THE BASICS OF MENTAL HEALTH: EXPLORING THE NEUROSCIENCE OF THE BRAIN BODY CONNECTION (PLUS TOOLS ON HOW TO MANAGE AND PREVENT MENTAL ILLNESS)

By Sarah Braithwaite, Neuroscience-based Life and Integrative Health Coach of MindSight.

An introduction to the article

A holistic perspective on mental health explores the neuroscience of the brain body connection and practical tools to both manage and prevent mental illness. This article discusses the role of dopamine, serotonin and oxytocin in the body, and how tools such as mindfulness, human connection, purposeful living, and nutrition influence one’s state of being. Mental health, is a topic that is finally being deconstructed of its identity around stigmatization, and entering a new paradigm of understanding where people are no longer victims of a diagnosis but instead have tools to proactively manage their environment and alleviate symptoms.

The brain body connection

Recent neuroscientific evidence has made abundantly clear that our previously distorted view that the brain and body are separate entities, is in fact false. According to Dr Tara Swart, Neuroscientist and Coach, the brain and body operate within one system where neurology and physiology are both intrinsically linked. The notion that mental health is only symptomatic of what is happening in the brain, is incorrect, especially since serotonin, a very vital mood stabilizing neurotransmitter, is in fact mostly produced in one’s gut, not one’s brain. Yes, you read correctly – up to as much as 90% of serotonin is produced in the gut. Serotonin generates a sense of wellbeing which is essential to human functionality and can be boosted naturally by the consumption of fruits.

(Check out this blog on effective ways to improve your gut health).

Fascinating research by American stem cell Biologist Dr Bruce Lipton, further endorses the mind-body relationship. His medical research shows that our emotions and thoughts are altering our gene expression within our DNA sequence. New ways of thinking suggest that chronic suffers or borderline persons with depression or anxiety in addition to prescribed medical treatment, should prioritise nutrition, exercise, human connection, mindfulness, and meaning/purpose within their lives. With our perception of stress becoming increasingly challenging to manage, it is imperative for individuals to take ownership of emotional management and mental health before the arrival of a diagnosis.

(Read: 4 simple ways to manage anxiety in the workplace)

The happy hormones and their role in mental health

Let us consider the most imperative mental health game players amongst the neurotransmitters, namely serotonin already mentioned, and dopamine and oxytocin. Dopamine relates to the reward centre of the brain as we produce it when something ‘feels good’. Functional, healthy human beings rely on a constant stream of dopamine production. To obtain it sustainably one should be engaging in genuine meaningful and purposeful life activities.

Think about your career, family life, hobbies, passions – do any of these generate a sense of valuable contribution to the world, hold real significance, or feel meaningful to you? For one this may be a high-powered job, and for another a love of gardening. When we are unfulfilled with authentic meaning and purpose, our brain will search for more dopamine in unhealthy ways, which manifests as addiction and/or mental illness.

Research shows that depression is evident in retired business men and women, who’s career-less identity prompts a loss of purpose in the world. Fast ‘dopamine kicks’ are very evident in social media where a single ‘like’ of a picture can cause a cascade of dopamine rushes, however, this is short lived and dangerous to some. Sustainable engagement in meaningful activities is essential to mental health and wellbeing, and because the bulk of one’s time is spent at work or with family, these two areas should be the driving sources.

Oxytocin, is the other important neurotransmitter, produced abundantly during connections – and no, not technology connections, but real human to human connection. This neurotransmitter allows us to trust one another, which is the basis of healthy relationships. Science has shown that for optimal mental health, one should have at least two meaningful connections a day, such as a coffee catch up, a walk and talk with a friend, or a positive conversation with a coworker. As humans we are wired for connection and cannot survive without it. With technology ‘connecting’ us more than ever globally, ironically loneliness is on the rise as becoming one of the biggest contributors to mental and physical health.

Tools such as mindfulness practice, stress management, nutrition, maintaining healthy connections, and meaningful activities, are all imperative in their role of influencing neurotransmitters and biochemistry in the body. How we think, behave, manage emotions, eat, and move all have a huge impact on our production of dopamine, serotonin and oxytocin, and because of the research of epigenetics (mentioned above) we cannot solely blame our genetic history on unwanted outcomes.

Mindfulness for mental health

Mindfulness is a scientifically validated, non-associative religious practice that has transformative effects not only on mental wellbeing, but on immune system regulation and functioning of the brain. Mindfulness can reduce anxiety, and in recent studies demonstrated the successful decline in recurrent depressive episodes of diagnosed patients.

Mindfulness practice brings the central nervous system into homeostasis, improving emotional regulation, and minimizes the prominence of the fear centre of the brain known as the amygdala. Fear, anxiety and stress connected to the amygdala are influential in the delicate balance of ‘threat’ and ‘reward’ in the brain which in turn affects one’s dopamine levels and overall mental state.

Nutritional quality is vitally important to mental health in that the mind gut communication occurs via the vagus nerve, and both overall gut health and the microbiome determine factors that influence mental health outcomes.

Equally important is stress management and exercise in reducing the stress hormone cortisol, and maintaining healthy levels of dopamine, oxytocin and serotonin.

Reference List:

Chopra, D., M.D, Tanzi, R. PH.D. (2015). Super Genes: The hidden keys to total well-being. Penguin Random House UK.

Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., Urbanowski, F., Harrington, A., Bonus, K., & Sheridan, J. F. (2003). Alterations in Brain and Immune Function Produced by Mindfulness Meditation: Psychosomatic Medicine, 65(4), 564–570. https://doi.org/10.1097/01.PSY.0000077505.67574.E3

Lipton, B. H. (2005). The biology of belief: Unleashing the power of consciousness, matter and miracles. Mountain of Love/Elite Books.

Swart, T., Chisholm, K., & Brown, P. (2015). Neuroscience for leadership: Harnessing the brain gain advantage

April 7, 2020 Sarah Braithwaite Work Well Comments Off

HOW TO BE PRODUCTIVE WHILE WORKING FROM HOME: 10 TIPS TO GET THE WORK DONE

With the announcement of the 21-day lockdown in South Africa, which started at midnight the 26th of March 2020, as well as the accepted practise of social distancing and self-isolation, more and more of us are now working from home.

And let’s be honest – working from home is something many of us have been wanting to chat to our bosses about implementing more regularly. But working from home during a global pandemic can have a bit of a strange and uneasy feeling to it.

Some of us are more productive when we work from home. And others? Not so much. And that’s okay. But at the end of the day, your boss (even if you are your own boss) expects you to get the work done. It might feel like the world is coming to a screeching halt, but that doesn’t mean that deadlines don’t exist.

When you’re at work (at the office office), then your coworkers are likely to pose the greatest threat to interrupting your work. They might drop by your desk for a chat, invite you to lunch or even just frustrate you with their annoying desire to always spread the office gossip (I mean, no one really cares that Karen’s shoes don’t match her blouse, Judy).

At your home office, you pretty much become your own worst enemy. That’s because your home is loaded with distractions. And, this one is kinda obvious, no one is watching or micromanaging you. Oh, and also, you don’t have to wear pants.

That’s why we have put together a bunch of effective and simple tips to make working from home productive.

1. Replace the time spent sitting in traffic with exercise

Your morning commute no longer exists – hooray! But that doesn’t mean you should spend that extra hour or so hitting snooze and tangled under the covers. Even if it is really cosy.

Many freelancers and entrepreneurs have said that starting their day with some exercise helps their mind and body align to the day ahead. Exercise will leave you feeling energised, get the blood flowing and help you to focus throughout the day.

When you wake up, go for a walk, put on a yoga YouTube video – click on the link to check out some of our favourites, or burn some calories with an at-home workout routine – no matter what you do, just make sure you get moving.

2. Shower and get out of your PJs

It’s hard to get into work-mode when your outfit screams “bed mode.”

We’re not saying you have to put on a suit and tie, or a pencil skirt and stilettos, but having a shower to freshen up and getting changed into clothes that aren’t your track pants and oversized hoodie is a great way to get your head in the game and start your day.

After you are all fresh and clean, have a nutritious breakfast to kickstart your day and keep your mind focused on the task at hand. These Berry Overnight Oats are a great option to try!

3. Create a dedicated workspace

Now is the time to clear out some space in your house to create a dedicated working area. Instead of copping yourself up on your bed or on the couch, clearly differentiate between spaces of leisure and work in your house. This will help you to get into the right frame of mind.

4. Turn off your social media notifications

Make it hard for yourself to get distracted by social media. Turn off your notifications for Instagram, Facebook and other social media platforms on your phone. Close all social media tabs open on your computer.

5. Work when you are the most productive

Figure out what hours you are most productive and create your work schedule around those times. Some people are more productive in the early hours of the morning or in the evening. Others might prefer to work during regular working hours (8 to 5 sort of thing) to stick to their accustomed routine. Find out what works for you and create your workload to fit into those productive hours.

Expert tip: You can use your slower points of the day to get cracking on easier and possibly more logistical tasks and keep your more complicated work for when you are firing on all cylinders.

6. Create a to-do list at the end of every day for the following day

Before you finally call it a day, create a to-do list of what you need to get done the following day. Make use of digital project management systems like Monday (a super simple project management tool).

7. Create playlists for certain tasks

Listen to music that matches the energy of your projects. For example, video game soundtracks are lyric-free and can help you focus on your work.

Another great example (and one of our personal favourites) is lo-fi hip hop. Take a look at some other examples here.

8. Meal prep

There’s nothing more distracting than trying to find something to eat in a fridge that seems pretty bare. It’s a good idea to prep your meals for the week to minimise time spent in the kitchen when you could be getting important work tasks done. Plus, meal prepping will also help you ensure you stick to a healthy eating plan.

9. Take regular breaks

It’s easy to get sucked into your work and forget to take breaks. This will undoubtedly lead to burnout. Some experts suggest setting a timer on your phone for every 50 minutes. When the timer goes off, get up from your desk, close your eyes and take 10 deep breaths.

You can also use your breaks to complete a chore around the house, go for a walk (if you can leave your home) or even squeeze in a quick 10-minute yoga workout.

10. Focus on one task at a time

Multitasking is not going to help you get your work done. The more you attempt to complete various tasks in parallel, the more energy you have to invest in just tracking your task and keeping things in order. When you focus on one task at a time, you can then redirect your mental and physical energy on being more productive.

Follow these top tips to get your work done effectively while working from home!

March 31, 2020 Gemma Oberholzer Work Well Comments Off

COVID-19: 19 WAYS TO PROTECT YOURSELF & STAY HEALTHY AMIDST THE CORONAVIRUS CRISIS

Everyone is talking about the coronavirus, also known as COVID-19, and with so much information circulating around the virus, it’s difficult to differentiate between the facts, sensible precautions, overreaction and misinformation. If you are looking for expert advice, then the WHO (the World Health Organisation) is a reputable source for updates and information.

Declared a pandemic, many are claiming that the media is causing an infodemic. Whilst the majority of cases are mild, governments are aiming to slow down the spread of the disease to prevent healthcare systems being overrun with severe cases. In this blog, we outline what you need to know about the virus.

What is a coronavirus?

The CDC (Centers for Disease Control and Prevention), describes the coronavirus as a type of virus that causes symptoms of the upper respiratory system, these include coughing, a sore throat and runny nose – much like the symptoms associated with the common cold. In some cases, coronaviruses can cause more severe symptoms like issues with breathing, illnesses of the lower respiratory system like pneumonia or bronchitis, and in extreme cases, even death.

In early January this year, China and the WHO confirmed the identification of a new coronavirus. This new virus stems from several cases of pneumonia identified in Wuhan, a city in the Chinese province of Hubei, on December 31, 2019.

Interesting fact – WHO officially named the illness COVID-19. This name is short for coronavirus disease, with the “19” pertaining to 2019, the year the virus was first identified. The official name of the virus is Severe Acute Respiratory Syndrome Coronavirus 2, also known as SARS-CoV-2.

Don’t panic

Of course, with widespread media coverage, a state of the nation address in South Africa announcing the closing of schools and many public events being cancelled, it’s natural for the public to start to panic, but before you hit a flat spin and panic buy everything at your local grocery store in preparation for a doomsday situation, take a step back and take a deep breath – There is no need to panic.

To help prevent the panic and the spread of the disease, we have put together 19 facts and easy-to-follow steps for you to try and help stay safe and sane.

COVID-19: 19 ways to protect yourself and stay healthy

Get your facts straight

Don’t believe everything you read, you need to make sure you only get advice from reputable sources such as WHO or CDC.

Here are some fast facts on the virus:

According to the South African Government website for the coronavirus, as many as 82% of COVID-19 cases are mild, which means that patients only experience a slight fever, fatigue and cough.
Only about 6% of patients with the virus need intensive care.
The vast majority of people can stay at home, self-isolate and get better without any need for hospital treatment.
Those most at risk of infection include:
- Travellers to areas where there is ongoing sustained transmission of COVID-19 including Mainland China (all provinces), Hong Kong, Japan, Republic of Korea, Singapore, Vietnam, Taiwan, Italy and the Islamic Republic of Iran.
- Elderly, individuals with co-morbidities and healthcare workers

Know how the virus spreads

Experts are working on a vaccine to prevent the spread of the virus, however, there is currently no vaccine.
The virus is spread through respiratory droplets from an infected person when they cough or sneeze.
- These droplets can land on the noses or mouths or people nearby or are possibly inhaled through the lungs
- Droplets can also land on surfaces which can infect another person who touches the same surface and then touches their mouth, eyes or nose

A fascinating fact from WHO:

“Studies suggest that coronaviruses (including preliminary information on the COVID-19 virus) may persist on surfaces for a few hours or up to several days. This may vary under different conditions (e.g. type of surface, temperature or humidity of the environment).”

Know the signs & symptoms

Know what the symptoms of the virus are (Symptoms may appear 2 to 14 days after exposure)
- Fever
- Cough
- Shortness of breath
- Sore throat
Emergency symptoms include (according to CDC):
- Difficulty breathing or shortness of breath
- Persistent pain or pressure in the chest
- New confusion or inability to arouse
- Bluish lips or face

Practice personal hygiene techniques

Here’s how to protect yourself from the virus:

Regularly wash your hands with soap and water for at least 20 seconds (especially after being in a public place, coughing, sneezing or blowing your nose).
- If you do not have access to soap and water, then use a hand sanitizer that contains at least 60% alcohol. Use this sanitizer to cover all surfaces of your hands and rub them together until dry.
Cough or sneeze into a tissue or flexed elbow (then immediately dispose of the tissue)
Avoid touching your face (especially with unwashed hands).
Avoid close contact with people who are sick or have recently gotten back from a high-risk area from mid-February 2020
Practise social distancing – do not shake hands or hug other people
Do not share food and utensils
Regularly clean and disinfect surfaces (your phone is especially dirty)

Boost your immune system

Of course, you can wash your hands and practise all the safe practises in an attempt to try and avoid the virus, but your immune system, which is your body’s own natural system of defence against invading pathogens, is an incredibly effective way to prevent infection. And here’s how:

Regular exercise – you might be avoiding the gym, but that doesn’t mean you can’t get a workout in. Check out this at-home full-body workout.
Take daily supplements and vitamins – Vitamin C, B6 and E will help boost immunity and fight off infection.
Eat well – a strong body comes from healthy and nutritious food. We have a ton of recipes available on our website, check them out here (Oh, and did we mention there’s dessert too?)

Know what to do if you are sick

Important to know: Call your doctor if you think you have been exposed to coronavirus and are developing fever and symptoms. Experts advise that you call ahead before visiting your doctor to prevent the spread of the infection.

If you have recently travelled from a high-risk area, then you should self-isolate for 14 days.

Take a look at this guide on how to self-quarantine.

If you have mild symptoms, you should also self-isolate:
- Do not go to work, public areas or school
- Avoid public transport
- Stay in a separate room and use a different bathroom if you live in a home with other people

Stay informed, stay healthy and don’t panic!

March 17, 2020 Gemma Oberholzer Eat Well Comments Off

POSITIVE SELF-IMAGE: WHAT IT MEANS PLUS PRACTICAL EXAMPLES OF POSITIVE SELF-IMAGE ACTIVITIES

What is self-image?

Self-image is more than what you see when you look in the mirror. It is defined as “the idea, the conception, or mental image one has of oneself.”

Your self-image is how you view your entire being, from your thoughts, feelings, actions and capabilities.

Is self-image the same as self-esteem?

Not entirely. The two concepts of the ‘self’ are somewhat different.

Self-esteem tends to go a little deeper than self-image. Self-esteem is your overall sense of respect for yourself.

Your self-image plays a role in your self-esteem – after all, how you see yourself significantly impacts how you feel about yourself.

Interesting fact

Your self-image is based on your own unique perceptions of reality that is built over a lifetime, these perceptions will continue to change as you learn and go through life.

The dimensions of self-image

Suzaan Oltmann, an independent distributor at one of South Africa’s FET Colleges, defines the dimensions of self-image as follows:

The three elements of a person’s self-image are:

The way a person perceives or thinks of him/herself.
The way a person interprets others’ perceptions (or what he thinks others think) of him/herself.
The way a person would like to be (his ideal self).

The six dimensions of a person’s self-image are:

Physical dimension: how a person evaluates his or her appearance
Psychological dimension: how a person evaluates his or her personality
Intellectual dimension: how a person evaluates his or her intelligence
Skills dimension: how a person evaluates his or her social and technical skills
Moral dimension: how a person evaluates his or her values and principles
Sexual dimension: how a person feels he or she fits into society’s masculine/feminine norms

(Oltmann, 2014)

Why self-image is important

Your self-image can play a significant role in your success and motivation throughout your life. Having a low self-image can lead to failure and missed opportunities as you doubt your capabilities.

A healthy self-image can help you to achieve great things as you navigate through life with an assertive and positive attitude, believing in yourself to accomplish your goals.

Self-talk and self-image

Our self-image stems from our thoughts which influence the way in which we view ourselves. Self-talk is the conversation you have with yourself.

Our thoughts, or the way that we talk to ourselves, are typically a combination of negative and positive thoughts.

We all have an inner critic. This inner voice can often drive us to reach our goals (for example, when we remind ourselves not to eat something unhealthy). However, this inner voice can sometimes do more harm than good.

The impact of negative self-talk on your brain and body

The neurophysiology of negative self-talk

Source

Negative thoughts indicate to our brains and bodies that we are going through a period of stress.

This results in the increased release of catecholamines (neurotransmitters released during stress) such as norepinephrine, epinephrine and dopamine.

Prolonged exposure to these hormones can create negative psychological and physical outcomes and create a negative feedback loop.

When your inner voice is always negative, this can prolong the stress hormone exposure which can physically rewire your brain and in turn, your mental and physical wellbeing, this is known as neuroplasticity (the ability of the brain to change throughout your life).

The negative feedback loop

Prolonged exposure to catecholamines can create negative psychological and physical outcomes. The prolonged-release of these neurotransmitters can affect your mood and create a negative feedback loop between your physiology and emotions.

These changes may result in chronic inflammation of your organs and the way the body and mind operates – leading to changes in behaviour, sleep issues, metabolic (weight gain) and cardiovascular disturbances.

How negative thoughts impact your health

Negative thoughts can lead to chronic stress, upsetting your body’s natural hormonal balance.

Chronic stress can deplete the brain of the chemicals it needs to feel happy, as well as damage your immune system.

It can also lead to decreased lifespan, high blood pressure, cardiovascular disease, infection and digestive disorders.

Interesting fact – Science has now identified that stress shortens our telomeres, the “end caps” of our DNA strands, which causes us to age more quickly

The impact of positive self-talk on the brain and body

The neurophysiology effects of positive self-talk

As we know, our minds are malleable. Meaning our self-talk and self-image has the potential to mould and sculpt our consciousness and our physical wellbeing.

Source: “Because of all the research and clinical testing being done and studied regarding the “mind-body” connection, the power of positive thinking is gaining documented scientific credibility and being used and harnessed to improve health on all levels.”

What flows through your mind (thoughts and neurotransmitters) sculpts your brain in permanent ways.

Source “What we think and what we feel has the potential to directly affect our bodies.”

Studies have shown that thoughts alone can improve vision, fitness, and strength.

Some other positive effects of positive thinking include:

Faster recovery from cardiovascular stress
Better sleep
Stronger immune system (fewer colds)
Greater sense of purpose and overall happiness
Greater sense of connection to others

How to break the negative feedback loop & improve your self-image

As humans, we are hard-wired to focus on the negative in an attempt to survive, helping us to stay vigilant in a somewhat stressful environment. This leads to something known as a ‘negativity bias’.

“Our “negativity bias” means that we spend too much time ruminating over the minor frustrations we experience—bad traffic or a disagreement with a loved one— and ignore the many chances we have to experience wonder, awe, and gratitude throughout the day.”

Some tips to offset the negative feedback loop and negativity bias

Be present – Pay attention to your sense perceptions as a mindfulness technique (what is your hand doing right now, why is your foot tapping?)
Stop your thoughts from running away – Become aware of your thoughts without turning them into a runaway train – “What am I thinking? What is the conversation in my head?” Repeat this a few times.
Challenge negative thoughts – This will reduce their emotional intensity and feelings of stress and panic. So ask yourself “Is that thought really true, right now in this moment? What is the likelihood of that really happening?”
Control the next thought – You can’t control a negative thought from popping up, but you can replace it with 3 positive ones.

Practical examples of positive self-image activities

A positive self-image takes hard work and commitment. It’s an ongoing journey to improve your mental and physical wellbeing. You need to stick to it and keep going through the bad days and the good ones.

Helpful hint – Many people will stop effective practices such as yoga, meditation or deep breathing when they feel their self-image and thinking have improved. The trick is to always keep going because you never know when something might happen to trigger negative emotions and send you back into the negative feedback loop.

1. Journalling

Journal your thoughts, your experiences and whether you feel like you dealt with them in a positive way. Take notes and notice trends in the ways that you talk to yourself.

2. Identifying triggers of negative thinking and stress

Recognise what people, places and things lead to negative emotions and thinking.

You cannot change certain situations, but you can change how you react to them and prepare yourself to handle them better.

Come up with strategies as to how you will better deal with your triggers.

3. Meditation

Your self-image can become a habit when you practice loving yourself on a daily basis.

4. Deep breathing

This can be an incredibly simple yet effective technique to change your thought patterns. When you notice a negative thought, you feel stressed or anxious, simply take 5 to 10 deep breaths. Breathe in for 4 counts and out for 5. Repeat this.

5. Self-appreciation breaks

Take a deep breath, slow down and ask yourself this important question: what are 3 things I can appreciate about myself?

These can even be little things like personality traits or strengths. You can do this every morning or every evening.

6. Yoga

Yoga makes use of deep breathing and calming and fluid movements that can help lower your stress.

7. Mindfulness

Practise being mindful of your thoughts, your space, your senses and the present moment.

Source: “Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment.”

8. Mantras

Mantras are commonly used in meditation and can have some powerful effects on your self-image. By saying a positive self-esteem mantra throughout your day, this will aid in rewiring your negative feedback loop.

Here are some examples:

I embrace my happy feelings and enjoy being content as I love and appreciate myself.
I deserve to be happy and feel good every day about all areas in my life.
I feel secure in who I am, and do not need to compare myself to others.

You can permanently rewire your subconscious mind to accept these affirmations.

March 12, 2020 Gemma Oberholzer Eat Well Comments Off

Oat and Date Balls

Oat and date balls are a quick, on the go snack. Make them ahead of time and keep them around to pop in your mouth when you’re a little peckish!

Ingredients

1 cup dates
2 cups rolled oats
3/4 cup desiccated coconut
1 tbsp cacao powder
1 tbsp natural peanut butter

Method

Place dates in a pot of water and bring to the boil.
Drain the dates and put the liquid into a container and set aside for later.
Place drained dates, coconut, peanut butter, oats and cacao powder in a food processor or a blender.
Place the mixture into a bowl.
Slowly add roughly 1/4 of the date liquid to the mix (you may need a little more liquid than this, add it slowly until the mix holds its shape. If you accidentally add too much liquid add a little more of the other dry ingredients to balance).
Mix the wet and dry ingredients together.
Roll mixture into 12 balls and store in the fridge or freezer.
Roll in extra coconut if desired.
Make extra and freeze them for a last-minute snack
This recipe makes 12 balls.

Download this yummy recipe here

March 4, 2020 Gemma Oberholzer Eat Well Comments Off

CHICKEN BOWL FOR THE SOUL

You’ve heard of chicken soup for the soul, well you have to try our chicken bowl for the soul! A hearty and nutritious meal, perfect for lunch or dinner!

Ingredients

Serves 4

2 boneless, skinless chicken breasts
3 bell peppers, any colour, sliced
1 large red onion, sliced
2 tablespoons olive oil
1 tablespoon chicken seasoning
salt, to taste
pepper, to taste
1 jar tomato pasta sauce
3 cups brown rice (680 g), cooked
1 can black beans, drained and rinsed (optional)
1 can corn
1 cup grated cheddar cheese (100 g)

Method

Preheat oven to 200˚C.
Line a baking tray with foil.
Place the chicken, peppers, and onions onto the baking tray and drizzle with oil.
Sprinkle the chicken seasoning evenly over both sides of the chicken breasts.
Sprinkle salt and pepper on the bell peppers and onions, tossing to coat.
Top each chicken breast with a generous pour of tomato pasta sauce.
Bake in a preheated oven for 25 minutes.
Rest chicken for 10 minutes, before slicing into strips.
Add a base of brown rice to 4 bowls or sealed containers. Top each with a scoop of black beans, corn, additional tomato pasta sauce, cheddar cheese, cooked bell peppers, and onions, and sliced chicken.
Enjoy immediately or store in the refrigerator. Can be kept refrigerated for up to 4 days.

Download this delicious recipe here

March 4, 2020 Gemma Oberholzer Lunch, Recipes Comments Off

6 STEPS TO ESTABLISHING A REALISTIC FITNESS PLAN

The trial month of 2020 is over and as we wave goodbye to January, it’s time to remember those resolutions before they become a distant memory. Now that the January excitement has died down, the gym won’t be as busy and you can now establish a fitness plan (and stick to it).

A fitness plan doesn’t mean spending 3 grueling hours at the gym every single day with one of those hours devoted to the treadmill. A fitness plan needs to be something you’re excited about and motivated to keep up with, that’s how to remain consistent.

No matter your goals or the plan you decide to use, 2020 is definitely the year for you to smash some goals!

Why you need a fitness plan

We’ve all seen the fitness fanatics on Instagram who love to sell their online fitness plans and as much as they try and force you to believe that you simply cannot workout without one – there is a little method behind the madness.

Having a plan means you’re more likely to stick to something and you’re more likely to succeed.

Firstly, I think it is amazing that you’ve made the decision to get active and well done for taking that first step but failing to have a plan when starting a new lifestyle can result in burnout from lack of results. In the end, you’re more likely to quit so it’s time to change the narrative you’ve grown used to.

How to establish a fitness plan

First things first, we are not here to tell you what to do, you need to find exactly what works for you, this is just a guide to get you started and remind you that having a plan is the key to success.

1. Be realistic with your scheduling

We would all love it if we could workout every single day for over an hour but at the end of the day, for most of us, this isn’t possible.

I remember when I was in university, I found it so easy to make it to the gym but as life goes on, we get busier and our schedules quickly fill up with meetings, deadlines, projects and commitments (social or otherwise).

Which is why it is essential to create a schedule that you can stick to so start out with fewer days and gradually increase them as you develop a new routine or simply keep it to 2-3 days a week and move it around to suit you.

It is YOUR schedule and you don’t need to feel guilty about it.

2. Find something you enjoy

Standing in the weights section at the gym isn’t for everyone – and that’s okay! If you want to master the weight section though, this could help you.

Start trying different things out and see what works for you. Go for a run, join a yoga or boxing class or sign up for the gym. If you find something you hate, move on from it, there is no correct way to exercise and if you do something you hate, you’re more likely to give it up because let’s be honest, I’d rather lay on the couch than endure an hour and a half of running.

3. Set goals

Your goals don’t have to be based on appearance (although they certainly can be, if that’s what you’re looking for). Exercise is wonderful for both your mental and physical health too.

Take a step back and identify what you want to gain from becoming more active and write them down. Make sure you refer back to these goals every now and then to make sure you’re staying on track and just to give yourself a little reminder of what you want to achieve.

4. Start slow

One mistake you can make is going too hard on your first day. Getting active is exciting and you might want to jump in full force but by going too hard too soon, you risk injuring yourself or making your muscles so stiff that you wouldn’t want to do it again!

5. Give yourself a break

Perfection doesn’t exist and it’s so easy to get swept up in everyday life and end up missing a day or two. It’s perfectly normal and doesn’t mean you’ve failed.

All you need to do is make up for it the next time you can fit a workout in.

6. Get an accountability buddy

You might be motivated to workout but actually doing it can be a little difficult (we know the struggle). This is when having an accountability buddy comes in handy! Find a friend or family member that you can rely on to help keep you motivated and ready to smash your goals. You both can help one another make it to the gym more often than not.

This is merely a little plan to help get you started, once you’ve figured out the above, it’s time to plan your workout routines (you can look here for some inspiration!).

Getting out of the mindset of what society deems necessary and remembering your capable of anything you set your mind to is the beginning to a successful fitness routine that you can stick to!

Oh, and by the way, if you want a 12-week training plan that really works, then have a look at our Better Body Blueprint. It’s packed with healthy and simple meals, effective workouts and tried and tested advice.

February 12, 2020 Gemma Oberholzer Think Well Comments Off

A PRACTICAL GUIDE TO THE ART OF SELF-LOVE (PLUS 8 TIPS TO IMPLEMENT)

Self-love… We’ve all heard about it and we know we should be more mindful to actively engage in self-love but, and I know I am not alone in saying this, but self-love can certainly prove to be difficult.

Instagram is a haven for self-love hashtags and guides by influencers who are sometimes trying to help but for the most part, are just trying to sell their next batch of detox tea.

So where do you start? What even is self-love? This simple term sounds so easy but it can be one of the most difficult things to master.

Instead of jumping straight into some ideas on how to practice self-love, let’s start right at the beginning.

What is self-love?

Self-love is exactly what it sounds like, it’s all about loving yourself. But we don’t mean in the sense of indulging in that fourth brownie because “self-love and I deserve it”. I mean, you may deserve it but we’re getting off-topic.

Self-love is neither a synonym for self-obsession and vanity or the idea of being overly generous and self-sacrificing. Self-love is putting your happiness and needs above anything else and focusing on living a life that is authentically yours.

Self-love is truly about:

Embarking on a journey that is a little messy, unpredictable but authentic
Embracing uncertainty
Understanding your voice, the honesty of your stories and the magnificence of your being
Removing the things that hinder your speech or the hesitance in your voice when communicating your absolute truth
No longer confiding to the self-imposed beliefs and ideas that you have created about who you should be

Once you relieve yourself of the picture-perfect you and begin embracing who you are and start living a life you’re in love and obsessed with, that’s when you step into your innate power and truly find self-love.

Why is self-love so important?

Self-love can seem blown up or something isn’t of great importance but it truly is. Self-love motivates you to make healthy choices in life and live a life that you both love and are proud of.

When you hold yourself in high esteem, you’re more likely to choose things that nurture your well-being and feed your soul. These things may be in the form of eating healthy, exercising, doing things you love or having healthy relationships. Whatever it is, self-love is about finding your happiness in everything you do and surrounding yourself with people who support that.

Most of the time, when we’re being too hard on ourselves, we do it because we’re driven by a desire to excel and do everything right, all the time. This entails a lot of self-criticisms, and that nasty inner voice that constantly tells us how we could’ve done things better is a hallmark of perfectionism.

It’s time to let go of the idea of perfectionism and embrace who you are all that you’ve achieved because you really are doing amazing!

How to practice self-love

There is no one-size-fits-all approach when it comes to loving yourself. You need to find what works for you but it can be daunting in the beginning.

These are just a few tips to help you get started:

Start each day by telling yourself something really positive. How well you handled a situation, how lovely you look today. Anything that will make you smile.
Fill your body with food and drink that nourishes it and makes it thrive. For some ideas, check out this article.
Move your body every single day and learn to love the skin you’re in. You can’t hate your way into loving yourself. Take a look at this article for some guidance. Here’s a hint, if you wouldn’t say it to a friend or loved one, don’t say it to yourself.
Stop comparing yourself. This is such a tricky one but so important! Comparison is the killer of self-love. Unfollow and remove people who make you feel less than but also remember we’re on our own journies and everyone is different.
Celebrate your wins no matter how big or small. Pat yourself on the back and be proud of what you have achieved.
Take some time to relax and re-energise, we can’t love ourselves if we can barely keep up with what we’re doing. This article may be able to help with relaxation!
Practice self-care.
Step outside of your comfort zone and actively start living life!

These are just a few tips on how to get started but it’s truly up to you to let go of societies version of you and to embrace who you authentically are and fall in love with that version of yourself. Take care of yourself, you deserve it!

February 4, 2020 Gemma Oberholzer Eat Well Comments Off

NUTRIENT TIMING: THE FACTS AND THE FIBS

Have you heard about nutrient timing? Either from a fitness guru on Instagram or one of your friends who is always the first to try any of the latest and greatest health trends. The term sounds so legitimate and the way this term has been thrown around in the “fitness industry”, you probably feel like you need to know more about it.

So, let’s dive in shall we? What is nutrient timing? Is it necessary to eat at a certain time? And will it have an actual effect on your body?

Let’s take a look at the facts and fibs that surround this topic!

What is nutrient timing?

Simply put, nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. It’s supposedly very important for muscle growth, sports performance and fat loss. If you’ve ever run for a scoop of peanut butter before a workout or panicked if you forgot to have your protein shake right after a workout – that is nutrient timing.

It surrounds the idea that your body will develop better or secure better results if you eat at certain times of the day and when it is more optimal. This way of eating has been used by bodybuilders and fitness competitors for up to 50 years now and many studies have been conducted on it.

One of the world’s leading researchers in carbohydrate timing, Dr John Ivy, has published many studies showing its potential benefits. In 2004, he published a book called Nutrient Timing: The Future of Sports Nutrition. This is just one of the many researchers who believe nutrient timing is key!

But like with anything, there are some doubts about the studies, for example:

Short-term blood markers: Many of the studies only measure short-term blood markers, which often fail to measure up with long-term benefits. Have a look at this article on the matter.
Ultra-endurance athletes: Many of the studies follow extreme endurance athletes, which do not necessarily represent the average everyday person.

For these reasons, the findings in much of the research that supports nutrient timing may not apply to everyone.

When should you be eating your meals?

We don’t mean just eating morning, noon and night.

Nutrient timing extends further than just eating before or after a workout. You probably have that one work colleague who is always going on about a new “health” trend. We guarantee that some point you’ve heard, “you shouldn’t eat carbs after 6 pm” or “you should eat more in the morning and less in the evening”.

Many people think that the reason you gain more weight if you eat late at night is that you have less opportunity to burn off those calories, but this is a very basic view. It’s often assumed that our bodies shut down when we sleep, but that’s not true. Our bodies work throughout the night while our minds rest.

BUT evidence suggests that more energy is used to process a meal when it’s eaten in the morning, compared to later in the day, so you do burn slightly more calories if you eat earlier. However, it’s still unclear how much of a difference this would make to your overall body weight.

This means that it may be a better idea to consume higher quantities of food earlier in the day and focus on consuming nutrient-dense foods later in the evening. For some healthy recipe ideas, take a look at this article.

So, what do we make of this?

Here’s the bottom-line, research isn’t always perfect or conclusive. There may be some accurate points of measure in these studies but there may be a few fibs along the way too.

We’ve come to understand that nutrient timing isn’t particularly important for most people trying to look and feel better. It may be more beneficial to those whose careers are centred around working out but so many really smart and hard-working people are getting lost in the finer points of nutrient timing.

Focusing on timing your meals while consistently missing out on sleep, or vegetables or other (slightly more important) health and lifestyle factors is more of detriment to your body. The other factors will yield you far more results in a healthy lifestyle in the long run than merely focusing on the timing of your meals.

A healthy lifestyle is a holistic approach with many factors to consider, if this is something you’re concerned about or if you need more information, we’d be happy to help!

January 28, 2020 Gemma Oberholzer Eat Well Comments Off

5 STEPS TO A HAPPIER, HEALTHIER & MORE PRODUCTIVE WORKPLACE

The new decade is well underway and can I just say, I for one am incredibly excited for this year and the opportunities to come!

Of course, with the start of the new year, we often tend to hit the ground running. We all know the rush of a new year. Trying to find our feet and get back into a routine but most importantly getting adjusted and back into the swing of things at work can be difficult. As each day passes, work can become a little more unpleasant for all employees… but it doesn’t have to be!

There are programs you can put in place to improve employee health and wellness, and as a whole, this aims to help reduce sick absenteeism, improve employee productivity and enhance the overall work environment. You’re probably wondering how we’re going to do that?

Have you ever heard of an employee wellness program? Massive brands like Google and Virgin have implemented these sorts of programs into their companies and have seen the benefits in happier, more productive employees who actually want to come to work.

What is an employee wellness program?

There’s no one definition that defines an employee wellness program and there’s no right or wrong way of doing it. It all depends on the needs of your employees.

An employee wellness program is just what the name suggests. It is a plan put in place to increase the overall health and happiness of your employees. It’s a little way of showing that you as an employer care about your people. No matter the size of your company, you can start your own employee wellness program in just 5 easy steps.

Some programs focus on health education, other programs host health days where screenings are conducted and employees are able to learn more about their own health. A wellness program can be as simple as morning meditations and rewards for healthy and active lifestyles among your employees. There are many ways of implementing a wellness program.

Don’t worry if you feel a little confused or slightly overwhelmed – we can help you!

What are the benefits of employee wellness programs?

Healthy and happy employees bring an array of benefits to the workplace! Some of these include:

More productive employees

There are numerous studies that suggest a healthy lifestyle correlates with increased productivity. Don’t believe us? Next time you hit a rut, get your heart rate up (deep breathing and a few jumping jacks can do the trick!) or change your snacks to some nutritious ones and you’ll likely get back into the zone.

For more information on office productivity, read this article!

Less office stress

Too many people and companies accept workplace stress as the norm. But it leads to burnout, which can result in higher employee turnover. This is why a wellness program is important. It will give your employees a new perspective of the workplace.

Fewer colds, flu and other illnesses

Everyone knows healthy practices prevent illness. And your business will have a higher rate of success when fewer sick days are taken.

Fewer office-related injuries

Taking a break to exercise or just stretch prevents common office injuries.

Happier employees

Offering a wellness program leads to happier employees. They’ll appreciate the benefit and be generally positive because they’re leading a healthy life and they will be happier knowing that the place they work at cares about them.

Where to start

It can be difficult navigating your way through an employee wellness program to figure out the best approach and what’s suited to your employees (but that’s what we’re here for).

These 5 steps are the perfect way to get started! Let’s take a look…

1. Identify current issues

A little research goes a long way! You will struggle to improve employee health and wellness without figuring out what some of the main issues are first.

Look at time and attendance, days of sick leave taken, employee satisfaction and stress levels, as well as extended health insurance costs. Talk to both management and employees to get an understanding of where the biggest issues are.

We, at WellBe, see this as a pivotal step in starting an employee wellness program because it puts you in the right direction of what’s important and what’s needed.

2. Get input from everyone

Once you’ve found out some of the areas that need some work, chat with your employees to figure out what they’d like and what they’d what to get out of the wellness program.

It’s pointless implementing a program that no one is interested in.

3. Make a plan that fits

Now that you’ve collected your data, you can start putting a plan together. Remember to make sure the plan is aligned with your company culture so that more employees are excited to get on board! If you need a little assistance, get in touch with our team and we can help develop a personalised plan for your company and the needs of your employees.

4. Encourage employee and management buy-in

Communicate the plan throughout the office and get management involved. This way more employees will be excited to take part.

5. Track, measure and readjust

As with any workplace policy, measuring success, soliciting feedback, and adjusting accordingly will be key to the long-term success of an employee wellness program. This can be done by taking surveys or asking a variety of employees for their feedback.

It’s also a good idea to celebrate achievements; anything from recognising individual employee goals for better health to crowning winners of office challenges can go a long way towards building support around the program.

Employee wellness programs are growing in popularity by the day and for good reason. These programs are important to the happiness of your employees and the overall success of your business. These programs are a great way of showing your employees that you value them!

Some examples of effective employee wellness programs

I mentioned how your employee wellness initiative doesn’t have to be fancy and complicated. Not in the least. In fact, here are some simple solutions to improving employee wellness:

Healthy snacks in the breakroom
Healthy meals in the canteen
Walking meetings
Discounts off gym memberships for employees
Sunrise yoga on certain mornings
Challenge boards where employees can write down their health goals (run a 5km race, lose weight, stop smoking etc.) and rewards are given to those who achieve their goals.
On-site massage therapists
On-site psychologist or life coach

You can find more detail on these examples here.

The final word

We know you’re probably very busy though and the logistics of a wellness program might sound a little time-consuming but that’s why we’re here! Find out more about the employee wellness programs we do and let us know if we can help you!

January 21, 2020 Gemma Oberholzer Work Well Comments Off