WELLNESS MINDFULNESS HAPPINESS

O O

ISSUE 31 NOVEMBER 2019

Boost your
mood
Simple winter rituals
to help you thrive
Bake Off ’s
Kim-Joy
on how to
ease anxiety

Be spontaneous! Find
wonder in the every day
How poetry can help
us to heal and grow
Discover the joy
of holidaying solo
 BEAUTIFUL CLOTHING
AND ACCESSORIES
woven with stories of Cornwall

seasaltcornwall.co.uk
 welcome

A path to
happiness
T
his month, we are exploring the
theme of freedom – the freedom to be
ourselves, to feel comfortable in our
bodies, to express ourselves physically
and creatively; the freedom to be
spontaneous and say ‘yes!’ to new and unexpected experiences
– and the freedom to say no when we need to slow down and give
ourselves a rest. In our busy lives, where the demands on our time
often outweigh the time we have to give, it can be hard to step back
and own these freedoms, yet they are surely a path to a happier self.
It seems to me that, as individuals, some of these freedoms come
naturally to us, and others we are required to work at. Creative
freedom I embrace with ease – recipes, sewing patterns and craft
projects are all open to interpretation (unique flavour combinations
keep my family on their toes). Yet I can struggle to step away from my
schedule and embrace the unexpected in other areas of my life.
Spontaneity – while juggling the mental load of family, work and home
– can make me nervous; throwing up a checklist of ‘what if this or that
doesn’t get done?’. And yet, I know that most of that stuff doesn’t
really matter, and some of the most wonderful experiences I’ve had
are when I’ve sent the ‘what ifs’ packing and just gone with the flow.
So, this month, I’m working on embracing my freedom to accept the
unexpected and welcome the opportunities that this brings. I hope
you’ll join me.

Kirstie Duhig, Editor

CalmMoment.com 3
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contributors

Behind
the scenes
It takes a lot to make your monthly guide
to a mindful life, and a big thanks must
go to our wonderful contributors…

1 SUZY READING
A mother-of-two, chartered
psychologist, yoga teacher and health
coach, Suzy specialises in self-care,
helping people manage their stress,
emotions and energy. You can join
Suzy’s wellbeing community at
suzyreading.co.uk
Suzy shows us how to adapt our self-care
rituals for winter on page 20

2 CLAIRE MUNNINGS
Claire is a health and wellbeing
journalist interested in women’s issues.
She enjoys writing about ways that
we can reconnect with our bodies
and live more mindfully.
Claire explores the joy to be found in
spontaneity on page 39
5 KATIE ANTONIOU
Katie is a British writer living in

3 CHRISTINE LIU
Finding more eco-friendly ways to
navigate life is Christine's passion. Read
her ideas for a more pared back lifestyle
at simplybychristine.com
Christine shares how she uses
minimalism to stay present on page 78
California. She has narcolepsy, a
husband, a daughter and an extensive
collection of Blue Willow china scored
exclusively from thrift stores.
Katie talks body image and the freedom to
be ourselves on page 46

4 SARAH BAXTER
Sarah is an award-winning writer
and editor (@sarahbtravel) who loves to
explore the world. In the name of travel
journalism, she’s snorkelled with killer
whales, climbed Kilimanjaro, learned to
salsa and a whole lot more.
Sarah discovers the therapeutic power
of Norway's midnight sun on page 98
contents
Cover illustration Harry Goldhawk @harrygoldhawk
wellness
20 Winter rituals: Lift your spirits
through the colder months
28 FOUND Mood-boosters
30 COLUMN Quiet your inner critic
32 QUIZ How self-reliant are you?
39 Spontaneity: Finding wonder in
the every day
45 AUNT JOSEPHINE “I want to
write a book but I’m too scared”
46 Body image: Changing the
conversation
52 RELATIONSHIPS Keeping the
spark alight
54 Yoga: Jessamyn Stanley on why
yoga is for every body
59 HAVE YOU TRIED Kinesiology
6 CalmMoment.com
creativity
62 The power of creativity: Bake Off’s
Kim-Joy on overcoming anxiety
66 COLUMN Break the rules and
discover your own creative path
69 Poetry as therapy: Work through
your emotions on the page
living
78 COLUMN Plugging in to reality
80 My sanctuary: Craftivist Sarah
Corbett’s compact city haven
84 FOUND Style with a conscience
86 A mindful kitchen: How food
reconnects us to the natural world
93 BOOK CLUB Leslie Jamison
discusses her latest essay collection
escaping
98 Norway: Rest and recharge on a
wild island under the midnight sun
104 COLUMN How to cosy up
outdoors
106 FOUND Clever kit for autumn
adventures
110 Holidaying alone: Could it work
for you?
114 LIFE LESSONS “If we want to
stay sane in this world, we’ve got
to return to nature”
 november 2019

“We are wise

to tailor our
nourishing
practices to
respect the
seasons”

CalmMoment.com 7
 WRITE TO US

Your thoughts...
It’s wonderful to hear how our features and ideas have
inspired you. Here’s what you’ve shared with us this
month. We’d love to hear what you think of this issue too...
Our last issue was all about
balance, reflecting on our goals
and finding harmony.

Our promise to you

In The Moment is the UK’s No.1 wellness
and mindfulness monthly, inspiring you
with mindful ways to live a happy and
fulfilled life. Every month we’ll bring you:

Uplifting news and features on

wellness, mindfulness, creativity
and travel that's good for the soul

Honest and informed advice from

trusted wellbeing experts on how to
bring more mindfulness into every
day, feel calm and look after yourself
A promise to be positive, practical,
joyful and fun – never prescriptive –
you choose what works for you
We value kindness, inclusivity,
diversity, integrity and happiness.
Get in touch
@inthemomentmag
Email: inthemoment@immediate.co.uk
calmmoment.com
Seasonal serendipity
The other day I was talking with
my husband about how I couldn’t
wait for autumn (our favourite
time of year) and that I was
looking forward to seeing all
the trees change colour, and who
would have thought that the
same day I would get my next
issue of In The Moment, and
what’s on the front cover?
Autumn trees! Might I also add
the 2020 diary was a lovely treat
– I can’t wait to use it next year!
Hayley, via Instagram
Sharing is caring
I’m a subscriber to In The Moment
and have never enjoyed a mag so
much. I love to keep each edition
and refer back to the articles or
re-read issues when I can. I often
recommend it to clients and
colleagues – I’m a massage
therapist based at a yoga studio
so am surrounded by people
who go on to love it as much as
I do! I’ve also just bought one of
my oldest friends an annual
subscription for her birthday as
I know she will get so much
pleasure from the monthly read.
Michelle Carr, via email
Rainy day read
I came across your magazine in
County Clare, West Ireland, as
the design and matt paper
caught my eye. I had a look
inside and bought it! I love your

8 CalmMoment.com

magazine – all the articles and
especially the illustrations – it's
something to hold onto for those
occasional rainy days. Also, I
abhor those glossy magazines as
I’m aware how much they pollute
our environment, and worms in
my compost heap won’t touch
them – that says a lot! Looking
forward to the next time I see
your magazine in the shop.
Nelleke, via email
Good timing
I’m loving the fact I had your
Summer Mindful Activity Book
from issue 27 to pass the time at
the airport while I waited four
hours for my flight! I absolutely
love In The Moment, it found me
nearly two years ago when I was
facing one of the toughest times
in my life and I feel a huge
moment of joy every time the
new issue lands on my doormat.
Emma Honeywood, via email
Home grown
Your recipe for blackberry and
apple pie kombucha sounds
and looks delicious. And, as luck
would have it, I have apples and
blackberries from my lovely
garden – I’ve been meaning to
have a go at making kombucha
and now there’s no excuses.
Jan Mullen, via Facebook
Get a real taste of the season with
Louise Avery’s recipe online at
bit.ly/blackberryapplekombucha
Back to school
Hannah Bullivant’s column in
issue 29 was perfectly timed for
me. I’d been reviewing my 2019
goals and feeling a little
despondent at my (lack of)
progress as the year was passing
by. But this article rekindled
happy memories of new school
years, fresh mornings with
the first hint of autumn chill in
the air and yes, new stationery.
It made me stop and begin to
consider September instead as
a brand new term, full of new
opportunities to get to where I’d
like to be. I now have a shiny new
notebook and pencil case and am
re-energised for the rest of the
year and beyond!
Sarah Warburton, via email
Reading for wellbeing
I have made a conscious effort
to read more. It is so great for
relaxing the nervous system and
helping us have restful moments.
At night I read my book and
during the day I have chosen
In The Moment.
Fenella Powell, via Instagram
A fresh approach
Just a quick note to say thank
you – I found In The Moment via
social media and it is unlike any
magazine I have read previously.
I feel noticeably more settled as
a result of 20 minutes in your
company. I look forward to seeing
what’s to come in future issues.
Niki Sykes, via email
Good mornings
The morning rituals from
In The Moment and weekly
planning for the week ahead help
me to stay motivated and my mind
feels that bit freer. There is no
better way to start the day than
with mindful appreciation
and reflection.
Beth, via Instagram
letters
The team
Editor-in-chief Jules Taylor
Editor Kirstie Duhig
Art Editor Claire Watkins
Designer Olivia Watkins
Production Editor Alice Salter
Digital Editor Sarah Orme
Contributors
Illustration COVER Harry Goldhawk,
COLUMNS Esther Curtis
Photography Dave Caudery
Additional writing/production Katharine Bennett
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Call: 0117 300 8206
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Marketing & Circulation
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Senior Direct Marketing Executive Joe Jones
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Production
Production Director Sarah Powell
Production Coordinator Sarah Greenhalgh
Licensing
Licensing and Syndication Tim Hudson
tim.hudson@immediate.co.uk
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Need support?
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CalmMoment.com 9
 * Uplifting stories, ideas and inspiration from around the world

Wear and share

e love perusing the rails in

W a thrift shop for some preloved

pieces to add to our wardrobes,
but if your local doesn’t suit your style then
it might be time to head online. A new
collection of clothing e-retailers is carefully
curating and categorising their second-
hand garms, making for a quick and
easy-to-use online shopping experience
(no mindless scrolling) – without the fast
fashion pricetag for our pursestrings or
the environment. Try Patatam, who
offer women’s and children’s clothes in
excellent condition, as well as an option to
sell your former faves to them to be worn
and loved again. Patatam.co.uk

Woofs of wisdom
You can’t teach an old dog
new tricks, but it’s never too late for
us to pick up a learning or two from
our furry friends. In her gorgeous new
book, Life Lessons I Learned From
My Dog (LOM ART, £9.99), illustrator
Emma Block shares her favourites,
from living in the moment to loving
unconditionally. Available now.
10 CalmMoment.com
Home away from home

W
hether you’re a fan of The Holiday or
you'd just like a change of winter
scenery without racking up a huge
hotel bill, a home swap could be right
up your street – or a street on the
other side of the world. The premise is simple – register
with a home swap website (try lovehomeswap.com),
sharing images of your abode, then have a browse of
homes in your dream destination and see if you can find
someone to swap with. Some websites also offer
non-direct swaps, allowing you more flexibility with your
dates and times. The perks? Cheaper accommodation,
more space to relax in and a fully immersive experience
of the country you’re visiting. And if you’re lacking in
inspiration, sit back and let another swapper choose
you and see where you end up.

CalmMoment.com 11
good news
OH HAPPY DAYS
Our pick of great ways to grow your happy in November & December

1
Experiment in the kitchen.
World Vegan Day is back
on 1st November and it’s
the perfect excuse to enjoy
something new for dinner. Try
swapping chicken for tinned
jackfruit to add a sweet,
smoky vibe to your meals, and
embrace the opportunity to
discover new recipes.
Spend a night at
2 a museum. Across
various weekends
in November, museums,
galleries and heritage sites
across the UK will open their
doors for exciting evening
events and unforgettable
night-time displays.
museumsatnight.org.uk

Buy nothing. Friday Take a breather with

3 29th November (also

known as Black Friday)
has a new message: avoid
the stress of pre-Christmas
sales and challenge yourself
to buy nothing for 24 hours,
taking the time to appreciate
what you have already.
buynothingday.co.uk
4 a brew. With the festive
season approaching,
Pukka’s advent calendar is
just what we need to remind
us to pause and recentre.
Featuring a herbal tea for
each day – it may just keep
us relaxed until Christmas.
ocado.com

Learn a new wrapping Grow nuts! Hazelnuts

5 technique. Bojagi is a
traditional Korean cloth
used to wrap gifts. Not only
does it look beautiful, but the
cloths can be reused time
and time again, meaning
it’s sustainable too. Start
collecting your favourite
fabric scraps now!
6 are easy to grow in
soil – The Greenhouse
People (greenhousepeople.
co.uk) recommend starting
your plants in a pot, then
transferring them to the
ground during the winter
months to enjoy nuts in the
autumn for years to come.

12 CalmMoment.com
 Shine bright
With ethical and eco concerns around
the procurement of natural diamonds,
us girls might want to find a new best
friend. Enter lab-grown diamonds –
with the same chemical, optical and
physical properties as natural sparklers
but produced in an ethical way. Try
Made Diamonds (madediamonds.co.uk)
London for gems which are vegan too.

underground
No, we’re not talking trains – something
else is happening in the tunnels below our
capital and it’s far greener than the
District Line! Growing Underground is an
exciting project growing produce 33 metres
below the busy streets of Clapham.
Situated in a former WWII bomb shelter,
it’s the world’s first underground farm,
specialising in fresh micro-greens and
salad leaves. The team’s hydroponic
technology means that the crops can be
grown all year round, offering great
flavour and far fewer food miles than

Photography Amy Humphries

imported veggies, as well as using 70% less
water than traditional farming methods.
Intrigued? Find stockists and book a farm
tour at growing-underground.com

ON OUR SHELF

The Art of Making Memories good memories. Based on a worldwide

Meik Wiking
As big fans of his books on hygge and
lykke, we were excited to see that Meik
Wiking is back with a new book, this
time helping us to create and keep
study on happy memories, this is an
interesting and informative read filled
with tips to improve your memory of
the best experiences of your life.
Penguin Life, £12.99

CalmMoment.com 13
 ON THE GRID
#ragrug
Find inspiration for making your own eco-friendly rag rug from
fabric scraps to brighten up your home this winter

@kay.iffert @breivikdesign
@thefarwoods @raggedlife

Avocad-no
Swap your fave breakfast
green for something more
sustainable with this recipe
from eco-friendly research
group Space10

ASPARAGUS & WALNUT

MASH ON TOAST
Roast 100g (4oz) walnuts in a hot,
1 dry pan and then leave them to soak
in water overnight.

Heat water in a pot until boiling. Take

2 200g (7oz) asparagus and 100g (4oz)
baby spinach and blanch them in the hot
water for 2 minutes before draining and
plunging into cold water.

In a food processor, blend the

3 asparagus, spinach and walnuts
together. Season with a little lemon juice, WHAT IS? DASH
a pinch of cayenne pepper, and a pinch of
salt. Add a dash of rapeseed oil if needed
to create a smooth consistency. Dietary Approaches to Stop
Hypertension is a diet for those
Spread on a piece of crispy toast.
4 Top with paprika and chilli, or an egg.
with high blood pressure,
focusing on whole grains, fruit,
veg and low-fat dairy. American
Academy of Neurology research
Find this recipe, and more, in Space10’s also found that a DASH diet
may reduce the likelihood of a
new cookbook, Future Food Today (Frame,
person developing depression.
£32), which aims to mix up our food habits
to benefit the planet (space10.com).

14 CalmMoment.com
Antiques road show

A
s we continue in our efforts to reduce,
reuse and recycle, more and more of us
are looking to the past to find our future
homewares and accessories. Plus,
spending time perusing antiques and
vintage shops is a lovely way to pass a crisp winter’s
weekend. Not sure where to go? Carmarthenshire
in south Wales has shared their trail of over twenty
antique and brocante destinations, all compiled into
a beautifully-illustrated map that’s available to
download for free. discovercarmarthenshire.com
good news
Red for bed
We know that the blue light from our
phones disrupts our sleep hormones, but
did you know that you can use warm hues
to improve your sleep? Research suggests
that the longer wavelengths of red and
orange light encourage your body to produce
melatonin, which prepares your body for a
deep sleep. Try a colour change light (£19.99,
clasohlson.com) or a pink Himalayan salt
lamp to create a soothing glow.
Photography Demuths Cookery School

Grow your vegan cooking skills

*Sorry, free magazine not available in Australia and New Zealand
If you’re feeling inspired by the vegan
recipes in your free Calm Christmas
magazine* but nervous of a plant-based
Christmas, a cookery course is a great
way to boost your confidence and your
skills. Demuths Cookery School in
Bath offer a fab Vegan Festive Christmas
class with a stunning 3-course menu.
Visit demuths.co.uk for more info.

PODCASTS {to get you thinking}

Freakonomics Radio Headspace TED Radio Hour

Hosted by journalist Stephen Dubner
with economist Steven Levitt as a
regular guest, this podcast explores
"the hidden side of everything" in
enjoyable, accessible and digestible
bites, covering a whole host of topics
from Spotify to the future of meat.
From the creators of the brilliant If you’re a fan of TED talks then
Headspace app, this inspiring this one’s for you. Each episode
podcast talks to athletes, explorers, covers one particular subject,
scientists and entrepreneurs, with from creativity to raising children,
host Georgie Okell helping us to compiling extracts from multiple
understand how we can use TED talks, as well as interviews,
our minds to achieve more. to delve a little deeper.

16 CalmMoment.com
 WHAT I DO

Anna Whitehouse,
AKA Mother Pukka,
is the founder of the
Flex Appeal campaign
“As a working parent, I was often
running late and I ended up feeling as
though I wasn’t living, just surviving. I
asked my employer for some flexibility,
and they said no, as it would open the
floodgates to others seeking to do the
same thing." Anna decided to take
action. The next day, she quit her job
and launched Flex Appeal – a movement
promoting flexible working for all.
The issue is about more than just
changing your work schedule, says
Anna, we need to shift the way we think
about flexible working. “Even if people
have it in place, they're often worried
that if they apply for a promotion, they
may lose it. It shouldn’t be something
you have to earn; it should be available
for everyone,” she says. And that’s key
for Anna; that flexible working isn’t just
for parents, it’s for anyone.
The benefits aren’t just for the
employees either. “There are lots of
case studies and statistics showing
that businesses who are offering more
flexible working practices are actually
more productive, and their employees
are staying with them for longer,
helping them to both make and save
money,” Anna explains. She advises
presenting this kind of information to
your employer. “Go in with business in
mind,” she says. “Don’t get to the point
where you’re saying ‘I need this’ – do it
before it gets to that."
Find more of Anna's tips on working
flexibly at motherpukka.co.uk

CalmMoment.com 17

Rest
RELAX
Find a moment or two of calm with a little help from Ricola
ith our hectic schedules,
W sometimes it can be hard
to find the time to relax
and unwind. Small moments of calm,
peppered throughout your day can end
up making a big difference though –
even something as simple as taking a
minute or two out to enjoy a comforting
Ricola herbal sweet.
From intoxicating sage and
peppermint, to soothing mallow and
elderflower, Ricola contains a unique
blend of 13 Swiss-grown herbs. Emil
Richterich, the company’s founder,
created this signature blend 80 years
ago with wellbeing in mind – growing
the herbs in the fresh pure air of the
Swiss mountains.
Fast-forward to today and Ricola are
just as committed to the wellbeing of
people and the planet. Available in
handy pocket-sized packs in a variety
of naturally refreshing sugar-free
flavours including zesty LemonMint,
Elderflower, Mountain Mint, Herbal
ADVERTISEMENT
FEATURE
Caramel and Cranberry, it really
couldn’t be easier to reach for a moment
of calm with Ricola.
SOAK AWAY YOUR STRESS
Of course, there are lots of little ways
you can reset each day. Take the
humble bath. There’s nothing quite as
rejuvenating as sinking into a warm
bath at the end of the day. And, as the
evenings grow longer, soaking in the
tub with your favourite page-turner is
the perfect way to relax and unwind.
Next time, why not make it a real
self-care moment by adding your own
sweet-smelling herbal bath salts?
Ricola knows all about the calming
properties of herbs, so who better to
come up with a quick and easy way
to make herbal bath salts for a lovely
spa experience at home. Try making
some now and indulge in a self-made
moment of calm.
8S½RHSYXQSVIKSXS ricola.com
Create your own
fragrant herbal
bath salts at home:
PREPARATION TIME:
5 minutes
MATERIALS:
• 1.5kg dead sea salt
• 40g mixed dried herbs,
such as mallow leaves,
IPHIV¾S[IVLSPP]LSGO
blossom, cowslip, plantain
• 10 drops each of
essential oils, such as
peppermint, eucalyptus,
lavender, lemon
EQUIPMENT:
• Storage jar
INSTRUCTIONS:
Place the salt in a bowl
and mix in the herbs.
Next, add the essential oils
and mix well. Spoon the
herbal bath salts into one
or more airtight storage
jars. When you’re ready
to use, simply add a cupful
of the bath salts to your
bathwater for a relaxing
bathing experience.
Ricola sweets are available to
buy online at ricola.com and
ocado.com and in store from the
confectionery aisle at Holland &
Barrett, Waitrose, Sainsbury’s,
WHSmith, Morrisons, independent
health food stores and pharmacies.
 wellness
Winter rituals to lift your spirits
Nurture your self-reliance
Discover joy in spontaneity
Body image: changing the conversation
Why yoga for every body
wellness
Winter rituals to
lift your mood
For some of us, the arrival of winter marks the
start of a season of low mood, but there is joy
to be found in the colder months too
T
here is undeniable beauty in every
season but as winter descends, the call
to hibernate is real. While the building
blocks to wellbeing remain the same
all year round, including movement,
nutrition, environment, rest, play and social
connection, we are wise to take our cues from
Mother Nature and tailor our nourishing practices
to respect the energetic flow of the seasons.
There are delights intrinsic to winter – the play
of light through bare trees, crisp frosty mornings,
wrapping up in warming layers and the festivities
of Christmas and New Year to anticipate and savour,
but plummeting temperatures and diminished
daylight can leave us all feeling depleted, down
and demotivated. We need to proactively build
a self-care toolkit to buffer ourselves from low mood
and fatigue, or the depression experienced by the
6% of Britons with Seasonal Affective Disorder
(SAD). Even simpler, we can look at ways to switch
up existing daily routines to help us feel brighter.
20 CalmMoment.com
Words: Suzy Reading
We all know that gloomy weather has a tangible
effect on our minds and bodies but what are the
mechanisms at play? The impact of sunlight on mood
via vitamin D absorption, regulation of circadian
rhythms and production of serotonin is widely
known, but less commonly appreciated is the effect
that temperature has on our posture. The body
steels itself against the cold, as seen in wrapping the
arms around the body – rounded spine, a downcast
line of sight and often a clenching in the jaw.
Research has shown that the way we hold our
bodies has a powerful impact on our mood and
energy levels, with a tall, upright spine, open-hearted
chest and a relaxed swinging action of the arms
giving us access to a feeling of optimism and zest.
Conversely, the posture we adopt when we brace
ourselves against the cold lowers our energy level,
our mood and makes it easier to recall negative
memories. It’s also hard to breathe deeply in this
body position – so perhaps the mantra here should
be, ‘When we breathe better, we feel better’.
 self-care

CalmMoment.com 21
wellness
Move for mental health
As an antidote to the posture we adopt in
wintry weather, stand tall, look up, soften
your eyes, jaw, shoulders and hands and, if
you’re walking, move your arms with your
gait. Try these heart opening stretches to
improve your posture and your state of mind.
Chest stretch: Stand with your right-hand
side by a wall, raise your right arm to the
same height as your head and place your
right palm flat on the wall. Slowly orientate
your feet and body away from the wall until
you feel a comfortable stretch through your
right arm and into the right-hand side of your
chest. Take five slow, deep breaths into the
stretch before changing sides. Or, give the
‘chicken wing’ shoulder rolls a go! Place your
fingertips on your shoulders, then as you
breathe in, circle your elbows forwards and
up. As you breathe out take them back and
down. Repeat it six times and feel the
freedom it creates.
The colder months provide us with the
opportunity to try some indoor classes – the
more heat the better. Think spin, HIIT or hot
Turn drinking a cup of
something hot into a
ritual to warm the soul.
22 CalmMoment.com
yoga. Take a buddy and get fit together
rather than habitually opting for socialising
over meals or drinks. If the gym isn’t your
thing, keep it short and sweet and head out
for a quick jog or brisk walk. Half the battle
during winter is to make sure you’re kitted
up, so wellies, warm coats and layers are an
investment that make movement in nature’s
beauty accessible all year round.
If you prefer to bunker in, there are still
plenty of ways to move. Try exercises that
create heat from within like squatting or
lunging movements, or this abdominal
exercise: lie on your back with your knees
bent, feet flat on the floor and arms by your
sides. As you breathe in, let your whole body
relax. As you breathe out, press your palms
and your feet down into the floor and feel
your tummy muscles leap into action.
Repeat 10 times, feeling how this connects
you with your personal power.
When energy is low, opt for floor-based
yoga or stretches. It doesn’t take any effort,
but you will feel so much better for having
released your body.
Warming rituals of nourishment
Come together with family or friends and
enjoy the warmth created by cooking stews,
soups and pies. Observe and respect natural
inclinations for seasonal food and make the
most of local seasonal produce. The ritual of
a cup of tea has pride of place in winter.
Choose a cup you love and savour a few
minutes of relaxation, or if time is short, just
a few mindful sips can recharge you.
Harness the therapeutic power
of your environment
Turn to your home environment for comfort.
Make it inviting with fairy lights and candles,
invest in a robe in a colour and texture you
love, and use rugs, throws and cushions to
maximise cosiness. Bring nature therapy
inside with potted bulbs and house plants
or use a dawn simulation alarm clock to feel
more in sync. To make the most of the
shorter days, gaze at the stars for a dose
of mindfulness and awe.
 self-care

CalmMoment.com 23
wellness
Soothing rest and play
Cold mornings can make it hard to get out
of bed. Ease yourself into your day by first
rubbing your hands together to create heat
and cupping your eyes. Sit for a minute,
feeling your breath, the sensation of touch
and the warmth of your hands. Add some
zesty scent to your morning ritual, a spritz
of room spray or simply pay attention to the
scent of your shower gel or moisturiser. As
an alternative to screen time, opt for a TED
talk, audiobook or podcast to relax your
body while you nourish your mind. Turn
to card games, nature bingo, jigsaws or pick
up the craft of knitting to keep engaged in
the moment. If your body-mind is calling out
for rest, respect the fallow time of winter
and listen to it. Try out a ‘yoga nidra’ –
a guided relaxation exercise. You can get
super comfy using a weighted blanket and
an eye mask to let the outer world drop away.
And finally, a warming bath is the perfect
way to close the day. Add lavender oil to aid
physical relaxation and use the mantra:
‘I release what I no longer need’.

Make time for soul food

While we may feel like hiding away, social
connection feeds the soul, so make the effort Knitting keeps us in the
moment while we relax –
to meet up in the real world. Make a date and try it in a class and connect
take in some theatre, an art exhibit or try with new people too.
your hand at a new skill with a class.

Signs to look for

If you’re concerned that you might be
experiencing SAD, seek support from your
GP. There may be an onset of the following
symptoms beginning in September and
culminating in depression and anxiety in
December, which may persist until
springtime. Signs include difficulty waking,
low energy, lethargy, craving carbohydrates, Suzy Reading
Suzy specialises in self-care,
increased hunger, increased sleep, weight
helping people manage their
gain, difficulty concentrating, diminished
stress, emotions and energetic
libido, social withdrawal, depression and bank balance. Her latest book,
anxiety. To some extent we all feel a touch of The Little Book of Self-Care
these things but for sufferers of SAD it can (Aster), features 30 practices
feel impossible to meet the usual demands of to help soothe the body and
life and intervention is vital. mind (suzyreading.co.uk).

24 CalmMoment.com
FEEL
BRIGHTER
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WITH
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MOOD
Take this powerful herbal medicine to aid the symptoms
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With the active extract St John’s Wort, HRI Good Mood provides you with the
strongest daily dose available. HRI Good Mood is a traditional herbal medicinal
product used to relieve the symptoms of slightly low mood and mild anxiety.
Based on traditional use only. HRIherbalmedicine.co.uk
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wellness
Lift your spirits
The approach of winter can leave us
feeling low, so here we’ve gathered
together a few of our favourite
mood boosting products

28 CalmMoment.com

Wake up well
With the arrival of darker mornings,
getting up and out of bed can become
a daily challenge. The Lumie Bodyclock
Shine 300 helps by mimicking the light
and colour of a real sunrise, so when you
wake you feel properly refreshed. And,
regulating your sleep-wake cycle has
been shown to boost energy and mood.
£129 lumie.com
Uplifting aroma
Infuse your space with a renewed sense
of calm and positivity with the help of this
Neal’s Yard aromatherapy blend. A mix
of stimulating black pepper, refreshing
grapefruit and uplifting jasmine, the
aptly named Optimism is designed to
help balance your mood so that you feel
lighter and brighter.
£15.50 nealsyardremedies.com
Natural remedy
HRI Good Mood contains St. John’s Wort,
and this traditional herbal medicinal
product is used to relieve the symptoms
of slightly low mood and mild anxiety.
Available at Boots, Holland & Barrett,
Morrisons and ASDA.
(Always read the label and consult your
doctor for personal medical advice.)
£8.99 hriherbalmedicine.co.uk
Morning brew
Nothing can beat that first cup of tea
to start the day right. Even perkier than
your usual brew, Tea+ Energy Vitamin
Tea helps to reduce tiredness and aids
energy release throughout the day.
Blended with Yerba Mate, vitamin C
and ginseng, each cup is flavoured with
refreshing raspberry and pomegranate.
£3.95 hollandandbarrett.com
found
Mindful making
As any knitter will tell you, working up a
simple project is a great way to find your
flow and really be in the moment (even
when low mood saps your motivation).
Plus, once you’ve completed the Freya
Fingerless Gloves kit, you’ll have a cosy
pair of mitts to keep you warm as you
soak up that vital midday sunshine.
£23 stitchandstory.com
Happy balance
Regular yoga practice can help improve
energy levels through the winter, so
get set with the soft yet grippy 'Aadrika'
Combo Mat/Towel from Yoga Design
Lab. Compact and lightweight, it's ideal
for home or class. Made from natural
tree rubber and recycled plastic bottle
microfibres, it's machine washable too.
£64 yogadesignlab.com
CalmMoment.com 29
wellness
Yes, you can
Take on your internal critic and trust in your own abilities –
with a little thought you’ll soon change ‘I can’t’ into ‘I can’
Words: Harriet Griffey / Illustration: Esther Curtis
T
he ideas we internalise about ourselves can
be both positive and negative, but when
these affect our self-belief, we can struggle.
Positive self-belief comes from challenging our
internal critic and taking steps to fuel confidence
in our own judgement, skills and abilities.
When car manufacturer Henry Ford said,
“Whether you think you can, or you think you can’t,
you’re right,” he summed up how potent and self-
fulfilling that internal critic can be. Put like this, it
seems relatively easy to change, just learn to think
more positively and the problem’s solved! But in
evolutionary terms we tend to be wired towards
negativity because our survival may have once
depended on being risk averse, so it can take time
and practise to reinforce the positive. But how?
Some of the critical and self-limiting things we
tell ourselves start with the words I can’t, I’m not,
I shouldn’t, and, What will other people think? All of
which applies a brake to our thinking and our
efforts, making it all too easy to fall into the trap
of negative self-beliefs. One place to start is by
challenging our knee-jerk negative reactions and
instead, respond a little more thoughtfully.
Imagine this. Rationally, you know you have all
the training and experience for that wonderful
new job. You have all the qualifications, skills and
experience they ask for, you can tick every box but
there’s still something holding you back. There’s a
small insistent voice in your head telling you I can’t
and you justify this by thinking there’s probably no
point because there’s bound to be someone else
better than you for the job. Unless this self-criticism
is challenged, it chips away at your self-belief.
We recognise self-belief in others. We can see
that the friend who goes on a first date, has a great
time but receives no call the next day, doesn’t
automatically wail “What’s wrong with me?”. She
has positive self-belief. We recognise it in others
when they accept a compliment gracefully, or when
they are willing to admit to and learn from their
mistakes. We can see that someone with positive
self-belief doesn’t need to brag or boast about
30 CalmMoment.com
themselves. And they don’t over-personalise a
situation, either, because it isn’t always about them.
For many of us, anything to do with the word
‘self’ has become associated with accusations of
self-indulgence. We may have grown up always
being told to put others first, or not to get too big for
our boots. And while we might pay lip service to
the idea that being self-confident, self-assured and
having self-belief is positive, we actually retain an
internal belief that this is somehow, well, selfish.
It’s all too easy to reinforce a negative view, but
that would be a mistake. Genuine, positive self-
belief can give us the confidence to stand up for
who we are, where we come from and what we
believe in. Positive self-belief allows us not to be
swayed by the crowd, but to be authentic and
resilient, with compassion and tolerance for
ourselves and others.
The next time something comes up, whether it’s
an event, a new skill or supporting the underdog,
and you think I can’t do that, challenge yourself.
Take a closer look at what is holding you back.
Gear up a little and take it from there. If you don’t
yet have all the skills you need, work out how you
could gain them, or ask someone to help you. Much
of positive self-belief rests in trusting our ability
to weigh up risk and manage failure if it occurs,
because every time we do this, we also risk
success. And each successful step reassures us that
something we thought might be impossible, wasn’t,
and this reinforces positive self-belief. What will it
take to shift that negative to a positive? And will
you take that first small step to achieve it?
Harriet Griffey is a writer,
journalist and author of more than
20 books on health and wellbeing.
For more of Harriet’s insight, read
I Want To Be Confident (Hardie
Grant, £7.99), out now.
wellness
How self-reliant
are you?
Being self-reliant helps us to achieve on our own terms.
Learn how independent you are with our quiz, then
turn the page for a few helpful tips
1 You’ve arranged a holiday
with a friend and realise
you have an extra day that you
could use to explore solo. You:
A Extend your trip by 24 hours and
pursue your dream to live like a local.
B Ask your friend what she would prefer
you to do.
C Go home with your friend, secretly
hoping you get the chance to go back
there one day.
2 While driving down a
country lane your tyre
goes flat. What happens next?
A Grab the spare and start to jack
the car, you’ll be back on the road
in no time.
B Panic, call your partner for
reassurance, then call roadside
rescue.
C Patiently sit in your car, praying
someone sees you and saves you
before it goes dark.
3 There’s a movie out you’d
love to see but your friends
have plans. You decide to:
A Go by yourself and treat yourself to
a bite out beforehand too.
B Ask someone from work to join you
and get to know each other better.
32 CalmMoment.com
Words: Annika Rose
C Only go if a friend comes, so it
looks like you might miss this movie
altogether.
4 How would you describe
your connection with your
family? Are you close?
A Could be closer. I keep in touch but
I tend to spend my time alone or with
my partner.
B Close enough. We see each other
often but I only open up fully to the few
family members I am closest to.
C Very close. We see each other
at least once a week and I share
absolutely everything with them!
5 In a relationship, you think
of your partner as:
A Someone important who I try to make
time and space for.
B My best friend, confidant and partner
in crime.
C My rock, my world, my happiness,
my everything.
6 In a current work project
you’re required to make
lots of decisions. Do you:
A Enjoy the process of being in control
and trust your own judgement.
B Give it a go, asking your boss lots of
questions and checking in every step
of the way.
C Partner up with a colleague so you
don’t have to make any final decisions.
7 It’s been a tough day
and you’re feeling a bit
rubbish. What do you do
to turn it around?
A Switch off everything, make a quiet
space to unwind and put your
self-care into practice.
B Text or call a friend to vent and ask
for their advice on how to handle it
from here.
C You can’t decide, so end up doing
nothing. You’re so overwhelmed and
annoyed you go to bed.
8 A neighbour keeps taking
your regular parking
space. Do you:
A Confront them (nicely), letting them
know it’s yours and suggest where
else they can go.
B Leave a vague yet passive-
aggressive note on the notice board
re: people parking in the wrong place,
just like your sister did when the same
thing kept happening to her.
C Mention it to another neighbour and
hope they say something to the
perpetrator so you don’t have to!

What your answers reveal...
Mostly As
You’re a woman who knows
what she wants!
You operate independently, preferring
to forge your own path, make up your
own mind and go your own way. You
own who you are and the decisions
you make, rarely needing others to
help you choose the next step to take.
Your level of self-sufficiency is
admirable, but don’t let it deter you
from asking for help when it’s needed.
Yes, you can do everything yourself –
but that doesn’t mean you have to!
Remember there are people around
you who love and support you and are
happy to be involved in your life. Can
you balance your solitary style to let
others in every once in a while?
Mostly Bs
You are always striving for
a sense of balance
You enjoy the moments where your
boldest self steps up and takes charge,
making decisions, creating new things
and being confident in your judgement.
Yet this self-sufficient side isn’t
constant and you can struggle with
knowing when to exercise personal
power. Sometimes your confidence
dwindles, self-doubt creeps in and you
rely on others too much. Tapping into
your own sense of purpose will make
it much easier to think and then act
independently. Own your ideas and
actions, trusting your judgements are
the best you can make right now,
and it will serve you well.
quiz
Mostly Cs
You find it easier to rely on
others than to trust yourself
You have a good support network to
turn to and often rely on those closest
to you to be your guide, telling you
exactly what to do when it comes to
anything from food to finances. While
they may have your best interests at
heart, you don’t need their permission
to take action. It’s time to step up
and take a little more responsibility for
yourself. New possibilities will open up
when you trust in your ability to act
independently and make decisions
on your own terms. Start small – grow
your own herbs, make a budget or
pursue a passion project, and notice
how empowered it makes you feel!
CalmMoment.com 33
wellness
How to become
more self-reliant
Learning to rely on ourselves can help
us find independence and the strength
which comes with it, says Annika Rose
W
hen there’s a decision to be made,
such as where to book dinner or
which top to buy, do you
obsessively read reviews, seek
everyone else’s opinion and
question your own choice, (if you actually made one,
that is)? Now think about what happens when life
doesn’t go according to plan. Are you more likely to
take control and find a way forward by forging your
own path, or is your default response a little more
damsel in distress? Making your own choices, taking
responsibility and flexing your independence are all
tell-tale signs of how self-reliant you really are.
Life is full of decisions to be made and settling on
a final answer can bring up a lot of fear. While it’s
important to have a trusted person or a network of
people in your life who love you, support you and look
out for your best interests, over-relying on the
resources of others can cheat you out of the chance
to draw upon your own strengths. Being driven by the
need to seek input, approval, or even the permission
of someone else before making your next move calls
your self-reliance into question and signals there’s
work to do if you want to stand on your own two feet.
34 CalmMoment.com
There’s a lot to be gained from owning your own
choices and striving for independence in different
areas of your life, including greater self-esteem and
a deep sense of satisfaction. When you’re self-reliant,
you believe you have the skills and resources to
handle whatever comes your way. You’re confident in
the choices you make and actions you take, accepting
responsibility for their outcome. Accomplishment
comes when things work out well, and if they don’t,
you trust yourself to move through the challenge in
your own way with the freedom to fix it.
When it comes to your future, someone who is self-
reliant will have the final say. Knowing that the
decision is theirs is empowering. For others, this level
of responsibility seems daunting and comfort comes
only from knowing another person is heavily invested
and choosing your next steps with you, or even
making a decision on your behalf.
Wherever you sit on the self-reliance scale –
whether you prefer to fly solo, or expect to be saved
from your struggles – a sense of balance can help you
to be both self-reliant and well supported at the same
time. The most independent people are less likely to
be rendered helpless, but they do tend to rely on
 quiz

Taking control of your

finances and your life
admin can really help to
boost your self-reliance.

Learn to trust yourself

Permission granted! Do you find yourself naturally
turning to others to seek their permission to
pursue your desires? Instead, grant yourself this
permission: give yourself the ‘yes’ you’re waiting for
and know that it’s okay to make a well-considered
choice and take action in the direction of your desires.

Balance your social and solitary time. Some time

to yourself is useful to reflect and replenish, while
hanging out with others can lift your spirits and
strengthen relationships, and each has their place.
If you like to spend free time solo, try sharing the
experience with a friend. If you’d do anything to
avoid your own company, schedule in some solitude.

Take control of your finances. Sorting out your

themselves alone. That means they usually miss the
chance to include others on their journey.
Having someone you trust to check in with can be
a valuable resource. Listening to another’s insights
and wisdom can be a bonding experience that also
saves you the time and energy it would take to figure
things out for yourself. But pause before you hand
over all of your power to someone else, remember
others can’t always come to the rescue and solve your
problems and you shouldn’t expect them to, so take
this opportunity to consider what is the right course
of action for you. Notice what your gut is telling you
to do, which direction you’re drawn to, and check in
with how you feel about the decision you’re about to
make. By doing this, you can be confident that you are
exercising your judgement in the best way you know
how, you’re capable of choosing and you’re in charge.
If things don’t work out well, don’t panic. Trusting
that you have the personal resources and skillset to
stay afloat for even a little while before being rescued
will be empowering and comforting all at once. It’s
worthwhile being strong enough to support yourself,
but being wise enough to know when it’s time to
reach out and ask for help is even more valuable.
money will certainly make you feel much more
self-sufficient. Check out undebt.it, a free tool
which helps you to create a payment plan to
eliminate debt and get financially savvy so you can
comfortably support yourself into the future.
Challenge expectations. If you’re always the one
to take charge in social or work situations, mix it up
a little! Let your friend, partner or colleague decide
what to do next. See what you can learn when you
let go – and go with the flow!
Turn to the experts. If you’re struggling to connect
with your self-reliant side, try reading books, listening
to podcasts or following the Instagram accounts of
pioneers and change-makers who will inspire you to
believe in yourself and be more independent!
Annika Rose
Annika is a wellbeing scientist and
meditation teacher and the founder of
thewellbeingcollective.com. She has
worked as a mental health professional
in both the UK and Australia and has
two degrees in psychology.

CalmMoment.com 35
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SPOTLIGHT ON
Vitamin B12
For those eating a plant-based diet, ensuring
we absorb enough vitamin B12 is vital, writes
industry nutritionist Egzona Makolli
P
lant-based diets are quickly
becoming the norm for many of
us, but while removing animal
products from our diet is undoubtedly
good for the environment, it can leave
us with a challenge when it comes to
getting enough vitamin B12 as this
vitamin is not present in plant foods.
Naturally occurring in most animal
products, including fish, meat, poultry,
eggs and milk, vitamin B12 performs
multiple (vital) functions in the body.
It is responsible for proper red blood
cell formation, keeping the nervous
system healthy, releasing energy from
food and DNA synthesis.
Thankfully, compared to other
vitamins, B12 is only required in small
amounts – an adult’s recommended
intake is between 1.5 and 2.4
micrograms per day, rising for women
who are pregnant or breastfeeding.
Plus, we can store substantial amounts
of the vitamin in the liver for a period
of around two to four years until it is
needed and can be used in the body.
Therefore, if you are flexitarian, a
vegetarian who regularly consumes
dairy products or have only recently
undergone a change in diet, B12
deficiency poses a very low risk.
As vitamin B12 must be broken
down by stomach acid before it is
absorbed, this risk rises slightly for the
over-50s, as conditions which decrease
stomach acid secretion become more
Fortified foods such
as cereal and plant
milks can provide
plenty of B12.
common at this life stage. For anyone
on a purely plant-based diet, it’s
important to ensure that you absorb
4 tips for getting
your B12
vitamin B12 by regularly eating
fortified products such as breakfast
cereals, bread, certain yeast- and soy-
1 For vegans, aim to
incorporate foods fortified
with vitamin B12 into your diet
based products and some plant milks. two to three times per day.
Current literature shows that these
products are generally reliable sources
of vitamin B12 and can be easily
incorporated into any diet.
2 Seafood sources high in
vitamin B12 include clams
and oily fish such as sardines,
Diagnosing vitamin B12 deficiency salmon, trout and tuna.
is relatively difficult as symptoms
are varied and tend to develop very
gradually. They include a loss of
energy, blurred vision, poor memory,
3 As we only need to
consume relatively small
amounts of vitamin B12, a
tingling in the hands, legs or feet and, standard multivitamin will often
in more advanced cases, personality provide our recommended daily
change. As a result, it can take a long intake and boost levels of other
time to be diagnosed, so if you are useful vitamins too.
concerned about your levels of vitamin
B12, it is advisable to request a blood
test from your doctor. 4 Vitamin B12 supplements
are recommended for
those at risk of B12 deficiency,
including older adults, pregnant
or breastfeeding women,
Egzona Makolli anyone with intestinal problems
(BSc Hons. MSc ANutr) and those who have had
As a nutritionist, stomach surgery. However,
Egzona knows how
always consult your doctor
what we eat affects
before taking any supplements
our overall health
and is passionate
as you need to know the dose
about sharing her suited to your body.
knowledge. Learn
more from Egzona
at egzonamak.co.uk
CalmMoment.com 37
calmmoment.com
The online home of In The Moment magazine

Find inspiration,
expert advice
and a moment of
calm whenever
you need it at
calmmoment.com

@INTHEMOMENTMAG
 wellness

Find wonder in the every day

We often pack our diaries so full we leave little room for
unplanned choices, but are we missing out on moments of joy?
Words: Claire Munnings

CalmMoment.com 39
wellness

W
hen was the last time you ‘popped
in’ to see someone without texting
them first? Or went out with
friends for a spur-of-the-moment
lunch date that hadn’t been in the
diary for three weeks?
In today’s busy, technology-driven society,
spontaneity seems to have gone out the window. We
have apps to tell us exactly which route to take,
synced calendars that keep us up to date with our
family plans, and instant communication methods that
allow our friends to tell us exactly what they’ve got
going on that day. But although this means we can be
more prepared and efficient with our free time, this
level of organisation is not always good for our
emotional wellbeing. Research suggests that being too
busy can stifle our creativity, while a jam-packed
calendar can cause stress and anxiety.
“To plan and strategise is necessary, but you can
take it too far,” explains coach and mindfulness
consultant Alison Callan, co-author of You Are Meant
For More. “When you have too much of a rigid routine,
you can feel really constricted. You’re not open to new
experiences that don’t align with your plan, even
though they could be very enriching. When we look
for opportunities, we rarely miss them, but when
we are stuck in our blinkered view of life-by-diary emotional intelligence and intuition. With regular
only, we ignore the wonders of the world and what exposure to novel experiences we are better at
might pop up.” ‘free-associating’, which improves our ability to
Being open to spontaneous events and allowing our problem solve.
mind time to reflect on things, rather than rushing “The other is that spontaneity is about surprise,”
from one planned activity to the next, can be very she adds. “The emotion of surprise is useful
beneficial for our emotional health. therapeutically (so long as it is a good surprise) as
“For me, there are two specific positive effects on it can switch our brains into the positive connector
our minds from doing things spontaneously,” says life emotions of trust, love and joy. These, in turn, will
coach Naomi Light. “One is that it fires up the kind of trigger the production of the happy hormones we hear
thinking that produces creativity and enhances our so much about.”
Alison agrees. For her, embracing spontaneity
allows us to tap into the sense of awe and curiosity
we have when we’re younger and enables us to really
Naomi Light
experience the richness of life around us.
Naomi is a life coach who
lives in Hampshire, UK with her
“As children we are spontaneous,” she says. “We
husband and three children. She have routines, but we also have imagination, time is
supports people to realise their a mystery and we are always seeking the unknown.
inner strength and overcome This enables us to truly explore the world. As adults,
challenges in their lives. For more however, we have everything planned. We think we
information visit naomilight.com know what to expect from the world around us,

40 CalmMoment.com

Is there an activity you've
always fancied trying but
never got around to? Don't
overthink it, just go for it!
Invite a friend out
for coffee on the spur
of the moment and
enjoy catching up.
spontaneity
Alison Callan
Alison Callan is an award-winning
clarity and success coach, as well
as an internationally accredited
coach and mindfulness consultant
and co-author of the book You Are
Meant For More. To read more from
Alison, visit alisoncallan.com
Declutter your
calendar
Free up some time for more joyful
and spontaneous activities, with this
advice from Alison Callan…
Obligation is likely to keep our calendars full, but being busy with
a blocked-out diary means there is always something to do and
an expectation to meet, and this can be exhausting. To live like this
means we are forever beholden to others and not doing things
for ourselves. Bring more joy into your life by focusing on your
calendar and making it more about your needs and desires.
Plan joy
Create a list of events or activities you’d like to experience
and block out time in your calendar with the intention of
actively following through with these plans. These may not be
spontaneous events as such, but I believe that spontaneity is
something that you have to learn and allow yourself to be
open to. By bringing more joy into your life over the course of
a year (in whatever way you can) you will become far more
receptive to moments of unplanned indulgence.
Block out unscheduled time
Now go into your diary and block out one day a month for you to
do anything you choose on that day. Claim this time – it is yours,
so do not limit it for others. This is designed for spontaneous joy
and you can dive into anything you choose on this day.
Learn to say no
Redefine your criteria for agreeing to commitments. When
someone asks you to do something, ask yourself whether you
really want to go and whether it will bring you joy. There is no need
to answer on the spot, you can take your time to consider the
option. Have some truthful and practised responses ready. It will be
appreciated when you can be honest. You may find the following
useful: “My time is so precious, and although I’d like to be everywhere
and do everything, this is not for me at this time. I wish you much
happiness and success, and I am so grateful that you understand.”
CalmMoment.com 41

Take a walk without
a destination in mind
and enjoy discovering
somewhere new.
how we ‘should’ respond to events and what we feel
about projected outcomes and opportunities.”
But this ‘adult’ way of thinking doesn’t necessarily
allow us to grow and evolve. In Alison’s view, opening
ourselves up to trying new things on the spur of the
moment – much like we do as children – encourages
us to continuously learn things about the world
around us, and ourselves. It can also help improve the
way we deal with challenging situations, too.
“Getting out of the cycles we have created allows us
to increase our resilience to general life,” she explains.
“When we live on autopilot, we allow our routines to
dictate how we respond to situations in a predictable
style, and this limits our allowance for change and
resilience. Life throws many challenges at us and if we
are numb to them through the power of repetition, we
deny ourselves the full experience of feeling,
processing and expansion. By being present in the
moment and choosing our actions instinctively, we can
perceive more and grow emotionally, thereby
becoming stronger for future challenges.
“The experience of enjoying life is living it and not
always planning it, allowing ourselves to be led in the
moment by our feelings and emotions,” she adds.
“These are the things that make memories last and
bring wonderful feelings that overwhelm us with
happy hormones and gratitude for experiences.”
Claire Munnings
Claire is a health and wellbeing
journalist interested in helping
people find joy in their
everyday lives. She loves
writing about ways that we can
reconnect with our intuition
and live more mindfully.
42 CalmMoment.com
Open yourself up
to spontaneity
Try our experts’ top tips if you need
help in being a little more impulsive…
Schedule in some micro moments of freedom
It may sound like a bit of an oxymoron, but this can really help you
become more open to your instincts. “Block out an hour in your
diary for something spontaneous,” Naomi advises. “Don’t plan
any of the details of that hour until you get there and then see
what happens. Ask yourself the question: ‘What would I like to do
right now?’ Then try your best to remove any of the barriers to
doing that thing.”
Decide to say yes
Just as we need to give ourselves permission to say no to things
that don't bring us joy, we also need to allow ourselves to say yes
to things that will! There are times when we say no on autopilot,
when an invitation doesn’t tie in to our schedule or we’re nervous
about something new. But choosing to say yes can introduce you
to some exciting opportunities. “American TV producer and writer
Shonda Rhimes said yes for a whole year and it changed her life
so drastically that she wrote the book A Year of Yes," says Naomi.
"You can try it too – perhaps start with a week of saying yes?”
Try using affirmations
Open yourself up to joy and spontaneous happiness by starting
the day with a mantra. “Use an affirmation such as the following:
‘Something magical is happening today, something magical is
coming my way’ and look out for it,” Alison suggests. “You never
know what might pop up to surprise you, but I can guarantee
you’ll feel excited to find out!”
Go for an aimless journey
Walk simply for the joy of walking. We’re always going somewhere,
or heading in a certain direction, but as Naomi explains, part of
what makes a stroll so interesting is not knowing where you’ll
end up. “Hop off the bus at a stop you have never been to before
or grab your OS map and follow your nose down an interesting
looking path. Make sure you have no destination in mind so that
you can really benefit from the surprise ending,” she says.
Call a friend
Text messaging tools are brilliant inventions and, in many ways,
they have opened up a whole new world of communication.
However, many argue that they have also closed down other
ways of communicating and reduced our real-life interactions.
“The next time you have a random thought of an old friend, pick up
the phone and call them,” suggests Alison. “Or even better – drop
by to see them. If they aren’t there you could leave a hand-written
note like we used to.”
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DEAR AUNT JOSEPHINE
“I want to write a book
but I’m too scared”
Everyone faces fear at some point, but your dreams can only
be realised if you’re brave enough to work towards them
Q
I really want to write a book but I’m too scared
to start. I have been to workshops and courses
and I’ve read every book going about how to
write. I’ve got the plot for my book and I know all the
characters but for some reason I have this massive
block. What if I’m not a good writer? What if the idea is
a load of rubbish? Then I look at all the brilliant writers
out there who are really successful and think, who am I
to write a book? How would I ever get it published? I have
thought about my book for so long but when it comes to
the cold, hard reality of sitting down and doing it, I find
a million and one excuses (haven’t got time, not feeling it,
work takes over). So, it just stays there, stuck in my head.
I’m even procrastinating writing to you. Should I just stick
to the day job and forget all about it?
Can’t write, won’t write, Oxford
A
I’ll tell you something – I really enjoyed
reading your letter. You know when to
apply the drama and tension. You describe
beautifully the existential angst we can all feel at
times and the battle to realise our dreams. What
happens at the end? I want to know more! I am
(half) joking. You don’t think of yourself as a writer
but you’re talking about the fear 99.9 percent of
writers – even the big, famous, brilliant ones – face
at some point. Maybe it’s with one book. Maybe it’s
with every book. It’s almost definitely with the first
book. The only difference between you and all
those successful authors is that they sat down and
got on with it. Because their belief in the book was
bigger than their fear of failure or criticism. They
were more scared of not writing it than writing it.
It is as simple as that.
Having published nine novels myself, I really do
understand how you feel. The one thing I tell
aspiring writers is: don’t compare your first effort
with others’ finished results. Believe me, it takes
a hell of a lot of work and extra expertise to turn
books into the polished volumes you see on the
shelves. You just need to sit down and crack on
wellness
with your first draft. By that, I mean just get the
words down on a page. Writing is like anything:
you need to practise. The more you do it, the easier
it gets and the more accomplished you will become
(though there will always be hard days!).
I like the fact you’re calling it ‘your’ book but you
have to show it that you’re ready and invested.
Make time in your daily schedule to write, even if
it’s only 15 minutes. It should become as much of
your routine as brushing your teeth and eating a
meal. And remember – this should feel like a good
thing. Don’t worry about the other stuff yet. Writing
a book is an amazing achievement. Full stop. It can
be a wonderful journey of self-discovery, or a really
fun hobby. Just enjoy the process and the
experience. You might find that fulfilling enough.
You could also think of joining a writing community
– is there anyone you met from your courses who
could become a writing buddy or mentor?
Whenever I am struggling to start something
new, I always dip into Elizabeth Gilbert’s book
Big Magic. It reminds me why I write – and one
reason is Gilbert’s view that we don’t need a
permission slip to start leading a creative life. Only
you can write your book. The other thing that
always galvanises me into action is her theory that
if you have a really great idea and do nothing with
it, your idea gets fed up waiting and moves onto
someone else. Do you want someone else to write
your story? Thought not. So, sit down, don’t think
about it too much and just start!
Josephine Carnegie holds a
certificate in holistic counselling
and is best known for giving good
advice (@dearauntjosephine).
Ask Aunt Josephine a question by
emailing hello@auntjosephine.co.uk
Unfortunately, Aunt Josephine can’t
enter into personal correspondence.
CalmMoment.com 45
wellness
FR
EE
TO
BE
ME

46 CalmMoment.com

Body image has always been
a source of anxiety for Katie
Antoniou but now she’s changing
the conversation – and so can you
L
ike so many women, I’ve
struggled with my body image for
most of my adult life. I’ve grown
up surrounded by the message
that how we look is important;
that conforming to the slim, feminine ideal is
something we should be spending our time,
energy and money on.
But recently things have begun to change.
I’ve spent the last year actively following
people on Instagram who do not look like 90s
supermodels. Women of all ages, abilities,
ethnicities, sexual orientations and body
types. And I’ve finally started feeling better
about myself. It made me remember when
I was exposed to a real variety of bodies in
the flesh, and how that was actually the most
accepted I have ever felt in my own skin.
I first went to Burning Man festival in 2009
– it’s the largest art festival in the world, held
in a desert in Nevada. It’s a place of radical
body image
inclusion and self-expression, so people are
in various states of undress. To see so many
different types of bodies was hugely
liberating. No-one looked like women on the
pages of magazines; even those with
conventionally ‘beautiful’ bodies had stretch
marks, ingrown hairs, tan lines or blemishes.
We get so used to seeing the air-brushed
and re-touched that it surprises us to find
the ‘flaws’ we see in the mirror every day
are actually shared by everyone else. In the
middle of a hot, sweaty desert, make-up was
used as art; body painting, bright lipsticks
maybe, but nothing to ‘erase pores’ or ‘hide
fine lines.’ And as anyone who’s been around
nudity will tell you, after the first couple of
days, you just stop noticing and realise that
people’s bodies are usually the least
interesting thing about them.
Stories like this are increasingly being
shared on social media and helping a wider
range of people to feel represented and find
safe spaces in ‘real life’ too. Hopefully, every
time someone shares a story of their safe
space, someone else will be encouraged to
find, or create, their own. Read on to meet
six inspiring people in their safe spaces…
CalmMoment.com 47
wellness
Online
Stylist Grace
Woodward appeared
as a judge on
Britain’s Next Top
Photography A J Hamilton
Model but has since
left the fashion
industry and tried to
address air-brushing
culture through her Instagram account
(@gracewoodward). “My mum died from
a life-long eating disorder when my baby
was eight weeks old. I’d been trying to
escape this problem of being obsessed with
your own body and actually ending up just
running in circles. After doing Britain’s Next
Top Model I felt conflicted about the show
and its messaging.”
Grace came to view Instagram as a safe
space for a project revisiting photographers
she’d worked with before, but this time
without any retouching, pre-shoot diets
or special exercise. “As much as I do have
negative things to say about Instagram and
their policing of women’s bodies, putting
myself out there to a public audience was my
first safe space. This is a healing process for
me; I wish every woman would do it; it’s like
facing your greatest fear, like being naked in
a dream, but the reality is everybody
applauds you. I think so many women’s
confidence drops after having children, but
as a 42-year-old woman with a post-baby
body, I WILL be seen.”
Lottie Storey, host of Body Cons, a podcast
which examines body image, feminism and
diet culture, agrees. “I did my degree in
psychology, studying women’s magazines
and self-esteem in the late 90s; I don’t think
magazines have the same power now. We
interviewed Nadia Craddock from the Centre
for Appearance Research (uwe.ac.uk) and she
told us about research-based evidence that
shows the body acceptance and body
neutrality movements on sites like Instagram
do change how we see ourselves.”
48 CalmMoment.com
On my bike
Every time we are
brave enough to
occupy a space
where we don’t feel
represented, it leads
to greater freedom
for everyone. Jools
Walker is the author
of Back in the Frame: How to get back on your
bike, whatever life throws at you (Sphere).
“I’ve made so many wonderful friends
through cycling, but I actually feel most
comfortable when it’s just me and the bike.
Sometimes it can be intimidating, like I stick
out like a sore thumb as it isn’t traditionally
a space where you’d find people of colour.
Jenni Gwiazdowski and I formed a women of
colour cycling group. Some people called us
racist on Facebook; it sucks but we knew
there would be people like that. If anything,
it gives me the strength to continue and
recognise why it’s so important.”
On holiday
Bianca Lawrence
has scars on her
face, back and chest
from medication
which turned acne
into keloids as a
teenager. She has
struggled with
depression and anxiety, but is now sharing
her efforts to be more positive. “The first
time I showed my keloids was in Ibiza
in 2017. I felt free and comfortable,
I wasn’t hiding anymore. I could
be myself. I was surrounded
by supportive friends who
made me feel a lot more
comfortable, and with their
encouragement it was
easier to make a decision
to show my keloids.”
 body image

Curate your feed

Design an online wallpaper that brings
you strength and joy not stress

“What we see and hear repeatedly really matters. We

can’t always control what we’re exposed to in real life,
but we can design an online wallpaper,” says Natasha
Devon MBE, an activist and author of A Beginner’s
Guide to Being Mental: An A-Z. “Go through your feeds
and mute, block or unfollow anyone who is posting
content which makes you feel anxious and insecure.
Seek out positive role models to ensure your feed
is both diverse and celebratory. My recommended
follows are @NerdAboutTown @BodyPosiPanda
@FelicityHarward @JSkyChat and
@TheOneArmedWonder.”
Lottie Storey recommends this
great trick: “The classic test is
to cover up the caption and if the
image makes you feel inadequate,
unfollow. Visuals are so powerful.”
Natasha also challenges us to focus
less on our bodies. “We’re most often
praised for how we look or what we have. We’re
told we’ve lost weight, we look young or have
great shoes, so is it any wonder our subconscious
brain absorbs the message that these are what’s
important? It feels a bit weird at first, but after a while,
praising each other for the qualities which really
matter – humour, bravery, kindness and integrity –
becomes second nature. By complimenting each
other on the qualities that really matter, we provide
a counter-narrative in a world which is designed
to persuade us we are ‘flawed’ and need to
consume in order to ‘fix’ ourselves.”

Katie Antoniou is
a British writer living
in California. She has
narcolepsy, a husband,
a daughter and an
extensive collection
of Blue Willow china
scored from
thrift stores.
wellness

In my
wheelchair “My body serves
Finding a safe space
can be about more purpose than
challenging how
people see you. to be judged”
Hollie-Anne Brooks
is a disability rights
campaigner. “Before On ice
I became disabled in June 2018, I’m not sure Jo Hauge is a queer
I ever felt comfortable with my body. It was – non-binary artist
is – fat and bumpy with the odd hair on my from Norway. Their
neck and scars from self-harming as a latest project,
Photography Noe Warren

teenager on my left arm. But losing my ability ‘Dyspraxia on Ice’

to walk, fighting sepsis once and meningitis came from their love
twice, has shown me that my body serves of figure skating and
more purpose than to be judged by society. a desire to find a safe
I feel most comfortable now, aged 30, when space to be included. “I’ve always loved
I’m on my way to a meeting or out for dinner watching it in the Olympics, even as a child
with my boyfriend; form-fitting dress, high I found all the other sports so serious, but
heels and in my wheelchair. Defying people’s skating was all sparkles! So then I started
expectations of what a disabled woman actually doing it. It made me think about the
should look like is sexy and empowering.” resistance to do physical stuff, feeling that
something as beautiful as figure skating just
wasn’t accessible, was for one body type.
On stage “As a kid, I thought it felt like a really
Nicolette Lafonseca queer sport but actually it has fewer out
also found a safe gay people than rugby. Same sex couples
space to show her can’t skate together. My work is not just
scars and reclaim about rebelling against that but also
her own body. “The about being dyspraxic, putting this
first time I got breast slightly floundering body in
cancer I was 32. I this space. I wanted to
spoke to a burlesque portray not just a dyspraxic
dancer friend about how I felt de-sexualised person doing a thing badly,
by cancer and she suggested a fun beginners’ but to change the rules
course. I was hooked. After my second bout entirely, so you’re allowed
of cancer, post-op but pre-chemo, I wanted to to be different. I feel so safe
make the most of my energy and I performed performing; like I’m not
with my wonky breast to whoops and cheers. there to be desirable,
It made me feel human, like someone who it’s my own choice
wasn’t ill. The confidence from burlesque for you to be looking
spilled over to how I carry myself in a room.” at my body.”

50 CalmMoment.com
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wellness
Keep your spark alight
With a little attention we can weather the seasons and keep
hold of that early-day excitement in our relationships
Words: Natalie Lue
A
fter being with our partner for a long time,
or getting caught up in the daily grind, it’s
not unusual for a relationship to feel like
it’s getting tired. Being pulled in different directions
by life’s competing demands can mean that the
relationship we were once so energised by loses its
spark – and we’re left wondering how to reignite it.
Our relationships take continued investment
of time, energy, effort and emotion in order to
prosper and thrive. When we first embark on one,
we enter into the great unknown, and there’s
a whole lot of getting-to-know involved. Over time,
and as we gather more shared experience, we don’t
have to invest as intensely as we did at the outset.
We settle into a rhythm and hope that we don’t lose
sight of each other.
But sometimes we do miss a beat and lose the
rhythm of the relationship. It’s not that we set out
to, but somewhere along the way we can become
complacent. We can get so comfortable and secure
in our relationship that we inadvertently take it for
granted because we know our partner will be there.
We then shift our attention to work, to the kids,
friends and family, or even withdraw into ourselves.
A relationship pothole that so many fall into is
assuming that we know everything about our
partner, including thoughts, feelings, needs and
wants. We stop being curious. These are easy
mistakes to make; we are human, after all. But it’s
crucial to be mindful of our assumptions and why
we’re making them. Are they true, or is it that
we’re avoiding a conversation with our partner,
or avoiding seeing something that we don’t want
to? We all want to be seen and heard.
Instead of making assumptions, we can create
opportunities to reconnect and be more intimate
by being vulnerable enough to engage with our
partner in new ways.
When it comes to keeping the spark alive, our
minds automatically turn to sex or date nights.
If we’re not having sex often, like we did in the
beginning, or flirting or spending quality time
together, we wonder if this spells doom. (It doesn’t.)
52 CalmMoment.com
Making an effort to express our attraction is
important – after all, it’s what distinguishes a
romantic relationship from a friendship – but we
also experience it when we do things that bring
about that sense of joy in the relationship.
I know, for instance, that if my husband and
I aren’t having a giggle, banter or belly laugh each
day, we’re probably too caught up in other stuff.
Sure, some sexy time or going out on our own
is great for reconnection, but some of my ‘spark’
moments are when we’re about to go to sleep and
are howling laughing, putting the world to rights.
Spending time with our partner – as opposed to
being in proximity to them – asking how they are
and actually being interested in their answer,
showing an interest in what they’re doing even if
it’s not your thing, are ways in which we can show
love. As is hugging and showing affection, making
time for deep conversation (preferably with good
food or great scenery), finding out more about each
other (there’s always more to know) – it’s all good
for the soul of the relationship.
Don’t panic if you feel as if the spark is waning.
Get clear on what that ‘spark’ means to you. Some
people assume that the spark is gone when,
actually, they’ve reached a high level of intimacy
and knowledge of one another, as opposed to being
on a rollercoaster of uncertainty. Sometimes we
think that a spark is being kept on our toes, but this
can also bring turmoil. Say yes to investing in our
relationships and showing love, but also yes to the
magic and intimacy of a shared life where we
weather the seasons together.
Natalie Lue is the author of
five books aimed at helping
overachievers and people-
pleasers break unhealthy habits.
She has been writing her blog
baggagereclaim.com for 13 years.
Follow her on Insta @natlue
relationships
wellness

Yoga is for
every body
Our yoga practice is a reminder that we deserve to be happy,
in this exact moment, because we are already absolutely
perfect, says Jessamyn Stanley in her book, Every Body Yoga
Photography: Christine Hewitt
H
ere’s the thing: I’m fat. And I’ve
always been fat. Well, maybe not
always. I suppose most doctors
would say that I had every
opportunity to be a normal, happy,
thin kid. But instead I turned into a fat, supremely
awkward weirdo.
I grew up in a predominantly white Southern
suburban community [in the US] – and I was the
epitome of a big, black and beautiful African queen
trapped in an ocean of dainty-lipped, pale-skinned
sea nymphs. Though I was always the fattest, the
slowest, and the least athletic, I idolised the
stereotypical beauty of cheerleaders. Despite my
complete lack of natural flexibility and balance,
I tried to join my middle school cheerleading team.
A few years later, I became obsessed with losing
weight. Harbouring sustained hatred for your
body? Yeah, it isn’t a good look. And I don’t think
it’s a stretch to say that my childhood self-hatred
created some very nasty, adult-size emotional
wounds. In retrospect, all of these experiences
directly point to a need for some kind of yoga.
And not as an exercise routine, but as a way to
stop acting like my own worst enemy. It only
took me the greater portion of three decades to
figure that out.
yoga
When I finally found yoga, I was completely
buried under the melodramatic woes of my life.
I was emotionally damaged – love, loss and all
the realities of life had battered my heart and
constructed complex walls around the core of my
spirit – and I’d been trapped under body issues
basically since exiting the womb.
My memories from that first class are like odd
whiffs of random scents. I remember feeling as
though everyone’s eyes were on me. Every gaze
felt like a judgement. “What are YOU doing here?”
the gazes said. “Your fat ass does not deserve to be
here.” I truly believed that I was unfit to be in the
yoga studio. I still don’t know why I didn’t run
screaming from the class. Sometimes I think that
I was in such a bad place that nothing I could feel
in the hot-as-hell yoga studio could be worse than
what I was feeling every other part of the day. So
I didn’t run from the class. I stayed to the bitter end.
As the class gained momentum and we started
practicing the asana, I eventually had to tell my
mind to shut the hell up, and not for any other
reason than the fact that it was SO HARD and I
needed to focus my full attention on not collapsing.
When I found a pose difficult, I became defensive
and prideful. Often I literally stopped practicing
until the next pose. But as I kept coming back to
CalmMoment.com 55
wellness
class I started actually making eye contact with
myself in the mirror; when I caught and held my
own gaze and carefully followed the alignment
instructions offered by the teacher, I forced myself
to stare down every dark thought I’d ever had
about myself. And in the process I was able to
find a sense of comfort in the poses.
My practice helped me transcend the all-
consuming nonsense of daily life. It allowed me
to step outside of my mundane fears, endless
obsessions, and senseless anger. I don’t know
about you, but I’ve never had that kind of feeling
from other kinds of physical exercise. And it’s
because yoga is NOT just exercise – it’s a life path.
And if you allow it, the yogic path will envelop
every moment of your life – every breath, every
interaction, every gaze and every thought.
You see, when westerners talk about ‘yoga’,
they are almost invariably talking about ‘asana’,
otherwise known as the fancy gymnastics-esque
postures that someone in your state is probably
teaching at this exact moment. However, asana
is only one limb of an eight-limbed path, and true
yoga practitioners align their lives in pursuit of
fulfilling all eight limbs, not just asana – things like
breathing discipline, concentration, meditation.
The eight-limbed path of yoga can help us
Yoga has helped Jessamyn
to step beyond the stresses
of daily life and find a new
sense of self-acceptance.
56 CalmMoment.com
answer the questions we spend our entire lives
obsessing over. Not superficial questions: Am I fat?
Am I pretty? Will I get that job? I’m talking about
REAL questions, deeper questions, the ones that
get embedded in our psyches during childhood,
the questions that continue to fester throughout
adolescence, bloom during adulthood and come to
haunt us: What is my worth? Do I deserve love?
What is my purpose? What if my dreams don’t
come true?
Even if you’re an anti-New Age fitness buff with
absolutely no interest in the spiritual side of yoga,
I don’t think you’re immune to the real power.
Because I don’t care how ‘together’ your shit is,
we’re all looking for some answers, for balance,
for peace.
My life madness certainly didn’t end once
I started practicing yoga. But no matter the
circumstances, my practice has been there for me
– even when I couldn’t find a way to crawl off the
ground, when I thought self-hate would be the end
of me, my yoga practice helps me accept the fact
that bad judgement and big missteps are the toll
we pay for being present in our lives. Ultimately,
yoga has made me realise that happiness doesn’t
come when we magically become better people.
The practice is a reminder that we deserve to be
happy today, in this exact moment, because we
are already absolutely perfect.
Yoga is for everybody and EVERY BODY. You
don’t have to be thin and you don’t have to be fat.
You don’t have to be a specific colour or commit
to a specific diet. You don’t have to earn (or have
access to) a certain amount of money. You don’t
have to embody anything other than your truest
and most honest self in order to practice yoga. You
don’t have to omit the sadness, the anger, and all
of the other ‘ugly’ emotions that flavour our lives.
You don’t have to be anyone other than yourself.
And I think it’s high time that someone shouted it
loud enough so everyone can hear.
This is an edited extract from
Every Body Yoga by Jessamyn
Stanley (Workman, copyright).
Photographs by Christine Hewitt.
You can also find Jessamyn on
Instagram @mynameisjessamyn
 yoga

You don't have to

look a certain way to
reap the rewards of a
regular yoga practice.
Find a therapist you can trust with
the Federation of Holistic Therapists
(FHT) – ensuring high standards
in therapy education and practice
since 1962.
FHT also holds the largest Accredited
Register of complementary therapists
to be independently approved by the
Professional Standards Authority for
Health and Social Care.

8KUKVHJVQTIWMƂPFCVJGTCRKUVVQƂPFCVJGTCRKUVPGCT[QW
 HAVE YOU TRIED
Kinesiology
Combining elements of Traditional Chinese
Medicine and muscle feedback, kinesiology
restores balance and improves health
Words: Karen Young
K
inesiology is a complementary
therapy that combines
elements from the ancient art
of acupuncture with techniques
originally used by chiropractors.
However, instead of using needles or
manipulation, the kinesiology
practitioner holds various acupressure
points on the client’s body to bring
their energy system into harmony and
balance. This supports the body’s
innate ability to heal itself, allowing
the client to reach their full potential,
physically, mentally and emotionally.
There are different types of
kinesiology, but central to each is
a muscle response testing technique
that ‘asks’ the body’s subtle energy
system what it needs to address any
imbalances. Like acupuncture, it is
based on the principle that energy
runs throughout the body along
channels called ‘meridians’ and if this
energy gets blocked or imbalanced, it
can affect our health and wellbeing.
Kinesiology practitioners believe
that many factors can affect a person’s
energy system, from food sensitivities
and environmental factors, through to
trauma, fear, phobias or limiting beliefs
about ourselves. The practitioner’s
role is to extract information from the
body to identify these stressors, where
they are impacting the body’s energy
system, and then help restore balance.
“During a typical kinesiology
session, the practitioner will apply
light pressure to one or more of your
muscles,” says Franky Kossy, a Health
Kinesiology practitioner, teacher and
FHT member (kinesiologylondon.com).
“They’ll then ask a specific question
and monitor how your body responds.
If the muscle is weak and doesn’t
‘lock’, your body is saying ‘no’ or in a
state of stress, in which case they will
use different techniques until the
muscle is strong and ‘locks’ when
retested, indicating a ‘yes’ response.”
These techniques might include
working specific reflex points on the
head, body or feet; laying the client’s
hands on an area of discomfort;
addressing diet and problem foods;
using flower essences or essential oils;
stress release techniques;
visualisation; or positive goal setting.
“Kinesiology is a very gentle
therapy,” says Franky. “However,
many clients report how intense and
powerful the sessions are, and how
kinesiology has helped them with
other health niggles, which they hadn’t
really noticed until they had gone.”
Sessions typically last an hour
and cost £45 to £125, depending on
the location and seniority of
the practitioner.
The Federation of Holistic Therapists
( f ht.org.uk) is the UK’s leading
professional association for
complementary, holistic beauty
and sports therapists.
Always
seek advice
Treatments should
only be used alongside
standard medical care
and not as an alternative.
Consult a GP or other
health professional
Five first.
benefits of
kinesiology
1 Stress can cause digestive
problems and certain foods
can place stress on the body.
Kinesiology can help to reduce
stress and also identify / realign
potential food sensitivities.
2 Could limiting thoughts be
stopping you from getting
well? Kinesiology can help
to address negative thought
processes that are sabotaging
our ability to move forward.
3 When we are injured, the
body adapts in order
to protect the injured site.
Kinesiology can help to return
the body to normal when it has
got stuck in the same ‘holding
pattern’ after it’s healed.
4 As kinesiology focuses
on restoring energy in the
body, it can be useful for helping
to boost mental and physical
performance too.
5 Kinesiology can potentially
benefit clients who have
experienced a trauma in the
past, without the need to talk
about the event itself.
CalmMoment.com 59
 ADV ERT ISE ME N T

Make it good
Crafternoon is back – so gather with your friends and family for a
bit of folding, gluing and stitching for better mental health

W
ant to reignite
your creativity as
Christmas
approaches?
Maybe you’re looking for
something fun to do with your
loved ones? Thanks to Mind’s
Crafternoon, you can do both
this month, while raising money
for a worthy cause.
The idea is simple: host a
fun-filled afternoon of crafting
and ask your friends to make a
small donation to Mind, the
leading mental health charity in
England and Wales. You could
even raise more funds by
offering a slice of cake, a mince
pie, or a cuppa.
You don’t need to be a
crafting pro to take part. Anyone
and everyone can join in a
Crafternoon. Just head to
mind.org.uk/crafternoon to
request your Crafternoon kit. It’s
filled with templates, recipe
cards, banners, bunting, and all
the ideas and inspiration you
need to hold your event.
On the day, just clear a table,
lay out your materials – then
you’ll be set to host your very
own Crafternoon. The event
takes place on Saturday 30
November but don’t worry if you
can’t join in on that day – feel
free to pick another date in the
run up to Christmas!
Why not try making the
following crafts at your
Crafternoon for Mind?
• Christmas crackers:
Make your Christmas table
extra special this year by
making personalised crackers
for your loved ones.
• Paper house tree decorations:
Deck the halls with these
homely hanging Christmas
tree decorations.
• Hand stitched cards:
Let someone know you’re
thinking of them with these
beautiful cards.
You’ll find templates for all of
these ideas in your Christmas
Crafternoon kit.

Host a get together with a difference.

Get your Crafternoon kit at mind.org.uk/crafternoon
 creativity
Kim-Joy on baking to overcome anxiety
Break ‘the rules’ to find creative freedom
Poetry as therapy – working through
your emotions on the page
creativity

62 CalmMoment.com
 baking

Rising in
confidence
For 2018 Great British Bake Off finalist Kim-Joy Hewlett,
baking was the route to overcoming shyness and anxiety
Words: Sarah Orme / Photography: Ellis Parrinder

L
ast year, Kim-Joy brightened up our
screens on The Great British Bake Off
with her quirky, colourful and
inventive creations. Initially, she
seemed timid and self-conscious,
but her baking skills shone through every week,
winning her a well-deserved place in the finals.
For Kim-Joy, making it that far was a real
achievement, as she’s struggled with social anxiety
for many years. As a teenager, Kim-Joy was so
Kim-Joy's bakes
quiet that she barely spoke at all. She had a close are a way for her
friend when she was at primary school, but when to express
her emotions.
she moved to secondary school at the age of 11,
that friend no longer wanted to hang out with her.
She found it hard to make new friends and
withdrew into herself. “I just started talking less
and less, to the point where eventually it became don’t want to interact with anybody at all,” she
a weird thing for me to talk,” she explains. “So, I says, but moving to a new school at 16 for sixth
just kind of tried not to. I didn’t really talk anymore, form gave her the chance to begin afresh.
because that became normal for me. And I didn’t “I wanted to start a new leaf and start talking
want to do anything that would stand out as to people and reinvent myself almost – and just
‘Oh, look, she’s talking now’. So, I was like: ‘Okay, become myself because I knew I wasn’t myself,”
I’ll just be this person that doesn’t talk then.’ And she says. But she couldn’t shake off her social
I was like that for years and years and years. Apart anxiety. If she was going to meet up with someone,
from when I was at home, then I would talk a lot!” she’d worry about what she was going to say while
Kim-Joy constantly worried about what other she was with them.
people thought of her. Would they judge the sound “Afterwards, I’d reflect on what happened but
of her voice? “I got worried [at school] when I’d do negatively and think: ‘Ooh, why did I say that?’”
the register, about how my voice would come out. she admits. “You just dissect everything. Like
To the point where teachers just looked at me the tiniest thing.” Then she would fret over each
and were like: ‘Okay, she’s there.’ I just gave up.” meeting, picking over everything she’d said
Her social anxiety built up to the point where and worrying that she’d offended her friends
she didn’t even want to leave the house. “You just without realising it.

CalmMoment.com 63

Baking is a great way
to express your
creativity and feel a
sense of achievement.
Although Kim-Joy says that she’s much better
than she used to be, she still feels anxious when
meeting new people. “I still have a feeling of: ‘Are
people going to hate me?’ And it’s so annoying,
because it doesn’t make any sense. When I meet
somebody new I’m okay, but when I meet them
a second time I’m more nervous, because I feel like
now they’re going to really get to know me and find
out that they don’t like me.”
When she started university, she began to bake
for her friends and realised she had a talent for it:
“I didn’t think: I’m going to bake and make myself
feel better. There wasn’t like a purposeful thing
there, but I think it just gradually evolved and
I realised I’m good at this. I make this loaf of bread
and I give it to people and they’re happy, and that’s
quite rewarding. So, I baked more and more.”
As Kim-Joy began to bake more, she found it
became almost like a ritual. She particularly
enjoyed baking bread as it gave her day some
structure: making the dough, leaving it to rise, and
waiting before finally putting it in the oven. “You
can chill out for an hour, because you’re doing
stuff,” she says. “You’re baking.”
Kim-Joy thinks of baking as a mindful activity:
“Baking bread really touches all the senses, doesn’t
it? The smell of it as it’s rising and it’s baking
comes out of the oven. It’s also the feel of it when
you’re kneading it, shaping it – it’s just nice.
“I lose myself for a few hours, so it’s definitely
a very mindful thing to do. And then suddenly,
64 CalmMoment.com
I’ll realise: ‘Oh, my God, the kitchen’s a complete
mess!’” she laughs.
Kim-Joy believes that baking – or finding any
hobby that we feel passionate about – can help us
to feel calmer and less stressed. “I think a lot of the
problem is that people don’t feel productive in what
they do. They do a job that they don’t feel makes an
impact. And then they go home, and they feel that
they don’t make an impact. And I think as humans,
we want to be able to feel needed and necessary,”
she explains. “I think we lose that a little bit now.”
Baking allows you to achieve something with your
day, she says, even if it’s just in a small way.
Baking also gives Kim-Joy the chance to express
her creativity. She likes to look for interesting
illustrators on Instagram (@emmablockillustration
is a particular favourite). Her partner owns comic
book shops, so these also help to inspire her quirky
recipes. These days, she carries around a notebook
so she can jot down her ideas on the go. These
colourful influences all come together in her new
book, Baking with Kim-Joy (Hardie Grant, £18),
which is packed full of fun things to make, from
mermaid kitten biscuits to cute ‘pigfiteroles’.
Working on the book and doing interviews has
helped Kim-Joy to grow in confidence. Although
she still has social anxiety, she’s able to look back
and see how far she’s come. “It just stays with you
a little bit and I think over time I can look back and
realise that I think less that way than before. I’ve
got past it to a certain point, but you still have that
voice in your head. You just squash it.”
Tune in, then get
creative in the kitchen
Listen to our podcast with Kim-Joy at
calmmoment.com/podcast (available on all
major podcast apps). Kim-Joy has also
shared three fun recipes from her new book
on our website, visit bit.ly/kimjoybakes.
Baking with Kim-Joy:
Cute and creative
bakes to make you
smile (Hardie Grant,
£18) is out now. Follow
Kim-Joy on Instagram
@kimjoyskitchen
 baking

Baking is an escape for

Kim-Joy, but it's an opportunity
too – to be creative, to be
mindful, and to create a great
ice-breaker for the next time
nerves get the better of her!

CalmMoment.com 65
creativity
Breaking the rules
Are you doing it ‘wrong’? Or do you simply have
your own unique ways of doing things?
Words: Sara Tasker / Illustration: Esther Curtis
M
y daughter is learning to write. She’s
known how to map out the curves in her
name for a while now, but her un-self-
conscious enchantment as she learns to decode
the written world around her has been a joy to
behold. Of course, there are frustrations, too. Today
she’s unhappy with how her S’s come out – taller
and more adventurous than the other characters
on the page. As we sit at the kitchen table drawing
loops and lines together, I recall the weekly
handwriting lessons I had as a girl. ‘Cursive’,
I’ve since come to learn it is called, but at the time
it was just ‘joined up writing’, the next step along
from those wavy lines we scribbled in play.
Most of us can recall tracing dotted shapes on
worksheets, writing line after line of perfectly
formed F’s, C’s and N’s. But my letter F’s never
seemed to conform. In the textbook they were
a pause of a letter – gliding out from the preceding
character but then triggering a break. They were
clear and strong and beautifully legible – but they
seemed such a waste of a tiny micro movement,
and my busy brain was having none of it.
Mine were a looping, swooping, fluid affair. They
dived beneath the line, curled around themselves
only to surge back up and carry momentum into
the next letter, the rest of the word, the following
sentence. For all I tried to brace my wrist and force
my brain to follow the instructions I was given,
those swirling F’s prevailed. And each time, my
teacher would circle them in red pen, telling me to
adhere to the textbook more closely. I was deviating
from the agreed and expected standard, and it was
going to hold me back in life.
In the end I was sent to the headmaster. I wasn’t
in trouble – my teacher just didn’t know if she was
allowed to let me go so far off piste. ‘Ask him if it’s
ok to do your F’s like that. If he says you have
permission, I’ll stop marking you down.’
My headteacher, Mr Clegg, was a kind and
approachable man. I found him in a corridor, away
from the formality of his office, and gained the
necessary permission. ‘Of course!’ he said, most
66 CalmMoment.com
likely baffled to be asked such a small and senseless
question. ‘Your writing looks lovely to me.’
I think of this encounter as time zooms back to
the present, to my daughter sat beside me with
a half-written page, and a half-written mind. I must
have scrawled thousands of F’s in my life since
then, uniquely and joyfully my own. In the first draft
of my book, on my wedding invitations, in the cards
and letters I send to my friends. And always, in the
back of my mind, I remember I’m doing it wrong. It’s
a tiny act of rebellion, a little break from the rules.
We all carry so many of these rules with us in
life, forgetting that often they were set by imperfect
people for imperfect reasons. After all, what works
for one person might not work for the next. My
friend Helen, an illustrator, talks of her time at art
school, and how they were never taught how to use
chalks or oil paints or watercolour. The whole
point, she tells me, was to figure it out for yourself.
Many of us were never given this freedom – but we
can choose to give it to ourselves, now.
There’s an old adage, sometimes attributed to
Pablo Picasso, that says: ‘Learn the rules like a pro,
so you can break them like an artist’. If you’re
holding on to restrictive guidelines; if it bubbles
in the back of your mind when you sit to create; if
it sometimes comes for the ride on the soaring loop
of a letter F that refuses to play by the rules,
I encourage you to just notice it. To gently sit with
it and remind yourself that you’re free to be creative
in any way you like. That actually, it is only in doing
the thing that nobody else tried that we can really
come to make work that is truly our own.
Sarah Tasker is a photographer,
writer and creative coach who
goes by the name Me & Orla
(@me_and_orla). Her first book,
Hashtag Authentic (White Lion
Publishing, £16.99), is out now.
 ROSES from Gudru n

Stockholm | Est. 1976

SHOP ONLINE • ORDER A CATALOGUE

www.gudrunsjoden.com
Poetry as
therapy
Reading and writing poetry can inspire
you to reflect, dream, develop your voice
and grow, writes Leah Larwood

CalmMoment.com 69
 Hollie McNish, British poet
and spoken word artist,
uses poetry to pick apart
her own thoughts.
Photography Kat Gollock
C
reative writing and, indeed, poetry
therapy have become an increasingly
popular route for those looking for ways
to improve their wellbeing. Yet putting
pen to paper in order to process
thoughts and feelings is actually an instinctive tool
we learn very early on.
Over the years, I’ve experimented with writing
short stories, half a novel, a chapter of a memoir,
a third of a screenplay and many journal entries. Yet
for me, the most transformative and enriching writing
form has been poetry. It’s offered a different ‘way in’,
and on many occasions has channelled a new
awareness and fresh insights from my psyche
onto the page.
I’ve also experienced a real sense of achievement
when writing a simple poem. Every word counts.
A poem is succinct, packed with meaning. Unlike
attempting a short story or a novel, it offers a faster
dose of fulfillment – often it takes just a few hours
to write a draft poem.
Poetry isn’t just a vehicle to express your feelings
and opinions, it’s also a way to develop your voice,
identity and character. In short, poetry hands you
your power back, should it have ever left you.
Reading poetry is equally important; the best
poems will inspire you to reflect, dream, observe and
grow. Poetry has, of course, experienced a revival in
recent years. It’s partly thanks to modern poets such
as Hollie McNish, Kate Tempest, Yrsa Daley-Ward
and Rupi Kaur, who are masters (or rather,
70 CalmMoment.com
mistresses) of expressing contemporary concerns
or truths through poetry.
In fact, truth-telling is another reason why poetry
continues to be universally loved. “Hollie McNish tells
the truth in a way that makes us uncomfortable, she
talks about the realities of living and uses her
experiences to write about the caverns in our class
system,” explains Briony Bax, editor of poetry
magazine, Ambit (ambitmagazine.co.uk).
The therapeutic powers of poetry are not limited
to helping us through periods of low mood either.
A poem is also an evocative way to be heard. Writing
just a few lines of poetry can allow you to process
experiences, often leading to new realisations about
yourself and others. Sometimes, a poem is simply
a way to work things out.
“I’ve always written poetry. I guess at first it was
confusion, or anger, or on a lighter level, humour,”
says poet and Ted Hughes Award winner, Hollie
McNish. “I liked working things out through poetry
but having a laugh too. It has certainly helped me pick
apart my thoughts on things and take my time more.
It has also been an outlet of my honest thoughts on
things, a place where I can just write for myself about
whatever I want. What I then choose to share with
other people comes second to that.”
Indeed, writing for yourself is absolutely crucial.
Being unedited allows you to explore what matters
to you. Sculpting your emotions or concerns into
poetry can give your conscious mind a holiday.
It’s a great way to tap into the fountain of activity
‘beneath the iceberg’, within the subconscious mind.
That’s where the ‘gold’ lies. Or, as the Australian poet
Les Murray describes, poetry is “a zoo in which you
keep your demons and angels”.
There are many other poets, myself included, who
use personal themes to explore past experiences.
“I found that using the character of Bluebeard, that
famous wife-murderer, in my fourth collection,
Waiting for Bluebeard, enabled me to write about an
abusive relationship I was in for eleven years,” says
Helen Ivory – a poet, artist, tutor and Eric Gregory
Award winner. “I found myself one day writing about
a character called Bluebeard, which was around

seven years after I had left him. Until that point, I just
had an amorphous dark shadow over that time. How
could I be the woman living in Bluebeard’s house?
“I wrote the poems to understand how, and the
poems began with my childhood and the shadowy
figure of my father. In this way the writing process
was extremely therapeutic for me, though I didn’t
actually think that at the time. I didn’t force myself to
write anything to help me organise things inside my
head, but that’s what happened – I claimed my life.”
As a result, many people have connected with
Helen’s poetry – and her poems have enabled others
to write and sometimes share their own experiences
of domestic abuse too.
So what is it that makes poetry so therapeutic?
“Poetry’s therapeutic value is linked to its
limitlessness,” says Scherezade Sanchita Siobhan
(thetalkingcompass.com), clinical psychologist and
published poet. “You can imagine yourself in newer,
different places and thereby you can be transported
away from the current clutch of worries or anxieties.
You can create a collage for a world you wish to
poetry
Photography Thought Catalog
Reading poetry is as
important as writing –
a great poem will inspire
you to reflect and grow.
Tune into our podcast with
The Poetry Pharmacist
Poet and anthologist William Sieghart has
just launched a new book on the heels of his
best-selling anthology, The Poetry Pharmacy.
Poetry saved William’s sanity as an unhappy
child and it became the thing he shared
when he founded National Poetry Day
(nationalpoetryday.co.uk) on October 3rd, 25
years ago. He is also the founder of Forward
Prizes for Poetry (forwardartsfoundation.org), now in its 28th year.
His second self-help book, The Poetry Pharmacy Returns
(Particular Books, £12.99) is a collection from which to draw solace
and strength. It's designed around modern anxieties, with poems
prescribed to ease the mind. Themes include overthinking, pushy
parenting, anxieties and insecurities, misogyny and political apathy,
with poems ranging from William Wordsworth to Kate Tempest.
Listen to our podcast with William at calmmoment.com/podcast
CalmMoment.com 71

Rupi Kaur is an Indian-born
Canadian poet known for her short,
poignant and easily-accessible
poetry. the sun and her flowers
(pictured) is her second collection.
inhabit without being impeded by the notions
of practicalities and borders.”
That was particularly true for me. I started
dabbling in poetry just before I fell pregnant and
then again when I started suffering from postnatal
depression. As a busy and shattered new mother,
I found it to be a manageable form. Writing poetry
uplifted me in such a way that I was able to break
through the feelings of isolation and grief by
rediscovering my identity. I began to recognise myself
again by communicating my reality onto the page.
Sometimes this was executed with some ambiguity
to the reader, which provided a ‘safe space’ for me
where needed.
During those hazy mornings and difficult nights,
what I was scribbling onto scraps of paper in between
feeds wasn’t poetry. Much of my therapeutic writing
did later transform into poems, but in those early
days, words were fragments from my mind looking
to escape. I captured all the dark thoughts, the things
I couldn’t share with anyone. In fact, it was these most
challenging times that brought a wellspring of
inspiration. The page was a place I could go to make
sense of things. Often, I’d end up finding missing
pieces of the jigsaw – writing things I had no idea
I was feeling or thinking.
Recently, I’ve discovered the power of exploring
specific types of poems depending on how I am
feeling. Scherezade agrees. “Poems come in many
different shapes and sizes. I have used haibun
[a Japanese poetry form which combines prose and
haiku and often includes autobiography] as a format
for clients who have debilitating anxieties or OCD
72 CalmMoment.com
Instant inspiration
Poets love Twitter! Here
are just a few ‘handles with
heart’ to follow:
Emily Berry @no1_emily
Liz Berry @misslizberry
Yrsa Daley-Ward @YrsaDaleyWard
Helen Ivory @nellivory
Rupir Kaur @rupikaur_poetry
Hollie McNish @holliepoetry
Pascale Petit @pascalepoet
Scherezade Sanchita Siobhan
Photography Nicole Honeywill
@zaharaesque
Kate Tempest @katetempest
David Whyte @whytedw
as part of their journalling practice. Elegies [a deep
reflection or lament] can be read and written to
comfort us in times of grief or loss. There is a sense
of companionship I derive from having read a poem
that mirrors my current state of being. This can be
true for others as well.”
That said, I’m a big believer that you don’t have
to fully understand technique or form (the shape
and structure of the poem) to be able to write a
poem or benefit from poetry therapy. Poets and
teachers may argue that there is a great deal that
can, and must, be learned about form, but with
poetry therapy, what’s important is the process of
writing, not the outcome.
These days, there are many opportunities to
explore poetry seriously, for fun or as a form of
creative therapy. There are also countless magazines,
workshops, online courses, poetry schools, masters
programmes, retreats, mentors, grants, competitions
and regional 1:1 poetry clinics to choose from.
The most important thing to remember is to just
write, from wherever is calling. Remain close to what
matters to you, write free but stay true, and let the
process unfold without overthinking it.
Scherezade Sanchita Siobhan
Scherezade Siobhan is an Indo-Rroma
award-winning writer, psychologist and
community catalyst who has published
3 books: Bone Tongue (Thought Catalog,
2015), Father, Husband (Salopress, 2016)
and The Bluest Kali (Lithic Press, 2018).
Find her on social media @zaharaesque
 poetry

“I didn’t force myself to

write anything to help me
organise things inside
my head, but that’s
what happened”

Poet Helen Ivory used the

process of writing to work
through trauma and
understand her past.
Photography Dave Guttridge

CalmMoment.com 73
creativity
Getting started
Want to write but not sure how to
begin? Try Leah’s top tips…

1 CAPTURE YOUR GOLD

Whether you deeply believe it or not, you are
creative and it’s something that can be nurtured.
Keeping a pocket-sized journal to note interesting
thoughts, observations and intriguing phrases will help
you to connect with your creative side.

2 KEEP A JUXTAPOSITION BANK

Try keeping a ‘word bank’ at the end of each
journal, with words and phrases that sound striking
in some way. I love: lollygag, day raw, monochrome,
jabbering, juju, poppycock. In some cases, pairing an
interesting-sounding word with an ordinary object can
feel pleasing: disemboweled motorbike. You can call
upon these for inspiration when you need them.
7 TACKLE TRICKY SUBJECTS
Use your challenges to find good ideas. However,
if you’re writing about difficult stuff that begins to feel
overwhelming, try focusing on the feelings surrounding
the incident or create a safe distance between your
feelings and your writing. Instead of directly writing
about a traumatic event or feeling, use a different

3 FIND A TOPIC
Find a theme or starting point by asking yourself
pronoun, or project your feelings onto something else.

a few questions: What frightens you? What delights

you? What intrigues you? What do you appreciate
about who you are, and others? What do you feel most
passionate about? What makes you cry?
8 FIND YOUR FORM
Don’t worry about form to begin with, but if and
when you get into writing poetry, it's a good thing to
explore. Ask yourself, what appeals to me? A sonnet,
free verse, haiku, list poem, sestina, villanelle? Find

4 DROP PERFECTIONISM
Forget about writing a poem. Forget that it has
excellent guides on form (£3) at mslexia.co.uk

to look or sound a certain way. Write like nobody’s

watching. Write the same way that you speak. Don’t
use expensive words you wouldn’t usually use. If you’re
being you, your inner gold will shine through.
9 BE INSPIRED BY…
Good poems are the best teachers. Try emulating
the same shape and structure of a poem you love.
My first published poem was inspired by Charles
Bukowski's Bluebird – I chose a jackdaw, and instead of

5 OIL YOUR SUBCONSCIOUS

Try some ‘free writing’. Write for five minutes
without stopping. Write anything and everything that
comes into your head. First thing in the morning just
after you’ve woken is ideal. Next, read it back and look
for the rubies within the rubble. You might even find a
poem, after some editing.
writing about the beauty of the hidden self, I wrote about
a slightly darker and mischievous inner force trying to
escape. If you take a famous poem and borrow its
form or ideas, always give credit: my poem is called
Jackdaw ~ after Charles Bukowski's Bluebird.
Leah Larwood
Leah is a freelance writer, poet

6 LISTEN TO YOUR DREAMS

Our dreams, and nightmares, are designed to tell
us things. Start listening to yours. Keep a dream diary
and trainee hypnotherapist. She's
currently writing her debut poetry
collection, and in 2020 she will be
by your bed and note any interesting insights. The launching a series of workshops
more you can do this, the more you will start regularly linked to dreams and poetry therapy.
remembering your dreams, and the inspiring or Read her award-winning lifestyle
interesting content that comes with them. blog at rootsandtoots.com

74 CalmMoment.com
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 living
Christine Liu on tuning out to tune in
My sanctuary: a compact city haven
Connect with nature in the kitchen
Book club: Leslie Jamison on relationships
living
Plug in to reality
It’s all too easy to make your phone the centre of your world, but being
selective with technology can actually make us feel more connected
Words: Christine Liu / Illustration: Esther Curtis
W
aking up in the morning should be a
gentle process, to the faint sound of an
alarm or perhaps the peak of a sunrise.
Yet I can admit that at the sound of my own alarm,
the first thing I usually grab is my phone (which is
also my alarm). My morning routine then starts as
the screen brightens my face, opening an inbox of
new emails, social media notifications, and things
that the online world begs me to look to.
There’s no denying the power of technology
and its ability to advance our lives, but is it really
making our lives better? The convenience of
a smart phone is in being able to quickly reference
an email or find a new place to eat, and, without
our phones, it may feel unnatural to navigate our
day to day lives as society has developed alongside
technology. Even our ability to think critically and
focus has been crippled as we are often turning our
heads towards screens instead of the outside world.
Though we are promised a better life at the push
of a button, it’s important to remember that
technology was never intended to take away our
lives, but to be a tool. While there are so many
things to consume on our devices, which can easily
take up hours of our day, we can be selective with
how much we choose to look at them.
I recently spoke with a friend who utilises social
media platforms for her work. Previously, she found
herself guilty of excessively using her phone to
reply to the hundreds of comments and questions
she received daily. As a result, she plugged into her
online world but unplugged from the offline. While
her online engagement was great, deep down, she
began to feel miserable and disconnected.
With this realisation, my friend decided to unplug
for six out of every seven days, committing only one
day to social media. She shared with me that in
a matter of months, her audience and engagement
numbers did drop slightly, but she loved the more
intimate setting of a smaller online community,
the decreased pressure of having to post and
respond all the time. Perhaps she forfeited some
of the influence she had in the digital world, but she
78 CalmMoment.com
gained mental peace in the midst of her everyday
life, and it showed.
The experience of my friend is not an unfamiliar
one as I too have had my fair share of social media
detoxes. How many of us have looked at a digital
device in the middle of a conversation? Technology
connects and advances us, but perhaps it’s time to
slow down, reconsider our boundaries, and unplug.
As I’m continuing to minimise my digital life,
I hope you’ll join me in trying out some of the things
that I’ve found helpful. Here are a few to start with:
Remove any applications from your devices that
you rarely use; Consider having an unplugged day
once a week – no emails, computer, phone or TV;
Put a timer on for how long you decide to use social
media – let’s say, 30 minutes each day.
You may also notice that without technology, you
might run into challenges, or opportunities to do
something new with all your free time. Some of my
favourite unplugged activities are: Exploring a new
city with a paper map, simply allow intuition to
guide you; Trying a new craft, recipe, or something
that allows me to get hands-on; Spending time with
friends or family and being present!
With that, I hope my words encourage you to
reconsider your digital life and reflect on how much
time it truly takes up. If you’re like me, time off from
all technology is sure to bring some freedom and
spontaneity to your daily routine, and we could all
use a break from the busy online world. So, unplug,
turn off devices, and perhaps you’ll find that
a satisfying life is already out there waiting for
you, beyond the digital screen.
Christine Liu is a California-
based author and creator who
is passionate about simple, slow,
and sustainable living. Read
more about her lifestyle online
at simplybychristine.com and in her
book, Sustainable Home (White
Lion Publishing, £18), out now.
living

80 CalmMoment.com
 Photography Tom Price for Craftivist Collective
Photography Tom Price for Craftivist Collective

MY SANCTUARY
A compact city dwelling provides a haven for author,
speaker and activist Sarah Corbett
Words: Caroline Rowland

I
t’s often thought that as we progress in life, we a spacious feel, with large windows flooding the room
need to upgrade our homes – moving to bigger with light. The apartments are situated on a main
properties, having more rooms and so forth – road and though most might want to avoid the hum
but for ‘craftivist’ Sarah Corbett, her small of traffic, Sarah says she actually prefers this as the
studio apartment in East London is all she noise makes her feel safer.
needs and she has no desire to upsize. In her line of work, Sarah has discovered that
The open plan space consists of a living area having a haven at home is essential. In 2009, she set
and a small kitchen, with a mezzanine level where up the Craftivist Collective (craftivist-collective.com)
she sleeps, with the bathroom off the sleeping area. with the aim of creating an inclusive group of people
“I love that I can see everything in my space,” Sarah who were committed to using craft as a means to
explains. “I have quite an active imagination, so if make positive change in the world.
I lived in a bigger home, I’d always be worrying that Sarah has been involved in activism all her life.
there was a murderer in the next room!” She even has Growing up in a low-income area of Liverpool, her
a convex mirror attached to a radiator on the lower parents (dad – a vicar, and mum – a politician) were
level so she can look down from the mezzanine, see always campaigning, both for local causes and global
Photography Jenny Lewis for Craftivist Collective

the whole downstairs and know there is no one there. issues such as apartheid in South Africa. At school
Sarah is an introvert and admits she has always and university she continued on this path, which
wanted to live alone. Moving from her family home inevitably led her to a career working with charities
in Liverpool to London 11 years ago, she settled in the and organisations such as Oxfam and the Department
east of the city, and two years ago found her current for International Development.
home in a building which was once the local library. But, as time went by, Sarah found that as most
Despite the small size, the high ceilings provide activism is very extrovert, her introverted personality

CalmMoment.com 81
living
Sarah's life is pretty
hectic, so it's here that
she makes time to relax –
in her favourite armchair
surrounded by books.

Despite changing her approach to affecting change,

Sarah’s life is still hectic. She travels a lot, presents
to groups regularly (a draining activity for introverts)
and she has even penned two books on the subject
of craftivism. She says it can be hard to strike a good
work-life balance. “It’s tough as I love my work and it’s
hard to stop thinking about it. There’s always more
you can do so I’m not great at winding down,” she

Photography (and opposite) Tom Price for Craftivist Collective

admits, “but I do like to sit down with a book to relax.
I get Vogue magazine every month, and if I haven’t
read it within that month and the next copy comes,
it sort of reminds me that I haven’t made time to rest.”
It’s clear that books are important to Sarah – her
flat is filled with them – and she cites them as being
one of the things she couldn’t live without. “I love
being surrounded by books, it calms me down
massively. Some people might see books as clutter,
but for me – maybe it’s because of the paper and
natural fibres – there’s just something very comforting
meant she found the work exhausting and eventually about them. Everywhere you look I’ve got a pile of
she burned out. She knew something had to change, books!” With the constraints of a small living space,
and in 2008, when faced with a long train journey to Sarah says that other than her book collection she
Glasgow where she should have been reading reports doesn’t have room for much else and limits her
and writing emails, she bought herself a cross stitch possessions to work necessities, a few plants and
kit. She describes her thoughts that day as she sat objects that have true value and meaning to her. “I’m
working on the craft: “I immediately noticed that it always thinking, ‘How can I have less stuff but also
calmed and slowed me down. It helped me think more keep the items that I enjoy?’” she explains. “I have
critically and thoughtfully. Then, people on the train a bottle of wine that I got in Paris when I was finishing
were asking me what I was doing and my immediate my book. I drank it with my friends when the book
thought was, how amazing, this is helping me think went to print and now I use it as a candlestick holder.
through how to be a better activist, but it’s also The few objects I have are all very intentional and
creating conversation with people.” have a story behind them.”
This seed of an idea led to what Sarah now does Within her small space, Sarah creates ‘mini
full time – running the collective – giving people the sanctuaries’ for herself when she can – in the
chance to get involved in their projects, selling kits mornings she has breakfast in her armchair with a
and tools and providing free online resources, as well book, in the evenings she often enjoys a candlelit bath
as training up organisations and charities to do their and, now and again, she’ll pull out her folding table,
own ‘craftivism’. While Sarah didn’t coin the phrase invite some friends round and enjoy a cosy meal
(American writer Betsy Greer came up with it in together. She believes a sanctuary can be created
2003), she explains that her personal approach to the anywhere – and even incorporates the concept at her
movement is ‘gentle protest’ – encouraging members workshops and events – making an environment for
to have activism at the heart of everything they attendees to slow down and feel like they are in a safe
create. For Sarah, this form of change-making is much space, infused with positivity and optimism. For her,
more suited to her personality than throwing it is more of a feeling than a physical location. “It’s
milkshakes at politicians or the passive technique of about celebrating the great stuff about life – helping
‘clicktivism’, which involves signing online petitions us to see how we can create more beauty and
or adding to likes and shares on social media. harmony, as well as a healthy world.”

82 CalmMoment.com
 my sanctuary

Craft has helped Sarah

slow down and stay true
to her passion – this print
is a constant reminder.
Photography Jonathan Cherry for Craftivist Collective

In her small space, Sarah

only keeps and collects
items which bring good
memories to mind.

CalmMoment.com 83
living
Fun and functional
If you love Sarah’s simple space, why not
add some colourful touches to your own?
Words: Caroline Rowland

84 CalmMoment.com

Stay the night
If space is limited, then there are lots of
beautifully designed sofa beds around.
Gone are the days of lumpy cushions
and a bad night's sleep – this Haru sofa
bed will fit a snug corner and will mean
that guests can stay in comfort. Add
a contrasting cosy blanket and snuggle
up with a classic movie.
£279 made.com
Read along
Follow in Sarah’s impressive footsteps
Photography Jonathan Cherry for Craftivist Collective
and start crafting towards a better world.
For guidance, make sure to have a copy
of her book How to be a craftivist: The
art of gentle protest in your reading stack.
Her inspirational words will have you
engaging in your own ‘quiet activism’ in
no time at all.
£12 craftivist-collective.com
Paper party
Sarah has crafted some colourful
garlands using paper and card, but if
making isn’t your forte, then check out
Always in Stitches on Etsy. They make
a whole manner of garlands in different
colour combos and shapes, which will
certainly bring a playful feel to your space.
£24.99 etsy.com/shop/
AlwaysInStitchesShop
Words of art
Artworks that are motivational are
perfect for dotting around your home.
Whether it’s above your workspace, in
the bathroom or next to your bed, place
a simple print somewhere prominent so
you view it regularly. Sarah designed this
one in collaboration with Department
Store for the Mind.
£20 deptstoreforthemind.com
found
Get packing
Opting for items that are multi-purpose
is the name of the game for compact
spaces. Vintage suitcases are a super
versatile item to add to any home. Keep
your eyes peeled at flea markets and
car boot sales; otherwise Scaramanga
have a great selection online, like this
Classic Canvas case.
£125 scaramangashop.co.uk
Blue velvet
A comfy armchair is a must for any
bookworm and, if you fancy splashing
out, this cobalt blue velvet version (the
Glen Elrich Chair) will add colour and
luxury to your living area. Be sure to have
a stack of books and a lamp nearby
for late nights when you just can’t tear
yourself from the page!
£1,675 sofasandstuff.com
CalmMoment.com 85
living

86 CalmMoment.com

Reconnecting with the natural world is a tonic to modern
life, says environmentalist and chef Heather Thomas,
and one of the simplest ways to do this is through food
W
hen I was a child, one of my
favourite books was Brother
Eagle, Sister Sky: A Message
from Chief Seattle. It centres
on the belief held by the
North American indigenous people that this
Earth does not belong to us, rather we belong
to it. I would lose myself in the dreamlike
illustrations that accompanied the wisdom
shared by the respected tribal leader, Chief
Seattle. He explained: “We did not weave
the web of life, we are merely a strand in it.
Whatever we do to the web, we do to
ourselves.” More than a century and a half ago
Seattle was making an impassioned plea that
when we harm the Earth, we are also harming
the people who live on the Earth.
Today, in a world where experiencing anxiety
and depression is normal, in which loneliness
has become an epidemic, and where human-
induced climate change and environmental
mindful living
degradation have resulted in, or are
threatening, the extinction of many species
(including ourselves), there are clearly some
loose strands in our web. So, how do we mend
it? Can the business of being human support
abundance for all forms of life? The good news
is that there is scientific, economic, sociological
and psychological evidence which says that we
can. So why don’t we?
Simply put, change can be tough. And the
changes required to build a better world for all
are complex. In my food workshops
(themindfulkitchen.org), almost every week
someone says something along the lines of:
‘Trying to live my values in this world is
exhausting. I want to be the change, but I feel
like I am constantly making compromises. Then
I beat myself up.’ Completely understandable.
However, beating ourselves up is not going to
get us anywhere. Movements that make the
world a fairer place are generally not built on
CalmMoment.com 87
 living
the foundations of fear, shame and self-
loathing. Rather, they are built on our
humility, empathy, wonder, compassion
and, the favourite ingredient which
connects them all – love.
I stay energised by reminding myself
we are living in a world in transition.
The changes required to build
regenerative systems (economic,
energy, food and transport) are much
bigger than I am. Collectively we need
to stop fearing and feeding systems
that do not serve us or the life on
which we depend. Transformation will
result from the accumulation of a
multitude of seemingly small actions. Yet,
we must push the transition towards a
more equitable world for all forms of
life, without fostering unrealistic
Heather Thomas is
co-creator of The
Mindful Kitchen, which
began as a pop-up
eatery in Copenhagen,
Denmark, and now
offers food workshops
with a unique approach
to nature, sustainability
and food. She shares her
time between London
and Copenhagen.
Archaeobotanists have discovered
that flatbread is a staple of human Flatbread
vitality that predates the agricultural
revolution. As early as 14,400 years
ago, nomadic hunter-gatherers METHOD
were making flatbread. Imagine
Combine the flour, salt, oil and oat
foraging for wild cereals, de-husking
them, grinding them with stones, 1 milk in a bowl to make a soft dough.
Sprinkle the work surface with flour,
mixing them with water, kneading
bread and baking it on hot stones turn out the dough and knead for a few
over an open fire. minutes until it’s smooth. Add another
teaspoon or two of flour if it is too sticky.
INGREDIENTS
Wrap the dough in a tea towel
MAKES 4
300g (10½oz) plain flour, plus extra
2 and let it rest in the fridge for about
30 minutes.
for dusting
½ tsp salt
Dust the work surface with flour
50ml (2fl oz) olive oil
185ml (6½fl oz) oat milk 3 again. Cut your dough into four even
pieces, roll into balls, then roll out into thin
1 tbsp vegetable oil, for cooking
rounds (about 0.5cm [¼in] thick).
Spread the oil evenly across a
4 non-stick frying pan and set over
a medium heat. Place one flatbread in
the pan. It will puff up on one side and
when it does, flip it and cook the other
side. If it puffs up too much, pat it gently
to break the air bubble. You are looking
for golden brown spots on both sides.
Keep flipping until you are happy. Use
your fingers as well as a spatula for the
process. It should take around 2 minutes
to cook each flatbread.
Stack the cooked bread on a plate
5 as you make the rest and keep a tea
towel to hand to cover the bread and
trap in the heat.
Recipe note: You can make flatbread in
advance and freeze them. Ensure they are
completely cool and pat them with kitchen
paper to ensure the surface is dry. Stack
them in a freezeproof container, layered
with baking paper, and place them in the
freezer. When you want to use some,
remove them from the freezer to thaw.
Preheat the oven to 150°C/130°C Fan/Gas
Mark 2, then add a drop or two of water to
each flatbread and place in the oven for
about 10 minutes to warm.
Photography Xavier D. Buendia
 mindful living

Photography Xavier D. Buendia

CalmMoment.com 89
Cooking and eating outdoors
can help us to reconnect with
nature relatedness, meaning
that we feel part of, not
separate to, the landscape.
expectations that any of us can behave
as if we dwell in that world already.
Impactful behaviour change begins
with mindset change, encapsulated by
the phrase ‘from head to hands to
habit’. What type of systems would
we create if we all thought of ourselves
as interdependent parts of nature?
The systems that we designed to run
our human-centric world are built on
a dualist assumption: the ‘us’ in the
equation is people and the ‘them’ is
nature. What if we were to reframe
that assumption? Instead of valuing
our human independence from nature,
what if we built systems that instead
recognised the interconnectedness
and, going deeper into Chief Seattle’s
web of life, the interdependence of all
forms of life?
These are the types of questions
that eco-psychologists who study
nature relatedness ask. Nature
relatedness is the extension of your
identity beyond the human realm
(brother/sister, teacher/pupil, athlete/
couch potato… you get my meaning)
to the all-encompassing natural
worldwide web. If you hold a nature-
related identity, when you go for
a walk in the woods you go beyond
admiring its beauty. As you breathe
in the scent of flowers, listen to the
crunch of fallen leaves beneath your
feet, or admire the nobility of the tree
that soars above – you feel as secure
as you do at home, as though you are
a part of the woods.
Researchers have discovered that
the more we begin to identify as being
a part of nature, the more we decrease
our stress and anxiety levels, enhance
our cognitive and creative abilities
and, by default, we begin to adopt
more ecologically beneficial
behaviours. Essentially, identifying
as nature improves our lives and the
life upon which we are dependent.
There is one thing that we do every
day, cannot avoid and most likely
enjoy, which reinforces our identity
When the aubergine first made
its way, via Sicily, to mainland Italy,
people were suspicious of this
new gleaming, purple-skinned
vegetable and named it mela
insana, ‘apple of insanity’, thinking
anyone daring to eat it would surely
go mad. Fortunately, the aubergine
(melanzana in Italian) proved its
worth and is now an essential
ingredient in several Sicilian
signature dishes.
INGREDIENTS
MAKES ABOUT 150G (5½OZ)
2 aubergines (eggplants)
1 tsp paprika, preferably smoked
1 tsp ground cumin
2 tbsp olive oil
2 garlic cloves
1 heaped tsp za’atar (optional)
1 tbsp tahini, homemade if
you can
Juice of 2 lemons
Pinch of salt
Photography Xavier D. Buendia
Smoky
Babaghanoush
METHOD
Preheat your grill to medium, then
1 begin by cutting the aubergines in
half lengthways.
Score the surface, making criss-
2 cross cuts about a third of the way
through the flesh. Place them cut side up
on a small baking tray.
Mix together the paprika, cumin
3 and olive oil. Brush the mixture over
the aubergines (or use the back of a
spoon). Put the tray under the grill until
the aubergine is soft and the juices start
to run. Watch carefully: don’t let the tops
become too brown – you want the flesh to
be gooey inside – so cover if needed.
Remove the aubergines and set
4 aside to cool for 15 minutes. Scoop
the aubergine flesh from the skins and
put it in the food processor along with the
garlic, za’atar and tahini, and blitz. Add the
lemon juice, a pinch or two of salt and blitz
again. Check and adjust the flavour and
consistency to your liking.
CalmMoment.com 91

as an interdependent part of the
natural world, if we choose to let it –
and that is eat. Pause for a moment
and consider how every morsel of food
that you have ever eaten has been
brought to you by a well-nigh magical
collaboration of people, plants,
animals, wind, water, soil, sun and
countless tiny microorganisms that
you will likely never see.
Food is the great connector of life.
Each time we put a bite of food in our
mouths, we are in a process of
exchange with the entire natural
world that created and sustains us.
The word ‘exchange’ implies
reciprocation. And when we exchange
gifts, we give as well as receive. What
an opportunity for mindset shift!
This is an edited
extract from
The Mindful
Kitchen: Vegetarian
Cooking to Relate
to Nature by
Heather Thomas
(Leaping Hare
Press, £20).
92 CalmMoment.com
Photography Xavier D. Buendia
Herbs are underappreciated.
What would eating experiences Tabbouleh
be without their subtle flavour
and cheerful splash of colour? METHOD
Tabbouleh is all about the herbs.
In the Levant this simple dish is
Rinse the bulgur wheat, then cover
traditionally served as part of a
mezze, its fresh flavours sharpened
1 in boiling water, adding the half
stock cube for extra flavour. Leave for
with lemon juice. You can achieve
the same acid zing using a locally 15 minutes, then drain and pop the bulgur
produced apple cider vinegar. in the fridge to cool.
Chop all the vegetables into small
INGREDIENTS
SERVES 6
2 pieces. Don’t bother peeling the
cucumber as the peels hold in the water
Colourful Swiss Chard stems, and keep your salad fresher. Drain the
stripped of leaves (save these for excess juice from your tomatoes.
a salad) and cut into slim 5cm
(2 in) lengths Put the chopped vegetables, herbs
1 cup (250ml) rice wine vinegar
A pinch of sugar
3 and chilled bulgur into a serving bowl.
Add the vinegar, tasting as you go, the
2 tsp each mustard seeds, onion
olive oil and salt, then mix. Keep in the
seeds and cumin seeds
Salt fridge until ready to serve: the crisper the
salad the more the herb flavours pop.
 book club

REVIEW & INTERVIEW

Make it Scream,
Make it Burn
In her latest essay collection,
Leslie Jamison examines how
relationships are an act of collaboration
Words: Sarah Ditum
L
eslie Jamison’s first essay collection was
he Empathy Exams, released in 2014. That
time, she started in the personal with the
staggering title essay, then shifted her gaze towards
external subjects. In Make it Scream, Make it Burn
the journey is reversed: she begins with other
people’s stories, and gradually turns focus onto
herself. But that makes it sound like the boundary
between self and other, observer and observed, is
ever something simple. Jamison’s subject, the
question she keeps returning to, is how contact
transforms every party in the encounter. She writes
that “every relationship is a collaboration”, and she
means absolutely every relationship – romantic,
parental, even our connection with nature.
So the opening essay here is the eerie, beautiful
‘52 Blue’. This is the story of the loneliest whale in the
world, the only one of its kind. But really, it’s the story
of the people who see themselves in 52 Blue: those
“who identified with the whale or hurt for him, ached
with whatever set of feelings they projected onto
him”. Elsewhere, we meet the obsessive residents of
the platform Second Life, where Jamison explores the
“fierce exchange” between the digital and physical;
parents who fervently believe their children have past
lives; and a photographer who has been documenting
the same family for thirty years, “obsessed with the
elusive horizon of a complete gaze”.
A callow writer would have made a freakshow of
these many and varied subjects, but Jamison is not
that: generous in her sympathy and probing in her
intellect, she wants to recognise not the strangeness
of these phenomena, but their specificity. It helps that
her writing is extraordinarily precise, rendering both
the extraordinary and the everyday as equally
transparent, equally miraculous. In an essay on
becoming a stepmother, she writes: “Love is effort and
desire” – an impeccably Jamison-esque sentiment.
There are no easy answers here, only the complicated
beauty of the truth.

CalmMoment.com 93
Q Did you consciously structure Make it Scream,
Make it Burn differently to The Empathy Exams?
A Absolutely. I think certain core questions or
obsessions are continuous between the collections,
and they’ll probably continue across the course of my
life – fixations with how we try to understand other
people, the kind of complexities and limits of intimacy.
My editor for The Empathy Exams once teased me that
my next book would probably be called More Empathy
Exams. But one of the things that is compelling to me
about being alive in general, and writing in particular,
is the ways that, though we might have these abiding
fixations, they are born in the terrain of new subject
matters. There’s a storyline moving across all my
books, but there’s also a feeling of newness because
they’re directing their gaze in different places. So The
Empathy Exams begins in this very autobiographical
place, whereas this book begins looking outward.
Also by Jamison:
The Empathy Exams;
The Recovering –
Jamison's memoir
of her years as a
high-functioning
alcoholic; and her 2010
novel The Gin Closet.
Q Why did you decide to start with the general and
move to the personal this time?
A On a basic level, I’m interested in doing something
different with each book. But often, when I’m reading
different works of journalism, I find myself thinking
about what personal investment or life experiences
that particular reporter might be bringing to bear on
what they’re documenting.
And so, I was interested in creating a structure for
the collection that could explore the question: how do
we bring ourselves to meet the world? Which is one
of the primal questions, I think, of being alive. For me,
it feels almost inevitable that I’m going to bring my
analytic mind to my experience. I think everybody
starts to relate to their own life experiences as
narrative, and I don’t mean to suggest that people
inhabit their lives in an inauthentic way, or are
falsifying their lives. I just think narrative is one of the
ways in which we make sense of the world and begin
to create or inhabit a coherent sense of self.
For me, the most compelling way to write or to
investigate questions through writing is to bring
everything I can to bear on those questions, and that
includes my life experience.
Q Confessional writing can sometimes feel very
exploitative, but yours doesn’t. How do you find
that line?
A There’s a writer, Philip Lopate, who says: “The
problem with most confessional writing is that it
doesn’t confess enough.” I’ve always liked that. I don’t
take it to mean you have to reveal more and more and
more – more that, without reflection, you’re actually
not really sharing anything. So, my imperative to
myself, and it often happens early in the drafting
and revision process, is to keep digging underneath
the topsoil of what has happened, to find out how
complicated and messy the meanings of that
happening were underneath.
 Jamison is the director
of non-fiction at the
writing program at
Columbia University
School of the Arts, NYC.

Q You write a lot about the ethics of journalism here,

and the potential for treating subjects badly. How do
you feel about reporting now?
A I think it’s a useful thorn in the side of the journalist,
to think about not only how this dynamic of betrayal
is possible, but how some version of it is inevitable. As
a journalist, you’re not telling a story about another
person that they would have told about themselves –
you shouldn’t aspire to tell that version because they
can tell it. I guess I come back to the idea of owing my
subjects the dignity of complexity. I don’t owe them
a whitewash portrait, but I do owe them the chance to
surprise me, the opportunity to complicate whatever
my early notions of them were.
Photography Beowulf Sheehan

Q Which subjects have disrupted those notions?

A One good case study would probably be my profile
of Annie Appel, the photographer who has now spent
almost 30 years documenting and photographing the
same extended family, originally all in Mexico, and
now on both sides of the US-Mexico border.
I was initially quite moved by the premise of her
project, and that commitment to keep showing up for
the documentary act, and I remained moved by her
project. But my vision of her grew progressively more
complicated over the four years that I spent working
on that essay. I began to see, for example, that there
was something quite fraught about her relationship
to ongoingness – almost a poignant futility that had
to do with not being able to stomach the thought of
being done, because that would be acknowledging
that your portrait was going to be incomplete. And
I started to see that she had this fraught relationship
to boundaries. It was less like replacing one vision
with another, and more about seeing another side to
each of the coins that I had regarded at the outset.
Q Four years sounds like an awfully long time to
spend on one piece!
A I think part of it is, I do work for magazines, but
I feel like my primary home as a writer, and my
primary commitment, is to the book, and books
generally give me more time and room than magazine
journalism does. I’m spared certain kinds of relevance,
and I’m spared certain kinds of deadlines, too.
Q Do you ever find yourself getting sick of a piece after
years with it?
A Yes, definitely yes. The second thing is, I get sick
of certain kinds of emotional summoning around curiosity
and empathy. That’s why I wanted to include that shorter
essay, ‘Layover Story’, in the first section alongside those
larger reported pieces. It’s a story about subverted
expectations, and a story about the complexities of what,
why and how we think empathy or compassion are
deserved. But it’s also a piece about burnout and being a
little bit spent in terms
of engaging with otherness and the lives of strangers.
So its inclusion in that first section was a way of trying
to honour that aspect of encounter as well.
I think it’s also in conversation with the piece about Annie
– her radical porousness and struggle with boundaries.
Boundaries feel problematic when they’re present, and
when they’re absent.
Make it Scream, Make it Burn by Leslie Jamison
(Granta, £14.99) is out now. Read more about Leslie’s
work at lesliejamison.com

CalmMoment.com 95
Walk With Me in the walk
with
me

Himalayas

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 escaping
Rest and recharge under the midnight sun
How to cosy up outdoors
Solo travel – could it work for you?
Jocelyn de Kwant on returning to nature
escaping
Recharge in the
light fantastic
Sarah Baxter discovers the therapeutic powers
of a wild island under the midnight sun

98 CalmMoment.com
 Norway

CalmMoment.com 99
escaping
Clockwise from left: Senja's rugged landscape from the 659-m
peak of Barden; fjords and inlets weave across the island; Sarah
takes a moment to soak up Senja's golden sunshine.
M
y mind was simultaneously on
overdrive and go-slow. There
was awesome everywhere:
the landscapes here were 24/7,
360-degree, high-definition nature
at its finest – silent and spectacular. There was no
single direction – or even time of day – in which to
look for the best; every hour and angle provided a
postcard view. I was overwhelmed by it, drowning
in fjords and snow-peaks and white-sand beaches; in
seas the colour of the Caribbean and cliffs streaked by
ribboning waterfalls; in headlands busy with seabirds
and skerries strewn as liberally as a millionaire’s
loose change. It was almost too much. And yet,
despite this round-the-clock bombardment
– by beauty rather than buzzing phones and bulging
inboxes – I also felt supremely calm.
Natural light is good for us: it boosts vitamin D,
improves our sleep and can even ward off seasonal
depression. Moving about in green and blue spaces
is known to be good for us too, not only able to boost
physical fitness but to enhance our mood. So, a week-
long midsummer walking trip in wild and unspoiled
far-north Norway, under the midnight sun, promised
to be better than any prescription.
I’d come to Senja, Norway’s second-largest island,
located well inside the Arctic Circle and a little north
of the better-known Lofoten Islands, which are
undeniably dramatic but increasingly overcrowded.
100 CalmMoment.com
Photography Penny Kendall/Inntravel
Photography Sarah Baxter
Less-visited Senja would, I hoped, provide the drama
and the daylight, the picturesque fjords and the
traditional fishing villages, the walking trails and the
welcoming hotels, as well as a complete escape from
the rat race – and most other people.
Certainly, there was no one else around as I started
a walk up Barden, a broad 659m-high peak rising
vertically from the ocean on the north of the island.
As birds twittered, a stream gabbled and the sun
shone, I had real spring in my step – for the joy of
nature and for the literal bounce of the mossy bogland
around Barden’s base. I’m not sure my nostrils have
ever felt so thrilled to be breathing. The crisp,
unsullied air was a pleasure to drink in as the climb
started to steepen over sprigs of heather and lichen-
smeared rocks.
After an hour or so, and just shy of the summit,
a large and untrodden patch of snow barred the way;
not unusual for the time of year. It would have been
foolhardy to try to go further. Perhaps on another day,
in another place, I might have been slightly annoyed
to be thwarted so close to the top. But not here.
I could still see one of the country’s – and perhaps the
world’s – great views: a slalom of craggy mountains,
bending hither and thither ahead, with inlets
– Mefjord and Øyfjord – sparkling on either side.
Directly below was another scoop of snow and a calm
tarn – a mountain lake – cupped by the peaks. I sat
on a boulder and did nothing for quite some time,
 Norway

Crystal clear waters

frame Hamn i Senja
– a pretty waterfront
resort, once a fishing
village in the 1800s.

Photography Sarah Baxter

CalmMoment.com 101
 escaping
my legs mildly buzzing from the hike up, my brain
soaking up the serenity and the splendour.
I was staying at a handful of different hotels in
the region, and that evening took me to the village
of Mefjord Brygge (mefjordbrygge.no). I couldn’t drive
further – it was the end of the road on its particular
arm of the island. And I didn’t want to continue
anyhow. From my bright, light room, I watched clouds
swim about the mountains and Arctic terns dive for
fish in the shallows. After a delicious dinner – seafood
soup and fresh cod, rounded off with lingonberry
panna cotta – I headed out for another stroll. Why
not? It felt early, despite being well past normal
bedtime, the perpetual sunlight like a shot of Mother
Nature’s Red Bull. I saw a couple in walking boots and
backpacks setting off from the door, despite my watch
reading 23:30.
I did get to bed eventually, and slept well thanks
Soaring mountains form
an icy backdrop to the to all that fresh air and exercise, and a decent set
village of Mefjord Brygge. of blackout blinds. So, fully refreshed, I went out
to explore more, scrambling over rocks to reach

“The turquoise water was so deliciously clear it dared you to

jump in – I had to remind myself this was the Arctic”
a headland, where an enormous white-tailed eagle
A haven on the harbour: was being mobbed by ballsy gulls. Then I bounded
the perfect spot to watch
as the light changes in through swampy grassland, bowled over by the
Hamn i Senja. mountains and keeping a look out for reindeer. It
was a shock to return to the main street and hear
a rubbish truck making its weekly collection. I’d
almost forgotten what reality sounded like.
I gradually wound my way along the island’s
incredible roads to find Hamn i Senja (hamnisenja.no),
a historic fishing village that’s now a hotel. I say hotel.
It was more a haven: a cluster of wooden cabins
edging a little harbour, where a handful of boats
bobbed on turquoise water so deliciously clear it
dared you to jump in – I had to remind myself this was
the Arctic, not the Med, and it might be a touch nippy.
I went out on one of those boats instead, zipping
around the Bergsøyan archipelago, a scatter of small,
rocky islets that could have passed for Thailand were
it not for the temperature. I could look down, through
the pellucid blue, to coral reefs and jellyfish, while
perfect beaches fringed the coves. On one stretch of
sand, where we hopped off for coffee, the vertebrae
of a sperm whale – washed up years ago – sat upright
Photography Sarah Baxter

102 CalmMoment.com

on the shore, looking like a Viking throne. We didn’t
see any whales (they tend to be winter visitors), but
we watched as a pair of oystercatchers looped noisily
round and round, trying to get us off their beach. Who
could blame them: I wouldn’t want to share it either.
I didn’t want my final day to end. And it didn’t.
Sitting on the terrace at Hamn i Senja, I glanced as my
watch flicked from 23:59 to 00:00 and the sun remained
above the horizon. It wasn’t even close to setting.
Instead, it hung mid-sky, offering an extended golden
hour: warm, aureate, glowing. Its rays diamond-
spangled the water, glinting off the icy peaks and the
bright-white gulls playing around the archipelago.
No midnight fireworks, just the enduring light
– energising, invigorating and yet utterly still.
Getting there
A seven-night ‘Senja – An Arctic Island’ self-guided
walking trip with Inntravel costs from £1,345, including
half-board accommodation, route notes and car hire, but
excluding flights (inntravel.co.uk). SAS flies from Heathrow,
Aberdeen, Edinburgh and Manchester to Tromsø via Oslo;
returns start from £120 one-way (0871 226 7760, flysas.com).
Norway
Golden hour stretches out
on Senja in midsummer
as the sun never dips
below the horizon.
A 60-second guide to
chasing the midnight sun
The phenomenon of the midnight sun occurs in the summer
months in areas north of the Arctic Circle, including northern
Norway, Sweden, Finland, Canada and Alaska. Due to the tilt in the
earth’s axis, which makes the North Pole face towards the sun in
summer, the sun doesn’t dip below the horizon.
On the Arctic Circle (66°N), the midnight sun lasts from around
12 June to 1 July. The further above this latitude you travel, the longer
the light lasts: in Tromsø, the sun is up from 20 May to 22 July;
in Longyearbyen, capital of the Svalbard archipelago, it’s light from
20 April to 22 August.
The result is more hours in the day to get active, take photos,
party: festivals are often held with events running into the wee
hours; kayak, hike and boat tours may depart late evening.
Photography (this page) Sarah Baxter
Recalibrate your body-clock to make the most of all that lovely light
– you’ll feel more energised anyway. Note, in mountainous areas,
the peaks might obstruct the sunlight, so ask advice on the best
midnight sun viewpoints. And pack an eye-mask to help you sleep!
CalmMoment.com 103
escaping
Cosy up outdoors
Cooler weather needn’t leave you trapped inside –
explore the natural world at its best as autumn slips into winter
Words: Sian Lewis / Illustration: Esther Curtis
T
he Indian Summer is over, the clocks have
changed, and your woolly socks are on until
spring. But don’t pack your tent away just
yet – the time when autumn slips into winter is one
of the loveliest in which to get exploring.
Once you embrace getting outside in autumn,
it may quickly become your favourite season of all.
The weather has mellowed (no more baking hot
days trying to avoid sunburn), the trees have
turned to russet and gold – and all the kids are
back to school, leaving the UK’s best campsites,
hiking trails, lakes and beaches half-empty.
Autumn is the perfect time to head to your
favourite campsite. While many bigger sites are
only open from April to September, a surprising
number are open year-round. Camping is also one
of the best ways to enjoy the show as woodlands
deck themselves out in colour – pitch your tent
under glorious foliage in a forest or bring a camping
hammock to string up between two sturdy trees.
Camping in the Forest (campingintheforest.co.uk)
and Cool Camping (coolcamping.com) are great
places to find shady spots.
If there’s a chill in the air when you’re setting up,
then there’s no better excuse to start a campfire.
On the dog days of summer, the heat from a baking
hot wood fire can be overkill, but on crisp autumn
evenings there’s nothing nicer than a crackling
flame to warm the cockles. Check your chosen
campsite allows fires, and stock up on kindling
and logs on the way. You could even cook dinner
over the fire – try baking potatoes in the embers
or roasting kebabs or veggies on a grill. Don’t forget
toasted marshmallows and hot chocolate – you’ll
be cosy as anything under the stars.
There’s an extra incentive to camp in autumn
if you love travelling to Scotland’s magnificent
Highlands and islands. In summer you’ll have
come to dread one tiny but highly irritating local
inhabitant – the midge. These biting insects are
busiest on warm, wind-free days in summer, and
are usually active from May to early September.
Bring your tent to the Scottish mountains (where
104 CalmMoment.com
wild camping is also legal) in November instead,
to camp and hike in some of the UK’s wildest places
without feeling like you’re on the lunch menu.
My favourite reason to get outside on a walk
in late autumn? Foraging. Berry season may be
ending but there is still a rich bounty to be found
in November. Search out sweet chestnuts to roast,
chanterelles to cook up with pasta, wood sorrel to
add to salads and, my favourite, jewel-coloured sloe
berries, which are perfect made into a sloe gin for
Christmas. Sloe gin is the ideal beginner forager’s
project, as it’s so simple to make – pop 500g washed
and pricked sloes and 250g sugar in one litre of gin
and shake daily for a week, then leave for a month
before drinking. There’s nothing like a rich red
bottle of homemade liqueur sitting in your larder
to make you love sweater weather.
You don’t have to limit your adventures to land
either. September is the month when the water
is warmest in Britain’s oceans, rivers and lakes –
it may have cooled down by the time November
rolls around but it’s still an average of 14°C in
southern England, the same as in June. An all-
seasons wetsuit is one of the best purchases any
would-be water baby can make, as it lets you dip in
for a wild swim year-round without feeling the cold
bite too much. Team it with a warm fleece changing
robe so you can hop in and out of your clothes
without catching a chill and you might just find that
your summer love affair with the ocean
or your local river can continue all year, giving you
a much needed physical and mental boost as the
darker days of winter approach.
Sian Lewis is a travel writer
and adventurer. Sian blogs at
thegirloutdoors.co.uk and her book,
The Girl Outdoors: The Wild Girl’s Guide
To Adventure, Travel and Wellbeing
(Conway, £14.99) is out now.
escaping
Autumn adventures
Now is the season of mellow fruitfulness –
and of adventures in the great outdoors.
Get cosy and get cooking with our kit picks
Words: Sian Lewis

106 CalmMoment.com

Fire starter
Fall in love with cooking outdoors with
this wonderful, and surprisingly portable,
Bon-Fire Range tripod – ideal for camping
trips, beach escapes or just setting up
in the back garden. You can grill veggies,
boil the kettle and fry meat all at once
on the multiple surfaces of the bonfire.
A thing of beauty to invest in.
£119.99 suttons.co.uk
Country to city
So simple, so delightful. This waxed
backpack from Fjallraven will hold all your
essentials on hikes and trips to the forest,
and is designed to last you a lifetime. An
inner laptop pocket and comfortable
padded shoulder straps make the
Foldsack No. 1 perfect for use when
you’re back in the city, too.
£110 fjallraven.co.uk
Snuggle up
The only part of Patagonia’s brand-new
recycled Better Sweater that isn’t made
from re-purposed materials is the zipper
teeth. Plus, in keeping with Patagonia’s
eco-friendly approach, it’s dyed in a
low-impact process too – so you can feel
smug as well as snug when you wear it
on fresh winter mornings.
£100 eu.patagonia.com
Into the wild
Tackle any task with Leatherman’s small
but mighty Wave multitool, which has no
less than 17 options including pliers, a
saw, scissors, knives, a screwdriver and,
of course, the essential for any autumn
camping trip – a bottle opener. If you’re
getting into foraging and bushcraft, this is
a versatile tool to have in your pocket.
£129.99 ellis-brigham.com
found
Explorer’s staple
Keeping your toes warm is a fast route
to feeling cosy on colder days. Keen’s
quilted Terradora boots are so comfy
they feel like wearing a cross between
a duvet and your favourite trainers. That
soft quilt exterior is waterproof, and
the boots have tough bouncy soles for
happy hiking in any weather.
£119.99 keenfootwear.com
Feast al fresco
Cook on a campfire, roast fish on a
driftwood fire or just get proper use out
of that pizza oven sitting in your back
garden. You could even try making
your own earth oven using Gill Meller’s
instructions in River Cottage Handbook
17 – Outdoor Cooking (Bloomsbury) which
is filled with mouth-watering inspiration.
£11.89 amazon.co.uk
CalmMoment.com 107
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110 CalmMoment.com

Follow your
own path
Holidaying alone can be nerve-wracking, admits
Abi Whyte, but it can also be life-affirming
– a time to reconnect with yourself
M
y first few hours in Tallinn are
a blur. A quick phone call to my
husband to let him know I’ve
arrived at my hostel safely; an
attempt to ground myself with
a cup of tea (with teabags brought from home), then
I’m out on the ancient streets of the Old Town,
wandering around without a plan or a map.
There’s no ignoring the clamped sensation in my
throat and jitters in my stomach as I scuffle along the
cobbled roads, hordes of tourists filtering past, some
of them in groups, some in couples, most of them not
a loner, like me. I can’t take anything in. Not even the
medieval beauty of Estonia’s capital seems to be
making an impact on my sensorium.
It’s an odd feeling and one that I’ve experienced
many times when I’ve travelled on my own; something
that usually lasts a day, and I know I’ve just got to
ride it out. It can be an intense few hours, particularly
when that voice inside my head says, “So you’ve left
your husband, children and friends behind to go on
holiday by yourself. Um… why?”
I take myself to one of the city’s parks, find a shaded
spot under a tree beside a lake and take my shoes off.
I sit there for at least two hours, people-watching,
scribbling a few staggered sentences in my diary
and sketching distant church spires with some new
pencils I treated myself to at the airport. The sun
warms my back, and there, right there, I answer that
nagging voice inside my head. This is why I’m on
holiday by myself, for this very moment.
solo travel
Life is so busy at home being self-employed with
two young children and a house to keep in order.
Almost every moment of the day is scheduled: wake
up, prepare school lunches, do the school run, work,
do the school pick up, dinner, bath time, kids’ bedtime,
tidy the house and then try to get an early night
myself so I’m not too exhausted for the next day when
it happens all over again. A lot of the time it feels like
I’m treading water, struggling to keep up with the
demands of being a working mother, and sometimes
I just need a little break from it. Even if it means from
my own family.
It was a prerequisite of our marriage – my husband
and I (both of us squirmy, adventurous types) are free
to travel somewhere by ourselves for a few days
every year. Yes, it’s self-indulgent. And surely that’s
a good enough reason to do it? To head off on your
own, do what you like, when you like, without having
to bend to someone else’s will, to be able to sit under
a tree and draw for two hours just because you
bloomin’ well feel like it is a brilliant thing. Travelling
solo is a freedom like no other – something I loved to
do when I was a young, single, carefree backpacker,
and I didn’t feel ready to give up when I got married
and had children.
Of course, guilt does creep in, particularly when I’m
in a strange bed in a strange room thousands of miles
away from home. Are my daughters missing me
terribly? Are they wondering why I’ve gone off
without them? I usually manage to quell the doubts;
reminding myself it’s good for them, it’s good for my
CalmMoment.com 111
 Photography Abi Whyte
Clockwise from top left:
colourful buildings adorn
Tallinn’s streets; drawing
Photography Abi Whyte

helps Abi to unwind; Abi

exploring the city walls;
a good book makes a
great companion.

marriage, and it’s good for me. I know I’ll return home me down unexpected paths. A classic example is a
a better mother, wife and all-round human, my head tiny ceramics gallery I come across during my run,
filled with memories I want to share. tucked away in one of the city wall’s towers. I venture
Later that evening I go out for dinner in one of the inside and an elderly ceramicist shows me around her
Old Town’s many restaurants, armed with a book to workshop, then invites me to climb the winding stone
flick through between courses. I sit at the counter that staircase into the attic for a stunning view of the city
surrounds the open kitchen, and soon find myself below. I’m certainly not expecting this at 8am.
chatting with the chef and a few fellow diners from Before heading back to my hostel for a shower, I sit
Australia. My book lies on the table, untouched all on the grass to do some stretches, then give up and
evening. This is one of the best things I find about flop out like a starfish to stare at the sky. Crucially,
travelling alone – you’re not so ‘closed off’ as when it’s this – the fallow time – I savour on these solo trips.
you’re with a friend or part of a group, people are The time for sitting and staring, and not much else.
more willing to approach you and talk to you, and As well as being a time to recharge, travelling alone
suddenly you’re making new friends and sharing can also be a time to reflect, to take stock of how
experiences. The Australian diners share some tips things are in your regular life at home, and to make
for things for me to see over the rest of my holiday, changes if you need to.
and the next morning I excitedly pull on my trainers During this trip I’ve learned that frantically
for a quick run around the city centre. ‘treading water’ day by day is not a good thing;
I manage to find a yoga centre, a spa, that little I need to incorporate more moments of stillness
church those lovely people recommended last night, – of sky-watching – into my life.
somewhere to go for lunch later – all mentally noted
as I jog along the maze-like streets, quiet save for a
roadsweep and traders setting up their stalls. Aside Stay safe
from that I don’t do much planning. While there are Exploring somewhere new by yourself is a rewarding
one or two things I definitely want to see during my experience, but it’s important to think about your safety
stay, I find the best experiences I have on holiday are too. Head to bit.ly/CMtravelsolo to read more of our
spontaneous ones, when aimless meanderings take tips for staying safe while travelling alone.

112 CalmMoment.com

MAKE THE MOST OF YOUR SOLO TRIP
If you’re new to travelling alone but keen to give it a go – Abi shares her
tried and tested tips to help you start planning
Choose somewhere small
If it’s your first time travelling alone,
ease yourself in gently by visiting a
town or city that’s small, manageable
and easy to get around. It could be
somewhere that’s just a train ride away.
Get up high
Find a high point in the city and climb
it – churches and cathedrals usually do
tower tours. It’s a great way of ‘taking
in’ the city and mentally mapping out
where you’re going to go. It also makes
for some impressive selfies.
Take your sketchbook
Sketching the architecture, people and
nature around you is a wonderful way of
taking in your surroundings and being
in the moment. You don’t have to be
a gifted artist – these pictures can be
for you and you alone.
Go to a local class
Attending a class, be it yoga,
meditation, cookery, painting or
whatever you fancy, is a great way of
meeting local people and immersing
yourself in their culture.
Pamper yourself
Find out how the locals pamper
themselves and head to the spa.
Virtually every country in the world has
their own massage technique – start
ticking them off your list!
solo travel
Take your running shoes
Going for a quick morning run is a
handy way of planning the day ahead;
it energises your body and mind, and will
soon help you to shake off any jetlag.
Bring some home comforts
Your slippers, your favourite tea bags,
your child’s smelly pyjama top (yes, I
brought all three) – try to make room in
your suitcase for something to keep the
homesickness pangs at bay.
Immerse yourself in nature
If the city’s getting a bit much, take
some respite in nature in the local parks,
botanical gardens or, if you’re feeling
adventurous, out in the countryside.
Abi loves the freedom to
wander at her own pace,
discovering unexpected
treasures on the way.
 Photography Milan Vermeulen
LIFE LESSONS

“If we want to stay sane in this world,

we’ve got to return to nature”
For wellness writer and author Jocelyn de Kwant, her relationship
with the natural world is the key to her wellbeing

A
few years ago, I was a bit down. It was
vacation time and the sun was shining, but
there were a number of unpleasant things
going on in my life and I was angry with someone.
In that condition, I was ruminating in a lavish
Spanish garden full of flowers, although I didn’t
really see them. They were just there.
Then my eyes locked on a wilted bloom. When
I looked a little longer, I saw more wilted flowers.
And I also saw buds that could burst any moment,
and a flower that had already become some kind
of black fruit, carrying the seeds for the future
generation of that plant. Without thinking much
about it, I picked a few flowers and arranged them
in the right order on the floor, from bud to fruit.
This whole procedure had made me so happy,
so light and cheerful, that I had already forgotten
how bleak I had felt when I started it.
That day in the Spanish garden I realised that
I missed nature deeply. I had been such a nature
lover as a child, going on early morning excursions
to hear birds singing and spending many hours
identifying butterflies and plants. What had
happened? Like most of us, I joined the fast city life.
I had forgotten the feeling nature gave me.
After experiencing a burnout 15 years ago, I have
dedicated my work as a journalist to writing about
things that make us feel better. I’ve tried everything
and spoken to many experts in the field. And all of
that was beneficial. However, discovering the recent
research about the positive impact of nature – and
there is a lot – it feels as if I’ve found the holy grail
of wellbeing.
That day in the Spanish garden was the start of
a new journey. I can honestly say it has changed
my life for the better.

Jocelyn de Kwant is a journalist and editor specialising in mindfulness and simple living.
Her latest book, Nature Tonic: A Year in My Mindful Life (Leaping Hare Press, £12.99),
is a workbook designed to help us all appreciate the power of being in nature.

114 CalmMoment.com
 NEXT ISSUE

december
Coming next issue...
Be kind to yourself
How to use your intuition
Discover kaizen – the Japanese
way of ‘getting things done’!
Boost your mood coorie-style
Planet-kind eco swaps with
expert Mike Berners-Lee
Plant-based skincare recipes
Getaways to enrich the soul
& so much more

On sale 12 November
*Contents subject to change
 YOU
NEED
MORE
GOOD
BACTERIA

DESIGNED TO SUPPORT A HEALTHY MICROBIOME

Available at Whole Foods, Planet Organic, independent health stores and www.gardenoflifeuk.com
GardenofLifeUKOfficial @gardenoflifeuk gardenoflifeuk
 Happy
holidays
Mindful ways to
celebrate the season

Sustainable
styling
Bring nature
into your home

How to calm your

Christmas calendar
Unwind with a
soothing meditation
Delicious festive
vegan recipes

Christmas your way Easing loneliness Mindful giving Handmade decorations

 A calmer
Christmas
For a holiday season that brings you peace and
joy, however you choose to spend your time,
the key is making sure it’s on your terms
F
or some of us, the festive season is a chance to
gather with loved ones and spend precious time
together. No matter what age you are, or
whether you’re a parent yourself, the feeling of
‘going home for Christmas’ can bring warmth
and excitement. Or maybe you feel the joy of hosting the
people you love in the comfort of your own home. Yet even
when we look forward to the prospect of spending time with
our relations, the reality can be less harmonious. No matter
how well we get on with our family, we often lead pretty
separate lives. For 51 weeks of the year we go about our
own business, but come Christmas we’re often all squashed
together under one roof. Even the friendliest of families can
start to suffer from a dose of Christmas cabin fever.
And what if you don’t enjoy going home for Christmas?
What if you don’t get on with a family member, or find the
in-laws irritating? On page 4, you’ll find simple strategies to
help you manage family time and enjoy the season in a way
that works for you.
Lonely this Christmas?
Then there’s the other end of the spectrum: some of us feel
alone at this time of year or are missing a loved one.
Christmas can be a very isolating time when it feels like
the world is celebrating without you. On page 9, we’ve
spoken to some experts about how to feel less lonely during
the holiday season (preparation is key), with advice on how
to improve personal relationships into the new year.
2 CalmMoment.com
It’s fair to say that Christmas puts family relationships
under the spotlight, cracks and all. It can feel quite stressful
but it’s also a good chance to improve communication or
build bridges. Taking small steps to change how you relate
to a family member can have a significant effect, not just on
your Christmas but overall and help you to appreciate them,
both the good and bad parts! (And if you’re still feeling
stressed by your relatives we’ve got an active meditation for
you that will help to dispel any anger on page 35.)
Social stresses
As well as family, friends may well make demands of you
over the festive season, with a stream of invitations to catch
up over coffee or drinks, and of course there’s the office
party to look forward to (or avoid). For naturally sociable
types, this can be a real treat, but for others it can all feel
a bit frantic. Something about Christmas makes us feel we
have to cram a whole year’s worth of socialising into one
month. And when it all gets too much, instead of looking
forward to catching up, we start cancelling. It’s hardly
surprising that even the most extroverted among us can
be left feeling a little frazzled by all the festivities.
So while the holidays can be full of fun, make sure it’s on
your terms. You might like to start with your handy planner
on page 6 – to help you get a balanced mix of ‘on’ and ‘off’
time. We’ve also included a selection of delicious vegan
recipes to cook up for the big day, for a feast that you and
every guest can enjoy.
 Christmas on your own time
Parties, people and plans can leave no time for you.
Return some balance to this busy time of year
Words: Kate Faithfull-Williams
Calm Christmas
T
he average mum has just 17 minutes to herself
a day, according to a 2014 survey. Seventeen!
‘Me-time’ is an essential restorative ingredient
for feeling calmer and more able to appreciate
all the good things in our lives. At Christmas,
me-time is even more important. Ironically, it’s also when
that precious time gets torpedoed by festive commitments
to our families, friends and, well, just about everyone. The
result: Christmas becomes a stress-fest.
Then there’s the flipside – lots of us know all too well the
feeling that everyone else is having festive fun while we’re
counting down the days until January. However.... all this is
set to become a nightmare of Christmas past. This year you
can reinvent your festive me-time. And much like making
your Christmas cake, the best time to prep is right now.
Swerve calendar clutter
“I never, ever schedule more than five meet-ups a week,
even at Christmas,” says my friend Alexa, who is one of the
calmest, most zen people I know. And now I know why.
Stop rushing around to other
people's parties and host
your own instead – it's the
perfect way to get friends
together in one place.
“You’ll find it easier to say
no if you focus on what you
are giving the other person”
As a perpetual people-pleaser, I’m totally guilty of over-
committing to other people – and end up feeling resentful
because of it.
Yet ‘no’ is surprisingly difficult to say. I consult Dr Libby
Weaver, author of Rushing Woman’s Syndrome: The Impact of a
Never-Ending To-Do List and Exhausted To Energized. “You’ll
find it easier to say no if you focus on what you’re giving the
other person,” she explains. “The opportunity to be with
other people, an expanded view of the world, or a more
authentic friendship, for example.”
Practise saying ‘no’ in non-direct ways like, ‘Let me check
my calendar’, when a friend invites you to something you
don’t fancy (then if you text ‘no’ later, she can invite
someone who'd love to go). The result? You’ve consciously
cleared space in your calendar for restorative downtime,
as well as all the fun stuff you really want to say ‘yes’ to.
“The more time we give our body out of a stress response,
the greater our quality of life,” says Libby.
Socialise selectively
‘We must get together before Christmas’ is a social mantra
repeated approximately every 30 seconds during the festive
season. If we took up every invitation, we’d be broke, bored
and banjaxed by sleep deprivation. What can you do when
you’re faced with so many social events?
“Rank your party invitations, and only go to your top
three,” advises my friend Imogen, who is far more sweet-
natured than that tip makes her sound. She just prefers
to reserve her energy for what’s important to her, namely
having a close relationship with her kids and watching
Strictly in front of her log burner.
Alternatively, “Throw your own party,” says my friend
Olivia, who hosts an annual cheese-fest complete with
copious amounts of brie and a playlist featuring Mariah
Carey and Fairytale Of New York. “Honestly, hosting is far
less effort than three weeks of running around town, and
you get to see all your favourite people in one place.”
 time for you

Manage family time

Hell hath no fury like a grown woman cooped up with her
parents, in-laws and/or random relatives. It’s no surprise
that family arguments are the most stressful part of
Christmas, according to the Royal Society for Public Health.
And the key to staying calm? Seizing precious pockets of
time and space for yourself.
Trouble is, that can be easier said than done. “I was once
asked to sleep on my six-year-old nephew’s camp bed, with
a six-inch space between the two of us,” says my friend
Josie, who is happily single aside from the whole being-
lumped-with-the-kids scenario. “I protested and was
eventually given my niece’s room. My duvet was patterned
with unicorns, but it was at least my own space. I’ve been
known to get a B&B if having my own room isn’t an option.”
“I go for ‘a run’ and sometimes I just walk around, exhale
Ease the stress of constant
and enjoy the alone time,” confesses my friend Kelly with socialising by heading
some pride. “The fresh air, quiet and exercise calm my mind outdoors and enjoying
some quiet time in nature.
far more than a Bailey’s in front of the fire with my in-laws.”
If the weather’s too gruesome to leave the house, run a bath.
Baths are a no-questions-asked claim to personal space.
Bring a book, lock the door and recharge for half an hour.
Start your own traditions
Do a digital detox Fed up of falling in with everyone else’s Christmas plans?
We spend an average of four hours and five minutes on our Make your own. “Last Christmas my partner and I decided
phones every day – a quarter of our waking hours. we needed to protect some time for us and the kids rather
According to a University of California study, just a few than have timings dictated to us by our wider family,” says
minutes of smartphone separation is enough to trigger my friend Nadia. “Just because my in-laws were organising
anxiety in our brains. It’s easy to relate. And yet I don’t want dinner for Christmas Eve didn’t mean we had to go then. So
to divorce my phone as I know I’ll need to do the majority of we established our own tradition: breakfast of pancakes and
my Christmas shopping online, as well as sorting out my popcorn in our PJs. We had the best Christmas morning at
social diary and, of course, the important business of home opening presents and the kids were so excited about
posting pictures of my cats in Santa hats on Instagram. the books and handmade treats in their stockings – instead
“If you’re getting pleasure from your device, that’s great, of the previous year at my in-laws when they compared
but if you’re on your phone because you’re scared of falling their presents to the iPads Santa had given their cousins,
behind, that’s the anxiety chemical system kicking in, and and had a total tantrum about it.”
that has a negative impact on your state of mind,” says The fact so many friends have time-shielding tips at the
Professor Larry Rosen, author of Distracted Mind. Luckily, ready suggests we don’t need to feel guilty about adopting
he also says there are three simple practical steps for a few of our own. By respecting other people’s wishes to do
taming tech addiction. First, turn off all notifications. their own thing during the holidays, they’re more likely to
Second, set an out of office email reply for the duration respect yours.
of the Christmas break. Third, move your most-used apps If everyone makes a conscious effort to reclaim their time
to the last home screen and bury them inside a folder. Four at Christmas – and understands that others will want to do
swipes and two taps will give you enough pause to ask the same – we should be in for much happier holidays, ready
yourself why you’re doing this. to start the new year refreshed and revived.

CalmMoment.com 5
 Calm
your
calendar
If you find the season overwhelming,
then a bit of careful planning could
give you the Christmas
you want…
H
ow many of us can relate to the feeling of
barely having enough time? Even if we pace
ourselves socially for the rest of the year,
there’s something about Christmas that
makes us feel like we have to meet up with
pretty much everyone in our contacts list…
“During the festive period we often feel that we simply
‘must’ see people we haven’t seen for ages,” explains health
and confidence expert Rhona Clews. “This can arise from
a healthy desire to wrap up any loose ends before the year
is out, and a reflective awareness that comes from another
year passing by. However, what you need to be sure of is
that you aren’t actually reacting by making plans from
a place of guilt. It’s wise to catch up when you have time
and feel on your usual even keel, instead of stretching
yourself too thin and not actually being fully available as
you’re so frazzled, hungover or wrung out!”
Instead of trying to squeeze everything in, go the other
way and stretch things out. After all, why should December
be one giant party and then January a barren social
wasteland? “Reinvent January as a time of catching up with
6 CalmMoment.com
nice dinners, fireside chats and winter walks rather than
going it alone with a hard-to-stick-to detox,” Rhona says.
“Quality time also encourages a depth of conversation
rather than being rushed and risking giving an inaccurate
highlighted version of your current life, which is prone to
happen in the squash of December.”
Another misconception is that we have to splash out on
socialising in the run-up to Christmas. Instead, start a
‘January fund’ and put the money saved from not going out
in December towards a nice lunch with friends in the New
Year. Make it ‘My January’ and spend it how you want.
“This opens up the liberating option of changing the season
to suit you,” Rhona suggests.
“If we look at nature, it’s about sleep and resting at this
time of year,” explains Rhona. “It’s about alternating social
time with inward and replenishing time.” With this in mind,
we’ve designed a Christmas calendar to help balance your
festive socialising with some much-needed nurturing. Apply
your own colour-coding to the categories at the bottom of
each page, then shade in the relevant days for a quick way to
check you’re getting the right mix of activities to suit you.
 My calm December 2019
1 Sunday 17 Tuesday

2 Monday 18 Wednesday

3 Tuesday 19 Thursday

4 Wednesday 20 Friday

5 Thursday 21 Saturday

6 Friday 22 Sunday

7 Saturday 23 Monday

8 Sunday 24 Tuesday

9 Monday 25 Wednesday

10 Tuesday 26 Thursday

11 Wednesday 27 Friday

12 Thursday 28 Saturday

13 Friday 29 Sunday

14 Saturday 30 Monday

15 Sunday 31 Tuesday

16 Monday

Me time/relax Family Active or outdoors Friends/socialising Creating/making Feasting

 My joyful January 2020
1 Wednesday 17 Friday

2 Thursday 18 Saturday

3 Friday 19 Sunday

4 Saturday 20 Monday

5 Sunday 21 Tuesday

6 Monday 22 Wednesday

7 Tuesday 23 Thursday

8 Wednesday 24 Friday

9 Thursday 25 Saturday

10 Friday 26 Sunday

11 Saturday 27 Monday

12 Sunday 28 Tuesday

13 Monday 29 Wednesday

14 Tuesday 30 Thursday

15 Wednesday 31 Friday

16 Thursday

Me time/relax Family Active or outdoors Friends/socialising Creating/making Feasting

 loneliness

Will it be lonely
this Christmas?
It’s billed as the happiest time of year,
but what do you do if you can’t – or
don’t want to – be with anyone?
Words: Jo Carnegie
Calm Christmas
W
e are living in lonely times. Nine
million people in the UK are now
reporting feelings of loneliness,
which can intensify at Christmas.
The festive season is sold to us
a chance to come together, but some of us just don’t
have anyone to share Christmas with. Rather than
enjoying the holiday season, it can end up being
a rather bleak and unhappy experience.
“Christmas is a celebration of togetherness,” says
consultant clinical psychologist Dr Roderick Orner.
“That’s good and well and just as it should be for all
those who are fortunate enough to be in company
at Christmas. For those who are not, the ritual can
accentuate loneliness, or the feeling of loneliness.
Even giving presents is very symbolic: something
from one person to another that confirms a bond. For
those who receive no presents, it again intensifies the
sense of an important thing missing from their life.”
Amy Perrin is founder of the Marmalade Trust,
a Bristol-based charity set up in 2012 to offer a
Christmas Day lunch for older people who would
otherwise be on their own. “We’re surrounded by
images of Christmas office parties, nights out with
friends and of course Christmas Day with family,”
she says. “If you’re seeing these images on TV and in
Lonely this Christmas?
Volunteer
“Volunteering is a great way to meet new people and feel more
connected,” says Amy Perrin. “Marmalade Trust (marmaladetrust.
org) has several opportunities to volunteer in the Bristol region,
and Community Christmas (communitychristmas.org.uk) have
opportunities throughout the UK.”
Get out and about
“There’s lots going on over Christmas,” says Amy. “Check the local
press and social media for events, groups and other activities that
you can join. Or use it as an excuse to get to know people better.”
Show someone you care
Extend an ‘active’ invite
"The best way of engaging someone is to invite them to an event
by asking them to participate in the organisation, for example by
preparing the food," says Roderick. "So extend an invitation but say,
‘Come along and we’ll create the Christmas that we all might enjoy’.”
Send a card
“To receive a card means that we have been held in mind by
somebody else, even if we don’t see or speak to them on a regular
basis,” says Roderick. “Psychologically that’s incredibly important.”
10 CalmMoment.com
magazines and you’re not doing these things yourself,
you can feel even more isolated. It’s reported that 3.9
million older people say that television is their main
form of company. Imagine if your company floods you
with images of happy families and you don’t have one
yourself – this can be devastating.”
But it’s not just elderly people who feel lonely at
Christmas. A recent report by mental health charity
Mind revealed that people aged between 24-35 are
twice as likely to be alone at Christmas. A third felt
financial pressure over the festive period, while one
in five used the time to dwell on what they felt they
hadn’t achieved. The pressure to share the ‘perfect’
Christmas on social media can also add to feelings of
isolation. “Christmas is displayed all around us as a
time of connection and joy,” says Amy Perrin. “But it’s
also cold and dark and we often have less money.”
It’s somehow easier to understand why elderly
people can suffer from loneliness: they may be less
able to get out, their adult children may be busy with
their own families, or they may just have fewer people
in their lives. But loneliness isn’t a numbers game and
it can be due to the quality of the relationships in our
lives, rather than the quantity. We might not get on with
our families, or feel that we have anything in common
with them, which can be very alienating. “You can feel
alone even if in company,” explains Roderick.
There is good news. Taking a different perspective
on your loneliness (instead of seeing it as something
‘wrong’) can have a beneficial impact. “Loneliness is
a positive natural message,” says Roderick. “In some
situations we react with distressing and inconvenient
feelings, but we can listen and take note of those
feelings and think, ‘What can I do to improve my
situation and my relationships?’”
If you’re dreading a lonely Christmas, preparation
will help. “Look ahead at the kind of Christmas you’re
anticipating. If you don’t like the look of it, take steps
to change it,” says Roderick.
The main thing to remember is that feeling lonely
is completely normal and can happen at any time in
our lives. “Loneliness doesn’t discriminate,” says Amy.
“Talk to your friends, family and colleagues about
how you’d like to have more contact with them.”
At the very least, don’t buy into all the Christmas
goodwill if it ends up making you feel bad about
yourself. Comparison is an act of separation that can
make us feel lonelier than we really are. Try to enjoy
your own experience of Christmas rather looking
at other people’s on Facebook and Instagram, or
imagining what others are up to.
 loneliness

Taking the time to write

someone a card shows
them that you have them
in mind, even if you don't
see each other often.

CalmMoment.com 11
12 CalmMoment.com

The art of
mindful giving
Giving someone a present doesn’t have to mean spending money.
Rediscover the joy of handmade, heartfelt gifting…
Words: Kay Ribeiro
W
ith the pressure to create the perfect
Christmas weighing heavily from the
opening chords of the first Christmas
radio jingle, the stress on our minds
and our purses can be immense.
But it doesn’t have to be that way.
“I have a festive LAY [Look After Yourself] programme
dedicated to supporting women to cope with the pressures
of Christmas,” says Karen Heras-Kelly, empowerment coach
at A Tribe Called Woman (atribecalledwoman.com). “If gifting
feels like a burden, choose a different route and get creative
with ways you can demonstrate your love.”
Get crafty instead
Instead of buying generic gifts, why not make something
personal instead? Jayanthi Ezekiel, founder of Maiden Aunt
(maidenaunt.com), set up mental health charity Mind’s
‘Christmas Crafternoons’ especially for this purpose.
“At this time of year, you can feel so overwhelmed with
stuff,” she says. “When you make a gift for someone,
much more thought goes into it.” Whatever your level
of experience, with inexpensive materials you can
create anything from simply designed cards to festive
fragranced soaps.
“I love it when a friend has taken the time to make me
something unique,” Jayanthi affirms. “You feel touched that
you’re in their minds and not just another thing on their
‘to do’ list.” With festive ideas around every corner, it’s time
to get crafting! Remember, it doesn’t matter if the final gift
isn’t Insta-worthy; it really is the thought that counts.
A different type of giving
Our time is one of our most precious commodities, making
it a valuable gift for our loved ones. Try making tokens to
babysit for a busy parent, or to cook for a family member –
no offer, no matter how small, will go unappreciated. By
recognising your personal strengths and offering them to
those who need them most, you know you’re giving
something they’ll genuinely love.
Volunteering over the festive season can make a big
gifting
difference to your community. Catherine Johnstone CBE,
CEO of the Royal Voluntary Service says even ‘micro
volunteering’ can have a huge impact, and “however people
choose to gift their time, whether it’s an hour or a month or
three days a week, it can make a significant difference.”
Put pen to paper
The simple, yet wonderfully personal, habit of letter writing
has been largely lost, so a hand-written note is something
that will be treasured. “Sending a thoughtful letter to
someone can be just as wonderful as sending a gift,” says
author and personal development blogger Steph Caswell.
“It doesn’t even have to be a letter – you could try your
hand at poetry or reflect on the last time you were together.
It lets them know that you’re thinking about them.”
And it’s not just the recipient that benefits from such an
act. “It’s well-researched that giving something meaningful
to someone is a powerful way to boost your own self-esteem
and happiness,” Steph adds. “It’s great to think that in
among the bills and generic cards people receive at
Christmas, they’ll see your card or letter with its personal
message and feel genuine appreciation.”
Make room at the inn
We can make a difference by extending our giving to both
our older family members and our local community at this
time of year. Deborah Fraser, media officer at children’s
charity World Vision (worldvision.org.uk), didn’t have
grandparents when she was growing up but recalls her
90-year-old neighbour spending Christmas with her family.
“Irene was like a fake grandma to us and didn’t have any
family nearby, so she would always come over to us for
Christmas Day,” Deborah explains. “She used to tell us
stories of her growing up and pass on her wisdom, plus she
was really fun and feisty.”
No matter their age, everyone appreciates a good meal
with good company. Setting one more place at the table
and welcoming someone who may otherwise be alone
is one of the most valuable gifts we can offer. And that’s
certainly worth more than anything money can buy.
CalmMoment.com 13
Calm Christmas

14 CalmMoment.com
 home & décor

Enjoy what
money can’t buy
Celebrating the magic of winter and the resilience of nature are
two of the ways that jewellery designer Artemis Russell marks the
festive season. She reveals the joy of a simpler Christmas…
Words: Caroline Rowland / Photography: Artemis Russell

D
ecorating your home for the holiday
season need not be expensive or
stressful. As with most things in life,
less is most definitely more. There’s
no need to completely transform your
home (unless you really want to, of course) – you can
simply add touches here and there that will bring
festivity to your space in an effortlessly stylish way.
And you can make decorating an enjoyable part of
the process in the run-up to Christmas by involving
children in making things both for displaying and for
gifting. Given the commercial pressures we all feel at
this time of year, with advertising at every turn asking
us to buy expensive presents and decorations, going
handmade can also be a way to avoid a high street
scrum, save money and ensure your home looks
exactly how you want.
Being resourceful at Christmas comes naturally to
jewellery designer Artemis Russell (rustjewellery.com).
As a child, her large family had little money, yet her
mother’s creativity managed to produce a magical
Christmas for everyone. “One year she brought
a whole deciduous tree into the house and wedged
it between the floor and the ceiling,” she recalls.
“She painted it white and used vintage baubles
passed down from her mum to decorate it. It was
so amazing!”
As an adult, Artemis has inherited her mum’s
creative approach and during her years living in a tiny
flat in London she made miniature paper bunting and
angels from the pages of old, ruined books to mix with
fairy lights, keeping decorations minimal in the small
space. Now living on the Isle of Wight with her
husband and two children, Artemis says, “I really
enjoy the ‘making’ part of Christmas and it’s become
a sort of tradition for our little family. There’s joy to
be found in making a jolly old mess with gold paper
and sprigs of evergreens while eating mince pies!”

CalmMoment.com 15
“You can find so many
beautiful natural things
to use as decorations”

The family enjoy celebrating the winter solstice –

the concept of cherishing nature and the change of the
seasons. This inspires how they decorate their home,
and they regularly gather objects when outdoors to
bring home and make garlands and wreaths. “In the
past we’ve made little animals to decorate our tree –
they hide among the branches and the children love
them!” Artemis says. “A large owl looks down from the
top of the tree, and it really does feel like we’re in the
woods in our living room.” For the family, winter is all
about earthy tones, so they steer clear of bright
colours and prefer to celebrate the survival of plants
and animals during the dark, cold months.
As a mother, Artemis acknowledges the fact that,
for children, Christmas is very much about what’s
under the tree. As a family they enjoy giving special
gifts, either handmade or carefully chosen items, but
they encourage the concept of finding joy in other
things too. “Our kids love roasting chestnuts on our
living room fire, they love making wrapping paper
and mince pies, and they love going to buy the tree
and decorating it – they each have their own little
tree to decorate how they want,” she explains.
Contrary to popular belief, Artemis believes that
Christmas is one of the easiest times of year to be
ethical and sustainable. “You can find so many
beautiful natural things to use as decorations,
and even reuse them for following years,” she says.
“Vintage baubles are far more attractive than new
ones in my opinion and can often be found in charity
shops or at vintage fairs.” Her advice is to look at
Christmas through a child’s eyes again: “Stop and
think about all the small things that you loved about
Christmas when you were young; quite often you’ll
find that the things you remember the most weren’t
to do with money at all.”

You can see more of Artemis’ family life, craft projects and
home décor ideas on her blog: junkaholique.com
Artemis personalises her few shop-bought items with seasonal
foliage and decorates her tree with found items and vintage
baubles in soft, earthy tones for a natural look.

CalmMoment.com 17
Calm Christmas
Easy homemade
decorations
Sarah Blankenship’s simple style means she’s able to focus on making
thoughtful decorations rather than filling her home with shop-bought
displays. Try your hand at our favourites…
Gingerbread stars
Edible decorations are twice as good
as the regular sort: not only do they
look great, but they’re delicious too. And
they’re very easy to make – perfect for
getting children to help out (particularly
if you promise to let them test them
once they’re baked!). Sarah’s recipe
creates wonderfully chewy biscuits that
will fit in perfectly with a traditional or
Scandinavian décor scheme. Find out
how to make your own batch of biscuits
at bit.ly/gingerstars
18 CalmMoment.com
Cranberry garland
Tangy cranberries are always associated
with a Christmas feast, but these
shiny red berries are also perfectly
suited to decorating. Like orange slices,
cranberries will need to be prepared for
crafting (you can find full instructions on
Sarah’s blog at bit.ly/cranberrygarland) –
if you simply use fresh berries they won’t
last very long! With a needle and thread
you can string prepared berries together
to make a garland of any length, which
will look lovely hung around your tree,
from the mantelpiece or laid along the
length of your dining table.
Photography: Sarah Blankenship
White clay decorations
Making your own decorations means
you can be sure they’ll fit exactly with your
decorating scheme, and using a simple
salt dough (made with one cup of plain
flour to half a cup each of salt and water)
or – even easier – ready-made air-drying
clay, will let you create striking ornaments
that will last for years. Sarah has made
classic white stars for her home using a
biscuit cutter but you could try any shape
or colour. Have fun experimenting!
Find more of Sarah's ideas at
rockyhedgefarm.com

Festive
feasting
Christmas doesn’t have to mean overindulgence
or the same tired old dishes – this year,
why not make more of your veg?
F
estive food. We get so excited about it and often
spend weeks, if not months, planning what
we’re going to eat and who we’re going to cook
for. Healthy eating is shelved in favour of salty
snacks and sugary treats, and it’s the only time
of year where it becomes acceptable to make every evening
a ‘go on, just one more’ type of night.
It’s fine to indulge ourselves from time to time, but there
can (of course) be too much of a good thing. What starts out
as something enjoyable can turn into a gastronomic
endurance test. Vegetables are replaced by vol-au-vents.
Morning smoothies are swapped for leftovers. It becomes
normal to polish off a box of chocolates in front of the TV.
And, inevitably, after the feast comes the famine. Before
we’ve even seen off the last mince pie, the barren, joyless
foodscape of January stretches before us...
Preparation is key
There is another way. It’s not just about the food we eat. It’s
about what we buy, how we prepare it and how we share it.
We can make life easier for ourselves by resisting the urge
to overload the trolley and instead enjoy exploring local
shops, buying local and sharing the prep among our guests.
Unless you love playing chef, you don’t have to be the one
who cooks the big dinner. Invite friends and family over to
help you in the kitchen and enjoy eating the results together.
The best Christmas is one where everyone takes part.
festive food
Say cheers your way
Some of us love a tipple at Christmas but for many alcohol
doesn’t add much to the celebrations. The latest report from
the Office for National Statistics says that 20 percent of us
are now teetotal. Luckily, there are plenty of delicious
alcohol-free options that taste like a treat – why not try a
non-alcoholic spirit or whip up your own mocktail this year?
Food to make you feel good
Instead of hitting the self-destruct button, how about a more
discerning approach to our Christmas feasting? To be clear,
this is not about self-denial. It’s about enjoying ourselves in
a way that doesn’t leave us full of regret afterwards.
Just because it’s ‘Christmas food’ doesn’t mean you have
to eat it. Do you even like mince pies or Aunty Sue’s annual
Boxing Day buffet, or are you just tucking in because you
feel you ought to? Vegetarians used to be treated like
an afterthought at Christmas, and vegans were rarely
considered, but now there’s a vast array of delicious
and sophisticated options for everyone to enjoy.
Our selection of vegan starters, mains, sides and sweets
(including dishes from UK MasterChef finalist Jackie
Kearney) will tempt even the staunchest turkey fan to try
something plant-based this year.
So we’d like to raise a toast to a happier, healthier
Christmas that won’t leave us feeling bloated and broken
afterwards. We say cheers to that!
CalmMoment.com 19
Calm Christmas
starters
We’ve got something for every guest
in our selection of delicious starters,
INGREDIENTS
SERVES 4
as not only are all of these recipes
vegan, they’re gluten-free too.
For a warming bowl you can make
in advance, there’s velvety pumpkin
and red lentil soup. If canapés are more
your style, sweet potato ‘toast’ and
aubergine bruschetta are both simple
enough to be made just before serving
with minimum prep.
For a refreshing entrée you can
make the day before, no-cook rice
paper rolls are a crunchy, colourful
option (and great fun to make with
kids). Finally, sweet and fragrant
maple and cinnamon roasted walnuts
will keep your guests going while you
get the mains in the oven.
70g (½ cup) chopped leek (white
part) or onion
4 tbsp olive oil
200g (12⁄3 cups) peeled and
Velvety
pumpkin & red
lentil soup
seeded pumpkin wedges cut into This golden vegan soup
3-4cm (1¼-1½in) chunks is the perfect prepare-
120g (1 cup) carrot cut into 2.5cm ahead, seasonal start to
(1in) pieces
1 tsp vegetable bouillon powder
your festive meal, rich with
¼ tsp ground turmeric winter squash and lentils
4 garlic cloves, crushed
2 bay leaves
3 dried tomato halves, chopped
METHOD
2 tbsp vegan white wine
In a large saucepan, sauté the leek
150g (¾ cup) dried red lentils,
washed and drained 1 or onion in the olive oil with a pinch of
salt, uncovered, until the vegetables are
7cm (2¾in) strip of kombu
seaweed soft and transparent.
squeeze of lemon juice
Add the pumpkin and carrot and
1 tbsp umeboshi vinegar
salt and freshly ground
black pepper
2 sauté until the vegetables start to
sweat. Add the bouillon powder, turmeric,
garlic, bay leaves and tomatoes and stir.
Add the wine and let the mixture boil.
Next, add the lentils, kombu and
3 1 litre (4 cups) water. Turn up the heat,
cover and bring to the boil. Then, lower
the heat and let simmer for about 25–30
minutes or until the lentils and vegetables
are completely tender.
Remove the bay leaves, then use a
4 handheld blender to purée the soup
and make it smooth and creamy.
Add lemon juice, a few grinds of
5 black pepper and the umeboshi
vinegar to taste and stir. You can add
more hot water if the soup seems too
thick. Ladle into bowls to serve.
Recipe reproduced
with permission
from The Flexitarian
Cookbook (Ryland
Peters & Small,
£14.99), out now.
Photography William Reavell
 festive food

Sweet potato
‘toast’
As an alternative to a bread-
heavy starter, why not make
a colourful crostini-style bite
with sweet potato bases?

METHOD
Photography zi3000/Shutterstock

Wash the sweet potatoes, and slice

1 them into rounds at least half an inch
thick. Brush or rub the slices with the olive
oil, and arrange onto baking trays. Sprinkle
liberally with the seasonings – feel free to
also season with your favourite herbs.
INGREDIENTS
Heat the oven to 200°C, then roast
SERVES 4
2 the slices for 25–30 minutes, or until
“Begin your feast 2 large sweet potatoes
olive oil
golden in colour.

with a light bite salt, to taste

Finish with your favourite toppings
pepper, to taste
rosemary, to taste 3 – hummus is a great option. These
to be savoured” thyme, to taste 'toasts' are topped with smooth beetroot
toppings of your choice, hummus, some fragrant chopped
such as hummus and your coriander and roasted chickpeas, but the
favourite chopped herbs options are endless!

CalmMoment.com 21
Calm Christmas

INGREDIENTS
MAKES 4
Baked aubergine
2 large aubergines (zucchini)
olive oil
bruschetta
8 large tomatoes This no-bread, gluten-free,
1 small red onion version of bruschetta is full
1 tsp garlic puree, or 1½
of warmth and flavour
cloves of minced garlic
2 handfuls of fresh basil
leaves METHOD
salt and pepper, to taste
balsamic vinegar, to drizzle
Preheat your oven to 180°C. Wash the
1 aubergines and cut off the stalks. Cut
into thick slices, brush with olive oil, and
bake in the oven for around 20 minutes,
or until cooked through, turning halfway.

Deseed and chop the tomatoes,

2 putting them into a large bowl. Peel
and finely dice the onion and add to
the tomato. Add the garlic, basil leaves
(washed and torn), and drizzle with olive
oil. Mix well, and season to taste.

Spoon even quantities of your

3 tomato mixture onto the cooked
aubergine, season and drizzle with good-
quality balsamic vinegar.

INGREDIENTS
SERVES 2-4
Maple & cinnamon
170g (6oz) walnuts roasted walnuts
70ml (2.5fl oz) maple syrup
2 tsp sugar
Fragrant and moreish, these
2 tsp cinnamon make a welcome change from
the usual over-salted shop-
bought offerings
METHOD
In a frying pan, cover the walnuts with
1 the maple syrup and mix to ensure
even coverage. Now add the other
ingredients and mix well. If you have more
of a sweet tooth, feel free to increase the
sugar – the same with the cinnamon.

Transfer the pan to the hob and

2 caramelise the nuts for 2-3 minutes,
until golden brown. Allow to cool on
baking paper before transferring to
a bowl or jar.

22 CalmMoment.com
 festive food

Rice paper rolls INGREDIENTS

MAKES 8 WRAPS

with alfalfa 1 carrot

½ cucumber
sprouts 1 avocado
16 large mint leaves
Perfect paired with a peanut 8 rice paper wraps
dipping sauce, these light, 1 tub of alfalfa sprouts
black sesame seeds
crispy rolls are fresh, zingy
and bursting with colour.
The alfalfa sprouts add a
wonderful crunch, and are
highly nutritious too
Photography Timolina/Shutterstock

METHOD
Peel the carrot and chop it into
1 fine matchsticks – a mandolin is
ideal for this. Chop the cucumber into
matchsticks, and the peeled, de-stoned
avocado into thin strips. Wash the mint.

Soak the rice paper wraps in cold

2 water for 1–2 minutes, or according to
the packet instructions.

One by one, build the wraps. Arrange

3 the vegetables neatly in the centre
of the rice paper, with 2 mint leaves (or
more, to taste) in each, and the sprouts
on top of the other vegetables.

Roll up, then sprinkle with sesame

4 seeds and enjoy with your favourite
dipping sauce.
Photography Ievgeniia Maslovska/Shutterstock

Recipes (pages 21-

23) reproduced
with permission
from Vegan Snacks
by Elanor Clarke
(Summersdale,
Photography FatManPhoto/Shutterstock

£8.99), out now.

CalmMoment.com 23

mains
With this array of plant-based dishes,
we can all enjoy the best of the season
together. Each of these flavourful
recipes can be served as a main or
INGREDIENTS
SERVES 6
a luxurious side. Looking for an
alternative to nut roast? Try UK
MasterChef Finalist Jackie Kearney’s
savoy-wrapped quinoa roast. Cooking
a traditional feast? Serve pimped-up
oven-roasted roots with your usual
plate. Plus, a fresh idea for leftovers!
Flax egg
A favourite egg replacement for
vegan cooking is the flax ‘egg’. Make
a mixture that is one part powdered
flaxseed to three parts water. Flax
‘eggs’ will keep for up to 3 days in the
fridge. You may need to add more
water to the mixture after a day or
two, as it tends to thicken with time.
24 CalmMoment.com
1 tbsp olive or other vegetable oil
1 red onion, diced into 5mm (¼ in)
pieces
½ courgette (zucchini), diced
1 carrot, diced
1 leek, finely sliced
5 chestnut mushrooms, diced
100g (½ cup) quinoa or couscous
750ml (3¼ cups) vegetable stock
150g (1¼ cups) cashews
1 thick slice of wholemeal or
seeded bread
6 outer leaves from a Savoy
cabbage, thick stalk ends
trimmed
1 flax ‘egg’ or egg replacer
120g (4½ oz) silken tofu
1 tbsp each freshly chopped
thyme and marjoram (or ½ tsp
dried herbs)
120g (4½ oz) vegan ‘feta’ or ‘ricotta’
(optional)
salt and freshly ground white
pepper, to taste
2lb loaf pan, oiled
Savoy-wrapped
quinoa roast
This delicious vegan roast is
the perfect centre-piece
METHOD
Preheat the oven to 190˚C/375˚F.
1 Fry the onion, courgette, carrot, leek
and mushrooms in oil for 8–10 minutes
until soft. Simmer quinoa in vegetable
stock for 4–5 minutes. Drain and set aside.
Toast the cashews in a dry frying
2 pan/skillet for a few minutes, then
bash (or blitz in a food processor) into
small pieces. Avoid overblitzing the nuts
to a powder or you will lose the texture.
Blitz the bread into crumbs. Blanch the
cabbage leaves in boiling water for 2
minutes. Set aside.
Mix the vegetables, quinoa, nuts,
3 breadcrumbs, flax ‘egg’ and tofu
together in a bowl. Add the fresh or dried
herbs and season to taste with salt and
white pepper.
4 Line the oiled loaf pan with the
cabbage leaves, using five large
leaves to cover the bottom and sides,
and saving one leaf to seal the top. Half-fill
the loaf pan with half of the veg mixture,
firmly pushing it down with the back of
a spoon. Crumble the vegan cheese
(if using) over the filling, then add the
remaining filling on top, again pushing
down to create a firm shape.
Fold over the edges of the leaves to
5 cover the top of the roast, then place
the last cabbage leaf on top and tuck
it into the sides. Cover the pan with foil
and place on a baking sheet. Bake in the
preheated oven for 15 minutes, then turn
over, foil-side down, on the baking sheet,
and bake for 10–15 minutes more.
Turn it the right way up again and
6 remove the foil lid. Turn it out onto a
board and serve in slices.
Recipe reproduced with permission from
Vegan Christmas Feasts by Jackie Kearney
(Ryland Peters & Small, £9.99), out now.
 festive food

Photography Clare Winfield

CalmMoment.com 25
 Jerusalem
artichokes with
garlic cream &
hazelnut crust
This dish is rich and
unctuous, and feels like a
treat, either as your main
or a flavourful side

METHOD
Preheat the oven to 220˚C/425˚F.
1 Peel the Jerusalem artichokes and
slice into 5mm (¼ in) thick discs. Set aside
in salted water to prevent them from
discolouring.

Lay the shallots, garlic and

2 cauliflower florets on a baking
sheet and drizzle with half of the olive
oil. Season with half of the pepper and
toss lightly. Lay the Jerusalem artichoke
slices on another baking sheet, drizzle
with the rest of the olive oil and season
with pepper. Place both baking sheets in
Photography Clare Winfield

the oven and roast for about 30 minutes

until tender.

Transfer all the roasted vegetables,

3 except the artichokes, to a food
processor or blender, add the almond
milk, lemon juice, mustard powder, onion INGREDIENTS
powder and salt. Blitz until very smooth. SERVES 4-6
Add more milk, if necessary, to make
a smooth, pourable sauce. Adjust the 1 kg (2¼lbs) Jerusalem artichokes
4 shallots
seasoning to taste if needed.
6 garlic cloves, whole
½ cauliflower, cut into florets
Layer the roast Jerusalem artichoke
4 slices in a deep baking dish and then
pour over the sauce. Sprinkle both types
1-2 tbsp olive oil
1 tsp freshly ground white pepper
425ml (1¾ cups) almond milk or
of breadcrumbs, the herbs and chopped other vegan milk, plus extra if
hazelnuts over the top. Bake for about needed
20–30 minutes until golden on top and 2 tbsp freshly squeezed lemon
bubbling. Serve immediately. juice
½ tsp mustard powder
1 tsp onion powder
Recipe reproduced 1 tsp salt
with permission 1 slice brown or rye bread, blitzed
from Vegan to rough breadcrumbs
Christmas Feasts 3 tbsp panko breadcrumbs
by Jackie Kearney 1 tbsp freshly chopped marjoram
(Ryland Peters & or parsley (or ½ tsp dried)
Small, £9.99), 2 tbsp toasted hazelnuts, roughly
out now. chopped

26 CalmMoment.com
 festive food

INGREDIENTS
SERVES 4
Oven-roasted
4 carrots, unpeeled
1 star anise
roots
4 large potatoes, peeled and cut This dish takes a little bit
in half of preparation, but the end
4 parsnips, peeled and cut into result is well worth it
quarters lengthways
pinch of cumin seeds
drizzle of maple syrup METHOD
1 celeriac/celery root, peeled and
diced into 1cm (3⁄8 in) cubes Preheat the oven to 180°C/350°F.
1 small pumpkin, unpeeled and
sliced into 2cm (¾ in) wedges
1 Scrub the carrots to make them
rough, then add to a saucepan of cold
“Every side should 1 large sweet potato, peeled and
sliced into 2cm (¾ in) rounds
salted water with the star anise. Set
over a medium heat and bring to a low
add something a 1 tsp miso paste
2 onions, trimmed and quartered
simmer for 10 minutes, then remove from
the water and leave to cool. Slice in half
little special at a handful of fresh marjoram,
thyme and sage leaves lengthways, rub with vegetable oil and
salt and ground white pepper place on a sheet pan with a light covering
Christmastime” vegetable oil, to coat of salt to season.

Put the potatoes in a saucepan of

2 cold salted water. Set over a medium
heat and bring to a low simmer for about
15 minutes until they are just starting to
flake and break up. Drain the potatoes
using a fine mesh sieve and set over the
warm pan (no longer on the heat) for 10
minutes to dry out completely. Toss with
a little oil and add salt and white pepper.
Transfer to the sheet pan with the carrots.

Rub a little vegetable oil , then maple

3 syrup over the parsnips to form
a thin glaze. Put on the sheet pan and
sprinkle with a little salt to season. Toss
the celeriac/celery root cubes with some
vegetable oil and ½ teaspoon of salt and
transfer to the sheet pan.

Remove any seeds from the

4 pumpkin slices, rub with vegetable
oil to coat, then sprinkle lightly with cumin
seeds. Arrange skin-side down on the
sheet pan. Rub the sweet potato slices
with vegetable oil, then rub the flesh with
the miso paste and transfer. Add the
onion and drizzle with vegetable oil.

Sprinkle marjoram, sage and thyme

5 leaves over the top and roast for
30-40 minutes or until the potatoes are
golden brown. Serve immediately.

Recipe reproduced with permission from

The Flexitarian Cookbook (Ryland Peters &
Small, £14.99), out now.
Photography Steve Painter

CalmMoment.com 27
Calm Christmas
INGREDIENTS
SERVES 4
Roasted
1kg (2lb 4 oz) mixed heritage heritage
beetroot
3 red onions, cut into wedges
250g ( 3½ cups) sliced chestnut/
beetroot with
cremini mushrooms
3 tbsp olive oil
green lentils
5-6 fresh rosemary sprigs,
chopped
& balsamic
400g (14 oz) can green lentils
freshly chopped mixed green
dressing
herbs (dill, chives, parsley),
This is a special dish – the
to serve
beetroot are both beautiful
For the dressing
to look at and to eat
6 tbsp olive oil
3 tbsp good-quality balsamic METHOD
vinegar
1 tsp caster/granulated sugar Preheat the oven to 190°C/375°F.
1 garlic clove, finely grated 1 Peel the beetroot and cut them into
wedges. Arrange them over the base of a
sheet pan. Add the onions to the pan and
scatter the mushrooms evenly over the
top. Drizzle with olive oil and scatter over
the chopped rosemary. Roast for about
45-50 minutes, until the beetroot are soft.

Drain and rinse the lentils and spoon

2 them onto the sheet pan. Return the
pan to the oven for 5 minutes, until the
lentils are heated through.

Mix the olive oil, balsamic vinegar,

3 sugar and garlic together. Remove
the pan from the oven, drizzle over
the dressing, scatter over the freshly
chopped herbs and serve warm, or at
room temperature.

Recipe reproduced
with permission
from The Flexitarian
Cookbook –
Adaptable
Recipes for Part-
Time Vegetarians
and Vegans (Ryland
Peters & Small,
£14.99), out now.
Photography Steve Painter

28 CalmMoment.com
 festive food

Festive pasties
Make the most of all those
leftover winter veggies and
wrap them up in a Cornish-
style pasty. You can use
whatever’s in the fridge!

METHOD
Mix all of the dough ingredients
1 together to make a breadcrumb
texture. Add 175ml water and knead well
until the dough is soft and pliable. Add a
little more water if needed. Leave to rest
in the fridge for at least an hour.

Preheat the oven to 170˚C/325˚F.

2 Dice the leftovers into 2cm (¾ in)
pieces. Mix the leftovers together in
a bowl and season with salt and
white pepper.

Divide the dough into 4 or 6 equal-

3

Photography Clare Winfield

sized pieces. Roll out the dough onto
a floured surface into circles. Milk wash
the pastry edges using a pastry brush.

Fill half of the circle with the leftovers

4 mixture, add a spoonful of cranberry
sauce (to taste) in the centre then add a
knob of butter/margarine and a sprinkle
of black pepper, then fold over the dough,
to make a large half-moon shape.
Crimp the edges, using one
5 forefinger to fold over the
underneath edge and pressing down
on the top with the other forefinger (so
the underside layer is folded over with
the top layer, then crimped into place).
This will make the crust extra thick
like a traditional Cornish pasty. Brush
generously with salted milk wash.
Bake in the preheated oven for
6 30–40 minutes until golden brown.
Serve warm with extra cranberry sauce
if you like.
Recipe reproduced with permission from
Vegan Christmas Feasts by Jackie Kearney
(Ryland Peters & Small, £9.99), out now.
INGREDIENTS
MAKES 4 LARGE OR
6 MEDIUM PASTIES
For the dough
500g (3¾ cups) strong flour,
plus extra for dusting
120g (4 oz) vegetable suet
1 tbsp butter or margarine
½ tsp salt
For the filling
2 large handfuls of vegetable
leftovers such as roast potatoes,
mash, peas and roasted root veg
1 large slice or handful of vegan or
nut roast leftovers
1 large handful of stuffing
leftovers (approximately 3 tbsp)
1 tsp salt
1 tsp ground white pepper
4 generous tbsp cranberry sauce
2 tbsp vegan butter or margarine
1 tsp freshly ground black pepper
3 tbsp soy milk, for glazing
1 tsp salt, for glazing
vegetable oil, for frying

CalmMoment.com 29
 Calm Christmas
Photography Hannah Kaminsky

30 CalmMoment.com
 festive food

sweets
Free-from bakers needn’t miss out on all the festive fun – sweet treats can be
a tricky thing to get right without the help of butter, eggs and milk, but these
recipes by baker, author and photographer Hannah Kaminsky (bittersweetblog.
com) are all vegan and packed with seasonal flavours of citrus, cinnamon and
ginger. Read on and you’ll soon master her recipes for bundt, German
gingerbread, shortbread swirls and chocolate orange nibbles. Then you can
spend time with loved ones over a cuppa with something sweet on the side and
present a showstopping cake as the finale to your Christmas feast.

Lemon-lime
sunshine bundt
Using tangy, fresh citrus
fruits in a dessert such
as this is just like baking
sunshine into a cake!

METHOD
Preheat your oven to 160ºC/ 325ºF
1 and lightly grease and flour a 10-inch
Bundt or tube pan.

In a small bowl, combine the non-

2 dairy milk with both citrus juices and
set aside to acidify. Using a stand mixer,
INGREDIENTS
MAKES 16 TO 18 SERVINGS

cream the butter, sugar, and both zests ¾ cup plain non-dairy milk
together until light and fluffy. Add in the 2 tbsp lemon juice
yogurt, a heaped ½ cup at a time, beating 2 tbsp lime juice
well after each addition to prevent 1 cup vegan butter
2 cups granulated sugar
unblended lumps from being left behind.
2 tbsp lemon zest
2 tbsp lime zest
In a separate bowl, combine the flour,
3 baking powder, baking soda, and salt.
Add these dry ingredients into your stand
1¼ cups lemon, lime, or plain
vegan yogurt
3 cups all-purpose (plain) flour
mixer alternately with the acidified milk 2 tsp baking powder
mixture. Mix thoroughly. ½ tsp baking soda (bicarbonate
of soda)
Drop dollops of the batter evenly into ½ tsp salt
4 your prepared Bundt pan and bake
for 65 to 80 minutes, until a toothpick Glaze
inserted into the centre comes out clean. ½ cup confectioners’ (icing) sugar
Let the cake cool in the pan for 10 minutes 1-2 tbsp lemon juice
before turning it out onto a wire rack.
Note: Prefer smaller sweets? Turn
Allow it to cool completely before icing.
your edible sunshine into individual
cupcakes by dividing the batter
For the glaze, simply whisk the
5 sugar and lemon juice together
until smooth and pour over your cake
equally between 18–20 standard
muffin pans lined with cupcake
papers. Bake at 175ºC /350ºF
as desired. for 15–18 minutes.

CalmMoment.com 31

Photography Hannah Kaminsky
INGREDIENTS
MAKES 36 TO 48 COOKIES
Fruit filling
400g (2 cups) dried strawberries
or dried cranberries
80ml (1⁄3 cup) water
1 tsp cornstarch (cornflour)
Cookie dough
230g (1 cup) vegan butter
100g (½ cup) granulated sugar
1 tsp vanilla extract
290g (2¼ cups) all-purpose (plain)
flour
65g (½ cup) wholewheat pastry
(plain) flour
2 tbsp cornstarch (cornflour)
¼ tsp baking powder
¼ tsp baking soda (bicarbonate
of soda)
¼ tsp salt
3-5 tbsp lemon juice
100g (½ cup) decorative pearl
sugar, sanding (nibbed) sugar, or
turbinado (demerara) sugar
32 CalmMoment.com
Strawberry
spirals
Feel free to substitute
summery dried strawberries
with dried cranberries for
a tart, tangy, and super
festive variation
METHOD
In your food processor or blender,
1 blend together the dried strawberries
or cranberries and water until mostly
smooth. Slowly sprinkle in the cornstarch
with the motor running, in order to prevent
lumps from forming. Set aside.
In your stand mixer, cream together
2 the butter and sugar until light and
fluffy. Mix in the vanilla and beat until fully
combined. In a separate bowl, whisk
together both flours, cornstarch, baking
powder, baking soda, and salt. Slowly add
this flour mixture to your batter and mix
just until combined. Drizzle in the lemon
juice until the dough achieves a workable
consistency. It should be very stiff and
firm, but moist enough to hold together
when pressed.
Divide the dough into two even
3 halves and form each into a
rectangle as best you can. Wrap the
rectangles in plastic wrap, then let them
rest in the refrigerator for at least 2 hours.
Once thoroughly chilled, remove one
4 piece of dough from the refrigerator
and roll it out between two sheets of
parchment (baking) paper to about ½ cm
(¼ in) thick. Try to keep it as rectangular
as possible. Peel away one piece of
the parchment and gently spread the
fruit mixture atop your dough, leaving a
border of about 1cm (½ inch) without fruit
around the edges. Starting with a long
side of the dough, roll it into a log, using
the parchment as leverage, and being
careful not to mash the filling. Repeat this
process with the second rectangle. Re-
wrap these logs in plastic wrap and chill
in the freezer for another few hours, until
solid but pliable. I find that the dough will
hold its shape better if you stick it inside a
cardboard paper towel roll that has been
split down the middle, but it should be
okay even if you don’t go to this trouble.
Once the dough is properly chilled,
5 preheat your oven to 175ºC/350ºF
and line two baking sheets with silicone
baking mats or parchment paper.
Using a serrated knife, carefully cut
6 the logs crosswise into 1 to 1.5cm
(⅓ to ½ in) thick slices, trying not to apply
significant pressure. Place the slices on
the prepared baking sheets with a good
amount of room around them, about
an inch or so. Bake for 15 to 17 minutes,
until the cookies just begin to lightly
brown around the edges. Remove from
the oven, and let the cookies sit for one
minute before transferring them to a wire
rack for further cooling.
Recipe note: Add 2 tsp of matcha to make the
cookies a merry, green shade!
 festive food

Orangettes
Transform discarded peels
into tasty after dinner treats
METHOD
There are many ways to remove the
1 peel from the oranges, I like to do it
with a knife. Begin by cutting the oranges
into quarters. With the skin side down,
cut right along the edge as close to the
actual peel as possible and remove the
edible innards. If there is still white pith
left over on the inside of the peel, simply
scrape that off with the knife. Cut the
resulting peel into thin quarters, so that
each orange produces 16 strips. You
should now have a few nicely cleaned
segments of orange, so take a break
and have a snack!
INGREDIENTS
MAKES 48 TO 64 CANDIES
3-4 navel oranges
3½ cups water, divided
½ cup granulated sugar
3 oz (about ½ cup) vegan dark
chocolate, chopped, or semi-
sweet vegan chocolate chips
Few people think to save their
orange peels for a second use,
but with a little love and a touch
of sugar, these zesty scraps may
end up being even more delicious
than the fruit! It takes patience to
extract bitterness from the pith,
but the payoff is worth the work.

Place the cleaned strips of peel in

2 a small saucepan and pour in
enough water to cover, about 1 cup. Bring
the water to a boil and continue to cook
for about 5 minutes. Drain the water,
return the orange peel to the pan, and
add a fresh cup of water. Bring back to a
boil, cook for 5 minutes, and drain again.
Repeat this process once more to leach
out any residual bitterness.

Add the sugar and a final ½ cup of

3 water to the peels, and boil over
medium heat once more. Continue to
cook until the excess water evaporates
and all you have left is a thin coating
of smooth sugar on each of the strips.
Remove from the heat and immediately
move the saucepan contents onto
a silicone baking mat or parchment
(baking) paper. Spread the pieces out so
that they don’t touch, before the sugar
begins to cool and solidify. Let cool.

Once the coating has completely

4 hardened, place the chocolate in a
microwave-safe dish, and microwave
in 30-second intervals to prevent
scorching. Dip a piece of peel half way
into the chocolate and return it to the
silicone baking mat. Repeat this process
with the remaining orange peels. Allow
the orangettes to dry before storing
them in an airtight container.
Photography Hannah Kaminsky

CalmMoment.com 33
Calm Christmas
INGREDIENTS
MAKES 20 TO 24 COOKIES
Pfeffernusse
These German ‘peppernuts’
“These spice 110g (½ cup) vegan butter
100g (½ cup) granulated sugar are soft gingerbread bites
2 tbsp each of molasses spiked with a bold punch of
cookies are a 2 tbsp aquafaba (or flax egg) warm spices, accented by
¾ tsp pure anise extract or ½ tsp
distinctive anise
holiday treat ground anise seeds
160g (1¼ cups) all-purpose (plain)
METHOD
in Germany, flour
70g (½ cup) almond meal (ground)

Holland and 1 tsp baking powder

¼ tsp baking soda (bicarbonate 1 In your stand mixer, cream the butter
and sugar together until light and

Denmark” of soda)
¾ tsp ground cinnamon
fluffy. Scrape down the side of the bowl to
prevent any lumps from being left behind.
¼ tsp each of salt, ground cloves, Beat in the molasses and aquafaba,
ground cardamom and ground followed shortly by the anise.
black pepper
About 130g (1 cup) confectioners’
Combine the flour, almond meal,
(icing) sugar, to coat
2 baking powder, baking soda, salt and
dry spices in a large bowl. Gradually add
this flour mixture to the mixer. Stir slowly
until a cohesive dough begins to form, so
that the dry ingredients don’t fly out and
decorate your kitchen walls with spicy
holiday cheer. Manually press the dough
into a ball and wrap it tightly in plastic
wrap before placing it into the refrigerator
for at least 30 minutes.

When it is time to remove the dough

3 from the refrigerator, preheat your
oven to 175ºC/350ºF and line two baking
sheets with silicone baking mats or
parchment (baking) paper. Roll the dough
into 2½cm (1 inch) balls, handling them as
little as possible. Place them about two
inches apart on your prepared baking
sheets. Bake for 10 to 12 minutes, until the
cookies are lightly but evenly browned..

Once they come out of the oven, roll

4 the cookies in a dish full of icing
(confectioners’) sugar and cool them on a
wire rack. The cookies may absorb the
sugar over time, so you might wish to
coat them a second time to achieve
a brighter snowball appearance just
before serving.

All recipes
reproduced with
permission from
Sweet Vegan
Treats by Hannah
Kaminsky
(Skyhorse,
Photography Hannah Kaminsky

£14.99), out now.

34 CalmMoment.com

RELEASE TH
E PRESS U RE
This fiery meditation
will help you work off
any frustrations to
help you keep your
cool this Christmas…
K 6
“ undalini yoga contains
a number of short and
effective meditations
that can really support
us as real people living
real lives,” explains yoga teacher
Sirgun, who’s sharing this particular
routine with us. “This meditation can
be done every day to release a build-up
of anger or resentment and can be
used as and when it’s needed (hiding
in the bathroom is a perfect place!)”
1 BEGIN
Sit or stand, depending on where you
feel comfortable, and close your eyes.
2 POSITION
Touch each thumb to the base of
your little fingers. Close the rest of your
fingers over the thumbs to form fists.
Raising your arms, begin a backstroke-
type movement over your head,
alternating left and right arms as you
swing up, over and back around again.
3 BREATHE
Breathe through an O-shaped mouth
and begin strong, rhythmic breaths in
sync with your arm movements.
4 STAY WITH IT
Keep the movement and breathing
continuous and strong.
friends & family
5 LET IT OUT
As you practise, think about
everything and everyone who makes
you angry. Maintain this laser focus on
bringing up the anger throughout the
meditation, increasing the movement
and breath as the feelings surge.
Continue for three minutes.
TO END
Interlock your fingers, stretch your
arms up over your head, palms facing
up, and deep inhale through the O mouth.
Picture yourself surrounded in white,
healing light. Exhale through the O
mouth. Repeat this breath three times,
and finish.
Try more meditations from Sirgun at
gracefulwomen.com.au
CalmMoment.com 35
FREE CHRISTMAS MAGAZINE

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