7 Simple Strategies to Staying Well

Dun Laoghaire harbour

As a busy working parent, I can totally relate to the struggle of juggling it all. Then throw a pandemic and homeschooling into the mix and there’s a perfect recipe for overwhelm and all the different ways that can play out for you. I’ve pulled together 7 simple strategies to staying well and feeling good to help you feel and manage the juggle a little better.

I thought I’d share some of my strategies with you for managing some areas that may be causing stress. None of this may be rocket science, but that’s the beauty of it. Sometimes we just need reminding of these simple things, and permission to do them. 

Start by asking yourself how you’re feeling and whether you could tweak your habits and routine to make you feel less stressed, more energised and more productive both at work and for you and your family. Then take a look at the suggestions below and see which ones might just be doable over the next week for you. Maybe just pick one or two to start with if that works for you. Or maybe you’re more gung-ho and want to change lots all at once. Changing behaviour is very individual so just be sure that ‘you do you!’. Take or leave as you wish:

  1. Take regular breaks that involve moving your body and settling your mind – if tight on time, then a few stretches and a few mins of box breathing can benefit hugely.
  2. Coffee has been a lifeline for me over the last year. I’m not joking! But it can play havoc with your body and mind, we know this. So, reducing your intake to 1-2 cups a day, and trying to limit to before lunchtime is best. This will have a positive impact on your sleep too.
  3. Stay hydrated – this is one I have to consciously do because otherwise distraction gets in my way. My trick to consuming my 2 litres per day is to fill my stainless steel water bottle in the morning (or even the night before so it’s to hand while I’m getting ready for the day), and drink some with my breakfast and then the bottle follows me to my desk and on my breaks, refilling it frequently. I can accurately tell how much I’ve had. It’s a game changer to be properly hydrated.
  4. Set clear boundaries, if you can. This is a tricky one. But as much as you can, delineate between working and not working. And similarly with homeschooling, whatever the duration that works for you, set a clear time for it. Have the phone off and focus on the task at hand.
  5. Have healthy snacks to hand. It’s not to say you can’t have something unhealthy to eat, but to opt for a healthy treat will stand to you, your energy and mood so much better than a raft of highly processed sugary ‘treats’. You can download WellNow’s Snack Recipes and Ideas for some inspiration.
  6. Stay connected. Talk to at least one friend or non-work related person every day, eve for just a few minutes. It may be to have a laugh, vent or just simply to say hi. It will keep your spirits lifted in this tough time.
  7. Journal – putting down on paper how you feel can offer a great release. You can also track your small changes in nutrition or movement and how your feeling so you can see your improvements or when you might need to tweak how you’re approaching something.
WellNow Chocolate Powerballs Recipe

As I said, there’s nothing revelationary here, but keeping things simple is just fine. I hope something here helps you feel a little better than before. 

Stay safe and stay well.

Suzanne

xx

Have Yourself a Healthy Christmas with your leftovers: Turkey Bone Broth

The WellNow Co Turkey Bone Broth

Bone broth has had something of a resurgence in the last few years but it is essentially stock, which is made from boiling bones of turkey, chicken or beef or another healthy animal. And who doesn’t want to have a healthy Christmas to help counteract some of the indulgences we all have?! Bone broth is packed with nutrients that help to support immune and digestive health along with having lots of benefits for the skin, teeth, hair and bones. It’s so easy to make but does take time to boil. If you don’t have a slow cooker or the full 8 hours to be at home while it’s cooking, boil it for as long as you can.


It’s a great use of the turkey leftovers and will contribute to having a healthy Christmas by taking advantage of all the benefits of bone broth and being sustainable while you’re at it. It makes it really sustainable to use any meat to it’s fullest. And by freezing any stock you don’t use straight away, makes it the Christmas present that keeps on giving! I usually make a big soup and freeze in portions, and will add it to casserole and risotto when using up other leftovers too.


I have included the vegetables that I regularly use when making bone broth but like many of our recipes, you can mix this up, depending on what you have in stock (pardon the pun!).

Ingredients:
1 Turkey carcass (preferably organic)
1 onion cut in half
2 sticks of celery, roughly chopped
2 carrots, roughly chopped
2 cloves of garlic
2 litres of water (this might vary depending on the amount of bones and the size of your pot)
1 tsp dried turmeric
1 tsp Freshly ground black pepper
1 bay leaf
2 springs thyme
Salt (preferably pink Himalayan) & pepper to season

Method:

  1. Place the turkey carcass into a large saucepan along with the onion, celery, carrots and garlic.
  2. Pour in enough water to almost cover the turkey (approx. 2 litres).
  3. Now add the turmeric, pepper, bay leaf, thyme and season with the salt and pepper.
  4. Bring to the boil and then reduce to a light simmer.
  5. Leave to simmer with the lid on for up to 8 hours to get all the goodness from the bones. The longer the better!
  6. Remove the turkey and veg so you’re just left with the liquid. I usually drain the liquid into a separate container using a large sieve to catch the carcass and veg.
  7. The stock can be used straight away or left to cool and frozen.

Note: The stock can be frozen in small containers or ice trays for use in dishes as and when you need it.

Boost Your Wellness & Self Care Routine this Winter with our Wellness Giveaway

November Winter Wellness Giveaway WellNow Indeora Kocoono

By Emer Flnnery, Kocoono

Winter can sometimes be a difficult time to keep up with our positive wellbeing routine: gone are those long and sunny days when we exercised outside and spent time away, leaving our daily worries behind. Those positive lifestyle factors and ability to spend time in nature tend to reduce in the Winter time.We stay at home more, eat more and, at times, find it difficult managing our stress within our own four walls.  To help you keep up with your wellbeing and positive routine in Winter, we have put together a giveaway worth over €400 of Wellness Goodies For you and a buddy!

To Enter, Simply go to our post below or Click Here 





PRIZES

The giveaway includes these 3 amazing wellness products (all of them from Irish businesses☘️) :

Prize 1: Kocoono™ Shoulder Hug. RRP €75

Shoulder Hug Kocoono

Too much tension in your shoulder area? Do you feel stressed? Our Kocoono™ shoulder hug creates a hug like feeling reducing tension and anxiety immediately. It is particularly beneficial for anyone with shoulder tension, fibromyalgia, stress, anxiety or those with a heightened nervous system. It is a great tool to use while sitting at your desk, Watching TV, Reading and Meditating 

Prize 2:  A Years Supply of Award Winning Indeora Healthy Magnesium Deodorant worth RRP: €69.99

Get one year supply of the natural deodorant shortlisted by The Vogue Beauty Awards 2020 and the finalist of Irish Made Awards 2020. Why people are loving it? :

  • It has a Natural Magnesium Formula that Safely Neutralises body odour for up to 24 hours.
  • FREE from Chemicals.
  • Does not block your pores.
  • Fragranced with Natural Coconut & Vanilla Oils.
  • Does Not Stain Clothing.
  • It is Vegan & Cruelty Free
  • Breath Easy Natural Spray

Prize 3: Two Wellness Programmes (one for you & one for your buddy) RRP €69 each

The WellNow Co. is Ireland’s leading provider of online health coaching solutions based in Dublin.  If you win the giveaway you and your friend can enjoy a choice From Either Their 7 Week Stress Management Course or 3-Steps to Meal Planning For Health.

Learn More About Our Female Led, Irish Based Sponsors 

  • Indeora: Nominated in this year’s British Vogue Awards for Best In Wellness, Indeora Healthy Magnesium Deodorant, offers next generation healthy underarm care. Designed as a natural mist spray, Indeora is perfect to keep you protected naturally, on the go. Learn More about the health benefits of Indeora deodorant here.
  • The WellNow Co: The WellNow Co.’s mission is to empower you to establish and achieve your health and wellness goals. Through health coaching either online or in person, one-to-one coaching or group coaching, or through any of our online health and wellness programs we can help you to improve your life the way you want to. So whether it is a corporate wellness strategy, a new workplace wellness initiative or you’re an individual looking to improve your life, The WellNow Co has a course to help you. Learn More Here.
  •  Kocoono: Kocoono™ Weighted Blanket systems are designed to reduce stress, increase quality sleep and support your body and mind. Kocoono™ is the brainchild of Emer Flannery, a psychology professional from Belmullet, in the West of Ireland. Emer has worked in psychology for the last 9 years, in various care sectors both in Ireland and abroad. Learn more about Kocoono here.

* WINNERS ANNOUNCED THURSDAY NOVEMBER 26th

Supporting Our Immune System: Focus on Vitamin C

At the start of winter, we become conscious about how robust our immune system may be and look to how best to support it. This winter it’s even more critical. We need more than ever to ensure we keep as healthy and strong as possible in order to prevent unnecessary colds and flus which can be mistaken for the dreaded coronavirus. So what approach can we take ourselves in our day-to-day lives to best support our health?

IMMUNE SYSTEM

Our immune system is complex. In order to function well we need to approach looking after it in a balanced way. Healthy nutrition is really important, and the best approach for this is to eat a whole foods diet with plenty of lean protein. We also need to manage our stress levels as this can impact our immunity. Plenty of exercise, some or all of which could be done outside, along with getting our required amount of sleep, will help keep our immune system functioning at its best.

VITAMIN C

While there are numerous vitmains and minerals that help support the immune system, we focus on vitamin C here, as it is a well known supplement that is taken with a view to prevent colds and flus. Vitamin C is an essential nutrient, meaning our body cannot produce it so we must consume it. It has multiple functions, including the formation and maintenance of collagen. So it’s also needed to give support and shape to the body (ligaments, skin, bloods vessels). It is used up in about 2 hours by the body and takes 3-4 hours to be gone from the blood. So consuming foods high in vitamin C regularly will ensure ongoing support. 

It is generally recommended that we consume about 600 – 1,200mg of vitamin C daily. This can be managed through a balanced diet and can be boosted by focusing on foods known to be high in vitamin C.

SOURCES

The best sources are fruit and vegetables. Vitamin C is quite unstable though and can easily be lost during cooking, especially when using sources high in water and then cooking in water. This is why steaming is often recommended as a way to prepare your vegetables. There is definitely less loss of nutrients this way.

Top food sources of Vitamin C

Eating local and in-season fruit and veg means you are getting these foods at their best in terms of nutrient values. It also means they are more abundant, and usually best value. In addition to this you are supporting local producers so you are helping to ensure a steady flow of the food production over time.

https://www.instagram.com/p/CFykLSYAccj/?utm_source=ig_web_copy_link

VARIETY

While Vitamin C has been shown to stimulate the immune system, it is not stand alone and we need a range of essential nutrients to ensure good health. We need to focus on a healthy balanced diet, high in variety of fruit and veg, fibre, lean protein, healthy fats and generally take a whole foods approach to ensure we are optimizing the function of our body’s systems. By taking this approach we can avoid getting bogged down by the minutiae and get back to living a healthy and well life.

So there are many things we can do to support our immune system, many of which are small changes to our daily routine but can have a massively positive impact on our health and wellbeing. Consider taking on 1-3 small changes this week, and every week, to improve your health now.

If you’re looking to improve your meal planning to incorporate positive change, or you would like to manage your stress better, check out our online programmes and see which one is right for you. Or get in touch if you are interested in one-to-one health coaching.

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