Gratitude

Planting positivity – what you need to know about the art of gratitude

In a world as unpredictable and crazy as ours, it’s easy to forget to be grateful. We go about living our lives the same way each day but did you know that actively practising the art of gratitude can change your life? 

Actively expressing gratitude has been proven to improve levels of anxiety, depression, stress and it changes your way of thinking where you no longer dwell on the negative but start to focus on the good in your life. However, having an attitude of gratitude is more than just saying “thank you”. 

What is the art of gratitude? 

The art of gratitude goes hand in hand with living a more mindful life. When you focus on being mindful, you are trying to be more present in all that you do. By being more present, you slow down your daily routine and you’re more cognizant of your life and the people around you.  

When you practise the art of gratitude, you also slow down and focus on the good in your life and the good in the people you surround yourself with. 

The art of gratitude, at its core, is simply living a happy and fulfilling life. It’s where you regularly take the time to be thankful for all that you have, to thank those around you and share in the abundance of life. The more you do this, the more good you start to attract and by just practising gratitude, you are planting the first seed of positivity. 

Related: Living With Gratitude: How To Make Every Day Count

How to practise the art of gratitude 

This isn’t a difficult task. There are no major changes you need to make. The main thing is to slow your day down and focus on what you have to be thankful for. You can do this by;

Journaling 

Create a gratitude journal, nothing fancy, a notebook will do just fine. 

Every morning or every evening, hide your phone away for a little while and sit in a calm and happy space (my favourite is outside on the patio with a cup of Rooibos tea). Now take the time to reflect on your life, the people in it, your achievements and write down a list of things to be grateful for. 

Some examples could be; your furry companion, your health, the job you have or even that you made it out of bed that day (this is a very important one if you’re going through a tough time). 

You can list as many things as you want to but we recommend at least listing 3-5.   

Saying thank you

This sounds obvious but have you ever held a door open for someone or let them into your lane during heavy traffic and not been thanked? It’s not the best feeling. 

Now you don’t have to throw a parade for every person that does something nice but simply acknowledging that someone helped you goes a very long way. Take the time to actively thank those who have made your day a little easier. 

If you have a friend or family member who has been a ray of sunshine in your life recently, send them some flowers or even a text letting them know that they’re appreciated. 

Making others feel good has a direct response to how you feel. 

Having daily affirmations 

You can use your gratitude journal or simply do this in front of the mirror but as much as you’re grateful for all that you have, you need to be equally grateful for all that you are. 

Some self-love can drastically change your perceptions and feelings. Be thankful that you are here, that you are an incredible person, a good friend and someone who is valued. 

In the same way that you’d take some time to write in your journal what you’re grateful for, take the time to pause and be grateful that you are you.

Meditating

Similar to being mindful, meditation and focusing on your breathing is a great way to practise being grateful. 

During mindful meditation, you are focused on the present moment without any judgement and often during this time while you focus on your breathing you think of a word or a phrase like peace or happiness. With the art of gratitude though, you can focus on what you are grateful for and let those beautiful thoughts manifest in your subconscious. 

Take a look at how to master meditation here. 

Planting Gratitude

How planting positivity can change your life 

Planting seeds of positivity and letting them flourish into multiple facets of gratitude can transform your life in a variety of ways. Listed below are some of those ways; 

Gratitude shifts your focus

You begin to see the positive rather than the negative and as you begin to master the art of gratitude, the negative in your life won’t have a great hold over you and you will navigate your way through it better. 

Being grateful makes you feel happier

The more grateful you are, the more you start to realise how good your life actually is. 

You’ll be less materialistic

This doesn’t mean that you won’t have the drive to acquire all that you want in life but you won’t be as focused on getting the next best thing. You’ll be satisfied and grateful for what you have been blessed with. 

You’ll be less likely to experience burnout

As you use mindfulness and the art of gratitude to navigate your way through life, you’ll begin to live a slower-paced life that will feel more manageable. You’ll begin to prioritise important tasks and work through them in a much calmer manner.

You’ll improve your physical health

You’ll start to sleep better and feel more in tune with your body and its needs, encouraging you to be more physically active (through yoga, going for walks etc) and have more time to focus on your and your needs. 

You’ll begin to develop patience, humility and wisdom

As you slow down and focus on the good in your life, you’ll begin to feel more at peace and more inclined to enjoy the smaller things in life and all it has to offer. 

The art of gratitude is another way of practicing self-love and getting more out of this life. Life gets busy and with all that we have faced during the pandemic, it is so important to actively seek the sprouts of positivity all around you.

September 21, 2021 Eat Well Comments Off on Planting positivity – what you need to know about the art of gratitude
Female Health Checks

5 Important Health Checks Every Woman Should Do

As women, we are in between trying to balance careers, children, families, social lives and so on. And because of how busy life gets, it can be hard to remember to look after your own health on top of it all.

This is why creating healthy habits for yourself through eating healthily, exercising and meditation is so crucial because you need the energy and ability to tackle your everyday. Over and above creating healthy habits, it’s also very important to ensure that you have regular health checks. The reason why health checks are so important is that they can improve your quality of life, prevent complications and detect potential problems early, which can ultimately save your life in the long run.

So the question is: What health checks should you be getting?

Female Health Checks

1. Pap Smears

As you enter adulthood you should be going to get regular Pap Smears. According to WebMD you should go for the test “every 3 years from ages 21 to 65”. The purpose of this exam is to test for cervical cancer in women. It can also reveal changes in your cervical cells that may turn into cancer later.

2. Mammograms

A mammogram is a screening for breast cancer. It involves compressing the breast between plates so that X-ray images can be captured. According to nationalbreastcancer.org “women 40 and older should have mammograms every 1 or 2 years”.

3. Blood pressure

Having regular blood pressure tests should happen throughout your life. According to heart.org, “blood pressure numbers of less than 120/80 mm Hg are considered within the normal range”. To maintain a healthy blood pressure range you need to follow a healthy diet and incorporate regular exercise into your life.

4. Skin examination

Regular at home skin examinations should happen every month. You need to start getting in the habit of scanning your skin for any new moles or start pointing out changes to existing moles as they can be an early sign of skin cancer. According to cancer.org “finding it early when it’s small and has not spread, makes skin cancer much easier to treat”. If you have a family history of skin cancer it’s best to go for regular check ups with your doctor or dermatologist.

5. Dental checks

From the moment you get your first tooth and through your whole life you should be going for regular checks with your dentist. According to nhs.uk “people with good oral health will probably need to attend only once every 12 to 24 months, but those with more problems will need check-ups more often”. This way you can spot early signs of decay and any other problems.

 

August 17, 2021 Women's Health Comments Off on 5 Important Health Checks Every Woman Should Do
CHOCOLATE STRAWBERRIES

CHOCOLATE STRAWBERRIES

DIFFICULTY: EASY

TIME: 5 MINS
SERVES: 1-2

A serving of antioxidant-rich fruit that doubles as a delicious dessert!

INGREDIENTS

  • 6-8 medium strawberries
  • 2 squares dark chocolate of choice (70%
    cocoa)

CHOCOLATE STRAWBERRIES

METHOD

Use 20-30 sec intervals to melt the chocolate in a small microwave-proof cup. Dip the strawberries in the
chocolate and place on a plate. Refrigerate until set.
Use vegan or dairy-free chocolate to make this recipe either vegan or Paleo-friendly.

DOWNLOAD YOUR CHOCOLATE STRAWBERRIES RECIPE HERE

June 24, 2021 Dessert, Recipes Comments Off on CHOCOLATE STRAWBERRIES
Harvest Wrap

HARVEST WRAP

DIFFICULTY: EASY

TIME: 5 MINS
SERVES: 1

A filling and plant-based wrap option that’s quick and simple to prepare.

INGREDIENTS

  • 1 large whole wheat or low carb wrap
  • 1/4-½ medium ripe avocado, sliced
  • 30g cheese of choice e.g. feta
  • 1 handful salad greens of choice
  • 1/4 medium cucumber, chopped
  • 6 baby tomatoes, halved
  • 2 Tbsp carrot, shredded
  • 2 tsp mayonnaise
  • Salt and pepper to taste

Harvest Wrap

METHOD

Prepare all ingredients and combine into a wrap. Swap out the cheese for 1 Tbsp chopped nuts for a vegan-friendly option.

DOWNLOAD YOUR HARVEST WRAP RECIPE HERE

June 24, 2021 Lunch, Recipes Comments Off on HARVEST WRAP
Boost your career

How to be professionally successful and feel it

By Jessica Brownlee

What is professional success, how can you get it and how to boost your feelings of accomplishment?

We all have goals and desires, things we want to achieve, work towards and aspire to. For many, being successful in their profession means reaching a goal, accomplishing something, achieving a level of status or expertise in their profession or just feeling good at what they do. The thing about being successful is not only about the things you measure and see but how you feel about those things. 

Success is a very personal thing, and sometimes despite what it looks like to others we just don’t feel successful. And how you define and see your success is important. It influences your drive, motivation, your choices, priorities and ultimately what you pursue. So it kind of makes sense that to be successful and feel successful, you need to first know what success is to you.

Another secret of professional success is that success generally begets successes. When you feel like you have achieved something noteworthy, your reward center in your brain is activated, releasing all those feel good hormones, which in turn re-energizes, motivates and inspires you towards more success seeking behavior. 

Clarifying your perception on professional success

Professional success really is personal, relative and contextual. Often the problem with our current mindsets and definitions of success is that we are subconsciously influenced by society and adopt external perspectives on what we define as our professional success. In fact, it is naïve to believe you have reached your current perception of success objectively and independently. For example, the unrealistic comparisons we make with others’ career posts on linkedin or any social media platforms makes us feel that perhaps we are not achieving at the level of others. Sometimes these unrealistic comparisons mean we see our peer group as earning more, achieving more and getting more status than us on a frequent basis, eroding our feelings of success.

Your current physical and mental state can also make you feel unsuccessful. Our body’s energy levels impact our decision making. Numerous studies have shown that your physical body shapes your mind. A hungry, tired or depleted person is more likely to come to a negative assessment of their professional success than someone who is rested and experiencing balanced blood sugar. Similarly, someone who is pessimistic or in a negative frame of mind, perhaps from sustained stress at work or the pandemic, is more likely to not feel successful than a person who is in mentally healthy space.  

Another thing to consider is how you are measuring your success, you may use measures of success which are stacked against you, making you feel like a failure again and again. What do we mean by this? A great example is you might be measuring your success purely on your annual income instead of your work life balance. So you earn less than your friend in their job but they work at least 60 hours a week compared to your 40. Similarly, research by Lean In shows women are less likely to receive a promotion to manager than men, which implies if you are a woman measuring your success by an increase in seniority of position instead of an increase in your expertise or achievements, you will feel unsuccessful despite the odds being stacked against you and your professional performance. 

So an important starting point to boost your professional success and feel fulfilled is to clarify your perception. Awareness is key to achieving your success. A great way to do that is to reflect and build your understanding, try working through these example questions to craft a professional success vision for yourself:

  • What do I value about my work?
  • What do I value about myself at work?
  • What are my unique strengths I bring to the table?
  • What are deal breakers and dealmakers for me in my profession?
  • What am I proud of and why?

Boosting your professional success 

Now that you have insights into your perception of success, let us look at ways you can really be and feel successful. Maybe you find you’re doing everything you can to be professionally successful but you just do not feel successful. While some small mindset shifts and focus areas will ensure you’re more successful, half the reason you are pursuing professional success is to feel good about your work, yourself and what you can accomplish. Here are our top eight suggestions to boost your success, letting you really feel and live the successes you envision:

  1. Be aware of your strengths:

Being aware of your unique talents and strengths definitely allows you to seek out and identify opportunities where you can leverage these. You can also make sure you develop the areas of yourself to compliment your strengths and grow your success.

  1. Assume responsibility:

A major difference between mediocre and successful people is assuming responsibility. It is not about taking things personally but rather taking responsibility for the part you play, in both positive and negative happenings and assuming responsibility for all your actions.

  1. Set stretching goals and standards:

That is the thing about being successful, it requires you to reach a little higher and try a little harder. You need to take time every now and then, perhaps quarterly, to assess how far you’ve come and what you could do to raise your standards. As we always say, there is no learning without a little stretch, just like you cannot build fitness without effort.

  1. Know your personal brand:

You will need to know your personal brand. Just like companies are spending time and money on differentiating themselves with their brand, so too do you need to brand yourself as a professional. Your work and professionalism is your brand and you need to ensure it is desirable, consistent and aligned to your professional goals.

  1. Build networks and relationships:

Just as important to what you know is who you know. Not only can networks and connections open doors for you, you will also need human to human support in your professional sphere. Think collaboration, brainstorming or just some positive affirmations from those you work with.

  1. Be curious and learning obsessed

You’ve heard it a million times, but that doesn’t make it old hat – change is the only constant. You cannot stay on top of your game and be successful unless you constantly unlearn, relearn and innovate. Seek new skills, experiences and opportunities in everything.

  1. Be aware of imposter syndrome

According to Harvard, Imposter syndrome affects high achievers more. It is the feelings of self-doubt you get around your abilities and feeling like a fraud at work, like you do not deserve to be there and despite evidence to the contrary that you are not competent. Knowing when imposter syndrome is creeping in can help you keep it in check.

  1. Be Well

As we mentioned, your success is contextual and affected by your environment. Make sure you look after yourself both physically and mentally to give yourself the best shot at being successful.

Boost your career

Boosting that successful feeling

We all know that feeling of achieving something we have been striving towards. While you are pursuing this super successful profession and achieving goals left, right and center, it is important to make sure your success is sustainable. Sure success, like anything, happens in peaks and valleys. There will be times when all the hard work you’ve put in will culminate in a successful project or some noteworthy accomplishment and recognition. And in other instances you might feel like you are stagnant without progress. It is important to boost your successful feelings and remain motivated and engaged in your pursuit, after all good things take time and effort.

Specific brain chemicals are responsible for some of those positive, good vibes we feel when we achieve something. Dopamine, which makes us feel really good, is highest when we are about to achieve a goal rather than when we actually achieve it. The expectation of success triggers a good feeling, releasing energy and renewed attention as well as the tendency to seek things out. You can encourage this feel good moment even more so by stopping once in a while and reflecting on the progress you’ve made and how far you’ve come. Savor that moment just before you knock the ball out of the park. 

Spend time reflecting and taking stock of your successes. In society today we are so wired to look towards the next big thing, we often forget to pause and notice what we have just accomplished. Make a habit of consciously pausing on the high points of your professional journey and remembering them often. If this feels too prideful for you why not try it as a gratitude journal. 

Finally, and we cannot stress this enough, celebrate the small and big wins. Just like running a few seconds faster per kilometer is you moving towards your next pb so is your boss asking you to take the lead on a meeting or trusting you with a decision. It is easy to only focus on the big things, and forget the incremental small wins which are additive to and crucial in our successes. Celebrate these small wins with a personal reward, a humble brag to a close friend or just mentally appreciating them. After all, you need to be your biggest supporter.

A word from Wellbe and Jessica 

Through sharing knowledge and experience, we want to help you become your most successful self. In your professional success we believe you can help us build more successful communities, organizations and people. Because when we are the optimal version of ourselves, both physically, emotionally and mentally, then we all thrive.  

Your health is your wealth so make lasting changes, one habit at a time.

The WellBe Team

 

About Jessica Brownlee

Jessica is an industrial and organizational psychologist specializing in learning, leadership, talent, neuroscience and wellness. A self-proclaimed wellness geek, Jessica writes The Humble Humanologist blog to inspire, motivate and uplift others on their work and wellness journey. She is her own boss, running a consulting company, Psychology360 (www.psychology360.org) and consults globally to some of the leading organizations. Jessica also strives to find balance and is an avid yogi and yoga teacher (who is yet to master a hand stand).

Instagram: @thehumblehumanologist

Facebook: Psychology360

Website: www.psychology360.org

June 3, 2021 Work Well Comments Off on How to be professionally successful and feel it
Mindfulness & Career

How you can bring mindfulness into the workplace and work relationships

By Jessica Brownlee

What exactly is mindfulness, how can you practice it at work and in the professional interactions you have?

Mindfulness may not be a new concept, in fact in recent times it has been a bit of a buzzword. It is a popular tool or practice which is pretty accessible to everyone and offers a myriad of benefits. Mindfulness itself has a lineage in human history extending beyond 2500 years ago. And while it has taken on new forms and practices, the essence of mindfulness has stood the test of time. With its earliest roots in Buddhism, the modern practice can be understood as a form of mental training. And what the ancient and old did thousands of years ago is finally getting some of the spotlight in modern science, proving itself again and again.

As humans we are hardwired to always strive for the next thing and never be satisfied, it is the nature of our consciousness. The appeal of mindfulness is that it slows us down and brings us into the present. Jon Kabat-Zinn, the father of modern mindfulness is quoted as saying, “The little things? The little moments? They aren’t little”.  And that is the crux of it, the world passes us by while we tweet, Instagram and email. We miss the little things in the moment which are actually the sum total of our lives.

The power of mindfulness is it is always available to you whether you are dealing with disappointment, stress, loss or personal challenge. It is a way to remove yourself from the human condition and acknowledge what you are going through and grow through it. Research shows many benefits of mindfulness including reducing stress, physical health improvements, enhanced cognitive function, positive social outcomes and even possibly living a longer life.

Mindfulness is certainly a valuable tool for you to utilize to help you WORK WELL. Let’s face it, work is an integral part of our lives, and as much as we love our jobs and that we can pay the bills, it can be a significant source of stress. With any job there will be more pressurized days, deadlines, anxiety provoking situations and difficult conversations. And that really is where mindfulness can help. 

What exactly is mindfulness?

Mindfulness is simply about paying attention to the present moment, in a non-judgmental way. Mindfulness is the ability to stay in the present moment and to focus your thoughts on what is happening in the here and now. It’s our ability to not think about the past or the future but to instead observe what is happening right here and now. Mindfulness can equip you to not be yanked around by your emotions. It is simple and effective, allowing you to get the most out of every moment. With the changes in the workplace, innovation, always on tech and the fourth industrial revolution it is more important for us now than ever to disconnect, take control of our anxiety and be present in the moment.  As Emily Dickinson said, “Forever is composed of nows”.

Apart from being an appealing way to live your life, mindfulness has some science backed advantages. Various studies have found so many benefits, including:

  • Frequent mindfulness or meditation practice actually changes parts of your brain on an MRI in your amygdala. 
  • Harvard researchers have shown a positive impact of regular mindfulness practice and depression.
  • Mindfulness can reduce stress and anxiety, reducing cortisol and resulting in a physical reduction in the body’s stress induced inflammation response. Blood pressure and improving stress-induced physical conditions.
  • Mindfulness can increase your resilience and promote emotional wellbeing, making you less depressed, reactive and prone to negative thoughts while increasing your coping skills.
  • Practicing mindfulness can increase your self-awareness, acting as a trigger for many positive changes in your life. 
  • Mindfulness using focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention, enabling you to better redirect and maintain attention.
  • It can boost your mental clarity and memory, keeping your mind young.
  • Mindfulness can positively impact your relationships, making you more likely have positive feelings towards yourself and others, acting in a kind and compassionate manner.
  • It can be a useful tool to control pain and improve your sleep. Who doesn’t want more, better sleep?

Ultimately, mindfulness is a great tool to cultivate a well, meaningful, and happy life at work and home.

Mindfulness at work

Being mindful at work

“Look past your thoughts, so you may drink the pure nectar of This Moment.” – Rumi

Practicing mindfulness at work is so easy, accessible and practical because it is something that can be done in a short space of time, in any setting. While it’s not something that comes naturally for us especially with the many distractions at work that demand our attention and focus, there are many ways to bring yourself into the present moment. Instead of being bombarded by information, jumping between texts, emails and notifications we need to carve out some time to check in with ourselves, connect and be content with the present.

We thought we would share some mindful practices that would be particularly useful in the workplace. Try carving out 60 seconds throughout the day to practice some of these, pick and choose what feels good to you and make some space for it in your day:

  • Practice gratitude: by practicing gratitude we can bring our focus onto things that are good in the here and now. And focusing on the present positives lets us cultivate a more positive future.
  • Check in with your body: your body is the vehicle you experience life through. Take a moment to pause and feel bodily sensations – they are all little signs of your experience. Where are your aches or pains? Do you feel light or heavy? Where are you holding tension?
  • Fire up your senses: one of the simplest ways to be in the present moment is to observe what is going on around you and within you. Work your way through your 5 senses and fully take in the moment.
  • Focus on your breath: focus your mind and bring attention to your breath and notice how you are breathing. Take a moment to observe it before you try to do 5 deep belly breaths, focusing on the inhale and exhale.
  • Observe your thoughts: here’s a fun game – stop what you’re doing and start observing your thoughts. Can you do that? What do you notice? Try it and see what happens!

As you become more comfortable practicing mindfulness, try to do so more frequently throughout the day to reap the benefits for you.

Tips to being more mindful with co-workers

It is important for you to understand how mindfulness can benefit your relationships at work and how to be more mindful when you interact with others. When you are mindful, you are more emotionally balanced, allowing you to react to others in a more professional and empathetic manner. Let’s face it we are social beings and the workplace is one of many social situations where we have and need relationships. In-fact relationships are critical to work. 

Here are some tips to assist you in building more mindful interactions with others:

Be aware of your ego

Often our reactions or unhealthy relationship tendencies stem from our ego, an unhealthy one. An unhealthy ego can mean we take things too personally, become defensive, arrogant and play the victim. Using mindfulness to grow your self-awareness you can cultivate a healthy ego with positive self-talk and reacting from a place of genuine empathy rather than fear. Be aware of the feeling when your unhealthy ego wants to kick in. A mindful/healthy ego can observe what is happening to them, not react, and return their attention back to the other person, fully listening and not conjuring up their response.

Start meetings with mindfulness

Begin meetings, whether in person or online, with 60 seconds for everyone to really arrive and center themselves. This gives people the opportunity to bring their best selves to the meeting, both mentally and emotionally. It gives you the opportunity to clear away the clutter of the day and be really there.

Practice mindful listening

Mindful listening goes beyond active listening, it is the act of shutting out noise and distractions to give someone your full attention. As Jon Kabatt-Zinn said, when mindful it is about “paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally.”. The average person only remembers a quarter of what was said in a conversation, the goal of mindful listening is to silence your own internal noise and external distractions to hear the entire message. Try to be present, aware of your own triggers and cultivate empathy.

Give others your full attention

Embody mindfulness and pay full attention to others, that means minimizing distractions and making a point of focusing on them. Wouldn’t you like to feel heard and validated without someone taking calls, texting or surging on social media in your presence. Stay present and practice non-judgement in your interactions.

Accept yourself and others

It sounds like a lot of work, accepting yourself. But once you do, it becomes easier to accept others. Acceptance is the fundamental building block of trust in a relationship and fosters understanding between you and others. If you interact with others in a judgmental way, it’s likely they will resist your points of view and probably disregard the valuable insights of any interaction with the judgements.

Show coworkers’ appreciation

In order to appreciate others, we need to show them we appreciate them which in turn enhances and deepens our relationships. At work this can look as simple as praising and showing confidence in someone else’s point of view or a piece of work. Try to find ways to praise someone aside from performance, such as their positive attitude on a project or their other contributions at work. By showing appreciation you can build trust and respect.

About Jessica Brownlee

Jessica is an industrial and organizational psychologist specializing in learning, leadership, talent, neuroscience and wellness. A self-proclaimed wellness geek, Jessica writes The Humble Humanologist blog to inspire, motivate and uplift others on their work and wellness journey. She is her own boss, running a consulting company, Psychology360 (www.psychology360.org) and consults globally to some of the leading organizations. Jessica also strives to find balance and is an avid yogi and yoga teacher (who is yet to master a hand stand).

Instagram: @thehumblehumanologist

Facebook: Psychology360

Website: www.psychology360.org

May 19, 2021 Work Well Comments Off on How you can bring mindfulness into the workplace and work relationships
WALNUT BANANA BREAD

WALNUT BANANA BREAD

DIFFICULTY: EASY

TIME: 70 MINUTES
SERVES: 8-12

Both bananas and walnuts are great sources of healthy vitamins, minerals and antioxidants. Walnuts are also rich in anti-inflammatory Omega-3’s.

INGREDIENTS

  • ⅓ cup r extra-virgin olive oil
  • ½ cup honey or maple syrup
  • 2 eggs
  • 2 ½ medium or 2 large bananas, ripe and mashed
  • ¼ cup milk of choice
  • 1 tsp baking soda (NOT baking powder)
  • 1 tsp vanilla extract
  • ½ tsp salt
  • ½ tsp ground cinnamon, plus more to swirl on top
  • 1 ¾ cups (220 grams) whole wheat flour ½ cup chopped walnuts

WALNUT BANANA BREAD

METHOD

Preheat oven to 165C and grease a loaf pan.In a large bowl, beat the oil and honey together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Using a big spoon, stir in the flour, just until combined. Some lumps are ok!
Fold in the chopped walnuts. .Pour the batter into the greased loaf pan and sprinkle lightly with cinnamon.
For a swirled effect, run the tip of a knife across the batter in a zig-zag pattern. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean (+/- 60 minutes). Let the bread cool in the loaf pan for at least 10 minutes. You may need to run a butter knife around the edges to loosen the bread from the pan. Carefully transfer the loaf to a wire rack to cool before slicing.

DOWNLOAD YOUR WALNUT BANANA BREAD RECIPE HERE

 

April 29, 2021 Eat Well Comments Off on WALNUT BANANA BREAD
Chicken soup

CHICKEN NO-NOODLE SOUP

DIFFICULTY: EASY

TIME: 20 MINUTES
SERVES: 2

This light chicken soup with added cabbage is an immune-boosting power combo that helps improve hydration, reduce inflammation and ward off bacterial infections.

 

INGREDIENTS

  • 2 Tbsp. olive oil or butter½ celery stalk, sliced finely
  • 1/2 medium onion, diced
  • 1/3 cup mushrooms, sliced
  • 1 tsp minced garlic
  • ½ tsp each dried onion and parsley
  • A pinch of salt and ground black pepper
  • 225 ml chicken broth
  • ½ medium sized carrot, sliced into rounds
  • 120 g shredded rotisserie chicken
  • 2 cups green cabbage sliced into “noodle”
    strips
  • Slices of fresh lemon

 

Chicken soup

METHOD

Add the oil to a large pot on medium heat. Add the dried onion, diced onion, celery, carrots, mushrooms and garlic into the pot and saute for 3-4 minutes until translucent and fragrant. Add the broth, parsley, salt, and pepper. Simmer until vegetables are tender. Add the cabbage and simmer for an additional 8 to 12 minutes until the cabbage “noodles” are tender. Lastly add the cooked and shredded chicken and allow to heat through. Top with fresh lemon slices.

DOWNLOAD YOUR CHICKEN NO-NOODLE SOUP HERE

March 17, 2021 Lunch, Recipes Comments Off on CHICKEN NO-NOODLE SOUP
CHOCOLATE CHEESECAKE MOUSSE

CHOCOLATE CHEESECAKE MOUSSE

DIFFICULTY: EASY

TIME: 20 MINUTES + 2
HOUR REFRIGERATION
SERVES: 6

The cocoa and berry mix offers a healthy hit of disease fighting antioxidants – all without a gram of added sugar in sight!

INGREDIENTS

  • 250g cream cheese, softened
  • 1/3 cup powdered low carb sweetener
    (xylitol/erythritol)
  • 4 sachets sweetener (stevia/sucralose)
  • 1 ½ tsp vanilla extract
  • 1 Tbsp. cocoa powder extract
  • 1 cup heavy cream
  • Fresh raspberries, strawberries or blueberries
    to garnish

CHOCOLATE CHEESECAKE MOUSSE

METHOD

Beat cream cheese until smooth. Mix in erythritol, sweetener, cocoa and vanilla extract until well combined. In separate bowl, beat heavy cream with mixer until stiff peaks form. Fold half of the whipped cream into cream cheese mixture until well incorporated. Fold in the other half of the whipped cream. Beat with an electric mixer on high until light and fluffy. Refrigerate for at least two hours. Pipe or spoon into individual serving dishes. Top with fresh berries or fruit of choice.

CHOCOLATE CHEESECAKE MOUSSEDOWNLOAD YOUR CHOCOLATE CHEESECAKE MOUSSE RECIPE HERE 

March 17, 2021 Dessert, Recipes Comments Off on CHOCOLATE CHEESECAKE MOUSSE
Running

BREATHING WHILE YOU RUN: THE EXPERT GUIDE TO BREATHING RIGHT AND RUNNING BETTER

Proper breathing can make the world of difference when running. Whether you are just starting out or you’ve been running for years, chances are, you’ve often struggled with your breathing. 

Now, we get that our hamstrings, quads and calves are the driving force that propel us forward, but the power of your breath is more important than you realise. In fact, getting your breathing right will not only make your running more enjoyable but it will make you a stronger, better runner. Meaning you can run harder for longer. 

The science behind breathing

Many runners start out not knowing the importance of breathing correctly. The right breathing technique is vital as a runner. It differentiates rookies from experts. But far too few runners are actually aware of how their breathing impacts their running, not to mention how the body works when we breathe. 

When we breathe in, our diaphragm will contract and the lungs will expand – basic science. Breathing in allows oxygen into the body, an important gas that our muscles need to generate energy. We thus inhale oxygen and exhale carbon dioxide. When carbon dioxide accumulates in the body, it can lead to breathlessness and anxiety, making any run feel incredibly strenuous and hard. 

How to breathe right to run better

The first thing you need to pay attention to so that you can properly examine the efficacy of your breathing technique (apart from gasping for air like a fish out of water), is assessing whether or not you are using your diaphragm effectively. Some signs include: 

  • Pain or tightness in your upper body while running 
  • Flared ribs or an arched back 
  • Paradoxical breathing – your stomach rises when exhaling and compresses when inhaling

All of the above signs indicate an issue with your breathing efficacy. When you bring awareness to your breathing technique, this will enable you to create a calmer mind, steadier pace and help you to endure high-pressure race scenarios. Focusing on a good breathing technique will give you the power you need to fight any fatigue you might experience and maintain a proper form. 

Did you know that the common reason why we gasp for air when we run is because we have not regulated our body’s response to running and our heightened state of breathing? Instead of reacting in a ‘fight or flight’ manner, we need to adapt our way of thinking to be ‘rest and remain calm’. 

When we react in a stressful manner to running (i.e. heavy breathing, gasping for air, feeling light-headed), this will impact your lungs and heart, which in turn, means you cannot run without reaching your ventilatory threshold, this is the point at which you cannot breathe in oxygen quickly or deeply enough to meet your body’s demand. When nearing this point, our body’s stress response will kick in and result in struggle and panic. It’s a vicious cycle. 

 

Breathing with your belly and not your chest

Deep belly breathing is the correct breathing technique to use when running, also known as diaphragmatic breathing. This will result in a maximum oxygen intake compared to shallow chest breathing.  Your maximum oxygen intake is known as your VO2 max – this is the maximum rate of oxygen your body can use when exercising. The higher this value is, the more oxygen your body is able to consume and the more effectively the body can use oxygen to generate energy. 

The air we breathe in will remain in our lungs for a short period of time, which will prevent the complete exchange of air, thus reducing the oxygen intake. When our breathing technique is poor, it can not only result in unnecessary fatigue but also the common side stitch so many runners experience. Deep belly breathing allows for increased oxygen intake and prevents side stitches. 

Here’s how to do it…

For a few minutes before your run (you can also practise this at random during the day), lie down on a comfortable surface, placing your hand on your belly. Take a few slow, deep breaths, ensuring your belly naturally lifts your hand when inhaling and your hand sinks when exhaling. Once you are comfortable with this technique, you can practise it when moving around and running at a comfortable pace. 

Pay attention to your form 

Make sure you also pay attention to your posture when running. Your upper body should be straight, shoulders relaxed (not hunched forward) and your head should be in line with your body, not pushed forward. 

Applying deep belly breathing to your running: Rhythmic breathing

Experienced runners know about rhythmic breathing. This is breathing in a pattern which allows you to increase your oxygen intake and result in your body being in a more relaxed state. Remember, every time your foot hits the ground, your body experiences stress associated with this impact. It’s your job to control how your body reacts to this stress. 

An expert trick is to alternate exhales between your left and right foot. This form of rhythmic breathing will allow for less pressure to be placed on your diaphragm and balance the impact between both sides of the body. 

Following a 3:2 pattern allows you to focus on your breathing and lessen the stress your body experiences. This means you will inhale for three strides and exhale for two. If you increase your pace, you can change the pattern to be 2:1 – Allowing your body to take in more oxygen and quickly expel the carbon dioxide. 

The final stride

Following these expert tips will improve your running, lessen the stressful impact of running on your body and help make your running more enjoyable. 

A word from RunMalibu

This blog was written by WellBe&Co in collaboration with RunMalibu. WellBe&Co is a personal and corporate wellness company specializing in easy-to-implement, lifestyle-focused nutrition, training and health solutions.

March 8, 2021 Move Well Comments Off on BREATHING WHILE YOU RUN: THE EXPERT GUIDE TO BREATHING RIGHT AND RUNNING BETTER