Mental Wellness

HOW TO MANAGE YOUR MENTAL WELLBEING AMIDST A PANDEMIC

As we continue to adjust to a new way of living during the ongoing COVID-19 pandemic, many people are starting to feel overwhelmed by the distance between themselves and their loved ones, and it hasn’t been easy on individuals who are already struggling with their mental health. 

With this current global atmosphere of uncertainty and apprehension, it’s becoming increasingly important that we take the time to not only look after our physical health but to make our mental health a priority too. That’s why we want to encourage all our readers to change their outlook and start these 6 essential mental health hacks to better connect to their inner feelings and improve their mental well-being.

Covid-19 and maintaining your mental health   

By now we all know about the precautions we should be taking to keep ourselves physically healthy and protect ourselves from the coronavirus – but what are we doing to take care of ourselves mentally?

When it comes to managing your mental health, there is no one step, quick-fix solution in this journey. The good news is that there are plenty of mindful practices you can commit to every day to keep yourself mentally healthy and stay strong during this pandemic.

1. Be mindful of your environment and your feelings  

Trying to live a more mindful life begins with making a conscious effort to get in touch with yourself and your emotions. Take time to notice when your stress response is triggered and identify stress-enhancing situations. 

For some of us, having to constantly communicate on our phones, be on social media and regularly check the news for COVID-19 updates on a daily basis can take its toll. 

While it’s hard to take the right advice and slow down when you’re feeling overwhelmed, the first step is to admit to yourself that the world will not stop turning if you ignore a single DM or take a little longer to reply on WhatsApp. You may need some time to be in your own bubble and ignore the rest of the world – and that’s okay!

2. Discover your unique stress-relievers 

Since mental health is directly linked to our body’s immune system, it’s important to discover your specific coping habits which act as anti-stressors in times of rising anxiety. 

For some people, coping with stress or feelings of depression means getting out of the house and going for a long hike, a jog or a sweat-filled session at the gym. But for others, it’s lounging in the same pyjamas all day and scrolling through motivational posts on Pinterest (don’t worry – we’ve all been there). 

The point is that there’s no one-size-fits-all way to deal with stress, and it’s essential to keep that at the forefront of your mind at all times. While getting started with online therapy and doing regular meditation sessions are great ways to stay calm, it’s important to remember that your coping mechanism doesn’t have to look a certain way to others. Who says that gouging a bowl of ice great and watching reruns of The Office isn’t just as therapeutic? 

Mental wellness 101

3. Get real about your mental health 

There’s a lot of ways to answer the question, “How are you doing?”, but a lot of the time, most of us tend to steer clear of the honest answer. Instead of shrugging off your emotions, start trying to admit that you’re struggling with what is happening in the world right now. If there was ever a time where it was okay to feel vulnerable and afraid, it’s during this pandemic. 

Remember to be proud of yourself and acknowledge the work you’ve already done to try and keep your mental health in check. Most importantly, don’t be afraid to admit to others that you’ve hit some bumps in the road along the way and ask for their help getting back on track. Being honest and open about the emotions you are experiencing is a great way to load-shed your stress and get it off your chest. 

For men, doing this may be especially intimidating due to the harsh stigma around men’s mental health. That’s why it’s important for all of us to openly acknowledge any struggles we are facing and create a more open dialogue about mental health. 

4. Move your body

Part of being able to thrive during this uncertainty is to keep yourself motivated towards achieving a new goal – such as improving your personal fitness and working towards living a more healthy life. 

We all know about the healing benefits of exercise – it gets your blood pumping and your spirits up – but most of us don’t actually relish the idea of sweating inside a hot home gym all day. 

The great news is that there are all sorts of fun and exciting ways to stay fit and get home endorphins flowing. Try to have some fun by taking a new online dance class and letting loose – nobody’s looking! Or go on a hike with your friend or family for the day. Most people underestimate the healing positive effect of being outdoors in the fresh, open air. 

You’d be surprised how even a simple walk in the park or a stroll at the beach can inspire the innermost feelings of happiness and peace.

5. Give your hobbies some attention

With most of us being far from our friends and families during this time, it’s important that we focus on our inner happiness and try to do things that keep us inspired. 

Now more than ever, we need to focus on the hobbies and passions that we have often put on the shelf due to being caught up in the world of work and stress. Here’s just a few fun new hobbies you could get behind: 

  1. Hone your baking skill as and indulge your sweet tooth with this new delicious choc chip mug cake recipe. Or, if you’re looking for a heartier option, take some time to make your family a healthy home-cooked chickpea curry. 
  2. Get those makeup skills on point and give yourself some time to try that new contour tutorial you saw on YouTube. 
  3. Rearrange your home and redecorate your living room to feed the interior decorator inside of you.
  4. Put your green thumb to the test and start an adorable veggie garden outside.

6. Get yourself a furry best bud 

Lockdown can be lonely, and with thousands of pets abandoned and shelters left struggling due to the effects of COVID-19 on our economy, there are countless furry friends that could use a safe home right now. 

What’s great is that pets are proven to have mood-boosting powers and bring about a sense of calm for people who suffer from high levels of anxiety. Bringing a new friendly companion animal into your life is a sure-fire way to manage your stress in a healthy way, reduce loneliness and elevate your mood.

Studies have even found that:

  • Pet owners are less likely to suffer from depression 
  • People with pets have lower blood pressure when exposed to stressful situations 
  • Playing with pets can increase levels of serotonin and dopamine in the body which can help anxious people to be more calm and relaxed.
  • Caring for a pet can help you make healthy lifestyle changes by encouraging you to start a regular exercise routine where you take them for a walk, a hike or a run.

Health and well-being with Wellbe

Living an active, healthy life can be difficult when you are silently struggling with your mental health. At Wellbe&Co, we want strong ladies and men everywhere to stay as fit, healthy and happy as they can be – no matter what these times bring.

That’s why we strive to give our loyal Instagram followers a daily dose of motivational magic to help you stay inspired and conquer your anxieties. From updates about the latest workouts and healthy new recipes to sharing essential yoga poses that will help you approach your day with mindfulness and serenity, our priority is to give you the encouragement you need to pursue your goals. 

Join the WellBe family today to get your own daily, easy-to-implement, lifestyle-focused nutrition, training and health hacks – all while maintaining focus on your mental health. 

August 18, 2020 Eat Well Comments Off on HOW TO MANAGE YOUR MENTAL WELLBEING AMIDST A PANDEMIC
Women Power

EMPOWERING WOMEN IN THE WORKPLACE: 5 WAYS TO CREATE A MORE POSITIVE WORKPLACE CULTURE

In today’s business world, leaders can’t afford to underestimate the importance of empowering women at work. From driving innovation to boosting a corporation’s profits, the value of having strong women in the workplace is undeniable. That’s why, this women’s month, we discuss the five most important tools to help organisations everywhere strengthen their female leadership and direct the conversation towards creating a more positive workplace culture.

What is “workplace culture”?

Workplace culture is a product of individual factors that come together to create the every-day environment in an organisation. Think of it as the character or personality of your organization.

Essentially, the space in which we work is shaped by a collection of the values, attitudes, priorities, workplace practices and the type of leadership in the organisation.

Creating a positive workplace culture 

The biggest mistake most organizations make is that they let their workplace culture form organically without first defining a specific culture or environment that they hope to create. 

However, no matter how big or small the organisation, every business can take gradual steps to start making their workplace a space that encourages and empowers women, and one that is mindful of creating new practices that support female career advancement.

1. Amplify the female voice  

In an interview with BBC News, Facebook’s VP, Nicola Mendelsohn, noted that women’s voices are often overlooked in the workplace, saying that “Women get interrupted a lot, or people talk over them. I think there is an element that happens in the workplace where we actually condition women not to speak.” 

That’s why it’s essential that organisations encourage open dialogue in the workplace. By providing opportunities for women to have their voices heard, your organisation can help women to educate the rest of the office and allow them to begin to form the type of workplace culture that they’d like to see themselves. 

In practice, your organisation can offer workplace training on topics such as implicit bias, inclusion and diversity. Some employees may have never heard of these topics before, let alone critically analyzed them in the workplace. This is a great way to continue to bring the experience of women in the workplace to the forefront of the conversation. 

2. Listen and learn 

Creating a positive workplace culture is about allowing women to express themselves openly, without fear of judgement. One of the main ways workplace environments can be damaging to female employees is when men in leadership positions try to discredit female voices using tactics such as “tone policing” or by “derailing” the conversation. 

This is basically when men try to take focus away from real issues female face in the workplace and put it on the way they choose to express this issue and the tone of voice they use. At its core, this suggests that women have to distance themselves from their emotions in order to be heard, and it allows men to define the terms of the conversation. 

That’s why it’s absolutely essential that leaders openly acknowledge their female employees’ experiences in the current workplace culture rather than dismissing the conversation out of fear of criticism.

3. Encourage female leadership

Promoting strong, deserving women to prominent management roles is a great way to create a more positive workplace culture. It also sets a valuable precedent that says, “Yes! Women can hold leadership positions in our organization.” 

Gender diversity in the workplace is an essential factor in creating positive results such as bringing in new perspectives, making firms more productive and widening the talent pool. It also tends to signal a more attractive work environment and a positive workplace culture to other potential female employees.

Diversifying management and ensuring female representation also gives women the ability to provide valuable input when it comes to important decisions about the organisation’s policies and practices that will affect the day-to-day lives of every female at work. 

4. Equal wages for equal work and experience 

It’s only natural; we all love to be rewarded and recognized for good work. In fact, one of the leading factors encouraging motivation in the workplace is something called the Incentive Theory of Motivation. 

According to leading psychologists, most people work harder and stay at higher levels of motivation when they are inspired by external reinforcements such as the possibility of promotion, higher wages and an opportunity for growth. 

Equal pay is one of the most important parts of creating a space where employees feel valued. Women can’t thrive in the workplace or reach their full potential if they feel that the strengths they bring to the workplace are not recognized and that they are not equally rewarded for their contribution to the team.

5. Support professional development 

Creating a safe and open relationship with female employees in the workplace is a real sign of progress, but it’s also important to go a step further and actively provide opportunities for women to grow their skills and enhance their professional development in the workplace. 

For example, by creating a mentorship programme for women in the organisation, female employees can shadow other women in leadership roles and build relationships with strong female examples. For most women, seeing another woman in a position of authority is empowering and encouraging, and it is also crucial for better career advancement and professional development within the company. 

Your organisation could also consider offering female employees the chance to attend conferences or workshops relevant to the leading practices in your industry. It’s a great way to help them gain some practical experience while developing the skills needed to move up in the organisation. This could be anything from funding external skills development courses to offering leadership training programs which will equip them with the tools to jump-start their career. 

Strong Women

Women at WellBe 

WellBe&Co strives to empower women by helping ladies everywhere to become their happiest, healthiest selves. WellBe is a corporate wellness company that specializes in easy-to-implement, lifestyle-focused nutrition, training and health solutions.

We know that no two women are alike. That’s why we provide nutrition advice, training programs and supplement advice tailored to your individual needs, goals and personal preferences.

Our WellBe family believes that women who support other women should be every organisation’s ultimate goal. So, if you’re feeling a little unmotivated, simply join our WellBe Instagram community made up of prominent women in the fitness industry where we share daily tips, tricks and motivational messages so that we can all improve and grow together.

Follow our regularly-updated, informative blog posts for guidance on topics that deal with everything from workplace productivity to the art of living a more mindful life. And, while you’re at it, why not take a look at our simple set of recipes that will have you eating clean in no time?

Start the learning journey today and you’ll be your healthiest self both at home and in the workplace in no time. 

August 5, 2020 Eat Well Comments Off on EMPOWERING WOMEN IN THE WORKPLACE: 5 WAYS TO CREATE A MORE POSITIVE WORKPLACE CULTURE
Staying Motivated

HOW TO USE THE INCENTIVE THEORY OF MOTIVATION TO YOUR ADVANTAGE

What really drives your actions? Most people don’t actually know what prompts, guides and sustains their goal-oriented behaviours in every-day life. 

Research shows that extrinsic incentives and seeking external rewards might be the most powerful motivator to encourage individuals to perform certain tasks and actions every day. Understanding what forces are behind your actions can help you better maintain motivation and level-up your productivity to its maximum. 

So, what exactly is the incentive theory of motivation?

According to leading psychologists, most people work harder and stay at higher levels of motivation when they are inspired by external reinforcements. That’s where the incentive theory comes in – one of the primary motivation theories that deals with human behaviour and action. 

Alternatively called the Reward Motivation Theory, this theory provides an explanation for human behaviour that suggests that productive behaviour is promoted by a desire for outside reinforcements or incentives rather than internal desires. Essentially, people are more likely to behave in a certain way if it will bring about a greater chance of an external reward.

A simple example: an employee might work harder due to the incentive of earning a bonus. Their motivation is their desire to receive this reward.

But, keep in mind, there can be negative incentives too. People are generally pulled towards rewarding actions but pushed away from actions that might lead to negative consequences. For example, you might be more motivated to show up to the gym on the days you feel particularly sluggish due to the negative impact it will have on your progress if you don’t.  

So, as you can see, it works both ways. The important thing is to figure out exactly which incentives work for you and how you can use these reinforcements to boost your productivity in your own life.

Motivation 101

How can you use this to your advantage? 

While both positive and negative reinforcement is effective, at WellBe we like to focus on positivity and optimism when fostering strong motivational habits. Below we focus on some great tips and tricks that will help you learn to self-motivate, be more productive and avoid motivational burn-out.

1. Staying motivated at work 

The important thing to remember is that incentives only become powerful if you place personal importance on the reward. That’s why, before setting your mind on any task, it’s important to identify your core values. Determining your unique core values can help you understand what kind of incentive you respond to best.

For example, consider the reward aspects of your desired job. Rewards could be obvious, such as higher pay, praise or professional development. These rewards can also be more subtle – such as being motivated to do work that evokes feelings of pride and achievement, or working hard at a job that makes you feel as if you’re doing meaningful work. 

This is especially important for people who are working from home and whose current motivational levels might be at an all-time low. By drawing on these personal gains, you’ll be more inspired to work hard, achieve more and maintain your focus on your work-related goals instead of getting stuck in the lockdown slump.

2. Staying motivated in your fitness journey 

When it comes to fitness, everybody’s goals tend to vary and can range from a desire to live a healthy life to a strong dedication to achieving a personal fitness objective or sporting goal. Whether it’s trying to reach your fastest time yet or simply staying dedicated to hitting the gym at least twice a week, it’s important to decipher what your major source of external reinforcement might be. 

Keep in mind that not all incentives are created equal. That means that it might take some real reflection on your part to discover what really inspires you to take action and which rewards you find motivating. Once you figure out your primary external reinforcement factors, you’ll truly be able to run further, push harder and unlock your full potential.

3. Staying motivated when maintaining mental health and happiness

While it may seem counterintuitive, a lot of people need to develop real discipline and daily self-motivation habits to take the necessary small steps to achieve their own happiness everyday. 

In this day and age, setting aside time for yourself and personal reflection takes some practice. Step away from the screen, put down your phone and give yourself a chance to breathe. Dedicating just a few minutes a day to completely detaching from the world of work and daily home-life stresses can actually make you more productive in the long run, as well as ensure a more balanced outlook and encourage mindfulness.

So, take the time to go for a run, take a long hot bath, bake some sweet treats in the oven or even try a few sessions of online therapy to get more in touch with yourself and your current stresses at this time. What greater motivational incentive is there than ensuring your own health, happiness and mental stability ?

How to stay motivated with WellBe

We know staying motivated during lockdown can be tricky. With most of us working from home and still self-isolating, it’s hard to keep the enthusiasm levels high and our stress levels low. That’s why we’re here to help. 

At Wellbe, we want to inspire you to be the happiest, healthiest and strongest version of yourself that you can be – no matter what obstacles you face. That’s why we share our top motivational tips, healthy recipes and mindful yoga sessions with our loyal followers on WellB&Co’s Instagram page every day. 

Join our WellBe community and discover our series of helpful blogs and motivational messages to keep you focused on your health and wellness goals. 

Our Wellbe team is here to help you start living a life that is truly Happier. Healthier. Wellthier.

Contact us for more information about our exercise and training advice, wellness plans and better body blueprint program.

July 21, 2020 Uncategorized Comments Off on HOW TO USE THE INCENTIVE THEORY OF MOTIVATION TO YOUR ADVANTAGE
Chocolate Oat Bowl.

CHOCOLATE OAT BOWL

DIFFICULTY: EASY

TIME: 10 MINUTES

SERVES: 1

Is there anything better than a warm and delicious bowl of oats in the morning? Add chocolate to that mix and you have the perfect winter warmer combo!

INGREDIENTS

40 g oats, cooked in water
100 ml of nut milk of choice
1 tsp cinnamon powder
1 tsp cacao powder

Toppings:

Nut butter
Seeds
Fresh fruit
Maple syrup or honey

METHOD

Blend the cooked oats in a blender and top with toppings of choice.

Download Your Chocolate Oat Bowl Here

 

July 9, 2020 Eat Well Comments Off on CHOCOLATE OAT BOWL
Pasta alla Relish

PASTA ALLA RELISH

DIFFICULTY: EASY

TIME: 20 – 30 MINUTES

SERVES: 1 – 2

This meal is wholesome & full of plant-based deliciousness, perfect for meat-free Monday. A fun twist on your classic pasta dish and using chickpea pasta is high in protein, great for your gut and for your health!

INGREDIENTS

40 g chickpea pasta e.g. happy earth people
1 large whole fresh tomato
1/2 red bell pepper
1 tsp oregano
1 Tbsp tomato puree
½ – 3/4 cup vegetable stock
Half a medium-sized aubergine
Salt & pepper to taste
Sprinkle of seeds of choice
Chilli flakes, optional

METHOD

Preheat the oven to 200 degrees. Cut the tomato in quarters and place the tomato and red bell pepper in a baking dish with oregano, olive oil, salt and optional chilli flakes. Cook it in the oven for 40 mins. While the tomato and red pepper is in the oven, cut the aubergine into slices and fry the aubergine in olive oil until it starts to caramelise. Remove the tomato and red pepper from the oven and blitz together with tomato puree. Add the sauce to the aubergine and cook with vegetable stock for 10 mins. While the sauce is cooking, heat the pasta as per packet instructions. Place the pasta in the bowl, top with the homemade sauce & sprinkle with seeds, salt, pepper and enjoy.

Download Your Pasta alla Relish Here 

July 9, 2020 Lunch, Recipes Comments Off on PASTA ALLA RELISH
Chickpea Curry

CHICKPEA CURRY

DIFFICULTY: EASY

TIME: 30 MINUTES

SERVES: 4

Chickpeas are a rich source of vitamins, minerals and fiber and a variety of health benefits, such as improving digestion. Being a plant based meal, this curry is great for your gut and sure to warm you up! Chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

INGREDIENTS

1 tin chickpeas, drained
1 yellow onion, diced
1 tin coconut milk
1 tin chopped and peeled tomatoes
1 tbsp each curry powder + turmeric
1 tsp each cumin powder + paprika
1 tbsp each grated ginger + crushed garlic
1 lemon (juice squeezed)
1 tsp honey (optional) (use sugar if vegan)
2 handfuls of spinach
100 g mushrooms, chopped
Salt, pepper and chilli flakes to taste
Serve cooked brown or Basmati rice and
fresh chopped coriander

METHOD

Cook the rice as per packet instructions. Mix all the spices together and fry in a large pot with the onion, garlic and ginger in olive oil for 2 minutes on a medium heated stove top. Add the chopped mushrooms and chickpeas and fry for a further 3 mins. Add the tinned coconut milk, tinned tomatoes and allow to simmer for 10 minutes, stirring occasionally. Add the spinach, lemon juice and honey. Stir all together and allow to simmer for a further 10 minutes. Season to taste. Serve with cooked rice and chopped coriander.

 

Download Your Chickpea Curry Recipe Here

July 9, 2020 Eat Well Comments Off on CHICKPEA CURRY
MOTIVATION

STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS

We know it’s hard to stay motivated, but it’s even harder to get your head in the game when you don’t have the right inspiration. False facts about what it takes to make your goals a reality could be sabotaging your self-improvement journey and preventing you from achieving your personal objectives in the workplace and at home. From the idea that money is the ultimate motivator to the strategy of playing the waiting game, this week we debunk the most common motivation myths surrounding success. 

What are the top myths about motivation?

Myth #1: Visualizing success

Many people are told that if they can just picture themselves reaching their goals, they can achieve it. If you can imagine yourself as fit and healthy, or visualize the day that you finally get that sought-after promotion, then you’ll be one step closer to achieving success.

The reality: A lot more work goes into achieving your dreams than just imagining a victory. Simply visualizing success can be counterproductive and oversimplify your goal-attainment strategy. Remember,  it’s always important to keep a positive attitude and strong mindset, but don’t let that overshadow the actual work needed to gear you towards where you want to go. 

For example, many people may spend so much time visualizing getting fit and healthy that they never actually take the necessary, practical steps, such as tweaking their diet or starting to exercise.

Myth #2 Money is the ultimate motivator

For most people, money considerations seem to be at the top of the list when it comes to career choices and personal decisions. Many people still believe that the possibility of making money is the main incentive that encourages individuals to meet their targets and produce better work. 

The reality: The motivation of money will quickly die out. If you place too much importance on financial gains, you may lose the passion you have for your work or for achieving that particular wellness or fitness goal you’ve been working towards.

This can leave you feeling more unmotivated than before. You’ll quickly find that your reasons for working so hard aren’t concrete, and if they don’t align with your personal goals and your own happiness, your determination to put your best foot forward will take a knock. 

Myth #3 Nothing is more motivating than fear

Some people believe that fear can be used to ignite your work-drive and help you achieve your fitness, personal or work goals quicker. The fear of losing a job or a source of livelihood, or the fear of sickness and illness due to living an unhealthy lifestyle, may motivate many people to change their daily choices and work towards self-improvement.

The reality: Fear’s power is short-lived and its motivational push is only temporary. In fact, research shows that positive reinforcement is usually more effective than fear when it comes to building and maintaining motivation.

Over time, fear creates a stressful, unhealthy environment instead of a positive driving force which builds your self-esteem and provides encouragement as you achieve your step-by-step goals.

Wellness

Myth #4 Overworking yourself 

Many people glorify the idea of working too hard. Working all hours of the night, not getting enough sleep and juggling home and work responsibilities all at once is seen as a must-do for anyone worthy of achieving success and setting themselves above the rest.

The reality: Being overworked can drastically inhibit your performance and stop you from ultimately unlocking your full potential. Whether it’s achieving your dream job, reaching your ultimate fitness goal or excelling at a hobby, it’s important to maintain a healthy balance. Work hard, but remember to reward yourself with time off and a small treat every now and again.  

Myth #5 Playing the waiting game

Many people believe that you have to wait for the exact right moment, pinpoint the perfect opportunity and wait for a specific inspiration in order to get motivated and start the journey to success. 

The reality: Success is not about luck, and motivation does not come and go randomly. Staying motivated is a continuous  process  that requires constant thought and mind-maintenance every day. The key is to create your own motivation, don’t wait for it.

Sit down and make a step-by-step plan for reaching your goals. Find like-minded people to help you stay motivated. Why not join a fitness club or enlist the help of a professional society for better career advancement? 

And don’t forget the most important part – always inspire yourself with small rewards for achieving every goal along the way.

Myth #6 Being smart makes up for motivation 

Some people believe that being naturally smart or gifted means that staying motivated is not that essential. A lot of people rely on their intelligence alone to get them where they need to go and trust that they’ll achieve success regardless of the energy they direct towards finding inspiration and keeping themselves motivated.

The reality: Being gifted is not enough. Hard work and planning is a necessary tool for success. Researchers have actually found that intelligence is not always a good predictor of real achievement. However, with self-motivation strategies and your own passion driving you, you can never go wrong. 

Myth #7 Only some people are real “go-getters” 

Some people believe that you are either born to achieve great things or you aren’t. Often people will describe someone as a born “go-getter” – someone who can achieve anything they set their mind to and is naturally gifted when it comes to paving a path towards success.

The reality: having the right attitude and developing a strong work ethic takes time, and there’s no use being hard on yourself if this requires a bit of practice. People don’t automatically have a strong motivational streak or lack one.

It all comes down to your own  passion for achieving your goals. The effort you devote to bettering yourself everyday and the small steps you put in place make you that much closer to reaching your goal every time you leave your home or office.

Key Takeaways 

  • There is no one-step trick to finding motivation. Staying motivated is a constant process and it can’t be achieved overnight. 
  • Hard work, a balanced lifestyle and strong incentive for achieving your goals outweighs any quick-fix motivational strategy. 
  • Finding your own personal inspirations and having a strong commitment to your goals can be the biggest deciding factor when it comes to staying motivated for the long-term or losing your enthusiasm over time.

Still in need of some inspiration? Check out our Instagram page for some motivation magic. Our daily posts will give you the encouragement you need to pursue your goals, discover new health hacks and stay motivated everyday. 

If you’re looking for any more friendly tidbits of advice, you can also take a look at our helpful blog page that discusses the most up-to-date health and wellness developments as and when they happen. 

July 7, 2020 Eat Well Comments Off on STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS
Men's Health

DEBUNKING THE STIGMA SURROUNDING MEN’S MENTAL HEALTH: HOW TO REACH THE ROAD TO RECOVERY & WORK TOWARDS HEALING

A brief overview

The importance of men’s mental wellbeing has often been overlooked due to the long-existing stigma surrounding men’s mental health. This men’s health month, we want to go deeper into dissecting ideas about masculine roles and gender norms and the way in which this affects the happiness, health and mental stability of men of all ages. 

From turning to community support to trying new ways of doing therapy, there are some really beneficial daily practices that could help men struggling with mental illness everywhere. All that’s needed is an honest and open conversation about mental health struggles and how to start the healing and mental health management process.

Why has men’s mental health been overlooked?

For many people, depression, anxiety or any other disorder is seen as a sign of weakness, and this image is reinforced through everyday behaviour in society, as well as the way we bring up men in our society. From a young age, boys face different emotional expectations than young girls do, and they are given limits as to how they should feel and a quota for how much emotional vulnerability is acceptable.

This life-long fear of being vulnerable has created an atmosphere of toxic masculinity and there seems to be a culture where men are brought up to be strong and keep quiet, even when it comes to real difficulties or obvious signs of mental health struggles. The burden of these societal pressures often stop men who are struggling with real issues from accessing the right resources, reduces their opportunity to seek comfort in community support and prevents them from openly talking about these issues to a professional or loved one.

Help & Support 

These dysfunctional expectations in our society are impacting our health and wellbeing in really serious and often unnoticed ways. Rising suicide and depression rates have been recorded over the last few years and, not only are these pressures weighing on our population’s mental health, but these pressures are also affecting the physical health of men across the globe. For example, there has been an increasing amount of research that points towards a link between high blood pressure and anxiety – which can cause very real and very serious health risks. 

As a society, it is our responsibility to address and eliminate this stigma altogether. Both men and women alike need the space to connect with their inner emotions every day and start implementing small practices in their daily lives that will help them achieve a more mindful outlook and better balanced when it comes to their mental health. 

So, what can we do as a society to encourage healthy ways to heal and give men access to the support they need – without judgement, fear or any type apprehension?

Men’s mental health organizations

Mental health organizations are one of the best resources for men facing mental health struggles. By donating to these organizations or simply recommending one of them to a friend facing mental health struggles, we can encourage the men in our society to access help when they need it – judgement-free. 

These organizations allow men to reach out and connect with other men in the same circumstance who are facing similar struggles. Below are some of the most accessible sites that provide support and give men the right tools to take action and begin the healing process: 

  1. The Men’s Foundation 
  2. Movemebr.com
  3. National Institute of Mental Health 
  4. HeadsUpGuys
  5. SADAG

Focusing on wellbeing and mind maintenance 

Over the years, research has uncovered a clear relationship between lifestyle behaviours and mental health, and it’s a lot stronger than most people think. Harmful lifestyle behaviours – such as excessive eating, alcohol addiction or sleep deprivation – have a strong correlation to the development and exacerbation of depression. 

This means that encouraging healing lifestyle habits every day, while slowly eliminating the existing stigma surrounding mental health, are two of the most immediate ways to help men struggling with mental health and anxiety to live a happy, balanced life while getting the help they need. 

Men's Health

Below are the 5 most important lifestyle behaviours for maintaining good mental balance: 

1. Essential exercise

The most important lifestyle behaviour that most researchers focus on is the relationship between exercise and depression. 

According to Mayo Clinic, a strong exercise routine and daily workout can relieve the symptoms of depression and anxiety tenfold by releasing good endorphins, inspiring social interaction and helping men gain confidence in themselves and their physical ability. 

Explore more: 1 PIECE OF EQUIPMENT. 10 MOVES. ALL THE SWEAT

2. Turning to community

Although friends and family may not understand exactly what someone facing mental illness is feeling, they are still an unbelievably necessary support system and, for most men, these daily social interactions with the most important people in their lives are vital. Friends and family are a key part of the health and mental wellness journey. 

They also play a large part in helping men battling mental illness to start living a more meaningful life by giving them the comfort of knowing that there are people standing behind them as they begin the process of learning to manage their mental health in their own time. 

3. Talking to a therapist

Talking to a therapist weekly (or even daily) can make a world of difference. A licensed professional knows how to tackle these types of problems and manage anxiety, stress or symptoms of depression in ways that most of us are not able to think of on our own. 

Trying therapy is not just about opening up and sharing with another person, but it’s also about developing helpful, life-long strategies that can better equip those living with anxiety or depression to deal with these struggles and live a happy, healthy life at the same time.

Some men may even want to try online therapy – it’s easy, more accessible and lets anyone connect to a source of support without leaving the comfort of their home.

4. Getting enough sleep

Getting enough sleep can single-handedly change the way anyone approaches the day. Fatigue from sleep deprivation can worsen the symptoms of depression, negatively impact your mood and cause anger or impulsivity. A lack of sleep also makes controlling and working through emotional reactions much more difficult. Sleep deprivation alters some parts of the brain over long periods of time, which means it prevents your brain from forming the right pathways that it needs to perform and function for the next day. 

Strategies for getting enough sleep include turning off your TV and phone early in the evening, avoiding mind-altering substances like alcohol or addictive substances like nicotine and keeping the same sleep schedule on weeknights. These small changes could help develop a more consistent sleep schedule and drastically improve your quality of life. 

Explore more: THE ACT OF SAVOURING: HOW TO LIVE A MORE MEANINGFUL LIFE

5. Healthy eating

There is a strong link between diet and mental health. While healthier foods and proper nutrition increase energy, diets high in refined sugar and fats can be harmful to the brain and magnify the symptoms of mood disorders. It’s quite a complicated process but, essentially, the mood mediator – a neurotransmitter called Serotonin – is produced in the digestive tract. 

Unhealthy foods can cause inflammation and take the place of the good nutrients which your body needs for proper functioning and energy. While it’s not an all-in-one cure, healthy eating can really bring everyone a step closer to feeling better and shrugging off the lethargy. It will also allow the body to better produce the chemical it needs to maintain a healthy internal balance. 

Key Takeaways 

Living an active, healthy life can be difficult when you are silently struggling with your mental health. At WellBe&Co, we want everyone to be as healthy and happy as possible. That’s why we want to encourage all our readers to change their outlook and start searching for ways that they can help themselves, their friends or their family members who may be struggling with mental illness or mood disorders to get the help they need. 

It’s clear that these desired, traditional ‘masculine’ traits have set up a generation of men who do not feel they are allowed to have a connection to their inner feelings or mental wellbeing, and, here at WellBe&Co, we don’t want to overlook this. We believe that masculine-related norms are a barrier to men’s health and mental wellbeing and that achieving mental balance and stability is vital for everyone who is currently battling with stress, anxiety depression or any other disorder. 

It’s important to reach out to friends and family, as well as look inwards and use these 5 helpful coping habits to make small changes in your lifestyle every day. Most of all, we hope everyone finds the love and support they need to ask for help. We wish you all a safe, healthy and love-filled men’s health month. 

 

June 23, 2020 Eat Well Comments Off on DEBUNKING THE STIGMA SURROUNDING MEN’S MENTAL HEALTH: HOW TO REACH THE ROAD TO RECOVERY & WORK TOWARDS HEALING
Parenting Tips

A PARENT’S ULTIMATE GUIDE TO VIRTUAL LEARNING: HOW TO MANAGE YOUR CHILD’S LEARNING NEEDS WHILE MAINTAINING A BALANCED LIFESTYLE

A brief overview

While we have all slowly started to adjust to the new way of going about our daily lives during the COVID19 outbreak, many people are still struggling to adapt to the new system of virtual learning and the added demands of being a parent with children learning at home. Parents are not only having to take on the role of caretakers while juggling the demands of the world of work, but many are also having to become teachers at home too. 

We know that the additional stress of having to guide your child step-by-step through the whole process can be taxing. 

That’s why we’ve put together this virtual learning survival guide to help you maintain balance in your personal life and achieve your health and wellness goals – all while helping your poppets learn at home. To all the parents out there, we hear you and we’re here to help.

What is virtual learning and why do parents find it so stressful?

Virtual learning is a web-based learning environment that allows students to access learning materials and resources using the internet at home. Virtual learning can often be stressful for both the parent and child, and this new way of accessing the classroom may be unfamiliar for children who are used to the type of face-to-face interaction they usually receive at school. It may be particularly difficult for the younger ones to adjust to learning with a lot less physical contact. 

This new way of learning may also create a lot of instability for you as a parent. Suddenly your regular routine has been disrupted and your carefully thought-out schedule has to expand to fit in those extra responsibilities. Virtual learning often means that parents need to put aside some time to help guide their children through the online learning process. Often, children need to be shown how to use this new technology – and you may not even know how to use an online learning system yourself yet. This can be really stressful for parents who are not naturally very tech-savvy. 

But, there’s no reason to panic yet. With a little patience and practice, the process will get easier and easier each time. The important thing to remember is not to absorb this stress. It’s essential that you prevent any unnecessary anxiety from affecting your health, your healing and your well-being. 

The two different types of virtual learning  

There are different types of online learning, each which requires a different degree of support from you as a parent. For example, fully virtual classroom classes are presented synchronously online where students and teachers attend live lessons. This means that it may require a lot less constant attention from your side as you can simply set the lesson up on the computer and the teacher will take it from there. 

However when doing asynchronous online lessons, learners are able to attend pre-recorded classes at any time of the day. While this is the most flexible system and it could help you better fit their lessons around your busy schedule, it may require you to set a more structured routine for your little one. There’s a greater need to create a more disciplined approach to learning here so that the required work gets done and lessons are not skipped or missed. So, what’s the best way to set a study-at-home schedule? 

Setting a schedule and creating a sense of stability 

Learning online at home often means that there is no set timetable or structured routine in the way that there is at school. For both child and parent, this process can be disruptive and some order might alleviate a bit of tension on both sides. By coming up with a fun daily schedule that allows time for learning, outdoor activities and playtime, it might ease some of your anxiety while giving your child the time to take a break and recharge. This gap would also allow you the space to get some of your own work done in between lessons. 

Try to make the learning process as natural as possible. Instead of trying to generate an hour-by-hour timetable, set aside a number of hours a day you’d like to dedicate to class time and allow time for activities such as sport or normal extracurriculars and maybe even have some fun baking a new sweet treat. The trick is to have reasonable expectations. Don’t put too much pressure on yourself. Some days might be really productive and other days you may not get through everything that you hoped you would – and that’s okay! 

Parenting

Challenges to learning and stress-free fixes 

Despite the new and unfamiliar challenges that come with virtual learning, there are some small tweaks you can make to your daily routine that will help you manage this new learning system with ease and make the transitions as smooth as possible. So, what are the most common learning problems children have and how do you tackle them?

1. Frequently distracted

If your child is having trouble focusing, it helps to choose a designated study space and remove all potential distractions such as toys or games that are not educational. Whether you decide to set their study area up in your office or in your living room, ensure that this place is quiet, organized and free to be used at any time. 

This doesn’t mean that the room has to be plain and uninspiring. Decorate the room with fun posters, drawing boards or stickers to make the room a place that your child feels comfortable to learn in and excited to be in. Try to make the decoration process a team effort and maybe even paint the walls a fun bright colour together. It’s been said that green is the color of concentrating, and that colour can influence learning by increasing focus. So why not give it a try?

Another idea is to try and meditate or start a daily yoga routine together with your child every morning. It’s never too early to start these types of healing and mind-management techniques. Go out into the garden, find a beautiful spot and place your yoga mats next to each other. Try to do the different yoga poses together or simply let your child sit there quietly and appreciate the sound of the trees and the birds. Meditation is the perfect tool to increase mental focus and improve concentration. This simple morning routine sets a great tone for the day and could help your child learn better later in the classroom while allowing you to have a few minutes each day where you can clear your mind and truly unwind.  

2.  Lack of motivation 

Encouraging online learning can be difficult. But there are a few easy changes that you can make to get your child excited to learn and steer clear of any resistance. Try get them more involved by creating to-do lists and let them tick off everything they’ve finished they go. This will give them a sense of accomplishment and will make them more eager to learn. You could also come up with little things to reward them every time they complete a difficult lesson – such as including more free time and playtime outside for good work. Small things like setting out some healthy snacks to boost their energy might also make a big difference. If they are feeling tired or frustrated, do some fun exercise together outside to get the blood rushing.

While a good study schedule is essential, it might be de-motivating to do the same thing everyday. It’s important to get out of the study space every now and again and have some fun. Run, take a walk or play catch outside – whatever works best for you. A change of scenery and some mild physical activity could be a real game-changer. With these simple adjustments, you’ll maintain a better work-play balance, renew energy, and allow your little ones to go back studying with a clear mind and more motivation. This time outside also gives you the chance to work on your own physical fitness and well-being at the same time.

3. Trouble understanding the content 

No child is the same and while some may adapt easily to this new way of learning, it may take some more time and practice for others. But there’s no need for this to cause a spike in your stress levels. Some confusion is only natural when it comes to something as new as this. As a parent, it’s essential to learn when to let go of these small issues and refrain from absorbing any unnecessary stress. This is the perfect opportunity to practice the art of letting go and effectively manage your anxiety. This tool could really impact your mental health positively over time. 

The secret is patience and approaching the issue with a problem-solving mindset instead of frustration. There are a variety of solutions and a whole range of available resources to assist your child if this method of learning doesn’t work for them the right way. Expand your learning resources to incorporate online tools like PBS kids and CoolMath which will give your little one the extra help they need to engage with the content by explaining these lessons in a different way. Also try looking at something like K-12’s online classes for other types of learning activities to continue school at home during coronavirus. 

Most importantly, make sure that they know they can always ask for help, and be sure to encourage them and applaud them for their progress. You’ll see, they’ll get the hang of it in no time.  

Your health and happiness 

It’s important in the midst of all the hustle and bustle of life to remember to stop and appreciate the good moments. Everyday you can make small changes to take active steps to live a more meaningful life. With the everyday stresses and a never-ending rush, these easy-to-implement, small lifestyle-focussed changes could make a real difference in the state of your mental health and wellbeing. Practices like daily exercise, positive mind training through meditation or yoga and healthy eating habits can do wonders for developing a more positive outlook.

Also be sure to put aside an hour in the day to take a hot bath and spend some time alone with your thoughts. Go into the garden with your favorite book and spend a few minutes allowing mind and body to get in sync with nature, free from any distractions. Make time to focus on your own health and happiness everyday. 

How WellBe can help

At WellBe&Co, our goal is always to help you live as healthy and stress-free as possible. We know that it’s important to try and balance your responsibilities as a parent with your needs as an individual. That’s why we want to give you the right tools to help you live a more mindful and meaningful life. 

Follow our Instagram page to get daily tips and updates about new workouts, healthy eating and inspirational messages that will get you moving towards a more wholesome way of living in no time. We also have weekly blog posts just like this to keep you motivated and help you tackle the week ahead. Our better body blueprint training guide is also a great way to get your fitness journey underway. 

Start the process of achieving a happier, healthier and wellthier you with WellBe&Co today.

June 9, 2020 Eat Well Comments Off on A PARENT’S ULTIMATE GUIDE TO VIRTUAL LEARNING: HOW TO MANAGE YOUR CHILD’S LEARNING NEEDS WHILE MAINTAINING A BALANCED LIFESTYLE
SUNDRIED TOMATO & COCONUT CHICKEN BAKE

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

DIFFICULTY: EASY

TIME: 1 HOUR
SERVES: 4

Creamy and incredibly tasty, this recipe has the right amount of protein, carbs and healthy fats and is dairy-free! A real comforting meal that is simple yet satisfying.

INGREDIENTS

500 g chicken breasts, sliced into large strips
1 cup coconut flour
½ tsp black pepper
½ tsp salt
1 tbsp. olive oil
1 onion, chopped
1 tsp crushed garlic
1 tsp Italian herbs
1 tsp dried basil
125 g sundried tomatoes, chopped
2 cans coconut milk

METHOD

Preheat the oven to 180 degrees. In a bowl, mix coconut flour with salt and pepper. Dip the chicken breasts into the flour mixture to coat. Heat olive oil in a large pan (preferably one with high sides). Add chicken breasts and brown for about 5 mins on each side. Remove chicken breasts and place into a large casserole dish. In the same pan, add the onion, garlic, and herbs. Sauté until translucent. Add the sundried tomatoes. Add coconut milk and bring to boil. Keep stirring for 15 minutes. Add salt and pepper to taste. Pour the coconut milk mix on top of the chicken breasts in the casserole dish and bake for 45 minutes. Serve with rice or wholewheat pasta of choice.

Download Your Sundried Tomato & Coconut Chicken Bake Recipe Here

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

June 4, 2020 Lunch, Recipes Comments Off on SUNDRIED TOMATO & COCONUT CHICKEN BAKE