Innholdsfortegnelse for July 2018 i In The Moment

Download your free papers This is, in fact, our first birthday issue – and in contemplating this passing of time it got us thinking about birthdays in general; in particular those that we simultaneously look forward to (excuse for a big party/spa day/sky dive) and dread (OMG I’m 30/40/50…insert age as appropriate). Why is it that we suddenly start to reflect on our life journey through the eyes of our younger selves, when we imagined where we would be when we reached this ‘momentous’ age, rather than the older and (hopefully!) wiser selves we are now? My 30th was spent drinking warm champagne with good friends at Glastonbury Festival, having just quit my dream job and booked a one-way ticket to Australia – with my partner and best friend by…

BEGIN THE BUCKET LIST A birthday is the perfect time to think about your greatest goals, dreams and desires, and make a conscious effort to commit to them! Always wanted to go on safari? Write a book? Meet your idol? Grab a pen and paper and start to list the things that will truly make life worth living – this is the very first step to making them a reality. REMEMBER TO REFLECT Step away from the party planning for a little while to reflect on your accomplishments. You’ll soon realise that you’ve achieved so much since the last milestone. Be grateful for the skills, strengths and support that got you there, remembering to express your appreciation to those around you who made it possible for you to achieve it…

Mostly As: You’re super spontaneous and love to say yes! Every day is filled with novel opportunities and it makes for a lot of fun. Little is premeditated and your schedule is designed as you go. But this level of spontaneity can make it hard for others to keep up with you, as not everyone has such an adventurous spirit. Remember that a dose of routine is essential for success – where can you make regular commitments and embrace consistency? Be mindful that it’s always OK to say no if you find yourself overstretched. Practise spontaneous self-care and know when it’s time to unwind. Mostly Bs: You’ve got quite a balanced approach when it comes to being impulsive, and can dial your spirit of spontaneity up or down. You get…

One of the most stressful periods of my life was during my second year at university. I was faced with a barrage of coursework deadlines, and a mixture of self-doubt, laziness and midwinter blues had led to a spell of writer’s block. I felt ready to quit my degree altogether. I remember pacing the drizzly streets of Cardiff in search of a distraction and coming across the grey, Brutalist building of St David’s Hall. The billboard advertised an evening of Viennese classical romance, performed by the Cardiff Philharmonic Orchestra. It wasn’t my usual bag, but I found a crumpled tenner in my pocket, paid the £7 entrance fee and ventured up to the cheap seats in one of the higher tiers, which commanded a spectacular view over the concert hall…

“You can adapt and realise that while perfect is out of the question, being happy is very possible” Earlier this year, I was asked if I would like to run the London Marathon. Despite my limited experience, I accepted the challenge and threw myself into training… and then the ‘newness high’ wore off. Us humans are funny old creatures that paradoxically love and hate the honeymoon period of, well, pretty much everything. We often hurl ourselves into things with bravado, gusto and, sometimes, a touch of naivety – and then we become aware of the reality of what’s involved. Despite our desires and our readiness, anxiety, worry and fraud-y feelings can creep in, souring our experience if we don’t nip them in the bud. We fear looking like a fool,…

1 LAURA WELLS Sydney-born Laura Wells is on a mission to ban the term ‘plus-size’, describing herself as an “average, healthy-sized woman”. In addition to presenting and modelling fashion and swimwear, she is a passionate eco-warrior and campaigns against marine pollution, recently posing in a dress made entirely from plastic bottles and aluminium cans washed up on beaches to raise awareness about the state of our oceans. With degrees in both biology and law, Laura uses her Instagram to promote social and environmental campaigns, as well as a healthy lifestyle. @iamlaurawells 2 BO STANLEY As a former professional surfer, Bo Stanley is proof that you don’t have to conform to a certain shape to be an athlete. The Californian model was featured as a Curvy Icon in Vogue Italia and…

Three girls; three lives split by class, nationality and culture feature in Michael Donkor’s exuberant and moving debut novel. In Ghana in 2002, 17-year-old Belinda and 11-year-old Mary work as housegirls for ‘Aunty’ and ‘Uncle’ – not actual relatives, but members of Ghana’s middle class, wealthy enough to keep a small staff in their home. One day they have a visit from Aunty and Uncle’s friend Nana. She makes a proposal: Belinda will come and live with her in London as a companion for Nana’s teenage daughter Amma. Brilliant, beautiful Amma; but also silent, shrugging, Anglicised Amma, a mystery to her parents. “Being a grown-up is about needing less then less,” explains Belinda to Mary in an effort to comfort her about the desertion. “As you get older, things get…

YOU WILL NEED Flowers, foliage or leaves * Blotting paper * Iron PVA Glue * Paint brush * Piece of card…

1 Select a subject you consider ‘boring’, or that you are over-familiar with. This could be a light switch, bin or drain cover… 2 Ask yourself why you find this object boring. Perhaps it’s the associations you have with it – a vacuum cleaner, for instance, might conjure up thoughts of housework that needs doing. 3 Look at the object from every angle: side, above, below. Trace its contours with your fingers. Look at how the light falls on it. Consider the object as though you were discovering it for the first time. 4 Think about whether you want the object to be recognisable, or whether you want to create an abstract image. 5 When you feel that you have completely explored the object, and you experience a desire to…

1 Mindful gardening is all about stimulating the senses, so whether you are working with a large plot or a couple of pots, think about what will engage your interest and bring your mind back again and again. If you have the luxury of a whole garden, sketch a design with a rough idea of where you will divide your space into separate ‘rooms’ using a trellis, hedge or fence, for instance. If you live in a small flat that has no outside areas, consider planting a terrarium. The mere act of layering your soil and compost, and of selecting your plants, is mindful. A terrarium, says Holly Farrell, is a “world in a jar, an ecosystem in miniature”. 2 Creating a mindful garden is about ensuring that everything can…

BLACKBERRIES AND BLUEBERRIES GOOD IN: jams, crumbles, muffins. GOOD FOR: heart, immune system, digestion. Packed with antioxidants, both have high amounts of fibre and Vitamin C, which helps to stave off summer colds. They’re also rich in polyphenols, which have been linked to helping to prevent cardiovascular disease and cancer, and contain smaller amounts of iron, calcium and Vitamin A. STRAWBERRIES GOOD IN: cream teas, fruit salads, puddings. GOOD FOR: healthy heart, strong bones. Strawberries are an excellent source of vitamins C and K, as well as providing a good dose of fibre, folic acid and heart-friendly potassium. They also have a high level of natural acid and have been used historically to help with teeth whitening! RASPBERRIES GOOD IN: porridge, cheesecakes, for snacking. GOOD FOR: eyes, skin, inflammation. Known…

“Climb every mountain,” is the key to finding your dreams, according to the Mother Abbess in The Sound of Music. Who am I to argue with a Nazi-foiling nun? The fine art of climbing, in all its sporting incarnations, is a gravity-defying, height-scaling, fear-busting way to get active both indoors and out. We’ve come a long way from the days of Victorian mountaineers scaling peaks in plus fours and petticoats. Elite climbers now push the limits of their sport every day, reaching new heights both mentally and physically. That said, climbing is just as rewarding when you first get started. You’re likely to get hooked on it pretty quickly, too, which opens up a whole new realm of exciting travel. There are myriad sea cliffs, mountains and secret coves out…

From a short stroll over a lunch break to long treks in the Himalayas, walking has taken me to many beautiful places, both locally and around the world. Since discovering mindfulness meditation in my early twenties and subsequently deciding to work in this field, it has become a space for conscious practice, for developing awareness and touching in more deeply to the present moment. On every walk, whatever landscape we pass through, we bring with us our internal world. If we are caught up in thoughts, perhaps thinking of an issue at work or going over a conversation, we are only partly present. We might not notice the richness of what is happening around us, the feeling of the elements against the skin. We may barely notice the movement of…

Ingredients SERVES 1 FOR THE COCKTAIL * 10g (¼oz) fresh or dried sage, plus fresh leaves, to serve * 1 unwaxed lemon FOR THE SHERBET * 3 unwaxed or organic lemons * 5g (1 tsp) sage * 100g (3½oz / ½ cup) sugar METHOD To make the sherbet, pare the zest from the lemons, then put the zest in a container with the sage and sugar. Press the zest with the sage and sugar for a minute or so, then juice the lemons and stir the juice into the sugar mixture. Seal and leave to infuse overnight, or for at least 6 hours. Stir, strain and bottle. To make the cocktail, put the sage in a teapot, then pour over boiling water. Infuse, with the lid on, for 30 minutes,…

Photo comp winner! Last month, the theme of our Instagram photo competition was ‘Your favourite book’. Thank you for all your wonderful entries – we loved discovering your top reads and why you loved them. Our winner is Andrea (@a.k.butler) and her favourite read, The Hedgerow Handbook. “It was love at first sight,” she says of finding the book in her local bookshop. “I was charmed by the beautiful illustrations, the easy-to-read text and the structure of it all. It hasn’t left my side since – it’s already started to look a teeny bit rugged, as I carry it around in my backpack whenever I’m out and about. I’ve already learnt so much from it and I’ve grown to really appreciate edible plants and British hedgerows since owning this book.”…

ALL OF JULY Gather your friends and your favourite picnic blanket and celebrate summer at an open-air concert in a magnificent country garden – Borde Hill, Sussex and Bowood House, Wiltshire. Headline artists include UB40, Gypsy Kings (7th & 8th July), Jools Holland and Katherine Jenkins (21st & 22nd July). www.boundlesssummer.co.uk 3 JULY “Mirror mirror on the wall, do you know how awesome you truly are?” It’s Compliment Your Mirror Day, encouraging us to acknowledge that we are beautiful, smart, and strong – and to remind ourselves of it every time we see ourselves today. If you find it hard to say, you can also write yourself a note or leave a lipstick heart to remind you. 13-15 JULY Latitude Festival is back and this year it has a killer…

One of my favourite things is taking just-washed, sun-dried bed linen off the line, folding it carefully and storing it in the airing cupboard. For me, it is both literally and metaphorically soothing, evoking childhood memories of a calmly organised home and the comfort of a freshly made bed. The idea that we are affected by the environments in which we live and work is undoubtedly true, and this gets thrown into stark relief if we have to share these environments with others who are very differently organised to us. To someone who likes structure, confirmation of detail and everything in its place, someone else’s spontaneity, relaxed approach to timekeeping and general laissez-faire attitude can seem incomprehensible and even infuriating. Being aware and able to identify how different our organisational…

I’VE NEVER BEEN ABLE TO ‘FAKE’ EMOTION ON STAGE – IT’S ALWAYS VERY REAL Opera singer Laura Wright has sung with The Royal Ballet at London’s Covent Garden Opera House, performed several times for the Queen, opened a festival for Italian tenor Andrea Bocelli, and duetted with Donny Osmond for BBC Children in Need. Laura, 28, is also the England Rugby Team’s official anthem singer. She has found that mindfulness techniques help her to keep her nerves in check and connect with her emotions during her performance. Q What experience do you try to create for your audience when you perform? A My mum always taught me that music is a gift. I love being able to share that gift with the audience and for them to enjoy the music.…

REFRESHING, REVITALISING, UPLIFTING Citrus oils – as well as mint, marjoram and basil – are known for their refreshing, cleansing and revitalising qualities, and are great to use in products to wake you up when you’re hot and tired. WARMING, RELAXING, SOOTHING The rich, spicy and woody essences of ginger, cedarwood, cinnamon, frankincense and sandalwood are warming to the skin, and have long-lasting qualities when used in home fragrance products such as candles. REGENERATING, BALANCING The regenerating and balancing qualities of floral oils like rose, jasmine, ylang ylang, neroli and geranium can be used to produce restorative treatments, although some can be rare and therefore more expensive to buy. CALMING, RESTFUL, SLEEP-INDUCING Other oils in the floral and woody families – including lavender, valerian and chamomile – are well known…

“I found a way to soothe my chronic pain” Who has a better grasp on patient psychology than a trained doctor? According to Herbert Benson, a Harvard professor of cardiology and world-class mind-body expert, there is someone – the Zimbabwean nganga. Zimbabweans would call the nganga a traditional healer. Sceptics over here might call them witch doctors: as well as using herbal medicine, they communicate with spirits and ancestors on behalf of their patients. But however you define them, they have, according to Benson, a top-notch bedside manner. Bedside manner, studies now show, is crucial for everything from procedural outcome (an operation can throw up fewer complications if you like your doctor) to the intensity of symptoms, including blood pressure and pain. “Do no harm,” goes the Hippocratic Oath –…

As the grand-daughter of the founder of the Paralympics, Sir Ludwig Guttmann, I have always been very aware of the importance of sport and fitness to improve life – whatever your ability. Sport is the foundation of happiness and healthiness for so many of us. So, as an active, healthy-eating, non-smoking 46-year-old, it was quite a shock when I was diagnosed with Stage 3 colon cancer in 2010. I’d started practising yoga 12 years earlier, when a studio opened in my town. While it unfortunately closed down again quite quickly, I’d become close to one of the teachers who started to teach me and some friends at my house. As I began my recovery from cancer, my ability to exercise – and even walk – reduced greatly due to neuropathy…

From fields of dahlias, jam jars of sweet peas and bunches of wild ferns, I love botanicals in every form. The only downfall of course is that, after being picked, flowers don’t last forever. The day soon comes when the water is stagnant, the petals have fallen and there’s no option but to resign them to the compost heap. But what if you gave them another lease of life? Pressing plants is a brilliant way to make them last that bit longer and also to create some beautiful artwork for your home. Flower pressing has had a resurgence of late, filling Instagram feeds with pressed flower art and popping up in workshops and courses. As more of us yearn to escape the stresses of daily life by losing ourselves in…

What could be better than starting a brand new make or creative endeavour? Even before you begin, it feels exciting: that little frisson at coming up with an idea, the enthusiasm building as you visualise how it’ll look. Then, there’s the shopping spree. Hitting up your local DIY store, fabric shop or favourite craft website, perusing the options, and picking everything out. There’s something so satisfying about a delivery of squishy yarn, lifting the lid off a fresh tin of paint, or smoothing out new fabric. For me, it evokes that thrill of back-to-school stationery. On the first day, I always get stuck straight in, losing track of time as I’m so immersed in what I’m doing. The second day is approached with equal enthusiasm, which slightly wanes as the…

SLOW PHOTOGRAPHY – A CONTEMPLATIVE APPROACH TO IMAGE-MAKING WEST SUSSEX, UK Tracy Calder’s three-day residential course is a friendly mix of practical instruction, group discussions and one-to-one guidance. Held at West Dean College of Arts and Conservation, the course runs from 12-14 October 2018. www.westdean.org.uk MINDFUL PHOTOGRAPHY LONDON, UK Award-winning photographer Rachel Wegh teaches you how to apply the principles of mindfulness to photography. www.citylit.ac.uk INTRODUCTION TO MINDFULNESS, MEDITATION AND PHOTOGRAPHY BUCKINGHAMSHIRE, UK Taught by photographer Andrew Scriven, this course, hosted by the Royal Photographical Society, teaches how meditation and mindfulness can help you to have intention and connection when taking photographs. www.rps.org MINDFUL PHOTOGRAPHY COURSE ONLINE Kim Fuller’s course offers a fresh way to look at the world through the camera with a new, mindful mindset. Her website also…

During the winter, I barely step foot outside our back door. But as the first signs of the warmer months appear (and let’s face it, that was pretty late in the UK this year!), the garden becomes a whole additional room for our home. I’ve been feeling hugely inspired by stylist extraordinaire Selina Lake’s latest book, Garden Style. Selina’s approach is to treat your garden as you would any other room. Even if you are not green-fingered, or if you only have a small patio or a balcony, you can still create a peaceful oasis by applying some simple styling ideas. Of course, the obvious thing is planting flowers and shrubs, but also consider adding colour to any woodwork or structures you may have. Fencing can look really striking painted…

The scene is calm. Mist hovers on the water’s surface like an exhalation, as if the canal itself is practising its early-morning deep-breathing, slowly readying for the day. In the trees and bushes, birds rejoice, their song serenading the just-risen sun, the reopening blooms, the rabbits in the verges, the voles in their burrows. Boats painted gaily in vivid reds, yellows and greens, their roofs festooned with plant pots, sit quietly tethered to the bank. Suddenly, something catches my eye: a flash of turquoise. Too quick to bring into focus, but – that colour! – it can only be a kingfisher, probably on the hunt for breakfast. Like the canal, I take my own deep breath. It smells of damp earth and woodsmoke, a hint of blossom, a dash of…

Rock hard helmet Safety first – if you’re climbing outdoors, a helmet is an essential bit of climbing kit. Climbing instructors will usually provide you with one if you’re having a lesson, but if you’re getting into sport climbing regularly, try Simond’s Rock Helmet. A brilliant first helmet for a surprisingly purse-friendly price, it has a comfy strap and good ventilation for summer climbs. £19.99 www.decathlon.co.uk Secure harness Your own harness is probably the best investment a newbie climber can make, as it’s tons comfier and safer to own one that really fits you. Female-specific harnesses are a good choice if you’re blessed in the hips department, and we like the well-padded Primrose from Black Diamond. Check it fits snugly around your waist without feeling too much like a Victorian…

Welcome to your extra mini magazine, a chance to create a few mindful moments for yourself and keep everyday distractions at bay. Each issue, Take a moment will include a recipe for a soothing drink, a short story and a fun puzzle. We’d like to encourage you to pause and sip slowly as you have a go at our crossword (to give those brain cells a workout) and read a thought-provoking story. This month, treat yourself to a refreshing lemon and sage mocktail while you settle down to enjoy Rachel Dove’s uplifting story about finding a way to accept and grow from life’s challenges – and make new friends along the way. We hope you enjoy it.…

Elizabeth awoke to the familiar tones of the DVD playing downstairs. She sighed, still feeling tired, and flicked off the alarm clock at the side of her bed. Every weekday she did this, before it had even had a chance to fulfil its role. Looking at the curtains, she saw that George had beaten the dawn again too. Nudging her husband, she got nothing but a sleepy groan in response. Rolling her eyes, she got out of bed. Padding down the stairs, she was greeted by the latest Lego DVD playing in the living room. George was smushed under his blanket, his eyes peeking out from under the heavy fabric. “Morning darling, want some breakfast?” She didn’t pause to hear the answer, heading straight to the kitchen to pour out…

SARAH BLADEN Writer, yoga and meditation teacher, Zen mindfulness coach and tantric practitioner – Sarah has learnt a lot on her travels around the world. Read more about her journey on her website at www.oncloudzen.com. Turn to page 110 to read about Sarah’s experiences in Bali ABIGAIL WHYTE Abi loves to write about people with passion, the outdoors, history and wild food. She finds calm in listening to music and spending time surrounded by nature. Find her online at www.abigailwhyte.com. Abi learns the power of live music and talks to singer Laura Wright on page 34 JULIET PATSALOS-FOX Juliet is the founder of Ride+Reflect, a boutique fitness studio in the US that runs classes for both body and mind. Her own experiences have inspired her to help others find balance…

Ayurveda, the traditional medicine system of India, is the art of harmonious, healthy living. Dating back thousands of years, its name is derived from two Sanskrit words – ayur, meaning life and veda, meaning knowledge or science. Ayurveda views each person as unique, with no single diet or lifestyle routine working for everyone. Prevention is paramount and Ayurveda focuses on maintaining physical, emotional and spiritual balance. This is achieved through a combination of nutrition, herbal remedies, yoga, meditation and massage. “Central to Ayurveda is the idea that everything in the universe is made up of five basic elements – space, air, fire, water and earth,” explains Mary Dalgleish, Vice President of the Federation of Holistic Therapists, who teaches and practices different Ayurvedic techniques. “These come together in the body to…

“IT CAN FEEL LIKE WE’RE SOCIALLY IMPRINTED TO AGREE TO EVERYTHING” Q “Dear Aunt Josephine, I am a 35-year-old woman who feels overwhelmed by her diary. I have a lot of friends who live all over the place and, despite my best intentions, I always end up saying yes when people ask to meet up – and then regret it later. Sometimes, I get so stressed that I end up cancelling things, which then makes me feel guilty and cross with myself for not saying no in the first place. I am a sociable, fun person to be around, but I’m also an extroverted introvert who really needs time to herself. I am currently looking at my diary for the next two months and it’s sending me into a tailspin.…

Crystal clear Natural crystals have been used as deodorants for many years, and Incognito are following that tradition with their Natural Crystal deodorant. Vegan Society-registered, this product also contains citronella essential oil so that it not only smells great but also reduces the wearer’s attractiveness to insects, without using DEET – ideal for hot holidays. £4.49 www.lessmosquito.com Fresh and dry This Aura Clean deodorant from Awake Organics is aluminium-free and contains arrowroot, which keeps the underarms drier. The other natural ingredients include cold-pressed organic coconut oil, olive oil and beeswax, which together create a creamy texture that rubs in easily and is ideal for delicate skin. Plus, the glass jar can be easily reused or recycled. £14.99 www.awakeorganics.co.uk Solid as a rock Like Lush soaps, this T’eo Solid deodorant comes…

ACUPUNCTURE: The most accepted of alternative treatments, there’s growing evidence for the efficacy of acupuncture in pain relief. There are different modalities, so keep looking until you find the right practitioner for you. MASSAGE & ESSENTIAL OILS: There are reasons why a good massage can make you feel so much better – not least because of tension relief. Essential oils are also being shown to be important – smell is the only sense to have a direct connection to the brain, so choose carefully. FAITH: Faith of any sort often helps people feel better – prayer has been ranked as good a painkiller as prescription drugs. But there’s no need to do an Eat Pray Love-style pilgrimage to another country – I found that many of the practitioners I met…

Back to basics Sustainable? Check. Stylish? Check. Suitable for all? Check! Girlfriend Collective’s sportswear is made from recycled fabric and each piece is designed to suit all different shapes and sizes, complete with images online to show how your purchase will fit your body type, and how to style it best. The designs are clean and simple – the ideal yoga kit basics. From US$28 www.girlfriend.com Supportive sports bra A yoga class can put you in many, shall we say, compromising positions – the last thing you need to be worrying about is flashing the other students. This Free to be Serene bra from lulu-lemon does exactly what is says on the tin – its high-necked design will keep you safe and secure as you move through your flow, leaving…

WILD FOREST AND FIELDS You can find wild flowers, foliage and hedgerows all over the countryside, and as long as you stick to plants that are growing wild, and it is for your own personal use, then there is no problem with foraging. Only pick what you need and be aware of protected species, which you are not allowed to pick (search for 'Wildlife and Countryside Act 1981' on www.legislation.gov.uk for more info). AVOID BOUGHT FLOWERS Try your best to stay away from 'factory' flowers found in supermarkets, and instead look for UK grown blooms from farmers' markets and local growers. There are lots of eco-friendly florists online who deliver home-grown British blooms. PLANT YOUR OWN Choose a couple of easy varieties to start off with for each season. To…

Read The Secret Garden by Frances Hodgson Burnett and you will meet Mary – an unloved orphan who finds the key to a locked garden on her uncle’s estate. Pushing aside the ivy creeping over the door, she goes inside and discovers a garden that has been neglected and kept locked for as long as she’s been alive. Stone by stone, weed by weed, she begins to tend it with the help of her seemingly physically disabled cousin, Colin. As the children work together to bring the barren patch back to life, all three blossom. The garden fills with flowers and birds, Mary’s shut-down heart opens up to love, and Colin’s withered body gains strength, his spine straightens and he walks. The garden is, of course, a metaphor for the…

There’s something about berries. Firstly, they are arguably the prettiest fruit to look at; a few berries sprinkled over even the most boring of breakfasts can transform your bowl into a foodie masterpiece. Secondly, they are associated with all things summer – eating al fresco, sumptuous puddings, picnics in the park and delicious fruity smoothies. But berries don’t just look and taste good, they are also wonderful for our health and wellbeing. Their dense colour means that they are packed with antioxidants, fibre, minerals and polyphenols (another plant based antioxidant). This super-natural armoury can help us on all levels, from boosting our immune system to fighting off free radicals to reduce the risks of chronic illnesses. Let’s start by addressing the ‘S’ question: until recently, the health benefits of fruit…

MONMOUTHSHIRE & BRECON CANAL, SOUTH WALES A perfect weekender. Trace this 35-mile-long canal from Brecon to Cwmbran through the heart of the Brecon Beacons National Park – it offers the chance to experience the grandeur of the mountains while walking on the flat. Crickhowell or Abergavenny make good overnight stops. LANCASTER CANAL, LANCASHIRE AND CUMBRIA Though not all navigable by boat, hikers can follow the whole 57 miles of the Lancaster Canal, between Preston and Kendal. For the most dramatic short walk, try the nine miles from Carnforth to Lancaster, which combines views over stunning Morecambe Bay and John Rennie’s impressive (and Grade I listed) Lune Aqueduct. POCKLINGTON CANAL, EAST YORKSHIRE The nine-mile-long ‘Pock’ is one of the country’s best waterways for wildlife. Most of this waterway – which celebrates…