What healthy habits have you started?
During high school, I almost definitely did not have breakfast every day, which was always a super bad habit. However, a new habit that I have just recently brought on is tucking into some apple crumble granola with low fat vanilla yoghurt every morning. Granola is a great breakfast for me because it's tasty and it lasts for hours! Another habit that I have adopted is finding time to go to the gym for around 2x 1 hour sessions per week to work on muscle gain and cardio fitness around my sailing racing and training. After every session I spend there, I feel great!
What were the results? How did it make you feel?
Having a good breakfast every day has really changed my life, as I feel like I can focus for longer in the mornings without feeling super hungry! Last week whilst I was racing up in Port Stephens, I ran out of granola for the last 2 days of the regatta and was starving by 11am! This meant that I felt a lot weaker and had a lot less energy in my day to be running around on the boat pulling sails up and down! As for the gymming habit, I definitely feel stronger after my weights sessions, but I also feel accomplished and have a higher self-esteem after my cardio sessions. I don't find cardio easy, in fact I hate it, but pushing through that difficulty barrier allows me to feel like I've achieved something great and knowing that it is benefiting my overall health and fitness in my everyday life and for my sailing feels great.
How do you manage stress?
In order to manage stress, I do lots of sailing - mainly racing. Whenever I'm not at uni or work, I'm on the water enjoying the harbour or the ocean with friends. Going to sailing allows me to really wind down because I don't need to talk about what's stressing me out at the yacht club, but instead I can focus on the tactics and strategy of winning the race which I enjoy. Furthermore, sailing gives me so many goals to strive for in terms of which boats I can get a ride on for certain events, whereby when I achieve certain goals in my sailing adventures, I feel proud, satisfied and accomplished with my performance. These feelings in turn raise my happiness and well-being levels and suppress my stress levels. In addition to inshore racing whereby the tactics and strategy are more common points of discussion, offshore sailing really allows me to wind down from the stress at sailing, whereby I can go to sea with the crew for 3-4 days at a time and end up in a completely different city to where we started! Offshore sailing to me is about the journey and the crew instead of the tactics so much, whereby you are allowed to just forget about what's going on in the real world for a second by switching off your phone for a couple of days and just enjoying the beautiful nature that we have here in our country!
What is a healthy recipe you love?
I really love a prawn, avocado and mango salad. It is the best recipe for summer because of the prawns and mango, but it is so light and filling, as well as super easy to make! The best part about it is that you can make it how you want. I tend to use iceberg lettuce with cooked and shelled prawns, sliced/diced mango and sliced/diced avocado with a pink seafood sauce. However, if you are into chilli, that would be a great addition, but if you're not, you don't have to add it! Similarly, if you want to change the sauce to a vinaigrette, go ahead! This salad comes in so many variations, so it's best to customise it to how you like it!
What do you do for self-care?
I try to watch what I eat for meals to help my self-care. I think it's super easy to eat unhealthy things for lunch every day, and it often ends up in me feeling a bit gross after eating it, but the answer is that you don't have to if you do a little meal prep. I try to cook more than I buy because it ends up being healthier for me, which makes me feel less bloated, more energetic and happier overall. For example, I try to eat less simple fats (i.e. sugar, oil etc.) and more of the healthier fats (i.e. yoghurt, mayonnaise, avocado etc.), as the healthier fats definitely keep you going for longer in terms of energy levels. Eating more protein than carbs is also a must for me, however, eating some complex carbs during the week is still a must for a good boost in energy after a good work out! I also feel like meal substitution is a great way of doing things, for example, if a meal comes with rice, you can substitute it for salad instead if you want to cut down on carbs. I feel like watching what one eats is not only very important for one's overall health, but it is important to keep one's skin clear. A little effort in meal prepping at home is definitely a little self-care going a long way!
Your wellness at work tip is...
I find that eating outside with a colleague or a friend in the fresh air is really good for you. Eating at your desk always seems a bit cramped and getting some Vitamin D from the sun is never an issue! Also eating with friends or chatting away about your interests or hobbies not only allows you to get to know your colleague on a friendly level, but it allows us to feel less lonely and more social! Humans are naturally social creatures, so don't fight socialising! If you're shy, I encourage you to leave your comfort zone and approach someone you've never really spoken to before and attempt to get to know them. You never know what the future might hold for that relationship! It's also important to stay hydrated in your day, especially if you're doing exercise in the evenings. Your brain needs the hydration in order to function properly!