Raw honey water Glass: Collins or Hi-ball

• Muddle berries, churn your ingredients with crushed ice and garnish with the golden Inca berry.

SUMMER 2020 | HOLISTIC SCOTLAND

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And now for dessert…

Keep your cool this Summer w it some of the h se super chille d showstopp ers

Turmeric Chai and Banana Ice Lollies You will need: (Makes 4 lollies) 2/3 cups Oat milk (dependant on the size of your moulds if you’re not sure use your lolly moulds as a measure just add ½ cup extra as you will lose a little liquid when the milk is simmering) 1 large banana 2 Tea India Turmeric Chai teabags 2tbsp Agave nectar (or honey of your not making vegan lollies) Edible petals for decoration (optional) Heat the milk in a saucepan dropping the tea bags in when it comes to the boil, then reduce the heat to a simmer. Simmer for 5 minutes so the tea is a strong yellow colour and all the flavours from the teabags have 34

SUMMER 2020 | HOLISTIC SCOTLAND

infused the milk, then turn the heat off. Add the agave nectar stirring so it melts then squeeze the tea bags out and leave your yellow turmeric oat milk to stand so it will cool. Once the tea is cool put it in a blender with a peeled, sliced banana and blend into a runny smoothie. Pour the smoothie mixture into lolly moulds and pop into the freezer.If you don’t have lolly moulds, then chai glasses or paper cups can be used. Just remember that if you want your lolly sticks to be in the centre, you will need to cut a round of paper a little larger that the top of the glass for each lolly cutting a slit in the middle for your lolly stick and so keeping it in place while it freezes. It will take 6-8 hours for your lollies to be frozen and ready to eat. As a final decoration use some bright edible petals from pollyspetals.co.uk to sprinkle on your lollies then you are ready to enjoy this tasty sweet and spicy treat in the sun. Tea India Turmeric Chai Tea Bags available from Waitrose or teaindia.co.uk

Recipe and photo: Lara Jane Thorpe

Hibiscus Iced Tea A taste of Mexico in a glass Sweet and tart at the same time, Hibiscus Water is traditionally made through a relatively long process of rehydrating and straining dried hibiscus flowers, but, thanks to Natur Boutique’s Organic Hibiscus Tea, it’s now super simple! Just make a pot of hibiscus tea, allow to cool, sweeten to your taste with sugar, add a squeeze of lime (optional) and pour over ice for a refreshing nonalcoholic drink. All we need now is some Mexican sunshine! Natur Boutique’s Hibiscus Tea is available from Ocado, Amazon, Health Stores and naturboutique.co.uk DO NOT USE if pregnant, breastfeeding, diabetic or suffering with low blood pressure.

SUMMER 2020 | HOLISTIC SCOTLAND

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Cherry good recipes Spanish Picota Cherry and Rose Gelato You will need: 250 g Spanish Picota cherries, pitted, chopped 150 g caster sugar 20 g cornflour Pinch of sea salt 200 ml whole milk 400 ml sour cream 1 tbsp rosewater Extra cherries to decorate

In season

Picota Cherr ies

Exclus Jerte Vively grown have lo alley, Picot in Spain’s such a ts of healt a Cherries inflam s antioxida h benefits, nt m some atory prope and antiup now rties. P they’r e only but hurry a ick s a vailab super ma le in the en rkets until d of Ju ly.

1. Put the sugar, cornflour, salt and 2 tablespoons of the milk, into a small pan over a low heat. Whisk the mixture together as you warm it, then add the rest of the milk. 2. Continue to whisk until it thickens. The mixture will become translucent, meaning that the cornflour has cooked through properly. 3. Remove from heat and add the hot liquid to the sour cream. Add the rose water and the Picota cherries. Leave to cool, then add to your ice cream maker and churn for 90 minutes.

Spanish Picota Cherry Clafoutis You will need: 150g Spanish Picota cherries, washed 20g butter for greasing 4 eggs 150g caster sugar 50g plain flour 600ml double cream 1 tsp vanilla essence or paste Cup cherry brandy 1. Preheat the oven to 180cº 2. Butter the baking dish/tray 3. Spread the cherries in the dish 4. Whisk the eggs then add the sugar. Slowly sift in the flour, while stirring, then add the cream, whisking thoroughly. 5. Add the vanilla paste 6. Pour the batter over the cherries. 7. Bake in the oven for 30 minutes or until set. Can be served hot or cold. Top tips: Brush the top of the pudding with cherry brandy for added naughtiness. Can be accompanied with cherry brandy for sipping.

SUMMER 2020 | HOLISTIC SCOTLAND

Spanish Picota Cherry Chocolate Brownies You will need: 300g Spanish Picota cherries, pitted and sliced in half 200g of good quality dark chocolate, 70% cocoa or more 200g milk chocolate, in chip form or broken up 150g unsalted butter 50g chocolate powder 100g self-rising flour 200g light brown soft sugar Pinch of ground nutmeg 3 eggs Vanilla essence/paste 1. Preheat oven to 170-180C and line a cake tin with baking parchment. 2. Break up the dark chocolate and half the milk chocolate, into rough chunks and cut the butter into pieces. 3. Place the butter into a bowl and add the dark and milk chocolate chunks and bain-marie it all, mixing until itâ&#x20AC;&#x2122;s uniform. Take the bowl off the heat and leave it to cool. 4. Chop the remaining milk chocolate into small chunks (if not using chips) and set aside. 5. Sieve the chocolate powder, flour, nutmeg into a bowl and set aside.

6. Cream together the eggs, sugar and a few drops of vanilla essence until light and fluffy using an electric mixer. This will take a while, the resulting mixture should be thick and nearly twice the volume of what you started with. 7. Fold in the butter, chocolate mixture gently to avoid losing the air youâ&#x20AC;&#x2122;ve creamed in. 8. Fold in the flour, chocolate powder, nutmeg and most of the Spanish Picota cherries bit by bit. Mix until uniform. 9. Pour into the tin and sprinkle the chips and remaining cherries on top. 10. Place in the oven and cook for 30-40 minutes. The centre of the brownie should no longer wobble when you gently shake the cake tin. If it does, it needs a few more minutes. Cool for about 20 minutes. Then cut into squares.

SUMMER 2020 | HOLISTIC SCOTLAND

WELLBEING

Gut health coach and yoga teacher Mellissa Laycy shares some simple asanas to help boost digestion and relieve gas, bloating and constipation

Gut instincts H

ow often during your busy day do you take time to stop and breathe? I mean really breathe – where your belly inflates like a baby, your mind centres and you feel your whole nervous system relax?

When you become stressed or anxious, your body transitions into fight or flight mode. Your blood moves away from your gut, your esophagus spasms and your stomach acid increases, compromising the health and functionality of your digestion.

Yoga is one of those rare time outs that keeps guiding you back to your breath, which is an important element of the practise. Ujjaiy – or yogic – breathing is key to helping you reduce anxiety and stress, which can be a huge contributing factor to how well your gut functions.

But certain yoga postures, sequences and proper yogic breathing can help to activate your parasympathetic nervous system (also known as ‘rest and digest’) and restore harmony in your mind and body to support gut health.

Have you ever experienced butterflies in your stomach, a tight knot that won’t unwind or the need to run to the toilet before an important event? This interlinking of outside events and internal reactions is down to the gutbrain axis. The gut-brain axis is a nerve pathway connecting two important organs: your brain and your second brain (the gut). The gut-brain axis facilitates communication between the two – hence why IBS-related symptoms are so closely related to your state of mind.

Some of the best poses for good gut health are: • Reclined spinal twist. • Revolved crescent lunge • Half lord of the fishes pose • Cat cow • Camel pose • Bow pose • Apanasana (also known as the wind relieving posture). Each of these poses works to massage, stretch, stimulate and detox the internal organs which, in turn, help to relieve gas, bloating and constipation.

SUMMER 2020 | HOLISTIC SCOTLAND

Visit mellissalaycy.com for a short, guided yoga and breathwork sequence designed to relieve anxiety, aid digestion and promote a good nightâ&#x20AC;&#x2122;s sleep.

SUMMER 2020 | HOLISTIC SCOTLAND

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WELLBEING

Chakra healing

Let your true colours shine through…

he chakra system is thought to have originated in India between 500 and 1500BC in the world’s oldest text, the Vedas. They represent the human energy system and, in the West, are thought to be the key to physical health, emotional stability, and mental clarity. In energy medicine, the seven major energy centres, also known as the chakras, are the Crown, Third Eye (or Brow), Throat, Heart, Solar Plexus, Sacral and Root chakras. According to experts, the chakras could be described as a filtration system – purifying our energy from the gross, physical plane associated with our primal instincts and basic animal nature and turning it into the highly refined, spiritual plane that connects us with the source of life itself. Many healers believe that when we begin the journey through the chakras, we open the way for healing, psychological development and spiritual growth to happen.

SUMMER 2020 | HOLISTIC SCOTLAND

REIKI AND WELLNESS UK Mary Sewell • Usui & Karuna Reiki Master & Access Bars practitioner

• Treatments to clear your mind and lift the fog

• Treatments for your body, mind and spirit

• Chakra Balancing to bring balance into your life

• Treatments for physical and Emotional issues

07936 614 561 www.reikiandwellnessuk.com

NATURAL THERAPIES IN CENTRAL SCOTLAND Specialising in complex chronic illnesses • Arthritis • Auto-immune Diseases • Chronic Fatigue Syndrome • Chronic Pain • Fibromyalgia • IBS

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For treatments, including Naturopathy, Emotional Biodecoding, and Biomagnetic Pair, in Fife, Linlithgow and Edinburgh, call Ruth Bell on 07572 893200 Ruth Bell

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WELLBEING

Chakra healing

Rainbow Abundance Empowerment

isa Erickson, author of Chakra Empowerment for Women, shares an empowerment to try at home – using all seven chakras – for generating self-love, self-appreciation, gratitude, positivity, and abundance. Everyone loves a rainbow. Rainbows are symbolic of good things in virtually every cultural and spiritual tradition. They represent potential, cohesion, union of Earth and sky, a bridge to the future, a portal to heaven, a promise, gratitude, enlightenment and grace. Who doesn’t want all that? There’s magic in rainbows and helping you find this magic in yourself is what this Rainbow Abundance Empowerment is all about. Rainbows are the sun’s light reflecting off tiny droplets of water in the air, refracted at just the right angle for us to see the full spectrum of colour. Each tiny droplet of water is only a part of the rainbow for a short time before it falls to the Earth or joins a cloud. The rainbow appears static to us for the time it appears, but it’s always in transition, always changing. Is there any metaphor more appropriate for human life? Here for a short time, our body constantly in transition, our emotions and mind ever in flux, and yet we so often think of ourselves as static, as a fixed self, the inevitable product of what has happened to us or what is happening.

Part of the value of working with your energy body (especially for women) is opening up to just how fluid and changeable we are. We are liquid light. We can grow, we can let go of an old way of being to embrace a new one. We can heal. The Rainbow Abundance Empowerment is for resting in yourself and allowing yourself to feel that all these energies and aspects of yourself represented by this chakra system are fully empowered, fully activated and shining through you into the world. You feel secure (root), inspired (sacral), powerful (navel), peaceful (heart), authentic (throat), wise (third eye), and purposeful (crown). Or you can substitute other words, other energies, from those each chakra represents. The point is that each of these is shining through you as a light, creating your own unique rainbow – and that this is the energy you vibrate out into the world.

SUMMER 2020 | HOLISTIC SCOTLAND

WELLBEING

Of course, rainbows also represent abundance… that pot of gold the leprechaun is supposedly hiding at the end. But what is abundance? Abundance is not just about money and material wealth, although those may be a part of abundance for you. But it’s also about feeling rich and full physically, emotionally, and spiritually. We are very prone to limiting ourselves. We are prone to thinking that if we get this one specific thing – into this school, that job, more money, this vacation, a promotion, that house, a new partner, married, divorced, a baby, this person’s respect, that person’s attention – we will be happy. But of course that’s rarely true. At best, we get what we want and are happy for a time but eventually move onto the next want. At worst, we don’t get what we want and are disappointed. With Rainbow Abundance, you are taking a break from this cycle each time you activate it to just sit in the full-on energies of each of your chakras – and open to what happens. 44

SUMMER 2020 | HOLISTIC SCOTLAND

Getting started For Rainbow Abundance, you are drawing upon the image of light shining through gemstones (although you don’t need to have them) in each of your chakras. White light is shining in your back and, as it comes through each gemstone, a rainbow is created out your front. You can think of yourself overall as a crystal, refracting white light from your back into a rainbow emanation out your front. You will also work with one word related to each chakra. You could choose from:

• Root – Safe, calm, grounded, resilient, stable, vital • Sacral – Inspired, passionate, fluid, adaptable, creative, feminine • Navel – Powerful, determined, centred, confidant, focused • Heart – Loving, loved, balanced, worthy, peaceful, funny • Throat – Expressive, authentic, clear, honest, receptive • Third Eye – Intuitive, imaginative, insightful, wise, still, deep • Crown – Connected, faithfilled, spiritual, purposeful, meaningful

Step 1 – Sit with an aligned spine

and take a few deep breaths to centre yourself.

Step 2 – Imagine there’s white light

pouring into the back of your body. Depending on your spiritual or religious beliefs, you can conceive of this light as God, Goddess, Spirit, Source etc or as simply energy in its primordial form. This light is luminous, powerful and radiant.

Step 3 – Visualise a red crystal-like

gemstone at your tailbone. Imagine that this white light is coming in the back of this crystal at your tailbone, then it’s refracted out the front as a beautiful red light. This radiant red light is emanating out the front of you, even with your root chakra. Sit with this light for a while and then say your chosen root chakra word with feeling and intention.

Step 4 – Let the visual of your root chakra light go – we will bring all of the lights together in the end. For now, repeat this step with your sacral chakra. Visualise an orange-gold gemstone, located in your sacral chakra. See white light pouring in the back of your body through this

As you say these words, attempt to feel the state they represent, rather than putting them into an affirmational “I am” format. Select your word for each chakra before you begin.

SUMMER 2020 | HOLISTIC SCOTLAND

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WELLBEING

orange-gold gemstone and radiating out the front of your pelvis as orange-gold light. Sit with this light for a while, then say your chosen sacral chakra word with feeling and intention.

Step 5 – Repeat this step for the

remaining chakras, one at a time. In each case, see white light flowing into your back, radiating through a gemstone of the colour associated with whichever chakra you are on:

• Navel – Yellow • Heart – Green • Throat – Blue • Third Eye – Purple • Crown – Indigo Sit with the light radiating through this chakra for a while and then say your chosen chakra word with intention and feeling.

Using Rainbow Abundance Rainbow Abundance is like a bath of light – all of your chakras are cleansed at once, allowing them to shine forth in their full brilliance. You could use this empowerment as a meditation each day, or at the end of a meditation or prayer practice, if you have one. Or you could use it once a week, once a month, or whenever you feel out of sorts. Let go of trying to figure out your life and thinking about what you need to fix, change or release. Just sit in your own brilliance for a time and let that rainbow lead you from within.

Step 6 – Now visualise the white light

radiating through all seven chakra gemstones at once. Build your visual one chakra at a time, from the root up. Then really sit with this feeling of white light pouring into the back of your body, radiating through these crystals and emanating out the front as your unique rainbow of light. Sit in this for as long as you like, then dissolve the visualisation and get up and go about your day.

This empowerment is from Lisa’s book, Chakra Empowerment for Women, which focuses on challenges that women often face in owning their power, balancing work and family, and maintaining physical and emotional health. Find out more at chakraempowerment forwomen.com

SUMMER 2020 | HOLISTIC SCOTLAND

WELLBEING

Reclaim Your Wild Self with Emily Tuck

mily Tuck helps women step into their wild, unapologetic, feminine self. In embracing their feminine power, they can achieve whatever goals they wish and create the life they choose. Reclaim Your Wild Self is predominantly a programme of eight sessions, although complex issues can be spread over more sessions. During these sessions, Emily uses her extensive toolkit which includes Kinesiology, Mindset Priming Coaching, EFT, Healing, Vibrational tools such as sprays and essences, Bowen Technique and Epigenetics which transform the traumas held in the DNA line. Your subconscious knows your true capabilities and using muscle testing we can access the subconscious and body biofeedback to explore any resistance or subconscious sabotage against the commitment of your goals. The aim through the sessions is to get your resistance down to zero and commitment up to one hundred percent on all levels of your consciousness so that nothing stands in the way of you reaching your dream. The body will always find a way to resolve problems so when asked what specifically Emily can help with, the answer is everything. She has helped resolve relationship troubles, physical pains, money or career issues and sexual expression amongst others. Working with Emily through eight sessions is a journey through the aspects of the wild woman including the maiden, mother, crone and Lilith. She will demonstrate where these aspects are within you and where they are out of balance. 48

Since moving her work into an online space, the wild woman has presented a new aspect within Emilyâ&#x20AC;&#x2122;s work. This potent aspect is a vastly different face to that of the maiden, mother and crone. She will ask you to go deeper, to challenge yourself more than you thought possible. The results of working with this energy are impressive as she encapsulates the strong, independent, unapologetic wild woman completely. Taking aspects of the wild woman, Emily weaves them through the sessions, reconnecting you to her in whatever aspect of your life you choose to work on. Reclaiming this wild self supports your goals and shows you how disempowerment of your wild woman limits you. You will be surprised to find all the places that she lives in your life and how you can call upon her to empower you. Emily wants to help you create the life of your dreams. If you are ready to meet yourself, do the deep work through what is holding you back and reclaim your

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wild self, then she will see your five out of ten and raise you to a ten out of ten. This gathering of the bones comes from the story of La Loba, ‘Wolf Woman’, an old woman collecting bones that represent those wild and forgotten parts of ourselves. She pieces these bones together and sings a song that brings this skeleton back to wholeness, back to your wild self and fully into your wild woman ways. Emily’s Reclaim Your Wild Self programme seeks to gather the abandoned bones within you and supports you in bringing these bones back into yourself, empowering you to create the life of your choosing.

your goal. You will be making positive strides towards getting yourself there, have a timescale and know the actions you can take to help you manifest your goal. Some people come back for regular maintenance to help keep them aligned to their new path or return for help working towards a new goal.

Michelangelo was once quoted as saying that he did not sculpt David but rather that he was in the marble and Michelangelo simply removed the stone until David revealed himself. Emily works in the same way, to support you in revealing your true self and everything else falls away. By the end of the eight sessions, you will find yourself in a new place well, on your way to achieving

SUMMER 2020 | HOLISTIC SCOTLAND

WELLBEING

Reclaim Your Wild Self Emily provides space and nonjudgemental acceptance for you to release whatever is needed. Previous clients have commented that they felt, ‘reborn like a phoenix’ and that the change in their lives since working with Emily has been ‘explosive’. She helps you gain awareness of the impact you can and do have on your own life, both energetically and in your attitude of whatever you are striving towards. In the words of one of her clients, ‘…Emily loves using her skills to help you transform your Life – from average to AMAZING.’ Although seemingly simple actions at times, the techniques she works with have a long-lasting and profound impact on her clients, providing relief, positive energy and giving a renewed sense of

hope towards achieving their goals. Feeling happier in themselves, making life changes they never thought were possible and seeing life fall into place often happen for those who have worked with Emily. As a result, she is blessed to have a high rate of returning clients, which she sees as a testament to the fact that her processes do work. Emily has over a decade of experience in holistic therapies and has been working at the Wellness Cottage, Cumbernauld since it opened in August 2019. As a result of lockdown, she has moved into online sessions and fortunately, nearly all her tools and techniques have been translated into an online environment successfully.

Find out more about Emily’s work at transformtherapies.com 50

SUMMER 2020 | HOLISTIC SCOTLAND

B E AU T Y

a Sp 3 2 1

Ran out of skincare treatments?

Bring the spa home this Summer by turning your hand to homemade skincare. All you need are some store cupboard essentials.

Remove dead skin cells and impurities with an exfoliating scrub

chamomile steam ba

Make an olive oil and sugar face scrub by mixing two teaspoons of sugar, a teaspoon of olive oil, and a teaspoon of water. Mix well and rub into the skin using circular movements. Rinse well with tepid water.

Prepare your skin for pampering with a chamomile steam bath

Pop a face mask on and relax

Brew some chamomile tea. Improvise a mini â&#x20AC;&#x2DC;tentâ&#x20AC;&#x2122; by placing a towel over your head and holding your face above the bowl of tea for 10 minutes. The steam will open your pores and prepare your skin for further care. Your skin is now ready for a mask!

Sometimes our skin needs some extra TLC. Using a face mask is a great way to pamper yourself and can be amazing for targeting specific skin concerns. Try making your own with these recipes from hemptouch.com

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B E AU T Y

Face Masks Turmeric and yoghurt face mask Yoghurt contains lactic acid, which helps to cleanse the skin, while turmeric cleanses and reduces the visibility of blemishes and brightens skin.

Banana face mask

Honey helps to cleanse and nourish the skin. Olive oil has exceptional antioxidant properties and therefore protects skin from the negative effects of free radicals; bananas act against impurities and inflammation and help to soothe the skin. RECIPE: Mix two dessert spoons of honey with 1 dessert spoon of olive oil and half a banana. Mix well and apply evenly over the face. Leave to work for approximately 20 minutes.

RECIPE: Mix half a teaspoon of powdered turmeric with one teaspoon of natural yoghurt. Apply the mixture to your face and leave it to work for 15-20 minutes then rinse your face with tepid water.

Honey and oats face mask Oat flakes have long been used in skincare, dating back to the times when Cleopatra used them in her beauty baths. They calm and nourish skin. Honey helps to nourish your skin, retain its moisture and aid skin renewal. RECIPE: Cook quarter of a cup of oat flakes in half a cup of water. Leave the mixture to cool for approximately 15 minutes. Add 4-5 dessert spoons of honey and mix well (always use a wooden or plastic spoon with honey, as metal destroys its good ingredients). Apply to the face and leave to work for approximately 20 minutes.

No time to make your own?

Face masks contain a much higher concentration of active ingredients for each of their specific purposes allowing a much deeper penetration of solution into the skin, directly targeting the problem at hand. No individual skin problem can be universally treated, therefore you should look for a mask that will target your personal skin concern. We love Funderm No Drama Natural Red Clay Mask for combination skin from funderm.com

SUMMER 2020 | HOLISTIC SCOTLAND

Hair and beauty hacks Organic Apoteke founder Dr Nitasha Buldeo, and hair expert Adele Clarke of Spectrum Hair Company share their top tips:

Tame The Frizz Take a look in your kitchen cupboards, if you have olive, coconut, avocado or castor oil you have the capability to greatly improve the health of your hair and scalp. Either massage them directly into your hair or add to your everyday conditioner to make a deeper more intense treatment. Do you suffer from frizzy hair and have just ran out of your favourite serum? Try mixing a

little of one of these oils into some hair gel for a smoother, more glossy finish.

Moisture Boost Do you have an old bottle of Vitamin E capsuleâ&#x20AC;&#x2122;s nearing their use by date? Snip them and use them in your body creams and conditioner for a little extra care. All these natural ingredients make excellent skin and hair moisture boosters.

The Ultimate Cover Up Ran out of dry shampoo? Try this, mix corn/rice starch and baking soda with a little cocoa for darker hair and one drop of lavender oil, apply with a makeup brush and leave in for a few minutes. Brush out and it will freshen your roots up a treat. Maybe add a little of your favourite smelling talc.

DIY BATH BOMBS T

hey might not be spa-worthy but theyâ&#x20AC;&#x2122;re great fun for the bath. And, depending on which essential oils you use, they can be incredibly healing and moisturising too. Making bath bombs is also a great rainy day activity to do with the kids or grandkids. You will need: Sodium bicarbonate Citric acid Essential oils Natural food colouring Optional: Herbs, dried flowers or biodegradable glitter Mix the sodium bicarbonate and citric acid and add a few drops of essential oil and food colouring. Pop into moulds and leave for 15 minutes. You can find lots of moulds online or use containers you have around the house. Make your bath bombs as simple or as fancy as you like by adding dried herbs, flowers or glitter.

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

The secret to glowing skin Camille Knowles has conquered her lifelong battle with eczema through healthy and nutritious food choices. Here, she shares her story and reveals how her new book, achieved with the help of CNM (College of Naturopathic Medicine), can help others live a life beyond eczema.

am one of the 330 million people worldwide who have eczema. It has had a huge impact on my childhood and teenage years - right into adulthood. I was diagnosed with the chronic skin condition at just six years old. I led a life where I would be constantly covering up my skin, hiding away and avoiding social occasions. The condition became so debilitating that I was hospitalised and told that there was nothing anyone could do to cure my eczema. So, I turned to my diet and attempted to manage my skin through food and drink intake. However, this obsession surrounding food took its toll on my health and instead of healing my skin, I developed a huge fear of food. Fortunately, CNM ignited my passion for all things natural. I first completed a short course on how to make natural skincare products and later trained to become a Natural Chef. I quickly discovered that eating well and nourishing my skin from the inside, as well as the outside, was a key principle in reducing my eczema symptoms. The course not only helped me fall back in love with food, but the expertise and knowledge I gained allowed me to design recipes which could benefit others too. 54

The Beauty of Eating Well by Camille Knowlesâ&#x201E;˘ www.thebeautyofeczema.com or @camilleknowles on Instagram

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‘The Beauty of Eating Well‘ by Camille Knowles™ is a recipe book that puts the freedom and fun back into food but with a huge focus on nutritional value. All my recipes are free from dairy, eggs, gluten and refined sugar but are full of colour, flavour and passion. The dishes are all designed to make skin glow, not just for those with eczema, but for anyone who wishes to transform dull, sensitive and dry skin. I am so grateful to CNM. Not only has it helped me become an eczema warrior, but the courses have helped me build a thriving business which truly helps others apply a holistic approach to living a life beyond eczema.

Hermann Keppler, Principal of the College of Naturopathic Medicine said: “Congratulations Camille on creating this wonderful cookbook of beautiful recipes for those wishing to see the benefits of glowing skin. We at CNM believe health is accessed from within, that food is medicine and medicine is food, and that there is no greater joy in life than overcoming an obstacle. Well done for using your qualifications and skills unselfishly: to educate, to help, and to reach others. I wish you the best in this journey, for this is only the beginning.”

CNM has a 22-year track record training successful professionals in natural therapies, including Nutrition, Herbal Medicine, Acupuncture, Homeopathy, Health Coach & Natural Chef/Vegan Natural Chef, online and in class. Colleges across the UK and Ireland. CNM Natural Chef Diploma Course is accredited by the Independent Cookery Schools Association (ICSA). Visit naturopathy-uk.com or naturalchef.com or call 01342 410 505

CNM

COLLEGE OF NATUROPATHIC MEDICINE

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CHANGE CAREER Train to become a…  Nutritionist  Herbalist  Acupuncturist  Homeopath  Health Coach  Natural Chef Attend a FREE Online Event

Postgraduate & Short Courses Part-time and full-time studies Study in class or online Colleges across the UK and Ireland

01342 410 505 naturopathy-uk.com SUMMER 2020 | HOLISTIC SCOTLAND

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

How to be more tree 6 lessons from the plant world

Ask for help when you need it

Bask in the sun

The elm is not embarrassed to ask for help when it finds itself in a tricky situation. When it comes under attack from caterpillars, it releases pheromones to attract parasitic wasps, who then lay their eggs inside the caterpillars and neutralise the threat. We often think that self-resilience is the key to success, but the elm knows that you don’t need to try to handle everything yourself. Sometimes you just have to call in the wasps.

Serotonin is nicknamed ‘the happy chemical’ because higher levels in our brains correlate with feeling positive and calm. Scientists are not sure why, but they think that our brains release more serotonin when we’re out in the sunshine. There’s certainly no doubt that spending time outdoors is vital for our wellbeing. Trees can’t survive without sunlight and those like the coniferous mountain hemlock need lots of it. So when you’re next staying inside on a sunny day, consider this: if the mountain hemlock had legs, it would use them to take it to the sunniest spot it could find, very time.

Love where you live It’s hard to thrive if you don’t take care of your immediate environment. The willow doesn’t put up with a messy riverbank or a grubby river – it shores up crumbly soil with its root system and turns pollutants in the water into fertilising nitrates. Self-care can start with something as simple as lovely new bed linen, a special lunch, or a stabilised riverbank.

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Find your happy place We all need different things in order to thrive – the trick is to find out what works for you. Some of us bask in full sun; others love the challenging conditions of a windy mountaintop. Most of us wouldn’t feel like our best selves if we stood around in a swamp all day, but this suits the alder down to the ground. Its secret is the bacteria that live in its root nodules. The tree supplies the sugars that bacteria need; the bacteria supply nutrients missing from the waterlogged soil. The result is that the alder flourishes where other trees can’t.

Attend to your core Focus on building your inner strength and you’ll have a solid trunk to support you through the stresses of everyday

life. Trees are masters of this – after all, their trunk has to support all the weight of their branches and foliage on the windiest of days. The centre of the trunk is called the heartwood and the black walnut, in particular, has some impressive inner steel. It is admired for its beauty and its strength, and its heartwood is so tough it can withstand huge force without fragmenting.

Get plenty of rest ‘Make hay while the sun shines,’ they say. And when it doesn’t? Put down your rake and take the load off. Conifers like the silver fir are pros at knowing when to take it easy. These guys keep their needles all year, unlike their broadleaf friends, so they can photosynthesise a little bit on sunny days in the winter. But they still slow right down at this time of year and focus on preventing water loss through their leaves.

These tips are extracts from the book How To Be More Tree – Essential Life Lessons for Perennial Happiness by Liz Marvin and Annie Davidson. Published by Michael O’Mara Books, the hardback is available to buy at amazon.co.uk

SUMMER 2020 | HOLISTIC SCOTLAND

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

WanderWomen It’s no secret that spending time outdoors and in nature is immensely beneficial for our health and wellbeing.

he outdoors has been a lifeline for many of us during lockdown – helping to keep us grounded and in-themoment when everything else has been so restricted and uncertain. Now, meet the mindful mum who has made it her life’s mission to help other women realise that all-important nature connection and grab its benefits with both hands. Anna Neubert Wood is the adventure-driven, nature-loving founder of WanderWomen, organising bespoke, outdoor experiences for women of all ages – from short bursts of fresh air and mindfulness all year round to half-day escapes, fullday adventures and overnight retreats in the Summer. Adventure and mindfulness are at the heart of Anna’s rustic experiences, which combine elements of meditation, firemaking, sea swimming, nature-based arts and crafts, yoga play, and nature connection. 58

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Anna’s passion – inspired by her childhood - is making outdoor adventure more accessible to women, to help them slow down, live more and connect with self, nature and others who are likeminded. “I grew up in suppressed East Germany,” she says. “Nature always meant freedom. “As a result, I’ve grown into someone who always questions systems, rules and the status quo. “My children didn’t go to school on Mondays for the first five years of their schooling. I didn’t want them to start school at such a young age so Mondays were our time for un-schooling, freedom, outdoor learning, boredom and, as a result, creativity. “My own children reminded me how everything is easier outdoors – conversation, conflict, life. They also taught me a lot about mindfulness and being in the moment. “Those were the most precious times with my children and I wanted to keep sharing the sense of freedom, mindfulness and outdoor adventure with humans other than my family. Working in an office just made me crave being outside more.” WanderWomen was borne out of a vision board in 2018 and the rest, as they say, is history.

“Nature already holds the answers, whether we feel lost, upset or stressed,” says Anna. “When I’m outdoors I feel myself surrounded by lessons to lead me back to inner balance. “The waves of the sea remind me of my breath and the clouds remind me of the thoughts in my mind which come and go. “The tides of the sea and the seasons remind me of the cycles we go through ourselves as women and in life. None of us can be ‘up’ all the time. There has to be lows and there has to be a cold and painful winter in order to bloom again, be energetic and feel on top of your game. “Trees teach me to ground myself and wild creatures show me how to be in the moment. It all encompasses growth. “If only we chose to listen, read the signs and slow down as part of the process. There are always lessons, answers and solutions out there!” Anna has, of course, had to postpone her experiences during lockdown but has enjoyed having the time to reflect and work on her business behind the scenes.

When I’m outdoors I feel myself surrounded by lessons to lead me back to inner balance. SUMMER 2020 | HOLISTIC SCOTLAND

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

We have to remember that we are nature and looking after the planet is looking after ourselves…

“On a personal level, I have really enjoyed the slowing down, reflection and rest,” she says. “It felt like such a gift to have my boys (now 11 and 13) all to myself again. They aren’t far off fledging the nest, becoming more independent and turning to their peers rather than their family. “Throughout lockdown, we have lived our best lives as a family. This time has taught me to take rest when it’s needed, accept the lows when they appear, enjoy life as it happens and, most of all, to be patient.

Anna is looking forward to resuming her WanderWomen experiences in the coming months and is confident that not too much will have to change. “Social distancing outdoors and in wild places is easy,” she says. “Everyone can take as much time and space as they want and need. “Groups are small so that makes things easier to manage. Sharing food might not be possible for a while, but I look forward to sharing home-made food and drink

“But I do worry about the impact all this will have on society, the economy and us as people. Unhappiness, anger, impatience and fear are apparent. “I hope people will remember to keep slowing down and seek refuge in nature, as well as continue to protect this precious planet of ours while we move forward. “We have to remember that we are nature and looking after the planet is looking after ourselves – and after future generations!”

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“For the second year running, I got involved in the 100 Day Project with my mandalas and, in 2020, this turned into a community project. Women from all over the world contributed their mandalas to the gallery over at the WanderWomen Instagram page. It’s been the perfect lockdown project to bond the WanderWomen community together!” Anna has lots of new projects in the pipeline, such as collaborations with other amazing women, online offerings and local markets. In the meantime, she has this advice:

again. I love integrating wild foods into my cooking and baking.” In the meantime, Anna has been busying herself making mandalas – a skill she learned during the flexi-schooling years – as part of the 100 Day Project, a free art project that takes place online globally every year. “A mandala represents the universe wholeness, completeness. Creating a mandala from natural materials like petals, blossoms, grasses, sticks, shells and stones, is a calming and happinessinducing process.

“Keep connected: to each other and to nature. Keep hold of the calm and keep inviting the peaceful feelings (that we have all experienced at one point or other during lockdown) into your life again. And don’t lose sight of the bigger picture. “Look after the sea and our planet - and remember that this is looking after yourself!” WanderWomen is a finalist in the Best Outdoor Wellbeing Initiative category of the Holistic Scotland Magazine Wellbeing Awards 2020.

“It makes you aware of how perfect nature is already, with amazing designs in place, colours, synchronicity and symmetry. “Creating mandalas is meditation, yoga off the mat, mindfulness, and so much more to me. Establishing a daily practice mandala making is what keeps me sane and in touch with nature. I integrate mandala making on most of the WanderWomen experiences.

Find out more at wander-women.co.uk or connect on Facebook, Instagram and Twitter, using the handles @wanderwomenscotland and @wanderwomen9 respectively

SUMMER 2020 | HOLISTIC SCOTLAND

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

n o ti a c y ta S r e m m Su Get that holiday feeling without leaving home

ummer holidays might not be going ahead as planned this year, but you can still have a great staycation and create some lasting memories with the ones you love! We asked five wellness experts to share their top tips for re-creating the perfect holiday vibe…

Bring the outside in Researchers at Kyoto University in Japan discovered that healthy volunteers who strolled through a pine forest for 15 minutes a day reported more positive ratings on a mood scale compared with those who didn’t. Psychologist Dr Audrey Tang, who is the author of The Leader’s Guide To Mindfulness, recommends recreating this by keeping fresh flowers, plants and colourful fruits around your home, which will also help to brighten your environment and keep you snacking healthily.

Practise being 8 again “Think back to when you were a kid,” says Dr Andy Cope, who is the best-selling author of The Little Book of Being Brilliant. “The playground was a backdrop to discovery, adventures and first times. And now? Somewhere between then and now, you grew up. For most adults, playtime has ended. We no longer rise and shine. We rise and whine. To help you re-learn to have fun, it’s worth making a mental note of what’s called the ‘Pratfall Effect’, a phenomenon whereby you are deemed more attractive when you’re being a bit of an idiot. I promise you this is an actual scientifically proven fact. Imagine you’re at a wedding - an evening do - and the party’s slacking so you decide to take the bull by the horns and be the first

SUMMER 2020 | HOLISTIC SCOTLAND

one on the dancefloor. Nobody follows. Not a soul. The Pratfall Effect says that rather than retire sheepishly to the bar, you should give it the full Saturday Night Fever. No half measures. The full Travolta for the full 4 minutes. Revelling in your faux pas and coming off the dance floor with a huge sweaty grin is the key to happiness and gorgeousness. It means you’ve got to put yourself out there. Somewhere along the line we exchange our shoe age for our chronological age, and I’m not entirely sure it’s at all a good thing.”

Reboot your thinking A staycation is the perfect opportunity to reboot your thinking, according to personal development coach Bernardo Moya. “Take time to visualise and focus on what you want, not what you don’t want,” he says. “When you vividly imagine achieving your goals, you trigger a whole series of subconscious processes that will help you reach your target. You will be working toward your goals without even knowing it. If you’re not sure what you want, the answer may lie in your past. Look back for clues and valuable information about what you really enjoy doing and who you are. Then focus on finding ways to do more of that – of what brings you passion and purpose.”

Indulge in good mood food Family wellbeing expert Danni Binnigton of healthwholeme.com says we should ever underestimate the impact of food on our mood! “To me holidaying is all about indulging,” she says. “Indulging in a new culture, foods, into being lazy or adventurous. It’s also about not having to cook every single meal for myself and my family, which is such a big treat. There’s one recipe that I make at home that gives me some of that feeling of indulging, and it’s super easy to make. It’s my Nut Butter Date Boats with frozen raspberry fillings. Simply cut in half a juicy date, spread your nut butter on top and top with a frozen raspberry (if you don’t have frozen raspberries you could also pop a walnut half or pecan on top). And then indulge! Eat slowly and absorb that mini moment of bliss. Voila – healthy, simple, sunshine on a plate.”

SUMMER 2020 | HOLISTIC SCOTLAND

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

Su m m er Stay ca tion

Harmonise your mind and body Physical intelligence experts Claire Dale and Patricia Peyton, who have co-written the book Physical Intelligence, say that even when we think we’re relaxed, we may have residual muscle tension and shallow breathing. “To make sure you’re truly relaxed, try meditative breathing,” suggest the authors. “Breathe diaphragmatically while counting each breath in and out up to 10, or try sequential relaxation by tensing and releasing muscle groups sequentially throughout the body. Work from toes to head, tensing on the out-breath for a count of five, holding for five, and releasing on the in-breath for a count of five. Retreat with time in nature, yoga and with family and friends. Experiment with healthy foods and drink lots of water. Make sure you wake without an alarm and get seven hours’ of sleep minimum daily. Minimise addictive treats such as sugar and alcohol and use your energy wisely by balancing high energy activities with opportunities to recharge.” 64

Family FUN Try some of Rescue Remedy’s tips for a fun family fake-ation! Have a camp out – or camp in! Camping is all about the atmosphere, so if you’re not able to go away, bring the essence of camping to your house. Whether you own a tent or not, you can easily recreate a camping experience indoors. If you don’t have one, build a fort using sheets and blankets, chairs or other bits of furniture. If you’ve got a garden and the weather is okay, bring all of these ideas outside! • Put up your tent or fort and lay out the sleeping bags. • Hide some stuffed toys around the room or garden to send the kids on a safari. • Add a little bit of reality by turning out the lights and using torches instead. • Hang some fairy lights across the room to replicate the night sky. • Eat a camp-side dessert, made up of s’mores and roasted marshmallows. • Put some outdoor animal sounds in the background on your phone.

Journey around the world from home Though you might not be able to explore the world this Summer, with a little imagination and creativity, you can bring those holiday destinations to you. Every day, or week, pick a new destination that you want to ‘visit’. From there, look up local recipes, mocktails and cocktails for the adults. Think homemade pizzas for your Italian inspiration, enchiladas for a Mexican flare or some tapas for a taste of Spain. You can play music from the country, watch videos or a documentary and even do a cultural trivia quiz at the end of the day. If you’d like to delve into it a little more, learn a few sentences and words in the country’s language and challenge each other to see who can learn the most. Visit rescueremedy.com/en for more family tips and ideas.

SUMMER 2020 | HOLISTIC SCOTLAND

BOOK SHELF

Feel-good fiction Did you know people who regularly read for pleasure report lower levels of stress and depression? It’s thought that reading generates stronger feelings of relaxation than watching television or engaging in technology. In fact, reading is proven to be 68% better at reducing stress levels than listening to music; 100% more effective than drinking a cup of tea, and 300% better than going for a walk. Now check out these Summer read recommendations from Rare Birds Book Club!

Queenie by Candice Carty-Williams Tackling everything from race to mental health and bad dates, Queenie Jenkins is the heroine you’ve been waiting for! She’s as refreshing, honest and as candid as it comes.

If I Never Met You by Mhairi McFarlane Fans of To All The Boys I’ve Loved Before will love this wonderful rom-com about a woman who stages a fake romance at work to get back at her ex.

The Pact We Made by Layla Alammar

Rare Birds Book Club was founded by Edinburgh-based Rachel Wood, Set in contemporary who is a passionate Kuwait, this is a advocate for women’s fascinating and complex fiction. Her book subscription portrait of a woman service is founded on the simple trying to withstand her principle that books should be family’s pressure to fun to read and selects only the enter an arranged most interesting stories – with gripping plotlines, amazing heroines, marriage. happy-ish endings and, when occasion calls for it, totally smouldering love interests. To find out more, or to sign up, go to rarebirdsbookclub.com

SUMMER 2020 | HOLISTIC SCOTLAND

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Supporting you through the

Menopause Contains magnesium, known to help with

tiredness & fatigue

Menopausal

hot flushes & night sweats

ÂŽ Menopause Menoforce Support Sage tablets Herbal food supplement with Soy Isoflavones, Magnesium and Hibiscus for support before, during and after the menopause. Contains magnesium which contributes to a reduction of tiredness and fatigue.

A traditional herbal medicinal product used for the relief of excessive sweating associated with menopausal hot flushes, including night sweats exclusively based upon long-standing use as a traditional remedy. Always read the leaflet.

32923 Menoforce ad Holistic Health 210x270mm.indd 1

4039

Available from health food stores. For further information please visit www.avogel.co.uk or call our helpline on 0845 608 5858.

01/04/2019 11:14

100%

STABILISED ALLICIN GUARANTEED TM

ALLICINMAX IMMUNE with Vitamin C & Zinc and Alliderm Gel make them part of your summer

ALLICINMAX IMMUNE provides vitamin C and Ziinc which contribute to normal functioning of the immune system along with allicin from garlic and beta glucan. Alliderm Gel is the perfect way to use allicin topically in a gentle Aloe Vera base. Suitable for all skin types. It can be used as a hand gel too. Find them and the rest of the ALLICINMAX range, in your local health food store. facebook.com/AllicinInternational @Allicin_Max @allicin_max_official For your nearest stockist call 0345 241 0505 www.allicin.co.uk Food supplements must not be used to replace a healthy balanced diet.

Holistic Scotland Magazine Summer 2020

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