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.

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?

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’.

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!

Suggestions for a Dirty Weekend in January

In Ireland one of the downsides (albeit a very small downside) to a glorious Saturday or Sunday is we feel morally obliged to make the most of it with outdoor activities or suffer the guilt of being inside and ‘wasting the day’.  So let’s look at how we can make the most of a dirty weekend. Yes I’m talking weather-wise – apologies to anyone who feels they’ve been mislead by the title.

It’s January – if you haven’t done it already  now’s the time to take the tree down - really, waiting til Easter isn't the answer...even if it is particularly early this year.  Wrap all the decorations up and stick them under the stairs or in the attic or wherever until next December.

De-clutter!  I’ve taken to using organising consultant (yep that’s a thing), Marie Kondo’s mantra ‘if it doesn’t spark joy’ chuck it – and my bedroom has benefitted hugely – it looks about twice the size as it did before I started – not only will this give you more space but it really is great for your head space too.  Argos currently have canvas storage boxes – two for €4.99 which are fantastic for making the most of shelf space. 

Speaking of headspace – meditation – you’ve been meaning to try that for ages right? Download the headspace app and give it a whirl.  The first ten days are free. I’m a recent convert and can’t recommend it highly enough.  The other day I was just thinking to myself how much more present I feel, having started a daily (well...almost) meditation…and subsequently spent the following 15 minutes looking for my keys having mindlessly thrown them somewhere…it’s a work in progress.

Cooking – that cookbook you got for Christmas or recipe you spied online – what a perfect day to try it out.  Also an opportunity to do some batch cooking and stock the freezer for the week - oh look at you oh so organised!

Read a book – I love a good read, but find it’s usually something I do when I’m about to go to sleep so I’m only a couple of pages in and I conk out.   How about curling up on the couch all nice and cosy like and really getting stuck in and don't feel guilty.

It’s January – we're hanging on for dear life until payday, so think of this as a great opportunity to stay in and save some cash…if this is your aim then ignore the next suggestion…

Research – planning to go on holidays this year? What better way to get yourself through these initially dreary days than having a jaunt to look forward to.  Whether it’s a weekend or a longer event, staycation or awaycation, this is the perfect kind of day to do some research and maybe even some booking. 

In need of some exercise but dare not venture outside?  Try one of the many online fitness class – HIIT, Pilates, Yoga you name it there’s something available.  Personally I like Yoga with Adrienne, TX Yoga, the body coach (although I find Joe Wicks' hair distracting - how can it be so beautiful?), Bodyfit by Amy and PilatesAnytime.

That 2000 piece jigsaw puzzle you got for Christmas? Now’s your opportunity to get at least one corner of it done.

When that rain finally abates, grab your coat and get some fresh air.  You’ll be ready for it.