Wellness: The practice of caring for your wellbeing

Living in Covid-19 the last nine months has been an extraordinary time adapting to restrictions in our social and work lives. For many its been devastating, much loss, fear, isolation and added stress. Yet, it was also been a time to reset and reflect. As the year comes to an end, we continue to live with lots of unknowns and prepare for a long winter!

How can you turn this winter challenge into a a production one with positive thinking and creative pursuits?

It’s been a while since I’ve connected with you. I’ve been focused on wellness programs in the workplace and less with individuals. I’m hoping to combine the two because  “wellness” is becoming more mainstream.

The hope of a vaccine is imminent but will take nine months to a year or more before we get it or enough of the population is inoculated.  Following the regulations of social distancing, wearing masks, and washing hands, we might as well sit back and accept this is our normal until then.

Covid has presented us with this new way of looking at our health and wellbeing.  It’s scary, out of  control and our world has forever changed. However, we’re hearing the word wellbeing in a lot of places these days that has never been so reaffirming. A greater awareness to personal and mental health.

My definition of Wellbeing has evolved to include a multidimensional approach. Wellbeing includes your spiritual, emotional occupational, environmental, financial, interpersonal, social and physical (nutrition, physical activity, stress and mental health) dimensions. Together, makes up your wellness.

Each of these dimensions, the spiritual, emotional, occupational or financial are pillars in your life created from your values and beliefs that define and determine your choices and function. When one becomes sick or dysfunctional in one dimension it effects the other dimensions which can alter your whole being. Collectively, your wellbeing is the ecosystem of who you are.

Wellness is the practice of caring for your wellbeing!

I love discovering new ways to broaden my thinking or change habits. Here are a few strategies to create your wellbeing plan for 2021?

Look at each dimension that makes up your self/world and ask yourself a number of questions such as:

  • How well am I doing in the spiritual, occupational or financial dimension?
  • How well am I developing in this emotional dimension?
  • How are those in my personal life experiencing me in the social dimension?
  • How well am I doing in the interpersonal area of my professional life?

From there you can sketch your priorities such what dio I need to do to get a strong physical strength my diet, fitness and mental health fit in? what tools and structures do I need and how does that work with my socail goals? what can I do to acheive it?  Can I reach my financial goals next year or will I be able to get that promotion in my job?

Covid or not we can still plan!

Here’s another way to visualize a wellbeing plan. Follow the WOOP method –  Wish, Outcome, Obstacle and Plan. Its a tool to visualize and execute a plan or change habits utilizing positive thinking and obstacles for creating an if-then plan to actualize your goals. There are many ways to look at it.  Gabrielle Oettingen, psychologist, created the WOOP method. she revealed that the obstacles that we think prevent us from realizing our deepest wishes can actually lead to their fulfillment.

WOOP helps people to be healthier

you know how you start to visualize your ideas, but not think about the obstacles for geting there and then when you start to implement he idea you come across obstacles and then drop the wheole thing. this process ooks at

Its an actual science based on 20 years of research


I’ve been presenting a free webcast series for businesses and the next one is Thursday, November 26th at 1pm about planning your wellness goals for 2021. You may be interested joining in:

Topics I’ll be covering are:

  1. Hindsight: Year-end review of health and wellness attitudes in 2020. How they’ve changed with covid.
  2. What should be the top five priorities for your wellbeing moving forward into 2021?
  3. How to create your personal wellness plan, working remotely or at the office and its benefits to the corporate culture. (this relates to individuals too).

Register for the webcast here. When you attend the call, you will receive a Personal Wellness Checklist.



 Connected on Netflix

You’ve maybe been watching season 4 of the Crown or seen the excellent series the Queen’s gambit. another unit series about the wonders of our planet is a series called Connected, streaming on Netlfix.

Science reporter and host Latif Nasser investigates the fascinating and intricate ways that we are connected to each other, the world and the universe at large. https://www.youtube.com/watch?v=B-aZrftUPlk

Latif Nassar a science journalist known for his work on Radiolab. He created a six part documentary series that connects the dots on some of the biggest questions facing science and humanity today. Latif, travels the world to expose the science of basic topics not typical to what you’d expect::

Surveillance – explains a birds migration from the northern to southern hemisphere from an intuit perspective of surveillance

Poop explained the historical significance of human  excrement and what it does for us

Dusts created in the Sahara Desert travels enormous distances changing landscape terrains.

Digits the unique and amazing power of a numbers formula that detects codes

Clouds how clouds can save and expand service drought areas

Nukes (nuclear weapons) were destructive but their remains produced amazing advancements in our society.

Connected is a fascinating and positive perspective on the magnificence of our world in nature and human intelligence.

Stay well this winter with these tips and a delicious bone broth recipe

When you take care of your total health, you feel better! This includes the food you eat, daily physical activity and getting a good night’s sleep,

  • Did you know that 80% of your immune system is in the gut? That means, what you eat affects your immune system and all those millions of bacteria in your gut are doing something.
  • Good immune tolerance can better fight pathogens/toxins and creates robust bacteria that increases nutrient absorption. Nutrient absorption is key to living healthy.
  • A unhealthy lifestyle that is filled with stress, lack of exercise, regular use of drugs, consumption of chemicals in your diet and environment pollutants, depletes energy and your body’s ability to defend itself.
  • A regular sleep schedule(in particular a regular rising time and bedtime) is fundamental to getting consistent sleep daily. Spending time outside every day regulates the body clock and improves wakefulness and energy. Stay up until you become sleepy and be in bed only when you sleep.
  • Eat Healthy and Stay Hydrated. think about the foods you ae eating that they are nourishing your body and mind. Focus on whole foods, quality proteins, grains, fresh vegetables and fruits The environment where we eat can also influence your dietary habits. Strive for mindful eating by stepping away from your computer at lunchtime, making sure the healthiest choices are the ones in easy reach, and keeping water at your workspace.

Consider taking quality and science-researched supplements to protect yourself against colds, flu, and viruses.

Vitamin C –Ascorbic acid the most versatile its- anti microbial, anti histamine, anti bacterial and anti inflammatory, take throughout the day and increase when sick.

Vitamin D3–take a daily dosage of 1000 – 3000 IU a day. Vitamin D3 is one of the  fundamental vitamins for everyone to use.  Capsules are best (they are tiny) and are excellent for boosting immunity and balance. One a day

Omega 3 Fatty Acids: take one a day  which a meal helps your brain, reduces inflammation, regulates weight and a healthy fat.

Multi-vitamin with a mix of vitamins and minerals and some phytonutrients in it.

Probiotics – select one that works for you that is around 6-11 billion organisms with a variety of strains of probiotic bacteria (There are many variations).

Magnesium helps with joint and muscle inflammation and sleep. there are a variety of magnesium I recommend Magnesium Biglycinate is helpful for both.

Energy boosters such as Echinacea  or astragulus that helps with stress, regulating hormones and boosts energy.

Speak to healthcare professional that none of these conflicts with your medications or chronic illness issues. .

Connect with Nature every day. Set up your work station near a window that offers views of outdoor nature, such as street trees or gardens or adding plants in your home.

Prioritize Daylighting. Getting greater access to sunlight during the workday benefits  is higher melatonin levels at night—which in turn contributes to diminished depressive symptoms and enhanced sleep quality.

RECIPE:  Bone Broth is one of the most delicious, medicinal foods you can eat that nourishes the gut, digestive issues, colds and much more. It’s better for you than chicken soup! Include a variety of bones from chicken, beef, lamb or duck. It’s excellent for detoxing your system.

 Recipe makes 4 Servings


2-3 lbs chicken, beef, bones, parts (individual or together) (get from butcher and organic if possible

1 large carrot, large chunks, celery, onion and 1/2 bunch parsley

Sea salt/pepper to taste

12 cups water


Roast bones for 30 minutes in oven. Chop vegetables and sauté (with little oil) in large pot. Add roasted bones (you can also mash), mix, then add water. Cook for 4 hours, add salt and pepper and parsley cook for another 8 hours. Stir occasionally. After 12 -15 hours, cool, strain (use double mesh) and enjoy!

It’s golden food filled with excellent fats and nutrients!

Be Well, Stay Safe!