I can guess that the
majority of everyone reading this has had these thoughts at least once in their
Mental Health is
nothing to dismiss, you may not be able to physically see it on someone, does
that mean it isn’t there?
1 in 6.8 people are currently experiencing
mental health problems in the workplace such as anxiety, depression or stress.
This can have a major effect on someone, it also prevents people from
performing and achieving to the best of their ability.
When people feel
valued, the company naturally becomes more valuable because you have people who
are motivated, driven and purposefully there. Companies perform better when
their staff are healthy, happy and focused.
Standing by your
staff / coworker when they experience a mental health problem not only shows a
person you care; it shows them how valuable they are to you and the company.
I don’t know about
all of you but what I value most within a workplace is how the company values
and treats its people well. This to me is a key point in a happy, healthy and
motivated work life. When employees can trust their employers to treat them
well it gives them a drive to succeed because they are valued.
When you achieve
this relationship the benefits in terms of loyalty and commitment from all employees
We all have mental
health, it’s no secret – it’s a rollercoaster of life that we are all on
whether we like it or not. We can be up, we can be down, we can be going around
in circles to the point where we get dizzy and we can also be climbing to our
highest point to then get flung into a terrifying downward spiral.
We are all affected
by a range of factors both in and outside of work.
You can outsource
so many things in life – you cannot outsource your mental health or physical
Also remember, it is not your bosses or managers job to manage your mental health – that’s yours.
Happy Employees Are More Productive
A study from the University of Warwick, found
that there was a 12% spike in employee productivity when employees were happy. The
study also found that unhappy employees were 10% less productive in the
are some tips to help you achieve that work life balance:
Know your peaks and troughs
Are you a morning
If you are, assign
tough, high-concentration tasks to the mornings. Don’t leave the tough tasks
until its nighttime and vice versa. Work with what works for you!
Exercise is your friend – not your enemy
It’s easy to cancel
the gym, your evening walk or run because of a stressful day at the office but
that helps nobody – especially you! Exercise releases natural endorphins which
help lower stress levels and increase your mood.
A healthy body
means a fresh and healthy mind, which means you will function better and
complete tasks with less stress.
Allow yourself some “me” time
Sometimes we let
small things slip to the side and we bury ourselves in our work and ignore
what’s going on around us. Don’t do it. If you don’t make time for your
personal life – your “me” time, including your time with your family and time
for your health – unless you’re a robot – you will burn out.
Do what you love and love doing it!
Make time for
something you love outside of work and give it the time it deserves. It will energize
and refresh you, and help you gain that work life balance.
Stop and Think
At the end of each
working day, ask yourself these few questions:
What worked today?
what didn’t? what went wrong and how can the issue can be fixed? Don’t forget
to tap into your most valuable resources around you, your peers. Your peers are
crucial to your work life, never be afraid to ask them for help if its needed,
sometimes all a situation or problem needs is a fresh pair of eyes!
Mind your mind
self-doubt or anxiety creeps in, do some work on your mental health such as
meditation, reading a book or taking time out for that lovely evening walk and
most importantly spend time with someone who supports you and influences your
life in a positive way.
Remember to take a
break, some time out throughout your day.
It’s ok to step
away from your desk to take a minute breather and reflect on what is going on.
Always take your
lunch breaks, you don’t expect your car to run on empty – why should you expect
your mind and body to do it?
Also, make a point
of getting up and stretching every 15 minutes, even a quick little walk around
the office. It will help you become clearer, more focused and more productive.
Now…. ask yourself this, is your job making you
unhappy? Do you dread getting up every morning with the thoughts of going to
If your answer is
yes, then maybe it’s time for a change of environment, a fresh start. I know
it’s easy to feel stuck, you have no other choice but to stay in the job you’re
in but I’m here to tell you that doesn’t have to be the case.
You are never
stuck, there are so many opportunities out there for you and I can help you
Here at Recruit
Island our job is to find you a role that best suits you!
We match the best
candidates to the most suitable roles and provide our clients with the best
candidates – it’s what we do best.
If you feel like
you need a change give us a call to have a chat about your future career
options, we are always happy to help.
These fifteen foods will give you an idea of what to
start your day with. Studies show that if certain important nutrients are
missed during breakfast, it becomes harder to compensate for them during the
rest of the day. While taking breakfast is a personal choice, making sure that
you eat what’s right for your body is important. This should be enough to
encourage you to choose wisely what you take in shortly after waking up.
It has been proven that eating eggs in the morning will help you
feel fuller throughout the day making your calorie intake less at your next
meal. Though they are high in cholesterol, in most people, they do not increase
cholesterol levels in the body. In fact, they reduce your chances of getting
heart disease by modifying the shape of bad cholesterol and improving your
insulin sensitivity. Eggs boost your metabolism and especially help you shed
more fat around your belly area. The yolks prevent fat absorption while
providing you with iron, Vitamin A and B-12.
It is common practice for a lot of people to have coffee in the
morning with the belief that it helps keep them awake. Well, if you are one of
those people, you will be glad to know that coffee does indeed keep you alert
and improves your overall mental performance. Taking black coffee in the
morning helps boost memory power and keeps the nerves in check. The amount of
caffeine in coffee has also been proven to improve your mood and increase your
metabolic rate in addition to the fact that for people who like to exercise, it
increases their performance during workouts. Antioxidants rich in coffee
decrease your chances of getting diabetes and liver disease. Coffee can also
help clean your stomach by flushing out toxins as it is a diuretic beverage.
3 Sweet Potatoes
They make for the perfect breakfast addition as they are packed
with both minerals and vitamins. Eating just one already means you have taken
some vitamin A, B6, vitamin C, E, and vitamin K, all of which are necessary for
good health. Sweet potatoes also contain fibre, manganese, phosphorous, copper
and riboflavin. All these play a big role in keeping your blood sugar stable,
promoting good eyesight, helping you out in case you are on a weight loss
journey and enhancing your overall immunity.
If you are into eating cereals for breakfast, then oatmeal is
the best for you. Oatmeal is made from ground oats that are very healthy as
they contain oat beta-glucan, which is a unique fibre This fibre keeps you from
feeling hungry and reduces your cholesterol. The antioxidants present in oats
generally decrease the chances of getting high blood pressure and keep your
heart healthy. They support the cells in the circulatory system as well. Oats
easily make for a balanced breakfast as they can be served alongside other
foods that are good for you in the morning.
Other than being delicious, berries are rich in antioxidants and
relatively contain lower sugar compared to other fruits. They are very rich in
fibre and reduce inflammation markers. From just a cup of raspberries, for example,
you can get as much fibre as you can get in certain types of beans. The
antioxidants in berries help you age better other than protecting your heart.
Eating mixed berries every morning could give you higher levels of good
cholesterol required by your body and could also lower your blood pressure.
6. Greek yogurt
Greek yogurt is creamy and full of protein which is known to
reduce feelings of hunger. It helps in weight control as it increases your
metabolic rate. The conjugated linoleic acid (CLA) contained in it can reduce
the risk of getting breast cancer other than just increasing fat loss. Greek
yogurt is also a great source of calcium which is a requirement for healthy
bones. The probiotics present in Greek yogurt help keep the bacterial balance
in your gut healthy. Eating Greek yogurt in the morning is also good because
the acidity present in it will make it easier for your body to absorb the rest
of the other nutrients it needs.
7. Chia Seeds
They are known to be a great source of fibre. The viscous fibre
in chia seeds usually increases the volume of food that moves through your
digestive system because it absorbs water. This means that eating chia seeds
will help you feel satisfied longer. They also improve blood sugar and blood
pressure and are highly recommended for people with diabetes. Eating them also
reduces chances of inflammation and the high antioxidants in them will help
keep the cells in your body protected from free radicals produced during
They are very tasty and filling which helps prevent weight gain.
They may be high in calories, but your body does not absorb all the fat present
in nuts. They are high in potassium and magnesium which you need. Eating nuts
is good for diabetic people as they reduce blood sugar levels. They also reduce
cholesterol levels, decrease inflammation and insulin resistance. Other studies
have shown that eating nuts could also protect you from certain types of
9. Green tea
Drinking tea is generally good for you because certain teas have
many health benefits. Teas are great because they are flavoured but still add
fluid to your body. If you are looking to improve your alertness and mood throughout
the day, then you should consider taking green tea. Aside from reducing blood
sugar levels and insulin levels as well, drinking green tea can also protect
your brain from damage and keeps your nervous system safe. Green tea contains
catechins, which are phytonutrients. The catechins help you burn more calories.
This is great particularly for people trying to lose belly fat and it will also
generally stop you from gaining weight.
You’ve probably been advised countless times to eat lots of
fruit since you were younger, because other than just being delicious, fruit is
very nourishing. Well, starting your day by incorporating fruit in what you eat
in the morning has many health benefits. Fruit is rich in vitamins, fibre and
potassium other than being very filling. The natural sugars present in fruit
are just what you need to wake up your body and keep your brain sharp and
energized. Making it a habit to eat fruit regularly significantly reduces your
chances of getting chronic diseases.
11. Protein shake
Starting your day with a protein shake or a smoothie is
definitely a good idea as it reduces your appetite for the rest of the day. The
protein in it is absorbed faster and has a way of preserving muscle mass during
aging and assists in weight loss. Protein shakes help stabilize your blood
sugar levels. Whey in protein shakes could help lower your blood sugar and even
treat diabetes type 2. Better start incorporating protein shakes into your
mornings because other than these benefits, they enhance your body’s defences
They are also rich in viscous fibre and have been known to keep
you full for a good number of hours when eaten in the morning. An important
fact to note is that they also protect you from breast cancer. Eating flaxseeds
will also improve your insulin sensitivity.
13. Cottage Cheese
Cottage cheese is high in protein and usually decreases the
hunger hormone. This type of cheese can actually be compared to eggs when it
comes to how filling it is. Eating cottage cheese will also strengthen your
bones because this type of cheese is rich in calcium. It is also packed with
magnesium and can improve one’s digestion.
They are very rich in water content and will have you very
nourished and hydrated throughout the day when eaten in the morning. They are
also very rich in antioxidants which provide energy and assist in cell repair.
Eating tomatoes also benefits your body because they contain carbohydrates,
fibre and other minerals that your body needs.
Eating kale as part of your breakfast is a great idea as it is
low in calories but still keeps you full. Kales also provide us with a number
of nutrients such as vitamin A and C as well as iron. In addition to the
vitamins, they also have calcium which is required for healthy bones and
stimulates immunity. Eating kales in the morning will support your body’s
overall wellbeing and will prevent a variety of health complications.
Zevo Health are delivering this work shop on 28th
February at 3pm.
Self-motivation is what you need
when the going gets tough. It’s what helps you lift yourself out of a slump
when you don’t feel you can persist, when you start letting deadlines roll by,
or when you lose sight of the end objective.
Many of us sometimes
need help getting motivated. It can be very frustrating when we know we must do
something, but we just can’t get around to making a start. Some people are
naturally more self-motivated than others, but everyone can benefit from
learning some self-motivational tools and techniques.
Motivation workshop will provide an insight on how to build motivation and
changing your perspective, while incorporating motivational strategies in to
your everyday life.
It can be listened to live, or you can watch it back
A few useful
tips to help you stay motivated.
Set Goals –
This is one of the most important aspects of staying fit and healthy. Have an
end goal in mind and work towards it. Be realistic in your smaller goals to
which will help you stay on tract.
Find a partner
– Having a walking/running partner is a very successful way of staying
motivated. You encourage one another along the way. You will find that you will
push yourself harder and further than you would if you were on you own.
Feel good factor
– Exercise is a great way of relieving stress and clear your mind. It also
causes the release of endorphins (feel good hormones) in the body. This is why
you get the happy feeling after you exercise.
Make if Fun – Walking
the same route can become boring, change it about. Try something different, go
for a hike, go to the beach or walk in a park. Bring your family or dog, make
For those of you who are interested the Cross Cooley
challenge it is taking place on the 27th April this year. This is a
fantastic family event and a great day out. If you would like more information
on this walk/hike please contact me.
You will notice in each office there are fresh cherries for
you all to try. Sweet or sour, cherries are bursting with nutrition. These
small fruits can help improve your health, from a better night’s rest to a
trimmer tummy. They also rank as one of the most health protective foods overall. One cup,
or about 21 cherries, contains less than 100 calories and 15% of your daily
vitamin C needs. They
are loaded with potassium, a natural blood-pressure reducer. One cup of
cherries would have the same amount of potassium as a small banana.
But here are seven more reasons that I discovered why this stone fruit
is a nutritional all-star.
anti-inflammatory effect of cherries helps keep your body healthy; but what’s
more, cherries rank lower than many fruits on the glycemic index.
That means they don’t trigger spikes and crashes in your blood sugar and
insulin levels. This makes them both protective against diabetes,
and important for managing the condition if you already have it.
They promote healthy sleep
Tart cherries are
one of the few food sources of melatonin, a hormone that helps control your
They can provide arthritis relief
have suggested that cherry consumption is beneficial
for osteoarthritis sufferers. Regularly incorporating cherries or
100% cherry juice into your meal or snack routine may help lessen your
They lower the risk of gout attacks
inflammatory arthritis is triggered when a waste product called uric acid crystallizes
within the joints, causing excruciating pain and swelling. In one study, gout
patients who consumed cherries for just two days (both the fresh fruit, as
well as cherry extract and juice) showed a 35% lower risk of
gout attacks compared to those who did not eat cherries.
They curb cholesterol
shown that drinking tart cherry juice can help lower total
cholesterol, including the “bad” type, known as LDL. That’s key
because every 1% reduction in cholesterol lowers the risk of heart disease by
2%. And a high LDL is particularly worrisome in relation to heart attack risk.
They reduce post-exercise pain
In other words,
cherries can make that post-HIIT workout
soreness less intense. They also protect against the cellular wear
and tear from exercise and help support muscle recovery. For this reason tart
cherry juice is popular with professional and competitive athletes. But it
can help anyone who’s regularly active.
How to max out the health benefits
like a bowl of fresh cherries when they’re in season. But that’s not the only
way to embrace their nutritional perks. Look for frozen cherries, 100% tart
cherry juice, and preservative-free dried cherries. These can be used in
smoothies or overnight oats. Add the juice to sparkling water or drink it
straight if struggling with sleep or as a recovery benefit from exercise.
Most people hit the gym or pound the roads to lose weight or
get healthy, but most importantly it has been proved that by exercising
regularly can benefit your mental health. It also has other benefits.
Tough day at the office? Take a walk/run, head to the gym.
Exercise increases concentrations of norepinephrine (a chemical that can
moderate the brain’s response to stress). So, get the sweat up as working out
can reduce stress and boost the ability to deal with mental tension.
Exercise releases endorphins which are described as happy
chemicals. A lot of doctors are now advising people who suffer from depression
or anxiety to take up exercise as in some cases this can be just as effective as
Physical fitness can boost your self-esteem. Regular
exercise makes you feel better on the inside which reflects on the outside of
the body and make you feel better which in turn improves your self-confidence plus
you have the added bonus of a toned body!
When you have had a bad day and are feeling tired, get out
and enjoy the fresh air. You will find when you come home you will have much
more energy than before you left the house. Energy makes more energy.
You may think it funny saying that exercise helps with
relaxation, but you will find after your boost of energy you are more relaxed
and have a much better sleep.
Exercise Calories burned per hour
Cross-country skiing 672
Cycling (19-22.5 kmph) 672
Water aerobics 336
Cardio kickboxing 822
Carido dancing/Zumba 504
Running (9.5 kmph) 840
Hiking (Hill climbing) 582
Elliptical Trainer (cross trainer) 510
Kettlebell Swing 1212
AirDyne Bike Sprints 5220
Indoor Rowing 750
HIIT (high intensity interval training) 900
Jump Squats 804
Fat-tire biking 1500
Battling Rope 618
Power Yoga 293
Running upstairs 852
Rock climbing up 454
Rock climbing down 284
If you want to lose weight from walking you will get the
best results by doing it consistently throughout the week. Aim for 30 mins a
day if you can. Mix up your terrain, uneven ground, hills, grass even sand. Try
to incorporate speed intervals during your walk, 10 seconds speed walking
followed by 12 seconds recovery for a total of 20 mins, this should help in
weight loss and keep your body and mind healthy.
Welcome to wellness Wednesday. Each week I will have tips and for you all for you mind, body and spirit. Davey is working on a platform on the Dock so I can put all these onto it, but until then I will just send attachments.
This week I am looking at the Benefits of exercise within our lives.
Although most of us think exercise is solely to lose weight (which most of us want) but there are more reasons to exercise than you think. Also on this sheet are the best calorie-burning exercises. (might get that skipping rope out that’s hiding at the back of the press!).
I see that one of these include running upstairs, most of us have stairs at home which is 14 steps up and 14 steps down, 6 seconds each way, so 12 seconds for 28 steps, see how many you can do in 10mins, you don’t even have to leave the house!! For those in the Dundalk office there are 20 steps up to the training floor and then another 20 to the main office. So skip the lift and take the stairs! 😊
For those of you who are following Operation Transformation, there are great tips on line for food recipes. If you have tried any of them and they are good, or if anyone has any other tips or tricks for healthy eating, please forward onto me and I can get them onto the dock for you all to follow.
The other very got app is Zevo Health, you will get the details on CPL Hub if you have not yet downloaded it. Again great tips etc on mind body and health.
If you want to get ready for the DKIT 5k here is a couch to 5k schedule which is very doable. It is a 6 week schedule so if you start you will be well fit to complete the distance in April. You may even go for the 10k. Come on, get someone with you and get out there.