Posted in Weekly Blog

New start for 2018



It was nice to see everyone at the start of this new year and to hear all about how they got on over the holiday period. As some people struggle over this period we felt it right to use this space to hear peoples’ experiences.  As you can imagine people had mixed experiences over the Christmas period. For some, there was a sense of relief that the holidays were over for another year. While for others they have been left with a feeling of flatness at the start of the year.  We then looked at what members’ goals and hopes were for 2018.

  • Continue to have boundaries and stay strong
  • Continue to see chidren
  • Have a better diet
  • Be less isolated
  • Be less self-critical
  • Possibly volunteer
  • Create a structure into week
  • Continue getting well for me and my family
  • Be more open with people
  • Not discounting postives in my life
  • Not judging myself
  • Read less
  • Go on confidence course

This exercise seemed to help people give them a focus of what they would like to achieve in the year ahead.


Posted in Uncategorized

Essential Nutrients Analysis


Below is a table which shows essential nutrients for better mental health and wellbeing. (Thanks to Steve Turnbull for providing this)

Rank Food Score   Rank Food Score
1 Spinach 56 55 Oranges 14
2 Asparagus 51 56 Sunflower seeds 14
3 Swiss Chard 48 57 Turkey 14
4 Broccoli 44 58 Beans, black 13
5 Bok Choy 43 59 Cranberries 13
6 Tomatoes 38 60 Mustard seeds 13
7 Kale 37 61 Onions 13
8 Brussels Sprouts 36 62 Watermelon 13
9 Rocket 35 63 Almonds 13
10 Romaine Lettuce 35 64 Barley 12
11 Cauliflower 34 65 Blueberries 12
12 Cabbage 33 66 Grapefruit 12
13 Mushrooms, shittake 31 67 Oats 12
14 Green beans 30 68 Peanuts 12
15 Peppers, bell 30 69 Avocado 11
16 Parsley 27 70 Bananas 11
17 Peas 27 71 Cloves 11
18 Carrots 25 72 Potatoes 11
19 Celery 23 73 Pumpkin seeds 11
20 chili peppers 22 74 Turmeric 11
21 Leeks 22 75 Yoghurt 11
22 Mackerel 22 76 Chicken 10
23 Raspberries 22 77 Cumin 10
24 Salmon 22 78 Lamb 10
25 Tuna 22 79 Miso 10
26 Fennel 21 80 Oregano 10
27 Prawns 21 81 Cinammon 9
28 Strawberries 21 82 Grapes 9
29 Sweet Potato 21 83 Thyme 9
30 Basil 20 84 Walnuts 9
31 Cod 19 85 Figs 8
32 Lentils 18 86 Olives 8
33 Sardines 18 87 Pear 8
34 Eggs 17 88 Plum 8
35 Kiwi fruit 17 89 Rice, brown 8
36 Beans, Garbanzo 17 90 Wheat 8
37 Beef 16 91 Apricot 7
38 Beetroot 16 92 Cashew nuts 7
39 Garlic 16 93 Lemon & lime 7
40 Pineapple 16 94 Quinoa 7
41 Tofu 16 95 Rye 7
42 Beans, Lima 15 96 Buckwheat 6
43 Beans, navy 15 97 Corn 6
44 Cucumber 15 98 Peppermint 6
45 Flax seeds 15 99 Apple 5
46 Papaya 15 100 Cheese 3
47 Scallops 15 101 Dill 3
48 Sesame seeds 15 102 Millet 3
49 Soy beans 15 103 Olive oil 3
50 Beans, kidney 14 104 Raisins 3
51 Beans, pinto 14 105 Soy sauce 3
52 Black pepper 14
53 Cow’s milk 14
54 Aubergine 14
Drinks Hot Green Tea
Hot water with lemon
Cumin tea (cumin seeds boild in water & strained out; add honey)
Cow’s milk
Hot chocolate (Green & Black’s organic)
Cold Coconut water
Yogurt shots (actimel, yakult or bonnie shots)
Spring water
Cow’s milk
Orange juice (cold pressed)
Apple juice (cold pressed)
Cranberry juice
Snacks Nuts cashews, almonds, peanuts, walnuts
(must be whole nuts, not cooked or roasted, unsalted)
Fruit Raspberries, strawberries, kiwi fruit, pineapple, oranges, bananas
blueberries, apples
yogurts organic and probiotic preferably, with fruit pieces
(tip: chop up some fruit and add yogurt on top as a desert)
Salads on a roll spinach, rocket, tomatoes, bell peppers, romaine lettuce
meal spinach, rocket, tomatoes, bell peppers, romaine lettuce
swiss chard, cucumber
add sesame seeds, flax seed, pumpkin seeds, sunflower seeds
(tip: add chilli peppers and coriander for heat)
(tip: add strawberries and grapes for extra flvour)
serve with mackerel, tuna, salmon, beef or turkey
vegetables stir fry asparagus, broccoli, bok choy, mushroom, bell peppers,
chilli peppers, carrots, peas, garlic
use coconut oil, sea salt, black pepper and spices
roast sweet potatoe, carrot, bell peppers, garlic, parsnips, mushrooms
tomatoes (cut them open and add a drop of balsamic vinegar)
(coat with olive oil, sea salt, black pepper and spices)
steam asparagus, broccoli, cauliflower, carrots, green beans
(make a cheese sauce to pour over the cauliflower)
boil brussel sprouts (then fry them with smoked bacon bits)
soup chunky vegetable soups, or healthy soups from Baxters
Scottish soup company




Posted in Weekly Blog

Last Group of 2017!

starry night

The group had a celebration for the end of the first year of ‘A Life Worth Living’ and the last group before Christmas.  It was lovely to have a good number of people to share in some fun, some snacks and the present game….everyone ended up with more or less what they wanted, with some gifts reflecting the political year, books on Brexit, books on Trump, some the fun, and the Toblerone, now with less chocolate!

We reflected on our year, both as a group and individually and its good to see what growth there has been, the challenges which have been overcome, the struggles which have been survived and supported and the new friendships created.  We are very thankful for this group of people and the encouragement which comes from meeting together, but also feeling supported and held even if we are absent for any reason.

The group covered many topics over the last year, not shying away from difficult and challenging conversations which ultimately helped people on their journeys and recovery, and we hope this was balanced with enough fun, music and relaxation!

We will be back in the New Year on Thursday 11th January 2018.

Jan and Feb3

Posted in Weekly Blog

How diet affects our mental health


We were delighted to welcome Steve Turnbull as our group guest. Steve talked about the many roles he performs including; life coaching, psychology and what most of today’s group focussed on, the way diet affects mental health.

He has spoken at events throughout the UK, Europe and North America, whilst working alongside sports & business professionals, organisations, businesses and private individuals, helping them to work towards fulfilling their full potential.

We would like to say a big thank you to Steve for coming to the group today and how he left us all feeling inspired by the techniques he uses to help People look at their diets to achieve better mental health.

For further information on the many amazing ways Steve helps people please click








Posted in Weekly Blog

Planting for Spring

spring flowers


From March back through November landscapes draped in black and white
As knife-like shadows in the forests pierced the dimming light
And even mighty rivers disappeared under the strain
Of crushing flows of ice after a night of freezing rain

For now the only sounds that crackle out through winter’s hush
Are frozen pods of snow which to the ground from treetops rush
Exploding on the forest floor as from a fearsome hoard
Of Norsemen fighting wildly for their own wintry warlord

And so it is that through the coldest season of the year
We sequester deep within the halls that we hold dear
Waiting for the sunrise and the promise it will bring
That the stranglehold of winter will be broken by the spring

Then finally it happens; ice flows melt and streams cascade
Flowers bloom and fruit trees blossom while the pall of winter fades
Black and white are all forgotten as a rainbow now appears
And the cycle reinvigorates the passing of the years

This poem very much reflects what our group is about, planting seeds which we hope will bear fruit.
Posted in Weekly Blog

How we perceive domestic violence

I own you.jpg

This weeks group fell at the beginning of the United Nations ‘16 Days of Activism against Gender-Based Violence’.  As a mixed group we wanted to open up a conversation about domestic abuse, acknowledging that the majority of cases occurs towards women from men but recognising that domestic violence or abuse can also occur woman to man, woman to woman, man to man, and be witnessed and experienced by children.  We wanted to be open to whatever people wanted to say about the issue, especially in the current climate of many sexual harassment cases being exposed in government, Hollywood and other high profile institutions.  Behaviours and attitudes previously and quietly accepted, even expected in society are being shaken and exposed and culture seems to be shifting its boundaries as to what it will and won’t accept.

Women’s Aid say:

“Every case of domestic abuse should be taken seriously and each individual given access to the support they need. Any form of violence is unacceptable.

Both women and men can experience domestic abuse. However, there are typically significant differences (in terms of the frequency and the nature of the abuse) between domestic abuse experienced by women and domestic abuse experienced by men.” (For full page click here)

Group participants were extremely brave today in sharing their experiences of either first hand, witnessed or heard about abuse.  Classically, perpetrators are ultra charming for the first few months which is part of establishing control.  Abuse is pretty much always about power and control.  People ask “Why doesn’t she just leave?” but these relationships are so complex, people love their partners, and fear them. They may have children together. The group discussed how abusive partners often end up controlling all access to finances thereby trapping the other with no means to escape, and they may literally have nowhere else to go.  Others talked about how abusive partners would make threats of harm to others so they felt too fearful to leave because others may get hurt or even be killed.  This is not an irrational fear; the ultimate punishment for trying to leave an abusive relationship is sometimes murder:

In 2015/16, 44% of female homicide victims were killed by a partner or ex-partner, and 7% of male victims. [1]

People spoke about how the mental abuse was worse than the physical abuse; it erodes all self confidence and belief in self and causes doubt, is isolating, controlling and makes you believe there is something wrong with you and that the abuse is your fault and what you deserve. These are such lies and are formed over time and are so damaging to loving and valuing self and the reason why we often do work on how people think about themselves, which is long, slow work to build up again the person which got lost and instill again that sense of inherent value and worth.

These lies then cause the shame that stops people from reporting abuse, because they feel it’s their fault.  Women feel a great deal of shame and men more so due to cultural stereotypes.  Anecdotally I recently heard that a domestic abuse helpline used to use a double screening of male callers before they could receive support.  This has recently been reviewed and the screening lifted, but it is easy to see how feeling shamed already, if a man encounters barriers to support he is less likely to report abuse. (Male victims of domestic violence are being failed by the system-The Independent)

It was also anecdotally discussed that often when men phone the police to report domestic abuse towards them, they end up being arrested!

We spoke about ‘what has become your norm?’  When people grow up in an environment where they witness or receive abuse, messages about what is loving behaviour or acceptable ways of communicating become very skewed.  For example if a child is often ignored or neglected and achievements are not acknowledged or celebrated they can grow up to believe that they aren’t very important, that their feelings don’t matter and that they have nothing to contribute and are therefore, essentially of no value. Such messages continue into adulthood and in a relationship this person believes that being ignored and their needs and feelings not being addressed is normal and so leaves them open to abuse but not necessarily able to recognise it.  When a person does receive value, love and care and attention to their needs this can feel very alien and so strange sometimes that they are likely to push away this person who wants to properly love them or even try to provoke them into abusing behaviours. So we spoke about the time and process needed to heal such wounds so that love can be received.

We spoke about the very current situation of much media coverage and unfortunately in some cases ‘trial by media’.  Some people felt that the almost over emphasis of behaviours e.g. a hand on the knee (this still needs addressed if it is uninvited, uncomfortable and inappropriate-but is not necessarily the same as other experiences) meant that all the focus on these cases fails to address the real issues, and that as the pendulum swings to an extreme where anything tactile ends up in court people will become fearful of any appropriate physical contact.  The group also agreed that swinging the power from one group to another also doesn’t solve anything, but that power balance and a mutual respect for each other is what is required for a better society to live in.

[1]Office for National Statistics, Crime Statistics, Focus on Violent Crime and Sexual Offences, Year ending March 2016, Chapter 2: Homicide (Published online: Office for National Statistics, quoted in Woman’s Aid website.