H E A L T H A N D W E L L B E I N G I S S U E

MO2VATE
Para GB’s Ali Jawad shares his passion
for accessability as he prepares for the
Tokyo Paralympics.

Our cover girl

Laura Toop shares
her simple steps in
keeping our health
when dealing with
life after loss

Understanding
the surprise
benefits of hitting Is your immune
that cold shower system suffering
in the morning! because of lack
of sleep?
ISSUE 09 |
JULY 2021

T H E W IN N I N G F OR MU LA 1
Soul. Contents. FROM THE
EDITOR.

Bo
d
4. Embracing Fat 16. Step Into The Light Quick turnaround month for July

Mind.
y
About Food as we really wanted to get this

intelligence,
6. If You Don’t Snooze You Lose BONUS issue out all about health
18. Simple Steps to
8. Boost Your Energy and Reduce Boosting Your Confidence and wellbeing and we have some
Stress great insightful articles around
20. Why Zoom Yoga is here this too.

Body.
10. 5 Steps to Improve Your Health to stay

14. A Conversation with Ali Jawad 22. What if? An Inquiry into It seemed fitting for two
Healing reasons really, firstly as we

ion
or
seem to be coming out of 18
na

ig
24. You are your Health

rit
l t months of lockdowns where

i
so u
ul li raln 26. Is a Growth Mindset mental and physical health has
ving & nat u essential for Mindfulness? taken a beating for many, it’s
empowering to read how we
can get ourselves back on track.
Secondly, the Tokyo Olympics
kicked off on the 23rd July and
Online Sessions so that’s what we’re theming
this issue around. we even
• One-to-one coaching have a fantastic interview with
• Getting rid of food cravings Paralympian, Ali Jawad of Para
GB who will be representing the
• Health & nutrition UK at Powerlifting. Go Ali... we’re
• Meal plan optimisation FEATURED all routing for you!
28. A Conversation with Kritina Rhianoff
• Self-empowerment We also feature the wonderful
• Body whispering Kristina Rihanoff of Strictly Come
30. Why You Should Stop Pleasing Others Dancing fame who has opened
her own Yoga studio called ‘Soo
32. Biohacking and You Yoga’ and Kristina answers some
pertinent questions on how she’s
34. How Important is Your Quality of Life?
The original nutrition (ORINITION©️) 42. Life After Loss made the change from TV star
is not only about food, supplements, 36. Do you feel over the Rainbow? to Health Guru and some of the
44. Improving ‘Low Mood’ in benefits for our health around
but also about remembering our true 38. The Belief Around Food Three Simple Steps Yoga.
birthright of being healthy, happy 40. The Mental Benefits of Exercise 46. Mo2vate Recipes
and vital till the end of our lives. Some exciting news around
this issue too... we’ll be looking
to publish our ‘GUIDE TO A
HEALTHIER LIFESTYLE 2021’
“Her extensive knowledge on nutrition is being combined book with some of the article
writers who’ve contributed to
to her sensitivity and insights on energetic working, which MO2VATE in this issue and since
amounts to fabulous results.” we launched!
Watch this
- Marjon, Holland space...

All opinions

Are you ready to make a change? within these

articles are the
writers own.

2 /orinition @orinitionnutrition team@leanhealth4business.com 3

 Embracing
fat.
Fat has got a bad reputation over the years,
and we are told to avoid it as much as possible,
especially the dreaded “saturated fat”, but should
we really be so worried? Or should we be
embracing fat? As with so many things it really
depends on the context, but let’s first discuss why
we live in such a fat phobic society.
Most mainstream approaches to diet are based
around calorie intake, particularly when weight
loss is a concern. So, from this standpoint it
makes sense to reduce fat as per gram it contains
9 calories, compared with only 4 calories per
gram in protein and carbohydrates.
The use of the word fat is negative as we equate
dietary fat with being overweight, so in our heads
eating fat makes us fat, this is exacerbated by food
marketing and the media. Many of the research
papers on fat were poorly done and often the data
was manipulated in order to make certain people
look good. Other flaws in the research are that
often the source of fat wasn’t considered; mostly
non-human studies were undertaken, and only
observational studies based on questionnaires
were used. Unfortunately, this kind of research is
what our dietary recommendations are based on,
giving rise to the low-fat era that hasn’t proven
great for our health. You would assume that by
following these guidelines we should be seeing
an improvement in health, however since this
time we have actually seen the opposite. Chronic
health conditions are on the rise. So, where’s the
missing link?
4 5
Whenever we remove a certain element of
nutrition, it has to be replaced with something
else, and in this case our reduction of fat
has led to an increase in refined sugars and
carbohydrates, perhaps this is the bigger picture?
Fat is an essential nutrient that we need to eat for
health, it’s important for absorption of fat-soluble
vitamins A, D, E and K. When we allow our body
to metabolise fat (by reducing sugars) it’s a really
efficient fuel source that keeps you going for a
long time.
Here’s the caveat. There is a big difference
between the sources of fat we consume, it’s not
the lack of fat in our diet we should be concerned
with, it’s the source. Much of the dietary fat
consumed in westernised diets are refined
vegetable oils, which undergo lengthy processes
to make them, including high heat, leading to
oxidation and free radicals, and in some cases
bleaching agents are added to make them look
palatable. Add all this to sugar and we start to
have issues.
So, what fats should we be embracing? Naturally
occurring fats found in meats, eggs, fish,
avocados, olives, olive oil, nuts and seeds are
totally different to the processed fats already
mentioned. They can help you stay full for longer,
stop energy lulls, keep hunger pangs away and
Dean Palfreyman
they taste great.
www.primalnf.com
Don’t be afraid of fat in your diet, embrace it -
just be careful where it comes from.

If you don’t
snooze you lose.
Sleep is one of the most delicious five letter words
and one of my love languages. As a child I used
to nap for 3 - 4 hours in the afternoon and still
manage to sleep for 10-11 hours at night.
After being diagnosed with Hashimoto’s (an
autoimmune condition), sleep became the most
looked forward to and yet the most difficult
activity for me. I have been on both ends of the
spectrum - too much sleep during my early years,
to too little sleep later.
Too much sleep makes you lethargic and
unproductive, whilst too little can create an
unpleasant version of yourself, making you
angry, irritated, and short tempered. Longer term
it could cause weight gain, increased risk of heart
disease, high blood pressure, diabetes, kidney
problems, a decrease in immunity and even a
stroke.
Sleep deficit impairs your learning and
information retaining ability leading to memory
loss. Matthew Walker, a British researcher, notes
that researchers have found there are big and
powerful brainwaves which happen during one’s
deepest sleep stages, and bursts of electrical
activity, called sleep spindles, are produced. This
combination of deep sleep brain waves with the
sleep spindles, act as a file transfer mechanism at
night.
6 7
Similar to a computer moving files to storage,
the brain ensures memories are transferred from
short-term retention to the long term retention
zone and then protected.
Walker also points out another interesting
correlation between sleep loss and the immune
system; immune cell activity reduces by 70%
when sleep is reduced to 4 hours in one single
night. This drastic immune deficiency is caused
not by cumulative loss of sleep - it’s in one
single night! Your body is more susceptible to
numerous forms of cancer with loss of sleep.
The World Health Organization has even
categorised any form of nightshift work as a
form of carcinogen due to the disruption of
your circadian rhythm cycle. Lack of sleep
even impacts the DNA genetic code related to
immune deficiency, inflammation, stress, and
cardiovascular disease.
Meena Chan
www.meenachan.com
Tips for
better sleep
Spend time outside in the sunlight, and exercise
so your body automatically regulates its
circadian rhythm.
Avoid heavy meals, sugary foods, caffeine, and
alcohol before bedtime.
Maintain a regular sleep and wake up time.
Going to bed before 10pm helps your body not
to experience a second burst of energy which
will keep you awake.
Wake up before sunrise so your body is in tune
with the nature’s cycles.
A warm shower, reading a book, listening to
relaxing music, meditations, calming teas, and
lotions or essential oils will help your body ease
into sleep.
Turn your phone to night-time mode which
reduces the bright light, dim the lights at least
an hour before bedtime and avoid digital
devices .
Remember - good rest leads to a wakeful and
productive mind.
 Boost
your energy
reduce stress
The cold water hit my skin like ice and
I couldn’t help but let out a small yelp,
but I was determined to persevere
with this experiment after learning
about the benefits of cold showers.
The adrenaline kicked in as soon as
those freezing droplets began lashing
at my skin. For what seemed an
eternity I shivered, breathed deeper,
goosebumps erupted all over my body
while I stood there taking 3 minute’s
worth of these sensations, until finally
I felt happy, warm from within, tingly,
and alive again!
Showering cold may seem
unconventional, but it has many
benefits that you should be aware of.
The Romans, Sebastian Kneipp, and
Wim Hof aka The Iceman, all swear by
it. Despite the initial discomfort and a
little shivering here or there, showering
with water at around 16 degrees
Celsius and below, for approximately 2
minutes at a time, can have huge health
advantages!
Alicja Son
www.themineralspa.com
8 9
The 11 Benefits
5
of Cold Showers
When your body adapts
to the cold temperature,
1
it becomes more efficient
in handling heat and
regulating blood pressure
6
- this can also help with
fighting illness or weight
loss!
2
The cold water helps
reduce inflammation. This
is great for those who
7
suffer from arthritis or
joint pain.
3
Cold showers help your
circulation and can give
you a natural energy boost,
as it wakes up your innate
immune system.
It works as a natural
8
detoxifier - your body
4
releases toxins during the
process of getting rid of
excess heat through the
contraction and dilation
of blood vessels to protect
itself from damage.
The cold water stimulates Cold showers can reduce
9
the immune system, boosts your stress levels and
your metabolism and a improve your mood as
hormone called leptin a PubMed 2014 study
responsible for burning confirms that cold water
fat. It literally helps burn may decrease cortisol, a
fat as the brown fat
generates heat to burn
stress-inducing hormone.
10
Cold showers will
white fat (unhealthy fat
stimulate and awaken your
from processed foods). The
senses, which could help
brown fat also acts as a
you feel more alive!
fluffy blanket helping your
body stay warm.
It challenges your
11
The cold water will help
willpower and strengthens
you wake up faster in the
your neurology, helping
morning.
you to cultivate a positive
mindset.
Your skin, hair, and
scalp will look better,
The weather is getting warmer, a perfect
as when you stimulate
time to get into the practice of cold
your metabolism you
showers.
significantly improve skin
cell communication, and
Why don’t you try it?
as a result improve cell
renewal (naturally anti-
aging effect) as well as
collagen production.
There may even be
evidence that taking cold
showers could extend
your life expectancy by
reducing inflammation and
improving cardiovascular
health!

1. Take your shoes off
Walking barefoot has many benefits including
improving the strength and health of your feet,
helping with balance and coordination, as well as
cognitive benefits.
Try these today...
Walk barefoot at home and explore different
surfaces - grass, pebbles, sand - notice the
different sensations.
Try some toe exercises. Can you lift all of your
toes off the floor? As you put them down, try
to spread them wide so you can see the floor
between each toe. Or try a Mexican wave as you
lower them down, starting with your little toe
and lowering each toe in turn with your big toe
as the final one.
Let your arms swing easily by your side as you
walk for an easy way to tone your waist. Allowing
your torso to rotate naturally back and forth
as you walk is a great workout for the trunk
muscles.
4. Keep mobile
Think about the positions of your hip and
shoulder joints through the day and assess how
much variety there is within those positions.
Sitting on the floor for 5 minutes instead of the
sofa next time you watch TV is a great way to
improve hip and back mobility.
Try carrying your handbag on the other shoulder
or cross your arms the other way.
Can you come up to standing from sitting on the
floor without using your hands?

2. Breathe
We spend much of our days using short, shallow
chest breaths. Even 5 minutes of conscious deep
breathing each day can have significant health
benefits ranging from lowering blood pressure to
reducing anxiety.

Try these today...

Inhale for 4, hold for 4, exhale for 4, hold for

4. Try this simple box breath to help calm your
nervous system.

5 Simple Ways to
Inhale for 2, exhale strongly for 4. A few minutes
of breathing with a strong forced exhale like this
can increase your sense of alertness.

Improve Your Health Today 3. Walk 5. Balance

Walking every day is one of the easiest and
We can all make small and positive incremental changes which can add up to cheapest ways to improve your overall mental
huge health benefits. Why not try some of these ideas today -- the benefits to and physical health. Heart, brain, lung function
all increase, endorphins are released, muscle tone
your long-term health could be huge. is improved, and you’re outside in the fresh air
getting your daily vitamin D dose.
Walking is great for your pelvic floor. Forget
George Cooke
Kegels, get outside and walk for 30mins a day to
www.bygeorgepilates.com
improve the tone of your pelvic floor naturally.
10
Balancing is good for the health of your mind
just as much as your body. It’s a great indicator
of overall health and is an important skill to keep
practising as we age.
Stand on one leg whilst you brush your teeth.
Swap legs the following day. How long can you
balance on one leg for with your eyes closed?
Next time you see a low wall, a log or fallen tree,
try walking along it!
11
 Want to be fitter, stronger and
energetic? Want to feel yourself?
Discover the best diet for you
Explore movement to improve
your fitness
Learn to manage stress anxiety
,

and overwhelm
Learn to sleep better
Have fun and enjoy life
Book your complimentary call
today!

+44 7391 446 058

12 www.originofenergycoaching.com Lavinia Milner-Gray
13
 A C O N V E R S AT I O N W I T H Do you have a ritual that you do
before going out into the arena?

PARA GB’S The night before competition I

usually get my kit bag ready and

ALI JAWAD
watch one of the Rocky films! It gets
me fired up! The Rocky soundtrack
is the go-to playlist for training and
competition.
A H E A D O F T O K Y O PA R A LY M P I C S
What advice would you give to
other disabled people who maybe
interested in taking up Powerlifting?

Powerlifting is one of the most

Please can you tell us a bit about yourself?
I am a Para Powerlifter, 3-time Paralympian,
winning silver at the Rio 2016 Paralympic Games
and proud to have also set a world record.
I’ve been lucky to have won the ‘career slam’
of major championship medals too (National,
European, World, Paralympic)! Outside of sport,
I’m studying a PhD in anti-doping in Para sport
and launching a fitness app for the disability
community.
What every day challenges do you face with
your disability and how do you overcome them?
It may sound weird, but as a congenital amputee,
I face no challenges as I adapt to any situations.
My main impairment is invisible, as I suffer
with Crohn’s disease which is an incurable
autoimmune disease. The symptoms can get
very bad, but I live my life in a way that attempts
to counter those symptoms through nutrition,
optimal sleep, exercise, and listening to my body.
How did you get into Powerlifting and start
competing at a professional level?
During my GCSE’s my friend insisted
I accompany him to the gym. I started
Powerlifting and the owner of the gym spotted
me and convinced me to come back! 18 months
later I was representing ParalympicsGB at the
2008 Beijing Paralympic Games.
14
“I’m looking forward to competing at world
class level again and being part of a multi-
sport team. At this stage, winning a medal
maybe challenging with my health problems
over the last 5 years, but I see my medal is just
getting there.”
What’s been the highlight of your career so far?
I’ve been so lucky to have many highlights! My world
title in 2014, my double world record in 2014, but
what tops those is winning a Paralympic medal in
2016! Another highlight that makes me proud is
I’m only one of two athletes with Crohn’s disease to
win a medal at any Olympic or Paralympics games in
history!
How have you been preparing for Tokyo 2020 and
do you still have concerns relating to the Covid19
pandemic?
As elite athletes we are used to adapting quickly to
unpredictable challenges, so we converted my living
room into a gym during isolation so I could still train.
I have no concerns going to the Games, its important
we trust in the experts making decisions and us as
athletes focus on doing our jobs ion the conditions
deemed safe, the Paralympic environment will likely
be the most secure village in the world with over
80% of people vaccinated. I have every hope and
confidence it will be a successful Games.
Ellie Jade Photography
popular sports at the Paralympics! I
would encourage anyone interested
to go to their local gym and try it.
Contact British weightlifting for
talent ID days and see if they can fast
track you to camps and competitions!
Why wouldn’t you want to be one of
the strongest humans in the world?
What are your goals and aspirations
for the future?
From my sporting career, I hope to
retire from competitive sport on
my own terms. I’ve been very lucky
to have such a long and successful
career. I’m also studying a PhD in
anti-doping in Para sport which I
hope to finish in the next 3 years.
Finally, I hope through Accessercise
transforming the way people with
impairments keep fit and active.
I honestly believe it could be a
game changer in terms of helping
the fitness industry adopt a more
accessible approach that truly caters
for all.
j o i n .a ccesse r c i s e . c om
Please can you tell us about your new fitness app and
how it will help disabled people?
Accessercise will be the first complete fitness app
especially designed for people with impairments. It will
guide, empower and educate the disabled community
to take control of their health and fitness goals, using
evidence-based impairment specific exercises where they
will build their own training programmes. In addition, it
will have a unique accessibility rating scale where users
can rate the accessibility of the gyms and leisure centres
in their local areas, and a really exciting social ‘hub’ for
support, discussion and friendships, on top of many more
features!
What inspired you to start the fitness app?
I’ve been so lucky in my career to have access to the best
facilities and coaches being a Paralympian. However,
the disability community is still fighting for basic access
and many barriers stop them keeping active. I wanted to
create an outlet where they have access to knowledge
which can help inform their fitness and health goals.
So often people with impairments are forgotten or an
afterthought, with Accessercise, they are the priority and
the first and only thought.
15
 Step Into The Light About Food
“Move more, eat less!” they say.
“Go vegan and save the planet while
saving yourself.”
“Drink this coffee/tonic/shake/
juice, and you’ll be healthy beyond
measure.” Plus, the many more pieces
of advice freely served up to those who
are looking. But which do you choose?
And it is not a modern thing; when you
read back into ancient stories from
all around the world, there is a desire
to find the quick fix, the elixir of life,
the fountain of youth or some other
road to strength, perfect health, and
immortality.
16
We are complex systems, each of our
bodies is an ecosystem of organisms,
a soup of chemicals, trying to stay in
balance and a simple platitude does
not always convey the depth of action
required.
It is true to say that most diets, when
implemented properly, will allow
people they work for to lose weight.
However, note the emphasis on
implementation because no diet will
work if you don’t follow it. Like having
a book on making money will not
mean you make money when you
haven’t read it or followed its advice.
It is about finding the plan that works for you.
The reason diets work is that they restrict the
amount of fuel going into your body meaning
less goes into storage. However, they don’t all
promote understanding so at the end of the
diet, you often head straight back onto the
buns, piling on more weight than you lost! Plus,
not all diets are healthy. So yes, you will lose
weight if sucking on a shoelace is your only
source of nutrition! However, you will feel weak,
irritable and your body will start shutting down
due to a lack of the essential building blocks it
needs to survive.
And we haven’t touched on the psychological
aspects of denial and restriction.
So, what should you be looking for when
choosing a plan?
Firstly, you need to decide on your goal. Do you
want to feel healthy with it? Do you want to lose
fat? Do you want to tone your body? Do you
want a more alert mind? Do you want increased
energy?
Secondly, can you live with the plan forever?
Yes, we are talking about the rest of your life be-
cause health is not a transaction it is a lifestyle
choice. No diet and a steady weight are healthi-
er than a yo-yo diet of feast and famine.
Thirdly, will the plan support you in your un-
derstanding? In the end, it is the choices you
make that dictate the results you get, so learn
to make great ones. Your body doesn’t know
the difference between the substances that will
assist health and wellbeing and those that will
impede. It just sees them all as building blocks
of amino acids, fatty acids, minerals, and other
components for use.
The phrase “You are what you eat” is very accu-
rate, the quality, the quantity, and the types. So
choose to eat well for the needs of your body.
Martin Sharp
sharpfitforlife.com
17
 The good news is that your confidence

Simple
is something you have control over. I’ve
been coaching people to become a more
confident version of themselves and if
you’re up for it, today, let’s commit to
boosting your confidence.
Don’t forget to take time
to tune into your mind.
One way to do this might
be to start a journaling
practice where you write

Steps to First things first, let’s talk a bit about
your negative thought patterns. Is there
anything you feel you aren’t good at?
Everyone has experienced failure in some
area of their lives. Would it help to think
everything that pops into
your head. What negative
thoughts are coming up?
Are you feeling tired,
angry, anxious, unsure of

Boosting
that FAIL really stands for First Attempt
In Learning? I’ll give you an example,
today I’m a professional public speaker
and yet I’ve made many speeches where
I felt I failed. There’s no guarantee all my
yourself? Write these out
or acknowledge that these
thought patterns are there.
Once you’ve acknowledged
the thoughts, you can start
to look at things from a

Your
speeches will make the impact I want.
different perspective.
Having a morning routine will improve
your day. If you can cultivate confidence Here’s an example:
early in the day, your interactions with
other people will be energising and that “My boss doesn’t like the

Confidence
builds more confidence. Wake up fifteen project I turned in. He
minutes to thirty minutes earlier than hasn’t responded and it’s
usual. been three days!”

Exercising is a great way to start your “My boss had several

day, not only does exercises release meetings, and his wife
You may have heard the phrase “confidence endorphins which make you feel good, is away so he’s also
sells”. Even if you’re not in the business of there’s a scientifically proven link between having to take care of
sales, whenever you go to a job interview, a the mind and body. Healthy body, healthy his children. He may be
work meeting, or even on a date, a positive mind. A brisk ten minute walk is usually short on time. Besides,
outcome depends on your level of confidence. sufficient to get your heart pumping and he had other issues to
ready to enjoy a good day. handle. Maybe he hasn’t
found the time. I can be
Laughter is medicine proactive and offer to
so make sure you take make some time to go
some time, at least 15 over it with him.”
minutes, to laugh. It
could be you look at To feel more alive do
the mirror and start something each day that
laughing and your scares you. This may be
mood will improve picking up the phone to
immediately. It always have a chat with your
works. manager about your work.
Do it. I promise, you will
feel more confident for
having taken charge of the
situation.

Over to you…
Jose Ucar
finding-excellence.com
18 19
 Felicity Pryke
findingfelicity.co.uk
Why Zoom Yoga is here to stay
Lockdown actually came as a relief to me. As a
newly qualified yoga teacher, starting my own
classes was getting demoralising. Finding a
decent venue, advertising, leafleting, travelling
on cold winter evenings, setting up. Then
finding that not enough people would attend to
even cover the hall hire I would have to pay.
Lockdown was a chance to get off the treadmill
and re-assess. I have received a lot of business
coaching over Zoom, and I could immediately
see that it was an option for teaching yoga
online. I now can’t imagine not teaching online,
even if I do go back to in-person classes again.
Many of my students agree - I spoke with them
and fellow teachers about some of the great
advantages:
20
Convenience.
No need to travel. No waking up after a lovely
relaxation to drive home. Online classes are a real time
and money saver.
Variety of teachers.
You are no longer restricted to your local yoga
teachers, you can learn from teachers all over the
world. This is amazing for teachers too - I’ve taught
people from USA, Canada, Columbia, and Pakistan.
Variety of styles.
A global choice of teachers brings a huge choice of
styles. From slow, gentle, and mindful classes to higher
intensity vinyasa and ashtanga flows, you’re no longer
restricted by what is locally available.
Student ownership.
A key element of yoga which has been lost over the
years is the connection of the student with their
body. When we teach in person there is a strong
inclination to physically adjust our students if
their postures don’t “look” right. However it’s more
important for our students to feel their way into a
posture, placing their limbs into positions that suit
Community building.
their bodies rather than making shapes to copy
their teacher (or the latest Instagram star!) Online communities are great for connecting
and keeping our students informed. From
video content for when we are away to keeping
Teacher feedback. students mindful of the yoga they can do off the
Live teaching however is still far superior to mat, this is a game changer in helping yoga more
watching a YouTube video. As I said we’re not deeply change people’s lives.
making shapes. I know some teachers who do
barely any demonstration at all, guiding students
For some people, nothing will replace in-person
verbally and watching them carefully.
classes. There is a lovely sense of connecting in
person and I know many who leap at the chance
Introspection. to get out of the house, even in normal times!
As wonderful as the social aspect of meeting fellow But online teaching has become a very valuable
yoga student is, yoga is an introspective practice option for students and teachers alike and I
and being online helps to keep our focus on think it will be around for a long time after the
ourselves rather than what everyone else is doing. pandemic is a distant memory.
21

What if?
an inquiry into healing
“Oh, you are that healer.”
This is how I was greeted at a local breakfast
meeting hosted by a council business group. Now
don’t get me wrong, I am all for healing, however
I did have a problem with being labelled this way.
It sounded off-hand and did not sit well with me,
after all, I was there to give a serious talk about
wellbeing strategies in the workplace and not
go all woo-woo. Despite feeling slightly taken
aback, I smiled politely, told myself “Just let it go”
and gave my talk.
As it turned out, I could not let it go and as a
result I’ve spent the last two years looking for
answers outside and within, asking myself “Are
you a healer?”
The question is, what is a healer and what are
they doing?
22
Traditionally, healing people has, at its best,
been considered a special gift, a performance
of miracles or sometimes even magic. Wise
elders, shamans and faith healers were revered
and treasured and often thought to be in touch
with higher powers. In the worst-case scenarios
midwives, herbalists and nature healers were
feared, often accused of witchcraft and burnt at
the stake.
Fast forward to the present, has our perception
of healing undergone a paradigm shift? We have
come to the understanding that the mind, body
and spirit, soul and emotions are all connected,
as is the whole of our society. We need to
consider everything in a holistic way for healing
to occur.
Healing, instead of magically happening by ways
of outside forces, is now understood to come
from changes within ourselves.
So, if healing is not about magically fixing a Ask yourself:
person, what is it about? Is it about facilitating
shifts in people’s perception of life and self, a “What if I were a healer?”
letting go of things which limit us? Is it instead “What would this feel like?”
an enhancement of all which encourages us
to become whole and living to the best of our Can you sense that inner expansion, a widening
ability? of perception?
If so, do simple acts of self-care and mindfulness Now ask:
constitute an act of healing? And logically does it
follow that everyone has within themselves the “What if I already am a healer?”
potential to be a healer?
What would that look like? You might already
Mind-blowing! practice self-care, meditation, lending a listening
ear, being mindful of self and others; What else
Please bear with me for a minute and join me in a can you think of?
game of “What if”.
The question is, what is a
healer and what are they doing?
Keep on playing with this thought!
Now notice the ripple effect of all
those truly healing actions radiating
outwards, touching the people
around you, in turn impacting their
surroundings; everyone’s energy
will shift and lift, healing ripples
will be passed around and spread
exponentially throughout society for
generations to come.
What if?
Andrea Hochgatterer
mindbodyalignment.co.uk
23
23

You are your Health
Have you ever experienced issues with food?
Food addiction, eating disorders? Disordered
body image?
I have.
For years I have been through all kinds of issues
with food and my body. Childhood and teenage
trauma, and I was a professional dancer for
years, in the spotlight in various costumes doing
various styles of dancing, from cage dancing to
Latin American, to burlesque and even dancing
coyote ugly on a bar; my body was on show a lot.
I had a boyfriend who, when I was at my fittest,
said I needed to sort out my muscly calves and
get a boob job because they were too small.
24
This all added to the mental and emotional
struggle that landed in my body. Food became my
comfort and my nemesis, and it all culminated
after having my son. The weight gain was
immense afterwards as I spent weeks in hospital
with him as a very early preemie. After that it was
a yo-yo 13 years that I am just finally coming out
of.
I have always been so good and fast and aware
of everything in my life that needs working on,
doing whatever it takes, but my body has been a
very different journey. This year, 2021, has been
the first year of my whole life that I have actually
and actively looked at myself and said, “I love
you”, with no judgements, no NEED for change
just loving me right now, where I am.
Ciara Heneghan
ciaraheneghanconsulting.lpages.co
It has been the best thing I could
have done for my HEALTH over the
course of my whole life, and I would
recommend it as something every
person works their way towards. I also
have come to an even bigger knowing.
While I can now love myself as I am,
and that has been a vital piece of my
healing, I also know that to truly love
myself it is time I started to look after
myself and my health.
In a world where there is a huge
emphasis on how you look and the
belief that you need to fit a certain
mould, I invite you to break that mould
and choose to:
1. Love yourself exactly how you are
FIRST.
2. Once you have absolutely done that
THEN understand what it means - if
you truly love yourself, you will want
the best for yourself and that means
taking care of your health.
3. Know that this has nothing to do with
how you look; unless you want it to; it
has to be purely for you, not because
you want to fit current societal norms.
4. Take action, the right action for you.
There are many processes in life, all
taking different lengths of time. Don’t
give up when one seems to take longer
than the rest. It is worth it to see it
through because what’s on the other
side is FOR YOU.
25
 Is a Growth
Mindset
essential for
Mindfulness?
Jennifer Sharp
jennifersharp.com.au

I was once a person who lived on caffeine and high anxiety, until By being mindful we learn By constantly stretching our minds we understand that we Take deep breaths especially if
a health crisis made me stop. I was physically, mentally, and the art of patience. Making have an infinite number of possibilities that are ours for the you are having a tower moment.
emotionally exhausted. A major tower moment saw me fall. In mistakes is frustrating but taking. Each time we make a mistake and sit with it, we are Deep breathing enables you to
hindsight, this was a blessing. The irony of this was I was teaching it is what we do as humans creating space for learning and improvement; we are able focus and eliminate some of the
and coaching growth mindset but not implementing a single each time we try something to look past perfection. stress allowing you to keep thinking
strategy for myself, either at work or in my personal life. new. We say goodbye to our with clarity, to stay patient, and
inner critic. We understand By being mindful and allowing our thoughts to expand remember your purpose.
By learning to have a growth mindset, I learned to understand that not all our talents are we negate the need for comparison and unhealthy
that I could develop my strengths and be less critical of myself innate; that not all we do competition. If we open our minds to abundant thinking, Reflect on what you’ve learnt each
as I was forced to accept failure as a part of my learning process. is going to come easily to we don’t feel the need to compete. We know everyone can day. Acknowledge each step and ask
The acceptance of failure as growth is essential for mindfulness. us. We understand that succeed and there is enough for us all. for support. Once you’ve recognised
When I accepted that challenges would occur, I was open to determination and grit are you need support you are being
learning from them; I was on my way to dropping the stress powerful tools necessary What do we need to do to be mindful and keep growing? mindful of your thoughts and are
levels and becoming mindful of my actions. By observing my for internal and external open to allowing yourself to grow.
thoughts, not reacting to them, by sitting with them, leaning into success. Do daily check-ins. Meditation is a great way to do this
them, I was able to let them go more readily. and simply having an awareness of who you are and being Is Growth Mindset essential for
grateful for each day works a treat. Mindfulness?
26 27

Kristina is originally from Russia and is a world
renowned professional ballroom dancer,
choreographer and author. She has been a
dancer since she was 6 years old, winning
competitions from the age of 7 and started
tutoring dance at the age of 16. Kristina starred
as a professional dancer and choreographer
in the UK’s most viewed BBC1 show “Strictly
Come Dancing” from 2008 up until 2016.
After 8 years she left the show and moved to
Northampton to start a family and is now a
mother to a 3 year old girl, Milena.
In the past 3 years she has become a certified
yoga instructor in Hot Yoga; Hatha; Vinyasa;
Pre/Postnatal yoga; Children and Family yoga;
Chair yoga for mobility issues; and Meditation.
She is highly involved in the creativity and
product offering of the Soo Yoga Classes!
“My motivation comes
from giving my best to my
family and everything I do is
really
28 for them.”
A C O N V E R S AT I O N W I T H
Kristina Rihanoff
Has Yoga always been a big part of your
daily routine even when you were a professional
dancer?
I got into yoga when I moved to America in 2001. I
had no knowledge of yoga whatsoever but from the
very first lesson I took in the tiny studio in Seattle
WA I fell in love with how it made me feel physically
and mentality so the journey began. Besides being a
practitioner for over 20 years I love teaching yoga and
being part of other peoples yoga Journey!
How did you find the transition of being a
competitive professional dancer to becoming an
entrepreneur in terms of skillset? and what one skill
did you find was not only transferable but beneficial
to and for you as an entrepreneur?
Like any competitive person alone to be resilient and
professional at all costs. I know there is a team which
needs your support or a partner who relies on you and
this skill definitely suited me. I’m going into business
with my life partner Ben Cohen. I have never run the
business before so it was a really massive learning
curve and still is but in sport you learn to give your
absolute best every single time. It doesn’t matter
what’s going on you have to deliver. From me and my
clients my customers is a number one priority and I
know for them that the yoga class might be what keeps
them going and keep them sane in current challenging
climate. So, I’m trying to make sure that they feel
themselves at my facilities and the feel that they can
relax and enjoy being with them there is no games
there is no expectations there is no competition.
What are your values and how do you embrace them
in your business?
I think any business person will tell you that you’ve
got to be authentic and do things with integrity.
Whether you are an artist a performer or business
owner without authenticity and integrity I don’t believe
you’re going to make it. The silliest thing some people
do launching a product or service is trying to copy
somebody else or take a customer for a fool. People are
not silly everything is out there online you can research
you can see for yourself and find any information you
want so as a business owner you’ve got to be true to
yourself and honest with your customers. These are
paramount things for me and Ben in our business.
As an entrepreneur you have to deal with and handle
a lot of potential risks. Do you feel you had the same
level of risks within your career in dancing?
When you’re younger you don’t have many fears so I was
competing because I loved my craft since I was a little girl.
Competitive sport of any kind is extremely demanding
mentally and physically but I suppose there is no risks
like financial risks. Becoming a business owner nine
months before the pandemic probably wasn’t the best
of things but nobody could predict this to happen to the
society. While the future is uncertain and I’m hopeful that
people will really dedicate the time and put the effort into
personal well-being. If this pandemic told us anything
is that the life is short and you’ve got to take care of
yourself.
There is much more exclusion when you are a business
owner especially enjoying doing things on your own
with your partner there is no big corporation behind you
like many gym chains for example. It’s only Ben and me
together in it but I wouldn’t change a thing out of the
way. He is my rock my best friend and someone I can be
brutally honest with. That’s what makes this relationship
work. The window risk everything going into business but
it’s to us in the together and we are a team. When you’re
risking everything with a person you can really trust
things just a little bit easier
What advice would you give to anyone to prepare for a
career in professional dancing?
Professional dancing like any other sport is extremely
competitive and can be tough physically and emotionally.
You’ve got to love your craft in order to live that life. I
didn’t have anything to my name until I got on Strictly
Come Dancing at the age of 29 - every single penny I
made I put back into my dance lessons my costumes my
travels for competitions. While a lot of my friends had
families kids businesses I had absolutely nothing besides
a closet full of beautiful and very expensive dresses.
This lifestyle isn’t for everybody but if this is something
you truly love then you’ve got to go for it. That passion
led me to the biggest show on TV in the UK. I guess you
can say that who dares wins! If you truly want this the
world will present you with opportunities, you just got
to see them and not be afraid of making changes and
big steps. Every big decision I’ve made like leaving my
family in Russia, going to America then leaving America
and going to the UK was extremely difficult but at the
end I was rewarded with success. This lifestyle isn’t for
everybody so you’ve got to go deep into heart and soul to
see if this is something you really want to do - there will
be big sacrifices but also big rewards.
How many and what kind of goals do
you set? And are you target / finish line
orientated?
When I always had really big vision of creating
a Soo Yoga Lifestyle brand and we are still
developing and looking for opportunities. Of
course pandemic changed a lot of things and
at this point we’re just trying to recover the
business from what happened for the last 18
months. We are both optimistic people I’m just
working at the moment of building the brand
and making it strong.
Competitors feature extremely highly in
dancing. Do you view competitors in a
similar way in your business?
Strangely I don’t see anybody in yoga business
as a competitor. We all trying to do the same
thing and give our knowledge to others , guide
them into a better lifestyle. I believe there is a
place for everybody, there is different people
different clients with different goals. Some Soo
Yoga clients love my classes and some clients
never being to my classes, they come to Soo
Yoga for other instructors we have. This makes
me very happy as I know I’ve put together an
amazing team and there is someone for every
type of client we have. I’m very competitive
with myself and always on some sort of
professional development course so I guess
my competitiveness more about me being as
good as I can be. I probably should research
more about my competitors and see what they
do but I love being authentic and create my
own things, my own styles of yoga and classes,
I don’t want to be a copycat. In a weird way
staying away from other people businesses I
feel more creative and motivated.
29
 Why You
Should
Stop
Pleasing
Others
Wellness is higher on the agenda
than ever since COVID hit. Business
leaders are increasingly being
expected to DO something to
protect and enhance staff wellbeing.
You’ll no doubt know that mental
wellbeing affects staff performance
and loyalty. So good mental health is
not only desirable but it makes good
business sense. And yet, despite
the high priority that wellness is
afforded, sadness, anxiety and stress
have all doubled since COVID started
and the trajectory 23
is showing little
sign of improving.
How can that be?
Could it be that the wellness culture
is actually making people worse?
I think so.
And here’s why.
Think about the narrative that we are
being fed. It’s all bad news. It’s all
pointing to how unhappy, stressed
or lonely your staff are. Which
in itself makes quite depressing
reading. And you’re feeling a bit
down in the dumps as a leader, it’s
going to be hard to lead by “happy”
example.
Sarah Furness
30 wellbeitcoach.com
But it’s actually worse than that. By feeding
this negative narrative, we are essentially
telling people HOW to feel. Remember that
the brain likes to conserve energy where it
can which means it makes lazy judgements.
Which means it won’t instinctively question
the current narrative. So if the wellness
industry is talking about depression and
stress, all the time, people will feel… well,
depressed and stressed.
The truth is, happiness is a choice. So is
sadness.
So if someone in your team is feeling
unhappy, they are choosing to feel that
way.
Now that may sound unforgivably harsh,
but understanding this is crucial as a
leader. If you think you can make people
happy, that’s just your ego talking. In fact
sometimes you might deliberately ask your
team to do something that is likely to make
them unhappy. That’s the responsibility a
leader must acknowledge.
During my 20 years in the military
there were a number of times I asked
people to do things they didn’t want to
do. Doing extra duties, going to war,
missing childrens’ birthdays, working over
Christmas.... whatever you’re asking of your
team right now, I understand that it’s not
always easy. But you don’t get to decide
how they feel about it, happy or not. That is
not your job, nor is it your gift.
What REALLY matters, is giving people
choices. Give your team as much autonomy
as you can. That doesn’t mean leading by
committee or abdicating responsibility. It
means giving people the ability to decide
HOW they achieve their tasks. If it’s possible
to do this in military, where we follow
orders for a living, it is possible to do this in
your workplace.
If you want your team to be in good mental
health, you need to stop trying so hard to
make then happy. The key to wellbeing is
NOT happiness. It’s empowerment.
31
 Biohacking is rooted in the idea that we can change our bodies and
our brains and that by doing so we can ultimately become smarter,
faster, and better human beings.

Biohacking is a ‘systems thinking approach’ to your biology. It is

about being strategic in the things you do and why you do them.
Think about the food you eat and how it will benefit your body. Do
you eat foods that will make you leaner and faster, or ones that
will make you bulkier? What about your exercise routine? Do you
exercise to become fitter or stronger, or both?

Biohacking is about making small incremental changes to your

lifestyle to help you reach your goals. Track what you are eating
and the impact it has on your body. If it is negative, you eliminate it
from your diet, if it’s positive you keep it in.

1. Correct posture
✅ Maintain a neutral spine position
✅ Set your head in neutral position, ears in line with shoulders.

2. Eat the right food

✅ Lots of vegetables, eat the rainbow
✅ Good fats, limit sugar and highly processed food This is the
3. Spend time in Nature
✅ Take a walk in nature beginners
✅ Take in your surroundings and become present

4. Drink water
guide to
✅ Replace caffeinated or sugary drinks with water
biohacking.
✅ Drink a glass of water when you wake up in the morning

Biohacking and You

5. Expose yourself to Sunlight
✅ Sit in sunlight for at least 20 minutes a day
✅ Sun gaze by turning your head towards the sun with your eyes closed

6. Make yourself uncomfortable

✅ Take a cold shower
Have you heard of biohacking?
✅ Participate in something that scares you
Lavinia Milner-Gray
When I first heard of the concept of biohacking, I had an image of myself in a lab hooked up
7. Meditate originofenergycoaching.com
to machines monitoring my body.
✅ Spend 10 minutes a day in quiet or guided meditation
Biohacking is essentially the practice of changing our chemistry and physiology through
8. Listen to music
self-experimentation to energise and enhance the body.
✅ Instrumental calming music
In other words, it’s a way to change your body, your health and your brain so that you can
9. Show and Feel Gratitude
reach your goals and achieve peak health.
✅ When you wake up silently state 3 things you are grateful for Biohacking is nothing to
This is certainly a broad definition, and the concept is constantly evolving. It includes ✅ Before you go to bed write down 5 things you are grateful for do with being hooked
up to equipment.
implementing lifestyle and dietary changes to improve the functioning of the body. It also Biohacking is all about
10. Engage in Movement
includes wearable technology i.e. sport/smart watch to help you monitor and regulate
✅ Experiment with different movements experimenting with your
physiological data.
✅ Find and engage consistently with a movement you enjoy body to find out what
the best lifestyle is for
32 33
you to thrive.
 “People take 20-30 years acquiring their wealth,

how
then spend much of it in the rest of their lives to
regain their health.”
But instead of becoming more depressed when 1. Check your eating habits - When you
Some will laugh about that statement, some will you read this, you should be excited…why? eat, what you eat.

important
shrug their shoulders, and others will take it a
little more seriously. I sincerely hope you are in
the third group.
Because there is good news: You are in control!
For some of you that might not be the best 2. Start exercising - Not 2 hrs/day on a
news you have ever heard, but it is our reality. treadmill, just gentle exercise for 20-30
We can all choose to take better care of our mins 3 times a week is a great start

is your
We are all busy with our work, our families, and health and wellbeing.
our friends, filling the remainder of our day with
3. Sleep well - How much sleep do you get
other ‘important stuff ’ such as social media, often So, what does that take? and is it enough? (6-8hrs?)
until late in the evening. Then we quickly catch
up on the latest news before we finally go to bed

quality
and wonder why we, or our partners are so tired
and grumpy in the morning.
‘Food’ on the go, ping dinners often later in the
Let me ask you all a few questions first:
• How well do you know yourself?
• How well do you know what your daily habits
look like?
• How many of you can open your planner and
4. ME time - Start scheduling some time,
even 5 minutes, for yourself several times
a day, where you find a quiet place to just
sit and breathe without distractions.

of Life?
evenings as we are still busy, stressful jobs behind show others your Personal Self-Care Plan? 5. Time management - We all have 24hrs/
a computer, and lots of fear and anxiety to make • How many of you don’t even know what I am day. How we use those hours is a challenge
ends meet, especially during these uncertain talking about? for many as they have no clear plans.
times…and our health takes a backseat in our
tour-bus of life. After shocking yourself into submission by I hope you are getting the point.
answering those questions honestly, there
Yes, we all have great intentions to look after are some very simple steps you can take to at Your health is THE most precious gift you have.
ourselves better but…’excusitis’ takes over and, least, start your journey to becoming healthier Do not throw it away. Start TODAY!
before we know it, we find ourselves in a situation spiritually, mentally, and physically.
Jan Robberts where we are no longer able to do certain things,
kileadership.com are regulars at the doctor’s surgery, or have a new
routine were taking a hand full of pills several
times a day has become a necessary habit.

34 35
 GREEN
Chlorophyll gives the green
colour and the deeper the
green the more nutritious
they are.
Sulforaphane, indoles, and
an isocyanate - anti-cancer
properties and supports liver
function. Sources: broccoli,
cabbage, kale, Brussels
sprout, watercress.
Phytosterols - blocks the
absorption of cholesterol
from the food. Sources: olive
oil, avocado, lettuce.
Catechins - natural
antioxidant with anti-cancer,
anti-obesity, anti-diabetic
properties, and also very
beneficial for the liver.
Sources: green tea
Do you feel over the
BLUE-PURPLE
rainbow?
Anthocyanins & Resveratrol:
anti-cancer, anti-
inflammatory, protects the
heart and the brain. Sources:
dark berries (smaller ones
are higher in phytonutrients),
dark grapes, black rice,
purple cabbage, eggplant
(aubergine), black olives,
prunes, raisins, figs.
I certainly do and it’s because I ‘eat the rainbow’ every single day.
I am writing this piece munching on some juicy watermelon, enjoying every drop of water and
phytonutrient it nourishes my body with. But hold on for a second, Anita, what is a phytonutrient?
In food science, we refer to phytonutrients as chemical substances with different health-promoting
benefits produced by plants. Fruits, vegetables, legumes, teas, nuts, and seeds are the best sources of
phytonutrients. Each colour provides different benefits. If you are leading a healthy lifestyle or have
seen a nutrition practitioner, you’ve probably heard the expression before - Eat the Rainbow. If not,
let me walk you through how eating the rainbow adds colour to your life.
Diversifying your plate has never been easier with the availability of blenders and juicers. They are
both my chosen method to incorporate as many varieties as possible. Enjoy the benefits! Anita Andor
www.anitaandor.com
36
WHITE/TAN/BROWN
Allicin: garlic has this
medicinal substance that is
great for circulation. Also
good for anti-viral and anti-
bacterial support.
Lignans: supports oestrogen
activity. Flaxseeds and
sesame seeds are the best
sources.
Terpenoids: anti-viral, anti-
parasitic, anti-allergenic, anti-
inflammatory, and supports
the immune system. Sources:
lemons, cloves, fennel, thyme,
oregano, and menthol.
RED
Lycopene: provides
protection against prostate,
breast, and skin cancer.
Much more potent cooked.
Home-made tomato juice
helps with prostate cancer.
Sources: tomato, red pepper,
watermelon, guava.
Quercetin: anti-inflammatory,
antioxidant, antidiabetic, anti-
Alzheimer’s. Sources: apples,
onions, citrus fruits, cherries.
Flavanols: increasing the
availability of nitric oxide
which reduces blood
pressure.
YELLOW
Lutein: anti-inflammatory
and supports eye health as it
is a carotenoid. Keep in mind
that all of these can increase
your blood sugar levels and
so they should be eaten with
other foods to reduce the
impact. Sources: banana,
corn, pineapple.
ORANGE
Beta-Carotene: converts to
Vitamin A, promotes healthy
vision and is extremely
important in reproductive
and immune health. Sources:
eggs, chicken liver, fish,
carrots, papaya, carrots.
Bioflavonoids: work great
with Vitamin C to support
the immune system and
healthy skin. Sources:
oranges, grapefruit, peaches,
nectarines.
Here’s some simple tips on
including these in your meals:
• Aim to consume a new
plant food every week
• Frozen berries hold onto
phytonutrients
• Cook vegetable and
mushroom-based courses
(drizzle with olive oil)
• Replace mashed white
potato with sweet potato,
carrot puree, or mashed
cauliflower
• Add garlic to toast and
sauces, and onion to
salads
• Make a chia pudding with
fruit toppings for dessert
37
37

The
Have you ever wondered where your
information about health and food comes
from? Is it all correct?
Growing up in a bakery, I heard tons of
statements about bread, food in general,
and what I should eat or not eat! Typically
“Austrian food” was apple strudel,
meat, and offal as these were the foods
consumed most in “wartime” (yes, my
parents are war and post-war children,
happy to have any food)! After I found out
what offal actually is, I stopped eating it.
38
n d Fo o d
ou
Ar
ie f
Be l
The more I become aware of what beauty and health are
according to other people and the media, the more I question
whether what a billion-dollar industry wants to tell me about
my body and my health IS actually healthy.
#disrupthealth
When I began recovering after an eating disorder and a colon
issue a couple of years ago, I created my own nutrition plan
by questioning all beliefs (including scientific studies and
resources). I learned about health, a healthy lifestyle, and
food. Everything about “bad cholesterol”, “bad chocolate”,
“good veggies” and, and, and…
What if we ask
Isn’t it interesting that there are studies about the
health benefits and threats for many foodstuffs? our body if a
What’s the real status of the food we have beliefs
about? certain food is
There isn’t one!
good for it?
Perhaps some will now ask now themselves, “Does
our belief about this food shape our health?”
If so, let’s disrupt it by asking our bodies!
Body intelligence method
“Dear body, would you eat or drink this food/
drink?” How does it feel when you ask YOUR
body if it would like to eat or drink something?
Due to my personal health challenges, I created
Does this bite, this sip, make you happy?
a method called “body intelligence”. Imagine you
can “connect” yourself with the foodstuffs you love
Listen to your body intelligence.
to eat right now! Does it feel good when the body
connects with the food, or do you get aches and
When?
pains? Our bodies are talking to us 24/7, and yet we
do not listen.
NOW!
Food makes you happy - or not! “Is the food I
am currently eating good for me?” Many eat food
out of familiarity, habit, or because “it’s in at the
moment”. Whether it’s good for the body or not is
often overlooked, and food-related illnesses result.
Bernadette Bruckner
What if...
facebook.com/orinition 39
 The Mental Benefits
of Exercise
Medicine is something that we take or
are given to make us feel better, but it
doesn’t always come in the form of a
drug or other treatment.
One of the best ways to get natural
medicine is exercise.
Regular exercise can have a positive
impact on depression, anxiety and
much more. It can also improve your
memory, help you to sleep better and
boosts your overall mood. With regular
exercise we decrease the amount of
stress hormones in the body which will
not only help us feel calmer, but it helps
slow down both blood pressure and
heart rate.
When we exercise, the brain releases
feel good chemicals called endorphins
that are activated throughout the body.
This leaves a lasting impression on your
body and can keep you boosted during
the day if you train early, or at night, as
you enjoy the adrenaline rush whilst
trying to get to sleep.
Exercise delivers nutrients and oxygen
to the brain and various tissues in
the body, this means we are able to
concentrate, think clearly and focus
better. Because you are exercising it
also means that your heart and lungs
are healthier allowing you to be more
energetic and achieve more.
40
There is a clear distinction made
between ‘mind’ and ‘body’ but when it
comes to mental and physical health
the two should not be thought of as
separate. Poor physical health can
lead to an increased risk of developing
mental health problems. Similarly, poor
mental health can negatively impact
physical health.
3 Exercises that are great for your
Mental Health
You don’t have to run a marathon and
it’s not necessarily a sprint, exercise
comes in many forms and finding an
exercise or regime that you enjoy
is part of the fun. It doesn’t have to
be mundane, boring or hours on a 1. Walking or Running 3. Yoga
treadmill. When you are looking for
Not only will you feel great afterwards, Yoga is great to help integrate the
exercise, open your mind to all that is
but you can claim the benefits of eco mind and body. There are many types
out there.
therapy by being outdoors and in and forms of yoga so don’t be shy to
nature. Running and walking also gives give it a try. For me, YouTube is a great
you time to think, so when you are place to start with the basics and less
having a stressful day simply take 10 embarrassing than attending a class.
minutes out with a quick walk to collect Yoga can help you to regulate your
your thoughts. breathing which is great for anxiety,
stress, and depression.
2. Boxing
Exercise helps to build strength of
Hitting a punch bag helps to release mind, body, and soul. You will become
anger and stress. Finding an outlet more resilient when being pushed,
for aggression is both healing, celebrate YOUR results, and strive to
empowering, and liberating. become the best version of you.
Adam Claxton
www.claxtoncoaching.com
41

Life After Loss
Recently several high-profile
individuals, Prince Harry, Joey Essex,
Martin Lewis, amongst them, have
talked openly about the detrimental
impact unresolved grief has had
on their lives. Their stories aren’t
unusual. Too many people struggle
in silence or ignore their grief. Sadly,
this only prolongs the process
and compromises their health and
wellbeing.
Six years ago, my life spectacularly
imploded when I lost my husband,
health, and career in quick
succession. Ever since, I have been
on a mission to support professional
men and women grieving in silence,
to create clarity, find focus and
manage motivation for living and
loving life again after loss.
Here are my top tips for managing
your health and wellbeing while
grieving.
42
Thirdly: and most
importantly, Seek
Support.
When navigating loss, seeing things with clarity
is difficult, as you are so immersed in the chaos
of grief. It can feel like you’re in an overloaded
washing machine, on a mega-spin cycle, about to
spin off your axis, and all you want to do is find the
control button to switch it off. Laura Toop
thelossconnection.co.uk
Using the support of another to help you steady
the ‘washing machine’, and prevent it from spinning
of its’ axis, you can begin to sort out the emotions
contained within, and rediscover the control
button, by enabling, encouraging, and empowering
you to gain back your self-belief.
Firstly: Breathe.
Now, I know this sounds clichéd and incredibly simple, but
we can get so caught up in the busyness of grief we fail to
sufficiently acknowledge where we are at. Grief you see is an
affair of the heart, not an action on ones to do list.
Take a pause and notice where you are and how you feel. Your
emotions are telling you something, ‘listen’ to them, they will
direct you to your first step.
Secondly: Pace Yourself. These steps seem incredibly
simple when facing such
Loss creates a void we do not, initially, know how to cross.
emotional pain, as it goes
Our minds go into overdrive. All the unknowns send us into
against everything our minds
emotional chaos and overwhelm, and the world around us
want to do, i.e., to ‘runaway’
feels busier than ever. We are ‘learning in the moment’, and
from our pain. But pushing on
it is exhausting. Do not expect your ability to rush around as
through, denying, avoiding, is
you did prior to your loss to be the same. Remember it takes
only sustainable for so long, as
energy to heal your broken heart, keeping busy, distracts from
these high-profile individuals
that healing.
have admitted. These are
the three corner stones to
Set no more than one big task or three small ones to achieve
grounding your grief for living
each day, become, as I affectionately call it ‘slow snail’. Be kind
and loving life again after loss.
to yourself, your body, mind, and heart will thank you for it.
45
39
43
 1. Eat rainbow food 3. Allow your Inner
and eliminate added Child to shine through
sugar This is the game changer for many of my
clients. We live in a world full of rules and
Nutrition is key and quite often determines
sometimes we want to rebel against them.
our long term health. I see nutrition as a
We often turn to food for pleasure and
healthy everyday habit. Food has a powerful
to actually break the rules. The key is to
ability to allow us to feel one way or the
find activities that are not related to food
other. I also follow an intuitive approach,
or drink. Many of my clients discovered
which basically means choosing foods that
hobbies like playing guitar, learning new
you like and feel good preparing and eating
languages, or planning their dream holidays
them. What is good for one person might
and doing a scrap book.
not be good for another and that is why
most diets do not work. In my practice I
The key is to find the activity that feels a
focus on regulating sugar levels to avoid the
little bit naughty. I have my bucket list of
rollercoaster. Although sugary treats give us
things I want to try, and I treat them as
an instant energy boost, they also leave us
a reward. I want to try wild swimming
with a dip later on.
and recently tried a rave online as I love
dancing. Moving your body quite often
helps to remove the stress and can improve
your mood quite quickly.
2. Transform your
thoughts with 5 min of
mindfulness a day

Improving low mood

We live a lot in our mind. We process
thousands of thoughts every day and a lot of
them are either in the past or in the future.
Mindfulness does not mean sitting for

in 3 simple steps
hours and journaling. Even 5 minutes a day
is beneficial and try to do it every morning.
How do I feel today, how can I increase
my energy? What would help me the most
today?

We make feeling good dependent on things

we have or would like to have, going on
We all suffer with low moods from time to time. I often find with my clients that it can be a difficult holidays or having a dream job or earning a
time for them, especially if they are on a weight loss journey, or going through the menopause. Human lot of money in business or our career. Sure,
experience, managing our low moods, and being able to sit with our emotions and manage the triggers, all very important but how we connect
is the best personal development skill - but it takes practice. to ourselves in various situations will
determine how we feel. You have thoughts Monika Mateja
These three steps help me during low mood days, and I hope they can help you too. but you are not your thoughts. www.monikamateja.com

Mindfulness is all about present time,

connecting, appreciating and being grateful.

44 45
 MO2VATE
METHOD

1. Heat the oil in a large nonstick saucepan and gently fry the onion for 3-5 minutes, or until
softened and lightly browned, stirring regularly. Add the garlic and cook for a few seconds more.

health recipes
2. Add the pearl barley and bay leaf. Crumble over the stock cube, add 900ml cold water, cover
loosely and bring to the boil.

3. Reduce the heat to a gentle simmer and cook for 40-50 minutes or until tender, stirring
occasionally. Add extra water if the barley absorbs too much so it is nice and saucy.

4. Add the leeks and cook for 5 minutes or until tender, then stir in the Parmesan and season with
sea salt and lots of ground black pepper.

5. Spoon the risotto on to warmed plates or bowls and crumble the goat’s cheese on top. Sprinkle
with thyme leaves, if using, to serve.
B A N A N A O AT P A N C A K E S
INGREDIENTS
CHICKEN JALFREZI
• Oats (Rolled oats or old-fashioned oats Instant oats and
steel cut oats won’t work!) INGREDIENTS
• Bananas For the meat & veg
For the sauce
• Eggs • 2-3 chicken breasts, diced
• ½ large onion, roughly
• Baking powder chopped • 1 tsp ground cumin
• Salt • 2 garlic cloves, • 1 tsp ground coriander
chopped • 1 tsp turmeric
METHOD • 1 green chilli, finely • ½ large onion, sliced
chopped • 1 red pepper, chopped
1. Make the batter: Combine rolled oats, ripe bananas, • vegetable oil, for frying • 2 red chillies, finely
eggs, baking powder and a pinch of salt in a blender • 400g can plum chopped (optional)
and blend until smooth and thick. tomatoes • 2 tsp garam masala
• 1 tbsp ground • handful of fresh, chopped
Selected by Nicola Matthews coriander coriander leaves
2. Cook the pancakes: Cook spoonfuls of the batter Credit: bbcgoodfood.com • cooked basmati rice or
• 1 tbsp ground cumin
in a a drop of oil in a non-stick frying pan set over naan bread to serve
• 1 tsp turmeric
medium-high heat until golden brown on both sides
Selected by Sharon Brown
Credit: simply-delicious-food.com
and cooked through. Serve with maple syrup/honey METHOD
and fresh fruit. 6. Next, whizz your onion mixture in the food
1. Take 2-3 diced chicken breasts and coat in 1 tsp processor and add it to the spiced tomato
cumin, 1 tsp coriander and 1 tsp turmeric then sauce. Season generously, stir, then simmer
leave it to marinate in the fridge while you make the for 20 minutes. You can make large batches of
L E E K A N D G O AT ’ S C H E E S E sauce. this sauce and freeze it for later use.

BARLEY RISOTTO 2. To make the sauce, fry ½ roughly chopped large 7. Fry the marinated chicken in vegetable oil
onion, 2 chopped garlic cloves and 1 finely choppedand stir continuously. After a few minutes,
INGREDIENTS turn down the heat and add the remaining
green chilli in a large pan with a little vegetable oil,
for around 5 mins, until browned. ½ sliced onion, 1 chopped red pepper and
• 1 tbsp olive oil 2 finely chopped red chillies. Stir until the
• 1 medium onion, peeled and finely chopped 3. Add 300ml water to the onion mixture and simmer onions and pepper soften.
• 2 garlic cloves, peeled and crushed for around 20 minutes.
• 120g pearl barley 8. Add the sauce you prepared earlier to the
• 1 bay leaf 4. Meanwhile, put a 400g can plum tomatoes in a cooked chicken and simmer for around 10-20
• 1 vegetable stock cube food processor and give it a good whizz (aim for a minutes, adding a splash of water if it gets too
• 2 medium leeks (around 375g), trimmed and cut smooth consistency). thick.
into roughly 5mm slices
• 50g Parmesan, finely grated 5. Heat another large pan and gently fry 1 tbsp 9. Just before you dish it up, stir in 2 tsp
• 100g goat’s cheese, rind removed if you prefer coriander, 1 tbsp cumin and 1 tsp turmeric in a garam masala and handful of chopped
• fresh thyme leaves, to serve (optional) splash of oil for about a minute. Add the tomatoes to coriander leaves. Serve with basmati rice or
this pan and simmer for around 10 minutes. naan bread.
Selected by Laura Billingham
46 Credit: you.co.uk 47
48 49
THE BUSINESS DIRECTORY. Ciara Heneghan Consulting Exceed Coaching
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THE BUSINESS DIRECTORY. Writing
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