M.A.D. Get Back To Nature

There's something very energising about getting back to nature.  The feel of the warm sunshine on your face, the wind in your hair - even the rain can be revitalising.

Image by . SantiMB . via FlickrWe spend so much time shielded from it in our cars and air-conditioned offices, walking along streets and pavements full of cars and people, surrounded by brick, concrete and metal that it's easy to lose track of the changing seasons.

Here in the UK the hedgerows are full of berries, the fields full of mushrooms and the colours are changing from Summer to Autumn.

Many of us could benefit from getting out into the fresh air and closer to nature more often.  Not only does the fresh air do us good but it has a calming effect if you're feeling stressed.  It can also have an uplifting effect on your mood.  It's hard to feel depressed when you're surrounded by beautiful scenery and wildlife.

- Take in the scenery on your way home.
- Get out to a local park in your lunch break.
- Go for a walk or cycle when you get home.
- Get out into the countryside at the weekend.

Even if you don’t think you have the time, make the time. It’s worth it for the physical and mental boost you’ll get.

Take up gardening it's a great way of getting outside on a regular basis and a perfect way to watch the changing seasons and keep things in perspective.

Related articles by Zemanta

• Eat your greens: September is foraging month and there's a way for city-dwellers to enjoy edible flora (independent.co.uk)

Work Hard Play Hard - Live Longer

Do you prefer to work hard, play hard and not worry about the consequences or do you look after yourself so you can live life to the full for as long as it lasts?

While healthy eating and fitness doesn't guarantee a long life, many people are living longer and enjoying a disease free old age.

Giving up short-term health and fitness and long-term plans may mean you enjoy drinking and eating what you want without worrying about the long-term effect this might have on your body as you get older - diabetes, heart disease, cancer, high blood pressure.

These days - retirement certainly isn't the time to wind down, put your feet up and wait for the inevitable. More and more people are enjoying their retirement and the freedom it brings.

Children are grown up and have families of their own. They're not tied to a job and they have the freedom to travel, can spend time with their grandchildren, family and friends.

So do you think looking after your health is a waste of time or a good long-term investment in your future?

What's That You're Eating?

Living in today's fast paced world we grab snacks, eat on the go and throw ready meals in the microwave in order to save time.

No wonder obesity is rising. 'Fast food' and processed food is often full of fat and sugar - just what we should be avoiding.

Be aware of what you're putting your body. Something that's low in sugar is likely to be high in artificial sweeteners. Food low in fat will have fat replacements, to replace the bulk and texture as well as flavourings.

Ready meals can be full of chemicals to maintain the flavour and act as preservatives and have been treated to extend their shelf life.

Don't believe the labels that claim 'healthy', 'good for you', 'low fat', 'low sugar' - sometimes it's nothing more than marketing. If it's low fat doesn't mean it's not high in sugar. Labelling something as 'natural' or healthy and providing a suitably enticing image doesn't necessarily make it so.

Check the label - if the list of ingredients is longer than the average supermarket shopping receipt or contains things you don't recognise, avoid it.

Parents should be even more aware of what you're giving your children. It may be easy, convenient or colourful but is it really good for them?

Fresh is best and variety is the spice of life ... or a good diet.

Be food aware and label savvy.

Listen To Your Body

I've just returned from my weekly Tai Chi session. We've been practising outdoors for the last couple of weeks which is a different and more inspiring session, with the sounds and sights of nature all around us.

One of the things said tonight is that we spend too much time 'in our heads'. We do have a general tendency to think too much and we're constantly bombarded by audio and visual stimuli from a variety of different directions. A constant stream of conscious thought, babbling self-talk, sorting out the activities of the day, wondering whether you left the iron on, did you lock the door, turning over problems and all the other thoughts that go on.

Sometimes it's good to focus on what the rest of our body is telling us - not just what's going on in our head. I practice both yoga and Tai Chi on a fairly regular basis and have done for many years. It's a great way to switch off. To spend time getting back into our bodies. Feeling the tension in muscles, the imbalance between one side of the body and the other, aches and pains, the little niggles. Taking time to focus on breathing ... properly. Relaxing and really letting go - harder than it sounds when you spend most of the day in a state of tension.

It's good to get a balance between physical and mental exercise. Yoga, Tai Chi and meditation enable you to exercise both the body and mind. Find some time for quiet contemplation in your day. Listen to your body.

Getting Back To Nature

It's been a glorious weekend here in the UK and no better time to get out and about and enjoy the sunshine, fresh air and nature bursting into bud in every corner. The summer visitors are on their way - swallows, cuckoos and the nightingale. The spring flowers are in bloom - carpets of bluebells and clusters of primroses.

We spend so much time in our offices, sat at computers, breathing recycled air that when the opportunity arises, we should get outside into the fresh air and re-acquaint ourselves with the cycle of life that goes on regardless of the state of the economy, falling property prices and the rising cost of living.

When you're shut away in an office, apart from noticing that it's now light when you leave work, it can be difficult to notice the passing of the seasons unless you're looking forward to your summer holiday in the sun or your winter skiing trip.

Sunshine is good for us. Going for a walk in the fresh air revitalises tired bodies and minds. Make a point of spending time with your family and friends at the weekend and enjoy a bit of nature - it's free and it's better than either spending the weekend indoors ... still working on the computer or trekking round the shops buying things you don't really need.

If you really want to enjoy nature - how about growing a few vegetables? Anyone can grow tomatoes, you just need a large pot (or two) and there's nothing better than picking them straight from the bush. Beats anything you buy in the supermarket. More people are growing their own these days and you don't need a lot of space to get started with just a few salad vegetables.

I'll be doing just that again this year in my little patch of Edible Garden. Not only will you have the pleasure of eating something you've grown yourself but you'll find a great way to unwind after a busy day.

Mums - Look After Yourself

I often find myself talking to Mum’s who are not only running their business but looking after a family and juggling their time around children and childcare, organising a home and never consider having time out for themselves. In fact, many of them actually feel guilty about doing anything just for themselves, so used are they for doing things for everyone else. They'll always consider everyone else and make sure they're fine before they think about themselves.

No wonder they’re tired, worn out and exhausted at the end of the day. So this week, if you’re a working wife and Mum, take some time out for yourself. Whether it’s just a break to meet up with a friend for coffee or lunch in a child-free zone, to put your feet up for a couple of hours or go to bed early with a good book, or relax in the bath with your favourite music.

If you’re partner to a working Mum, yes, I know you’re working hard too but how often does your partner get a total break just for herself. Having time to totally relax and unwind is important for all of us but this week – especially for Mum’s.

Drink More, Breathe Deep

At this time of the year, we've spent a lot of time indoors, with central heating and are probably more sluggish and inactive than in the warmth of the summer.

If you're feeling tired and low in energy, there are two important things that you need that you might not be getting enough of.

Water and air.

It's also something that's been mentioned by other people today and my nutritionist, last week mentioned that I was dehydrated. Admittedly, I go through phases of drinking more and then finding that I've gone through the day and not had anything to drink since the morning. So, I'm back into paying attention to how much I'm drinking.

Increase your water intake, rehydrate your body and mind and see if it improves your overall wellbeing. That doesn't mean more tea and coffee but plain water, herbal teas or diluted fruit juice. Small quantities throughout the day rather than large quantities in one go. Keep a bottle or glass of water to hand at all times and drink it throughout the day.

Start the day with a few deep breaths to get the oxygen flowing around the body. Breathe deeply into the stomach, ribs and top of your chest, not just the usual shallow breathing that we do when we're not thinking about it. If you can get out into the fresh air during the day, so much the better.

Blue Monday

Well according to the general press - today is Blue Monday - the day of the year when the post-Christmas and New Year blues hit.

The bills from all the Christmas spending are landing on the doormat. Relationships already strained over the festive period may have reached breaking point. The days are still short, the weather (at least in the Northern hemisphere) isn't at it's best and the New Year resolutions are starting to slip. This year of course we have a global economic downturn to add to the mix.

But lets look on the bright side. Things could be a whole lot worse. The day's are getting longer as we head towards Spring. We can book a summer holiday to look forward to. We can take pleasure in the simple things in life that don't cost much or are free: spending time with family and friends, getting out for some fresh air and exercise - wrap up warm and wear appropriate clothing.

If those New Year resolutions are getting you down - don't think about what you're giving up but about what you're getting - a healthier, fitter body, a more stream-lined life, less stress, more time.

If things are getting you down - think about what you can do to change them and take one step towards making it happen.

Just Relax ...

I’ve spoken before about having thinking time or needing to allow time for creativity but this is about having time to mentally switch off. Something busy people rarely have time for is to do nothing. When we’re busy and pressed for time there’s a tendency to always be on the go. Never stopping to rest from morning until night. Active and driven people will often feel guilty if they’re not doing something, they easily get bored and have a need to fill what they see as empty space and feel uncomfortable if there’s nothing going on.

However, working at full tilt isn’t always healthy or effective. It leads to a build up of stress and often results in mental and physical overload. Have you noticed that when you stop, you get ill?

Try and find a few minutes in each day when you can sit quietly. I know that’s easier said than done, especially if you feel you don’t have enough time as there is but there are benefits to switching off every now and then. One way to do this is to take up yoga, pilates or tai chi where you naturally have to slow down or to start simple breathing or meditation exercises. It doesn’t take a lot of time or space.

Deep Breathing – Sit comfortably, either in a chair or on the floor. Take a few deep breaths during the day when you're feeling tired, losing concentration or to calm yourself. Correct breathing is known to have beneficial effects on physical and emotional health - increasing energy levels and reducing stress and anxiety.

Breath Counting - Another easy meditation is to count your breath. Sit in a relaxed, comfortable position and count each inhale and exhale. Breathe in through your nose for a count of four or five and then exhale for a count of four or five. Practice breathing slowly, rhythmically and evenly and then include a pause between each in and out breathe. Breath in for a count of four, hold for four, breathe out for four, hold for four … repeat.

Breath Walking – count your breath (as above) but as you walk, matching the rhythm of your steps to your breathing.

Try one or two of these for a few minutes each day.

Inspiration To Change

Well, the Olympics launched in great style on Friday with an amazing Opening ceremony and while I’m not particularly into sports on TV, I’ve been avidly watching some of the more obscure sports that we don’t usually get to see – especially if you don’t have satellite or cable.

However, watching these athletes who have trained for years and I’m thinking that I really need to get out more … and exercise. My running (well, it’s like running, only slower) has dropped off, as has the cycling – mainly due to the constant wind which makes cycling to and fro from town too much like hard work. Also my diet needs a boost and having discussed the best places to have coffee and then got onto the subject of detox diets – I could do with loosing a few pounds. It definitely hangs around more as you get older ladies!

So, not only have I just agreed to run the Brighton Half Marathon in February next year but I’ve also decided to give my diet an overhaul this week. Not that it’s all bad – just a few too many cakes and lattes creeping in. OK, I know it’s not New Year but you don’t have to leave your resolutions for just once a year. You can set your goals at any time of the year. I’ve printed off my training chart, stocked up on fruit and veg and got through one day without a tea or coffee.

What inspires you? What would you like to change? Set yourself a challenge and then do something about it.

Get Out And About

It’s been another holiday weekend here in the UK and of course being a Bank Holiday – mixed weather. However, there’s nothing quite like getting out into the Spring sunshine when it’s there, whether just to relax in the sunshine or to enjoy some fresh air and exercise. Many of us could benefit from getting out into the fresh air and closer to nature more often. We spend so much time shielded from it in our cars and air-conditioned offices, walking along exhaust fume filled streets, that we lose sight of the changing seasons.

One great advantage of working from home is that it’s a lot easier for me to get out and experience the seasons – even if they do seem to disappear at a rate of knots – or is that just a sign that I’m getting older?

If you work in an office all week, the evenings (in the northern hemisphere) are still getting longer and there are good couple of hours of daylight to get outside and enjoy it.

- Take in the scenery on your way home.
- Get out to a local park in your lunch break.
- Go for a walk or cycle when you get home as a way to unwind instead of collapsing infront of the TV.

Even if you don’t think you have the time, make the time. It’s worth it for the physical and mental boost you’ll get. If you’ve read my nature blog – you’ll know that I regularly get out for a run, walk or just to sit outside in the garden. Open your eyes and be more aware of your surroundings, especially where nature comes into it.

P.S. If you want some inspiration – sign up for Monday Moments from the RSPB - http://www.rspb.org.uk/moments/

Stress Less

Stress is something that we’ve all experienced. What is stressful for one person can be enjoyable for someone else. People can handle different and varying levels of stress, there's no 'one-size fits all' approach when dealing with stress and it can vary depending on our situation at the time.

A certain level of stress is good - it stirs us into action and gives us a push to meet deadlines, deal with confrontations and adds spice to life. However, too much stress affects the body both physically, mentally and emotionally and causes a loss of performance and ultimately a breakdown of the body resulting in illness.

Look after yourself:
- eat a healthy, balanced diet
- avoid excessive stimulants - coffee, tea, cigarettes and alcohol
- take regular exercise - include gentle exercise like Yoga or Tai Chi
- allow time for yourself, your family and friends

Adjust your workload:
- work less hours
- learn to say no
- take responsibility
- start being pro-active instead of reactive
- "don't sweat the small stuff"
- improve your skills
- work within your own ability

Know what causes you stress and then find ways to reduce it or learn how to deal with it better.

Blue Monday :)

Apparently today is Blue Monday - the most depressing day of the year. Credit bills have arrived after the Christmas spending spree, it’s cold and wet (especially wet if you’re in the UK), the nights are still dark, it’s months to go until your summer holiday, another week until you get paid and all those New Year Resolutions are slipping away.

Blimey – no wonder people are depressed. However, looking at it another way – there’s a whole new year ahead of us, the nights are getting longer and it’s definitely lighter in the evenings. You’ve got through Christmas – which was probably not all peace and tranquillity and if you’re anything like the majority of people I’ve spoken to recently, you were lucky if you avoided the flu.

Why wait until the summer for a holiday? It doesn’t take much to arrange a weekend away and why not plan several holiday’s this year instead of saving up all your holiday for one summer holiday. Make the most of the daylight and get out into the fresh air – nothing like a little wind and rain to blow the cobwebs away on a brisk walk – even if it’s down to the shops in your lunch break.

If you do happen to be feeling down – write down at least three things to be grateful for. As a minimum, you’ve got a roof over your head, food in the fridge and money in the bank – even if you have maxed out your credit cards.

Focus on what you’ve got, not what you haven’t and make the most of the simple things in life.

Sickness And Your Business

Happy New Year to you all.

I hope you've had a good start to the year. Mine could have been better, I’ve finally succumbed to the cold/flu bug that’s been doing the rounds. Both parents had flu over Christmas, which I managed to avoid. Most of my friends seemed to have also had flu or at the very least a bad cold which has put a damper on their Christmas but after thinking I was OK, it hit me this weekend. One of the disadvantages of working for yourself is that it's not so easy to take time off 'sick' when you're not getting sick pay. There’s the temptation to keep working regardless. This of course doesn’t help things as it will take longer to get better, you’ll get more stressed out and you’ll probably make more mistakes if you're under par.

If you’re not feeling 100% - acknowledge this. Be gentle on yourself. Set yourself small goals and only aim to tackle one or two things at a time. If you can take time out then give yourself a complete break. What is so important that it can’t wait a few days? Cancel any appointments and clear your diary. People will understand, after all, we all get sick at some point. If you do feel the need to work - stick to the important things, don't work a full day and stop when you've had enough. See even my sense of duty can't stop me from getting this post out as usual but I'm now going to crawl back under the covers with a hot drink and some soup.

Stay well in 2008 and make sure you look after your health as a priority.

Full Cooked Breakfast And A Shot Of Caffeine

My usual weekly routine was thrown out last week, as I had three early mornings, (getting up at 6am is early enough for me) two business breakfasts and a trip up to London. Consequently I didn’t manage to get out for my usual exercise and wasn’t eating the healthiest of diets. Topped off with a weekend of family socialising.

I’m so glad that I don’t work in the City any more, or have to commute from home to office each day with the early morning starts, packed trains and delays. Doing that day in day out doesn’t make it easy to fit in a healthy routine when you’re grabbing a coffee to get you going after an early start, nipping out for a quick sandwich or fast, fatty food lunch and far from inclined to exercise that early in the morning or late when you return home.

If you’re stuck in the weekly commuting rut, you need to make sure you’re still planning time in your day to make sure that you’re not spending most of your time sitting at your desk or on the tub. Even small things like walking to the office from the train station instead of getting the tube or bus. Using the stairs at work instead of cramming yourself into the lift/elevator. Get out for a walk or run at lunchtime. Great if you have showers at work but even a brisk walk and some fresh air at lunchtime can make a difference. Get up from your desk and walk round to talk to a colleague, instead of picking up the phone or sending an email to someone who works in the same building as you.

Switch your drinks. I don’t know about you but I can’t take too much coffee or too late, unlike some people who seem to knock back endless cups throughout the day. Drink plenty of water in between your cups of coffee. Try decaffeinated after lunch or switch to tea. How about an occasional herbal tea? – they don’t all taste like dishwater and can be refreshing in themselves. If you mostly survive on sandwich lunches or business breakfasts (too many of those isn’t going to help your waistline), then take in some fruit and veg to munch on throughout the day and have healthy, home cooked meals when you can.

At least this week I can get back to normal ...

Don't Knock It

It’s a subject that many people don’t want, or don’t know how to talk about. Mental Health.

We often talk about our physical health and there are scores of resources to help you look after your body - from gyms to fitness classes, activity clubs, personal trainers, nutritionists and physicians but how often do we think about or look after our mental health? Probably not until something goes wrong or we finally recognise the symptoms of stress and depression or in the worst case, suffer a mental breakdown.

Modern day life is full of stress. One person’s stress is another person’s easy day at the office and we know only too well that depression can affect anyone, rich or poor, young or old. Being rich and successful is no guarantee that you’ll never suffer from depression. You only have to look at the celebrity pages to see that depression can affect us all.

As a nation, we tend to ignore mental health issues with the attitude of "pull yourself together" or adopting a "stiff upper lip" and ignoring it. However, although you can’t see it and the symptoms and underlying causes may be more difficult to identify, mental health is just as important as your physical health.

If you’ve never suffered from depression, you’ll know someone who has. One in four people have or will suffer from mental health at one time or another. Most symptoms tend to be shrugged off in the same way you ignore the symptoms of a common cold. Left untreated they can turn into something more serious and in a work environment can lead to long-term periods of absence and sickness – not good if you’re running your own business.

Learn to recognise the symptoms of stress or depression, so that you can see it in yourself and others. Just a few of these are: disturbed sleep, changes in mood, lack of energy, tiredness, poor concentration, low self-esteem, changes in appetite, increased drinking and smoking, irritability, negative thoughts.

Look after yourself mentally. Build yourself a support system to help you cope. Find someone you can talk to about how you’re feeling. Ask for help if you’re feeling overwhelmed. Focus on one-step at a time and don't take on too much. Get a different perspective on a stressful situation. Find time to relax and exercise and make sure you’re eating healthily. Take time out.

You can find out more here. http://www.bbc.co.uk/health/conditions/mental_health/

Are You On Automatic Pilot?

Here in the UK, we're coming up for the Easter weekend and a few days off. I'm sure quite a few of you will have been working hard since the beginning of the year, so I'd like to remind you to take time out to relax!

Maybe you've been functioning on automatic pilot – getting up, going to work, coming back home, the same cycle day in, day out. Just existing from one day to the next without really being aware of what's going on around you. How are you really feeling?

I'm all for work life balance. We spend more than enough time at work and we work to live, not live to work. However, more often than not, when we're busy thinking about balancing our life and fitting everything in, we can often neglect the one person in your life that's most important – YOU.

No doubt all you Mum's (and Dad's!) out there are busy looking after your families and making sure their needs are met. You're looking after your partner, making sure they're OK but how often do you take time out for yourself. Time to be totally selfish and look after your own needs. How often does what you do enhance your happiness and well-being or are you always running round after everyone else?

What one thing are you going to do for yourself over this next week? Take time out, sit down with a coffee or glass of wine and a good book, watch your favourite film, get some exercise. Treat yourself - a manicure, pedicure, facial or relaxing massage (yes, you guys could do with a treat too), a night out, new CD/DVD.

"The time to weave your parachute is not when you are about to jump out of the plane."

Don't let things build up. Set aside a little time each day to look after your own well-being.

Your Health - Nutrition

This is the second in a series of M.A.D. Moments based on different areas of your life to inspire you or give you that boost at the start of the year.

What does healthy eating mean to you?

• Do you have a healthy diet?
• How much water do you drink each day?
• Do you rely on caffeine to get you going?
• How often do you drink alcohol?
• Do you regularly have your five a day?

Take a look at your diet and think about what you’re actually eating. In Gillian McKeith terms … you are what you eat.

Do you ever read the labels on the food you buy, to see just how much sugar, fat and salt is in the food you eat? Labelling is improving, as we become more health conscious. Low fat foods can contain a lot of sugar, sugar-free foods have added artificial sweeteners and chemical flavouring.

Always buy food that is as fresh and unprocessed as possible. Many labels can be misleading – giving the impression of being fresh, natural and good for you but they’re not necessarily. Educate yourself about what you’re really eating.

Action:

What difference could you make to your nutrition this week?

• Start a food diary to monitor what you’re eating?
• Drink less tea, coffee and alcohol.
• Cut out biscuits, crisps and snacks.
• Drink more water.
• Eat your five portions of fruit and veg each day.

See if you feel better after a week of healthier eating. Think about the 80/20 rule. Eat healthily 80% of the time and enjoy yourself the other 20%!

Have a great week.

Your Health - Exercise

This is the first in a series of M.A.D. Moments based on different areas of your life to inspire you or give you that boost with those New Year Resolutions.

What does being healthy mean to you? Is it about being the correct weight for your height and feeling good? Is it about being able to run for the bus or climb a flight of stairs without getting out of breath?

Here are a few questions for you.

• Are you a healthy weight?
• Have you recently had your cholesterol and blood pressure checked?
• When was your last dental or eye check-up?
• How many times do you exercise each week?
• When did you last have a full medical exam?

It's important to look after yourself physically to better enable you to deal with the mental and emotional side of things and your body will recover better from illness and stress. Know your limits and work within your own physical capabilities while building up your strength and stamina. It’s well known that fit and active people have stronger immune systems, live longer and are less prone to illness in later life and don’t get sick so often.


Action:

What difference could you make to your health this week?

• Exercise at least three times this week – go for a walk, cycle, swim or take an exercise class.
  
• Take the stairs instead of the lift/elevator.
• Walk instead of taking the car.
• Don’t forget about your mind too. Quizzes, crosswords, memory tests and puzzles all help to exercise your mind.
  

Exercise at your own pace and get your heart rate up for at least 20 minutes each time. If you're overweight check with your doctor before taking any strenuous exercise.

Have a healthy week and pick one thing to improve your fitness this week.

Get Fresh Air AND Exercise

Your countryside needs you. I was out yesterday volunteering with the local wildlife trust again, clearing scrub to allow the Downland plants to recolonise the area.

Much of the English countryside has been farmed for many years and so it isn’t in it’s natural state. Grazing of sheep, cattle and ponies has an impact on the variety of plants and animals that inhabit a particular area. Grazing here on the South Downs has resulted in the chalkland fauna and flora, much of which would disappear if it wasn’t for the grazing and the work of volunteers keeping the scrub down.

Most local councils and wildlife trusts do not have the funding and resources to manage the land, so they rely on the work of volunteers and there is always far too much work to be done and not enough volunteers.

If you’d like to get involved, it only involves one day a month and most working parties don’t work over the summer. You get out into the fresh air for a few hours. Work hard, there are always a variety of tasks for different physical strength and abilities. It’s very rewarding even if you only feel your scratching the surface of what needs doing. We started at 10.00am and were finished by about 2.30pm but carried on chatting, admiring our handiwork and sitting in the sunshine for another hour.

If you work for a company – why not organise a day out for your team. Most companies these days get involved in the community as part of Corporate Social Responsibility so why not do something worthwhile and make a difference to your local countryside.

Local Wildlife Trust Volunteering
British Trust for Conservation Volunteers
RSPB Volunteers

OK ... I'm sorry this is very UK centric but I hope that our European/International members can find something similar in their area.

I found this for the US - National Wildlife Federation

Feel free to add any other useful links to this post.