Teen Breathe

BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED

TEEN Breathe

Love the skin you’re in • Creative sparks • Walking on air • Fowl language • Get on board
Own goals • Breathe into bravery • Mind maps • All cried out? • Step into the rainbow

CONTENTS

2 Mind maps 32 Positively affirming
Learning why everybody sees Saying supportive things to
reality differently could be the yourself really does have the
key to understanding others power to boost your mood

6 Own goals 36 Love the skin you’re in
Ticking off achievements feels Growing up and feeling
great, but it’s important to different can be tricky, but fully
remember there are many embracing every part of you is
other markers of success the first step to self-acceptance

10 Walking on air 40 Solid ground
Exploring the many benefits Compromising is an essential
of aerial arts life skill, but so is knowing when
to stay firm
14 An eco-friendly affair
Throwing a party? Here’s how 42 Pea power!
to make it more sustainable Chickpeas are as adaptable as
they are good for you – and have
16 Out on the road an array of surprising uses
Discovering some of the
interesting quirks behind 45 Bake it to make it
highways and byways Three delicious gluten-free
muffin recipes that utilise the
20 Breathe into bravery versatility of chickpeas
Try this exercise when you need
to bring out your inner courage 48 Creative sparks
How to think like a writer and
22 All cried out? come up with loads of ideas
Letting the tears flow can be a
great release, but why do some 54 Open to possibilities
people do it more than others? Stretch out your hamstrings,
hips and quads with lizard pose
26 Fowl language
Bird-related beliefs can be found 56 Step into the rainbow
worldwide, Teen Breathe looks at Going on a mindful colour
the stories behind some of them walk can bring about a new
dimension to regular strolls
28 Feelings matter
It can be hard to know if you 60 Get on board
need extra support, but bringing ...with paddleboarding for a fun
your awareness within can help yet meditative experience

Don’t miss the next issue of Teen Breathe:
on sale from 21 September

Find more inspiration at teenbreathe.co.uk

ON THE COVER: Illustration by Charly Clements

Welcome to

TEEN Breathe

Inspiration can come from the unlikeliest of places.
It might be from a TV programme you usually find
boring but have sat down to watch this one time with
your parents. You might find it in the last few pages of a
long book you’ve spent ages reading. Or even from an off-
the-cuff remark made by a friend in the queue for lunch.

While creativity can originate from anywhere and
anything, the trouble often comes when trying to tune
into these ideas. The key is to practise being present in
the moment and open to whatever the world brings next.

One way to do this is by bringing your full awareness
to your surroundings. For example, going for a walk and
really observing everything on your path, remembering
to look above and below eye level while also paying
attention to what’s directly in front of you.

There are many benefits to bringing a wider sense of
creativity into your everyday. As well as a sense of pride
and achievement from learning new skills, there’s the
realisation that making mistakes is part and parcel of life,
and a greater awareness that while things won’t always
go to plan it is possible to adapt to unexpected changes.

Best of all, these positive feelings can help to boost
mental wellbeing. So step out today, keep your eyes and
ears open, and allow the creative sparks to come to you.

MIND MAPS

Exploring why people interpret reality in different ways and how this awareness
can help make sense of others’ behaviour – as well as your own

Whether it’s over your favourite ice-cream flavour, your map where the scale was one mile to one mile. It wouldn’t
views on single-use plastics or your preferences for a be very useful. The job of a map is to give a simpler
bingeworthy TV series, you’re likely to have found that depiction of the area it represents.
people don’t always agree with your view of things.
Maps differ from reality, but also from each other,
But why does this happen, when you’re clearly depending on the job they do. A road map is designed to
experiencing the same thing in that moment? To explore help you get from place to place, a political map focuses
this further, let’s first turn our attention to something on the names of places and their borders and boundaries,
seemingly unrelated – maps. and a physical map shows the geographical features of a
location: the mountains, lakes and deserts.
Representing reality
These maps look different, which reflects their varied
Scientist and philosopher Alfred Korzybski said: ‘The purposes. A tourist would be advised to use a road map to
map is not the territory.’ This means that the drawing of plan their route, but a city planner needs a physical map
somewhere is not the same as the place itself. Imagine a to work out the best site for a hospital or a park.

2

WORDS: KERRY DOLAN. ILLUSTRATIONS: BETH WALROND Distorted view Instagram page and all the pictures show them smiling.
That doesn’t mean they’re always happy. In fact, it says
How maps are drawn can distort the way a person sees the very little about what the person’s life is really like.
world. Take one of the Earth. Have you ever wondered how
our round planet can be flattened into a 2D image? Someone’s personal statement, university or job
application is a representation of who they are – ‘a map’
Just imagine drawing the world on an orange then and not ‘the territory’.
peeling the skin in one piece and laying it flat. It certainly
wouldn’t create the neat rectangular map that we’re used In a similar way, the brain is designed to simplify
to seeing. What if it was flexible? You could lay it out neatly and shape information in an effort to understand its
but parts of it would still stretch. surroundings. The way each person understands and
simplifies the world is influenced by lots of things: family,
The world map that many people grew up with depicts friends, beliefs, culture, values, TV, education and even
Greenland as bigger than Africa and shows Alaska as larger their current mood.
than Brazil. But in actual fact, Africa is 14 times the size of
Greenland, while Alaska is only a fifth of Brazil’s mass. That’s why everyone has an outlook that is completely
unique to them. People can view the same event in very
Europe also appears larger than in reality and is placed different ways. These differences are down to how each
at the centre of the map. Some people argue that the way person experiences reality and neither is right or wrong.
you see the size and position of different places can alter
the way you view their importance. Understanding the ways in which beliefs, values,
thoughts and experiences shape the way a person acts,
Unique outlooks can be really useful when trying to make sense of your own
behaviour and that of others.
Humans have always tried to capture reality, through
language, art, music and diagrams, but it’s important to Turn over to discover how to put your new-found
remember that these are interpretations and not the same map knowledge into practice
as reality itself. Let’s say you’re flicking through someone’s

3

How to use your own map

Remember it’s just a map of your reality – be aware of its limitations.
Be willing to update your map. The best ones grow and change
with experience.
When there’s a difference between the map and the terrain, follow the
terrain. If, for example, the person you consider to be your best friend
is behaving in ways that undermine, belittle or upset you, then perhaps
they’re not such a good friend after all.
Notice the beliefs and patterns that influence your way of thinking. If you
find yourself saying things like: ‘I could never…’ or ‘I’m no good at…’, you
might want to challenge your map.
Take time to step back from your view of events and ask yourself whether
there is another way of seeing things.

4

Understanding other people’s maps

The best way to get to know how others view the world is to ask them.
Ask about what they believe and what’s important to them.
Notice how they interpret the world. Do they talk about facts and figures or
do they focus on feelings and gut reactions? If you know that someone is
very logical and fact-driven, it can help to talk to them in that way. Equally, if
you know they operate on a more sensitive or emotional level, it makes sense
to appeal to that.
What are the topics that they mention most? Are they driven by a particular
passion or goal, or are they tormented by doubts, fears and anxieties?
What beliefs do you share? What can you agree on?
Where do your views differ? How might those differences alter their

interpretation of events?

5

OWN GOALS

Hitting targets feels rewarding and gives purpose, but if you’re hooked on
ticking off achievements it might be time to decide what’s really important to you

Achievement. It’s a word associated with positive things. to pin your identity solely on achievements. After all,
To achieve is to do or perform something well, particularly humans are so much more complicated and colourful
in contrast to others. than the goals they tick off.

This can look like getting the highest mark in class or Sometimes, however, the pressure to hit targets and to
being part of a winning sports team. And when these kind be perfect can feel huge (see right) and it’s easy to focus
of moments happen, they tend to draw praise from others, on what’s going well for others and not so great with you.
which, of course, feels good.
When this happens it can help to try to view the bigger
While it’s good to have goals and aspirations, and to picture (see overleaf) and remind yourself that there are
do things in life that feel meaningful, it’s also wise not many measures of success.

6

Under pressure Competitive world

Social media trap The need to be seen to be achieving is also encouraged by
competition, whether it’s for school or university places, for
Posting about winning an award at school or apprenticeships, or for material possessions. And it’s often
securing work experience for a dream job can bring said you can ‘achieve anything if you work hard enough’.
instantaneous approval. Likes, follows and shares can
quickly become a way of quantifying the value of your This feels great when goals are reached, but if you fall
social worth. short you might feel like you don’t have much value or that
you didn’t work as hard as you could have done. Yet few
A bit like the saying: ‘If a tree falls down in a forest people achieve all their goals and fewer still come first in
and nobody’s around to hear it, does it make a sound?’, class, land the audition or get the top job.
sharing achievements via social media seems to confirm
the reality of the success. Holding yourself to impossibly high standards might
mean you assess yourself only in terms of what you
People’s likes and praise deliver a feel-good rush achieve and what others think of you. This ignores all the
that can be addictive. Social media also piles on the many equally great things that you are and things you do.
pressure by giving the impression that you’re in real-time
competition with friends. What’s the potential impact?

You might, for example, endlessly scroll through a The urge to achieve might make it difficult to be still, to feel
highlight reel of other people’s good times, but this OK about taking time out or even to do things just for fun.
doesn’t mean they haven’t had bad ones.
It might also mean you focus on being academically
They’ve just chosen not to post about their lower-than- productive every minute of every day and miss out on
expected grades, the acting role they didn’t get or the precious time with friends and family.
award that went to someone else.
Sometimes, it might also mean you constantly keep
The important thing to note is that you never get the score of and compare yourself against others’ successes,
full, unedited picture. The failures, disappointments and or that you only feel a sense of satisfaction in what you’re
mistakes are all missing from the highlights reel. doing if it’s shared publicly online or widely within your
social circles.
It’s also easy to be swayed by the world of influencers
who appear to be living the dream but this, again, is far See overleaf for a more balanced perspective
from the whole truth. Their lives might seem flawless, but
it’s a false picture, so try not to feel pressured to aim for
a similar lifestyle.

7

Stuck on success? WORDS: BANSEKA KAYEMBE. ILLUSTRATIONS: RACHAEL PRESKY

Here are a few ways to see the bigger picture
Limit social media. It can be difficult, especially if you’re unable
to meet friends in person, but less time online can bring a better
sense of perspective and stop you measuring your value through
likes, shares and follows.
Schedule regular time out. Try to avoid working non-stop by
including rest periods in your diary (and then stick to them!).
Do activities with no end goal. They might include colouring in,
singing or dancing, but they’ll help to remind you of the joy of
doing things just for the fun of it.
Remember why your family and friends love you. It isn’t for your
achievements, but your whole being. Try not to fall into assuming
you’re loved only for your external outputs.
Keep a journal. It can help when you’re feeling worried that you’re
not achieving much. You’ll often find when looking back that
you’ve done much more than you thought, or there were reasons
why you achieved less than you were aiming for.
Remind yourself that success isn’t straightforward. Hard work is
essential to achieving goals, but remember some people will have
more support, greater financial resources and, maybe, pure luck.
These aspects reflect nothing about your personal worth.

8

9

WALKING ON AIR

How to bring a bit of circus magic into your life

Have you ever dreamed you could fly? Maybe you were more than just a circus act, embracing trapeze, hoop (also
a bird, gliding through a clear blue sky. It’s a common known as a lyra) and yoga as well as silks – two lengths of
night vision. But what does it mean? There are many fabric, secured from the ceiling.
interpretations. Some experts say it indicates nervousness
about an upcoming challenge, while others feel it’s a sign …to exercise spaces
of spiritual growth or a period of increased creativity.
Today, it’s practised by people of all ages to build strength,
Maybe, however, it just means you’d like to soar through improve fitness and help with coordination and flexibility.
the air. Impossible? Not if you practise aerial arts. Then the It can also boost physical and self-confidence.
dream becomes reality. And recently it’s become real life
for more people. Hong Kong-based practioner Jenora Varsani, who was
incredibly self-conscious when she started in the sport,
From the big screen… explains how it has changed her life. ‘I [used to] come to
class fully clothed – a T-shirt to hide surgery scars that
This interest is largely thanks to the success of 2017 hadn’t healed well, shorts to cover the small bulge of
musical-film, The Greatest Showman, in which playwright stomach fat that I was ashamed of.
Phillip Carlyle (Zac Efron) and acrobat and trapeze artist
Anne Wheeler (Zendaya) perform a romantic and stunning ‘Now, I’ve come to respect my body for what it can do –
mid-air duet. from tentative spins to hanging upside down in a full split.
The bruises I get practising a new move are a testament to
The film’s circus setting reflects the birthplace of the art my hard work in training. It gives me a sense of pride to see
form (see overleaf). But this multidisciplinary sport is far how far I’ve come since I started.’

10

11

From the outside, you might be forgiven for thinking by the wonderful friends I’ve made in classes. It’s also
the discipline involves little muscle. It looks elegant and shaped how I appreciate my body and the ways in which
graceful, after all. But performers know it’s an intense, I can move, as well as helping so much mentally. Every
physical art form that takes a lot of practice. class leaves me feeling grounded and uplifted.’

A silks performance, for example, might include using There is a certain irony in the fact that hanging around
a technique called the footlock. This involves wrapping upside down makes an artist feel grounded. But that’s
the feet around the silk to ‘lock-in’ as the aerialist steadily because it helps them to overcome self-doubt. As Jenora
climbs to often dizzying heights. says: ‘It has helped me push past boundaries I’d created
for myself and do things I’d thought were impossible.’
Once at the top of the silk, they might then seem to
drop through the air, spinning as they go. All of this takes Want to give aerial arts a go? If you’re worried about
stamina and core strength, and that’s on top of the power going solo, ask a friend to join you, but as Ngaio says, it’s
an aerialist needs to lift their body into the air at the start. a great way to meet like-minded people. It can be a little
costly. Prices are upwards of £10 for a trial session and
Grounding practice £15 for a class. Many places also offer discounts for
bulk bookings. See your GP before if you have any
Ngaio Greenleaf, an aerial artist from Bristol who’s been physical conditions that might be affected.
practising for five years, says: ‘It’s the most amazing form of
exercise and makes me feel strong, happy and supported

12

WORDS: LIZZIE BESTOW. ILLUSTRATIONS: DILIANNY ESPINOZA Birth of silks

While trapeze and the hoop date back to the mid-1800s,
the origins of aerial silks is rather hazy.
Some refer to a 1959 report in a small French newspaper which
described how a circus performer had used an extended piece
of fabric in her routine after a challenge went out for artists to
create a new act.
Others credit Canadian André Simard, claiming he used his
Olympic-level gymnastics to develop innovative ways to impress
Cirque du Soleil audience members in the late-1980s.
What’s certain is that, in 1998, Isabelle Vaudelle and Isabelle
Chasse presented an impressive and beautiful act using silks
during a performance called Quidam, as part of a Cirque du
Soleil show. This was the same year the practice was officially
recognised as an art form.

13

AN ECO-FRIENDLY AFFAIR

Simple tips on how to host a sustainable yet stylish
soirée – whatever the size or occasion

A birthday bash, glamorous gathering or simple shindig – the planet, consider swapping clothes with a friend.
however you’re celebrating, it’s great to get together with Experimenting with different ways of wearing items or
friends. But, as concern for the environment continues to adding borrowed accessories can totally transform a look.
grow, it’s never been more important to ensure that your
festivities are as planet-friendly as possible. Set the scene

Get your glad rags on Once you’re ready, you’ll want to create an inviting
atmosphere. Unfortunately many traditional decorations
Wowing friends with a new outfit is all part of the fun, but are potentially harmful to the environment, with balloons
dressing to impress doesn’t have to mean reaching for fast posing a particular threat to marine wildlife. Eco-friendly
fashion. Nearly new and vintage clothing is easy to come versions are available but for a really sustainable
by and usually cheaper compared to the high street. alternative, go for bubbles instead – they’re just as floaty,
while adding a great festival feel to outdoor events.
Head to charity shops and car-boot sales and don’t be
afraid to rummage – these places are full of great finds if Indoors, try replacing foil banners with homemade paper
you’re open to them. Create a unique ensemble and arrive versions and lose the plastic confetti for biodegradable
safe in the knowledge that no one’s going to be wearing rice paper shapes. If you’re planning to use a tablecloth,
the same thing. Or, if you’d like to save money while saving avoid the plastic-coated sort. See if your parents have any

14

WORDS: VICTORIA PICKETT. ILLUSTRATIONS: TONWEN JONES old remants of materials they no longer need (and don’t biodegradable. Instead, you could try your hand at the
mind getting stained) or scour car-boot sales or charity Japanese art of furoshiki – fabric wrapping (see issue 23)
shops for options. If you use a disposable paper covering, – to ensure a totally eco-friendly solution to the gift-wrap
make sure it goes in the recycling bin after the party. problem. If you really can’t resist paper, go for recycled
brown paper – you can always decorate it yourself or add
For a centrepiece, a posy of freshly cut flowers creates a sprig of flowers for an extra flourish.
a big impression for little effort – nature’s done most of
the hard work. All you have to do is arrange your chosen If you’re the one receiving a gift, you can also do your bit
blooms and make sure you have permission from the for the environment. After opening your present, scrunch
grower before snipping any stems. the wrapping paper in your hand. If it stays in a ball,
remove any sticky tape and put the ball in the recycling
The real deal bin. If it doesn’t, it’ll have to go in with the general waste.

Throwaway plates and plastic cutlery might be convenient, Better off apart
but now we know the damage these single-use items can
cause, they start to look a lot less attractive. So ditch the Speaking of which, it might sound obvious but make sure
disposables and reach for some real crockery instead. to separate your rubbish. When it comes to tidying up, it’s
tempting to scoop everything up and put it in a black sack.
Old tea sets can be decorative and bought fairly cheaply
second-hand, but it’s easier still to jazz up existing plates Instead, take time to set up recycling and non-recycling
with homemade doilies or paper napkins. True, actual bins, as well as a compost caddy for food waste. If friends
crockery will create more washing-up, but there’ll be zero are lending a hand, be sure to let them know which is
waste and it’ll all be ready to be used again next time. which. This extra effort won’t take long but will make a big
difference to the amount of refuse that gets sent to landfill.
Wrap it up
Party prepped, turn to page 45 to find out how to make
Making the effort to present a gift beautifully is a some tasty and nutritious nibbles
wonderful way to show someone that you care, but
commercial wrapping papers are often not recyclable or

15

OUT ON THE ROAD

It’s easy to take them for granted, but there’s a lot to discover
about highways and byways, beyond their primary function
of enabling us to get from one place to another

More than tarmac

Roads might not seem particularly interesting
– they’re just tarmac, right? But they hold some
fascinating insights about history, climate and
the environment.

The very earliest roads were formed by humans
walking the same paths over and over to find food or
collect water. Following the invention of the wheel,
around 7,000 years ago, heavier loads could be
transported, but the existing dirt paths quite quickly
turned into muddy bogs when it rained.

Turned to stone

The earliest stone paved roads have
been traced back to about 4,000BCE,
in the Indian subcontinent and
Mesopotamia (an area that today is covered
by much of Iraq, Kuwait, eastern Syria and
south-eastern Turkey).

Many centuries later, the Romans built long,
straight roads to help move their troops around
the Empire. They used many layers of materials
on top of crushed stones to drain water. Many
roads today still follow these ancient
Roman routes.

16

Traffic lights

It is commonly believed that an American policeman,
Lester F Wire, invented the electric traffic light in 1912. He
didn’t feel safe directing busy traffic with hand signals and
flags so built himself a wooden hut and painted lightbulbs
red and green to indicate stop and go.

Road signs

Some have a pretty obvious meaning – like those
stating the speed limit – but others can be baffling.
Some give an idea of local wildlife that drivers
might encounter.

In the UK, you might see a picture of a hedgehog,
in Bolivia you’re more likely to see llamas, in Australia
kangaroos, in Israel camels. And in places such as
Greenland, you might see a ‘sled crossing’ sign.

The UK’s brown road signs usually indicate tourist
information. Two swords crossing, for example, denote
the site of a battlefield, while an elephant on a brown
background is an indication that there’s a zoo nearby,
rather than a signal to be aware of wild elephants
crossing the road!

Road markings

The first road markings, which were used to
separate different lanes of traffic, are thought to
have been designed by American Edward Hines in
1911. He’s said to have chosen to do them in white
after seeing milk spill from a delivery wagon onto
a newly painted road.

17

Which side are you on?

If you’ve ever travelled overseas, you have probably discovered that in some
countries, people drive on a different side of the road. But why is this?

There are various theories of why one or the other is preferred. One of these is
that in times before motorised vehicles, when people got around on horseback,
almost everybody rode on the left. This made sense as right-handed riders
preferred to stay left as it meant – if approached by an enemy – they could pull
out their sword with their right hand and attack their opponent more easily.

However, by the late 1700s, large wagons pulled by several pairs of horses
were being used in countries such as France and the US. There was no seat,
so the driver would sit on the rear-left horse to keep their right hand free to
lash the horses.

It’s believed that the wagons stayed on the right-hand side of the road, so the
driver could look down and keep clear of the wheels of oncoming wagons.

Over time, some countries developed systems of driving on the left, others on
the right. Many former British colonies adopted left-hand-side driving as this
was the norm in the UK. Others changed to fit in with neighbouring countries
with whom they shared roads.

At the moment, the UK, Ireland, Australia, New Zealand, Japan and India are
among the 75 countries where people drive on the left, while 165 countries
favour the right-hand side, including the US and most of mainland Europe.

18

Potholes Cat’s eyes

Holes in the road are no fun and can cause You’ve probably noticed reflective road
accidents, as well as damage to bike and car studs shining in the light of a vehicle’s
tyres. But where do these holes come from in headlamps. These were invented in 1934
the first place? by Percy Shaw, from West Yorkshire in
the UK. He was inspired by seeing cats’
When water in the ground freezes, it expands eyes glowing in the dark and developed
and stretches the road’s surface. Small cracks his idea for lighting the middle and
then develop and, in turn, these collect water, edges of carriageways in the dark.
which freezes, then expands the cracks.

When the ice melts or water evaporates,
the asphalt collapses into the space and, over
time, the holes are made bigger and bigger.
Damage is then made worse by vehicles
travelling over them.

WORDS: VICKY H BOURNE. ILLUSTRATIONS: ALI CAMPBELL Try some research of your own

Road names (or numbers) can have fascinating stories behind them. Choose some in your local area and
investigate their history.

See if you can find out more about roads local to you. Perhaps they were once ancient trade routes, or maybe
they were built more recently to connect towns or reduce traffic on older, narrower roads.

When you’re out on a walk or a passenger in a vehicle, look out for unfamiliar road signs or markings.
Can you find out their meaning?

To find out more, check out the regulations where you live. The Highway Code is the UK’s rulebook, giving
advice for pedestrians, cyclists, horse riders and drivers. It’s essential reading for anybody using the roads –
see gov.uk/guidance/the-highway-code.

19

BREATHE INTO BRAVERY WORDS: DAWATTIE BASDEO. ILLUSTRATION: SARA THIELKER

Want to find your inner strength, but also calm your nerves?
You might like to try the following exercise

To be brave is to show mental or moral strength in the face of danger, fear or difficulty. It feels safe and
easy to stay within your comfort zone, however personal growth comes from going beyond it from time
to time. Stepping outside its boundaries allows you to take on new challenges, boost your skills and
expand the size of your comfort zone.

So how can you harness this strength when feeling anxious? There are many different methods
available, but here we outline one breathing exercise that uses the power of self-love to overcome fear.

Start the exercise in a comfortable seated position of your choice. Hold your posture tall and
upright, head facing forward, chest open, shoulders back.

Then place your hands in the Ganesh mudra position. Mudra is a Sanskrit word meaning seal,
gesture or mark and they’re said to enhance the flow of energy physically, consciously and
subconsciously. To form this mudra, bring your left hand in front of your heart, turned sideways with
your palm facing away from you and your thumb pointing downwards, fingers bent. Then bring your
right palm towards you and hook the fingers of your right hand with those of your left, with both
elbows pointing out towards the sides (see image, right).

Along with the Ganesh mudra, the words ‘I am’ will be used. These two words are often used to
affirm positive qualities. Here, the affirmation is: ‘I am brave.’

Begin with your hands in Ganesh mudra.
Take a deep breath.
Breathing in for a count of three, say in your mind for each count:

1. I
2. Am
3. Brave
Hold for two counts.
Exhale slowly for a count of six repeating ‘I am Brave’ twice along to your six counts.

With the exhale breath, pull the elbows away from one another, keeping the fingers locked
together. You will be able to feel the muscles in your arms, chest and heart activate, as well as an
increased flow of heart energy.

Relax and repeat for eight rounds.

After you’re done, sit for a moment and observe any sensations. Imagine how great you will feel
after accomplishing the activity for which you require some extra bravery.

20

21

ALL CRIED OUT?

Letting the tears roll is one of nature’s best remedies,
but there are other ways to express emotion too

Sometimes you might find yourself sobbing your heart out Why do people cry?
while watching a seemingly harmless toilet-roll advert. Yet
at other times, when the world appears to be falling down It’s pretty obvious why babies cry – the
around you, you might feel numb and unable to react. ear-splitting sound that erupts from an
infant’s lungs is a pretty effective way to
Or maybe you’ve found the tears never come at all – get an adult to attend to their needs. But
even when you’re faced with a really upsetting situation. what about as we get older? Here are
You might see other people crying, but your eyes stay dry. some reasons older people cry:

Firstly, it’s helpful to know that tears serve useful Connection. ‘Tears are of extreme
functions: the type called reflex tears help to clear relevance for human nature,’ says psychologist
away anything that gets into your eyes. Then there are Ad Vingerhoets in his book, Why Only Humans
continuous tears, which prevent eyes from getting dry Weep. ‘We cry because we need other people.’
and shrivelled. If you’re feeling low or emotional, shedding tears
lets those around you know that you could do
There are also medical conditions that can interfere with support.
with the production of tears. And it can even be affected
by the kind of climate you live in – for example, if you are Self-soothing. There is evidence to suggest
somewhere particularly dry or windy, the water in your crying helps the body to flush out toxins and
eyes might evaporate more quickly. relax. The benefits might not show up straight
away, but after a few minutes, you might feel
Why do some cry more than others? some soothing effects.

Every person is an individual, so it makes sense that some Pain relief. Weeping releases hormones
will weep more readily than others. How people behave called endorphins, which have pain-relieving
and what they believe are often picked up from guardians, properties, so crying after an injury might make
siblings and friends. you feel physically better.

If those around you tend not to cry – or they have a habit Emotional expression. Crying is one way
of suppressing their feelings – you might have learned to process and release emotions. It can be
to do the same. Equally, if they see crying as a sign of particularly helpful when you have feelings you
weakness, you might hold back your tears. don’t know how to express.

Having said that, there are many other healthy ways to
express emotions. The key thing is that you work through
your feelings (see right), and that might look very different
from one person to another. As with most things, there’s no
right or wrong here. It’s personal.

Need help getting in touch with your emotions?
Turn over for some tips

22

23

Express yourself

If you do think you’ve been bottling up your emotions, here are some tips for connecting with your feelings

1 Let go of shame. Crying doesn’t 3 Make room for emotions. Not how you feel through drawing. WORDS: KERRY DOLAN. ILLUSTRATIONS: KATIE SMITH
mean that you’re weak. It means everyone is comfortable crying Remember it’s completely normal
you’re a human being experiencing in public and that’s OK. Make sure to have a whole range of reactions
feelings. Being able to express you find a safe place where you and that even the difficult ones
those emotions in healthy ways, like can work through your feelings in are a natural part of life.
shedding tears, is OK. whatever way feels right and safe for
you. You could go to your room or to 5 Get in the mood. If you
2 Explore your reactions in the a quiet place in nature, or perhaps find it difficult to connect
moment. Facing a challenging talk to someone you trust. to your emotions, you could try
situation can bring up difficult listening to a sentimental piece
emotions or thoughts that you 4 Find what works for you. Of of music or watching a tearjerker
might not want or feel able to deal course, crying isn’t the only way movie to help unlock them. But
with. Ignoring or pushing them to express how you feel. You could remember that what feels normal
away, however, can become a habit. try finding words to describe your for one person might not resonate
Wherever possible, try to be with and emotions and talk to someone with another, so if the tears don’t
face your reactions as they come up. you trust, or you could express roll, don’t worry.

If you experience long periods when you can’t stop crying, or feel you can’t connect with your feelings, try to talk to
a guardian, or another trusted adult – maybe an auntie or uncle. You could also ask to speak to a school counsellor or nurse.
If that feels too much, visit youngminds.org.uk or kooth.com.

24

S UB S C R I BE

Fyrdoeireuercdtdelotivooerry

teenbreathe.co.uk/subscribe

+44 (0) 1273 488005

FOWL LANGUAGE

There’s no shortage of bird-related superstitions
and beliefs flying about, and they’re as widespread
as they are idiosyncratic – just like these feathered

creatures themselves

Go for a walk and you’d be hard-pressed not to spot a single bird, be it a pigeon
in the park, a sparrow on a feeder or a raptor looking for lunch. New research
by the American Museum of Natural History suggests there are about 18,000
species of birds worldwide, with examples on every continent. No wonder
humans have built superstitions around them for millennia. Here are a handful
of the brilliant, beautiful and, sometimes, barmy beliefs inspired by birds…

26

WORDS: VICTORIA PICKETT. ILLUSTRATIONS: STEPHANIE HOFMANN Lucky droppings Clever corvids

Kicking off with one of the weirdest: a bird pooing on your Suffering a serious image crisis, corvids – the
head brings good fortune. No one’s quite sure how this crow family – are often associated with magic,
strange tradition started but it’s spread throughout the menace and misfortune. Some believe their presence
world. Historically, birds were seen as a link between earth at weddings or in graveyards is a bad sign. Given
and the heavens, so it might be that the delivery ‘from that their eating habits include picking the meat from
above’ was considered a blessing. Another theory goes carcasses, it’s likely that humans have been wary of them
that it’s considered lucky simply because it’s so unlikely. In since ancient times and the uneasiness has persisted.
Russia, it’s said that if a bird poos on a person’s belongings,
money is on its way – far better for the hair do! One fantastic legend says that if the ravens leave the
Tower of London, the UK’s Crown and kingdom will fall. The
Cherished messengers origins of the myth aren’t known for definite but at least six
are kept there to this day – cared for by the Ravenmaster
Another, less messy, harbinger of happiness is the robin – and free to roam the Tower grounds. Don’t worry, though,
a sign of good fortune and new beginnings. There are lots they’re certainly not held against their will. Crows can
of fables about how the robin got its distinctive markings recognise individual human faces, and ravens have been
including one early Christian story in which the loyal proven to remember who has, and hasn’t, treated them
robin’s breast was stained red by Christ’s blood as it sang well – so they don’t put up with any rubbish.
at the crucifixion. Renowned for their tameness, robins are
sometimes seen as spiritual messengers. A popular saying Intelligent owls
goes that ‘loved ones are near when robins appear’ and
many people feel comforted by a visit from one of these Like corvids, owls have also been linked to magic, but
birds, taking it as a sign that a deceased relative is close. their link with the Norse God Odin and goddesses Athena
and Minerva has meant that they’re common symbols of
Window display wisdom. Although an owl’s brain is actually quite small in
relation to its body, its incredible senses make it formidably
A far more disconcerting piece of fowl folklore has it intuitive. In Hinduism, it’s believed that good fortune will
that a bird pecking at, or flying into, your window is a follow if you happen to spot an owl during Diwali and, in
portent of death. But don’t panic, there’s actually a simple Japan, similarities between the word for owl and the word
explanation. Many common birds are territorial and will for ‘luck’ have made it a popular talisman.
attack their own reflection, thinking it’s a rival. If they fly
right at a window, it’s probably because of how clean it is. Caring cranes

Legendary poultry Another powerful bird in Japan is the crane. Thought to
live for 1,000 years, it’s symbolic of luck and longevity.
One bird that’s been well thought of in history is the Tradition says that anyone who folds 1,000 origami cranes
chicken. Domesticated and useful to humans, they were (orizuru) will be granted a single wish.
held in such high esteem in Ancient Rome that a flock of
sacred chickens was regularly consulted before battle. Sadako Sasaki – a victim of the 1945 atomic bomb in
Even so, unusual hen’s eggs were once thought to be a Hiroshima, at the end of World War Two – touchingly
sign of witchcraft. In the US, the bad luck of a soft-shelled finished folding over 1,000 orizuru before she died, aged
egg can be counteracted by throwing it over the house. 12, in 1955. Many of her cranes have since been sent to
And in parts of Europe empty eggshells would be smashed poignant landmarks around the world, including the US’s
to stop the devil from sailing in them. 9/11 Memorial in New York and Pearl Harbor in Hawaii,
giving the bird a new connection with peace and unity.

27

FEELINGS MATTER

Tuning into your thoughts and emotions can help to work out if what you’re
experiencing is OK for you or if you might need a bit of extra support

Have you ever felt anxious and wondered: ‘Is this normal The mental health charity Mind agrees. It emphasises WORDS: KERRY DOLAN. ILLUSTRATIONS: JIANAN LIU
or do I have anxiety?’ In a similar way, have you had days that ‘…mental health is just like physical health: everybody
when you were low or sad and asked yourself: ‘Is this has it and we need to take care of it.’ It adds that good
normal or does it mean I’m depressed?’ mental health involves being ‘able to think, feel and react
in the ways that you need and want’.
Often people search online for answers. But symptom
checkers, along with memes and social media threads, A lifetime of emotions
often use terms like ‘anxiety’ and ‘depression’ carelessly
and inaccurately. During their lifetime, a person will experience all sorts of
emotions, from elation to despair and clarity to confusion.
Lots of people also use these words loosely. Think of But understanding thoughts and emotions isn’t easy.
a friend dramatically announcing that they’re depressed
because their favourite TV show has been cancelled or This is especially so when navigating the many
they’ve dropped their phone in the toilet and can’t check changes that come as you get older and often gain
their social media for a day. extra responsibilities at home while also having to make
important decisions about school and friendships.
But these feelings are natural, as consultant child and
adolescent psychiatrist Dr Lubna Karim says: ‘Anxiety and Sometimes it’s useful to view feelings as tools that help
low mood are normal human emotions, and some degree of to identify whether your needs, wants and values are being
anxiety can actually be helpful. For example, in motivating met. Feeling rested is likely to be a sign you’ve had enough
someone to complete tasks or to prepare for an exam. chill time, while a sense of happiness suggests something’s
right in your world and encourages you to do more of it.
‘It becomes problematic when anxiety has a significant
negative impact, which might be indicated by poor sleep Less comfortable emotions are just as important. In the
or appetite.’ same way that a dry mouth reminds you to drink water,

28

emotions like anger, sadness, anxiety, jealousy and can’t cope, try
fear can suggest that something isn’t OK in your world to open up to a trusted
and it might be helpful to work out what it is. adult who’ll be able to get
you the support you need.
They’re designed to get your attention and provide a
nudge, or sometimes a push, in the direction that matters It’s essential to remember, though,
to you. So, feeling scared could be a warning that your that you can talk about your emotions and thoughts at any
physical or emotional need for safety isn’t supported, while time. As Mind says: ‘Only you, someone who knows you
a sense of loneliness might indicate that your need for really well, or someone who is qualified, gets to say when
closeness or friendship isn’t being met. you need help… If you feel things aren’t right, if you feel
like you need help, you can ask for it.’
Feeling your way
Everyone is different and will react to things depending
Learning to recognise, respect and accept your feelings on who they are, their previous experiences and current
is an important part of looking after your mental health circumstances. Learning to recognise and accept your
(see overleaf), just as eating a balanced diet that you enjoy feelings – and talking them through with people who care
is essential to your physical wellbeing. about you if it helps – is just part of looking after you.

Talking about thoughts and emotions is also helpful. Turn the page for some suggestions as to how you might
Mind suggests seeking support if ‘you’re finding the way cultivate habits that will support your mental wellbeing
you’re thinking, feeling or reacting is more difficult or even
impossible to cope with’.

So, if it affects you most days, if it stops you from doing
things that you enjoy or leaves you with a sense that you

29

How to look after your
mental wellbeing

Make friends with your feelings. Learn to recognise them, try to uncover
what need is being met or unmet and practise putting emotions into words by
talking to someone you trust.

Eat a balanced diet and stay hydrated. Try to include lots of different foods
in your diet, especially fruit and vegetables, and top up with water. See the
Eatwell Guide at nhs.uk for more information.

Take time to relax. Schedule downtime (see issue 27) to do things that help
you unwind and can be done without looking at a screen. You could try listening
to music, colouring, reading or baking, for example.

Get creative. Learning new skills (see page 48) promotes positive feelings
and a sense of pride and achievement.

Spend time in nature. Potting up a plant for a front or back doorstep,
mooching in a garden or observing wildlife from a safe distance have all been
proven to benefit mental health.

Connect with others. Positive relationships can create a sense of
belonging and self-worth, as well as open up opportunities to share life
experiences and support.

Look after your physical health. A walk (see page 56), run or cycle will
release feel-good endorphins, as will an at-home workout or some gentle yoga
(see page 54).

Get plenty of sleep. Try to set up an evening routine that encourages
a restful night’s slumber.

If you’re struggling with your feelings, know that you are not alone. If you can,
talk to a trusted adult and see your GP. If that feels too much, visit youngminds.
org.uk, where you’ll find lots of great tips as well as details of its 24/7 text support
service. Childline also provides 1-2-1 counsellor chats – see childline.org.uk.

30

31

Positively AFFIRMING

How just a few short, simple statements have
the power to zap away negative thoughts

Do the same unwanted thoughts constantly twirl around your head? Perhaps you wish there was an
easy way to get rid of that little voice that keeps you feeling down? If this sounds like you, affirmations
might be exactly what you need.

These are short, positive sentences that you repeat to yourself, either silently or out loud. They act
like negativity zappers and help to stop gloomy thoughts dead in their tracks. Knowing how to use
affirmations can even turn a bad day into a super one – instantly. The best part? This can be done in
three simple steps…

32

Step 1: Notice the negative

Thoughts pop into the brain all the time. Some are useful – others not so much. To lessen
the power of unwanted ones, the first step is to be aware of them. For the next few days, pay
attention to the constant chatter going on in your head. What are the voices saying?

When a negative thought jumps into the conversation, listen carefully. If possible, jot it down as
soon as it occurs, along with a note about where you are and what you’re doing. You might begin
to notice a pattern.

For instance, you might find you have bad thoughts about your body when you exercise, take
a shower or choose your outfit for the day. When you help with the chores, like washing dishes
or folding laundry, maybe you mentally berate yourself over what you said during a conversation
with someone you admire. Before a test, you might tell yourself that you’re not smart enough or
are terrible at remembering information no matter how hard you study.

As you listen to your chatter, you might be surprised at how often you put yourself down. Don’t
judge yourself badly for this (everyone does it). The good news is that now you’re aware of what’s
going on, you can take a different approach to the situation.

Step 2: Breathe deeply

When a negative thought enters your head, one way to stop it is to move the attention to
your breath. Sonia Choquette, an American intuitive guide and spiritual teacher, has a great
technique. She says to stick your tongue to the roof of your mouth, take a deep breath through
the nose, and release the air slowly through the mouth with the sound ‘aaahhh’. Do this a couple
of times and it will encourage your thoughts to go on pause.

This exercise will also help to relax your whole body, allowing your mind to empty completely.
It might feel too good to stop right away. Take a few more breaths if you want to. When you’re
ready, go on to the next step.

Step 3: Change your thoughts

As you start to relax, try to switch your thoughts to new, empowering ones. The simplest way is
to go for the opposite of what you were thinking before. Let’s say you’re worried about forgetting
all the facts you learned for an upcoming exam. You could change your thoughts to: ‘All the
information I need is in my mind. The answers will come to me at the right time.’ As you repeat
this, you’ll stop worrying and help your brain focus on what it needs to do.

It’s a good idea to prepare affirmations ahead of time. Whenever you come across a phrase
that feels significant to you, make a note of it on your phone or write it down in a small notebook
that you can carry anywhere. This way, you’ll always have access to quick thought-changers.

Turn over for more on the power of positive affirmations

33

I am brave

To you, from you

A fun way to remember to pay attention to your thoughts is to leave little positive notes for
yourself to find throughout the day. Use colourful pieces of paper and markers so you can
spot them easily. Create as many as you like and change them whenever you want.

Here are some examples: I am inventive
In your sock drawer: I am strong.
On your bedroom mirror: I look great.
In your coat pocket: I am amazing.
In your pencil case: I am smart.
In your schoolbag: I make friends easily.

Positive affirmations really can work wonders. But what if a stubborn little voice at the back
of your mind insists that your new thoughts are not true, that they’re just a bunch of lies?
This can happen, especially in the beginning or on days when you’re feeling really low.

You can squish that voice by focusing on things you know are true about yourself. Say
you want to change the thoughts you have about your body when you’re getting dressed.
If your mind has trouble accepting ones like: ‘I look great’, focus on the parts of you that you
love and appreciate instead. Eventually, that little voice will become quiet and leave you
free to use any affirmation you want.

Once your mind is in a positive groove, your mood will be more likely to lift, allowing you
to enjoy the rest of your day. Go ahead – zap those negative thoughts into oblivion.

note down some more positive affirmations here

If no matter how hard you try, negative thoughts are still weighing you down and WORDS: PASCALE DUGUAY. ILLUSTRATIONS: LAURA MOYER
affecting your life and mental wellbeing, speak to a guardian, school counsellor or your GP.
Visit youngminds.org.uk, childline.org.uk and mind.org.uk for more help and information.

34

35

LOVE THE SKIN YOU’RE IN

Why learning to love and accept yourself as you are can lead to
greater confidence and joy

Being different or unique can be wonderful – except when It’s perfectly natural to have internal conversations
standing out from the crowd feels uncomfortable or even about thoughts and feelings (see pages 28 and 32), but it’s
leads to teasing. not so good when that voice is always critical.

In either case, the remedy can be a generous serving of For example, it might tell you you’re not good-looking
self-love. While always putting yourself front and centre enough, you’re too tall or too short, your hair is too curly
might sometimes feel a bit selfish, the truth is, self-love is or too straight, or even make you feel ashamed of your
more to do with self-respect. And it’s easier said than done. skin colour.

But there are many great reasons to truly love the skin Adopt a fresh approach
you’re in and accept every part of yourself – such as
helping you feel more confident and content with your lot. The thing is, if you find you’re constantly criticising
yourself, it can affect your self-confidence. To stop that
Sounds nice, right? So, step aboard the self-love train negative voice from taking over you can retrain the way
for a whistle-stop tour of how to embrace every part of you look at yourself.
yourself – even on the hardest days.
So, instead of peering in the mirror and listing all the
Be kind to yourself things you wish you could change, try thinking about all
the things your body does for you.
If someone asked you who you speak to the most, you
might think of your parents or best friend. In reality, the Thank it for allowing you to play your favourite sport or
person you probably spend most time talking to is yourself. for keeping you breathing so you can enjoy your life, such

36

37

as sharing a sunny day with friends. If you are able to Get to know yourself and your body better WORDS: KIM BANSI. ILLUSTRATIONS: ILENIA ZITO
make these small changes, you’re more likely to start
feeling gratitude for how your body is, instead of dwelling There are lots of ways people can end up feeling
on the things you’d like it to be. negative about their own body, from adverts trying to
sell products to magazines whose covers represent only
Stop comparing and be more present the same type of individuals.

There’s an old saying that goes ‘comparison is the thief In the face of that, loving yourself as you truly are can
of joy’ – and that is the case when it comes to self-love. feel like a challenge. But the more time you spend getting
to know all the wonders of your body, the more you’ll
It can be easy to fall into the trap of comparing yourself begin to accept it as a whole.
to others, and social media, in particular, offers many
opportunities to do just that (see page 6). To start getting to know your body better, why not try
sitting down and writing a list of all the things you love
But ranking yourself against other people is a recipe for about it?
unhappiness, particularly when a lot of what’s onscreen is
filtered and edited – and only part of the true picture. It might be that your eyes are currently taking in a
beautiful sight, your ears can hear great music or the fact
One way to combat this is to refocus your attention. your body is able to turn cartwheels.
Instead of constantly looking outwards to see how other
people are doing, try to be present and enjoy what’s You can also get to grips with your body through
happening in your own life. movement, whether that’s dancing to your favourite tunes
in your bedroom or doing a yoga flow class.
If you’re at a party, for example, and you find yourself
focusing on how you look in comparison to others, your Spending time being physical can help you get a better
attention will be taken away from enjoying the company understanding of the way your body works and help you
of your friends. feel more connected to it.

On the other hand, if you’re able to concentrate on the The more you practise these points, the more
fun you’re having in the present moment, tuning out of any comfortable you will feel in your skin. And this helps lead
critical thoughts will be easier. you to a new appreciation and realisation that you and
your body are playing for the same side – team you!
38

NEW
BOOK!

Written and illustrated by

RACHEL HUDSON

● Hardback ● 224 pages ● ISBN: 9781787081055 ● £12.99
Foreword by Brett Westwood ~ Radio 4’s The Living World and Nature

EXPLORE the incredible species that we are in danger of losing forever
DISCOVER the vital role they play
LEARN about their habitats and conservation

From the frozen North and the arid

desert to lush rainforest and the deepest
oceans this book aims to inspire future
generations to conserve and protect
our precious wildlife.

AVAILABLE FROM ALL GOOD BOOKSHOPS

Or to order please visit www.giftstome.co.uk or call 01273 488005

POSTAL CHARGES APPLY

SOLID GROUND

Being able to see different views and come to agreements that suit everyone
is a valuable skill, but it’s also important to know when to stand firm

What does the word compromise mean to you? Giving in? In each case when you don’t agree, you will be faced
Settling for second best? Or meeting someone halfway, so with the same four options. Do you…
that you both feel happy with the outcome?
1. Stand your ground and hope they’ll agree to do what
If you accept the third definition, then you’ll already have you want to do?
worked out that being able to compromise is an important
skill to have – one that enables you to keep your self- 2. Give in and go with their choice?
esteem and your relationships intact. 3. Decide to do your own thing, even if it means forfeiting

Home start the company of your mates?
4. Mutually agree to find an alternative pursuit –
As with so many other life lessons, humans often first
learn to compromise at home, in daily interactions with something that everyone concerned wouldn’t
their families. Think about how a parent or guardian might mind doing?
encourage really young children to share toys with
siblings or friends rather than keep them all to themselves. The last option is the compromise solution – the middle
ground, the aptly named happy medium that provides
In a similar way, a student might lock horns with parents balance, shows how important it is to give and take and
about how many hours they spend on the computer and enables relationships to grow.
what time they go to bed.
A different view
There can also be differences outside the home. At
school or college, you might clash with friends about So far so good. Being able to compromise is clearly a
how you’d like to spend the time you have together. great tool to have at your disposal, one that contributes to

40

WORDS: XENIA TALIOTIS. ILLUSTRATIONS: SOPHIE STANDING you becoming a reasonable, cooperative, adaptable and download your music? It might equally be suggested that
amenable human being, so it might surprise you to hear you change what you wear.
that there are situations when compromising isn’t the
best course of action. This happened to Raffia Arshad, who was advised
to remove her headscarf as it would hinder her career
Broadly speaking, these are instances when to do so options. She defied this guidance and last year became
would compromise your values or your integrity, when the first UK deputy district judge to wear a hijab.
what you are trading is not your time or desire to see
a particular film, say, but your principles. Speaking to newspapers, she said: ‘I decided that
I was going to wear my headscarf because for me it’s
Examples might include cheating to pass an exam, so important to accept the person for who they are, and
poking fun at someone because you want to fit in with if I had to become a different person to pursue my
a different crowd at school, or pretending to share the profession, it’s not something I wanted.’
same opinions as your friends, even when you think
the opposite. Judge Arshad added that she wanted to inspire
others and to ensure ‘the sound of diversity was heard
In each of these cases, you would be undermining your loud and clear’.
core values (see issue 18), which could erode your self-
respect, result in you being mean to people and, ultimately, Knowing when to stand your ground
leave you feeling bad about yourself.
Healthy compromises tend to bring a sense of happiness
Decisions as to whether and how far to compromise about having found a solution that works for you as well as
don’t end when you lay down that last exam paper or for your friends, family and colleagues. They are mutually
leave home either. They’re also present in adulthood and beneficial decisions.
the workplace, which is why it’s important to be confident
about your core values and the people, beliefs and If, for any reason, you feel that you have bent too far
practices that make you who you are. or have given up something that matters greatly to you
– your honesty, your core values, your beliefs – then it’s
Imagine, for example, wanting to be a broadcaster but time to step back and reclaim your sense of self.
being told that unless you changed your accent and spoke
like the Queen, you’d never get a job on radio or in TV. Or Remember, compromise is not about giving in but
what if you wanted to be a lead vocalist and sing in your about working with others to reach an outcome that
own dialect, only for a producer to claim fans wouldn’t benefits everyone concerned. If this is not the case, then
stand your ground.

41

vitamin c

folate

calcium

fibre

iron

42

PEA POWER!

Good for your tummy, skin, hair and wallet, enter
the wonderfully varied world of chickpeas…

Bengal gram, garbanzo bean, Egyptian pea, Egg alternative
chana, these are just some of the other names
for chickpeas – a round, soft legume, found in all Aquafaba, as it’s known, can be whipped to make
kinds of food, that has so much more to it than vegan meringues, mousse, nougat and all sorts
first meets the eye. of other yummy treats. Not only is it basically free
– as you’ve already bought the tinned chickpeas –
This plant-based protein powerhouse is but it’s also a great way to cut down on waste.
full of fibre – which supports healthy digestion.
It also contains a huge number of vitamins and Next time you strain a tin of chickpeas, catch the
minerals, including folate, magnesium, vitamin B6, liquid in a bowl and use it to make dessert later.
vitamin C, iron, potassium, calcium, phosphorus Covered aquafaba lasts for a week in the fridge or
and zinc. it can even be frozen. A quick online search of the
term will bring up loads of recipes to try.
You can buy whole chickpeas in tins or dried.
Tinned is quicker and easier to cook, while dried is Discover more amazing ways to use chickpeas
more cost-effective, but takes planning. over the page

WORDS: SAMHITA FORIA. IMAGES: SHUTTERSTOCK.COM It needs to be soaked overnight in water and
then boiled and simmered for at least an hour after
until it can be eaten.

Deliciously versatile

As at home in savoury cooking, as it is in
sweet, the humble chickpea is a master of many
guises. You’ll have come across a few before,
but there might be some that have flown under
the radar.

Find them whole in curries, soups, stews and
salads, roasted and covered in salt or chocolate for
snacking or crushed to make a creamy hummus.
Chickpeas can even be dried and ground into
gluten-free flour for cooking and baking (see page
45), to name just a few of its many uses.

One particularly surprising one, that’s been
gaining popularity in recent years, is using the
glutinous liquid from cans of chickpeas as an egg
replacement in plant-based cooking or for those
who are allergic.

43

Not just for scoffing Dandruff-busting

You don’t even have to eat chickpeas to gain some of If your tresses are looking a bit dull and dry or
their many benefits. Chickpea – or gram – flour, found in if you’re battling dandruff, this natural hair pack
most supermarkets, makes a great face mask, as well as can help bring life back to your locks. Chickpea
a nourishing hair mask. You can use common household flour strengthens the hair follicles, which boosts
ingredients to make the following masks, which means growth and volume.
they’re cost-effective and also free of any chemical nasties,
making them good for those with sensitive skin. 2 tbsp gram flour
2 tsp honey
Complexion-clearing 1 tsp coconut oil
Water as required
Skin trouble? Or just want to brighten it up? Try
this cooling all-natural face pack. Turmeric has In a bowl, mix the flour, honey and coconut oil
antioxidants and anti-inflammatory properties, until it becomes a thick paste. Add splashes of
so it’s great for soothing acne, while honey water until it becomes a consistency you can
helps to bring out your skin’s natural glow. easily work with. In the shower, massage this
mixture into your scalp and hair. Leave it for a
2 tbsp gram flour few minutes and then wash out. If you can bear
2 tbsp yoghurt (can be dairy-free) it, cool water is best for shiny hair, but if not,
1 tsp turmeric warm is fine too.
2 tsp honey (optional)

Mix all the ingredients together in a small bowl
– making sure to take care with the turmeric, as
its stains are extremely difficult to remove. You
might want to wear dark, old clothing that you
don’t mind turning yellow. Apply the mixture
to dry, cleansed skin. Leave it on for about
20 minutes, then wash it off with cool water.

It’s normal for turmeric to temporarily stain skin
yellow but any redness might indicate allergy.

44

BAKE IT

TO MAKE IT

Three recipes that combine the goodness of chickpeas with the
deliciousness of muffins – and they just happen to be gluten-free too!

Pumpkin and cranberry

MAKES 12

150g oat flour
150g chickpea flour
2¼ tsp baking powder, divided
¾ tsp salt
1½ tsp cinnamon
½ tsp nutmeg
180g apple sauce
60ml neutral oil, eg sunflower, rapeseed, canola, plus
more for pan if needed
200g dark brown sugar
1 tsp vanilla
1 can pumpkin puree
65g dried cranberries (optional)

1. Preheat the oven to 180C/350F/gas mark 4. Lightly oil or
line a standard 12-cup muffin tin with paper liners.

2. In a small bowl, combine the flours, 1½ tsp of the baking
powder, salt, cinnamon and nutmeg. Set it aside.

3. In a large bowl, combine the apple sauce and the
remaining ¾ tsp baking powder. Add the oil, dark brown
sugar, vanilla and pumpkin puree.

4. Add the dry ingredients to the pumpkin mixture, one
half at a time. Stir to combine all the ingredients. Mix in the
dried cranberries (if using).

5. Spoon the batter into the muffin tin cups.

6. Bake the muffins for 18–23 minutes, or until a toothpick
inserted into the centre of one comes out clean.

7. Remove the muffins from the tin and let them cool on
a wire rack.

45

Banana chocolate chip

MAKES 12

125g apple sauce
1½ tsp baking powder, divided
120g oat flour
120g chickpea flour
½ tsp salt
1 tsp cinnamon
60ml neutral oil, eg sunflower, rapeseed, canola, plus
more for pan if needed
150g brown sugar
½ tsp vanilla
4 small or 3 large bananas, mashed
60ml non-dairy milk, eg oat, almond, soy
40g vegan chocolate chips

1. Preheat the oven to 200C/400F/gas mark 6. Lightly oil or
line a standard 12-cup muffin tin with paper liners.

2. In a large bowl, combine the apple sauce and ½ tsp of
the baking powder.

3. In a medium bowl, whisk together the flours, the
remaining baking powder, salt and cinnamon.

4. Add the oil, brown sugar, vanilla, mashed bananas and
non-dairy milk to the applesauce. Thoroughly combine.

5. Add the dry ingredients, one half at a time, to the wet
ingredients. Do not overmix. Gently fold in the chocolate
chips.

6. Spoon the batter into the prepared muffin tin.

7. Bake for 10 minutes. Reduce the heat to 180C/350F/
gas mark 4 and bake the muffins for 20 minutes or until
the tops are golden brown. (Because of the melted
chocolate chips, a toothpick test will not indicate if the
muffins are done.)

8. Remove the muffins from the tin and let them cool on
a wire rack.

46

PHOTOS: LEIGH BEISCH/VIKTORY PANCHENKO/SHUTTERSTOCK.COM Peach Did you know?

MAKES 12 Chickpeas are thought
to have been first grown
120g oat flour in the Middle East around
120g chickpea flour 7,500 years ago. They
1½ tsp baking powder, divided quickly became popular
½ tsp salt around the world and were
120g apple sauce eaten by people in early
120ml neutral oil, eg sunflower, rapeseed, canola, plus more for civilisations, such as the
pan if needed Ancient Egyptians, Ancient
150g sugar Greeks and Romans.
60ml non-dairy milk, eg oat, almond, soy
1 tsp vanilla extract India produces the most
3 medium peaches, diced into small pieces chickpeas worldwide
– about 70% of global
1. Preheat the oven to 200C/400F/gas mark 6. Lightly oil or line a standard production is from here.
12-cup muffin tin with paper liners.
The chickpea plant has
2. In a medium bowl, whisk together the flours, 1 tsp of the baking powder a natural bug deterrent
and salt. in its leaves, which
reduces the need for
3. In a large bowl, combine the apple sauce, remaining ½ tsp of the baking chemical pesticides…
powder, oil, sugar, non-dairy milk and vanilla.
…and its roots contain
4. Stir the flour mixture into the apple sauce mixture. Mix in the peaches. bacteria that take nitrogen
(an important element for
5. Divide the batter among the cups in the muffin tin. plants) from the air and ‘fix’
it in the soil, enriching the
6. Bake the muffins for 5 minutes and then reduce the heat to 180C/350F/ earth around it and making
gas mark 4. Bake the muffins for 20–25 more minutes or until a toothpick it more nutritious for other
inserted into the centre of a muffin comes out clean. plants to grow.

7. Transfer the muffin tin to a cooling rack. Although the muffins are very Ground chickpeas have
tender when they come out of the oven, they will firm up as they cool. been used as a coffee
substitute since the
18th century and are
still commonly used as a
caffeine-free alternative.

Edited extract from The Alternative
Flour Cookbook, by Kim Lutz, RRP £16.99,
Sterling Epicure.

47

CREATIVE SPARKS

How to find inspiration in the everyday and be a super idea generator

Have you ever found yourself stuck for inspiration? Whether you need an idea to fix a problem or write a school
paper, one of the best ways to solve an issue is to think like a writer. They’re people who need ideas all the time,
but can’t wait around until inspiration lands in their lap. Just like you, when you have an assignment due, writers
have to turn in their work on time. Want to become a super idea generator? Here’s how to think like a writer…

48