STICKY ONE PAN CHICKEN BAKE

STICKY ONE PAN CHICKEN BAKE

DIFFICULTY: EASY

TIME: 50 MINUTES
SERVES: 4

A one-pan wonder, this sticky chicken recipe is packed with good-for-you ingredients. This recipe maximises on flavour and doesn’t compromise on health benefits. Feel free to add more
veggies!

INGREDIENTS

1 tbsp sesame oil
2 onions, diced
4-6 chicken breasts or thighs
2 sliced picante or bell peppers
4 tbsp soy sauce
1 cup chicken broth
2 tbsp honey
¼ cup orange juice
3 sprigs rosemary
2 cups of chopped baby marrows

METHOD

Preheat the oven to 180 degrees. Heat olive oil in a pot over medium heat. Sauté onion, picante peppers, and chicken pieces until lightly browned and transfer to a casserole dish. Mix sauce by combining soy sauce, orange juice, honey, salt, pepper, and chicken broth in a bowl. Pour over. Add fresh rosemary, and chopped baby marrows. Toss together and bake for 40 minutes. Serve with brown rice or wholewheat couscous.

Download Your Sticky One Pan Chicken Bake Recipe Here

 

STICKY ONE PAN CHICKEN BAKE

June 4, 2020 Lunch, Recipes, Think Well, Uncategorized Comments Off on STICKY ONE PAN CHICKEN BAKE
LENTIL SWEET POTATO COTTAGE PIE

LENTIL SWEET POTATO COTTAGE PIE

TIME: 45 MINUTES
SERVES: 4
DIFFICULTY: EASY

A plant-based version of the traditional cottage pie, yet just as comforting and delicious. Perfect to warm you up and a wholesome #meatfree family meal.

INGREDIENTS

2 cans lentils, drained
1/2 punnet mushrooms, rinsed and sliced
2 carrots, grated
1 onion, diced
1 tbsp olive or coconut oil
1 can chopped tomato
2 tbsp tomato puree
½ tsp basil
½ tsp salt
½ tsp pepper
400-500 g sweet potato chunks
½ cup nut or coconut milk of choice
¼ cup grated vegan cheese or nutritional
yeast (optional)
Fresh parsley

METHOD

Preheat the oven to 180 degrees. Boil or steam sweet potatoes until soft and mash with milk. While sweet potatoes are cooking, heat olive oil in a pot over medium heat. Add mushrooms, carrots and onions, season with salt and pepper and saute until lightly golden. Add the lentils and chopped tomato to the same pan and simmer for 5 min. Add tomato puree, basil, salt, and pepper. Stir over medium heat and allow to simmer for a few more minutes. Add lentils to a baking dish and top with mashed sweet potato. Sprinkle with grated vegan cheese or nutritional yeast. Bake for 30-40 min until golden on top. Garnish with fresh parsley.

Download Your Lentil Sweet Potato Cottage Pie Recipe Here

 

LENTIL SWEET POTATO COTTAGE PIE

June 4, 2020 Lunch, Recipes, Think Well Comments Off on LENTIL SWEET POTATO COTTAGE PIE
THE ACT OF SAVOURING

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

In the busyness of life, we often feel overwhelmed and anxious. There is pressure to constantly be achieving and striving for more. We are always “on the go” and we rarely appreciate the moments that make up our day. Therefore, it is so important that we allow ourselves moments of grace – moments each day where we reflect, we are present, and we fully enjoy ourselves.  These are known as savouring moments. 

What is Savouring? 

Savouring is the act of stepping outside of an experience to review and really appreciate it. Savouring can boost your mood, relieve anxiety, keep you present in the moment and it allows you to practice gratitude. Many of us feel this pressure to constantly be productive and fill our days, but it is also equally important to allow time for rest and reflection. The act of savouring is such a powerful concept that allows you to appreciate the positive things in your lives. It is the conscious decision to enjoy moments in your life. This could be something as simple as watching a sunset, having a bath or meditating. It could be having a conversation with a loved one or accomplishing that handstand you’ve been practicing. 

Explore more: Intuitive Eating – Could It Be The Anti-diet Plan For You?

Whatever it is, it is important that you acknowledge the emotion it presents and let yourself be fully present. The act of savouring is an opportunity to take a moment to truly enjoy what you are doing; acknowledge the emotions you are feeling and be aware of what the moment brings you. 

Taking Time To Relax

Benefits of Savouring:

  1. Highlights the positives in your life.
  2. Allows you to appreciate the small things. 
  3. Boosts happiness – when you experience positive feelings, your body produces serotonin and dopamine which reduce stress and calm our nervous systems. 
  4. Makes you feel more grateful and appreciative. 
  5. Allows you to be present and achieve more from your day. 
  6. Relieves anxiety or stress. 

Savouring is that idea of literally “stopping to smell the roses”. It is stopping ourselves from moving through life too quickly and allowing ourselves to notice all the positives. It is the act of bringing ourselves back to ourselves.  

Ideas for Savouring: 

  1. Have a bubble bath. 
  2. Watch the sunset or sunrise. 
  3. Read a book in the bath. 
  4. Have dinner as a family around the table. 
  5. Go for a walk on the beach. 
  6. Yoga. 
  7. Meditation. 
  8. Eat something delicious. 
  9. Stop and smell the roses. 
  10. Wear a new scent e.g. body lotion, or perfume. 
  11. Take a mental photograph of amazing experiences. 
  12. Get creative e.g. baking, art, music 
  13. Allow yourself to engage all your senses in an activity e.g. when you cook, really smell, see and taste the food. 
  14. Outwardly express good feelings e.g. laugh out loud at a tv show or joke 
  15. Ruminate on positive feelings and share these! Do not only share your negative thoughts and complaints. 

The act of savouring is a mindfulness act. It is the conscious decision to pay attention to your happy situation. When you are experiencing a moment of pleasure, it is important to engage all your senses and fully embrace the moment. By being mindful of every detail, you appreciate the moment more and you engrain the memory in your brain. The bonus of this is that the memory can be recalled at a later stage, and the memory will evoke the same emotion as the experience previously did. 

Explore more: Real Talk: How To Handle Unemployment Anxiety And Master Healthy Coping Habits

Savouring in your everyday life

As you can see, the simple act of being present in a moment can have significant positive effects on your mood, your day and your outlook. Next time you wake up, why not challenge yourself to make a cup of coffee or tea and enjoy it in bed, rather than scrolling through social media for 15 minutes and then rushing to get ready. Why not utilise your time in traffic wisely, by actively listening to a podcast or calling a friend to catch-up (if you have Bluetooth)? Why not greet the shop assistant and thank them for their service, instead of being oblivious to their presence? The power of consciously living is so powerful and can be so simple. Do not let life pass you by, savour the moments and reap the rewards.

June 3, 2020 Eat Well Comments Off on THE ACT OF SAVOURING: HOW TO LIVE A MORE MEANINGFUL LIFE
Healthy Eating

INTUITIVE EATING – COULD IT BE THE ANTI-DIET PLAN FOR YOU?

By Andrea Bursey 

In this day and age, we are bombarded by so much information about different diet plans and often, unethical ways to drop weight quickly and reach your goals, including miracle weight loss pills, slimming coffees and teas and starvation diets. The amount of pressure is simply overwhelming. If you are feeling swamped by all of the content out there and not sure which way to turn, which diet plan is best for you and how you can reach your goals, the best method for you might be to turn your back on diets completely and consider intuitive eating. In this blog, I explore what intuitive eating means and how you can adapt this way of eating.

What is Intuitive Eating?

Intuitive eating was developed by two dietitians, Evelyn Tribole and Elyse Resch, in 1995 as a non-diet approach to nutrition where you tune into and rely on your body signals for hunger and cravings to build a healthy and sustainable relationship with food. The basis of intuitive eating is that we are all born intuitive eaters, as we grow older, external pressures such as rules and restrictions around food shape us into building opinions around eating which may impact on the types and amount of food we choose to consume. 

Focusing your energy on basing food choice and eating on internal cues like hunger, fullness and satisfaction can really retune your mindset and prevent you from feeling pressure to eat and think a certain way. 

Read more: Thriving In Uncertainty: 8 Everyday Anti-stress Tools To Take The Edge Off

 

Intuitive Eating

Why might Intuitive Eating be a better plan for me?

If you have tried every diet under the sun, and seen good results, but then as soon as you go back to normal eating you end up straight back where you started, this might be the non-diet diet for you. Restrictive diet plans may result in an all-or-nothing mentality where if you’re sticking to the plan you are on track, but as soon as you reach for a chocolate chip cookie, you may as well just eat the whole box! 

Meal plans or diets that demonize certain foods and food groups have been found to result in bingeing which, in turn, can throw you off completely and put you in a bad space mentally. Intuitive eating relies on your internal hunger and satiety signals and allows you to eat whatever you like, whenever you like, without feeling guilty. The important part of intuitive eating is to understand your internal cues, make peace with food and honour your hunger levels.

Principles of Intuitive Eating:

  1. Reject the diet mentality
  2. Honour your hunger
  3. Make peace with food
  4. Challenge the food police
  5. Respect your fullness 
  6. Discover the satisfaction factor
  7. Respect your body
  8. Incorporate exercise
  9. Honour your health through gentle nutrition

Simply put, intuitive eating is not a free-for-all eating method but rather a guide to understand your body and cues to eating. It is about building a positive, mindful, and healthy relationship with food and your body to reach a place where you are happy and comfortable with food and eating. 

While you’re here and we’re on the topic of food, check out these recipes: 

Nut Butter Banana Smoothie

Lemon Garlic Baked Salmon

 

Until next time, 

Andy 

May 19, 2020 Eat Well Comments Off on INTUITIVE EATING – COULD IT BE THE ANTI-DIET PLAN FOR YOU?
Working anxiety

REAL TALK: HOW TO HANDLE UNEMPLOYMENT ANXIETY AND MASTER HEALTHY COPING HABITS

It seems that almost every week there’s a new wave of complications to manage in the wake of the coronavirus disruption. We’ve all been put to the test and felt the impact of this change in different ways. For a lot of people, it’s required the ability to face challenges that they never could have imagined just a few short weeks ago. Perhaps one of the worst knock-on effects of this disease is the effect it has had on unemployment and what it’s done to our livelihood.

With the growing unemployment rate, a lot of people have started to feel helpless and hopeless. At WellBe we want to let you know that everything is going to be okay. In the midst of these ongoing anxieties, we’ll give you the tools to help you to maintain a strong mindset and focus on your health. Using this coping guide, you’ll be able to take the necessary steps to come to terms with job loss and figure out your next best move. 

6 ways to deal with unemployment

First, keep in mind that this is a chance for you to adapt and overcome this adversity rather simply choosing to throw in the towel. Below we’ll give you the best advice for how to deal with the disappointment of job loss, as well as some handy techniques for maintaining your inner peace and keeping your mental energy strong during this more-than-difficult time. 

1. Be mindful and manage your anxiety 

Loaded words like “pandemic”, “lockdown”, “unemployment” and “crisis” are a new constant in our everyday lives. These topics are discussed on the news, on the radio, and seem to be the overhanging topic of conversation in most of our daily interactions. As these negative connotations increasingly become a constant presence in our environment, there is much more room for negativity, hopelessness and anxiety to sink in. Especially now, with the added pressure of losing what once seemed like a totally secure job, this type of constant negativity could really hamper your mental health.

Of course, you’re allowed to feel apprehension and greater amounts of stress (that’s only expected), but it’s important not to allow feelings of negativity to become the new norm.  Intentionally making the effort to create a healthy, stress-free space and manage your internal anxieties every day is vital. This will also help you achieve a better headspace to make the important decisions about your future and asses the next steps you need to take.

Making a conscious effort to find the good in everyday’s is also an important habit to form. We know that it’s not easy but that’s why we give you access to our helpful, regularly-updated blog. Be sure to check out this handy blog about finding positivity during a pandemic. Soon you’ll be able to look towards the future with a sense of possibility and new opportunity instead of apprehension. 

2. Address the ego element

Aside from just the financial burden of job loss, a lot of the anxiety also comes from what we’ve called the ‘ego crisis’. For most people, a high portion of their self-esteem is linked to their own ideas of what defines success and achievement. That means that, for a lot of us, if we’re not breaking our backs to work 80 hour weeks, we’ve failed – but that’s simply not true! Now is the time to really introspect and think about what will give you purpose over the next few weeks. What are your main sources of happiness and in what areas of your life can you find peace and comfort? Is it work? Maybe not. Instead, it could be something that’s usually overlooked – your health, your family and your friends. 

Another great way to fight the ego-trap is to also take the time to appreciate your own qualities that you may have never stopped to acknowledge before. That could be your amazing sense of adventure, a strong work ethic or even something as simple as your sense of humour. Acknowledging those things can help you practice self-love and give you better tools to maintain your mental health. If you need a little more guidance, check out this blog for ideal activities that will help you maintain a positive self image. 

3. Keep Perspective

Guilt and anxiety are common feelings most people experience when they first lose their job. It’s easy to blame yourself or think that you did something wrong, but it’s time to give that unemployment guilt the axe. Putting the blame on yourself will only make the situation that much harder to deal with.

Please remember that it’s okay to share this struggle with others. It may seem as if the world is collapsing around you, but it’s important to remember that you’re not alone in this. Lean on your friends and family for support. Let them know any troubling feelings or frustrations you are experiencing. Most importantly, keep in mind that none of this is your fault. Due to the coronavirus outbreak, it is predicted that over 1.6 million jobs will be lost in the country in 2020. That number alone provides some perspective as to how far-reaching the consequences of this pandemic are. That’s why you have to keep your head straight and remind yourself that this will not last forever and that a set-back does not mean a game-over. 

Working anxiety

4. Direct your energy towards healthy living 

If you love exercise, put your energy and focus towards developing that passion. Devote some time everyday to trying new routines and find new ways to push yourself. First establish a realistic fitness plan and adapt your training and exercise routine from there. Another helpful tip is to try to use this time to tackle those hard-to-break unhealthy eating habits. Take the plunge – completely clean out those cupboards and chuck away all the harmful sugary foods and snacks. Try to prepare a meal plan to keep yourself on track every day and mix things up by checking out some new, healthy recipes. If you want to try your hand in the kitchen, give this lemon garlic baked salmon recipe a go.

It’s also a great idea to take at least 30 minutes a day to spend on you-time and try to self-reflect. Find a peaceful place and read a book. Being alone in a quiet space is a great way to get in touch with your body and yourself. If something like meditation has never appealed to you, check out these 8 mindful alternatives to meditation.

5. Rethink your goals

This is a chance to reassess your life, your goals and where you’d like to go from here. Be sure not to confuse uncertainty with negativity. Maybe you have a secret knack for management and some killer people skills but human resources is never something you’ve considered before because you were so entrenched in your old job? 

There are countless fields and new opportunities, and now you have the ability to actually devote time and energy to learning new skills in a way you never could before. Take some time to figure out your passions. Take a short course or higher certificate online to build on your expertise and work towards a new career pathway. Through sites such as Shaw Academy, Alison and edX, online learning is more accessible and cheaper than it’s ever better before. 

6. Spice up your CV

Especially if you have been working full-time for the same company over the last few years, it may have been a while since you dusted off your CV and gave it a revamp. Update your resume with any new valuable skills and experience you’ve picked up over this time. If you’ve created your own business, even better. 

Put the knowledge you’ve harnessed to good use. Identify any transferable skills and make yourself as marketable as possible. It could be time to apply your expertise to a different field and try something new. Remember, try to be patient if you don’t get any immediate responses. You’ve got experience and that’s the golden ticket. Everything else just takes time. 

WellBe’s got your back

At WellBe it is our personal mission to ensure that our customers receive the care and support we know they deserve. When everything else is going waywards, we know there’s one thing you can control – your health and your wellbeing. Your health is invaluable so now is the time to make lasting changes, one habit at a time. 

If you need that extra motivational push, check out our Instagram page – comment, ask questions, let us know how you’re feeling and we’ll get back to you as soon as we can. If you’d like some more information about our health hacks, wellness advice and fitness tips, feel free to contact us. We’ve here to share honest knowledge and personal experience about health and forming better habits for life.

May 12, 2020 Work Well Comments Off on REAL TALK: HOW TO HANDLE UNEMPLOYMENT ANXIETY AND MASTER HEALTHY COPING HABITS
BEEF & BLACK BEAN NACHOS

BEEF & BLACK BEAN NACHOS

A lighter version of the one-pan-wonder packed full of flavour. Black beans are high in magnesium, which relaxes the nervous system and balances stress hormones.

 

INGREDIENTS

  • 1 bag corn tortilla chips
  • 200g lean ground beef
  • 1 can black beans, drained and rinsed
  • 1/2 tsp chili powder
  • 4 green onions, thinly sliced
  • 1 large ripe avocado, chopped
  • 1/2 cup shredded cheese of choice
  • 1/3 cup chopped tomato
  • 1/4 cup chopped fresh coriander
  • Sliced jalapenos to taste
  • Salt and pepper to taste
  • 1/4 cup Greek yoghurt for serving

METHOD

Preheat oven to 200C. Heat a large greased nonstick pan over medium-high. Add beef. cook 8 minutes, stirring to crumble. Stir in chili powder, beans and green onions; cook 1 minute. Remove pan from heat. Spread tortilla chips over. Line a sheet pan with tin foil and spray lightly with cooking spray. Spread your chips in the pan. Sprinkle half the cheese over the chips. Add the beef mixture next and top with the remaining cheese. Bake for approx. 10 minutes until crisp and cheese is melted. Combine the remaining ingredients to form a salsa and sprinkle that over. Serve warm with a drizzle of tangy yoghurt.

Download Your Beef & Black Bean Nachos Recipe Here

May 6, 2020 Lunch, Recipes Comments Off on BEEF & BLACK BEAN NACHOS

DECODING, UNDERSTANDING FOOD LABELS AND MAKING THE SMART CHOICE

By Andrea Bursey (MSc. Dietetics)

These days a trip to the grocery store can be more confusing than anything – you’re faced with so many different food options with an array of exciting and appealing claims. Welcome to the “free from” era, a time when food products display more claims and callouts about what they don’t contain compared to what they do. Examples of “free from” claims are gluten-free, free from sugar, free from colourants, and the list goes on. It’s so easy to notice these claims and overlook the entire nutritional profile of a snack food or ready meal. 

How to read food labels

Food labels and nutrition tables don’t have to be overwhelming. They can be used as valuable tools to guide us in making the best choice. It’s important to understand how to read and interpret food labels and use them to your benefit. When comparing the nutritional content of food, always look at the nutritional content per 100 g – this helps you compare apples with apples. The serving size is also important to look at as this is the recommended amount that you should have in one sitting.

Health claims like “low in fat” and “fat-free” displayed on packaged foods may lead you to believe that these products are great choices, however, these foods are often loaded with fillers like sugar and carbohydrates to improve taste and texture. The ingredient list displays quantities of ingredients from the highest to the lowest amount. The closer “sugar” is to the top of the ingredient list, the higher the sugar content. Sugar is sometimes listed using other words: cane sugar, fructose, fruit juice concentrate, high-fructose corn syrup, syrup, honey, galactose, lactose, maltose, maltodextrin, rice syrup, corn sweetener and xylitol.

(Looking for a sweet snack, check out this recipe for dark chocolate peanut butter love bites – high in love and low in sugar).

The consumption of excess salt can negatively affect your health as well as result in water retention and bloating. Look out for other names for high sodium ingredients: celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt.

Avoid food products that have a very long ingredient list of unfamiliar, processed ingredients. Try to choose products with fresh ingredients and minimal additives and preservatives. A shorter shelf life also shows you that a product is a fresher and healthier option.  

 

Guideline to understanding food labels

Nutrient (per 100 g) 

Best choice:

Sodium < 400 mg 

Saturated fat < 3 g

Total fat < 10 g

Trans fat Trace/0

Sugar < 10 g

Fibre >3 g

April 21, 2020 Eat Well Comments Off on DECODING, UNDERSTANDING FOOD LABELS AND MAKING THE SMART CHOICE

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 Work Well Comments Off on THE BASICS OF MENTAL HEALTH: EXPLORING THE NEUROSCIENCE OF THE BRAIN BODY CONNECTION (PLUS TOOLS ON HOW TO MANAGE AND PREVENT MENTAL ILLNESS)
Home Office

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. 

Home Office

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 Work Well Comments Off on HOW TO BE PRODUCTIVE WHILE WORKING FROM HOME: 10 TIPS TO GET THE WORK DONE

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: 

  1. 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. 
  2. Only about 6% of patients with the virus need intensive care. 
  3. The vast majority of people can stay at home, self-isolate and get better without any need for hospital treatment. 
  4. 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

  1. Experts are working on a vaccine to prevent the spread of the virus, however, there is currently no vaccine.
  2. 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

  1. Know what the symptoms of the virus are (Symptoms may appear 2 to 14 days after exposure)
    • Fever
    • Cough
    • Shortness of breath
    • Sore throat 
  2. 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

What is a coronavirus

Here’s how to protect yourself from the virus: 

  1. 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. 
  2. Cough or sneeze into a tissue or flexed elbow (then immediately dispose of the tissue)
  3. Avoid touching your face (especially with unwashed hands). 
  4. Avoid close contact with people who are sick or have recently gotten back from a high-risk area from mid-February 2020
  5. Practise social distancing – do not shake hands or hug other people 
  6. Do not share food and utensils
  7. 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: 

  1. 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. 
  2. Take daily supplements and vitamins – Vitamin C, B6 and E will help boost immunity and fight off infection. 
  3. 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.

  1. 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 Eat Well Comments Off on COVID-19: 19 WAYS TO PROTECT YOURSELF & STAY HEALTHY AMIDST THE CORONAVIRUS CRISIS