Self Care

There’s more to self-care than you think

We hear words like self-care and self-love a lot lately. These words are thrown around so often that they begin to lose their meaning and we start to feel overwhelmed with what we’re supposed to do. 

Is self-care eating that extra-large slab of chocolate you’ve been eyeing or is it taking a day off of work to recharge? Let’s unpack what self-care really is, the different types of self-care and why it’s so important to actively practise self-care every day. 

What is self-care?

Self-care is far more than you may have originally thought. It’s not overindulgence, it’s not about being selfish and ignoring all your responsibilities, there’s a little more to it. Self-care is about taking care of yourself holistically

It’s looking after yourself physically, mentally and emotionally so that you are healthy in mind, body and soul to accomplish everything you need to and so that you can dominate each day.  

In order to achieve optimal self-care, there are 5 types of self-care that you should focus on. 

 

Self-care Tips

Different forms of self-care 

1. Physical 

The first step to self-care is looking after your body. Now, this doesn’t mean working out for 2 hours 5 days a week. It just means that you will make healthier choices so that your body can run efficiently. 

It’s important to remember that there is a connection between your mind and your body. In order for your mind to be healthy, your body needs to be healthy too and vice versa. 

To be physically healthy, you need to make conscious decisions about the food you’re eating, how much sleep you’re getting and the physical activities you love.  

If you’re new to physical exercise, give these tips a try at home!

2. Social 

This is often something we don’t think about as self-care but the COVID-19 pandemic has made it clear how important social self-care is. 

This involves having healthy relationships with friends and family. It can be easy to let close relationships slip, life gets busy and it can be exhausting trying to keep up. This is made even more difficult by a pandemic that limits your social interaction. 

It’s important to set aside time to maintain your relationships. Take a couple of minutes out of your day to check in with your friends, set up a video call or meet for coffee (when it’s safe to do so). There’s no right or wrong amount of time to spend with friends and family but it’s important to nurture these relationships. 

3. Mental 

Your mental wellbeing is just as important as your physical wellbeing. Just like you exercise your body, you need to exercise your mind. 

Mental self-care includes doing things that keep your mind active. Find things you love to do like reading or even downloading apps that focus on keeping you mentally fit. 

Another way to take care of yourself mentally is by journaling. You can start by writing what you’re grateful for each day and some self-affirmations. This will help you develop a healthy inner dialogue. 

4. Spiritual 

Spiritual self-care is unique to everyone but it definitely aids in your self-care process. It involves finding something that helps you develop a deeper sense of meaning and connection with the universe. 

You can do this by meditating, focusing on your religion and praying or discovering your own spirituality.

5. Emotional 

Your emotional self-care is so important. It is vital to find ways to handle difficult and uncomfortable feelings and emotions. 

Do you feel your emotions or do you have a habit of ignoring them? Confronting your emotions is necessary for your overall self-care so they don’t fester into something far worse. 

Find ways to process your feelings by maybe chatting to a friend you trust, going to therapy or writing your feelings in a notebook every day so you can process what you went through that day. Have a look at how you can live a more positive life here

Why is self-care so important?

As we said, self-care is not laying on the couch all day binge-watching series, self-care is putting your mental, physical, emotional and spiritual wellbeing above everything else. 

We live fast-paced lives and it’s so easy to lose yourself in the hustle and bustle so you really need to slow it down. Start living a more meaningful life and be more cognisant of what you’re feeling every day and make sure you are actively looking after yourself.  You deserve it!

This is a life we should fall in love with not simply begrudgingly go through it.

Toxic Relationship

How to recognize a toxic relationship and practice self-care?

Sometimes you need a little help recognizing when something isn’t good for you, especially when emotions are involved. Here are some red flags that your relationship might be toxic and how you can care for yourself

As human beings we are wired for connection, we come into this world ready to connect. Relationships are such an important part of the human condition we tend to take them for granted. We all have an inherent desire to connect with others. Relationships are the glue that holds us together during stressful times, add meaning to our life, create stability, increase our emotional stability, allow us to learn and grow, give us a way to understand ourselves and add to our feelings of meaning in life. 

Healthy relationships are vital to having healthy emotional and mental health, just as toxic relationships can erode our sense of wellbeing. In fact, poor social connection and loneliness can be as detrimental to your life expectancy as smoking 15 cigarettes a day. So while you are focusing on eating well, moving well, practicing self-care and pursuing a health work life balance, you could be undoing all your hard work by staying in a toxic relationship. 

The thing is it is not always easy to recognize when a relationship is toxic, especially with emotions involved. And relationships always have a context you need to negotiate and a dynamic you need to understand. A healthy or toxic relationship can be with a significant other, a family member, authority figure, work colleague or friend. A toxic relationship can be familial, friendly, romantic or professional. As part of being well, we at Wellbe want to encourage you to practice self-care in all facets of your life, including your relationships. 

What is a toxic relationship?

A toxic relationship is any relationship which results in either party feeling unsupported, experiencing excessive negative implications and conflict and where one party seeks to undermine the other. Disrespect is usually a key feature. Yes, every relationship will go through ups and downs but what makes a toxic relationship different is that the negative impact outweighs the positive, causing emotional, physical and mental harm to either person. When one person in the relationship consistently undermines or harms the other, whether it is intentional or not, a relationship can be considered toxic. In fact, you may realize you are perpetuating the toxic behaviors without even being aware. Often times a toxic relationship may not even be a fault of either person, but rather because of an incompatible pairing. For example, a people pleaser might end up with someone who is stronger and more controlling, causing a toxic situation where the one person consistently sacrifices their needs to gain the approval of the other.

The other thing is, people who are toxic in a relationship may have very good reason to be, but that does not make the relationship ok. Essentially despite the cards you have been dealt, there are things you need to let go. Often times those who are abusive, toxic or bully others are modelling this toxic behavior on past experiences they have had. Sometimes the toxic individual is someone with mental health disorders such as anxiety, depression or past trauma. Perhaps, the person on the receiving end of the toxic behavior will have experienced it in their childhood, causing them to accept the same themes as acceptable in their later relationships.

It is important to note that a toxic relationship may be an abusive relationship. And abuse is never ok. If you suspect your relationship is abusive you should reach out to someone you trust or get professional help. 

Toxic Relationship

What are the red flags of a toxic relationship?

When you hear the term toxic relationship, your mind probably jumps to a situation which is violent, abusive or involves harassment. The truth is most toxic relationships are subtler. Sometimes the warning signs can be missed and we end up staying in them for longer than we should, compromising our wellbeing. Here are some red flags to look out for in your relationships.

How does the relationship make you feel?

Reflect on how a relationship makes you feel, if any of the below describe how you feel most of the time in a relationship it may indicate it is toxic:

  • Consistent unhappiness: any relationship which makes you feel anxious, sad, frustrated or angry could be toxic.
  • Negative shifts in your mental health, personality or self-esteem: any relationship which makes you feel depressed, anxious, perpetuates an eating disorder, makes you feel worth less than you did previously or causes you to change and withdraw from your usual personality.
  •  Negative impact on other relationships or how you spend free time: any relationship which causes you to withdraw from relationships that usually bring you joy or if your relationship makes you feel guilty for pursuing things which usually give you joy. 
  • Feelings of guilt: if another person consistently makes you feel guilty or ashamed of who you are, what you enjoy or your lifestyle it may be toxic.
  • A worse version of you: if you find that you are becoming a version of yourself you no longer like and consistently display your worst character traits, it’s time to consider whether this relationship is healthy.
  • Drains your energy: sometimes after spending time with certain people we feel drained and exhausted, often avoiding that person if we can. This is a telltale sign that the energy in the relationship is likely toxic. 

Do you recognize any of these toxic behaviors?

Perhaps it is easier to identify a toxic relationship by looking out for behavioral red flags. The toxic relationship could be characterized by of the following patterns of behavior:

  • The other person only calls you or spends time with you when they need something
  • Time spent together is always focused on them or conversation centers around what they want to talk about
  • They put you down or make fun at your expense in front of others
  • You always leave time spent with them feeling negative, drained or worse about yourself
  • They are aggressively competitive towards you, often jealous and controlling
  • They bring drama into your life and behave in a way that makes you uncomfortable
  • They often disrespect you, forget to include you or exclude you from things
  • They gaslight you, making you question your feelings or perspectives
  • You have to walk on eggshells around them

How to practice self-care when you are in a toxic relationship

Depending on who the relationship is with, it can be very difficult to resolve, fix or end the toxic relationship. We want to encourage you, that part of caring for yourself is finding a happy medium between having healthy boundaries, healthy self-esteem and having healthy relationships. In fact, there is never a situation where it is ok to compromise caring for yourself to meet someone else’s needs. It brings to mind the lyric from a Jason Gladwin song that goes, “I set myself on fire to keep you warm”, and that is not ok. 

It is important to remember that there is a difference between toxic relationships and abusive relationships. There is never an excuse for an abusive relationship. If your relationship is drastically impacting your self-esteem, isolating you or causing severe physical and mental distress, we recommend you contact a professional and seek help. 

In a toxic relationship, whether you can fix the relationship or not, actually depends on both of you. The other person must also be willing to change and heal the toxic patterns. Here are some things you can do to ensure you take care of yourself:

  • Accept responsibility for your part in the relationship and letting the toxic behaviors become a pattern. 
  • Set healthy boundaries by recognizing when things make you uncomfortable or feel bad a make a point pushing back.
  • Learn to be assertive in a polite and kind manner letting the other person know when they are doing something you do not want to accept.
  • Don’t dwell on the past, start to focus on building new and positive patterns in your relationship.
  • Find support through a friend, support group or even therapy as sometimes you just need someone to encourage you and figure out why you let yourself get into this toxic pattern in the first place.
  • Practice healthy communication with a focus on how you speak to one another, tone of voice and your body language.
  • Heal individually to heal the relationship together, as we mentioned there is usually a reason people act the way they do and sometimes you need heal yourself before you can function in a healthy way in a relationship.

A word from WellBe&Co 

Through the sharing of knowledge and experience, we want to help build communities, organizations and individuals become the most optimal version of themselves, both physically, emotionally and mentally.  

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

The WellBe Team

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

Oat Pancakes

OAT PANCAKES

DIFFICULTY: EASY

TIME: 15 MINS
SERVES: 1-2

Because who doesn’t love pancakes? This version is made with cholesterol friendly high fibre oats.

INGREDIENTS

  • 1 large egg
  • 2 Tbsp plain unsweetened yoghurt
  • Splash of milk of choice
  • 1/3 cup oats
  • 2 heaped tsp coconut flour
  • 1 tsp ground flaxseed
  • 1/2 tsp each: baking powder, cinnamon and
    vanilla essence
  • 2 sachets sweetener or 1 Tbsp xylitol or honey

Toppings of choice:

berries, chopped fruit; plain yoghurt, honey, sugar free syrup, desiccated coconut, chopped nuts etc.

Oat Pancakes

METHOD

Blend all ingredients together (*batter should resemble thick-ish pancake batter). If batter is too runny, add in a bit more coconut flour). Heat a large non-stick fry pan on medium-low heat and add oil/butter Pour batter into the heated pan – you can either make 1 large pancake or a few smaller ones. Cook for +/- 2 mins on one side (or until lightly golden), then flip and cook for another 1-2 mins. Serve warm with toppings of choice.

 

DOWNLOAD YOUR OAT PANCAKES RECIPE HERE 

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

Mindfulness

Be Ever Present: The Art of Mindfulness

We often get consumed by the hustle and bustle of daily life. We find ourselves going through the motions every day without being too conscious of it. This often leads to feelings of burnout or unfulfillment which is why mindfulness has become such an important art to master. 

When people say the word ‘mindfulness’, a variety of thoughts may cross your mind; “has this got to do with spirituality?” “Do I now have to start meditating?” “I really don’t have time to add another task to my day”. And most importantly, “what does mindfulness do and does it work?”

We’re highlighting the importance of mindfulness and showcasing how easy it is to add it to your daily ‘To-Do List”.  This blog is going to take you through the journey of mindfulness – from what it is, all the way to how you can practice it. 

What is mindfulness?

Simply speaking, mindfulness is being 100% present in every moment. 

The Mindful Blog describes it as “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us”.

Mindfulness is something innate in us that we are all fully capable of doing but due to our busy lives and the allure of social media, we easily forgot to be present in the moment. This makes mindfulness something we need to practice daily.

If you ever catch yourself really noticing what your senses are experiencing or you’re deeply aware of your emotions and your thoughts, you’re being mindful. The art of mindfulness includes learning breathing methods, using guided imagery, and other practices to relax the body and mind. In the long run, these practices will help calm your mind, body and soul. 

What are the benefits of mindfulness?

The art of mindfulness is not merely focusing on the benefits of it. The goal is to practice it daily and slowly begin to notice the changes your mind and body will experience. 

When we solely focus on the benefits something can have for us, we often forget to completely immerse ourselves in the journey. That being said, there definitely are a variety of benefits to mindfulness. 

When you’re mindful, you are able to reduce your stress levels, gain insight and awareness of not only yourself but the world around you and enhance your performance in everyday life. You are able to gain a completely different perspective into your life and the lives of those closest to you. A perspective that is free of judgement, prejudice and full of positivity

According to the Mayo Clinic, mindful meditations have shown to minimise: 

  • Stress
  • Anxiety
  • Pain
  • Depression
  • Insomnia
  • High blood pressure (hypertension)

Mindfulness has also proven to: 

  • Improve attention
  • Decrease burnout
  • Improve sleep
  • Improve diabetes control

Mindfulness

How to practice mindfulness 

Now that we’ve explained the beauty mindfulness has to offer, it’s time to dig into how you can practice being mindful every day. There are a variety of simple techniques to use so we’ve listed a few. 

1. Pay attention

This sounds slightly obvious, if I’m living and doing tasks then, of course, I’m paying attention. 

Well, not necessarily. 

Paying attention means more than just being there and doing something. It’s about slowing down and actively noticing the world around you through all 5 of your senses and really thinking about how it makes you feel. 

2. Live in the moment

This means putting your phone away and being present. Don’t think about how cool this would look on Instagram and snapping a selfie as a result. Instead, be intentional with what you’re doing. Be open and accepting of all that is around you while being completely aware of your thoughts and feelings. 

Living in the moment also means being truly appreciative of what you have and those around you. 

Of course, you are going to be battling with fighting off plaguing thoughts that naturally enter your mind. But the trick is to accept and acknowledge those thoughts, and then let them go as you release them. 

A good way to look at your thoughts is as though you are sitting on the side of a busy road, watching the cars pass you by. Your thoughts are the cars. And you can either choose to pick a car to travel in – aka – a specific thought – or you can simply sit and watch them go by. This is the practice of peace and being present. It is the art of not allowing your thoughts to control and take over your mind. It is giving you the ability to control which thoughts you focus on and which ones do not deserve your attention. 

3. Accept yourself

If you don’t accept yourself, you will feel less inclined to be mindful because mindfulness opens you up to being vulnerable and taking a deeper look into yourself. You need to practice self-love and self-acceptance and truly love yourself like you would a close friend. 

4. Focus on your breathing

If you are feeling negative or anxious, you need to take a step back and fully focus on your breathing. Take a deep breath in and close your eyes, focus on your breath as you breathe out and pay attention to how the air moves through your body. Carry on breathing in and out focusing on the feeling of your breath. 

There are more advanced ways of practising mindfulness like through meditation where your breathing and your thoughts come together but for now, we’ve left you with the basics to get started. 

Some facts about mindfulness

  1. Mindfulness is not something that’s unfamiliar to you, it’s something we all know how to do. Life just has a way of taking over in some moments. 
  2. You don’t need to change who you are to be mindful but it requires you to use simple practices to open yourself up completely.
  3. Anyone can do it. From children to the elderly, this is something that is so easy to master and will truly transform your life.
  4. Mindfulness is something you need to be conscious of as often as possible. You need to train your brain to actively be mindful. 
  5. Being mindful can assist you at your job as well as in your personal life. When you’re mindful, you have a higher chance of being innovative and finding effective solutions to difficult problems. 

Take a moment now to truly be mindful. Sit back, breathe in and focus on your senses. In a short amount of time and with practice, you will truly transform your life.

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

 

RICH TOMATO SHAKSHUKA

RICH TOMATO SHAKSHUKA

DIFFICULTY: INTERMEDIATE

TIME: 35 MINUTES

SERVES: 6

Eggs are a nutritional powerhouse, while tomatoes are rich in the antioxidant lycopene.

INGREDIENTS

  • 2 Tbsp olive oil
  • 1 large onion + red bell pepper, chopped
  • 2-3 tsp minced garlic
  • 2 Tbsp tomato paste
  • 1 tsp ground cumin ½ tsp smoked paprika ¼ tsp red pepper flakes (optional)
  • 1 -2 cans crushed tomatoes
  • 2 Tbsp chopped fresh cilantro or parsley
  • Salt and pepper to taste
  • 5 to 6 large eggs ½ cup crumbled feta

RICH TOMATO SHAKSHUKA

METHOD

Preheat the oven to 190C. Warm oil in a large, oven-safe skillet (preferably stainless steel) over medium heat. Add onion, bell pepper and salt. Cook, stirring often, until tender and turning translucent (4 to 6 mins). Add garlic, tomato paste, cumin, paprika and red pepper flakes. Cook for 1-2 mins, stirring constantly, until fragrant. Pour in crushed tomatoes with juices and add cilantro. Stir and let come to a simmer. Reduce heat and gently simmer for 5 mins. Turn off heat, taste, and add salt and pepper as necessary. Use the back of a spoon to make a well near the perimeter and crack the egg directly into it.

Gently spoon a bit of the tomato mixture over the whites to help contain the egg. Repeat with remaining 4 to 5 eggs. Sprinkle a little salt and pepper over eggs. Carefully transfer skillet to oven (it’s heavy) and bake for 8 to 12 mins. They’re done when the egg whites are an opaque white and the yolks have risen a bit but are still soft. Using oven mitts (both hands!), transfer the hot skillet to a heat-safe surface like the stove. Top with the crumbled feta, fresh cilantro leaves, and more red pepper flakes, if desired. Serve in bowls with crusty bread on the side.

 

DOWNLOAD YOUR RICH TOMATO SHAKSHUKA RECIPE HERE 

POSITIVE EMPLOYEE EXPERIENCE

WANT A THRIVING WORKPLACE? CREATE POSITIVE EMPLOYEE EXPERIENCE

By Jessica Brownlee

Our tips and insights into being successful at work you do, by valuing and investing in people …

Growing your business and being successful is hard, especially in times like these. We all want to make more money, smash those business goals and just feel like we are achieving our best lives at work. And yes, your customers are the heart of your business. But your employees and people you work with are the life blood. Think about it, you cannot get a single thing done without your people. Literally, not a single thing (barring what you can achieve on your own steam, of course).

When we think of increasing our business or product value we often immediately think of the customer. But what about the employees and people driving the value? Just as customer service has transformed over the years, along with the customer, into customer experiences (the holistic perception customers have of your brand or business stemming from every interaction they have with it) so too do we need to transform our employees’ engagement and happiness by intently focusing on their employee experience. After all your employees are your first customer, and the human side of your brand. 

If the fiscal side of employee experience doesn’t captivate you (we all have different motivations) consider how much of our lives we spend at work and that you as a brand or employer have the power to make someone’s workplace, and by implication life, better, more positive and happier. If there is ever a time to flex your altruistic muscles and show some kindness to others, the middle of a global pandemic and on-again-off-again lockdowns would be it!

POSITIVE EMPLOYEE EXPERIENCE

The deal with Employee Experience

A positive employee experience is more than just a decent place to work. Employee experience is a combination of your workplace culture, the physical work environment and the tools and technology which enable the work. As an example, when you go to work you want to experience a sense of belonging and shared purpose (culture), where you feel safe, can attain goals and grow while working in a healthy, safe and well environment with a technology or machinery that enables you to be efficient and perform. As leaders or business owners if we don’t address and manage all the factors impacting our employee experience we may pay a heavy cost. To convince the stoic and unmoved out there, here are some tangible examples of employee experience impacting the bottom line:

 

  • It is a proven fact (by science, people) that a happy employee is 20% more productive, imagine losing 20% of your employees’ production every day for a year. That’s a full day a week, almost full week lost a month just because your employee is unhappy. 
  • An engaged workforce outperforms one that is lackluster by tripling profit to 147% profit per share.
  • A positive employee experience creates an engaged workforce. Annually disengaged employees cost the USA $450 to $550 billion a year!
  • Managing your employee experience allows you to shape your culture and culture eats strategy for breakfast.
  •  To have talent and the best employees who give of themselves at work, they need to feel appreciated, and that means more than a competitive paycheck. Google increased employee satisfaction by 37% thanks to their investment in employee support.
  • Another hidden cost of poor employee experience is the increase in sick leave and absence, an unhappy employee takes 15 more sick days a year.
  • If you are in a highly competitive industry, positive employee experience can give you the edge with increased innovation and performance from your employees. Happy people just think and work better!

Insights into Your Business’ Employee Experience 

If we want to focus on cultivating positive employee experience, a good starting point is understanding what and where it is now, establishing your status quo. Understanding your employee experience can be simplified into two main focus areas:

  • What do your employees expect, want and need?
  • How does your business design the solutions to meet the wants, expectations and needs of employees?

You can understand your employee experience by evaluating three things:

  1. The physical space: 

Evaluating your workplace design and its impact on interactions, daily work life and wellness.

  1. The workplace technology: 

Embodying frictionless technology that enables and supports performance.

  1. The company culture: 

Understanding and building the right behavioral norms, values and policies on what is acceptable inn your workplace.

Tips to cultivating positive employee experience

So you have a good idea of what employee experience is, why it is important to you and how to evaluate and understand your current employee experience. Hopefully, you feel energized to take action in addressing your employee experience, for your business value and for your employees. Here are some tips to assist you in starting to build a more positive employee experience:

Foster Psychological safety

Yes, it sounds complicated, but no it is not. Simply, psychological safety is merely about giving people the freedom to bring their whole selves to work while feeling valued, connected and accepted. To create increased psychological safety at work we need to approach others with positive regard, allow failures and successes, treat people with dignity and act inclusively. Our interactions, especially the leaders at work, need to down regulate fight or flight responses and allow people to be calm, energized and focused.

Communicate with your employees

An important part of employee experience is communication between the business, leaders and employees. Great communication starts with listening. Actively listen to your employees. You can create discussion boards, virtual collective spaces and even schedule team lunches that allow open communication. Really listen and try to understand what motivates and demotivates your employees, try put yourself in their shoes and understand their day-to-day lived experience. Storytelling is a great way to share ideas and communicate with employees. Host town halls or social media campaigns to keep them feeling connected.

Make people feel valued

Focus on fostering a culture of acknowledgement, people have a fundamental need to feel valued and this is true for the workplace. Recognize contributions to the team and company success in meaningful ways beyond monetary incentives. Create the habit of frequent feedback and make a point of letting people know you see them and their efforts.

Give employees’ growth opportunities

A big part of a positive work experience is feeling like you are growing and contributing to something bigger than yourself. Ensuring employees have routine learning and development opportunities gives them the chance to grow and progress. Growth can take the form of free access to Udemy courses or short courses, personalized development plans to one’s career aspirations or creating a learning culture in the organization with knowledge sharing and learning lunches. 

Work Life Integration and Balance

We all want to feel like we have a good work life balance, in essence we want a positive experience at work and at home. As work and life become more integrated it is really up to leaders and business’ to enhance employee work life balance and show employees they genuinely do care for their happiness. Small steps such as increased autonomy and flexibility at work can go a long way to making employees feel empowered and valued. Consider others schedules when booking meetings, perhaps try have stand up meetings instead of sitting in a board room. Be mindful of the emails your forward and who’s mailbox you are filling. And most importantly encourage employees to switch off and recharge, often. 

Integrate the desired experience into people practices

You can’t achieve the employee experience you want without ensuring all other initiatives in the business align. If you want to encourage feedback, make it a weekly habit in the team. If you want people to act inclusive, build it as a measure into your performance management system and include it in onboarding initiatives. Once you have identified the pillars you will use to build your employee experience make sure you integrate it into all the employee touch points to reinforce the change in behaviours and make it stick.

A word from Jessica Brownlee

Through the sharing of knowledge and experience, we want to help build communities, organizations and individuals become the most optimal version of themselves, both physically, emtionally and mentally.  

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

Let’s be positive

Set yourself up for a positive day, everyday

Do you feel like everyday is a struggle to find the motivation to do anything? Well then it’s time to make some serious changes! Adding some positive daily habits into your life can definitely help with creating a bullet proof routine that will ultimately encourage you to have a great day, everyday.

Being positive is a choice. I truly believe that if we have our mind in a positive space we can become unstoppable in all aspects of our life. But finding a way to keep ourselves motivated and positive takes work and conscious effort. You need to create a morning routine to get your mind into a positive space. This way you will feel motivated to tackle everything in your day!


7 Tips to get onto the positive train

 

Get up and get going

You know when that first alarm goes off? Don’t press snooze! Get up right away and get going. Trust me, I know it’s much easier said than done but it really makes a difference in helping you feel less groggy and more motivated! 

What am I grateful for

Waking up and thinking about or writing down what you are grateful for will really help you focus on the positive things you have in your life. It doesn’t need to be more than 5 minutes every morning, but make this a priority! This will set you out in a positive direction and will put you in a good mood.

healthy and happy

Drink water

Even though it may sound obvious, drinking a big glass of room temperature water first thing in the morning BEFORE you grab your coffee will make your body feel good and revitalized. Drinking water will hydrate you and wake you right up!

Meditation or deep breaths

Taking 5 minutes in the morning to meditate or even do breathing exercises is a great way to clear your mind before your day starts. It doesn’t need to be anything formal, you could literally just sit down while doing your gratitude exercise or drinking your water and take a few deep breaths!

Have a healthy wholesome breakfast

Instead of skipping breakfast completely, eat something healthy and nutritious. If you don’t have too much time you could throw together a smoothie that is jam packed with wholesome goodness! Eating healthily goes hand in hand with feeling good about yourself and your day. 

Put together a playlist

Put together a playlist of your favourite happy songs! That way you can just press play and that positive feeling will come your way. Music really can bring in those feel good vibes into your life, so try to incorporate that into your morning (whether it may be when you are getting ready for work or when your commuting to work).

Move your body

Finding time to move your body and get a great workout in definitely has a massive positive impact on the body and mind. I’m sure you’ve heard it before, but exercise helps release endorphins (happy hormones) into your body which make you feel happy and positive! I suggest trying to fit in your workout in the morning but if not set a time that works for you everyday.

Let’s be positive!

Ultimately, you have the control on how you live your life and how you decide to look at things. Using the above tips will really help set you up for success and get those positive vibes flowing throughout your day, everyday! 

“The positive thinker sees the invisible, feels the intangible and achieves the impossible!”