We have put together a number of excellent healthy recipes for you to try at home. Please check out the following delicious options:
Structuring your Day
We have been in lockdown now for over six weeks. Some people have their families around them, and some do not. We all handle these situations differently, some find the constant demand of their family overwhelming whilst others embrace the chance of more family time. Many are alone, some like me are okay with that, giving them more time for domestic chores. Others are losing focus and are feeling down.
Providing some structure to the day can help us regardless of how we are affected by the lockdown. Why not sit down and design a plan that works for you and then follow it, if you find you still lose focus review and change your plan until you find a plan that works.
Here are some things you should think about as you draw up your plan:
Do you get up early or like to lay in?
How do you work? Are you more productive very early in the day or do you work better in the evening?
If you are working from home or completing domestic tasks, work with other house members to choose a time which works for everyone.
Do you have any specific tasks that need doing? maybe now is a good time to do that tax return?
When do you take your exercise? Do you prefer to walk or run early in the morning, afternoons or before going to bed. Remember exercise is important because it releases endorphins which makes you feel happier.
As we are unable to visit loved ones, choose a time to regularly touch base with family and friends. Maybe arrange a zoom call with the whole family or catch up and play games with a group of friends!
Take the opportunity to catch up with friends you haven’t spoken to for some time.
Do you like to spend time relaxing? Maybe reading a book or pottering in the garden.
While compiling your plan consider the needs of other household members, there will be things you could do together and things you could do independently, deliberately giving each other time and space.
Here’s an idea of what a plan might look like:
|07:00 – 07:30||Wake, get up, get washed/Showered and dressed|
|07:30 – 08:30||Take exercise – Walk the dog|
|08:40 – 09:00||Have Breakfast|
|09:00 – 10:00||Do some housework|
|10:00 – 13:00||Work from home, (in 25 minute sessions with 5 minute breaks)|
|13:00 – 14:00||Prepare and eat lunch|
|14:00 – 15:00||Potter around the garden|
|15:00 – 17:00||Work from home, (in 25 minute sessions with 5 minute breaks)|
|17:00 – 18:00||Watch TV or read a book|
|18:00 – 22:00||Prepare, eat dinner and have family time|
|22:00||Wash/Shower and go to bed.|
Vitamin D is essential for bone and muscle health, it is known as the sunshine vitamin and generally people obtain their vitamin D from sunshine between April & September.
With the current situation of staying at home it may be difficult to obtain the necessary levels of vitamin D. Therefore you need to make a concerted effort to get out into your own garden around the middle of the day when the sun is at its highest or consider taking a vitamin D supplement.
Small doses may be obtained from foods such as oily fish (sardines, mackeral and salmon) egg yoke, red meat and liver.
Please refer to the NHS website for further information