I love food! I love eating food, watching programs about food, reading about food…you name it. If it’s food-related, I’m there! Food is a wonderful thing. It brings people together, informs you about different cultures, expands your horizons, and induces wonderful memories from days gone by. We cannot live without food; our bodies require so much of it to keep us well and strong, managing a delicate balance of nutrients. And yet for so many of us, this delicate balance is where the real struggle lies. Getting the right foods, keeping our consumption in balance, and maintaining a healthy relationship with food are all important aspects to be considered if we are to achieve sustainable eating. What do I mean by sustainable eating? For me, sustainable eating can mean a few things. The three I mentioned above are what I think are the most pressing issues around food that we are facing today. Eating the right foods, maintaining balance in our consumption, and our relationship with food. So much of what I see today regarding food is brought back to these aspects, and none of them are straightforward. Our world is at a tipping point. As a result, we must be proactive in how we can help, not just nature, but ourselves too. Eating the right foods Coming out of a pandemic we are in a unique situation. Either we have embraced the changes flung at us over the past few years, or we have struggled. If you fall into the latter category, you will be amongst millions whose mental health has taken a real hit. As a result of this, people’s relationship with food may well have changed, and not always for the better. It takes real strength of will to fight through a mental health crisis and our diet often suffers. Eating the right foods isn’t made a priority and we can develop eating disorders that can be challenging to break. When we think of the right foods we can automatically think of carrot sticks and cottage cheese. And there is nothing wrong with either. They are highly nutritious foods. But if you are not accustomed to certain food groups, especially the ones you know are good for you, it can be a real challenge. So much of our diet these days is made up of ultra-processed food – food which has gone through a transformation to become something else – which is full of chemicals to improve taste, and shelf life. But at the cost of convenience, we are actually doing our bodies real harm. We are not designed to digest these chemicals, and as such, our bodies can store them as fat and even lead to serious health risks. In one recent study, researchers calculated that for each 10% increase in the proportion of ultra-processed foods eaten, there could be a 14% higher risk of early death.www.bbcgoodfood.com/howto/guide/what-processed-food So how do we pick the right foods to eat? When we are so surrounded by processed foods, what is best? Well, it’s all about balance, eating what you enjoy, and challenging yourself to try new things too. Developing good eating habits isn’t instantaneous, and it’s not always easy, but it is rewarding. If it is to be maintained as a sustainable eating habit, then there is no point in putting yourself through hell by eating foods you detest. Choose healthy foods that you can incorporate into your diet regularly, that you can look forward to and know they are doing you good. Additionally, you could develop your cooking skills to broaden your food horizons, pique your curiosity, and freshen up your repertoire of dishes. Bulk out meals with veggies, hide them if you have to, and avoid foods that are high in sugars, saturated fats, and additives. If you can make it from scratch it will always do you better. Plus by cooking it yourself you know what is going into it and you will find yourself developing a better relationship with food along the way. Keeping our consumption in balance The pandemic has also thrown more light onto how out of balance everything in the world really is. Our climate is out of kilter meaning our natural world is suffering as a result. Much of this unfortunately is down to some bad decisions made over the last 80 or so years. Our consumption habits have disrupted the natural ecosystems of many occupants of Earth and we’re realising that we cannot continue the same way. Of course, there are many different areas to point the finger of blame at, but we can alter a little of that chain of consumption by considering what we eat. By reducing the amount of meat, pre-packaged foods, or food that has traveled thousands of miles, we can not only do our planet good but our bodies good too. Balance is also related to how much of each food group we allow ourselves. Food should be fun. But it should also be a balance between nutritionally dense foods, and a little of something naughty. Don’t cut out the treats entirely, but do keep a check on how often you allow yourself them. Too much of a ‘good thing’ isn’t always a good thing. Some people allow themselves cheat days, others a treat at the end of the week. It could be a takeaway, wine, or your favourite chocolate bar. Other people allow themselves something small each day whilst maintaining healthy meal choices. It’s all about keeping what we consume in balance. Mix it up! Furthermore, we really mustn’t eat meat every day. We are an ever-growing global population, one that cannot sustain the consumption of meat every day. Therefore, introducing healthy meals that are plant or veg-based, not only does your body good, but the planet good too. I was completely skeptical of tofu for years, but considering its health benefits and as a meat alternative, I gave it a go. And now it’s a part of my meal repertoire. Trying new foods, being adventurous, allows you to try foods that you might not have considered before, and turns boring things like tofu into delicious meals. Sustainable eating is possible, not just for now, but for life. A good relationship Further to what I said before about eating the right foods and keeping our consumption in balance, we must develop a good relationship with food if we are to be successful. Too much, or too little, of a good thing can throw us off balance and put us into struggle mode. We feel the strain physically and mentally when we are not getting the balance right. Not enough and we risk, at worst, anorexia. Too much and we enter the realms of obesity. Either way, our bodies suffer, as does our mental health. So we must develop a healthy and sustainable relationship with food in order to keep the balance right. It can be done! By pooling together the knowledge and ideas about eating the right foods, and consumption, we can generate a habit of sustainable eating in our lives. Maintaining a healthy relationship with food is one that many people struggle with. Today society feeds us lies about what we should look like if we are to be considered beautiful. Rake thin, bigger muscles, big boobs, curves in the right places, golden tan…I could go on. But none of it is real. None of it is you. The most important lesson in life is to be at peace with yourself. And you cannot do that when you are filling your head with nonsense that does nothing but bring you down. Small changes Last week I blogged about a principle called Kaizen whereby we change incrementally every day by 1%. These small and manageable changes each day amount to a big change that does us good physically, mentally, or spiritually. Introducing change can be difficult, but if we make one little change, make one better choice, each day, we will see huge improvements down the line. Nothing worth doing is instantaneous. It takes effort, force of will, and the desire to see change. That includes how we see ourselves and how we see food. Sustainable eating for life I’ve said it before and I’ll say it again. I LOVE FOOD! But it is something I have to manage each day. Some days I’m better at it than others. But if I don’t make conscious choices about what I eat I’m not only doing myself harm but the planet harm too. Sustainable eating is for life. Fad diets only discourage us, either by not working at all or by working in the short term and then failing in the end because they are not sustainable. Healthy eating, healthy living, is a daily choice that must be worked on but must also be enjoyed. Otherwise, it won’t last. And what is life if it is not enjoyed?

How are you today? Good? Bad? Tired? Lost? Inspired? We are so many things in life at different times that we can feel stuck. Sometimes we’re up, other times we’re down and it can feel almost impossible to get anywhere in life. We long to find some sort of stability whereby we can progress, pursue dreams, look forward with hope, or just enjoy each day better. Recently, I was introduced to the concept of Kaizen. It is a Japanese word that translates to good (kai) change (zen). The simplified phrase has been extended to mean change for the better. The principle, when adopted, encourages the focus to be on small changes every day, 1% if you like, so that we see gradual growth over a long period of time. First introduced to and implemented by Toyota after WW2, it helped the Japanese economy to flourish after such destruction. It is a principle that can be applied to our daily lives and one that I will be considering more fully. Let’s find out how to do that. What is Kaizen? Kaizen is the philosophical belief that everything can be improved. Adopted by the American’s during WW2, they were able to sustain production through regular everyday companies and increase efficiency, not by adopting radical changes that would overwhelm, but by lots of small achievable changes. As a result of their success, they introduced the principle to Japan to help them grow out of destruction. And the rest, they say, is history. Just look at the Japanese economy. One of the largest in the world, and still growing. Often, we are frozen by the idea of change. It’s too big. I’m scared. What if I fail? Or maybe, we set out with good intentions to change, to get on that exercise bike, to be more organised, to socialise more, but after time we start to make excuses and it all falls apart. Been there? I know I have. Many times. So what’s the answer? Well, maybe it’s Kaizen. The 10 Principles Kaizen teaches you to navigate through life with an open mind and a willingness to learn. Using this approach gives you a better chance of reaching the desired outcomes. Otherwise, you cling to traditional techniques and the hope that things will change when you find a secret solution. When, in reality, everything in the natural world progresses slowly to create a significant change. Gayle Kurtzer-Meyers Gayle goes on to describe what her version of the 10 Kaizen Principles are (there are many) and instead of changing what already works, here they are: The 5S System The Kaizen philosophy can be implemented successfully using the 5S system. It brings together the principles laid out above and helps you to incorporate them into your daily life. Seiri: Sort The sort aspect of the 5S system advocates the need to sort through areas of your life – home, work, personal life – and get rid of things that no longer serve you or clutter up your space. Our life gets messy when we don’t stop and tidy things up and get rid of stuff that no longer serves us. You might ask yourself: When did I last use this? Does this serve a purpose to me any more? Is this relationship good for me, or is it causing clutter or stress in my mind? When we take time on a regular basis to keep our minds and spaces free of unnecessary mess, we increase productivity and keep our minds focused and calm. Keep what is valuable, and give away or let go of the rest. Seiton: Set in order The second S is all about organisation. Everything should have its place and be easily reached, either in your home or at work. There’s nothing more frustrating than trying to find an important document or some such item, but not being able to place it. Life is hectic enough without adding to our woes by being disorganised. This can also be applied to our minds. Trying to stay organised in our thoughts and plans can help to alleviate stress, especially when life does get busy. Having a routine can help, maybe using a diary, journaling, meditation, or just having some me-time can allow us to sort through the biz in our minds and keep things organised. Seiso: Shine Seiso is all about cleanliness. This can be thought about in a couple of ways. We can ensure that we maintain a level of cleanliness in our home and workspace to aid proper function, safety, and peace of mind. And we can also implement seiso personally by looking after our own hygiene and health. Little things each day can help us to maintain a professional or pleasing appearance, or to improve our health. Choosing better foods that will improve gut or heart health; consciously getting up and moving more; doing one little personal grooming activity each day. Seiketsu: Set High Standards Don’t settle. If we are to continue on a journey of gradual self-improvement, all we do is hinder that progress if we settle for second best in life. For every job you do, do it to the best of your ability. In every relationship you have, give it your best and expect that in return. When you set a standard in your life, you will see things improve around you gradually. We attract what we put out into the world, so give your best and you’ll get it too. Shitsuke: Sustain You need to think long-term with Kaizen and that requires discipline in order to sustain your path. Often, however, we can be easily derailed by procrastination. Letting yourself off with things, making excuses, wallowing in bad moods, or talking yourself down will set you off course and impede your improvement goals. All of a sudden hurdles will appear and fear will take over. To counteract this you need to create small achievable goals that will keep you on track. Ask yourself what can I do today, this week, or this month? And then keep yourself accountable each day to ensure you are taking little steps towards that goal. With time you will see how far you have come and all that you have achieved, just by taking small steps one at a time. Going forward Kaizen is a philosophy that can be applied by anyone at any time in their life. In a world that seeks instant gratification, though rarely achieves it with any satisfaction or purpose, Kaizen redirects us onto a path of steady and meaningful purpose. By taking each day one at a time, by living in the present and making plans for the future, we can achieve balance in our daily lives that bring joy, serenity, and a sense of accomplishment.

It’s January. The start of a new year. How’s yours going so far? Has it been busy? A struggle to get going? Or has it been positive and encouraging? We are all different with our own situations so it’s possibly been a mixture of the above. My year has started not too badly. A mixed bag as they say. A slow first week back, getting the cogs turning again; starting something new to expand my horizons; completing important tax returns. We also started the year with a sad loss; a young man we didn’t know overly well personally, but who had made a huge impact on the lives he touched. It put life into sharp reality at the cusp of a new year. How long is long enough to live a good life? What matters each day that builds our character, our spirit, our humanity? How will we be remembered? I didn’t know the young man well, but I did know he was kind. And that got me thinking…how great it would be to be known for your kindness. It’s in our random acts of kindness that we can be known, make others known, and change the world. So what is a random act of kindness? Kindness is one of those things that is often overlooked and underrated in the wider world these days. And yet, it is the very thing that our world needs more of. Being kind is free. It costs us nothing, but somehow the world has trivialised it or made it into a weakness. Kindness, however, is the complete opposite of trivial. It has power that can change lives for the better and should be handed out lavishly every day. Sometimes though, we can forget. I’m not saying we forget to be good people all the time. But sometimes life can get busy and we can forget to be kind on purpose. Being intentionally kind each day forces our focus away from ourselves and makes us take notice of the world around us. People, the environment, global situations…there is a lot to notice. And it can feel overwhelming. But that’s where the random acts of kindness come in. We cannot fix the world on our own. But we can save the world together, one random act of kindness at a time. These random acts of kindness can take many forms and are often quick things that can change not only our day but the day of someone else. Shifting our focus from an, it’s all about me mentality, to how can I serve someone today, unleashes the power to change. The power to change you and others. Here’s some examples taken from KindnessUK.com: Community Help an elderly neighbour take the bins out Send an appreciative text to a friend or family member Buy a coffee for the person behind you Call and chat to someone you think might be lonely Let a car go in front of you, particularly on a busy road Offer to look after a friend’s pet while they are on holiday If you walk past someone moving into a new home, offer to help When you’re on a busy train or bus, offer your seat to someone who looks like they need it more than you Pass on a good book when you’re finished with it Take a minute to help someone even if you’re in a rush Offer to do a food shop for an elderly neighbour Help a mother carry her pushchair upstairs Environmental Make a vegetable patch and grow your own produce Turn off electrical items at the plug socket Plant a tree – fast-growing, deciduous trees (that require little maintenance) provide most effective carbon capture Buy recycled and recyclable products Choose reusable products rather than disposable Help to create a new green space in the community Donate clothes to a charity shop or offer them to friends instead of throwing them out Recycle your printer cartridges to avoid damaging the environment Only take or cook as much food as you can eat to avoid wasting it Turn the lights off when you leave a room Nature When gardening, plant different types and species to support a range of wildlife Attract bugs and amphibians to your garden by creating a woodpile Feed ducks in the park Try to reduce your meat consumption e.g. have a meat-free day Make a bird house and leave bird seed out, particularly on wintry days Rescue an insect when it is trapped in the bath Take your pet for a walk and give it verbal reinforcements Help search for a missing pet Donate old towels or blankets to an animal shelter Make a bee home and fix it in your garden As you can see, there are numerous ways that you can enact a random act of kindness in your daily life. Some are bigger and some smaller, but the enrichment that will result from it is incalculable. Having respect for life in all its forms is at the root of it all. When we can appreciate the beauty, diversity, fragility, and uniqueness of our natural world and all who inhabit it, we will naturally want to protect and nurture it through these random acts of kindness. And this too has a knock-on effect, for wherever kindness is sown, a seed is planted and new kindness will be grown. Be the change you want to see Start small. Be deliberate. Live on purpose. See change happen. Nothing good will ever happen in our world unless we make conscious choices to invite it or be it. We must be willing, aware, compassionate, sensitive, diligent, and daring people. Make good choices. Start today. Each day, take one of the listed random acts of kindness and complete it. Look around you and see where you can be of service today. If our lives are not lived in service of others, we are only living a half-life. Living for others, being of service, gives such purpose, fulfillment, and joy to you and those you serve. So go out and be kind with abandon. You’ll see your life and your world around you change for the better. This months special suggested course is our brand new incredible “How to be happy & live the happy life” Course available at https://www.thebattlesweallface.com/product/mentalism-how-to-be-happy/

It’s one of those words that gets aired at Christmas time. Peace. Peace on earth and goodwill to all men. It’s certainly something that we are reminded of each year. But do we ever actually embrace true peace? Does it ever last? The Christmas Story is of course the reason we talk about peace at this time of year in particular. Peace came down at Christmas in the form of the infant Jesus; peace to a world divided, a world in turmoil and in captivity. And yet, here we are over 2000 years later, still pursuing true peace. All around us we see people, communities, nations, in angst and conflict with one another. So how to embrace true and lasting peace from the Christmas Story might seem impossible after all this time. And yet… Shalom Words are wonderful in my opinion. They convey so much, hold so much meaning, and can totally transform how we perceive something or someone. Take the word peace for example. The Hebrew word for peace is Shalom. I’m sure it’s a familiar word to many. But do we truly know what it means? I didn’t until today. True shalom, or peace, is not merely an absence of conflict, instead, it is the presence of completeness, of wholeness. It is when something that is complex and made up of many intricate parts is made whole and complete. Peace takes a lot of work. It’s not just the absence of conflict. True peace requires taking what’s broken and restoring it to wholeness whether it’s in our lives, in our relationships, or in our world. the Bible project The word shalom can be used in many different situations to convey this desire to restore something that is broken. It could be in reparation for damage caused to property whereby you make amends and compensate for the damage caused. You bring shalom in order to make whole what was broken. It could also be used in the context of conflict between two peoples. Shalom is brought about when you set aside differences, lay down arms, and work together for each other’s benefit. And it can also be used in relationships where you seek shalom when there is brokenness and disorder. Shalom for our wellbeing Peace can be taken further still in its true definition and applied to our own lives too. Shalom in our own well-being is something we seek daily. The desire to be at peace with ourselves is often challenging to attain in our hectic and busy world. The world is not at peace, so how do we ourselves be at peace within it? Life is complex, full of many moving parts and when any of these are out of sync your shalom breaks down. You are no longer whole, there’s a chink in the armour and you need to be restored. But how? Well, the Christmas Story points us to true shalom. As I said above, shalom is the restoration of something. It’s taking the time to bring about wholeness where there was brokenness. This is not an easy task. It takes dedication and hard work. But more than that it takes patience, humility, and love. The point of the Christmas Story was that God sent His Son to restore peace between man and God. Now, this was no easy feat, as you might imagine. But it was the restoration of this shalom that would be the focus of Jesus’ life on earth. Through patience, humility, and love, he sought to restore peace, not only between people and God but also within ourselves. Patience Patience isn’t always something we have in abundance, either with ourselves or with others. And yet, if we are to embrace true peace in our lives, we must practice patience every day. We cannot hope to bring about true shalom if we are impatient with people, if we don’t take the time to really understand them and seek a way together. Similarly, we cannot embrace true peace within ourselves if we are not patient. How often do you scold yourself, put yourself down, find yourself dejected and sad because of something you struggle with? We are incomplete, evolving, growing, maturing, learning beings that seek to better ourselves. This takes patience. But when we are coping with difficulty, be it physical, emotional, spiritual, or mental, we must learn patience if we are to find and embrace true peace within ourselves. Healing takes time. And so must shalom. Humility The Christmas Story tells of how the infant Christ was born in a stable among the cattle and dirt. He came into the world, not in splendour and riches befitting a king, but in quietness, obscurity, and humility. By humbling himself he could get alongside people at their level, really talk to them, know them, and connect. Restoration of shalom was made possible by this act of humility. This is so true for us also. We cannot hope to embrace true peace in our lives if we do not practice humility. Humility towards others and ourselves. If we always think we’re right, that we know best, that we can’t take advice, and are not open to opposing points of view then we will never know true shalom. Peace requires us to admit when we need help, to seek another way, to challenge our thinking, and to realise that true restoration is only possible when we humble ourselves to greater truths. For some, peace is found in fleeting moments that they chase around every day. A moment of peace stolen between tasks. But this isn’t real peace. Real peace is found elsewhere, outwith our limited thinking. For me, and many others, it starts in a stable in Bethlehem in the true story of Christmas. It’s something that sees us through the toughest times with grace and a calmness of spirit that cannot be found anywhere else. Love To embrace true peace requires love. Loving ourselves and others as we are in that very moment. Whether we are in a state of shalom or brokenness, love is vital. The ability to bring about shalom means that we have to start where we are at; it means we have to love where we are at and accept it. But it also means loving enough to put in the hard work to restore that incompleteness, in ourselves and others. True love means accepting as is, but hoping for the future. It’s about being patient, humble, gentle, kind, unenvious, it is not greedy, is not self-seeking, and doesn’t record wrongs. True shalom requires the best of us. Embrace true peace this Christmas and all year If we are to embrace true peace in our lives we must love completely, show true humility, and practice patience every day. No easy task. But if we seek to embrace true peace, we can bring about shalom in its truest definition, both in our lives and those around us.

If you were to be asked what the true meaning of Christmas was, what would you say? Family? Food? Presents? Charity? Giving? Or maybe love? Love is possibly the word that would most often be used to describe Christmas. Love pretty much covers all the bases with the aforementioned meanings. We love many things that the Christmas season affords us. But do we actually understand what love is and what it means to love? Unfortunately, the word has become diluted and muddied by other words like lust, greed, and obsession. True love is a pure and unselfish thing that takes hard work and sacrifice. So how do we give a gift of love at all? What is love? Love is an action So often in our world today, love is depicted as a feeling. A warm fuzzy feeling that we get when we experience something wonderful. And all too often it’s the feeling that is focused on. But behind this, there is an action. Love is essentially a doing word, a verb. To love means to physically go out of your way to show, tell, express, prove, that you do in fact love something or someone. It requires effort, time, dedication, passion, and is something or someone we are willing to invest our precious energies into. When we say we love someone or something; if our actions do not match what we say then the words are meaningless. Love is an action that must be displayed daily in order for it to last and ring true. Love, in other words It’s just a word. A very nice word, to be sure. But love is just a word. It’s a word that needs to be backed up by many other words in order for it to be true. Those actions I mentioned above are some of the words that help make love happen. Otherwise, it’s just deprived of meaning. So what is love, in other words? Here are some words that express love and give it meaning: Patience Gentleness Kindness Perseverance Unjudgeing Humility Generous Supportive Committed There are literally hundreds of words that give love its true definition. It is nothing without them. We cannot possibly express love without these words and their action. So love, in other words, are all of these things. Love is what we do, it’s what we say, it’s how we act. It’s the best of us expressed externally and something we must always work at. Love and Christmas The Christmas Story is a story of love. So many times throughout the story we see expressions of love through words backed up by action. Let me show you: Mary and Joseph Mary was a young girl who was promised to Joseph. They weren’t fully married, as was the custom with Jewish Law and they wouldn’t live together for a year. But they were to be faithful to each other. They made promises. It was likely that Mary had little say in the matter, but Joseph chose her as his wife for a reason. He must have seen something in her that he liked, possibly loved, and wanted to commit his life to her. Now fast forward and we find out that Mary has conceived a child by the Holy Spirit. This would have been a terrifying thing to happen to her in a society that would stone women for such things as adultery. They weren’t fully married so no marital relations would have been allowed. And yet, here she is with child. And what does Joesph do? Well, I’m sure initially he would have been extremely hurt. He would have been busy preparing for her moving in and he finds out his promised wife has been unfaithful? Essentially the decision of her fate was on his shoulders. But the story goes that after Mary explains the situation, an Angel of the Lord appears to Joseph in a dream and confirms all she has said. Now, Joseph could have dismissed the dream, but he doesn’t. He takes it as confirmation of Mary’s innocence. So in a massive act of love, Joseph accepts the child as his own, protects Mary from a horrible fate, and proves his love to her by going against what was expected of him. His promises and words to her at their marriage would have been meaningless and empty if he had handed her over to the townsfolk to be stoned. His love took action and proved itself. It had been foretold Many thousands of years before the birth of Jesus in Bethlehem, his birth had been foretold. Indeed, King Herod and the Magi in the story were fully aware of the prophecies and followed the stars closely for signs. Therefore the Lord himself will give you a sign: The virgin will conceive and give birth to a son, and will call him Immanuel. Isaiah 7:14 This is just one of many prophesies about the arrival of Jesus. But the words were empty unless they were fulfilled. All of the prophets who had written about this promised saviour for centuries beforehand never lived to see them fulfilled, but the Magi did. They saw the signs in the stars and trusted the prophesies. But ultimately it was God who proved his love by sending Jesus to the world. All of those words would have been meaningless and false if there had been no followthrough. Words backed up by action. The ultimate act of love. Give a gift of love This Christmas, amongst all the presents, lights, food, and family, make sure that you remember to give a gift of love too. In your actions, show the people around you that you truly love them by making the extra effort. Be patient, be kind, and all those things listed above. All the Fru Fru that smothers Christmas is fun and makes the season extra special, but it’s in our actions of love that we truly give a gift of love. So be generous with it, there’s always enough to go around. Show your love for your fellow human being and give love where you can.

Another year over…that’s how the popular Christmas song goes. And we’re nearly there again! Entering, as we are now, into the month of December, we begin to take stock of the year that has been and prepare for the holiday celebrations that close the year off. But for many people, Christmas is about so much more than the closing of the year, wonderful food and presents. All these things are great and help to make the month special, but it’s a time to think about others, about bigger things. Higher things. The season of advent is a way that many like to mark the countdown to Christmas. This past Sunday was the first Sunday of Advent and is all about hope. In many Christian denominations, they will light the Hope Candle, to illustrate how hope came into the world at Christmas for all. Let me explain. For the lowest of men…(and women!) One of my absolute favourite parts of the Christmas Story is the part about the Shepherds. Really?! I hear you ask. Well yes. When you understand the culture of Israel and the surrounding areas, the story of the Shepherds is wonderful. It is often a misconception that shepherds at this time were social outcasts. What is more accurate to say is that they were very isolated people. Staying with their flocks they would spend much of the year with little to no company as they searched for the best grazing pastures for their sheep. Cut off from society in this way they would have probably been seen as different. Poor, without material wealth and few friends, the shepherds were their own culture in a way. And yet, they were the first to hear the Good News of the birth of Jesus. The Angels came to the Shepherds, the people at the bottom of society, the lowest of men, and not to the highest of Kings. What does that tell me? That hope is for everyone, and not just for Christmas! Hope is quiet Whether the first Christmas happened in mid-December or another time of year is irrelevant. The themes of Christmas are not to be hemmed in with tinsel and baubles. Hope came that first Christmas into a world in turmoil. Occupied by the Romans, the people of Israel were oppressed and looking for a saviour. I’m pretty sure they weren’t expecting a baby, but the humility of the birth of Jesus was the whole point. Hope cannot be given to all if it comes blaring, in your face, and in pomp and ceremony. True hope is quiet, humble, relatable, and free. Therefore it is for all. At any time. In any situation. The film The Nativity Story beautifully captures the part the Shepherds play in the first Christmas. It was the lowest of men who met Jesus first. It was the isolated and quiet who told people first of the new hope. Can you imagine? The hope you would feel knowing God had come down and you were the chosen few to meet him first. I find it mind-boggling! Watch the clip below to watch the scene of the Shepherds. Or why not click the link above and purchase the movie. You’ll love it! Finding hope today Fundamentally it’s a choice. If you seek hope you will find it. If you find it, you will be able to give it to those who cannot find it. It’s in the random acts of kindness. It is in the darkness as well as the light. The Shepherds found hope that first Christmas because they believed the promises of old. No matter how bleak our situation may seem, we can always find it. If we are determined, watchful, and ready, hope will present itself. Often through unexpected means too. And sometimes through the acts of kindness of others. Our world today is in turmoil: mandates, war, disease, violence, hunger. I could go on and on. But if we are to find hope in the darkness we have to seek it wholeheartedly. The Christmas Story is the personification of hope. When all seemed lost, hope came into the world for everyone. I know that many people don’t believe in the divinity of Jesus, and that’s their rightful choice, but what is unnegotiable is the impact He had on so many. The hope that was brought into the world all those years ago is still yours today. Whatever you put your hope in, wherever and however you find it, cling onto it, and be generous with it. It’s not ours to keep. Hope is a gift that we can be flamboyantly generous with. At any time of year. Keep your eyes open for hope, take it into your soul and then look for the people who need it and give them the gift of hope this Christmas…and all through the year!

Let’s be honest. Sometimes getting motivated to exercise can be a real struggle. I know for me it is. I’m not naturally inclined towards it. However, being a somewhat knowledgable person, I am fully aware that exercise is vitally important. We are forever being bombarded with facts and figures on how exercise should be part of our everyday lives. If we are to look after our heart, mind, and spirit, exercise must be incorporated. So how to do that when you’re feeling uninspired to get started? Walking for pleasure has been my saviour. Throughout my life, my family has gone on walking holidays in some of the most beautiful parts of the UK. So it was always walking for pleasure with us. But by accident, we adopted a good habit that exists to this day. Simple truths Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. National Health Service UK Honestly, it’s totally true. For many years I’ve had a terrible time with chronic knee pain which has affected my whole leg. This means that many exercises are just not possible for me and I have to undertake them very carefully. Walking had even become an issue for me whereby I had inadvertently adopted some bad habits to accommodate the pain. Under supervision from my physiotherapist, I had to relearn how to walk properly. Walking had not been a pleasure for a while. But now walking for pleasure is something I do every day, not only as a sustainable and enjoyable form of exercise but as a path to healing. I had to start small, and every two weeks I increase my distance by a few minutes. This keeps my pain under my control, has calmed my pain response, and decreased the threat of flair-ups. Here are some other simple health truths about walking taken from the Better Health Channel website: You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include: increased cardiovascular and pulmonary (heart and lung) fitness reduced risk of heart disease and stroke improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes stronger bones and improved balance increased muscle strength and endurance reduced body fat. Make walking a pleasure Health benefits are important to know, but if we are to make a habit out of walking we need to make walking for pleasure our goal. We need to enjoy the activity if it is to be sustainable in our lives. This can be difficult if you live in an area where there isn’t anything particularly beautiful to look at. We often associate walking for pleasure with majestic landscapes. But this doesn’t have to be the case. We can still walk for pleasure without a beautiful setting. There are indeed many reasons to talk yourself out of doing something. But it’s all in how you approach the activity and your attitude. Here are some tips to get you started: Mix up your route or location to keep yourself visually motivated. Walk with your dog or a friend’s dog for new company. Walk with friends or family to give you conversation as you walk. Join a walking club for added motivation regardless of location. Change up the time of day you walk each day to alter your view. Drive further afield to new locations when you have the time. Be observant to the world around you and take notice of it all. Listen to music, a podcast or mindfulness playlist to motivate or distract your thoughts. Don’t push yourself beyond your ability. Gradually incorporate the habit for sustainability. Feed the soul Today, more than ever, we seem to be struggling collectively with our mental health. How often do we hear terrible stories of people who have succumbed and taken their own lives, or are addicted to various substances? Too often. Taking care of our mental health in today’s culture is more important than ever. Glued to screens as we are, living at a hundred miles per hour and sacrificing what is truly important is all taking its toll. But we can do something about it. We are evolved creatures able to recognise when things are out of balance and realign our trajectory before disaster strikes. Aren’t we? I think we must be. Switching off that phone, coming home from work at a decent hour, prioritising our loved ones, eating in balance, making ‘me’ time, exercising regularly…we all know this stuff. So we need to be deliberate in our choices and live life well. Beyond living well, however, there is a need to look after our soul or spirit. We are more than just flesh and bone, and as I said above, our mental health is a big part of that. If we are out of kilter in what we fill our days with – too much of one thing and not enough of another – then we start to see cracks. We can’t maintain imbalance. This is where walking for pleasure comes in. Getting out of the house and into the fresh air is food for the soul and mind. So many times I’ve felt lethargic and unmotivated, but once I step outside the cobwebs are blown away and I feel so much better. Giving ourselves headspace, clarity, time, even just for a little while, and on a regular basis, does wonders. Since incorporating walking for pleasure regularly into my life I have seen many improvements physically, mentally, and spiritually. I’m building strength in my leg, managing my pain response better, feeling more motivated and positive, and loving the routine of walking each day. I look forward to it. And we should all have something to look forward to, right? I love walking because it clears your mind, enriches the soul, takes away stress, and opens up your eyes to a whole new world . Claudette Dudley

Life gets busy. Am I right? So easily we can be swept up in everyday tasks, or consumed by a bigger challenge. Often we can forget to really appreciate the people closest to us and don’t take the time to really celebrate them. Usually, we take the time on special days like birthdays and anniversaries, but what about the everyday? Should we be more deliberate each day to celebrate the people we love most? Having celebrated an anniversary this past week, it got me thinking about how to celebrate your loved ones intentionally. Celebrate the big things Celebrating loved ones on special days is easier because we can schedule it in and prepare in advance for those days. Being intentional about expressing our love by celebrating happy memories is a tradition the world over. It’s something that most people look forward to. But even these can sometimes be difficult to squeeze into our hectic lives. When we allow our packed lives to overtake, what’s important often gets knocked out of balance and unfortunately takes a back seat. So intentionally taking the time to plan these special days is so important. You know they come around every year at the same time so get them in the planner and celebrate the ones you love! A special day planned Like I said before, John and I had an anniversary together this past week. We celebrated eight years together and each year we make a point of marking the day somehow. This year we were stumped for ideas for a while. A lot of umms and errs passed by until we decided on what we’d like to do. Often our days out are simple affairs like afternoon tea at a garden center, but this time we made some memories. We decided to visit Blair Drummond Safari Park near Stirling. I hadn’t been since I was a toddler and have wanted to go for ages. So we did. And we had the best day. It wasn’t extravagant or a lot of effort, which meant we could just enjoy each other’s company and the animals. Whether you have the free time to plan a day like this, or whether you are juggling kids and work and a million other things, taking the time to celebrate your significant other is so important. Order a takeout, go for a walk together, plan to have the Grandparents take the kiddos so you can spend quality time together…the important thing is thinking ahead on how to celebrate your loved ones and being intentional about it. It’s the little things too Planning for the big things is important, of course. But it is also important to celebrate our loved ones in little ways too. Each day we have with them is unique and a gift. When we understand that these precious minutes together are to be celebrated we appreciate life all the more and them for being a part of it. Nothing in life should be taken for granted, especially the ones we love, so the simple act of sharing a coffee together, shooting the breeze, and just being together is something to celebrate. Here are some other ways on how to celebrate your loved ones intentionally: Make time to talk each day to support each other. Occassionally buy something you now they’ll love, just because. Go out of your way to be helpful, even if you are busy. Suggest a day out with friends while you hold the fort. Choose to look for the positives in loved ones. Don’t take each other for granted. Be deliberate in your affections. Be flirtatious. Say I love you. Don’t rush through life mindlessly. Savour every kiss and hug. Don’t be resentful. Saying thankyou. How to celebrate How you celebrate is actually not important. What is important is that you do, every day, in the little, seemingly insignificant, moments. A tooth coming through, a milestone achieved, a fear overcome, a new friend made, an ambition realised…when we stop and celebrate the lives and achievements of those we love most; when we celebrate who they are and that we get to spend time with them, life takes on new meaning. Pin that finger painting up on the fridge, listen with encouragement as your partner plays their first chords on their new guitar, go for a walk and put the world to rights with your significant other…there are so many ways we can show our love intentionally every day. How to celebrate your loved ones is important, yes, but not as important as making the time itself. So go on, celebrate the people in your life every day and see just how blessed you really are!

I find it utterly amazing how the frail beauty of a little wildflower can capture the hearts and minds of so many. And yet, every November on the 11th day, of the 11th month at the 11th hour, we use this little flower to help focus our thoughts. We remember back to all the conflicts since WW1 when the poppy was first adopted as a powerful symbol. This little flower, blood-red and delicate is the abiding symbol of peace, hope, and remembrance. The Poppy, innocuous and gentle, after so much carnage, still tells its story each year as we remember all those who gave their lives for our freedom. The Poppy; a brief history Whether you come from a military family, or if you feel it important to take a moment to thank and appreciate the sacrifice of so many men and women over the years, the poppy helps us to do that. During WW1, much of the fighting took place in Western Europe. The countryside was blasted, bombed and fought over repeatedly. Previously beautiful landscapes turned to mud; bleak and barren scenes where little or nothing could grow https://www.britishlegion.org.uk/get-involved/remembrance/about-remembrance/the-poppy Such a difficult and desolate scene is not one where you would expect a little flower to thrive. But thrive it did. In the fields of Flanders, thousands upon thousands of poppies flourished and bloomed despite the mud and death. Moved by the sight of the poppy growing in such numbers and in such destruction, a Canadian doctor, Lieutenant Colonel John McCrae wrote a poem. In Flander’s Fields In Flanders’ fields the poppies blow Between the crosses, row on row, That mark our place: and in the sky The larks, still bravely singing, fly Scarce heard amid the guns below. We are the dead. Short days ago We lived, felt dawn, saw sunset glow, Loved and were loved, and now we lie In Flanders’ fields. Take up our quarrel with the foe; To you from failing hands we throw The torch; be yours to hold it high, If ye break faith with us who die We shall not sleep, though poppies grow In Flanders’ Fields. The poem inspired a woman called Moina Michael who decided to adopt the poppy as a symbol of remembrance. She then campaigned to have it adopted as an official symbol of remembrance in America and worked with others for the same ends in the UK, Canada, and Australia. Anna Guérin, a Frenchwoman, planned to sell poppies in 1921 and thereby caught the attention of Earl Haig to decided to adopt the poppy as a symbol of remembrance too. The Royal British Legion ordered 9 million poppies, all of which sold out. Since then, every year, the Poppy Appeal raises millions to help our ex-servicemen and women through their recovery. It brings hope to so many after going through so much. Lest we forget Whether or not you agree with war, we cannot avoid the truth of the many millions of men and women who gave of themselves in service to their country. That sort of sacrifice should never be taken for granted. Defending the freedoms we enjoy came at a terrible cost, and standing up for those who could not defend themselves is a noble calling. We should therefore never forget that cost. But we must also look forward in hope, in reconciliation, and in peace so that these sacrifices need never be made again. War is ugly and cruel. So many who come back never regain who they once were. So we must serve and help where we can, to ease their burden. But also, to prevent recurrences. A powerful symbol The Poppy as a symbol is mostly used in the UK, New Zealand, Canada, and Australia. Though I believe Americans may adopt it on Memorial Day on May 30th. The use of the Poppy, as I’ve said is a powerful symbol of hope, and of remembrance to help us focus our thoughts and acknowledge all that was given for our freedom. Brought out once a year, it is a recurring message that ensures our respect and gratitude. In everyday life, we too have powerful symbols that help us to remember. When we lose loved ones, we may hold onto items that remind us of them and help us to think with fondness and love about the happy times we spent together. I have a painting in my home that reminds me fondly of my Dad. It wasn’t his, not did he ever see it. But it takes me back to a wonderful day we spent as a family climbing The Catbells in The Lake District. After so much hurt from his passing, I now can look back and be thankful. Thankful that I knew him and that his love and memory lives still. The poppy wasn’t something that people would have associated with their loved ones. But it became a focus for them to channel their grief, their love, their gratitude. Out of so much horror, the little poppy became the new growth, the fresh start, and the hope of reconciliation. There’s always hope If nothing else, the poppy teaches us that even in the midst of our worst nightmares, hope will spring forth. The hell that is war is all too real in our world. But so too are the battles we face every day ourselves at home. Be encouraged that even from the darkest of situations, we can find new life, new hope, and a purpose. If the delicate poppy can grow through such destruction in search of the light and thrive, then so can we.