What is Mindfulness ?

What is Mindfulness all about?

So, you’ve heard about Mindfulness. You kind of get it. Your friend does yoga. Your
colleague has the Head Space app. You know “it’s a thing” but you’ve not yet had a good
reason to give it a shot yourself. You aren’t motivated enough to do a course yet. But you
are curious. So, what’s mindfulness all about?
Jon Kabat Zinn is the man accredited with bringing mindfulness as we know it to the west.
This happened in the late 1970s. Yes, it really has been around that long. Jon Kabat Zinn
first developed his secular mindfulness course, Mindfulness-Based Stress Reduction (MBSR)
in a bid to help patients at the University of Massachusetts Medical Centre, to relate to their
medical conditions in a different way (note no promise to “cure”). Today, there have been
numerous scientific studies demonstrating the merits of mindfulness (see Google if you’re
curious) as well as the development of numerous different mindfulness courses. And in
2014, the Mindfulness All-Party Parliamentary Group was set up to look into research on the
subject, as well as its validity and application towards the policy. All of this would indicate that
it’s definitely “a thing”. But why?
Mindfulness Based Interventions (MBIs) are consistently found to reduce levels of stress,
rumination and anger while improving positive outlook, empathy, self-compassion and
overall quality of life. How do I get some of that, I hear you ask? The simplest thing to do is
focus on your breath. Why? Because by focusing on your breath you can’t think about
yesterday or tomorrow. You can’t breathe for 10 mins ago or 10 mins in the future. You are
literally breathing for the here and now. So, follow your breath as you inhale and then
when you exhale. Doing this for as little as 3 minutes can evoke a sense of calm as you
switch on your parasympathetic nervous system.
Another simple practice is to focus on your senses. Take for example eating breakfast and
taking the time to notice the appearance of what you’re eating, it’s the aroma, to savour its
taste and texture. Or being in the shower and observing the sensation of water against your
skin, it’s temperature, the sound of the running water and the smell of your soap.
Why would you want to do all this? Well, because it’s estimated that we have tens of
thousands of thoughts a day. That means our brain needs to form habitual ways of
operating, so we can process all the thoughts we need to. An ingenious part of our
evolutionary makes up. But it also means that we can start to behave in an autopilot fashion
and at times this means running on outdated beliefs and behaviour patterns that negatively
impact our lives and relationships.
Of course, none of this is an overnight fix (sorry). But with the ongoing practice of simple
techniques such as those described, we can develop new habits almost like we would
strengthen a muscle. For those of you interested, you might like to embark on a class led
Mindfulness course to get you started.

Nikki is our resident life coach and will be running a talk on Mindfulness at Make Me Feel on
July. Keep a lookout for more information or e-mail
us to register your interest.

Salmon Avocado Tartare

Salmon Avocado Tartare

Ingredients:

  • 3 fresh salmon
  • 2 slices of smoked salmon
  • 1 avocado
  • 1 shallot
  • 3 teaspoons of plain yoghurt
  • 1/2 lemon (the juice)
  • 6 sprigs of chives

Step 1 Cut fresh salmon, smoked salmon and avocado into small pieces.

2nd step Peel shallot and cut into very small pieces.

Step 3 Do the same with chives.

Step 4 Pour the ingredients into a bowl.

Step 5 Add lemon juice and yoghurt.

Step 6 Mix everything.

Step 7 Using a cookie cutter or small ramekins, arrange the tartare on a small plate.

Step 8 You can accompany it with walnut bread, rockets and/or chews.

Step 9 Serve.

Enjoy your meal!

Mango Passion Smoothie

Ingredients

  • 1 mango
  • 2 passion fruits
  • 25 cl coconut milk 

Step 1 Peel the mango and the passion fruits and cut it into pieces.

2nd step Mix the mango with the coconut milk until the desired consistency.


Our little note: It sounds simple but there is a trick: leave small pieces, it’s much better

Turmeric Antioxidant Smoothie

For a smoothie, you need:

250 ml of vegetable milk,

1 tbsp. honey or agave syrup

1 tbsp. coffee turmeric,

1 pinch of black pepper powder,

1 pinch of nutmeg

1/2 teaspoon cinnamon powder,

1 to 2 bananas according to the desired consistency,

200g Pineapple

(optional) 1 tsp. teaspoon of melted coconut oil.

Preparation:

Mix all the ingredients in a blender. Sprinkle with turmeric and enjoy without delay!

For a winter version, you can heat the vegetable milk before mixing all the ingredients.

Salmon & Asparagus Tagliatelles

Salmon & Asparagus Tagliatelles

500 g fresh tagliatelle

350 g of salmon fillets

1 jar of green asparagus tips

30 g grated Parmesan cheese

10 cl of liquid cream

3 tablespoons olive oil

some sprigs of chervil

Espelette

pepper

basil leaves

salt & pepper

STEP 1 Rinse the salmon fillets.

STEP 2 Remove the edges and then detail them in big cubes.

STEP 3 Add salt and pepper.

STEP 4 Sprinkle with Espelette pepper.

STEP 5 Wash and dry the chervil.

STEP 6 Keep only the leaves.

STEP 7 Cook the fresh pasta in a pot of boiling water.

STEP 8 Drain them quickly at the end of cooking.

STEP 9 Sprinkle with a drizzle of olive oil. Mix and reserve.

STEP 10 In a high saucepan, heat the remaining olive oil.

STEP 11 Add the pasta, cream and parmesan then the diced salmon and drained asparagus heads. Stir a few minutes while the fish is just cooked.

STEP 12 Remove from the fire.

STEP 13 Add the chervil and season the seasoning.

STEP 14 Serve hot decorated with basil leaves.

 

Amanae to fight Stress

Have you paid attention to what happens to the body when it feels stressed?

The body mobilizes its resources to deal with the stressor at hand: the body is stimulated to produce stress hormones that trigger a “freeze, fight or flight” response and activate the immune system to be able to respond quickly to a challenging or dangerous situation. It’s the body natural response and it can be appropriate, a good reaction that propels us forward: when running a marathon or studying for a final exam we can benefit from more oxygen and nutrients delivered to our extremities or brain for a short period of time.

The problem is when stress becomes too much. As human beings we have an “anticipatory stress response” that can easily spin out of control: a thought can activate the same stress response an animal can get running for its life through the African savanna. When this response is activated too often or for long periods of time (as it happens with trauma) we can get sick: we can be in a permanent state of “freeze, fight or flight” as the stress hormones would be supplied continuously.

Stress can be chronic and can impact on both physical and mental health. We can experience stress with emotional changes like sudden short temper, becoming withdrawn, indecisive or inflexible, experiencing sleep difficulties, being too irritable or tearful. We can also experience headaches, nausea or indigestion, have palpitations or suffer from various aches and pains. We will quickly return to normal without any negative effects if what is stressing you is short-lived, and many people are able to deal with a certain level of stress without any lasting adverse effects.

Massage therapy has been shown to decrease cortisol levels in the body allowing the body to enter a recovery mode. Massage assists physical & emotional relaxation improving mood and reducing stress levels. Regular massage can support energy levels, reduce pain and stimulate physical and emotional wellbeing.

Amanae Emotional Release Bodywork is really effective therapy to release longtime chronic stress due to trauma or difficult feelings/situations. Abuse, fear, anxiety, grief, depression, PSTD, guilt, shame, can be the cause of stress and many illnesses.

Shake off all that is not needed anymore!

 Hypnotherapy For Success: GSCE And A-Level Students 

 HYPNOTHERAPY FOR SUCCESS: GSCE AND A-LEVEL STUDENTS 

Do you have a stressed teenager at home that will soon be revising for their exams? 

Jenny Colin is running 50-minute sessions (£65) for students at Make Me Feel on Monday mornings (9am to 2pm) from April, focusing on: 

– Managing anxiety and stress so that revision is positive and productive. 

– Keeping calm, confident and articulate during written and oral exams. 

– Addressing unhealthy, persistent or self-limiting beliefs such as “I’m just no good at Chemistry” or “There’s no way that I’m going to do well in History”. 

– Leaving students with practical and neuroscientific knowledge that helps them to maintain a healthy and resilient mindset! 

You could opt for a one-off session to start study leave in an optimum frame of mind or before an exam. Or you could decide on a few sessions during the revision and exam months. Jenny is a University- qualified, fully insured and DBS-cleared Clinical Hypnotherapist that works with adults, teenagers and younger children. She focuses on achieving rapid results for clients and draws on a wide range of disciplines within a hypnotherapeutic framework, including Neuro-linguistic Programming (NLP), Cognitive-Behavioural Therapy (CBT), Eye Movement Desensitisation Reprocessing (EMDR), mindfulness approaches and breathing techniques. 

A typical session includes a solution-orientated discussion about any particular issues, challenges or goals (10-15 minutes); a relaxation or visualisation exercise (20 minutes); and then a focus on teaching short practical tools and take-home exercises that are effective for each unique client (15-20 minutes). In working with GCSE and A-Level students, Jenny Colin (PG Dip, MPA, MA (Oxon)) is also able to draw on her own personal experience of coping successfully with exams in many different academic institutions. 

For more info or for bookings: info@makemefeel.co.uk

Book directly here: https://www.findoc.co.uk/specialist/london/hypnotherapist/jenny-colin

Paediatric and Women’s Health physiotherapy & osteopathy treatments

Paediatric and Women’s Health physiotherapy & osteopathy treatments

With years of experience and extensive training in treating mothers and babies, Baby Physio & Mummy’s Physio are the number one practices in Paediatrics and Women’s Health rehabilitation.

Based in Make Me Feel in Clapham, two of Baby Physio & Mummy’s Physio team of experts can see you and/or your baby and offer a great range of treatments.

 

Paediatric Physiotherapy & Osteopathy

Baby Physio’s paediatric physiotherapist and osteopath can provide you with various treatments for your baby and child, such as:

Women’s Health Physiotherapy & Osteopathy

Both physiotherapist and osteopath are also highly trained in women’s health, pregnancy and pre/postnatal treatments and rehabilitation:

Meet Noellie, physiotherapist and Ines, osteopath on Tuesdays 10am-6.30pm and Thursdays 9am-12pm in Make Me Feel’s therapy room.

For more information, visit:

www.mummysphysio.com

www.babyphysio.com

Contact details (for both Mummy’s Physio & Baby Physio):

0207 125 0262

info@babyphysio.com

Healthy Easter Carrots Cake

Healthy Ester Carrots Cake

This is a vegan recipe.

Ingredients (For 8 people):

  • 200 g flour
  • 1.5 sachet of baking powder
  • 180 g brown sugar
  • 10 cl of vegetable oil
  • 12.5 cl of soy milk
  • 300 g grated carrot
  • 60 g crushed pecans
  • 100 g raisins
  • 1.5 teaspoon of cinnamon powder
  • 1/2 teaspoon of ginger
  • 1 zest of lemon

Step 1: Preheat the oven to 150 ° C (thermostat 5).

2nd step: Mix the flour, yeast, sugar, oil, soy milk, spices and lemon, then add the nuts, carrots and grapes.

Step 3: Mix everything and pour into an oiled mould.

Step 4: Bake and cook for 45 minutes. Check the cooking by pricking a thin knife in the cake: there should be no paste glued to the blade.

And Decorate!

7h Cooked Easter Lamb

7h Cooked Easter Lamb


Le Gigot de 7 heures (7 hours cooked lamb): Seven hours! Really ?

The idea is that the leg of 7 hours cooked long … and slowly.   For those who would not dare to engage in such cooking, do not panic, we can organize …   Some put the leg of 7 hours to cook for lunch, others leave it at night to take it out of the oven the next day.  Anyway, in the end, the leg of 7 hours will be tender. Tender to the point of being eaten by the spoon … Well, almost!

Ingredients: (For 10 people)

-1 leg of lamb of 2.5 kg

– 250 g of rind

– 200 g carrots

– 300 g of onion

– 500 g peeled tomatoes,

– seeded 1 bouquet garni (thyme, bay leaf, parsley, clove)

– 30 cl of beef broth

– 10 cl of olive oil

– 10 cl of cognac

– 50 cl of white wine

– Pepper & Salt

Step 1 Season the leg with salt and pepper and sauté in hot oil.

2nd step Line the bottom of a casserole (fat on the outside) with rinds. Add the leg of lamb, surround carrots, onions and tomatoes. Add remaining ingredients, salt and pepper.

Step 3 Cook for 7 hours in the oven at 120 ° C. Monitor the cooking and add water if necessary.

Step 4 Rectify the seasoning and serve with the spoon in the casserole (the special feature of this leg is to be melting to the point that it can be cut with a spoon).