The hardest part of starting up is starting out.
DIFFICULTY: EASY
Time: 5 minutes
Serves: 1
The perfect dessert to make in a hurry! Filled with all the right flavours, this vegan mug cake is the treat you need (right now).
INGREDIENTS
METHOD
Add all the ingredients to a mug & mix well. Microwave on high for 1 minute & 30 seconds.
DIFFICULTY: easy
Time: 7 minutes
Serves: 1
This very berry quinoa porridge is an easy, clean eating breakfast for busy mornings. It’s full of good-for-your-gut nutritious ingredients, leaving you feeling fuller for longer and energised to take on the day!
INGREDIENTS
TOPPINGS
METHOD
DIFFICULTY: MEDIUM
Time: 20 – 30 minutes
Serves: 4
There is absolutely no shortage of ancient grains to add to your pantry, but if you haven’t tried bulgur wheat, lockdown is definitely the time to give it a go! Rich in fibre and so easy to cook! This delicious and flavourful meal packs a healthy punch!
INGREDIENTS
AUBERGINE
BULGAR WHEAT
METHOD
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.
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.
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.
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.
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.
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.
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.
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.
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.
Diet diversity means to include a range of different food groups into your diet, and a variety of different colours.
Did you know that every food group serves a function for our bodies and provides us with different nutrients?
The colour of foods also influences the kind of nutrients the food offers. Which is why it is important to eat a variety of foods to ensure we are taking in as many vitamins and minerals as possible.
Check out another blog I wrote: THE ACT OF SAVOURING: HOW TO LIVE A MORE MEANINGFUL LIFE
I am sure many of you have heard the phrase, “to eat the rainbow”. This is an old saying that many used to encourage others to eat variety, as it results in increased fibre, vitamin and mineral intake. The colour of fruits and vegetables is created by phytonutrients – natural chemicals that help protect plants from bugs, pesticides and the sun’s harmful rays. Phytonutrients keep the plant healthy and provide us with antioxidant and anti-inflammatory benefits. So, what do the different colours mean?
As mentioned, the different food groups each provide our body with unique nutrients and functions. Daily, we consume both macronutrients (carbohydrates, fats, and protein) and micronutrients (vitamins and minerals) which serve a purpose for our body.
Another great read: THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL
Macronutrients are nutrients that are needed in our bodies in large quantities and provide our body with energy.
Micronutrients are non-caloric and provide us with vitamins and minerals to support our gut health and immune system.
Carbohydrates, protein and fat all provide us with energy.
Protein is also important for muscle growth and bone health and fat insulates our organs and assists in hormone production.
As you can see, each food group provides a unique function for our body and aids our body to work in the most efficient way.
Instead of a bowl of plain oats, change it up! Add some peanut butter for healthy fats and protein and top with fresh berries to increase your phytonutrient intake.
You can download the recipe here.
40 g rolled oats
50 – 100ml nut milk
250ml water
1 tsp cinnamon
1 tsp cocoa
1 tsp honey
1 tsp natural peanut butter
5 raspberries
Handful of granola (Woolworths carb-free preferable)
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.
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.
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.
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.
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.
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 ?
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.
By Katey Kerr-Peterson
Perhaps you’re thinking life is already busy and stressful enough as it is. How will I be productive and get everything done in a day if I’m always taking the time to ‘stop and smell the roses’?
Various studies and research show that not only does practicing mindfulness increase our ability to cope with stress, it has also been shown to increase confidence, focus, and our ability to experience joy & happiness.
A Harvard study that was conducted with over 5 000 participants, across 80 countries, showed that our minds wander 47% of the time. That’s almost half of our lives that we are distracted. The study went on to show that we tend to be less happy when our minds wander compared to when we are in the present moment.
Perhaps you already recognize that constant dialogue going on in your mind. If not, try closing your eyes for a moment and think of nothing. It won’t take long before you acknowledge just how much our minds bounce back and forth incessantly from one thought to another.
Another great read: STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS
Our conscious mind is the analytical part of our brain. It’s where we judge, plan, analyze, and criticize, and it can only process a fraction of the data it receives from all our senses. If you were to total up all information you receive every second from your sensory neurons – touch, taste, smell, sight, and sound – it would add up to around 11 million bits of information each second.
And how much do you think our conscious attention can handle? Only 60 bits per second.
Add into the mix an unprecedented growth in technology, our fast-paced and hyper-connected lifestyles result in us feeling overwhelmed and stressed. Our nervous systems are in an almost constant state of ‘fight or flight’. We act out of impulse, our minds feel blurry, unclear, and life can feel rather chaotic.
Check this out: HOW TO FUEL YOUR BODY TO POWER YOUR MIND & ULTIMATELY UNLOCK YOUR POTENTIAL
There is good news!
By practicing mindfulness, we are able to downregulate our nervous system and navigate through our lives with a greater sense of mental clarity and inner peace.
Defined as ‘the ability to focus on the present moment, on purpose, with an attitude of non-judgment’, mindfulness gives us a new vantage point so we can zoom out of the daily demands life throws at us, and are able to think more clearly.
It means moving through your day aware of what you’re doing, where you are, and who you’re with, without getting wrapped up in the inner dialogue of your mind. You allow yourself the space to think, to breathe, and to take up a role as the observer.
Ways to introduce mindfulness into your everyday life:
Studies show that practicing mindfulness strengthens our immune systems, decreases levels of cortisol (the stress hormone), as well as the size of the Amygdala – the fear center in our brains where our negative emotions & thoughts come from.
The more practiced we become at being present, the more we can open up to the richness of what life has to offer us. We can switch off autopilot and take back control in the driver seat of our lives.
And if that sounds like music to your ears, go ahead and enjoy listening to every note!
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
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.
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.