The countdown is on! As we sit here in our home office daydreaming about ‘Phase 4’ we’re still conscious of keeping our spirits up for these last weeks of lockdown. One thing we do know for certain is that this period of isolation has made us value the beauty and splendour of what is on our doorstep even more, as we eagerly anticipate getting back into nature, and spending time with friends and loved ones again. During this time, it’s important to focus on supporting local businesses, while nurturing ourselves as well, to make the transition back to health and the new normal as smooth as possible.
If you need a break from the kitchen a number of great local restaurants are making life easier by offering a lockdown delivery option:
Santosha is delivering their fresh and healthy fare to our homes by offering a reduced menu on Tuesday’s, Thursday’s and Saturday’s. Place your order with Eran the day before by WhatsApp on 648 456 789. Check out the menu here.
Craving a curry at the end of the week? Local favourite Bindi is delivering bowls of happiness from Thursday to Saturday. Place your order at 871 968 320 (please give one day’s notice outside of Palma area). See the menu selection here.
DELIVERIES FOR THE SOUL
Just because we’re at home doesn’t mean we should be drinking bad coffee. Award winning coffee roasters, Mistral Coffee are still roasting and delivering throughout this period via their online shop. After all, research shows coffee is healthy in moderation!
The weather is starting to heat up, and what better way to enjoy some sunshine than with a classic G&T in hand? Mallorca Distillery have started their ‘Palma Gin & Tonic Friday’ with special discounts on all their premium products and delivered right to your door each Friday. Email your order to email@example.com and they will email you a voucher discount code to use during lockdown. Place orders before midday Thursday.
For natural wines- where nothing is added and nothing is taken away, look no further than Bar La Sang. Delivering every day of the week, call or text Lukas for orders or questions on 663 031 220, or email at firstname.lastname@example.org. Try their wine box of the week for their special lockdown selections.
FRUIT & VEGE
Support our local farmers and contribute to a reduction in CO2 emissions from unnecessary transport by doing your fruit and vege shop at your neighbourhood fruteria. Not only is this good for our local economy and the environment, but fresh, seasonal produce tastes much better than imported! Instead of using single-use plastic bags we always take our Viveco produce bags which are practical and look great too. Viveco stocks produce bags in voile or mesh, as well as gorgeous string shopping bags, and cute cotton totes. Your vege haul never looked so chic!
GIFTING LOVE, HOPE & POSITIVITY
The perfect gift to let a loved one know you’re thinking of them at this time is a Wish Capsule necklace from local bespoke jewellery company, Natalia Jana Design. These gorgeous and unique necklaces bear a sterling silver capsule, which hold your mantra, quote or special message hidden inside. Any Wish Capsule order you place with Natalia via direct message on Instagram during lockdown will receive a 20% discount and free shipping worldwide.
1,000 MILES FOR AGE CONCERN
Finally, we’d love to give a big shout out to the crew of SY Kokomo for their gallant efforts in cycling 1,000 miles in 10 days to fundraise for Age Concern Mallorca. Not only did they surpass the 1,000-mile target, but they raised €1,200, beating their €1,000 goal. Age Concern Mallorca is a non-profit organisation run by volunteers that has been based on the island since 1994 and supports the elderly of Mallorca. Their work has been needed now more than ever, taking food to those who aren’t able to leave the house, checking on their well-being and providing a smiling face from a safe distance to those who may not have the family support that many of us are so lucky to have during these times. Well done Kokomo!
Wishing you a happy and healthy May, and a wonderful Mother’s Day on Sunday to all the Mum’s out there!
The Nourish Team.x
So, the house is gleaming, and you’ve got enough baked goods stockpiled to sink a ship, now what? With another couple of weeks of lockdown ahead of us, you might be starting to struggle to find new things to do at home to stave away the boredom. We’ve compiled a list of some options to keep you productive, and although some of them may seem a little less than enthralling, you can at least feel a daily sense of accomplishment! And let’s face it, if not now, when?
Being unable to work, unable to connect and socialise with others, and living according to the imposed quarantine regulations (unsurprisingly) has a real effect on our mental health and emotions. The American Psychological Association reports that prolonged social isolation carries health risks such as contributing to poor sleep, poor cardiovascular health, lowered immunity, depressive symptoms, and impaired executive function (difficulty focusing, managing your emotions, remembering information, and following directions).
Coffee gets a lot of bad press. From giving us the jitters, to contributing to our insomnia and anxiety, one who takes their health seriously daren’t admit they love a regular cup of joe. As someone who strongly believes coffee makes me a better (and certainly nicer) human being, I’m extremely pleased to see that new research is tipped in the coffee lovers’ favour, showing that coffee in moderate amounts can actually contribute to greater health and wellbeing, and even prevent disease.
Greg Gibson has been in the health and fitness industry for many years as a qualified personal trainer, and has been a competitive bodybuilder, and physique model and trainer in some of the most exclusive gyms in South Africa.
He has devised an entry level beginner’s workout for those who perhaps feel they have been a little too sedentary in lockdown and are wanting to get moving again. This workout can be completed 3-5 times per week to see and feel results. All exercises are standard movements that can be googled if you are unsure of what they are or want to know correct form.
After close to a month of confinement in our homes many of us are trying to learn to let go, relax and stay positive despite all of the unease. For some isolation might even feel like a much-needed breath of fresh air! However, even the most calm and resilient of us can have feelings of stress, anxiety and tension creep up on us unannounced, especially with so much free time on our hands for our thoughts to spiral.
We all know how important movement and exercise is for mental and physical health, but sadly hitting the pavement, park or gym is not currently an option, and we’re limited to our own four walls (and perhaps a bit of a balcony or terrace if we’re lucky!). Yoga is the perfect practice to incorporate at this time. As long as you have enough space to roll out a yoga mat, you have enough space to practice, and yoga not only allows you to get your physical exercise in, it can decrease stress, ease tension, and improve immunity.
What a strange and surreal time this is as we head into the second quarter of the year with so much uncertainty. Almost stranger is that we slowly adapting to this new ‘normal’, getting our quarantine routines in place, trying to ‘WFH’, and look after one another (from a safe distance!).
It is almost guaranteed that you are reading this from your device inside your own home as we all try to flatten the curve, but something we can definitely see is that our Nourish Community is stronger than ever. It has been nothing short of amazing to see you all come together to support one another via our online channels, and in this month’s newsletter we wanted to share some of the love that is available to you there. If you haven’t already, please join our Facebook group, Nourish the Community. It is a wealth of information, resources, and positive vibes during this trying time.
One of our main aims is to share with you all of the wonderful activities, events and workshops around the island, and now we bring these to you…from your living room! Nourish the Community now has dedicated posts on the subjects of YOGA, MINDFULNESS, FITNESS, and HEALTHY TIPS. Scroll to find the image for each category, and in the corresponding thread you can find anything from a home workout session from one of our local Personal Trainers, to an Ayurvedic recipe from an Ayurvedic Health Coach, or a yoga or meditation practice you can follow from home.
IN THE KITCHEN
Many of us are combatting the inevitable bouts of boredom by channelling our inner chef. As we all have a focus on immunity right now, it’s a great time to whip up some immune boosting meals. Nutritional Therapist Suzanne Garaty has shared with us some of her favourite soups and broths which are delicious, nutritious, and allow for ingredient substitutions based on what is readily available to you right now. For those sweet cravings, Suzanne has us covered with some refined sugar free, guilt-free treats.
We’ve been eagerly anticipating delivery of our pre-ordered copies of Justine Murphy’s cookbook which is being released on 16th April. Packed with 160 delicious, fully refined sugar-free ideas for healthy breakfasts, sharing platters, soups, curries, salads, main dishes and plant-based desserts, this book also draws on her experiences of overcoming extreme adversity in her youth, working as a chef on super yachts and eventually founding mymuybueno – a successful international luxury food and lifestyle company. This is a book to inspire, to share, to reflect –with good, healthy, refined-sugar-free food at the heart of it. Pre-order now on Amazon UK to get your copy and some renewed motivation to get into the kitchen during lockdown.
FREE COACHING & EMOTIONAL SUPPORT
We are now on our 19th day of lockdown here and slowly reality is beginning to sink in as more and more news emerges about the spread of the Covid-19 virus. Anne Nielsen of Green Apple Coaching wants to do her bit for our community by very generously offering FREE one to one coaching sessions by phone or by Skype during the lockdown period. Her areas of specialization include stress management and looking for solutions to find work/life balance in life. To set up a session contact Anne directly at email@example.com.
HOME WORKOUTS WITH THE EXPERTS
You may not be able to get to your usual fitness classes, or train face-to-face with your PT, but there’s no need to let your routine fall by the wayside with plenty of at-home workouts available online. Exercise is great for immunity as well as mental health, so make sure to allocate some time each day to get moving and get the endorphins pumping!
We’re missing our weekly visits to The Studio Lifestyle in Santa Catalina for our barre and HIIT classes, but luckily we can still be motivated by founder Zora Sandenbergh’s infectious enthusiasm through our screens! Each day of lockdown Zora is uploading a workout to target specific goals and areas, and she encourages you to send in your clips completing the workouts at home too (one more reason to get out of your PJ’s!). Find the daily videos here.
SIMPLIFYT Avenidas – known for their fast and effective 30-minute workouts and have created an online functional training platform that we can all utilise at home. They have opened their online ‘Partners’ section for everyone so that we can benefit from these workouts for free during the quarantine period. SIMPLIFYT specializes in functional training, is open to all levels, with guidelines and corrections, and they are uploading new videos every week. Founder Evelyn Sztojanov’s goal is to help all of us spend these times being as healthy and strong as possible. Sign up for this free training here.
MINI IMMUNITY TRAINING WITH MAYA FLYNN
As hard as it is to pry yourself away from your binge watch of ‘Tiger King’, we highly recommend taking a wee break to watch something a bit more enlightening. We recently learned so much from Functional Nutritional Therapist Maya Flynn’s live video on immunity, which had so much pertinent information including an overview of the immune system, long term immunity strategies, seasonal interventions, acute support, why boosting the immune system is not always a good idea, and busted some common myths. You can still access and watch the video here if you missed it.
Wishing you a healthy, happy and healing April,
Love the Nourish Team.x