VIP 1:2:1 Personalised Resilience Retreat

2 Hour Zoom call

Your Health Journey to Resilience provides a holistic approach structured to help people improve their ability to overcome challenges faced through these unusual times.

We will create a positive personalised plan to optimise lives through Nutrition and Wellbeing Therapies making a positive impact by achieving better Mental and Physical Health.

Build the foundations of Self Care over 2 hours at your convenience.

Included:

~ Juicing Benefits - We will make Immune Boosting juices together and learn the nutritional health benefits.

Resilience Exercises

• Daily Positive Emotions

• Calm your Body & Mind

• Stress Reliever

Pilates - Focus on positive posture and core to help support resilience in everyday life.

Mindfulness Meditation

Personalised Meal Plan- Based on your likes/dislikes, budget and lifestyle

Action Plan - Support, motivate and continue your health journey. Weekly calls for 4weeks

#virtualretreat #sandydonnelly #resiliencecoach #vipretreat #juicingforhealth #detoxyourbody #positivemindset

One of the best ways to stay on top of Mental Health during lockdown is through exercise. The pandemic is a tough time, so self care is important more than ever for our emotional, physical and mental wellbeing,

The definition of Resilience is the capacity to recover quickly from difficulties. In other words to bounce back, and it is this quality that allows us to overcome the challenges we have faced and are still facing through the pandemic, instead of allowing it to defeat us. We cannot lose hope and must remain optimistic that we will get through this.

We want people to practice self care

1. Setting realistic, achievable and measurable goals

2. Understanding and avoiding negative self-talk

3. Developing and focusing on interpersonal skills,

   Physical activity is as good for the brain as it is for the body

   Regular exercise or activity will have a major impact on mental and emotional wellbeing. Physical activity releases powerful chemicals called endorphins, that increase energy and lift your mood. If you are not a fan of exercise, find an activity, you enjoy, walking, cycling, anything that gets you moving, will make a big difference to your mental and motional wellbeing.

   Juicing

   Juicing daily, will give your body a blast of vitamins, proteins, omega-3, and omega -6 fatty acids, micronutrients, and so much more. Your body needs all these things, to thrive, heal, and detox. Coping with stress in a positive way is known as resilience.
   

   Water

   Hydrating the body Increases Energy and relieves Fatigue. Your brain is made up of 80% Water, drinking plenty helps you think, focus and concentrate. Flushes out toxins, promotes weightloss and maintains regularity.

   Brain Healthy Diet

   An unhealthy diet can take a toll on your brain and mood, reduce your energy levels, disrupt your sleep, and weaken your immune system. A wholesome diet, rich in healthy fats, avoiding processed foods can increase energy and lift your mood.

   • Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna.

   • Nuts such as walnuts, almonds, cashews, peanuts.

   • Avocados.

   • Flaxseed.

   • Beans.

   • Leafy greens such as spinach, kale, Brussel’s sprouts.

   • Fresh fruit such as blueberries.

Thank you to Rachel McGuiness for the chat, talking Virtual Retreats

Transform your health by getting a juicer! Juicing is the fastest way to get nutrients into your body Juicing increases consumption of fruits and vegetables, and enhanced absorption of nutrients and minerals. Juicing extracts all the nutrients from the fruits and vegetables for you, saving your body energy because it doesn’t have to break down all the food itself.  It can absorb the juice quickly and use its saved energy to heal and repair. Even if you already follow a healthy diet, juicing makes sure your cells and blood are getting all they need to stay clean, hydrated and nourished.

Green Machine

Aids digestion, weight loss, boosts immunity and reduces inflammation

• Kale

• 2 Green Apples

• 2 Sticks of Celery

• 1 Cucumber

Energizer

Rich in Vitamins, Beta-Carotenes and Anti Oxidants that cleanse the digestive system from toxins

• 3 Carrots

• 2 apples

• 1-2 Inch Ginger

Cleanser

Vitamin C boost Immunity, natural antibiotic that improves liver function, relieves constipation, and can help dissolve kidney and gall stones.

• 2 Apples

• 2 Inch Ginger

• Lemon

Refresher

Detox heart, Spinach full of Vit K, supports bone health, reduce high sugar and blood pressure.

• 1 Cucumber

• 1/4 Lemon

• 2 Pears

• Spinach

Fire it up!

Beetroot cleanses the blood, improving blood flow and lowering blood pressure, Iron, Vitamin C, numerous health benefits.

• 2-3 Raw Beets

• 2 Apples

• 1/4 Lemon

Important Breathing Techniques for Coronavirus

We want to strengthen our lungs before we get sick. When we get sick, we tend to lie down on our backs, which is not good for Coronavirus as it can get into your lungs and make your lungs weaker. The bottom part of your lungs can collapse if the virus gets in there which will cause more inflammation and worsen things much quicker, which is called ACTELECTASIS

Lungs work in the back part of our bodies.

1. You have to get up and move - Walk around.

2. Expand the lungs - Breathing techniques.  

3. Hydrate - Virus do not live well in a hydrated body.

Techniques to aid recovery from a respiratory infection like Covid 19

Lay on tummy prone as laying on bank lungs collapse, restricted breathing 

Self Proning - Laying on tummy, increases the oxygen saturation in the blood within minutes, if we are on laying on our backs in a Supine position, the lungs collapse and breathing is restricted.

• Laying prone is done in intensive care to maximise chance of recovery 

• Breathing exercises can make your lungs more efficient 

  When you breathe efficiently, your diaphragm does about 80% of the work to move oxygen and other gases in and out of your lungs. When you have had an illness like Covid 19, your lungs lose some of their springiness meaning they don’t take oxygen in or let waste gases out as effectively, and air gets trapped in our lungs

  .Over time, the diaphragm works less effectively and we get less well oxygenated air into our lungs. We start to use other muscles around our neck and shoulders to help get more air in. Using these other muscles leads to several problems – lower oxygen levels generally and less air getting to the bases of our lungs where the lung volume is greatest. When the air fails to reach the bases of our lungs, the alveoli, the small air sacks where the lungs and blood stream exchange oxygen and carbon dioxide, deflate and collapse, a condition known as atelectasis.

Vitamin D also known as the Sunshine Vitamin.

Produced by the body in response to the skin exposed to sunlight ☀️

Many of us are lacking Vitamin D due to lockdown Deficiency in Vitamin D can impair bone mineralisation lead to bone softening diseases like osteoporosis.

Vitamin D has several important functions.

☀️Regulating the absorption of calcium and phosphorus

☀️Facilitating normal immune system function.

☀️Helps fight disease

☀️Reduces depression - regulates mood

Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

Food sources of vitamin D

Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:

☀️Oily fish - Salmon, sardines, mackerel

☀️ Eggs - yolk

☀️Prawns

☀️Soy milk

☀️Mushrooms

☀️Spinach

☀️Kale

Fortified - Cereal, milk, yoghurt, orange juice

🍌 Bananas play an important part in activating Vitamin D

It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.

#vitaminddeficiency #vitamind #sandydonnelly #virtualretreat #successwithsandy

Thai Curry Soup

Ingredients.

2 cups water and stock

1 Carrot

1 cup cabbage

1 red bell pepper.

1 courgette cubed.

1 onion.

1 lime

1 chilli

Fresh coriander

Blend

#thaisoup #vitamix #thaicurrysoup

These are a few of my favourite things. Nutritional Powerhouses. Small but Mighty. Rich in nutrients, fibre and heart-healthy Omega 3. Chia, Hemp, Flax are super seeds. Benefits include, boosted immunity, and lower blood pressure. Add Super Seeds to smoothies, salads, cereal to boost fibre and make your diet a lot healthier.

CACAO - Raw cacao and flavonoid-rich chocolate have been linked with heart health benefits including increasing the good form of cholesterol (HDL ) packed with flavonoids. These nutrients that have been shown to help lower blood pressure, improve blood flow to the brain and heart, and aid in preventing blood clots. #cacao #cacaobenefits

HEMP SEEDS - The most complete food in the world. 65% Globulin plays a part in both natural and acquired immunity and used when creating antibodies. Vitamin E , Omega 3&6 fatty acids. High quality protein. #hempseeds #hempbenefits

CHIA SEEDS - Rich in vit B like calcium copper and zinc and antioxidants which strengthen the immune system. fiber and omega-3 fatty acids, plenty of high-quality protein, and several essential minerals and antioxidants. Aid Digestion blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes. #chiaseeds #chiaseedsbenefits

FLAXSEEDS- Provides healthful fat, antioxidants, Omega 3 and fibre. Helps reduce blood pressure, cholesterol and aids digestion #flaxseeds #flaxseedbenefits

#goodseeds #sandydonnelly #successwithsandy #virtualhealthretreat

Employee Wellbeing Virtual Retreat

Manage your employees Mental Health and Well-being.

Bespoke program tailored for your company.

Transform your team as we create support networks.

Flexible programme. Half or full day.

• De-stressing techniques

• Mindfulness and meditation, finding coping mechanisms.

• Positive posture Pilates - Improve your core.

• Energy slump - overcome the afternoon slump.

#mindfulnessatwork #employeehealthandwellness #mentalhealthtips #covid19innovation #covid19awareness #covidvaccine

Seriously my favourite healthy soup. I made this by using veg left in my fridge and was pleasantly delighted with the result.

Smooth taste like mushrooms but no mushrooms used! Aubergines are an excellent source of dietary fibre. They are also a good source of vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese.

Aubergine Soup

How do I make it?

Roast

🍆🥕🧅

Aubergine, Carrots and Onion

Boil cabbage in stock

Add roast veg, simmer for 20 Mins

Blend and serve.

Yummy

Winter warming soup

#wintersoup #auberginesoup #tastysoup #healthysoup #sandydonnelly