#virtuslifestyle

[virtus-life]

Healthy Recipes No. 5 - Chicken and Chorizo Bake

Ingredients:

400g chicken fillets

400g chopped tomatoes

Mushrooms, chopped 2 cups

Red peppers, chopped 1 cup

Chorizo roundels, approx. 12 (I get a chorizo sausage and cut into rounds)

2 garlic cloves, finely chopped

Half onion, finely chopped

1 – 2 jalapeno chillies as per taste

Half cup red wine

2 tbsp light olive oil

1.5 tsp Salt

Paprika to taste

Parmesan to taste

 Method

Heat the oil in a pan. Season the chicken fillets with salt and paprika and pan sear for a minute or two on both sides. This is done so the seasoning sticks to the fillets. Once done, place the fillets in a baking dish. Pre-heat the oven to 180 degrees C.

Saute the onions in the pan. Add the garlic and chilli a few minutes later. Once the onions are golden brown add the tomatoes and let it cook for a few minutes, add the red wine and salt. Stir occasionally.

Put the tomato sauce over the chicken fillets in the baking dish. Then spread the mushrooms, peppers, chorizo and parmesan over it. Bake for 20 minutes.

Once baked, shred some basil leaves on top and serve with warm crusty bread or quinoa, a side salad and olives.

Go easy on the chorizo if you are trying to lose weight. It is quite fatty!

Enjoy! Virtus for your well-being!

[virtus-life]

Feeling stressed? Manage it by finding your balance

A little intro to Virtus Lifestyle to begin with – We promote health and wellness through our posts as well as the products we feature. Our core value is balanced living to achieve wellness of the mind, body and soul.  

Before I start talking about stress awareness – I would like to give you an insight into our logo. You will see later how I will connect it to the topic.

The core circle of our logo represents you

Each of the three red semi-circles represent:

Physical health – wellness of your whole body

Mind and soul – Wellness of your feelings, mood and atmosphere

Professional Health – Your livelihood and wellness of your abilities and talents

The grey semicircles represent your social relations and establishing a healthy inter-dependence between colleagues, friends and family.

Virtus believes that a balance of all four is needed for a healthy, wholesome stress-free life.

There is no harm in a little bit of stress. In small doses, it can help you perform and motivate you to do your best. It helps you to respond to urgent demands or threats through the ‘fight or flight’ response, also known as the stress response.

However when stress becomes chronic, it can cause fatigue, low mood, it can affect your immune system, reproductive systems, cause gastric disturbances and increase the risk of heart attack or stroke. It can impact your health, productivity, relationships  and your quality of life as well as predispose you to mental health problems.

If you would like more information on the mechanism behind chronic stress and ill health, click here. The link also highlights the causes, signs and symptoms of stress overload, helping you to identify them early on before it starts to take a heavy toll.

Each person’s ideal balance between the four factors mentioned above is different. Find the balance that works for you. There will be times when the balance is disrupted, for example if the scales tip over too much on to your professional life – your mind, body and social relations may suffer. You may start hating work and feel physically and emotionally overwhelmed leading to the problems mentioned above. If there is a trend towards chronic pressures, address the issue as early as possible. The more your stress response is activated, the harder it is to shut off, disrupting your body systems. It can even change your neuronal wiring in the brain leaving you vulnerable to anxiety and depression.

The Key is to look after yourself by leading a balanced life. Getting enough sleep, eating healthily and exercising will enable you to function optimally to face the challenges of daily stressors and to be a better parent/partner/friend/colleague/manager.

If you are feeling stressed, anxious or depressed , find out which of the four factor(s) need to be fine-tuned to regain your balance.

Your professional life - Is there something you could be doing more efficiently? Do you need to have a discussion with your manager about coping strategies or the work load? Maybe you need to learn to say no? (politely ofcourse!)

Your body/mind - Could you wake up half an hour earlier to fit in some exercise? Would some relaxation techniques – yoga or breathing exercises help? Maybe you need to take up an activity to engage yourself positively? Do you need to plan your weekly shopping list to eat healthier? Do you need to go to bed an hour earlier or try and get a better night’s sleep?

Regular exercise or undertaking an activity lifts the mood and acts as a distraction to break the cycle of negative thoughts. Exercise increases serotonin levels, the feel good neurotransmitter. Engaging your senses can help you cope with stress too – Music may help, soaking yourself in a hot bath may relax you or some aromatherapy may help you feel calmer. Relaxation techniques such as yoga and breathing also help to oppose the stress response. When practiced regularly they can help to reduce stress levels. 

We have some great products to help you get exercising, engage your senses through aromatherapy and music as well as massagers to help you relax. You will be able to create your own little spa experience at home! Explore our range – The products are manufactured by German and British companies known for their quality, attention to detail and safety.

 If you respond well to external stimuli, these products can help but remember changes have to come from within yourself.

Your social relations - Do you need to have a discussion with your loved ones so they are more understanding during a stressful period? Maybe call on a friend for a relaxing drink? Simply, spend time with people that make you feel good.

If you are in a good place, the best thing you can do is to be there for someone who is stressed.

To wind up, lead a wholesome existence. Find that balance between your professional life, social life and interests whilst allowing yourself some time to exercise, eat well and relax. I know, it is easier said than done – there are many conflicting pressures in today’s world. It is so easy to go on auto pilot but take a moment to reflect and plan your strategies to find a balance that works for you. Yes, there may be some changes you may have to make, some difficult conversations to be had and possibly some sacrifices; but rise up to the challenge to carve out your balance. Our top tips:

1.       Be organised – Deal with important tasks, letters and e-mails right away and file them. Have a routine for your chores so they don’t feel like chores – for example treat cleaning as working out; maybe put on some music whilst you are cooking; do your grocery shopping and laundry after a refreshing morning walk and remember to slot a time for yourself

2.       Don’t be afraid to get support from your family and friends

3.       Prioritise – Do the important things. The rest, it may not matter so much anyway!

4.       Don’t be a perfectionist and don’t expect too much of yourself –  Take things at a pace you can handle without getting complacent. You will progress steadily and without stress.

5.       Reflect – Is there a better way of doing things? can you delegate? Do you need to make any changes?

6.       Spend time with people that make you feel good, that motivate you and inspire you.

If you are at the stage where you feel things have spiralled out of control and you are feeling overwhelmed, take some time out to just breathe and gather yourself. Take annual leave. If it means getting signed off by your GP to get the time – do it! Get support from your family/friends and use the time wisely to reorganise yourself and to make a plan to get your balance back. Look after yourself so you are able to look after things that are important – your work, your family, your hobbies …

I hope this motivates you to lead a balanced life that will enable you to cope better with life’s stresses.

Virtus for your well-being!

[virtus-life]

My 'Sun Shake' - containing turmeric. Turmeric has been used in indian cooking and Ayurvedic medicine for a long time. It contains curcumin which has anti-inflammatory effects. Turmeric has gained popularity overthe last year with cafes serving up 'golden lattes'. I decided to use it's anti inflammatory properties in my post workout drink to aid muscle recovery. What do you think is going to be this year's superfood - my prediction is Moringa aka the drum stick tree. We add it to pigeon pea daal. It is available in health food shops in powder form to sprinkle over your porridge or add to shakes. A complete source of protein with all 9 essential amino acids, fibre, vitamins A K and E, fibre and antioxidants!

[virtus-life]

Reasons to make use of your local park for exercising this Spring/Summer: • Make use of your tax subscription ;) • Save on gym membership • Sunshine - when it shows up! ;) • Fresh air • No sweaty bodies right next to you • Plenty of space for a great workout • There are many effective exercises you can do with your own body weight. check out: https://www.google.co.uk/amp/greatist.com/fitness/bodyweight-playground-workout/amp

[virtus-life]

Tap into ‘Hygge’ and Combat the Winter Blues - a concept from Denmark, the world’s happiest nation

It is ‘Blue Monday’ on 16th January. The third Monday in January is said to be the most depressing day in the year – The weather is terrible, Christmas and new year’s festivities are long gone, people are back into the daily grind, get-to-gethers with friends and family have become infrequent, most people are out of pocket following the holiday season, new year’s resolutions may not be going according to plan….

At Virtus Medica, we feel this does not have to be the case. All one has to do is look to the Danish for inspiration. Tap into what they call ‘Hygge’. Hygge, pronounced as ‘Hoo-gah’, has no direct translation in English – It is a feeling of warmth, a burst of fresh energy, a lifestyle of simple pleasures… As one person puts it - the word is a feeling, it was never meant to be described. The Danish, ranked as one of the happiest nations in the world, (even though it is not a tropical paradise!) have clearly got something right – Could it be Hygge?

I sit here, with my laptop, wrapped warm in a blanket, with a mug of hot tea and warm fluffy socks – Could this be Hygge? I think so. Hygge is all around. You just have to tap into the feeling – Enjoying a home cooked meal and a glass of red with close friends or family; Wrapping warm, sipping hot chocolate and watching a good movie; Enjoying a pain au chocolat with a smooth, intense coffee for breakfast whilst reading the paper, Curling up in bed and reading a good book, Sitting with a furry friend, Taking a stroll on a clear winter’s day and feeling the fresh cold air on your face, Running out in your underwear, dipping yourself into the snow and coming back to the warmth; relaxing in the hot tub after a work out... – It is all HYGGE.  

To combat the blues, create a ‘Hygge’ environment in your home this winter – Keep some warm throws in your living room and lay out a furry rug. Light some candles, burn some scented oil and listen to your favourite tunes or simply use an Amora Scent Hub to create a delightful ambience. The Amora scent hub uses an advanced technology to create a multisensory experience using light, scent and sound to stimulate both the mind and the senses creating a lovely ambience. It also acts as an air purifier and a humidifier (handy when the radiators have been switched on all day!). The Amora scent hub is on special offer on www.healthcare-wellbeing.co.uk

To wind up, remember be mindful and take pleasure in the simple things. The fantastic thing is you do not have to be a millionaire to tap into this energy!