Diet diversity means to include a range of different food groups into your diet, and a variety of different colours.
Did you know that every food group serves a function for our bodies and provides us with different nutrients?
The colour of foods also influences the kind of nutrients the food offers. Which is why it is important to eat a variety of foods to ensure we are taking in as many vitamins and minerals as possible.
I am sure many of you have heard the phrase, “to eat the rainbow”. This is an old saying that many used to encourage others to eat variety, as it results in increased fibre, vitamin and mineral intake. The colour of fruits and vegetables is created by phytonutrients – natural chemicals that help protect plants from bugs, pesticides and the sun’s harmful rays. Phytonutrients keep the plant healthy and provide us with antioxidant and anti-inflammatory benefits. So, what do the different colours mean?
Red
red fruits and vegetables such as tomatoes and red pepper have cancer fighting properties and reduce the risk of diabetes and heart disease.
Orange and Yellow
orange and yellow fruits and vegetables such as oranges, carrots and corn improve the immune system as they are rich in Vitamin C.
Green
green fruits and vegetables help to detoxify the body and can also assist in supporting the immune system. I am sure many of you heard the saying, “eat your greens” when you were younger. Your parents said this because greens are one of the healthiest foods we can eat. Green vegetables like spinach and broccoli are high in folate – an important B-vitamin.
Purple
purple vegetables such as aubergine and purple cabbage have anti-inflammatory and anti-aging properties.
Blue
blue fruits such as blueberries are high in antioxidants and are a great superfood for the body.
Benefits Of A Diverse Diet
As mentioned, the different food groups each provide our body with unique nutrients and functions. Daily, we consume both macronutrients (carbohydrates, fats, and protein) and micronutrients (vitamins and minerals) which serve a purpose for our body.
Macronutrients are nutrients that are needed in our bodies in large quantities and provide our body with energy.
Micronutrients are non-caloric and provide us with vitamins and minerals to support our gut health and immune system.
Carbohydrates, protein and fat all provide us with energy.
Protein is also important for muscle growth and bone health and fat insulates our organs and assists in hormone production.
As you can see, each food group provides a unique function for our body and aids our body to work in the most efficient way.
Recipe Ideas
Cocoa Blended Oats
Instead of a bowl of plain oats, change it up! Add some peanut butter for healthy fats and protein and top with fresh berries to increase your phytonutrient intake.
What really drives your actions? Most people don’t actually know what prompts, guides and sustains their goal-oriented behaviours in every-day life.
Research shows that extrinsic incentives and seeking external rewards might be the most powerful motivator to encourage individuals to perform certain tasks and actions every day. Understanding what forces are behind your actions can help you better maintain motivation and level-up your productivity to its maximum.
So, what exactly is the incentive theory of motivation?
According to leading psychologists, most people work harder and stay at higher levels of motivation when they are inspired by external reinforcements. That’s where the incentive theory comes in – one of the primary motivation theories that deals with human behaviour and action.
Alternatively called the Reward Motivation Theory, this theory provides an explanation for human behaviour that suggests that productive behaviour is promoted by a desire for outside reinforcements or incentives rather than internal desires. Essentially, people are more likely to behave in a certain way if it will bring about a greater chance of an external reward.
A simple example: an employee might work harder due to the incentive of earning a bonus. Their motivation is their desire to receive this reward.
But, keep in mind, there can be negative incentives too. People are generally pulled towards rewarding actions but pushed away from actions that might lead to negative consequences. For example, you might be more motivated to show up to the gym on the days you feel particularly sluggish due to the negative impact it will have on your progress if you don’t.
So, as you can see, it works both ways. The important thing is to figure out exactly which incentives work for you and how you can use these reinforcements to boost your productivity in your own life.
How can you use this to your advantage?
While both positive and negative reinforcement is effective, at WellBe we like to focus on positivity and optimism when fostering strong motivational habits. Below we focus on some great tips and tricks that will help you learn to self-motivate, be more productive and avoid motivational burn-out.
1. Staying motivated at work
The important thing to remember is that incentives only become powerful if you place personal importance on the reward. That’s why, before setting your mind on any task, it’s important to identify your core values. Determining your unique core values can help you understand what kind of incentive you respond to best.
For example, consider the reward aspects of your desired job. Rewards could be obvious, such as higher pay, praise or professional development. These rewards can also be more subtle – such as being motivated to do work that evokes feelings of pride and achievement, or working hard at a job that makes you feel as if you’re doing meaningful work.
This is especially important for people who are working from home and whose current motivational levels might be at an all-time low. By drawing on these personal gains, you’ll be more inspired to work hard, achieve more and maintain your focus on your work-related goals instead of getting stuck in the lockdown slump.
2. Staying motivated in your fitness journey
When it comes to fitness, everybody’s goals tend to vary and can range from a desire to live a healthy life to a strong dedication to achieving a personal fitness objective or sporting goal. Whether it’s trying to reach your fastest time yet or simply staying dedicated to hitting the gym at least twice a week, it’s important to decipher what your major source of external reinforcement might be.
Keep in mind that not all incentives are created equal. That means that it might take some real reflection on your part to discover what really inspires you to take action and which rewards you find motivating. Once you figure out your primary external reinforcement factors, you’ll truly be able to run further, push harder and unlock your full potential.
3. Staying motivated when maintaining mental health and happiness
While it may seem counterintuitive, a lot of people need to develop real discipline and daily self-motivation habits to take the necessary small steps to achieve their own happiness everyday.
In this day and age, setting aside time for yourself and personal reflection takes some practice. Step away from the screen, put down your phone and give yourself a chance to breathe. Dedicating just a few minutes a day to completely detaching from the world of work and daily home-life stresses can actually make you more productive in the long run, as well as ensure a more balanced outlook and encourage mindfulness.
So, take the time to go for a run, take a long hot bath, bake some sweet treats in the oven or even try a few sessions of online therapy to get more in touch with yourself and your current stresses at this time. What greater motivational incentive is there than ensuring your own health, happiness and mental stability ?
How to stay motivated with WellBe
We know staying motivated during lockdown can be tricky. With most of us working from home and still self-isolating, it’s hard to keep the enthusiasm levels high and our stress levels low. That’s why we’re here to help.
At Wellbe, we want to inspire you to be the happiest, healthiest and strongest version of yourself that you can be – no matter what obstacles you face. That’s why we share our top motivational tips, healthy recipes and mindful yoga sessions with our loyal followers on WellB&Co’s Instagram page every day.
Join our WellBe community and discover our series of helpful blogs and motivational messages to keep you focused on your health and wellness goals.
Our Wellbe team is here to help you start living a life that is truly Happier. Healthier. Wellthier.
Contact us for more information about our exercise and training advice, wellness plans and better body blueprint program.
Perhaps you’re thinking life is already busy and stressful enough as it is. How will I be productive and get everything done in a day if I’m always taking the time to ‘stop and smell the roses’?
Various studies and research show that not only does practicing mindfulness increase our ability to cope with stress, it has also been shown to increase confidence, focus, and our ability to experience joy & happiness.
A Harvard study that was conducted with over 5 000 participants, across 80 countries, showed that our minds wander 47% of the time. That’s almost half of our lives that we are distracted. The study went on to show that we tend to be less happy when our minds wander compared to when we are in the present moment.
Perhaps you already recognize that constant dialogue going on in your mind. If not, try closing your eyes for a moment and think of nothing. It won’t take long before you acknowledge just how much our minds bounce back and forth incessantly from one thought to another.
Our conscious mind is the analytical part of our brain. It’s where we judge, plan, analyze, and criticize, and it can only process a fraction of the data it receives from all our senses. If you were to total up all information you receive every second from your sensory neurons – touch, taste, smell, sight, and sound – it would add up to around 11 million bits of information each second.
And how much do you think our conscious attention can handle? Only 60 bits per second.
Add into the mix an unprecedented growth in technology, our fast-paced and hyper-connected lifestyles result in us feeling overwhelmed and stressed. Our nervous systems are in an almost constant state of ‘fight or flight’. We act out of impulse, our minds feel blurry, unclear, and life can feel rather chaotic.
By practicing mindfulness, we are able to downregulate our nervous system and navigate through our lives with a greater sense of mental clarity and inner peace.
Defined as ‘the ability to focus on the present moment, on purpose, with an attitude of non-judgment’, mindfulness gives us a new vantage point so we can zoom out of the daily demands life throws at us, and are able to think more clearly.
It means moving through your day aware of what you’re doing, where you are, and who you’re with, without getting wrapped up in the inner dialogue of your mind. You allow yourself the space to think, to breathe, and to take up a role as the observer.
Ways to introduce mindfulness into your everyday life:
Spend time in nature – leave your phone at home and simply observe what you see. Take it all in, moment to moment. Even 10 minutes in the fresh air will do.
Mindful exercise – get out of your head and into your body by connecting breath to movement. Practices such as Yoga and Tai-chi help our nervous system get out of ‘fight or flight’ and into ‘rest and digest’.
Seated Meditation – sit comfortably, close your eyes, and observe your breath. The goal is NOT to empty your mind (it will wander!). Rather observe your thoughts as they come and go. Start with 5 minutes and work yourself up from there. For a variety of free guided meditations download the ‘Insight Timer’ App.
Mindful eating – skip eating on the run, at your desk, or while on your phone. Be with your food and savour each taste!
Studies show that practicing mindfulness strengthens our immune systems, decreases levels of cortisol (the stress hormone), as well as the size of the Amygdala – the fear center in our brains where our negative emotions & thoughts come from.
The more practiced we become at being present, the more we can open up to the richness of what life has to offer us. We can switch off autopilot and take back control in the driver seat of our lives.
And if that sounds like music to your ears, go ahead and enjoy listening to every note!
Is there anything better than a warm and delicious bowl of oats in the morning? Add chocolate to that mix and you have the perfect winter warmer combo!
INGREDIENTS
40 g oats, cooked in water
100 ml of nut milk of choice
1 tsp cinnamon powder
1 tsp cacao powder
Toppings:
Nut butter
Seeds
Fresh fruit
Maple syrup or honey
METHOD
Blend the cooked oats in a blender and top with toppings of choice.
We know it’s hard to stay motivated, but it’s even harder to get your head in the game when you don’t have the right inspiration. False facts about what it takes to make your goals a reality could be sabotaging your self-improvement journey and preventing you from achieving your personal objectives in the workplace and at home. From the idea that money is the ultimate motivator to the strategy of playing the waiting game, this week we debunk the most common motivation myths surrounding success.
What are the top myths about motivation?
Myth #1: Visualizing success
Many people are told that if they can just picture themselves reaching their goals, they can achieve it. If you can imagine yourself as fit and healthy, or visualize the day that you finally get that sought-after promotion, then you’ll be one step closer to achieving success.
The reality: A lot more work goes into achieving your dreams than just imagining a victory. Simply visualizing success can be counterproductive and oversimplify your goal-attainment strategy. Remember, it’s always important to keep a positive attitude and strong mindset, but don’t let that overshadow the actual work needed to gear you towards where you want to go.
For example, many people may spend so much time visualizing getting fit and healthy that they never actually take the necessary, practical steps, such as tweaking their diet or starting to exercise.
Myth #2 Money is the ultimate motivator
For most people, money considerations seem to be at the top of the list when it comes to career choices and personal decisions. Many people still believe that the possibility of making money is the main incentive that encourages individuals to meet their targets and produce better work.
The reality: The motivation of money will quickly die out. If you place too much importance on financial gains, you may lose the passion you have for your work or for achieving that particular wellness or fitness goal you’ve been working towards.
This can leave you feeling more unmotivated than before. You’ll quickly find that your reasons for working so hard aren’t concrete, and if they don’t align with your personal goals and your own happiness, your determination to put your best foot forward will take a knock.
Myth #3 Nothing is more motivating than fear
Some people believe that fear can be used to ignite your work-drive and help you achieve your fitness, personal or work goals quicker. The fear of losing a job or a source of livelihood, or the fear of sickness and illness due to living an unhealthy lifestyle, may motivate many people to change their daily choices and work towards self-improvement.
The reality: Fear’s power is short-lived and its motivational push is only temporary. In fact, research shows that positive reinforcement is usually more effective than fear when it comes to building and maintaining motivation.
Over time, fear creates a stressful, unhealthy environment instead of a positive driving force which builds your self-esteem and provides encouragement as you achieve your step-by-step goals.
Myth #4 Overworking yourself
Many people glorify the idea of working too hard. Working all hours of the night, not getting enough sleep and juggling home and work responsibilities all at once is seen as a must-do for anyone worthy of achieving success and setting themselves above the rest.
The reality: Being overworked can drastically inhibit your performance and stop you from ultimately unlocking your full potential. Whether it’s achieving your dream job, reaching your ultimate fitness goal or excelling at a hobby, it’s important to maintain a healthy balance. Work hard, but remember to reward yourself with time off and a small treat every now and again.
Myth #5 Playing the waiting game
Many people believe that you have to wait for the exact right moment, pinpoint the perfect opportunity and wait for a specific inspiration in order to get motivated and start the journey to success.
The reality: Success is not about luck, and motivation does not come and go randomly. Staying motivated is a continuous process that requires constant thought and mind-maintenance every day. The key is to create your own motivation, don’t wait for it.
Sit down and make a step-by-step plan for reaching your goals. Find like-minded people to help you stay motivated. Why not join a fitness club or enlist the help of a professional society for better career advancement?
And don’t forget the most important part – always inspire yourself with small rewards for achieving every goal along the way.
Myth #6 Being smart makes up for motivation
Some people believe that being naturally smart or gifted means that staying motivated is not that essential. A lot of people rely on their intelligence alone to get them where they need to go and trust that they’ll achieve success regardless of the energy they direct towards finding inspiration and keeping themselves motivated.
The reality: Being gifted is not enough. Hard work and planning is a necessary tool for success. Researchers have actually found that intelligence is not always a good predictor of real achievement. However, with self-motivation strategies and your own passion driving you, you can never go wrong.
Myth #7 Only some people are real “go-getters”
Some people believe that you are either born to achieve great things or you aren’t. Often people will describe someone as a born “go-getter” – someone who can achieve anything they set their mind to and is naturally gifted when it comes to paving a path towards success.
The reality: having the right attitude and developing a strong work ethic takes time, and there’s no use being hard on yourself if this requires a bit of practice. People don’t automatically have a strong motivational streak or lack one.
It all comes down to your own passion for achieving your goals. The effort you devote to bettering yourself everyday and the small steps you put in place make you that much closer to reaching your goal every time you leave your home or office.
Key Takeaways
There is no one-step trick to finding motivation. Staying motivated is a constant process and it can’t be achieved overnight.
Hard work, a balanced lifestyle and strong incentive for achieving your goals outweighs any quick-fix motivational strategy.
Finding your own personal inspirations and having a strong commitment to your goals can be the biggest deciding factor when it comes to staying motivated for the long-term or losing your enthusiasm over time.
Still in need of some inspiration? Check out our Instagram page for some motivation magic. Our daily posts will give you the encouragement you need to pursue your goals, discover new health hacks and stay motivated everyday.
If you’re looking for any more friendly tidbits of advice, you can also take a look at our helpful blog page that discusses the most up-to-date health and wellness developments as and when they happen.
The importance of men’s mental wellbeing has often been overlooked due to the long-existing stigma surrounding men’s mental health. This men’s health month, we want to go deeper into dissecting ideas about masculine roles and gender norms and the way in which this affects the happiness, health and mental stability of men of all ages.
From turning to community support to trying new ways of doing therapy, there are some really beneficial daily practices that could help men struggling with mental illness everywhere. All that’s needed is an honest and open conversation about mental health struggles and how to start the healing and mental health management process.
Why has men’s mental health been overlooked?
For many people, depression, anxiety or any other disorder is seen as a sign of weakness, and this image is reinforced through everyday behaviour in society, as well as the way we bring up men in our society. From a young age, boys face different emotional expectations than young girls do, and they are given limits as to how they should feel and a quota for how much emotional vulnerability is acceptable.
This life-long fear of being vulnerable has created an atmosphere of toxic masculinity and there seems to be a culture where men are brought up to be strong and keep quiet, even when it comes to real difficulties or obvious signs of mental health struggles. The burden of these societal pressures often stop men who are struggling with real issues from accessing the right resources, reduces their opportunity to seek comfort in community support and prevents them from openly talking about these issues to a professional or loved one.
Help & Support
These dysfunctional expectations in our society are impacting our health and wellbeing in really serious and often unnoticed ways. Rising suicide and depression rates have been recorded over the last few years and, not only are these pressures weighing on our population’s mental health, but these pressures are also affecting the physical health of men across the globe. For example, there has been an increasing amount of research that points towards a link between high blood pressure and anxiety – which can cause very real and very serious health risks.
As a society, it is our responsibility to address and eliminate this stigma altogether. Both men and women alike need the space to connect with their inner emotions every day and start implementing small practices in their daily lives that will help them achieve a more mindful outlook and better balanced when it comes to their mental health.
So, what can we do as a society to encourage healthy ways to heal and give men access to the support they need – without judgement, fear or any type apprehension?
Men’s mental health organizations
Mental health organizations are one of the best resources for men facing mental health struggles. By donating to these organizations or simply recommending one of them to a friend facing mental health struggles, we can encourage the men in our society to access help when they need it – judgement-free.
These organizations allow men to reach out and connect with other men in the same circumstance who are facing similar struggles. Below are some of the most accessible sites that provide support and give men the right tools to take action and begin the healing process:
Over the years, research has uncovered a clear relationship between lifestyle behaviours and mental health, and it’s a lot stronger than most people think.Harmful lifestyle behaviours – such as excessive eating, alcohol addiction or sleep deprivation – have a strong correlation to the development and exacerbation of depression.
This means that encouraging healing lifestyle habits every day, while slowly eliminating the existing stigma surrounding mental health, are two of the most immediate ways to help men struggling with mental health and anxiety to live a happy, balanced life while getting the help they need.
Below are the 5 most important lifestyle behaviours for maintaining good mental balance:
1. Essential exercise
The most important lifestyle behaviour that most researchers focus on is the relationship between exercise and depression.
According to Mayo Clinic, a strong exercise routine and daily workout can relieve the symptoms of depression and anxiety tenfold by releasing good endorphins, inspiring social interaction and helping men gain confidence in themselves and their physical ability.
Although friends and family may not understand exactly what someone facing mental illness is feeling, they are still an unbelievably necessary support system and, for most men, these daily social interactions with the most important people in their lives are vital. Friends and family are a key part of the health and mental wellness journey.
They also play a large part in helping men battling mental illness to start living a more meaningful life by giving them the comfort of knowing that there are people standing behind them as they begin the process of learning to manage their mental health in their own time.
3. Talking to a therapist
Talking to a therapist weekly (or even daily) can make a world of difference. A licensed professional knows how to tackle these types of problems and manage anxiety, stress or symptoms of depression in ways that most of us are not able to think of on our own.
Trying therapy is not just about opening up and sharing with another person, but it’s also about developing helpful, life-long strategies that can better equip those living with anxiety or depression to deal with these struggles and live a happy, healthy life at the same time.
Some men may even want to try online therapy – it’s easy, more accessible and lets anyone connect to a source of support without leaving the comfort of their home.
4. Getting enough sleep
Getting enough sleep can single-handedly change the way anyone approaches the day. Fatigue from sleep deprivation can worsen the symptoms of depression, negatively impact your mood and cause anger or impulsivity. A lack of sleep also makes controlling and working through emotional reactions much more difficult. Sleep deprivation alters some parts of the brain over long periods of time, which means it prevents your brain from forming the right pathways that it needs to perform and function for the next day.
Strategies for getting enough sleep include turning off your TV and phone early in the evening, avoiding mind-altering substances like alcohol or addictive substances like nicotine and keeping the same sleep schedule on weeknights. These small changes could help develop a more consistent sleep schedule and drastically improve your quality of life.
There is a strong link between diet and mental health. While healthier foods and proper nutrition increase energy, diets high in refined sugar and fats can be harmful to the brain and magnify the symptoms of mood disorders. It’s quite a complicated process but, essentially, the mood mediator – a neurotransmitter called Serotonin – is produced in the digestive tract.
Unhealthy foods can cause inflammation and take the place of the good nutrients which your body needs for proper functioning and energy. While it’s not an all-in-one cure, healthy eating can really bring everyone a step closer to feeling better and shrugging off the lethargy. It will also allow the body to better produce the chemical it needs to maintain a healthy internal balance.
Key Takeaways
Living an active, healthy life can be difficult when you are silently struggling with your mental health. At WellBe&Co, we want everyone to be as healthy and happy as possible. That’s why we want to encourage all our readers to change their outlook and start searching for ways that they can help themselves, their friends or their family members who may be struggling with mental illness or mood disorders to get the help they need.
It’s clear that these desired, traditional ‘masculine’ traits have set up a generation of men who do not feel they are allowed to have a connection to their inner feelings or mental wellbeing, and, here at WellBe&Co, we don’t want to overlook this. We believe that masculine-related norms are a barrier to men’s health and mental wellbeing and that achieving mental balance and stability is vital for everyone who is currently battling with stress, anxiety depression or any other disorder.
It’s important to reach out to friends and family, as well as look inwards and use these 5 helpful coping habits to make small changes in your lifestyle every day. Most of all, we hope everyone finds the love and support they need to ask for help. We wish you all a safe, healthy and love-filled men’s health month.
June 23, 2020Gemma OberholzerEat WellComments Off on DEBUNKING THE STIGMA SURROUNDING MEN’S MENTAL HEALTH: HOW TO REACH THE ROAD TO RECOVERY & WORK TOWARDS HEALING
The gut-brain connection is such a HUGE topic and recent scientific findings are coming through fast with exciting information on how important gut health really is. This blog simplifies a complex subject into some quick explanations and everyday tips to transition you into a place of better gut health management.
Besides digesting food and making gurgling sounds, the gut is spectacularly sophisticated and an integral part of our overall health. The term ‘gut-brain’ has been popping up in conversations a lot more frequently lately, and for good reason – science is finally catching up and able to explain just how phenomenally complex and important our gut is. If you are curious to understand and explore the role of the gut- brain relationship, how they communicate and how to optimize gut health, then this article is exactly what you need right now.
Quick dive into some science basics…
Brain cells are known as neurons and are not only limited to the brain but are actually found in our gut too (and our heart, but that’s for another blog post). Similar to our brain, our gut is also able to perceive, assimilate and process information, as well as store information. Who would have thought?
In case your memory is a little fuzzy from the school biology days, the gut does not simply equate to our stomach – it includes our mouth, oesophagus, small and large intestines, colon, liver, pancreas, and central nervous system.
The gut also contains sensory and motor cells and in essence functions like a mini brain. While our head brain is the mothership brain, the gut plays vital key roles in our communication with the brain, and affects our mood swings, immune system function and overall health. Serotonin, a very important mood stabilizer, is produced mainly in the gut (to read more see link to ‘mental health basics’ article), which means that our mood or mental state is definitely influenced by our gut.
Gut-brain communication
Reflect on your own body here for a minute – when you are super stressed or anxious, do you find that you eat more, or eat less, feel constipated or have a knot in your stomach?
When you are excited, do you feel butterflies in your stomach?
When you receive negative news, do you get that ‘gut wrenching’ feeling quite literally?
And when you are hungry and a sushi advert pops up on TV, does your stomach grumble with delight to let you know that it wants that?
These are everyday examples of our conscious processing of gut-head communication. However, most communication is happening very unconsciously at lightning speed while you are none the wiser. The communication happens along a superhighways gut-brain axis known as the vagus nerve. Most of the traffic of communication travels from the gut up to the brain and not the other way around, which means that our brains are interpreting and reacting to the goings-on of our gut all day every day.
Up to 80% of our immune cells are based in the gut, which means our immune system is coming into contact with our environment everyday based on the food we consume. Some foods are nutritional and healing for the gut, while others cause aggravation, inflammation, and discomfort.
The microbiome located in the gut is the total ecology of microorganisms and if this balance of bacteria is too infested with bad bacteria, we create an imbalance. In fact, these bacterial colonies are so clever that they cause confusion during the gut-brain communication line, and even cause us to crave unhealthy foods that feed the bad bacteria. Serotonin, which I mentioned earlier, is an especially important mood stabilizing neurotransmitter, is produced mainly in the gut and interestingly only a small amount is produced in our brain.
A happy gut equals a happier mood state.
Optimizing gut health
Reading and understanding all the latest information on gut health means nothing unless you actually make changes to your lifestyle and prioritize gut health. After all, our immune system is based in the gut, and our gut influences our mental and mood states.
Besides diet, other factors such as exercise, stress and emotional management, toxicity, and medications can also impact our gut health and mental health. A good quality probiotic can have enormous benefits of gut health by boosting the ‘good bacteria’ and stress can have very negative impacts on gut health. Regular exercise, mindful activities, and consumption of organic fresh produce has been scientifically validated to improve the microbiome and gut health. A healthy gut means a healthy well-functioning immune system and with winter upon us and a global pandemic in our midst, has there ever been a better time to make these changes?
While we have all slowly started to adjust to the new way of going about our daily lives during the COVID19 outbreak, many people are still struggling to adapt to the new system of virtual learning and the added demands of being a parent with children learning at home. Parents are not only having to take on the role of caretakers while juggling the demands of the world of work, but many are also having to become teachers at home too.
We know that the additional stress of having to guide your child step-by-step through the whole process can be taxing.
That’s why we’ve put together this virtual learning survival guide to help you maintain balance in your personal life and achieve your health and wellness goals – all while helping your poppets learn at home. To all the parents out there, we hear you and we’re here to help.
What is virtual learning and why do parents find it so stressful?
Virtual learning is a web-based learning environment that allows students to access learning materials and resources using the internet at home. Virtual learning can often be stressful for both the parent and child, and this new way of accessing the classroom may be unfamiliar for children who are used to the type of face-to-face interaction they usually receive at school. It may be particularly difficult for the younger ones to adjust to learning with a lot less physical contact.
This new way of learning may also create a lot of instability for you as a parent. Suddenly your regular routine has been disrupted and your carefully thought-out schedule has to expand to fit in those extra responsibilities. Virtual learning often means that parents need to put aside some time to help guide their children through the online learning process. Often, children need to be shown how to use this new technology – and you may not even know how to use an online learning system yourself yet. This can be really stressful for parents who are not naturally very tech-savvy.
But, there’s no reason to panic yet. With a little patience and practice, the process will get easier and easier each time. The important thing to remember is not to absorb this stress. It’s essential that you prevent any unnecessary anxiety from affecting your health, your healing and your well-being.
The two different types of virtual learning
There are different types of online learning, each which requires a different degree of support from you as a parent. For example, fully virtual classroom classes are presented synchronously online where students and teachers attend live lessons. This means that it may require a lot less constant attention from your side as you can simply set the lesson up on the computer and the teacher will take it from there.
However when doing asynchronous online lessons, learners are able to attend pre-recorded classes at any time of the day. While this is the most flexible system and it could help you better fit their lessons around your busy schedule, it may require you to set a more structured routine for your little one. There’s a greater need to create a more disciplined approach to learning here so that the required work gets done and lessons are not skipped or missed. So, what’s the best way to set a study-at-home schedule?
Setting a schedule and creating a sense of stability
Learning online at home often means that there is no set timetable or structured routine in the way that there is at school. For both child and parent, this process can be disruptive and some order might alleviate a bit of tension on both sides. By coming up with a fun daily schedule that allows time for learning, outdoor activities and playtime, it might ease some of your anxiety while giving your child the time to take a break and recharge. This gap would also allow you the space to get some of your own work done in between lessons.
Try to make the learning process as natural as possible. Instead of trying to generate an hour-by-hour timetable, set aside a number of hours a day you’d like to dedicate to class time and allow time for activities such as sport or normal extracurriculars and maybe even have some fun baking a new sweet treat. The trick is to have reasonable expectations. Don’t put too much pressure on yourself. Some days might be really productive and other days you may not get through everything that you hoped you would – and that’s okay!
Challenges to learning and stress-free fixes
Despite the new and unfamiliar challenges that come with virtual learning, there are some small tweaks you can make to your daily routine that will help you manage this new learning system with ease and make the transitions as smooth as possible. So, what are the most common learning problems children have and how do you tackle them?
1. Frequently distracted
If your child is having trouble focusing, it helps to choose a designated study space and remove all potential distractions such as toys or games that are not educational. Whether you decide to set their study area up in your office or in your living room, ensure that this place is quiet, organized and free to be used at any time.
This doesn’t mean that the room has to be plain and uninspiring. Decorate the room with fun posters, drawing boards or stickers to make the room a place that your child feels comfortable to learn in and excited to be in. Try to make the decoration process a team effort and maybe even paint the walls a fun bright colour together. It’s been said that green is the color of concentrating, and that colour can influence learning by increasing focus. So why not give it a try?
Another idea is to try and meditate or start a daily yoga routine together with your child every morning. It’s never too early to start these types of healing and mind-management techniques. Go out into the garden, find a beautiful spot and place your yoga mats next to each other. Try to do the different yoga poses together or simply let your child sit there quietly and appreciate the sound of the trees and the birds. Meditation is the perfect tool to increase mental focus and improve concentration. This simple morning routine sets a great tone for the day and could help your child learn better later in the classroom while allowing you to have a few minutes each day where you can clear your mind and truly unwind.
2. Lack of motivation
Encouraging online learning can be difficult. But there are a few easy changes that you can make to get your child excited to learn and steer clear of any resistance. Try get them more involved by creating to-do lists and let them tick off everything they’ve finished they go. This will give them a sense of accomplishment and will make them more eager to learn. You could also come up with little things to reward them every time they complete a difficult lesson – such as including more free time and playtime outside for good work. Small things like setting out some healthy snacks to boost their energy might also make a big difference. If they are feeling tired or frustrated, do some fun exercise together outside to get the blood rushing.
While a good study schedule is essential, it might be de-motivating to do the same thing everyday. It’s important to get out of the study space every now and again and have some fun. Run, take a walk or play catch outside – whatever works best for you. A change of scenery and some mild physical activity could be a real game-changer. With these simple adjustments, you’ll maintain a better work-play balance, renew energy, and allow your little ones to go back studying with a clear mind and more motivation. This time outside also gives you the chance to work on your own physical fitness and well-being at the same time.
3. Trouble understanding the content
No child is the same and while some may adapt easily to this new way of learning, it may take some more time and practice for others. But there’s no need for this to cause a spike in your stress levels. Some confusion is only natural when it comes to something as new as this. As a parent, it’s essential to learn when to let go of these small issues and refrain from absorbing any unnecessary stress. This is the perfect opportunity to practice the art of letting go and effectively manage your anxiety. This tool could really impact your mental health positively over time.
The secret is patience and approaching the issue with a problem-solving mindset instead of frustration. There are a variety of solutions and a whole range of available resources to assist your child if this method of learning doesn’t work for them the right way. Expand your learning resources to incorporate online tools like PBS kids and CoolMath which will give your little one the extra help they need to engage with the content by explaining these lessons in a different way. Also try looking at something like K-12’s online classes for other types of learning activities to continue school at home during coronavirus.
Most importantly, make sure that they know they can always ask for help, and be sure to encourage them and applaud them for their progress. You’ll see, they’ll get the hang of it in no time.
Your health and happiness
It’s important in the midst of all the hustle and bustle of life to remember to stop and appreciate the good moments. Everyday you can make small changes to take active steps to live a more meaningful life. With the everyday stresses and a never-ending rush, these easy-to-implement, small lifestyle-focussed changes could make a real difference in the state of your mental health and wellbeing. Practices like daily exercise, positive mind training through meditation or yoga and healthy eating habits can do wonders for developing a more positive outlook.
Also be sure to put aside an hour in the day to take a hot bath and spend some time alone with your thoughts. Go into the garden with your favorite book and spend a few minutes allowing mind and body to get in sync with nature, free from any distractions. Make time to focus on your own health and happiness everyday.
How WellBe can help
At WellBe&Co, our goal is always to help you live as healthy and stress-free as possible. We know that it’s important to try and balance your responsibilities as a parent with your needs as an individual. That’s why we want to give you the right tools to help you live a more mindful and meaningful life.
Follow our Instagram page to get daily tips and updates about new workouts, healthy eating and inspirational messages that will get you moving towards a more wholesome way of living in no time. We also have weekly blog posts just like this to keep you motivated and help you tackle the week ahead. Our better body blueprint training guide is also a great way to get your fitness journey underway.
Start the process of achieving a happier, healthier and wellthier you with WellBe&Co today.
June 9, 2020Gemma OberholzerEat WellComments Off on A PARENT’S ULTIMATE GUIDE TO VIRTUAL LEARNING: HOW TO MANAGE YOUR CHILD’S LEARNING NEEDS WHILE MAINTAINING A BALANCED LIFESTYLE
Creamy and incredibly tasty, this recipe has the right amount of protein, carbs and healthy fats and is dairy-free! A real comforting meal that is simple yet satisfying.
INGREDIENTS
500 g chicken breasts, sliced into large strips
1 cup coconut flour
½ tsp black pepper
½ tsp salt
1 tbsp. olive oil
1 onion, chopped
1 tsp crushed garlic
1 tsp Italian herbs
1 tsp dried basil
125 g sundried tomatoes, chopped
2 cans coconut milk
METHOD
Preheat the oven to 180 degrees. In a bowl, mix coconut flour with salt and pepper. Dip the chicken breasts into the flour mixture to coat. Heat olive oil in a large pan (preferably one with high sides). Add chicken breasts and brown for about 5 mins on each side. Remove chicken breasts and place into a large casserole dish. In the same pan, add the onion, garlic, and herbs. Sauté until translucent. Add the sundried tomatoes. Add coconut milk and bring to boil. Keep stirring for 15 minutes. Add salt and pepper to taste. Pour the coconut milk mix on top of the chicken breasts in the casserole dish and bake for 45 minutes. Serve with rice or wholewheat pasta of choice.
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.
