Joyful Wellness for Life

11/02/2024

We’ve been talking about eating well when you’re travelling – what eating well means as well as some of ways we can make it easier….but with all of that, you’ve gotta have fun while you are travelling! Eating is something you do every day…..how and what you eat are deeply connected to the culture or way of life wherever you happen to be.

Being in a new place is a great time to experiment a bit and it can be fun to try some new dishes! The host or the person serving you is often happy to tell you all about the favourites in that area and help you to choose something that you might enjoy.

You could also check out some of the region’s ingredients that you are not familiar with and ask how they are prepared – maybe get some new ideas to liven up your cooking at home. Some places even offer a local cooking class that can be great fun and open up your palate to different foods.

Food tours are popular in many destinations now and you get to check out several different dishes with a guide who offers a full description of the food and some interesting stories around them too!

Lots of ways to eat well and have fun while you are travelling! Tell us in the comments about some of your experiences having fun with food while travelling.

09/02/2024

Delicious stirfry for today!

Shredded brussel sprouts, carrots and mushrooms, seasoned with some fermented chili paste and a little soy sauce.

09/02/2024

I’ve just got back from a really great trip – I went to a big family wedding and it was so beautiful, got to catch up with lots of relatives and friends and just generally had a wonderful time. Hectic but wonderful!

All that travelling got me thinking about how easy it is to forget about eating well when you are away from home and your normal routine, so I thought I’d make a few posts about that.

What does it mean to eat well anyway? I like to keep it really simple so that it's easy to remember, and the basic ideas are the same whether you are at home or travelling.

1. Eat fresh food including lots of vegetables, fruits and wholegrains. That way you make sure you get lots of fibre and nutrient-rich food, and you have less room for any ultra-processed food.

2. Eat slowly….savour the taste of your food…..chew it thoroughly and really enjoy what you are eating. That will help you to digest your food properly, and – very important – this is the premier portion control trick! When you eat slowly, you know when you are actually full and you can stop eating.

3. Drink lots of water. I find that typically when we’re travelling we typically get offered more sugary drinks and alcohol so we need to be conscious about making sure we drink enough water to stay well hydrated. Gotta say though that Nigeria is one place where you are constantly offered bottled water so its easy to stay hydrated there!

So what do you think – are these eating well tips easy enough to follow next time you are travelling? Let me know what you think in the comments.

08/02/2024

Let’s try to include as many of the activities as possible from the January Wellness Challenge in our daily routines.

The range of activities covers all sorts of areas of wellness because our health and happiness are influenced by so many different aspects of the way we live our lives.

It might help to be able to think of them as being part of a few key themes:
* What you eat and drink
* How you move and stay active
* Being intentional about relaxing
* Prioritizing sleeping well
* Laughter, joy, gratitude and healthy interactions
* Inspiration, creativity and getting things done.

Perhaps you could look at the list every morning before you start your day (or the previous evening) and decide on something you are going to do as part of each theme. That way you can consciously make healthy lifestyle choices that are easy to accomplish and day by day, you will create joyful wellness in your life.

The January wellness challenge had 31 examples of things you can choose from as you go through the list, and I’m sure you have lots of ideas from your own life too. Stay with me on this wellness journey and together we’ll discover an endless supply of fun ways to live in your best health.

You will probably find some themes easier to do than others. I know I have to be intentional about getting enough sleep….and it really pays off! Tell us in the comments which themes are most challenging for you.

31/01/2024

Today's Wellness Challenge is to eat a serving of beans.

Beans are an excellent source of protein and complex carbs, but that is not all they offer.

They are rich in insoluble fibre which reduces constipation and provides "good" bacteria for your digestive system.

Beans are also a good source of phytonutrients, including anti-oxidants, which keep your body working the way it should. They reduce cell damage caused by free radicals and help to prevent chronic disease as well as some cancers.

Beans protect against diabetes, lower blood pressure and cholesterol as well as your risk of heart disease and can help to control your weight.

These delicious dietary powerhouses come in different shapes, sizes, colours and tastes.... from lentils to kidney beans and split peas to chickpeas, there are so many to choose from.

If you use dry beans, soak them for 12 hours and then rinse thoroughly before you cook them to make them easier to digest. Beans from cans should be rinsed too, before you add them to your stew, stirfry or salad.

Tell us in the comments which are your favourite beans!

31/01/2024

Today's Wellness Challenge is to make time for fun and do something you enjoy.

29/01/2024

Today’s Wellness Challenge is to put just 3 things on your To Do list – and do them.

Productivity is not about doing more things, it’s actually about identifying actions that will have maximum impact and getting them done.

Decide on 3 things you want to get done by the end of the day and keep it simple. This gives you a good balance of efficiency and simplicity, which you can make into a life-long habit.

Having a long to-do list (or worse yet, a lot of action items running around in your mind!) can be stressful. The beauty of having just 3 key things to get done is that it keeps you focused so it’s more effective and much less stressful.

Chronic stress impacts your immune system so anything to relieve stress is good for your health!

Tell us in the comments how you get through with your 3 items today.

28/01/2024

Today’s Wellness Challenge is to have 3 vegetables with your dinner.

Vegetables are packed full of vitamins, minerals, antioxidants and phytonutrients which protect you from some diseases, lowering your risk of developing heart disease, stroke, diabetes, high blood pressure and cancer.

In addition, the dietary fibre in vegetables makes you feel fuller for longer so you tend to eat less, which helps to maintain a healthy weight.

Vegetables come in an amazing array of textures, tastes and colours. Each type of vegetable contains its own unique combination of nutrients but foods of similar colours generally contain similar protective compounds. To get the full range of benefits, including a “rainbow” of vegetables in your diet is important.

Eating a wide variety of plants leads to more diverse gut microbiome, as the plants contain prebiotics which provide food for the good bacteria in your gut. This helps to maintain a healthy balance, strengthening your digestive system and immune resilience.

A recent study found that a higher variety of fruit and vegetables in your diet lowers your risk of dying in general, and in particular from cardiovascular disease. It suggested that eating a variety of fruits and vegetables may actually be more important than quantity for your health.

You can steam, grill, roast, bake or stir-fry your vegetables….be careful not to overcook them though, to retain the maximum goodness. Of course, some vegetables can also be eaten raw. Minimizing the seasoning you use allows you to taste the true flavours of the vegetable.

Tell us which 3 veggies you choose in the comments!

27/01/2024

Today’s Wellness Challenge is to watch something funny and laugh out loud.

It turns out laughter is not just fun, it’s actually really good for you too! The physical act of laughing makes you take in more oxygen which stimulates your heart, lungs and muscles, decreasing your heart rate and dissipating brain fog which allows you to think more clearly.

It is also linked to chemical changes in the body, increasing dopamine, serotonin and endorphins which help to improve your mood, and lowering cortisol levels which relieves stress and anxiety.

Laughter helps to soothe tension and increase pain tolerance by stimulating circulation and relaxing the muscles.

In the longer term, laughing regularly also helps to improve your immune system and reduce inflammation markers linked with heart disease.

In fact, there are some doctors who prescribe laughter as a complementary therapy to improve a number of health conditions.

So go ahead and have a good laugh every day (or several times a day!) – it’s free, feels great and is good for your health!

What makes you laugh? Tell us in the comments.

26/01/2024

Today’s Wellness Challenge is to breathe deeply for 3 minutes.

When you breathe deeply, the air coming in through your nose fully fills your lungs, and your lower belly rises. This sort of deep abdominal breathing encourages full exchange of incoming oxygen for outgoing carbon dioxide, slowing down your heartbeat and stabilizing your blood pressure.

Many of us tend toward shallow chest breathing instead, which means the lungs don’t get a full share of oxygenated air. Not surprisingly, shallow breathing can make you feel anxious and tense.

Stress goes hand in hand with shallow breathing, increasing your blood pressure and suppressing your immune system, leaving you susceptible to physical illnesses as well as depression and anxiety.

Several studies have shown that deep breathing is a complementary therapy that helps to manage stress and thereby improve many chronic health conditions. It slows down your heart rate, reducing blood pressure and relaxing your muscles, and has been shown to reduce tension headaches.

Taking a few minutes to breathe deeply when you are feeling anxious can help in that moment to lower your blood pressure and heart rate significantly, but deep breathing is most beneficial if you practice it regularly.

25/01/2024

23/01/2024

Today’s Wellness Challenge is to spend 20 minutes in nature.

Most of us spend large chunks of our days indoors, often in front of screens for work, studies or entertainment …..but we have an innate human instinct to connect with nature and making time to find calm outdoor surroundings and leave distractions behind is really good for you. Body and mind relax in a natural setting without the sensory overload of modern life.

Studies have shown that you feel calmer and happier, and have fewer symptoms of stress, anxiety, depression and irritability when you spend time in nature. You are also better able to concentrate and pay attention and somehow get a boost in confidence.

There is actually a physiological response to being in natural environments which includes reducing your heart rate, blood pressure and muscle tension. Your hormone levels benefit as well, with a lowering of cortisol and increase of dopamine which explain the feelings of reduced stress and greater happiness.

Spending time in the sunlight increases your vitamin D levels which is great for the bones and the immune system, and natural light helps to regulate your sleep/wake cycles which makes you sleep much better too.

You tend to be more active when you are outdoors and anything that gets you moving like gardening, walking, swimming or playing a ball game is good exercise.

Research has found that 2 hours a week or just 20 minutes a day spent in nature is enough to significantly improve your health and wellbeing. Be present, breathe deeply and take in the sounds, sights and smells around you.

Where’s your favourite green or blue space to spend time unwinding in nature? Tell us in the comments.

22/01/2024

Today’s Wellness Challenge is to have a No Sugar day (or week!)

So, there is natural sugar and added sugar. Natural sugar is the sugar in whole foods like fruits, vegetables and wholegrains, and added sugar is sugar that is added during food processing or preparation or at the table.

The thing is that whole plant foods have a lot of fibre which takes time for the body to digest, releasing the sugar slowly and offering a steady supply of energy to your body which is a good thing. Added sugar on the other hand is absorbed much faster, causing blood sugar levels to spike and leading to all sorts of health issues.

No prizes for guessing that cakes, cookies, candy, cereal and soda have a lot of added sugar in them, but did you know that many savoury processed foods like bread, ketchup, peanut butter, soups, sauces, baked beans, salad dressings and some cured meats also have sugar added to them? In fact, it is estimated to be found in 75% of packaged foods.

There is a really long list of health conditions for which too much sugar in your diet increases your risk. Weight gain, heart disease, diabetes, high blood pressure, some cancers, fatty liver disease and chronic inflammation. It’s also associated with depression and dementia and it speeds up the aging of your skin and formation of wrinkles. And the list goes on!

Sugar can be quite addictive and is often hidden in processed food so it’s not always easy to cut it out or reduce. A really useful approach is to focus on eating whole natural foods and cut out processed foods and drinks.

If you do have any packaged foods, read the labels and see how much total sugar they contain. It’s best to avoid most artificial sweeteners too.

Drinking more water, eating more fibre and protein, as well getting some exercise all help with sugar cravings.

Do you eat more sugar than you need to? Tell us in the comments.

21/01/2024

Today’s Wellness Challenge is to share a meal with someone and have a conversation.

Sitting down to eat regularly with family and friends gives us a sense of community and support, helping to maintain connections and friendships and making us feel more satisfied with our lives.

It’s a break from the hustle and bustle of the day (especially if we put our phones away!) and helps us to handle the stresses of daily life. Studies have even found that shared meals result in lower levels of depressive symptoms.

Eating together is a great time to communicate with one another, making time to listen and catch up with each other. In fact, research shows that after a food sharing event the levels of oxytocin circulating in our bodies are higher, which promotes social bonding and cooperation.

When we eat together, we tend to eat more mindfully and slowly as we converse and interact. This helps us to recognize when we have had enough to eat, reducing the tendency to overeat as well as being good for digestion.

Our busy lives and hectic work schedules can get in the way of sharing meals with others, and even when we live with other people we can often find ourselves eating alone, on the go, or skipping meals altogether.

Given the benefits of social eating, it’s worth being more intentional about it and making the effort to coordinate our schedules so that we eat together more often – from eating out with friends to a family meal at home or inviting people over for a pot-luck dinner, the bonding and stress reduction are really valuable.

20/01/2024

Today’s Wellness Challenge is to choose to stand instead of sitting.

Sitting for long periods is associated with more back pain and pressure on the discs between the vertebrae in your spine. It also increases the muscle loading of your neck and shoulders, causing tension and pain.

Studies have shown a reduction of pain in these areas when people stand and walk about more. Interestingly, it was also found that greater work engagement was reported, with people feeling more interested, enthusiastic and alert.

Our cells contain telomeres which are like a protective coating on our DNA (like the tips of shoelaces that protect them from fraying). Long telomeres are associated with long life and research indicates that spending time standing helps lengthen telomeres.

With age and a sedentary lifestyle, telomeres become shorter which is linked to cancer, heart disease and diabetes. Another result of being sedentary is more abdominal fat, especially around the body’s organs.

The good news is that you don’t need to run out and buy a standing desk or a sit-stand desk right away! Quite a few studies have shown that breaking up sitting with standing or short walks seems to have a beneficial effect on health and feelings of pain and fatigue.

Researchers found that standing for an extra 2 hours each day instead of sitting reduced blood sugar levels and triglycerides (blood fat), and increased average HDL (good cholesterol).

Standing up during calls, taking small breaks to stand, stretch and walk around, and stepping away from your desk at lunch time are all ways to increase the time spent standing.

What tips do you have for sitting less and standing more? Tell us in the comments.

18/01/2024

Today’s Wellness Challenge is to write down 3 things you are grateful for.

Taking a few minutes each day to reflect on what you are thankful for in your life, especially the things that you tend to take for granted, can be a powerful health habit.

Research has shown that gratitude can reduce depression, anxiety and stress, and help to improve your sleep. All of these are positive for your heart health and some studies have also shown that regularly practicing gratitude can lower your blood pressure too.

Writing down the things you are grateful for is a great way to practice gratitude. Sharing with someone else what you are thankful for works well too. Even just redirecting your thoughts or perspective to look at life more positively can work wonders for your mood.

What are you especially grateful for today? Let us know in the comments!

17/01/2024

Today's Wellness Challenge is to spend time with someone who inspires you.

16/01/2024

Today’s Wellness Challenge is to have a fermented food or drink.

Traditionally, people used fermentation to preserve foods and make them last longer, and to improve their flavour. Most societies throughout the world and throughout time have included fermented foods as part of their diet. It adds complexity to the taste and flavour of the food, as well as adding nutrients and healthy probiotics. Eating fermenting foods has recently become more popular because of the health benefits.

Fermented foods are made by adding microorganisms like bacteria or yeast to a primary food. For example, bacteria reacts with milk to create yoghurt, and yeast added to sweetened tea becomes kombucha. Many fermented foods contain probiotics but not all do, partly because some processes such as baking or pasteurizing kill off the microbes.

The probiotics in fermented foods can boost the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines. A healthy gut microbiome helps your body with digestion and absorbing the nutrients from food. Most importantly, research has shown that having a diverse and healthy gut microbiome strengthens your immune system and significantly reduces the damaging inflammation inside the body.

However, not all fermented foods bring the same health benefits and the difference stems from how many live microbes they contain. Live cultures are typically found in kefir, kombucha, kimchi, and sauerkraut, as well as some yoghurt and some fermented cheeses. You can easily make fermented food yourself at home but if you buy it off the shelf, make sure it is naturally fermented and has live cultures, and that it is not pasteurized. Many commercial yoghurts and cheeses do not contain live cultures so choose carefully.

Tell us in the comments which fermented foods or drinks you enjoy! Boost your microbiome with some new ones too.