Category: On Wellbeing

Opening Up About Mind Matters: Tips for Teen Girls

More than half-way through the UIO series of ten, the new podcast for teenage girls, Episode 6: Your Mind Inside Out was released today.

Timely indeed as the notion of dealing with mental and emotional health becomes more apparent in society.  Back in April, for example, Prince Harry admitted seeking grief counselling twenty years after his mother’s death to avoid emotional collapse.

Other well-known people have talked about the issue, too. But it’s not just the famous who face emotional and mental well-being issues; it’s everyone. And all too often, mind matters are swept under the carpet, owing to stigmas.

Helping to reduce stigmas and speak openly about mind matters are New York Psychoanalyst Dr Jane Goldberg and her daughter Molly. Special guests for the sixth episode of UIO, the duo talk about the importance of communicating feelings and concerns and also shared personal experiences and challenges that have not only brought them closer together, but also helped Molly to navigate her teen years.

Now 23, Molly is studying to become a psychoanalyst, also, while Jane practices in New York and writes books. Author of eight titles, her latest My Mother, My Daughter, My Self is published by Free Association Books.

Check out the podcast here via Souncloud or listen on iTunes, Stitcher, Tunein, Libsyn or sign-up for my rss feed. Meanwhile, stayed tuned for Episode 7: Your Values Inside Out with Jenny Garrett, author of Rocking Your Role.

 

 

Let’s Talk About Hair, A Serious Matter

Hair is serious matter, although often trivialised. Seriously!  More times than I care to mention, I have fudged the truth about my weekly standing appointment to avoid losing a contract, a place at the table and all the rest. But that was back in the day.

These days, I’m out of the closet. It’s your lost, if you find it trivial. As for me, I am a winner when it comes to hair because it really matters to me. Hair is not only one of my favourite things, if you can call it a thing, likely because it matters to me style wise and health wise, too.

That’s where Joy Miller, my stylist of a lot of years comes in. A know it all on the subject of hair, Joy talks about the long and the short of it in the fifth episode of UIO: Your Hair Inside Out. Listen on this website via SoundCloud or on iTunes, Tunein or Stitcher.

As the weather heats up, Joy offers hot tips to teenage girls and women, too, to help keep cool about hair all summer.

And after listening, if you’ve still got questions, Joy’s got answers. Email info@sonjalewis.com. In the meantime, watch this space for more UIO with New York psychoanalyst Jane Goldberg and her daughter Molly on mind matters. They’ve got the mother daughter scoop.

Stay tuned.

 

 

A Taste Of Travel For Teens

Nothing like travel to get us moving, thinking, living. And summertime is the perfect backdrop for it for anyone but especially for teens. With many schools already out for summer in the US and those in the UK letting out soon, teens are on the move and rightly so.

During this crucial time in their lives, there is nothing like travel to get them intuitively growing. But there is one suggestion to really spark this growth, let them leave home without you. Really! Yes, read more in my latest Huffington Post blog.

Roll on summertime for a taste of travel for teens.

 

Fourth Episode of UIO on Body Image Released

Body Image is a giant topic. Having recently read 1 Samuel 16-17 in which David prepares to conquer the giant, Goliath, I am humbled by my new personal trainer Laura Mile’s story of her commitment to maintaining a positive body image and helping others to do so, too.

Though literally, we’re talking apples and oranges, figuratively speaking, we are talking apples and apples, just a different variety. In other words, a giant is a giant, when we are trying to overcome it. And maintaining a positive body image is a huge subject not only for teenage girls but also for women, too.

Whether battling with disordered eating in the way of obesity or anorexia or bulimia or  a related illness, millions of Americans and Britons have unhealthy relations with food that cause dire consequences for their body and their perceptions of it.

And even when negative body image doesn’t manifest itself through eating habits, it tends to crop up in a number of other ways, such as negative self-talk, according to Laura who shares her views in the fourth episode of UIO: Your Body Image Inside Out.

Laura, pictured here as a teenager and years later as a young woman, points out the difference in truly embracing your body and accepting unhealthiness. An obese teenager, Laura admits that she didn’t always understand the dangers of obesity, which can lead to serious health problems.

But thirteen years into her journey of keeping fit and embracing her body, the personal trainer’s interview is a must listen to podcast for anyone who has had or has any issues with body image.  Check it out here on Soundcloud or listen on itunes, Stitcher or Tunein and do feel free to send your questions to Laura right here on info@sonjalewis.com

In the meantime, stay tuned for some straight talk on hair with Joy Miller, co-owner of the award winning Junior Green Hair and Beauty Salon in London, in two weeks. Just in time for a sizzling summer. What are you going to do with your hair? Ask Joy, right here on UIO: You Inside Out, the podcast for teenage girls.

 

 

Expert Advice On What Lifestyle Has To Do With Skincare

What’s sugar got to do with it? Apparently a whole lot when it comes to skincare. According to Jenny Hawkins, owner of The Skin Retreat, Fulham, London, having too much sugar can increase hormones that stimulate sebum (oil) production.

Something to note for all of us, especially teenage girls whose hormones don’t need help stimulating anything, okay.

For more on what eating and drinking sugar and other lifestyle choices have to do with skincare, check out episode 3, UIO: Your Skin Inside out right here via Soundcloud or listen on your preferred device via iTunes, Stitcher or Tunein. UIO can also be found on social media, including Twitter, Facebook and Linkedin.

In the meantime, we’ve got our first Q&A with Jenny Hawkins, guest on episode three. How very exciting. Answering the questions from two mom’s of 13-year-old daughters, Jenny clears up much common confusion about blackheads and eczema. Here is what she had to say:

Q&A WITH JENNY HAWKINS, THE SKIN RETREAT 

M: My daughter has stubborn black heads on her nose, including the crease.

J: This is very common especially at this age. 

M: She has tried Biore strips to no avail. And she seems to watch a lot of youtube videos on skincare, so now she has a face mask in hope this will help out (because it advertises that it “removes impurities”). 

J: Skin masks that are clay based or for oily skin are used to remove impurities; please make sure they are only used on the area of concern for example the ‘T ZONE’ forehead, nose and chin, most common oily areas. 

M: I just tell her to wash her face twice a day and put on lotion so it doesn’t dry out too much and get more black heads. 

J: This is great advice, make sure the products used are for her skin type/concern and are organic and will balance the skin.

M: To squeeze or not to squeeze, that is the question!  I think the answer is no, but what about those things that have been around forever.

J:  Squeezing…I would recommend adding into her routine a gentle exfoliator (once a week, after cleansing before mask) just for the nose/blackhead area. This will help to ease away dead skin cells over the blackheads allowing them to be ‘gently’ squeezed (used hot mitt/towel beforehand to open pores). If no luck or need to be forced too much then go to a skin clinic or beauty salon for a 25min booster facial. This should not cost too much. They will be able to prepare the skin properly for extraction (removal of blackheads). 

M: Also, my mom gave her one of those little exfoliating face brushes (like a Sonicare).  I think she tried it on her face once.  She has a gentle brush.  Should she use it? How often? 

J: These can be great way of deep cleaning the skin. These types of implements tend to also act as an exfoliator in replacement for an actual exfoliating product so I would only recommend they are used 2-3 times a week max.

…………

M: My daughter has had great skin until about four months ago; she has eczema on her face in patches. Her auntie recommended an organic product, which she has been washing with but only consistently at night. 

J: Great advice for eczema as products that are not organic have nasty chemicals in them that can aggravate and dry the skin out more. Use a creamy cleanser that will hydrate the skin NOT foamy as this is used for oily skins. Evening is fine to cleanse at the moment but if any congestion appears then also cleanse in the morning as this removes sweat and dirt from sleeping. 

M: We haven’t really moisturised afterwards though.

J: Moisturising is essential for dry skin or eczema so please use an organic one that is light for her young skin, not too thick and heavy. Your nearest skin clinic or beauty salon may help recommend one for you. 

M: She is an athlete and we live in a hot climate, she sweats a lot, too. 

J: Heat will also dry the skin out so again make sure she is using a moisturiser and SPF sun factor to protect her skin from sun damage. Cleanse the skin after exercise to remove sweat and dirt build up then moisturise again. 

M: Also, I tell her not to eat too many sugary things or drink soft drinks but I know she eats more than she is supposed to. What can we do to clear up the eczema? 

J: I cannot say anything will definitely clear up her eczema as I cannot see the severity of it or even if it has been diagnosed as eczema. But I hope these simple steps will help to hydrate and nourish her skin. Just ensure you have spoken to a dermatologist first or skin expert in a salon for advice on products and clarification that she has eczema, as it could just be hormonal dry skin patches.

UIO: Your Body Image Inside Out coming up in two weeks. Send your questions for Laura Miles, who talks to me from both personal and professional experience on the topic. Watch this space!

 

 

Treating Your Body As A Temple

By the time you reach your teenage years, you might have heard the quote your body is your temple… hence, the emphasis of taking care of it as such.

Likely this quote originated from the Bible, 1 Corinthians 6:19: What? Know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? (KJV).

Makes sense, certainly for those of Christian faith, but even for those who are not,  the concept of the body being a temple just might be good enough reason to treat it as the precious entity it is, regardless of who you believe it belongs to—you or God.

On that note, I am excited to release the second episode of UIO: Your Body Inside Out, featuring my former personal trainer Judit Ressinka, who gives endless advice on making lifestyle changes that will serve you now and later.

Judit taking care of business

That’s right; there are no gimmicks here, just straight talk about the importance of taking care of your body for the purpose of living life now to the fullest while setting up for the best possible future, too.

Although there is something to be said about the avocado, for example, its healthy benefits and all,  Judit points out much to my relief that there is nothing wrong with a good burger or a slice of pizza either, as long as they have the right ingredients. That is key—all ingredients aren’t equal. Surprise! Surprise!

Listen now on Soundcloud, Stitcher or TuneIn or subscribe to my RSS feed (see sidebar). And if you have an Apple device, go straight to the iTunes store and search UIO: Your Body Inside Out.  It is all good stuff and v timely, too.

Enjoy and remember to send your questions, feedback and suggestions to info@sonjalewis.com. Remember it is UIO.

 

First Episode of UIO Is Out

The first episode of UIO is out. Your Confidence Inside Out is an exciting interview with Cheryl Grace, most recently named one of the top 50 Women in Business in 2017 by Black Enterprise.

Aside from being a successful business woman, Cheryl is also a longstanding friend who happens to be one of the most confident women I know. Shown here with two other longstanding friends, Cheryl and I were celebrating my 50th birthday in sunny Florida. Was it really that long ago? Even longer since we first meet years ago as young PR directors and had a holiday together in Florida on the tail of a business meeting.

When we were young

In the podcast, which is available in the iTunes store for free, Cheryl offers invaluable information to today’s girls via enthralling personal stories and hot tips on the subject of self-confidence and self-esteem.

When asked why girls need self-confidence in the first place, Cheryl fluently points out that it is necessary to face the day, just as gloves and scarves are to face inclement weather.

To listen to the podcast, click here  and subscribe to my RSS feed or listen on Soundcloud or head over to iTunes. And do watch this space for the second episode, coming April 28.  Your Body Inside Out is a talk with Judit Ressinka, personal trainer and nutritionist. It’s going to be a good one, too.

Aside from iTunes, the podcast will eventually be available on Google Play, Stitcher and Tunein.

What a way to start UIO. Stay tuned!

Holding Hands Today For A Better Tomorrow

I didn’t sleep at all Election night, though I went to bed about 4 a.m. GMT still praying for a miracle for Hillary Clinton. And at 5.22 when I couldn’t help searching out my I-pad in the dark and checking the BBC’s website, I still had this hope. But around 7 a.m. when my I-phone’s alarm stirred me,  though I was wide awake, I turned the television on just in time to see the Clinton hopefuls sent away from the Javits Centre. It was then that I asked Paul if he didn’t mind if we didn’t watch the news any longer.

I re-drew the blinds and crawled back into bed and set my alarm for about 9 a.m. and attempted to go to sleep. But all I could do was listen to my heart pounding, feel my stomach hurting, and then the tears pushing through. I must have lay in my bed for some thirty to forty minutes weeping desperately and passionately. And even when Paul came in to console me, I couldn’t stop the pain, the emptiness, a longing for something, something that evaded me.

So when the time seemed reasonable, I called a local friend, who is not American, but has lived there and continues to love and cherish the country as her own. A compassionate, reasonable person, I knew I could seek refuge in her, a place to openly and honestly talk about how I felt. I thank her dearly for being there for me, for answering my call. And for another friend who called later to see how I was faring. 

But it was only when I hung up from her and texted two long-standing American friends that this expat began to piece together the emotional quagmire I found myself in. Not only was I feeling a bit confused, dumbfounded, I was feeling the heartache of loss, something that sits deep within the gut and churns. And in this state, I longed for something that had passed, something that no longer existed.

This loss reminded me of a personal time when I saw the values around me change, when I experienced things that I thought could never happen in my world. This loss reminded me of when the unreasonable becomes reasonable, when the abnormal becomes normal. When the very values that life, community has been built on become devalued, when the world crumbles.

In that moment, I crawled out of bed, put the alarm off and headed for the shower. Now all I could seem to think about was my 13-year-old niece. Four years is a long time, I mumbled to myself. She’ll be 17 when this is all over and done with – a big part of her life will have been shaped.

And as the tears returned and I wept for Jana and for young women all over the US, young men, too, I asked God what could I do to hold her hand, if only metaphorically, and though I didn’t get an answer immediately, I had a sense that it had something to do with keeping the faith.

When I sat to read my scripture for the day—I have been doing so for more than a year now through my church, The Bible in One Year, I read these words from Psalm 21: I lift up my eyes to the mountains—where does my help come from?…

And then I reviewed what Nicky Gumbel, our vicar, had to say about the psalm. “Regret looks back. Fear looks around. Worry looks in. Faith looks up.”

At that moment, I reflected upon the state of worry I had been in all night and into the morning and though it still resides within me on some level, I decided then that it would have no permanent place in my gut.

I would have to look upwards and onwards, if I was going to be of any use to anyone. On this note, I encourage anyone who shares my grief to do the same thing. We must look to the future but in doing so remember that what we do today defines it definitively—the future, that is.

On that note, I leave you with words from an email from Hillary Clinton to supporters:  “Our responsibility as citizens is to keep doing our part to build that better, stronger, fairer America we seek. And I know you will.”

Yes, Hillary I will, and not just for me, and for you and what you stand for, but for Jana and her generation, for Chandler and Chas, and theirs, too, and for everyone, with a view to re-shape, restore morals and values that will serve us steadily now and forevermore.

 

Taking Time For Me: Time For A Run

Why Do I Run? Precisely, that is what I asked myself yet again this morning at the sound of my alarm. Couldn’t I just stay in bed this one time, snooze and finish off my dream, even if it was a disturbing one? Without the ending, I could be haunted for hours. Still I agreed for Paul to open the curtains, allowing daylight to pour in. I threw back the covers and pulled myself out of bed.

Instantly my right foot felt heavy and went into a muscle spasm. In the meantime, my mind sent jarring messages to it and to my achy abs and then turned its attention to all the many urgent things we had to do today—try to negotiate a reasonable appointment from a car dealer who puts customer service last, check on Daddy, order groceries (non-perishables; fridge/freezer dead), chase the repairman, write a blog, just to name a few. Why run?

Ignoring the chatter I grabbed the massage roller thing a ma gig. You know the one, its called posture pro and meant to work on anything thoracic. Admittedly, it works on feet, too.

That done, I dressed and stretched, still feeling lifeless and continued to wonder why I was torturing myself. But outside, as I sucked in the fresh river air, basked in the cool of the London morning, it hit me as clear as day that I run for one reason only. All the rest are fringe benefits. My reason: It’s called me time, as simple as that.

To this end, I even ditched music to avoid any distractions. Anyhow, as I got into my stride, the other runners, walkers, folks going to work, the publican rolling beer barrels across the private road, began to fade into the background. In moments I was in my zone, no longer aware of my temperamental foot, fussy abs. etc.

At first my mind continued to search for reasons to feel listless. And then the tears pushed through, hidden behind sunglasses, of course, as I remembered my mother’s recent death. But when a sensational breeze swept over me, it conjured up memories of her life and suddenly, the tears dried up and I felt myself smile.

When she and my aunt, her only sister, were avid walkers, it occurred to me that they might have been getting in their me time together. Otherwise, there was always someone else around.

Before I knew it, I was coming to the close of my three-mile journey. And though I toyed with extending the run, I had slipped out of the zone that quickly.

Now, I felt my racing heart, the energy flowing through me, the urge to get on with my day. Still, cooling down and stretching, I remembered the run fondly and the other two earlier in the week. Then all the stuff on my to do list started pouring in and jockeying for position-me, me, no me, etc. Not to mention that the world was abuzz. A cyclist nearly ran me down without even saying excuse me, and a yappy dog thought he should have exclusive use of the boardwalk.

Putting the thoughts in their place, the dog and the cyclist behind me, I looked ahead to the next opportunity for time for me—just me. That is why I run.

 

Returning to the Peace of Discovery

Around this time last year while on a Nordic tour, I beamed photos and features from my smart devices to social media, not only excited to discover new worlds but also pleased to share with supporters, friends and family, too.

Thinking back, I recall a sort of peacefulness about that holiday, about how I felt wandering around that part of the world, a place that is often portrayed as insular. So when friends and family alike cautioned that I should take care, I rather thought they were being overly cautious. In my travel experiences, even if a destination’s reputation has been called into question, particularly over xenophobia, I tend to give it the benefit of the doubt, unless there is clear and present danger.

But post the Brexit vote, the racial unrest in the US, the insane politics there too,  and the terrorism in France, this year’s holiday on Spain’s south coast felt uneasy. Not that there were any incidents there, none that can compare to the conditions mentioned, but nowadays all destinations seem questionable as a result of chaos in the world.

As an American expat living in Britain, I am acutely aware that the metaphorical band aid that once covered the deep wound of xenophobia has come unstuck. Of course, Brexit is about a lot things and some insist that prejudice is not one of them, even in the face of increased hate misconduct here. In the aftermath of the vote in London, there was a steady stream of graffiti against some European nationals and choice words to others from places as far away as Africa and Jamaica.

For everyone, however, one thing has become clear and that is that the world is overrun with an intense fear, which salts the xenophobic wound, now weeping of hate for some and a disturbing uneasiness for others.

In the latter camp, I find even the coolest of places uncomfortably hot. Sadly, worry has a way of wandering with me, wherever I go, often to the upset of physical and mental health. But that’s another blog. Watch this space.

Meanwhile, let’s get back to Malaga, Marbella, Estepona, Ronda, etc. my trail on the Costa del Sol. Admittedly, it was not an escapist holiday, not the fault of the pretty, bustling region, but it was a reasonably enjoyable one.

Per the guidebooks and reviews on and off social media, it is a fun place for sun seekers, though it was windier than anticipated and it rained on the day we left. Never mind, London ceased being rainy for our return. The folks are friendlier than in the average place and even welcoming to those who don’t speak a lick of Spanish. And the food of Andalusia isn’t bad at all, depending on where you go. One place worth mentioning is Las Brasas de Alberto in Estepona. If not for the Iberian Pork, then go for the house wine. You’ll be glad you did.

Also, sadly for me, there wasn’t much emphasis on food intolerances such as gluten, though organic everything was abundant. Never mind, I needed the comfort food to manage the slower pace of life and to try to catch a bit of the carefree reigning spirit there, which was much needed while navigating the narrow streets of Ronda in our little rental car.

Gee whiz, glad that is over, the bumpy ride that is. As for the holiday, it’s over too, but the desire to discover new worlds remains deep within. May acceptance and assurance as a way of life return with a force, one that sweeps the world, bringing many peaceful holidays for years to come. Now that’s cool.