Innholdsfortegnelse for November 2018 i In The Moment

This month, I’ve been thinking a lot about listening: whether I do enough of it and whether it’s the right kind of listening. When I read Aunt Josephine’s column: “How can I get a word in edgeways” (page 43), I didn’t think ‘Eek, I hope that’s not me’ – I’m not that bad, honestly! But I did wonder if we can all be guilty of over-talking and under-listening at times. I know, for instance, that when someone tells me a story – be it happy, sad, funny – I often join in with a similar, personal experience. This is partly because I like to share stories as a way to connect, but it’s also because I want to show the other person that I truly understand how they feel. I…

Jo Howarth is an author, mindfulness practitioner and the founder of The Happiness Club, an online club created to help people embrace the lighter side of life. “I teach people how to make happiness a habit in their lives, how to let go of the negative, focus on the positive and embrace life for the wonderful, amazing, brilliant thing it actually is,” says Jo. “I started The Happiness Club because I wanted to offer an affordable and accessible way for people to learn these things, without having to fork out for one-to-one sessions or travel to visit a one-off workshop. The aim of the club is to teach people how to become content with who they are, how they are and the life they live.” Members receive a daily message…

We’ve all felt the pressure to prove ourselves at some point in our lives. But it seems that recently, this pressure has become near constant for many of us. But where does it come from? What can sometimes lie at the heart of these feelings is a lack of confidence and self-esteem; the need to show that we are good enough. This can lead to the tyranny of perfectionism, as we set increasingly high standards in order to reassure ourselves that we’re doing OK. But if we don’t feel OK (and no one can, all the time), we can begin to feel as if we’ve somehow failed a test that we didn’t even realise we were taking. All of which loops back, reducing our self-esteem, making us feel we have…

While the true origin of cupping therapy remains a mystery, its use can be traced back to many ancient cultures. One of the earliest recordings of the therapy can be found in the Ebers Papyrus, an Ancient Egyptian medical textbook written around 1550 BC, which detailed the application of cups to treat fever, pain, vertigo, dysmenorrhea (painful periods), lack of appetite and constipation. Today, cupping therapy is widely used in Chinese hospitals, where it is considered a cornerstone of traditional Chinese medicine (TCM), and has been recognised as a formal treatment since 1950. Celebrities such as Gwyneth Paltrow and Michael Phelps have also sparked interest in the therapy after baring its tell-tale circular marks at high-profile events. “While the techniques and type of cup used can vary, one of the…

Thanks to my previous lousy taste in relationships, I often felt neglected and devalued. When I eventually erupted in frustration, my partner at the time was then subjected to a laundry list of “everything I’ve done for you”. We’ve all been guilty of keeping score. But having a running tally of everything we’ve done, and then expecting like-for-like value return, is corrosive – not just to our relationships, but also to our sense of self. No one wants to feel that we’re saving receipts so that we can make an expense claim when we decide to voice our frustration or try to get what we want. Keeping score doesn’t have to be a response to being undervalued by the other party. While we undoubtedly find ourselves noticing shortfalls due to…

Heart pounding? Shallow breathing? Tired? If this describes how you feel a lot of the time, it may be that you have an anxiety disorder. Anxiety is a normal stress response that can protect us from harm, but when feeling anxious becomes a daily occurrence, it can escalate into a real problem. This level of anxiousness means that you’re constantly ‘primed’ and expecting impending threat, and this can negatively affect your daily life in a number of ways, including difficulty in concentrating, irritability, fatigue and panic attacks. A variety of factors can increase the risk of anxiety disorder. Anxiety affects twice as many women as men, and age also plays a part, with the greatest risk for those aged 10-25. Research also shows that children who are shy or who…

THE PEEL DEAL If you want to save time and reduce waste, don’t feel that you have to peel all of your vegetables. Instead, give them a good wash and then you can include them as normal in your recipes, whether blended, roasted, boiled or blanched. The skins often have the most nutrients and bring added flavours and textures. Plus, who wants to spend hours peeling? BLEND IT I am a big fan of blending. If you have food that’s seen better days, give it a whole new lease of life – and a fresh flavour – by blending. Make hummus, dips and sauces with wilting vegetables and add plenty of garlic, lemon juice, olive oil and pulses, or anything else in your cupboards that needs using up. Great for…

With thousands of operations scrapped earlier this year, the crisis in the UK’s National Health Service is hitting patients hard. For the past few years, online petitions have been doing the rounds, warning Secretary of State for Health and Social Care Jeremy Hunt of imminent breaking point. If that point is nearly here and not going away any time soon, what can each of us do to take control of our own health? Well, as it turns out, quite a lot. The big stuff is best left to the experts, of course, but much of the rest is up for grabs. It’s a question of educating ourselves and tuning into our bodies. ‘Listen to the whispers and you won’t have to hear the screams’ – this Cherokee proverb sums it…

Every day at 1:35pm, a little app on my phone sends me a cheerful notification telling me that it’s time to write in my journal. Each time, without fail, I ignore it and swipe it away. I am, to my frustration, inexplicably bad at doing this thing that I love. Ask me about my passions and writing will always be up there in the top ten, alongside gin, my friends, photography and whatever dress I’ve just bought. But unlike my other interests, I am painfully reluctant to put words to page. It began in school. I was thoroughly convinced that every woman had a specific Talent, and that mine was going to be the written word. In primary school I would sneak home empty exercise books to fill with my…

If you’ve ever thought there’s too much mess and expense associated with screenprinting, think again. Craft presenter Stephanie Weightman’s new Screen Sensation printing system makes this detailed technique more accessible and streamlined, while retaining the same smooth results on a variety of surfaces, from card to fabric to wood. Whether you choose the 12x12 unit or the 7x5 Compact size, your kit will include a base unit, frame and squeegee to pull ink with. Screen Sensation custom designed screens are available in lots of themes. Here, we’ve used ‘Festival’: 1. Select the mesh design you would like to print and make sure everything you need is within easy reach. 2. You can print isolated areas of the design by ‘masking off’ with paper: this will act as a barrier to…

MIRANDA SOFRONIOU Miranda is an illustrator from London currently based in Melbourne, Australia. She experiments with traditional drawing and painting techniques to create playful and engaging designs which celebrate colour, pattern and nature. From her travel experiences, stories and sketches she has collected and created, Miranda strives to evoke a sense of exploration and wonder in her whimsical hand-drawn style. @miranda_illustration BETT NORRIS Bett Norris is an illustrator based in Bristol, UK, where she creates bespoke illustrations, pattern design and typography for print and web. Her work features soft curves and subtle textures, which she creates by fusing traditional drawing techniques with digital technology. Interior design, food packaging and mid-century picture books inspire her work. Away from the studio, Bett’s interests include collecting stationery and reading sci-fi novels. @bettnorris ESTHER…

Photo comp winner! Last month, the theme of our Instagram photo competition was ‘keepsakes’. Thank you for all your entries – we really enjoyed seeing the things that bring you joy! Our winner was Lisa (@lissylou123): “Each of my keepsakes means something to me, although probably not to anyone else,” she writes in her caption. “I used to keep these things in boxes, but having them in printers’ trays on my lounge wall means that I can see them all the time.” Lisa wins a WILDWOMAN self-care box from GozenGirls (www.iamawildwoman.com). See our shortlist of last month’s entries and find our latest photo competition on our Insta (@inthemomentmag). Bake off I bought your magazine last week and felt inspired to try the healthy flapjacks recipe in the ‘Snack Smarter’ feature.…

ALL MONTH–NOVEMBER We already know all about Movember – a month where men grow a mustache while raising money to support men’s health. Now, us ladies can get involved by entering our nearest MoRun. Held at various locations across the country, hundreds of people will be donning their best fake mo’ to do a sponsored fun run. www.mo-running.com 7 NOVEMBER It’s International Tongue Twister Day (yes, there really is a day for everything) – which is very silly, but seeing as laughing is universally accepted as being incredibly good for us, we rather like it. All you have to do to join in is find a willing ear, then pick a peck of Peter Piper or visit a certain sea-shell seller and start reciting. We’re smiling already! 9 NOVEMBER Today…

With one third of Britons now averaging just five hours sleep each night, it’s no wonder that sleep is always on our mind these days. From exhausted mums comparing bedtime battle stories, to those whose minds race when they hit the pillow, good sleep is the one gift that everyone wants. It’s well known that poor sleep has numerous negative effects on the body. These can include headaches, drowsiness, lowered immunity and irritability, and a lack of good quality sleep can also speed up the ageing process. “The body goes through five distinct sleep stages, from light to deep sleep, and then finally dream sleep,” explains insomnia specialist, Kathryn Pinkham (theinsomniaclinic.co.uk). “A combination of all of these stages in sequence, repeated several times during the night, is required for a…

Would you have the nerve to stand up in front of an audience and do a stand-up comedy routine? Or have the confidence to strip off in front of a life drawing class in a chilly village hall? Most of us wouldn’t, but these are just two of the anxiety-inducing things Marianne Power did when writing her new book, Help Me. Marianne made the decision to live her life by a different self-help book every month for an entire year. “I was always reading a lot of self-help books – my friend gave me my first one when I was 24. I would read them and fantasise about how great life would be if I got up at 5am to meditate, or if I repeated affirmations, but then I’d never…

Q Dear Aunt Josephine, talks at me, My brother-in-law is a nice guy but he’s always loved the sound of his own voice and it’s getting worse. He rather than to me, and the conversation always feels one-sided. I’ve started to avoid him, which is a shame because we’ve always got on well in the past. My husband is very easy-going and says to ignore him, and the rest of the family don’t seem to say anything about it (they probably don’t get the chance!). We’re going to be spending Christmas with them all and I can already feel myself getting wound up. How can I talk to my brother-in-law without saying something rude and walking off? Tired Of Being Talked At, Chelmsford A Dear Tired of Being Talked At,…

METHOD 1 Preheat the oven to 180°C/350°F/Gas Mark 4. Make the herbed yogurt by placing the yogurt in a bowl and stir in the herbs and lemon juice. Season with salt and pepper. 2 To make the rostis, cut the sweet potato in half. Microwave half the potato until soft. Allow to cool then peel off the skin. Mash in a bowl. Peel and coarsely grate the remaining sweet potato and apple. Place the grated potato and apple on kitchen paper to remove the excess moisture. Place into the bowl with the mashed potato, egg and almond flour, mixing well. Season well. If the mixture is too wet, add a little more almond flour. 3 Place a frying pan on a medium heat. Press the rosti mix into an 8cm…

METHOD 1 Strip the chard of leaves until you’re left with neat, straight stems – you can use them as greens in another recipe. Cut the stems into 2-inch lengths, discarding any wider, woody sections. 2 Pack them into a sterilised jar, standing them straight up, to work out how many chard stems you will need. 3 Tip the stems back out of the jar into a sieve; shake a large pinch of salt over them. Leave to drain for half an hour then rinse thoroughly, paying special attention to the ends of the stems. Leave to drain. 4 Lightly toast the spices in a dry frying pan and bring the vinegar to a gentle simmer with a pinch of sugar. 5 Pack the drained chard stems into the jar,…

METHOD 1 To make the dressing, place all of the dressing ingredients in a blender or food processor and blend until smooth. 2 To make the salad, bring a small pot of salted water to a boil. Add the farro and cook until tender, 16-18 minutes. Drain, rinse with cold water until cool, then drain well. 3 Remove the stems from the kale. Cut away any tough ends, then finely slice the stems and tear the kale leaves into small bite-size pieces. 4 Place both the stems and leaves in a large salad bowl. Add the avocados, carrots and farro. Add half of the dressing and toss to combine. Add more dressing if desired. Season to taste with salt and pepper. Ingredients SERVES 6-8 For the dressing * 1 stalk…

1 In the morning, before you eat or drink, take your pulse for a minute. Make sure you are relaxed when you take it. Write down your BPM. 2 Chew the food that you want to test for at least 30 seconds, but don’t swallow it. 3 With the food still in your mouth, take your pulse again for a further minute, and record your BPM. 4 Spit out the food and rinse your mouth with water. 5 If your BPM has risen by 6 or more, this indicates a stress reaction in your body, so avoid that food for at least a month before testing again. 6 After a month has passed, gradually reintroduce small amounts of the food to see if you’re able to tolerate it in lesser…

Explaining intuition can be difficult. We’ve probably all experienced having that ‘gut feeling’ when we’ve just known something was the right or wrong decision. But it’s tricky to put a finger on what intuition is – and where those instinctive feelings come from. Experts describe intuition as being ‘unconscious reasoning’. And this unconscious reasoning is being demystified all the time, as business leaders such as Arianna Huffington and even the US military have researched how intuition and our innate ‘sixth sense’ influences our decision-making abilities. Increasingly, artists are using intuition to unleash their creativity. But more than this, some artists believe that drawing intuitively helps us more consciously tap into our ‘higher wisdom’. And that we can all use art to exercise our intuition, too, regardless of our creative skill.…

1 @BLUESTOCKINGBOOKSHELF “Reading is a solitary pursuit, so it’s amazing to connect with other book lovers and discuss our passion,” says US-based Jennifer Lewis, who particularly enjoys classics and literary fiction. “When I discovered bookstagramming, I found my tribe – kindred spirits who are always on the hunt for the next outstanding book. My recommended winter read is Spinning Silver by Naomi Novik – perfect for curling up with under a blanket.” 2 @THEHALCYONDAYSOFSUMMER “I read anything from poetry to biographies,” says Siobhan Graham, who lives in Exeter, south-west England. “For me, bookstagramming is a way to share the joy of books, both what’s on the printed page and the design. Given that it has resulted in collaborations with publishers, personalised notes from authors, co-hosting the annual Bookstagrammy Awards in…

So often in this column I wax lyrical about the joys of remote adventure travel. Of wandering far from the madding crowd, escaping to empty landscapes, answering the call of the wild. But there’s also a lot to be said for the lure of the big city. For the excitement of travelling to a brand new metropolis stuffed with exotic food to taste, winding streets to get lost in and locals living what my friend Nick once nicely summed up as ‘other people’s normal’, a normal that is so fascinating to watch and to experience when it’s vastly different to your own way of life at home. My absolute favourite city in the world is New York, New York. It’s a place where you can be anyone, do anything you…

MELISSA KIMBELL Melissa is a wellbeing writer and bonafide beauty guru, as she’s also the founder of Awake Organics, a family-run skincare brand specialising in natural, organic products. Read more at www.awakeorganics.com Melissa shares her top tips for naturally glowing skin on page 18 JEN SHAW Jen is a writer based in the Forest of Dean, UK, where she lives with her husband, two girls and a Persian cat. She’s an enthusiastic new allotmenteer, a rusty piano player and a fledgling watercolour painter (@jenleeshaw). Jen champions root to stem on page 68 & explores the art of intuition on page 88 CHRISTINE BAILEY Christine is an award-winning nutritionist, chef and author who combines her passion for creating delicious, nourishing recipes with evidence-based scientific research. Read more on her website www.christinebailey.co.uk.…

I set a morning mindset. A calm state of mind is key in my job. I see up to 40 patients every day and I get 10 minutes with every one. There is a massive demographic of people and you never know who will be coming in and what physical or emotional state they will be in. If a patient is stressed, you have to stay calm yourself, otherwise it can make a situation worse. I make sure I walk into the surgery every morning with a calm and happy mindset, accepting that anything can happen but also knowing that all I can do is my best. I let my tension out. I go boxing twice a week. It’s high intensity, so you get that serotonin hit, and it’s also…

Exfoliate Dead surface cells make skin look rough and dry, so exfoliate a few times a week to reveal the new ones underneath. Products using simple ingredients, like raw honey (contains natural glycolic) or mildly granular clays, rice flours or coconut milk powders will slough away dead skin cells without over-drying the skin, and are gentle enough to use frequently. Drink up We lose half a litre of water each day, without taking exercise into consideration. Nutritionist Sandra Greenbank (www.sandragreenbank.com) suggests drinking plenty of healthy fluids, like herbal teas and water, to keep skin cells plump and glowing. Dr Prerna recommends including fruits with a high-water content in your diet, such as melon or grapes. Lock in moisture Once you’ve hydrated, it’s important to keep your skin that way. A…

F*CK IT: THE ULTIMATE SPIRITUAL WAY JOHN C PARKIN Discover the freedom that saying ‘f**k it’ can bring to your every day life (Hay House, £10.99). THE POWER OF NOW ECKHART TOLLE How to live in the present moment to experience joy and quieten anxious thoughts (Hodder & Stoughton,£10.99). DARING GREATLY BRENÉ BROWN Learn to embrace your vulnerability to reveal your true self and have meaningful experiences that give us purpose (Penguin, £9.99). MONEY, A LOVE STORY KATE NORTHRUP Figure out your personal perceptions of money and find ways to achieve financial freedom (Hay House, £12.99). FEEL THE FEAR AND DO IT ANYWAY SUSAN JEFFERS A cultural classic that will help you to face your fears and take control over them (Ebury, £8.99). THE SECRET RHONDA BYRNE Eradicate obstacles in…

A bout eighteen months ago, I decided that life was too short, and that I was going to India to do my yoga teacher training. Let’s back up. I first came to yoga, as many people do, as a way to find a sense of calm. I flitted between teachers and styles, enjoying the classes but not really finding a practice that resonated with me. Then I tried Ashtanga yoga, and everything clicked into place. I finally felt like I understood what all the teachers and the magazines had been talking about, and I would badger my teacher in every class with questions about how to take a pose further, what the Sanskrit names of the postures were, or what reading I could do to understand the philosophy more. Then…

During the winter months, it can be tricky looking after our skin and hair. The arrival of colder days means cosy opaque tights (a very good thing) and funky, woolly hats (even better for a bad hair day), but it can also mean dry, flaky skin as we move from the biting cold wind outdoors into rooms warmed by central heating. So, how can we keep that lovely summer glow going? It’s all about moisture. You’ll be amazed at how drying conventional soaps can be, for example: look instead for handmade soaps that are made from ethically sourced natural ingredients and don’t contain sodium laurel sulphates, parabens and synthetic fragrances. I love the gorgeous Roseum wash, suitable for face, hands and body from LA-EVA, which comes in lovely recyclable glass…

Coffee cups Drink your coffee out of a cup made of coffee! Product designer Julian Lechner developed a formula that allows coffee grounds to be turned into a durable, long-lasting material that is suitable for hot beverages. These Kaffeeform cups are also lightweight, dishwasher-proof, and have a delicious coffee aroma. €19,90 kaffeeform.webshopapp.com Latte bed linen Did you know that coffee has natural deodorising and moisture-wicking abilities? Ettitude did, and they’ve harnessed these properties to make these gorgeous latte-coloured sheets, made from recycled coffee grounds and a bamboo lyocell fabric. They’re super-soft and smooth, and thanks to the coffee, they’ll stay fresh for longer. US $140 www.ettitude.com Recycled logs As the days draw in and we start to enjoy warming ourselves by the fire, consider swapping your wood logs for bio-bean’s coffee logs.…

* START SIMPLE "It doesn’t take a lot of art supplies to start painting," says Betty Franks Krause. "You can begin small, like I did, on 4x6in index cards. Make marks on the cards using just black paint and a brush or stick from the yard. Make circles or lines or squiggly marks without judgement. Think about how you are feeling versus what you are drawing. Then start adding other colours that pull you in. We all have our favourites." * NOTICE YOUR EMOTIONS "Mindfulness can help us hear our inner voice by making us more aware of our responses to things," says Jane Clatworthy. "Notice how the sunshine feels on your skin, how you feel when you see a certain person. When you paint, feel your emotional response to…

London, 1893. Seamstress Esther Tull arrives at the home of Lord Strythe; she has a message embroidered in her own skin and one last job to do before she climbs to the window ledge and throws herself down to her death on the snowy streets. This is how Paraic O’Donnell’s second novel, The House on Vesper Sands, begins. From then, until the very end, the finely-structured plot and intoxicating atmosphere don’t let up for a single page. O’Donnell’s mystery invokes, and lives up to, the masterworks of Victorian sensation literature. Introduced into the mix are a missing vicar called Herbert Neuilly, his uncertain ward Gideon Bliss, a flower girl called Angela Tatton (missing also), a plucky reporter named Octavia Hillingdon, and Inspector Cutter – a gruff detective. All of them…

Carry-on backpack So small, so perfectly formed. Fjällräven’s iconic Kanken rucksack has been a cult favourite since it was first designed in Sweden in the sixties with simple straps and a roomy main pocket. It’s easy to fold up and stash in a bigger bag, making it perfect to use as a carry-on when you’re backpacking or for wearing for a day of exploring a new city. Kankens come in a rainbow of shades and are impossible not to covet. £80 www.fjallraven.co.uk Foldable shoes Anything that folds up teeny tiny makes sense when you’re travelling light, and Cocorose’s quirky flats will easily stuff into a small suitcase pocket (or into their own travel purse) in a jiffy. Their original folding ballet flats are beautifully made in leather and other luxe materials…

Although I’d participated in some 5k ‘Race for Life’ events for Cancer Research UK over the years, I wouldn’t have called myself a runner. Then one year, I decided to do the 10k version. And then the next year, I signed up for a half-marathon. And even after vowing ‘never again’, I found myself signing up for the London Marathon, for Breast Cancer Now. And even after finding that even harder, I signed up again! Someone once said to me that distance running is won or lost in the mind, not the body. At the time, I didn’t understand, and I certainly didn’t believe them. ‘My legs are killing me! My lungs feel like they are exploding – how on earth can I keep this up?’ These thoughts firmly led…