Sculpture Vulture & relaxation

Just spent a brilliant Sunday at the Yorkshire Sculpture Park with a wonderful combination of walking, views, sculpture, arts & coffee. The main exhibition was by Tony Cragg plus Zak Ove . I bought some real #YSP Honey from local bees, with a label designed by Alice Patullo. Here are some photos from today … highly recommended to get out in the fresh air, we managed a good 5 mile walk amongst the sculptures, and round the lake where we saw herons, cormorants, ducklings & swans. All rounded off with a latte on the cafe balcony looking over the green fields.

If you would like to relax more, plan a new career or just get more done please contact me for a free taster & some tips on where to go to enjoy walks, see art & generally retire disgracefully at any age . Best wishes Karen

Cakes from famous Cookbooks

Sheffield Clandestine cake club met today hosted by Walkley library. Our theme was cakes from famous cookbooks & we had 8 cakes & bakers plus guests. It was part of Sheffield Food festival #fringe . The library is now community run, but you can still order books through Sheffield libraries service.  Here are our cakes !

Karens Lime & Coconut from Delia Smiths Summer Cookbook … slight damage to icing due to rainstorm on way into venue.

Annes Tuscan Grape cake from Sally B’s recipe book. Low fat cake, with olive oil instead of butter, sweet wine, orange & lemon zest & grapes.

Clare made a trad Victoria sponge from her mums BeRo cookbook. It had 6 eggs & a massive rise !

Joy made an Apple & cinnamon cake from Mary Berrys book,  a delicious layer of appleness, plus nutty walnut topping.

Laura also made a BeRo Victoria sponge , with buttercream & strawberries.

Louise made a Chocolate truffle cake from Mary Berrys desserts book. Chocolate sponge, truffle filling & icing plus ganache piping.

Dani made Peanut Butter & Jellycake from the Hummingbird bakery life is sweet cookbook.

Sarah made Raspberry Cappuccino cake from the Clandestine cake club celebrations cookbook .

Inside danis peanut butter

inside joys apple cinnamon

Inside karens lime and coconut

inside debbies tuscan grape

inside lauras victoria sponge

Louises Chocolate truffle inside

Next events are Sat 24th June  ,  Sat 8th July Carnival cakes 12 -2  , Sun 13th Aug 3 til 5 Bakewell Baking Festival ( bring your receipt ) Sat 23 Sept  3-5 , Sat 21st Oct …watch out for the themes. All ideas for new venues & themes very welcome .

Happy Baking  Karen xx  www.karenperkinslifecoach.co.uk @fabcoach on Twitter

Best Sheffield Clandestine cake club at Walkley Library

Get Creative with Chocolate

At Bread & Roses WI in #Sheffield we love trying new skills. Over 37 Bread and Roses WI members gathered to learn the art of the chocolateer, and how to resist temptation til allowed to taste . Karen, our trainer, is a member of Steel Belles WI in Sheffield & Ravenfield WI in Rotherham. She does it as a hobby following a free WEA course & getting the bug. She then did a full 10 week course with WEA. She likes to help people see how easy it can be. You just need chocolate plus grease proof paper !
Cacao grows in Equatorial climes, changing green to red as ripen. Trees translate as food from the Gods. Beans are roasted to kill bacteria, and made into cocoa paste. White is just pure cocoa butter and sugar.

Karen ( Not Trainer Karen ) with lolly

So what’s the best way to heat chocolate? Microwave is best as the bowl does not retain heat like a Bain Marie. Melt 3/4 of your Choc, then add rest to cool it down and give it a shine. A silicon spatula is best as no water escapes into Chocolate.

Dark Chocolate is  stable at 32 degrees.  Others at 30 degrees. If you overheat Chocolate it gives a fat bloom , & is not recoverable .

We tried the Belgian chocolate in 3 varieties and also single estate chocolate, which has less sugar .

Aprons on and time to try making a choccy creation.

Templates were provided for flower, pig lollies etc , you trace the design on greaseproof paper , and draw it in chocolate ( not too thick ) #boos from audience . Twirl your stick around in the Choc till it sticks and leave to set.

Pipe the chocolate outline first, leave to set add buttons for eyes . And best side down. Here are some lollies we created .

Julia , & Bread & Roses WI members

Explaining how to make a lolly

Tracing the design

Mmm chocolate

Making the sheep lolly

Butterfly lolly chocolate

Sheep & Pig lolly Trish & Jane

Karen with lolly

chocolate buttons transfer

transfer button

chocolate transfer

Next we did Transfers, so easy . Pour or pipe melted chocolate onto the Edible transfer sheets, when set peel it off & the transfer comes off on the chocolate. You use this to make decorations, buttons, name toppers or chocolate collars for cakes or for small desserts .

Get creative with Karen Perkins Career Business Life Coach . Book a free taster session now 07971 881251 . Social media & 1:1 Blogging lessons, with cake available now .

 

Sheffield Clandestine Cake Club rocks Chocolate cake !!

We had a post Valentines cake club today, hosted by the Riverside Cafe & Bar right next to Hillsborough football stadium, home of Sheffield Wednesday. Luckily it was not a match day so we had lots of space for our cakes. It was raining otherwise we would have been out on their terrace overlooking the river.

Who ate all the cakes ?

We had 7 cakes & 9 tasters plus junior taster Violet .
Karens cake was chocolate & nocella liqueur with chocolate ganache. Using a lower cocoa content seems to make a more flexible topping ! It ws her own recipe with a CCC ganache recipe topping.

Clare made White Chocolate & Raspberry Marble cake with a crispy exterior. It was via Google from a Tesco recipe.

Sarahs Chilli Chocolate cake was from the CCC recipe book #yummy & just the right heat of chilli.

Anne made White Chocolate & Passion Fruit cake. Passion fruit drizzle topping.

Dani made Chocolate, Guinness & Kaluha cake. Topping was icing sugar,cream cheese & Kalhua .

Tims cake was Chilli & Chocolate Orange cake with fresh orange, zest & juice in the cake.

Pauls cake was a magnificently smoothly glazed Chocolate cake with meringue filling.

Here they are as we tried them all ! We had little tasters & then took large chunks home #result !!

Our next event is on Sat 25th March 2 till 4 pm. “Oh Sew Sweet ” cakes theme.

Dates for your diary
May 22nd , June 24th , July 8th ( Special ) , August at Bakewell Baking Show ( Free entry ..bring your ticket to our CCC event in the Show & get a refund if you are a baker or guest of bake & have registered) ;

Once again thanks to the lovely Riverside Cafe & Bar in Hillsborough Sheffield for hosting us today.

Any queries please e mail me on coachmekp@gmail.com http://www.karenperkinslifecoach.co.uk

Best wishes Karen xx

Skyline walking in Cressbrookdale, Derbyshire

Only 20 minutes from Sheffield, the #PeakDistrict is a fantastic place to unwind at the weekend. This Sunday we had a walk of 2 parts. First we visited Cressbrookdale to look at the cliffs, crags & birdlife. Beautiful views & wild landscapes. The weather was a little overcast to start with, however as we usually find, if you just get out there & start walking it often improves! We started at Cressbrookdale.

Walking on the edge Cressbrookdale cliffs Derbyshire

Thorn bush on Cressbrookdale cliffs

Cliff edge Cressbrookdale Derbyshire

Boots #bootieselfie Cressbrookdale Cliff Derbyshire

Little and large stiles at Wardlow, Derbyshire

Mossy walls at Wardlow, where the green showing through heralds spring.

Snowdrops near Wardlow this Spring 2017

Snowdrops in Wardlow

Walls and trees, typical uplifting Derbyshire landscape with the blue sky peeking through.

Crags at Ravensdale,  Cressbrookdale Derbyshire.

After our first walk we drove to look at the birdlife in Ravensdale, spotting jackdaws & maybe a couple of cronking ravens.

Then off to Curbar Gap, for a coffee & brownie from our favourite Jollys Catering Company & Louis the 2CV van.

Boots on Baslow Edge Derbyshire 1

Froggatt Edge from Curbar Edge in Derbyshire today

Jollys 2017

Sunset from Longshaw on the way home .

So we had a fantastic day in 2 contrasting place with overcast then bright sunny weather. Another amazing Sunday in Derbyshire, only 20 minutes from Sheffield, no wonder its called The Outdoor City . If you want to improve your work life balance book a free coaching taster or walk with me Karen Perkins! Follow me on Twitter @fabcoach or Instagram @fabcoach.If you are a business in the Peak District , Chesterfield, N Derbyshire or Sheffield join our #Networking events @DalesandPeak .

Have a great week ! Best wishes & happy walking Karen

Sunset finally complete at Longshaw 

Why Smiling is good for you !

I was asked by Juno Medical to contribute to their blog where a group of experts talk about the benefits of smiling, at the right time for you of course.

Smiling – The Curve That Sets Everything Straight

The smile itself often receives little attention, always remaining somewhat unjustly in the shadow of its big sister, laughter. Nevertheless, a smile can change our mood, brighten up our day, and as an essential part of social interaction, help us connect with other people. Research says that a smile has the power to reduce stress due to the release of endorphins. Smiling does not just affect the smiler: When we smile at a person, they will most likely smile back. Why is this so? What happens in our brains when we smile? Are people who smile happier people? We spoke to experts in the fields of happiness research, mental health, and dating and found plenty of reasons to worship our own smiles just as much as Mona Lisa’s.

“The more we smile, the better we feel”

Dr Angel Adams has worked as a clinician for over 30 years. Originally licensed as a Clinical Psychologist in the US, she is also a chartered and registered Practitioner Psychologist with the British Psychological Society.

What happens in the brain when we smile? Which neurons are activated?

Whenever we smile, we activate the “feel good” neurotransmitters in the brain such as serotonin, dopamine, and endorphins. Smiling can bring on serotonin release and acts as a mood lifter. Serotonin is found in many pharmaceutical drugs given to people who suffer from depression. Brain research indicates that smiling can produce endorphins in our brain that act as a natural morphine or opium. It’s the same good feeling we have after exercising, meditating, falling in love, or eating chocolate, to name a few. When our brains feel happy, endorphins are produced and neuronal signals are transmitted to our facial muscles to trigger a smile. This is the start of the positive feedback loop of happiness. Smiling also activates the release of neuropeptides that help ward off stress. When we smile, it can actually relax our body as well as lower our heart rate and blood pressure. Additionally, smiling helps to generate more positive emotions within us, and that’s why we often feel happier when we are around people who are happy. For example, we feel happier being around children. Children tend to smile on average around 400 times a day. The average adult only smiles 20 to 50 times.

We automatically smile when someone else smiles at us. Why is this so? How is this connected to our mirror neurons?

When we see people smile at us, it stimulates our mirror neurons, which suppresses our facial muscle control and triggers a smile. According to Marco Iacoboni, a neuroscientist at the University of California at Los Angeles, mirror neurons are a small circuit of cells in the premotor cortex and inferior parietal cortex. They are activated when we perform a certain action like smiling and also when we observe someone else smiling. These neurons clearly mirror the behavior of the person or persons being observed. As a child clinical psychologist who specializes in working with autistic children, I have learned that these kids struggle to some degree or another with understanding and empathizing with other people’s mental states, which makes it difficult for them to understand social interactions. I spend a good deal of time working with parents to learn the tools to help their child develop the emotional and neurological hardware they need to connect with others. This means a lot of practice in mirroring and smiling at the appropriate times with their child when they have trouble understanding and expressing feelings in order to build a stronger connection.

You’ve written on your blog: “By using mindfulness practices throughout the day you can actually change the patterns in your brain.” Does this also apply to smiling? If yes, how so?

The past few decades of neuroscience research introduced the concept of neuroplasticity, which means that our experiences can shape the structure in our brain. This is an exciting scientific discovery because it means we can purposely change the patterns in our brain if we focus our attention in a purposeful way. For example, people who meditate can develop more peace, joy, and focused awareness. This also applies to smiling and laughing. The more we smile, the better we feel!

What are the benefits of smiling?

There are many social and psychological benefits of smiling, using humour, and enjoying the experience of laughter. A smile and some laughter can lighten and brighten the day. Smiling and laughing together is a way to be connected. It breaks down barriers and lightens our mood. Smiling and laughing invoke feelings of happiness and joy. Laughing is uplifting and takes us to new heights where we can even gain new insights. Joy and laughter can promote creative thinking and enhance problem solving skills. Thanks to the positive feedback loop of smiling, we can alter our brain’s emotional processing pathway to feel happier with a simple smile. So, if you want to be happy, never get dressed without a smile!

“A smile can be both an expression of happiness and a pathway to get there”

Joe Hoare is a leading laughter yoga practitioner. His work activates clients’ zest for life, whether as individuals, teams or conferences.

Can we gain happiness through a smile?

Thousands of people over thousands of years have pondered how to be happy, so there are many angles and countless studies on this topic. There is no silver bullet. However, smiling does have the potential and ability to make us happier, particularly, though not exclusively, when our smile is a genuine smile or genuinely intended. Hypothetically, if the smile is a warm genuine smile of generous triumph, of overcoming adversity, of rising above circumstances, then yes, that particular smile can bring you happiness – not because of the smile itself, but as a manifestation of inner peacefulness and possibly serenity. All happiness investigators are likely to agree that inner peacefulness and serenity are parts of happiness.

What’s the connection between a smile and happiness?

A smile can be both an expression of happiness and a pathway to get there. Smiling induces biochemical changes that can lead us to enjoying the moment more, and to having an extended experience of prolonged enjoyment – i.e., the effect of smiling can last longer than the duration of the actual smile itself. The act of putting a smile on our face has a psychological dimension and in itself can bring about a mood shift and create a greater sense of well- being. This kind of well-being is in the same family group as happiness – they are sometimes closely related. It is likely that when we are feeling happy, we smile more. However, studies also show that smiling first is an effective way to feel happier. Basically, just smile warmly as much as you can, as often as possible.

What effect does smiling have on others? How are we perceived when smiling?

A smile is a universally recognized facial expression. Depending on context, we are perceived warmly when we smile. There is some interesting research from Harvard on how smiling is contagious and generates ‘pools’ of positive emotion. When done appropriately, smiling is a measure of appreciation, recognition, encouragement and support. A genuine smile might be so small it is almost invisible or so big it is a huge grin. Assuming it is done with sensitivity to and awareness of the particular circumstances, a smile elicits a warm and engaging response. We generally respond well to smiling. A warm smile is a social connector and induces a perception of genuineness, trustworthiness and empathy.

You’ve written about a laughter yoga exercise on your blog which involves smiling. Can you explain how the exercise works and what effect it has?

The exercise on my blog and Youtube channel works because of the biochemical and mood-lifting qualities of smiling. The exercise is based on a 1988 experiment by Professor Frach and Associates where they documented and observed the impact and duration of the act of smiling, even though because of how they set the experiment up, participants didn’t realize they were smiling – they were simply asked to hold a pencil in their teeth. This is the simplest smiling exercise I have found and one reason it is so good is because it is such a simple exercise – just hold a pencil in and across your teeth, no lips, for 10 seconds or more. It is a simpler exercise to understand when you see it. The best explanation of how it works and what effect it has, is by doing it. I often find that its impact is immediate when done in groups or one-on- one (Skype) sessions because people see someone else, have a chance to share experiences, and get immediate validation of the effectiveness of the exercise.

“Smiling increases people’s energy levels”

Karen Perkins is a Life, Career & Business Coach based in Sheffield UK, coaching 1:1 in person and by phone or skype globally. With a degree level coaching qualification, she loves walking, creativity & tech innovation and helping her clients have a great work-life balance.

Can the change of an attitude begin with a smile? In your opinion, is there a connection?

The smile which triggers a change of attitude can come from both coach and coachee. Just think about a time when you felt apprehensive, and as your confidence grew, you smiled with relief, growing confidence and security. Coaching training is essential, showing one how to build rapport, rise above any unconscious bias, and ‘start from a clean sheet’. Always use smiling and gentle appropriate laughter to put someone at ease, watching for cues from their body language and words. Smiling and laughter is important as coaching is about personal development, not counselling and it’s great if it can be fun, as smiling increases people’s energy levels. When someone smiles back authentically, clients often begin to mirror that back. Think about how babies respond to cooing and smiling.

Can we build personal confidence by smiling?

If clients have low confidence and self-esteem, smiling can build up the positive neural pathways in their brain. Scientists have shown that brain activity, and the release of ‘wellbeing hormones’ like dopamine and serotonin can be increased by practicing smiling. Keeping a ‘humour diary’ about 3 things a day one found funny may be helpful. Looking back over them and gently acknowledging that one can begin to find humour even in difficulty, builds a positive habit.

However, as a coach one should take their responsibility very seriously and in the initial agreement and taster always check if people have any issues around depression and their triggers. A coach should find a way using coaching tools to see what brings the patients out smiling and confident. A confidence questionnaire and laughter exercises before important events, presentations or interviews can help, for example. Appropriateness is key.

Is smiling a part of any life-coaching principle you believe in?

Researchers say their findings suggest smiling during brief periods of stress may help reduce the body’s stress response, regardless of whether the person actually feels happy or not. It’s a tool to put people at ease so coaches can use questioning skills to tease out clients real coaching goals, motivations and desire to act to achieve them. At the start of a session, my clients always feedback on any successes or blocks. Watching how they smile, tells you a lot: the laugh and smile of pleasure at success and the self-mocking smile of ‘nearly’ must try harder to help unlock actions.

Regarding the people seeking your help, does smiling play a role in your sessions?

Yes, definitely. Smiling by a coach has lots of roles like motivating, reassuring, showing interest, mirroring and building someone’s self-esteem. Change comes from careful questioning by a coach and from an authentic stance and grows naturally. People don’t like being patronized, so a coach’s smile needs to be truly authentic and with a purpose. It is advisable to always check back with yourself after a session as to whether you were effective in your coaching style.

One exercise is to practice smiling at yourself in the mirror regularly and giving self-affirmations. Exercising your smile muscles, I call it. If people are low or self-conscious, another good exercise is to randomly smile at strangers, including smiling while thanking people. This goes along with gratitude therapy and unlocks their own self-esteem. By smiling at themselves and others, it seems to unlock their self-compassion and they build on that to grow their confidence. Although this is describing a process, it sometimes happens by itself in a successful session, they do not necessarily notice it. But clients do say they feel better or more positive.

Fun and laughter can build creativity, so use cheerful motivation in your tone of voice where appropriate.

“A smile is your not-so-secret-weapon”

Ané Auret is a leading Post-Divorce Dating Coach who specializes in supporting her clients to confidently get back into dating, attract the right person for them and ultimately find love again. She is based in the UK and offers virtual coaching services to clients worldwide.

When it comes to dating, body language is very important. What can a smile signal?

When it comes to dating, and especially first impressions, a genuine smile is your not-so-secret weapon. It signals that you are interested, open to creating connection and approachable. It radiates confidence, a sense of ease and makes people around you feel good to be in your company. The combination of a warm smile, eye contact and a friendly compliment could be all you need to break the ice and start a conversation. It’s also the most natural, free and instant beauty tip you could ask for.

If you’re feeling a little unsure or anxious, just smile. The science behind a smile means that you will instantly feel more confident.

Can a smile make us more attractive? In other words, is dating easier for people who always have a smile on their lips?

Your dating success is connected to how you perceive yourself and how you feel about yourself. Somebody who is comfortable in their own skin, happy in oneself and communicates this through his/her smile, will find the dating scene easier and more fun to navigate. Your smile is worth a thousand words. It’s the most natural way of communicating inner confidence, and it’s well- known that confidence in either sex is one of the most powerfully attractive qualities you can have. Smiling doesn’t just make others feel good around us, it makes us feel good too and easier to attract and interact with a potential partner.

We live in an age of dating apps and limited attention spans, where we decide within seconds whether we find a person interesting or not. What role does a smile play, and what difference does it make?

When it comes to online dating, there is nothing more important than your pictures to create the best possible first impression. It’s important to provide a range of pictures of yourself that definitely includes at least one of you smiling. A picture with a genuine smile can create instant connection – just like you would offline. A smile lights up your eyes and shows a little bit of your personality, too. Potential matches who feel that instant connection will stick around longer to find out more.

References
Fry, W. (1979). Mirth and the human cardiovascular system. In H. Mindess & J. Turek (Eds.), The study of humor (pp. 56-61). Antioch University Press. Neuman,
Inga (2008) Brain oxytocin: a key regulator of emotional and social behaviours in both females and males. Journal of Neuroendrocon
Siegel, Daniel (2012) The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are.
Livingstone, L. (2008) A child of our time. U.K.: Bantam Press.

Superfood Cakes wow in Sheffield

Brilliant Sheffield Clandestine cake club event today, celebrating Superfoods & innovation for the New Year. Hosted by Grace Kitchen Design s Wendy & Rob steam baking pioneers at a brand new kitchen design studio at Banner Cross, Sheffield. Donations from the entry charge will go to Sheffield Alzheimer Society.

Banana & Walnut by Anne with Chocolate Banana topping. 3 super-foods in this one. Bananas contain potassium, there were also ground almonds & cinnamon in the cake. That actually makes 4 super-foods.

Chocolate & raspberry Roulade by Clare. Gluten free with 4 super-foods raspberries, strawberries, ground almonds & cocoa.

Gogi Berry & Ginger loaf by Karen P. The dried gogi berries were soaked overnight & drained. The mix was a trad 6 butter, flour, sugar with 3 eggs plus finely chopped fresh ginger . Super-food count was 4,  blueberries, gogi berries, butter & ginger.

Blood Orange cake by Karen W. Tasty ,sharp blood oranges & ground almonds are the 2 super-foods here, topped with a sticky orange caramel glaze which tasted like toffee !

Cocoa Olive Oil chocolate cake by Ruth made from the Nigella recipe. This is dairy free and with no flour is gluten free too. Super-foods are the olive oil, cocoa, ground almonds plus the fresh raspberries. Plus cream !!

Watching the food demo by Rob of Grace Kitchen Design ..sous vide steak, salmon & fresh tomato sauce all cooked fresh for us to sample before we tucked into our cakes . Steam ovens rock ! We all want a steam oven for our next oven.

Rob showed how to prepare steak, salmon & cakes in a steam oven. Before & after steak photos below.

After the demo we tucked into the cakes …  Nigellas Olive oil & chocolate cake baked by Ruth served with cream & fresh raspberries.

Karen’s Gogi Berry & Ginger cake

Clares gluten free chocolate roulade.

Annes banana & walnut cake.

Sticky orange topping.

After our tour of the kitchens we were treated to a final mini fresh pasta with sous vide tomato sauce to balance all our cakey nibbling. Once again many thanks to Grace Kitchen Design !

The next cake club is on Sat 25th Feb … Chocolate Passion  and March 25th theme to be announced. If you have any suggestions for a theme or host venue please let me know karen@kperkins.fsbusiness.co.uk Join Sheffield Clandestine cake club free at https://clandestinecakeclub.co.uk/groups/sheffield/

Contact Karen at http://www.karenperkinslifecoach.co.uk/contact-sheffield-coach.php

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