How much water do we really need?

How often have you heard the advice, we should ‘aim to drink 8 glasses of water a day’?  I think I’ve included this in my new year’s resolution list every year since I was a teenager and spent the rest of each year berating myself because I never seemed to achieve it.   Increasingly I’ve come across interviews with medical experts including kidney specialists who have been speaking out against the 8x8 directive, there’s even a hashtag ‘#hydrationbollocks’ doing the rounds.  They claim you don’t actually need to drink 8 glasses of water a day to stay hydrated.  It’s a myth.  

I’m trying to remember when it became a thing and perhaps it was the supermodels who started it – looking fabulous while lugging around giant bottles of water at fashions shows, along with marketing campaigns from bottled water companies and water bottle companies and the oft-repeated 8x8 advice has fuelled our thirst for of optimum hydration.

I asked my mum and my aunt who were teenagers in the ‘60s if they had any memories of living in fear of dehydration, there was a resounding ‘no’, they don’t remember any advice around water intake, apart from sticking it in the kettle for a cuppa.  My Mum was wondering if it all kicked off when people started going to gyms – maybe?

 In recent years so obsessed are we with hydrating, there has been a rise in the number of cases of hyponatremia (drinking too much water), particularly amongst amateur marathon runners.

It’s not entirely certain where the 8 x 8 advice originally came from – it’s a toss-up between a report from the Food and Nutrition Board of America’s National Research council in 1945 suggesting the body needs one millilitre of water for each calorie of food or nutritionist Frederick J. Stare in the US in the mid ‘70s who recommended an equivalent of 8 x 8oz glasses of water a day to function properly, what his report actually stated though was “For the average adult, somewhere around 6 to 8 glasses per 24 hours and this can be in the form of coffee, tea, milk…fruit and vegetables are also a good source of water."  Like Chinese whispers, the message has been distorted. 

We don’t need an additional 8 glasses of water on top of everything else we’re taking in – to varying degrees water is in almost everything we eat apart from oils and sugar, and the body is adept at removing fluid from the food and beverages we consume. Based on a regular diet, we actually get around 20% of our daily fluid requirement from our food.  For example, milk – full or skimmed – contains around 99% water and as it’s a source of protein too, serves as an excellent post-workout drink.  

Contrary to popular belief tea and coffee are not dehydrating – now obviously too much caffeine isn’t good for you and people process it differently, but yes even these beverages contribute to your hydration levels (woohoo!).

According to Prof. Neil Turner, kidney consultant at Edinburgh university, for the regular healthy individual, even the pee colour chart is bunkum. Speaking of pee, Stuart Galloway, professor or exercise physiology of Exeter at the university of Stirling reckons 5-7 times a day is about normal, more than 8 and you’re probably drinking too much.

There are times of course when drinking water may be advised by your medical professional, for example, if someone has had a bout of vomiting/diarrhoea or kidney stones or urinary infections.  Also, elderly people may need a reminder to drink.  

In his ‘Just One thing’ podcast, Dr. Michael Mosley suggests a glass of water with each meal is sufficient, but for the most part, it seems whoever the marketeer was that came up with the tagline ‘obey your thirst’ was right.  Drink when you're thirsty.

And just in case you’ve heard the advice against drinking water with a meal because it affects the digestive juices – again there’s no scientific basis to this either, water aids our digestion.

PS I absolutely admit this is slightly contradicting my previous blog re hydration BUT we learn as we go, in truth I will no doubt continue to sip water while I’m sitting at my laptop and at the gym, but I am going to be more mindful of my thirst and let that direct me.

6 Simple Tips for a Healthier Working Day

We spend most of our week working, so why not take advantage of this time to help optimise our health. Here are some simple tips to show you how.

Stand up

We’ve all been in this situation – we’re madly busy at our desk or just engrossed in a task and all of a sudden we realise we’ve been sitting for a couple of hours hunched over our computers.

 Sitting for long uninterrupted bouts can have a detrimental effect on our metabolism, circulation and even bone health.  Being in a seated position for extended lengths of time can create muscle imbalances – our posture and back health can be impacted and over the long term it can leave us more susceptible to uncommunicable diseases such as heart disease or type 2 diabetes.

Office workers in particular will spend 70-80% of waking hours seated.  

The good news is standing and moving around for 2-3 minutes every hour can help remedy long hours at our desks.  My issue here is wandering off for half an hour and not being able to remember what I was doing when I come back.

There’s an app that can help us – of course there is, in fact there are a number of them.  I use ‘Stand up’.  It’s free, you can set the hours you want to work within and how often you want it to go off to remind you to stand up and move around.

Another option of course is standing  / walking for your phone calls or standing for your zoom or in person (ACTUAL IN PERSON!) meetings.  In fact holding ‘standing meetings’ has another advantage – they tend to get wrapped up a lot quicker.  Standing more often burns more calories and can have a positive impact on our sleep. 

Introduce some house plants

Indoor air pollution can be caused by VOCs – volatile organic compounds, are tiny chemical particles in the air from the likes of aerosols, cleaning productions, plastic, furniture as well as carbon dioxide.

Plants can improve air quality by absorbing carbon dioxide and releasing oxygen through photosynthesis, they increase humidity by transpiring water vapor through their leaf pores, and they can absorb pollutants like the aforementioned VOCs, on the external surfaces of leaves and on the plant root-soil system.

In the past studies have shown adding plants to office space to can help employees improve their mood, memory and concentration and possibly contributing to a reduction in headaches, coughs and other chest related illnesses.

In a small room with high levels of natural light, 5-6 plants can have a positive impact. The fast growing, thirsty plants work best e.g. Peace lillies and devil’s ivy.

Mobilise Your Hands!

 Reduce the wrist of carpal tunnel syndrome and repetitive strain injury by the some simple hand and wrist exercises during the day.  Shake out your hands, interlace your hands roll your wrists, make a fist and then stretch your fingers out as far away from each other as you can.  Interlace your hands and push your palms away.  Try ‘spiders doing push ups against a mirror’ touching your finger tips to each other and splay them in and out.  

Exercise your eyes

There’s nothing like staring at a screen for to make your peepers feel tired.  Exercise those ocular muscles with the 20-20-20 rule.  Look at an object 20 metres away from your screen for 20 seconds every 20 minutes.  I was delighted to find out that eye rolls are also beneficial, I’m pretty sure I’d get into the medals in the eye-rolling competition.

Make the most of your lunch hour

Sometimes it’s easier to stay at your desk and work, get a bit of online shopping done, some life admin or just have a rummage around on social media.  But if you can, get moving.  Get out for a walk.  If the weather isn’t lending itself to outdoor activities, get some stretches or even a few strength moves at your desk.  Try some seated cat cows, side stretches, some gentle twists, a seated (on your chair) forward fold where you rest your trunk onto your thighs and enjoy that yummy back stretch.  Or if you’d like to get a little more energetic, some squats to your chair, single leg squats, tricep dips against your chair or push ups off your chair or desk.  

Stay Hydrated

You don’t need to guzzle gallons of water to stay hydrated but keeping a bottle of water on your desk serves as a nice reminder.  We need water to hydrate the brain (it’s 90% water!), digest food and flush out our kidneys and to replace the water we lose through exhaling and sweating.  Try drinking a glass of water before a meal, which can not only hydrate us but can also stop us overeating.  Staying hydrated can help can help reduce headaches and fatigue as well as support our cognition and overall performance.

Men need about 2l of water a day women about 1.6l, if you’re exercising / sweating profusely, you may need more. Herbal teas and milk are also hydrating.   Peeing around 5-7 times a day is about the norm – and it’s another way of getting us up and moving.   

4 Reasons Core Strength is Important for Runners

Our core is not just about the abdominals but includes all the muscles that wrap around our trunk as well as the glutes and pelvic floor. For runners we want to maintain stability in the trunk to allow the legs and arms to move easily, making the overall action less effortful.  A mixture of Pilates and yoga can offer us a well-rounded solution to support our running life.

Run tall, Breathe easy
We want to be able to ‘run tall’ and maintain a neutral spine, if our core is weak and we are running regularly our posture can be affected resulting in rounded shoulders and tighter chest muscles inhibiting our breathing.  Being able to breathe easily is vital for a comfortable run.
Exercises: Planks, chest stretches, cobra pose.

Strong glutes to run faster (and uphill)
The glutes (bum muscles) provide power to drive the body forwards – think of a sprinter’s physique.  Strength in our glutes (and overall core) will give runners more power and speed, useful for short sprints or when tackling hills and adding to overall resilience.
Exercises: Pelvic curls / glute bridges, walking lunges with weights, locust pose.

Creating stability in the trunk and limiting rotation
While the obliques – abdominals at either side of the trunk – are key for rotation of the trunk, they also help us stabilise, minimising the movement of the upper body while running. This stability creates more efficiency in the movement in a forwards only direction rather than swaying side to side.  Being able to stabilise the trunk when running also allows us to be more energy efficient.
Exercises Side plank (on hand or forearms) – add dips or side leg lifts, airplanes (kneeling with arms out to the side, flex laterally and bring yourself back to upright), chest lift with rotation.

Injury Prevention
Unfortunately, injuries are not uncommon amongst regular runners. A weak core can contribute to injury from pelvic floor issues to stressing knee joints, to lower back pain and even plantarfascitis.  Injuries can particularly effect runners who have desk-based jobs who may already have muscular imbalances effecting posture, glute strength, hamstring flexibility or lower back health.  A routine that includes core strengthening and stretching can help protect us from injury
All of the above recommendations plus, low lunges, supine hamstring stretches (use a strap or band to stretch leg up).

5 Simple Tips For A Healthy Start To Your Day

Now I realise that not everybody is naturally a morning person, so it might be enough to just drag yourself out of bed rather than adding items to your list of things to do in the morning, but these measures are very simple and each one can help enhance your day.

1)    Hot / warm water and ginger first thing
Ginger is great for our digestive system, it also has anti-oxidant, anti-bacterial and anti-inflammatory properties . I keep a jar of peeled, chopped ginger in the fridge, I have a big beer tankard that I pop it into first thing in the morning, I then try and drink the whole thing before my first class / client appointment, which doesn’t always happen, but when it does I feel smugly hydrated. I keep it topped up with hot water throughout the day.  Most of the nutrients are just inside the skin, so try to lightly peel rather than chop too much of it away.  

2)   Consider including protein in your breakfast
It’s important we get enough protein in our diet. Protein is involved in building and repair in the body and is vital for healthy muscles and bones. From mid / late 30s onwards we start to lose muscle and bone, women in particular during perimenopause / menopause are effected by the depletion of oestrogen and need to be mindful of their bone mineral density.  Eggs are the gold standard of protein and a perfect breakfast option (if you like eggs!).  Protein, as well as providing material for muscles and bones, will keep you satiated for longer and you won’t get that energy peak and drop that you can get from many processed cereals and juices*.  Can’t do the eggs? Porridge also fairs well on the protein front and you can add some seeds and a dollop of live natural yogurt which contains protein and healthy bacteria to benefit your gut.

*With cereals and juices check out the ‘sugar’ from carbs on the ingredients label.  A breakfast high in sugar may provide a satisfying energy surge straight after eating but can leave us feeling hungry or sluggish mid-morning once that surge subsides.  E.g. Flahavans porridge contains .9g sugars from carbs per 100g whereas Special K contains 15g sugar from carbohydrates per 100g.

3)    Cold water showers
If you’re not into early morning sea swims, 30 sec to 2 minutes of cold water add the end of your shower can actually have similar health-enhancing benefits – helping to boost the immune system, as well as energy and mood.  Research is starting to show that cold habituation decreases inflammatory responses over time.  So try a quick cold blast at the end of your nice steamy shower, perhaps not quite as sociable as the sea swims, but certainly easier and convenient.  And just for the record, I’m totally into early morning sea swims…mid-summer…in Greece.

4)    A brisk morning walk
Getting out for a brisk walk in morning light can actually help improve your sleep, boost your mood (helping to offset the effects of SAD in the winter) and cut your risk of heart disease and diabetes.
Any form of walking outside during the day is good, but going in the morning is like a gentle alarm to let our body and brain know that the day has started.  Light helps reset our body clock, which in turn tells our body when to go to sleep and when to wake up.  The earlier you have exposure to daylight the better for your sleep, possibly even making it deeper with less chance of waking up.  Light exposure also triggers the release of serotonin which is a feel good hormone, helping to boost our mood.  Brisk walk = moderate-intensity exercise where our heart is beating a little faster, we’re breathing a little heavier but we can still hold a conversation.

5)    Some Gentle Stretches
Simple stretches, the likes of child’s pose, lying on your back and hugging your knees to your chest and figure 4 stretch are all lovely and simple stretches to do in the morning to help stretch the muscles around hips and lower back.

Vegetarian Nut Roast - it's not just for Christmas...

Every year for Christmas, the chef, aka the Ma makes a nut roast for me ‘the awkward vegetarian’. Now I’d just like to point out I do volunteer to cook, but while my brother is often stand-in or sous chef, I’m usually relegated to clean-up duties and alternate shifts with my Dad. My lack of success in being allowed to cook a full meal for my family reminds me of my attempts to get a solo singing part in my primary school plays - they always found something else for me to do. Ok, I just had to get that off my chest - back to the best ever vegetarian nut roast. The champion nut roast of Christmas 2021 - recipe from none other than Delia Smith.

Whoomp here it is;

Curried Nut Roast
serves 4

225g mixed hazel, brazil and/or walnuts, finely chopped
8 tomatoes, peeled and chopped
1 medium green peppers, de-seeded and finely chopped
2 medium onions, finely chopped
75g wholewheat breadcrumbs
1 clove of garlic, crushed
1 teasp dried or 2 teaspoons chopped fresh mixed herbs.
1 tbsp mild curry powder or 1 teaspoon hot madras curry powder
1 egg beaten
Olive oil
Salt and freshly–milled black pepper

Preheat oven to gas mark 7 / 425°F / 220°C
Grease a 7 inch/18cm square cake tin
Begin by gently frying the onions and chopped pepper in a little oil until they are softened (about 10 minutes).
Meanwhile, mix the nuts and breadcrumbs together in a large bowl, adding the garlic, herbs and curry powder. Then stir in the onions, pepper and tomatoes, mix very thoroughly and season. Now add the beaten egg to bind the mixture together.
6. Finally, pack the mixture into the prepared tin and bake for 30 to 40 minutes until golden.

A homemade tomato sauce is a perfect accompaniment for this. It’s also yummy served cold with a salad.

I almost forgot…Happy New Year Peeps!

The Joy of Decluttering

Fear not, I am not going for another career change and stepping into the wonderful world of professional decluttering.  As a life long hoarder, I know my limitations.  That said at the beginning of this year when we were just starting into our third and most severe lockdown I had a burst of energy in early January and swept through the apartment stripping the shelves of books that I had either read or knew I would never read and boxed them up along with DVDs, ornaments and some ‘token’ clothes – the clothes I knew, were going to be a whole project in themselves…  

Where did this sudden need to declutter come from?  Well aside from the usual new year rush of blood to the head, I had decided in November I should move to Lisbon and see out the pandemic from there.  All my yoga, Pilates and fitness classes were fully online and I love Lisbon and airbnb rentals were hugely discounted.   Why not?  That was it.  Decision made.  I was doing it.  Anyone I mentioned it to thought it was a wonderful idea and were mad with envy.  Yay, go me.   So what stopped me?  Well I hadn’t quite figured out all the details but the thought of what I would do with all my STUFF put a stop to my gallop. 

All this stuff I had accumulated over the years was completely weighing me down.  The stress of figuring out what I was going to do with it was keeping me awake at night.  The Lisbon idea got put on ice and I got back to sleep, but the need to declutter seed had been planted.  

After my initial January purge the apartment looked much neater and I was very pleased with my work, but because the charity shops were closed even though all the items were boxed up, they were still taking up space in the apartment and kind of in my head as well.  With the cold grey days of January and the least fun of all the lockdowns, my motivation to sweep the decks went from 60 to zero.

Although my de-cluttering had come to a grinding halt, I figured I would augment my efforts slightly by listening to Marie Kondo’s book ‘The Life-Changing Magic of Tidying Up’.  This was interesting and I definitely picked up some useful tips but in places it sounds like her constant need to create order was almost a disorder.

I also watched The Minimalists documentary on Netflix, which reported the fact that the average American household has more than 300,000 items and maintain that the reason we accumulate all this ‘stuff’ is because we think it will make us happy.  These two guys got rid of most of their worldly goods and felt their lives improved exponentially because of it.  

As May drew closer, the restriction I was most excited about being lifted was essential retail – which would allow me access to the charity shops.  As serendipity would have it the week prior to that, I received an email from Rhoda of Designer Rooms who was offering wardrobe edits, an opportunity to de-clutter and rethink your wardrobe.  This was a no brainer for me.  Within minutes I had booked a session.  I had met Rhoda a few years and subsequently rented a designer dress from Designer Rooms for a wedding.  This woman knew her way around a wardrobe and was the epitome of patience and I also figured it’d be a bit of craic.

We discussed beforehand what my goal was for my wardrobe and I sent her a picture of my wardrobe(s)which were exploding with clothes.  In spite of the pictures, she still showed up.  We methodically went through everything in the wardrobes until there was a giant clothes mountain on my bed. With care and diplomacy and just the right degree of firmness (from Rhoda) we started to eliminate.  There were so many items that I had held onto for years some for sentimental reasons, others because I really liked them but they were verging toward tatty or had gone passed that point and moved on to raggy. 

Four sacks of clothes and a big box of shoes and boots later we were done.  Rhoda had completely re-organised the wardrobes so they no longer looked like TK maxx’s sale rails and more like a boutique – with actual space between the hangers.

This all took around 4 hours.  But I didn’t stop there. When Rhoda left I continued on my roll.  With new eyes I realised there was so much more stuff around the apartment that I had missed the first time around that could go.  What started at 10.00 on a Saturday morning finished at 8.30 that night. 

The following muggy May Monday morning I skipped along to the charity shops – or as much as you could skip while carrying heaving boxes and bags.  I had cleared out various pots and pans and along with other items these went to the recycling on the way home.  I got back to my apartment a sweaty mess but most definitely feeling lighter and liberated.

Rhoda followed up with an email and wardrobe moodboard about how I could consider putting existing items together as outfits and l have definitely put more thought into this in the last couple of months.

 The apartment declutter continues in spurts, but my bedroom has stayed mostly neat and tidy since Rhoda’s visit and I no longer spend a large part of time trying to find things that I have mindlessly mislaid.  One of the benefits of the declutter apart from more space is just more awareness about where I’m putting things but also because I appreciate that space I’m much more mindful about maintaining it and not replacing it with more clothes/clutter or automatically saying yes when someone offers me something e.g. the yogurt maker that they bought but have never used.

I heard on the radio today that ‘maxilism’ in home decor is now becoming a trend, which I’m kind of surprised about. For me, I have found the great clear out of 2021 a way of simplifying my life which I want to continue with, being kinder int he long run to the environment and without a doubt it has a positive effect on my mental health.

By the way would anyone like a yogurt maker that has never been used?

Where’s My Focus Gone?

I thought I was suffering from hormone-related brain fogginess (hormones are pretty much always my first stop when I’m looking for something to blame), but I have spoken to some friends, both female and male and they agreed that their focus had also taken a swan dive, before we got distracted and started talking about something else.

At the beginning of January, I felt like I was going gangbusters, powering through and getting things done. Cut to the last couple of weeks and it’s like somebody turned the ‘focus’ tap off and there’s just an occasional lonely drip. The only time I’m really focused is when I’m teaching a class (had to get that in there) and of course that’s not counting when I say ‘knee’ instead of ‘elbow’ or lose count of repetitions – that’s all normal.

Now clearly I’m not a psychologist and to be honest I haven’t even googled this, but my take on it is as we are constantly in more or less the same routine and at this stage words like ‘boring’ and ‘mundane’ are completely applicable, there’s no chance to get away, properly re-boot and come back feeling refreshed and ready to pounce. It's like when your computer starts to slow down / hum and it just needs maybe to be shut down for the night or even just a case of 'have you tried turning it on and off again?' and bingo it's back up and running again.

Anyone else out there been feeling that lack of focus?

I'm testing out a few ways to re-boot under lockdown, I'll report back to you with my findings!

How I Found My Way Back To A Good Night's Sleep

A few weeks ago I wrote a short post on instagram about my sleep, or lack there of.  I was amazed at how many people commented ‘yup, me too’ – similar to the day I rang the chemist shop to ask if they had chilblain cream and the nice lady said ‘not a tube, we’re all sold out, there’s been a run on it’ – while I still had chilblains and no cream, I felt a little better knowing I wasn’t the only one.

I am almost afraid to say it for fear of jinxing myself, and I don’t want to make any of my insomnia compadres feel bad, but just in the last week or so, I feel like I am back on the sleep track.  Hallelujah.

Why was I lacking in the sleep department? Perhaps fluctuating hormones and definitely a bit of anxiety.     

While I know everyone’s sleep story is different, and my heart goes out to those with chronic insomnia, here are a few things I did to get me back on track.

Coffee – I love it and I love the ritual of the moka on the stove and the reward of a big old double cupper in the morning.  I very rarely drink coffee after 10.00 in the morning and I don’t like going full decaf but I’ve found half caf / half decaf and I don’t even notice it.

Tidiness – It would seem I am evolving or maybe mutating into a tidy person.  It’s taken me a while, but I’ve realised for me, mess = stress. These days, I even make the bed in the morning as soon as I get out of it.   

Journalling – a friend of mine gave me one for Christmas and I take a big old thought dump into this every morning. This really helps me get to the bottom of stuff that’s bugging me.

Acupuncture – I was an acupuncture virgin, but after just one session I slept like the dead for two nights in a row, and barring a couple of unsettled nights, since then I have woken up with my alarm each morning, instead of 3-4 hours before it. Who would have thought being needled could be so relaxing?

There are a few more little hacks that I’ve employed at various times that I have found help my sleep;

The obvious one of course is no devices in the bedroom.  Shut them down before you get there.  If you need your phone alarm put it in your drawer and make sure the sound is off.  Avoid checking it for time during the night.  I also had an electric clock I actually think it’s big angry red numbers glaring at me caused me stress – particularly when they were saying 3am and I was wide awake.

Keeping things cool – while I’m partial to an electrical blanket, I avoid heavy PJs and keep the bedroom cool.  It’s not quite the weather for it at the moment perhaps, but if I wake during the night from Spring onwards I open the window.

Lavender – a friend of mine recommended the ‘This Works’ pillow spray and there is indeed something very soothing about it.  Sometimes I’ll diffuse lavender before going to bed.

A bit of inulgence - My Mum gave me a gift of jasmine silk pillowcases a few years ago and are cooling and soothing.  Apparently, they don’t dry your skin like cotton can…wait…was that a subtle hint that my skin looks dry?

CBT – there are some great podcasts which talk about CBT for people losing sleep.  Repeated interrupted sleep or being unable to get to sleep can cause anxiety.  CBT addresses this and aims to ‘diffuse’ the stress associated with insomnia. https://www.menopausedoctor.co.uk/menopause/041-you-are-feeling-sleeeepy-kathryn-pinkman-dr-louise-newson

Eatin’ and drinkin’ - Finish eating two hours before you go to bed, this works for me. I don’t drink that much wine but I know when I do my sleep really suffers. Waking up dehydrated at all hours and with the fear on top of it - it’s a big no-no for me.

Lastly yoga nidra, one of the most relaxing things you can treat yourself to. Click here for one of my favourites.

If your sleep is up and down I really hope you find your own way back to a good night’s sleep.

5 Ways To Support Healthy Bones With Diet

From our mid-thirties onwards we are at risk of bone density loss. Women, because of menopause and the depletion of bone protecting oestrogen are at greater risk.  Diet and exercise play an important role in supporting our bone health.  We looked at exercise last week, let’s take a look at how our diet can help us.

1. Calcium is usually the first nutrient that springs to mind when we mention healthy bones, so let’s start there.   We usually associate calcium with dairy.  Whole milk probiotic yogurt is one of the best dairy calcium sources and beneficial for our gut health, with regards to cheese – the harder the cheese, the better the calcium content. Non-dairy sources of calcium include brown rice, kale (also a great source of magnesium), bok choy, chard, cabbage, broccoli, white beans, chickpeas, almonds, sesame seeds, anchovies, sardines, figs.  Phew.

2. Vitamin D – we need this to absorb calcium.  Vitamin D comes from sunshine, oily fish (e.g. salmon, mackerel, trout herrings), eggs, red meat and fortified foods and drinks.  In countries where we don’t get enough sunshine e.g Ireland, it is widely recommended to supplement with Vitamin D from September to May.  (Check with medical/nutrition professional about dosage.)

3. Protein! Usually associated with muscle growth and maintenance, this macronutient is a major structural component of all cells including bone cells, and gives bones its strength and flexibility.  You will find protein in meat, poultry, eggs, dairy, beans, legumes, nuts, seeds, tofu, tempeh, soya/edemame beans, spirulina and quinoa.

4. More micronutrients for bone health include;
   Vitamin K – leafy greens, liver, some fermented cheeses and soya bean products.
   Magnesium – green veggies, nuts, seeds, unrefined grains (e.g. quinoa)`
   Zinc – lean red meat, poultry, whole grain cereals and zinc.

5. Lastly, caffeine, alcohol, fizzy drinks and sodium can all inhibit the absorption of calcium and are therefore in excess, they are not good for our bone health.

 Stay healthy peeps! 

How To Support Your Bone Health With Exercise

From 35 onwards, we start to lose more bone than we make. Yikes

Throw menopause into the mix, and the depletion of the bone protecting hormone oestrogen means women are more at risk of osteoporosis. Therefore it is vital that we support our bone health with exercise and diet and the earlier we get going, the better.

Bone is a living, growing tissue and responds to stimulus. The muscles contracting create a stress on the bones which stimulates new bone formation.

So what exercises work best?

Weight-bearing Exercise
These are exercises where we are working against gravity. They can be divided into high impact e.g. plyometric moves (jumping), running , playing tennis , skipping.
Low impact, e.g. hiking (add poles for upper body workout), dancing , stair walking. Or no impact – yoga , Pilates, tai chi – where we are using body strength – think standing poses, arm balances, planks, push up variations.

Resistance / Strength Training
This is where we are pushing or pulling against a force.

Weights - Everyone can work out with weights and you don’t even have to go to a gym. If you don’t have dumbbells / kettlebells at home, you can improvise - tins of beans, bottles of water, a bag of spuds can be used.

Dynabands – I love these rubberbandits. They are really versatile, and can provide a full body workout including flexibility and mobility as well as strength..

Suspension Training e.g. TRX You can hang it off a tree or out of a door and it is fantastic for an all over body workout.

Reformer Pilates – what’s not to love? Again another excellent system for creating an all over body workout working against resistance with a focus on core strength.

Tune in next week for ‘Nutrition to Support our Bone Health’.

Five Easy Ways to Upgrade Your Diet 💫

Let’s start at the beginning – with breakfast - non-breakfast eaters (you maniacs) just skip along. Porridge is my go-to breakfast, it’s minimally processed, low in fat, no added sugar and it’s so easy to pimp! You can add fruit, (frozen berries are brill), spices (I’m a sucker for cinnamon - helps lower blood sugar), seeds and if you’re looking for a little more protein in your diet you can add a spoonful of protein powder.

Seeds! Pumpkin, sunflower, sesame, linseeds. Full of protein, fibre and healthy fats. I always keep a jar of sweet seeds (dry pan toast first and then add maple syrup and cinnamon and/or mixed spice) for porridge and yogurt and a jar of savoury (dry pan toast first, then add tamari /soya sauce) for soups, stews etc.

Bread, pasta, rice – you know this one - switch the refined whites for wholegrain. The wholegrain versions are lower in sugar and higher in fibre, which we need for good digestion aka keeping things regular.

Stir Fries – remember the eighties when the answer to every vegetarian option was a stir fry? Well it’s time to get wokkin’ again (I just use an ordinary frying pan but can’t resist a pun). Stir fries are a quick and easy way to cook up a load of yummy veg AND include chilli, ginger and garlic – fantastic immune system boosters. A bit of soya or tamari sauce and you’re ready to go. They can even make kale edible (super nutritious but like eating thistles right?)

Stews, curries and soups – ‘tis the season for them. These are another way to up the veggie intake. I always start with a bit of olive oil and sauté onions, garlic and whatever is in the fridge that works well chopped e.g. celery, leeks, carrots, peppers, mushrooms, chilli, once they’re soft I either use tinned plum tomatoes or vegetable stock. I’ll add in 1-2 tins of beans, definitely will add in herbs (so good for you – they weren’t used for remedies for nothing ya know), maybe peas, wholegrain pasta, brussel sprouts (Stop that! I won’t hear a word against them). Use your fabulous imagination. These are perfect for batch cooking and freezing.

Buon appetito!

5 Tips For a Healthier January

1. Aim to get a brisk walk in during daylight hours everyday. Thirty or even twenty minutes will do, you are not only getting exercise but fresh air and daylight too.  While it is recommended we supplement with Vitamin D from September to May (which we need for calcium absorption), we are still getting exposure to vitamin D by being outside.   Daylight and exercise will help boost our mood and can contribute to a better night’s sleep.

2. Have you considered a dry January?!   If you’ve been indulging in the vino over Christmas and think you can go the month without it or at least significantly reducing it, take a selfie now and take one after your booze-free month.  You’ll see a difference and feel it too.

3. Hydrate - At this time of year as we spend more time indoors and with central heating (#grateful) our skin can become dehydrated.  I like to keep a beaker of hot water with a chunk of peeled ginger in it and keep topping it up throughout the day.   Much easier to drink than cold water at this time of year.  If you prefer lemon, remove the peel and bear in mind too much of it can affect your teeth enamel.

4. How about a declutter?  Not to be smug or anything, but i’ve already started (yeah I’m feeling totally smug). I’m slowly making my way around my apartment, and it’s liberating.  I watched ‘The Minimalists’ on Netflix on new year’s day which got me going.  Getting rid of ‘stuff’ you don’t need not only declutters your home, but it’s also good for your mental health. While charity shops are closed during lockdown, recycling centres are still open.   

5. Sleep – getting enough of it is important for our physical and mental health.  Our sleep pattern can get a little out of whack over Christmas, perhaps going to bed later, sleeping in, and then all of a sudden the shock of having to get up for work again.  What better time than a January in lockdown where FOMO is eliminated, to try and get to bed a little earlier, be strict with your devices, power down before you get into bed.  Aim for 8 hours.

   January - bring it on!

Presents Of Mind This Christmas

It’s less than two weeks to Christmas and the shopping stampede is in full swing. I’ve put together a list of gift suggestions, which include some slightly alternative options and range from €0 upwards. I’m being mindful of sustainability and local suppliers, I’ve aimed to avoid ‘stuff’ as much as possible and tried to keep to a theme of physical and mental well-being and best of all you can pretty much avoid that stampede.

Babysitting Vouchers
My first gift suggestion will cost you nothing. No I’m not suggesting sticking a few selection boxes up your jumper and making a run for it. One very precious gift that you can offer your loved ones is your time. The price of a babysitter can be a big fat expense and often a deterrent for parents trying to get a night out right? My suggestion here is babysitting vouchers, and you’re the babysitter. You can give as many as you like and you can vary them – evening out, Saturday off, cinema night…you might want to add some terms and conditions but I’ll leave that up to you.
NB some proven child wrangling skills may be necessary here.

My friend Mary’s daughter Zoe, giving me a lesson in babysitting.

Homemade Hamper
If you’re a talented and seasoned agent preservateur, homemade chutneys, jams, vinegars and all that jazz in a homemade hamper can make a lovely gift – add in a couple of nice Irish cheeses (you can cheat and buy those) and bobs your uncle. Of course I’m suggesting supporting local and getting the best from your local fruit & veg shop / farmer’s market for the ingredients. Here’s a link to some lovely relishes, jams and some seasonal sauces. https://greatfood.ie/jams-and-preserves-recipes-and-techniques

Christmas Decorations
I know this comes under ‘stuff’ but if you’re anything like my Mum, she’s been recycling the same decorations for nearly fifty years…As a result there is something very nostalgic about Christmas tree decorations. Each year when the tree goes up, you unwrap the baubles and there’s always an ‘aaah, I’d forgotten about that one’ or in this case ‘ah yes, I’d forgotten about that one, that’s the one that our dear friend ____ gave us’. There are some great tree decorations to be had from the classic bauble to the quintessentially quirky. Or of course if you have time and the creative talent, make your own.
https://irishdesignshop.com/collections/christmas

A Bit of Culture
No I’m not talking about a night at the theatre (all that’s a good idea too), give the gift of fermentation this Christmas. If you have a friend who likes a project and is in the market for upping their gut game via fermented goodies, Kefir or Kombucha Cultures can make an interesting gift and it’s something that can engage all the family while improving their health, the benefits for which are plentiful https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting
Indeed nothing says I love you like bacteria.

It’s worth pointing out that Kefir / Kombucha are not just for Christmas, they do need tlc on an ongoing basis, although not quite as much as a puppy. From what the experts tell me it’s best to go for the hydrated grains you will find them online at Limerick based Kefir Grains www.kefirgrains.ie prices starting from €14. NB they have an ‘activate by’ date.

Essential Oils
I do like an essential oil and Irish Company ‘Kotanicals’ offer a wide range of great quality organic essential oils which are certified ‘cruelty free’, aswell as roll on blends and diffusers. The company has a strong commitment to minimal waste and their website features a helpful explanation with each oil as to their benefits and uses. Prices range from €10 to €49 for oils. www.kotanicals.ie

Book Tokens
Yes! Book tokens are the biz AND you will be supporting your local bookshop with a National Book Token, which you can buy online. https://www.nationalbooktokens.com/

Multi tasking - Reading while lounging by the pool

Massage Voucher
If you have a tried and trusted massage therapist why not treat your poor friend with the achey back or tense shoulders?

Yoga / Pilates Classes / Courses.
Yes of course I am going to include this! Many studios offer a beginners class pass where you can do as many classes as you like in a month for around €60,. Alternatively what about a beginner’s course? Maybe something you and your friend, partner, relative could do together? And of course there’s always one to one sessions, Pilates, yoga, personal training...Who wouldn’t love it? www.graforfitness.ie

Retreats
If you’d like to splash out, a retreat is a lovely gift – I loved my stint in Macalla Farm Yoga retreat on Clare Island in Mayo – if your gift recipient is an animal lover, they offer a ‘yoga with horses retreat’ which by all accounts is magical. https://macallafarm.ie/

Macalla Farm Sati Yoga Retreaters

Cliffs of Moher Yoga Retreats offer a variety of retreats including one day and weekend - they also run Wim Hoff Method retreats for the hardcore. https://www.cliffsofmoherretreat.com/

Both retreats are family run.

If you’re contemplating a gift for someone who runs or wants to start, take a look at www.forgetthegym.ie who offer courses including couch to 5k and marathon training aswell as running holidays.

Cookery Courses
For those who want (or need!) to improve their skills in the kitchen – you’ll find these all over the country. Prices vary. Here are a few I have my eye on…in case anyone’s asking;
https://mamanagis.ie/product/group-cooking-classes/
https://www.iinh.net/taste-health-cooking-classes/
https://macallafarm.ie/retreats-courses/category/food-courses

Macalla Farm Culinary Treats

Meditate On This
More and more people are taking to meditation and what a nice way to start the year; by starting a daily meditation practice. There are weekly courses, you could gift a weekend away in that piece of heaven ithat is Dzogchen Beara in West Cork – Andrew Warr runs amazing weekend meditation retreats down there https://www.dzogchenbeara.org/events/
Alternatively, the well known meditation app offer subscription ‘Gift Some Headspace’ vouchers https://www.headspace.com/buy/gift
A one year subscription is €57.99. I can highly recommend it.

Happy Christmas Peeps!

Dear Gratitude Diary...

Last Christmas I received a beautiful 2019 ‘week to view’ appointment diary as a gift.  In my previous work life I had been a great lover of an old fashioned diary, the last few years however have seen my weekly calendar become fully digitised, making this delightful date organiser redundant.  For a stationery fiend such as myself this posed a dilemma particularly as it had a sell by date.  The only solutions I could come up with were ‘re-gifting’ (who me? Never!) or a gratitude journal.  I chose the latter.   

Gratitude journaling has been on the wellness radar for a while now, it simply involves writing down a few things each day that you are thankful for. I’ll admit I didn’t take a whole lot of notice of the gratitude journaling trend to begin with.  It’s not that I was skeptical about it…ok maybe a teen bit…while it did sound like a relatively pleasant exercise, it also felt like it would be ‘one more thing to do’. But then my diary presented itself, urgently requiring gainful employment.  (I’m aware there may be indications here of hoarding but that’s a whole other blog.) 

“Being grateful all the time isn’t easy. But it’s when you least feel thankful that you are most in need of what gratitude can give you: perspective. Gratitude can transform any situation…moving you from negative energy to positive. It’s the quickest, easiest most powerful way to effect change in your life.” Oprah Winfrey   

I’ve been keeping the journal / diary quite consistently since January and I have to admit, rather than feeling like ‘one more thing to do’ I actually enjoy taking a few minutes each day out of my busy early morning schedule (which is a combination of farting around and fannying about), having a little think and jotting down three or four things that I’m thankful for. Morning time works best for me, but evening makes more sense for many. While I was doing some research for this blog I discovered many experts maintain that journalling once a week instead of everyday keeps things fresh and is ultimately more effective. Personally I think I’d forget if I was just doing it once a week, although perhaps tying it to another weekly activity such as a class could help if that’s your preference.

What has been really interesting has been reading back over the diary and seeing the same themes popping up over and over which makes it very clear what’s important to me in my life.

On the research front, studies have shown that people who actively count their blessings have higher levels of positive emotions, experience more life satisfaction, increase their vitality and feel more optimistic.  More specifically expressing appreciation for what we have and fostering those positive emotions can help improve our emotional resilience, self-esteem, our relationships and reduce stress.  Research has even shown that people who “scored high on the gratitude measure” have demonstrated better sleep as well as being more likely to exercise. These days thanks to social media, that old ‘thief of joy’, ‘comparison’ can nibble away at us…or chomp in some cases.  Practicing gratitude can help to counter this along with feelings of entitlement, by recognising and regularly reminding ourselves of the things that we already have and value in our life.

In psychologist Maureen Gaffney’s book ‘Flourishing’, she points out that being grateful when you’re happy and in a positive mood is relatively easy, but where it is most important is when life is difficult and you’re in a negative mood. This brings to mind another book ‘Man’s Search For Meaning’ by Victor Frankl who tells the story of his time in a concentration camp, about as difficult as life could be, and his fellow prisoners taking time to admire a beautiful sunset.

Although I am talking specifically about a gratitude journal, it’s not all about writing it down and keeping it to ourselves. Developing a habit of gratitude encourages us to notice other’s generous intentions and actions, therefore making us more likely to reciprocate.

While the evidence points to practicing gratitude having both mental and physiological benefits there’s also the suggestion, although not yet scientifically proven, that it could improve your longevity – I guess if it helps you maintain your physical and mental health that’s not a big stretch to come to that conclusion right?

I recently read a lovely little book called ‘Ikigai; The Japanese Secret To a Long & Happy Life’.   As part of their research, the authors visited Ogimi, in Japan, known as ‘the Village of Longevity’, which has the highest life expectancy in the world.  They interviewed one hundred of the eldest residents in a bid to find their secret to long life and happiness.

The book concludes with the ten rules of Ikigai where the authors distill what they have learned from the Ogimi spring chickens.  Rule number 8 is ‘Give Thanks’… “To your ancestors, to nature…to your friends and family, to everything that brightens your days and makes you feel lucky to be alive.  Spend a moment everyday giving thanks and watch your stockpile of happiness grow.”

I’ve found the longer I’ve been keeping the diary, the easier it is to do.  Now that I know I want to write them down, I tend to take a mental note when I come across things I’m grateful for throughout the day. This morning I had free time and took a stroll along Sandymount, the sun was shining and warm enough for me to take a seat on a bench and call my Dad for a chat. There’s so much in that alone to be grateful for.

“Enjoy the little things, for one day you may look back and realise they were the big things.” Robert Brault

An Afternoon of Aerial Acrobatics

Swinging From The Ceiling
The last weekend in July found me literally swinging from the ceiling – I know the word ‘literally’ tends to be overused these days but trust me, I’m using it in context thanks to my Aerial Cirque ‘Introduction To Silks’ workshop.

I managed to persuade two of my pals to come along with me – Debbie, who was a willing victim and Aoife, less willing but suffers from severe FOMO which makes her an easy target. 

What? Who? Where?
 In case you’re not familiar with it, Aerial silks is the performance of aerial acrobatics while hanging from long lengths of fabric.   Perhaps you saw Pink’s unforgettable performance at the 2010 Grammy’s…as if singing in front of a massive audience of your peers wasn’t challenging enough, she threw in some aerial silks work aswell ttps://www.youtube.com/watch?v=htaKHoihSSA

 Aerial Cirque is run by aerialist extraordinaire Ria Murphy and is situated in an old Victorian building at no. 10 Exchequer street. The studio itself is full of space and character, with beautiful stained glass windows providing colour and light to the shabby chic interior.   

An Historical Site
Bear with me while I go off on a bit of a tangent, but the building itself is so interesting I had to do a little bit of snooping.  As it turns out Exchequer Street has a fascinating and at times sordid history.  The site of at least three political assassinations, home to the 12th century exchequer, that’s probably not a revelation, and later on brothels and at one stage a temperance hotel - that was never going to catch on.  Particularly interesting it seems No. 10 played home or at least ‘office’ to the Irish National Aid and Volunteers’ Dependants’ Fund and in turn was workplace to Michael Collins who became secretary to the fund in February 1917.    

Warm Up
Back to the business of aerial acrobatics.  After we all signed the very thorough waiver, we met our teacher Nicola. As bendy as she was patient, she got us off to an energetic start with our warm-up which served as a good ice breaker. 

Tying Ourselves Up In Knots
As soon as the warm-up was done, the crash mats come out – yikes.  We were split up into groups of twos and threes to each silk.  The vibrantly coloured silks all hang from the ceiling looking like props from a Bollywood movie.  Our first lesson was how to tie a knot.  I failed miserably at this, thankfully one of my team was more than competent and happy to be the chief knot tyer.  

Once our silks were safely knotted (thanks Hayley), we were ready to start some simple ‘bum hoists’, I’m not sure what the official term is.  Nicola demonstrated each move a couple of times and then it was our turn.  We quickly graduated from sitting to standing and onwards to a standing lunge out of the silks, on to the flying splits or at least that’s what it looked like when Nicola was doing it.  My version of it looked a bit more like Penelope Pitstop with a hamstring strain.  

Taking Things Upside Down
After quite a bit of to-ing and fro-ing, again I’m talking literally here, we graduated to the inversions. Although hanging upside down looked quite complicated in the demo and yes, I had to be talked through it very slowly, we all managed it.  The two hours flew by and I would certainly recommend it as a fun way to spend a Saturday afternoon.  The workshop kicks off at 15.30 and costs €30.

That’s a (Silk) Wrap!
It is quite strenuous, if you have any issues at all I would make sure to discuss with Aerial Cirque before booking in.  I would suggest bringing a long sleeved top as there are one or two moves which are a little bit chafey on the old underarms.  Remove your jewellery, bring your friends, or go it alone, the vibe is welcoming and fun for all.  If you fall in love with aerial performance on your first date, there’s a six week beginners course take you to the next level.

 www.aerialcirque.org
(01) 444 8959
info@aerialcirque.org

40 Foot Virgins

Today I had my very first ever swim in the iconic 40 foot.  It was also my first swim in Ireland this year.

I’ll be the first to admit I am way behind the whole ‘sea swimming’ curve.  As a child I spent pretty much the entire summer in the sea but somehow in the few short years that have passed since then, I’ve lost my sea swimming mojo.  I have the same answer to any invite to take the plunge off the island of Ireland; “No way, it’s bloody freezing”.  I’m a dyed in the wool (as much wool as possible) perisher.  Each year I turn blue around October and remain that colour until around April when I go back to mottled pinky white.   

This week however I decided the time had come.  Crucially, the forecast was good for the end of the week so the date was made.  My great pal and fellow 40 foot virgin Aoife Diamond was enlisted – as her name would suggest, she’s precious, but also hard, no doubt from all that sea swimming she does.  (No relation to Neil, no matter what she tells you).

I dug out my grown-up swimsuit, which was purchased about fifteen years ago and had never been worn, sparking the slight fear that it might disintegrate upon hitting the water.

The morning was stunning, the sea was calm and the craic at the 40 foot was mighty.  Friendly, relaxed and welcoming, yes definitely welcoming. 

There was no messing about with Diamond, she got straight in.  There are steps with a handrail down to the sea and on this particular morning there was a little bit of a queue so you have to keep moving – not usually the way I operate when I’m attempting to go for a swim.  There’s usually a lot of hopping from one foot to the other, hugging myself, general whinging…it’s a process.    No whingey time here, there were four octogenarians behind me gagging to get in.  In I plopped and I didn’t have to worry about my cozzie – it held together while I went to pieces – like a puppy jumping into the water for the first time desperately dog paddling, trying to keep their head above water, whimpering. ‘It’s freezing, it’s freezing’, I wheezed.

 I was very kindly helped out by one of the aforementioned octogenarians, who promptly forced me to get back in again telling me “it’s much easier when you get in the second time”.  I guess it’s the swimming equivalent of getting back on the horse.  A nice dry warm horse.  I got in the second time and it was definitely better. I lasted an entire 20 seconds longer this time.  All in all it was a really lovely way to spend a morning.

Aoife went in a second and a third time, professing that she normally likes it a little bit cooler. There’s no doubt about it, you learn alot about people when you go swimming with them  

My Yoga Journey from Tag Rugby to Teacher Training

Hatha Yoga TTC Graduation Day at Samyak Yoga, Mysore.

Yoga.  For me it started with a weekly class to rehab a tag rugby knee injury and it worked, but it didn’t stop there.   I continued with my weekly class for years and so followed workshops, weekend yoga retreats, week long yoga retreats and eventually I found myself in India doing my 200 hour teacher training course.

 While researching the course I had been given the very useful advice that just because a yoga course is expensive doesn’t mean it is good and vice versa. The practicalities of work meant the month of December would suit best for a condensed course. I eventually found a hatha yoga teacher training course at ‘Samyak Yoga’ just outside Mysore in south central India. I liked their ethos, their speedy and helpful response to my inquiry and their reasonable fee included tuition, individual accommodation and food.  Their maximum of 18 students per course was the cherry on the cake.

As soon as I signed up I was sent a sequence of exercises, which I was instructed to practice everyday to prepare.  I took an ‘ah sure it’ll be grand’ approach to these. If I could have done one thing differently it would be to actually practice that sequence of exercises EVERYDAY. 

 The taxi journey from Bangalore airport to Samyak was truly unforgettable.  It was like a cross between wacky races and mad max.  Cars veering everywhere beeping relentlessly, random cows wandering across the road, people hanging off buses, bikes, each other, piles of rubbish along the roadside – a mad hotch potch of colour and chaos.

Samyak in contrast is located in the peaceful countryside beside a river and surrounded by rice and sugar cane fields. The yoga shala (studio) is situated on the top floor, palm treetops gently waving outside the windows, a frequent playground for a family of monkeys – providing students with a great source of distraction and entertainment.  The dining room is on the ground floor which we all galloped along to gleefully three times daily.   

The students on my course were a great bunch - mostly French, mostly female and mostly had practiced that sequence of exercises much more than I had.  Our teachers Rakesh, Trupta and Arvind taught asanas, pranayama. meditation and yoga philosophy. We were all looked after by the house manager, the ever smiling and always patient ‘Raj’.

 We greeted the sunrise each day with yoga practice for two hours from 6.30.  After breakfast we had yoga philosophy class – this was completely new to me and drew the occasional furrowed brow. Directly after was asana clinic where we examined the individual poses. Lunch followed and then a much appreciated break for a couple of hours.  We returned to the shala at 4pm for teacher training practice with time for a quick shower before kirtans / chanting along with pranayama and meditation.  Dinner was at 8pm followed by falling into bed.  This was the schedule six days a week.  

Physically I found it really challenging.  With so much yoga everyday there was little time for the muscles to recover and I found it hard to see progress because my body was in a constant state of ‘what are you doing to me?’! 

Thursday was our day off.  We all piled into taxis bound for the dusty, buzzy hustle and bustle of Mysore. Much appreciated massages were had, markets were explored, sights seen, many shops visited and purchases made.   The highlight for me was sitting in Devaraja market sipping deliciously hot, spicy, sweet, milky masala chai tea.    

Christmas week was our fourth and final week week and exam time.  Apart from an incredible Christmas dinner put on by the Samyak team it was heads down for the week as we practiced for our practical teaching exams.  Happily we all passed.  Graduation day arrived with a 6 am start to create our mandala with fresh orange, yellow, red and white flower petals for the event.   Speeches were made, certificates presented and many many photos taken.  By 11.00 we were all bidding fond farewells and departing for our next destination whether that was home or further travels.

The visit to India made me realise just how privileged and lucky I am in my daily life.  It was an incredibly intense experience, but a wonderful one. I made some dear friends and it took my understanding of yoga and perhaps of myself too, to another level. I’ll admit that my yoga practice is not an hour a day as my teacher recommended, some days it’s just ten minutes but even that makes a difference to me and to my yoga.  It’s been quite a journey and it’s only just begun.