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    News — selfcare

    Self-Care to-do List: Self-care ideas for when you have 5, 15 or 30 minutes

     

    It’s true, taking care of yourself is the kindest thing you can do. Nurturing your body, mind and soul with self-care activities helps to add a sense of calm to your life, recharges your mental batteries and helps to create joy within yourself.

    There are four different types of self-care:

    Physical: taking care of your physical body (e.g. physical movement, stretching, healthy food).

    Emotional: activities that help you connect, process and reflect on your emotions (e.g. kindness, stress management, journaling).

    Social: activities that nurture your relationships with the people you love (e.g. time together, having strong support systems)

    Spiritual: activities that revolve around your values (doesn’t have to be religious, can also be activities that nurture your internal thinking or your sense of perspective). For example: time alone, meditation, time in nature).

    You may find it easier to look after certain aspects of your self-care than others, but it is important to create a balance by working on them all.

    Do you allow yourself “me” time each day? Indulging in just 15 minutes of self-care a day can make a huge difference. We’ve put together a list of different self-care activities you can do – for when you have 5, 15 or 30 minutes of spare time.

    Self-care for when you only have 5 minutes:

    • Take a few deep "self regulating" breaths...with a longer exhale than inhale..like a long slow sigh
    • Self check in - check in with yourself - “how are you feeling?”  - label a feeling. 
    • Listen to your favourite song
    • Stretch your body
    • Sit in the sun
    • Smile!
    • Compliment someone
    • If you need to, have a good cry (and use the expensive tissues!)
    • Give a loved one a hug
    • Forgive yourself for what you couldn’t do today

     

    Self-care for when you only have 15 minutes:

    • Sit down, and have a tea, coffee, water and chillax
    • Read a chapter of your book
    • Organise your desk
    • Pat a furry friend
    • Pamper yourself (shower/bath with candles, give yourself a mani/pedi, wash and blow dry your hair) 
    • Call someone you love
    • Watch a funny YouTube clip
    • Make your bed – fresh sheets!

     

    Self-care for when you have 30 minutes:

    • Take a walk outside - or a run or a swim
    • Cook a new recipe - find one that can be prepared in a short time
    • Take a nap
    • Do a guided meditation
    • Do a gentle yoga class
    • Unplug from technology and do an activity that involves repetition to promote calm (e.g. folding laundry).
    • Make something without caring if it’s “good” or not (e.g. knitting, baking, painting)

     

     

    Author:
    Lisa Cutforth
    B.Sc Nutrition with Psychology (Dual Degree)
    Consulting Clinical Nutritionist to The Banyans Wellness Retreat
    Owner and Managing Director of Wholesomeness

    15 New Year's Resolutions for Your Health!

     

    Author:
    Lisa Cutforth
    B.Sc Nutrition with Psychology (Dual Degree)
    Consulting Clinical Nutritionist to The Banyans Wellness Retreat
    Owner and Managing Director of Wholesomeness

    Clever Ways to Reuse Your Wholesomeness Containers

     

    Did you know that our meal containers are recyclable and reusable? We know that recycling is great, but reusing is even better. Reusing is a great way to repurpose something that otherwise would have just been sent to the recycling bin…simply reusing an item can help reduce energy, prevent pollution, and reduce waste all at the same time.

    So, why not preserve the life of your Wholesomeness containers a little bit longer by finding some creative uses to reuse them around your house…we’ve put together a few different ideas below. We hope this list helps to inspire your own repurposing efforts at home!

    1. Start your own seeds

    Our meal containers could make great seed starting containers. Simply drill a few holes in the bottom for drainage, add some soil and some seedlings (e.g. tomatoes) and watch your mini garden grow.

    2. For the artist inside

    Use your Wholesomeness container lids as paint trays to blend colours, or use the containers to keep colours separate. Simply snap on the lid to keep the paint from drying out.

    3. Kids organisation

    If you have kids, you know that simple food containers are soo handy for keeping things organised, contained and out of arms reach. Use them to store the kiddies craft supplies, board game pieces, or electrical cords and chargers. Plus, they’re stackable, lightweight and portable, making organising a breeze.

    4. Ask your local kindergarten, primary school or arts centre

    If you are still in surplus, ask your local community if they need any donations. There are high chances that they do!

    5. Fridge organisation

    Use your Wholesomeness meal containers to hold and organise bits and bobs in your fridge, for example bunches of herbs, blocks of cheese, or small individually wrapped packaged snacks that you need a place to stash them. You could use them to help you plan food rotations, by labelling day 1 to 4. Stick labels on them and stack them up for that Instagram-worthy, organised fridge look! 

    There are lots of other ways to put our containers to good reuse around the house. We hope these clever repurposing ideas have inspired you, or maybe you have some other ideas we have forgotten about! Be sure to let us know 🙂

     

     

     

    Author:
    Lisa Cutforth
    B.Sc Nutrition with Psychology (Dual Degree)
    Consulting Clinical Nutritionist to The Banyans Wellness Retreat
    Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma

    Are You a Distracted Eater?

    Are You a Distracted Eater?

     Our world is so chaotic these days that it seems almost indulgent to take the time to eat without distractions. Distractions are normal and expected, especially as most of us spend most of our day multitasking, even when we eat – aka distracted eating.

    What a lot of us don’t know is that distracted eating can actually cause us to overeat later on, but paying attention while eating a meal is linked to eating less. These findings have been reported in many studies, including one published in the American Journal of Clinical Nutrition. Eating mindlessly (or while distracted) can mean not tuning into our signs and signals that help us register fullness. The result is we tend to over eat at the time or later on, as we graze and snack on more foods in a search for satisfaction.

    Are you a distracted eater?  Do these sound familiar to you?

    • Eating breakfast in the car on the way to work
    • Eating lunch at your desk while working
    • Eating dinner in front of the TV, or while on your phone
    • Having important conversations while eating a meal

    Although some of these situations are sometimes unavoidable and just a part of our busy lives, it’s important to try to create time for eating without distractions. 

    If you practice eating without distractions, you will recognise fullness and feel more satisfied with eating less.  You may also notice other subtle signals or cues like noticing hunger, or noticing if certain foods don't agree with you (bloating, burping, light headedness).

    Savouring meals with all their multi-sensory aspects also helps to eat more mindfully. Notice the taste, the aroma of the food, the different textures and of course the wonderful tastes!

    When we eat slowly and without distraction, we often digest our food better too.

    So there's plenty of reasons to notice if you are distracted eater and to see if you can instead plan to eat sitting down, chewing slowly, without distraction as often as you can.