Imagine issue 15

IMAGINE September 2015 FREE

THE BEST THINGS ABOUT EXPLORING HOLLAND BY BARGE

DO YOU WANT TO SUCCEED IN THE MUSIC INDUSTRY? DON’T JUST MAKE MUSIC!

A GLIMPSE INTO THE LIFE OF A POLAR BEAR TASTE OF BANH MI IN VIETNAM CUISINE?

FOR BETTER HOLIDAYS

UNDERSTANDING THE LIFESHRINKAGE MODEL LOOKING AT WHAT YOU CAN DO

Top Nosh from The Italian Lady

Mia Kitchenette

FEATURES 04

Do you want to succeed in the music industry? Don’t just make music!

07

Taste of Banh Mi in Vietnam cuisine

09

The Best Things About Exploring Holland by Barge

FOOD 13

La Mia Kitchenette

LIFESTYLE 12

A Glimpse Into the Life of a Polar Bear

WELLBEING 17

Ideas from the new book: Managing Depression Using Mindfulness Based Cognitive Therapy by Matt Broadway-Horner

19

Understanding the LifeShrinkage Model

FROM THE EDITOR Welcome to September issue of IMAGINE. There are many exciting articles in this month including some top nosh from La Mia Kitchenette. The clinic now offers clients many treatment options like group therapy, course like De-Press focusing on depression as well as of course mindfulness and ACT courses looking at the triad of anxiety, stress and depression.

Also the clinic specialists offer therapy via, telephone and video online to fit into your busy schedule and child care arrangements, so help can literally be at hand at any time and any where! Remember we are here to help with not just mental health issues and physical health as well, try out our well being clinics which specialise in helping people with Long Term Conditions. For this issue there is focus on travel and depression which is a disabling condition for all but instead of seeking help they suffer in silence because it may appear trivial. Seek help today and don’t suffer in silence. I hope you are ready for the summer and have lots planned but if not and this year is not going the way you planned and need some help then why not call and speak to a specialist today and get more info about our services. There is no obligation its just a chat.

Editor In Chief Matt Broadway-Horner, matt@imaginemagazines.com

Associate Editor Susie Smith, info@imaginemagazines.com

Also a new book is out on depression with mindfulness tackling issues like sexuality, culture and shame using mindfulness along with ACT and Compassion Focused Therapy by Matt Broadway-Horner

Contributing Writer

Our therapists can help with rehab from medical problems as well as the main bread and butter stuff like anxiety and depression, hoarding and obsessional problems. Call Matt or Susie on 02074671508. Or if you wish to then make a payment and then the staff will respond to you with the next steps to booking an appointment time. If you visit our online shop then say hello to the shop assistant Pradeep who appears in the bottom right hand corner

Richard Nicastro

http://www.cbtinthecity.com/shop/coaching-consultation.html

Shannon Edwin

Contributing Writer

Art Director Pradeep De Silva pradeep@imaginemagazines.com

Graphic Artist Jaie Miller & Wayne Thomas

Circulation Officer Brian Morton brian@imaginemagazines.com

CBT in the City app via iTunes & Googleplay

Sales Officer Rosangelie

Your Magazine • website.com • 3

Do you want to succeed in the music industry? Don’t just make music!

I need some music help!

To make it big in the music industry, talent is not enough! Sad to say, success does not spring from great music and live performances alone. Even if you think you have what it takes to be another Justin Bieber or Taylor Swift, you need to do so much more.

4 • IMAGINE • www.imaginemagazines.com

Find someone with the heart for your music.

Someone who knows music and believes in your music.

In the past, young musicians would

This way, you can spell out the exact

So timelines must be put in place to

focus their energies on the creative

involvement of your manager in your

assess his accomplishments. If he’s

aspect of their music – writing tunes

music career: from booking shows,

unable to deliver, it’s time to look for

and lyrics, doing live performances.

getting

another one. Incompetence is a hin-

They make demos, send them out to

opportunities,reviewing contracts,

record labels and wait, hoping that

providing you with assistance, run-

they will get signed up.By now you

ning errandsduring shows and tours.

success.

know, it’s a business plan that is

Whatever role you want the manager

1. A true professional with an out-

passe and failure- bound.

to take on, the important thing is to

standing track record.

promotional

have a clear and solid agreement

drance to your

The music industry poses difficult

Today’s musicians know the value of

between the two of you before the

getting their act together, both cre-

engagement starts.

challenges. It’s not easy to stand out

make it their business to be involved

Get A Good Manager.

world. That’s where extensive and

in the business side of their career: in

What’s a good manager? Not every-

proven experience in

designing promotions, identifying the

body can be a good manager. Here

right audience, conceptualizing and

are some tips to keep in mind:

artist management can take action.

making money from gigs and collect-

1. Find someone with the heart for

ground, through many years and

ing royalties. Sounds like a lot of

your music.

skills that have propelled many un-

work? It is! It takes artist manage-

Someone who knows music and be-

known but talented music artists to

ment in action to get your music ca-

lieves in your music. One who shares

stardom.

reer moving to where you want it to

your passion in creating great music.

go, as fast as possible.

One who can provide good inputs.

atively and professionally. Now, they

staging live gigs, getting radio play,

and make a name in this competitive

Significant know-how learned on

FPA Agency provides you with pro-

Collaboration is key in this craft.

fessional and successful backing that

1. A person with the expertise to do

being affiliated with platinum selling

the job.

artists and cutting edge labels, pro-

Can’t get help from record labels and

You want a manager who knows his

duction companies and management

friends? Then, help yourself. Get a

job so he can help build your career

in the industry.

manager!

faster.

To Succeed As A Musician, You Need Help.

will lift you to the top of your career

5 • IMAGINE • www.imaginemagazines.com

1 session treatments for phobias and insomnia : Anytime Anywhere Info 00442074671508

Taste of Banh Mi in Vietnam cuisine Banh Mi or bread arrived in the

2011. Banh Mi has now helped

South of Vietnam in 1895 along

Vietnamese cuisine become a

with the French. From the first

permanent position to the world

French bakery, the Vietnamese

culinary map. Banh Mi is a com-

learned the secret of baking bread

mon fast food in Vietnam because

and turned it into a special of Viet-

people can eat for breakfast, lunch

nam cuisine. Banh Mi is not only

and dinner. With various kinds of

served alone, but Vietnamese often

Banh Mi from traditional to fresh

increase ingredients in the

bread, Ho Chi Minh is often dubbed

baguette such as pork, bacon,

as the city of Banh Mi, because it is

eggrolls, pork paste and vegeta-

quick and light snack. Banh Mi has

bles or mustard-a Vietnamese cui-

become a good friend of Ho Chi

sine. The interfusion between Viet-

Minh City residents during the day.

namese and French cuisine has

Bakers therefore crushed over

created a Vietnamese specialty –

dozens of Banh Mi to serve the

Vietnamese Banh Mi. Vietnam

taste of customers. Banh Mi ar-

Banh Mi cuisine Video: http://

rived in Ho Chi Minh City at the end

www.alotrip.com/vietnam-video-

19th century. Afterwards, the taste

food-drink/taste-banh-mi- viet-

of Banh Mi became interfusion be-

nam-cuisine Listed among top 10

tween French and Vietnamese

best street foods around the world

culinary art. In the old times, peo-

by the National Geographic maga-

ple often ate bread with pork. But

zine, 5 unbelievable sandwiches

today, it is difficult to find a real

from around the world voted by

Vietnamese traditional store serv-

Huffingtonpost.com, written by

ing bread with pork which is

numerous magazines, that is the

cooked by traditional way like Sau

Vietnamese Banh Mi or Vietnamese

Le bakery. This store also adds

bread. It is available in the US for

many other kinds of ingredient but

years and people love it. It is de-

they keep the traditional way of

scribed as Vietnamese snack con-

cooking pork to sell with bread.

sisting of baguette bread filled with

Pork meat lean is the main ingredi-

meat, vegetables and chili.Banh Mi

ent using Banh Mi stuffing. It is

officially became an English word

marinated and cooked for hours to

Afterwards, the taste of Banh Mi became interfusion between French and Vietnamese culinary art.

in Oxford dictionary on March 24,

7 • IMAGINE • www.imaginemagazines.com 7

Bread here includes 8 different types of fillings: pork, pressed meats, pork floss, sausage, another type of red pressed meats and 3 types of ham

create the distinctive taste. Sau Le

red pressed meats and 3 types of

ferent from the traditional Banh Mi, the

Banh Mi bakery has been in Ho Chi

ham. Along with Ho Chi Minh City, the

filling of this special Banh Mi in Hai

Minh City for years now. Baking is not

port city of Hai Phong also owns a

Phong City consists of only pate. In

only a job to make a living, the third

specialty, a very special kind of Banh

his free time, Mr. Cuong often helps

generation of the Sau Le family wants

Mi. This city still retains the tradition

put pate into the bread. They have

to maintain traditional Banh Mi cul-

of Banh Mi Vietnam, but has also

done this job for the last 50 years and

ture in Ho Chi Minh City. With hun-

changed to serve different flavor en-

are good examples of couple keeping

dreds of bread types, ABC bakery

joyed by local people. Almost three in

the local tradition. For Hai Phong

could be called the home of bread.

the morning is the busiest time of the

people, eating some load of the spe-

The bread here is diversified from

day for every bread maker in Hai

cial kind of Banh Mi becomes the dai-

baguette, sandwiches to sweet

Phong city when they get up and pre-

ly habit. Customers ranged in all

bread. Quynh Hoa Banh Mi store is

pare the making bread. Mr. Cuong

ages. Whether bread is in the North

well-known in town by the diversifica-

has been a baker in Hai Phong for 65

or in the South, bread has always

tion of filing for decades. Customers

years now and is the inventor of Banh

been an indispensable part of Viet-

coming here are not only impressed

Mi stick. Mr. Cuong is the only Banh

namese cuisine. Vietnamese love eat-

by quality of bread but also the

Mi stick in Hai Phong that has passed

ing bread and it take place in the di-

friendliness of the seller. In Ho Chi

bread recipe down to next genera-

versity and the taste of bread they

Minh City, queuing up for bread is like

tion. Doing exercises in the early

made.

a long standing tradition. No matter

morning, then buy some bread for

explore new places, new cultures?

how many loaf of the bread they want

breakfast, this has become a daily

Let AloTrip start your travel inspira-

to buy, people here don’t mind wait-

habit for the local people. Banh Mi

tion! We offer all ranges of tickets and

ing a long line to get the favorite

often goes with pate. Mr. Cuong’s

package tours around Vietnam. Now,

bread. Bread here includes 8 different

wife has 40 years of experience mak-

what you need to do is just jumping in

types of fillings: pork, pressed meats,

ing pate. Pate is made from liver and

our website AloTrip.com and have

pork floss, sausage, another type of

fat creating the fragrance flavor. Dif-

your own choices

You are a voyager loving to

The Best Things About Exploring Holland by Barge

the traveller Holland is a country well worth exploring. Miles of

Number of Canals - Holland has more canals than

lush, green countryside, charming towns and a

almost anywhere else in the world. This means that

unique culture all combine to make it a great holiday

you have a wealth of choice when it comes to the

destination. One of the best ways to experience Hol-

route you want to take for your barge cruise holiday.

land is a country well worth exploring. Miles of lush,

By contrast, a barge cruise holiday in many other

green countryside, charming towns and a unique

countries, while still well worthwhile, may often re-

culture all combine to make it a great holiday desti-

strict you to one or two routes. This diverse choice

nation. One of the best ways to experience Holland

of canals is what keeps barge cruise enthusiasts

is in the form of a barge cruise holiday, as there are a

coming back to Holland again and again, allowing

few things that make it better than almost anywhere

them to explore vast parts of the country without

else for this sort of experience.

ever leaving the water.

9 • IMAGINE • www.imaginemagazines.com

long, uncomfortable drives one must usually deal with when planning a multi- destination itinerary.

Flat Land - While hilly or mountainous terrain is ideal for many holidays, it can be less suitable for a barge cruise

Holland’s cities are filled with cultural highlights, all of

holiday. This is because, assuming you spend a lot of

them well worth a visit. While it is stereotypically famous

time on the barge (of course, plenty of passengers spend

for cheese, tulips and windmills, which it’s certainly pos-

much of their days cycling, hiking or otherwise exploring

sible to see (one could visit the Aalsmeer flower market,

the surrounding land), hills will often block your view and

Haarlem’s windmill De Adriaan, or one of the numerous

make for a less varied experience. In Holland, however,

dairies throughout the province), Holland’s culture is

you’ll always have a fantastic view, making it an ideal

much richer than that. While offering a wealth of cathe-

land to experience from the comfort of a barge. The flat

drals, museums and other historical attractions, the

terrain also makes for a smooth, uninterrupted ride,

cities are often much more than their stereotypical re-

making Holland a very relaxing place to travel.

ductions. Gouda, for example, is famous for its tobacco pipes and its candles, not just

Cities - Holland is home to the Netherlands’ biggest cities: Amsterdam, Rotterdam and The Hague, as well as

its cheese, while Rotterdam has a strong boxing tradi-

Gouda, Leiden and Haarlem. Connected by the vast net-

tion. And, instead of heading directly to Amsterdam’s

work of waterways, cruising provides an excellent

coffee shops and red light district, why not spend some

method by which to visit one or several of these places -

time exploring its theatre, music and opera?

all while avoiding the constant packing, repacking and

Architecture - Holland’s buildings

ideal sightseeing spot for all this

looking for a barge cruise holiday,

are well worth a look: with exquis-

architectural beauty.

we offer itineraries through some of

itely designed cathedrals, churches,

ABOUT THE AUTHOR - Paul New-

the world's most picturesque wa-

museums, houses and bridges,

man is the Marketing and E-Sys-

terways in France, Holland and the

there’s a whole world of Dutch ar-

tems Executive for European Wa-

UK.

chitecture beyond the windmills.

terways, a provider of luxury, all-

The comfort of a barge makes an

inclusive barge holidays. If you're

A Glimpse Into the Life of a Polar Bear On Polar Bear watching tours, what will you see? Here is

tary, an adult female will stay with its cubs for the first

an insight into the daily

two to three years, and breeding pairs

life of a Polar Bear and

will also stick together during the mat-

what you might observe

ing season. You might occasionally

on a tour. Specialised

see groups of Polar Bears feeding to-

bear watching tours can

gether on a large carcass, such as that

see you exploring the

of a whale, but it is rare for adults to

Canadian Rockies, hid-

travel or feed together for extended

ing out in the Bear hides

periods of time. Because of their soli-

of Finland, or marvelling

tary nature, on bear watching tours,

at the incredible envi-

you're most likely to see the animals

ronment in which the

on their own. That said, however, you

magnificent Polar Bear

might be lucky enough to see a moth-

lives. If you choose the

er interacting with her cubs or a

latter, it's fascinating to

breeding pair that mate frequently.

learn more about these

Occasionally, two males will become

magnificent creatures

aggressive towards one another when

and how they go about

a female or food is at stake, and an

their daily life.

altercation makes for a fearsome experience to observe.

A Polar Bear’s Day - Polar Bears are most active

Hibernation - In winter, when food is

during the morning and

scarce, females hibernate in order to

least active in the

preserve energy. Polar Bears are not

evening. In the Arctic,

deep hibernators though, and many of

females with cubs have been observed spending about

their bodily functions still work as normal. Males that do

19% of their day hunting during the springtime months,

not hibernate when conditions are harsh and food is

and about 38% of their day hunting during the summer.

scarce have an effective way of conserving their energy

Males spend slightly longer hunting than their female

supplies. Those embarking on Polar Bear tours will have

counterparts. So, what are they doing when they are not

the opportunity to get up close and personal to these

hunting? If you are lucky enough to spend some time

magnificent creatures in their natural habitat, making for

observing these huge mammals on Polar Bear watching

a very impressive wildlife experience.

holidays, you will note that they spend quite a bit of time resting and sleeping! If it's a warm day they will spread

out on the ice and sometimes put their feet in the air, but

ABOUT THE AUTHOR- Marissa Ellis-Snow is a freelance

when it is cooler, they will curl up and usually cover their

nature writer.

snout to conserve warmth. Despite being primarily soli-

12 • IMAGINE • www.imaginemagazines.com

La Mia

Kitchenette ARROSTO DI POLLO E VERDURE IN TEGLIA roast chicken and vegetable traybake This is a one-pot roast traybake, easy and quick to prepare without the need to brown the pieces of chicken first. The meat and vegetables will become succulent and very tasty whilst roasting together. A wonderful meal for the whole family.

For 4 people: 4 tbsp paprika 1 tbsp sea salt 1 tsp pepper 2 tbsp mixed Italian herbs 4 chicken quarters - halved 16-20 cherry tomatoes 1 large aubergine - cut into thick slices 150g new potatoes - unpeeled 1 red onion - cut into wedges 50g black olives 4 tbsp Extra Virgin olive oil Preheat the oven to 180C fan/200C/Gas 6.

13 • IMAGINE • www.imaginemagazines.com

1. Put the paprika, salt, pepper and herbs in a bowl and mix well 2. Place the chicken and the vegetables into a large roasting tray 3.Sprinkle the herb mixture, add the olives, drizzle the oil over and rub everything with your hands so everything is evenly coated 5. Make sure the vegetables are well tucked in between the chicken pieces 6. Cover with some foil or parchment paper and place in the pre-heated oven for 45 minutes 7. Remove the foil/paper and cook for an additional 20 minutes until the chicken is well browned and cooked through 8. Remove and serve immediately

Tip: The chicken will be ready when the meat falls o the bone and the juices run clear if pierced with a skewer.

Order book from amazon.co.uk

Dare to be authentic

Slow down in this stressed free world and try developing self compassion rather than self esteem? For info call 02074671508

速

LIFE

1.

Considering How You Would Like to Live or Be Remembered Depression has this hold that is unshakable at first because you believe all the lies that Depression tells

Style

you. Its time for a shake up and challenge yourself by ask-

Ideas from the new book: Managing Depression Using Mindfulness Based Cognitive Therapy by Matt BroadwayHorner

would I like to have written on my epitaph? “Here lies a

17 • IMAGINE • www.imaginemagazines.com

ing two questions. One: How would I like to be remembered? Two: How would I like to think about myself? Or, if you want to be more emotive, then ask yourself: What man who became defeated by the world and did not acknowledge his depression” or “Here lies a man who acknowledged he was suffering from depression and stood up to be counted”?

2.

Acknowledging that you have an issue is a sign of strength—it’s shows you’re at one with your vulnerabilities. As a husband or wife? How do you want to be remembered as someone’s life partner?

As one who was aggressive, or one who

was attentive, caring, and a good listener? The choice is yours.

3.

As a worker? Many of us get stuck in a rut and look at work only as a means of trying to extract as much money from an employer as possible. Instead, think what you could do for your

boss or company to make them successful and prosperous! Or, if you are the boss, think about looking after your workers by doing something special for them. It’s time to think outside the box and not to follow the status quo. Develop a difference that may

As a business owner? It’s im-

5.

portant to develop a business you are proud of, not just one built for the cold reason of simply earning money. Be the

stem from your cultural heritage, experiences, and life’s work. Dare to inspire or dare to allow yourself to be inspired! Everyone remembers an inspired boss or colleague

boss you were born to be and learn all you can about being a kind and good businessperson. How do you want to be thought of by your peers? Staff? Your family? If none of these are of interest to you, then consider how important your health is and follow your conscience. Normally,

4.

As a parent? Parents tend to place too much pressure on themselves, especially at moments like the morning school run or when waiting at the

when you betray your own conscience, the effects manifest themselves in physical problems like lack of sleep or loss of appetite, stress, irritability, and avoidance. It’s important to know yourself; your conscience is your barometer.

school gates to collect the children. Be the parent you want to be; if that means breaking the mould, then do it. There are many different types of families now other than the traditional nuclear family. There are single parents, gay parents, small extended families where grandparents raise the children, large extended families where cousins

6.

As an artist? Many produce only what they think others want from them. Approval-seeking behaviour is bad for

or siblings raise children as well as the grandparents, etc. Research conducted in The Netherlands

us if done too much,

has shown that children with single parents and gay

and it can destroy creativity. Being true to yourself

parents are on a par both emotionally and academi-

ought to be an Idea for Living that you seek, as this

cally with children from nuclear families and in some

is the essence of yourself and one that is the ce-

cases are high achievers.

ment for the other IFLs.

18 • IMAGINE • www.imaginemagazines.com

Understanding the Life-Shrinkage Model Sample taken from a new mindfulness book: Managing Depression using Mindfulness based Cognitive Therapy by Matt BroadwayHorner This being the life that you once had is no longer the vi-

have lost. This creates a sense that a larger-than-life

brant, loving life due to making wrong decisions or

force is punishing them.

choices. The friends and family have gone and you have no one to turn to. Many people listen to their thoughts

Commonly, anxiety plays a part in decisions that lead to a

too much, especially when they feel hurt or angry be-

reduction in life activities. Social anxiety is a classic ex-

cause someone did something bad to them. Our mind’s

ample—it leads to cutting out social engagements. Ex-

natural defence is to urge us to disengage by avoiding

cessive worrying can lead to the dissolution of a mar-

the people who caused the hurt in the first place. There

riage—perhaps you only want to deal with yourself be-

are many reasons why we discontinue things, change our

cause you think others cause your worry or obsessional

minds about someone, or make life-changing decisions

thinking. Many depressed people are simply looking to

that can be catastrophic or can lead to isolation and

lead what they feel is a well-controlled life, one where

withdrawal. At the time when we make an individual de-

doubt and uncertainty are not allowed. Eventually, when

cision, it might not appear to be problematic. Taken col-

you cut enough things out, nothing is left. This is a very

lectively, many small decisions to isolate ourselves by

common experience of depression: Where has my life

degrees gather into one big hole that we can’t escape.

gone? We tell ourselves “I am useless,” “I have lost too

This hole is depression. When depressed people look

much!” “I am being punished.”

back over their lives, they can often only see what they

19 • IMAGINE • www.imaginemagazines.com

Reengaging and Nurturing the Idea That Life Goes On After you acknowledge that you are

Try these self-affirming statements to get you going: ◆I can do anything—there is always time

suffering from depression, the next step is to take responsibility for it and for your treatment. Blaming others is not going to help you. If you believe that others should be the ones to change their behaviour, not you, that will only leave you in a state of powerlessness.

The reality is that others will just carry on with life. Have the last laugh.

Pit Stop Exercise: Take time now to think about the important first step in treating your depression: taking responsibility for yourself and your illness. Is it time for a change of mood? Is it time to tackle horrible, destructive thoughts? Are some thoughts intrusive?

◆I can keep a schedule—I will just do it ◆There’s a lot I can do—I will be able to cope

The reality is that others will just carry on with life. Have the last laugh

◆My task is challenging, but not overwhelming ◆If I don’t know how to do something, then I will ask for help ◆I will do things even though I don’t feel like it ◆I can bear not knowing all the facts ◆It’s never too late

Don’t worry about how others view you as you are reading this book—make a

◆I feel uncertain, but the answers will

decision to move forward today! You

come

deserve a depression-free life.

Book available on amazon.co.uk £8.99 20 • IMAGINE • www.imaginemagazines.com

速

Cognitive Behaviour Therapy CBT focuses on the way people think and act in order to help them overcome their emotional and behavioural problems The clinic has treated successfully: Depression Anxiety Obsessional1Compulsive1Disorder Body1Dysmorphic1Disorder Skin1Picking Tricholomania Health1Anxiety Vomit1Phobia Addictions Social1Phobia Performance1Anxiety Stress Post1Traumatic1Stress1Disorder Anger1Problems Chronic1Fatigue1Syndrome Jealousy Sexual1Dysfunction

www.cbtinthecity.com tel: 0044 (0) 207 558 8894 email: matt@cbtinthecity.com