When understanding why mindfulness is important,  it is significant to consider where we tend to rest our attention when we are not aware or paying attention, when we’re not being;  well, mindful.

Did you know that we spend approximately 50% of our time ruminating on the past, which we can’t change, it’s gone, we can’t do anything about it or worrying about the future which more often than not doesn’t quite pan out how we imagined it would…it’s quite a lot of wasted time really isn’t it?

Meanwhile we also spend around 46% of our time in automatic pilot. Have you ever driven somewhere & wondered how you got there? This is automatic pilot. It’s important for our brains to habituate repetitive tasks & new skills in order to save valuable energy. But if we dwell too much in automatic pilot, in our subconscious thoughts, we often end up reacting automatically which can get us into trouble.

Finally, we have evolved with a strong negativity bias, it’s our brain’s way of keeping us safe, scanning our environment for threats. This was really important when the sabre tooth tiger was parading outside our cave door but our brain can’t tell the difference between perceived & real threats: the sabre tooth tiger or an email from our boss asking us to work late.

As a result of this negativity bias, we are more disposed to focus on the negative. Rick Hanson talks about how negative experiences tend to stick in our head like Velcro, whilst +ve experiences are like Teflon. For example, we find 100 pounds, we think ah that’s nice, but if we loose 100 pounds it’s a disaster. It can take up to 5 positives to offset a negative.

Instead of letting a negative experiences define us when we practice mindfulness we can take a moment to reflect on this experience, appreciating that everyone has a bad day & reflecting on what we could learn from it. Meanwhile being more engaged in the now we can take some time to savour the good times, committing them to memory by literally stopping & reflecting on situation & appreciating it.

When you layer all this up, a little like the layers of an onion, and put it together with our natural disposition & all the many stresses & strains for modern living, not to mention global pandemics…there’s not a great deal of time left to enjoy the only moment that really matters: this present moment. And here we are back at the old expression – the past is history, the future a mystery, the present is a gift, why do you think it’s called the present?

When we practice mindfulness, we become more aware of patterns in our mind & body; we can identify real & perceived threats, shift away from negative thoughts & reconnect to the present moment, a calmer more compassionate space in which to reside. It also gives us an opportunity to acknowledge that we can’t stop our minds from doing what they do: thinking thoughts but we can stop these thoughts from controlling us.

This week’s meditation is a waterfall meditation – a visualisation, this meditation gives us the opportunity to reflect on the torrent of thoughts cascading through our mind as we would the flow of water in a waterfall, developing a sense of spacious distance from these thoughts. To obtain your copy email Alex at alex@alexbannard.com quoting FROSTWATER.

Alex is based on the edge of the stunning Cotswolds & has been sharing her love for all things yoga & mindfulness for almost a decade, not just in the UK but also around the world. Her mission is to help everyone discover a more mindful way of living & to encourage them to embrace regular self-care practices for a happier & healthier way of being.

If you would like more information on how to practice mindfulness, meditation & yoga message her at alex@alexbannard.com.

For free resources check out her Facebook group: Mindfulness & Yoga for Self-Care, here is the link: https://www.facebook.com/groups/MindfulnessYoga4Relationships

Alternatively please check out her website: alexbannard.com

Since the first ever Foodfest that was hosted by our lovely seaside town I have made a conscious effort to go to every one that followed. EAT Festivals organise a array of food festivals throughout the glorious westcountry, starting in April and running until December.

17 April Weston-super-Mare

24 April Lyme Regis

1 May Castle Cary

8 May Taunton – cancelled

15 May Clevedon

22 May Yeovil

29 May Burnham-on-Sea

14 August Portishead

21 August Honiton Gate to Plate

28 August Chipping Sodbury

4 Sept Wellington

18 Sept Yeovil

25 Sept Weston-super-Mare

26 Sept Tiverton

2 October Minehead

9 October Nailsea

16 October Teignmouth

23 October Burnham-on-Sea

​27 Nov Taunton

4 Dec Nailsea

11 December Yeovil

12 Dec Weston-super-Mare

The Foodfests aim to bring a great range of producers and products into the town on the day of the festival. Most are based within 25 miles of each town, bringing in a few exceptional and hard to find producers from further afield.

With everything that occurred last year, the festivals were obviously cancelled and one of the things that I looked forward to was attending the festival with my parents again. It seemed ages since I had seem them properly, and couldn’t wait to get back to normal(ish). You can only imagine my excitement when I found out that on the 29^th of May we would be able to do just that.

We had a fantastic day, sampling food and beverages, treating ourselves to some delicious purchases, there was a contagious atmosphere; the vendors were happy to be there and equally, if not more, excited than we were. It was a warm sunny Saturday fuelled by fun.

Some of my favourite vendors include;

Chalice mead, their passion and knowledge of mead is fantastic, the flavours are exquisite, my personal favourites being Elderflower Mead & Blackberry mead, delicious.

Shanty Spirit who made some exquisite cocktails with their seaweed vodka, again the producers were very helpful and were very passionate about their product.

Cocoa Chocolate, These guys have been a favourite for me since the first time I encountered them back in 2017.I am a chocoholic and theirs is by far the best I have ever tasted, tand their flavours? Well, read on: malteaser, oreo, coffee, honeycomb. As well as dark, milk & white chocolate bars.

Country bumpkins, These geniuses make something delicious, a roast dinner wrapped up in a giant Yorkshire pudding. Yes you read that right , it is incredibly filling and messy, always ask for extra napkins. I indulged in roast lamb wrap so that included lamb, stuffing, roast potatoes, vegetables, gravy and my choice of sauce naturally I opted for mint sauce.

Harry’s Cider is a must, at a West country food and drink festival. I visited the guys at Harry’s cider and enjoyed a cup of mango and lime flavoured cider. It is scrumpy cider so it is not fizzy. I was offered some ice and it was a lovely refreshing fruity drink, not too sweet either. It was absolutely perfect.

I can not recommend the food festivals enough, they’re family friendly and are completely free to attend, so if you have one near you pop over for a few hours and sample some local food.

What the H*ll is PR Anyway is an essential, quick, easy to read guide to help you on the road to understanding what exactly PR is, and as Andrea says, make it work for you and your business.

Andrea has a neat definition of PR, and explains that Public Relations professionals can help a business or individual cultivate a positive reputation. Let’s look at that again – A POSITIVE REPUTATION.   

It’s so obvious, but so often overlooked by those setting up a product or service. Read on, look, learn. As Andrea says, all the answers are not in this slim book, but you will know what questions to ask as you pursue further guidance.

SUCCEED! By Inqlak Hussain has been devised to show how to thoroughly plan, develop and execute a new business venture, which might well be a timely aid  for those of you wanting a new direction, or having one forced upon you by the Covid-19 emergency.  Inqlak Hussain uses his own entrepreneurial journey. Again it is an easy to read guide, with input from others to give a wide  look at how you could do it.

And here, fanning out are three that I also enjoyed.

Sailaday OK by  Richard Lannowe-Hall tells the absorbing story of the author’s personal experiences of overcoming addictions, his professional journey towards helping others heal and the creation of the charity Sailaday OK. This led to Richard being awarded the British Empire Medal, ‘For Services to Adventure Therapy and addiction services in  south west UK.

This is clearly of value for practitioners involved in Outdoor Education, Adventure and Eco-therapy. And anyone who understands Sailing as more than just a hobby. Richard’s story is evidence of how this form of therapy can help professionals and others involved in addiction recovery.

The Bounce Back Journey of Careers. A fascinating collection of personal stories of those who have done what it says in the title; hold a variety of roles, and are happy to share their wisdom with others. The authors come from various walks of life, but with one aim, to share their journey and inspire others.

Peg’s Boys by Johnny Tudor is a semi-autobiographical novel and therein lies the key to  why I have placed it here, among the autobiographical  experiences.

Johnny Tudor is an actor, entertainer and writer. He has embraced all forms of the industry during a career spanning stage, radio, film and TV. He has directed 3 pantos – Oh no he hasn’t, oh yes he has. And on, and on. Such a list of achievements.

In Peg’s Boys Jono, who has known nothing but his parents’ show business world, is uprooted as the family returns to industrial South Wales. Jono is at first adrift, but then the characters of Cwm Teg begin to settle his turbulance, and he finds his centre in the home of Peg and her boys, Pip and Frankie.

It is a voyage of discovery, a coming of age which will hold true as be becomes an adult. Family? What is family? It comes in many forms is the lesson he learns.

All these books are available on Amazon.

Annie Clarke is a pseudonym of Margaret Graham who has written 30 books over 30 years.

The Home Front Girls is  the latest series from Annie Clarke, pub  by Arrow.

MURDER IN THE LIBRARY BY BRIAN BATTISON  99p/99c

A BODY IS FOUND IN THE HOME OF A WEALTHY ANTIQUES DEALER.  Enter Detective Ashworth whose  search for the killer leads him straight into the dark world of gangsters and drug dealers.

And if that’s not enough, then another murder, this time a frenzied knife attack.  Can Detective Ashworth find the answers to connect the attacks?  Well, Frost Magazine isn’t going to tell you. Great read by Brian Battison.

SAFE HAVEN BY PATRICIA MACDONALD    99p/99c

After reuniting with her high school crush, Dena is seemingly living her dream life.  But behind closed doors, Dena’s perfect life becomes a total nightmare.   She flees to her best friend’s house – her safe haven – but after Dena’s friend is found battered to death, it’s clear someone wants to take everything from her.

MURDER IN THE FARMHOUSE BY ROY LEWIS     99p/99c

“The skilful Mr Lewis has made Arnold Landon an unforgettable character.” New York Times

A bitter dispute over land takes place between developers and a defenceless old woman. To Sarah Ellis, her ramshackle old farm is home and the developers can have the place over her dead body.   Of course, no one ever expected it to come to that . . .

CONSTABLE NICK BOX SET 6 – 10 BY NICHOLAS RHEA   99p/99c ( Discover the books that inspired Heartbeat.

“It’s original, it’s funny . . . one of life’s little pleasures.” Yorkshire Post

“Stories of a constable on his village beat in North Yorkshire. All very gentle and far, far removed from the hurly burly of modern-day city policing.” Daily Telegraph  

And so say all of us. Something to read in the deckchair, the waves lapping on the shore, the gulls…

Maybe do the same while reading The Harbour Master’s Daughter. Don’t forget the knotted handkerchief on the head.

THE HARBOUR MASTER’S DAUGHTER BY TANIA CROSSE  99p/99c

Devon, 1867.   Rebecca Westbrook is the harbour master’s daughter and she’s met her perfect match, Captain Adam Bradley.    He is the most eligible captain ever to sail into the quay.

But when tragedy strikes, what will Rebecca choose?

Discover a host of Joffe Books: here

Elizabeth Coffey once had seven brothers and sisters, but today only she and one brother remain. Thanks to ‘an insane series of cruel blows’ variously involving illness, accidents, mental health mismanagement and suicide, not one of her other siblings made it past their sixties. And yet through it all, the love, life and laughter have shone bright; sometimes, it has seemed, even from beyond the grave. This is Elizabeth’s funny, shocking, tragic, heart-rending story. She says: “It struck me, at an early age, being the ‘little one’ of the family, that there was a high probability my dearly loved brothers and sisters were going to die before me. I didn’t expect it to happen quite so soon, and quite so tragically.”

When I was contacted and asked if I would like to read “And The Little One Said” I was a bit hesitant – i am not good with sad stories.  However after reading the rave reviews that are attached to this story I knew that I simply had to read it. I was prepared to feel a  sad throughout this book but boy was I wrong.

And The Little One Said is a incredible emotional rollercoaster, I cried, yes but I also laughed and I was moved by the honesty and love alongside the heartache and tragedy.

I found myself asking how much could one family bear? Quite frankly, if it was fiction it would surely be implausible. The fact is, And The Little One Said is true and is believable, such is Elizabeth’s writing. And   such a clever title – which is indeed a reflection of Elizabeth’s life.

Elizabeth is a incredible writer, I was hooked from the word go and I became so absorbed in her life that I struggled to put the book down.

I cannot praise Elizabeth Coffey, And The Little One Said, enough. I highly recommend that you pick up a copy and trust me, have tissues at the ready.

And the Little One Said by Elizabeth Coffey is available here

Zorro at the time of rescue – image courtesy of RSPCA

While the market for proven ridden and competition horses is booming, thousands of horses find themselves in an invisible lower layer of neglect, only becoming visible when they are abandoned or are found in squalid living conditions.

Having always had horses of my own, when the time came to find a new riding horse I contacted the RSPCA. By offering a home to a rescue horse I would be helping two horses – the one that I re-homed, and the next horse that would be able to fill the vacated space in the rescue centre. I was offered the opportunity to view a 16.1hh, 8 year old, French Standardbred gelding called Zorro. He was an ex-harness racer and had been ridden for about a month during his time with the RSPCA. Although he had only just started his ridden career, he was a well-mannered ride and seemed keen to please. As soon as I sat on him, I knew I’d found my horse!

Research into Zorro’s background revealed that he had won a 10,000 Euro trotting race in Paris as a 3 year old and continued as a regular winner in Ireland until 2016. He was sold out of the harness racing industry and found himself in a bad home, where, along with another retired trotter, he was neglected and became severely emaciated. His fur was infested with lice, he was full of intestinal worms, and he had an untreated sheath injury. Fortunately, the RSPCA found both the horses in time and, following a prosecution, they were successfully rehabilitated.

Zorro back on form, ridden by Hilary

Zorro is a wonderful gentleman; he’s highly intelligent and learns quickly, and is a pleasure to have as part of my family.

I chose the RSPCA over other charities because I wanted to own the horse myself, rather than have one on loan. In contrast to other charities, following a successful six-month probation period, the horse is signed over into your ownership and it is hoped that the horse will remain with you permanently. If the horse isn’t suitable, you are able to return it during the first six months – a big advantage over buying a horse where there is usually little or no trial period. The donation fee is much less than a normal purchase price and is a small contribution towards the huge cost of vet bills, specialist care, and, in some instances, legal action against cruelty or neglect.

Zorro and Hilary having a lesson with Sam Brown

For those who prefer the safety net of being able to return a horse to a charity if their situation changes, many equine charities retain ownership and you can return the horse at any time.

It’s difficult to believe that a kind, loving, gentle and talented horse like Zorro could end up as a rescue case. He’s admired and loved by everyone and is a great ambassador for rescue horses and for the ridden potential of ex-harness racers; a type that tends to be overlooked as a riding horse. I hope that Zorro may inspire riders to consider giving a home to a rescue horse, and perhaps to choose a type that is often ignored but that has a great deal to offer.

If you enjoy the company of horses but don’t want to ride, charities are bursting at the seams with horses that cannot be ridden, perhaps due to a previous injury. Non-ridden horses may often be suitable for activities such as horse agility, a growing sport that you can do for fun or competitively.

I was incredibly lucky to find my dream horse in a rescue centre. Yours may be waiting for you.

Zorro, everyone’s dream horse.  It could all have been so different. Thank heavens he was saved.

For more information: WWW.RSPCA.ORG.UK

I am anticipating two types of reaction to this review. Either there will be tutting and raised eyebrows, or a snigger, before reading on.

So, now that I have reduced, or elevated, my readership by approximately 50% , please let me introduce you to a new and exciting gin.

Fok Hing Gin is a new premium craft gin that is worth looking out for, but before I get down to the Gin, allow me deal with the elephant in the room.

The gin is actually named after a street in Hong Kong and was inspired by a late night meeting between  two pals. Since finding the liquid sustenance they craved, the team has taken time to source the very finest ingredients from Hong Kong markets  and found a distiller in the East Midlands to create their tasty gin.

The brand, inspired by the UK and Hong Kong’s past-colonial relationship, takes cues from historic landmarks in Hong Kong, including ‘FUK HING LANE’ in Causeway Bay.  FOK HING GIN also just so happens to be an anagram of ‘GIN OF HK’.

So, shame on those of you who thought that it was simply a marketing ploy to gain attention (though it works on both counts), but to dismiss it as inconsequential is to ignore its pedigree. The new direct-to-consumer Hong Kong-British gin brand has been turning heads as a premium quality spirit.

FOK HING GIN has just been awarded a Silver medal at the 4^th London Spirits Competition. No mean feat, but how does it taste?

Fok Hing Gin has a clean fresh taste, enhanced by the Lime. I also tried adding six or so peppercorns, to bring out the Szechuan pepper kick, but you may find it unnecessary.

A subtle floral jasmine green tea scent on the nose, with citrus notes at palate, finishing off with that spicy Szechuan pepper kick.

All 10 natural botanicals are sourced from a century-old spice shop in Hong Kong and flown 9,629km to the UK where the gin is distilled and bottled. It has taken 13 formulations to build the perfect recipe and the right balance of flavours to produce this harmonious botanical blend.

As some of you know, I brook no argument about gin, and how it should be served. I prefer a Copa gin glass, but any balloon glass would suffice. Fill the glass with as much ice as is physically possible.

The idea is to chill the gin quickly, before it melts and dilutes the gin. Add the gin to a chilled glass and stir. Top with chilled premium tonic, I drank it with Fever-Tree, Mediterranean Tonic Water and a squeeze of lime, garnished with a wedge of lime. 

Not sure how you would ask for this at the counter (other than very carefully) but fortunately to buy simply visit the Online Shop.

Fok Hing Gin EDITION 852 (70cl,42% ALC BY VOL) £38.00.

M

Frost has featured Lizi’s fabulous mueslis before and we love them, but as a doctor interested in healthy eating, I’m blown away by their newest creation – Lizi’s Digestive Health Granola.

Just to remind you, Lizi’s granolas and mueslis are specially created from high quality natural ingredients to have a low Glycaemic Load (GL), This means they release sugars into your blood slowly, avoiding unhealthy ‘spikes’. This matters because sudden, steep rises in blood sugar can trigger inflammation, leading to heart disease, cancer and type II diabetes. After a sugar spike our blood sugar falls sharply– making you feel hungry again. So eating whole foods with low GLs is very important to keep you healthy and slim.

But I digress – why am I so excited about Lizi’s Digestive Health Granola? Well, besides tasting far too good to be as healthy as it is, because it contains oats, coconut, cocoa butter, pumpkin and sunflower seeds, cashew, almonds, hazelnuts and walnuts – it also contains probiotic bacteria – 1 billion cultures per serving.

I think we’re all aware nowadays of the importance of healthy bacteria in our gut. But as further research results appear, it’s becoming even more apparent that the types of bacteria and other microbes in our guts have a much greater influence on whether we are healthy, happy or slim than we ever realised.

How we eat can help make sure that our guts have the best bacteria colonies for our needs. Eating a good mixture of grains, nuts and seeds, such as we see in all Lizi’s granolas and mueslis is great in itself, but the added benefit of probiotic bacteria is pure genius. I notice another of the ingredients is chicory fibre – this is a prebiotic – a food which feeds our gut bacteria, so another clever ingredient.

This is why I’m really sold on this new and seriously tasty Granola. But I have to admit that I’m still hooked on Lizi’s Super Muesli series too, and my absolute favourite is Glow Muesli – with red apple, figs and golden raisins for a delicious flavor, whilst almonds, linseeds, toasted oats and quinoa provide the crunch. Containing Vitamin B2 and selenium, it’s designed to help fight tiredness and keep hair and nails healthy.

But Lizi’s have such a fabulous range of breakfast products, it’s worth browing their website, where you can order whichever ones appeal. They’re also available at Ocado and Amazon, and they’re vegan-friendly too.

So enjoy – breakfast was never so pleasurable and yet so good for you.

By Dr K Thompson, award-winning author of From Both Ends of the Stethoscope: Getting through breast cancer – by a doctor who knows

http://www.amazon.co.uk/dp/B01A7DM42Q http://www.amazon.com/dp/B01A7DM42Q

http://faitobooks.co.uk

Note: These articles express personal views. No warranty is made as to the accuracy or completeness of information given and you should always consult a doctor if you need medical advice.