meditation

HOW THE PRACTICE OF MINDFULNESS CAN TRANSFORM THE WAY YOU WORK & LIVE

By Katey Kerr-Peterson

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.

Another great read: STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS

Why are we so distracted?

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.

Check this out: HOW TO FUEL YOUR BODY TO POWER YOUR MIND & ULTIMATELY UNLOCK YOUR POTENTIAL 

 

Mindfulness

The role of mindfulness

There is good news! 

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!

July 13, 2020 Eat Well Comments Off on HOW THE PRACTICE OF MINDFULNESS CAN TRANSFORM THE WAY YOU WORK & LIVE
MOTIVATION

STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS

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.

Wellness

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. 

July 7, 2020 Eat Well Comments Off on STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS
Your gut nutrition

HOW TO FUEL YOUR BODY TO POWER YOUR MIND & ULTIMATELY UNLOCK YOUR POTENTIAL

By Andrea Bursey

Nutrition & Mental Wellbeing 

If you thought food was just fuel for your body, think again! Your mental wellbeing is directly linked to the foods you consume, and you can improve mental clarity and wellbeing from simply choosing better and more nutritious options. During times like these (Covid-19), where we have limited interaction with friends and loved ones, it is particularly important to prioritize mental health and self-care. 

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

The link between the gut and mental health

Unhealthier options that are high in sugar and fat are often seen as indulgent treats which may result in you feeling happier for a short period of time but leave you sluggish and flat afterwards. The effect of highly processed and sugary foods has also been found to influence your gut microbiome, affecting absorption and digestion which has an impact on various other functions in the body. 

Serotonin is a hormone that regulates sleep, appetite, and mood. About 95% of the serotonin in your body is produced in the gastrointestinal tract (gut). The gut contains millions of nerve cells that help digest and absorb nutrients as well as influence the overall bacteria in your gut. 

Having an overgrowth of “bad” bacteria can limit nutrient absorption and reduce your overall immunity. Boosting certain nutrients like prebiotic fibers and probiotics nourishes the good bacteria to improve your overall gut health. 

Examples of foods that may aid the growth of good bacteria include fermented foods like yogurt, kimchi and kombucha. A highly processed and high sugar diet unfortunately has the opposite effect. 

Check out this blog to explore more on the topic: THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL

Fueling your best mental performance

Nutrition

Think about your body like a car. Your car functions better when it is fueled with the correct fuel and breaks down when you forget to add fuel or if you use the wrong type. Your body is similar, holistically functioning optimally when you “fuel” it with high quality foods packed with vitamins, minerals, and antioxidants. The human brain is fueled directly by glucose, the by-product of carbohydrates. Foods that provide us with carbohydrates include fruit, milk, sugar, bread, and pasta. 

As we all know, not all carbohydrates are created equally. Diets that are high in sugar upset your body’s regulation of insulin, promoting oxidative stress and inflammation in the body. 

A balanced diet with higher fiber carbs like fruit and wholegrains is great for providing the brain with energy to function throughout the day with less insulin spikes, giving you more mental clarity. The frequency at which you eat may also play a role in your concentration and energy levels. Some people prefer to skip breakfast while others thrive on 6 small meals per day. The key is finding your balance and sticking to a plan that suits your needs and lifestyle. 

Protein plays a role in providing our bodies with amino acids which aids hormone balance as well as mood. Including a variety of high-quality protein sources such as beans, legumes, lean beef, chicken, and fish is a great idea to make sure your productivity is at its peak. A regular intake of healthy fats also comes highly recommended for optional brain function. Include fat sources that are high in omega 3 and 6 to boost brain function and reduce inflammation. 

Check out this blog I wrote on intuitive eating: INTUITIVE EATING – COULD IT BE THE ANTI-DIET PLAN FOR YOU?

Eating a variety of foods from different food groups daily will ensure you have a constant intake of different beneficial vitamins and minerals that play a role in your mental and physical health. Diets that are restrictive and ban certain food groups can result in nutrient deficiencies.  

Shopping right

Next time you’re at the grocery store, take the time to fill up your cart with a variety of foods as well as colourful fruit and veggies and fermented foods. Having nutritious snack options on hand is also a surefire way to make sure you don’t reach for the cookie jar next time you’re feeling peckish. 

The final word

Pay attention to what you put in your body and the way that certain foods make you feel. Remember that everyone is different and finding a way of eating that works for you and helps you function as your highest self is something that will take commitment and time, but at the end of the day, it’s well worth it – your mental wellbeing will thank you for it. 

June 30, 2020 Eat Well Comments Off on HOW TO FUEL YOUR BODY TO POWER YOUR MIND & ULTIMATELY UNLOCK YOUR POTENTIAL
Men's Health

DEBUNKING THE STIGMA SURROUNDING MEN’S MENTAL HEALTH: HOW TO REACH THE ROAD TO RECOVERY & WORK TOWARDS HEALING

A brief overview

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: 

  1. The Men’s Foundation 
  2. Movemebr.com
  3. National Institute of Mental Health 
  4. HeadsUpGuys
  5. SADAG

Focusing on wellbeing and mind maintenance 

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. 

Men's Health

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. 

Explore more: 1 PIECE OF EQUIPMENT. 10 MOVES. ALL THE SWEAT

2. Turning to community

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. 

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

5. Healthy eating

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, 2020 Eat Well Comments Off on DEBUNKING THE STIGMA SURROUNDING MEN’S MENTAL HEALTH: HOW TO REACH THE ROAD TO RECOVERY & WORK TOWARDS HEALING
Parenting Tips

A PARENT’S ULTIMATE GUIDE TO VIRTUAL LEARNING: HOW TO MANAGE YOUR CHILD’S LEARNING NEEDS WHILE MAINTAINING A BALANCED LIFESTYLE

A brief overview

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! 

Parenting

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, 2020 Eat Well Comments Off on A PARENT’S ULTIMATE GUIDE TO VIRTUAL LEARNING: HOW TO MANAGE YOUR CHILD’S LEARNING NEEDS WHILE MAINTAINING A BALANCED LIFESTYLE
SUNDRIED TOMATO & COCONUT CHICKEN BAKE

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

DIFFICULTY: EASY

TIME: 1 HOUR
SERVES: 4

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.

Download Your Sundried Tomato & Coconut Chicken Bake Recipe Here

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

June 4, 2020 Lunch, Recipes Comments Off on SUNDRIED TOMATO & COCONUT CHICKEN BAKE
Lemon Garlic Baked Salmon

LEMON GARLIC BAKED SALMON

This simple recipe is packed full of good-for-you Omega fatty acids which have been linked to a reduction in mental disorders such as depression. Omega-3s have been shown to boost learning and memory as well.

INGREDIENTS

  • 1/3 cup olive oil or butter
  • 1/4 cup fresh lemon juice (or juice of 1 lemon)
  • 2 Tbsp crushed garlic
  • 1 Tbsp brown sugar (optional)
  • 4 salmon fillets
  • Salt and pepper to taste
  • Lemon slices
  • 2 Tbsp fresh chopped parsley divided
  • 1 tsp dried dill

METHOD

Position a rack in the middle of the oven and preheat to 190C. Line a baking tray with foil. In a small saucepan, melt the butter/oil over medium heat. Add garlic and cook until fragrant (1-2 minutes). Turn off heat and whisk in lemon juice and brown sugar. Place the salmon onto the lined baking tray and season with salt and pepper. Spoon over the garlic lemon sauce onto the fillets and spread evenly. Sprinkle with parsley and dill and arrange the lemon slices over the salmon. Cover and seal with entire tray with another sheet of foil. Bake until cooked through (about 12-15 minutes). Remove the top foil carefully and place the salmon under the grill for 2-3 minutes to finish. Serve with grilled green vegetables.

 

Download Your Lemon Garlic Baked Salmon Recipe Here

May 6, 2020 Lunch, Recipes Comments Off on LEMON GARLIC BAKED SALMON
Nut Butter & Banana Smoothie

NUT BUTTER & BANANA SMOOTHIE

A quick breakfast option perfect post-workout or on-the-go. Bananas are packed with potassium and fibre, bananas are beneficial for mental, physical and digestive wellbeing.

INGREDIENTS

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

METHOD

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

Download Your Nut Butter Banana Smoothie Recipe Here

May 6, 2020 Eat Well Comments Off on NUT BUTTER & BANANA SMOOTHIE
BEEF & BLACK BEAN NACHOS

BEEF & BLACK BEAN NACHOS

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

 

INGREDIENTS

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

METHOD

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

Download Your Beef & Black Bean Nachos Recipe Here

May 6, 2020 Lunch, Recipes Comments Off on BEEF & BLACK BEAN NACHOS
Hygiene during covid 19

FINDING POSITIVITY DURING A PANDEMIC: HOW LESSONS LEARNED DURING LOCKDOWN HAVE GIVEN US BETTER SKILLS FOR LIFE

A brief overview

These past few weeks have changed life as we know it, and this shift is one we’ve all felt, not just in South Africa, but across the world.

While the reality of this situation has been difficult to confront at times, there’s a light in all of this – the unbelievable way that people have responded to this chaos. There have been some incredible developments as people have surprised one another, made real gains with the lessons they’ve learned and formed habits that will last them a lifetime.

Rather than focusing on the things that are out of our control, it’s essential that we keep in mind the progress we’ve made instead. The power of positive thinking is vital, now more than ever. That’s why we at WellBe take some time to discuss the breakthrough habits people have harnessed during these last few weeks and all the small achievements we’ve seen come to light.

The 5 Most Important Lessons We’ve Gained

Even for the ultimate optimist, this pandemic has really put people to the test. Things such as a sense of security and structure in daily routine have most likely been disrupted and scrambled in several different ways. “Normal” may even seem impossible to return to at this point. 

We know dramatic shifts like this can be strenuous and unsettling, but amidst this mix of emotions and confusion, we hope you see the good that can be found too. 

The lockdown has given everyone an unsuspecting gift in all of this – the gift of time. People have been able to learn lessons that would have otherwise gone unnoticed in the rush of our daily lives. Now, we have no choice but to go back to basics, and to focus on what’s really important – our health, on our healing and our connection to our community and loved ones. Even if that does involve baking banana bread twice a week. 

1. Health and lifestyle changes 

If there’s one thing we tend to neglect when life gets busy, it’s our health. What we’ve continued to regularly and easily neglect has now been brought front and center, with all this newfound time to dedicate towards our wellbeing. There has been a need for a new list of priorities and personal health seems to be right at the top for many people during this pandemic.  

While we never seemed to have a moment to spare before, for better or worse, everything’s changed. And so have people! Amidst all the chaos and distraction, we’ve been given the opportunity to care for our own physical and nutritional health, and we’ve taken that opportunity in stride.

Now, more than ever, people are making the effort to exercise, to try new recipes and to finally sit down and enjoy a hearty meal with their families. Healthy eating has even been shown to improve mood and mental health, which is why it’s a great thing to see during a time like this.

The most challenging part has been the self-discipline that all this requires. Yet people have surprised themselves once again. Throughout the lockdown we’ve seen more dedication than ever before. Everyday people across South Africa get up, get their gym clothes on and commit themselves to a full-blown, at-home exercise routine. 

Not only have people started taking the time to learn how to look after their bodies and health, but they’ve enjoyed it too. Self-isolation has allowed us to form a strong foundation for our new routines, so that when the lockdown comes to an end, our healthy habits don’t have to. And if you have put on a few pounds during this lockdown period, then consider yourself one of the lucky ones. The important part of all of this is that we are focusing on our health and feeding our bodies with nutritional goodness, in whatever form that might come in. 

2. Mental health and self-love

Self-love is the beginning of every health and fitness journey. 

If you don’t feel good about yourself, it’s hard to feel good about the healthy habits that you’re forming – and even harder to make them stick. Luckily, there have been more and more people trying to use these last few weeks to self-reflect, relax and discover the ins-and-outs of maintaining mental health.

Despite the pressure of feeling closed-in and stuck in one space, we’ve seen people adapt remarkably and turn the situation around, instead using this time to care for their own mental health and their own healing. 

There have been countless people who have taken to meditation, yoga and practicing healthy sleeping habits in order to rediscover the lessons of self-love that may have been lacking in their daily lives before. After all, number six on the self-care 101 guideline is meditation. The importance of small, daily activities like this is unexpectedly helpful in guiding us on our path to self-improvement. 

Sometimes, we tend to see self-care as being selfish, and not as a top priority in our full-of-stress lives – but it’s actually the opposite. It may have taken a pandemic but, finally, we’ve seen people stop, catch their breath and focus on self reflection, mental health and healing.

3. Hygienic habits

It’s taken until now, but we’re finally seeing people become aware and intentional when it comes to personal hygiene. The changes are amazing and daily behaviour has slowly shifted towards enforcing these healthy habits. 

People are taking care to sanitize their hands, cough into their elbows and wash their hands properly – something that has been surprisingly lacking before. Hopefully, when all of this is over, some of the hygiene habits we’ve picked up in order to protect ourselves during the pandemic will stay with us. 

Hygiene during covid 19

4. Transforming technology and working from home

Zoom. Netflix Party. Touchless payment systems. The sky’s the limit. Companies and small businesses across the globe have adapted to this new way of functioning, and the developments in every-day technology have showcased some unexpected examples of great innovation. 

Who would have predicted that a ten-person video chat with coworkers would become the daily norm? As people have started adjusting to working from home, they’ve become more willing and able to try out different methods of communication and have adapted to new forms of technology. Even some of the elderly folks and grandparents have started to discover the joys of using Facetime (here’s looking at you, gran gran). Universities and schools have made the big leap and committed to transforming their teaching to make lessons available online. 

We’ll find ourselves returning to a world more open to alternative approaches to work, learning and communication – and hopefully a bit more tech-savvy too.

5. Connection and community

Throughout South Africa people seem to be focusing on the same fundamental things in their lives – health, family and connection to community. 

We’re learning how to stay in touch with their friends and families, no matter what the distance in between us may be. Support networks and connections are becoming more important than they’ve ever been and people are working to help one another through this difficult time like never before. 

There’s been an outbreak of support and love. We’ve seen communities come together to help the elderly, kindness shown to the poor and homeless, and our healthcare professionals band together and take this challenge on, despite the risks. 

There’s a greater sense of solidarity, community, compassion and kindness – more than we ever stopped to show in the hustle and bustle of our daily lives before.

WellBe’s Two Cents

Here at WellBe&Co we want to keep you connected and in the loop. With regular blog posts and social media updates, we’ll share our top tips for health, wellness and mind-and-body management. 

Follow our daily Instagram updates for recipes, daily exercise routines and our “think well” tidbits of advice. We’ve also made this handy coronavirus survival kit with life-saving meals and at-home exercise guides. 

Want to get more involved? Contact us here for your own personalised health and wellness program. 

April 14, 2020 Eat Well Comments Off on FINDING POSITIVITY DURING A PANDEMIC: HOW LESSONS LEARNED DURING LOCKDOWN HAVE GIVEN US BETTER SKILLS FOR LIFE