Smile Magazine- Winter 2019 by Seven Star Media

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Inspiration Interview with Kelly-Marie Thompson

Lifestyle Create the perfect childrenâ&#x20AC;&#x2122;s bedroom

AUTUMN/WINTER 2019

Cuisine

Mealtime balance with family-friendly interval fasting Helping parents quit smoking

Health

Breathe in, donâ&#x20AC;&#x2122;t burn-out Your way to better mental health

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Smile Lifestyle

Whatever challenges life presents us with, always find your reason to smile. Stop, take a breath, and smile, then begin.

Autumn/Winter 2019

Smile Magazine

A way of life

Smile Contents

Welcome

CONTENTS

Smile Lifestyle

A very warm welcome to

11 Wake up & smile... 10 things to brighten your mood

our Smile readers...

13 5 ways to... efficient warming this winter

We‘ve got so much to keep

14 Kids playing up again?

you bright and motivated in this Winter issue – with home

16 A creative kid’s bedroom on a budget

inspiration projects and recipes

21 DIY Pallet furniture in 5 easy steps

to keep you and your loved ones

24 Small steps for our Planet

nourished throughout the cooler months.

27 Smile Inspiration: KellyMarie Thompson

We’ve also got some expert insight on how to nurture and grow your relationships with your children, your partner, your family and friends, and

Smile

Smile Cuisine

with yourself. And a few inspirational interviews

33 Hot spiced milk

along with top tips for trying something new. As

37 Banana bread recipe to make you smile

always, you’ll find plenty to Smile about.

39 Bolognese please!

Best wishes,

40 Are you one in (half) a million?

Your Smile Team

Executive Editor Lee Gatland

Managing Editor Ara Lee Art Director Richard Hejsak Printed By Micropress Printers Ltd

For editorial enquiries: ara@sevenstarmedia.co.uk

For sales and advertising enquiries: sales@sevenstarmedia.co.uk Further information: www.sevenstarmedia.co.uk Tel. 01959 543659

Published By SEVEN STAR MEDIA LTD, 184 Main Road, Biggin Hill, Westerham, Kent United Kingdom Cover Credits Photographer: Matheus Bertelli

Disclaimer: Smile Magazine is published bi-annually (twice per annum) by Seven Star Media Ltd. No part of Smile Magazine may be reproduced, stored in a retrieval system or transmitted in any form without permission. Views expressed in the magazine reflect those of contributors and are not necessarily those of Seven Star Media Ltd, and are included to provide advice only. No content is a substitute for expert, or professional medical advice. During printing, images may be subject to a 15% variation. © Copyright of content belongs to Seven Star Media. All rights reserved. Please either keep this magazine for future reference, pass it on for somebody else to read, or recycle it.

Find your reason to smile

41 Delicious gluten-free orange sponge cake 43 Traffic light dips and nachos 45 Veganism gets family-friendly 47 Porridge with a twist 48 Vegan nutrition for 2-12 year olds 51 Mealtime balance (fasting)

Smile Health 56 Gut feelings 57 Tree pose 101 59 Try something new it’s good for you... 60 Finding your reconnect 63 Sleep matters 66 Breathe in, don’t burnout

Smile Magazine

Autumn/Winter 2019

mile Lifestyle

A way of life

11 Wake up & smile... 10 things to brighten your mood 13 5 ways to... efficient warming this winter 14 Kids playing up again?

16 A creative kidâ&#x20AC;&#x2122;s bedroom on a budget 21 DIY Pallet furniture in 5 easy steps 24 Small steps for our Planet

27 Smile Inspiration: Kelly-Marie Thompson

Wake up

Smile Lifestyle

Smile...

10 things to Brighten your Mood Get into nature

Venture out on your bike or into the woods on a nature trail with the family. Walk your neighbour’s dog if you don’t have your own. Just get some late autumn sun or early springtime rays on your face and a fresh breeze through your hair.

Go bold

Bright colours, bright food, – pumpkin soup, a yellow scarf, red beanie – if the sunshine is taking a break then find your own sunny way to brighten your mood. A pop of colour – in your wardrobe or on your plate always does the trick.

Get active

Getting yourself moving always makes you feel good. Getting your breathing and body coordinated is a sure-fire way to clear any cobwebs and help you gain a new perspective on any situation, not to mention the buzz of endorphins after a light jog or a few laps of the pool.

Try something new

A round of golf, a local yoga class (from power to flow – there are so many variations and teachers so sure to be one that suits you), Pilates, a new recipe, baking with the kids, a DIY project. Get your synapses and neurotransmitters tingling and challenge your body and brain in new ways. Call a friend and check out what new courses are available together.

Finish up an open project

Doesn’t it feel great to just get that loose end tied up – maybe it’s as simple as getting that bag of unused clothes to the recycling bin or those old picture frames down to the charity shop. Completing paperwork or clearing space in garage to keep the free-

A way of life

weights handy for training. Whatever it is, once it’s done, it will give you a sense of completion and free-up time and space for some relaxation.

Give a gift

Give a small token of appreciation, to a good friend or your partner, kids or your father-in-law – anyone who has helped to make the last few months, or years easier or happier for you. Homemade jam, wild flowers or a punnet of strawberries. Or just tell them how lucky you feel to have them in your life.

Do something you did as a child

Used to do cartwheels and handstands at every given opportunity? Sit down and read a book or a comic or listen to a new song twelve times until you knew all the lyrics? What are you waiting for!

Author: A. E. Lee

Take a beat

Take a minute to reflect on all the good things in your life at this very moment. Make a list of five things and don’t stop there – take a minute throughout the day to feel good about the good stuff in your life. Maybe the train connections were on time or you had four consecutive sets of green traffic lights on your morning commute. Perhaps a laugh you shared with a stranger at the coffee counter. It’s the little things that make up the bigger picture.

Spend

Time (– not cash!) with a loved one – give them a call and make it your mission to really listen to everything they share. Ask questions, have a laugh together.

Do something for someone else

Anything – something that truly has their interests at heart… Shopping for your elderly neighbour or feeding your friend’s cat when they’re on holiday. Anything.

Smile Magazine

Autumn/Winter 2019

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5 ways to...

efficient warming

this winter

AKING care of the environment really starts at home. There are so many small steps we can take that not only help us to become more cost and energy efficient around the home but also mean we can save on routine expenses, and spend resources on fun things like family activities instead. The cost of heating a family home throughout the winter months can be higher than expected. But with some attention to detail you can easily ensure that energy is conserved and everyone stays cosy.

Heating: Electric heating is very

expensive and not as effective as alternatives, using up a lot of energy with minimal heat output… so it’s best to just avoid it altogether. If you are using gas central heating, then ensure it is on a timer, this way you are not wasting energy by heating a home that is empty. For example, if the children are at school all day, and you are at work, there is little point running the heating for this time.

SUGGESTION: Set the timer for the heating to come on 30 minutes before everybody wakes up in the morning, up until 10 minutes before everybody leaves. Then set the timer again for 10 minutes before everybody gets home and leave it on for a couple of hours, and as an option, set it for an hour or two in the evening, depending on how low the temperature is outside.

Fire:

Whilst super stylish and authentic, fire places send a lot of heat up and out through the chimney, and you are not going to get much benefit from the heat unless you are right in front of the fireplace – this could be dangerous, and also means other members of the family

A way of life

don’t feel the benefit. It’s also not so great for air quality within the house. If you do not wish to block up your feature fireplace, or refuse to leave it redundant, then you may wish to consider installing a blower insert, which will blow the generated hot air back into the room.

stay warm, help sustain the planet and save on bills to spend on family activities instead

Insulation:

There are other ways that you can keep your home toasty as the weather cools down. Top of the list will always have to be keeping it properly insulated. If you do not already have full loft or wall insulation, then it is certainly an outlay that is worth investing in, as in the long run you can really save money as well as energy. If you have only remembered one thing from your school science classes, let it be that heat rises. Any heat from your home will go up, out and away – about as efficient as leaving a hot water tap running all day and night. So it is worth checking your loft insulation. Building Regulations recommend loft insulation to be a certain

Smile Lifestyle thickness – so check with your supplier and installer. Also consider using rugs on wooden floorboards to help keep the heat in between floors.

Windows and Doors: Do

you have full double-glazing? Are your

windows sealed? Heat escapes easily from these spaces. Ensure you have heavy window coverage as an alternative to light nets or thin blinds, for winter months, especially during the nights. Draft stoppers in doorways are also a great way to stop chilly air creeping into the room or travelling through the hallways. They are also a visual reminder of the importance of keeping doors closed to retain heat in during the cooler months.

Draught:

Go around your home and feel for discrete draughts, this will give you a great indicator of any problem areas. Some draughts may just need to be sealed, or plastered over, others may be a sign that your insulation needs re-doing or improving. Vents can be closed, in rooms that you are not using regularly too. That said, do ensure you air your rooms daily, if only for a brief time to ensure that the air quality and humidity is at a healthy level.

For more tips on how to make the most of your heating and other smart tips for managing around the home visit: www.myhometricks.com

Smile Magazine

Autumn/Winter 2019

Kids playing up

Smile Lifestyle

Again? H

OW powerful would it be to teach your children the skills to manage their emotions? Helping them snap out of a temper tantrum! Teaching them how to think positively about life and themselves... Then showing them how to live their life with purpose, by doing that for yourself. Creating more flow (fewer obstacles) and more happiness in your life or in the home begins with you. As a parent it is especially important for us to lead by example, to be the best version of ourselves that we can be. Being a mummy myself, I know that is often easier said than done! You may be reading this and thinking “Well, you just haven’t seen my kids!”. I get it. I really do. We all know those days when we don’t feel the best version of ourselves. Low on sleep, with a list of commitments that doesn’t seem to be getting shorter. What do you do on the days when you feel stressed out? Overwhelmed, drained, tired, angry and frustrated? It’s easy to look at other people as the source of stress. Feeling that your children are bad, naughty or misbehaved… Feeling that you are a bad parent or are unable to cope? Perhaps you put your children first all the time. Not allowing yourself to do things you’d like to or to find your passion; feeling guilty or selfish for it. It’s easy to end up resenting yourself, your life and maybe even your children.

Autumn/Winter 2019

Smile Magazine

A way of life

Smile Lifestyle This can then affect our connection when we are with them; we end up carrying around these heavy feelings if they are unresolved and giving off a stressful vibe, or energy.

The art of letting go

Letting go of deep-seated beliefs and emotions that are in our way can be a challenge. But there are simple techniques that we can benefit from, and teach our children too. By changing what you feel and how you think, you can also change the situation in front of you. In every area of your life, relationships, money, work and yes, even with your children. Our children are reflections of who we are (we can’t blame everything on genetics and the grandparents!). Until the age of 7 or 8 they are giant sponges. Absorbing every word, every conversation and every interaction. Our children are amazing at picking up the vibe in a situation. So they can get a good feeling for what you are thinking and feeling even when you do not say it. It is the silent communication.

It may sound a little crazy

Think about it. As a tiny baby in the womb or even when just born, with no capacity to speak, they learn to interpret their environment energetically; taking their cues from what you do, or what is happening around them, but more importantly, how it makes them feel. Children will pay attention to what they feel from you over anything you say. “Science is able to measure our electromagnetic field, which expands to at least 20 feet from us. Our thoughts, beliefs and emotions radiate out from us energetically, which means the energy emitted from us affects our children, because our children are within that range often and for a long time. Even when you are not aware,” shares Karen Shaw, leading specialist mentor using EAM for parenting. “Parents aren’t able to be the best parent if they’re not being their

A way of life

best self. EAM helps you by getting you in flow, feeling calmer and more able to deal with the challenges that arise with your kids.”

For more on how the 5 steps of EAM can help you let go, visit www. energyalignmentmethod.com.

4 Steps to get you started Write down the thoughts and beliefs you hold about your children and your parenting methods or style. What do you believe it all means? What emotions do you have about your life and your children? Are they helping you or hindering you in your home life? If you lived the dream life you wanted, what is it you want to teach your children? How important is it to demonstrate how to be happy? If you were following your passion and purpose in life, what would you do? Choose one thing on the list to get you started and start to live it. That is the best way to live a happy and in-flow life for you and your family.

“Recognising how you feel about a situation or why you are reacting towards it in a certain way helps you understand it and then accept it – then you can get to the problemsolving part” Author: Yvette Taylor

Smile Magazine

Autumn/Winter 2019

Smile Lifestyle

A creative kid’s bedroom G

on a budget

RAND-DESIGNS live-show finalist, Yorkshire-based interior designer and blogger, Natalie Lockwood, shares her inspirational ideas for creating a sustainable bedroom space with every budget in mind. The chances are that once your kids see it, they’ll never want to leave… “A child’s bedroom (or playroom if you’re lucky enough) should be a space filled with their personality, with lots of different elements included to stimulate their growing minds and inspire creativity. Unfortunately, due to time and budget constraints, bedrooms, in particular children’s bedrooms, get overlooked when decorating a home, with living areas taking up all of our time and budget. I designed this fun-filled children’s bedroom last year for the Grand Designs show, showing how a kid’s bedroom could be a fun place to learn and explore whilst also creating a relaxed environment come bedtime. Although designed for a pre-school child to enjoy, it can easily work for a child at primary school with some small adaptations.

Autumn/Winter 2019

Smile Magazine

Bedtime fun

This fun cabin-style bed is a real focal point that creates a cosy place to rest on a night and a fun way to wake up, hopefully avoiding those early morning tensions when trying to get out of the house. Who wouldn’t want to slide out of bed in the morning? Underneath the bed there is plenty of space for storage, or creating a pirate’s hideout or a reading den. If you love the look of the bed (available from Cuckooland) but need something more budget-friendly, a simple cabin or bunk-bed from Ikea could be customised with a rope ladder; climbing rocks are quite easily attached if you’re handy at DIY. The blackboard side is great for some spontaneous spelling practice and again, could easily be done

yourself with a tin of chalkboard paint (I’ve found Rustolem’s the best for all my projects to date).

“Who wouldn’t want to slide out of bed in the morning?!”

All the joy of the meadow

An artificial grass floor in a bedroom may not be to everyone’s taste, but you’d have to agree that it’s such a fun and playful addition to the space! There are some surprisingly practical plus-sides to using grass flooring, too: it is relatively cheap

A way of life

Smile Lifestyle to purchase and you can fit it yourself, saving on labour costs. You can easily vacuum clean it, as you would a carpet and also wipe it clean (very handy with young children). Check with your local suppliers and see if they have any off-cuts or end-of-rolls they could sell to you at a discounted price — these usually end up costing as little as £5 per square metre.

Chalking up some fun

For me, the chalkboard walls are my absolute favourite part of this room; I love the freedom and creativity it gives to a child to be able to express themselves and learn to draw, write, count… without needing to set up at a table, kind of like chalking outside on the drive but even better as it isn’t weather-dependent! The walls can be wiped clean and the darkness of them works well as a blackout space for that all-important, uninterrupted sleep. As your child gets older the walls can be used for revision purposes, along with fun quotes and chalked on frames for photo walls. Magnetic chalkboard paint is available to add another fun dimension to the space. If painting whole walls isn’t an option in your home, try adding a small area of chalkboard paint to a wall in a fun shape (a house shape works well) to give your child the creative freedom on a smaller scale.

Climbing, tents and getting crafty

Accessorising a child’s bedroom really is where all of the fun starts. These elements can incorporate children’s current interests and easily be swapped out for age-appropriate alternatives as your child grows and develops. In this room I added a climbing wall (complete with floor padding) as a release for all that toddler energy. This can be done easily by purchasing a climbing wall pack on Amazon which can be assembled in an afternoon. I spray painted the holds

A way of life

in colours to match the room’s design. The teepee offers a relaxing area for cuddles and storytime that appeals to a young child (or a pre-teen!). It’s also great for a game of hide and seek! The one pictured is by Wildfire Teepees; you can find cheaper alternatives at places like Hobbycraft, or why not make your own with wood from the woods and an old sheet decorated by the kids?”

“A child’s bedroom should be a space filled with their personality - with lots of different elements to stimulate their growing minds and to inspire creativity”

Feeling inspired to inject a little more personality and creativity into your children’s bedroom? Visit Natalie at www.littlemillhouse. co.uk and post photos of your inspirational bedroom ideas!

Smile Magazine

Autumn/Winter 2019

IXO Cordless Screwdriver Perfect for any household task, this lightweight and compact tool is the ideal handy helper to make your life easier.

The ideal tool for life made easy. Always leading the way with new innovations, to make DIY enjoyable.

PSB 1800 LI-2 Cordless Combi Drill Complex projects are also no problem with this tool because of the maximum endurance of its 18 volt Lithium-Ion battery. This innovative, compact drill is perfect for screwing and drilling.

PSM 8100 A Multi-Sander With a built in dust extraction element, this product ensures clean working at all times. This compact, lightweight sander is extremely versatile.

To extend the warranty of your new tool from 2 to 3 years, visit MyBosch-Tools.com

IXO UniversalChain 18 Cordless Chainsaw The lightweight UniversalChain 18 with the soft grip handle and hand guard features allow for complete control, safety and comfort in use.

The right tool for the job. Effortless gardening that will help you enjoy your outdoor living area.

ALS 30 Blower/Vacuum Designed to maximise comfort. This lightweight, ergonomic tool has variable blowing speeds for light tasks and the removal sticky, wet leaves.

ISIO Grass & Shrub With Bosch Anti-Blocking system, this handy and lightweight tool provides high-performance cutting, without an stalling.

Smile Lifestyle

DIY pallet furniture in 5 easy steps

ALLETS are a great way to make your own furniture – from lowfuton style guest beds and rustic, shabby-chic kitchen shelving, to sustainable furniture for your patio or conservatory. Often made from strong timber, in a structure that is especially designed to carry a decent amount of weight, these garden lounge chairs are ready in a matter of hours – it just seems rude not to give this DIY project a try…

You’ll Need 3-5 Pallets (per seat, depending on the style) Electric screwdriver and screws Paint (chalky-finish) Some throw cushions for comfort

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The how to, in 5 simple steps 1

If you’ve sourced pallets and intend to use them to build outdoor furniture opt for kiln dried and pre-treated pallets that are ready to paint. You can pick these up for a reasonable price, depending on the quantity you want to buy. Homebase and DIY stores have pallets that have not been chemically treated and are therefore ideal for use around the home. Give the pallets a coat of paint (e.g. chalky white works well for a conservatory, or opt for a clear matte treatment if you want the look of natural wood). Wait for the paint to dry.

Use two pallets stacked on top of each other to achieve a comfortable seating height. Secure these pallets using screws and an electric screwdriver.

Add another pallet propped vertically at the back, using screws placed

evenly to secure the back, working from the centre to the edges. Ensure you fix the base of the upright pallet securely to the base of the seating.

Attach a pallet propped vertically on each side, if you’d like to get a boxy look for your furniture or leave the seats open on the sides. Consider using cablebinder in addition to the screws.

Select cushions for comfort. You can pick up reasonably priced cushions to suit these standard dimensions.

TOP TIP: Get yourself an empty beer crate with a wooden table top as a perfect lounge table to accompany your outdoor furniure.

And you’re ready for mulled wine on the patio and your winter BBQ.

Smile Magazine

Autumn/Winter 2019

EXERCISE DOESN”T HAVE TO BE AN UPHILL STRUGGLE As parents, we want our children to get the best start in life and for them to grow into happy, healthy and successful grown-ups. Increasingly, parents face daily battles with ‘screen time’ – whether it’s TV, games or even just phones. Introducing kids to cycling from an early age gives the lifelong skills to keep them active. This is why Frog Bikes has invested in research to develop a range of high quality, lightweight kids’ bikes to encourage more kids to get out and enjoy the freedom of cycling. But what makes Frog Bikes the right choice for your kids? Many parents are uncertain about which bike to go for and often end up buying a bike featuring the latest kids’ novelty character, but if the bike is really heavy the child struggles to learn and keep up. Little things make a big difference… A lightweight bike, which is correctly fitted to the child, is easier for a child to learn on, develop skills quickly and keep up with Mum and Dad. Every part of a Frog Bike is designed specifically for smaller riders, so the bike is the best fit possible and easier to handle. Frog uses child friendly parts such as easy to reach brake levers and gear shifters that fit smaller hands. Frog Bikes are also only available through independent bike shops, which means the bike is correctly assembled and fitted by a qualified mechanic. They can also be traded in through the Pre-Loved Frogs Scheme- which is great news when you need the next size of bike (especially as they hold their value really well). Owning a Frog Bikes is a commitment to an active and healthy future. For our kids, it’s about learning skills, gaining confidence and most importantly having fun!

Smile Lifestyle

W Small steps for

our pl anet

ITH the growing climate crisis dominating headlines, author and illustrator of ‘Planet Rescue’ urges us not to feel overwhelmed... “Start small by making changes at home and branch out. If everyone plays a small part, which is right for them, the world will start to become a greener place”. Patrick George’s new venture encourages just that. Crowd-funded and released in October, Planet Rescue reminds us that saving the planet starts at home.

We have taken so much from our planet for so long. It’s time we gave something back. “I deliberately chose to include attainable and affordable steps that families can take to improve their space, for example: ‘feed the bees’ — the spread shows a window box of flowers being watered. You don’t need a garden to attract bees. Other steps, such as ‘pick up litter’ or ‘turn off the light’ — these things don’t cost anything and are easy to do. Engaging in environmental community action can be a fun and sociable way to get involved and become inspired.”

The world is at bursting point. Sustainability is about creating empathy with the planet, getting children to reconnect with their environment and looking at ways to reuse, reduce and recycle 24

Autumn/Winter 2019

Smile Magazine

Let’s stay with inspiration for a moment “I created Animal Rescue back in 2015 which was welcomed by parents and teachers as a great way of introducing the concept of empathy and respect for animals to a young audience, and I wanted to follow that up with a similarly

A way of life

Smile Lifestyle

environmentally-aware book. With people like Greta Thunberg giving the younger generations a voice, I wanted to create something that could encourage a meaningful conversation about protecting our planet. It was an obvious progression from Animal Rescue and an idea I had been working on since early 2018. I didn’t want to rush into a new book, and juggling my ideas for Planet Rescue with my illustration work meant that the project took quite a while.”

How is Planet rescue different from other children’s books on sustainability?

“I’ve tried to keep the book positive, showing that there’s a benefit to not using the car, or recycling plastic, and that these changes in behaviour are achievable – so even if you don’t have access to a garden then a window box can provide a haven for bees. Ideally, it’s great for kids to spend more time outside – when children spend time outdoors, they become curious about nature and develop a better understanding of our environment, and who knows, maybe become the ecowarriors of the future.”

You’ve made a special effort to reflect the message behind the book in the production of the book – “This is the eighth book I’ve done which uses transparent pages and I think in an age where kids are used to seeing digital transformations on screen, I wanted to create that kind of magic and surprise from books. By turning the page from right to left you can tell a story, change a

A way of life

meaning, mix a colour, or reveal something unexpected. And it’s all controlled by the child, so in the case of Planet Rescue it became a powerful tool allowing them to do things such as plant a tree with a simple page turn. We have had to overcome many challenges in creating these books: from a design perspective, it’s important to keep the imagery simple for the transparent page to turn and land exactly in the right place. I also have to think about the illustration, the idea and the colours that will be printed onto the acetate so that they blend with the paper page underneath and I have to work with a limited page count for the binding to be successful. It took a while to find a printer who could maintain an affordable price and high production values. Production of the books is lengthy as the inks take longer to dry on the transparent pages. All the pages of the book are handassembled, with care being taken to get the registration right, and then machine-stitched. We have learned to account for all of this when planning and designing the books! We also use FSC certified paper, PET transparent sheets (which have been tested and certified safe for young children) and are printing with vegetable inks for the first time.”

Patrick hints at the possibility of further books in this series. For more information visit: Vimeo for an interactive guide: https://vimeo.com/306179863 Check out Patrick’s Kickstarter link: http://tiny.cc/5wrs3y Download the Animal Rescue book app, (released in 2017) online.

Smile Magazine

Autumn/Winter 2019

3 great reasons to smile!

www.oranurse.co.uk oraNurse® is an unflavoured toothpaste specially formulated for people sensitive to strong flavours. It has the daily recommended fluoride and is SLS free (non-foaming). oraNurse® unflavoured toothpaste was initially developed in a response to the need of autistic children who have a problem with taste, even to the extent of not liking the taste of water. This has resulted in the development of a toothpaste with no flavour or sodium lauryl sulphate (foaming agent) but still with the protection of 1000ppm or 1450ppm fluoride. Other possible indications for the need of an unflavoured toothpaste include people who simply don’t like the taste of mint or adults and children with learning disabilities or a medical complication where they perceive mint to have a ‘hot’ or ‘burning’ sensation.

RP/0015/1.0

oraNurse® unﬂavoured toothpaste can be ordered from all local or national pharmacies.

Smile Lifestyle

Smile Inspiration Kelly-Marie Thompson Celebrant and one of the few female Toastmasters in the country, KellyMarie Thompson talks weddings, funerals (and naming day ceremonies) and some of the challenges of getting a perfect ceremony for her familiesâ&#x20AC;Ś A way of life

Smile Magazine

Autumn/Winter 2019

Smile Lifestyle

”A celebrant ceremony is always about the family that you are working for. It’s so important for families to be given the information, resources and creative framework to create a ceremony that they will always remember.”

It sounds all doom and gloom but actually it’s amazing. I get to guide families through important milestones in life and support their decisions on how they want to go about managing a new phase in their lives.

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Welcoming new members into the family fold

Weddings and Naming Days are the happier side of my work. I work with couples to create unique and loving wedding ceremonies that reflect them as a couple. Anything from a barefoot beach-wedding, to a themed woodland wedding. Celebrant Ceremonies can be held anywhere and they do not need to be on licensed premises, which allows a great sense of freedom in terms of venue, as dedicated wedding venues charge a premium. It’s about giving the couple what they want from their dream wedding and including the people in their ceremony that they feel are important to their relationship. No two weddings are the same.

A way of life

Smile Lifestyle Naming Days are the secular way to introduce babies and children into a family, a bit like a christening. Again, these vary from family to family and sometimes the day can be celebrating a baby being born into a family, or the coming together of a family after a wedding. My most popular style of Naming Days are Disney themed. This is where I work famous quotes from Disney into the script I am writing for the family. These quotes represent the ethics, morals and values of the family unit. Sand ceremonies are also a great way of remembering the day as children can pour sand into a jar and this demonstrates the unity of family and the fact they can never be parted.

When people ask what I do for a living? It can be a bit of a buzzkill to be honest

A part of life

Then there are the funerals. I suppose I’ve become aware of how little we prepare for death and feel lucky to be able to help people prepare for it on a much more human level, instead of jargon and unspoken consequences. That’s what inspired me to study thanatology – more simply, death and its psychological and social impact. I’ve always been interested in death from a young age due to a friend who died when I was five, and like many, I have experienced death and losses that I needed to be able to understand on a deeper level – that’s what inspired my decision to study it and to recognise ways to embrace ritual as a means of managing change and upheaval in our personal situations.

Fond farewells

For funerals, it’s important for most families that the person who has died is talked about, appreciated and goodbyes

A way of life

are said. Every funeral is completely unique — no two funerals are the same, just as no two people are. There are overwhelming emotions within a funeral service, and they all need to be managed. The experience can be complex in terms of dynamics of families and extended families. We must also remember that not everyone wants a life to be celebrated and not all deaths are a celebration of life, especially if it’s a baby, child or someone that spent a lifetime suffering. These can be emotionally really challenging. It is important as a celebrant to be both empathic and professional, this family are trusting you with a very important milestone, it must be exactly what they want. Music, readings, poems, songs, anything goes, and can be expected. For some services I also am required to blend religious thoughts, feelings or rituals and this can be very interesting, my latest one contains Buddhist elements. Funerals and bereavement vary so much in western society, and every sub-culture has its own set of rules and rituals. It helps to speak to someone who has a broad knowledge of these and then find out what fits with you and your family. There is no one-fits-all package; the key is allowing people to be creative and do it their way. In the West, we are fixated on the idea that funerals must be held at the graveside or at the crematorium. This is not the case, by having a funeral at an alternative venue, not only is it normally cheaper but there are no time restraints, so it allows more creative license for the family.

Taking the time

For some, the death of a loved one brings a whole lot of change to the bereaved as maybe their life role has changed, their family position, their financial status. So many things can happen all at once when someone dies, and we are never truly prepared. I work with a local hospice as a bereavement volunteer and visit clients that have lost a loved one and

work with them over an 8-week period. During this time, I do a lot of listening, debunking myths, and looking at ways forward for them. A lot of people are under the impression that they have to move on, they should be over it now, or they are not grieving properly. My role is to normalise the feelings that they are having and look at not getting over the death but moving forward with it. It’s challenging work as not everyone is ready to move forward, these people should not be rushed, coping strategies are important as well as a support system.”

Kelly-Marie’s advice if you have experienced a recent bereavement: Speak to someone, if you cannot talk to or don’t want to burden your family, look elsewhere. There is a great resource online called www.griefchat.co.uk which offers independent advice and guidance. If not, call me. No one should go though it alone, no matter how much of a loner you are, some things need to be shared, this is one of them. For more visit: www.kellymariet.com

Smile Magazine

Autumn/Winter 2019

mile Cuisine

More than just good food 33 Hot spiced milk

37 Banana bread recipe to make you smile 39 Bolognese please!

40 Are you one in (half) a million?

41 Delicious gluten-free orange sponge cake 43 Traffic light dips and nachos

45 Veganism gets family-friendly 47 Porridge with a twist

48 Vegan nutrition for 2-12 year olds 51 Mealtime balance (fasting)

Smile Cuisine

Hot Spiced Milk

HIS satisfying and nourishing hot milk drink is a perfect winter morning pickme-up. Combining the well-known benefits of turmeric and cayenne pepper. You can swap out the milk for a dairyfree alternative if you prefer.

For a large tea cup or two smaller cupsâ&#x20AC;Ś

Ingredients 200ml of milk (I use coconut or almond milk) 1/2 tsp. ground turmeric A pinch of cayenne pepper 1/2 tsp. of grated ginger A pinch of black pepper 1 tbsp. of raw honey â&#x20AC;&#x201C; (optional) to taste

Method 1. Pour the milk into a small saucepan and add the spices. 2. Gently warm the milk, stirring it over a medium heat taking care that it does not burn. 3. Strain and serve in a tea cup. 4. Wait until it cools enough for you to drink before stirring in the honey.

For more recipes: www.yummymummyuk.com

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Proudly British & family-run for 40 years

Free from gluten.

Full of great taste, naturally. d free foo y g l u te n da wh o l e e h t r o f

Here at FREEE, we believe gluten free food should be simple, natural and delicious. So, weâ&#x20AC;&#x2122;ve created a range of tasty foods for the whole day including organic breakfast cereals, vegan oat bars and cookies, and wholesome organic pasta. When it comes to making homemade treats, our naturally gluten free home baking and mixes ranges give great results every time. Find us in the free-from aisles or at freee-foods.co.uk.

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Smile Cuisine P R O M OT I O N many are also free from milk, egg and peanuts. *Kantar Worldpanel 52 w/e 21 April 2019

Where to buy: You can buy all our mixes via www.freee-foods. co.uk and through selected independent retailers. Info: For more gluten-free, festive recipe inspiration, visit our website www.freee-foods.co.uk

Easy Gluten Free Chocolate Chip Cookies EQUIPMENT Large baking tray, parchment paper and mixing bowl

TEMPERATURE 200°C, Fan 180°C, 400°F, Gas 6

COOKING TIME 12-15 minutes YOU WILL NEED 350g FREEE Choc Chip Cookie Mix 4 tbsp. water 2 tbsp. oil

Easy Gluten Free Christmas baking

E know that creating delicious gluten-free treats for the festive season can be both daunting and time consuming, regardless of whether you are baking for your own family or for guests. So, we’ve created a range of ‘Quick and Easy’ Baking Mixes, which make perfect cakes, cookies or bread in no time at all. Choose from seven naturally gluten free options, which only require the addition of two store-cupboard

More than just good food

ingredients. Simple to make, they are ideal if you are short on time, but want to offer something home-baked. Why not try our gluten free Cookie Mix to make some tasty cookies (recipe shown) to enjoy with a hot festive drink? Or give our gluten free Brownie Mix a go and add a snowlike finishing touch by dusting them with icing sugar. Perfect. All of our mixes are Coeliac UK certified (we’re the UK’s number one gluten free flour brand*) and

METHOD (Makes 12) 1. Pre-heat the oven. 2. Line a large baking tray with parchment paper. 3. Empty the Cookie mix into a large mixing bowl. 4. Add the water and stir to make a lumpy mix. 5. Stir in the oil. 6. Divide the mixture into 12 balls of dough. 7. Space out the dough balls on the prepared baking tray. 8. Flatten the balls slightly with the palm of your hand. 9. Bake for 12 - 15 minutes.

www.freee-foods.co.uk

Smile Magazine

Autumn/Winter 2019

Smile Cuisine

Banana bread e k a m o t e p i c e r you Smile

HIS delicious dairy-free and sugar-free banana loaf is perfect for a sweet and wholesome treat. It keeps for up to three days in the fridge and can be sliced and put into the freezer for another time.

Ingredients 3 very ripe bananas (brown spotty skins) 75g vegetable/sunflower oil 100g dark brown sugar/coconut or unrefined, whole cane sugar (rapadura) 225g plain flour 3 heaped tsp. baking powder 3 tsp. cinnamon 50g dried fruit or nuts (optional)

Method 1. Preheat the oven to 200Â°C/180Â°C fanassisted/gas mark 6. 2. Peel and mash the bananas in a bowl, then add the oil and sugar and combine. 3. Add all the other ingredients and mix well. 4. Bake in a greased, lined loaf tin for 40 minutes or until a skewer comes out clean.

Leave to cool, then enjoy a slice with your favourite hot drink. For more recipes: www.yummymummyuk.com

More than just good food

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Autumn/Winter 2019

Smile Cuisine

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ATURE’S Path is a fiercely independent, familyowned business that has been committed to producing organic, gluten-free food in a sustainable way for over 30 years. All Nature’s Path products are certified organic and non-GMO and are made with wholesome premium ingredients that nourish consumers in a healthy and delicious way. Social responsibility and environmental sustainability are pillars that are core to everything Nature’s Path does, which go together with the company’s passion of producing tasty, organic and gluten-free food. Co-founder of Nature’s Path, Arran Stephens was born and raised on his family berry farm on Vancouver Island, where his parents pioneered organic farming methods. His father, Rupert Stephens, gave twelveyear-old Arran the advice to “always leave the soil better than you found it,” —a guiding philosophy that has driven Arran throughout his life ever since. At 23, Arran returned from 7 months in India with just $7 to his name. On a hope and a prayer, he opened Canada’s first vegetarian restaurant, The Golden Lotus, in 1967. LifeStream®, Canada’s first natural food supermarket followed in 1971 and operated until being sold in 1981. Together, life partners Arran and Ratana Stephens started Nature’s Path Organic Foods out of the back of their vegetarian restaurant in 1985, and in 1990, the company became one of the very first third-party certified organic processors in North America. In the 50 years since Arran opened his first organic restaurant, he and Ratana have worked tirelessly to spread the organic movement far-and-wide. From its humble beginnings in it’s hometown of Vancouver, Nature’s Path can now be found all over the world and has become a firm favourite here in the UK.

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A DV ER TO R I A L

Nature’s Path is the UK’s number one gluten-free cereal brand. It has a wide range of organic and gluten-free cereals that are available in the ‘free from’ aisles of major supermarkets and independent health stores. Nature’s Path believe that gluten-free needn’t mean taste free, focusing on using quality, functional and tasty ingredients. From it’s Mesa Sunrise – a delicate blend of corn, quinoa, buckwheat, amaranth and flaxseed, brought together and lightly toasted to create crisp, wholegrain flakes, to it’s Nice & Nobbly Mixed Berry Granola – crunchy clusters of golden baked oats with the sweet organic strawberries, raspberries, blueberries and chunks of creamy yoghurt. Nature’s Path has recently launched Envirokidz, the UK’s first organic and gluten-free cereal for kids. Envirokidz was founded in 1990 by Arran Stephens and his daughter Jyoti. The brand was launched to inspire children to protect the planet by connecting them with the most vulnerable animals to help end extinction. Through Envirokidz, Nature’s Path is dedicated to empowering kids to become the environmental leaders of tomorrow, supporting the education of kids on the benefits of living in harmony with nature through various initiatives such as ecokeepers, the EnviroTrip and their 1% For The Planet membership. This means that Envirokidz donates one percent of sales – not profits – to conservation efforts and kids education around the world. The work of their partners leads to the preservation of endangered species and environments and the education of children in their communities.

There are three fun flavours available now; Choco Chimps is a delicious combination of fair trade chocolate and organic corn, while Leapin’ Lemurs is a tasty mix of organic corn, chocolate and peanut butter, as well as the original Gorilla Munch. The cereal boxes are used to communicate fun animal facts and drawing activities to engage with children and inspire them to care about the world they live in. Nature’s Path also develops recipes using its range of cereals and granolas as inspiration. For recipe ideas visit www. naturespath.co.uk/recipes.

More than just good food

Smile Cuisine

Bolognese please!

RY out this plant-based Bolognese and see how much your family and friends enjoy the twist on this Italian classicâ&#x20AC;Ś

Ingredients

200g red lentils (dry) 1 tbsp. vegetable oil 1 large onion, chopped 1 large bell pepper, chopped 400g tinned chopped tomatoes 1 tbsp. tomato purĂŠe 2 garlic cloves, crushed 600ml water (approx.) 1 tbsp. dried mixed herbs 350g dry pasta

Optional:

You can add smoked paprika

and black pepper to taste and nutritional yeast flakes to serve.

Method 1. In a large pan, heat the vegetable oil, add the chopped onion and cook for a few minutes until softened, then add the chopped pepper and garlic and cook for a further 2-3 minutes. 2. Mix in the tomato purĂŠe so that it evenly coats the vegetables, then add the tinned tomatoes, water, lentils and dried mixed herbs, plus smoked paprika and black pepper if desired, and stir well. 3. Bring the mixture to the boil, then simmer on a low heat for at least 20 minutes, stirring occasionally. 4. Around 15 minutes before serving, boil your pasta according to the label instructions and drain well. 5. Serve the Bolognese on top of the pasta and top with nutritional yeast flakes if desired. For more visit: www.vegansociety.com

More than just good food

Smile Magazine

Autumn/Winter 2019

Smile Cuisine

Are you one in (half) a million?

Understanding coeliac disease

Coeliac disease is an autoimmune disease caused by a reaction to gluten. When someone with the condition eats gluten, the body’s immune system attacks its own tissues. This causes damage to the lining of the gut and means that the body can’t absorb nutrients properly. Coeliac disease is not a food allergy or an intolerance. As there’s no cure, you have to stick to a strict gluten free diet for life once diagnosed. Coeliac disease affects 1 in 100 people in the UK but only 30% have been diagnosed which means there are nearly half a million people who have the condition but don’t know it.

What about symptoms?

Undiagnosed coeliac disease causes a wide range of symptoms and it affects people in different ways. Lots of people get diagnosed with irritable bowel syndrome (IBS) as the symptoms are often similar. If you have IBS it is important to make sure that you’ve been tested for coeliac disease.

Symptoms of undiagnosed coeliac disease include: Diarrhoea Nausea and vomiting Stomach cramps Fatigue Anaemia Weight loss/gain Regular mouth ulcers Skin rash

In undiagnosed coeliac disease, there’s a greater risk of complications including

Autumn/Winter 2019

Smile Magazine

osteoporosis, infertility, neurological conditions such as gluten ataxia and neuropathy and, although rare, an increased risk of small bowel cancer and intestinal lymphoma.

What if you have undiagnosed coeliac disease?

Firstly, you might find it useful to take Coeliac UK’s online assessment. This short self-assessment will take you through the symptoms of coeliac disease and other risk factors and recommend whether or not you should be tested for the condition (www.isitcoeliacdisease).

Lots of people get diagnosed with irritable bowel syndrome (IBS) as the symptoms are often similar If you are experiencing symptoms, see your GP for a blood test, which checks for the antibodies produced in undiagnosed coeliac disease. The test will only work if you have gluten in your diet, so it is essential not to start a gluten free diet until you have completed the testing for coeliac disease, otherwise you may get an incorrect result. If the initial blood test for coeliac disease is positive, your GP will refer you to a gastroenterologist for further testing to confirm the diagnosis.

So what is gluten?

Gluten is a protein found in the grains wheat, barley and rye. It’s not only found in bread, biscuits, pasta and beer, but also in products such as sausages, gravy, sauces and even some chocolate. You can eat any naturally gluten free foods, such as meat, fish, fruit and vegetables, rice and potatoes. You can also eat processed foods, which don’t contain gluten, such as ready meals and soups and also gluten free substitute foods such as bread or flour.

What can I do to help myself, once diagnosed?

Coeliac UK is the charity for people who need to live without gluten. They provide independent advice and support and fund crucial research to manage the impacts of gluten. Membership, which is open to everyone who needs to live gluten free, gives you access to comprehensive food and drink product information, an extensive gluten free recipe service, as well as advice on where to eat out, food alerts and an award-winning food label scanning app, the GF Food Checker to make shopping easier. All in one place.

Find out more or join online: www. coeliac.org.uk/join and follow us on Facebook (Coeliac UK), Twitter (@coeliac_uk), and on Instagram (@ coeliacuk)

More than just good food

Delicious gluten-free T e g n o p S e g Oran Cake

Smile Cuisine

HIS simple orange syrup sponge contains no gluten and no refined sugar, and sparingly uses alternative sweetening ingredients, such as maple syrup or honey. The top of the cake is simply glazed with orange syrup to enrich the flavour. Use a simple cake tin or a Bundt pan which works well with any glazed or drizzle cake. Double the mixture depending on the size of your cake tin.

Ingredients For the sponge cake you’ll need 150g butter, softened (for a dairy-free option use coconut oil) 150g ‘Freee’ self-raising flour or any gluten-free alternative from your local supermarket 3 eggs 200g (7oz / ½ cup) maple syrup 2 drops vanilla extract

For the orange syrup you’ll need Juice of 3 oranges 3 tbsp. maple syrup

Method 1. Line the tin with parchment and oil the edges. Pre-heat the oven to 200°C / 180°C fan-assisted/gas mark 6. 2. Add butter and maple syrup to a bowl and mix well. 3. Sieve the flour into the same bowl. 4. Add the eggs and beat well. 5. Put the mixture into the prepared baking tin. 6. Bake for 30-35 minutes until the cake is golden brown; it is ready when a skewer inserted into the centre comes out dry. 7. While the cake is baking, make the orange syrup. Warm the ingredients in a pan over a medium heat until they turn into a thick syrup, and set aside. Turn the cake out onto a wire rack, peel off the paper and leave to cool.

Tip:

Use a pastry brush to glaze the cake with orange syrup and enjoy with vanilla ice cream.

For more recipes: www.yummymummyuk.com

More than just good food

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Autumn/Winter 2019

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t h g i l c i TrafF s o h c a n T dips &

Smile Cuisine HIS delicious vegan snack serves 4 and is perfect for movie night or ideal to serve alongside baked potatoes at a winter BBQâ&#x20AC;Ś

Ingredients

Nachos: 4 wholemeal tortilla wraps 4 tbsp. vegetable oil Sprinkle of paprika, black pepper and chilli powder (optional)

Red dip: 400g chickpeas, drained from a tin 300g cooked beetroot 2 garlic cloves 4 tbsp. tahini 2 tbsp. olive oil 2 tbsp. lemon juice

Yellow dip: 200g sweet potato, cooked and cooled 300g carrot, cooked and cooled 2 garlic cloves 2 tsp. lemon juice 2 tbsp. tahini Pinch of paprika, cumin and black pepper

Green dip: 450g frozen peas, cooked and cooled 1 avocado 2 garlic cloves 2 tsp. lemon juice 1 small bunch of fresh coriander leaves Black pepper to taste

Method 1. Cut the tortilla wraps into triangles, spread them out on a baking tray, brush both sides with vegetable oil, and season with paprika, black pepper and chilli powder if desired. 2. Bake them in the oven at 160Â°C for 10 minutes, then flip them and bake for a further 3-5 minutes until crisp to the touch. 3. For each of the dips, add the ingredients to a food processor or blender and blend until smooth, which may require adding small amounts of water and scraping the sides to help blending. For more recipes: www.vegansociety.com

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Autumn/Winter 2019

easy to vary, It’s simple to make and s who are wary. Great to hide veg for kid another good way, Sometimes we all need of their five every day. To help them get more ce in a while, So for even more fun, on tead of a pile? How ‘bout a volcano, ins broccoli trees, Red sauce for lava and we even hid peas! And down in the crater

IDEAS MASHed POTATO

This one had some cauliflower florets added half way through cooking and mashed into the potatoes.

We mixed some grated cheddar into the hot mash, so that it melted in and went all gooey.

How to make it Peel and chop your potatoes into chunks. Put them into a pan of cold water, bring to the boil and simmer until they’re tender (around 15 - 20 minutes). Drain through a colander and return them to the pan. Mash thoroughly, add butter and a splash of milk, season lightly and mix well. That’s the basic recipe, and it’s a great start for getting creative. You can add all sorts of extra veg or different flavours and textures, depending on how adventurous you (and your child) want to be. We went orangey with sweet potato and carrot, but you could also go green? Throw in a few broccoli florets or some frozen peas in the last few minutes of cooking. We tried a few options with our little tasters. Some were definitely more popular than others!

Sweet potato doesn’t need quite as long, so we added it five minutes into the cooking time.

Oscar, 4

Noah, 3

We threw a couple of chopped carrots in with the potatoes while they were cooking and mashed them in.

For some great recipes and tips visit www.seasonalspuds.com @seasonalspuds

www.branston.com

Veganism G

get family friendly

reggs vegan sausage rolls, a vegan Happy Meal and Zizzi’s vegan children’s menu are just some of the exciting, innovative vegan meals that have been launched this year. People from all walks of life and backgrounds are going vegan – it is no longer an unusual choice, it’s easy and accessible. The media frenzy about veganism might make it tricky for people to find out what it all really means, so here’s an overview of this popular lifestyle choice.

Why do people go vegan?

If you’re someone who likes animals and doesn’t want to contribute to their suffering, veganism makes perfect sense because it’s about trying to avoid causing harm. Most children naturally care about animals and want to protect them. It’s also much more efficient to eat crops directly, rather than feeding them to animals and then eating the animals. The United Nations have urged for a global shift towards a vegan diet to save the world from hunger, fuel poverty and the worst impacts of climate change. Lastly, eating a balanced vegan diet helps to limit saturated fat and includes plenty of fibre, vitamins and minerals. Research shows vegans have lower blood pressure, lower chances of getting heart disease, type 2 diabetes and some types of cancer.

Where to start?

Most people transition over the course of several days or weeks and start by making small changes to their

More than just good food

everyday meals. Treat your taste buds to new foods and flavours — there are thousands of vegan recipes out there from every corner of the globe. The Vegan Society’s VeGuide app, free to download on Android and iOS devices, features a combination of daily informational videos presented by vegan mentors, motivational quotes, quizzes, recipes and discounts, all of which aim to help users ease into vegan living. While changing your lifestyle inevitably takes some getting used to, after a few weeks it will feel as natural as anything. Make sure you eat a wide variety of tasty plant foods, and planning a healthy diet will be a breeze.

What do I eat?!

Some people see going vegan as a challenge because they think it involves learning a whole lot of new recipes and using a range of new ingredients that they don’t have the time to find. But there is a simple and fun shortcut to going vegan – you can replace any non-vegan ingredients in your recipes to still enjoy the good old favourites. You probably eat a lot of vegan food already. The toast and porridge you have in the morning, the pasta salad or crunchy wrap you enjoy for lunch, or the bean chili or vegetable stew you serve for dinner may already be vegan. Anything you’re used to eating can be made plant-based. Why not look out for soya milk on your next supermarket trip? You can gradually try all the different brands to find your favourite. If you don’t like soya or want a change, try almond, coconut, oat, hemp, hazelnut or rice milk next.

Smile Cuisine Is a vegan diet suitable for kids?

All parents need to ensure that their children’s diet is nutritious – vegan or not. You can provide a diet that contains all the essential nutrients needed for growth and development without using animal products. The British Dietetic Association shares the message that well-planned vegan diets support healthy living in people of all ages and life stages, including pregnancy, infancy and childhood. It’s important for children to learn about nutrition and where their food comes from so that they’re able to make an informed choice based on facts and compassion, not one based on habit and long-standing practice.

TOP TIP: Get the kids involved in making dinner and snacks – it can help them develop healthy eating habits for life. If they’re not keen on fruit or veg, sneak them into smoothies or fresh juices.

Where to get support?

Starting out on a vegan journey can feel challenging; feeling unsure about what to eat or worried about what others think. But becoming vegan isn’t about limiting yourself, so use it as an opportunity to explore. It’s helpful to surround yourself with people who understand you. Whether it’s in real life, through Facebook groups, apps, or local vegan meet-ups, making friends with similar interests can help a smoother transition to the vegan lifestyle.

Visit www.vegansociety. com/nutrition for more. Author: Dominika Piasecka, The Vegan Society

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Autumn/Winter 2019

Smile Cuisine

h t i w e g d i r r Po a twist... I F you’re not vegan, it might be hard to imagine what your diet would look like if you replaced animal products like meat and dairy with plant-based alternatives. Vegan food can be both balanced and family-friendly.

Oats ‘n’ stuff Eating overnight oats or

porridge is a great way to start the day, especially if you use fortified soya milk to add protein and calcium.

HOW TO DO IT For overnight oats: Pour a cup or two of porridge oats into a saucepan and cover with your choice of plant-based milk and pop in the fridge overnight to absorb the liquid. For porridge: Gently heat the mixture and allow to simmer until the oats are soft. Be sure to stir to help thicken the porridge and to ensure the heated mixture doesn’t stick to the base of the pan. Add more milk if you prefer your porridge thinner.

Get kids excited about oats by providing a variety of toppings to mix and match: Swirl in peanut butter for a protein boost. Slices of apple with cinnamon help with smashing the 5-a-day target. Add omega-3 fat by sprinkling on ground linseed (flaxseed). Raisins provide iron and you can add extra flavour using nutmeg. Make your own fruit purée with no added sugar using dried apricots soaked in boiling water – another source of iron. Defrost berries and mash them up ready to swirl in for a multi-coloured vitamin C boost that will help iron absorption.

Why not

have a competition to see who can decorate their oats with the funniest face? For more recipes: www.vegansociety.com

More than just good food

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Autumn/Winter 2019

Smile Cuisine

Vegan nutrition

for 2-12 year olds I

T’S thought that the number of Brits eating a vegan diet has quadrupled over the past four years, reaching around 600 000. The majority are 15-34 years old, so it’s no surprise that people are raising vegan families all over the UK.

British Dietetic Association

The Vegan Society works with the British Dietetic Association to share the message that well-planned vegan diets can support healthy living in people of all ages.

A compassionate start

Getting childhood nutrition right is important for every parent or guardian. You can give your child a great start by introducing them to a wide variety of plant foods and teaching them to make compassionate choices.

Under-fives

“You can give your child a great start by introducing them to a wide variety of plant foods and teaching them to make compassionate choices.” 48

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Children in this age group require a particularly nutrient-dense diet. The best alternatives to milk and yoghurt are the fortified ones based on soya; the calcium content and the quality and quantity of protein are similar to cows’ milk. Here are some other tips: Lower fibre starchy foods, like white rice and pasta, are useful sources of energy Quinoa contains more protein than rice, pasta or potato Add energy to meals and snacks using ground nuts and seeds and their butters, vegetable oil and dairy-free spread As toddlers grow up and approach school age, their diets change to become more like those of older members of the family.

More than just good food

Smile Cuisine The Eatwell Guide veganised

The UK’s Eatwell Guide applies to children from five years old. It recommends that we all get more protein from beans and pulses and recognises that fortified dairy alternatives are rich in calcium. Here’s how to balance the main food groups, vegan style:

FOOD GROUP

SUGGESTED INTAKE

Fruit and vegetables (fresh, frozen,

Five portions daily (one portion is

tinned or dried), including orange

roughly the amount that your child can

varieties and leafy greens

fit in their hand)

Starchy foods, ideally higher fibre choices, such as oats, sweet potato, wholemeal

Every Meal

bread, wholewheat pasta and brown rice

Protein-rich foods such as beans, chickpeas, lentils, peanut butter, tofu

Most Meals

and other soya products

Nuts and seeds, especially those rich in omega-3 fat, such as ground linseed

Daily

(flaxseed) and walnuts

What if your child has been diagnosed with an allergy to soya, peanuts or nuts?

Firstly, it’s a good idea to talk to your doctor about seeing a paediatric dietitian, who will be able to help you work out how to meet your child’s dietary needs. If you need to avoid soya, make good use of other sources of protein like beans, lentils, chickpeas and soya-free peanut butter. Fortified oat milk is a higher calorie choice than other non-soya plant milks, which makes it a good option for vegan toddlers who can’t eat soya-based dairy alternatives. Most people with peanut or nut allergies don’t react to seeds. It’s possible to obtain uncontaminated chia seeds, ground linseed, and linseed and hemp oils from health food retailers. Avocado and nut-free oils like olive oil are also healthful sources of fat.

Check out Heather’s blog about this topic published on 26-MAY-2017 at www. vegansociety.com/blog.

Example for one day: fortified plant milk Calcium-rich foods such as fortified foods

on cereal/in porridge, fortified yoghurt

and calcium-set tofu

alternative for dessert and an extra glass of

REMEMBER: Good nutritional planning is about balancing food groups well and using fortified foods and supplementation wisely

fortified plant milk

It’s worth mentioning iron because it’s a hot topic in relation to meat-free diets. You can optimise iron status in two ways:

Ensure that good sources are consumed across the day, such as lentils, chickpeas, beans, tofu, ground linseed, kale, dried apricots, raisins and fortified breakfast cereal

Boost iron absorption by including a source of vitamin C in every meal, such as pepper, broccoli, kiwifruit or pineapple

Supplementation

In the UK, vitamin D supplementation is recommended for everyone over the age of one year during autumn and winter as a

More than just good food

minimum, and year-round supplementation is recommended for certain groups, including under-fives who aren’t taking more than 500ml of infant formula daily. Supplementation of vitamins A and C is also recommended for this group as a nutritional safety net. Vitamin D3 from lichen and vitamin D2 are animal-free options for vegans. Vegan parents or guardians need to ensure that their child’s diet contains reliable sources of vitamin B12 and iodine. They may wish to consider providing a vitamin and mineral supplement designed for vegans like The Vegan Society’s VEG 1. Alternatively, fortified foods can be used to provide vitamin B12, and a limited number of plant milks are fortified with iodine.

You can read more about supplementation in the childhood nutrition guides available at www.vegansociety.com/nutrition.

The whole family can enjoy compassionate eating and the associated environmental and nutritional benefits Talk to your doctor about seeing a dietitian regarding any dietary concerns or complex dietary needs.

Author: Heather Russell, Dietitian Heather is passionate about eating well and keeping fit. A trained dietician, Heather worked in the NHS from 2010 to 2016, specialising in diabetes from 2013. She is now using her dietetic skills to support the work of The Vegan Society.

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Autumn/Winter 2019

Smile Cuisine

Mealtime

balance

NTERMITTENT fasting is about the balance of fasting with feasting. Also referred to as Time Restricted Eating (TRF), the practice involves periods of extended time, structured into the day, during which you consciously don’t eat any snacks or meals. During this time, you allow your body to fully process the nutrients you have eaten and get a restful sleep to regenerate. One practical way, for example, would be to plan your meals so that there is an extended period between dinner in the evening, and breakfast the next morning. The most popular schedule is a 16 / 8 protocol: 16 hours of fasting and an 8-hour window during which you eat your meals. This is a lifestyle choice rather than a diet and seen by many as one of the easiest to adopt. Having a family and partner can mean it may be difficult to imagine how this type of meal planning can fit into family life…

…Fasting for the family?

Structuring mealtimes to incorporate a period of daily fasting can be adapted to suit a family lifestyle. Children can eat during a 12-hour window and not eat during the remaining 12 hours of the day, which include sleeping hours. Children going to bed at 8pm could have their last meal at 6-7pm to maximise on their sleep quality, then breakfast at 6-7am to achieve the 12-hour intermittent fast. It is not recommended that children fast for longer periods. Adults can fit their three meals into an 8-hour period by eating at 10-11am and finishing at 6-7pm, eating their evening meal with the family.

More than just good food

Protocol8 Recommendation: “Growing children should have three substantial, balanced and nutritious meals a day, avoiding refined sugary snacks. If they are super active or hungry, then healthy fruit or veg snacks are advised.”

“Children as young as 5 can be on a 12 -hour TRF, and you’ll see that helps them stay in better health, sleep better and avoid childhood obesity.” Satchin Panda - The Circadian Code.

TOP TIP: Swapping Cordial for slices of fruit in water is a tasty healthy alternative.

Why fast at all?

Fasting gives your digestion time to do its job and your gut-lining to absorb the nutrients from your meals. A window of time where your body is not digesting also allows for regeneration – the ‘breakdown’

of the old cells (autophagy) and the ‘building’ of the new healthier ones. To get the most out of IF, the ‘building phase’ is therefore just as important. While meal timing plays a part, the quality of the meal is also key to good health. Load your meals with good quality fats and a variety of seasonal, and where possible organic, vegetables, both will keep your family feeling satisfied after a meal as well as keep your intestinal and gut flora thriving for strong digestion.

Interesting...

Studies have shown that matching your eating-times with your circadian rhythm, our natural sleep schedule, is the best for sleep quality and weight loss. So for adults, the ‘ideal’ timing for eating would be a 10am-6pm eating window. However, we understand this can be difficult with a busy life so the crucial advice is to not eat too close to bedtime regularly, leave two hours minimum. This is because when melatonin (sleep hormone) rises naturally at night, preparing you for sleep. It naturally slows down your metabolism also. So you are more likely to store what you eat at night as fat. Additionally, when you eat, it raises body temperature. For you to fall asleep your body temperature needs to fall a degree. So your sleep would be compromised. McHill, “Later Circadian Timing”

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More than just good food

Smile Cuisine To find out more about intermittent fasting with programmes that provide in-depth guidance on fasting with support on concise meal plans and of course, some delicious recipes, including many, kid-friendly, healthy natural ‘sugaralternative treats’, visit www.protocol8.com

Fruity Popsicle Recipe

These healthy fruity popsicles are a great way for the whole family to get extra vitamins and fibre into the day.

INGREDIENTS 2 Tubs of Full fat Live Yoghurt/Coconut Cream/ Coconut/Almond yoghurt 1 Cup/ several handfuls of Berries or Fruit of your choice, (it’s entirely up to you depending on how fruity you want them!) A pinch of cinnamon for a seasonal touch!

OPTIONAL Collagen (for added benefits to skin, bones and joints) Probiotics (for a healthier gut-lining) Any fruit you like!

HOW TO MAKE THEM Blend your chosen yoghurt and fruit in the blender or get the kids to mash any soft fruits. Keep the other half and cut into chunks to stir into the mixture. You can then add in any optional extras; stir in well. Put the mixture into the ice blocks (portions) and place the popsicle sticks in the middles of each portion, place in the freezer and leave to set for 5-6 hours.

Collagen

You may want to add collagen into the mixture – which is great for growing kids! It’s great for... skin elasticity holds together your bones and muscles protects your organs provides structure to joints and tendons Heals the gut lining

More than just good food

Quality, healthy meals eaten at a time that is in sync with your natural awake and sleep cycles helps improve your digestion and metabolism, so you sleep better, maintain a healthy weight and feel more energised

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The Reuben Foundation is proud to support Rays Sunshine SmileofMagazine and wishes the charity much success The Reuben Foundation is proud to support Rays of Sunshine and wishes the charity much success

vegan dairy free nut free

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More than just good food

mile Health

The basis of everything 56 Gut Feelings 57 Tree pose 101

59 Try something new itâ&#x20AC;&#x2122;s good for you... 60 Finding your reconnect 63 Sleep matters

66 Breathe in, donâ&#x20AC;&#x2122;t burnout

Gut

Smile Magazine

Feelings

ID you know we have three brains? One is our mind, our thinking machine, another brain is our heart. The third brain is our gut, and if our gut is not healthy, it affects the way we think; it affects our clarity and therefore, it has an impact on the way we act and feel. It might sound a bit random, but the fact is, our digestive system and our brain share some of the same neurotransmitters responsible for sending messages between nerve cells, such as serotonin, key in supporting a positive mood. Hippocrates said “All disease begins in the gut”, and many chronic metabolic diseases do. What we eat to nourish our bodies has an impact on our gut. We may perhaps neglect it, because it’s not something we can see. But our gut is not separate from the rest of our body – it’s an integral part of our physical biology and a leaky gut with an ineffective gut lining and without enough good bacteria is unable to absorb nutrients effectively which can affect you physically, mentally and emotionally. It could manifest in your mood, if you become irritated easily, if you have a lack of tolerance and find situations or people get on your nerves very easily. We can all relate to that feeling of butterflies in the stomach when we are feeling anxious about something. Think of it another way: what we consume – whatever we expose ourselves to during the course of a day, whatever we allow our senses to take in from the world around us, be it junk food, conflict with family or colleagues, or violence from

Autumn/Winter 2019

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movies or news footage… our bodies process each of these things on a physical, emotional and mental level.

Eating when you are hungry and learning to listen to what your body is telling you More and more we discover that there is a lot of toxicity in our lives, and the shocking fact is that 90% of what you are exposed to passes through the gut. One of the biggest things you can do for yourself and your family to avoid unnecessary toxicity that will ultimately affect your gut and your health, is to choose foods that are healthier and create the nourishing space to make delicious dishes yourself rather than resorting to

pre-packaged convenience foods. Using simple ingredients that have not been processed and starting with the healthy foods that you enjoy is the easiest way to introduce more nourishment into your system; fresh fruit and vegetables; homebaked anything, so you know what has gone into making it; eating when you are hungry and learning to listen to what your body is telling you it craves, and why… Loving your gut requires daily cleansing; one of my “rituals” is to have a glass of warm water and fresh lemon first thing in the morning. This ensures a better balance of acid and alkaline in my system. Healthy food supports us energetically within the body. It’s the heavier, unhealthy food that makes us feel sluggish and unmotivated. I believe it’s about taking a step-by-step approach, readjusting, and learning and readjusting again, and also believing that there’s a way to do it: a way to heal and be WHOLE again, regardless of minor setbacks. Because this is what “holistic” actually means.

For more holistic tips, healing remedies and therapies visit: www.ChrisoulaSirigou.com Or tune into Chrisoula’s “Health and Healing” show on RedShift Radio Thursdays 1pm-2pm (Repeat show on Saturdays 1pm-2pm). See YouTube for Chrisoula’s interviews with inter-holistic wellbeing educators in the UK and globally.

The basis of everything

Tree Pose 101: Y

OGA has become a buzzword these days with every gym and personal trainer offering some elements of yoga postures in their routines as a balance to strength and cardio training. It’s not only great for overall physical fitness, but combined with full yogic breathing, yoga is a great way to de-stress and come down after a busy day at the office or running around after the kids. It’s also a great way to kick-start your morning, invigorating you for the challenges of the day ahead. We take a look at one posture and break it down…

Once comfortable in this standing position, raise your left leg and rest the sole of your left foot on the inside of your calf so you are standing firmly on your right leg. Take a few breaths straightening your back as you inhale and relaxing your shoulders as you exhale.

When you feel comfortable here, you can raise your arms above your head and open them out. Opening your arms also helps if your shoulders are tight or if closing your arms above your head feels awkward.

Exhale lowering your arms, bringing your hands in front of your heart. Lower your leg and change sides, raising your right foot to your left leg.

What’s great about the tree pose?

Strengthens your legs, lower back and shoulder muscles, and reinforces your sense of balance. This posture is grounding so it helps you to regain your focus when you are feeling scattered but also helps you to gain some perspective if you are caught up in details and not getting very far. Coordinating your breathing with this posture encourages relaxation.

How to do it?

Bring your hands together, palms touching (prayer pose) in front of your heart. Your forearms should be parallel to the ground.

Back is neutral, your spine is lengthened and your feet are firmly on the ground, hip-width apart, or slightly closer.

The basis of everything

For beginners: You might find it easier to rest your foot gently on your heel rather than raise it to your calf. It’s important to make sure you don’t rest it on your knee joint, below or above is fine, depending on your sense of balance.

TOP TIP: Find a point to focus on in the distance, to help retain your balance in this posture, and soften your gaze.

Need more of a challenge: Maybe you have the balancing skills of a ninja

Smile Health and want to challenge yourself further after you have been in this pose for around 5-10 breaths, then try closing your eyes whilst in balance (but watch you don’t fall over!). When to do it: Any time throughout the day when you feel you’re too in your head and a bit disconnected from what’s going on around you. Or after your usual running / cardio routine as part of your cool down when you are allowing your breathing to regulate itself. Visualisation exercise: Imagine your standing leg has the strength of a tree and that your foot is so firmly planted in the ground that roots grow out into the earth under your feet. This helps you to feel steady and secure, for stability in your body, but also in your daily dealings. When stretching your arms up reach high like the branches of the tree reaching into the sky. This helps with the feeling or reassurance in your own capacity to reach the goals you set yourself.

REMEMBER: As with all yoga postures, it helps to remember that we are not here to set new world records or contort our body into positions in which we just feel uncomfortable, or could cause injury. Take a measured approach and do what feels right for your body at a pace that suits you.

It’s not only great for overall physical fitness, but combined with full yogic breathing, yoga is a great way to de-stress Author: A E Lee

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The basis of everything

Smile Health

Try something new H

it’s good for you...

ABITS are wonderful to establish routine and structure and to ensure we make the absolute most of managing ourselves and our time so we can be and do the best for the people around us, but a change of scenery and activity can feel like a holiday – doing wonders to lift the spirit and keep us emotionally, physically and mentally healthy.

Increase confidence

Once you try something new the chances are it will build your confidence to explore different hobbies and learn more about the world around you – much as you did when you were a child. This helps you to break out of a rut, taking care to think about your needs and to make the most of your day and free time. It also helps you feel more capable to make decisions that feel right. New things get you out of roles or ‘pigeon holes’ you may have set for yourself and help you to nurture a more confident and adventurous side to your character.

Learn a new skill

Trying something new can lead to a new hobby which can develop into a new skill – be it photography and software for fixing up photos for a family christening, baking from new recipes or paddleboarding on your camping holiday, to ‘show the kids how it’s done’.

Hone focus and attention

When we learn a new skill or hobby, we have to pay full attention to instructions and that steers us away from scattered multi-tasking approaches and helps us focus our mind in one direction which has many benefits for other areas of life. With regular effort to become good at our new skill we train our prefrontal cortex (the part of the brain that deals with rational thinking and problem solving) to function

The basis of everything

more effectively and this has a wider affect on our ability to learn more and problem solve more effectively.

We rule out activities before we’ve even tried them, or always do things in the same way.

Use what you know to build on and get started

Join in with the kids’ activities and regain a sense of mobility in your body but also make time to connect with them on their own level (rather than have them join in with the things you like to do). Or meet a friend and try out a new class – maybe something related to an activity that you are familiar with to build on existing strengths, for example if you enjoy swimming then why not try diving? Or if you’re no stranger to indoor climbing why not try abseiling or

Develop an appreciation

For the skill, and time, it takes to be able to do something. This helps you appreciate the skills other people supply – both at home and in the workplace. You’ll never say ‘can you quickly draw up this excel spreadsheet…’ again!

Get over fear and anxiety

Sometimes we get so used to our own ideas of ourselves and our capabilities that we no longer test those assumptions. We rule out activities before we’ve even tried them, or always do things in the same way. We might find that we’re fretful up a ladder so we never give indoor climbing a try, putting our feelings down to a fear of heights without considering how we may feel if we’re in a harness with a team of expert trainers to guide our way. Maybe it’s a fear of failing or getting it wrong that stops us. Trying a new activity is a great way to test ourselves and our ability, and to realise that we are more capable than we remember!

join an outdoor climbing session to get a taste of the real thing. If you fancy yourself as a hobby artist, why not swap out the paintbrush for a potter’s wheel and try your hand at ceramics. Loved roller-skating as a teenager, then how about checking out the local ice-rink with the kids this winter? Test your boundaries and have fun with it.

Read more about how trying something new positively affects our brain development throughout life: The Brain, David Eagleman Author: A E Lee

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Autumn/Winter 2019

Smile Health

Finding your

reconnect R

ELATIONSHIPS are hard and intricate. It takes a lot of work to fully get them right and understand them. Whether you are having trouble with your spouse, partner or children, how do you deal with someone you love but don’t really get along with? Founder of the Five Institute, Nicholas Haines, shares his insight on understanding the situation from the other perspective in order to develop a healthy ‘KindSet’, and ultimately to help us reconnect and build stronger, more loving relationships with ourselves and with family members…

We’ve all been there

We start with being kind to ourselves because that’s where the imbalance often lies. 60

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There is a lot to consider when reconnecting with someone you once had such an easy time communicating with. Stress, change of circumstances, health issues etc… It’s easy to blame yourself, get frustrated with the other for no reason which creates even more distance and makes it harder to healthily reconnect. Frustration and stubbornness take over, dialogue is broken and all falls down to pieces. But what would it be like if you took the time to understand exactly why this happened in the first place?

The Key

The real secret is to understand the person and how they see and respond to the world, and from that place keep the relationship flowing and moving forward. That path allows any combination of personalities (and Energy types) to have the most wonderful relationship of mutual respect, harmony and empowerment. When that happens, both people get to be themselves and bring out the best in each other.

The basis of everything

Smile Health

Accepting we’re different people One of the greatest challenges within our relationships is that we all see and experience the world in a different way. We can share the same experience, hear the same words, be in the same place and yet have a completely different interpretation of what we’ve just experienced, seen or heard.

Learning to love yourself

Suffice to say that it’s very difficult to have a good relationship with someone else if you don’t have a good relationship with yourself. Take small steps towards building a better relationship with yourself, and dare I say... “love and value yourself a little bit more”.

Understanding flexibility and flow

The easiest way to understand the importance of flexibility and flow within our relationships is to look at what happens when it’s not present, when we’re in a place of friction, stagnation and stuckness. Stagnation and stuckness often arrive when friction hasn’t been dealt with, or has been there for a long time. These can be less obvious and perhaps less painful than friction but can often be more damaging as the feeling of stuckness starts to destroy or interfere with our deeper sense of who we are, or what is possible. When we’re stagnant or stuck in our relationship there is often an inability to accept something or let it drop. There’s a bogged down, heavy unyielding or fixed quality to what we say, do or how we behave with each other — the lightness and flow has gone. Or, there could be a lack of interaction between you, interspersed by intense emotions or

The basis of everything

reactions. Put simply: you barely talk and when you do the mood is down or there are sudden outbursts. When we reach a state of complete stuckness, we’re often at an impasse when one person is forced to reluctantly yield, or the horns stay locked!

Embracing change

Within any long-term relationship, the one thing we can be certain of is that the person we start the relationship with will change over time. As humans, we are in a constant state of change and growth with our ideas, attitude and the way we see the world. Time and experience change us on many levels, and that means we and others have to constantly adjust to that new reality of who we are in a relationship with.

Kindness as your golden rule

The Golden Rule is the principle of treating others as one would wish to be treated. It is a general truth or rule of conduct found in many religions and cultures. And in terms of our relationships — perhaps it’s a fundamentally flawed idea...

What if we tried this: Treat others as they would wish to be treated, not as you’d like to be treated. Just imagine what life and the world would be like if you treated other people in a way that they’d wish to be treated, and they treated you in the way that you wish to be treated. Imagine if that happened? How powerful and kind would that be? Kindness starts with you. It’s not about striving for more and more externally directed random acts of kindness, it’s about how we look after ourselves, and in doing so, how spontaneous acts of true Kindness appear in an effortless and abundant manner. Plus, we start with being internally Kind because in our experience that’s where

the imbalance often lies. Think of it as developing a healthy KindSet, which is like a mindset, except that it’s all about Kindness. And we’d go so far as to say it’s the new mindset.

Changes in circumstances invite a change in approach

Thirty-five years ago, I was introduced to Chinese medicine, wisdom and the Five Energies and dedicated my life to it ever since, applying it within business, personal development, entrepreneurship, health and relationships. So to reconnect healthily to a partner or family member first you need to know a bit more about the Five Energies.

Understanding Energies

Many ask: “Which combination of Energies get along the best?” And our answer is always the same. “There are advantages and disadvantages to any combination of Energies. It’s really more about whether or not you care for or love that person, and your ability to be open and kind that decides if the relationship is going to work or not.”

So what are the Five Energies?

In simple terms, we’re born with a blend of Five Energies - Water, Wood, Fire, Earth and Metal and each Energy gives us a question we constantly need to have answered. Water Energy asks - “Am I or are we safe?” Wood - “Am I free?” Fire - “Am I loved and appreciated?” Earth - “Do I understand?” Metal -“What’s missing or incomplete?”

Visit www.fiveinstitute.com for more information on The Vitality Test and Nicholas’ book The Art of Kind, Loving and Flowing Relationships. Smile Magazine

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Well wishes

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The basis of everything

Smile Health

Sleep

matters

Like proper nutrition and exercise, sleep fulfils a vital role in keeping us healthy and happy. According to The Sleep Council, an impartial advisory body, we need a good night’s sleep to ensure we’re feeling fit, thinking sharply and generally to give us the appetite and enthusiasm to make the most of everyday living. However, poor sleep and fatigue are common problems, affecting millions of people world-wide. If sleep deprivation mounts up, people start getting sleepy during the day, they find it more difficult to make decisions, make more mistakes, have shorter tempers, slower reflexes and so on.

The basis of everything

This can put a strain on relationships and daily activities, and can in some instances become dangerous — especially if driving or operating heavy machinery.

Sleep is not a passive process – during good restorative sleep we grow, make sense of our days and detox. Said Lisa Artis of The Sleep Council: “The key to getting a good night’s sleep is routine: keeping regular hours and going to bed and getting up at roughly the same time every day. This will help to programme the body to sleep better.

“A growing body of research, from all over the world, confirms that a comfortable uninterrupted seven or eight hours sleep each night can relieve stress, slow down the ageing process, boost your mood, your physical and mental performance and cure a wide range of aches and pains.” However, it’s important to remember it is about the quality of the sleep you get, not the quantity. The best way to determine if you’re getting enough sleep is to look at how you feel the next day. Being tired doesn’t mean you’ve not had enough sleep. However, if you feel sleepy, exhausted and unable to function then chances are you are not sleeping well.

Healthy sleep

Sleep is not a passive process – during good restorative sleep we grow, make sense of our days and detox. If sleep deprivation mounts up our concentration levels diminish and we are more liable to see swings in temper and depression. Said Lisa: “Sleep affects our learning and problem-solving capabilities. The more REM sleep we have, the easier it is to retain things that were learned the day before. Problems that appear insoluble can become clear in the morning.”

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Autumn/Winter 2019

Smile Health Good sleep and lifestyle habits

According to the University of British Colombia, for the average person who needs eight hours sleep, losing even one hour can lower your IQ by one point the next day. Up to 15 points can be lost in a week of six-hour nights, reducing someone with an initial IQ of 100 to around 80 by the end of the week.

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To ensure you experience good sleep it’s essential to follow good lifestyle habits and to eliminate the factors that are causing you disturbed sleep – and these can be adopted by the whole family. It’s important that both adults and children understand that good sleep is as vital to overall health and wellbeing as a sensible diet and plenty of exercise. While we teach children about nutrition and ensure regular exercise is part of their weekly activities, the third critical ingredient of a healthy lifestyle – sleep – is barely touched upon. Youngsters need to be taught that a healthy lifestyle includes a good night’s sleep.

For example, make sure that your bedroom is the right environment (cool, dark and quiet), that your bed is up to scratch, look at the lighting in your home, and avoid foods and drinks that can hinder sleep. Limit screen time in an evening and in particularly avoid it an hour before bed. Find alternative ways of relaxing like warm baths with calming scents, quiet soothing music, reading, gentle stretching and yoga. It’s also important to establish a regular sleep pattern – going to bed and waking up at roughly the same time. Your bodies and minds will feel much better for it.

The basis of everything

Smile Health Stress, mental health and sleep

One area in particular that causes disturbed sleep is stress and worry. The Sleep Council’s 2017 research found that many of us are too anxious to sleep: nearly half of the respondents said that stress or worry keeps them awake at night (45%) rising to 50% of women (compared to 39% of men) and 58% of those in a relationship. Said Lisa: “Pressures of illness, uncertainty and the burden of responsibility often lead to stress and worry. Not only that but many of us lead very stressful working lives and with the onslaught of technology, scientists claim that many people are struggling with an information overload caused by the blurring of boundaries between work and home. It seems people don’t understand that they don’t have to be ‘available’ 24 hours a day.” This in turn can affect mental health and wellbeing. There’s a close relationship between sleep and mental health. Lack of sleep can affect mental health but mental health problems can also affect how well you sleep – both the quantity and the quality of it — so it’s extremely important to address both issues. “Those who don’t sleep well because

The basis of everything

of health issues often look to medication and drinking alcohol to try and get a better night’s sleep – not the best solutions,” said Lisa.

Establish a regular sleep pattern – going to bed and waking up at roughly the same time – Your body and mind will feel much better for it. “Many also turn to more natural, alternative or self-help solutions – from meditation and homeopathy to sleep advice lines and sleep clinics to cognitive behavioural therapy courses. Often

people neglect the obvious basics such as a good sleep-orientated environment, a comfortable bed and proper bedtime wind down routines.” It can also help for people to write down what’s worrying them or talk through their issues with someone — unburdening thoughts can lift a huge weight off someone’s shoulders. Advice on ways to relax is also useful – meditation and guided relaxation are great tools for relaxing body and mind. Exercise (but not too close to bedtime) can also aid better quality sleep and lower body temperature which also induces sleep. It improves heart health and blood pressure; builds and strengthens bone and muscle; helps combat stress; helps improve mood; and it helps you look and feel better.

For more tips and advice on sleep visit: www.sleepcouncil.org.uk

Smile Magazine

Autumn/Winter 2019

Smile Health

Breathe in,

donâ&#x20AC;&#x2122;t burnout L

ONDON-BASED, wellbeing coach, Puja K McClymont, talks burnout, how to recognise symptoms as a first step to getting your life back onto a stress-free track. If you are not looking after yourself burnout could take hold before you know it so it is important to know what that looks like to help keep it at bay. In June 2006, the Scientific American magazine published an article that describes a 12-stage model of burnout developed by psychologists Herbert Freudenberger and Gail North. As burnout lives on a spectrum, the various stages need to be managed and treated differently. As parents we are susceptible to a range of mental health as well as physical challenges, when bringing up our family, and much information is now being highlighted in relation to burnout, especially for fathers. It is also good to check-in with yourself from time to time and see what you can do to help yourself and your family from burning out. As a dad, the primal instincts to protect your family will kick in and can be wonderful for you as a man to experience but do not lose yourself in the process of providing, trying to be everything and solve every problem yourself. That is far too much pressure for one person in an already high-pressure culture that it is not worth losing yourself over. Of course, as parents, a lot of tiredness is related to parentally-induced lack of sleep however, over time, this can build-up and eventually lead to exhaustion, therefore it is imperative to be self-aware of your own behaviour as well as your partnerâ&#x20AC;&#x2122;s behaviour as time goes on.

Autumn/Winter 2019

Smile Magazine

The basis of everything

Smile Health

Burnout comes in different degrees, from your common “I can’t wait for the weekend”, to a far more serious “I need a sabbatical from my life” burnout. Some of the pointers below will help you understand yourself more as well as understand the needs of your partner. Use this easy-to-digest list as a way to check-in with yourselves and your loved ones.

Behaviours that are typical for burnout symptoms:

The Compulsion to Prove Oneself: demonstrating worth obsessively; tends to hit the best employees, those with enthusiasm who accept responsibility readily.

2 3

Working Harder: an inability to switch off.

Neglecting Needs: erratic sleeping, eating disrupted, lack of social interaction.

Displacement of Conflicts: problems are dismissed; we may feel threatened, panicky, and jittery.

Revision of Values: Values are skewed, friends and family dismissed, hobbies seen as irrelevant. Work is the only focus.

Denial of Emerging Problems: intolerance; perceiving collaborators as stupid, lazy, demanding, or undisciplined; social contacts harder; cynicism, aggression; problems are viewed as caused by time pressure and work, not because of life changes.

The basis of everything

Withdrawal: social life small or non-existent, need to feel relief from stress, alcohol/drugs.

Odd Behavioral Changes: changes in behaviour obvious; friends and family concerned.

Depersonalisation: seeing neither self nor others as valuable, and no longer perceiving own needs.

Inner Emptiness: feeling empty inside and to overcome this, looking for activity such as overeating, sex, alcohol, or drugs; activities are often exaggerated.

Depression: feeling lost and unsure, exhausted, future feels bleak and dark.

Burnout Syndrome: can include total mental and physical collapse; time for full medical attention.

Essentially the best way to manage stress on a daily basis while juggling the commitments of work and family is to be self - aware; learn about yourself and understand what your needs are to function well. You will find your own level of excellence — excellence is contextual — therefore not to be measured against other people but instead in the context of your own goals for family life. Accepting that life will change and that you will need to change is also key. Learning to create a strategy for your new life to help

both of you prevent the serious effects of stress should be at the top of your priorities list next to keeping the baby alive. It will serve you well in the long term and remember, it is not absolute. You can only do what you are able to do and giving yourself compassion, and the time and the space to do this will truly contribute to living well and living in happiness. “You don’t have to see the whole staircase, just take the first step.” Tony Robbins

TOP TIP: Breathing helps to calm us and gives us a moment to stop and recognise how we are feeling. Slowing the breath and deeply exhaling on purpose for even a minute sends a message to the brain that says ‘I’m relaxing’, which in turn helps the brain to tell the body that ‘I’m relaxed’, and so on. With practice, this helps to reduce the stress hormones that can build up in the body and lead to other health complications. REMEMBER: If you are concerned about your health or the health of a family member then seek guidance and professional medical support from your GP.

Author: Puja K McClymont www.franklycoaching.com

Smile Magazine

Autumn/Winter 2019