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