Niksen literally means doing nothing. No scrolling through social
media, watching TV or even indulging in a hobby.
It’s simply a short space in your day when you deliberately let
life run its own course. Niksen is a chance to rediscover your
natural rhythm and rest while you’re lost in the moment.
According to research, deliberately making time for niksen each day
can ease away stress and help you to relax, improve your immune
function and inspire you to be more creative. When you return to an
activity after niksen you might discover a fresh solution or that a
new approach springs to mind.
As a child it was easy to mentally dip the clutch and let your mind
freewheel for a while. But we lose that easy way of going with the
flow now and again. Maybe these ideas will help you rediscover that
feeling:
• Sit and watch the world go by
• Contemplate the light shining through leaves
• Close your eyes and lose yourself in music
• Inhale the aroma of your coffee with every sip
• Lie down and watch clouds float past
• Watch raindrops falling into puddles
• Be still and tune in to the sounds of the world around you
• Softly focus your gaze on a single object
food with feeling
Our deep connection with food starts early in life. As babies and
toddlers, that calm, contented feeling of being full produces
relaxing hormones. Then, as we grow up, we come to associate
certain foods with loved ones, uplifting events and happy
occasions. But there’s more to it than happy memories. There’s a
tangible link between the chemistry of particular foods and our
emotions. Some foods naturally lift our mood and can help us
unwind. On the other hand, food that causes your blood sugar to
peak and then ‘crash’ will tend to produce anxious feelings.
Balancing your blood sugar throughout the day – by avoiding
caffeine, sugary foods and drinks and eating healthy food at
regular intervals – helps you to feel calmer. If you’d like to
learn more about the connection between your emotions, brain
function and what you eat, take a look at our new, free course,
Food and mood: What’s the evidence at bit.ly/3tMBGnV
5 ways to heartfelt food •
Strong emotional memories can be triggered by evocative smells, an
old photograph or a refrain of music. But have you noticed how food
can also transport you back to a special place and time?
1
2
3
4
5
Cook a favourite meal from your childhood.
Try a new dish. Sample something different without pre-judging what
it might be like.
Make someone else’s favourite meal for them or share your own with
them.
Prepare a meal using homegrown ingredients, even if it’s just a
cutting from a potted herb. Enjoy the fruits of your labour. Cook a
meal that takes you back to a particular place or time - maybe a
celebration or a holiday - and savour the memory as you eat.
make a mindful meal •
make a mindful meal •
Preparing a meal for yourself or others can be a relaxing, soothing
activity. Slow down and enjoy the whole process from preparation to
the last mouthful. Every step is a reminder that you deserve the
care and nourishment of wholesome, delicious food.
3 PERSPECTIVE ISSUE 17
• looks • delicious!
Give the critical voice inside a rest and practice cooking without
judging your technique or comparing yourself to anyone else.
Before you begin to eat, pause and acknowledge all the people that
have contributed to making this food available to you. From the
farmer, to the shop worker who served you and of course to yourself
as well.
Make it special. Set the table and arrange the food (even it’s just
a chopped apple) in a pleasing way on the plate.
Take your time to savour and appreciate the food you have
prepared.
Find your rhythm. Chop, slice and stir in a regular tempo that
feels natural to you.
1 Focus on what you’re doing, as you do it, with all your senses.
Notice the texture of the dough as you knead it, the aroma of the
herbs as you chop them, the way food changes colour as it cooks,
the sounds of butter fizzing in the pan.
5 PERSPECTIVE ISSUE 17
DAILY Open, read and deal with post and emails from financial
providers, utility companies, local council and insurance
companies.
Check your bank and credit card statements straightaway and report
any suspicious transactions to your bank or card issuer. WEEKLY
Plan your weekly grocery shop to avoid impulse buys. MONTHLY Check
your budget planner and set aside money to cover bills due next
month. Could you set up a direct debit for any regular
payments?
Make additional payments to your mortgage if you can do that
without penalty, or add to savings.
Make credit card, loan and mortgage payments on time. Talk to the
provider straightaway if you have a problem. Remember, CABA can
provide debt advice and negotiate with the companies you owe money
to.
Negotiate with existing suppliers or switch to a better deal before
the end of the contract or policy.
HEALTHY FINANCIAL HABITS Just like cars function well with a little
day-to-day maintenance and a thorough annual service, keep your
financial wellbeing on top form with regular, bitesize activities
and a comprehensive annual review.
If you’re dealing with a difficult financial situation, talk in
confidence to a member of our friendly, supportive team. We’ll
listen without judgement and help you get back on track. Talk to us
online at caba.org.uk/letstalk or call +44 (0) 1788 556 366.
Use these suggestions to create your own financial wellbeing
maintenance plan:
ANNUALLY Write a budget plan of monthly income and expenditure.
Review and update it with the latest figures each year - there’s a
good example here bit.ly/3dFVtQq
Keep a record of everything you spend for a week to update your
budget planner. Could you reduce any everyday spending?
Review standing orders and direct debits. Cancel any you don’t
need.
Review your plans for future income and for looking after your
loved ones. Consult an independent financial adviser if you need
advice. Find out how at bit.ly/2QNw9Pq
4 PERSPECTIVE ISSUE 17
• We take for granted the tiny perceptions we make to smooth
conversation in-person, but they’re close to impossible to follow
on screen. Our brains work overtime without these visual cues
• We feel the need to make exaggerated gestures and facial
expressions like real-life emojis to be understood
• Seeing yourself all the time is like looking in a mirror all day.
No wonder our inner critic is screaming at us like a playground
bully
• Audio and video lag are common, making it more difficult to
follow and we have to concentrate even harder to keep up
• Making natural eye contact isn’t possible so there’s the
stressful feeling that everyone in the meeting is staring at
you
• You have to stay still. Movement isn’t just good for your
circulation; it improves your mental performance and you’ll need to
work harder to solve problems
Turn off the video feed of yourself on your own screen to reset
your physical and mental focus
• Make a good old-fashioned voice call so that you can move and
walk as you talk
• Take regular screen breaks
• Move and stretch at regular intervals
• Use an external keyboard and mouse that puts more space between
you and the screen
• Frequently move your eyes away from your screen and let them
relax. Where you can, just listen in
FATIGUE=
P0wer up YOUR BONES! The good news is that you don’t need to spend
hours in the gym or a fortune on special equipment. You can build
strong bones, strengthen your muscles and improve your balance and
stability with simple, everyday activities. For an extra challenge,
use weights and resistance bands to increase the intensity of each
movement. Tip: small plastic bottles (like milk bottles) filled
with water or sand or tins of vegetables are great stand-ins if you
don’t have proper hand weights.
Did you know that resistance training doesn’t just build muscle? It
also strengthens your bones. You have 206 bones supporting the
structure of your body and every single one is made of living
tissue. Pressure nudges your bone- forming cells into action to
make them stronger.
6 PERSPECTIVE ISSUE 17
Bone building activities
• Stair climbing • Walking • Aerobics • Jumping and skipping with a
rope • Dancing • Running
STReNGTH TRAINING FOR STRONG BONES
Squats Bend both knees towards your toes with your legs close
together or wide apart, Even getting up and down from a chair
without using your hands is a kind of squat.
Lunge Step forward and bend both knees. You can do the same move
but stepping behind you instead.
Press up A full press up can be quite a challenge to begin with.
Start on your knees or on all fours and bend your arms for more
easier variations. Or place your hands on the wall, on the kitchen
counter or on a stable and supported chair seat.
Bicep curls Hold your arm by your side with the palm facing out.
Move your hand towards your shoulder by bending your elbow, then
back down.
Arms out to the sides Hold your arm by your side with the palm
facing your body. Lift your arm out to the side until it’s in line
with your shoulders and then slowly lower it back down.
Raise the roof Bend your elbows to bring your hands up to your
shoulders. Push your hands up towards the ceiling and slowly bring
them back down. Remember to check with your doctor if you’re not
sure whether an exercise programme is suitable for you.Take your
time, start slowly and build up gradually. Include a range of both
upper and lower body strengthening exercises in your routine.
BODY WEIGHT EXERCISES
FUEL YOUR BODY In addition to strength training, your body needs
the right nutrition to support the process of building bones. Make
sure that you’re getting enough protein (eggs, meat and nuts),
vitamin D (from summer sunshine or a winter supplement), magnesium
(almonds, spinach and cashew nuts), zinc (seafood, lentils,
chickpeas) and omega 3 (oily fish, flaxseed) as well as calcium, to
support strong, healthy bones.
7 PERSPECTIVE ISSUE 17
Method:
1. Heat the oven to 200C/180C fan/gas 6. Heat the oil over a high
heat in a large non-stick frying pan. Season the chicken thighs and
fry, skin-side down, for 5 mins until golden and crisp. Transfer,
skin-side up, to a large baking tray. (If you’re doubling up this
recipe, fry in batches and divide between two baking trays).
2. Fry the leeks in the pan for 5 mins or until just softened. Add
the garlic and fry for 1 min more. Stir in the beans, then spoon
into the tray, or trays, around the chicken. Pour the stock over
the beans and season to taste. Roast for 20 mins, then remove from
the oven and stir the mustard and crème fraîche through the beans.
Roast for 10-15 mins more, or until the chicken is cooked through.
To freeze, leave to cool completely and transfer to large
freezerproof bags or pots.
3. Scatter the lemon zest over the chicken and serve with a variety
of vegetables and crusty bread to mop up the juices.
Ingredients: • 2 tbsp olive oil • 8 chicken thighs • 3 leeks,
sliced
into rounds • 2 large garlic cloves,
crushed • 2 x 400g cans
cannellini beans, drained and rinsed
• 500ml hot chicken stock
• 100g crème fraiche • 1 large lemon, zested
CREAMY CHICKEN, BEAN & LEAK TRAYBAKE
PROVIDING LIFELONG SUPPORT TO PAST AND PRESENT ICAEW MEMBERS AND
THEIR FAMILIES
Call CABA +44 (0) 1788 556 366 CABA 24 hour helpline 0800 107 6163
(UK only) Talk to us 24 hours a day caba.org.uk/letstalk Email
[email protected] All calls are strictly confidential
A simple, filling meal. Add as many vegetables to serve as you
fancy. This recipe serves 4 but it’s easy to freeze leftovers to
eat another time. bbcgoodfood.com • Serves 4
Merrett House Swift Park Old Leicester Road Rugby Warks CV21 1DZ
UK
caba.org.uk PER_SPR_21
Your choice of vegetables and crusty bread, to serve
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