Holistic Scotland Magazine Winter 2019/20 by Holistic Scotland Magazine

WINTER 2019/20

FREE

Flu-proof your Winter Turn your

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FROM THE EDITOR

Welcome… …to the Winter 2019/20 issue of Holistic Scotland Magazine. What a year it’s been! The magazine has celebrated its first anniversary after launching in May 2018, branched out into events and introduced a new natural skincare line. So what’s next? The Holistic Scotland Magazine Wellbeing Awards! We want to celebrate and reward the businesses and individuals who are doing great things in the health and wellbeing community in Scotland so we’ll be honouring 12 deserving winners in April with a prestigious award, certificate, 12 months’ free advertising and much more.

music and entertainment presented by Radio Clyde’s Gina McKie – all while helping to boost the coffers of our friends and stockists at Maggie’s. If you know someone who deserves an award, please don’t be shy. Nominate them now, or feel free to enter your own business. The winner of our Inspiration Award will also land a special spa break for two! Good luck and all the best for 2020.

You can find out all the details on our back page, or head over to our website at www.holisticscotland.com/awards to nominate or enter. We’ll be announcing all the nominees, sponsors and much more in our next issue, along with details of the awards ceremony, which is set to culminate in a fantastic evening of recognition, live

Lynda Hamilton Parker Publishing Editor, Holistic Scotland Magazine

This season, I’ve loved...

Yogi Christmas Tea what better than notes of cinnamon and star anise to get you in the festive mood?

HolisticScotMagazine

Sound healing with Sound as a Bell Fife - Experience one of Jo Bechard’s healing sound baths for yourself in the Holistic Scotland Magazine Zen Zone at Edinburgh Wellbeing Festival in February

HolisticScotMag

Natural Lift Facial Massage at Balance Fife - 30 minutes of sheer, therapeutic bliss!

HolisticScotlandMag

www.holisticscotland.com W I N T E R 2 0 1 9/ 2 0 | H O L I S T I C S C O T L A N D

This Issue… 24 Turn your

FOMO into JOMO

Flu-proof your Winter with Ask Ali

Spirit & Spice

WIN an IDD Therapy session

Columnists

Karen Gider

Katrina Mather

Pamela Spence

Ali Cullen Marie O’Neill

Scott Kellie Hutchison- Macmillan McDade

Contributors

Jenny Light

Lisa Alison Maxbauer Smith Price W I N T E R 2 0 1 9/ 2 0 | H O L I S T I C S C O T L A N D

19 WIN Chocolate and Love goodies

Feeling SAD?

Wired for sound

33 Think yourself calm 61 Bottled vs tap water 72 Dragons to slay? 78 Sustainable action meets adventure in the Scottish Highlands

gold 46 24ct beauty

The new Jerusalem

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: Stephens & George Print Group Next issue: Spring 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.

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h t l a e H r u Yo i H E A LT H

Keeping you up-to-date with the latest health news and Did research

you know?

There are approximately 229,000 germs per square inch on frequently used taps and up to 21,000 per square inch on the average work desk

Cold ears? As well as increasing our chances of catching cold or flu, the colder days can cause hearing loss or discomfort due to a build-up of ear wax. Ear wax protects your ear canal and eardrum, keeping them moist and trapping dirt and germs. But, in the winter, ear wax can harden, causing discomfort and affecting the quality of your hearing and potentially causing infections. Symptoms can include blocked ears, ear discomfort, a feeling of fullness in the ear, earache, tinnitus, or irritation. Never try to remedy the problem yourself, however. Always make sure you visit your GP or audiologist.

Dish the dirt!

s your home making you sick? It could be if you don’t clean it properly! That’s according to the experts who have found that while most of us manage to clear up dirt and dust on the surface, it’s often not enough to get rid of viruses and other germs. Studies have shown that flu viruses can survive on common household sites for extended periods of time, from up to 48 hours on wooden surfaces, eight hours on cloths, and 24-48 hours on nonporous surfaces. According to Dettol, the most common places where cold, flu and household germs hide are computer keyboards, doorknobs, eating utensils, taps, work desks, kitchen sinks, escalator handrails, shopping trolley handles, light UK adults catch switches, between two and five remote colds a year on average, controls, while children suffer toys, pens up to eight bouts and pencils, public toilets and aeroplanes.

Did you know?

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Are you Winter-ready? The Met Office recommends taking a moment to consider how your health, home and travel might be affected by severe winter weather and taking time to prepare to avoid illness, time off work and having to cancel social plans. Don’t forget to: • Prepare a Winter kit for your car • Carry out vehicle checks before you start your journey • Do essential property checks • Heat your home to at least 18 degrees Celsius For more health news, research, tips and • Check on others, including advice, visit www.holisticscotland.com elderly neighbours and relatives

SHOCKING STATISTICS Hundreds of men in the UK admit they will only consult a doctor if their condition becomes critical. A study of 2,000 men found that half wouldn’t ask for help unless they absolutely had to, despite health experts warning this approach could prove fatal. At least 45% hoped the problem would simply just “go away”, while more than a third felt too embarrassed to get help.

CONTAGIOUS COMMUTE?

ew research by Jakemans throat sweets has revealed that public transport is a major cause of winter illnesses according to two thirds of Brits, with 41% saying they’ve been coughed on during their commute. But what are the chances of catching something on your bus or train journey to work? Well, it may be inevitable for some, but there are steps you can take to reduce the risk: Hands are key to transmitting colds and flu – they could pick up all sorts of germs during the commute – make sure you

don’t rub your eyes or touch your face when your hands may be contaminated Always cough or sneeze into your elbow, not your hands – that way you contain germs and stop them transferring onto surfaces Wash your hands immediately when you arrive at the office or at home, so you don’t spread germs you have picked up on your commute

Wear a scarf over your mouth and face when battling through crowds Don’t put your bag on tables or worktops – think about what germs the bag may have picked up that could spread to these surfaces

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H E A LT H

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

Passion for sleep? It’s not a night of passion you need for a great night’s sleep, it’s a cup of passion flower tea! Scientists have discovered that low doses of passiflora incarnate (passion flower) in tea can improve our quality of sleep. For a nightly fix, head to naturboutique.co.uk or ask at your local health store.

Immune system support from AllicinMax AllicinMax Immune is a unique new combination of stabilised allicin from garlic, with vitamin C, zinc plus beta glucan. Vitamin C and Zinc are needed for normal functioning of the immune system. These vegan capsules are odourless and can be used as part of your winter wellness regime. Find AllicinMax Immune and the rest of the AllicinMax family at your local independent health food store.

New anti-ageing breakthrough New anti-ageing supplement Nuchido Time+ is being hailed as a breakthrough, with people around the world reporting impressive results after taking it for only a few days. The product helps to support and maintain levels of NAD+, which is one of the molecules which regulates ageing and decreases as we get older. Check out nuchido.com

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New Berrywell Elderberry Capsules

Prevent Winter UV damage with Astaxanthin

Coughs and colds are in for a tough slog because Lifeplan has combined a high strength black elderberry extract with 100% of your daily intake of vitamin C plus zinc. Vitamin C and zinc both help keep a healthy functioning immune system â&#x20AC;&#x201C; especially during the winter months. Elderberries are rich in flavonoids, whose compounds are responsible for the deep purple or black colour and have antioxidant properties. Vitamin C and zinc are also antioxidants, which protect cells from oxidative stress. Go to lifeplan.co.uk

Turning up central heating at night can trigger an onslaught of dry, flaky skin, but with the sun still high in the sky during the day, there remains an abundant need to protect your skin from sun damage. Many of us will find our risk of developing sunburn from UVB rays diminishes in the Autumn and Winter months but few realise how important it is to be proactive about protecting the skin from UVA rays yearround. These harmful sun rays are longer than UVB rays and can penetrate through clouds and reach deep into the skin where wrinkles are formed. Once within the skin, they contribute to the formation of free radicals which can interact with skin cells and can cause them to mutate. Find out more about Astaxanthin at greenpeople.co.uk

BetterYou CBD Oral Spray BetterYou, has developed an innovative CBD Oral Spray - with none of the CBD taste.The natural lime-flavoured CBD Oral Spray uses a ground-breaking, patented peaprotein encapsulation process to increase bioavailability as well as improve taste and stability. The pea-protein used for encapsulation provides a protective layer around the cannabinoids, allowing them to absorb through the buccal membrane in the mouth, directly into the bloodstream. Available from independent health stores.

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

A few of our favourite things… LOQI Pleated reusable shopping bags

£29.95 www.loqi.com

Flight of the Swallows jewellery

from £120

Limited Edition Winter Comfort Candle 20cl

£30.00 www.beatitudeproducts.co.uk

www.rspb.org.uk

Khadi Shikakai Shampoo, 200ml

£16.95 www.khadihair.co.uk

Botanicals Hand Santising Spritz, 100ml

£7.95 www.botanicals.co.uk

Positive Vibes Affirmation Cards

£19.99 www.thebeautyofeczema.com

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Age Defy+ Pure Luxe Body Oil

Velvet Matte Lipstick in Berry Nude

£25.00 www.greenpeople.co.uk

£17.00 www.greenpeople.co.uk

Tibetan Yoga: Principles and Practices by Ian A. Baker

from £17.46 www.amazon.co.uk

Bach Original Flower Remedies Gift Set

Prices vary www.bachremedies.com

Protein Ball Co Advent Calender

£17.00 www.theproteinballco.com

Vitruvian Man Resurrection Cream with SPF 20

£42.00 www.vitruvian-man.com

W I N T E R 2 0 1 9/ 2 0 | H O L I S T I C S C O T L A N D

Feeling SAD? If you have been feeling a little down this season, don’t worry because you’re certainly not alone. For many of us, the clocks going back in Autumn signalled the start of a long period in which we’ll get up for work in the dark and leave in the dark.

As Winter ebbs in, daylight shrinks and we start to batten down the hatches for the cold months ahead. Our exposure to daylight is restricted to short bursts at best. Because of this, it’s thought that more than a quarter (around 29%) of people in Britain will suffer from Seasonal Affective Disorder (SAD) this year. Also known as the ‘Winter Blues’, SAD is triggered by the lack of sunlight in Winter which, in turn, affects our levels of melatonin and serotonin and can cause depression, lack of energy, anxiety, overeating and loss of libido.

“The weather influences the way in which we behave every day,” says Gerard Barnes, who is CEO of Smart TMS, which specialises in treatments using magnetic pulses to stimulate specific areas of the brain to alleviate symptoms, without any chemical input or adverse side effects. “It dictates the food we eat, the clothes we wear and, to some extent, where we decide to go. But, for some people, the shorter days in Winter can have a disastrous impact on their health and wellbeing, triggering the onset of depression known as SAD.”

Spot the symptoms • Persistent low mood • Loss of pleasure or interest in everyday activities • Feeling irritable • Feelings of despair • Feelings of guilt or worthlessness • Feeling low on energy and sleepy during the day or sleeping longer than normal • Craving carbohydrates which may lead to weight gain

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8 natural ways to side-step SAD Get regular exercise – exercise can help to release endorphins, which make us feel good Eat a balanced diet – a no-brainer, really Take a vitamin D supplement – vitamin D, in which we are often deficient in the Winter months, may help to combat SAD Exposure yourself to as much sunlight as possible – nature walks are great for this. When you spot the sun making an appearance, head for a brisk walk along the coast, if you can Try Light Therapy – special lamps known as Light Boxes can help simulate exposure to sunlight and are easy to buy online Dawn simulators - dawn simulators can help to regulate your circadian rhythms

Cognitive Behavoural Therapy (CBT) – talking therapies such as CBT or counselling can help relieve feelings of depression, despair and guilt or lack of worth Transcranial Magnetic Stimulation (TMS) – is an innovative approach to treating depression, OCD (Obsessive Compulsive Disorder), addiction and other mental health conditions. It’s a non-invasive treatment that uses magnetic pulses to stimulate areas of the brain that can relieve the symptoms of depression, OCD, addiction and other mental health conditions. With very few side effects, TMS only treats the brain circuits involved in your condition, rather than flooding the brain with chemicals.

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ENERGY HEALING It’s thought that human energy, also known as Qi, is an invisible energy responsible for keeping everything in balance and harmony, providing communication between all cells, organs and systems in the body. London-based energy healer Master Oh says that, like a car, which requires both a battery and fuel to run, human beings need both human energy, their Qi (the battery) and sufficient energy from food, water and air (the fuel) to sustain their lives. One cannot replace the other. He says that when we have enough Qi and a good circulation of energy we feel healthy, happy and energised. But it’s when our Qi is low or blocked, we can experience feelings or states of anxiety, pain, irritability and fatigue. “Today we live in a world where we are faced with different challenges each day and often we cannot keep up with the pace of our own lives - as a result we become disconnected from our original nature,” says Master Oh. “However, when we learn to harness the power of Qi, our minds become clear, bright and beautiful. We have more compassion, devotion, become selfless, and most importantly understand the true purpose of our lives - who we are and how we should live. We need to remove everything which is creating separation and recreate harmony.” Master Oh’s energy treatment uses a powerful combination of sound and acupressure to recharge the body and mind. Using gentle acupressure on the main energy points, Master Oh says he can release blockages, clear toxins and recharge a patient’s system.

Plant away the Winter blues Gardening during winter brings us outside into the daylight to exercise, which is vital for our health and wellbeing. From delicate flowers and intoxicating fragrances to evergreen foliage and tactile barks, bright jewellike fruits and berries, and many more delights of the natural world. Winter displays come to life on sunny days, but for a moment of magic pop out early after a hard frost to appreciate the transient transformation of leaves and buds coated by ice crystals. There are jobs to tempt us outside through winter too, including clearing away the remains of summer’s bedding and crops, sweeping-up the final fallen leaves of autumn, and improving soil by forking in generous quantities of compost. Don’t forget the birds either, regularly cleaning and topping-up feeders and birdbaths. Colder weather often keeps us indoors, making us less sociable, so try joining a local gardening groups and getting out to enjoy inspiring talks, meet other gardeners, and exchange ideas for the new gardening season ahead. Find out more at www.hta.org.uk or www.holisticscotland.com

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H E A LT H

Ask Ali A.Vogel Nutritional Therapist Ali Cullen answers your questions on coughs, colds and flu

I had a bad cold that went to my chest a couple of months ago, and it left me with a cough that just won’t go. The doctor says it’s not infected and antibiotics won’t help. Nothing is coming up but it just keeps on!

Viral infections, which are the cause of over 90% of colds, and which can’t be tackled with antibiotics, can do quite a bit of damage to the lining of your respiratory tract. This makes healing a longer process. If your original cold created a lot of phlegm, this can prove difficult for the lungs to expel when they are still a little out of sorts. The resulting cough tends to be dry and it hurts! Try a cough spray that contains thyme, which helps to thin phlegm and make it easier to shift. Avoid dairy products (they are mucus-forming) and have plenty of vitamin C to support the healing process in your respiratory tract.

Q. A.

I keep getting a sore throat, but I haven’t got a cold. What else could cause it?

Persistent sore throats can be caused by allergies or sensitivities. If this is the case you may notice patterns emerging such as times of day, certain places or foods affecting you, or particular animals or pets you may encounter. If you notice it mainly when in bed, you may be sensitive to specific bed linen or cleaning agents, or even an old mattress or ancient pillows! The other possibility if it’s a night time issue is that you have ‘silent’ acid reflux, when stomach acid refluxes into your throat without you getting many symptoms other than soreness. Your doctor can check for acid reflux, and you can help yourself by raising the head of your bed and eating your last meal early (and keeping it light). Bitter herbs taken before meals can help too. Irritated tissue in the throat can make you vulnerable to infections even if an infection wasn’t the original cause, so use an Echinacea throat spray to protect the area until it’s resolved. 16

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I like taking Echinacea during the winter as I find that it reduces the number of colds I get. My friend says that I shouldn’t take it for more than a couple of weeks at a time – is this true?

Got the flu? Fancy something hot?

No, it’s not. Research has shown very clearly that daily doses of Echinacea purpurea can be taken over 4-6 months, and that this reduces infection rates and lessens the severity of symptoms if infection does strike. This was shown to be the case even in vulnerable populations (smokers, those who are stressed, and poor sleepers). My advice is to take it once daily if you know you are prone to infections, or when you encounter extra risk factors such as plane journeys, young children (a major source of infection!), or a phase of bad diet, poor sleep or extra stress. If you come into contact with an infected person who is only too wiling to share their sneezes and sniffles with you, up your dose to twice daily. You can take 3 doses per day if you fall prey to a bug – or swap to Echinacea in a drink such as A.Vogel’s Hot Drink, with added elderberry to help limit the severity of the infection.

Ask Ali anything! Send your health questions, in confidence to: askali@holisticscot.com Questions will only be published with your permission and will remain anonymous. Ali’s answers are not intended to take the place of medical advice.

Next Issue: Your health

Headaches and muscle aches – flu symptoms can leave you feeling rather rubbish! Echinaforce® Hot Drink Cold & Flu is an Echinacea concentrate made from extracts of fresh Echinacea purpurea alongside Elderberry fruit extracts, and is a traditional herbal medicinal product used to relieve common cold and influenza type infections, exclusively based upon long-standing use. It is simple to make and has a pleasant flavour, similar to blackcurrant juice and contains no paracetemol, meaning you can often take it with other medication. Always read the leaflet. RRP £10.99 available from Holland & Barrett, Boots, independent health stores and pharmacies nationwide.or more information visit www.avogel.co.uk or call their Helpline on 0845 608 5858.

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

Vitamin D3

– know the risks DON’T BECOME DEFICIENT THIS WINTER As we are approaching Winter, our exposure to sunlight will be very limited. Therefore, it’s important to make sure our vitamin D levels are kept within the optimum levels. This is particularly important as vitamin D can enhance our immune response against various infections which are more common during the Winter months. Many sufferers of SEASONAL AFFECTIVE DISORDERS - otherwise known as (SAD) - turn to Vitamin D3 during the colder months. Yet, while some say Vitamin D plays a big part in helping to combat this illness, it’s not fully known whether people are cured. Vitamin D3 can be found in many foods, including oily fish such as salmon, mackerel and sardines, along with eggs and raw milk. But if you’re on a plant-based diet, it can be harder to make sure your body is absorbing enough levels of vitamin D to protect you throughout the colder months. Here at SunVit-D3, we have created 4 very high content vitamin D and calcium recipes that can be made quickly and easily at home. To check these out, please visit our YouTube channel. www.sunvitd3.co.uk

Reader Offer

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WIN

Chocolate and Love goodies

We have teamed up with our friends at Chocolate and Love to treat one lucky reader to a Pomegranate All-Vegan Chocolate Gift Box and an exclusive tote bag! Two runners up will receive a Pomegranate All-Vegan Chocolate Gift Box. To be in with a chance of winning Chocolate and Loveâ&#x20AC;&#x2122;s organic Fairtrade vegan gift box, plus one of its recycled tote bags made from recycled plastic bottles and cotton, just send your name, address and telephone number, with Chocolate and Love in the subject line, to competitions@holisticscot.com by 12 noon on 31 January 2020.

COMPETITION

About Chocolate and Love Scottish company, Chocolate and Love, sources only the best cacao and other premium ingredients to produce its organic, Fairtrade-certified, ethical, dark chocolate, which is lovingly made in Switzerland.

The company is family-owned and headed up by Richard and Birgitte Oâ&#x20AC;&#x2122;Connor (aka a chocolate-loving Scot and Danish foodie), who are passionate about all things organic since becoming pregnant with their daughter. Chocolate and Loveâ&#x20AC;&#x2122;s high-quality, ethical chocolate is exported to 40 countries worldwide and has now won 39 awards for taste, having recently landed eight Gold Great Taste awards and two Academy of Chocolate Awards to add to its growing credentials. As well as its natural antioxidant levels, each chocolate bar is gluten-free, GMOfree (as all certified organic products) and without additives. The range uses cane sugar and is free from soya lecithin. Seven variants are dairy-free making them ideal for vegans. Every aspect of the business is run as ethically as possible, with the company taking measures such as minimising shipping to cut down on fuel costs and using 100% FSC (Forest Stewardship Council) certified paper for its wrappers. Chocolate and Love also uses biodegradable compostable silver inner wrappers produced with materials made from sustainably harvested wood and supports reforestation by planting trees through weforest.org Shop at www.chocolateandlove.com

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

Protect your mobility this Winter Modern Herbals’ award-winning Syno-Vital high strength hyaluronic acid can help promote healthy joints and keep you active all year-round

As you get older, your joints can become stiff and painful, thereby limiting your mobility and causing frustration. But, don’t despair – research has shown that hyaluronic acid supplements can help.

What is Hyaluronic Acid? Hyaluronic acid is a naturally occurring substance in the body. It is a major component of synovial fluid, the lubricating material present in many joints, and as such, plays an important role in maintaining joint health. With its high lubrication and cushioning effect, hyaluronic acid helps to reduce friction and resist compression, allowing joints to bear weight and withstand tension. Although the body produces its own hyaluronic acid, this supply declines as we get older, causing joints to become stiff and painful.

Call 0800 7310725 for more details. Available at all good health food stores. Find out more at modernherbals.com 20

How can supplements help? Supplements such as the award-winning Syno-Vital from Modern Herbals help to restore the loss of this substance which is common with older age. According to research, hyaluronic acid taken daily helps to rebuild the ‘pillow’ of fluid that cushions joints for up to 97 percent of people who try it, and some experts believe it may also stimulate the repair of joint cartilage. Voted Best Vitamin, Mineral Supplement Product of the Year 2012, Syno-Vital Oral Hyaluronan is a natural, liquid form of hyaluronic acid and has been found to help increase mobility and reduce pain and inflammation in patients with osteoarthritis. The hyaluronic acid in Syno-Vital works in several ways – it helps to restore synovial fuid for improved mobility, prevents further degradation of joint tissues and has an antiinflammatory, analgesic effect too. It can also provide improvement where glucosamine and chondroitin have failed to do so. As an added bonus, hyaluronic acid is extremely good for the skin and eyes. So you can be agile and beautiful at the same time, naturally!

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Unsubscribe from stress and eat to beat inflammation and chronic disease Did you know certain foods play a major part in how your body responds to physical stress? Columnist Katrina Mather takes a closer look…

tress is something we’ve all become intensely familiar with in recent years. It’s a huge motivator for people who attend my retreats.

The pace of life certainly seems to be faster than ever before. Our growing expectations of what we can achieve with the time that we have, both at home and at work, are leaving us with a palpable and overwhelming sense of busy-ness.

“Stress-related lifestyle diseases are what’s most likely to kill us here in Scotland and the UK”

We’re all aware of the mental and emotional side effects of too much stress in our lives, but the physical side effects aren’t always given the airtime they deserve. Yet any time we feel stressed, the body experiences a very real physical reaction. The feeling forces the body to pump toxic substances into the bloodstream, which can make us feel tired, irritable and sometimes angry. Not only that, stress dehydrates the body, depletes its nutritional stores, lowers our immune system, degrades our digestive function, slows down our metabolism, and predisposes us to weight gain. Prolonged stress also causes inflammation in the body – and we all know that inflammation lies behind all forms of chronic disease. In fact, stress-related lifestyle diseases are what’s most likely to kill us here in Scotland and the UK. W I N T E R 2 0 1 9/ 2 0 | H O L I S T I C S C O T L A N D

Unsubscribe from stress Unsubscribing from as many stresses as possible isn’t just a good strategy for our mental health, it’s a medical necessity. The good news is that there’s so much we can do to combat the effects of stress on our bodies. A wonderful starting point is having the *awareness* of just how much stress affects us at a physical level. We can then begin to choose how we interact with stressful circumstances and, with some self-work, hopefully reduce our reactions to external ‘stressors’. The other powerful thing we can do is enhance our lifestyle so that our biochemistry and physiology are better placed to deal with stress.

Eat to beat the physical effects of stress Rather than gravitating towards unhealthy, comfort foods when we get stressed (a response that seems to be hard-wired into most of us), by consciously seeking healthy, nourishing and calming foods in times of stress, they can support the body, and help us to stay calm and relaxed. But before we look at the calming foods to have in our arsenal, it’s well worth also highlighting a few foods and drinks that act as stimulants, and therefore act as direct causes of stress to the body. These needn’t be completely off the table, but if you are finding yourself feeling

overwhelmed with stress or anxiety, it is well worth reducing the following: - Caffeine – consuming too much caffeine has the same long-term effect as too much stress - it zaps our adrenals and often caffeine addicts end up with adrenal issues, or adrenal exhaustion in the long run - so it’s worth being extremely mindful over our caffeine intake - Alcohol – the irony with alcohol is that most of us reach for the glass of wine in order to de-stress, but like caffeine, alcohol is a major cause of stress to the body and stimulates the release of adrenaline, resulting in things like nervous tension, irritability and insomnia - Sugar – incredibly addictive and nutrient devoid, sugar really is public enemy number one – and the shortterm energy hit from sweets is a false economy, straining and exhausting the adrenal glands, and exacerbating mood disorders like anxiety - Refined and processed foods – things like white refined bread stress the body, as they are low in nutrients and high in empty calories. The body actually has to use its own vitamins and minerals in order to digest highly processed foods such as cakes, biscuits, bread etc

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As the body responds to stressful circumstances, or stress-inducing foods, it’s really the adrenal glands that take the hit, and overworked adrenal glands can lead to chronic exhaustion and anxiety. So, in order to enhance our resilience in the face of stress, nourishing the adrenal glands with nutrient rich foods that support their function are a particularly good thing to do. - Celery – this humble vegetable is a nutritional powerhouse and has become one of the latest health trends, but the benefits of celery have been well talked about for years. 2-4 stalks of celery a day can have a calming effect, either eaten raw, in a salad or in a fresh juice - Cabbage – a good source of the stress-busting, antioxidant vitamins A, C and E, beta-carotene and the mineral selenium. Cabbage is another humble vegetable that doesn’t get much love, but try to have it raw in your salads, in a juice, or supercharged as sauerkraut

- Cucumbers – ever heard the saying ‘cool as a cucumber’? Well, it’s actually pretty spot on – cucumbers have a cooling effect on the blood, and when the liver is working well and not overheated, it can balance our hormones, boost mood and help beat stress - Almonds – rich in magnesium (a mineral I am forever promoting) which is especially important for supporting adrenal function. Low levels of magnesium can be associated with nervous tension, anxiety, irritability and insomnia. Soak them overnight for easy digestion At this time of year, it’s especially important to support our bodies as best as we can. The physical toll of stress is a very real threat, so in the winter months, prioritising time out, proper rest, eating well, striving for balance and making time for things that bring us joy will stand us in good stead for keeping those stress levels reduced, and subsequently boosting our overall wellbeing.

Katrina is the owner of ‘The Body Toolkit Retreats’, award-winning health retreats in Scotland. Her programmes share simple, yet powerful things we can all do to nourish the body, reduce stress and help ourselves to thrive. Find out more at www.thebodytoolkit.com

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WELLBEING

Turn your

FOMO into JOMO Emma Galligani of Rescue Remedy® helps us embrace the New Year with positivity If Christmas is the most wonderful time of the year, then January can be the strangest. On the one hand, we all feel a little glum because Christmas is over, we’ve got no money, a few extra pounds and a whole lot of work to do. On the other, there’s a running theme that we need to kick start the year in full force by starting new hobbies, being healthy, meeting friends, going out and being positive. We’ve all felt FOMO – the fear of missing out – at one point or another, and although it lessens after December 31, it’s nonetheless still prevalent, especially when everyone seems to be embracing the ‘New Year, New You’ attitude. However, there’s a time and a place for everything and maybe this January is the time to experience a little JOMO (the joy of missing out) instead. Taking some time for yourself can have many benefits including lowering stress, being more productive, and having more energy.

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great things about January

Bad weather gives you an excuse to stay in

Nobody likes rain, wind and cold, however in January, bad weather could be a blessing in disguise. We’ve all had those days where the sun is shining, the birds are singing and yet we either have too much to do or aren’t feeling up for some outdoor fun. Take those grim days as a chance to relax, stay inside and spend some time alone doing the things you love – or doing nothing at all – without feeling like you’re being lazy and wasting away a good day.

Perfect month to catch up on sleep

Contrary to popular belief, starting the year off right does not mean you have to be waking up at 7am on a Saturday to head to the gym so you can have a super productive weekend. Aim to get 7-8 hours of sleep a night, but if you really want to have a lie in and wake up after the sun has risen, then do! Though there is some debate surrounding the benefits of an occasional lie in versus regular sleep patterns, Neil Shah, Chief De-stressing Officer at The Stress Management Society, agrees that an extra hour at the weekend can help catch up on sleep, help with recovery of brain functions such as memory, and can be a great way to simply relax the mind and body.[2]

New TV shows and binge-watching

Not only is January a great time to catch up on those episodes you missed during the hectic Christmas run-down, but many series launch new seasons in January. It’s the perfect month to stay in, get cosy in bed and let yourself

enjoy some of your favourite shows.

Comfort foods are still acceptable

Leftover Christmas chocolates, warming soups, spiced lattés, cheesy pasta dishes – don’t feel bad about indulging in these – they won’t be around much longer!

January Sales

Winter activities

Okay, yes, you might be low on funds – but buying yourself a little something can be a great mood booster and can be a good opportunity for you to self-reflect and reward yourself for something you have achieved. If you are feeling a little adventurous, a day exploring the sales aisles could be a fun activity to do by yourself, and you could end up finding a gem. The post-Christmas blues can often make us feel like the fun is over and we will have to wait another 11 months for enjoyable winter activities to begin again. However, January is still winter, and if you do feel like leaving the house, there are many fun wintery activities you can still do, without all the Christmas stress. You can layer up in comfy clothes, pop on your favourite tunes and go for a rejuvenating, crisp walk through the park. You could attempt ice skating, enjoy some warming mulled cider or wine, or sit in a café with a book and a delicious latte. Alternatively, you could just stay at home and take the cold weather as a perfect excuse for a hot, relaxing bath. In any case, January is the time to unwind and focus on yourself before bustling spring and summer come along.

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WELLBEING

Less is more The boundless more, more, more thinking, which dictates that we should not miss out on anything, is associated with a linear view,” writes psychology professor Svend Brinkmann in his book The Joy of Missing Out.

“No matter what we do, we will always miss out on something, so the quest to do it all is something of a fool’s errand. To acknowledge this is to practise JOMO instead of FOMO” Svend Brinkmann

“We’re encouraged to continue to grow throughout our lives, as part of a lifelong learning process. The consequence of this is a requirement for eternal optimisation – in other words, we need to know more next year than this year. “Many of us are trapped on both the hamster wheel and the hedonic treadmill, the results of which are clear to see in the statistics for stress, depression and anxiety. “In times gone by, we had more of an understanding that life is interwoven into larger contexts that involve ups and downs. “We should probably again acknowledge that life is not just determined by the individual’s inner motivation but also by external elements, such as seasonal and cyclical changes.”

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Turn your

FOMO into JOMO

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PRO M O F E AT U R E

Sound healing for st the 21 the 21 century century st

Sound healing for

ound therapy has become a bit of a trend in the Western world lately, but it isn’t new. It’s well documented in ancient scriptures and has been embraced as a healing tool around the world for thousands of years. Aborigines were among the first to master its therapeutic properties – using the didgeridoo to heal broken bones, muscle injuries and all sorts of injuries. The ancient Egyptians, who are famed for being ahead of the curve in most things, created sound healing rituals for their gods and pharaohs. In ancient Greece, Pythagoras paved the way for music therapy by teaching the Greeks to heal with the help of the flute and lyre. And, of course, sound healing has been used in ancient temples for centuries, with Tibetan monks using a vowel chant, as well as gongs and Himalayan singing bowls. 28

Now, in the 21st century, one yoga teacher has taken things one step further. Scott Hutchison-McDade of Positive Change Yoga has taken modern day technology and combined it with ancient Zen wisdom and tantra to create a unique sound experience designed to relax, lower blood pressure and manage chronic pain. He has carefully combined state-ofthe-art silent disco technology and binaural beats to create his healing sound journeys, which are now sweeping events and workplaces up and down Scotland thanks to their simple and accessible means of delivering instant and long-lasting wellbeing and relaxation. Scott’s new therapy is the first of its kind in Scotland – and possibly the UK.

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How Healing Sound Journeys work Positive Change Yoga’s unique sound journeys combine various techniques proven to help lower cortisol (stress) levels and manage pain, while using state-of-the-art silent disco equipment to deliver binaural beats – an auditory illusion perceived when two different pure-tone sine waves, both with frequencies lower than 1500 Hz, with less than a 40 Hz difference between them, are presented to a listener dichotically (i.e. one through each ear). “Each sound journey, which lasts around 45 minutes, transports you on a path to pure relaxation, using stateof-the-art silent disco technology and binaural beats, fused with ancient yogic practises to help bring a deep sense of calmness to the mind and body,” Scott explains. “This is a complete journey of the senses which incorporates carefully selected scents and sounds to help deepen the experience. “When hearing two separate sound frequencies simultaneously, the brain perceives a third sound frequency based on the difference between the two tones. The brain then follows the new frequency and produces brainwaves at the same rate of hertz (Hz). “Our brain operates in five different brainwave states: Gamma, Beta, Alpha, Theta and Delta waves. Adults tend to function on a state of alert and spend most of their time in Beta waves, struggling to switch off from the constant stimulus of the world. “Over time, this can lead to a build up of stress and tension and can have a negative effect on the mind and body. “But binaural beats can help to change this brainwave state to help induce relaxation. They help to calm the mind and mimic the body’s natural brainwave states, without any negative side effects. We can enter a more relaxed, dream-like when we’re in the ‘Theta’ zone, for example.” Scott is Scotland’s leading Zen yoga teacher, who also specialises in sound and crystal therapy. He runs meditation and yoga classes, as well as retreats, in Scotland and Portugal and is Yoga & Wellbeing Editor at Holistic Scotland Magazine. To book one of his classes, retreats or Workplace Wellbeing packages, email scott@holisticscot.com or visit www.positivechangeyoga.com to find out more. You can also find Scott at Edinburgh Wellbeing Festival in 2020.

Benefits of Sound Journeys Different soundwaves are thought to: Boost energy Reduce headaches and chronic tiredness Lessen anxiety Improve confidence Ease frustration Promote mental clarity Improve overall mood Enhance communication skills Break down emotional barriers Increase motivation Encourage an open mind Improve attention span and concentration Lessen irritability

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WELLBEING

Just the tonic There’s nothing more hygge than sitting in front of a fire with a mug in hand, good book, big socks on and a blanket.

he only thing that could possibly spoil that wintry scene is persistent sneezing and a tissue stuck up each nostril to catch the drips from your tap-like nose.

While the occasional cough or cold will always find its way through the best of defences, there are a lot of things we can do protect ourselves. Medical herbalist Pamela Spence MNIMH shares some herbal healing you can do at home to ward off coughs and colds this Winter…. Nourishing soups and stews, with lots of root vegetables, are best for this time of year. You can also add plenty of herbs, such as rosemary, to help your circulation. 30

Sage and thyme can help sore throats. Just put a couple of thyme sprigs or a few sage leaves into a mug, add boiled water and steep for 5-10 minutes. Drink as needed and leave a little in the mug to gargle with it once it’s cooled. Garlic is a key ally but to get the antibiotic component it needs to be crushed and eaten raw. Try adding a clove

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or two at the very end of the cooking time for pasta sauces or stews and let it gently heat through. Once cooked, it’s great for our cardiovascular health but it won’t stop the bugs in their tracks. If you gathered elderberries in Autumn, now is the time to put them to use. The high vitamin C content and anti-viral action can help when you feel a cough or cold coming on. Over-the-counter elderberry remedies are also available at your local independent health store. My very favourite winter tonic for ultimate hygge is hawthorn brandy. The haws stay on the hedgerows right through the Winter, but please spare a thought for our feathered friends who rely on them as winter feed. My secret recipe: Fill a jar one third full of berries, add one third muscovado sugar, two sticks of cinnamon and the peel of three organic oranges. Fill the jar to the brim with a bottle of cheap brandy. Stir

once a day for two weeks, once a week for two months and then put it to the back of the cupboard for two months more. The brandy tastes best the longer you leave it – I like to open it on the following winter solstice to toast the shortest day. Remember if you have underlying health conditions, or if you feel like you need someone to cheer you on, medical herbalists can help put together a unique programme for you. We can also prescribe herbal remedies that are not easily available to the public and, importantly, we’ll be looking for any unidentified underlying health concerns. So if you’re not sure where to start or if you take prescription medication book in to see your local medical herbalist for safe, expert advice. Pamela is based at The Carrick Clinic in Prestwick. To hear her talk about using herbs at home, tune into her podcast at prosperitykitchen.co.uk

To find out more, visit pamelaspence.co.uk or follow @PamelaSpenceHerbalist on Facebook For a herbalist in your area, go to nimh.org.uk

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Experience your own healing power & take control of your health Study the fundamentals of Eden Energy Medicine in a small, supportive setting & get the training you need to make a huge impact on your own health & that of your family, friends & clients

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WELLBEING

steps to think yourself calm

By Jenny Light Build an inner calm to boost your resilience and you’ll soon find that life has less ability to ruffle your feathers!

t seems that, as our world gets busier and busier, there are fewer precious moment of calm. It can be hard to juggle all the pieces of life.

Many of us recognise that niggling feeling at the back of our minds that there should be a better way to live. So how can we create an oasis of calm within the buzz of a working day?

Take a moment to savour the rested calm of sleep

Before you engage in a mental litany of the day’s tasks that lie ahead, take a moment to appreciate the calm that follows a good night’s sleep.

Practise a mini meditation before you even get out of bed

As you waken, try to stave off mentally picking up the threads of the day by practising a mini meditation. Lying flat, or sitting cross-legged, in the bed, place your hands on your navel and breathe

in deeply. Be mindful of the process of breathing. Visualise that each out breath is clearing your mind and creating a sense of calm. Next, breathe in the colour blue and mentally breathe out the word ‘calm’. If you like, you can even visualise a cool, still pool of water. Make your affirmation: ‘My mind is cool and calm. I am calmness. I am calm.’ Then finish by imagining yourself executing the tasks of the day in this calm state of being.

Plan to create other pockets of calm throughout the day

Lunchtime can be a good time to find some quiet to be alone and sit in nature, or in the park. When I was a busy mum and teacher, I used the toilet cubicle as my ‘alone space’ by just shutting the door and focusing on my breathing. It worked, even on the busiest of days.

“Only in the present moment, there is calm”

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Jenny Light

WELLBEING

Use alone time to Stop, Drop & Go

I teach my students to use a moment of alone time to practise the Stop, Drop & Go technique. In other words: • Stop the busy thoughts, stress, and mental and physical static by consciously taking charge. • Breathe in deeply then breathe out, mentally shedding the static, for a few breaths. • Return mentally to that cool, still pool of water in your morning meditation then prepare to exit, focusing on your earlier affirmation.

Practise a mini meditation again before bed

The final step to structuring an inner calm lies in your final thoughts of the day, before sleep overtakes you. Instead of taking a maelstrom of thoughts and jangled impressions into sleep, release your mind space of static and remind it of calmness. Very often, our last waking thought at night is our very first thought as we wake. Don’t miss out on this valuable opportunity to re-programme the brain and the mind. Use it to create

positive neural highways and tap into your innate spiritual state of calmness. Take a few minutes to mentally visualise that you are stuffing the events of the day into a draw-string bag. Every time another thought comes, stuff it into the bag and re-close the neck. Tell yourself that you can pick these up again in the morning. Be firm that you will not do it now. Then repeat the morning’s mini meditation focusing on the inner pool of calmness. By using these simple techniques, you can start to build calmness and resilience into everyday life and apply it to the stress of modern living. Our days can fly past almost automatically, with us hardly mindful of how short life really is. But each pocket of calm (even if it’s only two minutes) builds a strong mental habit of being calm. These calm moments will then come to your aid whenever life gets ropey. Your mental mantra of ‘I am calmness; I am calm’ will come to the rescue and you’ll find that life has less ability to ruffle your feathers. This is the mark of true resilience.

Jenny Light is a yoga and meditation teacher based in Scotland. She is also the author of Divine Meditations: 26 Spiritual Qualities of the Bhagavad Gita and Living Lightly: A Journey Through Chronic Fatigue Syndrome. She runs courses and classes in Glasgow and Kilmarnock; workshops UK-wide, and a December retreat near Dumfries. Find out more at www.living-lightly.co.uk

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Struggling to sleep? Did you know a sleepless night can trigger up to a 30% rise in emotional stress levels, including anxiety? Here are 3 ways you can get a better night’s sleep:

Dial up the magnesium

Watch the caffeine

“Magnesium is known as ‘nature’s tranquiliser’ and is needed to relax our muscles and nerves, which helps us to fall into a peaceful sleep,” says Nature’s Plus Nutritionist Martina Della Vedova.

“Caffeine is addictive,” says Nutritionist Dr Marilyn Glenville.

Include plenty of magnesium-rich foods, such as pumpkin and sunflower seeds, fish and leafy green vegetables, in your diet or you could try taking a supplement.

“Tea and coffee act like a drug. As the effect of the caffeine wears off, you will want another one and then you are back on that roller coaster again of highs and lows, exactly like the highs and lows of blood sugar.” Try cutting down gradually to avoid withdrawal symptoms such as headaches, nausea, tiredness, muscle cramps and depression.

Add a probiotic to your diet “Our intestine is connected to almost all other parts of our body by way of nerve or chemical signals, and the billions of bacteria we have lining our gut seem to be able to change the signal process,” says Dr Nigel Plummer of ProVen Probiotics. “If the right signals are sent, then we see health benefits such as lowered infections and better mood. That’s why we call these probiotic bacteria ‘friendly’ – because they send the right signals”.

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COMPETITION

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back pain treatment at one of three of Scotland’s leading disc speciality clinics

Which is worse, back pain, neck pain or sciatica? From dull aches to debilitating conditions which put life on hold, back pain affects just about everyone at some stage in life. But there’s a confusing choice of treatments on offer, alongside contradicting advice on how best to treat it. Should you move, or not move? Which is best – a physiotherapist, osteopath or chiropractor? And what about surgery? The options can be confusing at best. That’s why we’ve teamed up with three clinics in Scotland that deal with back pain daily to offer one lucky reader a chance to review IDD (Intervertebral Disc Decompression) and hopefully get some relief. These three clinics – The Buckingham Clinic in Glasgow, iOsteopath Clinic in Greenock, and Move Freely Sports Therapy in Edinburgh – are unique in providing IDD Therapy, as well as manual therapy and exercise, in Scotland. They are offering one lucky reader free treatment at whichever clinic is nearest. To be in with a chance of winning, just answer the following question correctly and send your answer, with IDD Therapy in the subject line, to competitions@holisticscot.com by 12 noon on 14 February 2020:

What is the name of the nerve which travels down the buttocks and legs from the base of the spine?

What is IDD Therapy? IDD Therapy is a non-surgical treatment which helps people suffering with unresolved disc problems, such as “herniated” or “bulging” disc in the lower back or neck, as well as related conditions such as sciatica. Not everyone with back pain, neck pain or sciatica needs IDD Therapy. But if you are struggling with back pain and especially if you have a disc problem, then this competition is for you. Please note: Back pain is complex. IDD Therapy may not be suitable - in which case other advice and recommendations will be given. Find out more at: www.buckinghamclinic.com www.iosteopath.co.uk www.movefreelysportstherapy.co.uk

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WELLBEING

Why simple self-care isn’t enough… Yoga classes and bubble baths aren’t going to cut it, writes columnist Marie O’Neill. We need to look to radical self-care.

adly, we live in a world that isn’t good for us. We’re surrounded by toxicity, inside and out, and we are literally drowning in plastic waste.

We have created a society that focuses more on outer gain, productivity and material wealth than our human needs, health and happiness. But because of our intrinsic ability to adapt and survive, many of us are managing to live in these circumstances, just like various species in the world have found ways to survive in harsh climates. But we are paying a price. Some of us more than others. As human beings, we are increasingly stressed, depressed and developing new physical, psychological and emotional problems. The most sensitive among us are like canaries in a coal mine. They are showing us this way of living isn’t safe and, if we want to feel well, we need to change our ways. In his recent book, Mc Mindfulness, Ronald E. Purser argues that there’s a danger in prescribing the likes of mindfulness. He claims it puts the onus on us to look after ourselves, rather than addressing what’s making us ill in the first place (aka the capitalist system). While I agree that things need to change on a larger scale, I also think we, as individuals, need to take responsibility and empower ourselves so we can be a positive influence for change.

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“…we need to be empowered to make the best choices and decisions.” The stronger and healthier we are, the more positive impact we can have on the world, right? So, this type of self-care becomes a radical act of self fulfilment. To give ourselves the best chance of getting well, staying well, feeling happy and reclaiming our lives, we need to be empowered to make the best choices and decisions. We need to find habits and ways of thinking that will support us and allow us to grow. There is a lot of conflicting advice out there and, ultimately, we need to know ourselves well enough to trust our own experience of what makes us feel well inside and out. We need to make a commitment to this kind of radical self-care which is essential for our health, happiness and growth. I’m not talking about the occasional yoga class or bubble bath, I’m talking about taking stock of our lives, re-evaluating our priorities, challenging our habits and choosing conscious ways to bring meaning and fulfilment into our lives.

This can include various things. We are all different and our needs vary greatly but ultimately, the things that can help us are:

• Inner work

Some form of introspection and ability to withdraw from the world to connect with our own truth, create our own world view and know ourselves fully.

• Meaningful activity

Having a sense of a greater meaning in our lives can help us feel like we have a purpose beyond the everyday tasks of living.

• Supportive habits

Having a healthy lifestyle that suits our lifestyles, fulfilling our physical as well as emotional and psychological needs is crucial to our wellbeing.

• Healthy relationships

We all need to find effective ways of processing our emotions instead of acting them out on others and stop passing down trauma from one generation to the next.

Marie is a counsellor, mindfulness expert and independent celebrant based in Edinburgh. To find out more, or to book an appointment with Marie, visit trueconnection.co.uk

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Amy Gibbs Therapy Centre

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07534 451582

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BEAUTY

No more puffy eyes Don’t let puffy eyes stop you looking your best this party season, try these natural beauty tips from Illuminate Skin Clinic’s Dr Sophie Shotter

et enough sleep - the average adult needs 7-8 hours. Making sure you get enough rest will decrease morning puffiness.

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Sleep with an extra pillow. Being horizontal means fluid in your body levels out, and your eyes will be puffy when your wake up and go down throughout the day. Sleeping slightly more upright will improve this. Stay well hydrated and avoid alcohol dehydration can cause undereye puffiness. Alcohol dehydrates you, which is why it can make you puffy. Decrease your salt intake - salt can make your body retain more fluid, which is why we often wake up puffier the morning after a very salty take away for example. Eat more potassium - potassium counteracts sodium (salt), and so can help your body to shift excess fluid Rollerball eye products - my favourite is SkinBetter Science Instant Effect Eye Gel. It’s a hyaluronic acid gel on a metal applicator. Keep it in the fridge and use in the morning to help shift excess fluid around the eyes Caffeine eye products - this a delicate balance as too much caffeine can dehydrate the area and make fine lines more visible. But in small doses caffeine can help to decrease fluid retention around the eyes Manual lymphatic drainage - if puffiness is a persistent problem for you, it could be that you have sluggish lymphatic drainage around the eyes. Specialists in these techniques can help improve your lymphatic drainage around the eye with regular treatments.

Firming Eye Serum, £15.50 www.greenpeople.co.uk ORMEDIC Balancing Eye Lift Gel, £52, www.imageskincare.com Hydra Eye Treatment Cream, £24.99 www.cultbeauty.co.uk

“Take an ice cube and run it under your eyes,” says beauty expert Jessica Constanti. “Not only will it wake you up, but it will depuff your eyes. If you can’t stand the chill of the ice cube, try a jade face roller.” Find out more at www.procoal.co.uk

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PROMOTIONAL FEATURE

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PROMOTIONAL FEATURE

Time to recharge? If you’re sore or stressed and would prefer not to be, Lynsey Ritchie Holistics – based in picturesque Inverkip – can help.

Lynsey is an experienced holistic therapist who specialises in massage and mindfulness-based relaxation therapy for all ages and walks of life. She incorporates powerful, natural aromatherapy and mindfulness into her therapies to help you stay on top of life, even when it’s been threatening to get on top of you! Passionate about both physical and mental health, Lynsey has extensive expertise in helping to treat all sorts of ailments, as well as psychological issues such as addiction and eating disorders, thanks to her unique, holistic approach. She offers advanced therapeutic massage, reflexology, and holistic facial therapy from her tranquil base on the River Clyde, or treatments can be arranged in the comfort of your own home. Find out more at www.lynseyritchieholistics.co.uk or call 07957 260454.

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

For a Mindful Workout… Busy schedules, distractions, and tiredness often stop us from enjoying our fitness journeys. Entrepreneur Paul Cooper shares how mindfulness changed his workouts and helped him appreciate life on a new level – in early 2018 he started PreTea to bring that experience to others.

Living In The Moment. Think about those times when you go to exercise with the best of intentions but spend most of the time with your thoughts elsewhere. Watching the clock tick, thinking about your next to-do item, and completely missing out on the joy of being present. With Mindfulness, you’re more likely to relieve excess stress, feel happier, and even improve our physical performance. When we pay attention to what we’re doing, our body and mind connect. By taking a mindful approach we unlock the full mental and physical benefits of exercise. So how can you exercise more mindfully? Put down the super-caffeinated energy shots for a start, and take a few deep breaths. For centuries, green teas have been an effective, wholesome way to unleash the body’s energy stores, helping you pay attention to what you’re doing in the moment, tune into the natural way, and put the kettle on! 44

“PreTea is about proving to yourself that it’s possible to reach your fitness goals without burning yourself out. This way you can achieve amazing long lasting results, rather than a quick fix.”

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Whilst waiting for the kettle to boil and preparing your PreTea infusion, remind yourself of the following benefits of being mindful: • Connect more meaningfully with your body. Take a few deep breaths and focus on the progress you’re making; you’ll experience more enjoyment from your exercise. • Boost your results. Focusing on the here and now helps you improve your technique and stamina, taking your fitness to a new, higher level. • Greater satisfaction. By tuning in to your body you’ll feel more motivated. This way, when you’re finished, you’re more likely to feel satisfied that you gave it your all.

PreTea, Mindfulness, and Purpose. Sometimes, it’s normal to zone out when you exercise. But when you’re too distracted, it’s easy to lose touch with your sense of purpose. Whether it’s to improve your fitness, your performance, or your mental well-being, PreTea is loaded with natural antioxidants that will help you get there. It gives you the enhanced concentration and mental stamina you need to take a tough workout to the next level. Without crashing down later. Unlike conventional green tea, PreTea has added fruit oils, for exciting flavour infusions such as: Tart Cherry & Turmeric, Pineapple, Coconut & Ginseng, and even Sour Green Apple!

“When exercising, PreTea gives you the enhanced concentration and mental stamina you need to push harder when it counts.”

Getting in The Zone. Every time an athlete mentions getting ‘in the zone,’ they’re talking about a meditative state. PreTea founder Paul Cooper describes it as a mindset that’s defined by purpose, focus, and being present. It’s critical to any physical exercise, he believes, because it helps you recognise “When you can push harder and when you need to back off.” This awareness – this connection with your body – helps you understand the difference between laziness and genuine exhaustion; it drives you to achieve your fitness goals. Paul calls it “peak performance mindfulness,” an objective way of seeing things that lets you truly appreciate your capabilities while avoiding burnout and injuries. If you’re fighting to complete a difficult race or session, being mindful can seem especially tough. But it’s precisely what you need to cross the finish line.

#staystrongstaynatural Visit PreTea.co.uk to find your flavour, or email info@pretea.co.uk for more details.

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BEAUTY

£22.50 Pumpkin Purifying 24k Mask The perfect treat for dull, dry and lacklustre skin. Contains 24ct gold and golden pumpkin extracts to soothe and revitalise your complexion. www.cultbeauty.co.uk

£23.00

Glamfox - Fleurissant Lip Glow GL03 Peach Flower

A sheer balm that enhances your natural lip colour while moisturising and protecting lips. Enriched with gold 24K flakes and a real flower. Colour-changing by temperature and pH level of your skin with no nasties. £23 from www.showcasebeauty.com 46

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Did you know?

In ancient Chinese medicine, gold was believed to be the secret of youthful skin

Nature Republic Ginseng Royal Silk Watery Cream Contains pure 99% gold and six-year-old red ginseng extract for intensive moisture and nourishment. www.naturerepublicuk.com

£33.00

£75.00

Jane Scrivner Rose Gold This luxury face serum might not contain actual gold, but it does contain organic Bulgarian Rose Otto Oil, which is one of the world’s most expensive and precious essential oils. www.janescrivner.com

from

Haila Health CBD Oil

£75.00

Again, no actual gold but this newly launched, luxury CBD oil comes in beautiful gold packaging. It’s vegan, gluten free and refined for quality assurance. www.hailahealth.com W I N T E R 2 0 1 9/ 2 0 | H O L I S T I C S C O T L A N D

All that glitters… Celestial Moon Hanging Planter

One of the top themes for Christmas 2019 is black and gold so why not add a touch of luxury to your wish list? Start 2020 as you mean to go on… full of pampering, love and self-care

£12.99

A hanging reminder of the celestial moon to fill with your favourite foliage. £12.99, www.redcandy.co.uk

£59.00

Wild and Wolf 302 Desk Phone

Golden Monkey Wall Hook Get that monkey off your back and onto the wall! Reminiscent of India’s cheeky roof hoppers, these will make a great, quirky addition to your home. www.redcandy.co.uk

£25.00

Channel your inner Joan Collins, Dynasty style! www.redcandy.co.uk

Lind DNA Mats Gorgeous mats made from recycled leather from remnants of furniture, bags and shoes and mixed with natural rubber from trees. www.linddna.com

£849.00 Water Jewels

Basin & Taps

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From

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Remove your make-up, brush your teeth and shave in style. www.vitrA.co.uk

The perfect place to relax while enjoying gold natural beauty products! www.heritagebathrooms.com

Trollbeads 18ct Gold Plated Bangle

£150.00

An elegant way to wear your Trollbeads. Use the bangle alone with your favourite Trollbeads or let several bangles decorate your wrist. www.joshuajamesjewellery.co.uk 48

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Baby, it’s cold outside - but don’t let that affect your skin!

ow that Winter is here, it’s time to kiss goodbye to low maintenance skincare and transform your routine to offer day-long protection against the elements. You might not be able to change the weather, but you can certainly Winterproof your complexion, writes Beauty Editor Karen Gider

Invest in a good moisturiser with SPF

Just because it’s Winter doesn’t mean we should stop using UV protection. Swap your thick, oily sun cream for a hydrating beauty balm or day cream with SPF 25 to protect against the sun’s rays hidden behind the clouds and to stop moisture escaping.

Avoid hot baths and showers

With the harsh weather and low humidity, our skin can dry out and feel tight and irritated. The central heating will zap any moisture, leaving the skin’s surface looking dull and tired. Even taking a slightly hotter bubble bath or shower will remove natural oils and leave a tightness that can lead to miniscule cracks in the skin which, in

turn, can cause tiny tears that can lead to inflammation.

Stick to natural products that won’t strip the skin

Stay ahead of the game and stick by using natural products that will cleanse without stripping the skin of natural oils.

Use a serum with Hyaluronic Acid

Central heating can really dehydrate the skin, but a good serum containing Hyaluronic Acid can help to visibly combat the complexion-wrecking effects of dehydration, pollution and fatigue.

Exercise your facial muscles

Natural products that feed our skin are amazing but true, natural beauty comes from within. What lies beneath can be manipulated to the surface by exercising the face muscles. This also stimulates oxygen and blood flow which, in turn, enhances our complexion and gives us a rosy glow that radiates out.

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B E AU T Y

Baby, it’s cold outside

- but don’t let that affect your skin! Secret skincare heroes Your dry skin desk buddy

Did you know? Facial exercises work at a deep muscular level and the benefits can often be seen immediately. There are 18 exercises which work on the hypodermis, which is the lower layer of skin. The face muscles are attached to the skin and, as we exercise, the muscle starts to tone and tighten – also lifting the skin. Karen says: “The effects will vary from person to person because we are all different and have different bone structures and skin conditions. But, generally, you should start to see results and feel more rejuvenated and relaxed after two to three weeks.” “I helped to heal my face with exercises and deep facial massage after an eating disorder diminished the plumpness and elasticity of my skin.” “Most evenings I finish my skincare routine by giving myself a deep facial massage with a natural oil to release any tension and tightness in the face and neck muscles.” “Ageing no longer frightens me because face yoga really works.”

Office beauty products can play a key part in maintaining healthy looking skin throughout the Winter. Let’s face it, the morning commute is getting colder by the day and the fluctuation in office temperatures can really play havoc with your skin. That’s why cult beauty pioneer Bio-Oil has launched Dry Skin Gel, the perfect skin pick-me-up to keep in your desk drawer. Traditional dry skin products are made primarily from water, which evaporate on the skin, but Bio-Oil Dry Skin Gel is a gel-to-oil formula which has been clinically proven to improve dry skin. Available from Boots, Superdrug and selected pharmacies.

Shaving grace Nip shaving problems, such as spots, rashes and swollen bits, in the bud with Kalme Undercoat. This one-stop solution can put a halt to all your skin reaction and shaving rash woes thanks to the tetrapeptide ingredient Skinasensyl, which has been proven to reduce the nerve response to external irritants by decreasing the release of pro-inflammatory neuromediators in the skin. Apply it immediately after shaving and 15 minutes before any other products. Available from skinshop.co.uk

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Karen

Recommends

i Holistic Scotland Naturals Neroli Daily Defence Moisturiser with SPF 25

Time Bomb Complexion Cocktails

This light cleanser is ideal for mature skin, of all types. Its anti-ageing and energising formula contains the CO-Q10 enzyme, which can help to reduce fine lines and wrinkles. Use it daily to brighten dull skin and for a more youthful glow. www.holisticscotland.com

I’m really struggling with the cold nights and have my central heating set for 5am, so in the mornings I reach out for these little tonics for dehydrated skin. Each ‘shot’ is an instant skin intervention, fortified with Hyaluronic Acid for immediate plumping and a renewed dewy glow. There are three purse-sized cocktails to choose from, depending on your skin’s condition. www.timebombco.com

AlbaMara Nourishing Cleansing Balm This plant-based cleanser, which is made in Scotland, contains nourishing, natural ingredients such as Moringa Oil and vitamin C. Warm a small amount between your fingers, smooth all over your face and neck and leave for 10 minutes before removing with a warm cloth. You will physically see the grime that’s been removed, leaving your complexion glowing and rejuvenated. www.albamara.co.uk

Jane Scrivner’s Un Condition Oil This award-winning oil is perfect for the winter months. I’m happily embracing this antioxidant and promoisture oil every night and see the benefits in the morning when I wake up with a smooth complexion. Whatever skin condition you have - acne, eczema, psoriasis, rosacea - this 100% organic raw Argan Oil will become your skin’s best friend. www.janescrivner.com

Karen Gider is Scotland’s leading face yoga teacher and beauty expert. Find out more at faceyogascotland.co.uk

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FOOD

Spirit & Spice t Ea l l e W

Take inspiration from Ghillie Basan’s book Spirit & Spice to create a mouth-watering medley of Winter warmers which fuse STIR-FRIED OKRA global flavours with Scotland’s natural WITH CHILLIES, larder. COCONUT & LIME

Serves 2 - 4 INGREDIENTS

2tbsp ghee 1-2 tsp brown mustard seeds Small handful of fresh or dried curried seeds 1 onion, finely chopped 2 Scotch Bonnet (or other hot, fresh) chillies, trimmed and finely chopped 1-2 tsp turmeric 350g fresh okra, washed & sliced just before cooking 2-3 tbsp grated, fresh coconut Small bunch of fresh coriander, finely chopped 1-2 tsp runny honey Juice of 2-3 limes Sea salt & freshly ground black pepper METHOD

in the Heat the ghee in a heavy-based pan and stir begin seeds the n Whe s. leave curry and mustard seeds n softe and es chilli and to pop, stir in the onion, garlic then and eric turm the Add tes. minu three for two to ly the okra, tossing it in the onion and garlic. Quick h in splas and y hone and nder coria ut, cocon toss in the d. mixe well is thing the lime juice, making sure every ly diate imme serve and er pepp and salt Season with while the okra still has a crunch to it.

“When I first had this dish in India, I thought that it was definitely the way okra should be appreciated – delicately floral and crunchy, with a burst of fiery chilli heat tempered with lime and a little honey”

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PAWPAW & BROWN LENTIL CURRY

Serves 4

INGREDIENTS

Thumb-sized knob of fresh ginger, peeled and finely chopped 3-4 garlic cloves, finely choppe d 1-2 tbsp ghee 1 onion, finely chopped 1-2 tsp coriander seeds 1-2 tsp cumin seeds 1-2 tsp jaggery, muscovado sugar or honey 2 tsp Harissa Paste 2 medium-sized firm pawpaw s (papaya), peeled, seeded & cut into bit-sized chu nks 600ml coconut milk Bunch of fresh coriander, fine ly chopped Juice of 1 lime Sea salt & freshly ground bla ck pepper To serve: 1 lime, cut into wed ges METHOD

Using a mortar and pestle, pound the ginger and garlic to a paste. Heat the ghe e in a heavy-based pan, add the paste and stir for 1-2 minutes until fragrant. Add the onion, the coriander and cumin seeds and the jaggery, the n fry, stirring until the onions begin to colour. Stir in the Harissa Paste, and then the lentils , coating them in the spices. Carefully toss in the chunks of pawpaw and add the coconut milk. Cook gently for 10 minutes. Toss in most of the coriander and the lime juice. Season well to tas te and serve hot with a sprinkling of coriander and a wedge of lime to squeeze over the curry.

“In our kitchen in Kenya, I would often join our cook, Nelson, to chat and keep a watchful eye on the welfare of his toes – or lack of them, I should say – as he had a tendency to drop the sharp chopping knives, and his well-worn flip-flops offered no protection so each foot was missing two-and-ahalf toes”

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FOOD

Eat l Ghillie's foraged favourites Drunken Wild Wild Berry Gins Wel Blaeberries This is a quick and easy way to enjoy the results of a successful blueberry forage and a local whisky without any effort and in the same bowl. Tip your blueberries into a bowl, toss in a dram or two of whisky and sweeten to taste with a little honey or sugar.

Wild Herb & Flower Syrups Making syrup is a great way of capturing and storing the aroma and flavour of some wild herbs and flowers. The syrups I have on the go are generally sweet cicely, rosehip, elderberry, geranium and lavender. I make a basic sugar syrup with a ratio of approximately 600ml water to 450g sugar. I bring the two to the boil, stirring all the time until the sugar has dissolved and then add the herbs and flowers and simmer for 10 minutes. Once cooled, the syrup can be stored in jars for months to be pulled out when you need them. I use some as the base of vodkas and water ices and they get used as syrups in puddings and cakes.

You can make a fruit gin with most berries although some, like damson and sloe, are more successful than others. As I have gooseberries and blackcurrants in the garden, I use some of them for gin and I collect rowan berries off the trees in late Summer/ early Autumn and cowberries from the hills and moors. As I don’t make the actual gin – yet – I buy it and combine it with the berries and sugar at an approximate ratio of a 70cl bottle of gin to 700g berries to 100g sugar. It does depend on the sweetness of the fruit, and rowan berries are so bitter they require more sugar. Once the gin, berries and sugar are in the demijohn, I put them in the cool of the barn for six months, turning them upside down and back again from time to time. Then I strain the berries and bottle the gin and leave it to mature for three months. I use the strained berries for all sorts of garnishes, syrups and sauces – everything gets recycled in some way in my kitchen.

Spirit & Spice is a portrait of family living and eating in the Scottish Highlands, inspired by the country’s produce, wild food and whisky. Award-winning food writer Ghillie Basan delves into the Scottish larder, using her knowledge of spice cookery to shine a new light on local ingredients. She shares her expertise in pickling, preserving, smoking, foraging and outdoor cooking, as well as raising a family, in one of the wildest and most beautiful corners of Scotland. Find out more at www.ghilliebasan.com 54

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

New Year, New Career Do something life-changing… Change career. Gain new skills. Help others. Train with the College of Naturopathic Medicine.

etraining as a naturopathic nutritional therapist can open the door to a rewarding career helping yourself and others to better health. You can study for the naturopathic nutrition diploma course part-time at the College of Naturopathic Medicine (CNM) in one of our 10 college locations in the UK and Ireland, and also online. What makes CNM different is its naturopathic approach, which combines evidencebased research with traditional wisdom to support the body in regaining balance and achieving health. The course provides an indepth understanding of the therapeutic powers of food and how to identify factors which might contribute to ill health. You will be putting your study and knowledge into practice during hundreds of clinical hours, creating personalised dietary and lifestyle plans for clients, and achieving professional excellence so you can start practising as soon as you graduate, joining many successful CNM graduates, many of whom are celebrities and household names.

CNM is the leading training provider in natural therapies, with a 22-year track record training students in the skills and confidence they need to become successful naturopathic nutritional therapists. Surveys show that more than 80 per cent of CNM graduates are practising, either on a selfemployed basis or working in spas, gyms, and other health businesses. Graduates use their nutritional skills in the media, to open health food shops, become successful authors, or work for food or supplement companies. CNM diploma courses in additional natural therapies are also available. Choose from herbal medicine, acupuncture, homeopathy, health coach and natural/vegan natural chef. There is also a short course in nutrition for everyday living and a number of other excellent short courses online.

“The course provides an in-depth understanding of the therapeutic powers of food…”

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CNM

CNM helped me launch my dream business

COLLEGE OF NATUROPATHIC MEDICINE

Training Successful Practitioners

CHANGE CAREER

CNM opened the door to my passion

Train to become a…  Nutritionist  Herbalist  Acupuncturist  Homeopath  Health Coach  Natural Chef Attend a FREE Open 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

Romina, Nutritional Therapy CNM offered me the flexibility to combine studying with my long working hours. What I loved most about CNM’s course was the variety in the lecturers, their experience and practical advice which really helped set expectations for career development and growth. I found the experience eye-opening, promising and challenging.

I went from crutches to triathlon Angela, Naturopathic Nutrition, Herbal Medicine, and Naturopathy My health journey has taken me from crutches to running a Triathlon. Studying Nutrition, Naturopathy and Herbal Medicine at CNM helped me do it.

Lauren, Nutritional Therapy & Naturopathy What attracted me to CNM was their combination of academic learning and clinical training, as well as the flexibility to work alongside and study parttime. CNM changed my life because it gave me the ability to have the lifestyle I always desired. I launched my dream business in something I am truly passionate about.

I ate myself healthy again with CNM – and wrote a book! Terry, Naturopathic Nutrition The course inspired me to combine my chef skills with my newfound passion for nutrition and create my own recipe book with recipes and lifestyle tips fuelled by the correct nutritional protocols.

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FITNESS

Mudras for modern living No time for mudras? You could be missing out, writes Scott Hutchison-McDade Mudras are a huge part of the yogic tradition, but they’re often pushed aside in favour of asana-based practices, which focus on the physical side of yoga rather than the spiritual. Yet mudras can help to draw your awareness inwardly and are thought to stimulate different areas of the brain. Mudras are energetic seals, often using the hands, which help to facilitate and channel the flow of energy in the body. (You’ll have seen a picture of someone meditating using a mudra – looking serene, with their thumbs touching their index finger and their hands face up resting on their knees.) Just imagine an electrical circuit board. Put everything in the right position and the electricity, or energy, will flow to complete a specific task. Depending on the tradition, this energy has different names: Prana, Ki, Chi or life force. It’s a subtle energy that helps keep your mind and body in a state of union and harmony. This energy is in your subtle body so it can’t be quantified or measured. It’s a 60

bit like the mind. We know it’s part of our brain, but it can’t be bottled up in a specimen jar. There are more than 100 mudras, each of which has a specific task or goal and can be used accordingly.

How to practise Sit cross legged on a cushion or block with a straight spine. You don’t have to sit in full lotus posture. Or you can sit on a firm chair with a straight back and your feet flat on the ground. Try not to lean against the back of the seat. Place a cushion or rolled up blanket on your lap to rest your hands.

Posture is important. Tuck your chin slightly and make sure you have a long spine (no slumping). Imagine you’re holding a large apple between your chin and your chest.

Comfort is important, as is making sure you don’t experience any pain.

Close your eyes and focus on your breath, breathing through your nose if possible. Keeping the breath natural and spontaneous, trying not to change the rhythm or flow. Whenever your mind wanders, bring your awareness back to your breath.

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Mudras for Modern Living card set

udras are an untapped tenet of yoga in the West so why not buck the trend and learn something new? This deck of 49 inspiring cards (new from Watkins) is the perfect guide to these symbolic hand gestures, which are used in Hindu and Buddhist ceremonies, as well as Indian dance. Designed to boost your health, relieve stress, enhance your yoga and deepen your meditation, each beautifully illustrated card features evocative artwork and instructive photography to help teach you the daily practice of mudras. Pick one up from Waterstones or at amazon.co.uk

Now try these: Mudra 1 – Gyan or Chin Mudra

Mudra 2 – Buddhi Mudra

Mudra 3 – Dhyana Mudra

BENEFITS: Improved concentration, increased creativity, sharpens memory

BENEFITS: Improved mental clarity, improved communication, improved digestive health

BENEFITS: Deep profound concentration, tranquillity & peace.

METHOD: Touch the tip of your index finger with the tip of your thumb and holding the other three fingers straight. Place your hands on your knees or lap palms face upwards

METHOD: Touch thumb to pinkie finger holding the other three fingers straight, place your hands on your knees or lap palms face upwards

METHOD: Rest your right hand on top of your lefthand palms face upwards thumbs touching each other in a triangle shape.

Scott is Scotland’s leading Zen yoga teacher, who also specialises in meditation, sound journeys and workplace wellbeing workshops. Find out more at positivechangeyoga.com

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

Edinburgh Wellbeing Festival is set to return to the Assembly Rooms for a third year on 1 & 2 February 2020 for another packed weekend of talks, classes and workshops.

The line-up will feature some of the biggest names in wellbeing, covering everything from plant-based diets, physical fitness and yoga, to menopause, mindfulness, mental health and dementia. Here are just some of the highlights…

Yoga with Annie Clarke Join Annie for Mindful Vinyasa Yoga which draws inspiration from traditional practices of ashtanga, as well as yin yoga, restorative and explorative embodied practices.

Braxton’s Disco Yoga Enjoy some good old, family fun and raise your endorphin levels through the roof at this energetic class which brings together foundation yoga postures with 70’s disco tunes and dance moves.

Military in Motion with Dame Kelly Holmes Think like a soldier, perform like a champion! Join Dame Kelly for this high intensity fitness class which draws on her time as an army personal trainer, as well as her experience as one of Britain’s top athletes.

Holistic Scotland Magazine Zen Zone Enter the chill out area and enjoy a Zen Yoga taster or Healing Sound Journey with Positive Change Yoga; a breathing workshop with Yoga Ganesh; sound bath with Sound as a Bell Fife, or a mindfulness workshop with The Mindful Enterprise. Prepare to leave feeling relaxed and well grounded.

Strong not Skinny - Iona Bruce This is your opportunity to get advice from a highly respected personal trainer on everything, from what kind of exercise gets the best results, to how stay motivated!

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More Plants, Less Waste Hear from Max La Manna, who has inspired thousands of people to rethink their approach to consumption and made it his mission to turn the tide on negative environmental impact, and award-winning vegan campaigner and author Jack Monroe. Together, they will change the way you think about food.

Got Soul Choir Music producer Felix Buxton (Basement Jaxx) and Scotland’s Got Soul Choir have teamed up to create a unique composition just for Edinburgh Wellbeing Festival. The choir will perform a piece produced by Felix based on the ‘Love Frequency’, which is said to promote feelings of calm, healing and love.

Healthy Gut, Healthy Brain Pyschologist Kimberley Wilson and nutritionist Kate Swaine will join forces for a unique talk to explain the gut-brain axis, how your gut bacteria communicate with your mind, how your diet can help your bacteria produce “feel good” chemicals and how you can protect your brain health by making simple lifestyle choices.

I Can Run – Amy Lane Women’s Health digital editor Amy Lane is a fitness expert, host of running podcast Well Far and author of forthcoming book I Can Run. She will help you dig deep to find your inner athlete, learn how to train smart, recover well and fuel right.

Who Are You? With Emma Dempsey Transformational coach Emma Dempsey will talk you through the importance of knowing yourself to avoid anxiety, stress, low mood and an unfulfilled life.

Renew Your Soul Purpose with Iona Russell Do you wonder “is this it?” Do you feel there must be more? In this workshop Life Coach Iona Russell will help you uncover what is holding you back and teach you how to manage limiting and negative thoughts, emotions and behaviours so you can live a more fulfilled life.

A Monk’s Guide to Happiness Gelong Thubten Gelong Thubten became a Buddhist monk at the age of 21. He had been an actor, living a wild lifestyle in New York, suffering from severe anxiety leading to a neardeath burnout. This dramatic wake-up call led him to completely change his life: he returned to the UK and became a monk at a Tibetan Buddhist monastery in Scotland. Thubten is now one of the UK’s foremost meditation and mindfulness teachers, working with the tech giants of Silicon Valley as well as schoolchildren, hospitals and prisons.

Visit www.edinburghwellbeingfestival.com for the full schedule and to book tickets. W I N T E R 2 0 1 9/ 2 0 | H O L I S T I C S C O T L A N D

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FITNESS • IN ASSOCIATION WITH MIND & BODY STUDIO

“Pilates is complete coordination of body, mind and spirit.” JOSEPH PILATES

No ordinary Pilates You’ve probably heard of Pilates; it’s been popping up on gym and studio schedules since the 1970’s. ‘Reformer Pilates’ however may be less familiar to you, and this in part is most likely due to the smaller percentage of studios that offer Reformer Pilates classes. The Pilates exercise method was developed many years ago by Joseph Pilates. He devised the Pilates method as a new approach to exercise and bodyconditioning during the First World War. His background as a body-builder and boxer, and because he was a sickly child, he was determined to make himself well and stay physically and mentally strong. He practised every kind of exercise regime that he could find and carefully recorded his findings. Working as a Nurse during the War gave him the chance to experiment with what would be later known as the ‘apparatus’. He attached springs to hospital beds, so that patients could start toning their muscles even while they were still

bed-bound. Such were the origins of the first Pilates machines now known as the Pilates Reformer apparatus. The early version of the Pilates Reformer was shaped like a sliding bed and used springs as resistance. Today’s Reformers are a little bit different, but they still use the ‘sliding’ carriage and different weighted springs are used to add resistance, to challenge and strengthen clients. Pilates originally called his technique ‘Controlology’ – only later did it become known by his own surname. He conceived it as a mental as well as a physical conditioning in which individuals could work their bodies to their full potential. His book ‘Return to Life Through Contrology’ was published in 1945 and has been reprinted numerous times, contains the original ‘Pilates’ exercises that are still today across the world.

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Benefits of Reformer Pilates

eformer Pilates is often considered more dynamic and intense than its mat work counterpart because most of the exercises are performed through greater ranges of motion and involve resistance that is applied from the springs. The Reformer was initially created to support rehabilitation and to complement the movements that Joseph Pilates originally called “Contrology exercises” and was designed to prepare Pilates students for the more advanced mat work exercises.

look fit and toned. It’s incredible for maintaining a youthful body, especially for those who sit at a desk all day (correcting that poor posture!), while firming, toning and building endurance, which you don’t get from cardio activity alone.

Nowadays, however, the Reformer is not only used to prime students for floorbased exercises, it is also used as a progression from these movements with more advanced participants. The Reformer serves the same purpose as many of the matbased Pilates movements, to accelerate developments in flexibility, strength and body alignment.

Reformer Pilates offered by Mind & Body Studio gives you the opportunity to challenge yourself if you are a regular Pilates attendee, and equally presents a strength and conditioning solution for those that are less able to take part in traditional exercise classes.

Adding resistance to your bodyweight, you’ll strengthen your core, arms and legs. Other benefits include better balance and a reduction in lower back pain. Pilates and other types of resistance training also improve posture while sculpting the smaller muscles that make you 66

“If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young” JOSEPH PILATES

As the Reformer apparatus builds your strength and muscles as well as stretching you further via the springs, you may find yourself using that resistance to work your arms and legs harder. Using the reformer may also improve your co-ordination. Regular sessions work on strengthening your core, which in turn improves performance when playing sports or doing other types of exercise.

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FITNESS • IN ASSOCIATION WITH MIND & BODY STUDIO

“In 10 sessions you will feel better, in 20 you will look better and after 30 sessions you will have a completely new body.” JOSEPH PILATES

If you are a runner for example, adding resistance to your bodyweight, you’ll strengthen your core, hips, shoulders & pelvis improving your running technique, balance & stability. Traditional exercise simply cannot match the way the Reformer stretches and strengthens even the smallest muscles. Pilates can be easily combined with other forms of exercise making it a popular choice with runners, tennis players, golfers and people who are already doing cardio exercise. The focus on your breath and being able to control your breathing may be something people learn for the first time by taking a Pilates or Reformer Pilates class. This not only helps generally in leading a healthier lifestyle but also with sports performance, for example working with your pace if you are a runner. As it works the body and the mind too, it is ideal for helping you to deal with the pressure and stresses of everyday life. One of the Pilates principles is ‘concentration’ and working on the Reformer certainly requires full body and mind commitment.

Reformer Pilates = more efficient movement & less chance of injury.

Reformer Pilates at Mind & Body Studio Mind & Body Studio offers the only Group Reformer Pilates Classes in Fife. The Studio has 8 Merrithew Reformer Pilates Apparatus which as articulated are designed to accelerate developments in flexibility, strength and body alignment. With more than 15 classes per week, and in a small class environment, you will elevate your Pilates practise to another level. Find out more at www.mindandbodystudio.co.uk

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FITNESS

Dragons to slay? Don’t look to the side, writes columnist Kellie Macmillan. Focus on your own journey

eaching classes and meeting new people is something I have done weekly since the 90’s. No matter how many classes I have under my teacher wings I always hear beginners say: ‘I’ll never be able to do that,” or “Why can’t I do that?’ I’m always reminding my students never to compare themselves to the body or mat next to them, because when you step into your class you are bringing your own body, your own personal experience and your own physical history to your own mat. You will never be exactly like the person next to you in class or in life and that’s fabulous!

The world would be a boring place if we all had the same stories to tell and identical bodies to manoeuvre. Similarly, my teaching role would be extremely monotonous if I didn’t have all the wonderful challenges I am faced with daily. People want different results and have varied goals. They might want to lose weight for a wedding, deal with work related stress issues, cope with serious illness, relieve anxiety caused by hormone issues, or strengthen up for a football match. Whatever the objective, there’s a kaleidoscope of human experiences and expectations in one studio during a class - so take the heat off yourself and zone in on your own ‘why’.

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Why did you turn up to class? What is your reason and what do you want to achieve? You need to work out your ‘why’ and make that you’re drive to succeed.

“Instead of competing to be better, focus on accepting where you are in the here and now…”

We are all amazingly different. The day you realise you’ll never be exactly like the person next to you (no matter how hard you try), will be the day you liberate your practise and life.

Let go of comparisons and judgement and watch your self-worth and happiness thrive. Your mind, body and soul belong to you and you alone. Your choices determine your state of mind and physical fitness. It’s nothing to do with your neighbour - whether you’re on a mat, in the dance studio or the CrossFit gym. If you decide to try a new class and you find yourself panicking about what comes next, just remember that everyone in the room has had this first experience too. And I’ve got news for you. No one in the class will even be looking. They won’t even be interested in your efforts. Not because they don’t care but, because in that space, in your shared activity, they also have dragons to slay and demons to vanquish.

One day, with commitment and practise, and with the guidance of a dedicated teacher, you will see and feel your results and reap the benefits of your commitment. In the meantime, enjoy the journey. Accept you need to start exactly where you are –in the here and now. We all have to start somewhere. We are not born masters. Every day is a school day and it’s YOUR own personal health and fitness journey. Everyone is learning and growing, some faster than others and that’s okay. One day at a time, step by step you’ll become fitter, happier and healthier. Who cares what everyone else is up to? Don’t waste another second! This is your life. Go out and grab it!

Instead of competing to be better, focus on accepting where you are in the here and now and recognise that the others too have a reason to be there. Kellie is a holistic fitness and wellbeing coach based in The Trossachs who teaches Nia, Zumba, Pilates and Seasonal Yoga. Get in touch via kelliemacmillan.com

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

Skating on thin ice, or can’t see the wood for the trees?

Nature has the answers! By Alison Smith

f you feel like a situation has you walking, or skating, on thin ice, you’re likely to find the solution in nature.

Similar analogies include being ‘stuck in a rut’, ‘up the creek without a paddle’, or being unable to ‘see the wood for the trees’ – which all include elements of the great outdoors. By analysing these predicaments literally, we can usually shift the situation. For example, consider what you would do if you really were on thin ice: • You’d get clear about your objective – such as where you wanted to get to • You’d step back • You’d wear appropriate clothing and footwear • You’d assess the depth of the ice 70

• You’d try to spread your weight • You’d try to find a safe route across, or around, the ice • You might tie a rope to a tree in case you fall through the ice • You might make sure other people are around • You’d prepare for the ice breaking and make it easier or less risky somehow Just like the situation you are facing, there’s very little you can do about the ice. It’s now very much about how you relate to the ice and minimise the risks involved. Although, on further reflection: • You could wait for the ice to get thicker! It’s only thin ice if you plan to walk on it. If you’re just looking at it, or walking around it, then its thinness isn’t a problem at all.

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The aim is to stick with the metaphor for as long as possible - to stay in nature and determine the best course of action in the landscape.

• Wait until the conditions improve

Is there anything else that comes to mind as you think about thin ice in nature?

If you were thinking of a situation you felt like you were on thin ice about bring to mind that situation and notice what you notice:

Once you’ve fully explored the landscape it’s then time to reflect on how it relates to the real life situation and consider what action you might be able to take. For example, you may want to • Step back from the situation and not engage with it

• Add in safety precautions to ensure you’re safe if the ice breaks

• Does it still feel like thin ice? • What actions do you need to take? • Does anyone else need to know about these actions, and • When will you take the first step?

• Find a different route to get where you’re going

You’ll find out more about using nature as your coach by following #LandscapingYourLife on social media, or on the Landscaping Your Life website. Alternatively, the book Can’t See the Wood for the Trees shares insight on a number of sayings we use when we’re stuck and is available from all online stockists. May 2020 be the year we all turn the corner and get back on track to living a flourishing life. Alison Smith is a personal and professional development coach and author.

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

Turn over a new leaf

Take inspiration from these feelgood titles which draw on the wonders of nature How to be More Tree

The Living Wisdom of Trees

by Annie Davidson Essential life lessons for perennial happiness (Michael O’Mara Books, £9.99)

by Fred Hageneder A guide to the natural history, symbolism and healing power of trees (Watkins, £16.99 – Release date: 11 February, 2020)

Available from selected, independent bookstores or from www.amazon.co.uk

The Ancient Magick of Trees by Gregory Michael Brewer Identify more than 100 common trees across North America and Europe and discover their medicinal and magickal properties (Llewelyn, £19.99)

When Plants Dream

Can’t See the Wood for the Trees? Landscaping your life to get back on track

by Daniel Pinchbeck and Sophia Rohlkin Delve into a world of Ayahuasca, Amazonian shamanism and the global psychedelic renaissance (Watkins, £14.99)

By Alison Smith Personal and professional development coach Alison explores common metaphors which can hold us back and how we can look to nature for the answers to help us become unstuck (Findhorn Press, £16.99)

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P R O M O T I O N A L F E AT U R E

Winter Wellbeing Breaks In Scotland

Frosty mornings, fog-shrouded hills, stunning sunsets … some wonderful winter experiences can be enjoyed from your heated Wigwam® Cabin! Wigwam® Holidays, which started in Scotland more than 20 years ago, offers heated, insulated glamping cabins the length and breadth of the nation. This leading glamping brand now has six cabin types in its portfolio, including the Wigwam® Lodge Accessible. As we anticipate the first fall of snow and shiny frozen puddles, book your cabin, campfire and don’t forget to bring marshmallows! Other winter delights include spotting the Northern Lights and other night sky treasures as the velvety dark skies descend. Wigwam® Holidays has sites location in the National Parks, close to the edge of glassy lochs, set against great mountains or dotted across the Scottish Islands.

Wigwam® Holidays – great holidays in the great outdoors.

GLAMPING AT ITS BEST! Slow down time, revive your spirits and connect with loved ones. Enjoy adventures by day and campfire stories by night. Complete each perfect day with a restful night’s sleep in a warm and cosy Wigwam® Cabin. 35 stunning locations throughout Scotland. Love every moment.

BOOK ONLINE AT wigwamholidays.com WINTER 2019 | HOLISTIC SCOTLAND

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

Sustainable action meets adventure

Columnist Scott Hutchison-McDade checks into The Torridon in the heart of the Highlands for a taste of its award-winning vegan culinary credentials and to embrace Scotland’s great outdoors

he Scottish Highlands is fast becoming famed as a holiday destination with sustainability at its heart.

Eco tourism is gaining in popularity and the Caledonian Sleeper’s introduction of new trains to Inverness has made travelling there even easier for hikers and cyclists. The Torridon in Wester Ross is one of the hotels at the centre of this movement. Its estate not only co-exists effortlessly with nature, but prides itself on six key elements of service provision which combine both wellness and sustainability.

I embarked on the four-hour journey from Fife, despite the yellow weather warning, to check out The Torridon’s acclaimed offerings for myself. Typically caught up in modern life, I had almost forgotten how beautiful Scotland is. The sun soon broke free from the clouds and, from there on in, the journey was truly magical. The estate’s harsh rock formations and towering hills which might seem bleak and cold looked magnificent and awe inspiring. If I didn’t know better, I’d think I was in the far ends of Iceland or Norway.

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eco facts you didn’t know about The Torridon

• The estate has its own pure water supply, which saves using 10,000 plastic bottles every year • The hotel uses large Cow Shed dispensers in its rooms which saves using 40,000 toiletry bottles every year • Six new flats using biomass energy and mechanical heat recovery ventilation were recently built for staff • There are no set menus, just exquisite plates of taste inspired by Scotland’s natural larder and developed by head chef Ross Stovold Deliberately, I hadn’t done much research. But the hotel is surrounded by nature, framed by a stunning loch and rolling fields full of Highland cows. I was welcomed by a roaring log fire and comfy sofas in the hotel lobby –just what you might expect in the heart of the Highlands. Coats of arms line the walls, while books on style splay across the coffee table in an eclectic fusion of traditional Scottish and contemporary design. My room on the first floor had a huge bay window with a view of the Highland cows. As a dedicated animal lover and passionate vegan, I was thrilled to bits, while the Cow Shed cruelty-free vegan toiletries laid out in the bathroom were an unexpected special touch. At dinner - escorted by the maître de - I was delighted to try the eight-course vegan tasting menu – created with seasonal produce from the hotel’s garden and hand-picked by the chef that very day.

• Staff are encouraged to embrace mindfulness and the environment to achieve work-life balance • Guests are given a parting gift of wildflower seeds in compostable packaging to help revitalise the bee population

Every single dish – garnished with edible flowers and delicious jus – was out of this world. That night, I headed to bed with a full stomach, no doubt smelling amazing from the complementary aromatherapy night cream, feeling incredibly calm thanks to the chamomile tea left on the bedside Not wanting to miss any more of this beautiful place, I woke early to meditate overlooking the loch and take a walk before my archery lesson. It might have been wet and wild, but the hotel has plenty of umbrellas and wellies to borrow. Naturally, as a yoga teacher who lives barefoot or in flip flops, I had forgotten to pack sensible shoes.

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

Sustainable action meets adventure

Outdoor activities The Torridon is situated on the banks of Loch Torridon, overlooking the Torridon mountains. A wealth of outdoor activities is available nearby, including those organised by the hotel:

Walks – the hotel and chef’s

gardens are also open for you to stroll around. It’s fun hunting for things you have eaten the night before!

Wildlife spotting

– local wildlife includes deer, heron and sea eagles

Canoeing

– choose from regular canoeing or open canoeing

Archery – weather

permitting

Sea Kayaking – another chance to spot sea eagles Coasteering – for those who enjoy navigating a rocky coastline Gorge Scrambling

– also known as gorge walking

Accommodation at The Torridon estate, which is a 2018 winner of The Cateys awards, costs from £65 per room at The Torridon Inn, or from £165 at The Torridon hotel. Find out more at www.thetorridon.com

Mountain Biking

– with bikes available to hire

Hiking – The Torridon mountains are nearby

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T R AV E L

The new Jerusalem

orget everything you thought you knew about Jerusalem. The Israeli city once defined by its historical and religious routes is no longer simply a spiritual mecca, but is fast-becoming one of the world’s most talked about year-round holiday destinations thanks to its exciting cuisine, vibrant nightlife and wellness centres.

FOOD & DRINK Jerusalem may be one of the oldest cities in the world, but it’s exciting approach to Middle Eastern cuisine is far from stale. Combining an eclectic mix of flavours with international appeal, its unique culinary experience has even captured the attention of the London restaurant scene. The Palomar, Nopi, Coal Offive, Rovi and Scully are just a few of the capital’s new, high-profile restaurants which opened in 2019 to showcase the best of Jerusalem’s modern-day cuisine. The London Restaurant Festival has also paid tribute to the Israeli city’s melting pot of flavours, which is an exciting fusion of Middle East meets Mediterranean fare, largely influenced by the cultures of Southern Spain, North Africa and the Levant.

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T R AV E L

WELLNESS EXPERIENCES The Natural House At this unique guest house in Jerusalem, owner Sara Hamo, who is an experienced therapist of many years, offers natural remedies for both body and soul. She has helped many people in their struggle against illness after being diagnosed herself with cancer at the age of 34. Sara penned the book The Golden Path to Natural Healing and practises and teaches the Kingston Method, which is based on an improved diet, a good night’s sleep at the right hours, and a more robust approach to healthy activities such as walking. Find out more at www.naturalway.co.il

Akasha Holistic Wellbeing Centre Located in Mamilla Hotel Jerusalem, in the heart of the city, Akasha is a hidden oasis of calm designed to restore harmony and inner balance. Enveloped in its own 1,000sq m space (with designer pool) created by architect Piero Lissoni, it’s a luxurious hub for many of the world’s most exciting healing therapies, pampering beauty treatments, and advances in fitness. Find out more at www.mamillahotel.com/akasha

The First Station From Acro Yoga and Pilates, to HIIT (high-intensity interval training) and running, there’s plenty to get involved in with the new sports programme at The First Station, which is one of Jerusalem’s major cultural and activities hubs. Find out more at www.itraveljerusalem.com

The Natural House

Akasha Holistic Wellbeing Centre

JERUSALEM’S TOP SPAS Barak Spa – an aromatic and relaxing atmosphere with couples’ spa room Prima Royale Spa & Health Club – extensive spa treatment menu and surprises! Inbal Hotel & Spa & Fitness Centre – even has a semi-Olympic swimming pool Herbert Samuel Spa – intimate and exclusive, with private couples’ jacuzzi Akasha Spa – with sunbath balcony and organic juice bar David Citadel Spa – with bamboo beds, white orchids, wine and seasonal fruit

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OUTDOOR ACTIVITIES Author Lisa Maxbauer Price shares her top 9 things to do in and around Jerusalem. Eat – The food is amazing, especially the fresh salads. It’s mind-blowing that they can cultivate so many delicious vegetables in the dry desert Walk – I took a four-hour walking tour of the Old City. My advice is to wear a pedometer. You’d be amazed at how much you walk in this city. Climb – I wanted to visit the Mount of Olives but it didn’t fit into my schedule. I did enjoy climbing the stairs to the tower at Jerusalem’s YMCA (which is probably the world’s most famous and beautiful YMCA), though, to appreciate the view. Another good vantage point, where you can get a great view of the Old City, is after climbing the cliff at St. Andrew’s Scottish Guesthouse. Hike – I took an excursion into the Negev Desert and hiked to the top of the Masada archeological ruins and former palace of King Herod. There’s a famous “snake” path you can hike, or take the gondolas to the top, where you can enjoy a view of the Dead Sea. Swim – Swimming in the Dead Sea is

its own type of ab workout because you have to engage those core muscles to float and not roll in the water’s buoyancy. The mud is also believed to have purifying and healing properties. Rock climb - In the Negev desert I repelled rock walls along the Ramon Krater. Star gaze - We had an expert lead us in a star gazing session--he brought big telescopes and used a laser pointer to help us find everything in the sky. It was so meditative and calming. Check out the wildlife - I toured Naoh Farm, a goat and sheep farm specialising in eco-tourism, and hiked the Ein Avdat Nature Preserve. I also took a camel ride--another good coreexercise as you try to balance yourself up there. Walk some more - If you’re covering Tel Aviv, the 3-mile walk along the Mediterranean, between Tel Aviv and Old Jaffa Port is stunning. You can also do a self-guided walking tour of all the Bauhaus-style architecture in Tel Aviv. Lisa is a nutrition journalist and the author of Squash Boom Beet, a children’s book inspiring families to be brave, healthy eaters. Find out more at www.squashboombeat.com

TRAVEL TRIVIA • Jerusalem is a city in the Middle East, located on a plateau in the Judaean Mountains between the Mediterranean and the Dead Sea • It’s considered holy to the three major Abrahamic religions—Judaism, Christianity, and Islam • The historic city has been destroyed at least twice, besieged 23 times, captured and recaptured 44 times, and attacked 52 times. For more on holidaying in Israel, go to www.en.citiesbreak.com

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INTERVIEW

minutes with…

Your local magazine stockist

Mandala Flow, Edinburgh We caught up with Mandala Flow’s mum-and-daughterteam, Liz Rapson and Heidi Grillo, whose mission is to help clients reach optimum health, wellbeing and resilience… Q: What does health and wellness mean to you? Liz: Trying to eat healthy, keeping fit and doing things I enjoy. Maintaining a healthy mind, body and spirit brings me a sense of contentment. Heidi: Being healthy and well is the building block for everything I’ll ever do. Tapping into and maintaining that feeling of wellness is addictive to me. I’m grateful to have a job that helps me share my passion for feel-good treatments, tips, tools and ideas. Q: What makes you happy? Liz: Being with like-minded people makes me very happy. Simple happiness is seeing my washing blowing in the wind and watching people enjoying my food. Heidi: Having my favourite people around me, hearing a story, walking my dog on the beach with a good podcast on, listening to the rain. The realisation that I’m in charge of my own happiness is something I’m growing into. Q: Any health niggles? Liz: No, I have been very lucky and am very grateful for my health. Heidi: Yes, I have endometriosis. I work hard to maintain my health through diet, exercise and meditation. It doesn’t always work but it helps. Sometimes it flares up and it’s bad, but I try to remember that

it doesn’t define me. Taking time out and turning down the guilt complex to rest and restore is usually what’s required! Q: Top three wellness tips? Liz: Take 10 minutes of total quiet every day. Being grateful. Learn to have more self-control. Heidi: Choose your thoughts wisely. Be kind to yourself and others. Make short and long-term goals to light you up and keep you going Q: What three things can you not live without? Liz: Travel, music and food Heidi: Travel, books, learning and music Q: What’s next for Mandala Flow? Liz/Heidi: We have loads of ideas, but first we’re bringing in a holistic retail range. We plan to start with stationery that’s designed and written in-house to promote a healthy mindset. Mandala Flow offers a range of holistic services, including reflexology, energy medicine, emotional freedom technique (EFT), and reiki. Both Liz and Heidi are degree-educated therapists with decades of experience in treatments for both body and mind. Find out more at mandalaflow.co.uk

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In TouchTherapies Fiona Mossman

Health care for the lower limb and feet

Indian Head Massage & Reflexology Therapist Treatments are seated, fully clothed & use aromatherapy oils & balms to promote relaxation. Individual treatments in the comfort of your own home or in our therapy room. Based in Colinsburgh, Fife

Tel: 07979 655 965 www.in-touch-therapies.co.uk

Amanda's Podiatry BSc (Hons) MChs HCPC Registered Podiatrist/Chiropodist

Office 5, Old Station House, Burntisland Tel: 07960 314061

www.amandaspodiatry.co.uk

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ALLICINMAX

IMMUNE

with Vitamin C and Zinc for the normal functioning of the immune system AllicinMax Immune is a unique combination of stabilised allicin from garlic, with vitamin C and Zinc plus beta glucan. Vitamin C and Zinc are needed for normal functioning of the immune system. These vegan capsules are odourless and can be used as part of your winter wellness regime. Find AllicinMax Immune and the rest of the AllicinMax family at your local independent health food store. To find your local stockist or for more information, please call our helpline number 0345 241 0505 www.allicin.co.uk Follow us on Twitter @Allicin_Max Facebook facebook.com/AllicinInternational Food supplements should not replace a healthy balanced diet.

Wellbeing Awards 2020