see inside for details

Imagine

Just to say dads you are great

Issue 2 • April 2014

What to look for when buying a holiday villa

FEATURES 04. Gay marriage

Food & Nutrition 07 Mediterranean chickpea &

Pomegranate salad

LIFESTYLE 08 Tips on buying the perfect

holiday villa

10 Just a letter to say how great dads are out there

Wellbeing 12 How to fly business class

for less

16 How to motivate yourself to workout and double the effect in 10 days

18 Motivational tips

2 •

Imagine•www.imaginemagazines.com

Editor In Chief Matt Broadway-Horner, matt@imaginemagazines.com

Associate Editor Susie Smith, info@imaginemagazines.com

Contributing Writer katharine Pfitzner

Contributing Writer Brian Morton

Art Director Pradeep De Silva pradeep@imaginemagazines.com

Graphic Artist Brian Morton

Circulation Officer Brian Morton brian@imaginemagazines.com

Sales Officer Joe O'Brien

FROM THE EDITOR What is Mindfulness?

Mindfulness has been recommended as a treatment for depression in the NICE guidelines (UK Institute of Clinical Excellence). Paying attention moment to moment to whatever arises without making judgments: Increases awareness, t rust , and sel f acceptance and can aid the development towards developing compassion for self and others.

The journey to Unconditional Self Acceptance is one which is continuous but one that can be started here at Mindfulness and the City Clinic groups. To maintain and live with the demands of daily life can be hard and can bring us down, the groups here focus on developing and/or strengthen mental well-being. So recharge your batteries and go back out into a busy and hectic life but stronger knowing that life’s difficulties will not overcome you again, but that you have mind over mood. Mindfulness notices detail and teaches people how to recognise the warning signs of depression, anxiety, stress. People learn to identify, accept and notice their negative automatic thoughts, emotions and sensations.

Mindfulness is the ability to sit back and observe our thoughts without judgement, this leading to stress reduction, effective use of anxiety, aid in pain management and overcome depression longer.

The team is dedicated to aid your journey call us if you have any questions 02074671508

Imagine•www.imaginemagazines.com • 3

Gay MarriageChoosing the Right Celebrant for Your Marriage Carmel M Audsley

There are Celebrants - and there are Celebrants. The person you want to conduct your important Wedding Ceremony should be interested in providing what you want, and ensuring that all legal documents are prepared and lodged. The Bride and Groom may understandably be a little nervous on the big day, so you want your Celebrant to be a mature, calming presence - someone who can make sure that all the plans you have made will be put into action to your satisfaction.

At your first meeting with the Celebrant, find out if he or she will be conducting any other ceremonies on the day of your Wedding and make sure there's a comfortable buffer of time between engagements, just in case you have any unexpected time delays. You don't want your Wedding Ceremony to be an 'off the shelf' experience. If you have some rituals that you would like to include in your Ceremony, but the Celebrant doesn't seem fussed about including them,

4 •

Imagine•www.imaginemagazines.com

look for another Celebrant. It is your right to choose your day, your way, and it is the Celebrant's job to ensure that you get what you pay for by delivering on your requests.

The Celebrant should be prepared to take the time to research any religious, cultural or social rituals you require and, together with your expert knowledge of these rituals or customs, create your perfect Ceremony. Your Celebrant will spend many hours in preparation for your Big Day. There are legal documents to sight, prepare and lodge, meetings to be held to prepare the documents and to find out a little about each of you to help her craft the Ceremony.

As well as face to face meetings, the Celebrant will be in contact with you by phone and email to ensure that everything will be organised to your requi rements , and flow smoothly on your Wedding Day. Your Marriage Celebrant must maintain a high standard of service and recognise the social, cultural and legal significance of Marriage and the Marriage Ceremony, and the importance of strong and respectful family relationships.

You need to feel comfortable with the person who is taking on this very important role on your Big Day, and be confident that all of your n e e d s w i l l b e t a k e n i n t o consideration and met.

It is your day, to be experienced your way. Ensuring that you are happy with the Celebrant from your first meeting will take a lot of stress out of what should be the happiest day of your life.

Imagine•www.imaginemagazines.com•

You need to feel comfortable with the person who is taking on this very important role on your Big Day, and be confident that all of your needs will be taken into consideration and met.

You Can Have the Perfect Wedding Ceremony Carmel M Audsley Congratulations on deciding to formalise your love for each other by getting married or having a commitment ceremony. Your wedding can be a grand occasion or a simple event, held at a corporate venue or at home in the backyard, in a park or on the beach. It can be as traditional or as original as you want it to be - but most of all it has to be meaningful and memorable for you. There are two elements to organise for your big day - the wedding ceremony and the reception. While a lot of planning goes into the reception, it is the ceremony that is the most meaningful part of the day when you become husband and wife, or partners, and start your life's journey together. The ceremony is the formalisation of your love for each other through the vows that you make. Some people have difficulty expressing their love and putting their feelings into words, but it is the vows you make and the words you say when exchanging wedding rings that will stay with you forever. Blessings or readings delivered by family members or friends, and the music and rituals you choose all add to the emotion of the day. The key to a happy and stress-free wedding ceremony and reception is planning. Whether you decide to have an intimate wedding for a few close family and friends or a huge extravaganza, the work you do before the day will ensure everything comes together. As a marriage celebrant, and as a guest, I've attended all types of weddings from lavish affairs for 400 people in top hotels, to intimate events on the beach with just close friends and family. If money is no issue then the sky is the limit with what you do. However, cost has nothing to do with the beauty of the day. Even on a limited budget you can create the wedding of your dreams and look back on it as the happiest day of your life. The idea is to create a unique ceremony and to make sure it is a memorable day. Everybody loves a wedding and friends and family will want to help you with the planning, so let them - but ensure that each person is assigned a particular responsibility. Even if you have a wedding planner it is good to let family members feel involved in your celebration. This will take some of the pressure off, and you can concentrate on arranging your dress and shoes, hair and make-up and, most important of all arranging your dream wedding ceremony, and making sure it flows smoothly. If you have children from a previous relationship, they can be included in the ceremony. Some couples like the idea of a themed wedding ceremony based on their favourite movie or musical or adding a spiritual or cultural aspect to their marriage. There are lots of rituals that you can include in your ceremony such as a ring warming or lighting a unity candle. Your celebrant will ensure that all the legal requirements of the marriage are taken care of, and you can tailor-make your wedding ceremony to your own style. After all, it's your day. I wish you many happy years of love and laughter together.

6 • Imagine•

www.imaginemagazines.com

Imagine• www.imaginemagazines.com

Oliver Sanchez

Tips for Buying the Perfect Holiday Villa New destinations by Benga Erdogan

A lot of people are put off from buying a villa abroad because they are scared that they don't know the customs or the language. That is such a shame because having a holiday home somewhere else is a sound investment. You can rent the place out when you are not using it, or it might be somewhere that you fall in love with and you end up moving there yourself. One thing is for sure, if you are thinking about buying a villa, you should not settle for anything less than what you want because you will never feel settled there if you do. If you are

thinking about buying a villa abroad, then you should read on for some tips on how to get the perfect villa. 1. Research - First of all you should do some research into the place where you want to buy the villa. You need to know about the customs of the area and if there are any payments that you need to make. Some countries have taxes or they charge for land rental and things like that. You don't want to find the villa of your dreams and then not be able to afford it because you haven't budgeted for some things. You need to be aware of everything so that

you don't get any nasty shocks when you get there. 2. Maintenance - You need to know if there are any charges for maintenance plans. If you are not going to be there for the majority of the time, you will need to pay someone to look after the villa. You might need the pool to be clean, the lawn mowed and if you have guests, you might want the interior of the villa clean. Some companies w h o s e l l v i l l a s w i l l h a v e a maintenance plan for you to pay into so that you can afford to hire staff.

One thing is for sure, if you are thinking about buying a villa, you should not settle for anything less than what you want

Imagine• www.imaginemagazines.com • 9

You might even pay the sales company and they will sort everything out for you. Some villas that are in hot places will need painting often because the paint will fade in the sun. You need to be aware of everything that you will need to pay for on top of the mortgage for your villa. 3. Sales Company - You should choose a sales company that you can trust. There are so many cowboys out there that they give the legitimate sales companies a bad name. Find a company that specializes in the area that you are looking at. See if they have some reviews on their website and look for some external review sites. You could also ask for some references from people who they have already sold to. A company with a long history in the industry is a lot better because they know everything there is to

know about the area. They will know the good areas and they will know about all the charges. Once you have found a company, make arrangements with them to make a trip over there to look at their villas. 4. Rooms - You will probably have an idea in your head about how many rooms will suit your family. If you want to make money off the villa, you should aim to double the amount of rooms that you originally wanted. This is so you can hire the villa out to bigger groups. If your villa is small then you will be restricting yourself to smaller groups and therefore, smaller payments. Once you have done your research, found a company that is trustworthy and decided what you want for your villa, you should be able to find a villa that you want without too much fuss.

Having read "A Letter from a Working Mother to a Stay-At-Home Mother, and vice versa" I thought all the great dads out there deserved similar. A lot of the media talks about mothers as if they are the only people doing a hard job as a parent, they seem to enjoy putting dads down and suggesting that their life is easy and that they don't do a worthwhile job. I'm not saying anything bad about the wonderful mothers, wives and partners out there because they do an amazing, often thankless job that deserves all of our respect but I want to acknowledge all of you good dads, because I know you also do your very best, never being certain what's the right thing to do, sacrificing so much just to provide for your family and making a commitment that you will be there and do your very best for them, through good times and bad, for the rest of your life. I know how hard it is, how much drive it takes to carry on fighting for your family and how at times, perhaps because you're a man and don't really talk to people about such things, you struggle with the weight of pressure, having to deal with it all in your own head. I know these things because I'm also a dad, father to an amazing 18 month old boy that I love dearly and for whom I hope I can always be the amazing dad that he deserves. So this is to you good dads, not the bad ones that the media likes to portray but the ones that work hard, love their children and just try to do their absolute best.

I know you respect the fact that your partner has made many sacrifices to have your children, to look after them as much as she does and that it has affected her career (whether she is a working or stay at home mum) but I also know that you also had no choice, you had to carry on working when you would dearly love to be able to spend more time with your kids.

Just to say dads you are greatBy Mark Gatland

sacrificing so much just to provide for your family and making a commitment that you will be there and do your very best for them, through good times and bad,

When they were born, society didn't support you with time away from work, if you're lucky you got to spend two weeks with them before you had to go back. I know, although you probably didn't say it at the time that it broke your heart that day when you had to leave your two week old baby and go back and sit in your office. I know that those around you joked about how it must be a relief to get away from the house and as a man you probably joked along with them but deep down inside you knew how much you were missing them and how much you wanted to be there with them. I know how scared you are, how you have nightmares and wake up in the night praying that you will be good enough as a dad. I know how much pressure you put on yourself to provide for this family of yours and to ensure that they have all that they need and the best start possible in life. I know that you are willing to sacrifice time that you would love to spend with them in order to make sure you can

achieve all of this for them because you know that it is part of your duty and I know that you also feel guilty that you can't spend a lot more time with them. I know that whilst you have to be away from your family, working to ensure their future, you are thinking about them all the time and wishing you could be there with them. I know you would do anything for them and will always put their needs before your own. I know that alongside this new found responsibility of being a dad you also want to be the best husband/partner you can be. You probably don't always make the best job of it and you probably make mistakes but if you're honest did you ever profess to be perfect. What you do is try your hardest, sometimes it's not good enough but I know how hard you try. I just wanted you to know that I understand how you feel and I think you're great.

Imagine• www.imaginemagazines.com •

I know how scared you are, how you have nightmares and wake up in the night praying that you will be good enough as a dad.

How to Fly Business

Class For Less What to do

12 • Imagine•

www.imaginemagazines.com

When you opt for business class, the benefits become apparent. Most of the long-distance international flights have lie-flat seats, while shorter distance travelers enjoy more legroom. In addition, the in-flight service available offers impressive backseat entertainment systems, restaurant quality meals and unlimited free drinks. If you are interested in travelling like this, but have a limited budget, you can still find cheap business class tickets. The most effective way of finding cheap tickets is to shop around from different airline companies- visit their websites to determine if the sales are available. If you can, be flexible on your travel dates and routes. Some of the ways to fly like this for less include:

· Apply for frequent flyer programs Some companies offer frequent flyer points for

members to help them travel for a fraction of the price. It is advisable to consider the frequent flyer options facilitated by most airlines. Try a loyalty membership from about two or more major airlines. Furthermore, if you can attain the elite status you stand to benefit from special perks like free lounge access, seating privileges and upgrade priority. Some overseas corporations and airlines that have staff members who travel extensively often sell their extra frequent flyer points. These points can be transferred and redeemed for a large cost reduction. Therefore, you do not have to wait a year to accumulate your points.

By Sila Rodney

Available now mindfulness from y o u r p h o n e i n t h e s h o p . www.cbtinthecity.com/shop/

You will be surprised what you could gain by checking out the options

It is important to stay informed about the happenings in the airline industry.

Imagine• www.imaginemagazines.com• 13

· All-Business Class carrier Some of the all-business class

carriers offer low-cost tickets for their flights. Therefore, you could end up paying a great deal of £750 to fly to London from New York, which is cheaper than most economy fares. Interestingly, All-business class carriers are on the rise, which is good for passengers. This is likely to translate to increased competition and better prices.

· Off-beat airlines Some of the international

airlines flying around the world, between UK and US often undercut the price of business class cabins of major players by up to 65%. These minor carriers though cheap, have a reputation of offering value for money.

· Be informed It is important to stay informed

about the happenings in the airline industry. You will discover

major airlines are cutting the fares in response to discounted All-business class carriers. Lookout for occasional special offers available from leading airlines. Furthermore, signup for their mailing list to keep you informed of the available deals, every given moment.

· Purchase an upgrade Find out whether an airline

has upgrades to this kind of option. This can be performed at the gate, at check-in or the frequent flyer lounge. Some airlines offer a one-way upgrade of as low as £200 for their international flights- this is cheaper than buying a business class ticket outright.

14 • Imagine• cbtinthecity.com

Imagine• www.imaginemagazines.com• 15

If you are budding writer then why not donate an article and have your platform here at IMAGINE

16 • Imagine cbtinthecity.com

How to Find Motivation To Workout and Double the Effect in 10 Days

It is easy to start exercising, but it is much easier to quit. Although many people are aware of the benefits of exercising, many who start an exercise program will go back procrastinating after a few weeks or months or quit prematurely. This is because of several reasons --- starting from having a busy work schedule, to boring fitness routines, or having children to look after or to having no money for a gym membership...

Making excuses not to exercise and procrastinating is a common issue in our society and keeping yourself motivated to exercise is much more difficult. You may be one of those people who have trouble to understand the psychology behind how you get the motivation to workout regularly. Read on so you know some simple yet effective techniques to overcome procrastination and keep the motivation to workout.

By Katharine Pfitzner

Imagine• www.imaginemagazines.com• 17

Anti-procrastinating Strategies: Make Exercising a Habit Starting to exercise and to keep going is the hardest

part. The key to keep the motivation to workout alive and to overcome procrastination is to make exercise a habit and make it as important part of your lifestyle. Setting schedule to workout and keeping it on a regular basis are some of the strategies to turn an exercise into a habit. Your body will eventually get accustomed to exercise and will tell you it's time to work out instead of you having to get of the sofa. You can also get help from a personal trainer so you can stick with your program particularly at the beginning when it is most difficult. Once it becomes a habit, you are already motivated even without the help of anybody else and your watch telling you.

Set Manageable Time Fitness experts suggest that setting a fixed,

manageable time for exercise will motivate you to overcome procrastination. For instance, you can devote 30 minutes every day to exercise. Knowing that you can stop your workout after the set 30 minutes, most of the time resulted to gaining more momentum at the midst of the workout and you will be surprised that you have the urge to continue beyond the time you set.

Set a Fitness Calendar Commit yourself for a period of time to ensure that

the exercise will become a habit. For instance, commit for 30 days that you will regularly exercise. You may achieve the habit sooner, but don't allow yourself to give up if you don't. To keep your exercise program exciting and avoid procrastination and have the motivation to workout, have variation in your activities. You can do Walking for the first week, Jogging on the next, Yoga on the following week, and so on. This way you will never burn out and you keep the motivation to workout alive.

Stick With It To establish a habit to keep the motivation to

workout, you have to do it on a regular basis. If you have set your goals, just stick with it no matter what. If you don't see impressive changes in your body right away, concentrate on the experience and the healthy benefits of your exercise. After starting an exercise

program there is a chance that you miss a workout here and there, but don't get discouraged just let it go. Don't make this a reason to quit and loose your motivation to workout.

Motivational Top tips

18 • Imagine• cbtinthecity.com

Be Realistic What are your reasons for wanting to exercise?

What do you want to achieve? Set achievable goals and not those that you aim but can't keep. Setting goals that are too high, you are setting yourself for failure. You will get easily burned out and eventually turn into procrastinating again. If you have overworked your muscles and feel overly sore after you exercise it is recommended to start slow with smaller goals that you know you can achieve. Start working out on your own speed, and then gradually work your way up. For example, start walking a few blocks around your neighborhood and then increase your distance steadily each day. You can elevate your goal by joining a running event eventually. This technique will allow your muscles to adapt while achieving your realistic goal. It's better to feel great about small achievement than feel terrible about a big failure.

Make It Fun Choose fitness routines that you enjoy most.

Most people stop exercising because they got bored or they find the routine vigorous the first time. Find exercises that you consider being pleasurable rather than frustrating. For instance, you may want to workout outdoors rather than inside a gym, you can choose outdoor activities like cycling or jogging. You can also sign up for gym membership or enroll in a fitness class if you are an extrovert person. Being around with other people who have the motivation to workout, chances are you will also be pushed to follow through. You can also wear your weighed vest or other weighted clothes while doing your workout to make it even more intense yet exciting and challenging. Bond With Family or Friends

Make your daily exercise a bonding time with your family and friends. Organize a group of friends or family members who can join you exercise twice or three times a week. There is no other way to be motivated to workout than to have a very good support group. By having a workout partner or group, you enjoy the activity itself much more and at the same time you are committing yourself to meet up with them. This way you are making yourself accountable to another person and vice versa. Thinking that there are other people who are counting on you and you have a commitment with them, it gives you extra drive to be motivated.

Doing exercises with others will also motivate you if you see their improvement.

Take Pictures Take a picture of yourself before you start your

exercise program then continue taking picture as you go along. This way, you can see your progress every day and you get motivated to workout with the images of a fit and attractive "you". You can display your picture side by side next to a fit and healthy person that motivates you. It can be an athlete, an actor or your own picture when you were more active and in your best shape. You can also write your goals next to your pictures as a reminder to keep going and exercise regularly. Reward Yourself

To keep the motivation to workout and overcome procrastination, reward yourself especially when you are meeting the goals you have set. The reward can be a healthy snack, or group reward movie night with fitness buddies. You can also make a fitness jar where you can add a dollar every time you exercise. Another form of reward is saving for a weighted vest outfit or a new fitness tool.

By katharine Pfitzner

Take a picture of yourself before you start your exercise program then continue taking picture as you go along.

Imagine• cbtinthecity.com• 19

Conduct an Exercise and Diet Journal

More great ways to stay healthy are simply keeping track of what you eat and your fitness goals. When you have a workout and food journal, you are more likely to keep your commitment

and stick to eating right and exercising regularly. How do you overcome procrastination and keep yourself motivated to workout? Please share your story with us and help others to create the right mindset and find motivation to workout regularly.

Welcome'to'mindfulness'and'the'City��� �!��������� �������"������$�������������$������������� �

�����"���!�����!�����#����!���! ������&�������� ���������� ����!���$��������

tel:!0044!(0)20!7467!1508email:�����)��� !������ ������$'���web:�###'��� �!������ ������$'���

The centre has treated successfully:

(�����������

(��������������

(����������������

(������������!���$� ����

(��������

mindfulnessandthecity®